The Running Reframe: Slow Down to Speed Up — Heart Rate Zones, Footwear & Running with Kids

Hate running—or just burned out from “go harder” 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.

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What you’ll 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’re running too hard
• Footwear that works: Daily trainers vs. tempo shoes, when to rotate pairs, and fit tips for comfort & performance
• Parenting + running: Split sessions, stroller runs, micro-miles, and expectations that survive busy seasons
• Mindset shift: From punishment to play—why enjoying the process drives long-term consistency and better results

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Whether you’re a beginner, coming back postpartum, or a seasoned runner stuck in the gray zone, this is the roadmap to run happier, run smarter, and—yes—run faster.

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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

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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

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