Run4PRs

RUNNER'S OFF SEASON: HOW MUCH TIME SHOULD YOU TAKE OFF AFTER YOUR RACE? 🤔

Podcast Episode #133 🎙

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THE MARATHON:👇

✅ 1-2 weeks completely off

✅ No long runs over 90 min for 30+ days

✅ No workouts for 3+ weeks

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THE HALF MARATHON:👇

✅ 3-10 days completely off

✅ No long runs over 90 min for 2-3 weeks

✅ No workouts for 2+ weeks

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THE 5k-10k:👇

✅ 1-5 days completely off

✅ No workouts for a few days after that

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WHY DO YOU NEED AN OFF SEASON? 🤔

✅ You CANNOT maintain peak fitness forever

✅ You may get burned out or injury

✅ You body and mind NEED time off to reset

✅ Training is TAXING on the body!

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REMINDER:👇

✅ The off season is different for everyone! It may mean no running at all for a few weeks for some. No matter what, the off season is a time for reduced intensity and mileage 📉

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Do you have more questions about recovery and the off season after a race? Let us know! Head over to the link in our bio to chat with us. www.run4prs.com ⭐️

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Follow us for more training tips @run4prs

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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 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- IS IT BETTER TO RUN EASY BASED ON HR OR PACE?

Both can be great tools. We want to make sure we get accurate reads on both.

Pace: make sure you have races recently so you know your current fitness and use a VDOT calculator

HR: make sure you have a chest strap and have calculated your max HR. 220-age is not your max HR. Stay in zone 2 for most easy runs

Other things impact HR such as caffeine, stress, recovery, sleep, nutrition, medicines.Sometimes athletes can drive themselves crazy tying to stay in a specific HR zone if any of these variables change, your HR may change on the run.

However, HR changes can be nice to take note of. Perhaps you are not recovering as well as you should OR you are not slowing down enough

2-WHAT ARE SOME RUNNING FORM TIPS?

Running form typically varies a bit from person to person. With time and practice, running economy, or how efficient you are at running tends to improve. Your body naturally wants to utilize as little energy as possible and naturally over time tends to adapt a better running form to become more efficient. However, there are sometimes people who have small running form tendencies that do waste energy and they stick around because of muscle memory or habit.

We want to discuss some of the tendencies that can occur and quick fixes for each.

1- Arms too high

2- Bounding in the air

3- Arm swing across the chest

4- backwards or too much forward lean

3- DO YOU NEED TO RUN A CERTAIN DISTANCE OR TIME TO SEE BENEFITS? IE RUN FOR AT LEAST 60 MIN?

Yes! Research has shown that the sweet spot is between 60-90 min. https://pubmed.ncbi.nlm.nih.gov/6295989/

If you are training for a longer distance race, the long run becomes important. Endurance is built on long runs. On a cellular level, you will develop an increase in capillary networks from the lungs & leg muscles. This means blood & oxygen can be transported better, so you can use the oxygen more efficiently.

2. Increase in mitochondria which power the cells to utilize the oxygen more effectively

3. Body learns how to become more conservative with muscle glycogen and opts to utilize body fat as a form of fuel

4. The fast-twitch convertible muscle fibers can be taught to act like  slow-twitch muscle fibers which allows enabling them to participate more in endurance-related events

5. Connective tissue becomes stronger between muscles, tendons & bones which can reduce the risk of injury.

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

Podcast Episode #131 🎙FREE 7 day coaching trial www.Run4prs.com

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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)

⭐️ Treadmill belts assist leg turnover which makes running faster easier and doesn’t translate as well to racing outside

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

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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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STRIDES: YOUR SECRET TO SPEED!

Podcast Episode #130 🎙

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Do you do strides? Strides may be a new concept to you, but they can help you reach your potential as a runner! Not sure how, when or why to do them? We’ve got you covered 👇

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THE BENEFITS:

✅ Have you ever heard of cadence? This is the amount of steps you take while running per min. Most people need to increase their cadence to be running at a more efficient level. Strides can help increase your cadence

✅ Wake up the legs after an easy run for more advanced speed workouts to come later in the week. Sometimes strides can be used before a hard workout or a race. This will allow your legs to be ready to dive into a faster pace in the workout

✅ Help improve running form: By running at top speeds, your body is forced to run with its’ most efficient form. You will teach your body how to run more effectively

✅ Preparing your body to learn how to ‘change gears’: Strides are a great precursor to more advanced speed workouts. Incorporating strides early on in your running career can teach your body the different ‘gears’ you have

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HOW TO:

✅ Starting at 75% effort building to 90% effort (gradual accelerations are best to ease into them and reduce risk of injury)

