Run4PRs

Latest Episodes:

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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