- 16
- Episodes
- 12
- Ratings
- 2025
- First episode
About Running Unicorns
Hosted in the DMV by Kristina Southam Townsend—adventure athlete, global citizen, and former Race Director—Running Unicorns (RU) spans the fun, serious and bright sides of sport. From culture to community, youth to pro, sports diplomacy to economic impact, technicalities to travel, performance to style—we go the distance. Each episode kicks off with a word to unpack and serves as an anchor to bring big ideas home. Our mission is to inspire people to move more and feel alive, open hearts, minds, doors—and wallets—and increase positive impact through sports, recreation, and play. Connecting with everyday athletes, changemakers, and decision-makers, Running Unicorns aims to uplift and foster unity, no matter your mascot or turf. We explore how sport connects us, shapes us, divides us, and—ultimately unites us. Welcome to the club, come, run with us! Visit: runningunicorns.com Music by Tunetank from Pixabay
- Publisher
- Kristina Southam Townsend
- Category
- education · health & fitness · sports
- Language
- en
- Explicit
- No
- First episode
- 8 Oct 2025
- Latest episode
- 6 Aug 2026
Latest episodes
16 episodes in the feed.
6 Aug 2026
Running Unicorns | EMPOWERMENT with Claire Rietmann-Grout | Season 2 #3
Word of the Episode: EMPOWERMENT Episode Guest: Claire Reitmann-Grout — https://www.instagram.com/clairethepositivecoach/ (https://www.instagram.com/clairethepositivecoach/) — For all show notes, visit: runningunicorns.com/notes (http://runningunicorns.com/notes)
4 Aug 2026
Running Unicorns | FAITH with Julius Brown | Season 2 #2
Word of the Episode: FAITH Episode Guest: Julius Brown — https://www.instagram.com/solecircleevents/ (https://www.instagram.com/solecircleevents/) — For all show notes, visit: runningunicorns.com/notes (http://runningunicorns.com/notes)
4 Aug 2026
Running Unicorns | TRANSFORM with Shelly Mrstik | Season 2 #1
Word of the episode: TRANSFORM Episode Guest: Shelly Mrstik — https://www.linkedin.com/in/shellymrstik/ (https://www.linkedin.com/in/shellymrstik/) — For all show notes, visit: runningunicorns.com/notes (http://runningunicorns.com/notes)
7 May 2026
Running Unicorns | GRATEFUL with Amanda Kjar Wilkinson | Season 1 #11 - Special Edition: Book Feature
Word of the Episode: GRATEFUL - Special Edition: Book Feature* Episode Guest: Amanda Kjar Wilkinson — This episode is a special edition, featuring the book: Walking with Grace: A Memoir In Two Voices, and author, Amanda Kjar Wilkinson. In addition to author, Amanda is an artist, recreational athlete, interfaith advocate, community builder, and - Mother. She shares her profound journey of grief, hope, and resilience after losing two children, Gracelyn and Bennett, both keeping their legacy alive and becoming stronger in the process. We discuss how the themes in her book can exemplify how we can all better, "walk with grace" through, "Walking with Grace". Through her personal story and books, Amanda explores the intersection of the physical and emotional impacts of grief, and the grit to keep living. Amanda offers insights on the power of movement, connection, and community throughout the highs and lows, and different seasons of life - as well as how we can better support one another, and live life to the fullest. — https://www.instagram.com/amandakjarwilkinson/ (https://www.instagram.com/amandakjarwilkinson/) — More about Amanda and her work here: https://amandawilkinsonspeaks.com/ (https://amandawilkinsonspeaks.com/) * Featured Book | Walking with Grace (https://amzn.to/4tl5g1I) (https://amzn.to/4tl5g1I (https://amzn.to/4tl5g1I)) Book | The Body Keeps the Score (https://amzn.to/4ndNZWS (https://amzn.to/4ndNZWS)) — For all show notes, visit: runningunicorns.com/notes (http://runningunicorns.com/notes)
24 Apr 2026
Running Unicorns | QUITTING with Barb Anthony | Season 1 #9
For all show notes, visit: runningunicorns.com/notes (http://runningunicorns.com/notes) Word of the Episode: QUITTING Episode Guest: Barb Anthony — https://www.instagram.com/sportsocialworker_banthony/ (https://www.instagram.com/sportsocialworker_banthony/) https://www.instagram.com/playgapsports/ (https://www.instagram.com/playgapsports/) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
