July 23, 2025 • 28 mins
Summer running presents unique challenges, but with Coach Christine's comprehensive survival guide, you can transform these obstacles into opportunities for growth and resilience.
• Protecting yourself from bugs with appropriate repellents and permethrin-treated clothing
• Conducting thorough tick checks post-run to prevent complications like Lyme disease
• Avoiding poisonous plants by staying centered on trails and wearing protective clothing
• Applying and reapplying broad-spectrum sunscreen to prevent painful sunburns
• Adjusting pace expectations during extreme heat, potentially running 60-180 seconds slower per mile
• Incorporating run-walk strategies to manage summer heat stress
• Creating personal aid stations with cold drinks, fruit, and electrolytes for long runs
• Protecting electronics during sudden rainstorms with waterproof pouches or improvised solutions
• Making noise on trails to avoid startling wildlife through bear bells or playing audio at conversation level
• Maintaining motivation with post-run rewards like stopping at ice cream shops or getting iced coffee
Need personalized running advice? Coach Christine is just a text or message away to help you navigate your summer running challenges.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hey, summer Warriors, and welcome back to
Extraordinary Strides, a podcastempowering your every sweaty,
sizzling stride.
I'm Coach Christine and I canguarantee you that I have
definitely battled, and I thinkI have slightly survived, maybe
even thrived through humidity,mosquito, battle, tested and
maybe even a wildlife encounteror two.
(00:22):
And I'm here as your runningcompanion to guide you through
the legendary dog days of summer.
Welcome, we are officiallyhalfway through this part of
summer, so just take a good deepbreath.
I've got some tips in store foryou to help you succeed through
(00:43):
the rest of this trainingseason and this summer season.
These are the sultry days thatare infamous for heat waves,
humidity spikes and well, let'sbe honest a whole lot of running
challenges that make us wonderwhy in the world did we lace up
or sign up for a fall marathon?
So we're going to dive rightdeeply into everything you need
(01:06):
to thrive, not just survive,during these intense weeks.
So lace up, don't forget tohydrate.
Let's explore the ultimatesummer running survival guide.
Let's first kick it off withwhy is it the dog days of summer
?
And does anyone else listen toFlorence and the Machine
immediately in their head, like,are you seeing that in the
background right now.
(01:27):
Well, if you've ever wonderedwhy we call it the hottest days,
the dog days, historically thephrase dates back to ancient
Rome, named after Sirius, thedog star, the brightest star
visible during the peak summerheat.
The Romans believe that Siriusadded to the sun's heat,
intensifying temperatures.
While we know a little bettertoday, the dog days of summer
(01:52):
remain synonymous with thehottest, most humid and, again,
most challenging runningconditions.
In my opinion of the year andI'm curious if you think that I
am correct on this, or do youfind there's other more
challenging conditions I thinksummer is it, though, my friend?
Well, first and foremost, Ithink what makes summer really
(02:12):
challenging is that we'redealing with a whole lot of bug
battles.
You're managing mosquitoes anddeer flies and horse flies and
gnats and goodness, we are justgetting into it Like there's
also ticks.
There's just so many things.
So let's talk a little bit abouthow to really stay as safe as
(02:33):
possible not as mosquito bittenas possible during your runs.
It's really important that youprotect yourself with repellent
containing picardin or lemon,eucalyptus, or maybe even
looking at brands like SawyerRepel or Cutter.
They're all excellent.
You're going to likely want towear clothing that's treated
(02:56):
with permethrin and using insectrepellent bracelets can further
deter these tiny nuances.
If bites do occur, you're goingto want to make sure to have
some hydrocortisone cream onstandby.
Now, this was actually a greatconversation that was brought up
by our fellow friend of thepodcast, cheryl.
(03:16):
She was asking what are folksusing for those bug bites that
happen this time of year over inthe stride collective, and it
was a really interestingconversation, no doubt about it.
So, again, havinghydrocortisone cream or aloe
vera or antihistamines provideyou some quick relief when, if
you cannot avoid getting thosebug bites which brings us to one
(03:39):
of my biggest concerns is ticktroubles.
Ticks have been on the rise thisparticular summer.
My friend, you don't want tomiss with you don't want to tick
anyone off, but you definitelydon't want to deal with any of
those deer ticks or ticks thatare hanging around, because they
bring a whole host of problemsanywhere, from potentially
(04:01):
creating Lyme disease orcarrying Rocky Mountain fever.
We just don't want them by anystretch of imagination.
So you're going to protectyourself, and this is where it
gets tough.
But, truly, if you're hittingthe trails, you're going to want
to wear long, light coloredclothing.
You're going to want to tuckyour pants into your socks.
You're going to maybe eventhat's where you're going to
have that permethrin and makesure to apply that to your shoes
(04:24):
.
This is where having trailrunning shoes may be the better
way of approaching it.
And then, after your run, getready.
You're going to have to performdetailed tick checks post-run,
especially around your waist,your knees and hairline, and
then, if you do have, if you domanage to get a tick, remove any
(04:44):
tick carefully with tweezers asclose to the head as possible
you want to make sure that youdon't leave their little head
behind and then just clean itthoroughly with soap and water,
maybe even some rubbing alcohol,and monitor for symptoms.
Just monitor, stay vigilantabout those ticks.
This is where, if I could justgive a quick shout out to yet
(05:06):
another friend of the podcast,the amazing Jennifer Knackber.
She is such a proud VermontianIs that how you say?
It Is Vermontian, the right wayof that being said.
Well, she's from Vermont andshe's very proud of it, and she
knows a thing or two about allof these things, and one of her
favorite gears that she uses orshe turns to is darn tough socks
(05:30):
.
Now, I first learned about darntough socks when I got really
into hiking.
I had no idea they also makerunning socks.
I definitely would suggestgiving these socks a whirl.
I've now used them on a few ofmy trail runs.
That I've done and I thinkthey're just as fantastic for
trail running as they are forhiking.
(05:51):
And why I specifically like theDarn Tough Summer Socks is
because they usually have ahigher length, because they are
meant for hiking.
You can more easily tuck inyour running pants into them so
you can avoid those ticks at allcosts.
And the positive thing aboutthat is it goes right into how
to avoid the next thing or thenext peril of summer running,
(06:14):
which is those poisonous plants.
You know what I'm talking aboutpoison ivy, poison oak.
