Run4PRs

POST-RACE BLUES: How to Combat a Post-Race Identity Crisis 🚨 Podcast Episode #125 🎙 . Have you ever ran a race and felt a little lethargic, lost or even empty afterwards? Have you ever been left thinking… Now what? You aren’t alone! It’s so common there’s even a term for it: Post-race blues. Let’s talk about how to combat this common phenomenon and move towards your next goal 💪 . ✅ REPLACE RUNN...

THE OFF-SEASON: WHY YOU NEED ONE Podcast Episode #123 🎙 . All of the best athletes in the world take an off-season. We should be taking off-seasons too! But what exactly is an “off-season” and how do you take one? 👇 . ⭐️ WHAT IS THE OFF-SEASON? The off-season looks different for everyone! For one person it might be not running at all for a month or two, and for another athlete it might be taking...

Looks like it will be warmer than anticipated for some fall marathons coming up. We trained in the heat. We are ready for it. This podcast goes over: 1. Recognizing we are in control & there are alternative races we can do 2. Assessing how the heat impacts us 3. Adjusting pacing plans 4. Hydration, staying cool, & positive thinking

Calming the taper nerves As fall races approach, we see more and more athletes tapering for their goal races. You know how taper is. You spend months building up mileage, busy & exhausted from training then suddenly there are cuts in mileage and more time and energy to worry about all the things. We start to second guess ourselves! Did I do enough? Is this training cycle good enough to get me to m...

Www. Run4prs.com for a free 7 day coaching trial! How Should You FEEL Each Mile of a Marathon 🏃‍♀️ Podcast Episode #121 🎙 . ✅ Miles 1-3: This is the warm up. This may feel mentally challenging/daunting knowing what is ahead of you. Starting slowing is KEY to success. Start behind the pace group you hope to run with. Let runners pass you! Try to stay relaxed and don’t weave in and out of other ru...

PACING FOR YOUR FALL RACE 🏃 www. Run4prs.com Podcast Episode #120 🎙 . Not sure how to develop your pacing plan for your next race? Here’s what questions you should ask yourself to guide you:👇 WORKOUT ANALYSIS ✅What paces did you hit during your workouts? ✅What pace feels good to sustain for longer distances? ✅How did your tempo runs go? Did the effort feel like 7-8/10 or 9-10/10 effort? . HIS...

FREE 7 DAY RUN COACHING TRIAL: www.run4prs.com. HOW TO TAPER: The Do’s and the Don’ts 👍👎 Podcast Episode #119 🔊 . Are you someone who loves or dreads the taper?! It can either be a much-needed break from the training you’ve been doing OR you might feel a little stir crazy during it. Let’s chat about what you can do and expect from tapering and also what you should AVOID doing during the taper:...

FREE 7 day individualized custom training--> www.run4prs.com   fill out the form to begin! We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- WHY IS SLOWING DOWN SO HARD? I FEEL LIKE I AM ALWAYS...

THE BEST LONG RUN WORKOUTS & WHEN TO ADD THEM INTO YOUR PLAN For a free 7 day coaching trial you can fill out the form at www.run4prs.com We often talk about the benefits of keeping your easy days easy! The aerobic system development is key for success in distance running. This means we should aim to keep most of our long runs at an easy pace especially if it is the first time going the distance....

ELEVATION CHARTS 🏔 Podcast episode #116🎙 . Have you ever been fooled by an elevation chart for a race? Maybe you looked at a race elevation chart and thought it didn’t look hilly at all and then it ended up being very hilly when you ran it. Or vice versa? 🙋‍♂️ . Elevation charts can be deceiving! . Always make sure you look on the y axis of these charts to determine the scale first before decidin...

