Run4PRs

Episode 326: Confidence vs. Comparison — The Social Media Trap for Runners www.run4prs.com Social media ruins more running confidence, joy, and race plans than injuries ever will. In this episode, we’re talking about the comparison trap — and why scrolling Instagram can turn a perfectly good training cycle into self-doubt, pressure, and second-guessing. You were feeling good about your run… Until...

Most runners choose races based on hype, reputation, or what everyone else is doing. www.run4prs.com And then they’re surprised when they finish mid-pack, feel invisible, and walk away with less confidence than they started with. In this episode, we’re talking about how to choose races strategically — not by sandbagging or ego racing, but by being intentional about where you line up. If you’re tra...

Am I Overtraining… or Just Tired? How to Tell the Difference www.run4prs.com <--- free week of training One bad run doesn’t mean you’re broken — but real overtraining is a thing. In this episode, we break down how to tell the difference between normal training fatigue and true physiological overload, without spiraling or blowing up your entire training plan. You’ll learn: The key difference bet...

www.run4prs.com Want to run your next marathon faster? 🏃‍♀️💨 Then stop guessing your workouts and start training with purpose. In this episode, we break down the most effective, science-backed workouts that truly move the needle in marathon performance — not just building endurance, but unlocking speed and efficiency on race day. You’ll learn: ✅ What makes a workout marathon-specific ✅ How to...

www.run4prs.com Easy runs are the most misunderstood part of training — and the #1 reason runners get stuck, burned out, or constantly fatigued. In today’s episode, Victoria breaks down exactly how slow your easy runs should be, why they matter, and how to make sure you’re actually training in the right zone. Whether you’ve been guilty of “gray zone” running or you’re scared to slow down, this epi...

www.run4prs.com The running plateau. That moment where your fitness is like, “I’m good. I’m gonna sit right here. Forever.” And you’re like, “Cool, cool, cool… except I have goals.” If you feel like you’ve been training well, doing the work, showing up consistently—and somehow your paces or fitness are just… stuck—this episode is for you. I’m going to walk you through a clear, step-by-step way out...

www.run4prs.com Running a BQ isn’t about luck, talent, or one magical workout — it’s the result of months of smart training, disciplined pacing, and a calm, confident race plan. In this episode, Coach Victoria breaks down exactly what it really takes to run a Boston Qualifier, from training structure to execution to the small details that make the biggest difference. Whether you’re chasing your fi...

www.run4prs.com In today’s solo episode, Coach Victoria is diving into a hot topic in the running world: Should you share your workouts online? Between Strava, Instagram, and group chats, it feels like everyone is posting their miles, splits, and Garmin screenshots. For some runners, it’s motivating. For others, it creates pressure, comparison, and performance anxiety. This episode breaks down: Wh...

If you’re listening to this in March and targeting a fall 2026 marathon , hear this first: You are not early. You are right on time. www.run4prs.com March is where great marathon cycles actually begin—not with mile repeats or 20-mile long runs, but with smart decisions that determine how the fall will feel. In this episode, we break down how to set yourself up for a breakthrough marathon by doing...

www.run4prs.com for a free week of training. Difference in surface: treadmill vs. pavement/track/grass Impact & foot strike mechanics Stabilization and balance: treadmill supports lateral movement less than the road Mental differences: pacing, effort perception, and rhythm changes SIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runs Ankle or hip fatigue after outdoor att...

Should you be cycling, swimming, or lifting to become a faster runner — or are you just adding noise to your training? 🤔 In this episode, we break down the truth about cross-training for runners — who actually benefits from it, when it’s worth your time, and when it can backfire. You’ll learn: ✅ Why runners add cross-training (and what most get wrong) ✅ The best types for endurance, strength, a...

www.run4prs.com Let’s start with why runners are drawn to downhill courses: PR potential – Gravity can help you run faster, which is why people chase downhill half-marathons and marathons. Psychological boost – It can feel exhilarating to fly down a hill, and mentally that can make miles feel easier. Excuse to try a faster pace – Downhill courses give you a reason to push yourself without guilt.

www.run4prs.com for a free week of training First, let’s break down why training can feel stale. There are a few big reasons: Repetition without progression – If you’re doing the same long runs, intervals, and tempos week after week without adjusting intensity, your body and your brain get bored. Mental fatigue – Life stress, work, family, and everything else can drain your energy and make even yo...

www.run4prs.com for a free week of training Speed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster. Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace. Race-pac...

www.run4prs.com Ever wonder why some runners just seem naturally fast — while others train just as hard but never quite hit those breakthrough PRs? 🏃‍♀️💨 In this episode, we break down the truth about what the fastest runners actually have in common — and it’s not just genetics. From consistent training habits and recovery strategies to mindset and long-term focus, these are the patterns that se...

www.run4prs.com for a free week of training Think you’re too old to chase a PR? Think again. The biggest barrier to performance isn’t your age—it’s your mindset. In this episode, we’re busting the myths about aging and running performance. Yes, bodies change—but decline isn’t inevitable. You’ll learn the science behind how your body adapts at every age, how to train smarter (not harder), and how s...

www.run4prs.com We want to talk about running mistakes — because every runner makes them, and honestly, they teach us more than our wins sometimes. But here’s the important part: mistakes don’t make you weak. They make you wiser. If you’re willing to pause, reflect, and adjust — they can actually be the thing that levels you up for your next season.

www.run4prs.com for a free week of training

Today we’re diving into a game-changing question: 👉 What are YOUR strengths and weaknesses as a runner? If you want to train smarter—not just harder—this is a conversation you can’t skip. Knowing your strengths helps you double down. Knowing your weaknesses? That’s where real growth begins. Let’s get into it. www.run4prs.com for a free week of training

307. Are You Running at the Right Pace? Here’s How to Know 🧠📉 www.run4prs.com for a free week of training 👉 Are you running at the right paces? Because if you’re feeling stuck, plateaued, or burned out… your pacing might be the problem. Today we’re breaking down how to figure out if you’re training too fast, too slow, or just plain wrong — and how to fix it. Prevents injury Builds the right fit...

 Running is awesome… until it’s not. We fall in love with training cycles, goals, PRs — but sometimes? That grind catches up. You’ve been: Training back to back with no break Tied too tightly to your watch or pace Comparing yourself constantly Pushing through stress outside of running, too Eventually, what was fun starts to feel like work. And your body and brain say, “I’m out.” Part 2: Signs You’...

Hey runners — welcome back to the Run4PRs Podcast! Today we’re diving into a topic that gets zero hype but might be the secret weapon to your next PR… 👉 The offseason. Or as I like to call it: the Secret Season. Because here’s the truth most runners either skip it or waste it. But if you play it right? You’ll come back stronger, more motivated, and more durable than ever. What Even Is the Offseas...

 First up — music. You’ve probably heard purists say: “If you need music, you’re not mentally tough enough.” But here’s the thing — running is a mental game, and for some runners, music helps them get into a flow state. Pros of running with music: ✅ Can boost motivation on solo runs ✅ Helps maintain cadence ✅ Distracts from discomfort during long efforts Cons: 🚫 Can make it harder to tune into...

Ever feel like the wheels come off in the final miles of your race? You're not alone — but it doesn't have to be that way. In this episode, we're breaking down 6 powerful strategies to help you close your races with strength and confidence — not a death shuffle. From pacing and fueling to mental prep and training tweaks, this is your blueprint for finishing fast. We cover: ✅ The importance of fin...

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...