SWAP Adventure Team

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Running Coaching from David & Megan Roche

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SWAP Adventure Team

SWAP Adventure TeamSWAP Adventure TeamSWAP Adventure Team

Running Coaching from David & Megan Roche

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filler@godaddy.com

  • Home
  • Meet the Team
  • Pricing & Contact Info
  • About Us
  • Training Plans
  • Podcast
  • Writing
    • Featured
    • Training Theory + Science
    • Trail Tips
    • Mental Health
    • Fueling
    • Injuries + Prevention
    • Workouts + Training
    • Culture
    • Race Takeaways
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Mental Health + Psychology of Sport

7 Body-Image Resolutions for Trail Runners

How Self-Talk May Influence Long-Term Adaptation

7 Body-Image Resolutions for Trail Runners

In running, there's often a perception of what the "ideal" body type looks like. We want to break that stigma for all runners.

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Mental Health is Health. Let's Treat It.

How Self-Talk May Influence Long-Term Adaptation

7 Body-Image Resolutions for Trail Runners

There is staggering variation in how each of us can experience the world inside of our own heads. Mental health treatment can vary from non-clinical practices to talk therapy to medication and so much more—and no treatment should have any stigma. 

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How Self-Talk May Influence Long-Term Adaptation

How Self-Talk May Influence Long-Term Adaptation

How Positive Reinforcement May Improve Physiology and Hormones

An incredible study from 2014 found that simple self-talk training and intervention can improve performance. What might happen when those psychology-influenced performance gains interact with physiological adaptations over multiple training cycles? 

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How Positive Reinforcement May Improve Physiology and Hormones

How Positive Reinforcement May Improve Physiology and Hormones

How Positive Reinforcement May Improve Physiology and Hormones

Fascinating studies from rugby show that positive reinforcement before and after matches can increase testosterone and reduce cortisol. What are the implications for how we discuss training and racing?

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Getting Vulnerable and Shooting Your Shots

How Positive Reinforcement May Improve Physiology and Hormones

Getting Vulnerable and Shooting Your Shots

Sports can be cruel. And that’s why they are magic. 

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New Year's Resolutions for Trail Runners

How Positive Reinforcement May Improve Physiology and Hormones

Getting Vulnerable and Shooting Your Shots

Les clients ont des questions, vous avez les réponses. Affichez les questions fréquemment posées, pour que tout le monde en profite.

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It's Okay to be Sad at Christmas

Running Sucks Sometimes- And That's Okay

It's Okay to be Sad at Christmas

The holidays are idealized as a happy, peaceful time of year. But it's okay if it doesn't feel that way, around the holidays or anytime.

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Dream Big and Go For It

Running Sucks Sometimes- And That's Okay

It's Okay to be Sad at Christmas

Insecurities are real. Doubts happen. But that doesn't mean you should be afraid to go after lofty ambitions.

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Running Sucks Sometimes- And That's Okay

Running Sucks Sometimes- And That's Okay

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

Yes, we love running. That doesn't mean every run is perfect. Here's how to embrace the suck.

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The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

A recent report in The Oregonian details allegations that the University of Oregon program adjusted training based on body composition readings in repeated DEXA scans. If true, that practice is medically dubious and physiologically wrong.

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Understanding the Post-Race Blues

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

Don't Worry About What the Scale Says

This article is on a mental-health consideration for runners that is rarely talked about on social media: the post-race blues. The goal isn’t to solve the post-race blues—that is just as impossible as solving depression and anxiety. 

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Don't Worry About What the Scale Says

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

Don't Worry About What the Scale Says

In coaching, we have seen many athletes go through a  struggle with the scale. They’ll unwittingly sacrifice some self-worth for some speed, and they’ll wind up with neither.

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Just Say No to F.O.M.O

Don't Psych Yourself Out on Race Day

Don't Psych Yourself Out on Race Day

FOMO is usually characterized as a social-media problem, but research indicates that it’s more of a problem of human nature.

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Don't Psych Yourself Out on Race Day

Don't Psych Yourself Out on Race Day

Don't Psych Yourself Out on Race Day

Battle race day woes with performance psychology. Acknowledging performance anxiety is the first step to gaining control over it. 

