STRENGTH TRAINING: THE BENEFITS Podcast episode #142 🎙 . ✅ INJURY PREVENTION: Strength training allows your body to handle your training volume and continue training without injury. Strength training strengthens connective tissue and muscles. It also corrects muscle imbalances in the body that can contribute to injury. If you have muscle imbalances, your body begins to compensate and favor the stronger side, which can lead to injury. Avoiding injury = staying consistent as a runner! Getting spe...
Feb 20, 2022•47 min
How Different Paces Should Feel Podcast Episode #141 🎙 . 👉 Have you ever wondered how pro runners don’t use GPS watches during races or workouts? 👉 OR have you ever wondered how runners ran pre-GPS watches (pre-2000s)? 👉 The KEY is learning to run off of EFFORT and knowing what different paces should feel like 👉 It can take decades to learn what different paces should feel like so be patient with yourself as you navigate effort-based training . EASY PACE:👇 ✅ It should feel like you didn’t ...
Feb 12, 2022•1 hr 3 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 of the sport. 1-...
Feb 05, 2022•42 min
WHAT SETS BREAKTHROUGH ATHLETES APART? Podcast Episode #139.🎙This is one you won’t want to miss! 🙌 . Have you ever seen someone run a big PR and think “How did they do that?! How did they get so fast?” Sometimes it can feel like there’s a secret training tool you’re not aware of. We’re here to break it down for you!👇 . ✅ ENVIRONMENT & YOUR TRAINING AGE: Athletes that start running young and are exposed to the sport in their environment have a leg up. The longer you’ve been running, the be...
Jan 30, 2022•50 min
REBOUNDING FROM A BAD WORKOUT Podcast Episode #138 🎙 . Have you ever had a bad workout? If you’ve been running for a while, chances are you’ve experienced a bad workout! What’s the best way to get through it and move forward? 👇 . ☑️ JOURNAL & TALK ABOUT IT: Journal about it or talk to your running coach or friend about it. They can help offer perspective and remind you that you aren’t alone and you will be stronger for the next one! It’s important to debrief from the experience so you can ...
Jan 22, 2022•1 hr
SHOULD YOU DO SPEED WORKOUTS OR THRESHOLD WORKOUTS? 🤔 FREE 7 DAY RUN COACHING TRIAL AT WWW.RUN4PRS.COM . WHAT ARE SPEED WORKOUTS? 👇 ✅ Speed workouts target your anaerobic cardiovascular system and your top end aerobic system. Speed workouts increase your strength, form and efficiency as a runner 👉 EX: 6 x .5 mile @ interval pace, 10 x 45 seconds @ 1 mile/5k effort . WHAT ARE THRESHOLD WORKOUTS?👇 ✅ Train the aerobic cardiovascular & muscular system to utilize oxygen while simultaneously r...
Jan 15, 2022•1 hr
www.run4prs.com for a free 7 day trial. 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...
Jan 06, 2022•38 min
DO YOU RUN THE CORRECT PACES? Podcast Episode #135 🎙 • Www.Run4prs.com free 7 day trial • There are several different online VDOT calculators available to figure out your paces for workouts and easy runs.👇 A popular one is the Run Smart Calculator by the renowned exercise physiologist and run coach Jack Daniels👇 • 👉Plug in a recent race result/time trial from the past few months and you’ll get your different paces for each type of workout/run • 👉Jack Daniels uses these different pace ranges...
Jan 01, 2022•54 min
www.run4prs.com for a free 7 day coaching trial. STAYING CONSISTENT AFTER TIME OFF 💪Podcast Episode #134 🎙 . Did you run a fall race? Have you been running less these last few weeks? If you’ve got a spring race coming up, it’s time to gear up! But how do you do it safely and how do you stay consistent with training after time off? 🤔 . ✅ PROGRESS SAFELY: Ease back in. You might have the urge to start an aggressive training plan after time off. But what is most sustainable long-term? Aggressive...
Dec 26, 2021•30 min
RUNNER'S OFF SEASON: HOW MUCH TIME SHOULD YOU TAKE OFF AFTER YOUR RACE? 🤔 Podcast Episode #133 🎙 . THE MARATHON:👇 ✅ 1-2 weeks completely off ✅ No long runs over 90 min for 30+ days ✅ No workouts for 3+ weeks . THE HALF MARATHON:👇 ✅ 3-10 days completely off ✅ No long runs over 90 min for 2-3 weeks ✅ No workouts for 2+ weeks . THE 5k-10k:👇 ✅ 1-5 days completely off ✅ No workouts for a few days after that . WHY DO YOU NEED AN OFF SEASON? 🤔 ✅ You CANNOT maintain peak fitness forever ✅ You may ...
Dec 16, 2021•44 min
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 unders...
Dec 10, 2021•46 min
TREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔 Podcast Episode #131 🎙FREE 7 day coaching trial www.Run4prs.com . 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? . 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...
Dec 05, 2021•43 min
STRIDES: YOUR SECRET TO SPEED! Podcast Episode #130 🎙 . 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 👇 . 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 ru...
Nov 28, 2021•41 min
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 g...
Nov 18, 2021•57 min
COLD WEATHER RUNNING SECRETS REVEALED 🔓 . We’ve got you covered!👇 . 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 & ...
Nov 10, 2021•37 min
HOW DOES EASY RUNNING MAKE YOU FASTER? 🤔 Podcast Episode #127 🎙 . 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 . “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 day...
Oct 28, 2021•45 min
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 . 👉 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 . THE REALITY IS: If you don’t run much for 3-4 months out of the year, that to...
