In this episode of Lifting, Running, and Living, hosts Kelly and JK, accompanied by Pumpkin, open with personal updates.

Kelly shares her experience coaching her brother for his half marathon and spending time with her parents. JK discusses moving his daughter from college and exploring new trails in Birmingham, including his favorite gym.

The main topic focuses on essential advice for casual runners. They emphasize the importance of warming up, strength training, monitoring mileage, proper footwear, and overall recovery, including hydration, sleep, and mobility.

00:00 Introduction and Episode Kickoff

01:02 Kelly's Brother's Marathon Journey

04:42 Family Updates and Podcasting Challenges

10:19 JK's Alabama Trip and Observations

19:11 Running Advice for Casual Runners

29:58 Defining Strength Training

30:25 Key Movement Patterns

31:12 Strength Training vs Cardio

32:42 Overdoing Mileage in Running

34:52 Gradual Increase in Running Volume

36:26 Nutrition and Increased Mileage

41:33 Pre-Run Nutrition Tips

46:30 Choosing the Right Running Shoes

50:22 Importance of Recovery

51:49 Hydration and Sleep

01:01:22 Mobility and Stretching

01:03:45 Conclusion and Contact Information

Links:

Running Warm Ups: https://youtu.be/tOwW7H1QUUk?si=WO3f6zTE2AKOUsgf

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@runningklutz

In episode 50 of Lifting, Running, and Living, Kelly and JK kick off with personal updates including Kelly's new smart trainer experience, family news, and JK's recent travel adventures, including a lost phone saga in Las Vegas.

The discussion moves on to an intriguing article about humanoid robots participating in the Beijing half marathon.

The main topic delves into the exclusivity of the Boston Marathon, the debate around influencer entries, and broader questions on the balance between inclusivity and exclusivity in events.

The episode concludes with a thoughtful discussion on whether every space needs to be inclusive and whether we've gone too far in the name of inclusion.

00:00 Introduction and Episode Kickoff

00:31 Kelly's Big Update: Becoming an Aunt

02:25 Training Updates: From Nordic Track to Smart Trainer

08:26 Lifting Motivation and Workout Routines

12:15 Travel Adventures and Conference Highlights

18:50 Lost Phone Saga and Upcoming Travel Plans

23:34 Robots Running Half Marathons: A Fascinating Experiment

31:01 Creepy Robot Encounter

31:27 Boston Marathon Exclusivity Debate

32:29 Qualifying for the Boston Marathon

33:47 Influencers and Charity Bibs

46:30 Boston Marathon's Historical Context

49:49 Inclusivity vs. Exclusivity in Sports

54:00 Youth Sports and Inclusivity

01:06:00 Final Thoughts and Farewell

Links:

Humanoid Robots at Beijing Half Marathon:

https://www.wired.com/story/beijing-half-marathon-humanoid-robots/

Boston Marathon Stats: https://athletikaty.com/2024/03/03/who-got-into-the-2024-boston-marathon-if-11000-time-qualifiers-didnt/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In this episode of Lifting, Running, and Living, Kelly shares updates on her recent lifting progress, including setting new personal records in bench, back squat, and overhead press over a nine-week training cycle.

Kelly also announces her decision to phase out of coaching to focus on her full-time job.

JK shares updates on his current morning routine changes and how they impact his productivity.

The duo then dives into a discussion on whether women can handle more training volume than men, covering myths, facts, and scientific studies. They discuss how factors like estrogen, muscle fiber composition, and recovery rates play a role in training volume.

Finally, they delve into the context of training volume and why it matters.

00:00 Welcome and Episode Kickoff

00:21 Kelly's Training Updates

03:18 Future Training Plans

04:49 Big Announcement: Phasing Out of Coaching

07:47 Savannah Trip Recap

09:42 Switching Airlines: Southwest to United

14:57 TSA Precheck and Travel Experiences

17:30 Wedding Weekend and Morning Routine Changes

27:04 Main Topic Introduction: Training Volume Myths

33:13 Understanding Aerobic Metabolism

33:59 Slow Twitch Muscle Fibers and Endurance Training

34:31 Gender-Specific Training Programs

36:50 Fatigue Resistance in Women

41:38 Recovery Differences Between Genders

49:49 Training Volume and Gender

56:16 Debating Training Programs and Gender Considerations

01:12:17 Concluding Thoughts and Final Remarks

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