Episode 30: Year in Review & 2020 Vision with Sanjay Rawal, Trish Trout, Jorge Garcia and Michael Wardian

Episode 30: Year in Review & 2020 Vision! Is available on most podcast apps, including Apple, Google, Anchor, Overcast and Spotify...

In this episode we recap some of the culture of running uncovered this past year & important events in running during 2019 finishing a decade of dramatic increase in distance running, and look forward to the next decade...

To do so, we catch up with 4 veteran guests of the podcast that have unique 2020 vision, who offer some advice for a prosperous running year ahead!

Sanjay Rawal shares his insight into starting back as a marathoner and how he prepared for the California International Marathon to run a 2.5 hour marathon and qualify for Boston. He also shares his "effort", struggle as the inward journey of meditation while running, and we discuss other mental aspects of running. We also touch on the importance of rest cycles and time for the body to rejuvinate in order to enjoy running and preparing for the next event. Sanjay speaks more about his running documentary film project "3100: Run and Become" is Episode 21 of the podcast as well.

Trish Trout shares some practical tips regarding running an international marathon (Berlin in 2019), and her quest to get into and run all of the World Marathon Majors. She discusses goals for 2020 and ways to "keep the fun in the run". One of the most contagiously enthusiastic runners, fundraiser and general positive person, her efforts with "Team Freedom" (supporting Abolition International, Hope 4 Justice) inspire many to join, at Gasparilla in Tampa, FL and other races. Trish goes into more detail on this fundraising effort and Boston Marathon in Episode 2 of the Running Anthropologist Podcast.

Jorge Garcia, our favorite race pacer clocking many events this year in St. Louis and across the globe, walks us through what it's like to join a professional team (Michelob Ultra) and run several major marathons in one fall season spanning less than two months (Sydney- Australia, Chicago, Marine Corps in D.C., New York). He discusses the difference between training for one large target marathon and running many for the experience, a jack of all trades so to speak. Either way, his enthusiasm and joy for running translate into some great perspective and advice for starting out 2020. Jorge was also featured in EPISODE 5 of the Running Anthropologist Podcast.

Lastly, Mike Wardian (also Episode 4) discusses constantly challenging himself with new creative multi-day marathons and Ultra events. He also highlights some of his #1 picks for running events, as well as the book he has co-authoring (along with many other expert adventure runners) his first book collaboration "Epic Runs of the World", an amazing new running guide book by Lonely Planet. He lastly talks about his goal for 2020: to see more of his home country and get to know the quiet corners of it by running from coast to coast, and another possible world record attempt!

Links and Info:
From Mike Wardian:
Epic Runs of the World, Lonely Planet Shop & Amazon (Co-Authored by Mike Wardian and ~25 other running experts, sharing over 200 unique runs across the US and globe)
From Trish Trout: The Berlin Marathon and Team Freedom-
Hope for Justice team training with Team Freedom!
#Gasparilla Gasparilla Distance Classic
From Sanjay Rawal, his documentary film 3100:Run and Become https://3100film.com/

Episode 29: Healthy Holidays! with Dr. Brian Fullem of Elite Sports Podiatry

Episode 29: Healthy Holidays! with Dr. Brian Fullem of Elite Sports Podiatry is available on most podcast apps, including Google, Anchor, Spotify and Apple

Links: Elite Sports Podiatry and his book, Runner's Guide to Healthy Feet and Ankles

Dr Fullem (interviewee,Left) and Mark Lane-Holbert (interviewer, Right)
outside his Practice in Clearwater, FL

In this episode, we dive into healthy practices, prevention and treatment of most common runners' injuries, and Dr. Fullem is a font of knowledge on most all running experience and athlete concerns from many years of practice and current research.  Dr Fullem is Board certified in Foot Surgery with specialization in tendon injuries including the use of Extracorporeal Shock Wave therapy. Dr. Fullem has experienced tremendous success using shockwave therapy for injuries such as Plantar Fasciitis, Posterior Tibial Tendon Dysfunction, Achilles Tendonosis, Medial Tibial Shin Splints and Peroneal Tendonosis.