24 Apr 2026
Running Unicorns | QUIET with Dennis Heathfield | Season 1 #10
For all show notes, visit: runningunicorns.com/notes (http://runningunicorns.com/notes) Word of the Episode: QUIET Episode Guest: Dennis Heathfield — https://www.instagram.com/deafathletic/ (https://www.instagram.com/deafathletic/) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
24 Apr 2026
Running Unicorns | CATALYST with Terrance Diggs | Season 1 #7
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: CATALYST Episode Guest: Terrance Diggs — This episode features Terrence Diggs, founder of the D17 brand and leader of the D17 Run Club, discussing his journey in running, community building, and brand development. The conversation explores how running serves as a catalyst for connection, personal growth, and inclusivity within the running community. Terrence is a runner, creative brand builder, and community leader focused on running apparel and culture. Join us and learn how to be a catalyst in your community too! — https://www.instagram.com/d17running/ (https://www.instagram.com/d17running/) — Additional Notes, links and mentions: — Learn more about Terrance here: https://d17terrance.substack.com/ (https://d17terrance.substack.com/) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
23 Apr 2026
Running Unicorns | IDENTITY with Adam DeVon Miller | Season 1 #8
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: IDENTITY Episode Guest: Adam DeVon Miller Adam DeVon Miller joins Kristina to explore identity through the lens of sport, purpose, and life beyond competition. A former multi-sport athlete and college football player, Adam shares how he took his values and career from off the field and on to founding the Good Game Foundation; which connects athletes with nonprofits and uses their platforms to create meaningful community impact. We talk about the different seasons of life, and the evolution of our identities, and in particular, how athletes can shape theirs once they formally leave the field, turning their love for sport into lasting purpose. — https://www.linkedin.com/in/adamdevonmiller/ https://www.instagram.com/goodgamefdn https://www.youtube.com/@goodgamefoundation — Additional Notes, links and mentions: — Learn more about Adam here: https://www.goodgamefoundation.org/about The Good Game Foundation: https://www.goodgamefoundation.org/ — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
22 Apr 2026
Running Unicorns | FORWARD with Alex Baker | Season 1 #6
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: FORWARD Episode Guest: Alex Baker While Alex Baker hates ketchup, he hates cancer more. In this episode, Alex shares with Kristina how running became a steady source of strength through grief after losing his wife to a battle with cancer. He shares what it took to rebuild his health so he could care for himself and be there for his kids, and encourages listeners to notice the often unseen support systems that help carry us forward. Through running, racing, and fundraising, Alex offers a moving example of how pain can be transformed into purpose. Take the next step forward, tune in and think with us. — https://www.instagram.com/ketchuptocancer/ (https://www.instagram.com/ketchuptocancer/) — Additional Notes, links and mentions: — “I hate ketchup. I hate cancer more.” - Alex http://ketchuptocancer.com/ (http://ketchuptocancer.com/) Learn more about Alex and his goals: https://fundraising.stjude.org/site/TR?px=2257869&fr_id=159612&pg=personal (https://fundraising.stjude.org/site/TR?px=2257869&fr_id=159612&pg=personal) St. Jude Children’s Research Hospital: https://www.instagram.com/stjude/ (https://www.instagram.com/stjude/) Colorectal Cancer Awareness: https://colorectalcancer.org/get-involved/advocate/colorectal-cancer-awareness-month (https://colorectalcancer.org/get-involved/advocate/colorectal-cancer-awareness-month) https://www.instagram.com/ketchuptocancer/ (https://www.instagram.com/ketchuptocancer/) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
22 Apr 2026
Running Unicorns | CHAMPION with Erika Coleman | Season 1 #5
