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# Your Runner Dad

All the running, parenting, and unwanted advice you never knew you needed.

## Sitemaps

- [XML Sitemap](https://yourrunnerdad.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Embracing the Cold: Why Winter Running Can Be a Gift](https://yourrunnerdad.com/embracing-the-cold-why-winter-running-can-be-a-gift/) - Winter running often gets a bad rap: dark mornings, freezing wind, sidewalks that resemble skating rinks. But if you lean into it, there’s something pretty magical about pounding out miles when the air bites—but the legs stay warm. 1. The Mindset Shift I won’t sugarcoat it: stepping outside into sub‑freezing temperatures takes a bit of
- [Tips for Successful Injury Recovery](https://yourrunnerdad.com/tips-for-successful-injury-recovery/) - Tips for Successful Injury Recovery
- [School's Out, Summer's In](https://yourrunnerdad.com/schools-out-summers-in/) - There’s a certain kind of freedom that comes with the start of summer. Even in a homeschool household, where we set our own schedules, there’s still a mental shift when the last lesson is wrapped up and the books are stacked away. The backpack, yes, we still have one, gets tossed into the corner, not
- [How to Choose the Right Fall Marathon: Why June Is the Perfect Time to Plan](https://yourrunnerdad.com/how-to-choose-the-right-fall-marathon-why-june-is-the-perfect-time-to-plan/) - It might feel early, but June is a great time to start thinking about your fall marathon. While summer’s high temps test your mental and physical toughness, getting ahead on planning gives you the gift of time. As a fellow runner and dad, I know life doesn’t pause. Planning early means setting yourself up for
- [Finding the Sprint: Blending Hiking and Trail Running for a Trail-Fueled Escape](https://yourrunnerdad.com/finding-the-sprint-blending-hiking-and-trail-running-for-a-trail-fueled-escape/) - Some days, you lace up and feel like flying. Other days, it’s about slowing down and soaking in the silence of the trees. Usually I’ve found myself somewhere in the middle, walking the fine line between hiking and trail running in a rhythm I’ve started calling “the sprint.” It’s not a race. It’s not a
- [The Joy of Winter Running](https://yourrunnerdad.com/the-joy-of-winter-running/) - I awoke this morning to fresh snow covering the ground. The pristine landscape was a peaceful sight to behold, undisturbed yet by footprints and snowplows. As my wife and I sat near our window, nestled under a blanket and warm hoodies, I couldn't help but feel nostalgic about the incredible runs I used to enjoy
- [The Beauty of Fall Running](https://yourrunnerdad.com/the-beauty-of-fall-running/) - If you have been following along on my intermittent journey here you know that it has been a few years since I have been able to run. ME/CFS and Fibromyalgia make it difficult to do a lot, but that does not mean that I do not take every opportunity to enjoy my favorite season, fall.
- [Hello? Are You There?](https://yourrunnerdad.com/hello-are-you-there/) - Sometimes in life we make rash decisions that seem perfectly logical at the time, but in retrospect not so much. So, looking back on how I abruptly deleted my X account last year, losing over 13,000 followers and years of my life, I can only shake my head and try not to dwell on it
- [Rediscover Running: Find Your Way Back to Your Passion](https://yourrunnerdad.com/rediscover-running-find-your-way-back-to-your-passion/) - Rediscover your love for running after years away. Learn how to overcome obstacles, rekindle your passion, and feel alive with every step.
- [Embracing Winter Runs: Gear Review and Transitioning to Spring | A Guide to Cold Weather Running](https://yourrunnerdad.com/embracing-winter-runs-gear-review-and-transitioning-to-spring-a-guide-to-cold-weather-running/) - Author Note: Stephanie is a wife, mother, and long-time runner. Sometime in the last decade, I started to actually like to run outside in the cold winter months. We live in the Northeast, so from December to March, it can get downright chilly outside. I am lucky that I work from home and have a
- [Autoimmune & Ice Baths: Embrace Cold Therapy?](https://yourrunnerdad.com/autoimmune-ice-baths-embrace-cold-therapy/) - Discover the calming influence of ice baths on autoimmune challenges. Follow along a personal journey of inner strength and healing triumphs.
- [Reflecting on 11 Years: A Journey of Blogging, Connection, and Change](https://yourrunnerdad.com/reflecting-on-11-years-a-journey-of-blogging-connection-and-change/) - Embark on an 11-year blogging journey: reflections, connections with Olympians, and lasting memories. Explore the impact of shared stories and the enduring essence of fleeting connections
- [The Joy of Winter Running: My Gear Essentials and Funny Encounters](https://yourrunnerdad.com/the-joy-of-winter-running-my-gear-essentials-and-funny-encounters/) - Transforming winter runs with the right gear! Explore winter running tights and cozy sweatshirts—essential elements for embracing cold days.
