Run4PRs

261. Bonking/hitting the wall? Could be your sodium or carb intake! Listen now Nov 01, 2024

261. ASK THE COACHES

1. Muscle cramps at 38k. How much sodium an hour should I be taking? Only drank water and 1000mg of sodium in gels

2. Best snacks during carboloading & traveling

3. My HR zones and different in training peaks vs Garmin: which is accurate?

https://help.trainingpeaks.com/hc/en-us/articles/360017420092-Zones-Calculator-Overview

4. What are your personal favorite gel brands to use?

https://www.cranksports.com/comparisons/gu-energy-gel/

5. How to ideally pace a 5k. I struggle to nail negative splits!

260. Post Racing Blues- How To Beat Them! Oct 25, 2024

You may have heard the phrase the ‘reverse taper’ lately. It can be all the rage on social media to use the term, but what does it really mean? I personally don’t love to use this term because after a goal race you don’t literally reverse the taper. If you did literally reverse the taper, you would probably end up injured and burnt out. The idea behind the reverse taper is that you would gradually get back into training slowly. It is important to take time off after a goal race. Sometimes athletes will experience a ‘come down’ or ‘post race blues’ after a goal race because the endorphins all start to wear off and the building towards that big goal has stopped. It can feel like a strange time, but this is a great time to start planning for your future and not get lost in the post race blues

Have you ever had ‘post race blues’

Using the reflection time as a place where you can find ways to improve for next season
Come up with a plan for the next 6-18 months blueprint
Sign up for or research your next race

What if you don’t feel like running after the first 1-2 weeks off?

This is a normal feeling
Sometimes you need to take more time off but sometimes you do just need to ACT before you get the ‘feeling back’

Seasonal changes can make you feel weird during an already weird time

Don’t focus too much on how you ‘feel’ during this time of year
Consistency is the key to success

Don’t do too much too soon

A reverse taper is not a literal thing
You want to take time off then rebuild mileage back to 50-70% of peak marathon mileage
Workouts should be 1 month after race and very short like 6x 1 min ‘effort based’ pick ups

Don’t focus too much on comparing

Don’t look at your marathon training cycle through rose colored glasses
You can’t peak forever

259. HOW LACK OF STRUCTURE MAY BE HOLDING YOU BACK Oct 18, 2024

Intentional training is key to success. We all know this in regards to marathon training or half marathon training. We will try to find the perfect plan leading up to our goal race. We stick with it, we train with a purpose! We practiced our fueling. We hit the mileage. We run the workouts… But marathon training blocks are usually only 12-20 weeks long. What are we doing the other 40-32 weeks out of the calender year? Those weeks add up and they matter! A lot of athletes as we head into the offseason or winter months will throw in the towel on following a plan and instead just do what feels good or run when they want to. As a runner, you may find improvements doing this approach in the early years of your running journey, but if you are inching towards wanting to reach your potential in the sport, the law of diminishing returns will come in. You will be to be more intentional about how you train during the MAJORITY of the year not just the 16 week marathon block

How many miles should you be running year round?

MORE MILES = improved running efficiency and body adapts to the load
We all know this intuitively, we think people who have been running for a long time have an ‘advantage’

Is it appropriate to run workouts year round?

The types of workouts matter
Let's say peak training for a marathon you run 6x 1 mi workout.. During offseason this may be 3-4x 1 mile

What are some of the key workouts you want to keep year round?

Threshold
Top End speed/strides
Medium Longer runs 90-120 min

Setting & defining goals

If you don’t know what your goals are with running, you can’t actually structure training
You have to know the direction you want to go in

258. Off seasons: Why do some people not take time off? Sep 27, 2024

With fall marathons occurring soon, we are right around the corner to offseason training. If you follow runners on social media you will notice a few trends… Either there are the athletes who take time off after their goals races and then there are those athletes who appear to continue to train and put in some serious mileage even after 2 back to back marathons this fall. Why do some people appear to never take an offseason? Can you get away with that? Is it helpful or harmful in the long run?

Today we are going to give you the guidelines to perfect your offseason and avoid any burn out or injuries in the future. We always take a little bit more of a conservative approach for this reason. Whenever we talk about any topic in running it’s important to remember out background is to help you stay in the sport of running for decades and reach your potential along the way.

What is the typical protocol for the offseason after a 5k, half & full marathon

Depends on how long the cycle was
How does athlete feel?
When was last time off?

How long do you need to take completely off?

1-2 weeks is typical
Can get away with less

Forces you to take the time before you ‘need it’

It is uncomfortable
Helps you get used to not doing the same thing constantly/avoid black and white thinking

What is a reverse taper?

What is sounds like
Spread out over more time than a taper
No workouts for a few weeks

How much mileage should you run during the offseason

50-80% of peak mileage

How long should your long runs be?

Not very long
Less than 50% of your peak mileage long runs

What if you have a spring marathon or another goal coming up with a deadline?

Doesn’t matter
Plan better

What happens if you feel good and want to keep training at a high level without an offseason?
Why do some people appear to never take an offseason but yet still crush it?
When should I reintroduce workouts again?
What is it normal to feel like?
Should you strength train?

257. Avoid pacers at your marathon Sep 20, 2024

Pacing properly in a race is key to actually racing to your potential and being able to run a time that is reflective of your fitness. The biggest mistake more athletes make is going out ‘too fast’ in a race. There can also be the mentality of holding back too much or starting too slow, but they are rare. We want to aim for our races to be even split or even a slight negative split. In recent years, we see more elites and pros positive splitting races and some even setting records doing so, but historically the way that MOST world records were set was from negative splits. This means starting a little slower than you finish. In a marathon it might look like a 3:59 marathon splitting 2:00 the first half then 1:59 the second half. It doesn’t have to be drastic.

The biggest barrier to pacing is not necessarily knowing where your fitness is at going into the race, but it is more the execution of the pacing plan. We need to remember that you are NOT a robot. Pacers and pace bands are a great idea in theory but today we are doing to do a deeper dive as to why it may not be the best approach

Does your watch help or hurt?
Should you use a pace band
Are pacers a good or bad thing
What if you are following the pacing plan and you feel good or you feel bad
How can you learn to listen to your body more?

256. Nervous For Races? Listen To This! Sep 13, 2024

256. HELPING WITH RACE NERVES

Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about our performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don’t want to be so nervous for a race that it makes us miserable! Today we are going to be chatting about ways to find zen and peace in the days and weeks leading up to race day!I like to find what my triggers are and things that really make the race day anxiety worse.

Imposter Syndrome: You don’t have to run a certain time
PRESSURE on ourselves
Running FOR YOURSELF & NOT OTHERS
You aren’t alone in feeling nervous

What are some things that make race day anxiety worse for you?
What are the ultimate fears associated with anxiety. Sometimes it’s the same 1-3 ‘what ifs’ that we continue to circle back to in our mind. If we are able to isolate what exactly we are worried

may happen, we can then ask ourselves ‘realistically, if this did happen, would you be okay?”

1.More confidence

2. Experience racing when things go wrong

Taking the scary monster out of the dark and exposing it
Don’t put pressure on yourself by talking up big goals or oversharing. Some people love pressure: others do not!
Journaling
Talking with someone
Meditation
Trusting your process: you did the work. This is what you do every day
Putting your running in perspective: it is a hobby
Remembering other people are nervous too!

255. How to run your FASTEST POSSIBLE marathon time: Hot Takes Sep 06, 2024

A lot of our content on the podcast and social media is about running marathons. Naturally many people want to improve their running which is sometimes measured in running your ‘fastest times’. This podcast episode is going to be talking about all the ways you can run your fastest marathon time. We won’t limit this episode to just ‘training tips’ but we will also add ways you can select a fast course, fast shoes & fueling optimization to get the best performance you possibly can. Why would someone opt for the fast shoes and a fast course? If you have a specific time goal you want to run to qualify for Boston or something, this is going to help you shave the most time off. Remember: revel races are BQ races. Not everyone ‘agrees’ with that, but Boston is the one who makes the rules, not us!

How to train to run your fastest marathon

Base mileage
You have to WANT IT- you have to be ready to RACE IT- it’s going to be uncomfortable
A, B, C races
Specific training
Long runs & threshold workouts
Fast half

Find the fastest possible course & refuse to race in insanely hot temps

Summer, spring & early fall marathons all have the potential to be hot. It’s just simple math that you will NOT run as fast in 70 degrees as you would in 50 degrees. You want to consider having a few races to select from and not be tied down to one specific race because if it’s 80, time goal is likely out the window. Why waste your training?
Go for courses that are FAST. Downhill or pancake flat. Hilly races will be more challenging and will lead to slower times

Fueling

Carb Loading increases your performance
Fueling DURING

Super shoes

Carbon plated shoes can lead to an increased performance

254. Do you NEED to taper? Is it worth it? Aug 23, 2024

As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It’s not exactly a time to kick back and relax/do nothing. The taper is going to give you a chance to peak for your race at the right time. If you do too short of a taper, you run the risk of feeling heavy legs on race day. If you do too long or extreme of a taper, you might feel out of the swing of things when the gun goes off on race day. We will be tapering by reducing the volume but keeping in some intensity so that your legs still have the bounce in them. During the taper, you may feel worse because your body is in recovery mode. This might cause athletes to freak out mentally, but don’t worry! This is all apart of the process.

How long should the taper be for a marathon or half marathon?

Marathon

2 weeks vs 3-4 weeks

Half Marathon

2 weeks

Should you taper for all races or just A races?

What are your goals?
B races are most of your races
Tapering & recovery is a bit of a waste of time

What % of weekly mileage should you be running during the taper

First week 70-80% of peak miles
Second week 70-80% of previous week
Third Week 70-80% of that prior week but it’s race week so it might be more

What should you eat?
What should your sleep look like?
Is it okay to go faster on your easy days?
What if you feel like crap?

Phantom pains

What if you feel really good and want to test your fitness?

253. Should you always set time goals? What about non-time based goals? Aug 19, 2024

We focus a lot on setting time based goals. Round numbers always sound and look cool, but what else is there when it comes to setting goals? Did you know there are other ways to measure progress?

Non-time based goals can be great for all athletes because they allow us to measure progress against

252. Is over training or under training holding you back? Aug 09, 2024

Most athletes are on a quest to improve. People like to see progress and no one wants to see that their hard work is actually moving them in the opposite direction of where they want to go. However, when there is not enough recovery in your training program, your body is not able to recover from the stressload of training. If you cannot recover from the stress of training, you will not be able to make adaptations that will make you a better athlete. Instead of improving, you will end up frustrated and sometimes injured as the stress continues to pile up. OR there is also the athlete who isn’t pushing hard enough. They may be stuck in their comfort zone doing the same workouts or training for the same. There are warning signs that this process has begun and that you may want to consider backing off. Today we will chat about the signs that you may be flatlining and how to stop it from happening

MORE ISN'T ALWAYS BETTER TRAP

What do you think is more common: athletes who are doing too much or athletes who are not doing enough
“I felt good”---> your body is so used to not feeling good that you have forgotten what feeling good actually feels like
Stress variables actually make you feel really good→ fight or flight mode for too long is not great
Cut back weeks
Mileage
Workouts & easy runs
What is a sign that someone has too much stress in their training?

How will your workouts go
How will your resting HR be impacted
How will your races go
Will female athletes lose period
How long does it take to start to see these things

What are signs someone is not working hard enough

Not doing workouts 20% hard running
Easy running can only get you so far
You need new stimuli
Need more directions & specificity
Cannot do the same training/workouts over and over and expect different results.

What are signs YOU ARE IN A SWEET SPOT

Making steady improvements in workouts
Adapting to the load… maybe 1 year ago 40 miles a week was out of reach but now you do it regularly
Adaptations happen over time so you need to look back 2-3+ months. This becomes harder when we are constantly in a marathon training cycle or recovering from our latest event. Are we racing and recovering or are we able to train consistently?

251. Feeling Burnt Out From Marathon Training: Listen To This! Aug 02, 2024

Many athletes want to know when they should start training for their goal races. You may have trained for a race in the past and felt that you either were not prepared enough OR you felt the training cycle was a little long and you felt a bit burnt out. Today we are going to chat about different ways you can break up training so that you will have more longevity in the sport over the long term AND peak for your races at the right time.

I have heard a lot of people on IG say the phrase ‘I peaked too soon’ for a race. This is likely referring to the feeling that about 1-2 months BEFORE the goal race they were feeling amazing then slowly you started to not feel so great and potentially got slower and were not mentally in it. This ‘peaking too soon’ is something we would like to avoid as athletes and we are going to discuss how

Example mileage if you peak at 50 miles/week for marathon training

OFFEASONS

You may have gotten away with not doing one in the past but if you are in the sport for a long period of time it will catch up with you
All sports have offseasons
Avoid black or white thinking

Making sure that you take rest/recovery time OFF after a goal race

Full week NO running if not longer
Solid 4+ weeks without ANY workouts
Solid 4 weeks with no more than 60% of peak mileage (30mpw if 50)

have a proper offseason after a big race

Offseason mileage can build back gradually but want to keep it still under 70-80% of peak (40mpw is 50 is peak)

BASE BUILDING

Making sure you have a solid aerobic base in place before you begin a new training cycle

I like to see 6-12 weeks of running at that 70-80% of peak mileage
Adding in fartlek workouts
Increasing long run but not having much longer than 20-30% of weekly mileage (cap at 12 for the 40 mpw runner)

When you start ‘marathon training”

Base building phase lasting 4-10 where you are either increasing

Mileage
Workouts
Long runs

Peak training for marathon or half should be limited to 8-14 weeks at right around peak mileage
Cut back weeks
TAPERING 2-4 weeks

First week 25% reduction (38 miles)
Second week 25% less than 1st week (29 miles)
Third week would be basically nothing

250. The Marathon Workouts You Are Missing! Jul 26, 2024

The marathon is a very popular distance. Last week we chatted all about the importance of building a proper marathon training plan. This week we want to dive into the details of what type of workouts really matter when it comes to success in the marathon. We often see runners doing speed workouts during marathon training. This is not often the most effective way to become faster at the marathon. The marathon is 99% aerobic in nature, so it is very important to work on building that aerobic system. We are going to chat about the 5 workouts that are the best for marathon training. Here is a brief overview of what they are: the long run, easy runs, steady state runs, threshold runs, & medium long runs.

WEEKLY MILEAGE: We want to look at the history of an athlete

Mileage is key and becomes very important in the marathon training basket

You can BS a 5k

“I am not a high mileage runner”

EASY RUNNING should comprise 80% of your training plan

80% of weekly miles should be 2-3 min slower than 5k pace

45 miles per week→ 36 miles easy
40 miles per week→32 miles easy

LONG RUNS should typically be done at an easy pace unless there is a workout portion in the long run in which only part of this weekly long runs will be fast.

If you run 45 miles per week and your long run is 15 miles, we cannot run the full 15 miles at marathon pace because this would be 33% of your weekly mileage as a hard effort. Within a 15 mile run you may do 5 miles at marathon pace and this would be 50% of your weekly workout mileage.

A long run is a stress day already- when you add pace work it makes it even more stressful!

MEDIUM LONG RUNS There is a lot of talk about long runs when you are marathon training, but what about the medium long run or the med week long run? This is a run that is shorter than your longest run but a little longer than your weekday run. Let’s say you are running 45 miles per week with a 15 mile long run. You have 30 miles to split between the remaining 5 days of running. Sure, you could run 6 miles every day, but where we find people have more success is doing 1 medium long run mid-week. This might look something like rest, 5, 10, 4, 7, 4, 15. The 10 mile run in the middle of the week is a medium long run. This run helps to build endurance and your aerobic base.

Tempos & Steady State Runs

This is where the fun comes in. The 20% hard efforts. Some of these workouts might be mixed within a medium long run or long run.

20% of weekly mileage can be workouts

Best workouts are tempos

45 miles per week → 9 miles can be workout

2 workouts per week could be: 2 x 2 mile tempo + 5 x 1 mile

40 miles per week—> 8 miles can be workout

2 workouts per week could be: 2 x 2 mile tempo + 4 x 1 mile

Threshold workout vs tempo workout

Marathon pace vs steady state

249. Don't leave your potential at the door! Fueling to breakthrough Jul 19, 2024

Fall Races are just around the corner and many athletes are gearing up for events that are over 90 min in duration. Did you know that fueling becomes more important as your race gets longer? Many ultramarathoners attribute ‘fueling’ as their biggest barrier to finishing. When it comes to the marathon distance, fueling allows you to reach your potential on race day running faster paces for a longer distance as shown by research. We often hear about bro science of the benefits of fasting or we have heard people talk about fasted cardio… If your goals are to run to your potential going faster & further, fueling is a critical part. You will not run as fast in a fasted state over a long distance. Now we are approaching the season of long runs getting longer, it is important to start to train for how we will approach the race. You don’t want to wait until race day or a few weeks before your race to practice fueling. You need to start NOW.

Races are great because they provide water cups you can grab on the course without the need for you to carry water (unless you want to) or plan out how you will stay hydrated. It seems like this would make things easier for you on race day but how do we expect to be able to ace the water stops in a race running at race pace if we have not practiced this skill in training. Today we are going to be talking about practicing our water stops/fueling.

Research the course offerings

1- What will the race be serving?

2- How frequent are the water stops?

3- Am I allowed to run with water during the race?

4- Are they self served or manned by people handing them out?

Practice fueling on the run

1- Training the gut to take in fuel while running

2- Training the gut to run with water

3- Start NOW so body has time to adapt

4- Do you stop for a long run?

5- Can you run and drink?

Pinching the cup

Neurotic you don’t always need to run through the water stops

Putting it together

1- Mile by mile fueling plan

2- Gu every 30-45 min

3- water sips at every stop

4- walking or running through the stops?

247. 5k vs marathon: which one is better? Jun 28, 2024

A lot of our content is catered around the marathon distance. We know that the marathon is super popular and many people when they first start training for marathons will start to follow more specific training as the distance is super daunting THUS we have a lot of content to reach those people. However, did you know that most elite marathoners actually focused on the 5k distance first? That is right! Focusing on the shorter distance races can actually make you a better marathoner. Today we are going to shift focuses on shorter distance races for a bit because it IS an important topic. Training for shorter distances races might be all the rage this time of year if you are not gearing up for a fall marathon. Many athletes set their sites on local 5k races during the summer months. Is training for a 5k significantly different than training for a marathon? There are a lot more similarities than differences, but today we are going to go over exactly what these differences are and how YOU can capitalize on your potential in the shorter distance races while still having a great base to ramp up for marathon training.

Training Differences

More speed endurance training/intervals
More racing in general

If you haven’t reached your potential in the 5k or raced the distance often, one might be in good 5k shape after or during a marathon training cycle. Aerobic development is transferable.

Give up on the old mentality and go into something new

So many fun distances

Stomach felt weird running that fast

I was not used to the pain

“That is it?”

Race Day Approach

What does the warm up look like?
Mental readiness

Set Realistic Expectations & Have a Proper Pacing Plan

1- Do you think pacing is important?
2- Can you race without pacing correctly??
3- What happens if you go out too hard?
4- How can you ensure the best chance for a negative split and to hit your goal?

246. Struggling Marathon Training In the Heat? Listen to our encouragment! Jun 21, 2024

It is HOT outside! It is that time of year again where the heat, humidity & dew point is really starting to drag us down. We wanted to do a podcast chatting about this weather and what it all means for us. We should all be adjusting our paces in this heat anytime we run in over 60 degrees. There are temp conversion calculators out there created specifically for this. Have you ever heard the phrase, it’s not the heat, it’s the humidity? We will chat specifically about the humidity and dew point factors.

What is the common theme you hear this year from athletes?

It depends on the intensity of the summer
Checking the weather and being aware but analysis paralysis
Knowledge is power

Humidity is the measurement of moisture in the air. 60 degrees with 30% humidity vs 99% humidity is completely
I know there are a lot of calculators out there to adjust paces: is it more variable than that?
What are signs you struggle more in the heat than others?
Should you keep a log of temps and workouts?
How do you survive a full summer of training?

Midwest is ideal for fall marathon training
Not ideal for spring marathon

Starting workouts at 5am or taking them inside?
Adjust training to have the hottest weather days be easy days?
How much is too much adjusting?
How does the humidity make things harder than the heat?
Is the humidity typically better later in the day so those early morning workouts are even harder?
Dew point is the temp at which the air is 100% humidity: so if it’s only 78 degrees but the dew point is 72, that means that at 72 degrees it is 100% humidity which is insanely humid
Humidity above 70 degrees is going to start to feel very hard and pace adjustments need to be made
Does this mean you are losing fitness?246
Will this actually make you more fit in the fall?
What if you keep bombing workouts? Should you skip to more of an effort based approach?
Should you ignore HR and paces?
What are some last min tips for staying cool?

245. How to plan your fall racing line up! Jun 05, 2024

www.run4prs.com

Training for a marathon is a big deal! We want to make sure your training cycle is framed up with the best shot of success at performance. At the time of this release we are about 17 weeks away from the Chicago marathon. Lots of questions pop up over the course of training. How long should my longest long run be? What if I have to miss a week because I’m sick? Should I increase my long run every weekend? Should I race a half marathon 3 weeks out from my marathon? We will be going over the entire cycle of the marathon including the key long runs and workouts. We also want to chat about the timing of your races

How many weeks should I train?
1. Working backwards from your goal marathon date
2. give yourself at least 16-20 weeks to build up from your longest run of 12 miles up to 3 hours
3. Every other week or 2 weeks build, 1 week cut back
4. 3 weeks build, 1 week cut back
Should you do 20+ milers or opt for back to back long runs?
1. 2-2.5 hours is the sweet spot for long runs
2. 3+ hour long runs take longer to recover from
3. What pace?
  1. Add in workouts when you are at the level
  2. Most long runs should be done at an easy pace
When should you schedule races?
1. Closest half marathon RACE 6-8 weeks out
2. Could use a half marathon as a workout at GMP
3. 5k-10k either in the build up or as a tune up 4-6 weeks out
  1. Doing these races as a cut back week
4. Be aware that racing to frequently during a marathon cycle makes it challenging to hit peak mileage week after week
  1. Limit racing so you can maximize training
5. Still want to have practice pushing yourself
Should you make up any long runs that you miss? & building long runs every week
1. Usually not but if it was a major long run, you may opt to have your sick week be your cut back week and move things around
2. This is why cutback weeks built in in-advance are helpful
3. Building every week is not wise
Should you train using goal paces or at current fitness?
1. Current fitness not where you want to be
Best workouts to do
1. Threshold– less volume
  1. 5 x 1 mile
  2. 8 x 1k
  3. 6 x .75 mi
  4. 4 x 2k
  5. 3 x 2 mi
  6. 4 x 1.5 mi
2. Steady State or MP work- more volume
  1. 3 x 2 mi
  2. 4 x 2 mi
  3. 8 x 1 mi
  4. 5 x 1.5 mi

244. Pregnancy & Postpartum Running Journey W/ Coach Mary & Victoria May 24, 2024

We did a podcast about postpartum and pregnant running back in spring of 2021, and we decided to do another episode about this topic to answer questions we have gotten from our listeners. In this podcast Coach Mary will be joining me in chatting about her 2 pregnancy and postpartum running experiences. I am a mom of 3 kids 6 and under myself. Together we have had our share of struggles and triumphs during this stage of life. We hope sharing our experiences can help you navigate this season without feeling so alone. We will be talking about lots of pregnancy and postpartum related things in this episode, so if that isn’t your jam, probably best to skip this weeks episode :) We also are not medical professionals and just sharing our our experiences. Please consult with your doctor before starting any exercise program or advice on your specific situation.

Pregnancy Experiences:

Pre pregnancy & TTC

Lots of messages about how long it takes to get pregnant
Does running impact fertility?
Have you ever lost your period from running

First Trimester

Symptoms
How does training change
Fear?

Second Trimester

Symptoms
How does training change
Unsolicited advice?

Third Trimester

`Symptoms
How does training change

Birth Experiences:

“Does training help with birth”

C section vs vaginal
Spontaneous vs induction
Epidural vs no epidural
Birth = so many unknowns

Recovery timeline

Rest/Healing 2 weeks
Walks 4-12 weeks
Core engagement exercises expecting and empowered
Pelvic floor PT
Walk/Runs 6-12 weeks

What is postpartum like?

Everyone’s situation is different

Sleep
Help/support
Recovery
Desire to train

Is postpartum running harder than pregnant running?

Expectations vs reality
It took you a long time to build the fitness before pregnancy, so it will take awhile to get back to old levels
Pregnancy takes 9 months to make the baby… give yourself time to get back to feeling like yourself

Breastfeeding

How do you ‘maintain your supply’
Best breastfeeding sports bras
pumping/feeding before and after runs
Mastitis

Training

How long does it feel to get back to norma
How long does it take until you sleep again?
How do you find the time to train?

243. How to build long runs & make it feel easier to run long May 17, 2024

Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 miles as a long run. We often see athletes struggle to get to a place where they feel comfortable running for 90+ min at a time. While it is always a challenge to run for long periods of time, it is something that can be trained for and done without leaving you feeling like you were hit by a truck! We are going to do a deep dive into how to build your long runs and the common mistakes we see in building up longer runs.

What is the prerequisite long run to begin training for a full marathon?

90 min is a good benchmark
Long runs in marathon training are usually 2-3 hours 2-3x a month

What type of weekly mileage do you need to support long runs

We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume
If you workout 6 hours in a week, no more than 2-3 should be a long run
There are exceptions to this rule & we need to find what works best for the individual
Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury.
Balance risk vs reward

10% rule: We don’t want to increase long run too much too soon

10% of time of mileage
Do not increase every week
Having a cut back week

Consider having every other week be a build long run

We don’t need to run long every single weekend
More to marathon training than 1 single long run

SLOW THE F DOWN

You need to go slow enough to be in zone 2
Run/walks work well

FUELING

Fueling will allow you to run better
Carbs are fuel for long distances

242. Get better at racing May 10, 2024

We spend a lot of time focusing on the training for race day but sometimes athletes find the art of racing to be complicated. We rarely practice racing for the obvious reasons because we can only have so many A races a year without burning out or compromising our training.

However, if we never practice digging deep into the well, the already daunting task becomes even more daunting. It is similar to a lot of things in life. Like public speaking, we can prepare and rehearse everything perfect, but we rarely get the exact opportunity to speak in front of the large group. For this reason, many people fear public speaking. Although, those who do practice regularly seem to have less of a fear.

I know public speaking and road racing are not entirely the same, but they do share some similar principles. Today we are going to talk about the things you can do to become a better racer.

Pacing Practice

How you do anything is how you do everything
Practice negative splits in workouts & you will find it comes naturally on race day

Practice a Positive Mindset

Confidence boosting when you have experience. People who ran in high school or were athletes in high school. Some people are naturally more aggressive physically and they naturally want to push themselves more. Others more cautious

How do you talk to yourself during training runs?
What do you tend to focus on?
Practice saying 5 positive things after every run

Have Realistic Expectations & A Plan

Look at how your training went & develop a data driven plan

Practice doing uncomfortable things/pushing yourself

Many people say once they become a mom, they have ‘new strength’. I don’t think this is physical. It may be mental. Perhaps you realize you can handle more than you thought
Practice mental discomfort every day in non-running related ways

241. Strengths and weaknesses as a runner Apr 26, 2024

Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well as ways to turn your weaknesses into your strengths. For more information on this we have a commit60 mental training toolkit on our website that goes into this in depth.

Weaknesses

1- impatient- you want results right away, you speed up at the end of runs

Forced into a waiting pattern with winter, illness, pregnancy, etc.

Some people say they can’t slow down on their easy days:

Make yourself wait
Meditation/mindfulness
Deep breathing
Yoga
Read
Do a puzzle
Accept what you cannot change & practice empathy

2- Too negative/self critical- you beat yourself up, perfectionist tendencies, unable to see positives, can lead to black or white thinking

Mindfulness
Recognize your triggers
Come up with neutral statements instead
Try a gratitude journal

3- inconsistent- lacking organization or discipline

Routine
Run streak
Accountability buddy
Building a habit/habit stacking

4-insecurity- doesn’t believe in themselves, races workouts, pushing it on easy days

Practice self care: nutrition, sleep, boundaries
Maybe you always wanted a coach or to buy a certain pair of shoes: do it!
Step away from toxic people, spend time with people who make you feel good
Write down a list of things you are good at

5- Lack of experience- pacing, grows with time, technical

Get experience
Sign up for races
Hire a coach
Try new workouts

6-over analyzing- focusing too much on the details

What do you over analyze?

Weekly mileage (run 49.5 miles one week)
Paces (don’t hit your paces)
Run streaks (break it)
Certain workouts (eliminate something you think is super important- IE yassos 800)
How many 20 milers (run 18-19 milers)

Focus on trusting the big picture

240. Marathon in 99% aerobic Apr 19, 2024

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Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the most. However, when it comes to the shorter distance races like the 1 mile or 5k, more of our performance is going to require development of the anaerobic system. We want to chat today about the different systems used and the type of workouts you should focus on for each type of distance you are training for.

What is the anaerobic system?

How long can you run at an anaerobic pace?

What is the aerobic system?

How long can you run at an aerobic pace?

The marathon & half marathon are 99% aerobic in nature: TEMPO, progression, LT, MP, steady state

What kind of workouts will help build the aerobic systems?

What kind of workouts should you avoid during marathon training?

If you did only speed work during a marathon training cycle, could you still run fast in the marathon- why/why not?

Training specifically for the distance matters

The 5k is 90% aerobic. I said earlier it is important to develop the anaerobic 10% because that is a 1-2 min of the race.

How would you train 5k runners?

What type of speed workouts?

How often do you do a speed workout vs threshold?

How long of a long run?

The 1 mile is like 60% aerobic. A lot more of this race is anaerobic. How do we develop runners for this?

What type of workouts do you run?

Would running long make you slower?

Why do college xc coaches not allow their runners to do a marathon?

What are running workouts?

Track workouts

What is an easy run? Why do we do easy runs most of the time?

We need to go slower to build the aerobic base
You need to go slow enough to recover from workout days
“I can’t slow down. My legs won’t let me”

Your workouts aren’t hard enough
You aren’t running enough

“9 mile marathon plan”
Mileage is key to success: You can get away with less mileage if you have a strong aerobic base like a masters runner or a triathlete

What are the best time of running workouts to do?

Training for a 5k 10% anaerobic

Speed work comes into play

Training for a 10k
Training for a half 99% aerobic
Training for a full

Video on youtube that goes over all of this

Medium long runs
Steady State Runs
Threshold workouts
Long runs in the mid-zone not hyper focused on the 20

Training for an ultra

What are the most common mistakes we see athletes make

Running in the gray zone
Not doing the correct workouts
Only doing workouts they are comfortable with
Not progressing stress
Doing too much too soonMara

239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?" Apr 04, 2024

I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239

3 hour long run rule
Marathon pace work- when is it good

Can I run a marathon 6 weeks after running a marathon?

Marathon manics
Ultra marathons
Racing vs running
50 states

What should be the fartlek pace?

Fartlek = speed play

How to get constant speed for a longer run

How are we measuring this?
Do we need to go fast on long runs?

Is HR too high 170-180 for MP?
Easy Pace only improved by 30-60 sec after a year of zone 2… is this normal?
What is the best shoe for a first time marathon?

238. How to Figure Out Goal Race Pace Mar 29, 2024

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We sometimes see runners on strava or IG referencing their ‘goal race pace’ for various distances. We wanted to do a deep dive into how useful this actually is to train using goal race paces or if it is actually detrimental to your progress as a runner. Should you be training using your goal race paces or should you be training at your current fitness level?

What causes someone to want to train at goal race pace

We want to run a sub 3:00 marathon and know that is a 6:52 pace. We think that if we train & do workouts with 6:52 pace as marathon pace, we will be in sub 3 hour marathon shape
The FLAW with this logic: You could be racing workouts.

Many marathon workouts are broken up with rest intervals. Let’s give for example a workout like 3 x 2 miles at marathon pace within a long run. Someone who is in 3:10 marathon shape could do a 3x 2 mile workout at 6:50 pace. However, this 6:50 pace is their threshold pace.

Another common example- women in 3:45 shape and wants to BQ

When she trains with an 8:00 marathon pace: this is actually her threshold pace. When she does a threshold workout at 7:30 pace, she is actually dipping into interval pace and anaerobic territory. Physically she can do these workouts, but they will be too stressful over time and lead her into worse shape and not improving
Not only will she be working very hard and not improving, she will be frustrated on race day because her training workouts indicated that she was in better shape than she actually was. Little does she know, she was racing most of her workouts and overtraining during her training cycle
When we don’t train at the correct paces, we neglect the purpose of the workout & negate a lot of the benefits

It is not good to set a goal and train at “GOAL” paces. Instead, you should train at the fitness you are currently at which will allow you to progress and reap the benefits of the workouts

How should you figure out what pace to run

Do a race or time trial
If the 3:45 chick raced a 5k in 23:00 and we discovered her marathon pace is 8:22 and threshold pace is 7:50, we can use these paces in training
We would retest fitness in 4-6 weeks. It is better to slightly undershoot workouts than overshoot them.
Even if you think you are in better shape, you need to be honest and do a race. It doesn’t benefit you to run faster than you should.

What if you really want to run a BQ time but the fitness just isn’t there?

Have it be a longer term goal and focus on other benchmarks to get theseHow o

237. Adding in hills Mar 22, 2024

Many runners dislike hills for a number of reasons. They are hard & they can slow you down! Many people avoid hills because they don’t like how hilly routes slow down their average pace. It is important to work on things we are not good at in order to improve as athletes. When we neglect our weaknesses, we do not improve as much as we could have! Hills not only will help you on hiller races, but they also improve your running in other ways. They increase your power, help with form & allow you to build stronger legs. When you work on hills, you can become a more well-rounded runner AND run faster on flat ground as well. Today we will be talking about different type of hill workouts and how to add them into training

We get used to doing the hills. At first it feels really hard. If you are used to it, it’s not a big deal.

Training for hilly races vs flat races

If you are training for a hilly race, hill work is a must
Even downhill races need downhill work
Simulation of the race
Boston marathon is very hilly and doing a lot of miles on rolling hills helps

Regular training adding in hill work even when training for a flat race

Hill repeats helping with vo2max & power

Tempos

Steady state on rolling hills- effort based. Some people are better at downhills vs uphills. You're not going to be able to get a pace band that tells you exactly what pace you should be at each second.
Mile repeats on rolling hills
Long run steady on hills
Easy runs on hills

Speed work

VO2max type workouts on hills

Combo/mixed workout

Hill sprints then tempo work after

236. Become a Better Racer: Hit Your Goals On Race Day! Mar 14, 2024

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Have you ever seen an athlete have an amazing race and wonder how they were able to pull it off? Do you ever wish you could get the extra edge that other athletes seem to have on race day? Today we are going to be talking about the main factors that go into having a great race. There are a variety of areas you can improve on when it comes to mastering your race day performance. When you try to get 1% better in each area, it adds up to be a lot!

Training For The Event/Distance with specific workouts

Anaerobic
Aerobic
Workouts 20% of the time
Paces specific to your VDOT fitness

Being selective with your races

You can’t expect to race every month and improve forever
You need time to train for the races
Picking courses that are FAST
Picking races during optimal time of year
Course spectators? People to run with?
Limiting how often you race

Building the mental muscle

Doing uncomfortable things
Sarah Sellers 2018 Boston Marathon: she ran after working nursing shirts. When you train in a tired state, it can help with the rough patches during a race
You don’t need to train in perfect conditions or always feel like running
Building confidence in workouts by practicing negative splits
Don’t let yourself get handicapped by yourself: “I always blow up”, “I am not good at marathons”. You have to practice how you speak to yourself and not go down a negative spital

The little things like tapering, fueling and carb loading

Carbon plated shoes can make you faster
Beats can make you faster
Fueling properly will allow you to race to your potential in events over 90 min
Hydration is key
Make sure you have all the loose ends taken care of!

235. Train at 80% and race at 100% Mar 07, 2024

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Lots of runners love the feeling of crushing a big workout and having something they can confidently hang their hat on as a statement of their race day abilities in training. However, when athletes constantly overreach and dig too far into the well for workout days, are they testing their fitness or is it training? Are there potential drawbacks to leaving it all out there during every single workouts?

What is the potential problem with going too fast on workout days

Tempo runs turn into vo2max when defeats the purpose
Almost better to go slower

Might be disappointed when you don’t have another gear on race day

Your PR might be in a workout

Not as efficient with energy

Going to 100% takes longer to recover from and it’s harder on body

Hard to trust the process

234. How to make time for training Feb 26, 2024

Finding time to get in the miles can be challenging. We all live busy lives! However, most athletes who have been in the sport of running for a long time will attest to making training a part of your routine is a key to success. If we don’t make the time for running, we typically run out of time at the end of the day.

Running in the morning

How early do you need to wake up
Fueling before a run
Running slower in the morning
Eating after= you will be hungry during work

Running over lunch

Good if you work from home
Stroller/SAHM life
Coworkers might think you are weird
Eating lunch at desk after

Running in the afternoon

Hard if you come home first
Pack clothes and run immediately after from work or drive to destination
Hard if people want you to do Happy Hours
Hard if you are a parent of young kids
Might work if you can run during your kids sports practices in the evening if they are older

Utilizing treadmill/gym/stroller running

Good option for the weekend
Days you can be more flexible and/or something co

233. Does Slowing Down On Easy Days Actually Work? Feb 15, 2024

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Running is an aerobic sport! We need to train in the aerobic zones to improve at long distance running. The biggest mistakes runners make is going too fast on your easy days. Going too fast on your easy days puts you at risk of burn out and injury. It also prevents you from reaching your potential in the sport. Many people refuse to slow down and never are able to increase their mileage or long run duration because the speed they are running at is too fast to make additional stress adaptations like improving endurance and ability to run on fatigued legs.

Many people slow down on easy days compared to race day but they do not slow down ENOUGH to fully recover. Athletes often have a skewed perception on what ‘easy’ running means. Yes, running 1 min per mile slower than 5k pace is easier than racing a 5k, but is it slow enough to improve?

Social media. A lot of the big influencers are BQ athletes. They are showing their easy paces that are in the 8-9 min pace range. For them it could be easy but we want to make sure we don’t compare ourselves to others.

I have friends who refuse to run slower than XYZ pace might be a challenge if you have a partner who is constantly pushing the pace. We might need to make changes to who we run with if it’s holding us back from reaching our goals.

Easy running allows you to improve your aerobic base

Working the correct zones

Pacing: who is really in control

When you are mid-race you want to listen to your body and not what the watch says

The more practice you have listening to your body the more confident you can become

Easy running allows you to increase mileage

More miles = more aerobic development

Running easy allows you to recover between workout days

Workouts are important for lowering speed and threshold

232. What Workouts To Get Faster: Examples & How To Calculate Them Feb 06, 2024

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Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of time doing sprinting anaerobic workouts. Training the right systems for your goals is important. It is equally as important to make sure you are training at the appropriate paces for your current fitness levels so that you are stressing the correct systems to improve!

