Run4PRs

Latest Episodes:

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

Show notes

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

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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

Show notes

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

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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

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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

Show notes

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

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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

Show notes

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

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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

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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

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