If it has the word poison in it, I generally don't want to deal
with it.
I'm just saying I don't lovethat.
And while maybe escaping theroads in favor for some of those
more wooded, shady trails isvery tempting this time of year.
I love that and having a littlebit more of that cooler air
(06:37):
under the shade.
Unfortunately, so does poisonivy and poison oak.
So if you're hitting those pitchrust trails, they can often
hide those irritants like poisonivy, oak and sumac and you want
to stick to the middle of thetrail if at all possible to
avoid the overgrowth of any ofthose plants and coming into
contact with them.
(06:58):
Now a really great tip is ifyou see leaves of three, let let
it be.
But I'm going to be honest withyou I, when I'm going out for a
run, I'm not paying attentionto if it's got three leaves, 48
leaves, 622 leaves, I have noidea.
So you are going to want to tryto again.
Having those socks and yourpants or your running leggings
(07:22):
tucked into those higher socksare going to likely help to
minimize any of those issuesthat you would have with poison
ivy, poison oak, anything thathas that word poison.
That's a plant nearby that isgoing to cause you all sorts of
issues with itchiness and all ofthat jazz.
But again, if you're exposed,if you do manage to come in
contact with it, you're going toimmediately want to wash that
(07:45):
area, if you can with dish soap,and then utilize chamomile
lotion, cold compresses, evenoatmeal baths, can really help
to reduce the itching andirritation that comes along with
it, shielding ourselves fromsunburn.
(08:10):
It is pretty much a marker ofrunners to kind of have a little
bit of extra pride where wehave our GPS watch.
Suntan, those suntan lines, ofcourse.
However, we do know thatsuntans and sunburns can come
with their own host of issues.
So running under intense summersun really does demand careful
sunscreen application.
So using a broad spectrumsunscreen, spf 30 or higher, and
(08:33):
reapplying hourly.
So make sure to tuck it intoyour running hydration vest or
your running belt.
And think of products likeThinkSport Blue Lizard, unicorn
Goop these all work wonders.
Like ThinkSport Blue Lizard,unicorn Goop these all work
wonders.
Protect your head and eyes withmaybe even ice runner cooling
hats.
Those are super groovy whereyou can basically put packs of
ice inside of them to keep younice and cool.
(08:54):
But also helps to shield yourskin and your face from any of
that.
Additional harmful rays You'regonna wanna protect your eyes
with those UV protected glasses.
Additional harmful rays You'regoing to want to protect your
eyes with those UV protectedglasses.
So, again, gooder or whatevercalls to your heart, as long as
it's protecting your eyeballs asmuch as possible.
(09:14):
And if you cannot avoid asunburn and I'm curious, I think
everybody has that one a yearwhere they kind of have a little
bit, they didn't reapply.
So if it happens, you're goingto want to soothe that sunburned
skin with aloe vera gel Again,those oatmeal based lotions, and
ibuprofen for inflammationrelief, because it does get
(09:37):
inflamed, it does hurt and itcan make things really
uncomfortable for bedtime.
Hopefully you haven't had anykind of sunburns like that in a
very long time, my friend, butin case of these are all things
that are good to know and haveon hand.
Now I have already alluded toit.
Right, we're talking about thedog days of summer for a
specific reason.
So we know there are summerheat.
(09:58):
It feels relentless, especiallyeverywhere right now, my friend
, like just realistically,especially everywhere right now,
my friend, like justrealistically.
While I'm in Florida, I canhonestly say that it is hot in
so many different places and Iknow that we've seen some
incredible heat waves as far upas New England, the Pacific
Northwest, I mean.
Everyone has gotten their ownfair dose and share of all of
(10:21):
these incredibly hot, hightemperatures and humidity.
So it doesn't really matterwhere you're located.
It's.
What matters is to really stayvigilant and to pay attention to
the heat, the dew point andkeeping yourself as safe as
possible during that hot weather.
First and foremost, some of thethings to take into
(10:42):
consideration is scheduling yourruns maybe earlier in the day
or later at night.
Now I find that earlier in theday definitely means that it's
going to be a slightly higherdew point, a bit more humidity,
so you're going to have to kindof weigh and counterweight what
works for you.
I prefer late evenings.
It seems like the dew point'susually a little bit lower,
while it still may be a littlebit hotter.
In terms of the actualtemperature, I feel like I can
(11:05):
deal with the heat much easierthan I can deal with humidity
personally.
So a lot of this is getting toknow what is best for you and
your body.
But what you do want todefinitely play into is, or have
on hand is, moisture wickinggear.
I'm a huge fan of CVG shorts.
I love their pockets.
You know I've mentioned thembefore.
Now, if you followed me alongon my journey last year, last
(11:25):
summer during training cycle, Iwas looking for my ride or die
running skirt, because I loverunning skirts and wear them
frequently in fall and winterhere in Florida.
Not quite so easy to pull themoff in summer because they have
that extra fabric.
Well, while I fell in love withAthleta's Ace Skorts, I did
personally find it was still toomuch fabric for how much I
sweat and I felt a littleweighed down by it.
(11:47):
So it depends on you and howmuch you sweat during your
summer runs.
But they are super comfortable.
I love their pockets and theyadd a little bounce and a flare.
I'm always going to love themand I do still wear them
frequently when I'm running inother parts of the world.
But you're going to want tohydrate, hydrate, hydrate,
hydrate, hydrate before your run, during your run, after your
(12:10):
run, and get in thoseelectrolytes, my friends.
So, whether it's Noon orElement, tea or Element, however
you prefer to say it or salttabs, whatever it is that works
for you, or maybe even coconutwater smoothies.
And I will tell you, thosecoconut water-based smoothies
for me in summer are a staple,and the reason why is because
generally, you may find thatafter going for a run in the
(12:33):
summer heat, you may have alittle bit of nausea, your
appetite is suppressed and itcan make it a little tougher to
get in that post-run nutritionthat is incredibly important.
So that's where I turn to thatcoconut water-based smoothie.
Because it makes it a littlebit lighter than almond milk.
You can still throw in tons offruit, protein powder, spinach,
whatever it takes, but it's justas really refreshing.
(12:55):
You're going to want to monitoryourself for heat exhaustion
symptoms, so watch for nausea,dizziness and chills.
Stop immediately to cool downif any of those appear.
If, by any reason, you quitsweating, danger, danger will
Robinson, please, please, please, seek immediate help, because
that is definitely a sign thatyou are getting into heat stroke
(13:18):
territory.
