Key ways to recover after a long run! Long runs are no doubt a crucial part of your training plan; the miles are important, but recovering well from the work is key to continue training.

Plus a little life / business update in the first few minutes - don't worry, we have a lot of exciting things coming in the future!

⁠www.trainmk.com/links⁠

⁠https://www.instagram.com/melissa_kendter/⁠

How to Run Faster, Fuel Better, and Dress for Cold Weather. After a recent poll on Instagram, I took the top three questions and dove deeper into each in today’s episode. We cover:

• How to hit faster paces and improve speed for longer distances

• Ideal daily protein intake for runners

• How to dress for cold-weather running, including a breakdown by temperature range

Whether you're chasing a PR or just want to feel more confident in your training, there's something here for you.

www.trainmk.com

@melissa_kendter

Today's episode is all about running shoe rotation and why it's a must for your training. We'll get into exactly what it is and the benefits such as: lowering your injury risk, makes your shoes last longer and optimizes your performance in each run (and race!).

Ig: @melissa_kendter

Website: www.trainmk.com

What is base-building and what are the benefits of it in regards to your running? If you’re looking to improve your overall fitness or race performance, one of the most important things you can do is build a good running base. Base building is the foundation of aerobic fitness, and it’s a key part of any race training program. In today's episode, we delve into the art and science of base building, unlocking the secrets that will have your next training cycle feeling better than ever.

www.trainmk.com

https://www.instagram.com/melissa_kendter/

What happens when you get injured, lose functional capacity, or burn out on a repetitive program that was suppose to help you get the body composition results you wanted?  Or maybe it has gotten you the body goals you wanted, but now your burnt out or lost functional capacity in life, and are no longer able to sustain it? What unfortunately happens is you lose the progress you made because you sacrificed fun, variety, and most importantly, moving in ways that are satisfying and beneficial  in life.

The goal should be two-fold: always feel connected and in control of your fitness journey, while heading toward your goals. Here are 7 habits to adopt in your fitness journey that will have transformational power in your strength training and body composition efforts for life.

www.trainmk.com

If you’ve been on your fitness journey for some time, it’s likely you have experienced an obstacle to your training in one way, shape or form. That's life, it's normal and it happens. But a setback does not need to derail your entire fitness journey. Think of a setback as a time to grow, build mental toughness and to learn about your mind and body. The beauty of fitness is that its multifaceted and we can adapt to the new changes (and challenges) that have come our way. 

In today's episode we chat about nutrition for runner's and hybrid athlete's and the importance of eating quality food, getting sufficient nutrients and how the "best" way of eating, is the way that works best for YOUR body. Your nutrition needs as an endurance athlete are different from that of a sedentary person. Some topics in order:

• Are you eating enough nutrient dense foods to help the body repair? Are you eating enough calories to support your workouts?
• Do you need to eat right after a run?
• Do you need to eat something before a workout? If so, what kind of foods / snacks?

Then we get into each macronutrient and why it is important: enough protein to prevent muscle loss, enough fat to keep your joints and hormones healthy, enough carbs to give you energy. And the importance of micronutrients then supplementing when necessary because of the added energy expenditure from training for big events such as the marathon.

As always, if you need help putting together a meal plan, I encourage you to get in contact with a registered sports dietician to get you on the path to success.

www.trainmk.com

Fat loss and what you need to know. First, we differentiate between fat loss and weight loss, then we get into adopting healthy sustainable lifestyle habits that will support your healthy living; afterwards, we jump into the scientific research for fat loss: calories, nutrients, strength training, cardio and everything in-between, and then finish off the episode by debunking some fat loss myths.

Remember, there's no quick fixes, there's no magic pill, just behavioral & lifestyle changes to promote overall health and well-being that work for YOU. www.trainmk.com/links

In today’s episode, we cover all the essentials of the marathon taper— what it is, why it’s crucial, and how to implement it effectively. The taper is a vital part of any marathon training plan, yet it’s often one of the trickiest phases to get right.

This period allows your body to recover and adapt to the months of hard work you’ve invested, helping you arrive at race day feeling fresh, strong, and ready to perform your best.

www.trainmk.com

Let's chat about the different speed workouts and run workouts to elevate your running performance! If you want to get fitter, faster, stronger, then you must put in the appropriate work. In today's episode, we're going to be talking about the best run workouts to improve your running fitness and ideas on how to incorporate them, from beginners to intermediate and advance.