January 22, 2025 • 16 mins
Hey Running Friends!
Running your first race isn’t just about the finish line; it’s about celebrating the journey that brought you there. We discuss essential tips on training with a focus on consistency, recovery, and the unique excitement of crossing the finish line for the first time.
Resources from the Episode:
The Wrinkled Runner Website:
Racing for the Finish: Embracing the Journey Over the Clock
Beginning Running: Building Up to a 30 Minute Run
The Road to Improvement: How Consistency Yields Results
Doing Too Much, Too Soon as a Runner
The Wrinkled Runner YouTube Channel:
RRCA Start to Run Program
Consistency is One of the Best Ways to Get Better at Running
The Wrinkled Runner Podcast:
Introduction to the RRCA Start to Run Program
Running Consistently
Doing Too Much, Too Soon
Race Checklist Booklet- Download this booklet from The Wrinkled Runner website for a complete breakdown of what you need to do the day before and the day of a race. Use code wrun25 in the password section
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everyone, welcome to today's episode of the
Wrinkled Runner.
Today we're going to talk aboutrunning your first race, when
your only goal is to finish.
So, as a coach, this is one ofthe most exciting things that I
get to do is guide someone totheir first ever race and if I
can be there, if it's somebodyI'm coaching in Buffalo, then
(00:22):
try to be there.
If it's someone virtual, thenI'm always just following along.
You know, I hook up with their,their race bib, and I can see
their progress in a lot of races, some I only know about after
it's done, just because the racemight be smaller or whatever.
But it is so exciting to me tobe able to celebrate the
(00:45):
achievement that is running andcompleting a first race.
Now, if you're a beginner, ormaybe you've just signed up for
your first 5K, 10k half marathon, if you've been running for a
while and you're not worriedabout time which, by the way, I
always recommend for a firstrace which, by the way, I always
(01:07):
recommend for a first race andyou just want to cross the
finish line, then we're gonnatalk about how to get there.
So I'll be sharing some tips onhow to train and what to expect
and also encourage you to justenjoy the experience, because
you're you know a first race ora first distance is something
you're never gonna do.
Do again when you finish thatif you get the racing bug and
you want to keep going andrunning more races, that first
(01:32):
race is going to give you a goal.
If you then want to startrunning for time, First things
first always start where you are.
You're not going to compareyourself to anybody else, and if
you haven't been running for awhile but you used to run,
you're also not going to compareyourself to what you were,
(01:55):
however, many years ago when youused to run.
You're going to start where youare.
Your training is going to bebuilt gradually, and that is the
best way to get to the distancethat you're going to go to is
to build it up gradually, andfor many beginners, a run-walk
program is a fantastic way toease into running without
(02:18):
feeling overwhelmed.
You can start with shortintervals of running mixed with
walking, and then, over time,you're going to build your
endurance, naturally, and somepeople stay with run walk
forever, while other people liketo keep adding more and more
running in until they're able torun an entire distance.
(02:39):
So the key is to be patientwith yourself and trust that
process.
So if you want a guidedrun-walk program, I'll link you
to the first episode of a seriesthat I did a few years ago
where I took the RRCA run-walkprogram for beginner runners and
then I ran kind of with you, soto speak, and I talk about a
(03:04):
lot of different things withrunning that beginning runners
should know while on that run,and I also in there then tell
you when to walk, when to run.
It starts off the top of myhead, I want to say it starts
with a one minute run, fourminute walk, I believe, and then
(03:25):
each week that builds up sothat you're running more and
then by the end of 10 weeksyou're running the whole thing.
A lot of people will get to a5K at that point after the 10
weeks, and so for some peoplefinishing that training, they'll
then sign up for a race and beable to run the 5K.
(03:47):
So another aspect of yourtraining, if you're going to be
running for a first race, is toprioritize consistency over
speed.
So your goal is to just finish.
So you don't need to bestressing about pace, don't need
to be stressing about pace,showing up consistently, even if
(04:07):
it's just a couple of shortruns a week, is going to be much
better for you and yourmotivation and your training in
general than trying to focus onany kind of speed.
Especially when you're goingfor a first race training, you
know when you're.
When you're running for time,some of those runs are going to
be harder runs and sometimesthey're not so much fun.
