Run4PRs by Run4PRs

04.26.2024

241. Strengths and weaknesses as a runner

Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This...

04.19.2024

240. Marathon in 99% aerobic

www.run4prs.com Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the...

04.04.2024

239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?"

I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239 3 hour long run rule Marathon pace work- when is it good Can I run a marathon 6...

03.29.2024

238. How to Figure Out Goal Race Pace

www.run4prs.com We sometimes see runners on strava or IG referencing their ‘goal race pace’ for various distances. We wanted to do a deep dive into how useful this actually is to train using goal race paces or if it is actually...

03.22.2024

237. Adding in hills

Many runners dislike hills for a number of reasons. They are hard & they can slow you down! Many people avoid hills because they don’t like how hilly routes slow down their average pace. It is important to work on...

03.14.2024

236. Become a Better Racer: Hit Your Goals On Race Day!

www.run4prs.com Have you ever seen an athlete have an amazing race and wonder how they were able to pull it off? Do you ever wish you could get the extra edge that other athletes seem to have on race day? Today...

03.07.2024

235. Train at 80% and race at 100%

www.run4prs.com Lots of runners love the feeling of crushing a big workout and having something they can confidently hang their hat on as a statement of their race day abilities in training. However, when athletes constantly overreach and dig too far...

02.26.2024

234. How to make time for training

Finding time to get in the miles can be challenging. We all live busy lives! However, most athletes who have been in the sport of running for a long time will attest to making training a part of your routine...

02.15.2024

233. Does Slowing Down On Easy Days Actually Work?

www.run4prs.com Running is an aerobic sport! We need to train in the aerobic zones to improve at long distance running. The biggest mistakes runners make is going too fast on your easy days. Going too fast on your easy days puts...

02.06.2024

232. What Workouts To Get Faster: Examples & How To Calculate Them

www.run4prs.com Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the...

01.25.2024

231. How To Build Mileage

www.run4prs.com How many miles do you run per week? How does one build up to be able to run 50 or even 100 mile weeks? Should everyone try to achieve high mileage? These are all great questions we will be addressing...

01.17.2024

230. Could walking improve your running?

www.run4prs.com Today we are going to talk about walking & how it fits in with run training. Some people are run/walkers and other people have to start with walking on their easy days. We are going to talk about how...

01.08.2024

229. How to Run Stronger in 2024

www.run4prs.com Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training...

01.01.2024

228. Does the Treadmill Count?

www.run4prs.com We are entering the winter season right now and many athletes are forced to run inside for safety purposes. Sometimes people run inside as a preference during the winter. We are going to do a deep dive into the topic...

12.15.2023

227. Have you peaked with running potential?

www.run4prs.com Many people get to a place with their running where they feel like they can no longer improve with their running. Often this is due to the law of diminishing returns. It just becomes harder to get the extra...

12.08.2023

226. How Long Until I Get Faster?

www.run4prs.com Everyone has goals to see improvement. It is what gets us hooked on running. We love seeing growth and the efforts of our hard work paying off. But it actually takes a bit of time to see improvements on...

11.27.2023

225. Is your offseason over?

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...

11.10.2023

224. Stregnth Training: Why Runners Need It!

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...

10.31.2023

223. What Does It Really Take To Qualify For Boston?

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...

10.20.2023

222. Offseason: Do You Need It? How To Improve Long Term

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...

10.10.2023

221. Do you NEED to take time off after your goal race?

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...

09.28.2023

220. Race Nerves? Listen To This!

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...

09.19.2023

219. Is My Race Goal Too Aggressive?

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...

09.07.2023

218. How to feel every mile of a marathon

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

08.31.2023

217. Race Pace: How To Determine Your Race Day Pacing Plan

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...

08.24.2023

216. Tapering: Avoid These Mistakes!

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...

08.16.2023

215. Back To Back Long Runs & Are You Running Too Long On Your Long Run Days?

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...

08.07.2023

214. Are You Running the right workouts to get faster?

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...

07.27.2023

213. Peaking Too Soon

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...

07.20.2023

212. The 20 mile Long Run

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...

07.13.2023

211. Practicing Water Stops

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...

07.05.2023

210. "Easy Running Makes My Form Weird: Should I Go Faster?" & Other Ask The Coaches Questions

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...

06.22.2023

209. Fueling Endurance Sports: Mistakes We See & How to Reach Your Potential

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,...

06.15.2023

208. Heat, Humidity & Your Running: Secrets to improving in unfavorable conditions

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,...

06.08.2023

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Run4PRs episodes:

241. Strengths and weaknesses as a runner

240. Marathon in 99% aerobic

239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?"

238. How to Figure Out Goal Race Pace

237. Adding in hills

236. Become a Better Racer: Hit Your Goals On Race Day!

235. Train at 80% and race at 100%

234. How to make time for training

233. Does Slowing Down On Easy Days Actually Work?

232. What Workouts To Get Faster: Examples & How To Calculate Them

231. How To Build Mileage

230. Could walking improve your running?

229. How to Run Stronger in 2024

228. Does the Treadmill Count?

227. Have you peaked with running potential?

226. How Long Until I Get Faster?

225. Is your offseason over?

224. Stregnth Training: Why Runners Need It!

223. What Does It Really Take To Qualify For Boston?

222. Offseason: Do You Need It? How To Improve Long Term

221. Do you NEED to take time off after your goal race?

220. Race Nerves? Listen To This!

219. Is My Race Goal Too Aggressive?

218. How to feel every mile of a marathon

217. Race Pace: How To Determine Your Race Day Pacing Plan

216. Tapering: Avoid These Mistakes!

215. Back To Back Long Runs & Are You Running Too Long On Your Long Run Days?

214. Are You Running the right workouts to get faster?

213. Peaking Too Soon

212. The 20 mile Long Run

211. Practicing Water Stops

210. "Easy Running Makes My Form Weird: Should I Go Faster?" & Other Ask The Coaches Questions

209. Fueling Endurance Sports: Mistakes We See & How to Reach Your Potential

208. Heat, Humidity & Your Running: Secrets to improving in unfavorable conditions

207. What fitness level do you need before training for your first marathon?

206. How does Orange Theory Fit or Other Fitness Classes In With Your Marathon or Half Marathon Training?

205. When will easy runs get faster?

204. Exhausted for hours after a long run? Try doing this

203. Run Streaks: the good, the bad & the ugly

202. What would you do differently for your 1st marathon? And other ask the coaches questions

201. “Too slow” on easy days: is this possible? And more ask the coaches questions

200. Why is easy running so challenging? Tips to slow down & embrace your true easy pace

199. VDOT Marathon Prediction vs Your Actual Marathon Finish Time: How to actually achieve your VDOT marathon prediction

198. Transitioning From Treadmill Back Outside After Winter

197. Big Time Goals: How To Train Safely To Achieve The Times You Want

196. Workouts vs Racing: What is the difference?

195. Can Trail Running Make You Faster? & other ask the coaches questions

194. Has running become a “chore”? Tips to reignite that running spark

193. Are you running too much or not enough? Weekly mileage podcast

192. How fast should you run on race day? & more ask the coaches questions