Www.Run4prs.com for a free 7 day trial. FUELING ON THE RUN 🍌 Podcast Episode #112 🔊 . Gels, electrolytes, water… How do you manage all of it on the run? It can be super overwhelming❗️ . 👉For races 90 minutes or longer, you NEED to be taking in fuel if you want to reach your potential. Yes, you CAN run without these things and finish but you will not run to your potential without filling your glycogen stores which will begin to deplete after that 90 minute mark . RULES OF THUMB:👍 ✅ Trial and ...
Jul 26, 2021•45 min
HOW SUMMER TRAINING AFFECTS THE BODY @run4prs Podcast Episode #111 Summer training can feel defeating. You aren’t able to hit your normal paces and you can feel like your fitness is suffering. Trust us: It is not! Training in the heat is just like training at altitude: You have to slow down but that does not mean YOU are slower REMEMBER: The heat affects everyone differently. Keep a training log to figure out how much the summer weather affects YOUR body and paces. By the end of the summer and f...
Jul 18, 2021•43 min
Www.Run4prs.com for a free 7 day coaching trial. This podcast was pre recorded before a recent marathon where I had bathroom issues 😂 but this is a great topic for runners: BATHROOM ISSUES 💩🚽 • We’ve all been there! As runners, we are all too familiar with digestive problems while running. It’s super frustrating to train for months for a race, only to be brought down by having to use the bathroom constantly during the race 🥴 • Let’s talk about what you can do to avoid having bathroom issues ...
Jul 09, 2021•37 min
Www.Run4prs.com for a free 7 day coaching trial This is an ASK THE COACHES podcast 1- If you feel like crap the day after your long run is it better to do it the next day or skip it entirely? Marathon training or training for any long distance events can be a stress on the body. The right amount of stress is good because it triggers adaptations. We need to have recovery from the stress for the body to repair and create the adaptations from the stress. It is common to be sore after a hard effort ...
Jun 30, 2021•49 min
1- Hard days hard: what do you eat in between your workout & lifting session? Depends on when you do it. Ideally it would be a gap of a few hours. In this case, eat protein right away and then a meal. Maybe a snack before lifting If you lift right away after, I would drink a shake while you are lifting or eat a bar Important to know that exercise sometimes suppresses your appetite. It won't hit you until later. Make sure you fuel. 2- Can I run a half marathon 2 weeks after 26.2? Typically th...
Jun 27, 2021•1 hr
20 MILE LONG RUNS: Are they necessary❓www.Run4prs.com • There is a MYTH in the running world that every marathoner needs to complete multiple 20 mile long runs or even one 20 mile long run to finish a marathon. This is just NOT the case! Long run lengths are different for every single athlete based on... • ✅TOTAL WEEKLY MILEAGE: Your long run should not be more than 33% of your total weekly mileage! If your long run is 50% of your total weekly mileage, it's going to take you that much longer to ...
Jun 18, 2021•48 min
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 for the sport. 1...
Jun 11, 2021•52 min
Www.Run4prs.com for a free 7 day coaching trial. DID YOU KNOW❓Most people never come CLOSE to their peak potential in running • Why do runners so often feel like they have peaked and stagnated when in reality, they have not at all❓ • Many people GIVE UP before they reach their potential because👇 🔹Progression in running is not linear and this can be frustrating to many 🔹Reaching running potential may not be worth the sacrifices. You have to really want it to keep reaching new levels in running...
Jun 06, 2021•58 min
DEVELOPING AND SELECTING A TRAINING PLAN • Not all training plans are created equal! ❌ • Generic plans are not going to be as helpful as an individualized plan created for YOU. The thing about Googling for training plans is that generic plans can get complicated quickly because there are so many questions that come up along the way in training • You want your training to be as individualized as possible❗️ • WHAT NEEDS TO BE CONSIDERED: ✅Your history as an athlete ✅Your goals ✅Your life/schedule ...
May 30, 2021•49 min
Www.Run4prs.com for a free 7 day trial! 103. 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...