Dr. Fullem practiced in Connecticut for over 20 years before moving to Florida in 2010 and in November, 2014 he started a solo practice, Elite Sports Podiatry.  While in CT, Dr Fullem served as the Team Podiatrist for the Yale University Track team and Sacred Heart University Athletic Department.  Dr Fullem also co-founded a running camp for HS athletes in Connecticut that is still in existence, The Running Academy.

Dr Fullem has a passion for treating athletes and frequently lectures nationally on the subject and has published several articles in peer reviewed medical journals on subjects ranging from Plantar Fascia ruptures, Navicular Stress Fractures and is co-author of a soon to be published article on the effectiveness of shock wave therapy in the Journal of Bone and Joint Surgery.  Dr Fullem has also published extensively for national running magazine Running Times. Dr Fullem has also authored chapters for two textbooks: Foot and Ankle Sports Medicine by Dr David Altcheck and International Advances in Foot and Ankle Surgery by Dr. Amol Saxena.

Show notes and details of his answers provided prior based upon Running Anthropologist's questions:

RA: Why did you choose or how did you get started on the path of podiatry?   

Dr Fullem: I entered college as a Chemistry major with the goal of doing Sports Medicine.  My Freshman year at Bucknell University I was running an indoor track 2 mile race and coming off the final turn I felt a pop in my foot.  It did not hurt at the time and I was able to sprint in and ran a big PR of 8:59.  My foot started to hurt a little on the warm down and was sore when I went to bed but the next day I fell down when I jumped out of top bunk of our dorm room due to the pain.  I went to the local Ortho and he gave me a cortisone shot and said it was Plantar Fascitis (in retrospect it was a plantar fascia tear but there was no such thing as an MRI at that time).  The shot was his only treatment and I was able to get back to running but a few months later after racing a 10K in spikes on the track my foot was just as painful. A Podiatrist that ran for Bucknell 10 years before I did was in practice in CT and my Coach sent me to him and he provided a much more detailed treatment plan including stretching exercises and custom foot orthotics.  That is when I decided Podiatry was the field I I wanted to go into.

RA: Has your own sports or running background played a role in your chosen profession, or how you approach it?  

Dr. Fullem: I know that my background helps a great deal in my treatment of patients, I hope it allows me to feel and express an empathy for my athletic patients.  I try and treat every single patient that walks in my door as if they are an athlete.  There was a great Doctor named George Sheehan, he was an MD that loved to run and he wrote books about the spiritual and mental aspects of running, I started reading his books when I was in HS.  Dr Sheehan has a lot of great quotes but my favorite is 

"Everyone is an athlete. The only difference is that some of us are in training, and some are not." A big part of sports medicine is trying to get athletes back to their sport as soon as is safely possible. I encourage all my patients to exercise even if it is just walking 30 minutes a day.

RA: Regarding the book, why did you embark upon writing this and how long did it take to put together?    

Dr. Fullem: I met Scott Douglas around 1994 or so, he had just become editor of Running Times magazine in Wilton, CT and I was practicing in Bridgeport, CT at the time.  We were introduced by mutual friends and  we ran a lot of miles together. I think he asked me to write my first article for Running Times around 1995. I am not sure I have a copy of it and I have been unable to find it on the internet but it was article focused on the fact that running shoes have too high of heel height, way before the Minimalist movement but the thought of that article was running and walking around in running shoes with a 12mm or higher heel height helps to shorten the achilles tendon which may help contribute to some injuries like Plantar Fasciitis and Achilles tendonitis.  Scott was asked by SkyHorse Publishing to do a series of books and one was on running injuries of the foot and ankle.   Scott was invaluable to the book and I hope people realize how important an Editor is to any writing process.  I was very lucky to work with great editors at RT including Gordon Bakulis and Jonathan Beverly.  They each had their own style and I loved working with all of them.  Sadly that great magazine was bought by Runners World and then folded by Rodale.

 RA: You take a very hands-on and practical approach, including pictures and exercises combined with your years of medical expertise around various conditions... Would you mind sharing what you see most often in distance runners? 