(04:29):
So when you first start out, ifyou're just going easy and
staying consistent, that isgoing to get you to the distance
and help you not bang up yourbody so much and kind of you,
you'll enjoy it more isbasically what I'm trying to say
(04:50):
.
Aiming for three days a week isa solid plan mix of the easy
runs.
You can also take days thatyou're not running, go for walks
.
That'll give you more time onfeet and if you can start to
learn consistency now in yourrunning, that is going to do you
well for the rest of yourrunning journey, hopefully for
(05:13):
the rest of your life.
One of the biggest mistakesrunners make is pushing too hard
too soon after they begin arunning program.
We all know how it is it'sJanuary, it's like what the
third, fourth week of January.
So if you guys made anyresolutions, how many of you are
still sticking with it?
I don't do that because I knowI'm not going to stick with it.
(05:35):
A lot of times we go reallygung-ho in the new year with a
new project or with somethinglike running and we try to throw
everything at it really, reallyquickly running and we try to
throw everything at it really,really quickly and for a runner
that is a recipe for injury andalso kind of burning out really
fast, because if you're tryingto do too much then it's not
(06:01):
going to be successful.
You know, if you decide, well,I'm going to start running
tomorrow and I'm going to startrunning right away.
Three miles, start thattomorrow and do that four times
a week, you're going to beinjured and you're going to be
burned out really, really fast.
So listen to your body.
If you're feeling overly tired,you can take an extra rest day.
If you're feeling like you'rerunning is continually staying
(06:25):
hard, look at your consistency,because sometimes a run feels
hard because we ran once lastweek, maybe twice the week
before this week.
It's been six days since ourlast run and if our consistency
is off, a lot of times, thoseruns are feeling hard still.
So stay consistent.
(06:47):
But also, if you do need a restday, take that rest day.
Rest and recovery is just asimportant.
It's just it's part of trainingand you need to recover in
order to get better as well.
So it's kind of like this dancethat we do when we first start
running, where we're trying toget to know our bodies whether
(07:07):
we need a rest day or whetherour consistency is just off, and
so all the runs feel hardbecause we're not allowing our
bodies to build on the last run.
So if you're feeling niggles,if you're feeling pain, if
you're feeling you got to take anap every afternoon, you
probably need a recovery day inthere.
So make sure you are takingthose also.
(07:30):
Add stretching into your routine.
Foam rolling, even yoga on youroff days can help keep your
muscles happy.
So building confidence beforerace day is a big deal.
When it's your first race,because you've never done it
before you, you don't know whatto expect, and slowly getting up
to the race distance can be away to build your confidence for
(07:52):
that.
So now, so a lot of thesetrainings when you first start
to run are training you for a 5k, so a lot of them, you will get
to that 5k before you do therace distance.
And if you're running a 5k or a10k, you do the race distance.
And if you're running a 5k or a10k, running that at least once
before the race can help you toyou know, know that you can do
(08:13):
the distance, even if you'redoing it with walk breaks, you
know, at a really slow pace,since the goal is comfort and
not speed.
5k, even a 10k, maybe you'renot going to really break your
body down as much as if you'regoing for a time goal where
you're doing some long runs andyou're doing some speed work,
things more intense.
But a lot of first-time racersactually don't want to cover the
(08:37):
distance in training becausethey want that finish line to be
the longest race or the longestrun that they've done, just for
the accomplishment of it all.
And also for any races that arelonger than a 5 or 10k, like a
half marathon, say, or longer,running that distance before the
race can needlessly break downyour body.
(08:58):
If I'm running a half marathonand every few weeks I'm running
13 miles and it's the first timeI've done it you can break your
body down if you'reconsistently doing that.
So a lot of programs for halfmarathons and you know,
especially for marathons tooonly take you so far.
A lot of the distances I'veseen for half marathons is like
(09:23):
11 miles.
Depending on the person, I'lltake my athletes maybe to 12
miles.
20 miles is a big race distancefor the long run in the
marathon.
I had a plan once that had medo 22 miles before the marathon.
That just helps keep your bodyfrom getting injured and broken
(09:44):
down before the race.
Because we want to be healthyand we want to get to the race
doing well right.
We don't want to be in a lot ofpain or hobbling along because
we've run too many times thedistance.