May 25, 2021•55 min
Www.Run4prs.com for a free 7 day run coaching trial. Whenever we approach the end of the month, it is popular for athletes to post about their monthly mileage totals on instagram. We see big numbers like 200 or 300 sometimes, but on average runners training for a half or full will hit about 100 miles in a month. What do all these numbers mean? Do they have any indication as to what type of shape the person is in? Does more mileage mean that you are faster? While it may seem like faster runners t...
May 18, 2021•52 min
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 ...
May 11, 2021•50 min
There seems to be endless tools on the market that promote recovery for runners and athletes. The question we want to answer: do these tools actually work? We chat about the $1000 recovery boots, compression socks, massages, foam rolling & many more gadgets. We also chat about others ways to enhance your recovery process. Maybe it isn’t that you need more recovery tools in your tool belt, but you need more rest/recovery scheduled in your training. Www.Run4prs.com for a free 7 day trial
May 07, 2021•49 min
Have you ever been running along on an isolated trail and see another runner up head and wonder what the proper etiquette is? I have noticed over the years most runners are really great about waving but sometimes they mean mug as they run by. We wanted to chat about the runner code and what is good etiquette while running! When do you wave/smile/say hi vs when do you not? Have you ever been running along on an isolated path and paced by the same person more than once and they ignored your wave? ...
Apr 26, 2021•56 min
WHY YOU SHOULD NOT TRAIN LIKE AN ELITE (unless you are one!) Elite runners are great to look up to. We often like to know the secrets of how they train. It can be mind boggling to see elite marathoners logging 120+ miles per week. How can they do it? What does it feel like? Often we use the principles in training as the elites on a broad level. All athletics generally operate in a similar fashion using the growth formula. Stress + REST = growth. We grow when we expose our body to stress and then...
Apr 13, 2021•48 min
Online vs in person coaching Online coaching has been a big hit in the past 10 years with the growth of the internet age. Prior to 2000, almost all coaching was done IN PERSON. There are still a lot of in person groups. We have coaches who started with in person coaching but over time moved into the online coaching space. There are some similarities but also a lot of difference. How do you know which is the right one for you? We are going to do a deep dive into our experiences coaching both and ...
Mar 23, 2021•46 min
Www.Run4prs.com —> we build stronger runners! Fill out the form on our site to get a free 7 day trial of custom run training. For those who follow us on instagram, you may know that we had 5 different run4prs coaches due with babies between August of 2020 and April 2021! 5 run4prs babies in less than 8 months. It is a run4prs coaches baby boom, so we decided to have a podcast on the topic of running during pregnancy & postpartum because many people have watched us training from afar and a...
Mar 11, 2021•1 hr 31 min
Self belief will take you to the next level Mental training is critical to becoming the best runner you can be. You can put in the work and follow the training to a T but if you don’t believe in yourself and see yourself achieving your goals, it it likely that you will fall short. Running requires belief and confidence in your abilities. The best thing we can do as runners is to work on our mental strength and confidence in our abilities. This is easier said than done! We wanted to give some pra...
Mar 04, 2021•46 min
Nutrition, Yoga, Sleep, Foam Rolling: all the little things Running takes up a lot of time! I know just running 30-40 miles per week can often take 6-10 hours a week depending on how fast you run. That time alone is a hug commitment and can sometimes feel like a partime job! When we start to throw in recommendations for nutrition, yoga, foam rolling, strength training, cross training, etc it can all start to feel a little overwhelming! There is only so much time we each have to devote to this ho...
Feb 25, 2021•54 min
Ever finish a hard interval during a workout or a race and have to catch your breath? When you run up a hill do you notice your breathing is labored? We often get asked how to breathe while running and how to improve your fitness to the point where breathing becomes easier while you run. Have you ever felt like you cannot breathe while you are running? What physiologically is making it feel like you cannot breathe while you run? Humidity, altitude, extreme cold/shivering, being sick, being dehyd...
