Runnah: Running Cape Cod, Massachusetts, and Beyond!

Julianna Coughlin with The Falmouth Running Club and Falmouth Community TV

Welcome to Runnah, running on Cape Cod, Massachusetts and beyond! Hosted by Julianna Coughlin, an avid marathon runner with a quirky sense of humor and a deep passion for the sport, this podcast is your go-to resource for everything running on the Cape and beyond! Whether you’re a seasoned marathoner or just lacing up your first pair of running shoes, Julianna’s fun and engaging style will keep you entertained and inspired. Each episode delves into local races, tips on the best routes, where to find the closest bubblah, and more wicked smaht stuff!

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Tuesday · 22 min
Chronic Illness & Self-Advocacy: You’re Not Difficult for Wanting Answers.
Living with a chronic illness can be exhausting. Having to fight to be heard, explain your symptoms over and over, or convince someone that your own body is telling you something is wrong? That's a whole other job you never applied for. In this solo episode of Runnah, I’m sharing my biggest tips for advocating for yourself in the healthcare system and in everyday life, based on what I’ve learned through my own experiences navigating chronic illness. We're talking about: Know when to move on. Not every healthcare professional is the right fit for you, and you’re allowed to find someone who listens and takes your concerns seriously. Don't accept gaslighting as the price of getting care. You can be open to different perspectives without dismissing your own experiences. Be kind or neutral when you can. You don't have to turn every difficult interaction into a battle. Protect your energy, stay focused on what you need, and remember that being respectful doesn't mean being a pushover. Document everything. Keep track of symptoms, appointments, questions, test results, and conversations. Having a record can help you recognize patterns and communicate more effectively. Keep going, even when you hit a wall. One frustrating appointment doesn't have to be the end of the road. My biggest takeaway? You can advocate for yourself without being aggressive, you can be kind without accepting poor treatment, and you can move on from a provider who isn't the right fit without feeling guilty. This conversation is for anyone navigating chronic illness, trying to get answers, supporting someone with a chronic condition, or learning how to speak up for themselves in any part of life. You deserve to be heard. You deserve to ask questions. And you don't have to prove yourself to everyone. CONNECT WITH RUNNAH Instagram: @RunnahPod Email: runnahpod@gmail.com CONNECT WITH ME Instagram: @jellyanna_runs If this episode resonates with you, leave a comment and share something you've learned about advocating for yourself. Your experience might help someone else feel less alone. Subscribe to Runnah for honest conversations about running, chronic illness, life, and everything in between. #Runnah #ChronicIllness #SelfAdvocacy #MedicalGaslighting #ChronicIllnessAwareness
Saturday · 10 min
Are FlipMitts Worth It? An Honest Running Gear Review
FlipMitts review time! And spoiler alert: I LOVE THEM. In this episode of Runnah, I’m sharing my honest review of FlipMitts and why they’ve become a piece of running gear I’m genuinely excited about. As a runner who spends a LOT of time logging miles, I appreciate gear that makes the running experience better. FlipMitts have officially earned some love from me! Whether you’re training for your next race, tackling long runs, or always on the hunt for your next favorite running accessory, this review is for you. Have you tried FlipMitts? Let me know in the comments! And if there’s another running product you want me to put to the test, tell me what I should review next. CONNECT WITH RUNNAH Instagram: @RunnahPod Email: runnahpod@gmail.com Subscribe to Runnah for honest running gear reviews, ultrarunning adventures, runner stories, and conversations about everything that makes this sport so wonderfully weird. #Runnah #FlipMitts #RunningGear #RunningReview #RunnerLife #Ultrarunning
October 14 · 42 min
My Weekend Recap for the 2026 Cape Cod Marathon Weekend
That's a wrap on Cape Cod Marathon Weekend 2026! From the starting line nerves to the finish-line celebrations, this weekend was a reminder of what makes the running community so special. In this episode, I'm recapping an unforgettable weekend at the Cape Cod Marathon, Half Marathon, Relay, 5K, Chowdah Challenge, Lobstah Challenge, and Kids Run. As the race announcer and social media manager, I got to experience the energy, the incredible volunteers, the inspiring runners, the big finishes, and all the little moments that make race weekend so much more than a finish time. We're talking race-weekend highlights, community spirit, the people who make it all happen, and why getting to be part of this event means so much to me. Whether you raced, volunteered, cheered from the sidelines, or followed along online, thank you for being part of the magic. Lace up, settle in, and relive the weekend with me! Follow Runnah: Instagram: @RunnahPod Follow me: Instagram: @jellyanna_runs Have a Cape Cod Marathon Weekend memory you want to share? Tag me or send it my way. I love celebrating this running community, and I can't wait to do it all again! #RunnahPodcast #CapeCodMarathon #CapeCodMarathonWeekend #RunningCommunity #MarathonWeekend