ARE YOU OVERTRAINED? Podcast Episode #115 🔈 . What kind of athlete are you? Do you have a tendency to overtrain or undertrain? Running is just like “The Price is Right” or the game Blackjack. It’s better to be a little under than it is to be over! It is better to be conservative. We always think we could do more, but “more” might be what puts you over the edge 👎 . HOW DOES A RUNNER GET OVERTRAIN...

www.run4prs.com We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- How to make adjustments in the heat? Is it better to run on the treadmill? It is hot out there! A great pace adjustment calculator we re...

www.run4prs.com for a free 7 day trial. 100% custom training & 1-1 coaching Ask the Coaches Podcast! We are answering your questions about training today. Before we kick things off with the discussions to following questions, we will chat about national and worldwide running stats. What percentage of the USA runs road races? What is the most popular race distance? & what are the average race times...

Www. Run4prs.com for a free 7 day trial. FUELING ON THE RUN 🍌 Podcast Episode #112 🔊 . Gels, electrolytes, water… How do you manage all of it on the run? It can be super overwhelming❗️ . 👉For races 90 minutes or longer, you NEED to be taking in fuel if you want to reach your potential. Yes, you CAN run without these things and finish but you will not run to your potential without filling your...

HOW SUMMER TRAINING AFFECTS THE BODY @run4prs Podcast Episode #111 Summer training can feel defeating. You aren’t able to hit your normal paces and you can feel like your fitness is suffering. Trust us: It is not! Training in the heat is just like training at altitude: You have to slow down but that does not mean YOU are slower REMEMBER: The heat affects everyone differently. Keep a training log t...

Www. Run4prs.com for a free 7 day coaching trial. This podcast was pre recorded before a recent marathon where I had bathroom issues 😂 but this is a great topic for runners: BATHROOM ISSUES 💩🚽 • We’ve all been there! As runners, we are all too familiar with digestive problems while running. It’s super frustrating to train for months for a race, only to be brought down by having to use the bathr...

Www. Run4prs.com for a free 7 day coaching trial This is an ASK THE COACHES podcast 1- If you feel like crap the day after your long run is it better to do it the next day or skip it entirely? Marathon training or training for any long distance events can be a stress on the body. The right amount of stress is good because it triggers adaptations. We need to have recovery from the stress for the bo...

1- Hard days hard: what do you eat in between your workout & lifting session? Depends on when you do it. Ideally it would be a gap of a few hours. In this case, eat protein right away and then a meal. Maybe a snack before lifting If you lift right away after, I would drink a shake while you are lifting or eat a bar Important to know that exercise sometimes suppresses your appetite. It won't hit yo...

20 MILE LONG RUNS: Are they necessary❓www. Run4prs.com • There is a MYTH in the running world that every marathoner needs to complete multiple 20 mile long runs or even one 20 mile long run to finish a marathon. This is just NOT the case! Long run lengths are different for every single athlete based on... • ✅TOTAL WEEKLY MILEAGE: Your long run should not be more than 33% of your total weekly mil...

We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG sto...

Www. Run4prs.com for a free 7 day coaching trial. DID YOU KNOW❓Most people never come CLOSE to their peak potential in running • Why do runners so often feel like they have peaked and stagnated when in reality, they have not at all❓ • Many people GIVE UP before they reach their potential because👇 🔹Progression in running is not linear and this can be frustrating to many 🔹Reaching running poten...

DEVELOPING AND SELECTING A TRAINING PLAN • Not all training plans are created equal! ❌ • Generic plans are not going to be as helpful as an individualized plan created for YOU. The thing about Googling for training plans is that generic plans can get complicated quickly because there are so many questions that come up along the way in training • You want your training to be as individualized as p...

Www. Run4prs.com for a free 7 day trial! 103. Ask the coaches podcast We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast for...

Www. Run4prs.com for a free 7 day run coaching trial. Whenever we approach the end of the month, it is popular for athletes to post about their monthly mileage totals on instagram. We see big numbers like 200 or 300 sometimes, but on average runners training for a half or full will hit about 100 miles in a month. What do all these numbers mean? Do they have any indication as to what type of shape...

Www. Run4prs.com We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question...