Run4PRs

www.run4prs.com Many people get antsy this time of year and want to get back into the swing of training. We are at 2-6 weeks after a lot of the big fall races and this might be a question you ask yourself in the upcoming weeks. We want to chat about how to get back into doing some workouts and make sure you set yourself up for a successful 2024 year. When was the last time you took more than 2-4 m...

www.run4prs.com Why do you need to strength Train? Strength training is key for athletes playing all sports. It can also help make runners faster, more efficient and prevent injuries. Let’s face it, running takes up a lot of time! As runners we know that more running usually means you become faster. When we already are running short on time, it’s hard to think that we would need to make time for s...

www.run4prs.com Many athletes have the goal to run a BQ or Boston qualifying time. The qualifying times are listed on the Boston website and are progressive based on age. If you are under 35 on race day you need to run a 3:30 or faster if you are a female or a 3:00 or faster if you are a male. These are some quick times especially because you can only qualify in the marathon. Many runners say qual...

www.run4prs.com We are in the swing of offseason training and the last few podcasts we have talked about the importance of time off and recovery during this time of year after a big build up. However, once we get over those first few weeks off.. What should you be doing in the offseason? How should you reverse your taper? When should you start workouts again? All of these questions and more will b...

www.run4prs.com It can be so tempting to want to power through and continue to run base mileage a few days or even the day after a marathon. There is such a big build up to the marathon that the drastic change from training 7+ hours per week to basically doing nothing can feel weird. We want to be productive. We want to feel like we are working toward something. However, the time after the maratho...

www.run4prs.com Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about your performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don’t want to be so nervous for a race that it makes us...

www.run4prs.com We always hear about time goals. I want to break 4 hours in the marathon. I think I can run X pace for this race… but what about non-time based goals? Are there other ways to set goals for your races? Is there a benefit to setting non-time based goals?  Time goals are great for figuring out about what pace you want to run for the race, but what if you have a rocky day. You don’t wa...

Do you have a marathon coming up? Here is a recast of the 'how you should feel every mile of the marathon'

www.run4prs.com Fall races are approaching quickly and people often want to begin talking about goal times for their races. There are websites like findmymarathon.com that have mile by mile breakdown of exactly what pace you should be running for each and every mile of a race based on course elevation. This is great to think about the variations of paces you might hit in a race, but it is importan...

www.run4prs.com As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It’s not exactly a time to kick back and relax/do nothing. The taper is going to give you a chance to peak for your race at the right time. If y...

www.run4prs.com Whenever we get into marathon training season we start to see a lot of questions roll in about long runs. Often people focus a lot on that long run because when we do the actual marathon event, it is a LONG RUN! However, we often see people overemphasis this long run and it can cause athletes to compromise the rest of their training. The question we want to be asking ourselves as w...

www.run4prs.com Many times we find training plans online or we do workouts that feel good/that we are good at, but is that the most productive way to be training? We are all about taking a deeper dive into the purpose behind workouts and uncovering the best way to actually reach your goals. Too often athletes get stuck feeling burnt out or frustrated thinking that they ‘peaked’ with their running/...

www.run4prs.com No one wants to get burnt out 10-4 weeks before their goal race, but you would be amazed at how often this happens. People often start training for their goal races 20-16 weeks out. The first 6-8 weeks of training should feel pretty sustainable and easy. However, most people do not start off at a sustainable easy pace, they often pick something that gives them a sense of challenge...

www.run4prs.com HOW LONG SHOULD YOUR LONG RUNS BE:THE 20 MILE LONG RUN RULE   Everyone who has trained for a marathon has probably googled ‘marathon training plan’ at some point. Most of the plans you find on google are going to encompass a ‘20 mile long run’. But do you need to do a 20 mile long run to finish a marathon? Or a better question might be: could doing a 20 mile long run actually have...

HOW TO PRACTICE WATER STOPS Most athletes who follow us or listen to the podcast at some point or another hope to do a distance run or distance race. When we are training for events longer than 45-60 min, it’s important that we begin thinking about not only our fueling strategy but also how we plan to stay hydrated. During the summer months this is especially important to chat about. Many people d...

www.run4prs.com Ask The Coaches: Should I make up a missed workout? 1.Do I need to make up for missed workouts? If you just had a bad workout: axe it 2. What should I do if my calf is tight and hurts when I run and put hot or cold 3. Stretching: is there an ideal window of time after we should stretch? 4. What should my stride look like on an easy day- I feel like I am shuffling along with terribl...

www.run4prs.com Running is an endurance sport. All endurance sports will require fueling in order to reach your performance potential. Don’t leave your fastest times sitting on the table because you neglect fueling! Can you run long distances without fuel, yes, but physically will you perform better when you are fueled properly? YES! When you put in hundreds of hours into training, shouldn’t we al...

www.run4prs.com for a free 7 day trial. HUMIDITY, DEW POINT, HEAT INDEX: HOW THEY AFFECT YOUR TRAINING • Temperature alone is ❌NOT❌ the most important number to look at when determining how comfortable your run will be. Check out how humidity, dew point, and heat index affect our bodies & training:👇 • ✅HUMIDITY: Concentration/presence of water vapor in the air. It’s usually measured as relativ...

www.run4prs.com Training for your first marathon! Many people have a bucket list item of running a full marathon. A marathon is 26.2 miles. It is a long ways to go. Before your first marathon, it may seem unfathomable to run 26.2 miles, but with training, you can get there. We are going to dedicate this entire episode to training for your first marathon. We will go over how much you should be runn...

1. What to wear/prepare for rain (I've had two athletes just ask me about this) and  - Depends on the temp -40, 50, 60+ in rain are wildly different beasts 2. How to prepare for hot temps on race day....  - train in the heat -don’t sign up for races when it’s going to be hot -treadmill/sauna -shorts 3. "how to fit Orange Theory classes into your running plan" or maybe "pros &amp...

www.run4prs.com Is it possible to make a full recovery from burnout My HR stays in zone 4 even if I slow down more than 3 min per mile How long does base building take to see results like easy running getting from 11-13 min per mile to 8-9 min per mile I’m confused how you should be able to talk on easy runs. How should this actually sound

www.run4prs.com Should you train based off HR or pace or effort Drawback of HR- wrist HR monitor doesn’t work, Most people don’t know their appropriate zones, other things impact your HR like stress, time of the month, medication, weather, sleep, caffeine Pace has drawbacks as well. Hills will make you slower. Heat will make you  Going off of effort→ it is a learning curve. You have to be okay wit...

Run streaks! Maybe you have seen people on social media talking about their 1000 day run streaks or maybe you have no idea what a run streak is. Today we are going to talk about the topic of ‘run streaking’. Before we dive into this topic, we wanted to define a run streak. A run streak is simply running every single day (no days off from running) usually defined with a minimum of 1 mile per day an...

www.run4prs.com What is one thing you would do differently for your first marathon if you could go back? Do it sooner & not overthink it so much Have no ego Run based off effort Have fun with it Train better How many miles can a pair of shoes get before you need to retire them? When to wear certain types of shoes Easy run Clifton Carbon X Endorphin Nike Workouts Alpha Fueling during runs and train...

www.run4prs.com OVERTRAINING: How can you recover from & can you salvage a race? We want to learn something from why/how this happened How long has this deterioration going? 12 marathons in 2 years? It’s going to take longer to recover Usually is something that builds up over the course of years Feeling burnt out can be corrected if it’s on a microlevel Elevated RHR How can you run during the firs...