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Why is habit change so hard? Registered Clinical Psychologist Dr. Sarah Rigby and I explore motivation, self-compassion, and real-world strategies to break bad habits and build better ones—without shame or perfectionism.

Resources we discussed in the episode:

• Healthy Habits Suck by Dayna Lee-Baggley
• Atomic Habits by James Clear
• How to Change by Katy Milkman (Choiceology podcast)
• The Joy of Movement by Kelly McGonigal
• Do Hard Things by Steve Magness
• Dr. Karin Nordin on Instagram @karinnordinphd

Connect with Dr. Rigby:

• Website: alphaconsultingandclinical.com
• Email: drsarahrigby@gmail.com
• LinkedIn: search Dr. Sarah Rigby Psychologist

Connect with Carolyn:

• Instagram: @inspiredsolescast

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

In this episode, Johnny and Carolyn Coffin recap their unforgettable weekend at The Marathon Project, from chaotic winter-storm travel and behind-the-scenes access at the expo, to a race weekend filled with both breakthrough highs and gut-punch lows. Johnny runs a massive personal best, Carolyn faces a DNF, and together they reflect on what the experience revealed about preparation, pressure, perspective, and why this race was about so much more than the results.

A candid, emotional, and honest look at chasing big goals and learning from whatever the marathon gives you.

Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20

Connect with Johnny:

• Previous Inspired Soles episodes:
  • EP 266: Chasing Big Goals at The Marathon Project
  • EP 240: Sub-35 10K & Ottawa Race Weekend Recap
  • EP 230: Ask Carolyn Anything + Colour Commentary from Johnny
  • EP224: Do You Control Strava, or Does It Control You?
  • EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode
  • EP 202: Paris Olympic Track & Marathon Recap
  • EP 55: Road to the 2021 Boston Marathon
  • EP 12: Slow the BLEEP Down
• Instagram: @bestjohnnyever

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

Just days after running a historic 2:24:53 at the Valencia Marathon, Canadian marathoner & 3-time Olympian Malindi Elmore joins Inspired Soles to break down one of the most remarkable performances in Canadian distance running history. At 45.75 years old, Malindi placed 12th in one of the deepest marathon fields in the world, ran the fourth-fastest marathon ever by a Canadian woman, and shattered the Canadian women’s 45–49 record by 14 minutes — all on a day that warmed to 20°C by the finish.

But this conversation goes far beyond the result. Malindi shares how she approaches the mental side of training, why she stays process-focused even when she knows she’s in record-breaking shape, and how she navigated the crowded Valencia course while bringing her 7 and 11 year old kids along for the experience. We also explore the emotional complexity of marathon finish lines, a meaningful post-race exchange with “Tom from France,” and why finding purpose — and loving the process — always matters more than the outcome. Fierce, thoughtful, and deeply relatable, Malindi offers wisdom for runners at every stage of life.

Partner:
Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20

Connect with Malindi:

• Instagram: @malindielmore

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

Jess McClain joins Inspired Soles ahead of The Marathon Project, where she’ll serve as the celebrity pacer for women chasing the sub-2:37 Olympic Trials qualifying (OTQ) standard. We talk about what that responsibility means, how she prepares for a pacing role, and how she plans to support the group both physically and mentally on race day.

Jess also shares her philosophy on abundance, joy, and belonging in the sport, reflects on her own rise in U.S. distance running, and offers a powerful pep talk for anyone lining up to chase a big goal — whether you’re in the OTQ pack or the Gold Wave.

Partner:
Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20

Connect with Jess:

• Instagram: @jesstonn

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

I’m joined by Calgary-based sub-elite runner and coach Leanne Klassen, who is heading to Chandler, Arizona to race in the professional field of The Marathon Project. A two-time past guest and friend of the pod, Leanne returns with an inside look at what it’s like preparing for one of the fastest marathon stages in North America.

We talk about her 8-week build under coach Malindi Elmore (fresh off her 2:24:53 Canadian 45-49 record!), how she navigated a lingering calf niggle, and what it’s like balancing elite-level training while parenting two busy young girls. Leanne also opens up about imposter syndrome, seizing big opportunities, and her bold goal of running sub-2:40 — maybe even hanging onto Jess McClain’s OTQ pace group.

She also shares her experience training with the Lever Movement system, which helped her stay healthy during this condensed build.

If you love stories of courage, belief, and chasing the edge of possibility, this episode will fire you up for race week at The Project.

Partner:
Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20

Connect with Leanne:

• Instagram: @leanneklassen7
• Website: leanneklassen.ca
• Past appearances on Inspired Soles
  • Ep 225 with Coach Malindi Elmore | Project 2:40: How a Sub-Elite Marathoner Ran Faster by Training Smarter
  • Ep 155: Navigating Injuries With Grace

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

In this episode, Carolyn chats with Collingwood, ON entrepreneur and endurance athlete Sarah Beairsto, founder and CEO of Send It Cards — greeting cards for those who sweat.

Sarah shares the origin story behind her brand, how movement and creativity intertwine in her life, and the joy she finds in helping people connect in meaningful, authentic ways. We explore the parallels between training for endurance sport and building a business, her mission to support girls in sport, the emotional journey of entrepreneurship, and how she’s now fostering community through beginner run clinics.

Partner:
Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20

Connect with Sarah:

• Instagram: @senditgreetingcards
• Website: senditcards.com

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

This episode is brought to you by Lever Movement, the bodyweight-support treadmill system that has been key in keeping Carolyn injury-free this build.

With just a few weeks to go, Johnny and I sit down to talk about how our training is really going heading into The Marathon Project — aka “The Project.” We break down the latest race updates (celebrity pacers, HOKA as presenting sponsor, free Rocket X 3s for the Gold Wave, and the Privateer program), plus:

• our race goals (Sub-2:39 for Johnny + sub-3:20 for me)
• what’s working in our training
• staying healthy (Lever!)
• the Puma Fast R3 shoe fiasco 😂
• why committed amateurs care so much about performance

Language warning! There’s some swearing (thanks Johnny), so headphones might be a good call if little ears are around.

Partner:
Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20

Connect with Johnny:

• Previous Inspired Soles episodes:
  • EP 240: Sub-35 10K & Ottawa Race Weekend Recap
  • EP 230: Ask Carolyn Anything + Colour Commentary from Johnny
  • EP224: Do You Control Strava, or Does It Control You?
  • EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode
  • EP 202: Paris Olympic Track & Marathon Recap
  • EP 55: Road to the 2021 Boston Marathon
  • EP 12: Slow the BLEEP Down
• Instagram: @bestjohnnyever

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

In this episode, Carolyn sits down with Kristian Warwick — host of The Marathon Podcast, filmmaker, and 2:47 marathoner living in Oslo. Kristian shares how a lifetime in competitive speed skating shaped his rapid rise in the marathon, why he’s dreaming boldly about running 2:25, and what it’s like being coached by Jon Green. He also opens up about his unique approach to supporting emerging professional runners through direct athlete sponsorship, backed by his creative work at Wiild Studios. Kristian’s zest for life, belief in giving back, and passion for storytelling make this a truly inspiring conversation you won’t want to miss.

Connect with Kristian:

• Podcast: The Marathon Podcast
• Instagram: @the.marathon.podcast & @warwick.runs
• YouTube: https://www.youtube.com/@Warwickruns

Connect with Inspired Soles & Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin
• Browse 260+ episodes in the archives
• Subscribe, rate & review to support the show

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.