Welcome to the “Let’s Go For a Run” podcast.
In this introductory episode, I’ll tell you what the podcast is all about, how often I publish new episodes, and how you can support the podcast.
Each week, I’ll post recordings of at least two easy runs (3-6 miles). I plan to add what I call “Sound Diaries” at least once a month.
Patreon sponsors (see below) will get additional weekly and monthly bonuses.
What can I expect in each episode of “Let’s Go For a Run”?
Each week I will record at least two of my easy runs. My easy runs are typically between 3 to 6 miles, and take about 20 to 60 minutes.
You will hear the things I hear on a run.
The sound of two feet running. My breathing. Cars whooshing by. Horns beeping. Rain. Snow. Dogs barking. Greeting neighbors.
Before we go out for a run, I may tell you a little about the weather, or the run we’re about to do.
On some runs, I’ll talk a bit. I’ll try to paint a picture of the scenery, comment on noteworthy observations, ponder life, work through thoughts or feelings about current events.
On other runs, I won’t say much – or anything – at all.
During the cool-down, I’ll may mention a charity or non-profit that I have had first-hand experience with, in the hopes that you might give them a small donation.
How can I use the podcast?
Here are some of the ways to use this podcast:
- Meditation: close your eyes and focus on the rhythm of my feet or breath. When you are distracted bring your focus back to the rhythm of my footfall or breath.
- Pacing: Use the podcast as a metronome. My cadence is even and consistent, varying from 175 to 185 steps per minute, depending on the run type (look in the show notes for each run’s cadence). In the show notes for each episode, you’ll see my average cadence and cadence range.
- Falling Asleep: Slip on the soft, wireless, Acoustic Sheep headband (Click here), hit play and listen to the sounds until you fall asleep.
- Run when you can’t: Injured? Traveling? Bad weather? Slip on your headphones, close your eyes, and let’s go for a run.
- Ambient background/focus noise: Working with a non-invasive background noise helps me remain focused at work.
- Stress relief: Nothing clears the head like a good run.
How can I support the podcast?
If you enjoy the podcast, here are some ways to let meknow:
A. Keep listening
B. Leave me a 5-star rating and feedback on Apple iTunes
C. Tell your friends and family and social media fans about this podcast
D. Support the charities and non-profits mentioned in my cool-down by sharing your time or money.
E. Become a Patron (Click here)
1. “Fan” patrons: If you want to say “thank you” and want the podcast to continue, but don’t want extra content.
2. “Running partner” patrons: You will receive 2 extra tempo, speed, or long runs each week.
3. “Training Partner” patrons: You will receive all lower patron levels, plus an extra 30-60 minute soundscape each month. Bonus soundscapes are recordings of places I visit, or soundscapes you might otherwise miss or never hear.
What kinds of runs will you do?
In the show-notes for each episode, I will tell you some info about the run. This includes my cadence (steps per minute) and the type of run; most episodes will be easy and long runs.
- Easy: 3-6 mile runs is to keep a light, steady pace.
- Tempo: 5 – 10 miles runs working on my marathon/race paces
- Recovery: Short 1 – 3 mile runs, usually a couple days after a race.
- Long Run: 10- 18 mile long runs at slow and easy paces.
- Speed: Sprints, intervals, fartleks, strides and other drills to build leg strength.
- Race: Join me for in-person or virtual competitions.