Run4PRs

Latest Episodes:

302. Taming Race Day Nerves: How to Channel the Butterflies Sep 17, 2025

Show notes

You know the feeling. Your heart rate’s already elevated before you’ve even warmed up. Your stomach feels off. You start second-guessing everything—your training, your pacing plan, your breakfast… all of it.

Let me start by saying this: nerves are normal. In fact, they’re a sign that you care. The goal today is not to get rid of the nerves, but to learn how to channel them.

First, let’s talk about where these nerves come from. Your body’s just doing what it’s designed to do—preparing for a challenge. It’s a mild fight-or-flight response: adrenaline kicks in, your senses are heightened, your body is on alert.

But if you don’t know how to frame it mentally, those butterflies can start to spiral. They go from "I'm ready" to "I'm freaking out." So let’s talk about how to shift that energy.

One of the most powerful mindset tools you can use is to relabel the nerves as excitement.

“I’m not anxious. I’m excited.”

They feel almost the same in the body—elevated heart rate, sweaty palms, tension. But one mindset is empowering, the other is paralyzing.

So when you feel the nerves kicking in, say to yourself:

“This means I’m ready. I’ve trained for this. My body is waking up.”

Nerves often come from fear of the unknown—weather, competition, how you’ll feel at mile 20.

So pull your mind back to what you can control:

Your pacing strategy
Your nutrition and hydration
Your attitude
Your breathing

Everything else? Let it go.

Here are a few tools I give my athletes to stay grounded:

Visualization – Close your eyes the night before or morning of and walk through your race. Start to finish. Calm, confident, and strong.
Breathwork – Box breathing (inhale 4, hold 4, exhale 4, hold 4) helps regulate your nervous system.
Mantras – A few words you can anchor into when your mind starts to spiral. Examples: “Strong and steady.” “I’ve done the work.” “Calm is fast.”

Okay, so what if you still panic a little? That’s okay. It doesn’t mean the race is doomed. Most athletes have 1–2 “oh crap” moments pre-race. Let it pass. Come back to your breath. Come back to the plan.

Your race isn’t won or lost in the first mile. It’s won by staying present.

Race day nerves don’t mean something’s wrong. They mean you’re stepping into something meaningful.

You’re pushing your limits. You’re putting yourself out there. You’re doing something most people will never dare to try.

So the next time you feel those butterflies? Smile. Say thank you. And get ready to fly.

🧠 Why We Get Nervous🎯 Reframe the Nerves💥 Focus on What You Can Control🧘‍♀️ Pre-Race Calm Tools⏱️ What If I Still Freak Out?🏁 Final Thoughts

301. Are 20 mile longs run the secret to avoiding the wall in your next marathon? Sep 05, 2025

Show notes

Are 20 mile longs run the secret to avoiding the wall in your next marathon

Today we’re diving into one of the most dreaded phrases in marathon running: “Hitting the wall.”

You’ve probably heard it or maybe even experienced it — that feeling when your legs turn to concrete, your pace tanks, and finishing the race becomes pure survival mode.

But here’s the good news: Hitting the wall isn’t random. It’s preventable — if you train and race smart.

Let’s talk about how.

DM me or comment on this episode post. And if you want help dialing in YOUR marathon training — DM me “FREE WEEK” and we’ll get you started with Run4PRs Coaching.

Until next time — run smart and finish strong! 🏃🏼‍♀️💥

[Outro music fades in and out]

300. 6 Ways to Develop an Edge on Race Day (and PR) Aug 22, 2025

Show notes

6 Ways to Develop an Edge on Race Day (and PR)You’ve trained for months. The miles are in the bank. Now it’s race day — and the question is: what separates a decent race from a breakthrough PR?In this episode, we’re breaking down 6 actionable ways to get that extra edge when it matters most. From pacing strategy to mental toughness, nutrition to warm-up execution — these are the little things that can make a big difference.We cover:✅ How to build a race plan you can actually follow✅ Fueling like a pro (without blowing up)✅ Mental cues for when things get hard✅ Race-day gear, warm-up strategy, and moreWhether you’re chasing a personal record or just trying to run your smartest race yet, this episode will give you the tools to line up with confidence and finish with pride.🧠 “You don’t need a perfect day — you need a smart one.”Let’s go get it.

299. Faster runner with age: is it possible? Aug 15, 2025

Show notes

How to be a strong runner even as you age

We all know the saying, "Age is just a number," but when it comes to running, that number can sometimes feel like a roadblock. However, I'm here to tell you that with the right approach, you can absolutely continue to improve your speed and perform at your best, no matter your age. So, let’s explore how to stay fast as the years go by!