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: CHAMPION Episode Guest: Erika Coleman Erika Coleman, speaker, consultant, and recovering overachiever, joins Kristina for a conversation about burnout, resilience, and what it really means to be a champion. Known for her TED Talk on “success without stress,” Erika brings that message closer to home here. From reconnecting over time the two spent in the mountains of Mexico with the Tarahumara (running community) to reflecting on racquetball, family, and business, Erika and Kristina explore the mountains and valleys we all climb and cross — and why pacing yourself is essential to performing at your best. Come, walk and talk with us! — https://www.instagram.com/evenachieving/ (https://www.instagram.com/evenachieving/) https://www.linkedin.com/in/erika-coleman-1591b435/ (https://www.linkedin.com/in/erika-coleman-1591b435/) — Additional Notes, links and mentions: — More about Erika and her work here: https://www.erikacolemanspeaks.com/ (https://www.erikacolemanspeaks.com/) Watch Erika’s TED Talk here: erikastedtalk.com (https://www.youtube.com/watch?v=9y1ZTgBClVI) Book | Crucial Influence (https://amzn.to/4mUQayE (https://amzn.to/4mUQayE)) Book | Born to Run (https://amzn.to/4mIirbs (https://amzn.to/4mIirbs)) Racquetball: https://www.usaracquetball.com/ (https://www.usaracquetball.com/) Tarahumara: https://medium.com/@Stevegrayfs/the-tarahumara-the-running-people-e15142ee4183 (https://medium.com/@Stevegrayfs/the-tarahumara-the-running-people-e15142ee4183) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
22 Apr 2026
Running Unicorns | CONVERGENT with Joanne Pasternack | Season 1 #4
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: CONVERGENT Episode Guest: Joanne Pasternack What happens when passion, purpose, and sport all meet? That’s where convergence begins. Joanne Pasternack joins Kristina for a conversation on how sports build bridges and strengthen communities. With experience spanning the Golden State Warriors, the San Francisco 49ers, Special Olympics, and beyond, Joanne brings a powerful perspective on leadership, youth sports, and global impact. From ice skating to the NFL, wrestling to chess, and athletes to authors, together we look for the throughlines — and how to use them to create meaningful connections. Join, and find more throughlines with us! — https://www.linkedin.com/in/jpasternack/ (https://www.linkedin.com/in/jpasternack/) https://www.instagram.com/joannepasternack/ (https://www.instagram.com/joannepasternack/) — Additional Notes, links and mentions: — More about Joanne and her work: https://gufaculty360.georgetown.edu/s/contact/0033600001PUvWVAA1/joanne-pasternack (https://gufaculty360.georgetown.edu/s/contact/0033600001PUvWVAA1/joanne-pasternack) Book | Patrick Willis: Journey to The Hall of Fame (https://amzn.to/4sQZwN5 (https://amzn.to/4sQZwN5)) Book | The Way of the Champion by Paul Rabil (https://amzn.to/4csHxb0 (https://amzn.to/4csHxb0)) Article | Michael Phelps Teaches the Ravens to Swim: https://www.baltimoreravens.com/news/michael-phelps-ravens-visit-teach-players-swim-training-camp (https://www.baltimoreravens.com/news/michael-phelps-ravens-visit-teach-players-swim-training-camp) Laureus | Sport for Good: https://www.laureus.com/sport-for-good (https://www.laureus.com/sport-for-good) Laureus | Sport for Good: Figure Skating in Harlem x IWC: youtube.com/watch?si=7PX8h7RSX-pXdRpN&v=SBuom__Z4-8&feature=youtu.be (http://youtube.com/watch?si=7PX8h7RSX-pXdRpN&v=SBuom__Z4-8&feature=youtu.be) ESPN x Disney x Positive Coaching Alliance | Take Back Youth Sports: https://positivecoach.org/take-back-sports/ (https://positivecoach.org/take-back-sports/) Special Olympics: https://www.specialolympics.org/ (https://www.specialolympics.org/) USA Fencing & Parafencing: https://www.usafencing.org/ (https://www.usafencing.org/) Dominique Dawes Gymnastics Academy (Dominique is a Maryland native): https://www.dominiquedawesgymnasticsacademy.com/ (https://www.dominiquedawesgymnasticsacademy.com/) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
17 Apr 2026
Running Unicorns | ULTRA-BINGE Season update - with Kristina
Running Unicorns | ULTRA-BINGE Season update with Kristina To get episode updates and show notes to your inbox, subscribe to Substack at: https://runningunicorns.substack.com/ (https://runningunicorns.substack.com/) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