Dr. Fullem: I would say that heel pain is the number 1 injury that I see in runners and in the general population.  I think there are a number of factors that contribute to it but for runners the number 1 cause of most injuries is overuse. I am very lucky for my practice and in life that I am married to Annemarie, she is a great Physical Therapist and she contributed a huge amount to the book and sees some of my athletic patients on top of her regular job working in the Neonatal ICU at Morton Plant Hospital.  Annemarie is a very gifted artist, she drew the illustrations for my book and demonstrated most of the stretches and exercises in the book. She has taught me so much about rehabbing people that it has definitely made me a better Doctor. 

 RA: Among a few of these (achillies or plantar fasciitis, for example) what are some of the solutions that most often work for runners?  

Dr. Fullem: Most important for any injury is early intervention.  As soon as there is swelling or pain there should be some sort of intervention - icing, relative rest, a Doctor's visit.  My rule is that if you have pain during a run that is consistent then you should not be running because it is going to lead to compensation and sometimes the compensatory injury is worse than the original injury.  I have written about treatment of some of my patients with their permission for my Running Times articles. Rich Kenah, the current Director of the Atlanta Track Club won 2 bronze medals in the World Champs in the 800 and represented the US in the Olympics in 2000.  After his world champs medals in 1997 Rich developed pain in his foot, which in retrospect was a stress fracture of his Navicular, while compensating for that injury he developed a stress fracture of the 4th metatarsal. Rich had a very long lay off, he did not want surgery to fix the Navicular so he opted for conservative treatment and I think he was non weight bearing in a boot and used a bone stimulator for about 3 months.  Amazingly after not running a step for most of 1998 he was able to come back and make the Olympic team in 2000!

RA: Can you provide some tips for these common problems?

 

Dr. Fullem: 1. Heel pain - keep the foot supported, ice and stretch daily. I recommend rolling over a frozen water bottle and do the wall stretch for the calves. Do not hang off a step as the PF is really a ligament. KT tape is a great addition as well.

2. Achilles pain - if there is swelling then stop running! Stretching only helps a small amount.  It is important to figure out the cause and sometimes it is the Glutes not firing properly.  Also after 2 weeks a tendon is no longer inflamed but is actually degenerated.  So eccentric strengthening is important to rehab an achilles tendonopathy - eccentric means the tendon is lengthening and firing at the same time.

3. Stress Fractures - some people think that if they have a fracture they would not be able to run and that is not true.  Endorphins are powerful pain killers.  If you see swelling on top of the foot especially and the pain gets worse with activity then a stress fracture might be developing. Vitamin D is very important to supplement with for a runner IMO and the medical literature supports that. 

Episode 28: Race Directors and Abbott World Marathon Majors: Carey Pinkowski of the Bank of America Chicago Marathon and Angela Anderson of the Marine Corps Marathon

Episode 28: Race Directors and Abbott World Marathon Majors is available on most podcast apps: Google, Anchor, Apple and Spotify!

Carey Pinkowski with new female Marathon world record holder Brigid Kosgei

https://www.worldmarathonmajors.com/

With the Bank of America Chicago Marathon since 1990, Executive Race Director Carey Pinkowski has been a key player in building the marathon's dynamic relationships with the city of Chicago, the corporate community and local neighborhoods along the marathon course. In 2006, Pinkowski also became one of the original architects of the Abbott World Marathon Majors, a series set to recognize and challenge the world's top adventurous marathon runners. Carey explains how these marathons must meet stringent guidelines for runner experience/logistics and other marks, and now includes the original 5- Chicago, New York, Boston, London, Berlin, and most recently Tokyo was added to round out the number at six. He tells us about how the Marathon Majors began and why, as well as why sharing "best practices" with races across the globe is so important as a goal of this group, and he highlights the importance of the running community for these cities. He also shares a bit about the changing culture of marathons and the culture of the Abbott World Marathon Majors series, and where he sees it headed in the future.

Carey's page: https://www.facebook.com/CareyRunsChi/
The official Bank of America Chicago Marathon site: https://www.chicagomarathon.com/

Angela Anderson at one of many marathon finishes

The Marine Corps Marathon Deputy Director Angela Anderson has been with MCM since 1994. She oversees the various branches within the MCM organization and develops new projects to enhance the event experience. Originally from Germany, she has participated in the United States Marine Corps' Civilian Leadership Program and Toastmasters International. Anderson discusses her current World Marathon Majors attempt and 1/2 way through has some insight to share about the experience (including Chicago, Boston and most recently NY Marathon). She also tells us about "the Oprah effect" and its impact on women's running since Oprah ran the MCM in 1994, this event ushering in a new era of distance running for women, or at least her reflection as a cultural symbol of new women marathoners.  Lastly, she highlights the work of race organization and logistics of “The People’s Marathon” and reveals exciting things to come!