Now again, as I mentioned, hotweather can suppress your
appetite and cause a bit of justnot feeling your best.
I personally combat this withcandied ginger or ginger ale
Again, making those coconutwater based smoothies for my
post run.
I also am a huge fan and nowwe've seen Strava has this
entire like viral content ofpeople stopping at convenience
(13:42):
stores mid run and they're allsticking their phones and their
head in the coolers.
But yeah, that's a great way ofbreaking up your runs, getting
a little bit of just cool air,getting in a really cold
beverage always is great mid-run.
However, I also love packing acooler in my car If I'm going to
go out for a long run, and Iknow that I will like to break
(14:04):
up my long run into kind ofquarters, so I'll run away from
my car for a quarter of it.
Come back to my car, use thatas kind of a halfway point and
that's generally where, in mycooler, I'll have some cold
beverages, cold water, myelectrolytes, I'll have
watermelon or orange slices,watermelon or orange slices, any
(14:26):
of those things.
I can't tell you how many timesin my run when I am just
totally over it, the one thingthat is keeping me going is
knowing that I'm running towardsa nice cold cooler full of
delicious watermelon and any ofthose that can be just
additionally hydrating.
Also, those orange slices havea great amount of sugar boost If
it settles well in your stomach.
Some people are sensitive withcitric acid.
So, again, knowing what worksbest for you.
(14:47):
This particular year I amutilizing Huma chia-based gels
for my fueling, more so than Ihave in years past.
So again, knowing that you mayhave a little bit of palate
fatigue, or what you use duringa different time of year may not
work as well during summer,when it gets a bit more intense
with the heat, which brings usto the most important aspect.
(15:12):
I mean, all of these tips areimportant.
All of these things are mine.
You need to be mindful as westart to get towards the back
half of our summer, butadjusting your pace slow and
steady wins the summer running.
So many folks just quit runningbecause it's so hot in summer
or they aren't consistent withtheir training because it's just
so hot, they're so miserable.
What you want to do is justlean into summer.
(15:35):
Heat is naturally going to slowdown your running pace.
That is perfectly okay.
Expect to see your typical pacedrop by 30, 60, 90, even two to
three minutes per mile duringextreme heat, Truly knowing that
this is something that's goingto happen, just leaning into it
being okay, practicing patience,managing this comfortably.
(15:59):
I want you to consider if youhave not already using run-walk
strategies.
If you're already utilizingrun-walk strategies, this is the
time to consider using a morepulled back strategy.
So if you're usually running60-30s, this might be a great
time to introduce 30-30s.
Or if you're running straightthrough, this is a great time to
(16:20):
really introduce run-walkstrategies to keep you going,
keep your heart rate in thatzone too, or keep it nice and
light, so you're not overtaxingyour body, your system and
finding yourself exhausted fromevery single run.
I also find again going back tothose aid stations that I set up
for myself with my car when Igo on my long runs finding ways
(16:40):
to break up your run withhydration breaks or stopping in
at that convenience store.
If you wanna use that StravaViral TikTok Instagram reel, go
for it, but whatever it doeswhatever you need to to kind of
break it up, allow yourself tohydrate, recover, rest up a
little bit, get back out.
There Always a fantastic way ofapproaching it, including even
(17:00):
potentially breaking up yourlong runs into two separate runs
.
If you want more information onthat, feel free to let me know.
Shoot me a message.
I'm curious if you guys want todiscuss what it looks like to
break up your long runs into two, maybe even three runs to get
in your mileage when you'retraining for fall races, and how
that may impact your goal race.
Okay, let's keep this going,though, because right here and
(17:22):
now we're talking all aboutsummer.
Okay, let's keep this going,though, because right here and
now, we're talking all aboutsummer, and that's surviving
summer storms and lightning.
Again.
As a Florida gal, you know thatwe have our fair share of
tropical storms and hurricanes.
We are, I think, number one inhurricanes.
We are number one in lightning.
We're, you know, florida man,florida woman.
(17:44):
We're in headlines for a reason, however everywhere is getting
a lot of rain nowadays, and itis something to really learn how
to manage it well days, and itis something to really learn how
to manage it well Now.
For myself, I did have atraining season where we had a
Florida tropical storm that camein and it kind of just sat and
hovered over us for an entireweek.
(18:05):
I was training for, I believe,maybe Berlin.
At that time I didn't havetreadable access and it was
incredibly frustrating.
So I learned how to time outand run cautiously for my
shorter runs in between some ofthose squalls and, of course,
learned how to plan out my routeso I could find shelter with
(18:25):
neighboring porches and on someother runs that I've gotten
caught in some downpours.
I've even improvised somewaterproof protection for all of
my electronics by using doggybags.
You know the ones I'm talkingabout right.
So luckily, in my neighborhoodthey have some really great
cleanup after your pet kind ofstations, so I've had to grab
one or two of those to safelyput my phone and my electronics
(18:48):
into.
But rain, wearing visors toprotect your eyes from rain is
fantastic.
Waterproof pouches or ponchosare great, maybe even running if
you know that your area isprone to some quick rainy
weather out of nowhere, maybeeven running with spare socks
and shoes in your car.
(19:10):
Likely You're not going to berunning with actually spare
shoes.
But that does lead me to thenext conversation, which is if
you're a sweaty runner like me,set up in your aid station, run
near your house, be prepared tomake yourself comfortable on
those runs, on those runs whereyou're either sweaty or you're
soaked from a rainstorm, and beable to change out your gear
(19:30):
quickly because your runningshoes are so elemental, your
socks are so important inpreventing blisters.
You really want to change intodry socks and dry shoes.
Even if you change nothing else.
That is going to be a priorityfor you, my friend.
That is going to help us withthe next thing on the list
preventing chafing and blisters.
(19:51):
Humidity can cause so muchsweating and that can cause so
many painful taping and blisters, so you're going to want to
apply anti-chafe products.
My fave is mega babe, thighrescue, or you can use body
glide vaseline.
There's so many differentproducts out there.
I'm just going to go withsomething that calls it mega
(20:12):
babe because it puts a littlebit of a smell on my face.
But find what works for you.
Now for your feet, I'm going tohighly go with Charlotte's
suggestion.
She suggested Desitin orAquaphor to soothe and protect
any of those really hot spotsthat you may have on your feet.
