Run4PRs

HOW LONG DOES IT TAKE TO SEE RESULTS❓🔥

Podcast Episode #184 🎙

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We post about athletes crushing their previous best times often… but how long does it actually take to improve? 🤔

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👉It takes about SIX WEEKS to see physiological aerobic benefits from training using the progressive overload principle! This means overloading the body with training stimulus, recovering from it, and then overloading it again

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👉In TWELVE WEEKS? You can expect to see even more benefits and the longer you train, the more benefits you will see. Consistency is key!🔑

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Something we also get asked as coaches ⬇️

🔥 "How long will it take me to run x:xx time?" This depends on so many factors! No two athletes are the same. It depends on:

⭐️ Your background and tendencies as a runner (how long you've been running, if you played other aerobic sports previously, how consistent you are with training, your ability to push yourself, what sacrifices you're willing to make for running)

⭐️ Your genetics

⭐️ Your age

⭐️ Your life stressors overall (kids, job, etc.)

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🔥 ALSO IMPORTANT: You CANNOT improve without proper recovery between! Remember that everyone is different and therefore every runner’s recovery time is a little different🔥

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Are you ready to reach the next level with your training? Sign up for a FREE seven day trial with us! Link in bio. 👉 www.run4prs.com

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#run4prs #teamrun4prs

TREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔

Podcast Episode #182🎙

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A frequent question we get asked is: What are the PROS and CONS of running on the treadmill and running outside?! Are they the same?

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CONS OF THE TREADMILL👎

⭐️ Treadmills do not allow your body to use as many muscles (when outside you do not need to pivot to change directions; you are running in one direction the entire time)

⭐️ When running on a treadmill, the belt is moving TOWARDS you so there’s less effort required to move your body forward

You are not able to mimic outdoor race day conditions inside

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PROS OF THE TREADMILL👍

⭐️ The treadmill is a softer surface, which can give your joints a break!

⭐️ You can set the speed for workouts without having to check your watch for your pace

⭐️ Safety in the inclement weather

⭐️ Can multitask on treadmill

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CONS OF OUTSIDE RUNNING👎

⭐️ You are at the mercy of the elements outside which can be dangerous

⭐️ You have to monitor your pace more frequently during workouts

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PROS OF OUTSIDE RUNNING👍

⭐️ You activate more muscles when running outside by changing directions and needing to maneuver more!

⭐️ Running outside callouses your body and allows your body to become stronger due to the harder surfaces

⭐️ You can mimic race day conditions and surfaces

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THE BOTTOM LINE👇

If you're training for a race, running outside is the best possible way to mimic race day. Sometimes the treadmill is the only option due to unfavorable weather, not having childcare to get outside of a run, etc.. Run outside when it's safe, and use the treadmill as a tool when needed!

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Follow us for more training tips @run4prs

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COLD WEATHER RUNNING SECRETS REVEALED 🔓

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We’ve got you covered!👇

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WHAT TO WEAR (in general, use your best judgment with windchill and other factors. You may need to wear more or less depending on windchill!):

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✅ 50 DEGREES (10 C): Shorts & t-shirt

✅ 40 DEGREES (4 C): Long sleeved top, shorts/pants, gloves

✅ 30 DEGREES (-1 C): Gloves, tights, long sleeves (two layers-- one tighter close to skin, one looser on top), headband/hat

✅ 20 DEGREES (-6 C): Gloves, chopper mittens possible, tights, long-sleeved tighter base layer, windbreaker jacket, headband/hat

✅ 10 DEGREES & UNDER (-12 C and under): Gloves, chopper thermal mittens if really cold/windy, tights & windbreaker pants, long-sleeved tight base layer, headband, neck buff, face mask, windbreaker jacket

✅ SNOW/ICE: Winter waterproof running shoes for snow & ice, YakTrax to put on your shoes for snow or putting own lugs on shoes

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HOW TO TRAIN:

✅ Run on the treadmill when needed: Use your best judgment and stay safe inside when you need to

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✅ Run by effort: Your paces will be slower in the cold and snow/ice. Run by effort instead of pace!

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✅ Find plowed paths for better & safer footing

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✅ Reflective/light up vests/headlamps for darkness

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✅ Set rules for yourself: If it’s above “x” degrees outside, then you have to run outside instead of inside. Not only is training outside better for race day performance (your races are outside so you want to simulate race environments), but you also get therapeutic and mental health benefits from getting outside too

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Other posts will show our favorite brands and products for winter! 👍

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Follow us for more training @run4prs ⭐️

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#teamrun4prs #run4prs #wintertraining #5ktraining #marathontraining #igrunner #instarunner #runnersofinstagram #womensrunningcommunity

HOW MANY MARATHONS IS TOO MANY?