October 8 · 9 min
Cape Cod Marathon Pep Talk - 2026
Cape Cod Marathon 2026 Pep Talk: You’ve Got This Race weekend is HERE, Cape Cod! In this special Runnah episode, Julianna brings you a little pre-race pep talk before the 2026 Cape Cod Marathon and Half Marathon. Whether you’re chasing a PR, running your first marathon, tackling the half, coming back from an injury, running for someone you love, or simply wondering why you voluntarily signed up to run 26.2 miles… this one is for you. We’re talking nerves, excitement, race-day expectations, pacing yourself, soaking in the Cape Cod vibes, and remembering that the finish line is only part of the story. You’ve put in the miles. You’ve had the questionable training runs. You’ve probably questioned your life choices at least once. Now it’s time to trust the work you’ve done and go enjoy the race. So take a deep breath, pin on that bib, fuel up, and let’s do this. Cape Cod Marathon weekend, your time has come. See you out there!
October 6 · 1 hr 12 min
His Spine Changed His Life, It Didn't End It.
What do you do when your body gives you reasons to slow down, but you’re not ready to let life pass you by? In this episode of Runnah, I sit down with Justin Deflumeri, a runner, endurance athlete, former boxer, and someone who has built a habit of chasing the next big challenge. We talk about his journey into running, living with spinal issues, pushing through physical limitations, and why he refuses to let his body dictate how much life he gets to experience. Justin has gone from marathons, including Boston, to ultramarathons and triathlons, continually upping the ante. At the time of the challenge we discuss, his next goal was one of his biggest yet: attempting to run approximately 220 miles across New Hampshire, from the Canadian border in Pittsburg to the Massachusetts border in Nashua, in just five days. The run was planned to raise money for the Heather Abbott Foundation, which provides custom prosthetics to people who have experienced traumatic limb loss. We also get into the reality behind an adventure like this: sleep deprivation, nutrition, terrain, the importance of a support crew, knowing when your brain is no longer making great decisions, and the mental battle that comes when a challenge stops being fun and starts being really, really hard. And then there’s Justin’s daughter, Aria, who may have delivered the most important piece of race-day advice of all: “Dad, you’re going to be fine. You do this all the time.” This conversation is about running, but it’s really about not waiting for the perfect circumstances to start living your life. Justin's IG: https://www.instagram.com/justindeflumeri33/ Email: runnahpod@gmail.com Instagram: @runnahpod #Runnah #JustinDeflumeri #Ultrarunning #UltraMarathon #RunningPodcast #EnduranceRunning #AdaptiveRunning #SpinalIssues #ChronicPain #KeepRunning #NeverGiveUp #LiveLife #RunningCommunity #HeatherAbbottFoundation #NewHampshireRunning #220Miles #UltraRunner
October 3 · 12 min
Shoe Closet Clean-Out Fall 2026
I’m putting a bunch of shoes up for sale on Poshmark, so whether you’re looking for your next daily trainer, a new pair to try on the trails, or just want to score some running shoes without paying full retail, there might be something for you. Shop my running shoe closet here: https://poshmark.com/closet/jcoughlin1955 Come help me clear some space for future shoe reviews and give these shoes a new home. Because one runner’s closet clean-out is another runner’s next favorite pair! Connect with Runnah! 📧 Email: runnahpod@gmail.com 📸 Instagram: @runnahpod #Runnah #RunningShoes #RunningShoeCollection #ShoeClosetCleanout #Poshmark #RunningCommunity #RunnerLife #RunningGear #SustainableRunning
September 29 · 40 min
Cape Cod Marathon 101 - 2026 Edition
New to Cape Cod Marathon Weekend or just need a refresher before race day? We’ve got you covered.In this episode of Cape Cod Marathon 101, we’re breaking down everything you need to know to have the best possible race weekend, from what to expect before you arrive to the details you’ll want to know on race day.Before you head to the Cape, make sure you check out the official Cape Cod Marathon Weekend website and read through the 2026 Runner’s Handbook so you’re ready to go when race weekend arrives.Cape Cod Marathon Weekend: capecodmarathon.com2026 Runner’s Handbook: https://capecodmarathon.com/runners-handbook/Lace up, get your questions answered, and get ready for race weekend on October 10–11, 2026!