10 Nov 2025
Running Unicorns | WIN with Cody Damon | Season 1 #3
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: WIN You are already winning - just by being here! Cody Damon and Kristina discuss how sports for good, is full of win-win opportunities. We’ll cover how we can increase winning combinations and returns, from sports business to everyday play, and make the world a better place in the process. Join us, and expand the definition of winning in sports and life! #Sportsforgoodisgoodforbusiness Episode Guest: Cody Damon @insta_burner21 (https://www.instagram.com/insta_burner21/) thatsthewinwin.com (https://www.thatsthewinwin.com/) Running Unicorns Club + Walk-on Songs Playlist (https://open.spotify.com/playlist/5wXhmgl7yhlu7ZWngpfDUW) Additional Notes, links and mentions: Media Cause - more here (https://mediacause.com/). Sports Innovation Lab Reports (Women’s Sports Fans, Sports Business, Fandom, Innovation, etc.) - more here (https://www.sportsilab.com/reports). Minnesota Vikings Foundation - more here (https://www.vikings.com/community/vikings-foundation/). Savannah Bananas - more here (https://thesavannahbananas.com/). Coco Gauff and mental health - more here (https://www.si.com/onsi/serve/news/posts/coco-gauff-says-she-was-in-a-really-dark-place-in-2023). Giving Tuesday - more here (https://www.givingtuesday.org/). Lebron James ‘Kenbassador’ Barbie doll x Foundation feature - more here (https://www.youtube.com/watch?v=0XOY-TzyWok&t=70s). Sports Lingo mentioned: What is NIL? (https://www.investopedia.com/name-image-likeness-8558991) GW Sports Philanthropy Certificate - more here (https://business.gwu.edu/academics/programs/executive-education/professional-certificates/sports-philanthropy-executive-certificate). Learn more about the Running Unicorns Podcast and Club at: Runningunicorns.com (http://runningunicorns.com) @runningunicorns.club (https://www.instagram.com/runningunicorns.club/) Substack.com (https://runningunicorns.substack.com/) Strava - RU Club (https://www.strava.com/clubs/1752902?utm_source=android_share&utm_medium=social&share_sig=LBNZ3C6S1758488863&_branch_match_id=1501208869845773634&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXLy4pSixL1EssKNDLyczL1s9Kc8zzyA8KCwxPsq8rSk1LLSrKzEuPTyrKLy9OLbJ1zijKz00FADYwm349AAAA) Email with a message or voice note to: Team@runningunicorns.com This is a production of (https://www.linkedin.com/company/southtown-communications/)Southtown Communications (https://www.linkedin.com/company/southtown-communications/). Music by Tunetank (https://pixabay.com/users/tunetank-50201703/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=350039) from Pixabay (https://pixabay.com//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=350039) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
14 Oct 2025
Running Unicorns | HUMAN with Joe Flynn | Season 1 #2
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Word of the Episode: HUMAN Join Kristina and our guest, Joe Flynn! Whether your Fantasy Football IQ is non-existent, or you’re an old pro - Fantasy Football for Good (developed by Joe Flynn) highlights the human under the helmet. We’ll cover how to learn more about athlete impact across causes like youth education, mental health, and food security. Episode Guest: Joe Flynn Fantasyfootballforgood.com (http://Fantasyfootballforgood.com) @JoeFlynnSports (https://www.instagram.com/joeflynnsports) Running Unicorns Club + Walk-on Songs Playlist (https://open.spotify.com/playlist/5wXhmgl7yhlu7ZWngpfDUW) Additional Notes, links and mentions: The Sports Bra initiative was by Monumental Sports & Entertainment Foundation, and a part of their “District of Play” Initiative - more here (https://www.monumentalfoundation.org/videos/2025-mse-sports-bra-distribution). Youth Sports Town Hall - more here (https://fightforchildren.org/youth-sports-town-hall/). Research tools that are designed to objectively rate non-profits and provide donor resources were Charity Navigator (https://www.charitynavigator.org/) and Charity Watch Dog (https://www.charitywatch.org/). Sports Lingo - NIL: What is NIL? (https://www.investopedia.com/name-image-likeness-8558991) GW Sports