How much mileage per week should be running workouts

10-20% (for 40 miles a week that is 4-8 miles per week)
Workout days should always have warm up and cool down miles
4-8 miles of hard work can be split up into 2 runs with 2-2 mile warm up at cool downs
Your workout days may be 8 miles in total but only contain 3-4 miles of hard running in them

How do you know what paces you should be running

Test fitness with a 5k
VDOT calculator
Make adjustments based on training conditions/wind/heat/hills/etc!
Effort based can work but we don’t want to go 100% based off that in the beginning when we are learning

What type of workouts are best for the marathon/half marathon

Longer tempos
Steady states
MP tempos as race approaches
Threshold work
Medium long run
Cut down/progression runs

What type of workouts are best for the 5k/10k

Threshold workouts
Speed workouts

231. How To Build Mileage Jan 25, 2024

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How many miles do you run per week? How does one build up to be able to run 50 or even 100 mile weeks? Should everyone try to achieve high mileage? These are all great questions we will be addressing in this episode. Usually, runners will see great gains in fitness in the beginning of their running journey from simply going from running 0 miles to 10 miles per week. In the beginning it almost seems like the more we run, the better we get. However, there becomes a point when it becomes counter productive.

How do you know if it’s time to start increasing mileage

Are you improving

We want to assess if you are training at the appropriate paces for easy days
You are not always injury prone and needing to run low mileage: sometimes there is a different variable at play

What is your history: masters runner, new runner, injury prone
How do you feel?
Do you have time?

Does more mileage equal better results

You can only run as much as you can recover from
Running more only is helpful to a point
Counter productive: injury/burnout

How do you increase?

10% per week max
Cut back weeks every 1-3 weeks of 75% volume

How often should you assess mileage

Every week/every season/every year
Your body and goals change
You should not always be running peak mileage

230. Could walking improve your running? Jan 17, 2024

www.run4prs.com Today we are going to talk about walking & how it fits in with run training. Some people are run/walkers and other people have to start with walking on their easy days. We are going to talk about how walking can fit in with EVERYONE'S training even if you are elite.

Beginners: every running pace is a hard effort

Walking is their aerobic/easy pace & that will eventually turn into running as fitness improves
⭐️ WALKING IMPROVES ENDURANCE: Walking will add to your aerobic base! Any time you’re increasing your heart rate for an extended period of time, you’re adding to your aerobic endurance which will improve your running overall
⭐️ WALKING CAN HELP KEEP YOUR RUN IN THE AEROBIC ZONE: You may need to walk to keep your easy days easy! Many athletes prefer the run/walk method (run for 5 minutes, walk for 1 minute or some variation of that). It may help some athletes keep their heart rate down in the appropriate aerobic zone

Athletes can use run/walk method

Building in walking recovery like 4:1 so athletes are able to run for longer without fatigue
Maybe walking up hills or through water stops

Ultra/Trail runners

Walking up the hills to keep effort aerobic
⭐️ WALKING WORKS MUSCLES IN A DIFFERENT WAY: Walking utilizes muscles a bit differently than running which can make you into a better all-around athlete & runner

Walking between recovery intervals in a workout
Walking for recovery! WALKING AIDS IN RECOVERY: Walking helps increase blood flow to sore muscles from running. Going on walks before and after runs or on cross training/rest days is beneficial to promote blood flow and jumpstart your recovery from running

229. How to Run Stronger in 2024 Jan 08, 2024

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Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runners because they use their old mileage/fitness levels are a reference point for where they want to be currently and sometimes instead of building progressively, they skip steps and try to do too much too soon which might feel fine aerobically but the musculoskeletal system has not had time to adapt yet.

How to build back into training if you have taken 2-3 months off

Time based
Run/walks
Build miles before you add in workouts

How to build back into workouts

Best workouts to start with
20% of weekly mileage

How to build back if you have just been at a reduced mileage

10% increase per week
Cut back weeks every 1-2 weeks

Looking at the big picture.

What are your goals for the next 3-6 months
Start at the end goal 6 months from now and build up to where you are now

228. Does the Treadmill Count? Jan 01, 2024

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We are entering the winter season right now and many athletes are forced to run inside for safety purposes. Sometimes people run inside as a preference during the winter. We are going to do a deep dive into the topic of treadmill running today. The treadmill is a great tool that often gets a bad rap in the running community for a variety of reasons. Winter running is here! The negative temperatures and icy roads can leave runners without a safe place to run. We talk about dressing for various temperatures for easy runs and races. Learn the importance of footwear & when to take your run inside. Running outside in the winter doesn’t make you more hardcore BUT we take a deep dive on the differences between running on the treadmill vs outside. Have you ever had your garmin and treadmill not match pacing? We cover that too!

When was the first time you started to use the treadmill?
We have a bit of a neutral stance on the treadmill

If treadmill is your only option due to weather or young kids: it is great
If you don’t have access to a treadmill, the alternative might be that you don’t run
It is a great tool BUT it is not everything
You shouldn’t use the treadmill as a clutch
You shouldn’t use the treadmill as a way to handicap you from running outside

- Why do you think the treadmill gets a bad rap?

- A lot of people can run faster on the treadmill than they can outside?

- You can hold onto the railings

-It’s flat, there is no weather/wind

- Your Gamin isn’t accurate on it

- No races are taking place on a treadmill

- It might not be calibrated correctly

-Why do some people hate the treadmill?

- I can’t run fast or focus on it

- I would 100% rather run outside

- Run to be in nature

- Some people are better at it than they are and it’s frustrating

-Why do some people LOVE the treadmill?Is

Allows them to run with young kids at home
Allows them to run in dark, in hurricane
Allows them to run when they are tired/need to watch something on TV
It’s just a great tool

-At what point should you to treadmill vs outside?

- Is treadmill running real running?

- Will your garmin be accurate on the treadmill?

-Does your fitness translate?

227. Have you peaked with running potential? Dec 15, 2023

www.run4prs.com Many people get to a place with their running where they feel like they can no longer improve with their running. Often this is due to the law of diminishing returns. It just becomes harder to get the extra edge. You have to increase the load somehow to give your body something new to adapt to. Sometimes when we don’t have enough rest, this is also a problem because we have the stress load but not the recovery part.

What are some signs someone is at their genetic limit

Test your 1 mile time and put it into the vdot calculator

What are some signs you have more potential

Insane stride paces
Inconsistent
Doing the same workouts/training year after year
Not polarizing training

All the little things become that much more important as you want to reach the next level

226. How Long Until I Get Faster? Dec 08, 2023

www.run4prs.com Everyone has goals to see improvement. It is what gets us hooked on running. We love seeing growth and the efforts of our hard work paying off. But it actually takes a bit of time to see improvements on a physiological level with endurance sports.

Law of diminishing returns

You will see bigger gains at the beginning of a new training cycle/process.
The longer you have been working out/running the more you will hard to do to see improvements

Improvement in form/mental training/pacing

There are multiple ways someone can improve. Simply improving your pacing to give you faster times immediately without any additional fitness being gained

How long do you see improved VO2MAX actual physical gains?

6 weeks
You can start losing them at 2 weeks
It’s easier to gain back fitness than it is to get fit in the first place

225. Is your offseason over? Nov 27, 2023

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Many people get antsy this time of year and want to get back into the swing of training. We are at 2-6 weeks after a lot of the big fall races and this might be a question you ask yourself in the upcoming weeks. We want to chat about how to get back into doing some workouts and make sure you set yourself up for a successful 2024 year.

When was the last time you took more than 2-4 months without racing or doing workouts?

We need to take macro rest from training cycles if we want to have longevity in the sport

What is the best type of workout to ease back into

Fartleks
Progression runs
Try to limit the types of workouts you did during the training cycle. Do something different

You still want to keep easy days easy
Focus on building in good habits

Nutrition, sleep, strength

224. Stregnth Training: Why Runners Need It! Nov 10, 2023

www.run4prs.com

Why do you need to strength Train?

Strength training is key for athletes playing all sports. It can also help make runners faster, more efficient and prevent injuries. Let’s face it, running takes up a lot of time! As runners we know that more running usually means you become faster. When we already are running short on time, it’s hard to think that we would need to make time for strength training too! Isn’t running already enough? The short answer is: probably not! Running is great for cardiovascular health and improving endurance, but that is not the only thing you need to become a great athlete and a healthy person.

How does strength training help with injury prevention?

CONSISTENCY is key for success

The more consistent you are, the faster you will become

Strength training allows your body to handle mileage because it strengthens the connective tissues and muscles

What are imbalances or weaknesses that occur within the body?

Trickle down effect & the whole body is connected

Running is monotonous and sometimes it amplifies imbalances.

Strength training can help you correct these imbalances

Runners need: Postural alignment, stabilization, strength and power

Train for strength 8-12 reps

FRONTAL SAGITTAL TRANSVERSE

Focus on exercises involving the major joints of the body (hip, knee, shoulder, elbow, etc.).
Emphasize movements that include multiple joints, and check for kinetic chain alignment.

How does strength training help with finishing kick and raw speed?

The strength of your body propels you forward

It is anaerobic

We always say a 5k is only 10% anaerobic but in a 20 min race that is 1 min.

That is the difference between you and your goals.

As we age, we lose muscle. We need to strength train just to maintain!

How does it improve your running economy?

What is running economy? Isn’t that the same as running form?

Your glutes and core are firing and it allows you to be able to run stronger and have better form. Athletes who strength train are more likely to be able to engage their core and glutes.

Improves Neuromuscular connections?

What does this mean?

When we run slow and easy, our body takes the easier route possible to get it done. Sometimes the faster twitch muscles start to become dormant. It is one of those ‘use it or it falls asleep’ things. By strength training, you are waking up the entire muscle with explosive strength and that entire muscle will engage again in the future when you are running.

Balance

Start small and you build strength and confidence; multi-joint movements tend to be a bit more complex.
Mix it up. Include new movements and new equipment/modalities in each workout.

Tips for Multi-Planar Training

223. What Does It Really Take To Qualify For Boston? Oct 31, 2023

www.run4prs.com Many athletes have the goal to run a BQ or Boston qualifying time. The qualifying times are listed on the Boston website and are progressive based on age. If you are under 35 on race day you need to run a 3:30 or faster if you are a female or a 3:00 or faster if you are a male. These are some quick times especially because you can only qualify in the marathon. Many runners say qualifying for Boston is their long term goal. We are going to do a deep dive on what it takes to get down to those times in the marathon.

What are some of the most common ways people BQ?

Many people have a strong aerobic base & BQ easy
Post-college athlete
Swimming background/super fit people

What if your first marathon time is like 5-6+ hours

What would you recommend working on first?

What are the equivalent 5k times?

How do you break down benchmarks to get there?

How to stay focused on a long term goal when you are 2+ hours away

Break down attainable goals every 6 months
5:00 last year, let’s try to get into a 30:00 5k this year.. 30:00 5k last year? Let’s go for 27 this year?... then for a 4:00 marathon

Is it a good goal to have?

“I don’t like going slow on my easy days”

“I don’t like to do workouts”

“I don’t like long runs”

If you don’t enjoy the process, it’s going to be impossible to get to the outcome you want.

222. Offseason: Do You Need It? How To Improve Long Term Oct 20, 2023

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We are in the swing of offseason training and the last few podcasts we have talked about the importance of time off and recovery during this time of year after a big build up. However, once we get over those first few weeks off.. What should you be doing in the offseason? How should you reverse your taper? When should you start workouts again? All of these questions and more will be addressed in this episode!

How to do a reverse taper
How much mileage should you be running 2-3 months after a marathon?
When should you start doing workouts again?
When should you aim to race again?
Should you focus on speed or endurance?
Should you start lifting or focus on nutrition more during this time?

221. Do you NEED to take time off after your goal race? Oct 10, 2023

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It can be so tempting to want to power through and continue to run base mileage a few days or even the day after a marathon. There is such a big build up to the marathon that the drastic change from training 7+ hours per week to basically doing nothing can feel weird. We want to be productive. We want to feel like we are working toward something. However, the time after the marathon is a time to be working on our recovery. We cannot peak forever. On social media or even people in our social circles it might seem like we know people who never take time off. Just because someone else is doing it doesn’t mean it’s the best thing for you to be doing

How much time completely off do you need?
What is a reverse taper?
How much mileage should you be running 1-3 months out from your marathon?
What if you feel fine?
What if you feel like you are losing fitness?Why you

220. Race Nerves? Listen To This! Sep 28, 2023

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Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about your performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don’t want to be so nervous for a race that it makes us miserable! Today we are going to be chatting about ways to find zen and peace in the days and weeks leading up to race day!The first step is admitting you have a problem! I like to find what my triggers are and things that really make the race day anxiety worse.

What are some things that make race day anxiety worse for you?
What are the ultimate fears associated with anxiety. Sometimes it’s the same 1-3 ‘what ifs’ that we continue to circle back to in our mind. If we are able to isolate what exactly we are worried may happen, we can then ask ourselves ‘realistically, if this did happen, would you be okay?”
Taking the scary monster out of the dark and exposing it
Don’t put pressure on yourself by talking up big goals or oversharing. Some people love pressure: others do not!
Journaling
Talking with someone
Meditation
Trusting your process: you did the work. This is what you do every day
Putting your running in perspective: it is a hobby
Remembering other people are nervous too!

219. Is My Race Goal Too Aggressive? Sep 19, 2023

www.run4prs.com We always hear about time goals. I want to break 4 hours in the marathon. I think I can run X pace for this race… but what about non-time based goals? Are there other ways to set goals for your races? Is there a benefit to setting non-time based goals?

Time goals are great for figuring out about what pace you want to run for the race, but what if you have a rocky day. You don’t want to feel like a failure if you don’t hit an arbitrary time goal.

YOU PUT IN SO MUCH WORK & already are a big winner! The training is the hardest part of things. You committed to something and worked hard to get there. Race day is a hard day but it is a cherry on top of the training cycle.

What did NOT go well!

How you want to feel the second half of the race
Executing your mental game
Finishing is an accomplishment
Setting A, B, C, D goals
Looking at race history: Happiest race? Slowest race? Funnest race? Most carefree? Most dogs counted?

218. How to feel every mile of a marathon Sep 07, 2023

Do you have a marathon coming up? Here is a recast of the 'how you should feel every mile of the marathon'

217. Race Pace: How To Determine Your Race Day Pacing Plan Aug 31, 2023

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Fall races are approaching quickly and people often want to begin talking about goal times for their races. There are websites like findmymarathon.com that have mile by mile breakdown of exactly what pace you should be running for each and every mile of a race based on course elevation. This is great to think about the variations of paces you might hit in a race, but it is important to remember that we are not robots. Unfortunately there isn’t a special formula that will work to know exactly what pace you will or should hit per mile because each mile might feel different to you personally. The weather, wind, mentally, water stops, etc can all impact how you are pacing.

Instead of focusing on mile by mile what pace you should be hitting we have a different approach we want our athletes to use. We are talking about speed limits at certain points during the race. We also want to spend these final weeks really visualizing and mentally preparing for how we want to feel at each mile of the race.

What is the best way to decide on a race day goal?

What paces have you been hitting in training
What paces do you think you can hit but also challenge you a bit
What is your history in the sport

How should you pace it?

Ideally we want to aim for negative or even splits.
Hills will slow you down, but we want to still account for this in the pacing plan. If the first half is very hilly and the second half is downhill, the EFFORT we want to give is a negative split

Should you run with a pacer or wear a pace band?

216. Tapering: Avoid These Mistakes! Aug 24, 2023

www.run4prs.com As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It’s not exactly a time to kick back and relax/do nothing. The taper is going to give you a chance to peak for your race at the right time. If you do too short of a taper, you run the risk of feeling heavy legs on race day. If you do too long or extreme of a taper, you might feel out of the swing of things when the gun goes off on race day. We will be tapering by reducing the volume but keeping in some intensity so that your legs still have the bounce in them. During the taper, you may feel worse because your body is in recovery mode. This might cause athletes to freak out mentally, but don’t worry! This is all apart of the process.

How long should the taper be for a marathon or half marathon?
1. Marathon
  1. 2 weeks vs 3-4 weeks
2. Half Marathon
  1. 2 weeks
Should you taper for all races or just A races?
What % of weekly mileage should you be running during the taper
1. First week 70-80% of peak miles
2. Second week 70-80% of previous week
3. Third Week 70-80% of that prior week but it’s race week so it might be more
What should you eat?
What should your sleep look like?
Is it okay to go faster on your easy days?
What if you feel like crap?
1. Phantom pains
What if you feel really good and want to test your fitness?
How can you make the time go by faster?

215. Back To Back Long Runs & Are You Running Too Long On Your Long Run Days? Aug 16, 2023

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Whenever we get into marathon training season we start to see a lot of questions roll in about long runs. Often people focus a lot on that long run because when we do the actual marathon event, it is a LONG RUN! However, we often see people overemphasis this long run and it can cause athletes to compromise the rest of their training. The question we want to be asking ourselves as we gear up for the marathon is always: am I training… or am I testing? It can be tempting to hammer out 20 miles at marathon pace, but what is the purpose of that run? Is it what is best for our overall fitness? Or are we simply hoping to see where our fitness is at or boost confidence for race day?

What pace should most of your long runs be?
What distance should most of your long runs be?
Why is there a 3 hour long run rule?

The rationale is that after 2.5-3 hours, metabolic adaptations reach a point of diminishing returns.

Every training decision is a balance of risk vs reward-

-Individual factors also affect recovery from long runs:

Is the athlete eating enough during the long run?
Is the athlete eating enough in general or are they struggling with low energy availability (intentional or unintentional)?
What was the intensity of the run?
Did the athlete run on a hard or soft surface?
Was footwear cushioned enough?
How well are they sleeping?
How often are they doing these long runs? Are they exceeding three hours weekly or was it an uncommon occasion in peak training?
How were these long runs periodized?

Accumulation of miles
Back to back longer runs

Adequate preparation -but not excessive – is key in the marathon. Periodize your training to prioritize race readiness

214. Are You Running the right workouts to get faster? Aug 07, 2023

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Many times we find training plans online or we do workouts that feel good/that we are good at, but is that the most productive way to be training? We are all about taking a deeper dive into the purpose behind workouts and uncovering the best way to actually reach your goals. Too often athletes get stuck feeling burnt out or frustrated thinking that they ‘peaked’ with their running/fitness but they are just not training in a way that allows them to progress. We need two very important things to progress: Stress and rest. When we have an imbalance or inadequacy of either of these, we will not see the progress we are hoping for.

What are running workouts?
What is an easy run? Why do we do easy runs most of the time?
What are the best time of running workouts to do?

Training for a 5k 10% anaerobic
Training for a 10k
Training for a half 99% aerobic
Training for a full
Training for an ultra

What are the most common mistakes we see athletes make

Running in the gray zone
Not doing the correct workouts
Only doing workouts they are comfortable with
Not progressing stress
Doing too much too soon

213. Peaking Too Soon Jul 27, 2023

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No one wants to get burnt out 10-4 weeks before their goal race, but you would be amazed at how often this happens. People often start training for their goal races 20-16 weeks out. The first 6-8 weeks of training should feel pretty sustainable and easy. However, most people do not start off at a sustainable easy pace, they often pick something that gives them a sense of challenge right away. The challenge feels fun at first, but likely 5-10 weeks into this ‘fun’, the novelty wears off and the athletes realize they are not able to sustain the training plan. This can often lead to mental and physical burn out. Many people report that they peaked too soon because they felt great the first few weeks training but then it fizzed out. Don’t let this happen to you!

How much mileage should you be running

Start with the mileage you have been doing
Progressive overload

Should you increase mileage every single week?

Have cut back weeks every 2-3 weeks
Cut back BEFORE you feel like you need it

Is fueling really that important

Ensure proper fueling
You need to fuel properly to sustain your training
Your whole day revolves around running- Coach Meghan

How are you managing your life stress?

Consider overall stress: Do you need to cut down on lifting, drinking, other commitments?
When you are increasing the stress load with long runs, mileage & workouts, we often need to ask ourselves if we need to lower stress in other areas of our lives

How do you feel during the start of training? Is it boring?

You shouldn’t feel sick of training until the peak weeks

212. The 20 mile Long Run Jul 20, 2023

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HOW LONG SHOULD YOUR LONG RUNS BE:THE 20 MILE LONG RUN RULE

Everyone who has trained for a marathon has probably googled ‘marathon training plan’ at some point. Most of the plans you find on google are going to encompass a ‘20 mile long run’. But do you need to do a 20 mile long run to finish a marathon? Or a better question might be: could doing a 20 mile long run actually have less benefit than doing a 16 miler? We are going to do a deep dive into what the research of Jack Daniel’s an exercise physiologist says about long runs. There are many guidelines he has for long runs and we will touch on the main 3:

Most long runs should be done at an easy pace

Long runs are stressful on the body
No need to add in pace work until the body is used to the distance

Your long runs should be no more than 30% of your weekly volume

There can be exceptions to this rule
Guideline to think about
Considering the benefits of medium long runs and back to back long runs

Your long runs should be limited to 2.5-3 hours

Running over 3 hours has an increased risk of injury
Running over 3 hours you start to lose benefits

Later in the podcast we will do a deep dive on what you might do if you are only covering 14 miles in 3 hours. We share the concept of back to back long runs that might be the missing link in getting your fitness up to run 26.2 miles without physically breaking you. Back to back long runs are used by endurance athletes who train for ultra marathons. No 100 miler runs 80 miles during a ‘training run’, so why do people training for 26.2 mile run 20 miles in a training run?

Let’s take a deep dive into what this might mean for your long runs

Long runs are a BIG stress on the body! Because of that, we need to follow some rules to keep the risks for injury and prolonged recovery to a MINIMUM!

•

✅ 33% RULE: The long run should not be more than 33% (⅓) of your total weekly mileage! Sticking to this rule or close to this rule will decrease your risk for injury. Athletes who are doing more like 50% of their weekly mileage in one run will likely need to take extra time off the following week only to repeat the cycle again the following week. If you do a lot of aerobic cross training or have a strong background in the sport, you may be able to get away with a higher percentage.

•

✅ 10% RULE: Don’t increase your long run mileage by more than 10% each week. This can also decrease the risk for injury!

•

✅ 3 HOUR RULE: We like to cap long runs at 3 hours max! Research has shown that your body gets the most physiological aerobic benefits from runs between 60-90 min in duration AND that runs over 3 hours start to have diminishing returns. The risk for injury becomes much higher! This means that many athletes should incorporate back to back long runs instead of one 20 mile long run. The risks just don’t outweigh the benefits when it comes to running longer than 3 hours (for marathon training)

BACK TO BACK LONG RUNS

We have discussed the long run guidelines on previous podcasts. Some of the guidelines include: capping long run at 3 hours & capping long run at 33% of weekly mileage. Some athletes do the math on this then come to calculate that they may not ever running 20 miles. This is part of the issue. The idea that athletes think they need to run 20 miles to successfully run a marathon and not hit the wall. Hanson’s Method was one of the first pioneers that showed if we cap that long run at 16 miles, we can get people who have never BQed to run that BQ breakthrough race. I have seen a lot of people get a breakthrough race with this method. The hanson’s method really looks at the entire week instead of just that one long run. There is also a medium long run during the week. The idea is that you are the compilation of the entire week, not just the weekend long run.

211. Practicing Water Stops Jul 13, 2023

HOW TO PRACTICE WATER STOPS

Most athletes who follow us or listen to the podcast at some point or another hope to do a distance run or distance race. When we are training for events longer than 45-60 min, it’s important that we begin thinking about not only our fueling strategy but also how we plan to stay hydrated. During the summer months this is especially important to chat about. Many people during this time of year are gearing up for their fall marathons. When we run long runs of 2-3 hours, it’s imperative that we stay hydrated. When we add in the factor of heat/humidity into training, hydration becomes even more critical. Some athletes carry hydration back packs, other people run with a hand held bottle and some people simply stop to drink water. These are all great approaches to ensure that we stay hydrated, but one thing we often forget about is that we might want to practice our hydration strategy how we plan to do this on race day.

When does it become important to really monitor how much time the water stops are taking?

It’s not a huge deal if you are newer to the sport and just trying to finish the race
We would want to nail down your hydration strategy before we try to make it as efficient as possible

How do you stay hydrated during a race?

Research the course offerings
How many water stops & at what miles are they offered. Smaller races there may not be a ton of water stops
Are people handing out the cups or will you have to stop and grab?

You can get away with not fueling on easy long runs every 30-45 min or without fluids but on race day it’s a lot faster and it’s an all out race so you will feel the impacts

How do you practice running through a water stop?

Get small dixie cups and practice bending the cup to create a slight v shape and drink
Hold cup for a few steps until you have finished the liquids
Opt to take water at most stops to stay hydrated

How do you know how much water to take?

We want to practice during training and measure how much water we go through

Should you wear a hydration pack or a hand held during the race?

How did you practice?

Does the race allow for these back packs?

Will you toss the hand held?

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210. "Easy Running Makes My Form Weird: Should I Go Faster?" & Other Ask The Coaches Questions Jul 05, 2023

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Ask The Coaches: Should I make up a missed workout?

1.Do I need to make up for missed workouts?

If you just had a bad workout: axe it

2. What should I do if my calf is tight and hurts when I run and put hot or cold

3. Stretching: is there an ideal window of time after we should stretch?

4. What should my stride look like on an easy day- I feel like I am shuffling along with terrible form but I think about lifting my knees

209. Fueling Endurance Sports: Mistakes We See & How to Reach Your Potential Jun 22, 2023

www.run4prs.com Running is an endurance sport. All endurance sports will require fueling in order to reach your performance potential. Don’t leave your fastest times sitting on the table because you neglect fueling! Can you run long distances without fuel, yes, but physically will you perform better when you are fueled properly? YES! When you put in hundreds of hours into training, shouldn’t we also make an investment into our nutrition/fueling to ensure that we are able to allow our fitness to shine though on race day? One of the biggest limiting factors in races over 90 mins is fueling! It tends to be one of the number one reasons why people DNF 100 mile races. However, we live in an area of ‘diet culture’ and ‘biohacking’ where we might see counterproductive advice on the internet like ‘fasted workouts’. We want to remember that these so-called ‘experts’ are not advising endurance athletes to do these things fast. Endurance athletes are generally focused on performance, so we want to make sure we use that as our primary goal when discussing this. Why is it important to use fuel vs use nothing? The science of how carbs help boost performance in endurance events Carbs help delay fatigue by raising blood sugar levels and protecting your muscle glycogen stores allowing exercise to continue for longer at higher intensities. 30-80g per hour of carbs in events > 1 hour Especially important when going more than 2 hours By ingesting carbs during endurance events it helps reduce the stress placed on your immune system. When blood sugar drops, your brain increases Cortisol and epinephrine - two key hormones Can you run without fuel? Antecdolte advice: “I ran without fuel and I was fine” Why do some people claim ‘fasted’ workouts are good Why is it not beneficial for performance outcomes The ingestion of carbohydrates can have a significant effect on exercise performance During prolonged or intense exercise, the body breaks down and depletes muscle glycogen stores. Eventually this reaches a point of reduced carbohydrate availability. And may negatively affect fat metabolism, increase rates of fatigue, and increase muscle protein breakdown. By ingestion carbohydrates, we can maintain blood sugar levels, preserve muscle and liver glycogen stores, reduce muscle breakdown, lower cortisol levels, maintain immune function and enhance exercise performance History of running without fuel/history of gels What if your stomach hurts when you use gels? How often should you be using gels? Every 30-45 min a gel water/electrolytes every 15-30 min (4-8 oz) How much sodium do you need? 300-700mg Practice how you want to do this on race day! Also practice carb loading How do you carry your gels? How to experiment if something doesn't sit right?

208. Heat, Humidity & Your Running: Secrets to improving in unfavorable conditions Jun 15, 2023

www.run4prs.com for a free 7 day trial. HUMIDITY, DEW POINT, HEAT INDEX: HOW THEY AFFECT YOUR TRAINING • Temperature alone is ❌NOT❌ the most important number to look at when determining how comfortable your run will be. Check out how humidity, dew point, and heat index affect our bodies & training:👇 • ✅HUMIDITY: Concentration/presence of water vapor in the air. It’s usually measured as relative humidity, which is a percentage of the highest possible absolute humidity. Humans are VERY sensitive to humidity because our skin needs air to get rid of moisture. Sweating allows us to cool down but when it’s very humid, our sweat can’t evaporate into the air so we feel a lot hotter when it is very humid 🥴 • ✅DEW POINT: A better judge of how comfortable it will be outside than relative humidity. The temperature to which air must be cooled to become saturated with water vapor. The higher the dew point, the greater the amount of moisture in the air. Relative humidity can be deceiving. EXAMPLE: A temp of 30/dew point of 30 will give you a relative humidity of 100%, but a temperature of 80/dew point of 60 would be a relative humidity of 50%. It would feel much more “humid” on the 80 degree day with 50% relative humidity than on the 30 degree day with a 100% relative humidity • 🔥Less than or equal to 55: dry and comfortable 🔥Between 55 and 65: feels “sticky” 🔥Greater than or equal to 65: lots of moisture in the air, VERY uncomfortable • ✅HEAT INDEX: What the temperature “feels like” when relative humidity is combined with the air temperature. EXAMPLE: If the air temperature is 100°F and the relative humidity is 55%, the heat index will be 124°F. This is assuming that you are in a shady area. If you are in direct sunlight, the heat index can be increased by up to 15°F! • 🔥80-90 Fahrenheit: CAUTION. Fatigue possible with prolonged exposure and/or physical activity 🔥90-103 F: EXTREME CAUTION. Heat stroke, heat cramps, or heat exhaustion possible with prolonged exposure and/or physical activity 🔥103-124 F: DANGER. Heat cramps or heat exhaustion likely, and heat stroke possible with prolonged exposure and/or physical activity 🔥125 F and higher: EXTREME DANGER. Heat stroke highly likely

207. What fitness level do you need before training for your first marathon? Jun 08, 2023

www.run4prs.com Training for your first marathon! Many people have a bucket list item of running a full marathon. A marathon is 26.2 miles. It is a long ways to go. Before your first marathon, it may seem unfathomable to run 26.2 miles, but with training, you can get there. We are going to dedicate this entire episode to training for your first marathon. We will go over how much you should be running before you start officially training, how long you should train for, and the rules you should follow for long runs and increasing mileage. What level do you need to be at before you start training for a marathon How long does it take to go from ‘never ran in my life’ to running 3-5 miles without stopping Easy runs, 10% rule run/walks You want to be able to get to a place where you can run for 90 min and not need to take significant time off 30 min long run, 20 min long run, 35 min long run, 20 min long run, 40 min long run, 25 min long run, 45 min long run, 20 min long run, 55 min long run, 30 min long run, 60 min long run, 30 min long run, 65 min long run, 40 min long run, 70 min long run, 35 min long runs, 75 min long run, 45 min long run, 85 min long run, 45 min long run, 90 min long run, 45 min long run, 95 min long run If you increased every other week starting at a 30 min long run, it would take you 23 weeks or 5.5 months to build up to over 90 min Many people CAN get away with doing more but you want to be safe about it No more than a 10% increase per week We recommend no more than 33% of your weekly mileage be your long run, so to have a 10 mile long run, we would want to be at around 25-30 miles per week It can take months to build to that point Benchmarks Runs 90 min for a long run Runs 20-25 miles per week Has been running for 6+ months Has desire to run 26.2 miles Doesn’t have any recent injuries How long should someone train for their first marathon If you don’t have the above benchmarks you may do more like a 6 month cycle If you have a more solid base like coming out of college xc, you could get away with closer to a 12 week cycle 16 weeks is pretty standard Going slow enough on easy days: the biggest mistake we see

206. How does Orange Theory Fit or Other Fitness Classes In With Your Marathon or Half Marathon Training? May 31, 2023

1. What to wear/prepare for rain (I've had two athletes just ask me about this) and
- Depends on the temp
-40, 50, 60+ in rain are wildly different beasts
2. How to prepare for hot temps on race day....
- train in the heat
-don’t sign up for races when it’s going to be hot
-treadmill/sauna
-shorts
3. "how to fit Orange Theory classes into your running plan" or maybe "pros & cons about doing Orange Theory classes while training for a race". I'd like to hear your guys's take on Orange Theory and how to fit it in your training plans, since there is usually running/sprinting involved with it.
- OT is a high intensity workout
-Highly competitive environment
-expensive
-why are you going there
- We want to limit
4. How do you run so many miles?
- Building up over time
-Going slow enough on easy days
-Enjoyable

205. When will easy runs get faster? May 18, 2023

www.run4prs.com Is it possible to make a full recovery from burnout My HR stays in zone 4 even if I slow down more than 3 min per mile How long does base building take to see results like easy running getting from 11-13 min per mile to 8-9 min per mile I’m confused how you should be able to talk on easy runs. How should this actually sound

204. Exhausted for hours after a long run? Try doing this May 11, 2023

www.run4prs.com Should you train based off HR or pace or effort Drawback of HR- wrist HR monitor doesn’t work, Most people don’t know their appropriate zones, other things impact your HR like stress, time of the month, medication, weather, sleep, caffeine Pace has drawbacks as well. Hills will make you slower. Heat will make you Going off of effort→ it is a learning curve. You have to be okay with bombing a workout and not knowing you stats. Don’t look at your watch. You have done these workouts before. You know the idea. Heat training adjustments How should you assess progress outside of time results? How do feel on workouts Recovery rates I am not laid up all day after a long run Effort based Mental toughness Not needed validation Not needing to race constantly Being happier with my training Not getting sick as often Not getting injured Having more energy

203. Run Streaks: the good, the bad & the ugly May 04, 2023

Run streaks! Maybe you have seen people on social media talking about their 1000 day run streaks or maybe you have no idea what a run streak is. Today we are going to talk about the topic of ‘run streaking’. Before we dive into this topic, we wanted to define a run streak. A run streak is simply running every single day (no days off from running) usually defined with a minimum of 1 mile per day and the streak continues on ‘forever’. Maybe people participate in the shorter runner’s worlds run streaks every year over the holiday season. These types of run streaks are a little different because they have a defining end point… But what about the streaks that don’t end? We are going to break down this topic into a few parts Sharing some stats about run streaks Runeveryday.com What is the longest streak for a man? John Sutherland - Ron Hill retired his at 52 years For a female? Lois Bastien of Florida Are these people slower than they could potentially be? Why would someone start a run streak? What are some of the potential benefits of a run streak? Helps with consistency which can make you faster Building endurance/used to running on fatigued legs Gets you outside/moving What are some of the potential downsides to a run streak? No rest days is problematic Define rest days & why no taking them can be a problem Benefits the metabolic systems such as fitness, threshold and vo2 max. Benefits structural systems such as muscles and tendons and neuromuscular coordination Not resting can lead to OCD tendencies or feeling the need to run through injury or illness which can result in poor performance or being forced to take extended time off. Mental & physical burn out Sometimes you might lose the joy without that mental break! Your performance might suffer if you’re always worried about mileage and not as focused around a polarized training approach. Longer you go, the harder it is to break Viewing ‘rest’ as ‘failure’ has potential long term issues Biggest issue is the view of rest as ‘bad’/’breaking’ your healthy habit Too much of a good thing People who should avoid run streaks Anxiety or OCD tendencies If you feel like you don’t have ‘other coping strategies’ What are some healthy coping strategies for stress besides running? Someone who has impending medical needs or wanting to have children If you avoid having kids or having a surgery because of a run streak

202. What would you do differently for your 1st marathon? And other ask the coaches questions Apr 28, 2023

www.run4prs.com What is one thing you would do differently for your first marathon if you could go back? Do it sooner & not overthink it so much Have no ego Run based off effort Have fun with it Train better How many miles can a pair of shoes get before you need to retire them? When to wear certain types of shoes Easy run Clifton Carbon X Endorphin Nike Workouts Alpha Fueling during runs and training Before During after

201. “Too slow” on easy days: is this possible? And more ask the coaches questions Apr 20, 2023

www.run4prs.com OVERTRAINING: How can you recover from & can you salvage a race? We want to learn something from why/how this happened How long has this deterioration going? 12 marathons in 2 years? It’s going to take longer to recover Usually is something that builds up over the course of years Feeling burnt out can be corrected if it’s on a microlevel Elevated RHR How can you run during the first trimester? Symptoms: fatigue & nausea Nausea makes it hard to keep food down or eat Eating small meals Movement helps. Give yourself Fatigue: things might feel harder Is it possible to run too slow on easy days? How much time should you space between racing 5ks or half marathons?

200. Why is easy running so challenging? Tips to slow down & embrace your true easy pace Apr 13, 2023

www.run4prs.com Slowing down can be challenging for runners. Most people have seen the extreme fitness ‘no pain no gain’ side of things. When we begin running, we often think that if we aren’t in the pain cave or really pushing it, that our efforts are not going to simulate change. However, running is a unique sport in that way. Our aerobic system is actually developed at lower intensities EASY RUNNING BASED ON HR: Why this is not ideal What is ‘zone 2 work’ How to calculate max HR & your ‘zone 2 HR’ MAF Method: what this is & how to calculate HR off this method Limitations to the HR method Wrist HR monitors are not accurate Medications/stress/sleep impact HR HR zones people get using 220-age are often incorrect READ ARTICLE HERE: https://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/ EASY RUNNING BASED ON PACES: Can be a good guide Jack Daniels Approach: Watch his video on easy running: https://www.youtube.com/watch?v=veAQ73OJdwY Easy 60% of effort/vo2max 65% of HR. As you run harder your HR goes up but your stroke volume, the force of contraction plateaus around that 60% of your HR. Inside muscle fibers, contain mitochondria, blood supply provides oxygen which gives us fuel and energy VDOT calculator gives a small window for a pace range, but you can/should go even slower on some days. Think of his range as the ‘speed limit’ for easy running If you are able to still hit workout days consistency you are in the right easy zone VIDEO SUMMARY: Heart muscle gets stronger Stroke volume maxes out at 60% max HR… Heart is beating as hard as it’s every going to beat at 60% max HR—> 120BPM ( Mitochondria increase in size You can run easy for longer and easier on the muscular skeltoal system. On our IG page we often reference 2-4 min per mile slower than 5k pace or 1-3 min per mile slower than marathon pace. The idea is that you go significantly slower than race pace. Most people need to go slower on easy days not faster Can easy days be too easy? https://www.youtube.com/watch?v=ixTO4dtSLGU Make sure you have good mechanics EASY RUNNING BASED ON EFFORT: ideal end point for runners Running Based on effort This method really only works if you have an understanding of how easy running should feel by using either the HR method or running off pace for a number of months/years Running based on effort allows you to listen to your body to adjust the pace on the fly THINGS THAT HELP YOU SLOW DOWN Doing hard workout days for 20% of weekly milage Running enough mileage Running with slower people Not listening to music Not looking at your watch Trying to breathe out of your nose on

199. VDOT Marathon Prediction vs Your Actual Marathon Finish Time: How to actually achieve your VDOT marathon prediction Apr 06, 2023

www.run4prs.com Question 1→ VDOT says I can run faster in the marathon by 20 min. My lungs don’t give out but my legs do! I run 50 miles a week (2 speed work days, 1 LR, 3 easy), Fasted marathon was 4hr. Current projection based on a 1/2 marathon Vdot calculation has me set for a 3:40 marathon I often find it hard to breathe for the hour+ following an interval workout. my muscles rarely are sore or give up before my breath gives out. Question 2- Tips for running during pregnancy Two end of the spectrum. You never know how you wil feel. Things will be different. Listen to your body. Adjust your goals. Turn strava off. Run with a slower group like moms on the run. Running will feel harder at some point. Do not compare your pregnancy to others. Comparing your kids to others, etc. Question 3- Can you train consecutive cycles for a 5k or do you still need to periodize Question 4- Breastfeeding race day logistics Question 5-Should I use MAC HR or lactate threshold HR to train in zone 2?

