Run4PRs

Run4PRs
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We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

  1. 1 DAY AGO

    317. Transitioning to outside running after winter

    www.run4prs.com for a free week of training. Difference in surface: treadmill vs. pavement/track/grass Impact & foot strike mechanics Stabilization and balance: treadmill supports lateral movement less than the road Mental differences: pacing, effort perception, and rhythm changes SIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runs Ankle or hip fatigue after outdoor attempts Feeling slower or more fatigued than expected Feeling “off balance” or tripping more often SECTION 3: STEP-BY-STEP SAFE TRANSITION PLAN Start with hybrid runs Mix treadmill and outdoor sessions in the first 1–2 weeks Example: 20 min treadmill + 10 min outdoor or vice versa Adjust pace & effort Don’t try to match treadmill pace exactly Outdoors usually feels harder; aim for the same effort, not speed

    39 min

  2. 24/06/2022

    160. Finish Races Stronger! Learning to negative split

    Have you ever gone out HARD in a race then crashed & started slowing down? It’s super painful right? Not only physically but it’s hard on the ego! Starting a race FAST then slowing down is called “positive splits”. We often find that the opposite approach of starting slower and finishing faster allows for athletes to push harder at the end of the race & gain confidence resulting in faster times! This type of approach to starting SLOWER and finishing FASTER is called NEGATIVE SPLITS 💪 . WHY DOES IT WORK? 👉 Mentally, negative splitting makes staying optimistic throughout a race a bit more effortless. It’s a great feeling to look down at your watch and see your mile splits getting faster and faster as you go along. If you can mentally stay in it, your body is much more likely to oblige to the demands you are placing on it! . 👉 Physiologically, negative splitting shields your body from producing too much lactate at the beginning of the race, which will help you sustain your pace for the race’s duration. When your body is clearing the lactic acid as quickly as it’s making it, your muscles can continue to contract optimally, thus allowing you to run to your potential! . HOW DO YOU PRACTICE IT? 👉 In training, you should implement progression runs and fast finish long runs to practice what it feels like to speed up as you go along. These types of workouts can teach your body (and mind!) how to hold back in the beginning and switch to the next gear later on. For all easy runs, you should make it a point to start at an easier pace and gradually get faster (while still staying within your easy pace range) . 👉 Not sure how or when to practice negative splits? We can help! Start a FREE seven-day trial today by heading to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

    45 min

  3. 08/04/2022

    149. Mental Training For Runners: Assessing your Strengths & Weaknesses

    For a free 7 day trial you can fill out the form at www.run4prs.com  Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well as ways to turn your weaknesses into your strengths. For more information on this we have a commit60 mental training toolkit on our website that goes into this in depth. Weaknesses 1- impatient- you want results right away, you speed up at the end of runs Make yourself wait Meditation/mindfulness Deep breathing Yoga Read Do a puzzle Accept what you cannot change & practice empathy 2- Too negatives/self critical- you beat yourself up, perfectionist tendencies, unable to see positives, can lead to black or white thinking Mindfulness Recognize your triggers Come up with neutral statements instead Try a gratitude journal 3- inconsistent- lacking organization or discipline Routine Run streak Accountability buddy Building a habit/habit stacking 4-insecure- doesn’t believe in themselves, races workouts, pushing it on easy days Practice self care: nutrition, sleep, boundaries Maybe you always wanted a coach or to buy a certain pair of shoes: do it! Step away from toxic people, spend time with people who make you feel good Write down a list of things you are good at 5- Lack of experience- pacing, grows with time, technical Get experience Sign up for races Hire a coach Try new workouts 6-over analyzing- focusing too much on the details What do you over analyze? Weekly mileage (run 49.5 miles one week) Paces (don’t hit your paces) Run streaks (break it) Certain workouts (eliminate something you think is super important- IE yassos 800) How many 20 milers (run 18-19 milers) Focus on trusting the big picture

