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#134 - Are you struggling to stay motivated with your running routine? The secret might not be a new training plan or fancy gear, but rather the power of community. In this episode, we sit down with Kayla and Jarrod Zwirko, founders of H2gO Run Club, to explore how running communities can transform your running journey and help you achieve goals you never thought possible.

From their transformation from non-runners to marathoners to building an inclusive running community that welcomes "all paces and faces," Kayla and Jarrod share valuable insights about the importance of connection, accountability, and support. This conversation highlights how finding your running community might be the most critical step in your running journey.

Topics Covered:

• How community accountability helps runners stay consistent and push beyond their perceived limitations
• The importance of avoiding comparison with other runners
• Building an inclusive running space that welcomes everyone from complete beginners to experienced marathoners
• How running communities provide both the initial inspiration to start and the ongoing motivation to continue

Today’s Guests

Kayla Zwirko

Kayla's running journey began in 2020, inspired by her husband, Jarrod. After an unexpected opportunity to run the 2022 Boston Marathon—she returned in 2023, cutting over an hour from her time. This ignited a passion that led to multiple marathons, a 50-mile ultramarathon, and a run coaching certification. Now, she coaches with NYRR, provides 1:1 coaching, emcees for the Hartford Marathon Foundation, and co-founded H2gO to inspire and connect runners.

Jarrod Zwirko

Jarrod started running in 2020 after being inspired by The Hole in the Wall Gang’s NYC Marathon team. A former swimmer, he took on marathon training as a new challenge and has since completed seven marathons, now aiming for the World Marathon Majors. Seeking a running community, he and Kayla founded H2gO Life to connect and inspire fellow runners.

H2gO

H2gO is built on inclusivity, welcoming all paces and faces, and since 2023, has quickly grown through local collaborations and a wider meetup radius, showcasing our dedication to building a strong running community. Whether you're training for a marathon or just getting started, it’s a supportive space for runners and walkers of all levels.

Follow H2gO:

• Instagram - @h2golife
• Website - https://www.h2go.life/

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“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

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• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
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#133 - Today we sit down with Frank Walsh, an accomplished athlete and CrossFit coach with expertise in OCR, hybrid racing, and CrossFit. Frank shares his inspiring journey from being bullied in high school to finding his passion in running and how he now helps others reach their fitness goals.

With his CrossFit Level One certification and experience founding a local run club, Frank offers five powerful, actionable strategies to help anyone have a successful fitness journey, whether they're just getting started or looking to improve. Frank's approach focuses on making running accessible to everyone, including those intimidated by it.

Topics Covered:

• Frank's personal journey from high school track athlete to CrossFit coach and run club founder
• Five essential training techniques for beginner runners
• How to overcome common barriers to running and make it an enjoyable part of your fitness routine
• Practical strategies to prevent injuries and improve performance for beginning runners

Today’s Guest

Frank Walsh

With a proven track record in OCR hybrid and CrossFit, Frank discovered his true passion in helping others reach their goals. Armed with a CrossFit Level 1 certification and multiple other qualifications, he's earned a respected reputation in the community. Frank also founded a local run club, supporting both runners and non-runners alike in achieving their personal fitness milestones.

Follow Frank Walsh:

• Instagram - @franklyfitpt
• Instagram - @wknarf
• Instagram - @strive_dux
• Instagram - @strive_norwell

Resources:

• Breath: The New Science of a Lost Art by James Nestor
• Incrediwear: Code for 10% off RICHARDCONNER

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast

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#132 - Inspire to Run Podcast host, Richard Conner, shares his recent experience with a Spartan DEKA Strong race and reflects on the lessons learned through embracing discomfort. Richard explores how pushing beyond comfort zones during training and races improves performance and details five practical ways to embrace discomfort in your training.

Topics Covered:

• How embracing discomfort in training improves performance
• Reframing discomfort as an opportunity for growth
• Using mantras to push through challenging race conditions
• Incorporating regular hard efforts to prepare for race day

Your Host

Richard Conner

Richard is a strategic marketing professional with experience in B2B marketing. Richard is the founder of Inspire to Run and is passionate about helping others reach their goals. He is a Connecticut native, a husband, dad, writer, Star Wars fan, and, of course, a runner!

Resources:

• Incrediwear: Code for 10% off RICHARDCONNER

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
• Strava - @InspiretoRun

For more information, visit Inspire to Run.

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#131 - Struggling to maintain healthy habits with a packed schedule? In this episode, I talk about practical strategies for staying fit despite the challenges of frequent travel and long desk hours. Drawing from my experiences and insights from the Inspire to Run community, you will hear ten actionable tips that busy professionals can implement immediately.

From creating an effective morning routine to quick hotel room workouts, this episode brings together wisdom from multiple perspectives, including insights from hybrid athlete Kristine Pavelchak and marketing executive Stephen Brent May. Whether you're constantly on the road or tied to your desk, these quick health solutions will help you maintain your fitness goals without disrupting your professional commitments.

Topics Covered:

• How to plan workouts around business travel and hotel fitness options
• Quick, equipment-free exercises you can do in any hotel room
• Smart strategies for maintaining nutrition and hydration while traveling
• Simple ways to stay active during long office days and airport layovers

Your Host

Richard Conner

Richard is a strategic marketing professional with experience in B2B marketing. Richard is the founder of Inspire to Run and is passionate about helping others reach their goals. He is a Connecticut native, a husband, dad, writer, Star Wars fan, and, of course, a runner!

Resources:

• Stackable Leakproof Protein Powder Dispenser
• Arbonne hydration solutions
• Incrediwear: Code for 10% off RICHARDCONNER

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
• Strava - @InspiretoRun

For more information, visit Inspire to Run.

