Run4PRs

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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