Let’s dive in!

First off, it’s important to understand what changes as we age. Muscle mass starts to decline after age 30, which affects our strength and speed. Also, aerobic capacity (the ability of your heart and lungs to provide oxygen to your muscles) tends to decrease with age. This makes it harder to sustain faster paces.

But here’s the good news: these age-related changes aren’t permanent. By being proactive in our training, we can maintain and even enhance our running performance over time.

Don’t compare yourself to pro or olympic athletes. You aren’t a pro.

💡 Consistency is Key: Staying consistent with your running routine is vital. This doesn’t mean running hard every day. In fact, your training should be a healthy mix of easy runs, workouts, and recovery. It’s all about making steady, consistent progress.

💪 Strength Training Matters More Than Ever: As we age, strength training becomes non-negotiable. If you want to keep running fast, you need to keep your muscles strong. Focus on building functional strength through exercises like squats, lunges, and core work. Stronger muscles mean better running mechanics, more power, and better injury prevention.

🏃‍♂️ Speed Work: Now, it might seem like speed work would be off the table as you age, but it’s actually one of the best ways to improve. Shorter, high-quality intervals are fantastic for increasing your VO2 max (aerobic capacity) and improving your running economy. However, be mindful of recovery time. You may need more time between hard sessions to allow your body to fully recover.

🧘 Flexibility & Mobility: The older we get, the more we lose flexibility, which can impact our stride length and overall efficiency. Regular stretching, yoga, or mobility work can help you maintain a full range of motion and prevent injuries. Don’t skip this part of your training—it’ll pay off in the long run!

Ensure you’re getting enough sleep, hydration, and proper nutrition. Additionally, don’t overlook easy runs in your schedule. These runs are crucial for building endurance without overloading your body.

Let’s talk about mindset. As we age, we might face the temptation to compare ourselves to younger runners, but that’s a trap! Your biggest competitor is yourself.

You’ve got to develop the mindset that you’re still capable of pushing boundaries, setting goals, and improving. Focus on your process, not just the outcome. Celebrate the wins, whether that’s a PR or simply finishing a tough workout.

Don’t forget that mental toughness is as important as physical toughness, especially as you face the challenges of aging.

Until next time, stay strong, stay focused, and keep running toward your goals! 🏃‍♀️🔥

298. Peaking & Tapering – How to Get the Best Race Possible Aug 08, 2025

Show notes

You’ve done the long runs, stacked the miles, hit your workouts—even when you didn’t feel like it. And now… race day is almost here. So what now? How do you make sure all that work pays off at the right time? How do you peak perfectly and avoid the common taper traps? In today’s episode, we’re breaking down the science and strategy behind peaking and tapering—so you can toe the line feeling fresh, fast, and fully ready to race your best.

297. Chasing a BQ, a big PR, or shaving off serious time? Listen to this! Aug 01, 2025

Show notes

🎯 Ask yourself: “Is my goal ambitious… or unrealistic?” Ambitious pushes you. Unrealistic breaks you.🚨 These are the traps we see all the time as coaches:A. Too Much, Too SoonMileage jumps… speed every other day… a recipe for injuryAggressive goals require patience, not panicB. Comparing to OthersCopying someone else's plan (their mileage, workouts, race goals)You need a plan built for your fitness, schedule, recovery capacityC. Ignoring Recovery"More" is not always "better" — it's often just more fatigueSleep, nutrition, and downtime are non-negotiableD. Mental PressureTraining out of fear (“If I miss this workout, I won’t hit my goal”)Ego-driven training leads to overreachingThis isn’t about proving you’re tough — it’s about building smartA. Break It Into PhasesEvery aggressive goal still needs: Base → Build → Peak → TaperEach phase has a purpose — don’t skip ahead📌 You can’t rush strength or endurance. You earn it block by block.B. Train at the Right IntensitiesMost runs should be easy — 80%+ in zone 2Stop hammering every run at goal pace. Save it for the right workouts.C. Fuel & Recover Like It’s Your JobBig goals = big energy demandsUnderfueling = poor recovery, poor workouts, injury riskAdd carbs, hydrate, prioritize sleep, move with intentionD. Track Progress, Not PerfectionProgress = time trials, tune-up races, key workoutsOne bad day ≠ failed training blockAdapt as you go — that’s what elite athletes do💭 “Train with intention, not emotion.”Confidence is built through consistency — not perfectionDon't train like you’re “behind.” You’re building. Trust it.Celebrate every gain — because momentum matters🎙️ You can chase an aggressive marathon goal — if you’re willing to be smart about it:Phase your trainingStick to the right intensitiesFuel like it matters (because it does)And listen to your body more than your watch🎯 Want to share your goal? Message us — we’d love to hear what you’re training for. Who knows — maybe we’ll feature your story in a future episode