198. Transitioning From Treadmill Back Outside After Winter Mar 30, 2023

www.run4prs.com It has been a tough and long winter for those of us living in the upper regions of the US. A lot of runners in the midwest will use the treadmill for the majority of the winter due to poor footing or sub zero temps. The treadmill is a great tool for runners to stay consistent in the winter, however, we know that as the spring approaches runners are eager to say goodbye to the treadmill and transition outside. We wanted to do an episode about transitioning back outside because while it can seem like a relatively straightforward task, we should approach cautiously because outdoor running can be harder on the body than the treadmill Cite studies about treadmill surface being softer/more bounce/give than outdoor running The surface is softer on your joints: Treadmills are typically a much softer surface to run on, and therefore softer on the joints. Looking after your joints can help you reduce injuries, and keep running for longer. Research on the differences between treadmill and outside More muscle activation: Compared to running on the treadmill, when you run on the road, or the trail, you’re having to use more muscles to grab the ground and push off. One of the downsides of running on the treadmill is that the belt assists leg turnover, meaning you don't have to work quite as hard. When running outside, you’re also forced to not just move in a linear motion, as you’ll often find you have to dodge people, cars, and objects on the sidewalk as you move. Moving on the lateral plans vs side to side Incorporating band work side to side? https://breakingmuscle.com/train-the-lateral-plane-for-maximum-athleticism/ https://www.kinetic-revolution.com/multi-planar-strength-for-triathlon-and-running/ Assess how many miles per week were on the treadmill Example: averaged 30 miles a week the past 6 weeks and 25 of them were on the treadmill Week 1 transition outside aim for 10-15 miles outside Week 2 translation outside aim for 15-20 miles outside Week 3 transition outside aim for 20-25 miles outside Week 4 transition outside aim for 25-30 miles outside It might be good to ease into things and give yourself 4-6 weeks to go from majority treadmill to 100% outside. Can you get away with more? Possibly but we would rather be safe Running on softer surfaces may also help: consider the trails Try not to add in too many variables at once. If you haven’t been running workouts or long runs, try not to add that in during this transition time.

197. Big Time Goals: How To Train Safely To Achieve The Times You Want Mar 24, 2023

www.run4prs.com for a free 7 day coaching trial. It can be tempting to want to go all in on a new plan or type of training because after months of doing not-a-lot or less than we did in the summer, we feel like we need to do something really BIG to motivate us. The truth is that this is not the best approach. We want to talk about the progressive overload principle today & why sometimes doing less will lead to more optimal results. The reality is more is not always better sometimes it is just more!

How often do you see people overtrain?
How do we know if it is the right amount of stress?
Why do people not like to do less?
1. Comparison trap
2. Fear of not being ready for their race
3. Thinking that more is always better.
Can you still improve by doing more than you should?

196. Workouts vs Racing: What is the difference? Mar 16, 2023

We often see people do workouts on strava or social media and sometimes we think, if I could just hit those paces in a workout, I could be as fast as them? This might lead an athlete to run workouts faster than they should. The whole point of this podcast is that each workout has a purpose. Even a workout like 6 x 800 meters could be a threshold workout or a VO2MAX workout. The purpose of the workout will dictate the pace you run for the intervals. If you are doing a threshold workout, you would run this reps slower and have shorter recovery inbetween. If you are doing a VO2MAX workout, you would be running these much faster and have maximum rest inbetween. Racing DEFINED! What really is racing? Max effort 1 max rep at the gym Takes time to be able to push yourself: don’t know how to push it Beginner Intimate Advanced The purpose of each workout VO2MAX Threshold Upper end Aerobic/Marathon Pace Easy run Why faster/more isn’t always better 4x 1 mi @ threshold pace @ 6:30 Let’s say you go out and run 6:10 pace (5k If you do 4 miles of work at 5k pace, that is hella stress If you do 4 miles of work at threshold pace, it’s less than a race effort Overtraining Giving 100% effort is harder to recover from Saving racing for racing Is it better to do less? Not always→ sometimes you have to do more.. Law of diminishing returns You need to stress the body just enough to make a change→ progressive overload Signs you might be racing your workouts Unable to consistently hit workouts Feeling like you always need additional recovery between reps Feeling like you are not recovering inbetween workouts/overtraining Not wanting to do workouts Injury

195. Can Trail Running Make You Faster? & other ask the coaches questions Mar 09, 2023

www.run4prs.com 1.Trail running vs road running: How can running in trails be a benefit? - not ultras, just getting miles in on the trail during training blocks. I run alot of my long days on the trails, it kind of forces you to run slower, and i feel way more ab engagement than just on the road. Any recommendations on how often to trail run? I’m a New England runner so lots of great trails out here. 2. I am getting ready for the Murph workout this year, and the workout is bookended with a 1 mile runs wearing a 20 weighted vest. What about wearing a weighted vest once or twice a week for runs? Too much on the joints? Good way to increase strength? Very hard on the joints. Risk for injury unless you increase slowly. Rucking involves wearing a weighted pack. DO NOT: Run with a weight vest if you’ve never run before or never lifted weights before. Run with a weight vest if you have a serious injury. Wear a weight vest all day. Run with a weight vest over long distances. Wear a weight vest that is too heavy for you. You might go on some runs after lifting to account for the fatigue 3. Eye injury– 2 weeks off running go straight into it? 2 weeks isn’t enough time to really lose a ton of fitness, but with any time off I usually recommend easing back into things slightly and see how the body responds. Also considering eyewear? 4. If I have been training at a BQ pace, how should I pace the marathon? Training at exactly BQ pace is tricky because it doesn’t give a ton of room for error. Often marathon courses measure 26.4 miles. A sub 3 hour marathon is 6:52/mi pace but even 6:50 per mile on most courses will not be enough to break 3 on your watch. It is nice if you calculate the pace you need to run based on the assumption that your watch will measure the course as 26.5 miles AND that you will want to run something with a 30-60 second buffer. For example A 3:29:30 on a 26.5 mile course is actually 7:54 per mile instead of the 8:00 per mile A 8:00 pace for 26.5 miles in 3:32- 2 min shy of the goal. I would take this into consideration for pacing 5. How do I lower my heart rate while running? I tried running really slow like 13 min pace and it is still not working Make sure you are measuring with something that is accurate. Wrist HR monitor is NOT accurate. The chest strap is better. Then, be realistic with the paces. 13:00 pace is not that slow. If you run a 5k at 8:00 or 9:00 per mile, 13:00 pace might be your easy pace at a low heart rate as your body adapts. It could also be a sign of overtraining. Other things also impact HR such as stress, caffeine, medications. I would look at all the things that could be impacting HR and see if we can’t find a reason.

194. Has running become a “chore”? Tips to reignite that running spark Mar 02, 2023

Ever have a day where you just don't feel like running? This can be common especially this time of year if the weather is tough. You are not alone in feeling like running can sometimes feel like a chore. This mindset makes consistency very challenging. We have talked about the power of consistency so many times in this podcast. If we are able to be consistent with training over time, we will be able to transform as runners and reach our potential. Things to do if you feel like you are stuck in a rut Find a running friend/partner Talk to someone on the phone Netflix New running routes Mentally what might be going on Lack of goals/direction Not excited about your goals/direction Something else might be off in your life Not enough time to workout Not enough energy “Everyone should meditate for 10 min a day unless you are too busy then you need an hour”

193. Are you running too much or not enough? Weekly mileage podcast Feb 23, 2023

Www.Run4prs.com for a free week or personalized workouts! Many people show off their monthly mileage totals on social media. It is a great way to track your progress in some respects, but in other respects, it is easy to get ‘caught up in the numbers game’ of running. Two runners of the same abilities might run vastly different peak mileages in marathon training yet run the same finishing time. It is less about what your weekly mileage is and more about finding the sweet spot of mileage for you during this season of your training. 1. Progressive overload: more usually is better until it’s not 1. Aerobic base: science Legendary coach Arthur Lydiard’s philosophy was that it all starts with mileage. That's because endurance training stimulates many physiological, biochemical and molecular adaptations. All his training programs would consist of an 8-10 week base building phase. 1. stimulates more fuel (glycogen) to be stored in your muscles 2. increases the use of intramuscular fat at the same speed to spare glycogen 3. improves your blood vessels' oxygen-carrying capability by increasing the number of red blood cells and hemoglobin 4. creates a greater capillary network for a more rapid diffusion of oxygen into the muscles 5. increases mitochondrial density and the number of aerobic enzymes through the complex activation of gene expression. This increases your aerobic metabolic capacity. 2. Time of feet: science Time on Feet follows the principles of Lydiard training to reach peak performance. This is achieved by using a systematic approach to training. The emphasis is on conditioning in the early stages of a programme, in order to give the individual a feeling of a 'tireless state.' This is looked at as a crucial phase if achievements are to be made later. 2. There becomes a point where running more is not productive 1. Overtraining signs Constant niggles Feeling run down Mentally feeling down in the dumps Train smarter not harder: How much running can you physically and psychologically handle? For example, the mitochondrial enzyme content of rats has been shown to reach its maximum adaptation with running 60 minutes per day, five days per week. A study published in European Journal of Physiology in 1998 on horses training for 34 weeks found that increases in muscle fiber, # of capillaries number of capillaries per fiber plateaued after 16 weeks of training. After the first 16 weeks, the horses were divided into two groups: a control group and an overload training group, which trained with higher mileage. Both groups increased mitochondrial volume and VO2 max with the increased mileage over the next 18 weeks, but there was no difference in those variables or in muscle fiber area and capillarization after 34 weeks despite the two-fold difference in training volume between groups over the final 18 weeks. Clearly, there is a limit to muscles' adaptive response to training. If you look at the training data of elite athletes, you find that the optimum training volume for the world's best athletes lies somewhere between 75 and 110 miles per week What is REDS syndrome? Relative Energy Deficiency in Sports (RED-S) syndrome, or what’s more commonly known as the Female Athlete Triad. Not eating appropriately for the amount of energy an athlete expends

192. How fast should you run on race day? & more ask the coaches questions Feb 16, 2023

1 .What pace should I am to race at for a 5k or half marathon? Threshold? Intervals? Slightly slower? Slightly faster? Answer: if you download our guide at www.run4prs.com it will go over this in great detail written out. We will summarize here. First, it’s important to do a fitness test. This fitness test usually looks like a time trial of running 1-3 miles ‘all out effort’ to see where your current fitness is at. If you have absolutely no idea where your fitness is at, start at a pace 30-45 seconds faster than you run on a good ‘moderate/harder’ effort run. We can’t establish paces without first understanding where you are at currently. If you totally bomb the time trial, that is okay, we can always test again. The result will still be a good guide within reason. Your 5k pace is usually the same (slightly slower) than your time trial pace. Intervals are going to be done anywhere from slightly faster than 5k pace to threshold pace.. It depends on the purpose of the workout Your threshold pace is about 20-30 seconds per mile slower than time trial pace Your half marathon pace is 5-20 seconds per mile slower than threshold pace Whenever we do an event for the first time or even if it’s the 5th time, but you feel newer to racing, we might not go out at that exact pace I said above. We might want to ease into things and start slower. We build confidence by having positive racing experiences. 2. What are the worst things to eat before a long run? Depends on the person. The worst thing you can probably do is not eat. Next, anything with insanely high fiber content. Like multiple fiber one bars. Spicy foods, etc. Some people have very strong stomachs and could literally tolerate anything. I have a friend who can’t eat veggie straws the day before a run. Knowing your body is key! Usually they say to avoid fiber and greasy foods. Also if you have food intolerances, avoid that! 3. What are the effects of birth control on female runner performance I would look into the book roar by Tracy Sims. Anytime you take synthetic hormones, you are changing systems in the body. There can be some benefits to taking birth control, but are there some drawbacks? I think it’s important for people to do their research and have this discussion with their doctors. https://pubmed.ncbi.nlm.nih.gov/32666247/ Oct 2020: The Effects of Oral Contraceptives on Exercise Performance in Women: A Systematic Review and Meta-analysis Conclusions: OCP use might result in slightly inferior exercise performance on average when compared to naturally menstruating women, although any group-level effect is most likely to be trivial. Practically, as effects tended to be trivial and variable across studies, the current evidence does not warrant general guidance on OCP use compared with non-use. Therefore, when exercise performance is a priority, an individualised approach might be more appropriate. The analysis also indicated that exercise performance was consistent across the OCP cycle. What exercises/workouts/circuits can I incorporate in the gym to help my running? Running is going to be the best thing you can do that directly makes you a better runner. Other workouts the strengthen the endurance of the muscles that are used for running can help but nothing helps as much as running. Biking, stairs, etc. Why do runners lift then? Strength training can help you stay injury free. The longer you are able to stay injury free, the better you will be able to run consistently. Runners need: Postural alignment, stabilization, strength and power Train for strength 8-12 reps

191. Should You Run That Marathon? Is it best to always chase 26.2? Feb 09, 2023

We have almost all been asked the question when someone finds out you are a runner, the next thing they typically ask is if you have done a marathon. Everyone knows that marathons are hard work. They know this is the very long race that seems to be viewed as the pinnacle of running success, but is it? Why have the 100 or 50 miler ultra marathons not taken on the same allure in the running community? We are going to do a deep dive in this episode about marathons and some of our theories around why we think the marathon is so popular! We are also going to give some advice to those who really want to run to their potential in the marathon. The answers may surprise you because we actually recommend some athletes take time off of the marathon to get faster at the marathon How long people run before doing a full marathon Why is an elite training going to look different from a beginner in terms of workouts/long runs Why it becomes important to work with a coach who really understands your background and the distance What is the advantages to working on speed before going to the marathon Why does running a fast 5k not translate directly to the marathon distance

190. Is running with music “bad”? & More Ask The Coaches Questions Feb 01, 2023

What is the best type of music to listen to while running? Depends on the purpose of the run Workouts: hard music Easy runs- slow music How do you fuel when you are not hungry but must eat High caloric foods that taste good When during hill repeats or speed work is it okay to walk? The goal of the recovery between for shorter intervals is to get breath back under control so that you can push hard on the next set. Most shorter intervals are anaerobic so it might take a more reduced pace like walking to recover. Check HR. A really slow jog is already hard for people because they slow down on easy days. Sometimes walking is wiser. 20x400 could actually be a threshold workout. How to get back to running after pregnancy Usually you will get cleared to run at 6 weeks by your OB. Many people need longer and recommend getting seen by a pelvic floor physical therapist. It depends on the person but most people start back with walk/runs even if they ran throughout pregnancy. Your core is very week and went through trauma. Allow yourself grace and time when coming back into things You may also be nursing which can be a new factor Is body weight strength training as effective as using weights Body weigh training can be highly effective. It depends on your starting point, how you are lifting, and your goals. Many body weight plyometrics can be challenging even for the strongest athletes. We always want to strength train with a purpose. Plyos work on speed and power. Everyone says running is bad for knees.. How do I prove them wrong? Pull up research studies of the benefits of weight barring exercises. There are myths like this about running but I think it is important to address that many people have injured their knees from running. Even elite runners sometimes need to have knee replacement type surgery. Let’s talk about WHY. Overtraining can lead to overuse. When you are pushing your body to the limits like an elite/professional runner where your job is to literally do everything you can to get faster sometimes you toe the line and things happen. Overuse injuries are common because many people unintentionally overtrain. Let’s say your grandma knows someone who ‘blew their knees out from running’. Perhaps they did because they went from 0 to 50 miles in 2 months and ran a marathon then could never run again. This is why the progressive overload and offseason are key. Weight bearing exercise actually makes your body and knees stronger BUT if you overdo it, you do put yourself at risk. www.run4prs.com

189. Marathon Training as Parents: hacks to get in more miles with a busy schedule Jan 26, 2023

As coaches we work with a lot of athletes who have young kids and other life responsibilities like busy careers. A question that often comes up with athletes who begin to ramp up their training is when do you have time to train? How can you put in 7+ hours of training per week? We don’t have a one answer solution for you because everyone’s life looks different. We do however have a few ideas for when/how you might be able to utilize different resources to get your training in even with small kids and/or a busy career. Time of day: Working out while kids are sleeping Pros: easier Cons: lose out on sleep Working out while kids are awake and at home: Pros: you get to sleep Cons: you miss out on family time, logistically harder Working out while kids are at school/daycare Pros: you get to sleep Cons: logistically easier, guilt `1. Treadmill at home Investment: $2000+ dollars 2. Treadmill at gym with daycare Investment: $150/month 3. Stroller outside Investment: $500 Babysitter Investment: $20/hr Is it worth it to invest in yourself and your hobby? How do you deal with guilt associated with going on a run or running a race? Waking the kids up at 5:30am to go to a race? My kids like to go to races and run races themselves now. What they see as normal they will take mental notes. It’s one thing to say something is a value, but when you live it, kids witness it. It becomes a part of their identity. I don’t have the answers, but I can share my experiences and sometimes that can help. Is it worth it to train for big races? How does the competitiveness/running change after having kids?

188. 2:42 1st marathon 9 months postpartum: Coach Breanna Jan 19, 2023

Coach Breanna shares all about her journey from small town farming to becoming a professional runner. We took a deep dive into her recent marathon debut of 2:42 at CIM. Not only was this her first ever full marathon, but she also tackled it at 9 months postpartum with her first child. We talked about her journey running throughout pregnancy & postpartum and her plans for future racing. Coach Breanna has been coaching at Run4prs for 2.5 years and is currently taking on new athletes. If you are interested in working with her fill out the form at www.run4prs.com or reach out to us via email info@run4prs.co

187. Avoiding running injuries: increase your chances of staying injury free with these tips Jan 11, 2023

Injuries are tough and a taboo subject. We don’t like to go through these times of setbacks because the uncertainty starts to creep in. How long until I can run again? How much fitness will I lose? Will I ever be as fast/fit again? These fears can often cause runners to comeback into running too quickly after being injured OR to avoid taking time off when they first feel an injury come on. Before we dive into things: What to do if you are injured! Why do some injuries happen Overuse They don’t always happen right away! Stress= body can only handle so much Underlying issue Running on sand Rolling an ankle Strength Training What is the injury ‘cycle’ Are comeback runners more likely to get injured Coming back too quickly Ego is high Run/walks Getting to the root cause instead of hoping rest will help Helps to avoid future injurywww.run4prs.com

186. Should you try to “make up” a missed workout? Ask the coaches Jan 05, 2023

How do I increase my calories in a healthy manner Calorie dense foods PB, nuts flax seed More carbs: fruit juices, maple syrup, honey Favorite season to train in & race in Depends on where I live Fall is ideal because summer training is ideal with temps never hitting more than 75-80 degrees in the early morning Humidity is poor man's altitude How to do you pick a run coach? Personality fit Open responsiveness : some people don’t care but take it as a red flag if someone doesn’t understand Philosophy fit Opennesses Understands your goals Has a clear plan for how to get you to your goals Communicates the plan to you Can help you learn and grow from experiences Not all races will go well We learn from each race 3:38 PR long term goal to BQ but wants to get pregnant 1st Have something to train for when TTC that you have a lower investment in like 5ks Postpartum comeback slowly and give yourself grace Lots of unknowns but consistency is helpful What to do when life happens and you miss a workout Depends on what happens Illness- going to take time off and not try to make anything up Other situation- might have you make up the workout Either way these both require you to probably re-work the entire plan because you are going to have less time in between workout days, etc. Depends on what you missed for a run 20 mile long run vs 5 mile easy run totally different How long until i expect to see muscle gains with the strength program How are you measuring progress Progress pictures Weight gain Measurements Gaining muscle is hard to do if you are in a catabolic state (undereating, over exercising with cardio) What are your goals with lifting?

185. How many races should you sign up for in 2023? Dec 27, 2022

How many races is too many? A lot of people are thinking about their goal race schedule for next year. It is good to look ahead and plan out your races so that you don’t over commit yourself. There are so many options and it can be tempting to sign up for all of the races, but what if we focused on building the year around your goals and then schedule races to accommodate those goals? Deciding on your goals for the year How to find races that will be in alignment with your goals How frequently should you race? How realistic is it to PR at every race? Half marathon PR in the build of for a full marathon? Should you wait to register for some races? Benefits of keeping ‘options open’

184. What is holding you back? How to breakthrough with your running in 2023 Dec 16, 2022

WHAT IS HOLDING YOU BACK? . As we approach the end of the year, many people begin to think about 2023 racing plans. Before we dive into signing up for all the races, we believe it is important to assess your 2022 progress and set yourself up for success in 2023 by setting goals. If we don’t assess the past mistakes we can be doomed to repeat them again! No one had a perfect running year in 2022 even if you PRed in every single race distance, there is STILL something you can learn from this year and bring into 2023 to become a better runner. Weekly mileage: was it too much? Too little? Workouts: did you do them? Were they too hard? Is that they you skipped them? Were expectations too high? Did you run easy enough on easy days Did you get injured? Seasons of life & routine What season of life are you in? Will it change in 2023? Is it realistic to train more or less next year? What did your routine look like in 2022, will you be able to keep it or will changes need to be made? Are you getting enough support? Races How did your races in 2022 go? How can you improve mentally? How could you improve physically What is your long term goal Define a goal 5-10 years out and then narrow down on a benchmark to get there My long term goal is to run a 100 miler some day Bite sized goals in 2023 that are challenging enough to motivate you to train but not so ridiculously that it throws you off Set a goal 2-3 years into the future Set a goal for next year Break 2023 into 2 parts Part 1: first half of the year Part 2: second half of the year

183. How Long Will It Take To Reach My Goals & “See Results”? Dec 09, 2022

HOW LONG DOES IT TAKE TO SEE RESULTS❓🔥 Podcast Episode #184 🎙 • We post about athletes crushing their previous best times often… but how long does it actually take to improve? 🤔 • 👉It takes about SIX WEEKS to see physiological aerobic benefits from training using the progressive overload principle! This means overloading the body with training stimulus, recovering from it, and then overloading it again • 👉In TWELVE WEEKS? You can expect to see even more benefits and the longer you train, the more benefits you will see. Consistency is key!🔑 • Something we also get asked as coaches ⬇️ 🔥 "How long will it take me to run x:xx time?" This depends on so many factors! No two athletes are the same. It depends on: ⭐️ Your background and tendencies as a runner (how long you've been running, if you played other aerobic sports previously, how consistent you are with training, your ability to push yourself, what sacrifices you're willing to make for running) ⭐️ Your genetics ⭐️ Your age ⭐️ Your life stressors overall (kids, job, etc.) . 🔥 ALSO IMPORTANT: You CANNOT improve without proper recovery between! Remember that everyone is different and therefore every runner’s recovery time is a little different🔥 . Are you ready to reach the next level with your training? Sign up for a FREE seven day trial with us! Link in bio. 👉 www.run4prs.com . #run4prs #teamrun4prs

182. Treadmill vs Outside Running Dec 01, 2022

TREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔 Podcast Episode #182🎙 . A frequent question we get asked is: What are the PROS and CONS of running on the treadmill and running outside?! Are they the same? . CONS OF THE TREADMILL👎 ⭐️ Treadmills do not allow your body to use as many muscles (when outside you do not need to pivot to change directions; you are running in one direction the entire time) ⭐️ When running on a treadmill, the belt is moving TOWARDS you so there’s less effort required to move your body forward You are not able to mimic outdoor race day conditions inside . PROS OF THE TREADMILL👍 ⭐️ The treadmill is a softer surface, which can give your joints a break! ⭐️ You can set the speed for workouts without having to check your watch for your pace ⭐️ Safety in the inclement weather ⭐️ Can multitask on treadmill . CONS OF OUTSIDE RUNNING👎 ⭐️ You are at the mercy of the elements outside which can be dangerous ⭐️ You have to monitor your pace more frequently during workouts . PROS OF OUTSIDE RUNNING👍 ⭐️ You activate more muscles when running outside by changing directions and needing to maneuver more! ⭐️ Running outside callouses your body and allows your body to become stronger due to the harder surfaces ⭐️ You can mimic race day conditions and surfaces . THE BOTTOM LINE👇 If you're training for a race, running outside is the best possible way to mimic race day. Sometimes the treadmill is the only option due to unfavorable weather, not having childcare to get outside of a run, etc.. Run outside when it's safe, and use the treadmill as a tool when needed! . Follow us for more training tips @run4prs . #teamrun4prs #run4prs #igrunner #instarunner #runnersofinstagram #marathontraining #5ktraining #womensrunningcommunity #runcoach

181. Winter Running Gear To Stay Safe & Train Consistently This Winter 🥶 Nov 18, 2022

COLD WEATHER RUNNING SECRETS REVEALED 🔓 . We’ve got you covered!👇 . WHAT TO WEAR (in general, use your best judgment with windchill and other factors. You may need to wear more or less depending on windchill!): . ✅ 50 DEGREES (10 C): Shorts & t-shirt ✅ 40 DEGREES (4 C): Long sleeved top, shorts/pants, gloves ✅ 30 DEGREES (-1 C): Gloves, tights, long sleeves (two layers-- one tighter close to skin, one looser on top), headband/hat ✅ 20 DEGREES (-6 C): Gloves, chopper mittens possible, tights, long-sleeved tighter base layer, windbreaker jacket, headband/hat ✅ 10 DEGREES & UNDER (-12 C and under): Gloves, chopper thermal mittens if really cold/windy, tights & windbreaker pants, long-sleeved tight base layer, headband, neck buff, face mask, windbreaker jacket ✅ SNOW/ICE: Winter waterproof running shoes for snow & ice, YakTrax to put on your shoes for snow or putting own lugs on shoes . HOW TO TRAIN: ✅ Run on the treadmill when needed: Use your best judgment and stay safe inside when you need to . ✅ Run by effort: Your paces will be slower in the cold and snow/ice. Run by effort instead of pace! . ✅ Find plowed paths for better & safer footing . ✅ Reflective/light up vests/headlamps for darkness . ✅ Set rules for yourself: If it’s above “x” degrees outside, then you have to run outside instead of inside. Not only is training outside better for race day performance (your races are outside so you want to simulate race environments), but you also get therapeutic and mental health benefits from getting outside too . Other posts will show our favorite brands and products for winter! 👍 . Follow us for more training @run4prs ⭐️ . #teamrun4prs #run4prs #wintertraining #5ktraining #marathontraining #igrunner #instarunner #runnersofinstagram #womensrunningcommunity

180. How Many Marathons is “too many” in 1 year based on your goals? Nov 11, 2022

HOW MANY MARATHONS IS TOO MANY? 🎙 Podcast Episode #180: Listen for more on this topic! . We want to get OFF the marathon hamster wheel (doing 2-3 marathons per year every year) if we want to get faster in the marathon. Doing 1️⃣ marathon every 12 months or 2️⃣ marathons in an 18 month period will help you get FASTER more quickly because you're able to focus on SPEED in shorter distances between the marathons 🙌 . Many athletes can get away with doing more marathons early in their running/marathoning careers and still see big success, but as you get faster you will need to be a bit more structured & specific in how you frame your training to continue to see those results 💪 . SWIPE in post to see a sample two year schedule to turn your 5K PACE into MARATHON PACE 🤩 . ➡️ There are MANY reasons to do more than one marathon per year. Maybe you got into a race for charity or maybe you're trying to become a Marathon Maniac by trying to run a certain number of marathons in a certain timeframe. We don't want to discount these reasons! We just want to provide the knowledge that running LESS marathons may be the key for you to get faster (if that's your goal) . We hope this helps you frame up the next few years of your training to reach your goals! 🏃‍♀️ Let us know if you have questions in the comments or DM us 💌

179. Selecting 2023 Races To Run Your Best Times Nov 04, 2022

TOP 5️⃣ QUESTIONS to ask yourself when choosing your 2023 goal races ⬇️ PODCAST EP 179 🎙 . There's a lot that goes into choosing your race calendar especially when you're going for a PR. This post is geared towards those who specifically want to run their fastest time! 💪 . 👉 1) ELEVATION: Do you like flat, downhill or hilly courses? Downhill and flat courses are much faster than hilly courses. Downhill courses, like REVEL, aren't for everyone but most people will run much faster on a downhill course. Aim for 200 feet or less of elevation gain for a flatter race. You can go to www.findmymarathon.com to look at course elevation profiles . 👉 2) WEATHER & TRAVEL: Do you do well running in warm weather? Do you have the opportunity to heat train beforehand? Do you do best in cooler weather? Do you have the means to travel to a race? If you want the best possible shot at 40-50 degree weather to run your best, we recommend November in northern U.S. states and December/January/February in other parts of the country. Many October or March/April races in northern states can still be 60-70 degree days. We recommend steering clear of longer races (half/marathon) anywhere in the country from May-September to avoid heat . 👉 3) CROWDS: Do you thrive off of crowds? Do you need spectators to push you along? Aim for a larger race! Do crowds stress you out or cause you to run too fast too soon? Maybe you'd be better off with a more low-key race! . 👉 4) COMPETITION: Many runners like to have competition when they race and get pushed by other runners. If this is you, aiming for a larger race may be the best call. Smaller marathons, for example, get very spread out and you're running alone for a majority of it . 👉 5) LIFE SITUATION: Are you a teacher or someone who has the summers off? A fall race is probably better for you so you can train during your time off. Do you have younger children who are home for the summer? Maybe a spring race is better for you when they are back in school during your training months Figure out what works best for your life! 🙌 . We hope this helps! #teamrun4prs #run4prs

178. Unleash the Speed Free Program: Recast Oct 28, 2022

UNLEASH SPEED: How FAST Can You Become? 🏃‍♀️💨 FREE PROGRAM 🙌 . Are you wondering: 🤔 ❓ "What should I be focusing on right now?” ❓ “How many miles per week should I be running?” ❓ “What sort of workouts should I be doing?” . JOIN Unleash Speed program now starting on Oct 31 💪 . Let’s keep you excited for training & set you up for success for Spring & Fall 2023! 🤩 . THE PROGRAM DETAILS:👇 ⭐️ Totally free & FLEXIBLE. You don't need to start right on Oct 31 if that doesn't work best for you! ⭐️ 11 weeks long ⭐️ Weekly training tips sent to your email inbox ⭐️ FIVE time trials throughout the course of 11 weeks ⭐️ The Run4PRs Unleash Speed Training E-Book complete with a training plan and race pacing guides . WHY SHOULD YOU JOIN?👇 ⭐️ Nothing changes if nothing changes: If you are constantly training for a half and full marathon and you are seeing the same times year after year, chances are you need to CHANGE THINGS UP! You need to focus on your speed to see those big results ⭐️ Build confidence in other distances ⭐️ Capitalize on speed before you age up ⭐️ Learn how to race hard and push yourself! . 👉 Go to https://run4prs.com/unleash-speed to join! If you know you need a more specific plan, you can start a free trial TODAY with us! Link in bio. www.run4prs.com . #teamrun4prs #run4prs #5ktraining #1miletraining #igrunner #instarunner #runnersofinstagram #womensrunningcommunity

177. What Most Runners Get Wrong: Polarization Of Training To Optimize Performance Potential Oct 22, 2022

WHAT IS POLARIZED TRAINING❓ Podcast Episode #177 🎙 . Simply put: Keeping the easy days easy and the hard days hard . STRESS + REST = GROWTH 💪 . 💪STRESS = hard running days and hard strength training 👍REST = easy running, easy cross training, yoga, sleep, complete rest days, walks 📈GROWTH = get faster & get stronger . YOU👏CANNOT👏REACH👏YOUR👏POTENTIAL👏WITHOUT👏POLARIZED 👏TRAINING . MOST of your training is the “REST” part of the equation. 80% of your mileage needs to be easy so you can fully maximize the hard workouts and recover from them. Hard workouts and hard strength training is taxing on the body. You NEED to respect this and take your rest seriously if you want to improve . EXAMPLE:👇 ✅22:00 MINUTE 5k PR (7:04 pace per mile) ✅80% of mileage is run @ 9:00-10:00 pace (2+ minutes per mile slower than 5k PR pace!) ✅20% of mileage is run @ 6:30-8:00 pace per mile depending on the type of workout • 👉See what pace range is left out there? 8:00-9:00 pace! This athlete should generally AVOID doing a lot of training in that pace range (what we call the ‘gray zone’) because it’s just hard enough to delay your recovery but not hard enough to help you improve . IF YOU DON’T SLOW DOWN ENOUGH, SOONER OR LATER YOU WILL:👇 ❌Get injured ❌Get burned out ❌Not reach your potential on hard workout days ❌Not reach your potential during races . Easy runs DO help you improve too. They aren’t JUST for recovery: ✅Increased capillary density which means more ways for your blood to make it to your muscles to delay fatigue ✅Mitochondrial growth to help you burn fat efficiently which is needed in endurance events . 🔥BOTTOM LINE: Slow way down on your easy days. Work hard on your hard workout days. POLARIZE YOUR TRAINING!🔥 . #teamrun4prs #run4prs #marathontraining #igrunner #fasterrunner #rundisney #runcoach #vdot

176. Do You Need An Off Season? How to Navigate One Successfully Oct 15, 2022

THE OFF-SEASON: How to Perfect It & Why You Need One 🎙 PODCAST EPISODE #176 . 1) Avoid Injury & Burn Out: You can't be in peak fitness forever. You need a break from half or marathon training to avoid injury and burn out . 2) Mental Break & Long-Term Goal Planning: Your mind will benefit from a half or marathon training break. An off-season doesn't have to mean no running! It can mean running with a bit less structure and running less than peak training. You can also use this time dream up your next goal race or time! . 3) Get Faster: Did you know getting faster in shorter distance races will ultimately lead to faster times in longer distance races? Change it up and work on your 5k or 10k speed after taking some recovery post-Fall race . 4) Focus On Other Areas of Training: Focus on your strength, nutrition, flexibility, mental toughness. Use your extra time to your advantage to become a well-rounded athlete! . This is a podcast episode you won't want to miss! Listen now 🎙

175. Goal race over? Now what? Fitness Builds Over Time & Reminders After Racing Season Closes Oct 09, 2022

BUILDING FITNESS OVER TIME Podcast Episode #175 🎙 . Stress + Rest = Growth 📈 . 👉 It can feel like you "start over" when you build back up after tapering, running a race, and recovering. But you're actually building on all previous training cycles! Fitness builds over time, training cycle after training cycle 💪 . 👉 During your running career, there will and should be periods of rest and recovery where you won't be in peak fitness! This is normal and good. You can't peak forever 🙌 . 👉 After a training cycle, you should have an offseason where you're running less mileage and doing less intensity. This is necessary to continue improving! Your body needs a break after a training cycle to repair and build to become stronger 💪 . Remember: Your body is smart! It doesn't forget all the training you've done 🤩 . Do you struggle taking off-seasons? It helps to have the accountability of a coach to make sure you don't overdo it! Start a seven day FREE trial with us today and see what coaching can do for you. Head to the link in our bio. www.run4prs.com ⭐️ . Follow us for more training tips @run4prs . #teamrun4prs #run4prs #marathontraining #CIM #houstonmarathon #rundisney #bostonmarathon #womensrunningcommunity #igrunner #instarunner #runnersofiinstagram

174. Do you need to do a “shake out run” before your race? Sep 30, 2022

THE SHAKE OUT RUN Do you do a shake out run the day or two before a race? ⬇️ . The shake out run isn't something that you physically NEED to do to run a great race, but many like to do it for their mental game . WHEN ⬇️ ✅ 1-2 days before a race ✅ 1.5-3 miles for most amateur runners pre-marathon . HOW ⬇️ ✅ Aim to do it at the same time of day as your race ✅ Do it at the EASIEST end of your easy pace ✅ No need to do strides the day or two before a race. If you're used to doing them before a marathon, aim for marathon pace and no faster . ❗️ The shake out run won't make or break your race, unless you go too long or too hard. Remember you aren't gaining any fitness in the week or two before your race! . #teamrun4prs #run4prs

173. How To Race To Your Potential: Strategies For Your Best Race Yet Sep 24, 2022

What can we do as amateur runners to race more like an elite? ⬇️ Podcast Episode #173🎙 . PACING PRACTICE in shorter races, workouts and long runs. You can race shorter distances more often since they aren't as taxing on your body, so you can practice racing more 5ks and 10ks in the lead up to your marathon. Give yourself honest opportunities to practice race pace and not pushing it beyond race pace. Run AT your fitness level instead of running at the fitness level you're striving for. You can also try doing workouts with other runners 🤩 . PRACTICING A POSITIVE MINDSET: Take a key positive out of EVERY workout and run. Write down those positives so your mind becomes more accustomed to looking for the positives. Try to visualize a non-time based goal ahead of time, like not stopping on your run or staying present in the mile you're in. It's also helpful to remember that a workout or race that doesn't go well isn't the "end all, be all". There will always be more opportunities! 🙌 . HAVE REALISTIC RACE EXPECTATIONS: Give yourself pace ranges that are realistic for you based on your training and recent race times, and have A, B, C, D goals. Ask yourself: How hard do you want to push in this race? Is this your A Goal race for the season/year? This will help determine how aggressive your goal should be! 👍 . PUSH YOURSELF IN NON-RACE ENVIRONMENTS: The more often we put ourselves in uncomfortable situations in our lives, the more we will thrive in a racing environment. Run in unfavorable conditions or run after having done some mentally challenging work tasks. There are many ways you can challenge yourself in a non-race environment to become a more mentally tough racer 💪 . What have YOU done to become more of an "elite" racer? Let us know! ⬇️ . #teamrun4prs #run4prs

172. Tapering For Your Goal Race: Everything You Need To Know Sep 16, 2022

THE TAPER: Frequently Asked❓s . Have you ever wondered…👇 . ❓CAN I RUN FASTER ON EASY RUNS DURING THE TAPER? NO! You want to continue running the same easy pace on your easy runs. As your legs carry less fatigue, it may be tempting to speed up the pace. Do NOT do this! Allow your body to recover and save it for race day! . ❓SHOULD I TEST MY FITNESS? NO! You want to save the race for race day. The "hay is in the barn" as the old saying goes. You have already done all the training. Reflect on your past workouts for confidence. DO NOT leave your race in a workout . ❓SHOULD I EAT MORE CARBS? You will want to focus on proper nutrition during the taper with an increased carb intake! Simple carbohydrates work best for carb-loading . ❓SHOULD I KEEP DOING HARD WORKOUTS? YES! You want to decrease duration, not intensity during the taper. You will continue to do hard workouts/run faster/tune into race pace, just less volume (i.e. instead of an 8 mile workout, you would do a 6 mile workout) . Have more questions about the taper? Let’s chat! Head over to the link in our bio for a FREE consultation. www.run4prs.com . Follow us for more training tips @run4prs . #teamrun4prs #run4prs #marathontraining #bostonmarathon #chicagomarathon #berlinmarathon #londonmarathon #CIM #houstonmarathon #womensrunningcommunity #igrunner #instarunner #runnersofinstagram #runcoach #runtraining

171. Tempo Runs: Best Workout To Get Faster & How To Nail It Sep 09, 2022

Podcast Episode #171 🎙 ✅ TEMPO RUN is a *HARD EFFORT* run We only want to run 20% of the time at most! “Tempo” is a general term for comfortably hard running for a prolonged period of time. There are different types for different purposes! Marathon pace tempos, half marathon pace tempos, threshold tempos . THRESHOLD RUN: ✅ A TYPE of tempo run, also known as a "lactate threshold" run ✅ You want to run at a pace where lactate does not accumulate in the blood during the workout but instead stays at a constant level. You can figure out what that pace is by doing a time trial or taking your most recent race result and plugging it into a VDOT calculator ✅ Trains the cardiovascular & muscular system to utilize oxygen while simultaneously removing waste products such as carbon dioxide & lactic acid (imagine a bath running with the drain open. Running at lactate threshold tempo pace is the rate at which the waste removal and waste production is basically the exact same) ✅ 20-45 minutes in duration, often split up with short 1-2 minute recovery jogs . HOW SHOULD A TEMPO RUN FEEL? ✅ You could keep going after workout mileage is up ✅ You could speed up 10+ sec per mile if you had to ✅ You could say a word or two if you had to . WHEN SHOULD YOU DO THEM? ✅ 1x per week during a training cycle (the type of tempo will depend on what your goal race is!) . #run4prs #igrunner #marathoner

170. Struggling with running? Discover your why to find enjoyment again Sep 02, 2022

WHY DO YOU RUN? Podcast Episode #170 🎙 . → What is your intrinsic reason for running? → Why did you begin running in the first place? → Maybe you run to challenge yourself. → Maybe you run for the community. → Maybe you run to show your kids that you can reach your goals with hard work. → Whatever your reasoning is, you get to decide what pushes you everyday to get out and run. → We want to dig deep to find the reasons why we decide to lace up and get the miles in each week. → Uncovering your "why" will help you navigate the tough times in training and the days when you just don't feel like getting out. → Uncovering your "why" will help

169. HOW DOES STOPPING ON LONG RUNS AFFECT YOUR TRAINING? Aug 27, 2022

HOW DOES STOPPING ON LONG RUNS AFFECT YOUR TRAINING?🤔 Podcast Episode #169 🎙 . PHYSIOLOGICALLY👇 ➡️ The benefits are not as great if your heart rate drops too low on several stops throughout your run. Benefits for building running endurance occur when your heart rate is elevated and muscles are working for extended periods of time. If you are stopping for 10+ minutes on a two hour long run, you likely won’t reap as much benefit . REASONS FOR STOPPING👇 ✅ Feeling fatigued: If you're constantly stopping to take a breather on long runs, you're probably going too fast overall. You should be running your easy pace for the majority of your long runs! . ✅ Group runs: Know the structure of group runs before going! If your group is known to stop for long periods of time during runs, then pick a couple times a month to run with them instead of every single long run . ✅ Stoplights/traffic: Find a new route if you constantly need to stop on your runs due to stoplights/traffic (especially important for long runs) . ✅ Restroom: If you gotta go, you gotta go! This is a perfectly legitimate reason to stop . ✅ Practicing waterstops: Many runners will stop and/or walk at waterstops during races. You should practice this so you don’t get flustered bobbing and weaving while trying to continue running! You can still be very efficient by walking for 10-20 seconds through a waterstop . OTHER HELPFUL FAQS👇 ➡️ Designate one or two long runs a month where you treat it more like a race (at easy pace) and really work to decrease the stoppage time . ➡️ Don’t worry as much about your easy, shorter runs during the week. Having a few minutes of stoppage time during these runs is totally fine. Getting too strict with it could cause unnecessary anxiety! . We hope this helps! 👍

168. Runner Comparison Trap: Why Some People Excel Faster Aug 20, 2022

RUNNERS & THE COMPARISON TRAP 🪤 Podcast Episode #168 🎙 . Have you ever gotten caught into the comparison trap with your running? 🙋🏻‍♀️ This is super common and something many runners go through . Not only do many runners get caught up in comparing themselves to others, but they may also start exhibiting people-pleasing behaviors and showing signs of extrinsic instead of intrinsic motivation! . HELPFUL REMINDERS:👇 ✅ You are a 100% unique individual with a different background, different goals, and a different physiology than everyone else. When you started running, what sports you played growing up, your genetics, etc... these are all things that factor into your running right now! Runner A that starts cross country at age 12 is going to take a MUCH different path in their running than Runner B who started running at age 25 with no sports background. Take pride in your individualism and enjoy comparing yourself to previous versions of yourself 💪 . ✅ Studies show that if you begin offering extrinsic rewards for something that someone was previously intrinsically motivated to do, they're motivation to do that thing DECREASES. This goes hand-in-hand with the reward system of getting "likes" on social media for your running accomplishments. It can disrupt your original reasons for doing something and inhibit your progress as a runner. Keep your "why" at the forefront and try to remind yourself daily of why you run. Most of us begin running for intrinsic reasons. Protect that at all costs to have longevity in this sport! 🙌 . ✅ Many runners struggle with committing to too many running social events which are often races and runs. If your goal is to improve and get faster, it may mean skipping out on some of these and keeping the big picture in mind. Enjoy spectating and cheering your friends on! 🤩 . How have you helped stay intrinsically motivated or how have you gotten yourself out of the comparison trap?