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Tips For Getting Motivated

Don't Psych Yourself Out on Race Day

Here's How to Build Mental Toughness

Feeling blah? Here are a few tips for getting yourself more motivated to run when you really don't want to. 

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Here's How to Build Mental Toughness

How (And Why) to Avoid Quitting Workouts

Here's How to Build Mental Toughness

While we are all unique, there are some themes that might help you strengthen your mental toughness and learn to work with your inner critic.

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Why Should I Care About Running

How (And Why) to Avoid Quitting Workouts

How (And Why) to Avoid Quitting Workouts

Sometimes running feels like an existential crisis. Why should we care about it?

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How (And Why) to Avoid Quitting Workouts

How (And Why) to Avoid Quitting Workouts

How (And Why) to Avoid Quitting Workouts

It's one thing to think about a workout; it's another to actually do it. Here's how to make sure workout brain doesn't convince you to quit.

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Loving Your Strong

The Power of Love and Self Acceptance During Workouts

The Power of Love and Self Acceptance During Workouts

Running can come with a host of body insecurities. We're here to tell you that you're perfect as you are, no matter what.

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The Power of Love and Self Acceptance During Workouts

The Power of Love and Self Acceptance During Workouts

The Power of Love and Self Acceptance During Workouts

he basic principle: athletes set intentions on each workout to finish (as long as it is not a risk to their mental and physical health) with a demonstration of self love and acceptance that always adds to their soul cup.

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The Training Benefits of Crying

The Power of Love and Self Acceptance During Workouts

In 2021, Let's Believe Recklessly

Tears of joy. Sad sobs. Bored to tears. Not only is it OK to cry in and around runs, it might just be a sign that you’re paying attention.

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In 2021, Let's Believe Recklessly

Why "Ted Lasso" is the Best Show About Coaching and Athletics

In 2021, Let's Believe Recklessly

And here’s the message of this article: I think we all have to cultivate a bit of willful ignorance in all we do. That doesn’t mean we should be stupid. … Instead, I am urging you to go into 2021 leading with the heart and soul rather than with logic and a spreadsheet of probabilities.

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Antidepressant Medications and Athletic Performance

Why "Ted Lasso" is the Best Show About Coaching and Athletics

Why "Ted Lasso" is the Best Show About Coaching and Athletics

Antidepressants can change lives. Antidepressants can save lives. And antidepressants can help support long-term athletic breakthroughs.   

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Why "Ted Lasso" is the Best Show About Coaching and Athletics

Why "Ted Lasso" is the Best Show About Coaching and Athletics

Why "Ted Lasso" is the Best Show About Coaching and Athletics

The power of Ted Lasso is in making the leap toward love in a world that often rewards cynicism. Maybe we could all learn from that.

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Celebrating Yourself Just the Way You Are

6 Inspirational (Or Not) Quotes From the Tour de France Announcers

6 Inspirational (Or Not) Quotes From the Tour de France Announcers

The meaning of this amazing, ambitious article is just to give you permission to want to turn your swag-meter up a notch, and to help people you know turn their notches up too, and to accept it with love when you see people showing swag in life.

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6 Inspirational (Or Not) Quotes From the Tour de France Announcers

6 Inspirational (Or Not) Quotes From the Tour de France Announcers

6 Inspirational (Or Not) Quotes From the Tour de France Announcers

I don’t think riding possessed necessarily means you’re overtaken by force of will, a demon pushing you to new levels. I think it can also mean buying into yourself so thoroughly that the voices saying “I can’t” get quiet, at least for a few minutes.  

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Try Not to Judge Yourself on Your Bad Days

6 Inspirational (Or Not) Quotes From the Tour de France Announcers

Try Not to Judge Yourself on Your Bad Days

Your best day a few years ago is your bad day now. Just imagine where self-belief through those bad days might take you a few years from now.

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Self-Belief Practice

5 Silly Ways to Add Playfulness to Your Next Run

Try Not to Judge Yourself on Your Bad Days

You got whatever it is you are putting your mind to because that is the superpower of an athletic life. You willingly run into the fire of hard workouts, slogs when you’re tired, recovering when you want to go hard, the day-after-day grind.