    1h 6m

  4. 26/03/2022

    147. All about running shoes: shoe rotation & carbon plated shoes

    www.run4prs.com free 7 day trial! Podcast #147: ALL ABOUT RUNNING SHOES 👟 ✅ How to Find the Perfect Shoe ✅ How to Begin a Shoe Rotation ✅ Carbon-Plated Shoes: Should You Wear Them? . There are three categories of running shoes:👇 ✅ Neutral: Good for little to no ankle rotation inward (pronation) ✅ Stability: Good for mild to moderate pronation ✅ Motion Control: Bulkier stability shoe for pronators . There are also different stack heights and heel to toe drops in shoes that can make a difference depending on if you’re injury-prone in the hips and glutes or calves and ankles (more posts on that later this week!) 🤩 . THE BOTTOM LINE IS:👇 You want your shoe to maximize your body’s mechanics and help you stay healthy . HOW TO FIND THE PERFECT SHOE: ✅ Going to a local running store is a great option to figure out the right shoe for you. They will have you do a series of tests and learn more about your running history to figure out what shoe is best for you. A step up from this would be a true gait analysis done with a physical therapist . Now that you have your perfect shoe, should you have MULTIPLE shoes for different runs? Many runners will have: ✅ Faster, lighter weight racing shoe for workouts and races ✅ More cushioned, forgiving shoe on easy recovery runs . WHAT SHOE FOR WORKOUTS AND RACES? ✅ Lighter weight shoes/carbon-plated shoes ✅ 6-9 oz for carbon-plated shoes no matter the brand. They are all very lightweight ✅ High stack height to help propel you forward ✅ More cushioning on many of the carbon-plated shoes that help decrease fatigue especially for longer races . THE FACT IS:👇 You still have to do the training. Faster racing shoes don’t work unless you do . More posts to come this week all about shoes! Stay tuned 👂 . ⭐️ Listen to our podcast anywhere you listen to podcasts ⭐️ Want to try out coaching? Head to the link in our bio! FREE 7 DAY TRIAL www.run4prs.com ⭐️ Follow us for more training tips & motivation @run4prs .

    50 min

  5. 05/02/2022

    140. Staying Motivated & More: Ask the Coaches

    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- HOW DO YOU GET MOTIVATION BACK AFTER YOUR GOAL RACE WITH NO OTHER RACE IN MIND? Post racing blues are real! It can be hard to find motivation to workout when you don’t have a goal! 1- find a goal 2- search about what it is that gets you excited about running 3- set weekly process goals 2-DIET TO ELIMINATE BATHROOM ISSUES ON LONG RUNS AVOID FIBER SIMPLE CARBS TRY TO TRAIN THE BODY TO GO BEFORE 3- DOES A HEALTHY BMI IMPACT PERFORMANCE FUELING YOUR BODY IS AN IMPORTANT PART OF RUNNING. WE WANT TO MAKE SURE WE DO NOT DEPRIVE THE BODY OF FOOD. IF YOU ARE IN A CALORIC DEFICIT, IT CAN BE REALLY HARD TO ACTUALLY HIT PRS. MANY PEOPLE START RUNNING AS A MEANS TO LOSE WEIGHT. THEY MAY FIND THAT AS THEY LOSE WEIGHT, THEY BECOME FASTER, BUT THERE ARE SO MANY VARIABLES AT PLAY IT IS HARD TO KNOW WHICH CAUSES THE SPEED INCREASE. THERE ARE CERTAINLY CAUSES OF PEOPLE WHO LOSE WEIGHT AND GOT SLOWER OR INJURED. 4- What is your least favorite thing about coaching? Coaching is generally a good time! I don’t have a lot of complaints about coaching. It can be hard in the rare occasion that someone has a hard race and they lose confidence. It’s just one race! 5- i just took 2 months off- do i have to start back at ground zero? Not necessarily at ground zero. It really depends on how you are feeling and why you took the time off. With a medical issue, it might make sense to treat yourself like you are starting from actual ground zero. 6- what should I do about knee pain? Getting hurt is a really hard part of being a runner. Injuries can be common because it’s a high contact sport (with the ground). I recommend seeing a physical therapist and consider active release therapy

