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 also for your mental well-being. Many find that the training process teaches discipline and can be a great way to set a personal challenge!

Segment 2: Setting Goals

Next, let's discuss the importance of setting goals. It's crucial to have clear, achievable targets as you begin training. Maybe your goal is to simply finish your first half marathon, or perhaps you’re looking to beat your previous time. Whatever your objective, make sure it's specific and realistic.

Think about what motivates you and how you want to feel on race day!

Segment 3: Training Plans

Now, let’s move on to training plans. There are many different plans available, so it’s essential to find one that fits your current fitness level.

A typical training plan often spans 10 to 16 weeks and includes:

• Long runs: These are key for building endurance.

• Speed workouts: Intervals or tempo runs can improve your pace.

• Cross-training: Activities like cycling or swimming can help with overall fitness without the impact on your joints.

• Rest days: Don’t underestimate these! They help your body recover.

For beginners, I recommend looking for plans from reputable sources like the Runkeeper app or Hal Higdon’s website.

Segment 4: Nutrition and Hydration

Training for a half marathon isn’t just about running; nutrition plays a critical role too. Fueling your body properly can make a significant difference in your performance.

Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. And don’t forget hydration! Aim to drink water consistently throughout the day and especially before, during, and after your long runs.

Segment 5: The Importance of Rest and Recovery

Speaking of recovery, it’s crucial to understand the importance of rest days. Your muscles need time to heal and grow stronger after those intense training sessions. Incorporate active recovery like gentle yoga or light walking to keep your body moving without added strain.

Listen to your body. If you’re feeling overly fatigued or notice persistent aches, take a break or modify your schedule.

Segment 6: Race Day Preparation

As race day approaches, preparation is key. In the days leading up to the race, focus on getting adequate sleep and sticking to familiar foods. On the morning of the race, have a light breakfast and ensure you’ve planned your route to the race location to avoid any last-minute stress.

Before you start, take a moment to visualize crossing the finish line and achieving your goal!

Segment 7: Common Mistakes to Avoid

Finally, let's cover some common mistakes to avoid. One major pitfall is overtraining, which can lead to injuries. Make sure to listen to your body and don’t push through pain or excessive fatigue.

Also, pay attention to nutrition and hydration; neglecting these can impact your performance on the big day. Lastly, don’t skip rest days! They’re just as important as the training itself.

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 having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don’t have to bounce back or crush crazy goals. Your goals can change and that is OKAY too.

Kids do change your life but it’s not a ‘bad thing’

Forces you to prioritize what is important

Maybe you realize running isn’t that important to you

Puts it into perspective

Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think

You won’t have as much free time

Can help you be more efficient

Helps you be mentally tougher

How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate?

Keep trying until you find a routine that works for you

Hating something is a sign that something is not right

Don't live in resentment change your life!

Change your job

Change where you live

Change SOMETHING or you will remain stuck

USE YOUR RESOURCES

Gym with childcare

Stroller run

Babysitter/nanny for runs

TREADMILL IN HOME

Invest in your health!

“It’s okay to ask for help” they mean with things like this!

Just because you don’t bounce back doesn’t mean you won’t eventually get to where you want to be

Partner communication/help 

“Who is watching the baby??”

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 to being okay with not being ‘all in’ on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals

How long was your season?

Did you have a big build up

When was your last offseason?

Ask yourself why you have that goal

What is next for you in the next 6-12 months?

If you have another big build coming up, take time off

If you have to dive right back in, less of an offseason considered

Black and White/All or nothing traps

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 realistic?

It can be- with the speed and background

VDOT calculator

What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50

Hour of running per day

Can be boring

Life almost revolves around running

Planning is key!

Learning to say no

You can’t often be good at multiple areas of fitness at once

If you want to go for a BQ… you almost have to go ‘all in’ on running

Getting fast in the shorter distance races

Practice pushing hard

Hitting the prerequisites

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 should be a cut back week where we don’t do activity over 90 min to allow for that. This is a good argument… but let’s do a deeper dive

Cut Back Weeks

What is the def of a long run

7 day is just easy mentally for people to create but its truly ot ideal

Training is a high stress load on the body.