(20:34):
Okay, we've already alluded tothe fact that it's been rainier
this summer, so heavy summerrains mean muddy, slippery
trails or even slippery bigpuddles in your neighborhood.
So you're going to reduce yourstride length, which you should
be doing anyway.
You're going to want to slowyour pace.
You may even need to pull intoa walk.
(20:54):
You're going to want to choose,choose shoes that have
excellent traction.
So, while you may be tempted towear your old, old, old pair of
shoes because you don't want toget them muddy, if they don't
have great traction, they're notgoing to keep you safe.
So please do keep that in mind.
And one of the things that Ilove, love, love, is having my
(21:15):
car seat towel protector.
Big shout out to Sprintz.
I love those.
They're so fantastic.
They just because I am sosweaty or because I've got an
incandescent rainstorm.
It's great to be able to havethat to protect my seat and keep
me going after I'm done with myrun.
So look into those if you don'thave them already, which brings
(21:37):
us to the next conversationlaundry.
If you've listened to me before, you know it's all about that
laundry during summer.
So sweaty summer gear is goingto require extra care.
You're going to want todeodorize your gear using like I
personally use for my shoescedar bags to keep those nice
and dry and trying to reduce theamount of funkiness that
(21:59):
happens with them.
You maybe, if you get yourshoes wet, may want to use
newspaper or really looking intospecialized detergents like hex
or wind sports detergent tosoak your sweaty gear into.
And then again, going back tokeeping your feet nice and
healthy and safe, rotatingmultiple pairs of running shoes
(22:20):
at least two, in case they doget super sweaty or super wet
from a rainstorm.
Again, that's going to be superimportant during your summer
training, during those dog daysof summer.
Now we've gone over quite a fewthings, but shout out to
Brittany, I feel like this isall about.
Like you guys, I crowdsource.
(22:40):
This episode is what it comesdown to.
Brittany Bergholm againfantastic athlete and part of
the community mentioned.
Hey, have you done a podcast onwhat to do about wildlife?
Because I have been doing sometraining and some trail running
and have been encountering a bitmore wildlife recently and
(23:02):
mentioning it to theExtraordinary League, the
training group, and well, let'sjust talk a little bit about
that, right?
Because be it, snakes, they'reon again.
There's more snake bites thanever before right now this
summer We've seen there's beenmore black bear activity
everywhere in the southeast andit's really important, even if
(23:24):
it's just having maybe not sofriendly dog, to really be
prepared.
Now, recently on a trail run Idid have an encounter with a
curious bear.
But I have to be honest, I hada trail angel who alerted me to
said bear and I had beenwatching all of the tips and
(23:48):
advice as to how to deal with anencounter.
Now, the bear is very used topeople, specifically the black
bear, so I knew that I had tojust stay calm, not run away
from it, not turn my back, andto just be firm in my voice and
expressing that I didn't want itto come closer Again.
(24:13):
It was really great comingacross this person on the trail
who stuck with me for the restof that adventure.
It was again just reallyheartening to see how great and
fabulous people can be.
But a couple of things to do tokeep ourselves safe and one of
the things that I have startedto do since then.
This is where I'm going tosuggest if you're on a trail,
(24:34):
either you're wearing bear bellsto make sure that you're making
noise, you're not scaring them.
That's where a lot of issuescome into play.
You don't want to scare thewildlife by approaching them
stealthily I really don'tapproach anything stealthily, so
that's not an issue but I amswitching personally from my
shocks to my Noxgear speaker toplay an audio book when I'm
(24:58):
running on the trails.
While I don't want to interruptanyone's experience in nature,
it's at the same decibel as ifyou were walking or running or
hiking with somebody, so it's alittle bit of just allowing for
the wildlife to hear you beforethey see you, so that you don't
scare them.
However, a couple of differentthings that can come into mind
(25:20):
Again.
You may want to run with pepperspray or bear spray, depending
on what's near you.
You may want to also keep inmind if you've got certain dogs
in your neighborhood that arenot the nicest, you may need to
plan your route accordingly.
This is also a greatopportunity to run with others
(25:41):
so that you are a bit safer.
There is safety in numbers,especially out on the trails,
but you want to just be preparedis the name of the game.
So again, carry some spray,make noise to avoid starting the
wildlife.
So again, carry some spray,make noise to avoid starting the
wildlife.
Try not to run trails or thosetype of areas at dawn or dusk.
(26:02):
So if you are trying to avoidthe heat and you're heading to
the trails, you need to makethat more middle of the day.
If you're running on the roadsand you're avoiding the heat,
that's where you're going towant to do maybe your dawn or
dusk type of running.
Again, if you do encounterwildlife, back away slowly,
remain calm and avoid direct eyecontact I don't know or maybe
just sparkle them with yourincredible personality.
(26:25):
Does that work?
Well, if you do have anelectric personality, I'm sure
that does help you with wildlife.
However, we don't want you tohave an electrifying personality
because of lightning strikes.
So while I mentioned that youmay get run, you may run in some
downpours.
Please be mindful of theweather in your area and if you
are having lightning or anythingof that sort, if the conditions
(26:48):
are dangerous, it might be agreat time to get a gym
membership.
Head inside to that treadmill or, at the very least try to plan
your run so that it's not inthose really intense lightning
storms, and consider again thatthis is all about keeping
yourself healthy, happy and safe, so that you can have as much
(27:12):
comfort during your summerrunning and the dog days of
summer as possible.
I will say, though, that one ofthe best ways of keeping
yourself motivated and inspiredand coming back for your run is
keeping yourself safe, makingyourself as comfortable as
possible, including yourpost-run comfort.
So keep spare clothes, keepthose towels, keep those shoes,
keep those seat protectors, butalso make your running fun.
(27:33):
This time of year, this is agreat time to maybe run to your
favorite ice cream shop or stopat your favorite coffee store
and get iced frappuccino.
Whatever it takes to kind ofget you out there running.
Keeping you cool, keeping youexcited to keep coming back is
really the most important of all.
Now, the Ultimate Dog Days ofSummer Running Survival Guide is
(27:55):
officially coming to a close.
However, I want to remind youto be prepared, stay positive.
You can handle everything thatsummer throws your way.
Stay safe, stay hydrated, keepyour spirits high and, if you
love today's tips, don't forgetto subscribe, rate and share
your favorite summer runningstories with me.