- [My Favorite adidas Shorts - Winning Again](https://yourrunnerdad.com/my-favorite-adidas-shorts-winning-again/) - This post is brought to you by my wonderful wife Stephanie. Long time runner (after meeting me) and overall rock star. Let me tell you a story about a pair of shorts. A much younger, pre-husband, pre-kids me wandered into my graduate school’s bookstore on a fall afternoon. I wandered around the store aimlessly, because
- [Keeping Fit with an Ongoing Condition](https://yourrunnerdad.com/keeping-fit-with-an-ongoing-condition/) - If you have an ongoing condition then it is easy for it to consume your life. From asthma to arthritis, these conditions can make you feel weakened and afraid of your own limits. In the case of chronic conditions that arise suddenly, without warning, it is incredibly easy to become sedentary as a means of
- [Starting from 200: Running for Weight Loss When You Have Obesity](https://yourrunnerdad.com/starting-from-200-running-for-weight-loss-when-you-have-obesity/) - Losing weight can be challenging, especially for those grappling with obesity. Incorporating running into a weight loss plan might seem like a straightforward solution, but the reality is often more complex. Research shows that the effects of obesity can manifest in running mechanics, from more time in stance to shorter steps and less hip flexion. These may
- [adidas Shoes For the Win!](https://yourrunnerdad.com/adidas-shoes-for-the-win/) - This post is brought to you by my wonderful wife Stephanie. Long time runner (after meeting me) and overall rock star. I spent a lot of my 20’s wearing uncomfortable shoes. There were lots of heels and strappy sandals. When I was 30, I took a job that no longer required business attire, and I
- [How to Make Treadmill Running More Fun](https://yourrunnerdad.com/how-to-make-treadmill-running-more-fun/) - There’s a reason people refer to their treadmill as the “dreadmill.” If you have a love-hate relationship with your treadmill, join the club. Many of us dread those indoor running sessions because, let’s face it, a 15-minute run on the treadmill somehow feels like an eternity. Unfortunately, running outside is not always possible. But indoor
- [Conquering the Comeback: Overcoming COVID-19 to Return to Running Stronger Than Ever](https://yourrunnerdad.com/conquering-the-comeback-overcoming-covid-19-to-return-to-running-stronger-than-ever/) - Returning to running after having a COVID-19 infection can be a challenging experience. It is important to be patient and listen to your body to avoid further complications.
- [7 Essential Knee Mobility Exercises for Runners](https://yourrunnerdad.com/7-essential-knee-mobility-exercises-for-runners/) - There are few things in life that can derail your running goals, like poor knee health. Knee pain is one of the runners' most common injuries and can be incredibly frustrating. Fortunately, you can do some great exercises to help keep your knees healthy and strong. This blog post will share 7 of the best
- [Simple Ways To Improve Performance as an Athlete](https://yourrunnerdad.com/simple-ways-to-improve-performance-as-an-athlete/) - Whether you’re an avid runner or gym goer, there are many ways to improve your fitness performance. These tips can help you boost your natural athleticism.
- [Miscarriage, Pregnancy, Hysterectomy: How Running Got Me Through](https://yourrunnerdad.com/miscarriage-pregnancy-hysterectomy-how-running-got-me-through/) - Miscarriage, Pregnancy, and Traumatic Hysterectomy: How Running Got Me Through. A personal story from guest Jenn Taylor Campbell.
- [Changes Are Coming](https://yourrunnerdad.com/changes-are-coming/) - Hello everyone! I know it has been a while since you have heard from me, and I promise I'll explain it all soon. Just know that I am still here...and changes are coming! Over the next month or so I will be making some changes to the website. The first you probably already noticed...TheRunnerDad is
- [Catching Up: Interview With Meb Keflezighi](https://yourrunnerdad.com/catching-up-with-meb-keflezighi/) - Interview with Meb Keflezighi where he discusses the Olympic Trials, the Rio Olympics, family, and more.
- [Catching Up: Interview With Kara Goucher](https://yourrunnerdad.com/catching-up-with-kara-goucher/) - Interview with Kara Goucher where she discusses the Olympic Trials, her future, the Nike Oregon Project and more.
- [Catching Up: Interview With Desiree Linden](https://yourrunnerdad.com/catching-up-with-desiree-linden/) - Interview with Desiree Linden where she talks the Trials, Olympics, Music and more.
- [Interview With Kara Goucher: The Journey Continues](https://yourrunnerdad.com/kara-goucher-the-journey-continues/) - Kara Goucher discusses 2016, her 2017 outlook, and what 2018 and beyond hold for her.
- [Top Tips For New Dads](https://yourrunnerdad.com/my-advice-for-new-dads/) - Being a new dad can be overwhelming. Here's my advice for new dads.
- [Focus on the Core Physically and Mentally](https://yourrunnerdad.com/focus-on-the-core/) - To truly achieve greatness, your journey must be built on a strong core...in fitness and in life.
- [Dawn](https://yourrunnerdad.com/dawn/) - An original work by Matt Orlando, originally published in Like the Wind Magazine, Issue #5.
- [How To Deal With Losing Your Running Partner](https://yourrunnerdad.com/suddenly-solo/) - Suddenly lost your running partner? Here's some advice on what to do when you are suddenly training solo.
- [Prepare Your Mind to Prepare Your Body](https://yourrunnerdad.com/psyched-out/) - Don't let your mind get the best of you. In order to perform your best, you need to prepare your body and your mind.
- [Running Shoes Are Key To Running Success](https://yourrunnerdad.com/all-about-the-shoes/) - In order to have success in running, it is important to have the right equipment. In the case of running, shoes are where you want to put your money.
- [Should I Start A Podcast?](https://yourrunnerdad.com/running-podcast/) - Should you start a podcast? Things to consider when deciding whether to start a podcast.
- [How to Take Your First Steps As a Runner](https://yourrunnerdad.com/first-steps/) - First steps are a big deal, both for your children and for you as a runner.
