Run4PRs

We often focus on the workouts & the stress of training. Athletes often want to do more and work harder, but did you know it’s a two sided equation? Stress + Rest = Growth! We need to have the rest portion in order to become better over the long run. When we have a training plan that focuses too much on the stress and not enough on the rest, we often see injury, burnout, and stagnation. This may not come right away, so it is often confusing for runners. Today we will be chatting about how to add more rest to your training

How often do you take rest days now vs when at your peak fitness?

Do you think running every day is good? How do you know when it becomes too much

How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough?

What is a ‘cut back week’ & why is it important?

Do you think most people do cut back weeks? Why not?

What if you feel good? Do you still have to do a cut back week?

Is it important to rest before you feel like you have to?

How does human physiology work when it comes to recovery?

What is the benefit of a rest day over running easy?

Should you cross training or strength train on your rest days?

When should you take your weekly rest days?

What if you are scared to take a rest day or are on a run streak?

How long will it take to lose your fitness?

How is training for the 5k and a marathon any different besides running more miles? Did you know that elite 5k runners still train 70+ miles per week? That is still a whole lot of running! A lot of the training for the 5k and the marathon are very similar, but there are some differences we should address to make sure you are training correctly for your goals. We will also chat about why it is possible to also PR in the 5k while training for the marathon

Targeting your training to each energy system will allow you to attend to specific aspects of metabolism that can improve your running performance.

What percent of the aerobic system is used during a marathon? 100%

What percent of the aerobic system is used during a 5k/10k 95-100%

What are the key focuses for a marathon training plan?

If you are training for a marathon, long, continuous runs are more important for their effects on glycogen storage and capillary and mitochondrial volumes. Intervals take on greater importance if you are training for a 5K and shorter distances, which are run at a pace closer to your VO2 max.

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Motivation can be pretty low this time of year if you live in the North. Motivation is a myth! Most athletes do not feel motivated to run regularly. We discuss how to train your brain to run and find ways to be consistent with the sport of running that don’t include waiting to “feel” like running. Want to try a 7 day trial for free? Www.run4prs.co

We talk a lot about training & workouts to get faster but what are the other things you can do to get the fastest times out of your body? We take a deep dive into the 4% shoes and downhill courses. Www.run4prs.co

The Boston marathon is 3 months away! Runners work so hard to get to this point in their running careers. We are sharing tips for crushing the hills and running your very best time at Boston. In addition to the Newton Hills (Heartbreak Hill) you will face challenges like a later start race time AND unknown weather conditions that can cause additional challenges. We share tips you can implement in your training now to be ready to enjoy the Boston Course in April

INJURY PREVENTION TIPS 🔥

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Injuries are a runner’s worst nightmare! We are chatting today about ways to avoid injuries from happening & what you should do if you do become injured.

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Seeing your doctor & taking time off right away is key for any injury. It’s important to not run through pain. Athletes can benefit from smart training & correcting imbalances that often cause injuries.

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We have all had bad races or bad workouts. How can we rebound from them with confidence? We must change our perspective when you are feeling negative or stuck. Self belief is very powerful. Training your mind is key to becoming the best athlete you can be. We chat about building confidence & avoiding negativity.

Today we go into detail on tempo runs. Learn why these are the cornerstone workout for all distance runners. We take a deep dive into the differences between: marathon pace, steady state, threshold, & anaerobic work. We discuss how to calculate paces and implement these types of workouts into your training. Become the beat distance runner you can be by focusing on the RIGHT workouts. Train smarter not harder!

Coach Skelly and Victoria chat about the law of diminishing returns. Does it become harder to get faster as you get faster? Can anyone qualify for the Boston Marathon? How can you discover your physical limits? Is there a problem with the instant gratification culture?

It’s that time of year again! Lots of colds and flus going around! The worst part about getting sick as a runner is having to take time off ;) we do a deep dive into tips to avoid getting sick & how to navigate training if you do get sick. Www.run4prs.co