✅ 4-6 x 10-30 seconds @ 1 mile-5k effort

✅ 1-2 min recovery between each stride

✅ Focus on form

✅ NOT an all-out 100% effort, risk for injury goes way up if you try to sprint your strides

✅ Go off of feel. No need to look at watch during strides

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OPTIONS FOR STRIDES

✅ Uphill strides or downhill strides for hilly course prep

✅ Strides after easy run

✅ Strides before speedwork or races

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Want to reach the next level with your training? Start a seven day FREE trial with us and see what coaching is all about! Link in bio. www.run4prs.com ⭐️

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Follow us for more training tips @run4prs

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FREE 7 DAY COACHING TRIAL: 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 than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport.

1- HOW WILL I EVER BE ABLE TO RUN MY HM PACE ON RACE DAY?

She is running her first half marathon & worried that she will not be able to hold the pace.

Doing a race in training to see where you are at

Learning experience

Setting a speed limit

Remembering that it will feel easier on race day

2-AFTER 2 YEARS OF DOING ALL MY LONG RUNS EVERY WEEKEND, I HAVE GOTTEN SLOWER. TIPS FOR IMPROVING SPEED ON LONG RUNS

Do not judge your fitness based on your long run pace

Doing a VDOT time trial to get an accurate read on your fitness

Allow time for training between fitness tests

80% easy running + 20% workouts

In a 40 mile week this is 10 miles of workout pace work

Retest in 6-12 weeks and set goals

3- DO YOU THINK ATTEMPTING A BQ AT FIRST MARATHON IS UNREALISTIC?

It may be a really realistic goal for someone who has been running for years and has a VDOT time equivalent of running a BQ time or faster. Coach Ben ran 2:40 in his first marathon which was a 25+ min BQ. However, this was done after 10+ years of competitive running.

4- CAPPED LONG RUN AT 3 HOURS.. RAN 5.5 HOUR TIME.. STOMACH WENT HAYWIRE.

We recommend capping the long run at 3 hours to allow for a reduction of injury. When we run over 3 hours the risk for injury increases. However, as the races get longer, there can be issues that creep up such as fueling! The longer the race, the more room for things to go wrong.

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):

✅ 50 DEGREES: Shorts & t-shirt

✅ 40 DEGREES: Long sleeved top, shorts/pants, gloves

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

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

✅ 10 DEGREES & 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/trail running shoes for snow & ice, YakTrax to put on your shoes for snow

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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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Later this week, we will share some of our favorite products. Have more questions about winter training? Need more help with training through the cold? We’ve got you! Sign up for a FREE seven day trial with us today. Link in bio. www.run4prs.com ⭐️

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Follow us for more training @run4prs ⭐️

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HOW DOES EASY RUNNING MAKE YOU FASTER? 🤔

Podcast Episode #127 🎙

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There are many running philosophies out there. 99% of them agree that easy running is the foundation of a training plan for any distance runner

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“Easy running” can create some grey area for runners. What is easy? 🤷‍♂️ Runners can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days

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As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be run at a slow and easy pace; the remaining 20% is reserved for faster/moderate running (tempos, speedwork, etc). Easy running is generally 65-77% of your max HR 💪

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✅ STRESS + REST = GROWTH: The 5k distance and up are AEROBIC events. You want to STRESS the aerobic system for GROWTH in the aerobic system. The aerobic system is stressed at EASY PACE! Easy pace also allows for REST/RECOVERY so you can push hard on your workout days 🏃‍♀️

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✅INCREASED CAPILLARY DENSITY: With increased capillary density, there are ways for the blood to make it to your muscles to aid when muscles get fatigued. Your body makes more capillaries as an adaptation to running more easy miles

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✅MITOCHONDRIAL GROWTH: Low-intensity training helps the growth of mitochondria (your cells’ powerhouse), which helps the body burn fat efficiently which is needed in long distance events

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✅RECOVERY: Running at easy pace helps facilitate blood flow to muscles that need repair after a hard workout (fast running). It helps speed up the recovery process if done correctly. When your heart is working too hard, it actually puts more stress on your body and hinders the healing process. When your body is not able to recover between “fast” running days, it can lead to burn out or injury!