296. Absolutely wiped out for hours after a long run? Listen to this! Jul 25, 2025

Show notes

In this episode, we’re breaking down: ✔️ The key reasons you’re feeling so drained ✔️ How to recover smarter ✔️ A few simple tweaks that can help you bounce back faster and feel like a human again by dinnertime

✔️ Eat carbs 1–2 hours before — banana and peanut butter, oatmeal, toast ✔️ Hydrate properly before you start (include electrolytes if needed)

B. During the Run ✔️ For any run over 90 minutes, take fuel during the run — every 30–45 minutes ✔️ Keep your pace easy — save race pace for race day

C. Post-Run Recovery Tips ✔️ Eat a meal or recovery snack within 30–60 minutes ✔️ Include protein and electrolytes ✔️ Gentle movement — short walk or light stretching helps reduce stiffness

D. Weekly Recovery Practices ✔️ Prioritize 7–9 hours of sleep ✔️ Don’t skip your rest days or active recovery days ✔️ Every 3–4 weeks, take a cutback week to let your body fully absorb training

295. Run Strong, Stay Injury-Free: The Ultimate Guide to Injury Prevention for Runners Jul 18, 2025

Show notes

If you've ever dealt with a nagging pain, an unexpected setback, or a full-blown injury that sidelined you from your training, you know how frustrating it can be. But what if you could reduce your risk of injury and keep running pain-free? Stick around, because today, we’ll break down practical strategies to help you stay on track!

Understanding Common Running Injuries]

Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around or behind the kneecap due to overuse and poor biomechanics.
Shin Splints – Inflammation of the muscles and tendons around the shin, often caused by increasing mileage too quickly.
Plantar Fasciitis – A sharp pain in the bottom of the foot, especially in the heel, caused by tightness and overuse.
Achilles Tendinitis – Inflammation of the Achilles tendon due to excessive stress and tight calves.
IT Band Syndrome – Pain on the outside of the knee, often due to weak hip muscles and improper running form.
Strains or muscle tares

Key Strategies for Injury Prevention

Follow the 10% Rule – Avoid increasing your weekly mileage by more than 10% to give your body time to adapt.
Strength Training – A strong body is a resilient body. Focus on strengthening your core, glutes, and legs to improve stability and running efficiency.
Proper Warm-Up & Cool Down – Start each run with dynamic stretches like leg swings and high knees, and end with static stretching to improve flexibility and recovery.
Invest in the Right Shoes – Get fitted for running shoes that match your gait and replace them every 300-500 miles.
Cross-Training & Rest Days – Give your body a break by incorporating activities like swimming, cycling, or yoga, and don’t underestimate the power of rest days!
Listen to Your Body – Pain is your body’s way of telling you something is wrong. Don’t push through it—address it before it turns into a bigger issue.

294. Is the 20 mile long run necessary to finish a marathon? Jul 11, 2025

Show notes

For years, the standard has been that you need to complete a 20-mile long run in training to be prepared for a marathon. But what if I told you that might not be necessary at all? Today, we’re going to break down why a 20-mile long run isn’t essential for marathon success and how you can train smarter—not harder.Running 20 miles is no small feat. It’s exhausting, physically draining, and takes a toll on your body. That’s part of the reason why many runners get injured or experience burnout during training. Spending hours on your feet during these ultra-long runs can be mentally and physically taxing, especially if your body isn’t used to that kind of effort.So, does it really give you what you need for a marathon?The truth is, the marathon is about pacing and managing energy, not necessarily about surviving a 20-mile training run. And that’s where alternative approaches come into play.💡 Training the Aerobic System: Marathon racing is all about your aerobic capacity—your ability to use oxygen efficiently over a long period of time. You can build this endurance without needing to run 20 miles. In fact, the key to marathon success is to train at race pace and spend more time running at or near your marathon goal pace.💡 Pacing Strategy: A huge part of marathon success is learning how to pace yourself so that you can finish strong. Long runs help you practice fueling, pacing, and endurance, but a 16-18 mile run can often provide the same benefits as a 20-mile run without the unnecessary fatigue and risk of injury.💡 Back-to-Back Long Runs: Instead of one huge 20-mile run, you can incorporate back-to-back long runs—a 14-16 mile run one day, followed by a half marathon or 13-mile run the next day. This will simulate the fatigue you’ll experience in the latter half of a marathon, and it teaches your body how to push through tired legs. It also helps with building the mental resilience to keep going when the marathon gets tough.Long Runs in the 16-18 Mile Range: For many runners, 16-18 miles is the sweet spot for long runs. These distances provide the right balance of endurance training without the excessive fatigue and injury risks of a 20-mile run.Include Marathon Pace Work: Incorporating marathon pace segments during your long runs is a game-changer. For example, you might run the first 10 miles easy, and then do the next 6-8 miles at your marathon pace. This helps you simulate race conditions, practice pacing, and improve your mental toughness.Back-to-Back Long Runs: As I mentioned earlier, back-to-back long runs can simulate marathon fatigue without the need for a single 20-mile run. For example, a 14-mile run on Saturday followed by a 10-12 mile run on Sunday will prepare your body for the distance and teach it to perform under fatigue.Incorporate Speed Work & Tempo Runs: Incorporate intervals and tempo runs into your training to build strength, speed, and endurance. These workouts help improve your lactate threshold, allowing you to run longer and faster without tiring. Focus on speed work, especially if you’re aiming for a specific time goal.Fueling and Hydration Practices: Proper fueling during long runs is key to marathon success. Practice carb loading, hydration, and taking gels or snacks during your long runs, so you know what works best for your body when it counts on race day.