All the yearlong MCM Events and more that we discussed can be found at: https://www.marinemarathon.com/events

Please follow/message us on Facebook/Instagram @runninganthropologist

Episode 27: Marine Corps Marathon LIVE from Washington, D.C.

Episode 27- our "Ultra Episode" features Wear Blue Run to Remember members (including Rosanna Powers), Jorge Garcia (former service member, featured in previous episode), Matt O'Neil (3rd Place Overall Marathon Finisher) and Michael Wardian (First Overall 50K Finisher), as well as many others... Spectators, Marine volunteers and a winning Para/Duo dad and son.
It is available on most podcast apps, including Google, Anchor, Spotify and Apple...

Above: Podium of 50K winners
Bottom: Me, Michael Wardian (Center) Lisa Reichmann (right, 3rd 50K Womens)

This episode attempts to take us along on a play by play of the MCM weekend, bringing stories, sights and sounds from various parts of a very inspiring event, and historic one in someways being the first running of the Ultra as part of MCM's series!  We attempt to capture the culture behind the event, and do a bit of ethnography work; following the people that have made Running Anthropologist's coverage of MCM possible, pulling everything together from their training and experience at MCM this year.  Hope you enjoy it, and share it with others!

Photos from the Day, corresponding to the podcast interviews and locations:

Kids Race Day, Saturday 1 Mile and medals by Marines (as with all races)

Tomb of the Unknown Soldier, Wreath Ceremony at Arlington National Cemetery

Arlington: Wear Blue Gold Star Race Runners, Meet to visit and plan

Expo Meetups: Jorge Garcia Left, Mark Center

Metro to Race Start: Ponchos and Costumes (Santa and Waldo showed up early)

Medical Tent Volunteers

Matt O'Neil FINALLY getting some sun post-Podium, with the MCM Marathon Trophy

Episode 26: Marine Corps Marathon Part I - Featuring Matt O'Neil, Rosanna Powers and Mike Parks

Episode 26 is available on most podcast apps, including Apple, Google, Anchor and Spotify!

Perhaps no other marathon inspires more self-acclaimed "non-distance runners" to run a marathon than the Marine Corps Marathon (MCM), and perhaps no other races commands more allegiance and dedication than this one.  Those who run it say the emotions and support are visceral, tangible and undeniable.  It could be the Marine Corps Bands, the brothers and mothers running in honor of their siblings, sons and daughters, or simply service members who take great pride in their affiliation to the Nation's Capitol and their fellow service members' participation.  Finally, the entire course is laden with tributes and music, monuments and national treasures to be seen around every bend. If you are looking for some inspiring and harrowing stories this fall, look no further than MCM.


For those that aren't aware, MCM is a year-round venture and our first guest Matt O'Neil knows this extremely well, having won all the major MCM events this past year, after having to cut his first MCM marathon attempt short in 2018 due to "poor training/unpreparedness".  He also gives us a great preview rundown of all of these events throughout the year, and the culture of a year-round MCM runner, from trails to pavement.  He talks about some of his development and work as a runner since cross country teams in college, and why the marathon was a logical next step for him.  As a hometown favorite from the DC metro area, he has lofty goals (hoping to place in the top 3 finishers), and has a unique perspective and also shows us what it's taken to reach this place-- the benefit of sticking it out and learning from mistakes of the past, in terms of training especially.