Your body needs macro and micro rest

It allows you the chance to recover from the hard training

You don’t actually get faster from the training, you get faster from the recovery periods

Other things to do instead of a long run

Cut back long run

A short workout

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 always better. More mileage can be better and faster runners usually do run more, but it’s important to look at the variables at play for weekly mileage and come up with a plan to see what weekly mileage YOU should be running. 

Your background?

Other endurance sports?

Are you injury prone? High mileage = high responsibilities

How long have you been running?

How many miles per week do you usually run?

Have you ever increased and gotten hurt?

Current life

Do you get 7-8 hour of sleep per night

What are your goals?

What are you training for in the next few months/years?

When was your last off season?

Your training

How often do you do other activities

Do you have time to commit to more mileage?

Will you have to sacrifice sleep?

How do you feel after a week of increase or decrease

Do you currently run slow enough on easy days?

Can we optimize by adding in quality workouts?

www.run4prs.com

1. 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.

2. Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization.

3. Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue, burnout, and increased risk of injury. Easy runs provide a crucial balance.

4. Improving Running Economy: Running at easier paces helps you develop a more efficient stride and conserve energy over longer distances.

5. Strengthening Muscles & Tendons: Easy runs gradually strengthen your musculoskeletal system, making you more resilient and less prone to injury.

6. Enhancing Mental Fortitude: Embracing easy runs teaches patience, discipline, and the importance of listening to your body.

www.run4prs.com for a free week of training

1. 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.

2. Life Happens: Work, family, and other commitments can impact your training time and consistency. It's important to be flexible and adapt your training to fit your current lifestyle.

3. The Aging Athlete: Our bodies change as we age. It's important to adjust our expectations and training accordingly. Focus on maintaining fitness, preventing injury, and enjoying the process.

4. Rediscovering Your "Why": Sometimes, a shift in motivation can reignite your passion for running. Explore new goals, try different types of running, or find new ways to connect with the running community.

5. The Power of Consistency: Even if you're not getting faster, consistent running offers numerous physical and mental health benefits. Celebrate those victories!

6. Finding Joy in the Journey: Running is a lifelong journey with ups and downs. Focus on the joy of movement, the camaraderie of the running community, and the personal growth that comes with the challenges.

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-kilometer runs, each followed by a workout station like sled pushes, rowing, burpee broad jumps, and wall balls. It’s a true test of both cardiovascular endurance and muscular stamina.

8x 1k run

1 strength station in between

1. Ski erg 1k

2. Sled push 50 meters

3. Sled pull 50 meters

4. Burpree board jump 80 meters

5. Row 1k

6. 200 meter farmer carry

7. 100 meter lunges

8. 100 wall balls

Now, let’s dive into our experience from race day!

Let’s break it down:

• What Went Well: Our running background definitely helped. The one-kilometer segments felt like a chance to reset and control our breathing before diving back into the next challenge.

• Biggest Challenge: The sled push and pull were absolute killers. We knew they’d be tough, but the sheer leg burn was next level. It’s a game-changer, and we now have major respect for those who make it look easy.

• Proud Moments: Crossing that finish line! The last wall ball station was brutal, but the energy in the room and the support from other athletes pushed us through.

Key Takeaways as Run Coaches

1. Running Strategy Matters – A strong run base helps, but knowing how to pace yourself between stations is key. We went out too hot at the start and paid for it later.

2. Strength Work is Non-Negotiable – Runners, take note: leg power, grip strength, and full-body endurance are just as important as speed. We’re definitely going to tweak our training plans.

3. HYROX is for Everyone – One of the coolest parts was seeing people of all fitness levels tackle this challenge. Whether you’re an elite athlete or just looking for a new goal, HYROX is an incredible test of grit and determination.

What’s Next for Us?

Would we do it again? Absolutely! But next time, we’re coming in stronger, more prepared, and ready to take on those sleds with a vengeance. We’ll be incorporating more functional strength training and refining our pacing strategy.

And for anyone thinking about trying HYROX—do it! It’s tough, but the sense of accomplishment is 100% worth it.