Feb 09, 2021•39 min
How to start training hard again after offseason This is the time of year when most people are getting stared thinking about training again for spring races. It’s been a long winter and after the holidays, maybe you took more time off than you thought you would! Maybe you are not sure where to start in getting back. We want to do a deep dive into getting back into training again after your offseason and tips for having a long successful season. Often people do too much too soon and burn out with...
Jan 27, 2021•38 min
Polarized training may sound like a fancy word, but it is the way we should all be training to reach our potential in the sport of distance running. Have you ever heard of the 80/20 principle? We want to keep 80% of your weekly mileage EASY then the remaining 20% should be reserved for harder efforts. This principle of keeping the hard days HARD and the easy days easy stems from the growth formula of stress + rest = growth. If you are not able to fully recover from the hard running workouts with...
Jan 19, 2021•38 min
90. How to find the perfect pair of running shoes! One of the most common questions we get is ‘what is the best type of running shoe’. It is so crazy how many brands and models of shoes there are on the market today. We want to remove some of the confusion and help make recommendations on how you find your perfect pair of running shoes. You may not like the same type of shoes we like, and in fact, you probably won't but we will be giving tips for how to find the perfect shoe for YOU and practica...
Jan 12, 2021•47 min
89. Should you run based on effort, pace or HR There are many ways you can gauge effort on a run. With all the gadgets around now, it seems like the data is endless. Should we look at HR, Cadence, pace, stride length or should we just go based off effort? What is the most important variable? How come sometimes when I run easy, my HR is sky high? We are going to do a deep dive into the different variable at play when you are running and which to look at for the data you need to assess. Don’t get ...
Jan 05, 2021•55 min
88. How to find a routine for success: morning or afternoon runners When I first started running, I worked an early shift, so I had to be an afternoon runner. I always wished I could run in the morning, but when I had to leave for work by 6:30am, I just couldn’t do it! Instead I opted to workout after work. I later worked for a company with a later morning culture. Most people got in around 8:30-9am, so I didn’t need to leave for work until almost 8:00! This gave me almost 90 min in the morning ...
Dec 29, 2020•30 min
How to become a running coach We get asked this question all the time! Being a run coach is such a unique endeavour. On the surface level it may not seem that running would be a sport complicated enough to need a coach, but if you have listened to our podcast, you know that there is SO much to learn and discover within the sport of running. A good running coach can help open your eyes to all the details that can help propel your training to the next level. We will be chatting about our journey t...
Dec 22, 2020•52 min
Reflecting on 2020 accomplishments & Setting goals for 2021 2021 is right around the corner. We are in the last month of the year. Congratulations on all that you have accomplished. I love to spend the month of December reflecting on all the amazing things that happened over the year. Maybe you completed your first marathon, got your spouse into running or qualified for Boston for the first time. Whatever your story is, it is important to reflect and celebrate what you have accomplished for ...
Dec 15, 2020•50 min
Staying motivated over the holidays The holidays are officially here. If you are anything like us, this can be a tough time of year to stay motivated. So many holiday parties, holiday christmas shopping and not enough time to ourselves! So many people fall off the bandwagon over these winter months, and we wanted to chat about things you can do to help with motivation and staying on track and consistent over the holidays Have you ever taken a month off? Is it hard to get back into training if yo...
Dec 08, 2020•27 min
Tips for dressing in the cold In the last episode we talked about staying motivated to run outside in the cold. In case we inspired you a little bit we will be chatting about ways to stay warm and dressing for these colder temps. Jason and I live in Wisconsin, and we have both ran and raced several times in blizzards and sub zero temps. We have a lot of practice dressing for various temps, and we want to share some tips with you How often should you be checking the weather? How/when do you decid...
Dec 01, 2020•47 min
86. Getting a training plan & working with a coach: how it works How does Run4PRs work? I know some of you already work with us as athletes, but maybe others are curious what exactly we do. How does our training work? What is so different about working with a coach vs a free plan online? Today we are chatting about our process and how it would look if you hit YES to try a free 7 day trial with us no strings attached. Variety is super important What is the difference between following an onli...
Nov 27, 2020•44 min
