Summary

In this episode, host Bridget Gaug tackles the common question: "Can you train for a half marathon while doing OrangeTheory Fitness?" The answer is a resounding yes. Bridget explains how OTF classes provide essential elements that many runners typically skip - strength training, speed work, and consistent cross-training. She breaks down how to adjust your outdoor running pace (hint: it's slower than your OTF base pace), emphasizes the importance of rest days, and provides a clear framework for combining OTF workouts with half marathon training. Whether you're a dedicated OTF member looking to tackle your first half marathon or a runner curious about incorporating group fitness, this episode offers practical strategies to help you reach your 13.1-mile goal while keeping the classes you love.

Takeaways

• You can train for a half marathon and still do OTF.
• OTF classes provide essential strength and endurance training.
• Consistency in workouts is key to successful training.
• Rest days are crucial for recovery and growth.
• Outdoor runs should be at an easy pace, not base pace.
• Prioritize long easy runs in your training plan.
• Avoid skipping rest days to prevent burnout.
• Adapt OTF workouts to fit your training needs.
• Use benchmarks from OTF to estimate race times.
• Incorporate fun elements like Dogs Per Mile to enjoy long runs.

Get your FREE Beyond Base Pace Plan Here!

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

Have you ever found yourself frustrated with your running pace, wondering why some days feel like a breeze while others drag you down? Join me, Bridget, on the Dogs Per Mile podcast, as I share my own journey from struggling with run-walk sessions to achieving sub-two-hour half marathons. By embracing a mindset focused on joy and self-discovery rather than just numbers, we explore how to make every step a celebration. It's time to focus on the happiness running can bring and share your own surprising pace moments with our community on Instagram at DogsPerMilePod.

Running isn't just about the numbers on your watch; it's about the personal growth and triumphs along the way. We tackle the challenge of comparing ourselves to others, especially in the social media age, and offer strategies to stay present and motivated. Discover how simple mantras and reframing negative thoughts can transform your running journey, helping you to appreciate each mile for its unique contribution to your progress.

As we age, our bodies change, and so do our running performances. There's no need to let these changes discourage you. Instead, we discuss how to adapt expectations and find new ways to measure success. Learn to run "naked," without the burden of metrics, and discover the joy in alternative measures like counting "dogs per mile." These practices aren't just about running better; they're about running happier and celebrating every victory, no matter how small. Share in the joy of running and join the conversation with our community.

Takeaways

Every runner experiences emotional ups and downs with pace changes.
It's important to recognize that feelings about pace can mess with your head.
You can be proud of showing up, even if the run is hard.
Mantras can help during tough runs, like 'run the mile that you're in.'
Reframing negative thoughts can lead to a healthier mindset.
Success in running doesn't always mean hitting a specific pace.
Your running journey is valid, regardless of speed fluctuations.
Finding joy in running can come from counting dogs per mile.
It's okay to adjust expectations during different training cycles.
Community support can help navigate the challenges of running.

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

Join us for a transformative journey on the Dogs Per Mile podcast as we welcome our first guest, Kayla Jury. A former "mileage junkie" turned health coach, Kayla shares her liberating experience of letting go of traditional running metrics in favor of counting dogs per mile. Her refreshing mindset has reignited her passion for running, offering an invigorating perspective for both seasoned marathoners and those just getting started. You’ll hear how focusing on joy and embracing the unexpected in every run can bring genuine fulfillment and renewed purpose.

Ever wondered how to break free from the mental and physical exhaustion of chasing past performances? We’ve got you covered. We explore the challenges of returning to running after a hiatus, and how letting go of rigid goals led to newfound enjoyment and natural improvements. By moving away from metrics and instead soaking in the surroundings, running becomes more about exploration and less about pressure. Discover how this intuitive approach can transform running from a daunting task to a pleasurable routine, sparking joy in every stride.

Celebrate the vibrant community of women runners with us as we highlight the power of encouragement over competition. This episode champions the unity within the running world, urging us all to cheer on each other's unique journeys without judgment. Through personal stories and lighthearted reflections, we emphasize how positivity and kindness can lead to personal growth and inspire others. Plus, enjoy some quirky anecdotes and motivational tips that paint running in a whole new, joyful light, complete with whimsical musings on running as a scented "Go-Getter" candle with champagne notes.

Takeaways

• Embrace the joy in running and celebrate small victories.
• Growth points are essential for building positive momentum in fitness.
• It's important to focus on what makes you happy in your fitness journey.
• Community support can significantly enhance your running experience.
• Counting dogs during runs can add a fun element to your workouts.
• Mindset shifts are crucial for overcoming self-imposed limitations.
• You can only gain growth points; there are no negative points in your journey.
• Self-acceptance is key to enjoying running again after a break.
• Don't compare yourself to others; focus on your own progress.
• Running should be about enjoyment, not just metrics.

Follow Kayla:

• Instagram: @itsKalaJury
• Newsletter: Sign Up Here
• Coaches College Program

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

What if your running routine could bring joy instead of just ticking off miles? That's precisely what we explore as we adopt the Dogs Per Mile mindset, moving away from the clutches of traditional stats. Drawing from my personal experience of breaking free from monotonous runs and anxiety, I uncover how subtle changes, like reversing your route, can rekindle the excitement of your runs. Whether you've just laced up your first pair of running shoes or you're a marathon veteran, this episode offers practical insights to transform your running journey into a joyful adventure, keeping things fresh and challenging for your brain.