- [How to Stick To Your Yearly Resolutions](https://yourrunnerdad.com/running-your-resolutions/) - Having trouble year after year sticking to your resolutions? Follow these steps to make your resolutions stick!
- [Tips to Overcome "Never Enough Time"](https://yourrunnerdad.com/never-enough-time/) - There never seems to be enough time to do everything we want to do. Here's some tips on how to overcome our time limits.
- [Facing Hurdles? Take A Breather](https://yourrunnerdad.com/jumping-over-hurdles/) - We all face hurdles during our training...and sometimes we just need to step off the track to regroup.
- [Remember Your Blessings](https://yourrunnerdad.com/remember-your-blessings/) - It is easy to let the stresses of life get the best of you. At those times, though, it is important to remember your blessings.
- [Make Your Priorities and Priority](https://yourrunnerdad.com/make-it-important/) - It is up to you to make sure what is important to you is actually important to you. Make your priorities a priority.
- [Looking for the Perfect Diet](https://yourrunnerdad.com/looking-for-the-perfect-diet/) - The perfect diet isn't really a diet at all. It's a state of mind.
- [The First Four Weeks](https://yourrunnerdad.com/the-first-four-weeks/) - The first four weeks of parenthood is hell. Here's how to survive.
- [Being a Dad](https://yourrunnerdad.com/being-a-dad/) - Being a dad is both an amazing and scary thing.
- [How To Run Your Best 5k Ever](https://yourrunnerdad.com/how-to-run-your-best-5k-ever/) - If you've completed a few 5K races, chances are good that you've already been successful in incorporating running into your daily routine. You may be looking for the next major challenge now that you have adopted the runner's lifestyle. That task will be to run faster for many runners. The 5K race is a fantastic
- [Money Tips for Each Stage in Your Child's Life](https://yourrunnerdad.com/money-tips-for-each-stage-in-your-childs-life/) - As parents, we always want what's best for our children. Making sure that we give them the necessary tools to thrive on their own is a huge responsibility. As kids age, they become more and more independent so it's crucial that they have reliable financial knowledge to take with them. Early childhood According to PBS,
- [Mental Health Benefits of Running](https://yourrunnerdad.com/mental-health-benefits-of-running/) - In many runners’ experiences, there sometimes comes a point during a run when the rest of the world seems to fade away, where you perform above and beyond your abilities. This moment is often what you’ll hear runners refer to as being “in the zone.” It’s an amazing sensation of achievement and happiness. Few if
- [Book Review: Running Your First Ultra](https://yourrunnerdad.com/book-review-running-your-first-ultra/) - Nowadays there are many options runners have for upping their race-training game. From apps to personal trainers, it can be hard for new runners to know what will be most helpful and affordable for their running journey. Running Your First Ultra: Customizable Training Plans for Your First 401K to 100-Mile Race: New Edition with Write-In
- [Top Reasons Why You Should Run Outside](https://yourrunnerdad.com/top-reasons-why-you-should-run-outside/) - Running is a great exercise that can help you achieve your fitness goals. That said, not all runs are equal. There are significant differences between your experience on the treadmill and your time running on the trail. Read on to discover the top reasons why you should run outside as an individual and as a
- [How to Eat Healthier as a Family](https://yourrunnerdad.com/how-to-eat-healthier-as-a-family/) - Are you looking for new ideas to incorporate into your cooking routine? Maybe your family is bored of the current menu rotation or you’re simply looking to find ways to eat healthier. As a parent, juggling busy schedules, work, and everything else life throws at you can make it difficult to rethink old habits. However,
- [The Benefits of Adding Seeds to Your Diet](https://yourrunnerdad.com/the-benefits-of-adding-seeds-to-your-diet/) - The day-to-day life of being a parent is joyful yet strenuous on our personal lives. Making sure the kiddos are OK is the top priority, and then everything else follows. While juggling responsibilities, our diets take a toll. Meals are frequently on the go, and we sacrifice strict diets. Maybe those Dino-nuggets you swiped off
- [Activities To Keep the Kids Active During the Winter](https://yourrunnerdad.com/activities-to-keep-the-kids-active-during-the-winter/) - Getting the kids active is easy in the summer. You can hit the hiking trails, go swimming, or even just run around the yard, and you’d know that both you and the kids got their exercise for the day. But there aren’t quite as many options when everything is encased in ice, and Jack Frost
- [Common Mistakes People Make When Camping in a Tent](https://yourrunnerdad.com/common-mistakes-people-make-when-camping-in-a-tent/) - Camping provides an exciting learning experience for your kids, but it can also be stressful. You can avoid the most common mistakes people make when camping in a tent when you prepare in advance and make sure your tent is working. Find out how to master tent camping. Inspect Your Tent Before Your Trip Don’t
- [How To Keep Your Kids Safe During a Hiking Trip](https://yourrunnerdad.com/how-to-keep-your-kids-safe-during-a-hiking-trip/) - If you want to spend quality time with your family, consider taking everyone on a hiking trip. Hiking is a fun and exciting way to explore the great outdoors with the people you love. However, hiking can also be quite dangerous at times, so it is important to prepare your kids before you head out
- [How To Get the Most Out of Your Daily Run](https://yourrunnerdad.com/how-to-get-the-most-out-of-your-daily-run/) - Some people run every day for the sport of it. Others do it because it’s a good form of exercise. Regardless of the reason why you go on a jog every morning, there are certain things you can do to use that time as best you can. If you’re looking for tips on how to
- [5 Fun Outdoor Adventures To Try This Summer](https://yourrunnerdad.com/5-fun-outdoor-adventures-to-try-this-summer/) - What’s on your bucket list that you can do this summer? Always wanted to explore canyons or try your hand at kayaking? Have fun in the sun by trying something new. Bring the kids along as you take advantage of every nook and cranny of the outdoors. Here are five fun outdoor adventures to try
- [Reasons To Go on an RV Trip With Your Kids](https://yourrunnerdad.com/reasons-to-go-on-an-rv-trip-with-your-kids/) - As you start planning your next family vacation, consider going RVing with the kids. Some of the many reasons to go on an RV trip with your kids range from giving them a sense of adventure to more quality time. You’ll bond on any trip, but you’ll share more experiences when you’re together on a stretch
