Run4PRs

BUILDING FITNESS OVER TIME Podcast Episode #175 🎙 . Stress + Rest = Growth 📈 . 👉 It can feel like you "start over" when you build back up after tapering, running a race, and recovering. But you're actually building on all previous training cycles! Fitness builds over time, training cycle after training cycle 💪 . 👉 During your running career, there will and should be periods of rest and recover...

THE SHAKE OUT RUN Do you do a shake out run the day or two before a race? ⬇️ . The shake out run isn't something that you physically NEED to do to run a great race, but many like to do it for their mental game . WHEN ⬇️ ✅ 1-2 days before a race ✅ 1.5-3 miles for most amateur runners pre-marathon . HOW ⬇️ ✅ Aim to do it at the same time of day as your race ✅ Do it at the EASIEST end of your eas...

What can we do as amateur runners to race more like an elite? ⬇️ Podcast Episode #173🎙 . PACING PRACTICE in shorter races, workouts and long runs. You can race shorter distances more often since they aren't as taxing on your body, so you can practice racing more 5ks and 10ks in the lead up to your marathon. Give yourself honest opportunities to practice race pace and not pushing it beyond race pac...

THE TAPER: Frequently Asked❓s . Have you ever wondered…👇 . ❓CAN I RUN FASTER ON EASY RUNS DURING THE TAPER? NO! You want to continue running the same easy pace on your easy runs. As your legs carry less fatigue, it may be tempting to speed up the pace. Do NOT do this! Allow your body to recover and save it for race day! . ❓SHOULD I TEST MY FITNESS? NO! You want to save the race for race day. T...

Podcast Episode #171 🎙 ✅ TEMPO RUN is a *HARD EFFORT* run We only want to run 20% of the time at most! “Tempo” is a general term for comfortably hard running for a prolonged period of time. There are different types for different purposes! Marathon pace tempos, half marathon pace tempos, threshold tempos . THRESHOLD RUN: ✅ A TYPE of tempo run, also known as a "lactate threshold" run ✅ You want...

WHY DO YOU RUN? Podcast Episode #170 🎙 . → What is your intrinsic reason for running? → Why did you begin running in the first place? → Maybe you run to challenge yourself. → Maybe you run for the community. → Maybe you run to show your kids that you can reach your goals with hard work. → Whatever your reasoning is, you get to decide what pushes you everyday to get out and run. → We want to dig de...

HOW DOES STOPPING ON LONG RUNS AFFECT YOUR TRAINING?🤔 Podcast Episode #169 🎙 . PHYSIOLOGICALLY👇 ➡️ The benefits are not as great if your heart rate drops too low on several stops throughout your run. Benefits for building running endurance occur when your heart rate is elevated and muscles are working for extended periods of time. If you are stopping for 10+ minutes on a two hour long run, you l...

RUNNERS & THE COMPARISON TRAP 🪤 Podcast Episode #168 🎙 . Have you ever gotten caught into the comparison trap with your running? 🙋🏻‍♀️ This is super common and something many runners go through . Not only do many runners get caught up in comparing themselves to others, but they may also start exhibiting people-pleasing behaviors and showing signs of extrinsic instead of intrinsic motivation! ....

Have you ever "peaked too early" for a race? . How to avoid this👇 PERIODIZE YOUR TRAINING aka don't do the same training all year long and have different seasons for different aspects of training . 1️⃣ BASE BUILDING: This is the foundation of any endurance training plan. The focus here is aerobic development with an emphasis on easy miles. This phase could include shorter speed workouts, like far...

HOW DOES EASY RUNNING MAKE YOU FASTER? 🤔 Podcast Episode #166 🎙 . As runners, we can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days . As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be...

TOP 6 TRAINING MISTAKES WE SEE Podcast Episode #165 🎙 . ❌ NOT ENOUGH RECOVERY: You can't maximize yourself as a runner if you're doing a lot of other activities (Orange Theory, CrossFit, etc.) Many athletes try to train for races while also doing activities like this. When training specifically for a race, try to focus on the specificity of training and taking classes like this after your race is...

PRACTICING HYDRATION FOR RACE DAY Podcast Episode #164 🎙 . STEP 1: Research your marathon course offerings ✅ Larger races will have all of this info online ✅ May need to email race director for smaller races ✅ Most races are pretty consistent from year to year ❌ Some races don't allow hydration packs or have unmanned water stops. This is why research is so important! . STEP 2: Practice, practi...

HAVE YOU EVER DONE BACK TO BACK LONG RUNS? 🏃‍♀️🏃 PODCAST EP. 163 for more! . They might be best for you! Here's why:👇 . ✅ THE 3 HOUR LONG RUN: As proven in research by Jack Daniels and other exercise physiologists, there is more risk than reward when running longer than three hours in marathon training. For many athletes, you aren't able to get 20 miles in within a 3 hour training run. So we s...