293. Unlock your speed with these workouts Jun 27, 2025

Show notes

Let’s talk about why speed work is essential to getting faster. Speed workouts are designed to increase your running efficiency, improve your VO2 max (which is your aerobic capacity), and train your body to run faster while using less energy.The goal isn’t just to get faster during speed workouts, but to make you a stronger, more efficient runner across all distances. So, even if you're training for a marathon, incorporating speed work will help you maintain a faster pace on race day.🔥 1. Interval Training (Short Repeats): One of the most effective workouts to boost speed is interval training—doing short, intense bursts of running followed by recovery. For example:4x400m repeats at a pace slightly faster than your 5K pace with a 90-second recovery jog between each repeat.You can also mix in longer intervals (e.g., 800m or 1K) at your 5K pace, but keep the recovery between reps active and short.The key here is to run fast but controlled and maintain good form throughout. These sessions help improve your lactate threshold, so you can run harder without accumulating too much lactic acid and fatiguing quickly.🔥 2. Tempo Runs (Threshold Runs): A tempo run is one of the best workouts for building stamina and improving race-day pace. A tempo run is typically done at a pace that’s just below your lactate threshold—the point where lactic acid starts to build up in your muscles and makes running harder.For example, run for 20-30 minutes at a pace you could sustain for about an hour but still feels like a hard effort.If you were to rate this effort on a scale of 1-10, you’d aim for a 7-8 out of 10 (comfortably uncomfortable!).Tempo runs are great for building endurance while also training your body to handle faster paces over longer periods. They help improve your aerobic capacity and increase your overall speed endurance.🔥 3. Fartlek Training: Next up is fartlek training, which is Swedish for “speed play.” Fartlek workouts mix speed bursts with slower running or jogging. It’s a more unstructured form of interval training and can be done on the road or trail.Start with 5 minutes easy running, then alternate between 2 minutes fast (around your 5K pace) and 3 minutes easy.Repeat for a total of 30-40 minutes.The best part of fartlek is the flexibility—you can adapt the speed and recovery based on how you feel. This workout helps build mental toughness and increases your ability to change pace without slowing down or losing form. It’s also a great workout for runners looking to improve speed and endurance together.🔥 4. Hill Repeats: Hill sprints are incredibly effective for building strength in your legs, improving running form, and increasing your speed. Hills force you to drive with more power, improving your turnover and running mechanics.Find a moderate hill that’s about 100-200m long. Sprint up the hill at max effort, focusing on driving your knees and pumping your arms.Jog or walk back down for recovery.Start with 6-8 repeats and work your way up.Hill workouts can be tough, but they’ll make you a stronger, more efficient runner. They also help with speed endurance, as running up a hill mimics the demands of running fast on flat terrain.🔥 5. Progression Runs: A progression run is a great way to practice pacing and finish strong in races. Start the run at an easy pace and gradually increase the pace as you go. By the end of the run, you should be running at your race pace or even faster.For example, if you’re doing a 5-mile progression run, start with the first mile at an easy pace, then gradually speed up each mile until you're pushing your pace in the final mile.This workout builds mental toughness, teaches you to run negative splits (where the second half of the run is faster than the first), and simulates race-day fatigue management.If you’re looking to improve your running even more, don’t forget to subscribe to the podcast and check out our coaching options and training plans on www.run4prs.com

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