September 26 · 9 min
Running Race Calendar October 2026 - Runnah Riptide brought to you by MYV
Saturday, October 3, 2026 Paul Funk’s Dolphin Dash 5K https://sites.google.com/dy-regional.k12.ma.us/dydolphindash/home?pli=1&authuser=0 Time: 10:00 AM Location: Dennis-Yarmouth Regional High School, 210 Station Avenue, South Yarmouth Details: 5K run/walk raising money to reduce or eliminate D-Y student fees for athletics, marching band, and color guard. SwimRun Cape Cod https://swimruncapecod.com/ Time: 8:00 AM Location: Cape Cod National Seashore, Wellfleet area Details: Swim-run race with Short, Medium, and Long courses. Solo or two-person teams. Registration: 2026 is full. 2027 registration opens January 1. Cape Cod Marathon Weekend https://capecodmarathon.com/ Location: Mullen-Hall School, 130 Katharine Lee Bates Road, Falmouth Saturday: 8:00 AM Half Marathon, Clam Chowdah Challenge Day 1, Lobstah Challenge Day 1 Sunday: 8:00 AM Marathon, Marathon Relay, Clam Chowdah Challenge Day 2; 8:15 AM 5K and Lobstah Challenge Day 2; 9:15 AM Kids’ Fun Run Details: Full weekend of races and challenge events. No parking at Mullen-Hall. Lawrence School is available for parking. Yarmouth Seaside Festival Road Race 5K https://runsignup.com/Race/Info/MA/SouthYarmouth/AnnualYarmouthSeasideFestivalRoadRace5K Time: 9:00 AM Location: South Yarmouth, MA Details: Annual 5K road race held as part of the Yarmouth Seaside Festival. Runners and walkers of all ages and abilities welcome. Registration: RunSignUp registration page Feet for Flippers 5K https://runsignup.com/Race/MA/Bourne/FeetforFlippers5K?aflt_token=vkmwDmweQ4iCYn8otSOOnKQ3vCO8buOw Time: 10:00 AM Location: Buzzards Bay Recreation Area, Buzzards Bay Details: 5K supporting care for cold-stunned sea turtles and sick or injured seals. In-person and virtual options. 5K Walk/Run for the K9 Heroes https://runsignup.com/Race/MA/Bourne/5kForTheKHeros?aflt_token=vkmwDmweQ4iCYn8otSOOnKQ3vCO8buOw Time: K9 Hero Awards 9:00–9:50 AM; 5K starts at 10:00 AM Location: Bourne High School, 75 Waterhouse Road, Bourne Details: Family-friendly 5K supporting police and military K9s. Dogs welcome. Children under 12 participate free. The first 300 registered participants receive a T-shirt. Training Tip: get fitted for shoes - if your shoe is bothering you its not the right shoe for you! - go to your local running shoe store!!! Mantra: I am unique and I am worthy! Contact Runnah Email: RunnahPod@gmail.com IG: @RunnahPod and @jellyanna_runs Saturday, October 10–Sunday, October 11, 2026Sunday, October 11, 2026Saturday, October 17, 2026Sunday, October 18, 2026
September 22 · 48 min
New Medical Directors for the Cape Cod Marathon
The Cape Cod Marathon is about so much more than miles, medals, and crossing the finish line. Behind every great race is a team of people working hard to keep runners safe, healthy, and ready to take on the course. In this episode of Runnah, we're sitting down with the Cape Cod Marathon's new Medical Directors, Dr. Sarah Todd and Dr. Michael Fishbien, to get to know the medical professionals helping care for our running community. We chat about their roles, what race-day medical support looks like, runner safety, and the importance of having a strong medical team behind an event like the Cape Cod Marathon. We also get to know the people behind the titles and hear their perspectives on supporting runners from the starting line to the finish. Whether you're gearing up for marathon weekend, volunteering, or simply curious about what goes on behind the scenes, this episode is a great opportunity to meet two of the newest members of the Cape Cod Marathon team. Tune in, get to know Dr. Todd and Dr. Fishbien, and learn more about the people helping make race weekend safe and successful for everyone. Email: Runnahpod@gmail.com IG: @RunnahPod
September 19 · 9 min
175+ Miles in the ASICS NOOSA TRI 16