167. Peaking For a Race: How to Avoid Peaking Too Soon Aug 12, 2022

Have you ever "peaked too early" for a race? . How to avoid this👇 PERIODIZE YOUR TRAINING aka don't do the same training all year long and have different seasons for different aspects of training . 1️⃣ BASE BUILDING: This is the foundation of any endurance training plan. The focus here is aerobic development with an emphasis on easy miles. This phase could include shorter speed workouts, like fartleks and strides, more strength training, building on your long runs, etc. You want to be pushed a little bit but not TOO much during this phase so the bigger workouts in the next phase aren't as big of a shock to the body. 4-10 weeks in length depending on what and when your race is (longer for a marathon) . 2️⃣ RACE PREP: This is when longer runs, longer tempo runs, and longer repeats are implemented after getting the aerobic development from the base building phase. This is where you'll have the more "traditional" marathon workouts if you're training for a marathon. 8-14 weeks in length depending on athlete level and race distance . 3️⃣ TAPERING/PEAKING: Overall volume (number of miles/kms) decreases, but intensity stays up! Many people make the mistake of not keeping intensity in during their taper/peaking phase. Keeping intensity in allows for fine-tuning your speed and running econony. 2-3 weeks in length for a marathon . 4️⃣ RECOVERY/OFF-SEASON: You should plan to take at least a full week off of training after a marathon. Take the recovery before you think you need it! It’s important mentally to draw the line in the sand and “end” the training cycle. The next few weeks of recovery can include easy runs, running every other day, etc. 👍 .

166. Easy Running: Why it’s important to slow down & how to master it Aug 06, 2022

HOW DOES EASY RUNNING MAKE YOU FASTER? 🤔 Podcast Episode #166 🎙 . As runners, we can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days . As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be run at a slow and easy pace; the remaining 20% is reserved for faster/moderate running (tempos, speedwork, etc). Easy running is generally 65-77% of your max HR 💪 . ✅ STRESS + REST = GROWTH: The 5k distance and up are AEROBIC events. You want to STRESS the aerobic system for GROWTH in the aerobic system. The aerobic system is stressed at EASY PACE! Easy pace also allows for REST/RECOVERY so you can push hard on your workout days 🏃‍♀️ . ✅INCREASED CAPILLARY DENSITY: With increased capillary density, there are ways for the blood to make it to your muscles to aid when muscles get fatigued. Your body makes more capillaries as an adaptation to running more easy miles . ✅MITOCHONDRIAL GROWTH: Low-intensity training helps the growth of mitochondria (your cells’ powerhouse), which helps the body burn fat efficiently which is needed in long distance events . ✅RECOVERY: Running at easy pace helps facilitate blood flow to muscles that need repair after a hard workout (fast running). It helps speed up the recovery process if done correctly. When your heart is working too hard, it actually puts more stress on your body and hinders the healing process. When your body is not able to recover between “fast” running days, it can lead to burn out or injury! . WHAT SHOULD EASY PACE FEEL LIKE? It might feel a little weird, almost like a walk. You should end the run feeling like you could go a lot longer 😃 . Need help embracing easy running? Sign up for a seven day FREE trial with a coach today! Link in bio. www.run4prs.com ⭐️ .

165. Top Training Mistakes Runners Make. How To Correct Them To Run Faster & Stronger Jul 30, 2022

TOP 6 TRAINING MISTAKES WE SEE Podcast Episode #165 🎙 . ❌ NOT ENOUGH RECOVERY: You can't maximize yourself as a runner if you're doing a lot of other activities (Orange Theory, CrossFit, etc.) Many athletes try to train for races while also doing activities like this. When training specifically for a race, try to focus on the specificity of training and taking classes like this after your race is done . ❌ TOO FAST ON EASY DAYS: Plug in a recent race result into a VDOT calculator to find out what your easy pace is. This is the pace you'll run for 80% of your training. Many athletes need to go even slower than this. Easy pace = more recovery, more aerobic development & increased ability to go hard during your hard workouts! . ❌ WRONG TYPE OF WORKOUTS: 10 x 200m shouldn't be a staple workout in marathon training. 16 miles at marathon pace shouldn't be part of 5k training. You want to do the RIGHT workouts for the race you're training for. Additionally, you want to avoid running your workouts too hard. We want to aim for 80-90% effort on workouts and save 100% all-out efforts for race day! Hold back a little so you have something left in the tank for race day! . ❌ NOT ACCUMULATING ENOUGH OVERALL VOLUME: Similar to the above training mistake, many athletes don't do enough volume during the week. They may only do a couple 3-4 mile runs and then a big 16 mile long run on the weekend. Marathons reward consistent volume and having more runs in the 60-90 minute range will give you a HUGE advantage on race day. . ❌ TOO MUCH FOCUS ON THE LONG RUN: Long runs are super important, but they aren’t the end all-be all. Just like one run isn’t going to ruin your training, one run isn’t going to make your training. Overall volume is more important than just the long run each week/ Your weekly volume needs to support the long run (no more than 30% of your weekly volume should be in your long run) . ❌ NOT ENOUGH OF THE “little” BIG THINGS: Sleep, good nutrition, less or no alcohol, yoga, meditation. These are the things you do the other 23 hours of the day when you're not training. They might seem like the little things, but they add up over time to the big things! . Do you need helping fixing some of these issues in your training? We’re always here to help! Send us a DM 💌

164. Practicing Hydration For Race Day & Water Stops Jul 22, 2022

PRACTICING HYDRATION FOR RACE DAY Podcast Episode #164 🎙 . STEP 1: Research your marathon course offerings ✅ Larger races will have all of this info online ✅ May need to email race director for smaller races ✅ Most races are pretty consistent from year to year ❌ Some races don't allow hydration packs or have unmanned water stops. This is why research is so important! . STEP 2: Practice, practice, practice during long runs! ✅ During some long runs, set up a table with water outside of your house, run past it grabbing water every 40 min ✅ Limit water stop times to 30-90 seconds max ✅ Practice drinking while running ✅ Practice drinking out of a plastic cup or Dixie cup ✅ Practice running race pace while drinking out of cup ✅ Larger races = water/electrolytes stops every mile. Smaller races = may be every 2-5 miles. Practice and plan accordingly! Can take less/do sips with water stops every mile. You may need to take in more with less frequent water stops ✅ Ideally, pair your gels with water stops. Take gel, wash down with water . STEP 3: Do a race in training to practice more ✅ We don't recommend relying on a loved one to bring you your hydration on the course unless it's a very small race . STEP 4: No more anxiety about hydrating. Perfected strategy! 😃👍 . Have more questions? Let us know! Our DMs are always open! 💌 .

163. ‘BACK to BACK long runs’: one type of marathon & ultra marathon training you may benefit from Jul 15, 2022

HAVE YOU EVER DONE BACK TO BACK LONG RUNS? 🏃‍♀️🏃 PODCAST EP. 163 for more! . They might be best for you! Here's why:👇 . ✅ THE 3 HOUR LONG RUN: As proven in research by Jack Daniels and other exercise physiologists, there is more risk than reward when running longer than three hours in marathon training. For many athletes, you aren't able to get 20 miles in within a 3 hour training run. So we split it up into two runs on a Friday night and Saturday morning, for example . ✅ NO MORE THAN 30% OF MILEAGE IN ONE SINGLE LONG RUN: Running more than 30% of your total weekly mileage in one long run is a big risk for injury. So in order to run the infamous 20 mile long run in marathon training, you would need to be running 60+ miles per week. Many runners don't run that much so we want to adjust the training with back to back long runs instead (see example below) . ✅ TIME ON YOUR FEET: Remember that our bodies do NOT know what “miles” are. It knows stress. It knows time on your feet. One runner may average 9:00 min/mile pace throughout a given week while another may average 11:00 min/mile pace. Running 40 miles/week will come out to vastly different amounts of total time on feet (6 hours of time for the 9:00 min/mile pace runner and 7.3 hours for the 11:00 min/mile pace runner). That’s a big difference over the course of a week that needs to be considered! . EXAMPLES: 👉 13 MILES @ 13:50 pace/mile [8:35 pace/km] = 3 HOURS 👉 14 MILES @ 12:50 pace/mile [8:00 pace/km] = 3 HOURS 👉 15 MILES @ 12:00 pace/mile [7:30 pace/km] = 3 HOURS 👉 16 MILES @ 11:15 pace/mile [7:00 pace/km] = 3 HOURS 👉 17 MILES @ 10:35 pace/mile [6:35 pace/km] = 3 HOURS 👉 18 MILES @ 10:00 pace/mile [6:10 pace/km] = 3 HOURS . We hope this helps! Comment below if you've done back to back long runs or if you're wanting to try it! 💪

162. Summer Heat: How to adjust mindset & pacing Jul 08, 2022

ADJUSTING YOUR PACES IN THE HEAT 🔥 PODCAST #162 🎙 . If you run your usual paces that you would in perfect temperatures while running in higher temps, you end up racing your workouts and running too hard. This can lead to injury, burn out and performance stagnation. We want to avoid this by adjusting our paces! . OUR TOP TIPS TO HELP WITH THIS TRANSITION: ✅ Some athletes don’t struggle as much in the heat compared to others. Try not to compare yourself to others! . ✅ Along those same lines, keep a journal for yourself to see how the different factors of heat, humidity, dew point and direct sun affect YOUR performance. You may find you’re more affected by the humidity than heat. Journal after each run about how much slower you had to go based on the weather. This will help you from year to year . ✅ You’ll likely find you don’t need to adjust as much for shorter reps like 400m repeats as you would for longer reps, like 1k repeats. So always keep in mind that longer reps = more pace adjustments in the heat . ✅ Effort is best to go off of (0 being rest and 10 being the hardest you can run) in the heat and just knowing you will be slightly slower. This can carry over into other seasons and will help you get in tune with your body . ✅ Keep in mind that running in the heat is a great mental challenge for you if it’s safe to do so. Remember that you’ll only be faster in the fall for having run through the summer! Trust the process . ✅ Check your ego at the start of your workout! You’ll have a much more positive experience if you expect you’ll need to adjust and be a bit slower from the start . ✅ If you’re analytical, use the online pace adjusters for the heat (Runner’s Connect calculator is one we like to use)! This can give you a good idea of how much you should be adjusting, but don’t worry if you need to adjust even more! Everyone is different and the calculator is just using an algorithm . We hope this helps! Send us a DM if you have any other questions 💌 .

161. How Many Miles Per Week Should You Run? Jul 01, 2022

HOW MANY MILES PER WEEK SHOULD YOU RUN? 🤔 . PODCAST EPISODE #161 🎙 . Factors to consider:👇 ✅ YOUR RUNNING HISTORY: Take into account previous training cycles and your consistency over your years as a runner. Think about how you felt on 10, 20, 30, 40 miles per week. Where have you historically thrived in terms of mileage? . ✅ YOUR CURRENT LIFE SITUATION: Starting a new job, taking care of sick parents, raising young children, etc. These are all situations that may require you to run less mileage in order to stay healthy and stay consistent ✅ YOUR CURRENT FITNESS: Average how many miles you've run per week in the last 4-6 weeks. That should be your starting point when you begin a training cycle ✅ YOUR PHYSIOLOGY: Some runners do just fine increasing their mileage while others need to be a bit more careful with injuries and burn out. With time, you'll discover what kind of runner you are and what amount of weekly mileage you need! . Do you need help finding your mileage sweet spot? Send us a DM and we'll help you! 💌 . #teamrun4prs #run4prs

160. Finish Races Stronger! Learning to negative split Jun 24, 2022

Have you ever gone out HARD in a race then crashed & started slowing down? It’s super painful right? Not only physically but it’s hard on the ego! Starting a race FAST then slowing down is called “positive splits”. We often find that the opposite approach of starting slower and finishing faster allows for athletes to push harder at the end of the race & gain confidence resulting in faster times! This type of approach to starting SLOWER and finishing FASTER is called NEGATIVE SPLITS 💪 . WHY DOES IT WORK? 👉 Mentally, negative splitting makes staying optimistic throughout a race a bit more effortless. It’s a great feeling to look down at your watch and see your mile splits getting faster and faster as you go along. If you can mentally stay in it, your body is much more likely to oblige to the demands you are placing on it! . 👉 Physiologically, negative splitting shields your body from producing too much lactate at the beginning of the race, which will help you sustain your pace for the race’s duration. When your body is clearing the lactic acid as quickly as it’s making it, your muscles can continue to contract optimally, thus allowing you to run to your potential! . HOW DO YOU PRACTICE IT? 👉 In training, you should implement progression runs and fast finish long runs to practice what it feels like to speed up as you go along. These types of workouts can teach your body (and mind!) how to hold back in the beginning and switch to the next gear later on. For all easy runs, you should make it a point to start at an easier pace and gradually get faster (while still staying within your easy pace range) . 👉 Not sure how or when to practice negative splits? We can help! Start a FREE seven-day trial today by heading to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

159. Do You Make These Long Run Mistakes? Jun 17, 2022

WHAT ARE THE TOP 6️⃣ LONG RUN MISTAKES? Podcast Episode #159 🎙 . You can improve your training and race success by tweaking a few things with your long runs!👇 . 1️⃣ LONG RUN TOO LONG COMPARED TO WEEKLY MILEAGE: Your long run shouldn't be more than 33% of your total weekly mileage! You will have a tough time with quality workouts if you're doing too much volume in one long run . 2️⃣ LONG RUN TOO FAST COMPARED TO CURRENT VDOT FITNESS: Many runners want to "prove" their fitness in a long run by attempting to run goal marathon pace during their long runs. This is NOT the way to reach your goals. This runs the risk of leaving you injured or burned out by the time your race comes along 👎 . 3️⃣ JUMPING TOO MUCH IN DISTANCE FROM WEEK TO WEEK: Your body is resilient and you may be able to get away with jumping from an 8 to 13 mile long run with no problem, but continuously doing this from week yo week can lead to injury. Increasing long runs 1-2 miles per week with cutback weeks is ideal . 4️⃣ NO CUTBACK LONG RUNS DURING THE MONTH: Doing a cutback week every 2-4 weeks gives your body time to repair. It prevents you from experiencing burn out as well. You want to do ~70% of what the prior week was, so 30 miles if the previous week was 40 miles 📉 . 5️⃣ RUNNING MORE THAN 3 HOURS: We like to cap long runs around three hours. Research has shown that your body gets the most benefit from runs between 60-90 min in duration AND that runs over 3 hours start to have diminishing returns . 6️⃣ NOT FUELING FOR RUNS OVER 90 MINUTES: Your glycogen stores begin depleting once you start running 90+ min, and your body prefers simple carbs as fuel. Yes, your body can dip into fat stores but that isn't as efficient as fueling with simple carbs, like gels, while running long 🍌 . We hope this helps! Comment, save, share and like if this helped you ⬇️ .

158. Summer Heat: Feel Stronger During Training Jun 10, 2022

SUMMER TRAINING TIPS Podcast Episode #158 🎙 . Summer miles can be draining! With the heat, humidity and sun, you can really overdo it if you don’t adjust your training . Check out our top summer training tips so you don’t burn out and continue to feel strong: . ✅ SLOW DOWN: Whatever paces you normally run in the Fall and Spring will NOT be the same in the Summer. Anything above 60 degrees will slow your paces down, especially if it’s humid! DON’T force paces & trust that you aren’t getting slower in the summer. If you took the humidity and heat out of it, your paces WOULD go back to normal. It takes about 6 weeks to get physiological adaptations to the heat so slow down and allow the process to happen naturally . ✅ INCREASE HYDRATION: Try to hydrate every 15-30 minutes. Options are to carry it in a handheld or hydration vest, do loops around your house or car, drop water bottles at different spots along your route. How much hydration and electrolytes you need depends on your sweat rate. It takes trial and error to figure out what YOU need to stay hydrated! Everyone is different . ✅ RUN AT COOLER TIMES OF DAY: Avoid the hottest time of the day and get out when it’s cooler! . ✅ RUN A SHADY ROUTE: Sunny routes really zap energy. Do your best to head to the trails or find a shady running path/sidewalk! . ✅ DRESS FOR THE HEAT: Opt for lighter colors, hats, sunglasses, and sunscreen . ✅ AVOID OUT AND BACK ROUTES: Loop around your house or where you parked your car instead so you aren’t stranded 7 miles from your starting point if you start having issues in the heat . ✅ ADJUST YOUR TRAINING SCHEDULE BASED ON THE FORECAST: Get your quality workouts in on cooler days so you don’t have to adjust paces as much and so you can stay safe . ✅ KEEP A JOURNAL/LOOK BACK AT TRAINING: Look at your training from year to year to remind yourself of how much slower you need to go in the heat. It’s a good reminder that you can run really slow in the Summer and still run PRs in the Fall! .

157. Top 5 Marathon Training Workouts Jun 05, 2022

TOP 5 MARATHON TRAINING WORKOUTS 👇 Podcast Episode #157 🎙 . 1. Easy runs: The cornerstone of marathon training. You can have a VERY successful marathon doing only easy runs. 80% of your total mileage should be EASY. If we had to pick the most important run for marathon training, it would be this (2-3 minutes per mile slower than 5k pace, 1-2 minutes per km slower than 5k pace) . 2. Long runs: Anything over 90 minutes is considered a long run. 1.5 hours to 2.5 hours is the bread and butter length for long runs. MOST of these should be done at easy pace but some long runs can have some pace work in them. Your long run should not be more than 30% of your TOTAL weekly mileage . 3. Steady state runs: An example workout would be 2 mile warm up, 5 mile steady state/marathon pace, 2 mile cool down. This should feel like a 7/10 effort level. The harder 5 miles would count towards your 20% hard mileage for the week . 4. Threshold/tempo runs: 3 x 10 minutes @ threshold, 4 x 1 mile @ threshold, 6 x 1k @ threshold, etc. These types of workouts will build gradually throughout the training. This should feel like 7 or 8/10 effort level . 5. Medium long runs: 75-90 minute long run in the middle of the week. Can have some pace work within these long runs . Join our FREE marathon training group today! Get your free plan now: www.run4prs.com/project-262 ⭐️ . #teamrun4prs #run4prs #marathontraining

156. Building Your Marathon Training Plan For Fall Races May 27, 2022

HOW TO BUILD UP FOR YOUR FALL RACE Podcast #156 🎙 . Many runners will begin a training cycle and jump into ❌ TOO MUCH ❌ TOO SOON . How can we avoid that and have a successful training cycle? . THE PROGRESSIVE OVERLOAD PRINCIPLE This means:👇 ✅ Starting where you’re currently at ✅ Take the average number of miles you’ve run in the last 6 weeks and start there ✅ You want to avoid a big ramp up when your training cycle “begins” and make sure to only increase your mileage by MAX 10% each week ✅ You should feel like you’re holding back until peak weeks of training (2-4 weeks before your race, depending on race distance) ✅ You want to feel STRONG during your training cycle instead of very fatigued and struggling day to day . Have you ever felt very fatigued halfway through your training cycle, or like you “peaked too soon”? Let us know in the comments! ⬇️ . Looking for a marathon training plan that utilizes this training principle? Sign up for our FREE marathon training plan at www.run4prs.com/project-262 🏃‍♂️ . #teamrun4prs #run4prs #summertraining #fallracing #igrunner #instarunner #igrunningcommunity

155. Coming Back After Injury or Time Off May 22, 2022

COMING BACK AFTER INJURY: What to do and how to come back stronger 💪 Podcast Episode #155 🎙 . With running being such a high impact sport, injuries and flare-ups are bound to happen as a runner if you do it long enough and you’re training to get faster. Nothing is more frustrating than an injury for a runner, but we want to set you up with tools to limit your amount of time off and keep you running for a lifetime! 🙌 . Coming back after an injury or time off is going to look different for everyone based on several factors: How long did you not run for, where was your fitness at previously, did you have any injuries, etc. It can look very different from person to person 🏃🏿‍♂️🏃‍♀️ . One thing remains the same for everyone: you do NOT want to jump back into what you were doing right before you took time off. You need to apply the progressive overload principle regardless of your fitness level, paces, injury status, etc. . ✅The first step is body awareness: Be aware of niggles and things that feel “off” when running. Hopefully those acute things go away on their own from backing off for a few days ✅It’s ALWAYS better to be on the safe side and if the flare up doesn’t seem to be improving after a few days, go into a sports medicine doctor or physical therapist for a diagnosis ✅Have a go-to sports medicine doctor, physical therapist when things flare up to prevent/decrease time off ✅A lot of flare ups can be solved relatively quickly with treatments that a PT can do ✅These professionals can also set you up for prevention success by providing you with exercises to do on a consistent basis . [PHASE 1] WEEK 1: ✅Run/walk intervals for 20 minutes ✅Run every other day . [PHASE 2] WEEKS 2-4: ✅Increase sessions by 5-10 minutes every time you run ✅Run every other day ✅Go back to phase 1 if it’s too much . [PHASE 3] WEEKS 5-8: ✅Keep run mileage the same as week 4 ✅Add in another day of running & try to run back to back days and see how this feels ✅Go back to phase 1 or 2 if needed . [PHASE 4] WEEKS 9+: ✅Increase one variable at a time (adding to weekly long run, overall mileage, or workout intensity) ✅Add in a cutback week every 2-3 weeks ✅Go back to phase 2 or 3 if needed . Do you need more help with your comeback? We're here for you! Start a seven day FREE trial with us. Link in bio. www.run4prs.com . Follow us for more training tips @run4prs

154. Signs Your Training Is Flatlining May 13, 2022

IS YOUR TRAINING STAGNANT? Podcast Episode #154 🎙 . If this is the case, one of two things is going on: ❌ You're doing too much ❌ You’re not doing enough . For those not doing enough:👇 Improvements happen really quickly when you start running or start a new training program However, over time, you have to do more to see even less results as time goes on. This is the law of diminishing returns It can be frustrating to have to work extra hard to only get a 30 second marathon PR! But this is the reality of running You can’t do the same thing over and over again and expect to see more results You should: ✅ Get outside of your comfort zone. Try training for a new race and dong different types of workouts ✅ Increase your mileage if you’ve been stuck at the same weekly mileage for awhile. At some point, you will have to do more to see improvements ✅ Work on the little things like strength training, nutrition, yoga, etc. The little things in training often make a big difference! . For those doing too much:👇 Overtraining is a real thing and for our Type A runners out there, a very common thing! It can be very tempting to keep increasing mileage, run too fast during workouts, run easy runs too fast, etc. Symptoms of overtraining are: elevated resting heart rate, insomnia, continually getting sick, not feeling great on runs or after runs, amenorrhea You should: ✅ Make sure you’re running the appropriate paces for workouts and easy enough on easy runs based on VDOT (and oftentimes even SLOWER on recovery runs than VDOT tells you!) ✅ Improve upon your rest and recovery. This may mean less mileage and more sleep ✅ If you’ve been struggling with overtraining symptoms for awhile, see a doctor! . Need help breaking through your plateau? We’re here for you! Sign up for a FREE seven day trial today. Link in bio! www.run4prs.com ⭐️ . #teamrun4prs #run4prs #igrunner #instarunner #marathontraining #marathoner #bostonmarathon #rundisney

153. Race Day Goals: How To Set Yourself Up For Success May 06, 2022

SETTING RACE DAY GOALS 💥 Podcast Episode #153 . REFLECTION QUESTIONS: ✅ How many days were missed in your training block? ✅ Were you sick a lot? ✅ How long have you been running in total? ✅ What have your last few years of running look like? ✅ Running is a mental, physical and emotional sport ✅ Where is your head at? ✅ Are you EXCITED about the race and having goals? ✅ Have you had any injuries? ✅ Do you thrive off of pressure or get anxious with time goals? ✅ What was my last race at this distance like? ✅ What were my races like in the lead up to this race? ✅ What were my key workouts like in the training cycle? . Additionally, having multiple goals is important! You need more than one goal to push you through your race if you’re having an off day. We HOPE the stars align perfectly for you, but the reality is that won’t happen every time. Set yourself up for success by having four separate goals! . A GOAL: ⭐ If all the stars align ⭐ Best possible weather ⭐ Best possible pacing ⭐ No fueling issues ⭐ Realistic based on your training . B GOAL: 👍 A very good performance 👍 Keeps you focused even though it’s not your best day ever 👍 If you make a minor pacing error 👍 Weather is a little off . C GOAL: 👌 An alright performance 👌 Keeps you focused on an off-day 👌 If you make some pacing errors 👌 Weather is not good . D GOAL: ✅ An off-day ✅ Keeps you focused to get to the finish line as fast as possible ✅ Can be a non-time based goal like finishing strong, not walking, etc. . 👉 Do you set up multiple goals for races? Need help figuring out a pacing plan and goals? We do FREE CONSULTATIONS! Head over to the link in our bio. www.run4prs.com

152. Improve Mental Toughness: Race Day Edge Apr 29, 2022

GET THE EXTRA EDGE ON RACE DAY Improve Your Mental Toughness 💪 Podcast Episode #152 🎙 . TOP 3 Ways to Improve 👇👇👇 FIGHTING NEGATIVE THOUGHTS Have you ever thought:👉 ❌"Should I really go “x” amount of miles today?” ❌ "It's just too hilly, too hot, too cold, etc." ❌ "What's the point of going out and doing this run?" Thoughts can get out of control if you let them Instead of allowing your thoughts to adjust your actions, let them just "be". See your thoughts as neutral rather than negative. You don’t even have to make your thoughts positive Your thoughts are simply just thoughts that will come and go . LIMITING BELIEFS The story that you tell yourself is so important ❌"I’m better at speed and not long distances." ❌"I can't run negative splits. My body doesn't work like that." That will be true if you think it Your body follows your mind. Your only fighting chance is if you believe you have one! 👊 . GETTING UNCOMFORTABLE Whatever is challenging for you in training: DO THAT! ✅Doing different types of training ✅Running in the rain if you don’t like running in the rain. Yes you can move your run but ask yourself why? Are you trying to make it easier for yourself? Rethink that decision! ✅You need the challenge to get better Mental toughness in running translates into mental toughness in life 💪 . Do you need help improving your mental toughness? We have an online course called Commit60 that focuses on this for 60 days! Check it out on our website 👉 www.run4prs.com . #teamrun4prs #run4prs #igrunner #commit60 #mentaltraining

151. Coach Meghan: Boston Marathon Cardiac Arrest, 2020 Olympic Trials, Pregnancy & Postpartum Apr 22, 2022

Coach Meghan Roth! Meghan has been a coach with Run4Prs for 4 years. Before coaching with us, she was a personal trainer and coach for several years at a big box gym. She ran her first marathon 14 years ago and has since shaved a significant amount of time off and qualified for the Olympic Trails in the marathon. In this episode we will discuss her 2020 Olympic Trails Marathon experience, training during pregnancy during the 2020 pandemic and her recovery after a C-section delivery in December 2020. Meghan was in peak fitness going into the Boston 2021 marathon after crushing a 1:20 half marathon just 4 weeks before Boston. She suffered cardiac arrest during the 2021 Boston Marathon and stayed at a hospital in Boston for a week involving surgery implanting a medical device. Meghan shares her experience at Boston and what her recovery has been like. 6 months since the incident, Meghan is back to running cleared by her doctors and training again. Hear what she hopes for her future and CPR awareness in this episode

150. Boston Marathon: Tips & Sharing Experiences Apr 12, 2022

It’s not just the Newton Hills, the whole course has rolling hills! Try not to obsess over pacing too much and focusing more on effort. It is a crowded race so make sure you plan accordingly. We want to make sure to stay properly hydrated and fueling during the race. It can be shoulder to shoulder runners for several miles but don’t let that be an excuse to miss those first few aid stations. The Newton hills are about as hard as people make them out to be. However, there is also a lot of downhill and recovery in Newton between hills. Play to your strengths on the hills. You want to save something for those final 4 miles. The crowds will carry you home to the finish line regardless of how your day is going. Www.Run4prs.com

149. Mental Training For Runners: Assessing your Strengths & Weaknesses Apr 08, 2022

For a free 7 day trial you can fill out the form at www.run4prs.com Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well as ways to turn your weaknesses into your strengths. For more information on this we have a commit60 mental training toolkit on our website that goes into this in depth. Weaknesses 1- impatient- you want results right away, you speed up at the end of runs Make yourself wait Meditation/mindfulness Deep breathing Yoga Read Do a puzzle Accept what you cannot change & practice empathy 2- Too negatives/self critical- you beat yourself up, perfectionist tendencies, unable to see positives, can lead to black or white thinking Mindfulness Recognize your triggers Come up with neutral statements instead Try a gratitude journal 3- inconsistent- lacking organization or discipline Routine Run streak Accountability buddy Building a habit/habit stacking 4-insecure- doesn’t believe in themselves, races workouts, pushing it on easy days Practice self care: nutrition, sleep, boundaries Maybe you always wanted a coach or to buy a certain pair of shoes: do it! Step away from toxic people, spend time with people who make you feel good Write down a list of things you are good at 5- Lack of experience- pacing, grows with time, technical Get experience Sign up for races Hire a coach Try new workouts 6-over analyzing- focusing too much on the details What do you over analyze? Weekly mileage (run 49.5 miles one week) Paces (don’t hit your paces) Run streaks (break it) Certain workouts (eliminate something you think is super important- IE yassos 800) How many 20 milers (run 18-19 milers) Focus on trusting the big picture

148. Coach Kat Interview: Meet The Run4Prs Coaches Series Apr 02, 2022

We are doing a little different format today interviewing a Run4prs coach! Many of our coaches were interviewed back in the beginning episodes of this podcast and we wanted to bring it back! Kat talks about her journey into running from 10+ min pace half marathon to 3:16 debut marathon. We also chatted about navigating a major life change in careers while continuing to train at a high level. Www.Run4prs.com for a free 7 day trial

147. All about running shoes: shoe rotation & carbon plated shoes Mar 26, 2022

www.run4prs.com free 7 day trial! Podcast #147: ALL ABOUT RUNNING SHOES 👟 ✅ How to Find the Perfect Shoe ✅ How to Begin a Shoe Rotation ✅ Carbon-Plated Shoes: Should You Wear Them? . There are three categories of running shoes:👇 ✅ Neutral: Good for little to no ankle rotation inward (pronation) ✅ Stability: Good for mild to moderate pronation ✅ Motion Control: Bulkier stability shoe for pronators . There are also different stack heights and heel to toe drops in shoes that can make a difference depending on if you’re injury-prone in the hips and glutes or calves and ankles (more posts on that later this week!) 🤩 . THE BOTTOM LINE IS:👇 You want your shoe to maximize your body’s mechanics and help you stay healthy . HOW TO FIND THE PERFECT SHOE: ✅ Going to a local running store is a great option to figure out the right shoe for you. They will have you do a series of tests and learn more about your running history to figure out what shoe is best for you. A step up from this would be a true gait analysis done with a physical therapist . Now that you have your perfect shoe, should you have MULTIPLE shoes for different runs? Many runners will have: ✅ Faster, lighter weight racing shoe for workouts and races ✅ More cushioned, forgiving shoe on easy recovery runs . WHAT SHOE FOR WORKOUTS AND RACES? ✅ Lighter weight shoes/carbon-plated shoes ✅ 6-9 oz for carbon-plated shoes no matter the brand. They are all very lightweight ✅ High stack height to help propel you forward ✅ More cushioning on many of the carbon-plated shoes that help decrease fatigue especially for longer races . THE FACT IS:👇 You still have to do the training. Faster racing shoes don’t work unless you do . More posts to come this week all about shoes! Stay tuned 👂 . ⭐️ Listen to our podcast anywhere you listen to podcasts ⭐️ Want to try out coaching? Head to the link in our bio! FREE 7 DAY TRIAL www.run4prs.com ⭐️ Follow us for more training tips & motivation @run4prs .

146. Your Aerobic Base: Are you running the right workouts for your goal race? Mar 19, 2022

AEROBIC VS. ANAEROBIC: BY RACE DISTANCE 🏃🏽 Podcast Episode #146🎙 . If you're training for the 1 mile all the way up to the marathon and beyond (which is most of us amateur runners!), you should (in most cases) be training your AEROBIC system more than your ANAEROBIC system 👊 . ✅ AEROBIC SYSTEM: This is the predominant system used for races longer than 3 minutes. This system produces energy via OXYGEN. The aerobic system doesn’t create nearly as much power as other systems, but its capacity is virtually endless 👉 WORKOUTS FOR THIS SYSTEM = progression runs, tempo runs, long runs, cross training . ✅ ANAEROBIC SYSTEM: This is the predominant system used for races less than 3 minutes. This system does NOT need oxygen to produce energy. It uses energy stored in the cells. There are limited amounts of stored energy in the cells, which is why you can only use this system for very short periods of time 👉 WORKOUTS FOR THIS SYSTEM = interval/rep workouts, short fartleks, hill workouts . ➖ 1 Mile: 80% aerobic, 20% anaerobic ➖ 5k: 84% aerobic , 16% anaerobic ➖ 10k: 90% aerobic, 10% anaerobic ➖ Half Marathon: 97.5% aerobic, 2.5% anaerobic ➖ Marathon: 97.5% aerobic, 2.5% anaerobic . You can see why it is more helpful to train your AEROBIC system for the 1 mile to the marathon and up 💪 while also doing SOME anaerobic workouts to improve power and speed! . (**This research was done by Paul Gastin in 2001 → “Energy System Interaction and Relative Contribution During Maximal Exercise”**) .

