www.run4prs.com What is one thing you would do differently for your first marathon if you could go back? Do it sooner & not overthink it so much Have no ego Run based off effort Have fun with it Train better How many miles can a pair of shoes get before you need to retire them? When to wear certain types of shoes Easy run Clifton Carbon X Endorphin Nike Workouts Alpha Fueling during runs and training Before During after
Apr 28, 2023•46 min
www.run4prs.com OVERTRAINING: How can you recover from & can you salvage a race? We want to learn something from why/how this happened How long has this deterioration going? 12 marathons in 2 years? It’s going to take longer to recover Usually is something that builds up over the course of years Feeling burnt out can be corrected if it’s on a microlevel Elevated RHR How can you run during the first trimester? Symptoms: fatigue & nausea Nausea makes it hard to keep food down or eat Eating...
Apr 20, 2023•35 min
www.run4prs.com Slowing down can be challenging for runners. Most people have seen the extreme fitness ‘no pain no gain’ side of things. When we begin running, we often think that if we aren’t in the pain cave or really pushing it, that our efforts are not going to simulate change. However, running is a unique sport in that way. Our aerobic system is actually developed at lower intensities EASY RUNNING BASED ON HR: Why this is not ideal What is ‘zone 2 work’ How to calculate max HR & your ‘z...
Apr 13, 2023•58 min
www.run4prs.com Question 1→ VDOT says I can run faster in the marathon by 20 min. My lungs don’t give out but my legs do! I run 50 miles a week (2 speed work days, 1 LR, 3 easy), Fasted marathon was 4hr. Current projection based on a 1/2 marathon Vdot calculation has me set for a 3:40 marathon I often find it hard to breathe for the hour+ following an interval workout. my muscles rarely are sore or give up before my breath gives out. Question 2- Tips for running during pregnancy Two end of the s...
Apr 06, 2023•33 min
www.run4prs.com It has been a tough and long winter for those of us living in the upper regions of the US. A lot of runners in the midwest will use the treadmill for the majority of the winter due to poor footing or sub zero temps. The treadmill is a great tool for runners to stay consistent in the winter, however, we know that as the spring approaches runners are eager to say goodbye to the treadmill and transition outside. We wanted to do an episode about transitioning back outside because whi...
Mar 30, 2023•40 min
www.run4prs.com for a free 7 day coaching trial. It can be tempting to want to go all in on a new plan or type of training because after months of doing not-a-lot or less than we did in the summer, we feel like we need to do something really BIG to motivate us. The truth is that this is not the best approach. We want to talk about the progressive overload principle today & why sometimes doing less will lead to more optimal results. The reality is more is not always better sometimes it is jus...
Mar 24, 2023•1 hr 3 min
We often see people do workouts on strava or social media and sometimes we think, if I could just hit those paces in a workout, I could be as fast as them? This might lead an athlete to run workouts faster than they should. The whole point of this podcast is that each workout has a purpose. Even a workout like 6 x 800 meters could be a threshold workout or a VO2MAX workout. The purpose of the workout will dictate the pace you run for the intervals. If you are doing a threshold workout, you would...
Mar 16, 2023•44 min
www.run4prs.com 1.Trail running vs road running: How can running in trails be a benefit? - not ultras, just getting miles in on the trail during training blocks. I run alot of my long days on the trails, it kind of forces you to run slower, and i feel way more ab engagement than just on the road. Any recommendations on how often to trail run? I’m a New England runner so lots of great trails out here. 2. I am getting ready for the Murph workout this year, and the workout is bookended with a 1 mil...
Mar 09, 2023•42 min
Ever have a day where you just don't feel like running? This can be common especially this time of year if the weather is tough. You are not alone in feeling like running can sometimes feel like a chore. This mindset makes consistency very challenging. We have talked about the power of consistency so many times in this podcast. If we are able to be consistent with training over time, we will be able to transform as runners and reach our potential. Things to do if you feel like you are stuck in a...
Mar 02, 2023•44 min
Www.Run4prs.com for a free week or personalized workouts! Many people show off their monthly mileage totals on social media. It is a great way to track your progress in some respects, but in other respects, it is easy to get ‘caught up in the numbers game’ of running. Two runners of the same abilities might run vastly different peak mileages in marathon training yet run the same finishing time. It is less about what your weekly mileage is and more about finding the sweet spot of mileage for you ...
Feb 23, 2023•1 hr 2 min
1 .What pace should I am to race at for a 5k or half marathon? Threshold? Intervals? Slightly slower? Slightly faster? Answer: if you download our guide at www.run4prs.com it will go over this in great detail written out. We will summarize here. First, it’s important to do a fitness test. This fitness test usually looks like a time trial of running 1-3 miles ‘all out effort’ to see where your current fitness is at. If you have absolutely no idea where your fitness is at, start at a pace 30-45 se...