Mike Parks also tells us about running a first, attempting his first Ultra with the MCM, after 4 years of running the marathon with Team Leidos.  He explains all that the team does, including his work in nearby Reston, Virginia and around the globe supporting medical systems. As part of its company mission to make the world safer, healthier and more efficient, scientists and engineers work every day to solve critical challenges across the globe. In fact, 21% of Leidos’ workforce are military veterans, and the company has a long-standing commitment to supporting military veterans and their families. In addition to the Marine Corps Marathon, they support many non-profits geared towards members of our armed forces. To name a few: Injured Marine Semper Fi Fund, Wreaths Across America, Association of the US Army Aberdeen, Air Force Aid Society, Coast Guard Foundation, American Veterans Center, and Paralyzed Veterans of America. This year, Team Leidos which Mike runs with will have 346 runners participating in the Marine Corps 50k, marathon, and 10k events. If you’re running the race, say hello to Team Leidos volunteers at Water Point 10 and at the Finish Festival where they will be on hand to support all racers!

Rosanna Powers embodies the spirit of the Marine Corps Marathon in many ways, and became a runner after having lost both her brother and fiance during their service abroad as marines in Iraq 15 years ago.  Rosanna is herself a marine, and therefore shares a special history and comraderie with many families and service members that she runs with.  The "Wear Blue Run to Remember" movement and MCM running community were a lifeline to her at an important stage in her recovery from loss, and have provided a way to both give back and to stay connected to them. She describes how volunteers share to run miles for lost loved ones of others across all branches of military, and this makes her get out every day and run. In her interview, she encourages us all to support this movement and help spread the word about it to others... As such, we have provided links below and hope that you would consider sharing and supporting this awesome team of runners & MCM year round events.

https://www.wearblueruntoremember.org

https://www.marinemarathon.com/

Episode 25: Marathon Series Kickoff with the Chicago Marathon & More: Randa Mahmu-Ulankiewicz, Co-hosted by Meghan Lane-Holbert

Episode 25 is available on most podcast apps, including Anchor, Spotify, Google and Apple! Just search "Running Anthropologist"...

Randa's Team During 2018 Chicago Marathon

In this special 25th episode we take ten minutes to introduce our upcoming series on the Marathon Season in North America... Meghan and Mark Lane=Holbert discuss why they have chosen to cover the Chicago and Marine Corps Marathons the next several episodes, as well as what to expect after that from local Florida Marathons:  Space Coast and Disney races.  They go into a bit of their own favorites and race background developing as a runners, first marathons, etc.

Randa runs...

Speaking of first marathons, our guest Randa Mahmud-Ulankiewicz rounds out the majority of our episode, describing what it is like to be a recent and unlikely new "marathoner", and serving as Co-Captain to organize a group of runners for a charity close to her heart, in the Chicago Marathon. She also explains passionately about her motivation of helping children, a relief effort with The Palestine Children's Relief Fund that brings needed medical care to a conflicted area of the world. She furthermore tells about what it's like to run her first marathon and why it is "a positive, productive thing to do so as part of a team"... In this way, she brings out the best in The Chicago Marathon, explaining how to join as a charity runner, and how to be creative if you can't find what your heart is set on running for. This is a great one to hear about drive and personal inspiration around a cause turning someone into a runner for life, and pulling others along with them!

***Please let us know if you have suggestions or ideas for future episodes, and what it was like to run your favorite marathon, message @runninganthropologist on Facebook or Instagram!

ALL CHARITY TEAMS possible for the Chicago Marathon, signup and learn more

2019 Bank of America Chicago Marathon, Team Palestine Link

Episode 24: Dynamic Running Therapy (DRT) with William Pullen

Episode 24 is available on most Podcast Apps!  (Apple, Spotify, Anchor, Google, etc.)

Our guest this week is the third in a series of 3 Episodes featuring different approaches to running therapy.  This is the perfect one to wrap up our series, because it has components of partner running (empathy runs), as well as opportunity to work through William Pullen's Dynamic Running Therapy on one's own.  A Therapist who values and has studied philosophy and psychology, and applies many key aspects of mindfulness to his work. DRT can be used in so many ways, many of which we discuss in this episode.  Furthermore, this movement therapy is incredibly accessible through the free app he has developed, as well as his book/interactive workbook "Running with Mindfulness: Dynamic Running Therapy to Improve Low-Mood, Anxiety, Stress and Depression". It has been called a radically simple approach combining elements of Cognitive Behavioral Therapy, Mindfulness, relational philosophy and exercise. 