I put the ASICS NOOSA TRI 16 through 175+ miles, and now it’s time for the real-world review. No first-impression fluff, just what happened after actually putting serious mileage on these shoes. And spoiler: I really loved them. The NOOSA TRI 16 surprised me with how comfortable, responsive, and durable they stayed throughout my mileage. In this review, I’m breaking down how they held up over 175+ miles, including comfort, cushioning, durability, fit, responsiveness, traction, and how they felt on longer runs. As someone who runs high mileage, I’m always interested in what happens after the honeymoon phase is over. Does the cushioning hold up? Does the upper start showing wear? Do they still feel good when the miles start piling up? After 175+ miles, the NOOSA TRI 16 was still a shoe I genuinely enjoyed running in, and the durability was a big part of that. Watch the full review to hear how they held up and whether I’d keep reaching for them. 📧 Email: runnahpod@gmail.com 📸 Instagram: @RunnahPod #ASICS #ASICSNOOSATRI16 #NoosaTri16 #RunningShoes #RunningShoeReview #ShoeReview #Running #DistanceRunning #Ultrarunning #MarathonTraining #RunReview #Runnah
September 15 · 2 hr 14 min
100 Mile FINISH at Jigger Johnson
In this episode of Runnah, I sit down with Ben to reflect on one absolutely enormous accomplishment: completing the 2026 Jigger Johnson 100 Mile in New Hampshire, his first-ever 100-mile finish. And I couldn't be prouder of him. The Jigger Johnson 100 isn't your typical 100-miler. The 2026 course was approximately 108 miles with around 29,000 feet of elevation gain, taking runners through the rugged terrain of New Hampshire's White Mountains. The course climbs over major peaks including Mount Tecumseh, Mount Osceola, Mount Tremont, Big Attitash, and North Moat, with a 54-hour cutoff. In other words... Ben didn't simply run 100 miles. He ran 108 miles through the White Mountains with nearly 29,000 feet of climbing. That's a whole lot of mountain. The 2026 race had 44 finishers in the 100-mile event, making it an incredibly demanding accomplishment for anyone, let alone someone taking on the distance for the very first time. But this episode isn't just about the numbers. Ben and I talk about what the experience actually felt like: the moments that tested him, the things that surprised him, the mental battle of continuing when there was still an enormous amount of trail ahead, and what finally crossing that finish line meant to him. We also reflect on what completing a first 100-miler teaches you about yourself, what he might do differently next time, and how an experience this big changes the way you think about ultrarunning. Ben is incredibly thoughtful about his experience, and this conversation goes far beyond "I ran 100 miles." It's about perseverance, patience, problem-solving, and learning what you're capable of when you keep moving forward. 🏔️ Ben's first 100-mile finish🏃 The 2026 Jigger Johnson 100⛰️ 108 miles and approximately 29,000 feet of elevation gain🧠 The mental challenge of going beyond 100K🔥 The hardest moments of the race💭 What surprised Ben most about the experience🎉 What crossing that first 100-mile finish line felt like👟 What he learned about himself🔮 What's next after becoming a 100-mile finisher Jigger Johnson 100 Mile: one race, 108 miles, nearly 29,000 feet of climbing, and one very proud friend sitting down afterward to hear the whole story. Congratulations, Ben. You earned every single mile. 📧 runnahpod@gmail.com📱 Instagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, subscribe, leave a review, and share it with another runner or ultrarunner. #Runnah #JiggerJohnson100 #JiggerJohnson #100Miler #First100Miler #Ultrarunning #UltraMarathon #TrailRunning #WhiteMountains #NewHampshireRunning #100MileRace #Ultrarunner #RunningPodcast
September 12 · 13 min
FEET Evo+ Running Shoe Review
What happens when a running shoe company decides to go completely against the super-foam trend? In this episode of Runnah, I’m putting the FEET Evolution running shoe to the test and digging into the philosophy behind the design. FEET takes a very different approach to cushioning, proprioception, stability, and natural biomechanics, choosing a firmer, high-density Phylon platform instead of the supercritical foams that dominate so much of the running shoe world. FEET argues that ultra-soft, highly bouncy materials can disconnect runners from the ground, sacrifice lateral stability, and change how the foot interacts with the shoe. Instead, the Evolution is designed around ground feel, responsiveness, and letting your feet do more of the work. But does that actually translate into a better running experience? I’m sharing my honest experience with the shoe, how it feels underfoot, who I think it could work for, and whether this very different approach to running shoe design is worth paying attention to. FEET's philosophy: "Shoes don't run, FEET do." FEET Evolution Running Shoe FEET Presentation & Shoe Technology Instagram: @RunnahPod runnahpod@gmail.com ABOUT RUNNAH Runnah is all about running, the people who make the sport what it is, and the stories that happen somewhere between the starting line and the finish. Hosted by Julianna Coughlin, Runnah brings together runners, athletes, brands, experts, and the wonderfully weird world of running culture. Whether you're chasing a PR, running your first mile, tackling an ultra, or just trying to find a little Zen on the run, you're welcome here. Shoes don't run. FEET do. Let's see what happens when we let them.
