Running is awesome… until it’s not. We fall in love with training cycles, goals, PRs — but sometimes? That grind catches up. You’ve been:

• Training back to back with no break
  

• Tied too tightly to your watch or pace
  

• Comparing yourself constantly
  

• Pushing through stress outside of running, too
  

Eventually, what was fun starts to feel like work. And your body and brain say, “I’m out.”

Part 2: Signs You’re Burned Out (3:30–5:00) Here’s what it can look like: 😒 Every run feels like a chore 🛑 You keep skipping workouts but don’t feel better 😤 You’re irritated by runners who are “loving it” right now 📉 You’ve stopped seeing progress and don’t even care

If this sounds like you — the answer isn’t always “push through.” It might be time to pull back to move forward.

Hey runners — welcome back to the Run4PRs Podcast! Today we’re diving into a topic that gets zero hype but might be the secret weapon to your next PR…

👉 The offseason. Or as I like to call it: the Secret Season.

Because here’s the truth most runners either skip it or waste it. But if you play it right? You’ll come back stronger, more motivated, and more durable than ever.

What Even Is the Offseason?

The offseason is a strategic recovery window after a training cycle or race — where the goal isn’t to chase speed, but to reset the body, rebuild your base, and give your brain a break too.

Think of it as the time between harvest and planting. Rest, reflect, replenish.

Why Most Runners Mess It Up

You wouldn’t leave a phone on overnight without letting it recharge. Your body and mind work the same way.

 First up — music. You’ve probably heard purists say: “If you need music, you’re not mentally tough enough.”

But here’s the thing — running is a mental game, and for some runners, music helps them get into a flow state.

Pros of running with music: ✅ Can boost motivation on solo runs ✅ Helps maintain cadence ✅ Distracts from discomfort during long efforts

Cons: 🚫 Can make it harder to tune into your body’s signals 🚫 In races, you might miss course cues or crowd energy 🚫 Safety concerns on open roads

Ever feel like the wheels come off in the final miles of your race? You're not alone — but it doesn't have to be that way.

In this episode, we're breaking down 6 powerful strategies to help you close your races with strength and confidence — not a death shuffle. From pacing and fueling to mental prep and training tweaks, this is your blueprint for finishing fast.

We cover:
✅ The importance of finish-fast long runs and negative splits
✅ Why pacing is the #1 factor in strong finishes
✅ Fueling early so you don't fade late
✅ Mental strategies for staying locked in when it gets hard
✅ How to train your “kick” and use the course to your advantage

💡 “Strong finishes aren’t luck — they’re trained, fueled, and earned.”
Implement even one of these tips on your next run, and you’ll feel the difference.

You know the feeling. Your heart rate’s already elevated before you’ve even warmed up. Your stomach feels off. You start second-guessing everything—your training, your pacing plan, your breakfast… all of it.

Let me start by saying this: nerves are normal. In fact, they’re a sign that you care. The goal today is not to get rid of the nerves, but to learn how to channel them.

First, let’s talk about where these nerves come from. Your body’s just doing what it’s designed to do—preparing for a challenge. It’s a mild fight-or-flight response: adrenaline kicks in, your senses are heightened, your body is on alert.

But if you don’t know how to frame it mentally, those butterflies can start to spiral. They go from "I'm ready" to "I'm freaking out." So let’s talk about how to shift that energy.

One of the most powerful mindset tools you can use is to relabel the nerves as excitement.

“I’m not anxious. I’m excited.”

They feel almost the same in the body—elevated heart rate, sweaty palms, tension. But one mindset is empowering, the other is paralyzing.

So when you feel the nerves kicking in, say to yourself:

“This means I’m ready. I’ve trained for this. My body is waking up.”

Nerves often come from fear of the unknown—weather, competition, how you’ll feel at mile 20.

So pull your mind back to what you can control:

• Your pacing strategy
  

• Your nutrition and hydration
  

• Your attitude
  

• Your breathing
  

Everything else? Let it go.