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#130 - In this episode, I share my journey with positive self talk and its impact on running performance. After being called out for negative self-talk during a training session, I researched how our internal dialogue can significantly affect our racing outcomes. I shared my experience from a recent 5K race where positive self-talk helped him achieve a personal best despite challenging weather conditions.

Through personal experience and research, I break down practical strategies for developing and maintaining positive self-talk during training and races. Whether you're dealing with difficult weather conditions, challenging terrain, or self-doubt, these actionable tips will help you harness the power of positive self-talk to enhance your running performance and achieve your goals.

Topics Covered:

• Staying present-focused and preventing negative thoughts
• Methods to reframe negative self-talk into positive statements
• Using milestones and past wins to build running confidence
• Building a weatherproof mindset for challenging conditions

Your Host

Richard Conner

Richard is a strategic marketing professional with experience in B2B marketing. Richard is the founder of Inspire to Run and is passionate about helping others reach their goals. He is a Connecticut native, a husband, dad, writer, Star Wars fan, and, of course, a runner!

Resources:

• To Run Your Best, Call Yourself ‘You’
• Incrediwear: Code for 10% off RICHARDCONNER

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
• Strava - @InspiretoRun

For more information, visit Inspire to Run.

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#129 - Have you ever wondered how waking up at 5 AM could transform your life? Join me as I share my personal journey exploring the power of early mornings. Discover how quiet, focused hours before the world wakes up can supercharge your productivity and personal growth.

From changing caffeine habits to minimizing screen time, I offer practical advice to help you become an early riser. Gain insight into the struggles and triumphs of adjusting to an early routine and maintaining it consistently, even when weekends tempt you to sleep in.

Topics Covered:

• Why I decided to change to a 5AM wake up time
• What are the benefits of waking up earlier
• How to be successful in waking up earlier consistently
• What are the potential challenges and how you can overcome them

Your Host

Richard Conner

Richard is a strategic marketing professional with experience in B2B marketing. Richard is the founder of Inspire to Run and is passionate about helping others reach their goals. He is a Connecticut native, a husband, dad, writer, Star Wars fan, and, of course, a runner!

Resources:

• Incrediwear: Code for 10% off RICHARDCONNER

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
• Strava - @InspiretoRun

For more information, visit Inspire to Run.

Join the community and click the subscribe button!

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#128 - Are you a runner looking to level up your performance? Whether you're training for your first 5K or aiming to PR in your next half marathon, strategic training is key to becoming a faster, stronger runner; I share training techniques that can help you run faster and with more confidence.

We will break down essential training techniques that can transform your running game while guiding you through my personal journey of setting ambitious goals for 2025, having a well-rounded training plan, and addressing the mental aspect of training.

Topics Covered:

• The role strength training plays in your running performance
• How the right mindset can be the key to success
• The types of runs that help with speed and endurance

Your Host

Richard Conner

Richard is a strategic marketing professional with experience in B2B marketing. Richard is the founder of Inspire to Run and is passionate about helping others reach their goals. He is a Connecticut native, a husband, dad, writer, Star Wars fan, and, of course, a runner!

Resources:

• Incrediwear: Code for 10% off RICHARDCONNER

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
• Strava - @InspiretoRun

For more information, visit Inspire to Run.

Join the community and click the subscribe button!

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#127 - Finding the sweet spot between commitments in life and fitness goals can feel challenging. In this episode, elite athlete and certified exercise physiologist Raquel Faires, shares her journey of balancing intense training with family life, including raising two young children just 13 months apart. As a former D1 cross-country athlete, Category One cyclist, and elite DEKA athlete, Raquel brings unique insights into sustainable training approaches and important mindset insights.

Drawing on her professional expertise and personal experience with burnout and recovery, Raquel offers practical strategies for maintaining fitness while juggling life's demands. We also discuss topics ranging from heart rate training to managing self-doubt, providing actionable tips that runners can apply to their own training journeys.


Topics Covered:

• Training Mindset: How to overcome comparison trap and self-doubt during workouts
• Smart Training Strategies: Understanding Zone 2 training and why athletes train slower to perform better
• Life Balance: Practical tips for fitting training around family commitments and busy schedules
• Recovery and Burnout: Signs of overtraining and strategies for sustainable training progress

Today’s Guest

Raquel Faires

Raquel Faires, a dedicated fitness professional from Indianapolis, IN, holds a B.S. in Exercise Science and is an ACSM Certified Exercise Physiologist. A former Division I cross-country and track athlete at Indiana University Indianapolis, Raquel’s passion for endurance sports began early in life, progressing from junior high track meets to competing at the State Championships in high school. Her athletic journey has taken her through triathlons, road bike racing as a Category 1 cyclist, and now as an elite hybrid athlete in DEKA competitions. Over the years, she has competed at three DEKA World Championships, earning podium finishes and setting her sights on future challenges like Ruck events and ATLAS in 2025.

Beyond competing, Raquel shares her expertise as a personal trainer and coach at EDGE Fitness & Strength and also leads the girls' cross-country team at Carmel High School, where she helped guide them to the 2024 State Championship and Nike Nationals. As a mom to three children, Raquel thrives in balancing family, coaching, and her personal fitness goals.

Follow Raquel Faires:

• Instagram - @coachfaires
• Instagram - @deka_indy

Rate, Review, & Follow on Apple Podcasts

“Inspire to Run Podcast is truly inspiring!” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy life that they desire. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Join the Inspire to Run community:

• Website - Inspire to Run
• Facebook - @InspiretoRun
• Instagram - @InspiretoRunPodcast
• Strava - @InspiretoRun

For more information, visit Inspire to Run.

Join the community and cl