In the final episode of the Chasing PRs podcast, hosts Diego and Richelle discuss key strategies to make 2024 the best running year yet. They advise setting realistic, measurable running goals, remaining consistent and patient in training, correctly fueling the body, and working on mental strength as crucial components for running success. They als…

In this episode of Chasing PRs podcast, hosts Diego and Richelle discuss the importance of maintaining consistency in training during the holiday season and how that sets the tone for the following year. They provide tips like having an honest conversation with family members about training schedules, moving around schedules, planning recovery week…

In this episode of Chasing PR Podcast, hosts Diego and Richelle set the record straight on commonly misunderstood running advice. They discuss topics such as the use of super shoes, the idea of 'pronation' being harmful, the necessity of yoga in a runner's regimen, and the controversial practice of running on a fasted state. The duo also debunk the…

In this episode of the Chasing PRs podcast, hosts Diego and Richelle have a candid discussion with sub-elite runner Amy Harkness about her experience with eating disorders, stress fractures, and her journey to recovery. They delve into how nutrition impacts running performance and injury recovery. The episode provides valuable insights into recogni…

Special Guest: Sasha Gollish. Known for a diversified running career spanning from 800 meters to marathons, Sasha revealed the key components that fuel her running journey.Highlighting the integration of her athletic endeavors with a holistic lifestyle approach, Sasha emphasized on the significance of enjoying varied physical activities aside from …

In this episode of Chasing PRs, Diego shares his experience at the New York City Marathon. He starts with the vibrant expo, a prelude to the race, teeming with photo opportunities and essential marathon gear. Diego then takes us through his day, beginning in the athlete's village, where anticipation and nerves mingle. He talks about the early chall…

In this podcast episode, we have the pleasure to interview Ashley Charlebois, a dietitian who specializes in the specific needs of athletes, particularly runners. We dig deep into the most common mistakes that endurance runners make when it comes to nutrition, focusing particularly on under-fueling. Ashley explains the potential repercussions of in…

In this week's episode of the Chasing PRs podcast, hosts Diego and Richelle discuss insider tips and strategies for both back of the pack runners and those looking to improve their speed. From goal-setting and race selection to nutrition and mental strategies, this episode has everything you need to take your running to the next level. Plus, learn …

Join us as we lace up for a special anniversary episode, reflecting on an incredible year of conversations, interviews, and breakthroughs. Over the past twelve months, we've had the privilege of delving deep into the world of running, from the science behind our strides and stories that push us an extra mile to elite runners interviews. In this epi…

We're diving deep into the world of ultra trail running with our special guest, Liam Walke. Not only is Liam an impressive runner, clocking a 50K race in just 4 hours and 14 minutes and 100km in 13 hours and 10 minutes at the renowned Blacks Por Ultra in Canada, but he's also an expert coach. He finished third overall at the 90K Ultra Trail run and…

Join us in this adrenaline-pumping episode as we dive deep into the heart of the 2023 Chicago Marathon. From the energy at the starting line to the exhilarating final sprint at Grant Park, we've got every mile covered. Hear firsthand experiences from runners who tackled the 26.2 miles and get an insider's look at the challenges and triumphs they fa…

As the clock ticks down to your A-Race, every decision you make counts. In this episode, we unfold a meticulously crafted 10-step checklist to ensure you're not just physically, but also mentally primed to hit the ground running. From mastering the mental game with visualizations and mantras, to the nitty-gritty of race logistics and course study— …

In this episode, we dive into the emotional and physical journey of overcoming running injuries. Explore how to embrace your emotions, understand the root of your injury, and create a tailored recovery plan. Whether you’re dealing with a minor setback or a major obstacle, this episode is your guide to bouncing back stronger and more resilient! 💪 Tu…

Join us in this episode as we delve deep with Canadian elite runner and proud mother of three, Kate Baisley. A seven-time champion of the renowned "Tely 10" race in Newfoundland, and a regular on the racing circuit, Kate's achievements don't stop there. She also proudly donned the Canadian colors in an international cross-country competition earlie…

On today's episode, we dive deep into the world of "tune-up races," those pivotal practice runs that occur weeks before your main event. Ever wondered why many seasoned runners swear by these shorter distances? We'll unpack how these races are the ultimate test of fitness, an essential tool for refining your racing skills, and a means to forecast y…

Are you coming off a marathon and itching for your next race challenge? Dive into this comprehensive guide on how to leverage your marathon fitness to conquer a 5K just a few weeks later. We break down the episode into three crucial parts: Recovery: Discover how staying active post-marathon, from walking the same afternoon to cycling and swimming, …