Prepare to reinvigorate your marathon training and find joy in every stride as we dive into creative strategies for big city races in New York and Chicago. From rating holiday lights to inventing backstories for neighborhood houses, we'll explore a treasure trove of fun ideas to spice up your runs and engage with your surroundings. Plus, discover how to shake up the social dynamics of your run club by switching route leaders and fostering a vibrant community spirit. With these engaging tips, you’ll be inspired to see running as more than just exercise—it's a celebration of each step and the stories along the way.

Takeaways

• Many runners get stuck in routine ruts, limiting their growth.
• Changing the direction of a run can provide a fresh perspective.
• Engaging with seasonal decorations can make runs more enjoyable.
• Running at different times of the day can enhance training.
• Social aspects of running can introduce new routes and experiences.
• Using tools like Garmin can help explore new routes without stress.
• Creating games or challenges can add fun to routine runs.
• Observing changes in the environment can keep runs interesting.
• Incorporating variety can improve mental strength and resilience.
• Runners should embrace the opportunity to explore and discover new paths.

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

Ever wonder why prioritizing joy over stats could revolutionize your running routine? Join me, Bridget, as I reveal the Dogs Per Mile mindset, a refreshing lens through which to view your running journey. Let's unlock the unwritten rules of safe running that could significantly enhance your safety and enjoyment. I'll share insights from my own experiences, including essential safety tips like wearing brightly lit vests and the importance of running against traffic to stay visible. These stories and tips aim to empower you to take charge of your safety while adding a dash of joy to every mile.

Courtesy and awareness should be at the forefront when hitting the pavement, especially in public spaces. Whether you're running solo or in a group, understanding considerate running etiquette is key to a harmonious community. In this episode, I'll offer practical advice on how to share space with fellow runners, dogs, and strollers—while keeping noise levels in check and ensuring safe interactions. We'll even touch on how to respectfully handle bathroom breaks during your run. It's all about fostering a respectful running environment that enhances the experience for everyone involved.

Show Notes:

🏃‍♀️ Safety First: Being Visible

• The importance of being visible to vehicles
• Recommended gear: NOX Gear Tracer 2 light-up vest
• Tips for running in car-heavy areas
• Why reflective gear is essential

🚗 Rules of the Road

• Why you should run against traffic
• Proper crosswalk etiquette
• Making eye contact with drivers
• Navigating areas without sidewalks

👥 Group Running Etiquette

• How to avoid the "wall of runners"
• Proper passing protocol
• Communication tips when passing others
• Group running formation best practices

🎧 Audio Awareness

• Why speaker phone is a no-go
• One earbud out rule
• Bone conducting headphones as an alternative
• Being aware of your surroundings

🐕 Special Considerations

• Yielding to dogs and strollers
• Handling bathroom breaks
• "Pack it in, pack it out" philosophy
• Being mindful of residential areas

🐾 Weekly Dogs Per Mile Breakdown

• This week's stats: 24 miles, 14 dogs
• Official DPM score: 1.7 dogs per mile
• Bonus points for golden retrievers and mini Aussies

Key Takeaways:

1. Make yourself as visible as possible to vehicles
2. Always run against traffic and use crosswalk signals
3. Be courteous when running in groups
4. Stay aware of your surroundings
5. Share the space with other path users

Resources Mentioned:

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

Running has been my sanctuary during the heaviest of times, but what happens when the weight of the world makes lacing up feel almost impossible? Journey with me on the Dogs Per Mile podcast as I explore how running can be a powerful tool for understanding and processing emotions rather than merely escaping them. This episode reveals my personal struggle with maintaining motivation and purpose amidst societal and political challenges. You'll learn how running can transform into not just a physical activity but a mental balm that helps us become stronger advocates for causes we care about.

Join me as I tackle the complex emotions tied to finding joy in running, like grappling with feelings of guilt when the world feels so demanding. Discover playful approaches to rediscover joy on the trail, such as the "dogs per mile" mindset and the dedication mile practice. These techniques help transform your run into a purposeful journey. I also introduce a balance sheet method to help you align personal benefits with actionable community support. This episode celebrates running as a judgment-free zone and emphasizes inclusivity, featuring community runs with groups like Vine Street Brewing and supporting minority-owned local businesses like City Gym and Ruby Jeans Juicery.

Vine Street Brewery
City Gym
Ruby Jean's Juicery

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

In a world where social media feeds are filled with "easy" 15-mile runs and Boston qualifying times, finding joy in running can feel impossible for the average runner. Each week, Bridget, your running buddy and podcast host, brings practical tips, honest stories, and a refreshing perspective on making running fun through creative metrics like her signature "Dogs Per Mile" count. Hear her running origin story from wedding preparation to grief and grad school stress, running started as a solution to life's challenges.

Whether you're struggling with motivation or just need a break from the numbers game, this show reminds you that the best runs aren't always about the fastest splits – sometimes they're about the four-legged friends you meet along the way.

Chat with Coach Bridget

HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com
Join our Facebook group

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!