Feb 16, 2023•59 min
We have almost all been asked the question when someone finds out you are a runner, the next thing they typically ask is if you have done a marathon. Everyone knows that marathons are hard work. They know this is the very long race that seems to be viewed as the pinnacle of running success, but is it? Why have the 100 or 50 miler ultra marathons not taken on the same allure in the running community? We are going to do a deep dive in this episode about marathons and some of our theories around wh...
Feb 09, 2023•51 min
What is the best type of music to listen to while running? Depends on the purpose of the run Workouts: hard music Easy runs- slow music How do you fuel when you are not hungry but must eat High caloric foods that taste good When during hill repeats or speed work is it okay to walk? The goal of the recovery between for shorter intervals is to get breath back under control so that you can push hard on the next set. Most shorter intervals are anaerobic so it might take a more reduced pace like walk...
Feb 01, 2023•58 min
As coaches we work with a lot of athletes who have young kids and other life responsibilities like busy careers. A question that often comes up with athletes who begin to ramp up their training is when do you have time to train? How can you put in 7+ hours of training per week? We don’t have a one answer solution for you because everyone’s life looks different. We do however have a few ideas for when/how you might be able to utilize different resources to get your training in even with small kid...
Jan 26, 2023•1 hr 1 min
Coach Breanna shares all about her journey from small town farming to becoming a professional runner. We took a deep dive into her recent marathon debut of 2:42 at CIM. Not only was this her first ever full marathon, but she also tackled it at 9 months postpartum with her first child. We talked about her journey running throughout pregnancy & postpartum and her plans for future racing. Coach Breanna has been coaching at Run4prs for 2.5 years and is currently taking on new athletes. If you ar...
Jan 19, 2023•1 hr 24 min
Injuries are tough and a taboo subject. We don’t like to go through these times of setbacks because the uncertainty starts to creep in. How long until I can run again? How much fitness will I lose? Will I ever be as fast/fit again? These fears can often cause runners to comeback into running too quickly after being injured OR to avoid taking time off when they first feel an injury come on. Before we dive into things: What to do if you are injured! Why do some injuries happen Overuse They don’t a...
Jan 11, 2023•40 min
How do I increase my calories in a healthy manner Calorie dense foods PB, nuts flax seed More carbs: fruit juices, maple syrup, honey Favorite season to train in & race in Depends on where I live Fall is ideal because summer training is ideal with temps never hitting more than 75-80 degrees in the early morning Humidity is poor man's altitude How to do you pick a run coach? Personality fit Open responsiveness : some people don’t care but take it as a red flag if someone doesn’t understand Ph...
Jan 05, 2023•1 hr 12 min
How many races is too many? A lot of people are thinking about their goal race schedule for next year. It is good to look ahead and plan out your races so that you don’t over commit yourself. There are so many options and it can be tempting to sign up for all of the races, but what if we focused on building the year around your goals and then schedule races to accommodate those goals? Deciding on your goals for the year How to find races that will be in alignment with your goals How frequently s...
Dec 27, 2022•41 min
WHAT IS HOLDING YOU BACK? . As we approach the end of the year, many people begin to think about 2023 racing plans. Before we dive into signing up for all the races, we believe it is important to assess your 2022 progress and set yourself up for success in 2023 by setting goals. If we don’t assess the past mistakes we can be doomed to repeat them again! No one had a perfect running year in 2022 even if you PRed in every single race distance, there is STILL something you can learn from this year ...
Dec 16, 2022•52 min
HOW LONG DOES IT TAKE TO SEE RESULTS❓🔥 Podcast Episode #184 🎙 • We post about athletes crushing their previous best times often… but how long does it actually take to improve? 🤔 • 👉It takes about SIX WEEKS to see physiological aerobic benefits from training using the progressive overload principle! This means overloading the body with training stimulus, recovering from it, and then overloading it again • 👉In TWELVE WEEKS? You can expect to see even more benefits and the longer you train, th...
Dec 09, 2022•1 hr 2 min
TREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔 Podcast Episode #182🎙 . 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) ⭐️ When running on a treadmill, the belt is moving TOWARDS you so there’s less effort requir...
