There's a powerful truth about running that rarely gets discussed: getting older doesn't mean getting slower – it means leveling up differently. As our bodies change, we unlock new capabilities that can make running even more rewarding in our 40s, 50s, 60s, and beyond.

Coach Christine, your "fairy run mother," breaks down exactly what changes with age (like that 1% VO2 max decline annually after 30) and what actually improves (hello, mental grit and endurance capacity!). She presents ten game-changing practices for older runners, from prioritizing strength training to hydrating smarter as our thirst response dulls. For female athletes navigating perimenopause and menopause, she offers specific strategies to work with hormonal fluctuations rather than fighting against them.

The episode features Dennise, a remarkable two-time cancer survivor returning to the Chicago Marathon twenty years after her first attempt. Her goal? Completing all six World Marathon Majors – a challenge she embraced after beating cancer twice.

"Why can't I have the six stars?" she asks, perfectly capturing the "why not" attitude that makes running in our later years so powerful. Dennise shares how her 83-year-old father still runs daily and how he inspired her journey, and she shares her creative fundraising effort of making marathon-themed gnomes for charity. Get yours here!

Whether you're already in your "wisdom runner" years or approaching them, this episode reframes aging as an opportunity rather than an obstacle. As Coach Christine reminds us, "You're not slowing down, you're evolving," and extraordinary has no expiration date. Ready to discover running's secret power that only comes with age? Your next breakthrough awaits.

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The TCS New York City Marathon stands as the crown jewel of marathon experiences, combining breathtaking urban scenery with unparalleled cultural immersion across all five boroughs. Coach Christine and travel expert Ashley of Mystical Dream Travel break down this iconic event from every angle - revealing why it's simultaneously the most coveted and logistically challenging marathon in the world.

From its humble beginnings in 1970 as a Central Park loop to today's massive five-borough celebration drawing over 2.5 million spectators, we explore what makes this race truly special. You'll discover the dramatic Verrazano Bridge start, the electric energy of Brooklyn that can make or break your race, and the notorious silence of the Queensborough Bridge that tests even the strongest mental game.

This comprehensive guide covers everything from strategic spectator locations to post-race recovery tips, including the "hidden ultra marathon" of getting around NYC on race day. We share insider secrets about securing your entry through various methods - from the challenging lottery system to charity fundraising, qualifying times, and even the virtual marathon option that guarantees next year's entry.

Whether you're dreaming of your first NYC Marathon or returning to conquer the five boroughs again, this episode delivers practical advice alongside inspiring stories from the race's rich history. Learn about iconic moments like Grete Waitz's nine victories and Shalane Flanagan's breakthrough American win that inspired a generation.

Ready to take on New York? Join our Stride Collective or Women of World Marathon Majors communities where we support each other's extraordinary journeys toward marathon success. Share your NYC Marathon dreams, questions, and experiences - we're here to cheer you every step of the way!

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Transitioning from winter's cozy layers to spring's sunny miles demands more than just switching your wardrobe—it requires understanding how your body adapts to rising temperatures. This comprehensive guide unpacks the science of heat acclimation, revealing how your body undergoes physiological changes that take 7-14 days to complete, from increasing plasma volume to developing more efficient sweating patterns.

For runners facing the classic spring dilemma—training through cold months only to race on unexpectedly hot days—we provide actionable strategies that could save your race. Rather than blindly pushing through heat, learn to pivot with grace: run by effort instead of pace, create tiered race goals, strategically use water stations for both hydration and cooling, and recognize the warning signs of heat-related illness before they become dangerous.

The spotlight then shifts to an insider's view of Run Disney's Springtime Surprise weekend through a delightful conversation with Ashley, a Run Disney veteran who completed a "perfect season" of Disney races, and her partner Cole, who's lacing up for his first-ever Disney race experience. Their dynamic reveals both the infectious enthusiasm of experienced runners and the nervous excitement of first-timers stepping up to a 10-miler.

Through personal stories, practical advice, and a healthy dose of pixie dust, this episode illuminates how running becomes magical when shared with those we love—whether that's tackling Disney parks together or supporting each other's fitness journeys. By the final mile marker, you'll be equipped with strategies to make your spring running both safer and more joyful.

Want to make Spring running your best season yet? Hit subscribe to continue receiving training tips that blend science with sparkle, and join our community where every stride can become extraordinary.

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Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

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