n this episode of The Everyday Runner, host Erin Mayer chats with TJ Smith, a cross-country coach and educator, about his journey from playing soccer and baseball to becoming a passionate runner and coach. TJ reflects on his early running days, including his high school state championship win, and the transition to adult running, sharing valuable lessons about training, recovery, and injury prevention.

TJ emphasizes that more mileage doesn’t always lead to better performance, highlighting the importance of recovery and patience during setbacks. He also shares some humorous and humbling stories from his running career, reminding listeners that embarrassing moments happen to everyone, even at competitive events.

As a coach, TJ finds fulfillment in working with athletes who are enthusiastic about the sport and underscores the importance of building strong community connections to support track and field programs. He shares unique fueling strategies, like using Mountain Dew for quick energy during long runs, and advocates for youth programs to inspire the next generation of runners.

The episode wraps up with a discussion of upcoming community events, including a 5K fundraiser designed to support local athletics, demonstrating TJ’s dedication to giving back and fostering a love for running in his community.

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