🎙 Podcast Episode #180: Listen for more on this topic!

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We want to get OFF the marathon hamster wheel (doing 2-3 marathons per year every year) if we want to get faster in the marathon. Doing 1️⃣ marathon every 12 months or 2️⃣ marathons in an 18 month period will help you get FASTER more quickly because you're able to focus on SPEED in shorter distances between the marathons 🙌

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Many athletes can get away with doing more marathons early in their running/marathoning careers and still see big success, but as you get faster you will need to be a bit more structured & specific in how you frame your training to continue to see those results 💪

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SWIPE in post to see a sample two year schedule to turn your 5K PACE into MARATHON PACE 🤩

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➡️ There are MANY reasons to do more than one marathon per year. Maybe you got into a race for charity or maybe you're trying to become a Marathon Maniac by trying to run a certain number of marathons in a certain timeframe. We don't want to discount these reasons! We just want to provide the knowledge that running LESS marathons may be the key for you to get faster (if that's your goal)

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We hope this helps you frame up the next few years of your training to reach your goals! 🏃‍♀️ Let us know if you have questions in the comments or DM us 💌

TOP 5️⃣ QUESTIONS to ask yourself when choosing your 2023 goal races ⬇️

PODCAST EP 179 🎙

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There's a lot that goes into choosing your race calendar especially when you're going for a PR. This post is geared towards those who specifically want to run their fastest time! 💪

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👉 1) ELEVATION: Do you like flat, downhill or hilly courses? Downhill and flat courses are much faster than hilly courses. Downhill courses, like REVEL, aren't for everyone but most people will run much faster on a downhill course. Aim for 200 feet or less of elevation gain for a flatter race. You can go to www.findmymarathon.com to look at course elevation profiles

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👉 2) WEATHER & TRAVEL: Do you do well running in warm weather? Do you have the opportunity to heat train beforehand? Do you do best in cooler weather? Do you have the means to travel to a race? If you want the best possible shot at 40-50 degree weather to run your best, we recommend November in northern U.S. states and December/January/February in other parts of the country. Many October or March/April races in northern states can still be 60-70 degree days. We recommend steering clear of longer races (half/marathon) anywhere in the country from May-September to avoid heat

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👉 3) CROWDS: Do you thrive off of crowds? Do you need spectators to push you along? Aim for a larger race!

Do crowds stress you out or cause you to run too fast too soon? Maybe you'd be better off with a more low-key race!

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👉 4) COMPETITION: Many runners like to have competition when they race and get pushed by other runners. If this is you, aiming for a larger race may be the best call. Smaller marathons, for example, get very spread out and you're running alone for a majority of it

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👉 5) LIFE SITUATION: Are you a teacher or someone who has the summers off? A fall race is probably better for you so you can train during your time off.

Do you have younger children who are home for the summer? Maybe a spring race is better for you when they are back in school during your training months

Figure out what works best for your life! 🙌

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We hope this helps! #teamrun4prs #run4prs

UNLEASH SPEED: How FAST Can You Become? 🏃‍♀️💨

FREE PROGRAM 🙌

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Are you wondering: 🤔

❓ "What should I be focusing on right now?”

❓ “How many miles per week should I be running?”

❓ “What sort of workouts should I be doing?”

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JOIN Unleash Speed program now starting on Oct 31 💪

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Let’s keep you excited for training & set you up for success for Spring & Fall 2023! 🤩

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THE PROGRAM DETAILS:👇

⭐️ Totally free & FLEXIBLE. You don't need to start right on Oct 31 if that doesn't work best for you!

⭐️ 11 weeks long

⭐️ Weekly training tips sent to your email inbox

⭐️ FIVE time trials throughout the course of 11 weeks

⭐️ The Run4PRs Unleash Speed Training E-Book complete with a training plan and race pacing guides

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WHY SHOULD YOU JOIN?👇

⭐️ Nothing changes if nothing changes: If you are constantly training for a half and full marathon and you are seeing the same times year after year, chances are you need to CHANGE THINGS UP! You need to focus on your speed to see those big results

⭐️ Build confidence in other distances

⭐️ Capitalize on speed before you age up

⭐️ Learn how to race hard and push yourself!