Here are a few tools I give my athletes to stay grounded:

1. Visualization – Close your eyes the night before or morning of and walk through your race. Start to finish. Calm, confident, and strong.
   

2. Breathwork – Box breathing (inhale 4, hold 4, exhale 4, hold 4) helps regulate your nervous system.
   

3. Mantras – A few words you can anchor into when your mind starts to spiral. Examples: “Strong and steady.” “I’ve done the work.” “Calm is fast.”
   

Okay, so what if you still panic a little? That’s okay. It doesn’t mean the race is doomed. Most athletes have 1–2 “oh crap” moments pre-race. Let it pass. Come back to your breath. Come back to the plan.

Your race isn’t won or lost in the first mile. It’s won by staying present.

Race day nerves don’t mean something’s wrong. They mean you’re stepping into something meaningful.

You’re pushing your limits. You’re putting yourself out there. You’re doing something most people will never dare to try.

So the next time you feel those butterflies? Smile. Say thank you. And get ready to fly.

🧠 Why We Get Nervous🎯 Reframe the Nerves💥 Focus on What You Can Control🧘‍♀️ Pre-Race Calm Tools⏱️ What If I Still Freak Out?🏁 Final Thoughts

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. It’s preventable — if you train and race smart.

Let’s talk about how.

DM me or comment on this episode post. And if you want help dialing in YOUR marathon training — DM me “FREE WEEK” and we’ll get you started with Run4PRs Coaching.

Until next time — run smart and finish strong! 🏃🏼‍♀️💥

[Outro music fades in and out]

 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!

First off, it’s important to understand what changes as we age. Muscle mass starts to decline after age 30, which affects our strength and speed. Also, aerobic capacity (the ability of your heart and lungs to provide oxygen to your muscles) tends to decrease with age. This makes it harder to sustain faster paces.

But here’s the good news: these age-related changes aren’t permanent. By being proactive in our training, we can maintain and even enhance our running performance over time.

Don’t compare yourself to pro or olympic athletes. You aren’t a pro. 

💡 Consistency is Key: Staying consistent with your running routine is vital. This doesn’t mean running hard every day. In fact, your training should be a healthy mix of easy runs, workouts, and recovery. It’s all about making steady, consistent progress.

💪 Strength Training Matters More Than Ever: As we age, strength training becomes non-negotiable. If you want to keep running fast, you need to keep your muscles strong. Focus on building functional strength through exercises like squats, lunges, and core work. Stronger muscles mean better running mechanics, more power, and better injury prevention.

🏃‍♂️ Speed Work: Now, it might seem like speed work would be off the table as you age, but it’s actually one of the best ways to improve. Shorter, high-quality intervals are fantastic for increasing your VO2 max (aerobic capacity) and improving your running economy. However, be mindful of recovery time. You may need more time between hard sessions to allow your body to fully recover.

🧘 Flexibility & Mobility: The older we get, the more we lose flexibility, which can impact our stride length and overall efficiency. Regular stretching, yoga, or mobility work can help you maintain a full range of motion and prevent injuries. Don’t skip this part of your training—it’ll pay off in the long run!

Ensure you’re getting enough sleep, hydration, and proper nutrition. Additionally, don’t overlook easy runs in your schedule. These runs are crucial for building endurance without overloading your body.

Let’s talk about mindset. As we age, we might face the temptation to compare ourselves to younger runners, but that’s a trap! Your biggest competitor is yourself.

You’ve got to develop the mindset that you’re still capable of pushing boundaries, setting goals, and improving. Focus on your process, not just the outcome. Celebrate the wins, whether that’s a PR or simply finishing a tough workout.

Don’t forget that mental toughness is as important as physical toughness, especially as you face the challenges of aging.

Until next time, stay strong, stay focused, and keep running toward your goals! 🏃‍♀️🔥

 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, fast, and fully ready to race your best.