145. Hills: The Benefits & How to Incorporate Them Mar 11, 2022

BENEFITS OF HILL WORKOUTS 🏔 Podcast episode #145 🎙 . Hill workouts will help build you into the runner you want to be! Everyone wants great form, strength, and confidence, so add some hill workouts to your training routine for big improvements: . ✅ Improves form: It’s difficult to run uphill with bad form! Running hills naturally gets you up on your forefeet, forces you to lean forward, and requires you to use your arms efficiently and effectively. They also force you to shorten your stride and increase your cadence, which is a big part of ideal running form. Running hills, and therefore using proper form, will improve your neuromuscular connections so your body remembers what good form is and feels like! . ✅ Increases your power: When you run hills, you’re fighting gravity and the grade of the hill which builds up strength . ✅ Easier on your body with similar benefits of speedwork: Hill repeats are easier on your body than speedwork on flat terrain because you aren’t able to reach top speeds going uphill, and faster running is hard on your body. But you are able to practice the same fundamentals of speedwork during hill workouts (i.e. hill workouts and speedwork require similar efforts). This is easier on your joints, connective tissue, and muscles because you’re going slower! . ✅ Allows you to tackle any racecourse with confidence: You often hear people describe certain runners as “strength” runners, which basically just means they are able to run well on any terrain and hills don’t beat them up as much as the more “metronome” type runners who do really well on flat courses. Become a STRENGTH runner by adding hills into your runs! You’ll also become better at pacing any course with hill training under your belt . HOW TO ADD HILLS TO YOUR TRAINING: ✅ Add them into your easy, long, and tempo runs -Rolling terrain, bridges, etc. -Focus on keeping an even effort rather than even pace ✅ Do hill-specific workouts in addition to adding them into your other runs -30 seconds-5 min hill repeats -Can use steep hills -Can use stairs -Can use treadmill 6% grade or higher . Want to reach your potential as a runner? Click the link in our bio. www.run4prs.com ⭐️ .

144. Do runners need to stretch? Mar 04, 2022

MOBILITY, STABILITY & BREATHWORK FOR RUNNERS Podcast Episode #144 🎙 . DID YOU KNOW: Mobility and balance decline naturally as we age. It’s important to incorporate mobility & stability exercises into our routine to counterbalance the natural decline we will inevitably face. We know, we know– it’s not the most FUN topic and it’s hard to add another thing to our training plate. But these exercises don’t need to take a ton of time! You can get the benefits with just a few minutes a few times per week 👍 . MOBILITY DRILLS:👇 Dynamic warm-up before a run. Takes 3 minutes to do! 15 seconds per exercise Examples: Marching leg lifts, scoops, walking lunges, quick feet/quick foot strikes, A skips, B skips, high knee carioca (for visuals of this, please see our YouTube video: https://www.youtube.com/watch?v=5lrOCSUoR9o) . YOGA FOR STABILITY:👇 Many yoga poses require you to be on unequal footing. Yoga also requires you to hold different positions that you aren’t typically in. By working through yoga poses, you may be able to improve your stability overall . YOGA FOR BREATHWORK:👇 The breathwork needed for yoga acts as a nervous system reset. Races and hard workouts can induce some level of the “fight or flight” response and it can take a few days to come down from that, thus limiting your recovery. Through breathwork & yoga, you can calm your body down after hard workouts and races and get back into “rest and digest” mode . REMINDER: While these types of exercises can help prevent and eliminate pain while running/injuries, if you are currently injured: Please see a physical therapist or sports medicine doctor 👩🏾‍⚕️ . Follow us for more training tips @run4prs . #teamrun4prs #run4prs #igrunner #instarunner #runnersofig #womensrunningcommunity #yogaforrunners #mobilityforrunners #mobilitydrills

143. Racing: 6 ways to develop the race day edge Feb 25, 2022

6 WAYS TO BECOME A BETTER RACER 🤩 Podcast episode #143 🎙 . Racing is a skill that takes time to develop. Pacing, fueling, mental toughness, etc. There are so many parts to racing that you can continually improve upon . 👉 PACING: Running negative splits & finishing races strong takes a ton of practice. Feeling out the effort and knowing when to hold back and speed up is not an easy skill to acquire! HOW TO GET BETTER:👇 ✅ Race more: Not every race you run is going to be a PR. But you can run races with non-time based goals like running negative splits or running completely off of effort without looking at your watch. Doing this often will improve your ability to read your body and pace appropriately in your PR attempt races . ✅ Set realistic goals: Look at your workouts and training as a whole. Set realistic goals based on that training. It helps to get an unbiased look at your training from a coach. The more realistic you are, the better you’ve set yourself up for success . ✅ Run your own race: If you want to negative split and finish as strong as possible, be aware that pace groups don’t run negative splits and that they run even splits. You may run better with your own plan! Keying off of pace groups can be great and it’s helpful to keep their whereabouts on your radar . ✅ Practice how you want to race: Doing progression run workouts and running all of your easy runs as progressions will help you start easier and finish strong during races. Your body will learn to run every run and race this way! . 👉 MENTAL TOUGHNESS: Racing is very mental. When you’ve done the training, it comes down to your mindset on race day to reach your goals HOW TO GET BETTER:👇 ✅ Gratitude list/”I am” statements: It seems so simple, but keeping a gratitude list and writing down “I am” statements (I am fast. I am strong. I am a good parent) daily can do so much for your mental state. Did you know you can actually rewire your brain to see the positives in things? You do this by spending a little time each day focusing on the positives. Do this daily and you’ll find you can overpower negative thoughts while racing and stay positive when it gets tough . ✅ Practice visualization: During your workouts in training, picture yourself in a racing environment. Visualize your race course and practice how you want to feel at certain points on the course. Visualize yourself finishing strong and running your last mile your fastest. The body follows the mind! . Do you need help improving your racing? You can become a great racer! You have it in you. Start a free trial training program today and see what coaching can do for you! Link in bio. www.run4prs.com ⭐️ .

142. Strength training for runners Feb 20, 2022

STRENGTH TRAINING: THE BENEFITS Podcast episode #142 🎙 . ✅ INJURY PREVENTION: Strength training allows your body to handle your training volume and continue training without injury. Strength training strengthens connective tissue and muscles. It also corrects muscle imbalances in the body that can contribute to injury. If you have muscle imbalances, your body begins to compensate and favor the stronger side, which can lead to injury. Avoiding injury = staying consistent as a runner! Getting specific exercises for YOU from a physical therapist is key to improving your body imbalances/avoiding injury . ✅ FASTER FINISHING KICK: The marathon is 99% aerobic and 1% anaerobic (the final stretch of the race). Strength training is an anaerobic activity. If you strength train, you’re able to target your anaerobic system and improve your ability to finish a marathon strong in the final stretch . ✅ IMPROVES RUNNING ECONOMY: When your muscles are strong, they don’t need to expend as much energy to hit faster paces. This leads to your form staying intact throughout the entirety of a race, allowing you to hold onto that faster pace instead of breaking & slowing down! SMALL improvements in your running economy lead to BIG differences, especially over the course of longer races like half marathon/marathon . ✅ IMPROVES NEUROMUSCULAR CONNECTIONS: Strength training improves your power by strengthening the mind-to-body connection. This allows your body to recruit more muscle fibers more quickly, and do so much easier which makes you more efficient . ✅ IMPROVES BALANCE: When running, you’re either airbound or on one leg. There is potential for landing wrong and hurting ourselves. Our legs have many small stabilizing muscles that can help us navigate uneven terrain when they are strong . TOP TIPS:👇 ✅ Use the progressive overload principle. Start SMALL! Bodyweight only at first and work your way up to weights and then heavier weights ✅ Ideally, strength train on your hard workout days. Keep the hard days hard and the easy days easy ✅ You don’t need to do a lot! Just 20-30 minutes 2x/week will do the trick . Want to see what strength exercises you should be doing for runner-specific strength? Start a free strength training trial with us! www.run4prs.com/strength-training . Follow us for more training tips @run4prs

141. How Different Paces Should Feel Feb 12, 2022

How Different Paces Should Feel Podcast Episode #141 🎙 . 👉 Have you ever wondered how pro runners don’t use GPS watches during races or workouts? 👉 OR have you ever wondered how runners ran pre-GPS watches (pre-2000s)? 👉 The KEY is learning to run off of EFFORT and knowing what different paces should feel like 👉 It can take decades to learn what different paces should feel like so be patient with yourself as you navigate effort-based training . EASY PACE:👇 ✅ It should feel like you didn’t run after an easy run ✅ Could easily nasal breathe the entire run ✅ Could sing an entire song without taking a breather ✅ 3-5/10 perceived effort level . MARATHON PACE/STEADY STATE:👇 ✅ Shouldn’t be on your hands and knees afterward ✅ Slowing down in the later miles of a steady state run/unable to keep consistent pace = going too fast ✅ Needing to take a walk break after marathon pace miles = going too fast ✅ Feels “comfortable” but not easy ✅ 6-7/10 perceived effort level . THRESHOLD PACE:👇 ✅ Can race for one hour at this pace ✅ Can talk in short phrases ✅ “Comfortably hard”/tolerable. Harder than marathon pace ✅ If you feel like you couldn’t do another mile at that pace, you’re going too fast ✅ 7.5-8/10 perceived effort level . INTERVAL PACE:👇 ✅ Able to say one word ✅ You feel breathless between intervals ✅ Not an all-out effort ✅ 8-9/10 perceived effort level . IMPORTANT REMINDERS:👇 ✅ Try to use your watch/GPS technology as a tool rather than the end all-be all ✅ Don’t attach your ego to your paces. Paces vary from day to day and so many outside factors affect it. You aren’t a robot and giving yourself a little grace will keep your confidence up and keep you from running too fast during workouts and easy runs! . 🔥 Do you need help with effort-based training? At Run4PRs, we help you with specific VDOT pacing for your fitness level as well as HR ranges and effort ranges. Sign up for a FREE seven day trial with us! Link in bio. www.run4prs.com🔥

140. Staying Motivated & More: Ask the Coaches Feb 05, 2022

We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- HOW DO YOU GET MOTIVATION BACK AFTER YOUR GOAL RACE WITH NO OTHER RACE IN MIND? Post racing blues are real! It can be hard to find motivation to workout when you don’t have a goal! 1- find a goal 2- search about what it is that gets you excited about running 3- set weekly process goals 2-DIET TO ELIMINATE BATHROOM ISSUES ON LONG RUNS AVOID FIBER SIMPLE CARBS TRY TO TRAIN THE BODY TO GO BEFORE 3- DOES A HEALTHY BMI IMPACT PERFORMANCE FUELING YOUR BODY IS AN IMPORTANT PART OF RUNNING. WE WANT TO MAKE SURE WE DO NOT DEPRIVE THE BODY OF FOOD. IF YOU ARE IN A CALORIC DEFICIT, IT CAN BE REALLY HARD TO ACTUALLY HIT PRS. MANY PEOPLE START RUNNING AS A MEANS TO LOSE WEIGHT. THEY MAY FIND THAT AS THEY LOSE WEIGHT, THEY BECOME FASTER, BUT THERE ARE SO MANY VARIABLES AT PLAY IT IS HARD TO KNOW WHICH CAUSES THE SPEED INCREASE. THERE ARE CERTAINLY CAUSES OF PEOPLE WHO LOSE WEIGHT AND GOT SLOWER OR INJURED. 4- What is your least favorite thing about coaching? Coaching is generally a good time! I don’t have a lot of complaints about coaching. It can be hard in the rare occasion that someone has a hard race and they lose confidence. It’s just one race! 5- i just took 2 months off- do i have to start back at ground zero? Not necessarily at ground zero. It really depends on how you are feeling and why you took the time off. With a medical issue, it might make sense to treat yourself like you are starting from actual ground zero. 6- what should I do about knee pain? Getting hurt is a really hard part of being a runner. Injuries can be common because it’s a high contact sport (with the ground). I recommend seeing a physical therapist and consider active release therapy

139. What Sets Apart Breakthrough Athletes? Jan 30, 2022

WHAT SETS BREAKTHROUGH ATHLETES APART? Podcast Episode #139.🎙This is one you won’t want to miss! 🙌 . Have you ever seen someone run a big PR and think “How did they do that?! How did they get so fast?” Sometimes it can feel like there’s a secret training tool you’re not aware of. We’re here to break it down for you!👇 . ✅ ENVIRONMENT & YOUR TRAINING AGE: Athletes that start running young and are exposed to the sport in their environment have a leg up. The longer you’ve been running, the better. More years of running builds your aerobic capacity and allows you to get faster over time . ✅ HOW THEY TRAIN: Consistency over the months and years, 80% of their training easy mileage, and not racing their workouts– these are all pillars to a successful training program that will give an athlete a breakthrough race in time. You need to repeatedly do the correct training to see a breakthrough! . ✅ THEIR MINDSET: You have to truly believe you can reach your goals. You have to believe in yourself wholeheartedly to make it happen. When you believe you can achieve your goals, you’ll do what needs to be done to make it happen. Mindset is so important . ✅ GENETICS: Your highest potential as a runner is determined by genetics (your VO2Max capacity, biomechanical efficiency, and other endurance-based inherited traits). However, many runners do not train hard enough or long enough to ever find out what that potential is. It’s likely much higher than you think and it takes years of dedication doing the correct training to find your performance ceiling . Are you ready for your breakthrough race? The time will pass either way. Will you start today? Link in bio to start a seven day free trial with us. www.run4prs.com ⭐️ . Follow us for more training tips & motivation @run4prs

138. Rebounding from a bad workout or race Jan 22, 2022

REBOUNDING FROM A BAD WORKOUT Podcast Episode #138 🎙 . Have you ever had a bad workout? If you’ve been running for a while, chances are you’ve experienced a bad workout! What’s the best way to get through it and move forward? 👇 . ☑️ JOURNAL & TALK ABOUT IT: Journal about it or talk to your running coach or friend about it. They can help offer perspective and remind you that you aren’t alone and you will be stronger for the next one! It’s important to debrief from the experience so you can move forward . ☑️ ASSESS WHAT MIGHT HAVE HAPPENED: Did you sleep well the night before? How was your hydration and nutrition leading up to the workout? Figuring out what may have led to the bad workout can help get you out of a negative mindset about the workout . ☑️ FIND THE SMALL WINS: You can’t always control the times and paces you’ll hit due to weather and other external factors. There are always positives you can find though. Did you complete the full mileage for the day? Did you stay mentally strong in the last mile instead of giving up? . ☑️ HAVE AN ADJUSTMENT MINDSET: Go SLOWER if you need to. Give yourself the flexibility. You can still have a great workout if you adjust and know that’s OKAY to do so especially in bad weather, on hills, etc. . Are you looking to take your training to the next level? Start up a seven day FREE trial with us! Link in bio. www.run4prs.com ⭐️ . Follow us for more training tips @run4prs ⭐️ . #teamrun4prs #run4prs #marathontraining #halfmarathontraining #igrunner #instarunner #runnersofig #womensrunningcommunity #runcoach

137. Are you running the right workouts? Speed vs. threshold Jan 15, 2022

SHOULD YOU DO SPEED WORKOUTS OR THRESHOLD WORKOUTS? 🤔 FREE 7 DAY RUN COACHING TRIAL AT WWW.RUN4PRS.COM . WHAT ARE SPEED WORKOUTS? 👇 ✅ Speed workouts target your anaerobic cardiovascular system and your top end aerobic system. Speed workouts increase your strength, form and efficiency as a runner 👉 EX: 6 x .5 mile @ interval pace, 10 x 45 seconds @ 1 mile/5k effort . WHAT ARE THRESHOLD WORKOUTS?👇 ✅ Train the aerobic cardiovascular & muscular system to utilize oxygen while simultaneously removing waste products such as carbon dioxide & lactic acid (imagine a bath running with the drain open. Running at lactate threshold tempo pace is the rate at which the waste removal and waste production is basically the exact same). These workouts help you run faster for longer! 👉 EX: 6 miles at marathon effort, 3 x 1 mile @ threshold effort . WHAT WORKOUTS SHOULD YOU DO?👇 ✅ You should do BOTH, but... For half marathon and marathon training, there should be an emphasis on threshold workouts to target your aerobic system. The half marathon & marathon are 99% aerobic in nature, so you want to train the correct cardiovascular system. Speed workouts should still be incorporated so you can work on good form, efficiency and your top end speeds. However, speedwork is a big stress on your body and it's not as effective to improve your endurance event times . Do you need help doing the right training for YOUR goal race? We're here for you! Sign up for a seven day FREE trial with us AND/OR👇 Sign up for our FREE half marathon training program here: www.run4prs.com/half-marathon-program . Follow us for more training tips @run4prs

136. How To Get Motivated After Time Off: Ask The Coaches Jan 06, 2022

www.run4prs.com for a free 7 day trial. We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- WHAT SHOULD YOU EAT BEFORE A RUN? Eating before a run is key but it can take time to build up to tolerate that if you aren’t used to eating much. Think of the BRAT diet that you would eat after the flu. Things that sit well with your stomach! Things like toast, oatmeal, banana, apple sauce are all good starting points to build from. Avoid anything too crazy 2-MY GOAL IS SUB 5 MARATHON- WILL A 3 HOUR MAX LONG RUN BE ENOUGH? The 3 hour rule will be perfect and we recommend that you do some back to back long runs to build the endurance and simulation of running long on fatigued legs. If you did 90 min run the night before your 3 hour run, this reduced chance of injury and also helps simulate the fatigue of the marathon. A lot of people run better when capping long run at 16. Look up the Hanson’s method! You’d be amazed 3- TOP 3 WORKOUTS FOR THE MARATHON The long run with or without marathon work, a medium long run with some threshold/steady state work, and then more tempo work! 4- HOW TO GET MOTIVATED AGAIN AFTER TIME OFF? The key is to start small and realize that it may take awhile to get back into the groove. Goal setting each week and each day can go a long way. Say you set a goal this week to run 3x. Then on each day you run set a goal like “run at least 2 miles”. Then you can set another goal the next week and keep building the momentum. It can be addictive over time! Having a long term goal like a race also helps 5- HOW CAN I AVOID CHAFFING? Unfortunately some areas and some people are just more prone to chaffing. There can be many reasons for this, but bottom line is skin rubbing over and over can HURT! Where do you find you chaff the worst? It may be finding better clothing options! When I am pregnant I experience a lot more chaffing (under bra, under arms & between legs) I find that wearing longer shorts is a game changer for helping between the legs. Wearing a shirt that covers the under arm area tightly can help with under arms. I have yet to find a solution for under the bra. I would experiment with clothing!

135. Pacing: Do you run the correct paces? Jan 01, 2022

DO YOU RUN THE CORRECT PACES? Podcast Episode #135 🎙 • Www.Run4prs.com free 7 day trial • There are several different online VDOT calculators available to figure out your paces for workouts and easy runs.👇 A popular one is the Run Smart Calculator by the renowned exercise physiologist and run coach Jack Daniels👇 • 👉Plug in a recent race result/time trial from the past few months and you’ll get your different paces for each type of workout/run • 👉Jack Daniels uses these different pace ranges for pacing: ✅EASY PACE: Easy pace running refers to warm-ups, cool-downs, recovery runs, recovery running within a workout and generally long runs. Usually 2+ minutes slower than 5k race pace ✅MARATHON PACE: Steady run or long repeats (e.g. 2 x 4 miles at marathon pace) ✅THRESHOLD PACE: Comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs ✅INTERVAL PACE: Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race ✅REPETITION PACE: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run. Think of Reps as similar to current 1500 or mile race pace • 👉EXAMPLE: 🔥Recent 5k PR time: 30 minutes (9:39 average pace)🔥 ✅EASY PACE RANGE: 11:16-12:21 pace (2+ min slower than 5k race time!) ✅MARATHON PACE: 10:48 pace ✅THRESHOLD PACE: 9:45 pace ✅INTERVAL PACE: 8:42 pace ✅REPETITION PACE: 8:10 pace . ⚠️ WARNING: These calculators will also give you “equivalent race times”. BE CAUTIOUS! If your 5k is 30 minutes, it will tell you that your equivalent marathon time is 4:43. This may or may not be accurate depending on your strengths as a runner. Some runners do better at long distances than short distances so your marathon time could be faster than what is projected (and vice versa!) A coach is better equipped to tell you what you’re capable of based on your training! 💪 .

134. Consistency After Time Off Leads To Success Dec 26, 2021

www.run4prs.com for a free 7 day coaching trial. STAYING CONSISTENT AFTER TIME OFF 💪Podcast Episode #134 🎙 . Did you run a fall race? Have you been running less these last few weeks? If you’ve got a spring race coming up, it’s time to gear up! But how do you do it safely and how do you stay consistent with training after time off? 🤔 . ✅ PROGRESS SAFELY: Ease back in. You might have the urge to start an aggressive training plan after time off. But what is most sustainable long-term? Aggressive plans are not sustainable. Jumping from no miles to running 5 miles every day can lead to injury or burnout. Your first month back should look too easy! . ✅ TIME-BASED INSTEAD OF MILEAGE-BASED: Most of your miles coming back should be EASY! Running for time will keep you accountable to your easy pace because no matter how fast or slow you go, you need to run for “x” amount of time. Better to run slow! Run/walks are helpful as well, depending on how much time you took off . ✅ USE EASY MILES TO MULTITASK: Focus on self-development through audiobooks or podcasts, call or run with a friend for social time, etc. Try to focus on the good that will come out of your runs instead of thinking of all the other things you could be doing . ✅ RUN A NEW ROUTE: Running new routes can be a huge motivator! Seeing new things and being surprised by the route can make the miles fly by . What are your tips for staying consistent after time off? Let us know in the comments! 👇 . Follow us for more training tips @run4prs & listen to our podcast @run4prs 🎙 .

133. Off Season: How Long & How To Correctly Build Your Base Dec 16, 2021

RUNNER'S OFF SEASON: HOW MUCH TIME SHOULD YOU TAKE OFF AFTER YOUR RACE? 🤔 Podcast Episode #133 🎙 . THE MARATHON:👇 ✅ 1-2 weeks completely off ✅ No long runs over 90 min for 30+ days ✅ No workouts for 3+ weeks . THE HALF MARATHON:👇 ✅ 3-10 days completely off ✅ No long runs over 90 min for 2-3 weeks ✅ No workouts for 2+ weeks . THE 5k-10k:👇 ✅ 1-5 days completely off ✅ No workouts for a few days after that . WHY DO YOU NEED AN OFF SEASON? 🤔 ✅ You CANNOT maintain peak fitness forever ✅ You may get burned out or injury ✅ You body and mind NEED time off to reset ✅ Training is TAXING on the body! . REMINDER:👇 ✅ The off season is different for everyone! It may mean no running at all for a few weeks for some. No matter what, the off season is a time for reduced intensity and mileage 📉 . Do you have more questions about recovery and the off season after a race? Let us know! Head over to the link in our bio to chat with us. www.run4prs.com ⭐️ . Follow us for more training tips @run4prs .

132. Best Runs To Get Most Endurance Benefits Dec 10, 2021

Ask the coaches podcast We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- IS IT BETTER TO RUN EASY BASED ON HR OR PACE? Both can be great tools. We want to make sure we get accurate reads on both. Pace: make sure you have races recently so you know your current fitness and use a VDOT calculator HR: make sure you have a chest strap and have calculated your max HR. 220-age is not your max HR. Stay in zone 2 for most easy runs Other things impact HR such as caffeine, stress, recovery, sleep, nutrition, medicines.Sometimes athletes can drive themselves crazy tying to stay in a specific HR zone if any of these variables change, your HR may change on the run. However, HR changes can be nice to take note of. Perhaps you are not recovering as well as you should OR you are not slowing down enough 2-WHAT ARE SOME RUNNING FORM TIPS? Running form typically varies a bit from person to person. With time and practice, running economy, or how efficient you are at running tends to improve. Your body naturally wants to utilize as little energy as possible and naturally over time tends to adapt a better running form to become more efficient. However, there are sometimes people who have small running form tendencies that do waste energy and they stick around because of muscle memory or habit. We want to discuss some of the tendencies that can occur and quick fixes for each. 1- Arms too high 2- Bounding in the air 3- Arm swing across the chest 4- backwards or too much forward lean 3- DO YOU NEED TO RUN A CERTAIN DISTANCE OR TIME TO SEE BENEFITS? IE RUN FOR AT LEAST 60 MIN? Yes! Research has shown that the sweet spot is between 60-90 min. https://pubmed.ncbi.nlm.nih.gov/6295989/ If you are training for a longer distance race, the long run becomes important. Endurance is built on long runs. On a cellular level, you will develop an increase in capillary networks from the lungs & leg muscles. This means blood & oxygen can be transported better, so you can use the oxygen more efficiently. 2. Increase in mitochondria which power the cells to utilize the oxygen more effectively 3. Body learns how to become more conservative with muscle glycogen and opts to utilize body fat as a form of fuel 4. The fast-twitch convertible muscle fibers can be taught to act like slow-twitch muscle fibers which allows enabling them to participate more in endurance-related events 5. Connective tissue becomes stronger between muscles, tendons & bones which can reduce the risk of injury.

131. Treadmill: is it the same as outdoor running? Dec 05, 2021

TREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔 Podcast Episode #131 🎙FREE 7 day coaching trial www.Run4prs.com . A frequent question we get asked is: What are the PROS and CONS of running on the treadmill and running outside?! Are they the same? . CONS OF THE TREADMILL👎 ⭐️ Treadmills do not allow your body to use as many muscles (when outside you do not need to pivot to change directions; you are running in one direction the entire time) ⭐️ Treadmill belts assist leg turnover which makes running faster easier and doesn’t translate as well to racing outside You are not able to mimic outdoor race day conditions inside . PROS OF THE TREADMILL👍 ⭐️ The treadmill is a softer surface, which can give your joints a break! ⭐️ You can set the speed for workouts without having to check your watch for your pace . CONS OF OUTSIDE RUNNING👎 ⭐️ You are at the mercy of the elements outside which can be dangerous ⭐️ You have to monitor your pace more frequently during workouts . PROS OF OUTSIDE RUNNING👍 ⭐️ You activate more muscles when running outside by changing directions and needing to maneuver more! ⭐️ Running outside callouses your body and allows your body to become stronger due to the harder surfaces ⭐️ You can mimic race day conditions and surfaces . THE BOTTOM LINE👇 If you're training for a race, running outside is the best possible way to mimic race day. Sometimes the treadmill is the only option due to unfavorable weather, not having childcare to get outside of a run, etc.. Run outside when it's safe, and use the treadmill as a tool when needed! . Follow us for more training tips @run4prs .

130. Strides: Your Secret To Speed Nov 28, 2021

STRIDES: YOUR SECRET TO SPEED! Podcast Episode #130 🎙 . Do you do strides? Strides may be a new concept to you, but they can help you reach your potential as a runner! Not sure how, when or why to do them? We’ve got you covered 👇 . THE BENEFITS: ✅ Have you ever heard of cadence? This is the amount of steps you take while running per min. Most people need to increase their cadence to be running at a more efficient level. Strides can help increase your cadence ✅ Wake up the legs after an easy run for more advanced speed workouts to come later in the week. Sometimes strides can be used before a hard workout or a race. This will allow your legs to be ready to dive into a faster pace in the workout ✅ Help improve running form: By running at top speeds, your body is forced to run with its’ most efficient form. You will teach your body how to run more effectively ✅ Preparing your body to learn how to ‘change gears’: Strides are a great precursor to more advanced speed workouts. Incorporating strides early on in your running career can teach your body the different ‘gears’ you have . HOW TO: ✅ Starting at 75% effort building to 90% effort (gradual accelerations are best to ease into them and reduce risk of injury) ✅ 4-6 x 10-30 seconds @ 1 mile-5k effort ✅ 1-2 min recovery between each stride ✅ Focus on form ✅ NOT an all-out 100% effort, risk for injury goes way up if you try to sprint your strides ✅ Go off of feel. No need to look at watch during strides . OPTIONS FOR STRIDES ✅ Uphill strides or downhill strides for hilly course prep ✅ Strides after easy run ✅ Strides before speedwork or races . Want to reach the next level with your training? Start a seven day FREE trial with us and see what coaching is all about! Link in bio. www.run4prs.com ⭐️ . Follow us for more training tips @run4prs .

129. How To Get Faster After Reaching A Plateau: Ask The Coaches Podcast Nov 18, 2021

FREE 7 DAY COACHING TRIAL: www.run4prs.com We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- HOW WILL I EVER BE ABLE TO RUN MY HM PACE ON RACE DAY? She is running her first half marathon & worried that she will not be able to hold the pace. Doing a race in training to see where you are at Learning experience Setting a speed limit Remembering that it will feel easier on race day 2-AFTER 2 YEARS OF DOING ALL MY LONG RUNS EVERY WEEKEND, I HAVE GOTTEN SLOWER. TIPS FOR IMPROVING SPEED ON LONG RUNS Do not judge your fitness based on your long run pace Doing a VDOT time trial to get an accurate read on your fitness Allow time for training between fitness tests 80% easy running + 20% workouts In a 40 mile week this is 10 miles of workout pace work Retest in 6-12 weeks and set goals 3- DO YOU THINK ATTEMPTING A BQ AT FIRST MARATHON IS UNREALISTIC? It may be a really realistic goal for someone who has been running for years and has a VDOT time equivalent of running a BQ time or faster. Coach Ben ran 2:40 in his first marathon which was a 25+ min BQ. However, this was done after 10+ years of competitive running. 4- CAPPED LONG RUN AT 3 HOURS.. RAN 5.5 HOUR TIME.. STOMACH WENT HAYWIRE. We recommend capping the long run at 3 hours to allow for a reduction of injury. When we run over 3 hours the risk for injury increases. However, as the races get longer, there can be issues that creep up such as fueling! The longer the race, the more room for things to go wrong.

128. Winter 🥶 Cold Weather Running Secrets Revealed Nov 10, 2021

COLD WEATHER RUNNING SECRETS REVEALED 🔓 . We’ve got you covered!👇 . WHAT TO WEAR (in general, use your best judgment with windchill and other factors): ✅ 50 DEGREES: Shorts & t-shirt ✅ 40 DEGREES: Long sleeved top, shorts/pants, gloves ✅ 30 DEGREES: Gloves, tights, long sleeves (two layers-- one tighter close to skin, one looser on top), headband/hat ✅ 20 DEGREES: Gloves, chopper mittens possible, tights, long-sleeved tighter base layer, windbreaker jacket, headband/hat ✅ 10 DEGREES & UNDER: Gloves, chopper thermal mittens if really cold/windy, tights & windbreaker pants, long-sleeved tight base layer, headband, neck buff, face mask, windbreaker jacket ✅ SNOW/ICE: Winter waterproof/trail running shoes for snow & ice, YakTrax to put on your shoes for snow . HOW TO TRAIN: ✅ Run on the treadmill when needed: Use your best judgment and stay safe inside when you need to . ✅ Run by effort: Your paces will be slower in the cold and snow/ice. Run by effort instead of pace! . ✅ Find plowed paths for better & safer footing . ✅ Reflective/light up vests/headlamps for darkness . ✅ Set rules for yourself: If it’s above “x” degrees outside, then you have to run outside instead of inside. Not only is training outside better for race day performance (your races are outside so you want to simulate race environments), but you also get therapeutic and mental health benefits from getting outside too . Later this week, we will share some of our favorite products. Have more questions about winter training? Need more help with training through the cold? We’ve got you! Sign up for a FREE seven day trial with us today. Link in bio. www.run4prs.com ⭐️ . Follow us for more training @run4prs ⭐️ .

127. Running too fast on easy days? Why slower miles can make you faster Oct 28, 2021

HOW DOES EASY RUNNING MAKE YOU FASTER? 🤔 Podcast Episode #127 🎙 . There are many running philosophies out there. 99% of them agree that easy running is the foundation of a training plan for any distance runner . “Easy running” can create some grey area for runners. What is easy? 🤷‍♂️ Runners can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days . As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be run at a slow and easy pace; the remaining 20% is reserved for faster/moderate running (tempos, speedwork, etc). Easy running is generally 65-77% of your max HR 💪 . ✅ STRESS + REST = GROWTH: The 5k distance and up are AEROBIC events. You want to STRESS the aerobic system for GROWTH in the aerobic system. The aerobic system is stressed at EASY PACE! Easy pace also allows for REST/RECOVERY so you can push hard on your workout days 🏃‍♀️ . ✅INCREASED CAPILLARY DENSITY: With increased capillary density, there are ways for the blood to make it to your muscles to aid when muscles get fatigued. Your body makes more capillaries as an adaptation to running more easy miles . ✅MITOCHONDRIAL GROWTH: Low-intensity training helps the growth of mitochondria (your cells’ powerhouse), which helps the body burn fat efficiently which is needed in long distance events . ✅RECOVERY: Running at easy pace helps facilitate blood flow to muscles that need repair after a hard workout (fast running). It helps speed up the recovery process if done correctly. When your heart is working too hard, it actually puts more stress on your body and hinders the healing process. When your body is not able to recover between “fast” running days, it can lead to burn out or injury! . WHAT SHOULD EASY PACE FEEL LIKE? It should feel like a 3-5/10 on an effort scale. It might feel a little weird, almost like a walk. You should end the run feeling like you could go a lot longer 😃 . Need help embracing easy running? Sign up for a seven day FREE trial with a coach today! Link in bio. www.run4prs.com ⭐️ .

126. Your Marathon is Over. Now what? Free Speed Program: Why Switching Gears Can Help Oct 22, 2021

YOUR MARATHON IS OVER. NOW WHAT? 🤔 🏃‍♀️ Find your next gear with Unleash Speed 🏃‍♀️FREE program beginning Nov 1 🏃‍♀️Learn more about the program on podcast episode #126 . 👉 Maybe you neglect speedwork as a long distance runner 👉Maybe you struggle staying motivated after your fall races are over 👉Maybe you consistently take the months of Nov-Jan off because you don’t know what else to do or you aren’t motivated . THE REALITY IS: If you don’t run much for 3-4 months out of the year, that totals to a FULL YEAR of not running after three years 🤯 . The runners who reach their potential train ALL YEAR ROUND with specific training for each part of the year. They have focused training throughout the entire year 🙌 . Marathon training is exhausting. Shift your focus to speedwork & shorter distances to keep your momentum going. You don’t need to be running 90+ minute long runs every weekend all year round to improve your marathon time 💪 . WHAT CAN YOU GAIN FROM THIS PROGRAM? ✅ Improve your mental toughness ✅ Learn how to race ✅ Get faster in the shorter distances so you can become faster in the longer distances ✅ Learn how to be in control on race day ✅ Build strength ✅ Learn how to get uncomfortable ✅ Find that next gear you haven’t been able to tap into yet . 👉 Are you ready to unlock your potential? Get signed up for Unleash Speed at www.run4prs.com/unleash-speed for FREE ⭐️ .

125. Post-Race Blues: Feeling Lost After Fall Races? Oct 15, 2021

POST-RACE BLUES: How to Combat a Post-Race Identity Crisis 🚨 Podcast Episode #125 🎙 . Have you ever ran a race and felt a little lethargic, lost or even empty afterwards? Have you ever been left thinking… Now what? You aren’t alone! It’s so common there’s even a term for it: Post-race blues. Let’s talk about how to combat this common phenomenon and move towards your next goal 💪 . ✅ REPLACE RUNNING WITH OTHER THINGS: Now is the time to focus on some things you may have neglected during marathon training. You may spend your extra time meal prepping, doing yoga, hanging out with friends, doing projects around the house, etc. Have a plan so you don’t go crazy when it’s post-marathon time . ✅ REMEMBER THAT TIME OFF WILL MAKE YOU BETTER: Just like with a job, you need to have work/life balance and take some time off every now and again. If you don’t, you will gradually resent your job because you haven’t taken any time away from it. The same goes for running! Absence makes the heart grow fonder. If you take the necessary time off after a big race, you will come back READY to tackle more miles with a new goal in mind for your next training cycle . ✅ PLAN YOUR NEXT RACES & GOALS: If you’re ready, figure out what races and goals set you on fire. Think about the training that you would need to do to get to those races and goals. If the TRAINING sounds exciting, then you know your goals align with what you actually like to do . ✅ FOCUS ON THE LITTLE THINGS: Becoming a good runner is much more than just running the miles and hitting the workout paces. You have to think about your nutrition, your mental training, your strength training and injury prevention routine as well. Now is the time to establish good habits while you have more time and become the best, most well-rounded athlete you can be . 👉 Do you need help navigating post-race blues? Start a seven day free trial with us and unlock your potential next training season. Head to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

124. Time Off After Marathon: Why You Need It Oct 08, 2021

THE OFF-SEASON: WHY YOU NEED ONE Podcast Episode #123 🎙 . All of the best athletes in the world take an off-season. We should be taking off-seasons too! But what exactly is an “off-season” and how do you take one? 👇 . ⭐️ WHAT IS THE OFF-SEASON? The off-season looks different for everyone! For one person it might be not running at all for a month or two, and for another athlete it might be taking a full week off and then running unstructured without workouts for a month or two. It really depends on your experience level, how you’re feeling at the end of your training cycle, when you took your last period of time off, etc. It doesn’t necessarily mean not running at all! . ⭐️ WHAT HAPPENS IF YOU DON’T TAKE AN OFF-SEASON? You may see an increase in performance for a while by continuing to train without taking time off. Then, BOOM! You start to feel like crap, injuries start cropping up, or you don’t even feel like running anymore. You’ve hit burn out or injury and it could have been prevented by taking a planned off-season . ⭐️ WHAT SHOULD YOU FOCUS ON IN THE OFF-SEASON? The off-season is a great time to focus on things you couldn’t focus on during a big marathon build up, like strength training and nutrition. It’s hard to build strength when you’re in an intense period of running training. It can be challenging to focus on nutrition when you’re running a lot of miles. Time to make good habits again so these things become second nature! . ⭐️ SHOULD YOU DO OTHER TRAINING OTHER THAN RUNNING? Absolutely. You can use your off-season to do some other forms of aerobic training that are fun for you! Swimming, cycling, elliptical, etc. It’s a great way to maintain some aerobic fitness while giving your body and mind that break from running . ⭐️ SHOULD YOU WORK WITH A COACH DURING THE OFF-SEASON? Oftentimes when a runner is left to their own devices, they either do too much or too little and they don’t have a plan for what to focus on during their off-season. A coach can help you set the tone for your off-season with certain focus points like strength or cross training and to make sure you’re doing just the right amount of mileage . 👉 Do you need a coach for your off-season? We have openings for seven day free trials right now! Head over to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

123. Marathon Weather Forecast Chicago & Boston: How To Approach The Race Oct 05, 2021

Looks like it will be warmer than anticipated for some fall marathons coming up. We trained in the heat. We are ready for it. This podcast goes over: 1. Recognizing we are in control & there are alternative races we can do 2. Assessing how the heat impacts us 3. Adjusting pacing plans 4. Hydration, staying cool, & positive thinking

122. Calming Race Nerves Sep 30, 2021

Calming the taper nerves As fall races approach, we see more and more athletes tapering for their goal races. You know how taper is. You spend months building up mileage, busy & exhausted from training then suddenly there are cuts in mileage and more time and energy to worry about all the things. We start to second guess ourselves! Did I do enough? Is this training cycle good enough to get me to my goal time? We start to worry and get anxious. Our normal outlet for our worries may be running, so it is ironic that we are unable to get the fix we need. In this podcast we will be chatting about typical concerns athletes have going into a race and our mindset approach to fix them. Sometimes when we bring our fears to light, they aren’t so scary anymore.