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5 Silly Ways to Add Playfulness to Your Next Run

5 Silly Ways to Add Playfulness to Your Next Run

5 Silly Ways to Add Playfulness to Your Next Run

Running becomes a chore because all repetitive acts risk becoming a chore eventually. That’s something people don’t talk about too much in the dialogue related to dream jobs and perfect relationships and other idealized fairy tales.

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Being Yourself in a World With Haters

5 Silly Ways to Add Playfulness to Your Next Run

5 Silly Ways to Add Playfulness to Your Next Run

Here’s the thing to remember: the negative people that want you to change who you are? They’re often the same types of people as those anonymous commenters, just dressed up in enough clothes to be seen outside without having the cops called on them.

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Chasing Your Trail-Running Potential Takes Many Years, So Keep Believing

Chasing Your Trail-Running Potential Takes Many Years, So Keep Believing

Chasing Your Trail-Running Potential Takes Many Years, So Keep Believing

Wherever you are starting right now, your potential lies on the distant horizon. There are countless miles between where you are and where you are capable of going. You just have to believe and put in the work

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Let's Talk Openly and Lovingly About Financial Worries Amid Coronavirus

Chasing Your Trail-Running Potential Takes Many Years, So Keep Believing

Chasing Your Trail-Running Potential Takes Many Years, So Keep Believing

If you are worried about your livelihood, there are tons of people right there with you. It’s a shared feeling we can all embrace as a community and talk about openly, lifting each other up as much as we can along the way.

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A Message in the Time of Coronavirus: You Are Amazing

Chasing Your Trail-Running Potential Takes Many Years, So Keep Believing

A Message in the Time of Coronavirus: You Are Amazing

Some launch into fear, denial, anger. For others it’s like a snow day, full of adventure. All of this is mapped onto a world where economic disparity and privilege is inextricable from actions and options.

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The Olympic Marathon Trials and Big Dreams

The Olympic Marathon Trials and Big Dreams

A Message in the Time of Coronavirus: You Are Amazing

We love the Olympic Marathon Trials, but not because it’s the race that chooses Team USA. For us, it’s about the stories.

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In 2022, Let's Fail Spectacularly

The Olympic Marathon Trials and Big Dreams

In 2022, Let's Fail Spectacularly

Running won’t solve death or climate change, but maybe it can help quiet those fearful, self-critical voices inside our own heads just a little bit. Running gives us a chance to practice seeing that swirl of chaos and moving forward with love anyway.

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Forgive Yourself

The Olympic Marathon Trials and Big Dreams

In 2022, Let's Fail Spectacularly

There is that saying: “Forgive and forget.” Well, the brain is probably not wired to forget, and I don’t think we’d want it to be. Remembering things we can do differently is the only way to learn.

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You Can Listen to Music While Running if it Brings You Joy

You Can Listen to Music While Running if it Brings You Joy

You Can Listen to Music While Running if it Brings You Joy

Anything that brings you joy or meaning or purpose and doesn’t cause harm to others or yourself is generally good. Everyone is remarkably different, and those differences can be celebrated.

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What is Impostor Syndrome and How Do You Deal With It

You Can Listen to Music While Running if it Brings You Joy

You Can Listen to Music While Running if it Brings You Joy

There is no endpoint of validation that will come from running, that’s for sure. You’re going to screw up and fail, many times over. That’s part of the fun!

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Love and Loss and Running On

You Can Listen to Music While Running if it Brings You Joy

So You Had a Crappy Race...Now What?

Our brains really want to overlay order onto outcomes. One thing leads to another. Working hard means you’ll succeed. Fighting hard means you’ll be cured. That’s not cancer. 

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So You Had a Crappy Race...Now What?

The Uplifting Power of Sharing the Love

So You Had a Crappy Race...Now What?

Belief doesn’t mean thinking you will win every race; it means thinking you can continue to grow even when you’re handed evidence to the contrary.

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The Uplifting Power of Sharing the Love

The Uplifting Power of Sharing the Love

The Uplifting Power of Sharing the Love

Outcomes of races and training days are dust in the wind, but the experiences and emotions you share with others have tendrils that affect everything about the world you are living in.  