We discuss why it is ideal for individuals that want to deepen their running practice, and get more in touch with themeselves and their emotions through self-introspection questions.  Pullen's voice navigates us in this episode, but also he does so even more eloquently through his App for each area of therapy, an explanation and guidance. Movement and getting moving is especially valuable to those that are dealing with any difficult emotions such as self esteem issues, anger, stress, depression or anxiety on a regular basis. There is also a healthy relationship practice, which deals with questions together through "empathy runs", in which a couple/pair practices active listening and deep sharing in organized turns. Pullen developed DRT to "bring the mind into perfect harmony with the body through the healing experience of mindful running". Channeling running energy into personal change in all aspects of our life is made both simple and effective by this insightful step-by-step process, developed through years of therapy and mindfulness practice. In everything we do, he encourages us to just get moving, make small changes and positive results will naturally flow from them. His guidance has helped countless people to do so, and his story is both uplifting and inspiring! Please visit his website and see the following videos to gain some perspective on the work, and give the app a try:

His Therapy page, where he explains more about methods and types of therapy offered:  http://williampullenpsychotherapist.com/

Video Explanation:  

His TED Talk: https://www.youtube.com/watch?v=Sq6393AreD4

Find his Books on Amazon:

Running With Mindfulness:  https://www.amazon.com/Running-Mindfulness-Dynamic-Low-mood-Depression/dp/0735219796

Run for Your Life: https://www.amazon.com/Run-Your-Life-Mindful-Running/dp/B01MSYFBYI

Episode 23: UNBREAKABLE with Dan McGann of "RxRun", Founder David Harris and Coordinator Nils Blondon- on Mental Health & Group Running Therapy

Episode 23  UNBREAKABLE with Therapist Dan McGann of RxRun, Founder David Harris & Coordinator Nils Blondon, on Mental Health & Running Therapy

Dan McGann, Running Therapist

Therapist Dan McGann is the second of our 3 part series featuring running as therapy, and offers some groundbreaking insights into work with groups of young people and families in Ontario, Canada.  The results of his years of work honing the program are no less than astounding, with now groups of graduates of the program becoming public speakers for other new runners. Now in his 14th year of doing so, Dan has witnessed incredible impact on the mental health and resilience of young people in group therapy and seen running's ability to completely change lives.  It has been so successful that he has extended it to families and now has several groups meeting twice per week (in two different seasonal sessions) throughout the year.  The idea is that individuals will "get moving" and see themselves as successes involved in something life-affirming. This helps achieve something together with a group or family, and builds up to something greater in life. "Running as a training ground to overcome obstacles in our lives / way of thinking", and this is the life goal of Dan's work, especially to change the view of those that perceive themselves as "broken"...

Nils Blondon

Coordinator/Manager Nils Blondon of "Team Unbreakable" also joins us for a bit to explain his work, giving others tools to replicate this important youth work thru running model, and paving a new way of thinking about mental health. He coordinates the curriculum and helps schools/youth program set up their own programs, including motivational speakers and group running focused on young people expressing their feelings, struggles and developing mindfulness.  This is a free service and effort to spread this approach to youth groups throughout the schools in the Toronto area, with hopes to share with organizations and youth groups throughout North America and beyond, so that no one will have to suffer alone.

Unbreakable Group lining up for THE 5K

Lastly, it has been supported continuously by Founder of Unbreakable & CEO David Harris of what was originally "Cameron Helps", created as a lifeline after experiencing the loss of his own son to mental illness.  He explains his own struggles with depression and health, and the solace he has found in running, that he wants to share with others, especially young people who are struggling with depression. This ongoing outreach today is provided through grants, offering resources for anyone hoping to impact mental health access for young people, through running and inspiring role models!

Below you will find amazing stories, inspiration and film demonstrating this work:

TEAM UNBREAKABLE Website: http://www.teamunbreakable.ca/

Rx Run Documentary (available on Amazon): 

https://vimeo.com/270142934

 https://filmfreeway.com/RxRun

“I Eat Hills for Breakfast”  – interviews with teens and parents. https://vimeo.com/12099959

Media:

https://runningmagazine.ca/bloggers/one-documentary-explores-benefits-running-struggling-mental-health/

http://www.teamunbreakable.ca/creator-of-run-therapy-programs-modelled-by-team-unbreakable-still-inspiring-youth/

https://toronto.citynews.ca/2010/11/30/running-up-that-hill-teens-run-to-battle-depression/

https://www.thestar.com/news/insight/2011/12/02/teen_suicide_chasing_down_demons.html

Episode 22: Certified Running Therapist Rachel Reingewirtz

Episode 22 with Running Therapist Rachel Reingewirtz is available on most podcast apps, including Apple, Spotify, Google and Anchor!  This is our first in what we hope will be a series of episodes on running as therapy, hosting leading Running Therapists from across the globe...

