Run4PRs

There seems to be endless tools on the market that promote recovery for runners and athletes. The question we want to answer: do these tools actually work? We chat about the $1000 recovery boots, compression socks, massages, foam rolling & many more gadgets. We also chat about others ways to enhance your recovery process. Maybe it isn’t that you need more recovery tools in your tool belt, but you...

Have you ever been running along on an isolated trail and see another runner up head and wonder what the proper etiquette is? I have noticed over the years most runners are really great about waving but sometimes they mean mug as they run by. We wanted to chat about the runner code and what is good etiquette while running! When do you wave/smile/say hi vs when do you not? Have you ever been runnin...

WHY YOU SHOULD NOT TRAIN LIKE AN ELITE (unless you are one!) Elite runners are great to look up to. We often like to know the secrets of how they train. It can be mind boggling to see elite marathoners logging 120+ miles per week. How can they do it? What does it feel like? Often we use the principles in training as the elites on a broad level. All athletics generally operate in a similar fashion...

Online vs in person coaching Online coaching has been a big hit in the past 10 years with the growth of the internet age. Prior to 2000, almost all coaching was done IN PERSON. There are still a lot of in person groups. We have coaches who started with in person coaching but over time moved into the online coaching space. There are some similarities but also a lot of difference. How do you know wh...

Www. Run4prs.com —> we build stronger runners! Fill out the form on our site to get a free 7 day trial of custom run training. For those who follow us on instagram, you may know that we had 5 different run4prs coaches due with babies between August of 2020 and April 2021! 5 run4prs babies in less than 8 months. It is a run4prs coaches baby boom, so we decided to have a podcast on the topic of runn...

Self belief will take you to the next level Mental training is critical to becoming the best runner you can be. You can put in the work and follow the training to a T but if you don’t believe in yourself and see yourself achieving your goals, it it likely that you will fall short. Running requires belief and confidence in your abilities. The best thing we can do as runners is to work on our mental...

Nutrition, Yoga, Sleep, Foam Rolling: all the little things Running takes up a lot of time! I know just running 30-40 miles per week can often take 6-10 hours a week depending on how fast you run. That time alone is a hug commitment and can sometimes feel like a partime job! When we start to throw in recommendations for nutrition, yoga, foam rolling, strength training, cross training, etc it can a...

Ever finish a hard interval during a workout or a race and have to catch your breath? When you run up a hill do you notice your breathing is labored? We often get asked how to breathe while running and how to improve your fitness to the point where breathing becomes easier while you run. Have you ever felt like you cannot breathe while you are running? What physiologically is making it feel like y...

How to start training hard again after offseason This is the time of year when most people are getting stared thinking about training again for spring races. It’s been a long winter and after the holidays, maybe you took more time off than you thought you would! Maybe you are not sure where to start in getting back. We want to do a deep dive into getting back into training again after your offseas...

Polarized training may sound like a fancy word, but it is the way we should all be training to reach our potential in the sport of distance running. Have you ever heard of the 80/20 principle? We want to keep 80% of your weekly mileage EASY then the remaining 20% should be reserved for harder efforts. This principle of keeping the hard days HARD and the easy days easy stems from the growth formula...

90. How to find the perfect pair of running shoes! One of the most common questions we get is ‘what is the best type of running shoe’. It is so crazy how many brands and models of shoes there are on the market today. We want to remove some of the confusion and help make recommendations on how you find your perfect pair of running shoes. You may not like the same type of shoes we like, and in fact,...

89. Should you run based on effort, pace or HR There are many ways you can gauge effort on a run. With all the gadgets around now, it seems like the data is endless. Should we look at HR, Cadence, pace, stride length or should we just go based off effort? What is the most important variable? How come sometimes when I run easy, my HR is sky high? We are going to do a deep dive into the different va...

