{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"119. The Running Reframe: Slow Down to Speed Up \u2014 Heart Rate Zones, Footwear &amp; Running with Kids","description":"Hate running\u2014or just burned out from \u201cgo harder\u201d culture? This episode is your running reset. Joelle and Alessandra get real about falling back in love with running while juggling parenting, work, and real-life chaos. We break down heart rate zones (especially Zone 2), why slowing down builds a bigger aerobic base (and makes you faster), and how to choose proper running shoes so your feet and joints stop screaming. What you\u2019ll learn:   Slow to grow: How Zone 2 improves heart function, endurance, and pace without frying your nervous system   Heart rate zones, decoded: Practical cues (talk test, RPE) and signs you\u2019re running too hard   Footwear that works: Daily trainers vs. tempo shoes, when to rotate pairs, and fit tips for comfort &amp;amp; performance   Parenting + running: Split sessions, stroller runs, micro-miles, and expectations that survive busy seasons   Mindset shift: From punishment to play\u2014why enjoying the process drives long-term consistency and better results   Whether you\u2019re a beginner, coming back postpartum, or a seasoned runner stuck in the gray zone, this is the roadmap to run happier, run smarter, and\u2014yes\u2014run faster. APPLY FOR COACHING: https:\/\/www.lvltncoaching.com\/1-1-coaching The Fitness League app https:\/\/www.fitnessleagueapp.com\/ Macros Guide https:\/\/www.lvltncoaching.com\/free-resources\/calculate-your-macros Join the Facebook Community: https:\/\/www.facebook.com\/groups\/lvltncoaching FREE TOOLS to start your health and fitness journey: https:\/\/www.lvltncoaching.com\/resources\/freebies Alessandra's Instagram: http:\/\/instagram.com\/alessandrascutnik Joelle's Instagram: https:\/\/www.instagram.com\/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http:\/\/instagram.com\/joshscutnik Chapters 00:00 Introduction and Personal Updates 05:37 Joelle's Running Journey Begins 11:21 Shifting Perspectives on Running 16:52 The Importance of Slowing Down 20:35 Newbie Gains and Cardiovascular Progress 21:41 Understanding Heart Rate Zones in Running 24:56 The Importance of Enjoyment in Cardio 27:12 Physiological Changes in Cardiovascular Fitness 30:10 The Impact of Pregnancy on Running 38:34 Balancing Running with Life's Responsibilities ","author_name":"The Fitness League","author_url":"http:\/\/thefitnessleague.libsyn.com\/website","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/39720430\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/39720430"}