ADJUSTING YOUR PACES IN THE HEAT 🔥 PODCAST #162 🎙 . If you run your usual paces that you would in perfect temperatures while running in higher temps, you end up racing your workouts and running too hard. This can lead to injury, burn out and performance stagnation. We want to avoid this by adjusting our paces! . OUR TOP TIPS TO HELP WITH THIS TRANSITION: ✅ Some athletes don’t struggle as much in...

HOW MANY MILES PER WEEK SHOULD YOU RUN? 🤔 . PODCAST EPISODE #161 🎙 . Factors to consider:👇 ✅ YOUR RUNNING HISTORY: Take into account previous training cycles and your consistency over your years as a runner. Think about how you felt on 10, 20, 30, 40 miles per week. Where have you historically thrived in terms of mileage? . ✅ YOUR CURRENT LIFE SITUATION: Starting a new job, taking care of sick...

Have you ever gone out HARD in a race then crashed & started slowing down? It’s super painful right? Not only physically but it’s hard on the ego! Starting a race FAST then slowing down is called “positive splits”. We often find that the opposite approach of starting slower and finishing faster allows for athletes to push harder at the end of the race & gain confidence resulting in faster times! T...

WHAT ARE THE TOP 6️⃣ LONG RUN MISTAKES? Podcast Episode #159 🎙 . You can improve your training and race success by tweaking a few things with your long runs!👇 . 1️⃣ LONG RUN TOO LONG COMPARED TO WEEKLY MILEAGE: Your long run shouldn't be more than 33% of your total weekly mileage! You will have a tough time with quality workouts if you're doing too much volume in one long run . 2️⃣ LONG RUN TOO F...

SUMMER TRAINING TIPS Podcast Episode #158 🎙 . Summer miles can be draining! With the heat, humidity and sun, you can really overdo it if you don’t adjust your training . Check out our top summer training tips so you don’t burn out and continue to feel strong: . ✅ SLOW DOWN: Whatever paces you normally run in the Fall and Spring will NOT be the same in the Summer. Anything above 60 degrees will sl...

TOP 5 MARATHON TRAINING WORKOUTS 👇 Podcast Episode #157 🎙 . 1. Easy runs: The cornerstone of marathon training. You can have a VERY successful marathon doing only easy runs. 80% of your total mileage should be EASY. If we had to pick the most important run for marathon training, it would be this (2-3 minutes per mile slower than 5k pace, 1-2 minutes per km slower than 5k pace) . 2. Long runs: Any...

HOW TO BUILD UP FOR YOUR FALL RACE Podcast #156 🎙 . Many runners will begin a training cycle and jump into ❌ TOO MUCH ❌ TOO SOON . How can we avoid that and have a successful training cycle? . THE PROGRESSIVE OVERLOAD PRINCIPLE This means:👇 ✅ Starting where you’re currently at ✅ Take the average number of miles you’ve run in the last 6 weeks and start there ✅ You want to avoid a big ramp up...

COMING BACK AFTER INJURY: What to do and how to come back stronger 💪 Podcast Episode #155 🎙 . With running being such a high impact sport, injuries and flare-ups are bound to happen as a runner if you do it long enough and you’re training to get faster. Nothing is more frustrating than an injury for a runner, but we want to set you up with tools to limit your amount of time off and keep you runni...

IS YOUR TRAINING STAGNANT? Podcast Episode #154 🎙 . If this is the case, one of two things is going on: ❌ You're doing too much ❌ You’re not doing enough . For those not doing enough:👇 Improvements happen really quickly when you start running or start a new training program However, over time, you have to do more to see even less results as time goes on. This is the law of diminishing returns I...

SETTING RACE DAY GOALS 💥 Podcast Episode #153 . REFLECTION QUESTIONS: ✅ How many days were missed in your training block? ✅ Were you sick a lot? ✅ How long have you been running in total? ✅ What have your last few years of running look like? ✅ Running is a mental, physical and emotional sport ✅ Where is your head at? ✅ Are you EXCITED about the race and having goals? ✅ Have you had any in...

GET THE EXTRA EDGE ON RACE DAY Improve Your Mental Toughness 💪 Podcast Episode #152 🎙 . TOP 3 Ways to Improve 👇👇👇 FIGHTING NEGATIVE THOUGHTS Have you ever thought:👉 ❌"Should I really go “x” amount of miles today?” ❌ "It's just too hilly, too hot, too cold, etc." ❌ "What's the point of going out and doing this run?" Thoughts can get out of control if you let them Instead of allowing your th...

Coach Meghan Roth! Meghan has been a coach with Run4Prs for 4 years. Before coaching with us, she was a personal trainer and coach for several years at a big box gym. She ran her first marathon 14 years ago and has since shaved a significant amount of time off and qualified for the Olympic Trails in the marathon. In this episode we will discuss her 2020 Olympic Trails Marathon experience, training...