Running by Dawn

In Japanese "wa" means harmony and is a huge part of Japan and Japanese culture.  After living in Japan for 4 years and recently visiting again I still soak in the "wa" and wish we could bring it more to the USA where I live now.  In today's life episode we'll discuss "wa" and dive into culture in general.  Having an openness to other cultures and taking the...

Girls and women alike have a few extra things to consider when adding running into their lives.  Some of these issues were a little challenging to discuss and I surprised myself as I reflected on some of the intense issues with body changes from girls to women, managing the annoying but very important menstral cycle,  body image and taking care of our bodies, and let's not forget the gap betw...

"I don't have time".  I fear these words.  This is one of the biggest reasons given when someone doesn't have regular exercise habits.  To this I say...don't have time?  Make time!  The truth is, we all have the same 24 hours a day and our days either fill up with meaningless who knows what or we take control of our time and make things happen in our lives.  This choice is...

Greetings from Japan!  I've been traveling the last couple of weeks and want to share with you a way I've found to make the most of vacations - running of course.  Running tourism is a great way to see the sights whether it be staycation mode or vacation mode.  Come learn all about one of the most enjoyable forms of running I've found, no not hills, speedwork, or even long runs.  Yo...

S.A.D. is a really sad and appropriate acronym for Seasonal Affective Disorder.  S.A.D. has a lot in common with and can turn into depression, but it also has some distinct differences.  Hi, I'm Dawn, and I struggle with S.A.D.  Join me today as we learn more about this mental health issue, things that help, when to be concerned, and much more.  I'm excited to share with you my experienc...

Mindset, mindset, mindset.  I'm reminded again and again how important mindset is, both in running, and in everything we do.  Recording this episode I came off a pretty hard day and an equally hard week and just talking about having a better mindset put a spring in my step and helped me realize that yet again, "I've got this".  Today's mindset technique is called "Pow...

Have you ever run a half-marathon?  I have...quite a few I realized as I was recording.  Some I hold with fond memories, others I've almost forgotten or would be better off having forgotten.  Any way about it, I love this distance.  Join me for half marathon story time, with a climax of what happened when I accompanied my young teenage son on his first half-marathon earlier this month. (Photo...

Tapering.  That glorious and yet dreaded time when you get to cut the miles, clean up the loose ends, and prepare for race day...by not doing much.  It's a weird thing mentally.  Where in most things in life you cram at the end preparing for our most important races are just the opposite.  Come along and we discuss the critical role that tapering has in giving you the best possible experience...

Welcome to season 2!  Once a month we'll have life topics.  The rest of the episodes are all about good old running.  Today join me on my journey through my hate (with occasional love) relationship with housework and the things I've learned over the years to make keeping a home manageable, realistic, and yes, sometimes, even enjoyable.  Don't forget to look into some of the great re...

Hey everyone, thank you so much for all the support and fun times with season 1.  Season 2 is coming soon, starting Friday February 2nd.  See you then! Support the show Join my mailing list!  Just sent a quick email to dawnpedersonruns@gmail.com with the title "Email List" and I'll add you to my list.  Emails feature upcoming episodes, running tips, upcoming coaching services and pr...

48 episodes and a great year of running, coaching, and podcasting.  With the holidays over and new goals on the horizon, this episode will be our last for season 1.  Join me today as we review clips from some of the most popular episodes this year and all the lessons I've learned and shared throughout the year. Support the show Join my mailing list!  Just sent a quick email to dawnpedersonrun...

Episode 3 was an intro to starting your own running program. Great content.  Poor quality recording with lots of room for improvement.  Here it is!  Episode 3 all cleaned up.  Wondering when the reruns will be done...this is the last one for now.  Listen for new content next week! Support the show Join my mailing list!  Just sent a quick email to dawnpedersonruns@gmail.com with the title "Ema...