- [Easy Ways To Break a Workout Plateau](https://yourrunnerdad.com/easy-ways-to-break-a-workout-plateau/) - Exercise is fun, endorphin-boosting, and relaxing. It’s a great way to reduce stress while boosting physical and mental health. Still, anyone who’s been working out for a long time knows about workout plateaus. These are moments where seemingly no matter what you do, you just can’t lift that weight or run that extra mile. Anyone
- [Ways To Encourage a Love of Fitness in Your Kids](https://yourrunnerdad.com/ways-to-encourage-a-love-of-fitness-in-your-kids/) - Instilling a love for exercise and fitness in your children from a young age can benefit their health and lives as they grow into adulthood. If you are passionate about fitness, bringing that love of exercise into your children’s lives can provide an additional opportunity to bond with them. Learn some exciting ways to encourage
- [Best Ways To Stay Fit Around the House](https://yourrunnerdad.com/best-ways-to-stay-fit-around-the-house/) - In case anyone was unaware, we are still in the midst of a global pandemic. Even though vaccinations are widely available and restrictions are starting to lift, some people still feel a bit unsure about emerging from their homes and injecting themselves back into society—and that’s okay! We’re still a little hesitant ourselves, but we
- [Reasons To Get Outside With Your Kids This Summer](https://yourrunnerdad.com/reasons-to-get-outside-with-your-kids-this-summer/) - Thanks to digital devices, getting the kids outside to soak up some sun isn’t as easy as it used to be. But there are various reasons to get outside with your kids this summer—and those reasons go beyond working off excess energy. The great outdoors help a child’s mind and body develop as they socialize and
- [Fun in the Sun: The Best Exercises To Do in the Summer](https://yourrunnerdad.com/fun-in-the-sun-the-best-exercises-to-do-in-the-summer/) - Summer is finally here, and everyone’s dying to get outside after spending a year indoors. If you and the family need to shed the dreaded “quarantine fifteen,” read about the best exercises to do in the summer. Instead of sitting around and binging Netflix, try staying active in the summer heat. Swimming Working out in
- [Summer Fitness: How To Protect Your Skin During a Run](https://yourrunnerdad.com/summer-fitness-how-to-protect-your-skin-during-a-run/) - Summer is nearly here and the time for daily runs out in the sun is upon us. However, between the heat and the persistent UV rays, there are a lot of potential risks that come with this activity, particularly for your skin. Sunburns, dark spots, and even more serious medical conditions are all common in
- [Bike Riding Tips for Beginners](https://yourrunnerdad.com/bike-riding-tips-for-beginners/) - Most of us own a bicycle—perhaps it’s tucked away in a garage or shed, just catching dust. We remember times in our early lives when all we wanted was a shiny new bike. Now that we have one at our disposal, though, it never sees the light of day. Perhaps it can, now that we’ve
- [When You Are Seeking Answers](https://yourrunnerdad.com/when-you-are-seeking-answers/) - There are times in your life when you are seeking answers, and no matter how hard you look, no matter how many stones you overturn, they just continue to elude you. Recently I have been dealing with some undiagnosed health issues. What started as a week here and a week there has suddenly turned into
- [Tips for Taking Care of Your Activewear](https://yourrunnerdad.com/tips-for-taking-care-of-your-activewear/) - Your activewear is an invaluable part of your lifestyle. You wear it when you go running, during a camping trip with your family and children, and for comfort while you're lounging around inside. Preferably, you'd like for these important pieces of clothing to last you a long time. You use them pretty often and replacing
- [Tips for a Successful Family Camping Trip](https://yourrunnerdad.com/tips-for-a-successful-family-camping-trip/) - No age is too soon to start taking your kids camping. The sooner you begin letting them sleep under the stars, the more likely they’ll enjoy the great outdoors. If you want your children to start spending time with you around the campfire as soon as possible, check out these tips for taking your kids
- [How to Keep Things Stress Free at Home](https://yourrunnerdad.com/how-to-keep-things-stress-free-at-home/) - Whether you’re adjusting to life with a newborn, or caring for a toddler or teen, the parenting territory can certainly come with additional stress. Especially in today’s world, with remote learning and working from home, stress can easily creep its way into your daily life. Making sure you take some time to help keep stress
- [Reasons It's Important To Choose the Right Athletic Clothes](https://yourrunnerdad.com/reasons-its-important-to-choose-the-right-athletic-clothes/) - What do you wear to the gym or when you go out on a run? Is it expensive, brand-name athletic gear or an old, comfy t-shirt that you pulled from the bottom of the drawer? You may not think that it makes a difference, but in truth, it does. The clothes you wear while working
- [Extreme Sports You Can Do With Your Kids](https://yourrunnerdad.com/extreme-sports-you-can-do-with-your-kids/) - Running out of ideas for keeping your kids entertained and active? Looking for a new sport you can enjoy together? The world of extreme sports offers opportunities for thrills without chills, though perhaps the occasional bump and scrape. Note: obviously, this article isn’t a suggestion to expose your kids to life-threatening situations. But, keeping safety
- [Managing Your Finances With Children](https://yourrunnerdad.com/managing-your-finances-with-children/) - Some might say that having children is priceless. Others might argue it’s the most expensive decision they’ve ever made. Regardless of what side of the fence you might fall on, there’s no doubt that having children is a game-changer when it comes to managing your finances. Financial management practices and habits that you set when
- [Signs You Need New Running Shoes](https://yourrunnerdad.com/signs-you-need-new-running-shoes/) - The running shoes you sport can make quite the difference and can affect your workout in both good and bad ways. It’s never a bad thing to get the most out of your shoes, especially if they weren’t cheap, but holding on to your pair for too long can ultimately cause your body harm. There
- [Running for Charity](https://yourrunnerdad.com/running-for-charity/) - Running for charity is a great way to give back.