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👉 Go to https://run4prs.com/unleash-speed to join! If you know you need a more specific plan, you can start a free trial TODAY with us! Link in bio. www.run4prs.com

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#teamrun4prs #run4prs #5ktraining #1miletraining #igrunner #instarunner #runnersofinstagram #womensrunningcommunity

WHAT IS POLARIZED TRAINING❓

Podcast Episode #177 🎙

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Simply put: Keeping the easy days easy and the hard days hard

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STRESS + REST = GROWTH 💪

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💪STRESS = hard running days and hard strength training

👍REST = easy running, easy cross training, yoga, sleep, complete rest days, walks

📈GROWTH = get faster & get stronger

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YOU👏CANNOT👏REACH👏YOUR👏POTENTIAL👏WITHOUT👏POLARIZED 👏TRAINING

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MOST of your training is the “REST” part of the equation. 80% of your mileage needs to be easy so you can fully maximize the hard workouts and recover from them. Hard workouts and hard strength training is taxing on the body. You NEED to respect this and take your rest seriously if you want to improve

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EXAMPLE:👇

✅22:00 MINUTE 5k PR (7:04 pace per mile)

✅80% of mileage is run @ 9:00-10:00 pace (2+ minutes per mile slower than 5k PR pace!)

✅20% of mileage is run @ 6:30-8:00 pace per mile depending on the type of workout

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👉See what pace range is left out there? 8:00-9:00 pace! This athlete should generally AVOID doing a lot of training in that pace range (what we call the ‘gray zone’) because it’s just hard enough to delay your recovery but not hard enough to help you improve

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IF YOU DON’T SLOW DOWN ENOUGH, SOONER OR LATER YOU WILL:👇

❌Get injured

❌Get burned out

❌Not reach your potential on hard workout days

❌Not reach your potential during races

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Easy runs DO help you improve too. They aren’t JUST for recovery:

✅Increased capillary density which means more ways for your blood to make it to your muscles to delay fatigue

✅Mitochondrial growth to help you burn fat efficiently which is needed in endurance events

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🔥BOTTOM LINE: Slow way down on your easy days. Work hard on your hard workout days. POLARIZE YOUR TRAINING!🔥

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#teamrun4prs #run4prs #marathontraining #igrunner #fasterrunner #rundisney #runcoach #vdot

THE OFF-SEASON: How to Perfect It & Why You Need One 🎙 PODCAST EPISODE #176

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1) Avoid Injury & Burn Out: You can't be in peak fitness forever. You need a break from half or marathon training to avoid injury and burn out

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2) Mental Break & Long-Term Goal Planning: Your mind will benefit from a half or marathon training break. An off-season doesn't have to mean no running! It can mean running with a bit less structure and running less than peak training. You can also use this time dream up your next goal race or time!

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3) Get Faster: Did you know getting faster in shorter distance races will ultimately lead to faster times in longer distance races? Change it up and work on your 5k or 10k speed after taking some recovery post-Fall race

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4) Focus On Other Areas of Training: Focus on your strength, nutrition, flexibility, mental toughness. Use your extra time to your advantage to become a well-rounded athlete!

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This is a podcast episode you won't want to miss! Listen now 🎙

BUILDING FITNESS OVER TIME

Podcast Episode #175 🎙

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Stress + Rest = Growth 📈

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👉 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 💪

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👉 During your running career, there will and should be periods of rest and recovery where you won't be in peak fitness! This is normal and good. You can't peak forever 🙌

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👉 After a training cycle, you should have an offseason where you're running less mileage and doing less intensity. This is necessary to continue improving! Your body needs a break after a training cycle to repair and build to become stronger 💪

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Remember: Your body is smart! It doesn't forget all the training you've done 🤩

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Do you struggle taking off-seasons? It helps to have the accountability of a coach to make sure you don't overdo it! Start a seven day FREE trial with us today and see what coaching can do for you. Head to the link in our bio. www.run4prs.com ⭐️

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Follow us for more training tips @run4prs

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THE SHAKE OUT RUN

Do you do a shake out run the day or two before a race? ⬇️

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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

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WHEN ⬇️

✅ 1-2 days before a race

✅ 1.5-3 miles for most amateur runners pre-marathon

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HOW ⬇️

✅ Aim to do it at the same time of day as your race

✅ Do it at the EASIEST end of your easy pace

✅ No need to do strides the day or two before a race. If you're used to doing them before a marathon, aim for marathon pace and no faster

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❗️ The shake out run won't make or break your race, unless you go too long or too hard. Remember you aren't gaining any fitness in the week or two before your race!

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#teamrun4prs #run4prs