I really want to hear them.
(28:16):
Need personalized runningadvice?
Well, you know where to find me.
I'm just a text or message away.
Until next time, keep runningstrong, stay sparkly
electrifying but not electrifiedand enjoy every single stride.
Hey, summer Warriors, and welcome back to
Extraordinary Strides, a podcastempowering your every sweaty,
sizzling stride.
I'm Coach Christine and I canguarantee you that I have
definitely battled, and I thinkI have slightly survived, maybe
even thrived through humidity,mosquito, battle, tested and
maybe even a wildlife encounteror two.
(00:22):
And I'm here as your runningcompanion to guide you through
the legendary dog days of summer.
Welcome, we are officiallyhalfway through this part of
summer, so just take a good deepbreath.
I've got some tips in store foryou to help you succeed through
(00:43):
the rest of this trainingseason and this summer season.
These are the sultry days thatare infamous for heat waves,
humidity spikes and well, let'sbe honest a whole lot of running
challenges that make us wonderwhy in the world did we lace up
or sign up for a fall marathon?
So we're going to dive rightdeeply into everything you need
(01:06):
to thrive, not just survive,during these intense weeks.
So lace up, don't forget tohydrate.
Let's explore the ultimatesummer running survival guide.
Let's first kick it off withwhy is it the dog days of summer
?
And does anyone else listen toFlorence and the Machine
immediately in their head, like,are you seeing that in the
background right now.
(01:27):
Well, if you've ever wonderedwhy we call it the hottest days,
the dog days, historically thephrase dates back to ancient
Rome, named after Sirius, thedog star, the brightest star
visible during the peak summerheat.
The Romans believe that Siriusadded to the sun's heat,
intensifying temperatures.
While we know a little bettertoday, the dog days of summer
(01:52):
remain synonymous with thehottest, most humid and, again,
most challenging runningconditions.
In my opinion of the year andI'm curious if you think that I
am correct on this, or do youfind there's other more
challenging conditions I thinksummer is it, though, my friend?
Well, first and foremost, Ithink what makes summer really
(02:12):
challenging is that we'redealing with a whole lot of bug
battles.
You're managing mosquitoes anddeer flies and horse flies and
gnats and goodness, we are justgetting into it Like there's
also ticks.
There's just so many things.
So let's talk a little bit abouthow to really stay as safe as
(02:33):
possible not as mosquito bittenas possible during your runs.
It's really important that youprotect yourself with repellent
containing picardin or lemon,eucalyptus, or maybe even
looking at brands like SawyerRepel or Cutter.
They're all excellent.
You're going to likely want towear clothing that's treated
(02:56):
with permethrin and using insectrepellent bracelets can further
deter these tiny nuances.
If bites do occur, you're goingto want to make sure to have
some hydrocortisone cream onstandby.
Now, this was actually a greatconversation that was brought up
by our fellow friend of thepodcast, cheryl.
(03:16):
She was asking what are folksusing for those bug bites that
happen this time of year over inthe stride collective, and it
was a really interestingconversation, no doubt about it.
So, again, havinghydrocortisone cream or aloe
vera or antihistamines provideyou some quick relief when, if
you cannot avoid getting thosebug bites which brings us to one
(03:39):
of my biggest concerns is ticktroubles.
Ticks have been on the rise thisparticular summer.
My friend, you don't want tomiss with you don't want to tick
anyone off, but you definitelydon't want to deal with any of
those deer ticks or ticks thatare hanging around, because they
bring a whole host of problemsanywhere, from potentially
(04:01):
creating Lyme disease orcarrying Rocky Mountain fever.
We just don't want them by anystretch of imagination.
So you're going to protectyourself, and this is where it
gets tough.
But, truly, if you're hittingthe trails, you're going to want
to wear long, light coloredclothing.
You're going to want to tuckyour pants into your socks.
You're going to maybe eventhat's where you're going to
have that permethrin and makesure to apply that to your shoes
(04:24):
.
This is where having trailrunning shoes may be the better
way of approaching it.
And then, after your run, getready.
You're going to have to performdetailed tick checks post-run,
especially around your waist,your knees and hairline, and
then, if you do have, if you domanage to get a tick, remove any
(04:44):
tick carefully with tweezers asclose to the head as possible
you want to make sure that youdon't leave their little head
behind and then just clean itthoroughly with soap and water,
maybe even some rubbing alcohol,and monitor for symptoms.
Just monitor, stay vigilantabout those ticks.
This is where, if I could justgive a quick shout out to yet
(05:06):
another friend of the podcast,the amazing Jennifer Knackber.
She is such a proud VermontianIs that how you say?
It Is Vermontian, the right wayof that being said.
Well, she's from Vermont andshe's very proud of it, and she
knows a thing or two about allof these things, and one of her
favorite gears that she uses orshe turns to is darn tough socks
(05:30):
.
Now, I first learned about darntough socks when I got really
into hiking.
I had no idea they also makerunning socks.
I definitely would suggestgiving these socks a whirl.
I've now used them on a few ofmy trail runs.
That I've done and I thinkthey're just as fantastic for
trail running as they are forhiking.
(05:51):
And why I specifically like theDarn Tough Summer Socks is
because they usually have ahigher length, because they are
meant for hiking.
You can more easily tuck inyour running pants into them so
you can avoid those ticks at allcosts.
And the positive thing aboutthat is it goes right into how
to avoid the next thing or thenext peril of summer running,
(06:14):
which is those poisonous plants.
You know what I'm talking aboutpoison ivy, poison oak.
If it has the word poison in it, I generally don't want to deal
with it.
I'm just saying I don't lovethat.
And while maybe escaping theroads in favor for some of those
more wooded, shady trails isvery tempting this time of year.
I love that and having a littlebit more of that cooler air
(06:37):
under the shade.
Unfortunately, so does poisonivy and poison oak.
So if you're hitting those pitchrust trails, they can often
hide those irritants like poisonivy, oak and sumac and you want
to stick to the middle of thetrail if at all possible to
avoid the overgrowth of any ofthose plants and coming into
contact with them.
(06:58):
Now a really great tip is ifyou see leaves of three, let let
it be.
But I'm going to be honest withyou I, when I'm going out for a
run, I'm not paying attentionto if it's got three leaves, 48
leaves, 622 leaves, I have noidea.
So you are going to want to tryto again.