Dive into the latest chapter of the World Athletics Championships 2023 where unexpected losses meet record-breaking wins. From Ingebrigtsen's surprises on the track to Kipyegon's stellar season and a Canadian duo's decathlon dominance, we're unpacking the highlights and twists you don't want to miss. Tune in for the stories behind the headlines!…

Join hosts Diego and Richelle on this episode of "Chasing PRs" as they unveil five critical mistakes many marathoners unknowingly make. From the dangers of overtraining to the underestimated power of mental preparation, this episode is packed with insights every runner needs to hear. Are you guilty of ignoring nutrition or skipping cross-training? …

Join Diego and Richelle on this electrifying episode of Chasing PRs as they delve into the exhilarating world of relay races. Ever thought of mixing up your running routine? Relay races might just be the perfect challenge you never knew you needed. Discover the 7 compelling reasons that relay races can enhance your skills as a runner - from the mag…

Welcome to another episode of "Chasing PRs" with your hosts, Diego and Richelle. In today's episode, we unravel the terms that have often been interchanged: flexibility and mobility. What do they mean, and more importantly, how do they impact your running? The Basics: Dive into the definition of flexibility, a passive movement of soft tissues. Thin…

Get ready to supercharge your 5k running strategy with this thrilling episode of Chasing PRs! Your personal best is just a few tweaks away. This episode is designed to give you a potent blend of common and uncommon tips, tailored to help you blaze through your next 5k race. The first half of our episode delves into five fundamental strategies that …

In this captivating episode of Chasing PRs with Jessica Turanec, we sit down with a remarkable triathlete who recently secured first place in the 70.3 Ironman Western Massachusetts. But her journey to success was far from smooth. Jess shares her experience of dealing with injuries, and opening her second studio during the pandemic. We also delve in…

In this week's episode of Chasing PRs, we're breaking down "6 Tips to Train While on Vacation". Here, we acknowledge that you deserve a break, but we also appreciate that keeping up with your training can be a challenge. With these simple tips, you can strike a balance between rest and staying active. We delve into the concept of flexibility and th…

Join hosts Richelle Weeks and Diego Alcubierre in episode 37 of Chasing PRs as they dive deep into the importance of long runs. They unpack how these demanding sessions contribute to muscular adaptation, mitochondrial development, metabolic efficiency, and mental toughness. They also provide valuable guidance on how to tailor your long runs dependi…

In this engaging episode, we delve into the world of full-time parents and employees training for a marathon. The pursuit of marathon training is a challenge within itself, but throw in the commitments of parenting and a full-time job and it can seem like an insurmountable task. But don't fret - it's far from impossible! We'll explore how to set re…

Welcome to Chasing PRs, the ultimate podcast dedicated to helping athletes chase and conquer their personal records. In this special episode, we shift our focus to master runners and dive deep into the strategies and techniques that can elevate their running performance. Join us as we explore the world of Masters Running, providing invaluable tips …

Welcome to Chasing PRs, the ultimate guide to unlocking your athletic potential. In this episode, we delve into the world of hamstring injuries, equipping you with essential knowledge to overcome these common setbacks and get back on track towards achieving your personal records. Join us as we explore the different types of hamstring issues, their …

In this episode, we delve into knee injuries in runners. From the common afflictions of Patellofemoral pain, IT band syndrome, and knee osteoarthritis, we explore what they are, why they occur, and how they impact your running performance. Our conversation further expands into the major causes behind these conditions, with special focus on training…

In this informative episode of Chasing PRs, we delve deep into the realm of running injuries that commonly afflict the foot and ankles. Join us as we explore the most prevalent types of injuries, unravel their underlying causes, and provide valuable tips for effective treatment. Whether you're an avid runner or simply curious about maintaining opti…

In this episode, we dive deep into the world of running workouts. Whether you're a beginner or a seasoned runner, understanding the different types of workouts and how to incorporate them into your training plan is essential for maximizing your performance and achieving your running goals. Join us as we explore everything from easy runs to hill run…

Today we have the pleasure of interviewing Canadian Olympian runner Malindi Elmore. Malindi, a Canadian marathoner and elite professional runner, made history with her impressive ninth-place finish in the Tokyo Olympics, setting a new standard for Canadian runners in the marathon distance. Get ready to hear her incredible journey unfold. Before con…

"I want everyone to know that they can still be active, no matter how old they are!" Reg Fairhead Welcome to another exciting episode of the Chasing PR Podcast! In today's episode, we have the incredible opportunity to interview a true inspiration, Reg Fairhead. Reg is an extraordinary athlete who holds the Canadian record for the 5k in the 95-plus…