Now, that being said, you dowant to get close to what the
race is going to cover.
So if you're going to run a 5k,for example, as your first race
(10:04):
, you're going to want to get to.
You're gonna run a 5K, forexample, as your first race.
You're gonna wanna get to atleast 2.5 miles in your training
.
You know, if you're onlyrunning a mile and then you have
a 5K race, you're probably notgoing to do very well having to
cover another 2.1 miles.
So you're gonna get close tothe distance even if you don't
(10:26):
go over, even if you're justrunning to finish.
Fueling and hydration will playa role in your energy levels and
your overall enjoyment.
So make sure you're stayinghydrated throughout your
training.
Drink water before your runs,take water with you if it's like
a really hot day or if yourtraining is taking you like over
(10:48):
an hour.
For shorter races, like a 5Kfor example, you're not going to
need extra fuel as far as likegels go or snacks.
But for longer distances, youare going to need to experiment
with energy gels or real food,depending on what you like.
I hate energy gels, so I relyon quote unquote real food to
(11:09):
get me through marathons andhalf marathons.
That's an experiment.
When you are racing or doinglonger runs, these are
experiments that you're kind ofputting yourself through to find
out what's going to be optimalfor you on race day.
Just because someone else cando an energy gel, you might find
(11:32):
you don't like that.
So if you're training for ahalf marathon or a marathon,
then the fueling is a big partof that, and don't let anyone
tell you that you don't need tobe fueling for these races,
because you definitely do.
Now remember, for race daythere's a golden rule and you
may have heard it nothing new onrace day.
(11:54):
You got to stick to what hasworked for you in training.
All the clothing, shoes, hats,fueling all of that should have
been already done through yourtraining.
So don't get a brand new pairof sneakers the day before a
race.
Don't even wear a brand newpair of socks.
(12:15):
I cannot tell you how manytimes in like a training run
I'll obviously got to wear newstuff.
Sometime I'll find out thatthis pair of socks doesn't work
because it hits my ankle in thewrong place and so my shoe is
rubbing against there andcausing a hots spot, or ah.
You know, I thought this pairof shoes was great in the
(12:36):
running store, but it's a newbrand or it's a new iteration of
a shoe that I've always wornand it's not going to work for
me anymore.
So those kinds of things arethings that you're going to find
out through your training.
You do not want to be findingout on race day.
So to set up for success on yourrace day, you need to do some
(12:57):
things the night before.
So lay out everything that youneed all your gear, your race
bib.
If you have it for a lot ofraces, you'll go the day before
to get that.
Anything else that's going toavoid last minute stress.
If you're going to be carryingsnacks, if you're going to be
carrying a water bottle, ifyou're going to need pins to pin
(13:17):
your bib onto your clothing,make sure you check the weather
so you know what you should bewearing.
You don't want to show up inlong pants if it's going to be
75 degrees out, all those kindsof things.
Figure that out the day before,lay it all out, and that way
you're not running aroundlooking for things the morning
of the race.
I did create a booklet a fewyears ago for marathon runners
(13:42):
on how to prepare for race day,but a lot of that information in
there pertains to any racedistance really.
So I'll put a link there in theshow notes so that you can
download that if you'd like.
On race morning, aim to arriveearly.
Race day is a lot of fun to bethere and experience the
(14:03):
atmosphere.
You can do a light warm-up, alittle light jog to shake off
the nerves and to just get yourlegs warmed up and ready.
And when you take off, whenthat gun goes off, start slow.
It is easy to get too caught upin the excitement and start out
way too fast, and then thatdistance just seems like it's
(14:24):
going to take forever.
So pacing yourself early willhelp you to finish strong.
When you start out at a goodpace that isn't going to tire
you out by the end of that race.
And finally and mostimportantly, especially in these
races where it's our first raceand we don't have a time goal,
(14:44):
enjoy the experience.
The first race is alwayssomething special, no matter how
long it takes, and crossingthat finish line is an
achievement to be proud of.
Get that medal, hang it up inyour house, get the t-shirt if
that's what they have, wear itproudly.
It's very exciting to completeyour first race and you might
(15:05):
get the racing bug and beforeyou know it, you're signed up
for all kinds of them.
