Run4PRs

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....

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...

 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! Firs...

 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...

🎯 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 fitn...

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 minut...

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 (Patellofemor...

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...

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...

In this episode, we break down the huge changes coming to Boston Marathon qualifying standards starting with the 2027 race . The BAA has officially announced time adjustments for marathons run on net downhill courses — and it’s going to impact thousands of runners chasing their BQ. We cover: ✅ What the new rules are ✅ How races like REVEL, St. George, and Jack & Jill are affected ✅ The new...

. Best workouts to improve at the marathon distance Whether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy. First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions. Tips for Effective Long Runs: Frequency: Aim for one...

Long-distance running isn’t just about the miles—it’s about the mindset. Success comes when you shift from just running to training with purpose. 💡 Key Mindset Shifts for Success: ✔️ Patience is everything – Progress doesn’t happen overnight. Small, consistent improvements lead to big results. ✔️ Embrace the discomfort – Running long distances means pushing through fatigue, but knowing when to li...

Whether you’re training in the summer heat or preparing for a race in hot conditions, this episode will cover how the heat affects your body, how to adjust your workouts, and tips for staying safe while training in the warmer months.💡 Increased Heart Rate: When it’s hot outside, your heart has to work harder to pump blood to the surface of your skin to release heat. This can cause your heart rate...

Segment 1: Introduction to Trail RunningFirst off, what exactly is trail running? Unlike road running, which takes place on paved surfaces, trail running occurs on natural terrains like dirt paths, rocky trails, and through beautiful forests and mountains. Not only does trail running offer breathtaking views, but it also provides a more challenging workout as you navigate uneven surfaces, elevatio...

www.run4prs.com Segment 1: Understanding the Half Marathon First, let’s talk about what a half marathon is. A half marathon is a race that covers 13.1 miles, which is roughly 21 kilometers. It's a great distance for those who want a challenge but aren’t quite ready for the full 26.2 miles of a marathon. Training for this distance comes with numerous benefits – not just for your physical health but...

286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS? 8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time’ for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While ha...

It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don’t want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white’ ‘all or nothing’ mindset. Getting used...

284. WHAT DOES IT TAKE TO RUN A BQ? The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time Some people BQ on their first marathon- is this reali...

283. SHOULD YOU RUN LONG EVERY WEEKEND? Every weekend runners around the world gear up to run long… But should you be doing a LONG run over 90 min every weekend? When getting RRCA certified 10 years ago, one of the concepts they beat into our head was that we don’t/should not run long every single weekend. The justification was about the glycogen storages needing to be replenished 1x a month there...

A lot of runners (especially those who run high mileage) share their weekly or monthly mileage totals on social media. While it’s great to be proud of your hard work, it can also be challenging when we are exposed to so many other runners and their training that we may end up comparing our own mileage to someone else's. We may also get caught up in the trap of thinking that ‘more’ mileage is alway...

www.run4prs.com Recovery is Key: Easy runs promote active recovery by increasing blood flow to muscles, flushing out waste products, and preparing your body for the next hard effort. Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization. Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue,...

www.run4prs.com for a free week of training The Plateau is Normal: Everyone hits a plateau at some point. It's a natural part of the process. Don't get discouraged – it's an opportunity to re-evaluate your training and find new ways to challenge yourself. Life Happens: Work, family, and other commitments can impact your training time and consistency. It's important to be flexible and adapt your tr...

We’re run coaches who just took on our first HYROX event! In today’s episode, we’re giving you a full recap of our experience—breaking down the highs, the struggles, and what we learned from this epic challenge. For those of you new to HYROX, here’s a quick refresher. HYROX is the ultimate fitness competition that combines running, functional strength, and endurance. Athletes complete eight one-ki...

Welcome back to run4prs, the podcast where we explore the art and science of running, and help you find the perfect balance in your training. "How many days a week should I actually be running?" Now, if you've spent any time browsing running forums or listening to other podcasts, you've probably heard a lot of different answers to this question. Some say three days is enough, others swear by six o...

 277. How often should you be racing? Do you even need to race? As we gear up for the spring racing season it might seem like everyone is out there racing. How often should you race? Do you even need to race? There are a lot of questions you might have about racing, but it is not something we talk about frequently enough in the running world. Some athletes appear to race almost every weekend. How...