- [Get Back To Working Out After a Long Break](https://yourrunnerdad.com/get-back-to-working-out-after-a-long-break/) - As a parent, you likely have difficulty finding time for yourself. The hustle and bustle of life can hinder your ability to squeeze exercise into your daily routine. If you’re at the point where you want to implement new healthy habits, all it takes is one small step in the right direction. Here is how
- [How Pursuing a Hobby Can Improve Your Mental Health](https://yourrunnerdad.com/how-pursuing-a-hobby-can-improve-your-mental-health/) - With work and responsibilities, many people find it challenging to set aside time for enjoyable activities to destress and care for themselves. It doesn’t help that we’re now trying to balance these responsibilities while winter weather and COVID-19 stay-at-home orders trap us all in our homes. If you’ve found yourself stuck in a relentless routine,
- [4 Ways The Whole Family Benefits When You Prioritize Your Health](https://yourrunnerdad.com/4-ways-the-whole-family-benefits-when-you-prioritize-your-health/) - Let’s be honest—staying motivated in your health goals isn’t always the easiest thing. The responsibilities of being a father and supporting your family can often feel overwhelming. This is why it’s understandable that you may put your health and fitness goals to the side and put more focus on your loved ones. If you’re looking
- [10 Jogging Stroller Training Tips](https://yourrunnerdad.com/10-jogging-stroller-training-tips/) - 10 Jogging Stroller Training Tips
- [Basics of Foam Rolling](https://yourrunnerdad.com/basics-of-foam-rolling/) - Basics of Foam Rolling for fitness.
- [5 Ways to Get Your Kids Running](https://yourrunnerdad.com/5-ways-to-get-your-kids-running/) - 5 Ways to Get Your Kids Running
- [Running Safety Tips](https://yourrunnerdad.com/running-safety-tips/) - Tips for running safely during the Fall months.
- [Transitioning from Running to Triathlon](https://yourrunnerdad.com/transitioning-from-running-to-triathlon/) - Tips for transitioning from running to triathlon.
- [What Happens to Your Body When You Adapt to the Cold](https://yourrunnerdad.com/what-happens-to-your-body-when-you-adapt-to-the-cold/) - What Happens to Your Body When You Adapt to the Cold
- [Racing Away](https://yourrunnerdad.com/racing-away/) - Racing Away: 2015 Race Calendar
- [Subscriber Love: This Is Your Captain Speaking](https://yourrunnerdad.com/subscriber-love-this-is-your-captain-speaking/) - A virtual introduction to one of my subscribers, Christopher Evans.
- [Never Lose Hope](https://yourrunnerdad.com/never-lose-hope/) - The other day I was walking through the mall trying to sneak in some non-detrimental exercise while I am still in physical therapy, when I happened upon a scene that had a great impact on me. A mother and daughter were sitting alone having lunch. The daughter, who looked to be in her late twenties or
- [Looking Back, Moving Forward](https://yourrunnerdad.com/looking-back-moving-forward/) - Believe it or not, today is the 2 year anniversary of TheRunnerDad. Two whole years. It seems to have gone by so quickly yet at the same time so slowly. A lot of life has been lived in the past two years. Many miles have been run. Many smiles have been worn and many tears
- [The Morning Run](https://yourrunnerdad.com/the-morning-run/) - One man's attempt to achieve the unthinkable: the morning run.
- [6 Tips to Survive Running in the Cold](https://yourrunnerdad.com/6-tips-to-survive-running-in-the-cold/) - 6 Tips to Survive Running in the Cold
- [5 Questions With: Bruce Van Horn](https://yourrunnerdad.com/5-questions-with-bruce-van-horn/) - Interview with Bruce Van Horn where he discusses the need for strong fathers, running, social media, and more!
- [Race Day Prep](https://yourrunnerdad.com/race-day-prep/) - How to get ready for the day you for which you have been training.
- [Get Equipped to Succeed](https://yourrunnerdad.com/get-equipped-to-succeed/) - Get equipped to succeed in running.
