Through Endurance We Conquer

In this episode I’m diving into what radical self-acceptance really looks like—on the run and in life. From ignoring pressure to chase big-name races, to honoring my body with real fuel instead of restriction, running has taught me how to live more in tune with who I am, not who I think I should be. I share a story from a marathon in Amish Country that gave me one of my clearest moments of self-ac...

This week’s episode is short — just a quick reflection that hit me after a visit from a friend who showed up in exactly the way I needed. It made me think about what it means to have a real crew in life — the kind of people who meet you at mile 80 and tell you to keep going, even when you’re not at your best. If you’ve ever found yourself grieving the ones who didn’t show up, or wondering who’s re...

This episode is personal. I open up about reaching 6 months sober, choosing discomfort over numbing, and how endurance running has shaped my ability to sit with pain instead of running from it. If you're carrying something heavy right now, I hope this reminds you that you're not alone — and that real strength is built one hard moment at a time. 📩 For coaching inquiries, email me at Ashl...

Feeling completely drained but still trying to hold it together? Same. In this short, honest episode, I talk about what it means to show up when you’ve got nothing left in the tank. This week I didn’t have the energy to go all-in—but I didn’t want to disappear either. So I’m here doing the bare minimum, and maybe that’s exactly what you need, too. I share: Why honoring your energy isn’t weakness—i...

After nearly a year of injury and uncertainty, a fist bump from a stranger on a run marked more than just a return to training—it was a return to me . In this short, reflective episode, I share how I knew I was finally back, the unexpected lessons I learned during recovery, and how injury reshaped my relationship with running and my identity. Whether you're sidelined or just starting over, I...

In a culture where we're conditioned to constantly push through, grind and be in output mode 24/7, the power of rest is often overlooked. Today I briefly talk about how taking time to rest is essential for endurance in life and in running. 📩 For coaching inquiries, email me at Ashley@MeloRunning.com 📲 Connect on Instagram: @ThroughEnduranceWeConquer 📖 Download my free Couch to 5K Running G...

Want to become a stronger, faster runner without increasing your mileage? In this episode of Through Endurance We Conquer , I break down key strategies to improve your running performance—without piling on extra miles. We’ll cover strength training for injury prevention, mobility and flexibility drills for better movement, simple running form tweaks, and how to incorporate speed workouts for effic...

Running injuries have a way of humbling us. I’m still in the thick of recovery, but I wanted to share my experience—how my knee pain started, the mistakes that made it worse, and the setbacks I faced along the way. More than anything, this injury has been a reminder that the best way to stay injury-free is through preventative care. Strength training and stretching may seem like a hassle, but they...

Are you making these common running mistakes without realizing it? Many runners—beginners and experienced alike—struggle with issues like overtraining, skipping warm-ups, and wearing the wrong shoes, which can lead to burnout and injury. In this episode of Through Endurance We Conquer , I break down 12 common running mistakes, including some counterintuitive ones that might surprise you. Learn how...

Did you know that what you eat affects not only your running performance but also your mental health? In this episode of Through Endurance We Conquer , we explore the powerful connection between nutrition, mood, and brain function. Learn how key nutrients like omega-3s, vitamin D, and B vitamins impact mental clarity and emotional well-being, how gut health influences serotonin production, and why...

Running outside isn’t just good for your body—it’s a powerful tool for your mind. In this episode of Through Endurance We Conquer , I dive into the mental health benefits of outdoor running, including how sunlight, fresh air, and natural landscapes reduce stress, boost mood, and enhance mindfulness. I also share scientific studies on why trail running and time in nature are so restorative, plus my...

Struggling to get out the door for your run? You're not alone. In this episode, we dive into why mental blocks happen—whether it's anxiety, decision fatigue, or self-doubt—and how to push through them. I’ll share practical strategies like the “Just 5 Minutes” rule, lowering the barrier to entry, and using music or accountability to stay motivated. We’ll also explore the balance between m...

Setting goals isn’t just about achievement—it’s about building confidence, resilience, and a sense of purpose. In this episode, I share how training for my first marathon helped me turn my life around during a difficult time, and why breaking big goals into smaller steps can make them feel more achievable. I also dive into how to set goals that truly align with your values, rather than external pr...

Welcome to the very first episode of Through Endurance We Conquer ! In this episode, I’m sharing the deeply personal story of how I turned to running during one of the hardest times of my life—after losing my closest friend. What started as a desperate attempt to cope with grief became the foundation for a journey that changed everything. We’ll talk about the power of small, consistent actions, ho...

Welcome to "Through Endurance We Conquer!" I'm your host Ashley Melo. I'm an RRCA certified running coach and UESCA certified ultra running coach. Running has helped me manage my mental health and I created this podcast to help you do the same!  New episodes will be available every Friday with our first episode dropping on 1/31! If you'd like to get in touch with me you ca...