Oct 22, 2021•36 min
POST-RACE BLUES: How to Combat a Post-Race Identity Crisis 🚨 Podcast Episode #125 🎙 . 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 💪 . ✅ REPLACE RUNNING WITH OTHER THINGS: Now is the time to focus on some things you may have neglected during maratho...
Oct 15, 2021•36 min
THE OFF-SEASON: WHY YOU NEED ONE Podcast Episode #123 🎙 . 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? 👇 . ⭐️ 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 depend...
Oct 08, 2021•36 min
Looks like it will be warmer than anticipated for some fall marathons coming up. We trained in the heat. We are ready for it. This podcast goes over: 1. Recognizing we are in control & there are alternative races we can do 2. Assessing how the heat impacts us 3. Adjusting pacing plans 4. Hydration, staying cool, & positive thinking
Oct 05, 2021•58 min
Calming the taper nerves As fall races approach, we see more and more athletes tapering for their goal races. You know how taper is. You spend months building up mileage, busy & exhausted from training then suddenly there are cuts in mileage and more time and energy to worry about all the things. We start to second guess ourselves! Did I do enough? Is this training cycle good enough to get me to my goal time? We start to worry and get anxious. Our normal outlet for our worries may be running...
Sep 30, 2021•46 min
Www.Run4prs.com for a free 7 day coaching trial! How Should You FEEL Each Mile of a Marathon 🏃♀️ Podcast Episode #121 🎙 . ✅ Miles 1-3: This is the warm up. This may feel mentally challenging/daunting knowing what is ahead of you. Starting slowing is KEY to success. Start behind the pace group you hope to run with. Let runners pass you! Try to stay relaxed and don’t weave in and out of other runners. You should be running 15-20 seconds per mile slower than goal marathon pace here . ✅ Miles 4-8...
Sep 23, 2021•41 min
PACING FOR YOUR FALL RACE 🏃 www.Run4prs.com Podcast Episode #120 🎙 . Not sure how to develop your pacing plan for your next race? Here’s what questions you should ask yourself to guide you:👇 WORKOUT ANALYSIS ✅What paces did you hit during your workouts? ✅What pace feels good to sustain for longer distances? ✅How did your tempo runs go? Did the effort feel like 7-8/10 or 9-10/10 effort? . HISTORY ANALYSIS ✅How long have you been running? ✅How many races of this distance have you done? ✅How did...
Sep 17, 2021•59 min
FREE 7 DAY RUN COACHING TRIAL: www.run4prs.com. HOW TO TAPER: The Do’s and the Don’ts 👍👎 Podcast Episode #119 🔊 . Are you someone who loves or dreads the taper?! It can either be a much-needed break from the training you’ve been doing OR you might feel a little stir crazy during it. Let’s chat about what you can do and expect from tapering and also what you should AVOID doing during the taper:👇 . ✅ FOLLOW YOUR PLAN: It might seem obvious, but make sure you aren’t skipping runs, speeding up o...
Sep 12, 2021•56 min
FREE 7 day individualized custom training--> www.run4prs.com fill out the form to begin! 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- WHY IS SLOWING DOWN SO HARD? I FEEL LIKE I AM ALWAYS IN THE GRAY ZONE Running easy feels different. Your form changes. It feels very slow to slow down 2-3 min p...
Sep 07, 2021•48 min
THE BEST LONG RUN WORKOUTS & WHEN TO ADD THEM INTO YOUR PLAN For a free 7 day coaching trial you can fill out the form at www.run4prs.com We often talk about the benefits of keeping your easy days easy! The aerobic system development is key for success in distance running. This means we should aim to keep most of our long runs at an easy pace especially if it is the first time going the distance. However, as athletes progress into the sport and get into racing half and full marathons several...
Aug 29, 2021•54 min
ELEVATION CHARTS 🏔 Podcast episode #116🎙 . Have you ever been fooled by an elevation chart for a race? Maybe you looked at a race elevation chart and thought it didn’t look hilly at all and then it ended up being very hilly when you ran it. Or vice versa? 🙋♂️ . Elevation charts can be deceiving! . Always make sure you look on the y axis of these charts to determine the scale first before deciding how hilly it really is! . OTHER TIPS:👇 ✅ Many courses will also give you the “total elevation g...
Aug 22, 2021•40 min
ARE YOU OVERTRAINED? Podcast Episode #115 🔈 . What kind of athlete are you? Do you have a tendency to overtrain or undertrain? Running is just like “The Price is Right” or the game Blackjack. It’s better to be a little under than it is to be over! It is better to be conservative. We always think we could do more, but “more” might be what puts you over the edge 👎 . HOW DOES A RUNNER GET OVERTRAINED?👇 - Running workouts too hard - Running too fast on easy days - Running too much mileage . SIGNS...
Aug 15, 2021•46 min
www.run4prs.com 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 to make adjustments in the heat? Is it better to run on the treadmill? It is hot out there! A great pace adjustment calculator we recommend is https://runnersconnect.net/training/tools/temperature-calculator/ but knowing your body a...
Aug 08, 2021•1 hr 22 min
www.run4prs.com for a free 7 day trial. 100% custom training & 1-1 coaching Ask the Coaches Podcast! We are answering your questions about training today. Before we kick things off with the discussions to following questions, we will chat about national and worldwide running stats. What percentage of the USA runs road races? What is the most popular race distance? & what are the average race times for 5k-marathon? Remembering to keep into perspective that you can do hard things! What wee...
Aug 02, 2021•46 min