September 8 · 1 hr 23 min
ADHD and Autism Can Lead to JOY with Camille Herron
In this episode of Runnah, I sit down with one of the most accomplished ultrarunners in history, Camille Herron. Camille is a multiple-time world champion, world record holder, scientist, coach, and one of the most recognizable athletes in ultrarunning. But this conversation goes far beyond world records and finish lines. We talk about Camille's journey through running, discovering her strengths as an ultrarunner, and what it means to embrace the parts of yourself that may have once felt different. Camille also shares her experience as an Autistic and ADHD athlete and how discovering her neurodivergence helped her better understand herself and her strengths. In this episode, we talk about: • Camille's journey into ultrarunning • Breaking world records and pushing the limits of human endurance • Being diagnosed as Autistic and ADHD later in life • Neurodivergence and finding your superpower • Finding your strengths and embracing what makes you different • The science behind endurance running • Women in ultrarunning • Training, racing, recovery, and longevity in the sport • Running with joy and doing things your own way Camille has set records across some of the most demanding distances in ultrarunning, including performances at 100 miles, 24 hours, 48 hours, and six days. She is also known for her record-breaking performances at events around the world and for continuing to redefine what is possible for women in endurance sports. This conversation is about ultrarunning, but it is also about identity, neurodivergence, embracing your differences, and discovering what you are capable of when you stop trying to fit into someone else's definition of what an athlete is supposed to be. FOLLOW CAMILLE HERRON: Website: https://www.camilleherron.com/ Coaching: https://www.runwithcamille.com/ Instagram: https://www.instagram.com/runcamille/ Facebook: https://www.facebook.com/jcamilleherron Bluesky: https://bsky.app/profile/runcamille.bsky.social Camille's Linktree: https://linktr.ee/runcamille CAMILLE'S RECORDS & ACHIEVEMENTS: Camille has set multiple world records and world best performances throughout her ultrarunning career, with accomplishments spanning distances from the marathon to six-day events. Learn more about Camille's career, records, and accomplishments: https://www.camilleherron.com/ Guinness World Records: https://www.guinnessworldrecords.com/news/2022/3/born-to-run-ultrarunner-camille-herron-breaks-her-own-100-mile-record-694394 ABOUT RUNNAH: Runnah is a Cape Cod running podcast featuring conversations with runners, athletes, coaches, and fascinating people from throughout the running world. From road racing and ultramarathons to trail running, training, running culture, and everything in between, Runnah explores the stories behind the miles. Subscribe for more conversations with incredible runners, athletes, and people who are changing the running world. #CamilleHerron #Ultrarunning #UltraRunning #UltraRunner #RunningPodcast #Autism #ADHD #AuDHD #Neurodivergent #NeurodivergentAthlete #WomenInRunning #WomenInSport #WorldRecord #Ultramarathon #TrailRunning #EnduranceRunning #Runnah
September 5 · 30 min
FALMOUTH ROAD RACE 2026 | MY FALMOUTH ROAD RACE WEEKEND