- [Give Spinning a Spin](https://yourrunnerdad.com/give-spinning-a-spin/) - Looking for a cross training activity? Give spinning a try!
- [Tips for Surviving an Ice Bath](https://yourrunnerdad.com/tips-for-surviving-an-ice-bath/) - Tips on surviving one of running's most important tools: the ice bath.
- [Winter Running Must Haves](https://yourrunnerdad.com/winter-running-must-haves/) - A list of winter running must haves.
- [Treadmill Etiquette: 5 Rules for Indoor Running](https://yourrunnerdad.com/treadmill-etiquette-five-rules-for-indoor-running/) - Rules and friendly suggestions when using the treadmill at the gym.
- [Bart Yasso: Race Everything](https://yourrunnerdad.com/bart-yasso-race-everything/) - Bart Yasso: Race Everything
- [Treadmill Review: LifeSpan TR4000i](https://yourrunnerdad.com/treadmill-review-lifespan-tr4000i/) - Treadmill Review: LifeSpan TR4000i
- [How To Become a Morning Runner](https://yourrunnerdad.com/how-to-become-a-morning-runner/) - Tips and tricks on how to become a morning runner.
- [7 Strength Training Tips For Runners](https://yourrunnerdad.com/7-strength-training-tips-for-runners/) - Strength training tips for runners, from personal trainer Patty Rivas.
- [Sam Hitch: A Man on a Triathlon Mission](https://yourrunnerdad.com/sam-hitch-a-man-on-a-triathlon-mission/) - I talk with Sam Hitch who is on a mission to complete the longest triathlon ever.
- [Subscriber Love: Hello From South Africa](https://yourrunnerdad.com/subscriber-love-hello-from-south-africa/) - A virtual introduction to one of my subscribers from South Africa.
- [How to Pace Yourself in Running and Parenting](https://yourrunnerdad.com/how-to-pace-yourself-in-running-and-parenting/) - How to Pace Yourself in Running and Parenting
- [Do Good. Live Well. Make an Impact.](https://yourrunnerdad.com/do-good-live-well-make-an-impact/) - I would like to tell you a story. It is a story of loss, a story of love, and most of all a story of how doing good, living well, and volunteering can have a lasting, positive impact on you and your community. In September of 2007, fresh off of my first half marathon, I
- [Lessons Learned From Running](https://yourrunnerdad.com/lessons-learned-from-running/) - Some of my lessons learned from running over the years.
- [Scissors for Thought](https://yourrunnerdad.com/scissors-for-thought/) - You don't really think about scissors...until you think about every little thing that can make your home unsafe.
- [Running With Sacroiliac Joint Dysfunction](https://yourrunnerdad.com/sacroiliac-joint-dysfunction-and-running/) - Running With Sacroiliac Joint Dysfunction
- [Meb's Inspirational Boston Win](https://yourrunnerdad.com/meb-keflezighi-inspirational-boston-win/) - It was an inspirational sight to behold. As Meb Keflezighi neared the finish line of the 2014 Boston Marathon, he pumped his fists, made the sign of the cross to honor God, and finally raised his arms in triumph as he crossed the finish line.
- [Motivation To Run](https://yourrunnerdad.com/motivation-to-run/) - Looking for some motivation to run? You have come to the right place!
- [5 Steps to Family, Sport and Life Balance](https://yourrunnerdad.com/5-steps-to-family-sport-and-life-balance/) - The 5 steps I took to balance Ironman triathlon training and a busy dual-income household.
- [Interview with Kara Goucher](https://yourrunnerdad.com/interview-with-kara-goucher/) - An exclusive interview with 2-time US Olympic marathoner Kara Goucher. Kara discusses her running career, parenting, and what 2014 and beyond looks like for her.
- [Running with Piriformis Syndrome](https://yourrunnerdad.com/running-with-piriformis-syndrome/) - What piriformis syndrome is and how you can continue running with it.
- [5 Questions With: Polina Carlson](https://yourrunnerdad.com/5-questions-with-polina-carlson/) - Interview with Polina Carlson where she discusses the 2016 Olympic Trails and the importance of elite women as role models.
- [5 Questions With: Kara Goucher](https://yourrunnerdad.com/5-questions-with-kara-goucher/) - Interview with Kara Goucher where she talks Philly, NYC, empowering women, and her favorite people with which to run.
- [Kara Goucher: One Year Later](https://yourrunnerdad.com/kara-goucher-one-year-later/) - Interview with Kara Goucher where she discusses her last year, her new focus, Rio 2016 and Team USA.
- [5 Questions With: Nick Symmonds](https://yourrunnerdad.com/5-questions-with-nick-symmonds/) - Interview with Nick Symmonds where he discusses training, American Ninja Warrior, and the USATF.
- [Catching Up With Jared Ward](https://yourrunnerdad.com/catching-up-with-jared-ward/) - Interview with 2016 Olympic marathoner Jared Ward talks the Trials, Team USA, and more.
- [Catching Up With Polina Carlson](https://yourrunnerdad.com/catching-up-with-polina-carlson/) - Catching up with professional runner Polina Carlson.
- [Running Terms Explained](https://yourrunnerdad.com/running-terms-explained/) - Baffled by running vernacular? Use this as a pocket guide for your next running conversation.
- [How Martial Arts Benefit You and Your Children](https://yourrunnerdad.com/how-martial-arts-benefit-you-and-your-children/) - How Martial Arts Benefit You and Your Children.