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Dream Big and Go For It

The Uplifting Power of Sharing the Love

The Uplifting Power of Sharing the Love

The lowest lows precede the highest highs, and the highest highs precede the lowest lows, and the whole time you can grow and learn and connect in ways that bring light to your life and the lives of those around you.

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You Are an Elite

Let's Talk About Disordered Eating and Male Athletes Athletes

Performance-Enhancing Thoughts

Work hard, take chances, succeed and fail at the limits of your capabilities. Sounds like an elite athlete to me.

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Performance-Enhancing Thoughts

Let's Talk About Disordered Eating and Male Athletes Athletes

Performance-Enhancing Thoughts

A 2011 meta-analysis in the Perspectives on Psychological Science journal found that positive self-talk is effective for performance improvement across 32 studies. A 2013 study in the Medicine & Science in Sport & Exercise journal found one of the mechanisms—a reduction in perceived exertion. 

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Let's Talk About Disordered Eating and Male Athletes Athletes

Let's Talk About Disordered Eating and Male Athletes Athletes

Let's Talk About Disordered Eating and Male Athletes Athletes

But even now, I look in the mirror and I’m pretty sure I see something different than what other people see. I feel a bit guilty eating that extra slice even as I know it’s good for me as an athlete. The contagion rarely goes away completely after it’s planted.

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Positivity is a Performance Enhancer

Your Big Goals Don't Have to be Races

Let's Talk About Disordered Eating and Male Athletes Athletes

Smiling and self-talk may be particularly beneficial because they harness the power of something called cognitive reappraisal, a practice focused on the way you engage with sensations.

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Your Big Goals Don't Have to be Races

Your Big Goals Don't Have to be Races

Your Big Goals Don't Have to be Races

The research on happiness indicates that interaction with your community is one of the most important elements in wellbeing. A solo adventure can be memorable, but get your community involved and it can be unforgettable.

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Positivity Training: 4 Mental Keys

Your Big Goals Don't Have to be Races

Your Big Goals Don't Have to be Races

In your own training: Constantly remind yourself that running is a privilege requiring health and vitality, and that you should never take it for granted, even when it’s yet another day of your personal “bike path left.”

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Lifting the Stigma: 7 Body Image Resolutions for Trail Runners

Lifting the Stigma: 7 Body Image Resolutions for Trail Runners

Lifting the Stigma: 7 Body Image Resolutions for Trail Runners

Whatever the label, many runners are secretly struggling in the chasm between what their brains want and what their bodies need.

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Recess for Adults

Lifting the Stigma: 7 Body Image Resolutions for Trail Runners

Lifting the Stigma: 7 Body Image Resolutions for Trail Runners

OCR seems to flummox beginners in the same way trail racing does. Whereas we trail runners might forget lubrication before a muddy run, OCR newbies can be stumped by the entire concept of an obstacle.

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How to Keep a Healthy Perspective on Running

Lifting the Stigma: 7 Body Image Resolutions for Trail Runners

3 Easy Ways to Make Your Trail Runs More Joyful

There are two types of runners—those who respond to failure with despondent discouragement, and those who respond to failure with renewed motivation.

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3 Easy Ways to Make Your Trail Runs More Joyful

How to Get Out the Door (Even When You Really Don't Want To)

3 Easy Ways to Make Your Trail Runs More Joyful

For years, sports psychologists and coaches have espoused the positive effects of positivity—and research has accumulated to back up the claim.

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How to Get Out the Door (Even When You Really Don't Want To)

How to Get Out the Door (Even When You Really Don't Want To)

How to Get Out the Door (Even When You Really Don't Want To)

How do you keep training consistently in the winter when you might not always feel like lacing up the running shoes? Here are five strategies to make every season count.

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How to Make Friends With Pain

How to Get Out the Door (Even When You Really Don't Want To)

How to Get Out the Door (Even When You Really Don't Want To)

The final tidbit is the most fascinating (and theoretical) of all. The central governor theory is the idea that a portion of athletic performance is purely neurological—our primal brain putting a stop to an activity because it is not accustomed to the discomfort.  