What is it actually like to experience Falmouth Road Race weekend as a runner and part of the Cape Cod running community? In this episode of Runnah, I’m taking you along for my personal 2026 Falmouth Road Race weekend recap. The Falmouth Road Race is one of the biggest running events on Cape Cod, and for me, it’s about so much more than the seven-mile race from Woods Hole to Falmouth Heights. It’s the energy around town, seeing familiar runners, cheering, volunteering, catching up with the Cape Cod running community, and experiencing what makes this weekend so special. In this episode, I’m sharing my experience of Falmouth Road Race weekend, including what I did throughout the weekend, the race-day atmosphere, the runners, the community, and some of my favorite moments. As someone who runs, creates content around running, and is deeply involved in the Cape Cod running community, this is my perspective on what makes the Falmouth Road Race such a unique race experience. I also had the chance to talk about the Falmouth Road Race and Cape Cod's running culture on two different radio programs: 🎙️ The Point | Cape & Islands NPR I joined The Point to talk about the Falmouth Road Race and what makes this event such an important part of the Cape Cod community. 👉 https://www.capeandislands.org/show/the-point/2026-08-06/the-falmouth-road-race 🎙️ GBH | In Common I also joined In Common for a conversation about road running, the Falmouth Road Race, and life on Cape Cod. 👉 https://www.wgbh.org/podcasts/in-common/taking-care-of-mass-immigrants-mental-health-plus-road-running-and-hay-farming 📍 ABOUT RUNNAH Runnah is a Cape Cod running podcast and YouTube series where I talk about running, racing, training, the running community, and all the adventures that come with being a runner on Cape Cod. From Falmouth Road Race and the Cape Cod Marathon to trail running, ultramarathons, training, running shoes, and everything in between, Runnah is all about the real-life running experience. If you're a runner on Cape Cod, training for the Falmouth Road Race, visiting Cape Cod for race weekend, or just love running stories, make sure you subscribe! 🏃‍♀️ RUN. RACE. REPEAT. #FalmouthRoadRace #FalmouthRoadRace2026 #FalmouthRoadRaceRecap #CapeCodRunning #CapeCodRunner #FalmouthMA #Running #RoadRunning #Runnah #RunningCommunity #CapeCod #FalmouthRoadRaceWeekend #MassachusettsRunning #RunCapeCod #RaceRecap
September 1 · 50 min
From Ironman to Race Director: Ron Chapman
In this episode of Runnah, I sit down with Ron Chapman, a familiar face in the Cape Cod running community who somehow manages to wear approximately 47 different running hats. Ron is an Army combat veteran, marathoner, endurance triathlete, race director, and longtime member of the Falmouth running community. We talk about his journey through endurance sports, including marathons, Ironman triathlons, and what continues to motivate him to take on new challenges. We also chat about what it's like being involved behind the scenes of some of Cape Cod's favorite races. Ron serves as the Race Director for the Paul White Memorial Road Race and Surf Drive Mile, the Course Coordinator for the Cape Cod Marathon, the Military Liaison for the Falmouth Road Race, and the Vice President of the Falmouth Running Club. Oh, and somewhere in there, we also talk about his new role as the Race Director for the Ruck4HIT and why giving back to the veteran community is important to him. From racing to race directing and everything in between, this episode is a fun conversation with someone who has truly made running and endurance sports a huge part of his life. 🏃 Ron's journey as a marathoner and endurance athlete 🏊 Completing six Ironman triathlons 🇺🇸 His experience as an Army combat veteran 🏁 What it's like to organize races behind the scenes 🌊 The Cape Cod running community 🎒 His new role as Race Director for Ruck4HIT 😂 And plenty of running-related chit-chat along the way! Paul White Memorial Road Race https://runsignup.com/Race/Events/MA/NorthFalmouth/PaulWhite481MileRoadRace Surf Drive Mile https://falmouthrunningclub.org/races/surf-drive-mile/ Cape Cod Marathon https://capecodmarathon.com/races/cape-cod-marathon/ Falmouth Road Race https://falmouthroadrace.com/ Ruck4HIT | Heroes In Transition https://heroesintransition.org/ruck4hit/ 📧 runnahpod@gmail.com 📱 Instagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or a running story you'd like to share? I'd love to hear from you! If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with someone who loves the Cape Cod running community! #Runnah #CapeCodRunning #FalmouthRunning #RunningPodcast #MarathonRunning #IronmanTriathlon #EnduranceAthlete #RaceDirector #FalmouthRunningClub #CapeCodMarathon
August 29 · 7 min
Cape and Islands Race Schedule September 2026