Dec 01, 2022•48 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. You may need to wear more or less depending on windchill!): . ✅ 50 DEGREES (10 C): Shorts & t-shirt ✅ 40 DEGREES (4 C): Long sleeved top, shorts/pants, gloves ✅ 30 DEGREES (-1 C): Gloves, tights, long sleeves (two layers-- one tighter close to skin, one looser on top), headband/hat ✅ 20 DEGREES (-6 C): Gloves, chopper mittens possible, tight...
Nov 18, 2022•1 hr
HOW MANY MARATHONS IS TOO MANY? 🎙 Podcast Episode #180: Listen for more on this topic! . We want to get OFF the marathon hamster wheel (doing 2-3 marathons per year every year) if we want to get faster in the marathon. Doing 1️⃣ marathon every 12 months or 2️⃣ marathons in an 18 month period will help you get FASTER more quickly because you're able to focus on SPEED in shorter distances between the marathons 🙌 . Many athletes can get away with doing more marathons early in their running/marath...
Nov 11, 2022•1 hr 7 min
TOP 5️⃣ QUESTIONS to ask yourself when choosing your 2023 goal races ⬇️ PODCAST EP 179 🎙 . There's a lot that goes into choosing your race calendar especially when you're going for a PR. This post is geared towards those who specifically want to run their fastest time! 💪 . 👉 1) ELEVATION: Do you like flat, downhill or hilly courses? Downhill and flat courses are much faster than hilly courses. Downhill courses, like REVEL, aren't for everyone but most people will run much faster on a downhill...
Nov 04, 2022•56 min
UNLEASH SPEED: How FAST Can You Become? 🏃♀️💨 FREE PROGRAM 🙌 . Are you wondering: 🤔 ❓ "What should I be focusing on right now?” ❓ “How many miles per week should I be running?” ❓ “What sort of workouts should I be doing?” . JOIN Unleash Speed program now starting on Oct 31 💪 . Let’s keep you excited for training & set you up for success for Spring & Fall 2023! 🤩 . THE PROGRAM DETAILS:👇 ⭐️ Totally free & FLEXIBLE. You don't need to start right on Oct 31 if that doesn't work bes...
Oct 28, 2022•36 min
WHAT IS POLARIZED TRAINING❓ Podcast Episode #177 🎙 . Simply put: Keeping the easy days easy and the hard days hard . STRESS + REST = GROWTH 💪 . 💪STRESS = hard running days and hard strength training 👍REST = easy running, easy cross training, yoga, sleep, complete rest days, walks 📈GROWTH = get faster & get stronger . YOU👏CANNOT👏REACH👏YOUR👏POTENTIAL👏WITHOUT👏POLARIZED 👏TRAINING . MOST of your training is the “REST” part of the equation. 80% of your mileage needs to be easy so you c...
Oct 22, 2022•47 min
THE OFF-SEASON: How to Perfect It & Why You Need One 🎙 PODCAST EPISODE #176 . 1) Avoid Injury & Burn Out: You can't be in peak fitness forever. You need a break from half or marathon training to avoid injury and burn out . 2) Mental Break & Long-Term Goal Planning: Your mind will benefit from a half or marathon training break. An off-season doesn't have to mean no running! It can mean running with a bit less structure and running less than peak training. You can also use this time d...
Oct 15, 2022•50 min
BUILDING FITNESS OVER TIME Podcast Episode #175 🎙 . Stress + Rest = Growth 📈 . 👉 It can feel like you "start over" when you build back up after tapering, running a race, and recovering. But you're actually building on all previous training cycles! Fitness builds over time, training cycle after training cycle 💪 . 👉 During your running career, there will and should be periods of rest and recovery where you won't be in peak fitness! This is normal and good. You can't peak forever 🙌 . 👉 After...
Oct 09, 2022•50 min
THE SHAKE OUT RUN Do you do a shake out run the day or two before a race? ⬇️ . The shake out run isn't something that you physically NEED to do to run a great race, but many like to do it for their mental game . WHEN ⬇️ ✅ 1-2 days before a race ✅ 1.5-3 miles for most amateur runners pre-marathon . HOW ⬇️ ✅ Aim to do it at the same time of day as your race ✅ Do it at the EASIEST end of your easy pace ✅ No need to do strides the day or two before a race. If you're used to doing them before a marat...
Sep 30, 2022•30 min
What can we do as amateur runners to race more like an elite? ⬇️ Podcast Episode #173🎙 . PACING PRACTICE in shorter races, workouts and long runs. You can race shorter distances more often since they aren't as taxing on your body, so you can practice racing more 5ks and 10ks in the lead up to your marathon. Give yourself honest opportunities to practice race pace and not pushing it beyond race pace. Run AT your fitness level instead of running at the fitness level you're striving for. You can a...
Sep 24, 2022•42 min