Having those socks and yourpants or your running leggings
(07:22):
tucked into those higher socksare going to likely help to
minimize any of those issuesthat you would have with poison
ivy, poison oak, anything thathas that word poison.
That's a plant nearby that isgoing to cause you all sorts of
issues with itchiness and all ofthat jazz.
But again, if you're exposed,if you do manage to come in
contact with it, you're going toimmediately want to wash that
(07:45):
area, if you can with dish soap,and then utilize chamomile
lotion, cold compresses, evenoatmeal baths, can really help
to reduce the itching andirritation that comes along with
it, shielding ourselves fromsunburn.
(08:10):
It is pretty much a marker ofrunners to kind of have a little
bit of extra pride where wehave our GPS watch.
Suntan, those suntan lines, ofcourse.
However, we do know thatsuntans and sunburns can come
with their own host of issues.
So running under intense summersun really does demand careful
sunscreen application.
So using a broad spectrumsunscreen, spf 30 or higher, and
(08:33):
reapplying hourly.
So make sure to tuck it intoyour running hydration vest or
your running belt.
And think of products likeThinkSport Blue Lizard, unicorn
Goop these all work wonders.
Like ThinkSport Blue Lizard,unicorn Goop these all work
wonders.
Protect your head and eyes withmaybe even ice runner cooling
hats.
Those are super groovy whereyou can basically put packs of
ice inside of them to keep younice and cool.
(08:54):
But also helps to shield yourskin and your face from any of
that.
Additional harmful rays You'regonna wanna protect your eyes
with those UV protected glasses.
Additional harmful rays You'regoing to want to protect your
eyes with those UV protectedglasses.
So, again, gooder or whatevercalls to your heart, as long as
it's protecting your eyeballs asmuch as possible.
(09:14):
And if you cannot avoid asunburn and I'm curious, I think
everybody has that one a yearwhere they kind of have a little
bit, they didn't reapply.
So if it happens, you're goingto want to soothe that sunburned
skin with aloe vera gel Again,those oatmeal based lotions, and
ibuprofen for inflammationrelief, because it does get
(09:37):
inflamed, it does hurt and itcan make things really
uncomfortable for bedtime.
Hopefully you haven't had anykind of sunburns like that in a
very long time, my friend, butin case of these are all things
that are good to know and haveon hand.
Now I have already alluded toit.
Right, we're talking about thedog days of summer for a
specific reason.
So we know there are summerheat.
(09:58):
It feels relentless, especiallyeverywhere right now, my friend
, like just realistically,especially everywhere right now,
my friend, like justrealistically.
While I'm in Florida, I canhonestly say that it is hot in
so many different places and Iknow that we've seen some
incredible heat waves as far upas New England, the Pacific
Northwest, I mean.
Everyone has gotten their ownfair dose and share of all of
(10:21):
these incredibly hot, hightemperatures and humidity.
So it doesn't really matterwhere you're located.
It's.
What matters is to really stayvigilant and to pay attention to
the heat, the dew point andkeeping yourself as safe as
possible during that hot weather.
First and foremost, some of thethings to take into
(10:42):
consideration is scheduling yourruns maybe earlier in the day
or later at night.
Now I find that earlier in theday definitely means that it's
going to be a slightly higherdew point, a bit more humidity,
so you're going to have to kindof weigh and counterweight what
works for you.
I prefer late evenings.
It seems like the dew point'susually a little bit lower,
while it still may be a littlebit hotter.
In terms of the actualtemperature, I feel like I can
(11:05):
deal with the heat much easierthan I can deal with humidity
personally.
So a lot of this is getting toknow what is best for you and
your body.
But what you do want todefinitely play into is, or have
on hand is, moisture wickinggear.
I'm a huge fan of CVG shorts.
I love their pockets.
You know I've mentioned thembefore.
Now, if you followed me alongon my journey last year, last
(11:25):
summer during training cycle, Iwas looking for my ride or die
running skirt, because I loverunning skirts and wear them
frequently in fall and winterhere in Florida.
Not quite so easy to pull themoff in summer because they have
that extra fabric.
Well, while I fell in love withAthleta's Ace Skorts, I did
personally find it was still toomuch fabric for how much I
sweat and I felt a littleweighed down by it.
(11:47):
So it depends on you and howmuch you sweat during your
summer runs.
But they are super comfortable.
I love their pockets and theyadd a little bounce and a flare.
I'm always going to love themand I do still wear them
frequently when I'm running inother parts of the world.
But you're going to want tohydrate, hydrate, hydrate,
hydrate, hydrate before your run, during your run, after your
(12:10):
run, and get in thoseelectrolytes, my friends.
So, whether it's Noon orElement, tea or Element, however
you prefer to say it or salttabs, whatever it is that works
for you, or maybe even coconutwater smoothies.
And I will tell you, thosecoconut water-based smoothies
for me in summer are a staple,and the reason why is because
generally, you may find thatafter going for a run in the
(12:33):
summer heat, you may have alittle bit of nausea, your
appetite is suppressed and itcan make it a little tougher to
get in that post-run nutritionthat is incredibly important.
So that's where I turn to thatcoconut water-based smoothie.
Because it makes it a littlebit lighter than almond milk.
You can still throw in tons offruit, protein powder, spinach,
whatever it takes, but it's justas really refreshing.
(12:55):
You're going to want to monitoryourself for heat exhaustion
symptoms, so watch for nausea,dizziness and chills.
Stop immediately to cool downif any of those appear.
If, by any reason, you quitsweating, danger, danger will
Robinson, please, please, please, seek immediate help, because
that is definitely a sign thatyou are getting into heat stroke
(13:18):
territory.
Now again, as I mentioned, hotweather can suppress your
appetite and cause a bit of justnot feeling your best.
I personally combat this withcandied ginger or ginger ale
Again, making those coconutwater based smoothies for my
post run.
I also am a huge fan and nowwe've seen Strava has this
entire like viral content ofpeople stopping at convenience
(13:42):
stores mid run and they're allsticking their phones and their
head in the coolers.
But yeah, that's a great way ofbreaking up your runs, getting
a little bit of just cool air,getting in a really cold
beverage always is great mid-run.
However, I also love packing acooler in my car If I'm going to
go out for a long run, and Iknow that I will like to break
(14:04):
up my long run into kind ofquarters, so I'll run away from
my car for a quarter of it.