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Training and the Art of Stress Management

Training and the Art of Stress Management

Training and the Art of Stress Management

The body doesn’t know miles. It knows stress. Adjust your training based on stress and don’t mimic the training of someone living a different life.

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Trail Run With Confidence

Training and the Art of Stress Management

Training and the Art of Stress Management

By being a fan, you get more fans. By being a critic, you only find self-indulgent satisfaction.  Be yourself, accept yourself, love others and, by all means, if you want to, take that shirt off.

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Training and the Benefit of Self Belief

Training and the Art of Stress Management

Training and the Benefit of Self Belief

A lot of self-belief can lead to a little bit of performance benefit each day. Integrate those little benefits over many years, and you have an athlete that gets a major physiological boost from their psychological approach.

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The Oversharing Trap

Avoid Comparison to Get the Most Out of Your Training

Training and the Benefit of Self Belief

Just like Strava can build accountability on intervals—not letting up in that last 200 meters when everything is burning, because Strava is watching—it can also build accountability on recovery pace.

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Avoid Comparison to Get the Most Out of Your Training

Avoid Comparison to Get the Most Out of Your Training

Avoid Comparison to Get the Most Out of Your Training

Unless you’re a self-obsessed narcissist, comparison is a game you will virtually always lose if you zoom out far enough. When you compare yourself to other people, cracks start to form in self-esteem.

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Embracing Failure on the Trails

Avoid Comparison to Get the Most Out of Your Training

Avoid Comparison to Get the Most Out of Your Training

You’ll fail workouts, you’ll fail races, you’ll get injured. Smart training can reduce adversity, but no amount of planning can eliminate it. Your long-term development ultimately depends on how you respond to failure.

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The Emotional Side of Trail Running

Injuries are Inevitable, So Cut Yourself Some Slack

Training for Experiences, Not Events

The emotional side of running is rarely talked about. We highlight the successes and high points, but less often the inexplicable bouts of sadness and frustration, the cycles of low motivation and depression.

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Training for Experiences, Not Events

Injuries are Inevitable, So Cut Yourself Some Slack

Training for Experiences, Not Events

Training consistently, with long-term focus on self-improvement, is not just about getting faster or improving in races. In fact, it doesn’t have to be about that at all.

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Injuries are Inevitable, So Cut Yourself Some Slack

Injuries are Inevitable, So Cut Yourself Some Slack

Reduce Perceived Exertion + Make Running Feel Easier

This is not an article about avoiding injury. There are methods to reduce injury risk, for sure. But the only way to truly avoid running-related injury is simple: don’t run.

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Reduce Perceived Exertion + Make Running Feel Easier

Reduce Perceived Exertion + Make Running Feel Easier

Reduce Perceived Exertion + Make Running Feel Easier

Your brain plays a large role in determining how hard you think you are working—also called Rate of Perceived Exertion (RPE). RPE goes a long way in determining what you can actually do, and how much you enjoy it.

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8 Dirty Little Secrets of Trail Running

Reduce Perceived Exertion + Make Running Feel Easier

8 Dirty Little Secrets of Trail Running

Here, coach David Roche cuts to the heart of important issues all trail runners may face at some point, so, take heart—you’re not alone in your struggles on and off the trails. 

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You Don't Have to Run Ultras

Reduce Perceived Exertion + Make Running Feel Easier

8 Dirty Little Secrets of Trail Running

Ultramarathons are trendy (and amazing!) But we're here to remind you - you don't have to run ultras to be a trail runner.

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Trail Runners Are Crazy. Make it Work For You.

Trail Runners Are Crazy. Make it Work For You.

Trail Runners Are Crazy. Make it Work For You.

We all know of runners whose obsession has had tragic consequences. The same thing that makes us great and fulfilled can make us unhealthy (and hurt our performance).

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Lack of Time? You Can Still Do It

Trail Runners Are Crazy. Make it Work For You.

Trail Runners Are Crazy. Make it Work For You.

 This article is intended to provide some tips for runners that find meaning and purpose from the daily grind of training, but sometimes have trouble fitting it all in.  Most importantly, remember that you are enough, unconditionally.

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