Rachel on a daily run with young people in Israel

In this episode Rachel guides us on a very down-to-earth realistic view of the start and development of Running Therapy, and how she has seen its usefulness in action, from treating anxiety/depression to working with at risk youth in Israel. Being trained by its founder Thaddeus Kostrubala, MD (The Joy of Running and Paleoanalysis) who spearheaded research into slow long distance running actually being good for the body-mind-spirit in the 70s , she saw his foundation of all that would follow in neuroanalysis research and mindful running movements today. Through talk therapy while running, she is able to achieve much deeper and much quicker breakthroughs than in traditional therapy. We also discuss the overall therapeutic benefits of running, and hope for its development as a holistic mental health therapy and human connector, inspiration and possibility for treating many more mental health challenges in the future.  More details also on Rachel’s website: www.rachelrun.com

• Links to Dr. Kostumbala's groundbreaking work starting running therapy:

THE JOY OF RUNNING by Thaddeus Kostumbala  (book on Amazon)

PALEOANALYSIS AND RUNNING THERAPY: The Joy of Running 2 (book on Amazon)

• Dr. Wolfgang Shu:ler's work and the German Running Therapists Network Homepage (only in German at this time): https://www.lauftherapie-vdl.de/de/
• "Outside Magazine" Article featuring running as therapy: https://www.outsideonline.com/2373501/running-therapy-william-lent-sepideh-saremi

*Other Running Therapists whose work is widely available: 

* SCOTT DOUGLAS's book "Running is my Therapy" (Runners World writer mentioned in podcast)
* WILLIAM PULLEN (UK Therapist) has been featured in several podcasts and articles as well for his work and book "Running with Mindfulness", as well as DRT Therapy method including a free APP (link below)

Therapist Dann McGann in North America, known for innovative work with 
teens and outstanding documentary film on this work, "Rx Run":

http://danmcganntherapy.com/

Trailer & Film Website:

https://filmfreeway.com/RxRun

Film on Amazon:

https://www.amazon.com/Rxrun-Dan-MacGann/dp/B07DTYMWW2

*Hey, there's an APP for that:

1. You can find Dr. Pullen's free "DRT" (Dynamic Running Therapy) itunes/android.  
2. You can also find several Mindful Running Meditations on INSIGHT TIMER (world's largest free meditation app) by searching for "Running Anthropologist".

Episode 21: Sanjay Raway, The 3100 Mile Transcendence Race, A Running Documentary on Navajo, Buddhist Monks and Kalahari Bushmen

Episode 21 is available on most podcast apps, including Anchor, Apple, Google and Spotify!

Film highlight: Navajo Runner Shaun Martin in Desert Ancestral Lands

Film maker Sanjay Rawal

"3100: Run and Become" film website: https://3100film.com/

Join us on a journey through traditional running cultures and our shared human heritage as runners, from the Kalahari bushmen in Africa to Navajo runners across their ancestral lands, as well as a unique look at Buddhist monks in one of the longest human endurance journeys known to man (previously incorrectly called the "Marathon Monks"). 

Filmmaker Sanjay Rawal examines running as a means of self-transcendence, and particularly in his own practice inspired by following Guru Sri Chinmoy, who in the 70s helped endurance running to grow into what it is in New York and inspired sports and meditation as a peace builders speaking in the United Nations, including the 3100 mile race. Sanjay’s films “3100: Run and Become” (as well as “Food Chains”, based upon Immokalee migrant workers' battle for fair wages and displaying the underside of our agricultural food chain) both help us to think about our place in the world and responsibility to one another and the planet.  Overall, this talk helps us to see our place in a long lineage of runners, and bids us to connect more deeply to the land through "meditation and prayer in every step".