    42 min

  6. 15/01/2022

    137. Are you running the right workouts? Speed vs. threshold

    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 removing waste products such as carbon dioxide & lactic acid (imagine a bath running with the drain open. Running at lactate threshold tempo pace is the rate at which the waste removal and waste production is basically the exact same). These workouts help you run faster for longer! 👉 EX: 6 miles at marathon effort, 3 x 1 mile @ threshold effort  . WHAT WORKOUTS SHOULD YOU DO?👇 ✅  You should do BOTH, but... For half marathon and marathon training, there should be an emphasis on threshold workouts to target your aerobic system. The half marathon & marathon are 99% aerobic in nature, so you want to train the correct cardiovascular system. Speed workouts should still be incorporated so you can work on good form, efficiency and your top end speeds. However, speedwork is a big stress on your body and it's not as effective to improve your endurance event times . Do you need help doing the right training for YOUR goal race? We're here for you! Sign up for a seven day FREE trial with us AND/OR👇 Sign up for our FREE half marathon training program here: www.run4prs.com/half-marathon-program . Follow us for more training tips @run4prs

    1 hr

  7. 26/12/2021

    134. Consistency After Time Off Leads To Success

    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 plans are not sustainable. Jumping from no miles to running 5 miles every day can lead to injury or burnout. Your first month back should look too easy! . ✅ TIME-BASED INSTEAD OF MILEAGE-BASED: Most of your miles coming back should be EASY! Running for time will keep you accountable to your easy pace because no matter how fast or slow you go, you need to run for “x” amount of time. Better to run slow! Run/walks are helpful as well, depending on how much time you took off . ✅ USE EASY MILES TO MULTITASK: Focus on self-development through audiobooks or podcasts, call or run with a friend for social time, etc. Try to focus on the good that will come out of your runs instead of thinking of all the other things you could be doing . ✅ RUN A NEW ROUTE: Running new routes can be a huge motivator! Seeing new things and being surprised by the route can make the miles fly by . What are your tips for staying consistent after time off? Let us know in the comments! 👇 . Follow us for more training tips @run4prs & listen to our podcast @run4prs 🎙 .

    30 min

  8. 10/12/2021

    132. Best Runs To Get Most Endurance Benefits

    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 understanding of the sport. 1- IS IT BETTER TO RUN EASY BASED ON HR OR PACE? Both can be great tools. We want to make sure we get accurate reads on both. Pace: make sure you have races recently so you know your current fitness and use a VDOT calculator HR: make sure you have a chest strap and have calculated your max HR. 220-age is not your max HR. Stay in zone 2 for most easy runs Other things impact HR such as caffeine, stress, recovery, sleep, nutrition, medicines.Sometimes athletes can drive themselves crazy tying to stay in a specific HR zone if any of these variables change, your HR may change on the run. However, HR changes can be nice to take note of. Perhaps you are not recovering as well as you should OR you are not slowing down enough 2-WHAT ARE SOME RUNNING FORM TIPS? Running form typically varies a bit from person to person. With time and practice, running economy, or how efficient you are at running tends to improve. Your body naturally wants to utilize as little energy as possible and naturally over time tends to adapt a better running form to become more efficient. However, there are sometimes people who have small running form tendencies that do waste energy and they stick around because of muscle memory or habit. We want to discuss some of the tendencies that can occur and quick fixes for each. 1- Arms too high 2- Bounding in the air 3- Arm swing across the chest 4- backwards or too much forward lean 3- DO YOU NEED TO RUN A CERTAIN DISTANCE OR TIME TO SEE BENEFITS? IE RUN FOR AT LEAST 60 MIN? Yes! Research has shown that the sweet spot is between 60-90 min. https://pubmed.ncbi.nlm.nih.gov/6295989/ If you are training for a longer distance race, the long run becomes important. Endurance is built on long runs. On a cellular level, you will develop an increase in capillary networks from the lungs & leg muscles. This means blood & oxygen can be transported better, so you can use the oxygen more efficiently. 2. Increase in mitochondria which power the cells to utilize the oxygen more effectively 3. Body learns how to become more conservative with muscle glycogen and opts to utilize body fat as a form of fuel 4. The fast-twitch convertible muscle fibers can be taught to act like  slow-twitch muscle fibers which allows enabling them to participate more in endurance-related events 5. Connective tissue becomes stronger between muscles, tendons & bones which can reduce the risk of injury.