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WHAT SHOULD EASY PACE FEEL LIKE? It should feel like a 3-5/10 on an effort scale. It might feel a little weird, almost like a walk. You should end the run feeling like you could go a lot longer 😃

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Need help embracing easy running? Sign up for a seven day FREE trial with a coach today! Link in bio. www.run4prs.com ⭐️

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YOUR MARATHON IS OVER. NOW WHAT? 🤔

🏃‍♀️ Find your next gear with Unleash Speed

🏃‍♀️FREE program beginning Nov 1

🏃‍♀️Learn more about the program on podcast episode #126

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👉 Maybe you neglect speedwork as a long distance runner

👉Maybe you struggle staying motivated after your fall races are over

👉Maybe you consistently take the months of Nov-Jan off because you don’t know what else to do or you aren’t motivated

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THE REALITY IS: If you don’t run much for 3-4 months out of the year, that totals to a FULL YEAR of not running after three years 🤯

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The runners who reach their potential train ALL YEAR ROUND with specific training for each part of the year. They have focused training throughout the entire year 🙌

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Marathon training is exhausting. Shift your focus to speedwork & shorter distances to keep your momentum going. You don’t need to be running 90+ minute long runs every weekend all year round to improve your marathon time 💪

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WHAT CAN YOU GAIN FROM THIS PROGRAM?

✅ Improve your mental toughness

✅ Learn how to race

✅ Get faster in the shorter distances so you can become faster in the longer distances

✅ Learn how to be in control on race day

✅ Build strength

✅ Learn how to get uncomfortable

✅ Find that next gear you haven’t been able to tap into yet

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👉 Are you ready to unlock your potential? Get signed up for Unleash Speed at www.run4prs.com/unleash-speed for FREE ⭐️

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POST-RACE BLUES: How to Combat a Post-Race Identity Crisis 🚨

Podcast Episode #125 🎙

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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 💪

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✅ REPLACE RUNNING WITH OTHER THINGS: Now is the time to focus on some things you may have neglected during marathon training. You may spend your extra time meal prepping, doing yoga, hanging out with friends, doing projects around the house, etc. Have a plan so you don’t go crazy when it’s post-marathon time

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✅ REMEMBER THAT TIME OFF WILL MAKE YOU BETTER: Just like with a job, you need to have work/life balance and take some time off every now and again. If you don’t, you will gradually resent your job because you haven’t taken any time away from it. The same goes for running! Absence makes the heart grow fonder. If you take the necessary time off after a big race, you will come back READY to tackle more miles with a new goal in mind for your next training cycle

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✅ PLAN YOUR NEXT RACES & GOALS: If you’re ready, figure out what races and goals set you on fire. Think about the training that you would need to do to get to those races and goals. If the TRAINING sounds exciting, then you know your goals align with what you actually like to do

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✅ FOCUS ON THE LITTLE THINGS: Becoming a good runner is much more than just running the miles and hitting the workout paces. You have to think about your nutrition, your mental training, your strength training and injury prevention routine as well. Now is the time to establish good habits while you have more time and become the best, most well-rounded athlete you can be

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👉 Do you need help navigating post-race blues? Start a seven day free trial with us and unlock your potential next training season. Head to the link in our bio. www.run4prs.com

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👉 Follow us for more training tips @run4prs

THE OFF-SEASON: WHY YOU NEED ONE

Podcast Episode #123 🎙

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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? 👇

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⭐️ 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 a full week off and then running unstructured without workouts for a month or two. It really depends on your experience level, how you’re feeling at the end of your training cycle, when you took your last period of time off, etc. It doesn’t necessarily mean not running at all!

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⭐️ WHAT HAPPENS IF YOU DON’T TAKE AN OFF-SEASON?

You may see an increase in performance for a while by continuing to train without taking time off. Then, BOOM! You start to feel like crap, injuries start cropping up, or you don’t even feel like running anymore. You’ve hit burn out or injury and it could have been prevented by taking a planned off-season

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⭐️ WHAT SHOULD YOU FOCUS ON IN THE OFF-SEASON?

The off-season is a great time to focus on things you couldn’t focus on during a big marathon build up, like strength training and nutrition. It’s hard to build strength when you’re in an intense period of running training. It can be challenging to focus on nutrition when you’re running a lot of miles. Time to make good habits again so these things become second nature!

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⭐️ SHOULD YOU DO OTHER TRAINING OTHER THAN RUNNING? Absolutely. You can use your off-season to do some other forms of aerobic training that are fun for you! Swimming, cycling, elliptical, etc. It’s a great way to maintain some aerobic fitness while giving your body and mind that break from running

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⭐️ SHOULD YOU WORK WITH A COACH DURING THE OFF-SEASON? Oftentimes when a runner is left to their own devices, they either do too much or too little and they don’t have a plan for what to focus on during their off-season. A coach can help you set the tone for your off-season with certain focus points like strength or cross training and to make sure you’re doing just the right amount of mileage

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👉 Do you need a coach for your off-season? We have openings for seven day free trials right now! Head over to the link in our bio. www.run4prs.com

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👉 Follow us for more training tips @run4prs