Welcome to another exciting episode of "Chasing PRs" with your hosts, Diego and Richelle. Both Diego and Richelle recently achieved success in their marathons, and while their definitions of success may differ, they are both proud of their accomplishments. Diego reflects on his satisfying first Boston Marathon experience, while Richelle proudly rec…

Welcome to the Chasing PR podcast, where we explore the world of long-distance running and share tips and strategies to help you achieve your personal best. In this episode, we dive into the St. Lawrence marathon and how to overcome a less-than-perfect taper to achieve a new personal record. Whether you're a seasoned runner or just starting out, th…

You've crossed the finish line and achieved your racing goals - congrats! But what should you do in the next two weeks to ensure a speedy recovery and get back on track for your next race? In this episode, we'll dive into the best practices for post-race recovery. From taking a break from running and strength training, to prioritizing sleep and fue…

Welcome to the Chasing PRS podcast! In this episode, we are diving into the highly anticipated Boston Marathon 2023. We'll be covering everything from the winners to personal experiences, so buckle up for an exciting ride! We start off by discussing the impressive achievements of the winners of the Boston Marathon 2023. From the "surprising" men's …

Are you gearing up for a race weekend but feeling a bit unprepared? No matter what distance you're tackling - whether it's a speedy 5k, a challenging 10k, a half marathon, or a full marathon - these tips are designed to help you succeed Don't fret! In this episode, we share our top 11 last-minute tips for race day success. From building self-effica…

In this episode, we explore the journey from a 5k runner to a Boston Marathon qualifier. We will focus on using your 5k time to improve and train for a Boston Marathon qualifying time, also known as BQ. We'll discuss how to assess your current fitness level based on your 5k time and use that information to develop a training plan that will help you…

In this week's episode, we dive into the topic of tapering and discuss a scientifically proven method that you can use to optimize your training and performance leading up to your next race. Tapering is a crucial phase in any training program that involves reducing the volume and intensity of your workouts in the weeks leading up to your race to al…

In this special episode of Chasing PRS, join Diego and Richelle as they share their unfiltered thoughts and experiences throughout an entire week of training. With no holds barred, they discuss their mental approach to training, how they handle rest days, and even why they might skip a workout. The episode starts with a motivational speech that Die…

Are you looking to improve your running game and avoid common mistakes? In this podcast, we'll be discussing the top five lessons we wish we had known sooner when it comes to training and running. Starting with the importance of form and diet, we'll move on to setting realistic goals and sticking to a plan. We'll also dive into the long-term mindse…

In this episode, we'll be discussing running form. Many runners believe that perfecting their form is the key to improving their speed and reducing their risk of injury, but is that really the case? We'll explore the common mistakes runners make with their form, such as overstriding, heel striking, and slouching, and how these mistakes can impact t…

Welcome to this episode, where we dive into the importance of training using the right running paces based on your current fitness level. Knowing your different running paces and training at the right pace based on your fitness level can significantly improve your overall running performance. Whether it's an easy pace, long run pace, marathon pace,…

To help prevent injuries and improve performance, it's important to incorporate strength training into your running routine. However, not all strength training routines are created equal, and it can be overwhelming to know where to start. Today we discuss how to create the perfect strength training routine for runners. We'll cover the different typ…

As a runner, you may already know that consistent training is the key to improving your endurance and speed. However, did you know that incorporating strength training into your routine can help take your running to the next level? In this episode, we'll discuss why strength training is essential for runners and provide some effective strategies to…

Top 10 Books for Runners As runners, we all know the importance of putting in the miles and pushing ourselves to be our best. But what many of us may overlook is the value of knowledge and understanding when it comes to taking our running to the next level. In this episode, we're exploring the top 10 books that every runner should read. These books…

In this episode, we explore the importance of slow running in a well-rounded training plan for runners. We delve into the key concepts of HR, breathing techniques, and the difference between aerobic and anaerobic training. You'll learn why most of your training should be slow and how this can reduce your risk of injury and improve your overall fitn…

Today we dive into the science of how the body uses carbohydrates and fats as fuel during runs and races and how to ensure that you are consuming the correct types and amounts of nutrients to support your runs. We discuss the importance of carbohydrates as the primary energy source for running, the difference between simple and complex carbohydrate…

Today we have the honour of interviewing Mark Sutcliffe. You may know Mark as the new mayor of Ottawa or have heard his radio show for more than 20 years. But his running passion and outstanding accomplishments are less known. If you want to learn about his incredible journey to qualify for the Boston Marathon and how he uses running to cope with s…

This episode of Chasing Pr focuses on finding the right running shoe for your needs. From the upper to the outsole, we'll explore the components that make up a running shoe and how they contribute to its performance. We discuss the different materials and provide tips on choosing a shoe tailored to your needs. Whether you're a seasoned runner or ju…