- [US Olympic Marathon Trials: 5 Takeaways](https://yourrunnerdad.com/the-olympic-marathon-trials-5-takeaways/) - 5 Takways from the 2016 US Olympic Marathon Trials.
- [Hug Your Dad](https://yourrunnerdad.com/hug-your-dad/) - Read this, then go hug your dad. He'll appreciate it more than you know.
- [Running Injury Basics: Runner’s Knee](https://yourrunnerdad.com/running-injury-basics-runners-knee/) - Running Injury Basics: Runner’s Knee
- [The Imperfect Perfect Fit](https://yourrunnerdad.com/the-imperfect-perfect-fit/) - Where do you find the time? It’s a question I get asked a lot. Sometimes people are just genuinely curious and other times I feel that people are criticising my choice to spend so much time training and competing. If you’ll indulge me I’ll let you into a little background regarding myself. My name is
- [Running Injury Basics: Shin Splints](https://yourrunnerdad.com/running-injury-basics-shin-splints/) - How to treat (and avoid) shin splints.
- [Triathletes Fuel to Train](https://yourrunnerdad.com/triathletes-fuel-to-train/) - Triathletes Fuel to Train
- [Parenting Your Youth Athlete](https://yourrunnerdad.com/parenting-your-youth-athlete/) - Youth sports should be fun, educational, and healthy.
- [Transitioning To Trail Running](https://yourrunnerdad.com/transitioning-to-trail-running/) - Tips for safely transitioning into trail running.
- [Preparing for Your First 10K](https://yourrunnerdad.com/preparing-for-your-first-10k/) - Runners' Paradise guide to preparing for your first 10K race. Appropriate training, Strength & Conditioning, nutrition and mental preparation all play a role.
- [Track All The Running](https://yourrunnerdad.com/track-all-the-running/) - Running apps are a great way to track your running and fitness progress.
- [Tips for Staying Motivated](https://yourrunnerdad.com/tips-for-staying-motivated/) - Stay motivated to have your best running year yet!
- [5 Questions With: Chris Russell](https://yourrunnerdad.com/5-questions-with-chris-russell/) - 5 Questions with Chris Russell, discussing ultra running, runrunlive, and the beauty of our sport.
- [Put The Phone Down](https://yourrunnerdad.com/put-the-phone-down/) - Put the phone down and share time with your kids rather than your Twitter feed.
- [Get Kids Excited About Running](https://yourrunnerdad.com/get-kids-excited-about-running/) - Tips on getting your kids (or any kids) excited about running.
- [Overcome Self Doubt](https://yourrunnerdad.com/overcome-self-doubt/) - We all have self doubt, but if we can overcome it, we can accomplish anything!
- [Hometown Runs](https://yourrunnerdad.com/hometown-runs/) - Everyone has a favorite hometown run. What's yours?
- [5 Questions With: Bart Yasso](https://yourrunnerdad.com/5-questions-with-bart-yasso/) - Interview with Bart Yasso where he discusses his road to being CRO of Runner's World, his favorite races, and his advice for new runners.
- [Making Life, Work, and Running Happen](https://yourrunnerdad.com/making-life-work-and-running-happen/) - Tips for finding the balance in our sometimes crazy lives.
- [Tips to Train Your Brain](https://yourrunnerdad.com/tips-to-train-your-brain/) - Preparing for a Race? Tips to Train Your Brain
- [Find the Courage](https://yourrunnerdad.com/find-the-courage/) - Find the Courage to Face Each Day
- [Race Day Strategies](https://yourrunnerdad.com/race-day-strategies/) - Important race day strategies to help you nail your next race.
- [A Runner's Intro to Power Yoga](https://yourrunnerdad.com/a-runners-intro-to-power-yoga/) - An introduction to power yoga, for runners.
- [5 Questions With: Dean Karnazes](https://yourrunnerdad.com/5-questions-with-dean-karnazes/) - Interview with Dean Karnazes where he discusses running, parenting, and the future of the sport.
- [5 Questions With: Lauren Fleshman](https://yourrunnerdad.com/5-questions-with-lauren-fleshman/) - Interview with Lauren Fleshman where she discusses Oiselle, her website, and her 2015 training plans.
- [Letting Your Child Fall](https://yourrunnerdad.com/letting-your-child-fall/) - Sometimes as a parent it is important to let your child fall.
- [Running with a Baby Jogger](https://yourrunnerdad.com/running-with-a-baby-jogger/) - Running with a baby jogger can be a great way to spend time with your child, and get in an amazing workout.
- [The One I Will Always Remember](https://yourrunnerdad.com/the-one-i-will-always-remember/) - We had a war here this summer. No, not a price-war or a gas-war, but one of those ugly wars with bombs and rockets, soldiers and fear, of funerals and collective sadness. The kind of war that has air-raid sirens, where you collect shrapnel as a souvenir from your unfortunate neighbor’s wall, the kind of
- [Christmas Through My Toddler's Eyes](https://yourrunnerdad.com/christmas-through-my-toddlers-eyes/) - Christmas had lots its magic, until I had the chance to see it through my toddler's eyes.
- [Four Tips For A Great First Half Marathon](https://yourrunnerdad.com/four-tips-for-a-great-first-half-marathon/) - Follow these tips to have a successful first half marathon!