So make sure you're taking inthe crowds, the excitement and
just the joy of running anddoing something for yourself
that you can be proud of.
Finishing is winning and if youhaven't signed up for your
first race yet, start doing alittle bit of research and put
(15:29):
one on the calendar.
That is the best way to stayinto the running, and staying
consistent is just by signing upfor a race that now.
It's something to train for.
Hey everyone, welcome to today's episode of the
Wrinkled Runner.
Today we're going to talk aboutrunning your first race, when
your only goal is to finish.
So, as a coach, this is one ofthe most exciting things that I
get to do is guide someone totheir first ever race and if I
can be there, if it's somebodyI'm coaching in Buffalo, then
(00:22):
try to be there.
If it's someone virtual, thenI'm always just following along.
You know, I hook up with their,their race bib, and I can see
their progress in a lot of races, some I only know about after
it's done, just because the racemight be smaller or whatever.
But it is so exciting to me tobe able to celebrate the
(00:45):
achievement that is running andcompleting a first race.
Now, if you're a beginner, ormaybe you've just signed up for
your first 5K, 10k half marathon, if you've been running for a
while and you're not worriedabout time which, by the way, I
always recommend for a firstrace which, by the way, I always
(01:07):
recommend for a first race andyou just want to cross the
finish line, then we're gonnatalk about how to get there.
So I'll be sharing some tips onhow to train and what to expect
and also encourage you to justenjoy the experience, because
you're you know a first race ora first distance is something
you're never gonna do.
Do again when you finish thatif you get the racing bug and
you want to keep going andrunning more races, that first
(01:32):
race is going to give you a goal.
If you then want to startrunning for time, First things
first always start where you are.
You're not going to compareyourself to anybody else, and if
you haven't been running for awhile but you used to run,
you're also not going to compareyourself to what you were,
(01:55):
however, many years ago when youused to run.
You're going to start where youare.
Your training is going to bebuilt gradually, and that is the
best way to get to the distancethat you're going to go to is
to build it up gradually, andfor many beginners, a run-walk
program is a fantastic way toease into running without
(02:18):
feeling overwhelmed.
You can start with shortintervals of running mixed with
walking, and then, over time,you're going to build your
endurance, naturally, and somepeople stay with run walk
forever, while other people liketo keep adding more and more
running in until they're able torun an entire distance.
(02:39):
So the key is to be patientwith yourself and trust that
process.
So if you want a guidedrun-walk program, I'll link you
to the first episode of a seriesthat I did a few years ago
where I took the RRCA run-walkprogram for beginner runners and
then I ran kind of with you, soto speak, and I talk about a
(03:04):
lot of different things withrunning that beginning runners
should know while on that run,and I also in there then tell
you when to walk, when to run.
It starts off the top of myhead, I want to say it starts
with a one minute run, fourminute walk, I believe, and then
(03:25):
each week that builds up sothat you're running more and
then by the end of 10 weeksyou're running the whole thing.
A lot of people will get to a5K at that point after the 10
weeks, and so for some peoplefinishing that training, they'll
then sign up for a race and beable to run the 5K.
(03:47):
So another aspect of yourtraining, if you're going to be
running for a first race, is toprioritize consistency over
speed.
So your goal is to just finish.
So you don't need to bestressing about pace, don't need
to be stressing about pace,showing up consistently, even if
(04:07):
it's just a couple of shortruns a week, is going to be much
better for you and yourmotivation and your training in
general than trying to focus onany kind of speed.
Especially when you're goingfor a first race training, you
know when you're.
When you're running for time,some of those runs are going to
be harder runs and sometimesthey're not so much fun.
(04:29):
So when you first start out, ifyou're just going easy and
staying consistent, that isgoing to get you to the distance
and help you not bang up yourbody so much and kind of you,
you'll enjoy it more isbasically what I'm trying to say
(04:50):
.
Aiming for three days a week isa solid plan mix of the easy
runs.
You can also take days thatyou're not running, go for walks
.
That'll give you more time onfeet and if you can start to
learn consistency now in yourrunning, that is going to do you
well for the rest of yourrunning journey, hopefully for
(05:13):
the rest of your life.
One of the biggest mistakesrunners make is pushing too hard
too soon after they begin arunning program.
We all know how it is it'sJanuary, it's like what the
third, fourth week of January.