88. How to find a routine for success: morning or afternoon runners When I first started running, I worked an early shift, so I had to be an afternoon runner. I always wished I could run in the morning, but when I had to leave for work by 6:30am, I just couldn’t do it! Instead I opted to workout after work. I later worked for a company with a later morning culture. Most people got in around 8:30-9...

How to become a running coach We get asked this question all the time! Being a run coach is such a unique endeavour. On the surface level it may not seem that running would be a sport complicated enough to need a coach, but if you have listened to our podcast, you know that there is SO much to learn and discover within the sport of running. A good running coach can help open your eyes to all the d...

Reflecting on 2020 accomplishments & Setting goals for 2021 2021 is right around the corner. We are in the last month of the year. Congratulations on all that you have accomplished. I love to spend the month of December reflecting on all the amazing things that happened over the year. Maybe you completed your first marathon, got your spouse into running or qualified for Boston for the first time....

Staying motivated over the holidays The holidays are officially here. If you are anything like us, this can be a tough time of year to stay motivated. So many holiday parties, holiday christmas shopping and not enough time to ourselves! So many people fall off the bandwagon over these winter months, and we wanted to chat about things you can do to help with motivation and staying on track and cons...

Tips for dressing in the cold In the last episode we talked about staying motivated to run outside in the cold. In case we inspired you a little bit we will be chatting about ways to stay warm and dressing for these colder temps. Jason and I live in Wisconsin, and we have both ran and raced several times in blizzards and sub zero temps. We have a lot of practice dressing for various temps, and we...

86. Getting a training plan & working with a coach: how it works How does Run4PRs work? I know some of you already work with us as athletes, but maybe others are curious what exactly we do. How does our training work? What is so different about working with a coach vs a free plan online? Today we are chatting about our process and how it would look if you hit YES to try a free 7 day trial with us...

Visit www. Run4prs.co/faster to get more information on the program. It’s that time of year again! The dreaded winter training and off season. There are usually not a lot of races that take place in the winter, but there are a lot of spring & fall races next year. This leaves athletes with some time in between training cycles. Runners may feel like they are in limbo wondering all sorts of things l...

If you are in the USA you know that it is that time of year again! People are gearing up for Thanksgiving day turkey trots. This tradition has been growing, and we are so excited that more people are participating in these events. A lot of our listeners may be coming back into running more again after a big fall marathon or half marathon, so this is often a strange time of year for racing. We want...

If you live anywhere near us, it is starting to get really cold really fast. I am not talking 40-50 degrees. I am talking single digits and negative wind chills here in Minnesota. We get it pretty bad for 4 months out of the year most days don’t get above 20 degrees in the morning if we are lucky. Most days can be single digits or below zero when we get up to run in the early morning. It can be to...

Last week we chatted about the importance of the off season. We want to make sure we take time off to recover between major training blocks. However, a lot of athletes can get trapped in the all or nothing approach of training. I can’t train? Okay I will run zero miles per week. Or I don’t want to take time off, I am going to continue to train hard! We want to make sure we find a happy medium and...

The off-season is coming. We spent all year building up for big races this fall. After your goal races it can be a time of recovery for most athletes. We talked a few weeks ago of the post-marathon blues and why it is important to take some time off after a race even if you ‘feel good’, but we are going to continue this conversation chatting more about what an off season is and how to do it What i...

77. Doing a back-up marathon if the first one doesn’t go as planned We have all been there. Train hard, in great shape then something uncontrollable happens on race day. Maybe it’s terrible weather. Maybe our body just felt off. Maybe we got a sinus infection the week of the race. We are chatting today about what to do if your goal race doesn’t go as planned. Have you ever had a race that didn’t g...

76. Marathon recovery & blues We have been chatting a lot about race day planning and taper, but we have not yet chatted about the aftermath that may come after you finish the marathon. Many of you have spent the last 3-6 months really building up into great marathon shape. You have spent hours every week doing long runs and workouts. You have made sacrifices, had fun and seen so much improvement....