Sunday, September 13: Cape Cod Canal 10K Time: 7:30 AM Location: Bourne Scenic Park, 370 Scenic Highway, Bourne, MA Website: capecodcanal10km.com Fun fact: The race takes runners along the iconic Cape Cod Canal! Sunday, September 13: Eastham Windmill Weekend Road Race 5K Time: 8:00 AM Location: First Encounter Beach, Eastham, MA Website: RunSignup Fun fact: Fifty percent of this year's race proceeds will benefit the Kit & Jerry Foundation for Good. Saturday, September 19: Canal Day 5K Time: 9:15 AM Location: Buzzards Bay Recreation Area, 90 Main Street, Buzzards Bay, MA Website: southshorerace.com/canal-day-5k Fun fact: The race offers age group awards from 10 and under all the way through 70-plus! Sunday, September 20: Captain Gerald F. DeConto Memorial 5K Run & Walk Time: 9:00 AM Location: Stop & Shop Plaza, 65 Route 6A, Sandwich, MA Website: geralddeconto5k.com Fun fact: The race supports a memorial scholarship fund that has been awarding scholarships since 2002. Saturday, September 26: 5K for the Children Time: 10:00 AM Location: Pleasant Street Beach, 1 Sea Way, West Harwich, MA Website: RunSignup Fun fact: The race benefits both Shriners Children's and St. Jude Children's Research Hospital, plus participants can enjoy an after-party after the race! Training Tip: Fall is coming, but its stil hot, so even if you aren't sweating as much, you still need to hydrate before, after, and during your runs. Mantra: I’m coming in hot - literally, this month will start hotter than it ends, and as the humidity drops, you’ll start feeling faster and realize you’ve been getting fitter all summer (whether it felt like it or not). Email: RunnahPod@gmail.com Instagram: @RunnahPod
August 25 · 53 min
Running Falmouth With the Boston Bulldogs. - Owen Doherty LIVE at the 2026 Falmouth Road Race Expo
In this special live episode of Runnah from the 2026 Falmouth Road Race Expo, I sit down with Owen Doherty, a member of the Boston Bulldogs Running Club, for a conversation about running, community, ADHD, and finding your place in the sport.We talk about how ADHD shapes Owen's experience with running, what running can offer beyond pace and finish times, and the bigger question: what actually makes you a "runner"?Is it how fast you are? How many miles you run? How many races you've finished?Or is it simply showing up, putting one foot in front of the other, and finding a community where you feel like you belong?Owen and I also talk about the importance of finding your people in the running community, and how the right running group can turn a solo sport into something much bigger.The Boston Bulldogs Running Club is a community built around connection and support, with weekly runs and programs designed to help people build wellness and community. Their motto says it beautifully: "In isolation we suffer, through connection we heal."This conversation is a reminder that there isn't one right way to be a runner. You don't have to look, run, or train like anyone else to belong.Follow Owen📱 Instagram: @iseeitinusLearn More About the Boston Bulldogs Running Club🐾 Boston Bulldogs Running ClubConnect with Runnah📧 runnahpod@gmail.com📱 Instagram: @runnahpodHave a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you!If you enjoyed this episode, subscribe, leave a review, and share it with someone who needs the reminder that they already belong in the running community.#Runnah #FalmouthRoadRace #BostonBulldogs #RunningCommunity #ADHD #ADHDRunners #RunningPodcast #RunYourOwnRace #FalmouthRunning #RunningMotivation
August 22 · 35 min
Challenge Expectation - Chris Koch LIVE at the Falmouth Road Race Expo 2026
What does it really mean to do hard things? In this special live episode of Runnah from the 2026 Falmouth Road Race Expo, I sit down with Chris Koch for a conversation about perseverance, perspective, community, and redefining what we think is possible. Chris was born with tetra-amelia syndrome, a rare condition that prevents the development of arms and legs. From the outside, many people see limitations. Chris sees opportunity. He often says: “If I can do it, you can too.” And when you hear his story, those words take on a whole new meaning. Chris has traveled the world, worked on his family farm, become a motivational speaker, and completed races in his own unique way, using a longboard skateboard to move down the course with determination, humor, and a huge smile. This year marks Chris's first-ever Falmouth Road Race, and we talk about what drew him to this iconic event, the joy of trying new things, and why sometimes the hardest challenges become our greatest stories. We also dive into: 🏃 What it means to do hard things 🛹 Chris's unique approach to racing and adaptive sport 🌎 Why perspective can change everything 😂 The role humor plays in overcoming challenges 💙 Finding connection and community through running ✨ Why "normal" looks different for everyone Chris doesn't spend much time thinking about what he can't do. Instead, he focuses on what he can do, and encourages others to do the same. This conversation is a powerful reminder that courage doesn't always look the way we expect, and that we're all capable of more than we think. 