Film website "Food Chains": http://www.foodchainsfilm.com/

Episode 20: 20 Minutes with RunDisney Coach Jeff Galloway: On Injury Prevention, Cross Training and Ideal Run:Walk Ratios

Episode 20: 20 Minutes with Jeff Galloway is available on most podcast apps:  Apple, Google, Spotify, Anchor, etc.

Returning guest Jeff Galloway, the official RunDisney coach for marathon training and founder of the Run:Walk:Run method, sits down to cover some of his most Frequently Asked Questions after his last visit to the podcast.  Among those:
- What do I do to cross train and strength build to prevent injury?
- What exercises are beneficial when I am injured?, and...
- How do I know when I'm doing too much? (What difference in training/mileage buildup should there be for a beginning marathoner vs. experienced runners?)

Going right along with these question, we touch on the ideal "Run:Walk Time Ratio" for various paces and levels, as backed up by current research and data on thousands of runners. Jeff also touches on the importance of adjusting pace according to high temperatures, notably adjusting pace approximately 1 minute/mile slower for every several degrees over 65*.

An extremely useful resource to delve deeper into the above questions is Jeff's flagship book and most up to date with many revisions, "The Run-Walk-Run Method".
PDF quick explanation: http://jeffgalloway.com/pdf/walkbreaks.pdf
Galloway Website, details on training and opportunities:  http://www.jeffgalloway.com/

Episode 19: Peace Corps Running Stories III: Featuring Mike DeLoge, Hallah Wallace and Tobi Hannah-Davies

Peace Corps Running Stories III is available on most podcast apps.

Hannah Wallace is a Pole Vaulter and track runner, and used this to connect with people in her service while in Paraguay recently, from 2017-2019. Honing her craft for over 14 years while in competitive track & field in HS and college, she was used to training but during her service she didn't have the opportunity to work out as she was accustomed, and instead ran whenever she could. 

This led to her first 5k and 10k while in Paraguay!  Using bamboo, which was in abundance, she taught and encouraged students with her unique sport of pole vaulting, creating makeshift vaulting space on a soccer field the first time, and using this and a combo of running/soccer to create a Sports and Health Day Camp, also tackling diabetes prevention and NCD prevention, along with healthy diet/nutritional planning.  

Mike out on the trails!

Due to his experience in the Peace Corps, Mike Deloge became an Ultra Runner and has continued seeking greater challenges back home in the D.C. area, realizing he could do just about anything when he put his mind to it by "taking the long view", as he learns a great deal from "perceived failures" in running & in service. He experienced coastal Colombia near Cartagena during his service, and ran "to make each day productive, even when felt I didn't accomplish much on a given day", something of a trendsetter in his rural areas of service. He later ran in the nation of Georgia as a Peace Corps Response volunteer (a short 6 month stint in an area of vital need, Georgia is a former Russian state in the Caucuses), where he took part in the "Tiblisi Marathon". 

In this episode he explains what he learned from his first few 50K attempts! He also explains how running allowed him to reach more people and connect to his environment in a unique way, to better know the places he has worked and overcome obstacles he had not expected, such as slow progress in his project and many setbacks!

Tobi Hanna-Davies served in Micronesia from 1969-1971 and was a true pioneer in the early days of PC service as a teacher, she also ran/walked barefoot daily following the example of her host community children and adults. In this episode she describes her island and it's geography extensively, as being a "garden of paradise" in terms of sustainability and resources, which unfortunately has been threatened by military testing/bases and tourism in recent history. She learned to serve through teaching and how to advocate for her community, including by sharing with Americans at home what she witnessed. She continues this practice energetically today in her mid-70s, both the advocacy work and "being in touch with the ground/nature", and most days can be spotted outside her home or in her neighborhood in Kalamazoo, Michigan whether barefoot gardening, walking in marches to support equal rights for all, or playing games with local youth. In this unique vignette, she also explains some of the tumultuous times of the late 60s and early 70s along with the power of the Vietnam draft in encouraging Peace Corps recruits, as her PC stories/service experience in this episode reveal the very nature of political and military power exerted against genuinely open and giving native cultures.

This map should help, Tobi covers quite a bit of geography!