Philanthropy Certificate - more here (https://business.gwu.edu/academics/programs/executive-education/professional-certificates/sports-philanthropy-executive-certificate). Quote referenced with attribution: “I never lose. I either win or learn.” by Nelson Mandela Learn more about Running Unicorns: Runningunicorns.com (http://Runningunicorns.com) @ (https://www.instagram.com/runningunicorns.club/)runningunicorns.club (http://runningunicorns.club) Substack.com (http://Substack.com) Strava - RU Club (https://www.strava.com/clubs/1752902?utm_source=android_share&utm_medium=social&share_sig=LBNZ3C6S1758488863&_branch_match_id=1501208869845773634&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXLy4pSixL1EssKNDLyczL1s9Kc8zzyA8KCwxPsq8rSk1LLSrKzEuPTyrKLy9OLbJ1zijKz00FADYwm349AAAA) Email with a message or voice note to: Team@runningunicorns.com (https://mail.google.com/mail/?view=cm&fs=1&tf=1&to=Team@runningunicorns.com) This is a production of Southtown Communications (https://www.linkedin.com/company/southtown-communications/). Music by Tunetank (https://pixabay.com/users/tunetank-50201703/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=350039) from Pixabay (https://pixabay.com//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=350039) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
8 Oct 2025
Running Unicorns | WELCOME with Kristina | Season 1 #1
For all show notes, visit: runningunicorns.com/notes (https://www.runningunicorns.com/notes) Welcome to the Running Unicorns Podcast! This episode is an introduction to the RU podcast and host, Kristina Southam Townsend. We'll cover the vision for the podcast and cover our goals as we discuss sports, recreation, and play - sports talk that goes beyond stats and stadiums. We'll talk about how sport connects us, shapes us, divides us, and ultimately, unites us. Glad you're here! Learn more about the Running Unicorns Podcast and Club at: Runningunicorns.com (http://Runningunicorns.com) @runningunicorns.club (https://www.instagram.com/runningunicorns.club/) Substack.com (https://runningunicorns.substack.com/) Strava - RU Club (https://www.strava.com/clubs/1752902?utm_source=android_share&utm_medium=social&share_sig=LBNZ3C6S1758488863&_branch_match_id=1501208869845773634&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXLy4pSixL1EssKNDLyczL1s9Kc8zzyA8KCwxPsq8rSk1LLSrKzEuPTyrKLy9OLbJ1zijKz00FADYwm349AAAA) Email with a message or voice note to: Team@runningunicorns.com (https://mail.google.com/mail/?view=cm&fs=1&tf=1&to=Team@runningunicorns.com) This is a production of Southtown Communications (https://www.linkedin.com/company/southtown-communications/). Music by Tunetank (https://pixabay.com/users/tunetank-50201703/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=350039) from Pixabay (https://pixabay.com//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=350039) — For video, clips, and closed caption features, visit our YouTube channel: https://www.youtube.com/@RunningUnicorns (https://www.youtube.com/@RunningUnicorns) *Audio may be published first, followed by video.
8 Oct 2025
RUNNING UNICORNS | Trailer - Come run with us
Hosted in the DMV by Kristina Southam Townsend (https://www.linkedin.com/in/kristinasoutham/)—adventure athlete, global citizen, and former Race Director—Running Unicorns (RU) spans the fun, serious and bright sides of sport. From culture to community, youth to pro, sports diplomacy to economic impact, technicalities to travel, performance to style—we go the distance. Each episode kicks off with a word to unpack and serves as an anchor to bring big ideas home. Our mission is to inspire people to move more and feel alive, open hearts, minds, doors—and wallets—and increase positive impact through sports and play. Connecting with everyday athletes, changemakers, and decision-makers, Running Unicorns aims to uplift and foster unity, no matter your mascot or turf. We explore how sport humbles and inspires—but most of all, unites and builds bridges across courses, cultures, and aisles. Welcome to the club, come run with us.
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- Apple Podcasts (US)
- 5.0 / 5
- 9 ratings
- Spotify
- 5.0 / 5
- 3 ratings
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