Come back to my car, use thatas kind of a halfway point and
that's generally where, in mycooler, I'll have some cold
beverages, cold water, myelectrolytes, I'll have
watermelon or orange slices,watermelon or orange slices, any
(14:26):
of those things.
I can't tell you how many timesin my run when I am just
totally over it, the one thingthat is keeping me going is
knowing that I'm running towardsa nice cold cooler full of
delicious watermelon and any ofthose that can be just
additionally hydrating.
Also, those orange slices havea great amount of sugar boost If
it settles well in your stomach.
Some people are sensitive withcitric acid.
So, again, knowing what worksbest for you.
(14:47):
This particular year I amutilizing Huma chia-based gels
for my fueling, more so than Ihave in years past.
So again, knowing that you mayhave a little bit of palate
fatigue, or what you use duringa different time of year may not
work as well during summer,when it gets a bit more intense
with the heat, which brings usto the most important aspect.
(15:12):
I mean, all of these tips areimportant.
All of these things are mine.
You need to be mindful as westart to get towards the back
half of our summer, butadjusting your pace slow and
steady wins the summer running.
So many folks just quit runningbecause it's so hot in summer
or they aren't consistent withtheir training because it's just
so hot, they're so miserable.
What you want to do is justlean into summer.
(15:35):
Heat is naturally going to slowdown your running pace.
That is perfectly okay.
Expect to see your typical pacedrop by 30, 60, 90, even two to
three minutes per mile duringextreme heat, Truly knowing that
this is something that's goingto happen, just leaning into it
being okay, practicing patience,managing this comfortably.
(15:59):
I want you to consider if youhave not already using run-walk
strategies.
If you're already utilizingrun-walk strategies, this is the
time to consider using a morepulled back strategy.
So if you're usually running60-30s, this might be a great
time to introduce 30-30s.
Or if you're running straightthrough, this is a great time to
(16:20):
really introduce run-walkstrategies to keep you going,
keep your heart rate in thatzone too, or keep it nice and
light, so you're not overtaxingyour body, your system and
finding yourself exhausted fromevery single run.
I also find again going back tothose aid stations that I set up
for myself with my car when Igo on my long runs finding ways
(16:40):
to break up your run withhydration breaks or stopping in
at that convenience store.
If you wanna use that StravaViral TikTok Instagram reel, go
for it, but whatever it doeswhatever you need to to kind of
break it up, allow yourself tohydrate, recover, rest up a
little bit, get back out.
There Always a fantastic way ofapproaching it, including even
(17:00):
potentially breaking up yourlong runs into two separate runs
.
If you want more information onthat, feel free to let me know.
Shoot me a message.
I'm curious if you guys want todiscuss what it looks like to
break up your long runs into two, maybe even three runs to get
in your mileage when you'retraining for fall races, and how
that may impact your goal race.
Okay, let's keep this going,though, because right here and
(17:22):
now we're talking all aboutsummer.
Okay, let's keep this going,though, because right here and
now, we're talking all aboutsummer, and that's surviving
summer storms and lightning.
Again.
As a Florida gal, you know thatwe have our fair share of
tropical storms and hurricanes.
We are, I think, number one inhurricanes.
We are number one in lightning.
We're, you know, florida man,florida woman.
(17:44):
We're in headlines for a reason, however everywhere is getting
a lot of rain nowadays, and itis something to really learn how
to manage it well days, and itis something to really learn how
to manage it well Now.
For myself, I did have atraining season where we had a
Florida tropical storm that camein and it kind of just sat and
hovered over us for an entireweek.
(18:05):
I was training for, I believe,maybe Berlin.
At that time I didn't havetreadable access and it was
incredibly frustrating.
So I learned how to time outand run cautiously for my
shorter runs in between some ofthose squalls and, of course,
learned how to plan out my routeso I could find shelter with
(18:25):
neighboring porches and on someother runs that I've gotten
caught in some downpours.
I've even improvised somewaterproof protection for all of
my electronics by using doggybags.
You know the ones I'm talkingabout right.
So luckily, in my neighborhoodthey have some really great
cleanup after your pet kind ofstations, so I've had to grab
one or two of those to safelyput my phone and my electronics
(18:48):
into.
But rain, wearing visors toprotect your eyes from rain is
fantastic.
Waterproof pouches or ponchosare great, maybe even running if
you know that your area isprone to some quick rainy
weather out of nowhere, maybeeven running with spare socks
and shoes in your car.
(19:10):
Likely You're not going to berunning with actually spare
shoes.
But that does lead me to thenext conversation, which is if
you're a sweaty runner like me,set up in your aid station, run
near your house, be prepared tomake yourself comfortable on
those runs, on those runs whereyou're either sweaty or you're
soaked from a rainstorm, and beable to change out your gear
(19:30):
quickly because your runningshoes are so elemental, your
socks are so important inpreventing blisters.
You really want to change intodry socks and dry shoes.
Even if you change nothing else.
That is going to be a priorityfor you, my friend.
That is going to help us withthe next thing on the list
preventing chafing and blisters.
(19:51):
Humidity can cause so muchsweating and that can cause so
many painful taping and blisters, so you're going to want to
apply anti-chafe products.
My fave is mega babe, thighrescue, or you can use body
glide vaseline.
There's so many differentproducts out there.
I'm just going to go withsomething that calls it mega
(20:12):
babe because it puts a littlebit of a smell on my face.
But find what works for you.
Now for your feet, I'm going tohighly go with Charlotte's
suggestion.
She suggested Desitin orAquaphor to soothe and protect
any of those really hot spotsthat you may have on your feet.
(20:34):
Okay, we've already alluded tothe fact that it's been rainier
this summer, so heavy summerrains mean muddy, slippery
trails or even slippery bigpuddles in your neighborhood.
So you're going to reduce yourstride length, which you should
be doing anyway.
You're going to want to slowyour pace.
You may even need to pull intoa walk.
(20:54):
You're going to want to choose,choose shoes that have
excellent traction.
So, while you may be tempted towear your old, old, old pair of
shoes because you don't want toget them muddy, if they don't
have great traction, they're notgoing to keep you safe.
So please do keep that in mind.
And one of the things that Ilove, love, love, is having my
(21:15):
car seat towel protector.
Big shout out to Sprintz.
I love those.
They're so fantastic.
They just because I am sosweaty or because I've got an
incandescent rainstorm.