📱 Instagram: https://www.instagram.com/ifican.chriskoch/ 🌐 https://www.ifican.ca/ 📧 runnahpod@gmail.com 📱 Instagram: https://www.instagram.com/runnahpod/ Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, please subscribe, leave a review, and share it with someone who needs a reminder that difficult things are often worth doing. #Runnah #ChrisKoch #IfICan #FalmouthRoadRace #AdaptiveAthlete #RunningCommunity #Motivation #DoHardThings #Inspiration #AdaptiveSports #RunningPodcast
August 18 · 47 min
We Need More Adaptive Athletes and Disability Advocates: Mary MacDonald LIVE at the Falmouth Road Race Expo
In this special live episode of Runnah from the 2026 Falmouth Road Race Expo, I sit down with Mary MacDonald, an incredible adaptive athlete whose journey is a powerful reminder that sport can completely change the way we see ourselves and what's possible. Mary is a 2021 National Miss Amazing, a multi-time National Youth Gold Medal winner, a para powerlifting record holder, and the 2026 Sports ’N Spokes Junior Athlete of the Year. Sports ’N Spokes recently featured Mary as its 2026 Junior Athlete of the Year, highlighting her achievements in adaptive sport. Mary is also the 2026 Massachusetts Miss Amazing, using her platform to advocate, inspire, and show what athletes with disabilities can accomplish. In this conversation, we talk about Mary's journey from 200+ pounds to 125 pounds through adaptive sports, the role athletics has played in her life, competing at the highest levels, setting records, and what it means to find confidence and strength through sport. We also talk about the importance of adaptive athletics, representation, and creating opportunities for people with disabilities to discover what they're capable of. This is one of those conversations that goes far beyond running. It's about finding your sport, finding your strength, and refusing to put a ceiling on your dreams. Mary Massachusetts Miss Amazing: @massachusettsmissamazing on Instagram runnahpod@gmail.com Instagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, subscribe, leave a review, and share it with someone who needs a reminder that their possibilities are bigger than their limitations. #Runnah #MaryMacDonald #AdaptiveAthlete #AdaptiveSports #ParaPowerlifting #MissAmazing #SportsNSpoKes #FalmouthRoadRace #FalmouthRunning #DisabilityAthlete #AdaptiveAthletics #RunningPodcast
August 11 · 1 hr 13 min
Running is YOUR Community with Katrina
What happens when we stop comparing our running journey to everyone else's? In this episode of Runnah, I sit down with Katrina, a member of the Falmouth Running Club, for a conversation about body positivity, running, community, and learning to appreciate our own progress. We talk about what it means to feel comfortable and confident in your body, how being part of the Falmouth running community has helped us grow, and the trap of constantly comparing our pace, mileage, bodies, and accomplishments to other runners. Because the truth is, the only runner we really need to compete with is the person we were yesterday. Running has given both of us so much more than finish lines and race times. It's helped us build confidence, challenge ourselves, find community, and discover versions of ourselves we didn't know were there. This is a conversation about running, but really, it's about learning to give yourself credit for how far you've come. Contact Runnah: runnahpod@gmail.com Instagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, subscribe, leave a review, and share it with another runner who needs the reminder that their journey doesn't have to look like anyone else's. #Runnah #FalmouthRunningClub #FalmouthRunning #BodyPositivity #RunningCommunity #RunningPodcast #WomenWhoRun #RunningJourney #RunYourOwnRace

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