121. Marathon Pacing: How to Feel Mile By Mile Sep 23, 2021

Www.Run4prs.com for a free 7 day coaching trial! How Should You FEEL Each Mile of a Marathon 🏃‍♀️ Podcast Episode #121 🎙 . ✅ Miles 1-3: This is the warm up. This may feel mentally challenging/daunting knowing what is ahead of you. Starting slowing is KEY to success. Start behind the pace group you hope to run with. Let runners pass you! Try to stay relaxed and don’t weave in and out of other runners. You should be running 15-20 seconds per mile slower than goal marathon pace here . ✅ Miles 4-8: Zone out and relax during these miles. Hydrate early and often. Take your first gel at some point during these miles. Runners will likely still be passing you through here. That’s okay! Don’t let it shake your confidence. You are running smarter than them. You still have 20 miles to go! You should still be about 5-10 seconds per mile slower than goal marathon pace here . ✅ Miles 9-13: At about the halfway point, you want to do an internal observation. What’s going on around you and how are you feeling? You should come through the halfway point feeling really good and strong still. Assess weather you can continue running that pace for the next 13.1 miles. If the answer is no, then slow down a bit. You should be running 0-10 seconds per mile slower than goal marathon pace . ✅ Miles 14-20: Now is the chance to speed up ever so slightly. If you feel great at the half, you can maintain the effort or try going 5 seconds per mile faster and see how it feels. You don’t want it to feel unsustainable. You want to feel strong miles 14-20. It will start to feel hard, but you are tough and ready for it! . ✅ Miles 21-26.2: This is the hardest part of the race. There is no way to sugarcoat it. This is HARD. Don’t even look at your watch at this point. You need to just GO. Now is not the time to question what pace you are going or how you are feeling. This is the end of the race. You have less than one hour left. You need to give it more effort than checking your watch and overthinking. All of your mental strength needs to be focused inward on making yourself so tough to finish strong! Aim for goal race pace or 5-10 seconds faster per mile if you’re feeling amazing! . 👉 Do you need a specific pacing plan for your upcoming marathon? We do free consultations! Head over to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs .

120. Pacing Plans & Race Day Goals Sep 17, 2021

PACING FOR YOUR FALL RACE 🏃 www.Run4prs.com Podcast Episode #120 🎙 . Not sure how to develop your pacing plan for your next race? Here’s what questions you should ask yourself to guide you:👇 WORKOUT ANALYSIS ✅What paces did you hit during your workouts? ✅What pace feels good to sustain for longer distances? ✅How did your tempo runs go? Did the effort feel like 7-8/10 or 9-10/10 effort? . HISTORY ANALYSIS ✅How long have you been running? ✅How many races of this distance have you done? ✅How did your last race this long go? ✅What are areas of pacing you need work with? ✅Are you confident with an aggressive goal? ✅Do you like to race conservatively? . CONSISTENCY ANALYSIS ✅Did you do all of the training? ✅Were you consistent? ✅Have you been consistent for years? ✅Did you recently come back from time off? . 👉As coaches, these are the things we look at when developing pacing plans for our athletes. It can be hard to take an unbiased look at your own training. Need a coach to look at your training to develop goals and pacing plans for you? We do ⭐FREE CONSULTS!⭐ Head over to the link in our bio. www.run4prs.com . 👉Follow us for more training tips @run4prs .

119. Tapering For Races: Marathon & Half Marathon Sep 12, 2021

FREE 7 DAY RUN COACHING TRIAL: www.run4prs.com. HOW TO TAPER: The Do’s and the Don’ts 👍👎 Podcast Episode #119 🔊 . Are you someone who loves or dreads the taper?! It can either be a much-needed break from the training you’ve been doing OR you might feel a little stir crazy during it. Let’s chat about what you can do and expect from tapering and also what you should AVOID doing during the taper:👇 . ✅ FOLLOW YOUR PLAN: It might seem obvious, but make sure you aren’t skipping runs, speeding up on your runs, OR adding additional mileage during the taper! You can’t gain much fitness in those final weeks of training but you CAN do things that compromise your taper . ✅ TUNE INTO RACE PACE: Again, you will NOT gain additional fitness in the week leading up to the marathon! You should have a workout or two during your taper that tests out race pace. These are more for a “tune-up” rather than “fitness gains”. BUT… . ✅ DON’T LEAVE YOUR RACE IN A WORKOUT: Do not go FASTER than your prescribed paces during taper week. Don’t “test” your legs. SAVE them for race day! . ✅ EXPECT TO FEEL LIKE CRAP: Many people feel like crap during their taper. This is because your body is in repair mode from the many weeks of hard training. Your body is finally getting ample recovery time, and you might feel like sleeping more or eating more food during this time . ✅ FOCUS ON NUTRITION: You should be focusing on filling up your glycogen stores during race week. You may gain weight, but STAY OFF THE SCALE! Just focus on eating whole foods with more carbohydrates. It will help you MUCH more than trying to maintain a “race weight” . 👉 Do you need help with your taper? Not sure what your last few weeks of training should look like? Let’s chat! Start a free seven-day trial today by heading to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

118. SLOW DOWN running to avoid burn out & injury Sep 07, 2021

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We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport.

1- WHY IS SLOWING DOWN SO HARD? I FEEL LIKE I AM ALWAYS IN THE GRAY ZONE

Running easy feels different. Your form changes. It feels very slow to slow down 2-3 min per mile slower than 5k pace. Many people do not find it comfortable because they are not working as hard. It doesn’t feel they are doing as much. Our mind doesn’t have to focus on running so much so it can wonder.

1- make sure you actually have hard running days too

2- make sure you are running enough mileage

3- don’t listen to music

4- run with slower people

5- don’t have caffeine before your run

6-opt for no watch and run in trails

2-HOW OFTEN SHOULD I DO SPEED WORKOUTS FOR HALF MARATHON TRAINING?

There are many different types of workouts runners can do. Speed workouts are usually intervals that work on 5k pace or faster. During half marathon training, we want to build your aerobic system as much as possible because the half is 99% aerobic. We would do workouts like threshold runs often. Within a month, we may do 5 tempo workouts and 2 speed workouts. There are benefits to doing some speed workouts but it should not be the only time or the primary focus during half or full marathon training.

3- FOR FIRST MARATHON HOW MANY RUNS & STRENGTH SESSIONS WOULD YOU RECOMMEND?

We would want to start at the level you are currently at for running and slowly build. 4-5 days of running per week is a common starting point for marathoners. We would do 1-2 ‘hard running days’ per week. We recommend strength training 2x a week on your harder running days.

4- DO PEOPLE END UP RACING IN THE GRAY ZONE? IS THAT BAD?

The gray zone is roughly 1-2 min per mile slower than 5k pace. It is the pace we want to avoid during your easy run days. Easy run pace is 2-3 min per mile slower than 5k pace. When we run too fast on easy days, it prohibits us from running to our potential in workouts/during race day. Marathon pace is usually the upper end of your gray zone. Many people set less aggressive goals for their marathon times than VDOT marathon pace, so their ‘goal marathon pace’ may actually be in the gray zone. This is okay. It is good. We only want to really avoid this gray zone on easy days.

117. Marathon Pace Long Runs: Yes or No? Aug 29, 2021

THE BEST LONG RUN WORKOUTS & WHEN TO ADD THEM INTO YOUR PLAN For a free 7 day coaching trial you can fill out the form at www.run4prs.com We often talk about the benefits of keeping your easy days easy! The aerobic system development is key for success in distance running. This means we should aim to keep most of our long runs at an easy pace especially if it is the first time going the distance. However, as athletes progress into the sport and get into racing half and full marathons several times in their running career, it can be important to add in new variables such as long run workouts. These long run workouts will help athletes reach into deeper levels with their fitness and get an extra edge on race day. We are going to discuss when you should consider adding in these type of workouts and our favorite ones for both the half and full marathon Easy Long Runs Progression Runs Marathon Pace Portions At what level do you think it is important to really add these types of workouts in? What should be the focus before you add in these workouts? Are there other ways an athlete can accelerate their speed to get to the next level. Is it important to really capitalize on the 5k and shorter distances before moving up to the marathon? Is it all about experience level? Once you begin to add these types of workouts in, how often should you do them? Is it a gradual increase from very simple workout long runs to more advanced like a progressive overload? What happens if you do too intense of a long run workout before you are ready? Why not just run your long runs at marathon pace? Leaving your race in a workout? What are the most beneficial long run workouts to add in for marathon & half marathon? Marathon Pace Miles in the middle- How to do? Fast finish long run- How to do? Long run on hills- How to do it? Alternating miles at MP and one easy- How to do? Steady state miles- how to do? Moderate paces long run- how to do?

116. Elevation & Hills: Finding a Faster Race Aug 22, 2021

ELEVATION CHARTS 🏔 Podcast episode #116🎙 . Have you ever been fooled by an elevation chart for a race? Maybe you looked at a race elevation chart and thought it didn’t look hilly at all and then it ended up being very hilly when you ran it. Or vice versa? 🙋‍♂️ . Elevation charts can be deceiving! . Always make sure you look on the y axis of these charts to determine the scale first before deciding how hilly it really is! . OTHER TIPS:👇 ✅ Many courses will also give you the “total elevation gain”, which is the total amount of elevation you will climb on the course. To get an idea for what the elevation gain will be like for your race, try running the hilliest route near you. If you have a GPS watch that measures elevation change, use it, or chart the route using a route mapper (like MapMyRun.com) to see how your run’s elevation compares to that of your race ✅ FindMyMarathon.com is helpful for comparing elevation profiles of different races . We will be chatting more later this week about how to train on hills and how hills benefit you 💪

115. Are You Overtraining? Aug 15, 2021

ARE YOU OVERTRAINED? Podcast Episode #115 🔈 . What kind of athlete are you? Do you have a tendency to overtrain or undertrain? Running is just like “The Price is Right” or the game Blackjack. It’s better to be a little under than it is to be over! It is better to be conservative. We always think we could do more, but “more” might be what puts you over the edge 👎 . HOW DOES A RUNNER GET OVERTRAINED?👇 - Running workouts too hard - Running too fast on easy days - Running too much mileage . SIGNS YOU MIGHT BE OVERTRAINED:👇 - Higher than normal resting heart rate - No longer seeing improvements - Dreading runs and workouts - Not recovering between runs - Insomnia - You keep getting sick . TIPS TO OPTIMIZE THE “UNDERTRAINED” MENTALITY 💪: - UNDERSTAND THE ‘TIME ON YOUR FEET’ CONCEPT: A runner who has an easy pace of 11:00 pace and a runner who has an easy pace of 7:00 pace are going to spend a VERY different amount of time on their feet for a 10 mile run (110 minutes versus 70 minutes) Focusing more on the time on your feet versus mileage can help a lot of runners avoid overtraining! A 20 mile long run may just be too much time on your feet and could end up hindering your progress -LISTEN TO YOUR BODY: Feeling niggles pop up? Dreading your runs? Take a few days off! This is your body telling you that you’re doing too much. The more you listen to your body, the easier it becomes -FINISH WORKOUTS FEELING LIKE YOU COULD DO MORE: You should not finish workouts feeling like you gave 100% effort and like you could not finish another rep or another tempo mile. Save 100% efforts for race day! Workouts should be difficult but manageable -PRIORITIZE REST & RECOVERY: You may need to run less mileage in order to fit in proper rest and recovery. It’s so worth it to cut a few miles off your run to get in some foam rolling or get more sleep - BE CONFIDENT IN YOUR TRAINING: No amount of training will help you if you don’t have confidence. You are fit, and most important you are healthy! If you are showing up to the start line healthy, then you are better off than anyone who is overtrained , Take your training to the next level with us! www.run4prs.com

114. Heat Adjustments & Goal Setting Aug 08, 2021

www.run4prs.com We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- How to make adjustments in the heat? Is it better to run on the treadmill? It is hot out there! A great pace adjustment calculator we recommend is https://runnersconnect.net/training/tools/temperature-calculator/ but knowing your body and running based on effort is key. We go into detail on this! 2-How are you able to tell what kind of shape you are in before a race? Before answering this question we want to talk a little bit about time based goals & remember a lot of those round numbers that sound very good on paper are a little arbitrary. It is better to set a pacing plan that is a little bit less aggressive than to overshoot on race day and end up blowing up at the end of a race. A negative split race will always give you more time on race day than positive splits. Racing history Workouts Mileage 3- I am afraid to slow down on my easy runs- any tips? Easy running can be a hard concept to grasp for a lot of runners. Slowing down can be HARD! It is key to your success. 1- make sure you actually have hard running days too 2- make sure you are running enough mileage 3- don’t listen to music 4- run with slower people 5- don’t have caffeine before your run 6-opt for no watch and run in trails 4- Feeling pressure to run a marathon to be considered a ‘real runner’ The allure of the marathon is strong. Many people think that the marathon is the end all be all event. Why is this? Only a small percentage of runners finish a marathon yet it is a conversation focus for runners and non-runners alike. Why is it the marathon & not the ultra marathon? Do events that you are excited about If the marathon genuinely feels exciting to you- do it! 5- I keep getting injured or having things flare up despite following the 80/20 rule- what am I doing wrong? Injuries are super common for runners. Just because you are running 80% of your weekly mileage at an easy pace doesn’t make you exempt from injuries. Some of the common causes of injuries we see tend to stem from similar overtraining things 1- doing too much too soon 2- workouts that are too hard & not progressive 3- not enough rest day between workouts 4- jumps in mileage or long runs 5- not slow enough easy running 6- no strength training 7- poor sleep 8- poor nutrition

113. How many miles do you need to run X time in a marathon? Aug 02, 2021

www.run4prs.com for a free 7 day trial. 100% custom training & 1-1 coaching Ask the Coaches Podcast! We are answering your questions about training today. Before we kick things off with the discussions to following questions, we will chat about national and worldwide running stats. What percentage of the USA runs road races? What is the most popular race distance? & what are the average race times for 5k-marathon? Remembering to keep into perspective that you can do hard things! What weekly mileage do I need to run X time in a marathon? When should I eat and drink during a run? What runs? Why do I get a headache hours after a long run day? What is the difference between tempo, threshold, & steady states?

112. Gels, electrolytes & water: fueling during long runs Jul 26, 2021

Www.Run4prs.com for a free 7 day trial. FUELING ON THE RUN 🍌 Podcast Episode #112 🔊 . Gels, electrolytes, water… How do you manage all of it on the run? It can be super overwhelming❗️ . 👉For races 90 minutes or longer, you NEED to be taking in fuel if you want to reach your potential. Yes, you CAN run without these things and finish but you will not run to your potential without filling your glycogen stores which will begin to deplete after that 90 minute mark . RULES OF THUMB:👍 ✅ Trial and error: It’s frustrating, but you really do need to do a trial and error process to figure out your ideal fueling strategy for yourself. Your body is unique which means what your friend uses for fuel might not work for you. Pick up a few different types of gels or blocks from your local running shop and see what sits well. Try some “real” food like applesauce if those aren’t working for you . ✅ Hydrate/fuel early and often: Start fueling and drinking 20-30 minutes into a long run/race. 4-8 ounces of fluids/sips every 10-25 minutes. Take in 30-80 grams of carbs an hour, so fuel with gels/blocks/applesauce/etc. every 30 minute or so starting at 45 min into the race. You don’t want to wait until mile 20 when your body is shutting down to digest gels (not as much blood flow to your digestive system as you continue running because your blood is going to muscles) . ✅ Nothing new on race day: You can usually find out online what your race course will be offering for electrolyte fluids and fuel so practice with that so you aren’t taking in a new liquid you haven’t tried on race day. If you don’t plan to use what is on the course, you need to figure out how you’re going to carry all of the fuel/fluids you plan to use . ✅ Practice water/fuel stops like it’s race day: Alternate between fluid with electrolytes (like Gatorade) every other time you drink like you would on race day. Limit your stoppage time during training runs because you likely won’t want to come to a dead stop for five minutes to eat and drink during your race. You need to get your digestive system used to consuming fuel and liquids while continuing to walk or run!

111. Heat & Humidity Running During The Summer Jul 18, 2021

HOW SUMMER TRAINING AFFECTS THE BODY @run4prs Podcast Episode #111 Summer training can feel defeating. You aren’t able to hit your normal paces and you can feel like your fitness is suffering. Trust us: It is not! Training in the heat is just like training at altitude: You have to slow down but that does not mean YOU are slower REMEMBER: The heat affects everyone differently. Keep a training log to figure out how much the summer weather affects YOUR body and paces. By the end of the summer and for training next summer, you’ll have a great idea of what you can expect out of yourself in certain different conditions If you choose not to adjust paces in the heat, you will end up burned out because you’ll be doing all of your runs at too hard of an effort. Running 12:00 min per mile pace in 80 degrees is equally as beneficial as 11:00 min per mile pace in 55 degrees Your body WILL adapt throughout the summer and those adaptations will make you faster come fall. These adaptations can take 6+ weeks so be patient INCREASED BLOOD PLASMA VOLUME: Similar to how altitude stimulates your body to produce more red blood cells, heat stress stimulates your body to produce more plasma. With increased volume, your body sends blood to cool your skin without shunting the supply away from your muscles INCREASED RATE OF PERSPIRATION: As you get acclimated to the heat, your body will begin sweating earlier than it did previously which improves the cooling process DECREASED BLOOD LACTATE: Blood lactate accumulation during submaximal exercise decreases following heat acclimatization MENTAL TOUGHNESS: Aside from the physiological benefits from training in the heat, there is also a huge mental component to it. No matter how acclimated you get to the heat, it’s still very difficult to run in and it will make you appreciate and take advantage of your 50 degree weather on race day! Want more on this topic? Check out or Instagram account! ——> free 7 day coaching trial www.Run4prs.com

110. Bathroom Issues: Let’s Talk About It Jul 09, 2021

Www.Run4prs.com for a free 7 day coaching trial. This podcast was pre recorded before a recent marathon where I had bathroom issues 😂 but this is a great topic for runners: BATHROOM ISSUES 💩🚽 • We’ve all been there! As runners, we are all too familiar with digestive problems while running. It’s super frustrating to train for months for a race, only to be brought down by having to use the bathroom constantly during the race 🥴 • Let’s talk about what you can do to avoid having bathroom issues on your runs!👇 • ☕️AVOID GOING OVERBOARD ON FIBER & CAFFEINE: Too much caffeine and fiber can wreak havoc on your digestive system! Be mindful of how much you are taking in and what amounts are okay for you to have pre-run & throughout the day • 📓KEEP A FOOD JOURNAL IF YOU HAVE ISSUES: It can be really helpful for people who are struggling with food sensitivities to pinpoint exactly what it is through food journaling. The more detailed you can be, the better • 💧HYDRATE WELL: Hydrating will help kickstart your digestive system and get things moving! Not drinking enough fluids can lead to constipation • 🍺BE AWARE OF HOW ALCOHOL & SUGARY DRINKS AFFECT YOU: Many people struggle to feel good on the run after drinking alcohol or sugary drinks. If this is you, be mindful of when you are drinking these things in relation to your runs! • ✅PLAN AHEAD-- GO BEFORE YOU LEAVE: Allow yourself enough time to go to the bathroom before your runs. It can be hard to have enough time in the morning with kids, getting ready for work, etc. but do your best with this so you don’t have issues on the run • 🚽KNOW WHERE THE BATHROOMS ARE: Self-explanatory! This can save you a lot of problems if you know where the bathrooms are on your running routes • 🗓GET INTO A BATHROOM ROUTINE: It’s not always possible for everyday runs to have enough time to drink enough water, eat far enough in advance, and go to the bathroom but try to do your bathroom routine for your weekend runs so you know what works for you come race day • 👉Practice makes perfect! Figure out what works for you to allow yourself the best chance of avoiding bathroom issues • 🔈check out our free 7 day coaching trial at www.Run4prs.com

109. Should you run the day after a long run? Heat acclimation training & staying motivated Jun 30, 2021

Www.Run4prs.com for a free 7 day coaching trial This is an ASK THE COACHES podcast 1- If you feel like crap the day after your long run is it better to do it the next day or skip it entirely? Marathon training or training for any long distance events can be a stress on the body. The right amount of stress is good because it triggers adaptations. We need to have recovery from the stress for the body to repair and create the adaptations from the stress. It is common to be sore after a hard effort like a long run. However, you shouldn’t be so sore that you can barely move/walk without pain the next day. You want to have some fatigue in the legs. If it is so bad where you feel you cannot even walk normally after, I would suggest cutting back the long run distance/duration a bit and perhaps trying some back to back longer runs. You may not feel like you want to run the day after a long run but an active recovery day even like a brisk walk or a 20-30 min very slow recovery run is great for many athletes. It can help you learn to run on tired legs. 2-How to not feel dizzy after a hot half marathon Whenever it is hot outside, your body has to work harder to stay cool. This is often why running in the heat can feel so much harder than it does in cooler temps. It can also be way some people feel nauseous or dizzy or super out of it after a run in the heat. The blood is being diverted away from certain areas of your body like the brain or digestive tract and going to your muscles. Sweating also causes you to become dehydrated quickly. It is important to heat acclimate if you are planning to run a race in warmer weather, you need to train in warmer weather. Do your long run when it is scheduled instead of moving it to the cooler day. Do workouts in the heat, etc. If you don’t train in the heat, you can’t expect to perform well in it or even be able to safely run in those conditions. I would recommend a sauna if you don’t have access to hot weather. Or consider not doing races in the heat if you are not going to train in the heat. 3- Since a lot of the coaches have already accomplished so much, what are your next future goals? Many of our coaches have been running for over 10 years at a competitive level. For Ben & Jason, they are in their mid-30s and ran competitively in high school and college. They set some extremely fast times in the shorter distance events. Speed in the 1 mile and below tends to peak in the 20s. As we age, it can be hard to maintain the same motivation knowing that we will never be as fast as we once were. 4- For run/walks if your easy pace is X does that mean you run is X or that your total pace is X Your easy pace is the overall pace you run even with your walk stops. Let’s use this example. Sally runs a 10:00 pace for a 5k. Her 5k pace is 10:00. This is NOT an easy effort. This is as fast as she can run for 3.1 miles. If she wants to go on an easy run or easy run we want her to average between 12:00-13:00 pace for that easy run. If she is going to make these run/walks or take some walk breaks in her runs up a hill or something, we still want to keep the running portion of it around 12:00 pace. It’s okay if the walking pulls your average pace down to 15+ min pace. 5- How to transition from 5k/10k training to the marathon and keep that speed during base building of marathon training? 5k/10k training may look a lot different than marathon training because of the weekly speed workouts. A lot of athletes may be worried about transitioning from one distance event to another after a big breakthrough.

108. Marathon pace, race day weather & fueling Jun 27, 2021

1- Hard days hard: what do you eat in between your workout & lifting session? Depends on when you do it. Ideally it would be a gap of a few hours. In this case, eat protein right away and then a meal. Maybe a snack before lifting If you lift right away after, I would drink a shake while you are lifting or eat a bar Important to know that exercise sometimes suppresses your appetite. It won't hit you until later. Make sure you fuel. 2- Can I run a half marathon 2 weeks after 26.2? Typically the recommendation is 1-2 weeks off after a marathon, but with races coming back, sometimes people want to do all of the races. You may be in a situation where you want to run a half marathon 2 weeks after a marathon and wonder- what will this be like? 3-How to prepare for a higher altitude race How to prepare for a high altitude race when you live at sea level. Get there a week ahead of time. Go to altitude to train. I don’t usually recommend people at sea level go to altitude to race and expect to run super fast. Make sure you stay hydrated and adjust expectations 4- What is the best fuel for your first marathon Fueling can be weird the first time you go into those longer distance races may be the first time you are also fueling. A lot of the advice out there is to ‘experiement’and ‘find what works for you’ but this was not helpful advice for me. I struggled finding my own fueling plan for my first 10 marathons! The best approach is to start fueling on training runs very early in training. Start with an easy run. Try something like a gel or apple sauce or dates. You should really try any type of fuel. Some people like the more natural options. I find the huma gels more convenient and enjoy the flavor/texture of it. Fueling every 45 min. Start with small sips of the gel and get water after. Fueling should be done on runs over 90 min for optimal performance. You CAN do long runs and race marathons without fuel, but fueling can help you perform better. 5- If you don’t go MP on long runs- how do you figure out your MP We typically do not advise people to go marathon pace for their entire long run because MP is the upper end of your aerobic zone. It’s the fastest pace possible to still be in the aerobic zone. This trains your aerobic system just as well as an easy run.. But it puts even more stress on your ligaments, muscles and joints. When an athlete is building endurance, it’s better to do most of your long runs at just an easy pace because it’s already a huge stress on the body. Then the question comes in: how will my body know what pace to run on marathon race day? Within the marathon training cycle, you will be working at a lot of different paces usually around threshold pace *which is faster than marathon pace*. This will get you in the best shape possible. As you get closer to the race, learning what marathon pace is and running at it will be important. I like to add in pace specific work starting 4-5 weeks out. These steady state efforts don’t have to be anything crazy long or fancy. One could argue that it’s actually better to break it up into intervals to train your body how to hop in and out of marathon pace. You want to train your body at what the pace is. A lot of athletes struggle with this because it is such a comfortable pace. You will likely want to run faster than MP when prescribed as a workout. Sometimes we will call these steady state runs and make them 5-7 miles in duration on a random Wednesday. 10:40 pace for her 20 miler in training 11:30 pace for the marathon race day- raining then got up to 90 degrees

107. Myths About The Long Run Jun 18, 2021

20 MILE LONG RUNS: Are they necessary❓www.Run4prs.com • There is a MYTH in the running world that every marathoner needs to complete multiple 20 mile long runs or even one 20 mile long run to finish a marathon. This is just NOT the case! Long run lengths are different for every single athlete based on... • ✅TOTAL WEEKLY MILEAGE: Your long run should not be more than 33% of your total weekly mileage! If your long run is 50% of your total weekly mileage, it's going to take you that much longer to recover from it. You likely will not be able to do quality workouts during the week if you are running 50% of your weekly mileage in one run! Long runs are HARD on our bodies and we need to respect the recovery that comes along with them • ✅3 HOUR RULE: We like to cap long runs at 3 hours max! Research has shown that your body gets the most physiological aerobic benefits from runs between 60-90 min in duration AND that runs over 3 hours start to have diminishing returns. The risk for injury becomes much higher! This means that many athletes should incorporate back to back long runs instead of one 20 mile long run • ✅PACES/TOTAL TIME PER WEEK: If Athlete A's easy pace is 12:00 min/mile, and they run 40 miles/week, that is going to be around 8 hours of training/week. If Athlete B's easy pace is 9:00 min/mile and they run 55 miles/week, that will be around 8 hours of training/week. The long run for each athlete will be DIFFERENT so we don't break the 3-hour rule or the 33% of total weekly mileage rule. The mileage is DIFFERENT but the total TIME is the same! Don't get too caught up in the miles. The body doesn't know what a “mile” is! • OTHER IMPORTANT NOTES: 👉Marathon training is NOT just about the long run. The entirety of the training plan and your consistency with it is what’s most important to reach your potential • 👉It is far better to go into a marathon undertrained than overtrained. It’s just like “The Price is Right” or the game Blackjack. It’s better to be a little under than it is to be over! We always think we could do more, but “more” might be what puts you over the edge

106. Race Day Mind Hacks: Answering Your Questions! Jun 11, 2021

We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding for the sport. 1- Mental Strategies for marathon day: How to break up the race? Struggle with the bigness of marathon race day and by mile 19-20 I hit the wall When we do most of our training runs it’s usually first thing in the morning with a clear mind. We are done around 19-21 miles. It can be hard on race day to go that extra 5-6 miles when you have never gone that far mentally. Many runners find that they ‘check out’. Things that can help you stay mentally tough and get that extra edge 1- Doing a puzzle or hard game before a run 2- Running in the afternoon for some runs 3- Doing difficult tasks or running in adverse conditions 4- doing something very hard before a run where you are mentally checked out 2- I think I have a stress fracture: How do you know and how long should you take off? This person suspected they had a stress fracture. What should you do if you think you have one? Warning signs? Looking into what caused it to avoid it in the future: nutrition, etc. Taking the recommended time off 6-8 weeks usually- sometimes more Starting back with run/walks or alter G treadmill Always do every other day running Be careful 3-I struggle to get under 10 min pace miles. How much faster can I conceivably get? It depends on what you are hoping to accomplish. If you want to run a 5k under 10 min pace, I would start by adding in speed and tempo work. Start small and grow to 20% of weekly mileage at that pace. Looking at weekly mileage. Looking at nutrition and strength. The little tweaks go a long way. Go slow with changes. Training specifically to the event you hope to run. Even some sub 4 hour marathoners don’t run under 10 min pace outside of races or hard workouts 4- How can we keep efforts easy with the hot temps and humidity? For easy runs in the heat, it can be a challenge because everything feels HARD. Your HR may also be elevated. It actually takes 6+ weeks to heat acclimate. Some of the best things you can do is to train at the coldest times of day. Go shaded. Stay hydrated. Go early before it’s hot. Stay consistent. Understand that adaptations take time. Go off effort. Maybe slow down 30-60 seconds per mile. Even on some easy runs you may feel it’s just a lot harder. Staying hydrated is key! 5- Is it okay to include workouts into my long run keeping 20% hard and 80% easy? It is fun when you get to a place where you can start to add in workouts into your long run. The 80/20 rule we usually talk about is in regard to weekly mileage. We don’t want more than 20% of total weekly mileage to exceed an easy pace. This means if you are training for a marathon running 40 miles a week, only 10 of that should be a ‘hard workout’. When you break this down into 2 days it could be a weekday workout like 4x1 mile then during your longer runs you have 6 more miles of pace work you could do. The 6 miles of pace work might look like 2 x 3 mile @ marathon pace within a 13-14 mile long run. We typically don’t want to add in pace work into long runs unless the athlete has gone this distance several times before.

105. Have You Peaked With Running? Jun 06, 2021

Www.Run4prs.com for a free 7 day coaching trial. DID YOU KNOW❓Most people never come CLOSE to their peak potential in running • Why do runners so often feel like they have peaked and stagnated when in reality, they have not at all❓ • Many people GIVE UP before they reach their potential because👇 🔹Progression in running is not linear and this can be frustrating to many 🔹Reaching running potential may not be worth the sacrifices. You have to really want it to keep reaching new levels in running • THE REALITY IS: 🔹The faster you become, the harder it is to become faster 🔹Improvement over time is dependent on how consistent you are with sound training that progresses over time. No one training cycle is going to work magic 🔹Running is a series of peaks and valleys and that it is NORMAL and HEALTHY to not be in “peak” shape all year round • Instead of focusing on reaching your overall peak potential, focus on reaching your potential of each training cycle, knowing each small PR is a stepping stone to your big goal 💪 • Check out podcast #105 for an awesome conversation on this topic!🎙

104. Developing & Selecting Training Plans May 30, 2021

DEVELOPING AND SELECTING A TRAINING PLAN • Not all training plans are created equal! ❌ • Generic plans are not going to be as helpful as an individualized plan created for YOU. The thing about Googling for training plans is that generic plans can get complicated quickly because there are so many questions that come up along the way in training • You want your training to be as individualized as possible❗️ • WHAT NEEDS TO BE CONSIDERED: ✅Your history as an athlete ✅Your goals ✅Your life/schedule • WHAT SHOULD YOU LOOK FOR IN A MARATHON TRAINING PLAN? ✅Tailored To YOU: Your plan needs to be individualized to your history, goals, and schedule for it to be the most effective ✅Progressive Overload Principle: You should be training at paces reflective of your current fitness level, NOT the paces of your goal time. You need to work up to those paces safely with the progressive overload principle. The plan should also not start at more than 10% of your previous week’s mileage ✅Cutback Weeks: You need to run less mileage every 2-4 weeks. You can’t do 2-3 hour long runs every single week and you can’t just keep building weekly mileage to infinity. Give your body the chance to repair and rebuild every few weeks ✅Oversight: Have some oversight from a coach or friend. An unbiased look at your training will help you out tremendously • Check out our website for a free 7 day coaching trial www.Run4prs.com

103. Unattainable Goals: is there a such thing? May 25, 2021

Www.Run4prs.com for a free 7 day trial! 103. Ask the coaches podcast We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding for the sport. 1- What is the difference between running a race vs racing a race There are always ABC races within a season- in a marathon training cycle your A race would be your marathon (the race you care the most about) B race might be a half or 10k towards the end of the training cycle A C race might be a 5k-half marathon you do without any cut in mileage and the purpose is not to run to your full potential as much When we first start running the line between running and racing isn’t as clear but as we gain experience, we become better at learning the difference here Covering 26.2 miles is an accomplishment in itself Adding in pace goals Turning it into a race 2- How much running can you replace with cross training and what is the minimum amount of running you need to do? Consistency is the most important thing with training. Aerobic endurance can be built with cross training like biking or swimming. Often Ironman or Half Ironman will come back to running with new found speed. However, it is likely a compilation of a lot of things not just the fact that they added in cross training. Most of the time, we see runners can still maintain a pretty solid level of fitness running 20-25 miles per week with a ton of cross training. The longer the distance race you are training for, the harder it can be to replace running with cross training. It depends a lot on your goals & what you are training for. To reach your potential in the sport of running, you will want to run as much as your body will allow you to. Many runners can not handle as much mileage when they age or if they are first starting in the sport, in this case, cross training is essential to getting back endurance 3-How do you help athletes manage training that fits their home/work Athlete centered training is key. Your work and family life obviously should come first. What is your work schedule like then realistically try to figure out when is the best time to run? I have trained Doctors/Nurses who work overnights or 24 hour shifts. We find that sometimes planning the rest day around that type of schedule is key. As an athlete you also need to be flexible with things and openly communicate your schedule with a coach. We also want to plan for what can make you the most consistent. It is better to run 4x per week every week then plan for 6 then feel so discouraged that you only do 2 days then fall off the plan completely. We are not professional athletes so our training should be fun and fit around our life. 4- Is there a such thing as an unattainable goal? Based on time, location, etc. Yes! You have to know what type of shape you are in going into a race. Just because Jason ran a 15:28 5k as a PR 11 years ago, doesn’t mean that he could do the same thing this year. Looking at the workouts you did within your training cycle should give you a good idea of the fitness you are in. Also important that just because you ran a certain time for a workout does not mean that you will be able to hit Y goal on race day. You still have to work hard for it. Many things impact the race performance Your confidence & mental game Your racing experience/pacing Your nutrition Your body/immune system/HEALTH Your stress level The weather The people around you

102. More Mileage is NOT always better May 18, 2021

Www.Run4prs.com for a free 7 day run coaching trial. Whenever we approach the end of the month, it is popular for athletes to post about their monthly mileage totals on instagram. We see big numbers like 200 or 300 sometimes, but on average runners training for a half or full will hit about 100 miles in a month. What do all these numbers mean? Do they have any indication as to what type of shape the person is in? Does more mileage mean that you are faster? While it may seem like faster runners typically do run more mileage on average, it is a very common misconception to think that running more miles automatically MAKES you a faster runner. Mileage should be specific to each athlete. Some athletes have been running their whole lives and are very durable! Other athletes of the same fitness level are injury prone or older in age. Two athletes may be at the same exact fitness level but one runs 50 miles per week while the other runs 30 miles per week. Is one better than the other? NO! It’s about finding what works for YOUR body and being willing to adapt overtime. 1- When was the first time you realized you were a lower mileage runner? 2- Is there a stigma that comes with running less mileage? KNOW WHY YOU RUN 3- What factors go into figuring out how many miles you should run? Biological age, training age, season of training, durability, stress 4- How important is it to build an aerobic base? Do people ever take this to the extreme? 5- How do you know if you are doing too much or trying to reach a goal that doesn’t make sense? 6- How do you know when it is time to start doing more? 7- When is the best time to build mileage? How much mileage do you need for marathon training vs 5k training? 8- Have you ever seen someone significantly slower than you but they run 2x as much as you? What gives?

Answering YOUR questions: Lower Heart Rate? Faster Long Runs? Best Lifting For Runners? May 11, 2021

Www.Run4prs.com We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding for the sport. 1- What should my HR be when I race & how can I bring my HR down without slowing down too much? Type of HR monitor Don’t go off HR but rather off pace Lots of things can impact HR HR will vary depending on the distance of the race This will vary from person to person anyways using % of max HR Better to go off paces than HR 2- How to get faster on long runs TIME AND CONSISTENTLY TRAINING! Measuring your fitness is key You want to train not test Racing is where you are able to test your fitness Sometimes when you start to train correctly your long runs are actually slower Long runs should usually be ran at an easy pace (2-3 min per mile slower than 5k pace) If your fitness improves, your long run pace will improve The best way to improve fitness is through specific training It can be tempting to want to just run long runs ‘as fast as we can’ or ‘push up’ because it looks good or it feels like we are improving but sometimes faster long runs doesn’t mean you are in better shape. There is a certain level of athlete who can add in segments into longer runs at tempo/marathon pace work for segments which can make long run pace faster overall 2-Different ways to carry fuel/water for training Flip Belt Sports bra with pockets Practice like you will on race day Water backpack Water hand held Circle back to a water stop 3- Do the coaches all pool knowledge together or do you work 100% independently? We pool together Diversity is important because you learn from each other We all went to different Universities at different times We all had different coaches in High School, College, After We can combine all our experience and philosophies together to create better programing We would not have grown if we would have just focused on our own philosophy It’s important to learn and continue to grow 4- Sprained ankle 1 week ago, how much longer until I can run & is there anything I can do to not lose fitness as I recover It takes over 2 weeks to lose fitness Do not focus on what you are going to lose It takes days to gain back that fitness Cross training IF it is okayed by your doctor Always follow your doctors protocol for coming back after an injury 5- During a cut back week can you still strength train & what are the top 3 strength training exercises every runner should do YES! Strength training more for maintenance. We aren’t going to increase the load or go crazy Focus on mobility more during cut back week. Don’t try to make any crazy gains. You can still even do workouts during cutback weeks. I would do strength on the same days of the week you usually do Runners traditionally have weak hips, glutes and core once you have the basics down you can get into more specific mobility & runner specific moves. The top 3 strength training exercises that will give you the most bang for your buck are really just a traditional squat, deadlift & Pushup/plank/etc. You can add a lot of movements to be more effective for runners like mobility work, band exercises, etc.

100. Expensive Recovery Tools: Are They Worth It? May 07, 2021

There seems to be endless tools on the market that promote recovery for runners and athletes. The question we want to answer: do these tools actually work? We chat about the $1000 recovery boots, compression socks, massages, foam rolling & many more gadgets. We also chat about others ways to enhance your recovery process. Maybe it isn’t that you need more recovery tools in your tool belt, but you need more rest/recovery scheduled in your training. Www.Run4prs.com for a free 7 day trial

99. Running Etiquette: Positive Impacts & Welcoming Roads Apr 26, 2021

Have you ever been running along on an isolated trail and see another runner up head and wonder what the proper etiquette is? I have noticed over the years most runners are really great about waving but sometimes they mean mug as they run by. We wanted to chat about the runner code and what is good etiquette while running! When do you wave/smile/say hi vs when do you not? Have you ever been running along on an isolated path and paced by the same person more than once and they ignored your wave? Have you ever been in the middle of a workout and not waved or acknowledged someone? Should you say on your left if you come up behind walkers? What side of the road should you be on if there is no sidewalk? What side of the road should you run on if you see another runner up ahead on the sidewalk? Is weaving on the sidewalk a no no? If so why? Running on the bike path: acceptable or no? Running on a track and other people are there: how do you know what lane to run? & what direction? Spitting? Passing people just for the hell of it? RACES: Where should you start? Cutting bathroom lines? Water stops? Encourage runners when you pass them? Running through the finish line?