It's great to be able to havethat to protect my seat and keep
me going after I'm done with myrun.
So look into those if you don'thave them already, which brings
(21:37):
us to the next conversationlaundry.
If you've listened to me before, you know it's all about that
laundry during summer.
So sweaty summer gear is goingto require extra care.
You're going to want todeodorize your gear using like I
personally use for my shoescedar bags to keep those nice
and dry and trying to reduce theamount of funkiness that
(21:59):
happens with them.
You maybe, if you get yourshoes wet, may want to use
newspaper or really looking intospecialized detergents like hex
or wind sports detergent tosoak your sweaty gear into.
And then again, going back tokeeping your feet nice and
healthy and safe, rotatingmultiple pairs of running shoes
(22:20):
at least two, in case they doget super sweaty or super wet
from a rainstorm.
Again, that's going to be superimportant during your summer
training, during those dog daysof summer.
Now we've gone over quite a fewthings, but shout out to
Brittany, I feel like this isall about.
Like you guys, I crowdsource.
(22:40):
This episode is what it comesdown to.
Brittany Bergholm againfantastic athlete and part of
the community mentioned.
Hey, have you done a podcast onwhat to do about wildlife?
Because I have been doing sometraining and some trail running
and have been encountering a bitmore wildlife recently and
(23:02):
mentioning it to theExtraordinary League, the
training group, and well, let'sjust talk a little bit about
that, right?
Because be it, snakes, they'reon again.
There's more snake bites thanever before right now this
summer We've seen there's beenmore black bear activity
everywhere in the southeast andit's really important, even if
(23:24):
it's just having maybe not sofriendly dog, to really be
prepared.
Now, recently on a trail run Idid have an encounter with a
curious bear.
But I have to be honest, I hada trail angel who alerted me to
said bear and I had beenwatching all of the tips and
(23:48):
advice as to how to deal with anencounter.
Now, the bear is very used topeople, specifically the black
bear, so I knew that I had tojust stay calm, not run away
from it, not turn my back, andto just be firm in my voice and
expressing that I didn't want itto come closer Again.
(24:13):
It was really great comingacross this person on the trail
who stuck with me for the restof that adventure.
It was again just reallyheartening to see how great and
fabulous people can be.
But a couple of things to do tokeep ourselves safe and one of
the things that I have startedto do since then.
This is where I'm going tosuggest if you're on a trail,
(24:34):
either you're wearing bear bellsto make sure that you're making
noise, you're not scaring them.
That's where a lot of issuescome into play.
You don't want to scare thewildlife by approaching them
stealthily I really don'tapproach anything stealthily, so
that's not an issue but I amswitching personally from my
shocks to my Noxgear speaker toplay an audio book when I'm
(24:58):
running on the trails.
While I don't want to interruptanyone's experience in nature,
it's at the same decibel as ifyou were walking or running or
hiking with somebody, so it's alittle bit of just allowing for
the wildlife to hear you beforethey see you, so that you don't
scare them.
However, a couple of differentthings that can come into mind
(25:20):
Again.
You may want to run with pepperspray or bear spray, depending
on what's near you.
You may want to also keep inmind if you've got certain dogs
in your neighborhood that arenot the nicest, you may need to
plan your route accordingly.
This is also a greatopportunity to run with others
(25:41):
so that you are a bit safer.
There is safety in numbers,especially out on the trails,
but you want to just be preparedis the name of the game.
So again, carry some spray,make noise to avoid starting the
wildlife.
So again, carry some spray,make noise to avoid starting the
wildlife.
Try not to run trails or thosetype of areas at dawn or dusk.
(26:02):
So if you are trying to avoidthe heat and you're heading to
the trails, you need to makethat more middle of the day.
If you're running on the roadsand you're avoiding the heat,
that's where you're going towant to do maybe your dawn or
dusk type of running.
Again, if you do encounterwildlife, back away slowly,
remain calm and avoid direct eyecontact I don't know or maybe
just sparkle them with yourincredible personality.
(26:25):
Does that work?
Well, if you do have anelectric personality, I'm sure
that does help you with wildlife.
However, we don't want you tohave an electrifying personality
because of lightning strikes.
So while I mentioned that youmay get run, you may run in some
downpours.
Please be mindful of theweather in your area and if you
are having lightning or anythingof that sort, if the conditions
(26:48):
are dangerous, it might be agreat time to get a gym
membership.
Head inside to that treadmill or, at the very least try to plan
your run so that it's not inthose really intense lightning
storms, and consider again thatthis is all about keeping
yourself healthy, happy and safe, so that you can have as much
(27:12):
comfort during your summerrunning and the dog days of
summer as possible.
I will say, though, that one ofthe best ways of keeping
yourself motivated and inspiredand coming back for your run is
keeping yourself safe, makingyourself as comfortable as
possible, including yourpost-run comfort.
So keep spare clothes, keepthose towels, keep those shoes,
keep those seat protectors, butalso make your running fun.
(27:33):
This time of year, this is agreat time to maybe run to your
favorite ice cream shop or stopat your favorite coffee store
and get iced frappuccino.
Whatever it takes to kind ofget you out there running.
Keeping you cool, keeping youexcited to keep coming back is
really the most important of all.
Now, the Ultimate Dog Days ofSummer Running Survival Guide is
(27:55):
officially coming to a close.
However, I want to remind youto be prepared, stay positive.
You can handle everything thatsummer throws your way.
Stay safe, stay hydrated, keepyour spirits high and, if you
love today's tips, don't forgetto subscribe, rate and share
your favorite summer runningstories with me.
I really want to hear them.
(28:16):
Need personalized runningadvice?
Well, you know where to find me.
I'm just a text or message away.
Until next time, keep runningstrong, stay sparkly
electrifying but not electrifiedand enjoy every single stride.
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Football’s funniest family duo — Jason Kelce of the Philadelphia Eagles and Travis Kelce of the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about the weekly slate of games and share their INSIDE perspectives on trending NFL news and sports headlines. They also endlessly rag on each other as brothers do, chat the latest in pop culture and welcome some very popular and well-known friends to chat with them. Check out new episodes every Wednesday. Follow New Heights on the Wondery App, YouTube or wherever you get your podcasts. You can listen to new episodes early and ad-free, and get exclusive content on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. And join our new membership for a unique fan experience by going to the New Heights YouTube channel now!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!