- [5 Questions With: Natalie Diblasio](https://yourrunnerdad.com/5-questions-with-natalie-diblasio/) - Interview with Natalie Diblasio where she discusses her path to USA Today, journalism, running, and her greatest inspirations.
- [5 Questions With: Megan Malasarte](https://yourrunnerdad.com/5-questions-with-megan-malasarte/) - Interview with Megan Malasarte where she talks self discovery, her collegiate career, and her goals as a professional runner.
- [Life of a Flexitarian Marathoner](https://yourrunnerdad.com/life-of-a-flexitarian-marathoner/) - A look into one runner's journey into being a flexitarian, marathoner, and shooting for the Olympic trails.
- [5 Questions With: Victoria Negri](https://yourrunnerdad.com/5-questions-with-victoria-negri/) - Victoria Negri talks about her NYC marathon experience, her film Gold Star, running and more.
- [5 Questions With: Jesica D'Avanza](https://yourrunnerdad.com/5-questions-with-jesica-davanza/) - Interview with blogger, runner, and triathlete Jesica D'Avanza.
- [5 Tips for Running While Traveling](https://yourrunnerdad.com/5-tips-for-running-while-traveling/) - Just because you are travelling doesn't mean you cannot get a good run in!
- [My New Mantra](https://yourrunnerdad.com/my-new-mantra/) - Introduction to the blog and my new mantra.
- [Find The Reason](https://yourrunnerdad.com/find-the-reason/) - Find the Reason to get you out the door to run. What's your reason?
- [The Birth](https://yourrunnerdad.com/dad-talk-the-birth/) - The story of Jacob's birth.
- [Finding the Time](https://yourrunnerdad.com/finding-the-time/) - Finding the time to do what you want isn't always so easy...how are you doing?
- [Learn From Your Race Mistakes](https://yourrunnerdad.com/learn-from-your-race-mistakes/) - We all have bad races. It is just important than you learn from them.
- [Cross Training Gets Results](https://yourrunnerdad.com/cross-training-gets-results/) - If you are looking to be a better runner, cross training gets results.
- [Active Kids, Bibs, and Rib-Breaking Sweep Vehicles](https://yourrunnerdad.com/active-kids-bibs-and-rib-breaking-sweep-vehicles/) - I grew up watching my father run. As far back as I can remember, my dad would set out to run four or five miles a few times per week and would return draped by a sweat-drenched, decades old Marshall University shirt that should have been retired when we landed on the moon. He didn’t
- [Trail Running: A Runner's Conversion](https://yourrunnerdad.com/trail-running-a-runners-conversion/) - My lungs burned like a match to fresh tinder. The steep rocky grade continued onward in a punishing fashion. Fighting the urge to walk I dug deep, searching for something to kill the pain in my legs and lungs. All I could think about was the approaching summit and the respite waiting at the rocky
- [The Whole 30 - What's It All About?](https://yourrunnerdad.com/the-whole-30-whats-it-all-about/) - Hello! This is Jess from racingtozen.com. I'm thrilled to be back, guest posting for The Runner Dad! I'm sharing my experiences with the Whole 30, a whole-food based diet. I hesitate to use the word "diet," as Whole 30 is instead becoming a way of life for me! If you're curious about the plan, read
- [Watch Your Children](https://yourrunnerdad.com/watch-your-children/) - In today's world it is important that we are more diligent than ever.
- [For Her Father](https://yourrunnerdad.com/for-her-father/) - On Sunday, November 4, 2013, Victoria Negri will be running the New York City marathon in honor of her late father.
- [Why I Don't Streak](https://yourrunnerdad.com/why-i-do-not-streak/) - Streaking sounds appealing, but for this runner, it is just not an option.
- [Boston Marathon Tragedy](https://yourrunnerdad.com/boston-marathon-tragedy/) - Boston Marathon Tragedy
- [Top 6 Newborn Must Haves](https://yourrunnerdad.com/top-6-newborn-must-haves/) - Top 6 Must Haves with a Newborn Baby

## Pages

- [Cookie Policy](https://yourrunnerdad.com/cookie-policy/) - This page provides comprehensive information about how we use cookies on our website to enhance your browsing experience, improve website performance, and deliver personalized content. Cookies are small text files that are stored on your device when you visit our site. They help us understand how visitors interact with our website, allowing us to offer
- [Since You Asked...(Your Runner Dad) Podcast](https://yourrunnerdad.com/podcast/) - After years on the fence followed by a few years of being off the grid so to speak, I am happy (and terrified) to announce that I am finally starting a podcast! The "Since You Asked...(Your Runner Dad)" podcast will focus mostly on fitness and family while also promoting current and upcoming projects and causes
- [Other Publications](https://yourrunnerdad.com/other-publications/) - Guest posts and featured-in articles.
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- [About Your Runner Dad](https://yourrunnerdad.com/about/) - A little bit about Your Runner Dad, formally TheRunnerDad.com
- [Contact](https://yourrunnerdad.com/contact/) - Contact Your Runner Dad

## Categories

- [Family](https://yourrunnerdad.com/category/family/)
- [Running & Fitness](https://yourrunnerdad.com/category/fitness/)
- [Inspiration & Motivation](https://yourrunnerdad.com/category/inspiration-and-motivation/)
- [Interviews](https://yourrunnerdad.com/category/interviews/)
- [Giveaways](https://yourrunnerdad.com/category/giveaways/)
- [Nutrition](https://yourrunnerdad.com/category/nutrition/)

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