    46 min

  9. 18/11/2021

    129. How To Get Faster After Reaching A Plateau: Ask The Coaches Podcast

    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 grow a better understanding of the sport. 1- HOW WILL I EVER BE ABLE TO RUN MY HM PACE ON RACE DAY? She is running her first half marathon & worried that she will not be able to hold the pace. Doing a race in training to see where you are at Learning experience Setting a speed limit Remembering that it will feel easier on race day 2-AFTER 2 YEARS OF DOING ALL MY LONG RUNS EVERY WEEKEND, I HAVE GOTTEN SLOWER. TIPS FOR IMPROVING SPEED ON LONG RUNS Do not judge your fitness based on your long run pace Doing a VDOT time trial to get an accurate read on your fitness Allow time for training between fitness tests 80% easy running + 20% workouts In a 40 mile week this is 10 miles of workout pace work Retest in 6-12 weeks and set goals 3- DO YOU THINK ATTEMPTING A BQ AT FIRST MARATHON IS UNREALISTIC? It may be a really realistic goal for someone who has been running for years and has a VDOT time equivalent of running a BQ time or faster. Coach Ben ran 2:40 in his first marathon which was a 25+ min BQ. However, this was done after 10+ years of competitive running. 4- CAPPED LONG RUN AT 3 HOURS.. RAN 5.5 HOUR TIME.. STOMACH WENT HAYWIRE. We recommend capping the long run at 3 hours to allow for a reduction of injury. When we run over 3 hours the risk for injury increases. However, as the races get longer, there can be issues that creep up such as fueling! The longer the race, the more room for things to go wrong.

    57 min

  10. 12/09/2021

    119. Tapering For Races: Marathon & Half Marathon

    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 on your runs, OR adding additional mileage during the taper! You can’t gain much fitness in those final weeks of training but you CAN do things that compromise your taper . ✅ TUNE INTO RACE PACE: Again, you will NOT gain additional fitness in the week leading up to the marathon! You should have a workout or two during your taper that tests out race pace. These are more for a “tune-up” rather than “fitness gains”. BUT… . ✅ DON’T LEAVE YOUR RACE IN A WORKOUT: Do not go FASTER than your prescribed paces during taper week. Don’t “test” your legs. SAVE them for race day! . ✅ EXPECT TO FEEL LIKE CRAP: Many people feel like crap during their taper. This is because your body is in repair mode from the many weeks of hard training. Your body is finally getting ample recovery time, and you might feel like sleeping more or eating more food during this time . ✅ FOCUS ON NUTRITION: You should be focusing on filling up your glycogen stores during race week. You may gain weight, but STAY OFF THE SCALE! Just focus on eating whole foods with more carbohydrates. It will help you MUCH more than trying to maintain a “race weight” . 👉 Do you need help with your taper? Not sure what your last few weeks of training should look like? Let’s chat! Start a free seven-day trial today by heading to the link in our bio. www.run4prs.com . 👉 Follow us for more training tips @run4prs

    56 min
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About

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

Information

  • Creator
    Run4PRs
  • Years Active
    2018 - 2026
  • Episodes
    316
  • Rating
    Clean
  • Copyright
    © Run4PRs
  • Show Website
    Run4PRs

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