98. Why you should not train like an elite (unless you are one) Apr 13, 2021

WHY YOU SHOULD NOT TRAIN LIKE AN ELITE (unless you are one!) Elite runners are great to look up to. We often like to know the secrets of how they train. It can be mind boggling to see elite marathoners logging 120+ miles per week. How can they do it? What does it feel like? Often we use the principles in training as the elites on a broad level. All athletics generally operate in a similar fashion using the growth formula. Stress + REST = growth. We grow when we expose our body to stress and then allow our bodies to build adaptations to that stress by resting. It is only in the resting phase that our body is able to rebuild stronger as a response to the stress. Therefore, we are only able to improve if we are able to fully recover from the stress we put our bodies through. We live in a culture that prides itself on working harder. In America, we have a bit of a hustle culture. This is NOT always a good thing. Often employees are overworking and not being as productive as they could be. Our culture does NOT value rest as much as it should. Often, these go-go-go and do-it-all-mentalities boil over into our hobbies and family life. However, in athleticism, doing more without adequate rest is a recipe for disaster. This is why we are going to discuss why you should NOT be training like an elite when you are not a professional runner. What does a professional runner do on a day to day or week to week basis What does their ‘job’ look like? How does one become an elite/professional runner? How much time do they dedicate to rest? Do they get to take naps every day? Do they have their own PT and massage therapists? Do they have a huge focus on fuel and perhaps people cooking for them? What does the typical recreational elite athlete have in their life that would prevent them from training like an elite? What is the thing that will limit most athletes like yourself? Is it talent or is it lack of resources? What would happen if you stretched yourself thin? Would you continue to improve? Is it all worth it? Do you think some elites dislike the rigid-nes of their life? Are they able to have fun, drink, go out? The workout volume of an elite vs mortal? How do workouts change as you progress in the sport? Cross training vs easy running? Running more = faster runner?

97. Online or In-Person Run Coaching? Mar 23, 2021

Online vs in person coaching Online coaching has been a big hit in the past 10 years with the growth of the internet age. Prior to 2000, almost all coaching was done IN PERSON. There are still a lot of in person groups. We have coaches who started with in person coaching but over time moved into the online coaching space. There are some similarities but also a lot of difference. How do you know which is the right one for you? We are going to do a deep dive into our experiences coaching both and talking about the pros and cons to both sides Why did you start coaching in person? What are the best parts of in person coaching? What are some of the downfalls to in person coaching? How is it less personal? Do people often have to speed up or slow down to run with others? Do people ever feel left out? Is there wasted time with waiting around and driving to locations? Is it hard to tailor the training to each person when you are in a group setting? Did you like being able to see their form or how they finished reps? Does everyone look them same when they are fatigued? What was the best part of transitioning to online coaching? Are you able to assess the data from runs better? How is it more personal to have online coaching? How can you assess someones form? What are the downsides to in person coaching?

96. Pregnancy & Postpartum: Running Through Childbearing Years Mar 11, 2021

Www.Run4prs.com —> we build stronger runners! Fill out the form on our site to get a free 7 day trial of custom run training. For those who follow us on instagram, you may know that we had 5 different run4prs coaches due with babies between August of 2020 and April 2021! 5 run4prs babies in less than 8 months. It is a run4prs coaches baby boom, so we decided to have a podcast on the topic of running during pregnancy & postpartum because many people have watched us training from afar and are curious about some of the topics involved. This topic of training during and after pregnancy is more specific and a bit different than past episodes. If you have no interest in hearing about running in relation to pregnancy, motherhood & postpartum, it might be the time to skip this episode. We will mainly be sharing about our own personal experiences. Each pregnancy and each person is SO different. When we work with postpartum or pregnant athletes, it’s important to make things individualized to YOU! This is just our own personal experience. I am coach Victoria, and I am a mom of 2 kiddos. I currently have a 4 month old & a 3 year old. I ran 1700 miles during my first pregnancy & 1500 miles during my second which ends up being about 40 miles per week. I also ran the Boston Marathon 5 months postpartum & my current PRs in the half and full marathon within 12 months postpartum with my first child. My experiences are just my own and are not always the norm for running during pregnancy or postpartum. I have brought on another coach to discuss our different experiences. Coach Briana is almost 6 months postpartum with her first baby. She ran for most of her pregnancy and is training for her first marathon right now and crushing it! Coach Briana has been coaching for 6 years and prior to that was a personal trainer. She is very experienced in the field of human kinesiology, so I am excited to chat with her about this! We will dive right in with some questions PRE-PREGNANCY Before we dive into pregnancy running, we wanted to cover the trying to conceive & pre-pregnancy topics that soon-to-be-moms-to-be may be curious about I am sure you worked with lots of women over the years. We all know losing your period is not a good thing. Can you explain why someone might lose their period? Have you ever lost your period due to intense training? Have you ever thought you needed to cut back your training to get pregnant? How long did it take you to get pregnant? What was your training like during that time leading up to pregnancy? Did you plan racing around pregnancy or vice versa? (registering for big races like Boston) How did you think running during pregnancy would be before you got pregnant? PREGNANCY How was your first trimester? How was training impacted? Were you ever scared to run? What has your HR been when training? What has your OBGYN said about training? What was your training like during the second trimester? What was your training like during the 3rd trimester? When did you know it was time to cut down or stop? Did you do any additional strength training or yoga? Postpartum Do you think running helped with labor and delivery Did your delivery go as planned? Did anyone tell you that you would ‘bounce back’? Did it happen? How long did you take off?/How was recovery? How did you start back with walking? If you are breastfeeding, how do you incorporate that with running (aka not getting mastitis, I'd love to chat on this one because I learned so much along the way)? Race goals after baby and expectations? Is it harder or easier than you thought it would be?

95. Trust Your Training & Self Belief Mar 04, 2021

Self belief will take you to the next level Mental training is critical to becoming the best runner you can be. You can put in the work and follow the training to a T but if you don’t believe in yourself and see yourself achieving your goals, it it likely that you will fall short. Running requires belief and confidence in your abilities. The best thing we can do as runners is to work on our mental strength and confidence in our abilities. This is easier said than done! We wanted to give some practical ways to improve your mindset to take your training to the next level What kind of attitude do you think you need to have to be a successful distance runner? Why is it important to be positive? What are your thoughts like during a race? How do you personally keep from going negative during a race? If you have ever had a bad race, how do you keep that from effecting future performances and being afraid of failure? Do you think your life attitude is reflective of how you approach your races? How can you work to improve your mindset in your day to day life and translate that into races? There is a point of diminishing returns: How do you allow yourself to be open minded instead of saying ‘I have already peaked’? Is this something you always need to be working on or is it one and done?

94. Strength, Yoga, Nutrition, Foam Rolling: All The Little Things Add Up Feb 25, 2021

Nutrition, Yoga, Sleep, Foam Rolling: all the little things Running takes up a lot of time! I know just running 30-40 miles per week can often take 6-10 hours a week depending on how fast you run. That time alone is a hug commitment and can sometimes feel like a partime job! When we start to throw in recommendations for nutrition, yoga, foam rolling, strength training, cross training, etc it can all start to feel a little overwhelming! There is only so much time we each have to devote to this hobby and our health, so how do we know where to spend our time? Are all the little things worth it? We are going to do a deep dive into the various activities and what we recommend for optimal performance! What is the most important part of training when it comes to runners? How do you know how many miles you should be running? How many hours per week should you be sleeping? Why is sleep important? Running and sleeping are the two most important things, so what is the next important thing? How often should you strength train? Why does strength training make you a better runner? How often should you stretch or do yoga? What are the benefits to yoga or stretching? How often should you foam roll, message, ice, epsom salt bath? Should you just do as you feel or is it important to do regularly? Do these things drastically improve your recovery or is it more of a placebo? Do you think doing all the little things gives you an extra edge? How many hours per week do you think it takes to do all of these things regularly? Should you compromise running miles to do any of these activities?

93. Breathing While Running: Why Is It Hard Sometimes? Feb 09, 2021

Ever finish a hard interval during a workout or a race and have to catch your breath? When you run up a hill do you notice your breathing is labored? We often get asked how to breathe while running and how to improve your fitness to the point where breathing becomes easier while you run. Have you ever felt like you cannot breathe while you are running? What physiologically is making it feel like you cannot breathe while you run? Humidity, altitude, extreme cold/shivering, being sick, being dehydrated, running too fast Is there a sort of rhythmic breathing you should be doing like in swimming? Should you just breathe whatever is natural and as much as possible? Do you ever get panicked when you breathe heavy during a run and it causes you to breathe even heavier? Can meditation or breathing exercises help runners learn how to relax? I notice when I am more relaxed, my breathing comes more natural when I am running but when I focus on it too much, it feels harder Do you think the bottom line is that people who can’t breathe while running are just going too fast? How can you figure out how fast to be running? How do you talk while running?

92. Coming Back After Time Off: How To Start Training Jan 27, 2021

How to start training hard again after offseason This is the time of year when most people are getting stared thinking about training again for spring races. It’s been a long winter and after the holidays, maybe you took more time off than you thought you would! Maybe you are not sure where to start in getting back. We want to do a deep dive into getting back into training again after your offseason and tips for having a long successful season. Often people do too much too soon and burn out within a few months or worse, a few weeks. How long of an offseason is typical? What do you typically do during the offseason? How should you start back adding volume? Should you continue cross training? How much mileage can you add per week? What if you have not been running AT ALL but you were running a TON back in November? When should your first race be of the season? When can you expect to be back into the same shape you were this fall? How will it feel the first few weeks back? How to set goals/mileage targets/paces for workouts? What variable should you add first? What should be the first type of workouts? How long of long runs should you start with?

91. Polarized Training: Easy Days Easy & Hard Days Hard Jan 19, 2021

Polarized training may sound like a fancy word, but it is the way we should all be training to reach our potential in the sport of distance running. Have you ever heard of the 80/20 principle? We want to keep 80% of your weekly mileage EASY then the remaining 20% should be reserved for harder efforts. This principle of keeping the hard days HARD and the easy days easy stems from the growth formula of stress + rest = growth. If you are not able to fully recover from the hard running workouts with nice rest/easy running days, you will not be able to grow or improve as a runner. We want to train smart & get the most out of our daily effort. This is why it is important to make sure our training is really polarized. Polarized means making sure we keep the hard days HARD and keeping the easy days truly easy. It is like the ying and yang. You need to have to rest to offset the stress. When was the first time you were introduced to easy running vs harder running efforts? How do distance runners get caught up in the gray zone? What exactly is the gray zone for paces? What is YOUR gray zone? Is there a such thing as going too slow? Should you be able to tell by someones pace weather it was a workout day vs an easy day? Workout day pace vs easy day pace Workout day HR vs easy day HR Easy running for everyone? Should some people cross train? What if your HR is always too high on easy days? What if I am not doing workouts? Can I go faster on my easy days? How do you get people to buy into this methodology? Will this look different for everyone? IE- your easy pace looks like most people’s hard paceS? Do you think as you get faster, you cannot get away with doing non-polarized training?

90. What’s the best running shoe? Jan 12, 2021

90. How to find the perfect pair of running shoes! One of the most common questions we get is ‘what is the best type of running shoe’. It is so crazy how many brands and models of shoes there are on the market today. We want to remove some of the confusion and help make recommendations on how you find your perfect pair of running shoes. You may not like the same type of shoes we like, and in fact, you probably won't but we will be giving tips for how to find the perfect shoe for YOU and practical tips on how to find those perfect shoes.What are all the different shoes you have loved and used over your 20 year running career?Why have you used so many different type of shoes? Do you think your preferences change?Do you think it is 100% needed to rotate through different shoes like tempo shoes vs long run shoes?How do you find your shoes personally NOW?What are the key things you look for when you go into the store?Have you ever gotten a gait analysis? Do you think it’s worth it?What if you want to try a new type of shoe but want to be able to return it if you don’t like it?What is the benefit to trying shoes on in person vs buying online?Should you ask questions on the shoe rep? What questions do you ask?Neutral, pronate, etc.What is the shoe drop?Do you typically drift towards shoes that are similar to each other?Is it more about the brand or the model?Do most brands have different models that resemble different models in other brands?Are there really that many choices?Do you think the 250$ shoes are worth it?

89. Heart Rate, Effort, or Pace: How Should You Run? Jan 05, 2021

89. Should you run based on effort, pace or HR There are many ways you can gauge effort on a run. With all the gadgets around now, it seems like the data is endless. Should we look at HR, Cadence, pace, stride length or should we just go based off effort? What is the most important variable? How come sometimes when I run easy, my HR is sky high? We are going to do a deep dive into the different variable at play when you are running and which to look at for the data you need to assess. Don’t get lose in the noise of too much data.-What was the one thing you started training with for the first 10 years of your running?-When was the first time you wore a GPS watch?-Looking back did the GPS help or hurt you? In what ways was it helpful?-What are some of the downsides to running based off pace?-When did you start to track your HR on runs?-Do you find that HR data to follow a pattern and be accurate?-Are you ever confused by a high or low HR reading?-How much do you look to HR as a guide?- How can you improve your HR when running at a fast pace?-How do you know what paces to run?-Do some days feel harder than others at the same pace?

88. Morning vs. Afternoon Running: It Doesn’t Matter When You Run Dec 29, 2020

88. How to find a routine for success: morning or afternoon runners When I first started running, I worked an early shift, so I had to be an afternoon runner. I always wished I could run in the morning, but when I had to leave for work by 6:30am, I just couldn’t do it! Instead I opted to workout after work. I later worked for a company with a later morning culture. Most people got in around 8:30-9am, so I didn’t need to leave for work until almost 8:00! This gave me almost 90 min in the morning to get my run in. Let me tell you how difficult of a transition it was for me! Despite not having to wake up much earlier, I felt like it was almost impossible to be a morning runner for the first few months. I soon made the full transition and could never go back. We are going to chat about how to set yourself up for success no matter what type of routine you pick for yourself. -What is the best time of day to run? - Why are so many people morning runners? - Is it harder to run in the morning or afternoon? - How do you fuel for a morning run? - How do you fuel for an afternoon run? - Getting ready the night before morning run? - Packing stuff for after work runs? - Does a run group help? - What if you miss a day? - successful tips for sticking with your routine?

87. How to Become a Run Coach Dec 22, 2020

How to become a running coach We get asked this question all the time! Being a run coach is such a unique endeavour. On the surface level it may not seem that running would be a sport complicated enough to need a coach, but if you have listened to our podcast, you know that there is SO much to learn and discover within the sport of running. A good running coach can help open your eyes to all the details that can help propel your training to the next level. We will be chatting about our journey to becoming a run coach & what we recommend people do if they want to get started coaching. How did you get started run coaching? When was the first time you got paid to coach & how much was it? How many years of running experience did you have before you started coaching? What is your background/what certifications or qualifications do you have that you think others should have? Do you think you need to have a certification to get started? What type of people make good run coaches? Passion for running and improvement Personable - interest in others and their running Leadership qualities What are the top 3 things that run coaches have to do & be good at? Understanding of physiology Open minded & Flexible Empathetic and understanding (know what the runner needs from you) Do you think people have misconceptions at what run coaching is? Create a training plan Not fully aware of the support that it may take and barriers that can come up during training Are there different types of coaches like college level vs moms on the run group? How do you find your niche? Do you have to be a certain level of athlete to become a run coach? If you coached yourself to fast times, does that mean you will be a good coach? What are some of the sacrifices to your own training you may have to make? Should you get a mentor? Should you read a book? Should you become certified? Should you practice by writing plans for free? Should you work for free with local high school?

86. Reflecting on 2020 accomplishments& setting goals for 2021 Dec 15, 2020

Reflecting on 2020 accomplishments & Setting goals for 2021 2021 is right around the corner. We are in the last month of the year. Congratulations on all that you have accomplished. I love to spend the month of December reflecting on all the amazing things that happened over the year. Maybe you completed your first marathon, got your spouse into running or qualified for Boston for the first time. Whatever your story is, it is important to reflect and celebrate what you have accomplished for the year. What was your greatest running accomplishment this year? What was something you worked on and stayed committed to for the whole year that you set for yourself at the beginning of the year? What was your favorite race or running moment? Did you help anyone get into running? How did you give back to the running community? Did you push yourself when you didn’t feel like running? Did you allow your body time to recover when you needed recovery? Did you reach any time goals you set for yourself? How many miles per week or year did you run? When we reflect over our proudest moments, it is easy for us to see what we want to do more of for the upcoming year. In this podcast we will be chatting about goals for 2021 and how you can set SMART goals to get there. What is something you achieved this year that you want to continue to build on? What is something you wanted to achieve this year but didn’t? What are areas you could improve on with your mental training? How can you work on stepping outside of your comfort zone? What big scary goals do you have in your head that you have not told anyone else? How should you select goal races and plan for this? What comes first the plan or the races?

85. Staying Motivated Over The Holidays Dec 08, 2020

Staying motivated over the holidays The holidays are officially here. If you are anything like us, this can be a tough time of year to stay motivated. So many holiday parties, holiday christmas shopping and not enough time to ourselves! So many people fall off the bandwagon over these winter months, and we wanted to chat about things you can do to help with motivation and staying on track and consistent over the holidays Have you ever taken a month off? Is it hard to get back into training if you don’t train during the holidays? How do you stay on track when you have holiday work parties and happy hours and parties to go to? SET WEEKLY OR MONTHLY GOALS - MAYBE 1 KEY WORKOUT EACH WEEK Is it better to do a short run than no run? How do you stay in the routine of working out even if you don’t have time? How can you make it a part of your family routine to prioritize fitness even when it’s the holiday season? Are there ways to involve the whole family and make it fun? YES! ASSIGN CHORES OR CHALLENGES AND GO RUN AND COME BACK IN X # OF MINUTES Should you sign up for a race in the spring? Does working with a coach and having a plan help you stay on track? Should you add in workouts to the mix to help the time go by faster? YES - FARTLEK Is it okay to use the treadmill?

84. Cold Running Temps: Tips For Dressing in the Cold Dec 01, 2020

Tips for dressing in the cold In the last episode we talked about staying motivated to run outside in the cold. In case we inspired you a little bit we will be chatting about ways to stay warm and dressing for these colder temps. Jason and I live in Wisconsin, and we have both ran and raced several times in blizzards and sub zero temps. We have a lot of practice dressing for various temps, and we want to share some tips with you How often should you be checking the weather? How/when do you decide if you are running in or outside? Things that will make you feel WARMER than the temp outside If it is sunny and you wear all dark colors If there is no wind it will feel warmer 50 degrees: What do you wear upper layer? Lower layer? Gloves or hat? 40 degrees What do you wear upper layer? Lower layer? Gloves or hat? 30 degrees What do you wear upper layer? Lower layer? Gloves or hat? 20 degrees What do you wear upper layer? Lower layer? Gloves or hat? 10 degrees What do you wear upper layer? Lower layer? Gloves or hat? 0 or under What do you wear upper layer? Lower layer? Gloves or hat? Where can you purchase these items? Is there any secret that will keep you warm or does it always kind of suck? Do body parts ever go numb?

83. Training Plans & Online Run Coaching: How does it all work? Nov 27, 2020

86. Getting a training plan & working with a coach: how it works How does Run4PRs work? I know some of you already work with us as athletes, but maybe others are curious what exactly we do. How does our training work? What is so different about working with a coach vs a free plan online? Today we are chatting about our process and how it would look if you hit YES to try a free 7 day trial with us no strings attached. Variety is super important What is the difference between following an online training plan free vs getting a coach? How is it custom to each person? Where should people go if they want to try us out or get started? What will happen when you fill out the form? What if people have filled out the form but they are not getting the e-mail? Who is the e-mail coming from? Who will read the athlete consultation form? What information on the form do you look at? How do you pair athletes with their coach? How long does it take to have the plan? How does the coach communicate with you? What does the plan look like? Where is the plan? How many days per week is it? How often can I chat with my coach? How personalized is it? Is there any subscription? How can they assess my form? How do you assess my fitness? How is it better than something I find online? Do I need to have a garmin?

82. How FAST can you run? NEW PROGRAM RELEASE! Nov 19, 2020

Visit www.Run4prs.co/faster to get more information on the program. It’s that time of year again! The dreaded winter training and off season. There are usually not a lot of races that take place in the winter, but there are a lot of spring & fall races next year. This leaves athletes with some time in between training cycles. Runners may feel like they are in limbo wondering all sorts of things like “what should I be focusing on right now?” “How many miles per week should I be running?” “What sort of workouts should I be doing?”. This year we wanted to come up with a program to remove all of the confusion and lack of motivation during the winter months to keep athletes excited for training & setting them up for the best opportunity for success for whatever they hope to achieve in 2021. An overview of the program: This is a 10 week program. You can start at any time during the program, but we highly recommend doing the full 10 weeks. We kick things off with a 1 mile time trial on Saturday 12/5. This time trial will likely be after some time off or unstructured training. We know this time of year is traditionally hard to stay motivated & most athletes are NOT in peak shape. We dive into the time trial to get a baseline for where you are at! With strength training, you begin to see benefits after 2-4 weeks of training. Aerobic work takes closer to 6 weeks to see benefits. The 1 mile is a combination of using the aerobic and anaerobic systems. We expect that athletes will see a smooth progression in times over the course of the program. Not all races always go as planned, so we offered an extra race or two to practice our racing skills and provide a chance for redemption if one of the races does not go as we hoped. What will the focus be on? Strength Training is key for success in the 1 mile because you must develop power & the anaerobic system. We will work on developing explosive speed needed for a strong final kick. The strength training will also help with efficiency and strength to run at faster paces. 2-3x per week 20-40 min Training specifically for the mile will require more focus on speed work than traditional distance training. This plan will work on developing a strong VO2Max system and work on lowering your threshold. 2x per week 20% of volume Benefits to 1 mile training? Building confidence in other distances Capitalizing on speed before you age Learning how to push yourself & race hard What will the speed workouts look like & why?

81. Racing Your Best 5k: Turkey Trot Nov 11, 2020

If you are in the USA you know that it is that time of year again! People are gearing up for Thanksgiving day turkey trots. This tradition has been growing, and we are so excited that more people are participating in these events. A lot of our listeners may be coming back into running more again after a big fall marathon or half marathon, so this is often a strange time of year for racing. We wanted to chat about some tips to help with your turkey day 5k-10k. How much of this race is aerobic vs anaerobic? Is it still important to keep your easy days easy? Are you still running high mileage? How do elites train for 5ks? What sort of workouts should you do the week of the race? Strides and short fartleks Should you do strides? Yes! Before the race, I definitely want 4+ quality strides. I’m a fan of a few longer 200m pickups about 10-15 minutes or so before the race and a few shorter ones 50 meters right before your race What sort of pacing plan should you have? Negative split or even split How do you know what kind of shape you are in? Recent time trials or workouts. Compare consistency in your recent training block to previous seasons when you ran a 5k. Will the weather play a role? Weather always plays a role to some degree. Hopefully being that Turkey trots are in November that is typically a nice time of year in most areas where we don’t experience one extreme or the other. Should you consider using this as more of a fun run? Absolutely, It can be tough to run well if it’s colder like here in the midwest. Also It’s a great family event to do and a great way to start the Holiday. How long of a warm up or cool down? 1-3 Miles How many days should you taper before? 2-3 or perhaps a few more. Pacing for a 5k: what is the speed limit the first mile? Your Goal 5k pace (should be 5-10 seconds slower than) If you are super fit it may be okay to run 5-10 seconds faster than 5k goal pace Pacing for a 10k: what is the speed limit for the first 1-2 miles? I would say even a bit slower, so 10-20 seconds slower than your goal 10k pace. You have more time to work your way down to race pace :) How should you feel during the halfway point? Strong - Like you can negative split How should we dress? Be prepared for the weather including overdressing at the start if it’s cold!

80. Cold Weather Running: How to Stay Motivated When Temps Drop Nov 04, 2020

If you live anywhere near us, it is starting to get really cold really fast. I am not talking 40-50 degrees. I am talking single digits and negative wind chills here in Minnesota. We get it pretty bad for 4 months out of the year most days don’t get above 20 degrees in the morning if we are lucky. Most days can be single digits or below zero when we get up to run in the early morning. It can be tough to find the motivation to stay running in the cold. We are going to chat about what we do to stay motivated to run outside during these cold months! What is the coldest temp you have ever ran in? What is your cut off temp for running outside? At what temp does it just make sense to do your workout inside? How are you able to breathe in the cold? At what temp does it become hard to breathe and execute workouts? How do you dress in 30 degrees? How much does the wind play a role? How can you run in the snow? Do you have to buy expensive gear? What does your college team do when it is cold outside? What are other options if you stay inside? Do you have to run outside in the cold to be a real runner?

79. Setting Goals for Winter & 2021 Oct 29, 2020

Last week we chatted about the importance of the off season. We want to make sure we take time off to recover between major training blocks. However, a lot of athletes can get trapped in the all or nothing approach of training. I can’t train? Okay I will run zero miles per week. Or I don’t want to take time off, I am going to continue to train hard! We want to make sure we find a happy medium and set some goals for this winter Winter can be a tough time for training: why? What are some things that can you help stay on track? What do you not like about it? Do you ever feel like there isn’t enough time or motivation during the offseason? What are some goals you can set to help you stay on track? When should you start thinking about 2021 races and finding a path? What do the top athletes do during the winter months that set them up for success? Should Strength training be something you start to add in? Should we set goals based on weekly mileage or consistency? How do we reward ourselves for staying on track if there is no goal race? How do you stay motivated if you are stuck inside?

78. The Importance of Off-Season Training Oct 20, 2020

The off-season is coming. We spent all year building up for big races this fall. After your goal races it can be a time of recovery for most athletes. We talked a few weeks ago of the post-marathon blues and why it is important to take some time off after a race even if you ‘feel good’, but we are going to continue this conversation chatting more about what an off season is and how to do it What is an off season? How long should it last? Do you still need to work with a coach? Is having a plan a better way to stay accountable rather than assume you will run when you feel like it? What is the biggest off season training mistake you see? How many miles per week should you run? Should you lift? Should you cross train? How long should your long runs be? How many rest days should you have? Does everyone need an off season? Does the offseason have to be right after your goal race?

77. Should You Do A “Back Up Race” If The First One Doesn’t Go As Planned Oct 12, 2020

77. Doing a back-up marathon if the first one doesn’t go as planned We have all been there. Train hard, in great shape then something uncontrollable happens on race day. Maybe it’s terrible weather. Maybe our body just felt off. Maybe we got a sinus infection the week of the race. We are chatting today about what to do if your goal race doesn’t go as planned. Have you ever had a race that didn’t go well? What did you do after to utilize your fitness? How do other people react when you fail to reach your goal? Does anyone really remember or care? What is the risk of doing back to back marathons? Can it work? What are signs you should maybe not try to do the back up race? Should you only do back up races after the race and not plan for a just in case back up race before?

76. Post Racing Blues & Recovery Oct 06, 2020

76. Marathon recovery & blues We have been chatting a lot about race day planning and taper, but we have not yet chatted about the aftermath that may come after you finish the marathon. Many of you have spent the last 3-6 months really building up into great marathon shape. You have spent hours every week doing long runs and workouts. You have made sacrifices, had fun and seen so much improvement. The build up for these races can be exhausting but also an incredible feeling. There is a huge build up for a race that usually lasts 3-5 hours in duration. It is over before we know it. It can often be anti-climatic. That was it. Now it is over. We much address some of the feelings we might experience after a marathon and remember recovery is important! Have you ever finished a marathon and NOT wanted to take time off? Do you think some people fall into two categories 1- pumped to take time off and 2- struggles to really take time off Either super excited to continue to improve because I feel like I didn’t really reach my potential OR I am scared to lose fitness and don’t think I really pushed myself to the limits Always needed to grow and build towards something Pushing other things aside for 6 months→ cleaning the garage, organizing your computer files, yard work, baking, meal prep, friend meet up for coffee, meet up for drinks, oil change, hair done What do you think is the hardest part for people after a marathon mentally? Even if you have had a race where you reach your goal and crush it, are you still 100% satisfied? How do you feel after a race that goes so-so? What about a race that goes terribly wrong? Have you ever dived back into training too fast? Why do you think it is hard for people to take time off? How much time do you think is enough time to take off?

75. Traveling To Races Sep 29, 2020

Traveling to your goal races Fall is quickly approaching! That might mean some runners will be traveling across the country to their goal races. With Covid-19 a lot of races have been cancelled, but there are some states with races still going on! We are going to be speaking more in general terms with regards to travel. These are tips you can use in 2020 or even if you are listening in 4 years from now headed to the Chicago Marathon. Whether you are traveling 50 miles or 5,000 miles we have some tips for you to use to make sure you have your best race ever even on the road! Jason and I have traveled to several marathons across the country including Chicago, LA, Las Vegas, and Boston and ran BQ times on the road. What is the best race you have ever traveled to? What is the hardest part about traveling to races? Do you prefer races at home or away? Do you think people should travel this year? Nutrition Should you bring snacks? How should you eat on the road? How important is this? How to stay hydrated but also not pee every 5 min on a plane or car ride? How do you not try anything new when you have to eat out the night before? Should you get reservations to dinner the night before? Should you pack food in your carry on for the race day breakfast and fuel? Clothing and gear How do you pack for the race? Watch charger, cell phone charger, phone carrier, headphones! All your running gear! Should you put your running stuff on the carryon? How many race day outfits should you pack? Throw away clothes? Logistics How should you get to the race expo? When should you go to the race expo? When should you do any sight seeing? How early should you get to the race start? Should you take their transportation or get dropped off? Should you have a plan after you finish?

74. Calming Pre-race & Taper Nerves Sep 21, 2020

74. Calming the taper nerves As fall races approach, we see more and more athletes tapering for their goal races. You know how taper is. You spend months building up mileage, busy & exhausted from training then suddenly there are cuts in mileage and more time and energy to worry about all the things. We start to second guess ourselves! Did I do enough? Is this training cycle good enough to get me to my goal time? We start to worry and get anxious. Our normal outlet for our worries may be running, so it is ironic that we are unable to get the fix we need. In this podcast we will be chatting about typical concerns athletes have going into a race and our mindset approach to fix them. Sometimes when we bring our fears to light, they aren’t so scary anymore. What if I go out too fast? What if I don’t hit my goal time? What will people think if I DNF or walk or don’t BQ? What if something flares up and I am unable to finish? What if the weather is so bad that it rains the whole time and I become hypothermic? What if I get sick the day before? What if I get my period? What if I just have an off day? What if I don’t feel accomplished after? What if my support system isn’t proud of me? How can I ask others to support me during this taper time? What would help calm my nerves?

73. Pacing Plan: How To Run Your Best Race Time Sep 13, 2020

It is so important to go into a race mentally ready to tackle the big event ahead. Part of being mentally prepared is having a pacing plan and knowing exactly what you should be doing to feel good during the race. Today we will be chatting about ways to assess your fitness to develop goals then how to establish a pacing plan for a half marathon and full marathon race. How can you assess your fitness level? How many times you have ran the race What is your history with the races What are your tendencies as an athlete What do you feel confident with → over confident vs under confident Aggressive vs less aggressive factors Range of goals Time isn’t the only factor What is the best distance workout or race to look at when determining marathon race? Half marathon shape? Should you look at past performances? Should you have A,B,C goals depending on weather & how you are feeling? What is a good range between goals? 5, 10, & 20 min? Is it okay to throw out your race plan and run faster than A race? Does it matter how many times you have raced this distance? IE setting more aggressive goals if you have done it a lot What if your goal is just to finish? Should you still have a pacing plan? What if I always blow up on race day? Should I try to negative split? Why do negative splits work? What is your recommendation to someone who says negative splits dont work for them? Start even slower! How many seconds per mile slower than goal race pace should you start? What if you follow the plan but you find the pace is feeling too hard or you slow down? Should you follow pacers? Should you use a pacing band? Should you memorize your pacing plan or is it better to go off effort?

72. Developing Race Day Goals: How to Assess Your Fitness Sep 02, 2020

Race day is approaching for athletes! Many people are looking back over their cycles or thinking ahead to what their goals will be for races this fall. How do you know what kind of shape you are in and when should you narrow down your goal for race day? When does an athlete generally get a sense of what sort of shape they are in? What are some of the key things you look at as a coach to see what type of shape an athlete is in? Mileage Consistency History/Experience Key workouts over time Long runs & feedback from athlete Some people like to have more aggressive goals and other people don’t like to put time goals on themselves: know what type of runner you are! How soon before they race are you really able to give an athlete a race plan with paces? How much will the taper & cooler temps add to their performance? Will race day weather impact your game plan? Should you get a pace band this far out? Do you recommend mile by mile pacing or more effort based? Are their ways to do this without getting to antsy?

71. Tapering: Why You Should & How To Aug 25, 2020

Marathon tapering dos and don’t We are getting to the fall racing season. The temperatures are hopefully dropping near you but if not, don’t worry they will be soon! This cooler temps make for prime racing weather! It is an exciting time to go out there and run fast, but we want to make sure we don’t get too aggressive especially during the taper. It may be tempting to hammer some of your runs when the temps fall, so we wanted to talk about the importance of the taper and making sure we stick with the training! We will discuss the dos and don'ts of the marathon taper. Nutrition When should you start carbo-loading? If you cut back in mileage do you really need to be eating more? Are there foods you should avoid? High fiber, high sugar Should you cut out alcohol? Should you clean up your diet if you have been eating really bad? Is now a time to start something new like going vegan? Training If it feels good/legs are fresh can I go faster? Will I feel like crap during the taper even though I am doing less? Should I still do workouts? Should I still do long runs? How should my mileage look? Mental Training Should I obsess over a pacing plan? Should I try to test my fitness before? Should I reflect on my training? Should I talk a lot about my race?

70. What You Need To Qualify For Boston & Last Chance BQ Tips Aug 19, 2020

Last chance BQ tips September is almost here! That means that the Boston Marathon registration is almost here. The next few weeks will be the ‘last chance’ for anyone to qualify for Boston. As a result, there are many athletes around the USA and world gearing up for these last chance races. We have seen great success and great disappointment around the years. Here is what you need to know going into this weekend -Will Boston be around next year to qualify for? How do you deal with the pressure of putting all your eggs in one basket for race day? Most people will sneak in with their qualifying time: what sort of times will be accepted to Boston? When can someone get excited when they cross the finish line and qualify. How will they know if they got in or not? How should they define success this weekend? What about the weather: how will that play a role? Should the athlete consider dropping out if they fall off pace? How should you pace yourself if you are going after a BQ time? Any last min advice?

69. Injuries: How to Avoid & Comeback Aug 11, 2020

Injuries happen and they can be tough! One of the biggest questions we get is what to do if you get injured & how to come back from an injury. We are going to be covering both of those topics in this episode as well as sharing first hand experiences with coming back from injuries. Don’t make the mistakes we made in our younger years from pushing the envelope on the comeback. The best comeback is slow and steady. -Have you ever been injured & what was your hardest injury to comeback from? -What are some of the things you have learned to avoid injuries over the years? -What are some of the first signs you are injured or going to get injured? ------- -What should you do as soon as you feel an injury come on? -What is the worst thing you could do if you feel an injury coming on? -How long should you take off?/who should you see? ---------- -How should you come back from injury? -Should you have a timeline? What if you have a race? -Should you always come back with run/walks even if you are fast or above that? -Does running every other day make it easier to come back? -Bone injuries vs muscles -Can you cross train when injured? -What are some things runners should do to avoid injury from coming back?

68. Nutrition & Fueling Aug 04, 2020

Perfect your race day fueling plan As our long runs increase, fueling can become one of the most important factors of our run. We will be chatting about the 24 hours leading up to and 24 hours after your run today. It is important to find a fueling plan and stick with it for race day. -What should you eat the night before a long run? - Is it okay to skip a meal the day before a long run even if you snack? - Should you increase your carb intake the day before? - Should you avoid any specific foods the day before? -Will keeping a journal help to see what works for you? Morning of: What are good options for breakfast? Can you run fasted? What if you have never eaten before a run before? How long after eating should you start your run? How much should you drink before a run? What sort of electrolytes should you use? During: How many gus/gels should you take? What are other fueling options? Is it okay to just take a small amount? Should you practice water stops? Should you use what they will have on the course on race day? How often to take What if you get sick? After How soon after should you eat? What sort of food should you eat? What if you don’t have an appetite?

67. Peak Marathon Training Benchmarks Jul 29, 2020

Marathon PEAKING check in: where should we be 2-3 months out We are inching closer to those fall races and entering our peak training for many athletes. We want to do a check in on what you should be thinking about during this time of the season for fall marathoners. Should you have your fueling plan established? How should you practice water stops? Is it important to get a race on the schedule before race day? Should you be thinking what shoes/outfit to wear? Chaffing under control? What if you are just really lacking motivation right now? How do you determine what your long run should be? When will you start thinking about race day goals? Is it normal to not feel like you are getting faster with the heat? How should you avoid burnout during this time of year? What do you do if you miss a few days?

66. Cutback Weeks: Are You Missing a Critical Part of Training? Jul 22, 2020

Down Week: If you haven’t had one in awhile you should take one We are amidst peak training for fall races. We don’t want to be feeling completely exhausted from our training just yet because the taper can still be a few weeks away for many of us. It is really hard for athletes to take an extra day off or do a cut back week during training because they are worried it might negatively impact their training. We are taking a dive into the benefits of taking time off even during the marathon training cycle Do you think running every day is good? How do you know when it becomes too much How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough? What is a ‘cut back week’ & why is it important? Should you run long every weekend? Do you think most people do cut back weeks? Why not? What if you feel good? Do you still have to do a cutback week? Is it important to rest before you feel like you have to? How does human physiology work when it comes to recovery? What is the benefit of a rest day over running easy? Should you cross training or strength train on your rest days? When should you take your weekly rest days? What if you are scared to take a rest day or are on a run streak? How long will it take to lose your fitness?