So if you guys made anyresolutions, how many of you are
still sticking with it?
I don't do that because I knowI'm not going to stick with it.
(05:35):
A lot of times we go reallygung-ho in the new year with a
new project or with somethinglike running and we try to throw
everything at it really, reallyquickly running and we try to
throw everything at it really,really quickly and for a runner
that is a recipe for injury andalso kind of burning out really
fast, because if you're tryingto do too much then it's not
(06:01):
going to be successful.
You know, if you decide, well,I'm going to start running
tomorrow and I'm going to startrunning right away.
Three miles, start thattomorrow and do that four times
a week, you're going to beinjured and you're going to be
burned out really, really fast.
So listen to your body.
If you're feeling overly tired,you can take an extra rest day.
If you're feeling like you'rerunning is continually staying
(06:25):
hard, look at your consistency,because sometimes a run feels
hard because we ran once lastweek, maybe twice the week
before this week.
It's been six days since ourlast run and if our consistency
is off, a lot of times, thoseruns are feeling hard still.
So stay consistent.
(06:47):
But also, if you do need a restday, take that rest day.
Rest and recovery is just asimportant.
It's just it's part of trainingand you need to recover in
order to get better as well.
So it's kind of like this dancethat we do when we first start
running, where we're trying toget to know our bodies whether
(07:07):
we need a rest day or whetherour consistency is just off, and
so all the runs feel hardbecause we're not allowing our
bodies to build on the last run.
So if you're feeling niggles,if you're feeling pain, if
you're feeling you got to take anap every afternoon, you
probably need a recovery day inthere.
So make sure you are takingthose also.
(07:30):
Add stretching into your routine.
Foam rolling, even yoga on youroff days can help keep your
muscles happy.
So building confidence beforerace day is a big deal.
When it's your first race,because you've never done it
before you, you don't know whatto expect, and slowly getting up
to the race distance can be away to build your confidence for
(07:52):
that.
So now, so a lot of thesetrainings when you first start
to run are training you for a 5k, so a lot of them, you will get
to that 5k before you do therace distance.
And if you're running a 5k or a10k, you do the race distance.
And if you're running a 5k or a10k, running that at least once
before the race can help you toyou know, know that you can do
(08:13):
the distance, even if you'redoing it with walk breaks, you
know, at a really slow pace,since the goal is comfort and
not speed.
5k, even a 10k, maybe you'renot going to really break your
body down as much as if you'regoing for a time goal where
you're doing some long runs andyou're doing some speed work,
things more intense.
But a lot of first-time racersactually don't want to cover the
(08:37):
distance in training becausethey want that finish line to be
the longest race or the longestrun that they've done, just for
the accomplishment of it all.
And also for any races that arelonger than a 5 or 10k, like a
half marathon, say, or longer,running that distance before the
race can needlessly break downyour body.
(08:58):
If I'm running a half marathonand every few weeks I'm running
13 miles and it's the first timeI've done it you can break your
body down if you'reconsistently doing that.
So a lot of programs for halfmarathons and you know,
especially for marathons tooonly take you so far.
A lot of the distances I'veseen for half marathons is like
(09:23):
11 miles.
Depending on the person, I'lltake my athletes maybe to 12
miles.
20 miles is a big race distancefor the long run in the
marathon.
I had a plan once that had medo 22 miles before the marathon.
That just helps keep your bodyfrom getting injured and broken
(09:44):
down before the race.
Because we want to be healthyand we want to get to the race
doing well right.
We don't want to be in a lot ofpain or hobbling along because
we've run too many times thedistance.
Now, that being said, you dowant to get close to what the
race is going to cover.
So if you're going to run a 5k,for example, as your first race
(10:04):
, you're going to want to get to.
You're gonna run a 5K, forexample, as your first race.
You're gonna wanna get to atleast 2.5 miles in your training
.
You know, if you're onlyrunning a mile and then you have
a 5K race, you're probably notgoing to do very well having to
cover another 2.1 miles.
So you're gonna get close tothe distance even if you don't
(10:26):
go over, even if you're justrunning to finish.
Fueling and hydration will playa role in your energy levels and
your overall enjoyment.
So make sure you're stayinghydrated throughout your
training.
