a run with my sister by Kjersti Nelson

Lace up, and join Kjersti for a guided warm-up and practice non-judgmental awareness while running or walking.   

Jannifer and Kjersti discuss what run workouts were like while pregnant, and how they got back into running post-pregnancy. Kjersti introduces the concept of a "run dose", which is essentially how much running you uniquely need to feel better/more like yourself. 

In this episode Jannifer and Kjersti discuss the benefits of running with friends.  Big take away: "Find a friend, go running. Go running, find a friend."

Lace up and join Kjersti for a guided run or walk meditation focused on gifting loving-kindness to others and yourself.  Warm-up and Cool-down included.  

Lace up, get your ear buds in, and join Kjersti for a zen, guided body scan meditation (plus warm-up and cool-down).  This meditation is meant to be done while running or walking.  Enjoy!  

In this 6-minute exercise Kjersti will guide you through a visualization exercise to challenge negative self-talk that might creep up while running.  Cozy up, get comfortable, soften your gaze or close your eye then visualize! 

In this episode Jannifer, Creative Writing teacher by trade, provides her method for memoir writing (aka therapeutic journaling) as part of a running routine.  

In this episode Jannifer and Kjersti discuss the following comic strip, "Every Woman Runner Knows The Man Who Won't Be Passed", and share the personal stories that come up from their own personal experiences when encountering "ego runners".  Don't be an ego runner!  

Jannifer and Kjersti are sisters that run.  In this debut espisode, find out what to expect from A Run With My Sister podcast and get to know Kjersti and Jannifer.