65. Will Running a Marathon Make You Faster? Jul 15, 2020

Why it could be good to wait to do 26.2 The marathon is all about aerobic strength. Holding a moderate pace over a long distance. We aren’t worn down so much by the speed of our pace, but rather by the distance over which we are holding it. Aerobic strength takes time to build. It’s not something that happens overnight, or even over weeks. But it does happen. Every time we lace up we are adding a brick to our aerobic base. It is something that we can continue to build and improve on over the course of our running careers. There is no real expiration date on aerobic fitness. However, the same cannot be said about speed. It’s a fact of life that as we get older, we slow down. We tend to lose some of that gut-busting power we had when we were younger. For some this happens in their early 30’s and for others, like 5x Olympian and Masters world record holder Bernard Lagat, it may not happen until well into their running careers. But the fact remains the same, at some point it does happen. So shouldn’t it make sense that we train speed while we still can? Why do many elite runners wait to run the marathon until their mid-20s or 30s? When do most people peak in their running speed? Can you gain speed and aerobic endurance at the same time? What would be the negative of going right to the marathon? Is there a greater chance for injury? What happens when athletes jump into the marathon right away? When is the right time to make the switch to the marathon? What are the benefits to having variety in training: switching from 5k training to marathon & vice versa? When athletes stagnate in the marathon, can it be beneficial to switch into speed for awhile? Confidence boosting? Is it less time consuming or maybe easier to train for a marathon when you are fast already? The compound effect of mileage over time of a cross country athlete vs someone who just started running? Everyone has different goals

64. Peak Heat: Why The Heat Will Make You Faster This Fall Jul 07, 2020

Peak Heat: Why it will make you faster this fall You made it to August! This is the hottest time of the year, but the good news is the temps will begin to drop soon! All these hard weeks of sweating it out and working hard in the hot temps will actually work to your advantage on race day when the temps drop. They say summer training brings fall PRs, and they are right! Don’t lose hope yet! What happens physiologically in your body when you train in the heat? Does your body have to work harder when it is hot? When the temps drop, your body won’t be working as hard? How cold does it have to be to start feeling these effects? What if it is hot on your race day? Should you still hydrate and fuel the same even on colder days? Is there any ways to replicate this type of effect in the summer They say humidity is poor man's altitude training: do you agree? How hot does it have to be to see these effects? Does this mean we should run at the hottest times of day to get the best effect?

63. Maintaining Motivation Despite Fall Race Cancellations Jul 01, 2020

What to do instead of your fall race: how to stay motivated with no races this fall Many athletes have had their spring and fall marathons or goal races cancelled! It can be a hard year for endurance athletes as events have shifted from fun community events to now solo virtual races. Running 26.2 miles outside your house by yourself just isn’t the same as running the Boston Marathon. We have seen a lot of athletes decide to take this year off from running or give up on training altogether because of the race cancellations. We know it can be a hard time, but we are chatting about ways you can actually make this year and next be your fastest years yet. You can reach your highest potential without racing. What is really the number one thing that makes a great runner? CONSISTENCY Do races sometimes handicap people from reaching their full potential? RACE BURN OUT FOMO What should someone’s training look like who wants to get faster for the long term but no fall races? How should you stay motivated to train with no races on the schedule? What is the point of training? How can you discover your intrinsic motivation and use that to reach your potential? When will races be back to normal & how can you prep for that?

62. Summer Racing: 4th of July Race Tips Jun 24, 2020

The 4th of July is coming up! This is a very popular time to run a 5k or 10k race in the USA. However, this is also typically a very hot time of year for a race. This year there may not be any official races, but we are putting on another virtual race for this traditional race day! We will be discussing the details of how to run your best race on the 4th! How should you approach a race in the middle of the summer? Do some people struggle more in the heat? Do you struggle? What is the difference between running a race & racing a race? Do you think that the 4th of July races are worth going all in and racing? Do you see a lot of PRs set over the 4th of july? What is the mindset athletes should have going into these races? How should you adjust your goals for the temps? What is a good pacing plan to have? Other things to consider like long runs later this weekend & travel plans? Don’t want to overdo it Bottom line: have fun! Enjoy it out there. It is all about the holiday

61. 20 mile long runs: are they necessary? Jun 17, 2020

Why you may not need to run 20 miles? The most common questions that we hear when athletes start a marathon training cycle: “How many 20 mile runs will I do before the race?” There is nothing magical about a 20 mile run. Lets dig deeper…..The most important thing to consider when training for anything would be individual differences. Every single person is different. Everyone has different natural ability, training experience and goals. You should train specific to your background! Not for someone else. There is such a thing as diminishing returns. That is the point where the training is no longer productive and is actually counter-productive. Are long runs important to marathon training? Improved VO2 max Adaptation to utilize fat Increased muscle strength Increased energy stores What is the 10% rule? A widely accepted rule for mileage is to never increase by more than 10%. You never want to start a program that jumps your mileage drastically. Your risk for injuries like stress fractures jumps up with the volume increases. Your health and safety in a program is your number 1 priority. Slow and steady progressive overload wins. If you are not currently running more than 25-35 miles per week at the start of marathon training, we will have usually increase both mileage AND long runs immediately. The more variables to work on, the more stress we will be putting on your body. The more stress, the more careful we need to be with training!Increasing mileage is all about stress management. Give feedback to your coach and be honest with yourself. There is not a magic mileage number that will get you to XX marathon time.We have coached athletes to 3:30 marathons who peaked at 38 miles per week and athlete who peaked at 65 miles per week. There is no right or wrong way. The right way is the way your body responds best to! Potential Signs of ‘too much mileage’?

60. Stopping On Long Runs Jun 10, 2020

Stopping your watch on long runs Stopping your watch on the long runs! We have all been there on a group run. A great water stop is set up, we pause our watch and gulp down all the water and start chatting away only to realize it’s been 3 min and we have to go back out and continue running! There may be other times we stop our watch as well. Maybe we just feel we need a quick second to recoup or catch our breath. We want to chat about this topic and go into details on how this may impact your training. We have chatted on this topic before, and we are by no means pointing fingers or saying you can’t stop during your run, but we want to educate people on what happens physiologically when you do stop For people who have aggressive time goals and want to reach their potential in the spot, the prolonged stopping of the watch my be giving you a false reading of your current fitness What is the purpose of the long run? What happens to your HR when you stop running? How can you practice running through water stops? Is it okay to have a few long runs where you stop a lot and just don't care? Should you let your watch run instead of pausing it when you stop? Can you still be in shape to run a marathon even if you take breaks? What if it is super hot? Is it okay to split up your long run into two runs?

59. Racing Your Best 5k Or Virtual 5k Jun 03, 2020

Racing your best 5k There are many 5k races this time of year!!This can be a great opportunity for a time trial to see what type of fitness you are in. We want to make sure we train at the correct paces, so assessing your current fitness level is very important! We also want to chat about pacing and goal setting for shorter distance races so that you are able to get the most out of your fitness on race day. What is a time trial? Why is racing important? What is the best way to approach racing a 5k? How does the 5k differ from a marathon when pacing? How do you know what pace to go out in? Do you find most people run the first 800-1 mile way too fast? Should you put a speed limit on the first mile? Where should you place yourself on the starting line pack? Should you weave in and out of people? What should you feel like at 800 meters, 1 mile, 1.5 mi, 2 mile, 2.5 mi How will the weather impact your race?

58. Qualifying & Registering For The Boston Marathon: How It Works May 27, 2020

Qualifying & Registering For Boston Facts Qualifying for the Boston Marathon is an amazing accomplishment. This is the time of year when many runners become interested in nailing down their plan to get to Boston. All the hype surrounding the Boston Marathon is a great time to chat about the facts of getting to Boston and how the standards have changed over the years What are the Boston qualification standards for Boston 2021? How can someone find their BQ time online? How does one qualify for Boston 2021? What is the ‘window for qualifying’? How does age play a role? What does ‘aging up’ mean? Let’s say you turn 35 in March 2021, but you ran a BQ time in October 2019 at the age of 33, what is your actual qualifying standard time? Have the standards always been the same? Just because you qualify, does that automatically grant you a spot at Boston? 2015→ 1:02 under qualifying time 2016→ 2:28 2017→ 2:09 2018 → 3:23 2019 → 4:52 & changed the standards 2020 → 1:39 You must register and ‘ask’ Boston to accept your time, but you can only do that during the registration window once per year in September Rolling registration (20 min, 10 min, 5 min, less than 5 min) Can take weeks to hear back from the final groups Runners are often blindsided by it What are some ways that you can ensure you get your spot at Boston? Is anyone ever really safe? What do you think they will do in the future? Do you think the use of 4% shoes & downhill courses is making it so that more people can qualify?

57. All About Virtual Races: What is the point? May 20, 2020

58. How & Why Virtual Races are the answer This has been a CRAZY time of year with races being cancelled. We were scheduled to do a podcast today on the Grandma’s Marathon course preview but it along with thousands of other races this spring and summer have been cancelled! We are faced with the decision to either not race at all or participate in ‘virtual races’. Prior to COVID-19 social distancing I do not think many runners participated in virtual races, but now they are all the rage :) What is a virtual race & when was the first time you heard of them? Time trials Are virtual races hard or easier? Why? Is there a benefit to doing virtual races or should we just continue to train and race when things open up again? Fear of not running to your potential… rusty.. etc Do courses make a difference? Downhill? Perfect weather? etc? Is it okay to pause your watch? Do PRs count as real PRs? Do you expect to see a lot of runners PR in virtual races? How long do you think until regular running comes back? What are ways you can stay excited about virtual races when there isn't a race day atmosphere? What is even the point? Should you do them even if you are not excited about them? How many virtual races is too many?

56. Fueling: How to start your fueling practice for race day May 13, 2020

Practicing marathon fueling now! We all know fueling is an important part of running. Many people find this topic confusing, and we are going to shed some light for beginners. Everyone's body is different. I know I struggled with this a lot. It can almost feel like you are fighting your body at times. I promise you practice makes perfect for this! Your body is trainable! You can really transform how your body processes fuel and water and how you run. What have you been doing during training for nutrition & water before & during? Our body stores about 2 hours of glycogen that is easy to convert and use in endurance events. Each athlete responds differently in a glycogen depleted state. Some people can still run just fine. Others see a dramatic shift in their performance. It all depends on how you train. The biggest issue is with waiting until mile 11 to fuel is that your body may not be able to absorb the nutrition at that point. Our body is really smart. Towards the middle of the race, our body realizes what we are doing. The blood circulation priorities become your legs/ muscles working hard on running. As a result, sometimes our body/brain temporarily signals to 'slow down' or shut down temporary digestion processes. This is sometimes why running AND fueling is such a tricky spot for athletes! We will definitely want to get you comfortable to drink liquids while running at the least. Especially running a marathon in June! Dehydration can be a huge issue if we don't train the body how to take in liquids during training. Step 1- Start drinking 4-8oz of water 10-20 min before EVERY run you do (all easy runs, workouts, etc). I want to get your body used to having liquids Step 2- During a longer workout or run, stop in the middle for a 30 second water break drinking 2-4oz Step 3- Start to eat 60 min before your run something light that sits well with your stomach (half a banana) Build on these 3 points. The other fueling with gels is not a 'huge deal' but it is still important. One step at a time :) I know many athletes who have ran well off just liquid fueling.

55. What Training For Fall Races Should Look Like 5 Months Out May 07, 2020

What your training should look like 5-6 months out from a marathon or half marathon & how to begin We are now less than 5 months out from fall marathons like Twin Cities and Chicago. We want to encourage runners to begin their training soon if they have not already done so. The key to success in any long distance running event is the aerobic base and time/consistency with your training. A good training program will not burn you out or ‘peak you too soon’. We will use the progressive overload principle to get you feeling your fittest self on race day Do you find a lot of athletes burn out during a training cycle? How can you avoid the burn out? What is the progressive overload approach and how does it help athletes? Can the first few months of training feel ‘boring’? If they don’t feel easy are you in trouble? What should your long run be about 5 months out? What is the most important training factors right now? Do you recommend starting with a time trial? Should you train for the paces you want to run in the fall or the fitness you are at currently? What if your easy runs get slower? What if it becomes harder to hit workout paces in the heat? How will you ever know what type of shape you are in with all these changes?

54. Immune Suppression & Overtraining Apr 29, 2020

61. Immune Suppression & Training We are in the middle of a world-wide health pandemic. We all know that exercise has positive health effects. Exercise can boost the immune system, but have you ever heard of immune suppression? Have you ever gotten sick from overtraining? We wanted to do a deep dive about how to avoid over training but still work to gain fitness and work towards your goals. Overtraining has A LOT of negative side effects and immune suppression is one of them. -What is overtraining and have you ever worked with someone who had fallen into the trap? - How can you tell if someone is overtraining? Depressive Mood, Loss of motivation, Hard workouts, not feeling recovered - drastic Mileage increase, 90+ min long runs weekly, lack of rest days, running too fast What are other signs you may be overtraining? How should someone approach their training to ensure they do not over train? Consistency with where you are at, add in a “few” workouts Monitor resting HR Use the heat acclimation adjustment (Adjust running pace in heat) Is it better to toe the line and see how much fitness you can gain & risk getting sick or stay healthy and be slightly under your potential? Is there any type of workouts you would avoid doing if you are worried about immune suppression Hard speed workouts over 60-90 min in duration Long runs over 2 hours Long runs over 90 min with a lot of marathon pace or faster work Racing with lack of recovery between Doing anything with lack of recovery Exposing immune system to potential viruses within 3-5 days of doing these tough workouts What will be your longest long run? What mileage will you build? Is the training plan set in stone? What if races end up being cancelled?

53. How The Heat Will Impact Training This Summer Apr 22, 2020

How the Heat Will Start to impact your training It feels so great to be running outside again. So many runners are enjoying the nice warm weather, but soon it will become hot. Many athletes will experience a slow down in the upcoming months. We will be chatting today about the impacts of the heat on your training and what you can do to make the most out of your training this summer Sun Impact: Most people don’t think of this one first. The impact on the sun is a huge energy drainer for most people What are some ways you can avoid the sun? Should you avoid out and back routes? How to find shade? Is it important? What is the best time to run & what time of day should you avoid? Temp impact: Running in the heat is harder on your body. Your body has to work harder in the heat and humidity to run the same paces it would in cooler weather The humidity/dew point is a huge factor What temp do you start to see a slow down? Should you modify paces? Should you keep a journal? Should you go time based vs mileage based? Hydration: Hydration is now more important than ever before. You may be able to get away with not hydrating in cooler temps but not now! How often should you be drinking water? What are your tips for carrying fuel Should you do electrolytes? Should you take salt pills? At the end of the day, the heat impacts everyone differently. You need to slow down and do what works for you in the summer. Don’t compare because the heat barely effects some runners.

52. Building Your Mileage: How & When Apr 09, 2020

Weekly mileage can be a fun way to track training volume. This is often one of the first questions you are asked when starting a new training program or chatting with runners. How many miles per week do you typically run? As a running coach, we work with people who run 3 miles per week all the way up to 80 miles per week. Many elite runners run 100+ miles per week. Most competitive recreational runners who place in races on the weekend or qualify for boston run anywhere from 25-60 miles per week. This is a wide range of mileage. Today we will be chatting about how to build your mileage & how to know if you even should build your mileage! How does an athlete decide it is the right time to increase mileage? Looking for those under trained ‘diamonds in the rough’ What happens when they peak in HS/MS == is that a thing? How do you approach those who have been overtrained New to the sport Not feeling challenged/feeling too easy Same mileage for a while and staying around the same fitness Responded well to increases in the past No history of injury/bone issues Fitness history indicates Do athletes ever reach a point where they can no longer increase mileage? As an athlete ages or has life stress, should they ever consider reducing volume in mileage? Run less run faster approach? Why does this sometimes work? The running less vs the high mileage approach are total opposites but they are both accepted: why? Consistency is the most important part of training Is it a risk to increase your mileage? Why is more not always better? Why is more sometimes better? At the end of the day: it depends on the athlete!

51. When to start training for fall races & tips for avoiding burn out Apr 02, 2020

When to start training for Fall Marathons/Races Spring is here! We are approaching the summer months, and runners are getting excited for their fall races. Actually we are going to have a TON more fall marathons this year because races are postponed!! Did you know we are less than 6 months away from the Chicago Marathon?! 6 months may seem like a long time, but it will be here before you know it. It is important to start training and building your base now so that you can spend the bulk of your marathon training cycle crushing workouts and getting in the best shape possible. What are some of the downfalls you see happen when athletes wait until June to start training for a marathon? What sort of mileage or weekly plan should someone have now about 5.5 months away from Chicago? Is there such a thing as ‘peaking too soon’ many athletes will put off training until How should you feel in June/July because they don’t want to peak too soon? Is this generally because they overtrained in the past? What are some ways people can prevent overtraining because I know this is very common? What should the long run look like right now and how do we safely build it? What are signs you may be doing too much? Should athletes be looking for a time trial race or other races later in the year within their marathon build cycle? How do you select the right training plan for you? Suggestions for someone who is looking for a fall marathon or half: what are things to look for?

50. Transition Back To Outdoor Running From The Treadmill Mar 26, 2020

Transitioning Back to Outdoor Running Spring is here! It is that amazing time of year where the days are getting longer, the sun is starting to shine, the snow is starting to melt, and the temperatures are rising just enough where we start to venture off our treadmills onto the roads again. Some athletes in the upper north will spend 2-4 months running 80% of their runs on the treadmill! We chatted earlier in the winter about the pros/cons of running on the treadmill. The biggest factor at play is that treadmill running is different than outside running. Making the transition to outdoor running again can be a tricky time for athletes, and we want to make sure we do it gradually to avoid injury. How is the stride/gait on the treadmill different from on the road? Hamstring use ‘keeping up with the belt’ vs pushing off the road Lateral movement/no turns on the treadmill Harder surface outside/ treadmill is cushioned Wind/Hills/Sun How should someone start the transition back into running more outside? What is the best way to gradually transition off the treadmill? What should someone do to ensure they don’t get injured outside? If something feels off or harder - what should you do? How long does it usually take to fully transition back to 100% outside running? Will it feel harder outside running for some people? Will the find/elements be a factor for awhile? Any advice for people who will be racing shortly after making this transition?

49. Uncertain Times: How To Stay Motivated When Things Change Mar 19, 2020

Spring is here! But this year is weird! Almost all races have been cancelled. Your training plans may have been derailed. Many parents have had to switch their schedules with schools being out of school. Our lives have had to change a lot in these past few weeks, and sometimes that means our training changes too. Today we are chatting about ways to stay fit and continue to stay motivated to exercise during this time of change

48. Race Cancelled COVID-19: What To Do Now! Mar 13, 2020

Special Podcast: "What to do when races get cancelled due to COVID-19" Typically March is an exciting time of year, it usually marks the start of spring marathon season and the racing season for most. This year everything is different due to the CoronaVirus pandemic. Races everywhere have been postponed or cancelled. Even the Boston Marathon, America’s oldest marathon has announced they are moving it’s race to September 14th. We’ve never seen anything like this in terms of so many races being cancelled. We hope this is a once in a lifetime dilemma. Today we’d like to discuss how to handle the disappointment of your race being cancelled as well as provide some tips for what to do next in terms of your own training and future races.

47. Easy Running: How it Makes You Faster Mar 12, 2020

Easy running is difficult for many runners to grasp the concept. Running 2-3 min per mile slower than your 5k race pace can feel very ‘slow’ for runners. It is hard to trust that slowing down is the best way to get faster. There is always an equation of stress + rest = growth. Easy running targets the aerobic system which is the system we want to improve on because it is what is used during 99.9% of the marathon race. We want to make sure we stress the right systems to improve. What if your HR is not high? What if HR is lower on easy days? Tapering or in recovery can I go faster? How many miles per week do elite runners typically run What pace are the bulk of their miles ran at in comparison to their marathon pace? Why is it important to not run too fast on your easy days? What if your marathon pace feels easy? How come it feels like anything from Threshold to recovery pace is ‘easy’? Do you think people often think anything that isn’t using the anaerobic zone is easy? How can you calculate your easy zone? Is there such a thing as going too slow on your easy days? How can you ensure you are going slow enough? How often do you see this as something that holds athletes back from reaching their potential?

46. How To Gain Endurance Mar 05, 2020

Running is an aerobic sport. Any athlete who has a previous background in aerobic sports like distance swimming, biking, or soccer will have an aerobic base already established more than someone who was inactive. Speed and endurance are two pieces to the distance running puzzle. Some athletes can crush out a super fast mile time but then struggle with longer distance events like the half marathon or full marathon. Today we will be chatting about training specifically to gain endurance and carry your speed across a longer distance Are people who have been running or playing sports for longer at an advantage when it comes to training for longer distance running? How long does it typically take to build up to the half marathon distance? How long does it typically take to build up to the full marathon distance? Do you think it may take longer if someone tries to go ‘race pace’ on their long runs? What if it feels weird to slow down? What are your tips for slowing down on your easy/long runs and not losing your mind? What are the best workouts for someone who is trying to build endurance? What would the ideal athlete week of training look like for someone who is building into a half marathon training cycle How do you know you are training at the right paces? How do you learn how to trust the process? How long does it take to full develop your aerobic abilities? Is mileage building important?

45. Managing Training Stress Variables: Long Runs, Mileage, & Workouts Feb 27, 2020

45. Stress variables in training & how to balance them When developing a plan it is important to keep in mind the variables of stress at play. There is an art to building a training plan for each athlete. It is like a puzzle you must solve. You cannot have too much stress, but you want to stress the right variables at the right time to lead to a specific outcome. The variables at play are long runs, mileage, workouts, racing, and so many more. In addition to the training stress variables each athlete also has different life stressors that will impact their training cycle like work, school, kids, health issues. Today we are doing a deep dive into the stress variables and advice for getting the most out of your training How do you assess an athlete’s stress variables when they first start training? How much stress can you add on a new athlete at once? Should you increase more than one variable at a time? Does your background in the sport play a difference? New vs experienced runner? How often do you increase the stress variables? What is the most important one? Are there sometimes you break rules like the 10% mileage increase? Why? If someone misses a workout, does it impact the rest of the training stress for the week? How do you manage missing days? How do you balance the stress variables in training with the life stress athletes may have? Long runs, mileage, workouts: what are the more important ones when you first develop an athletes plan for a marathon?

44. Progressive Overload: The Best Way To Improve Feb 20, 2020

We are often asked what workouts are best or what is the best weekly mileage to run. The answer is simple: use the progressive overload principle! What is that? The idea that you are starting where you are at with mileage and workouts then slowly building micro stress over a period of time to lead your body to have specific adaptations. Each training plan should be different because each athlete has a unique starting point. You need to assess your background and goals before you jump into training training plan Have you ever jumped into a training plan because you liked the way it looked because it looked super hard? What happened? Have you ever been given a training plan that looked pretty basic/boring but been amazing at how much improvement you had? Why does the progressive overload principle work on our bodies? Why is it a bad idea to jump all in on a super challenging training plan? Will you see results from massive overload? What will happen overtime from progressive approach vs a massive overload? When people refer to training smarter not harder is this apart of this approach? Www.run4prs.co

43. Cutback Weeks: Why You Need Them & What They Are Feb 13, 2020

We often focus on the workouts & the stress of training. Athletes often want to do more and work harder, but did you know it’s a two sided equation? Stress + Rest = Growth! We need to have the rest portion in order to become better over the long run. When we have a training plan that focuses too much on the stress and not enough on the rest, we often see injury, burnout, and stagnation. This may not come right away, so it is often confusing for runners. Today we will be chatting about how to add more rest to your training How often do you take rest days now vs when at your peak fitness? Do you think running every day is good? How do you know when it becomes too much How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough? What is a ‘cut back week’ & why is it important? Do you think most people do cut back weeks? Why not? What if you feel good? Do you still have to do a cut back week? Is it important to rest before you feel like you have to? How does human physiology work when it comes to recovery? What is the benefit of a rest day over running easy? Should you cross training or strength train on your rest days? When should you take your weekly rest days? What if you are scared to take a rest day or are on a run streak? How long will it take to lose your fitness?

42. Training Differences From 5k to Marathon Feb 06, 2020

How is training for the 5k and a marathon any different besides running more miles? Did you know that elite 5k runners still train 70+ miles per week? That is still a whole lot of running! A lot of the training for the 5k and the marathon are very similar, but there are some differences we should address to make sure you are training correctly for your goals. We will also chat about why it is possible to also PR in the 5k while training for the marathon Targeting your training to each energy system will allow you to attend to specific aspects of metabolism that can improve your running performance. What percent of the aerobic system is used during a marathon? 100% What percent of the aerobic system is used during a 5k/10k 95-100% What are the key focuses for a marathon training plan? If you are training for a marathon, long, continuous runs are more important for their effects on glycogen storage and capillary and mitochondrial volumes. Intervals take on greater importance if you are training for a 5K and shorter distances, which are run at a pace closer to your VO2 max. www.run4prs.co

41. How To Stay Motivated: 20+ Years Of Running Feb 01, 2020

Motivation can be pretty low this time of year if you live in the North. Motivation is a myth! Most athletes do not feel motivated to run regularly. We discuss how to train your brain to run and find ways to be consistent with the sport of running that don’t include waiting to “feel” like running. Want to try a 7 day trial for free? Www.run4prs.co

40. Legal Doping? Tips To Get Your Fastest Times- NONE of these are training related! Jan 27, 2020

We talk a lot about training & workouts to get faster but what are the other things you can do to get the fastest times out of your body? We take a deep dive into the 4% shoes and downhill courses. Www.run4prs.co

39. Boston Marathon Training Kick Off: How To Train For Your Best Boston Marathon Jan 22, 2020

The Boston marathon is 3 months away! Runners work so hard to get to this point in their running careers. We are sharing tips for crushing the hills and running your very best time at Boston. In addition to the Newton Hills (Heartbreak Hill) you will face challenges like a later start race time AND unknown weather conditions that can cause additional challenges. We share tips you can implement in your training now to be ready to enjoy the Boston Course in April

38. Injury Prevention For Runners Jan 16, 2020

INJURY PREVENTION TIPS 🔥 • Injuries are a runner’s worst nightmare! We are chatting today about ways to avoid injuries from happening & what you should do if you do become injured. • Seeing your doctor & taking time off right away is key for any injury. It’s important to not run through pain. Athletes can benefit from smart training & correcting imbalances that often cause injuries. Www.run4prs.co

37. Self Belief: Confidence & Mental Training Jan 06, 2020

We have all had bad races or bad workouts. How can we rebound from them with confidence? We must change our perspective when you are feeling negative or stuck. Self belief is very powerful. Training your mind is key to becoming the best athlete you can be. We chat about building confidence & avoiding negativity.

36. Best Workouts To Get Faster: Tempo Runs Jan 02, 2020

Today we go into detail on tempo runs. Learn why these are the cornerstone workout for all distance runners. We take a deep dive into the differences between: marathon pace, steady state, threshold, & anaerobic work. We discuss how to calculate paces and implement these types of workouts into your training. Become the beat distance runner you can be by focusing on the RIGHT workouts. Train smarter not harder!

35. How Fast Can You Become? What are your limits? Law of Diminishing Returns Explained Dec 16, 2019

Coach Skelly and Victoria chat about the law of diminishing returns. Does it become harder to get faster as you get faster? Can anyone qualify for the Boston Marathon? How can you discover your physical limits? Is there a problem with the instant gratification culture?

34. Cold & Flu Season as a Runner Dec 12, 2019

It’s that time of year again! Lots of colds and flus going around! The worst part about getting sick as a runner is having to take time off ;) we do a deep dive into tips to avoid getting sick & how to navigate training if you do get sick. Www.run4prs.co

33. Treadmill vs Outside Running Dec 09, 2019

Today we are chatting about how treadmill running differs from outdoor running. We chat about learning how to pace yourself properly & how the treadmill can be a great tool in that process. We discuss the connivence and lifestyles factors that may leave the treadmill as your only option! We also went into a deep dive into physical impacts of running on the treadmill. How does the treadmill change your running stride. How sometimes athletes who run on the treadmill all winter can struggle to when transitioning back into road running. Different lifting moves that can help your maintain strength during the winter months on the treadmill. We also chat about mental toughness of running outside and inside

32. Cross Training : Do You Need To Do It? Dec 03, 2019

Today we are chatting with Coach Jason about cross training. How is cross training different from strength training? How often should you incorporate each? We also do a deep dive into fitness classes like orange theory & cross fit. We analyze what works for different athletes and chat about ways to incorporate this into your training to reach your goals.

31. Tactical Racing Tips 5k-10k: Being Present & Competitive Nov 19, 2019

We take a deep dive into 5k-10k mid distance racing with college cross country coach Jason Phillippi. How to be competitive in a racing environment to get the most out of yourself on race day. It is not always about time on the clock. Learn how you can use your competition to get the most out of yourself on race day

30. Winter Running: Snow, Ice or Treadmill? Nov 15, 2019

Winter running is here! The negative temperatures and icy roads can leave runners without a safe place to run. We talk about dressing for various temperatures for easy runs and races. Learn the importance of foot ware & when to take your run inside. Running outside in the winter doesn’t make you more hardcore BUT we take a deep dive on the differences between running on the treadmill vs outside. Have you ever had your garmin and treadmill not match pacing? We cover that too! Great episode you don’t want to miss! Www.run4prs.co

29. Natural Speed, Durability & Mental Toughness: Assessing Your Strengths & Weaknesses Nov 12, 2019

Coach Jason & Victoria do a deep dive into assessing your strengths and weaknesses as a runner with the 3 main categories: natural speed, durability, & mental toughness. We talk about ways to make your weaknesses your strengths and breakthrough to a new level. We also chat about how you should train specifically based on your weaknesses and strengths to challenge yourself to be the best athlete you can be. Do you struggle with reoccurring injuries? Can you run constantly without injury? Are you better at short races? Can you run long all day but hate the 5k? Do you run in adverse conditions or opt on the treadmill? We cover it ALL! Www.run4prs.co

28. Goal Setting & Reaching Your Potential Nov 05, 2019

Coach Ben & Victoria discus the best way to set goal races for 2020. Offseason is in full swing for many athletes. We are approaching 2020! Many athletes are in the process of setting goals and planning out their races for the year. We chat about ways to optimize your racing calendar to reach your potential in the sport. We discuss how your ideal racing schedule should look. We also discuss how to train for your strengths/weaknesses! Www.run4prs.co

27. Optimizing Your Offseason To Become Faster Oct 30, 2019

Coach Skelly and Coach Victoria chat about the importance of an off-season. Learn how even college athletes take off seasons & how they need to be implemented for all athletes.What should you be doing in the off-season? What is the off season & why is it important? 1-What are areas you can improve on in the upcoming year? 2- What were things that got you down during your last training cycle? 3- How can we work during the off season to make things your strong points? 🌟GET BACK TO BASICS🌟 🔹keeping easy days easy 🔹strength training 🔹proper nutrition 🔹PT (physical therapy) if needed for areas of weaknesses that flared up 🔹Yoga/stretching/mobility 🔹sleep routine Setting yourself up for success by focusing on the little things can go a long way. For more information visit www.run4prs.co

26. Why you NEED to take time off after a marathon Oct 24, 2019

Coach Skelly and Victoria chat about marathon recovery. Why is it so hard to take time off? Will you lose fitness? How to mentally handle the shift in training

25. Recovery is Essential For Long Term Success Oct 17, 2019

We are coming off of peak racing season. It’s time to recover and make sure our bodies are able to heal after a big training cycle. We talk about how much recovery you need and how to approach your off season to set you up for success in 2020! Www.run4prs.co

24. Preparing for Your Best Race On The Road: Traveling to Races & World Majors Oct 03, 2019

Are you traveling to a half or full marathon this year? We go in details on flying & driving to your races. Marathon traveling can be Stressful! Tune in for some of our tips for navigating marathon majors and traveling.

23. Twin Cities Marathon- Pacing, Expo, spectating Sep 30, 2019

We are chatting all things MARATHON weekend! Specifically for the twin cities marathon weekend but we have lots of general tips for marathons in general. We chat tips for packing your race bag, expo tips, tips for the course, tips for spectators. Www.run4prs.co

22. Tapering & Peaking: How to run your BEST race this fall Sep 24, 2019

We chat about the traditional 3 week marathon taper as well as tapering for shorter distance events. Should you cut out alcohol? Should you carboload? How important is the taper? Will you feel better on race day? What to do if your race day weather is brutal? Find out on this podcast! Www.run4prs.co

21. Pacing and Determining Goals for Marathon & Half Marathon Sep 19, 2019

We are chatting on the podcast today about pacing plans and determining race day goals. What are the factors that lead to assessing what type of fitness you are in. How does mental toughness, workouts, and training come into play? Discover how to analyze your training to find the perfect pacing plan for your race. www.run4prs.co

20. Sacrifices To Reaching Your Potential Aug 29, 2019

You have not peaked! Coach Meghan Roth (2:44 marathoner) chats about the sacrifices and lifestyle changes that help athletes reach the next level. Ever wondered how nutrition & sleep impact your training? Find out all the little things you can do to take your training to the next level!

19. 11 Years Chasing Olympic Trails Qualifying Time 2:44- Never Give Up! Aug 26, 2019

NEVER GIVE UP ON YOUR DREAMS ⭐️ 1 year ago Meghan injured & unable to run for several months. She had been chasing the USA Olympic Trails Qualification time (under 2:45) for over 10 years. She had failed several times, but she never gave up. ✅TEN YEARS: good things take time! During those years she faced Injuries, career changes, working multiple jobs at once, a tragic CAR CRASH but Meghan KEPT showing up!🙏🏼👏🏻 She kept trying. She never gave up on herself. She started building back running 2-3 miles 3x a week back in September 2018 & ran Boston 2019 2:44 OTQ! She REACHED her goal. You don’t fail: you LEARN & GROW

18. Is social media hurting your training? The TRUTH long runs, mileage & workouts Aug 21, 2019

Is social media hurting your training? The TRUTH long runs, mileage & workouts. Signs of overtraining and easy traps we can fall into that will stall progress in the sport. What do your workouts mean? What type of workouts should you do to reach your potential? Why MORE is NOT always better! How many 20 mile long runs should you run? Why you should NOT run your long runs at marathon pace.

17. Marathon Training Mistakes: Quick Tweaks to Breakthrough Aug 20, 2019

Marathon Training Mistakes. We want YOU to make it to the start line in the best shape possible for race day. What pace should you run your long runs at? How do you know your marathon pace? What are the best workouts for marathon training? Why is rest important for success?

16. Transition to Early Morning Running Jul 16, 2019

Beat the heat! Transitioning to morning running can be a challenge but with your step by step tips, you can learn to love morning running. Www.run4prs.co

15. First Marathon- Training Tips Jul 08, 2019

Are you marathon training? Have you been thinking about running 26.2 miles? Coach Victoria takes a deep dive on everything you need to know for marathon training! Www.run4prs.co

14. Racing on July 4th: Tips! Jul 01, 2019

How should you prepare for a 5k-10k race in the summer? How do you pace yourself for a short distance race? How do you adjust for heat and humidity? How do I deal with race anxiety? Www.run4prs

13. The Injured Runner: How to Comeback Stronger Jun 26, 2019

Are some athletes more prone to injuries? We do a deep dive into the different components that make a successful athlete. We also share tips for avoiding injuries, building back after injuries, and treatment of injuries. Injuries can be so frustrating, but you CAN comeback stronger. Www.run4prs.ck

12. Online vs Group Training - Which is Better? Jun 20, 2019

Online run coaching is relatively new, but it allows coaches to provide an individualized training plan. How does online coach compare to group training? Which option is best? We take a deep dive & touch on other topics such as pace groups, racing workouts, burnout, marathon training specific workouts, etc! Www.run4prs.co

11. Race Day Performance & Anxiety Jun 18, 2019

We chat with Run Coach & 4x sub 3 hour marathoner Jason Phillippi on all things Race Day! How often should you race? Should you always try to PR? How to establish goals and stay motivated for a lifetime! Www.run4prs.co

10. Nutrition & Fueling for Long Distance Running - Amy Goblirsch R.D. Jun 15, 2019

What should I eat before my long run? What should I use for fuel during my long run? Do I need to eat breakfast the morning of a race? Can you lose weight while training for a marathon? Find the answers to all your nutrition questions in this episode. Amy Goblirsch is the registered dietitian at Run4PRs Coaching. She shares her nutrition & fueling tips after her years of experience working with endurance athletes. Www.run4prs.co

9. Boston Qualifying: What it Takes Mar 13, 2019

Coach Ben & Victoria do a deep dive into the big BQ goal. We chat about typical training we see leading up to a first time BQ. We address topics of racing anxiety, social media pressure, and improving your running.

www.run4prs.co

8. Boston Qualifier to IRONMAN Feb 06, 2019

Mary Thomas ran her first Boston Qualifying time in October 2016 at the Twin Cities Marathon Working with Run4PRs coaching. Instead of ramping back up for another marathon, Mary dedicated the entire year of 2017 to Ironman training! She had ZERO bike or swim experience. She was pulled off the swim portion of her first triathlon in June 2017. 4 months later she finished an IRONMAN. Hear about her journey from runner to Ironman. Mary has a degree in Kinesiology and is a coach herself. Want to get connected with her? Www.run4prs.co mary@run4prs.co

7. 2:15 marathoner Ben Sathre: Overcoming Rejections & Failures to Qualify for Olympic Trials Jan 30, 2019

Ben Sathre was rejected from the University of Minnesota cross country program told he was “not fast enough”. He later proved to be one of the fastest runners in the state of Minnesota. He is not a sponsored runner. He runs for fun but smashed a 2:15 at the Houston Marathon Qualifying for the Olympic Trials. He shares his struggle over the years with injures. He also chats how he juggles training with working full time.

6. Strength Training for Runners - Removing the Confusion Jan 23, 2019

How to incorporate strength training into your marathon or half marathon training? We ask our personal trainer with 20+ years of experience to provide expertise in this area. We ask dozens of questions and he provides great education and insight on the topic. You can fill out the form at Www.run4prs.co or email info@run4prs.co for any questions or inquiries

5. From Smoker to Boston Qualifier - Coach Scott Sekelsky Jan 18, 2019

Scott Sekelsky is a personal trainer & run coach with 20+ years of experience. He shares his experience going from inactive smoker to Boston Qualifier. Along the way, he found a passion for coaching and strength training. He shares stories from coaching at the college level and chatting about what makes Boston Qualifying training unique. www.run4prs.co Info@run4prs.co

4. Marathon Success Requires Passion - 2:47 Marathoner Meghan Roth Jan 09, 2019

Meghan Roth is a 2:47 marathoner with hopes of qualifying for the 2020 Olympic Trials. She shares her lessons learned over the years of marathoning. Her philosophy is passion and hard work can always beat talent! Her positive attitude helped her over overcome a debilitating car accident and injury to comeback stronger. Meghan also shares nutrition tips and her race day fueling strategy. If you want to get in touch with Meghan you can email her directly at Meghan@run4prs.co if you are interested in learning more about coaching, you can fill out the form here www.run4prs.co

3. Trusting the Process - 2:40 Marathoner Coach Ben Jacobs Jan 03, 2019

Coach Ben Jacobs took second place at The Bismarck Marathon with a 2:41 marathon in September 2018. He shares his personal experiences as an athlete and his expertise in coaching covering the topics: overcoming injuries, racing for run vs racing for a PR, advice for people who want to get faster, bouncing back after a DNF marathon, tips for staying mentally tough & many more! You can contact Ben Jacobs directly at ben@run4prs.co . If you have feedback, suggestions, or want to work with a coach, you can email info@run4prs.co or fill out the form at our website www.run4prs.co

2. “Shouldn’t I be faster by now” Aug 22, 2018

How work ethic shapes us in this sport

1. Mindshift to BQ Aug 21, 2018

How I needed to shift my mind and surround myself with positive thoughts to breakthrough to a BQ

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