Another flash back episode!  Re-listen to episode 2 or enjoy it for the first time...all cleaned up.  It was interesting to review this while editing and remember from 10 months ago why I love running.  Some of these have changed a bit over the last year and some are the same.  It's amazing how much we can grow as runners and people each year.  This episode also hits on goals and how much run...

As we end this year, this is my little gift to you.  It's my first episode, and one of the most popular...all cleaned up.  When I started in this podcast in February I knew nothing about editing a podcast, so those first few episodes are a little rough.  Listen again without the awkward pauses, "ums", and my phone buzzing in the background.  Don't have time to listen because of...

For me, and I'm sure many others, the marathon is almost unattainable.  Don't get me wrong, I've run marathons, six of them, but it's all been quite a battle and I've come out beaten.  Everything from cramped legs, sick stomach, getting lost on the course, having a bad mindset, weather challenging, and even a little train have kept me from feeling like the marathon was som...

For myself, my family, kids I coach, and other runners I know...my biggest concern in many ways is safety.  If I go out on a run and don't feel safe that run becomes a stressor instead of a stress relief.  Over the years I've found many ways to increase my safety and to feel safer, even if there is no immediate threat.  Come along as I share these tips today: self-defense, running safely...

Well...hello December! It's holiday time of year!  Whether you're celebrating Christmas, Hanukkah, Kwanzaa, Bodhi Day, or just New Years, this is a time for celebration.  With all the celebration comes a lot of feasting, some extra time with others, and hopefully some reflecting and setting goals for the coming year.  My invitation today...don't wait!  Whatever your running goals ar...

Oh the treadmill!  One of the most controversial topics in running.  Should you use a treadmill?  My answer is "yes" and "no".  Really....it depends.  Let's discuss when a treadmill would be a great choice and other times where it might hinder your progress.   Also, with holiday season in full swing, please join me with the "Dust off and name your treadmill challenge&...

Go ahead and sit back and relax for this one.  I'm not going to tell you to kill yourself with the biggest hill in town, nor hit it hard on the track.  Quite the opposite, let's talk about the important, even vital role of easy running.  If "run" and "easy" don't seem to be anywhere close to compatible in your mind yet, don't worry, we'll talk about tha...

A life-long running journey is much like a hilly course, plenty of ups and down.  Great peaks and tremendous challenges.  What do you do when you're just not feeling it in your running journey?  Maybe you've met your goal and are having a hard time wanting to keep going after that's completed.  Maybe you're burnt from race after race or hard training session after hard training...

What is your local running community like?  Is running a common and happening thing or are you out there putting in the miles feeling...a little bit like the oddball in the town.  I've been in both communities.  Whatever town or city you live in, there are things that you, yes you, can do to improve and contribute to your running community.  Let's dive into some ideas and please come up...

Have you ever had a race or workout that just went amazing or maybe quite the opposite?  Was there a horrible race or workout experience that comes to mind?  Was it something you did or just plain luck.  Many times in our running we struggle to see the difference and know what we can and cannot control.  Let's dive into this and expand our view on what is in our control and what we need to ju...

Part II of a three part series dedicated to running buddies throughout my life.  Running buddies in my twenties were some of my rocks as friends and helped support me and inspire me in ways that were so critical during those final years of college and all that was beyond.  From the running buddy that was really a racquetball buddy, to the friend who plopped her treadmill in my garage so we could b...

Training is a day in and day out kind of experience.  Get out there, put in the miles, go home and go on with your day.  Race day...that's something different.  From preparing for weeks and months to preparing the days before, running the race, and celebrating after, race day is a day that brings a new level of both anxiety and triumph.  Why sign up and step up to the starting line?  Come fin...

Oh no!  A hill!  Are you running away from hills instead of towards them?  Let's overcome our fear of hills, learn why they are important, how to do them in variety of ways, and start conquering those hills.  Hills are your friends...come find out why! Support the show Join my mailing list!  Just sent a quick email to dawnpedersonruns@gmail.com with the title "Email List" and I&apos...