Drink water before your runs,take water with you if it's like
a really hot day or if yourtraining is taking you like over
(10:48):
an hour.
For shorter races, like a 5Kfor example, you're not going to
need extra fuel as far as likegels go or snacks.
But for longer distances, youare going to need to experiment
with energy gels or real food,depending on what you like.
I hate energy gels, so I relyon quote unquote real food to
(11:09):
get me through marathons andhalf marathons.
That's an experiment.
When you are racing or doinglonger runs, these are
experiments that you're kind ofputting yourself through to find
out what's going to be optimalfor you on race day.
Just because someone else cando an energy gel, you might find
(11:32):
you don't like that.
So if you're training for ahalf marathon or a marathon,
then the fueling is a big partof that, and don't let anyone
tell you that you don't need tobe fueling for these races,
because you definitely do.
Now remember, for race daythere's a golden rule and you
may have heard it nothing new onrace day.
(11:54):
You got to stick to what hasworked for you in training.
All the clothing, shoes, hats,fueling all of that should have
been already done through yourtraining.
So don't get a brand new pairof sneakers the day before a
race.
Don't even wear a brand newpair of socks.
(12:15):
I cannot tell you how manytimes in like a training run
I'll obviously got to wear newstuff.
Sometime I'll find out thatthis pair of socks doesn't work
because it hits my ankle in thewrong place and so my shoe is
rubbing against there andcausing a hots spot, or ah.
You know, I thought this pairof shoes was great in the
(12:36):
running store, but it's a newbrand or it's a new iteration of
a shoe that I've always wornand it's not going to work for
me anymore.
So those kinds of things arethings that you're going to find
out through your training.
You do not want to be findingout on race day.
So to set up for success on yourrace day, you need to do some
(12:57):
things the night before.
So lay out everything that youneed all your gear, your race
bib.
If you have it for a lot ofraces, you'll go the day before
to get that.
Anything else that's going toavoid last minute stress.
If you're going to be carryingsnacks, if you're going to be
carrying a water bottle, ifyou're going to need pins to pin
(13:17):
your bib onto your clothing,make sure you check the weather
so you know what you should bewearing.
You don't want to show up inlong pants if it's going to be
75 degrees out, all those kindsof things.
Figure that out the day before,lay it all out, and that way
you're not running aroundlooking for things the morning
of the race.
I did create a booklet a fewyears ago for marathon runners
(13:42):
on how to prepare for race day,but a lot of that information in
there pertains to any racedistance really.
So I'll put a link there in theshow notes so that you can
download that if you'd like.
On race morning, aim to arriveearly.
Race day is a lot of fun to bethere and experience the
(14:03):
atmosphere.
You can do a light warm-up, alittle light jog to shake off
the nerves and to just get yourlegs warmed up and ready.
And when you take off, whenthat gun goes off, start slow.
It is easy to get too caught upin the excitement and start out
way too fast, and then thatdistance just seems like it's
(14:24):
going to take forever.
So pacing yourself early willhelp you to finish strong.
When you start out at a goodpace that isn't going to tire
you out by the end of that race.
And finally and mostimportantly, especially in these
races where it's our first raceand we don't have a time goal,
(14:44):
enjoy the experience.
The first race is alwayssomething special, no matter how
long it takes, and crossingthat finish line is an
achievement to be proud of.
Get that medal, hang it up inyour house, get the t-shirt if
that's what they have, wear itproudly.
It's very exciting to completeyour first race and you might
(15:05):
get the racing bug and beforeyou know it, you're signed up
for all kinds of them.
So make sure you're taking inthe crowds, the excitement and
just the joy of running anddoing something for yourself
that you can be proud of.
Finishing is winning and if youhaven't signed up for your
first race yet, start doing alittle bit of research and put
(15:29):
one on the calendar.
That is the best way to stayinto the running, and staying
consistent is just by signing upfor a race that now.
It's something to train for.
Popular Podcasts
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
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Therapy Gecko
An unlicensed lizard psychologist travels the universe talking to strangers about absolutely nothing. TO CALL THE GECKO: follow me on https://www.twitch.tv/lyleforever to get a notification for when I am taking calls. I am usually live Mondays, Wednesdays, and Fridays but lately a lot of other times too. I am a gecko.