Run4PRs

Run4PRs
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Run4PRs

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. 5 DAYS AGO

    269. Should you wear shorts running in 20 degrees?

    Winter is upon us! We are located in Minneapolis, MN where it can be sub zero temps and often hits -40 f windchills every winter at least once. When you running outside in January it’s usually a sea of ice and snow so much so that our ‘running trails’ now become ski trails with natural snow. We like to think of ourselves as experts in training outside during the winter months since it can snow here 6 months out of the year. We decided to do a podcast with our top tips for training in the snow. Gradually getting used to it: some people go out ‘no matter what’ Ice/snow Treadmill is a good tool Fall gradually expose yourself  How do you dress for different temps Windchill vs air tempo Footing/snow

    55 min

  2. JAN 1

    268. How to not fail at your new years goals- Listen to this!

    As we approach a new year, there are tons of athletes setting new years goals and resolutions for 2025. But in order to really achieve goals in the future, it is important to reflect back on what we have done in the past. Is there anything we want to change going forward? How can we become a better version of ourselves in the future? Many people set intentions to become better in the future but they fail to recognize the things that have held them back in the past. We often repeat the same patterns over and over again without realizing the issue at hand. Stuck in a rut of the same old training over and over Comfort zone Over training? No workouts? Same goals every year Law of diminishing returns Juggling kids practices & working out Too many goals in too many directions BQ PR Orange Theory Ironman Lack of accountability for when things get challenging Anyone can stay on track for a few weeks or months- what happens when you get sick or are not feeling great? Process drive goals vs outcome based goals You have to commit to the process

    48 min

  3. 12/20/2024

    267. How to achieve your wild running goals in 2025

    How do you fuel a marathon Need to fuel every 20-30 min  60 grams of carbs per hour 1000 mg of sodium per hour This is not something that should be new, This should be practiced How to handle upset stomach due to gels during the marathon Fueling during training How much speed work should you do in the offseason: I won’t actually run a 5k until the spring Type of training during the offseason from the marathon training Lots of ways to approach this Consistency is most important: not just runs but workouts/specifics Not overdoing it Depends on your long terms goals

    46 min

  4. 12/13/2024

    266. How to always be in the right mindset to crush a race

    How to get into the right mindset before a race Practice race mindset during workouts Do races in the build up Visualization How do you incorporate heavy lifting Start light- make sure you have proper form Do it on hard days or day after hard running workouts Consistency is key You don’t build during peak marathon training Offseason How do you know whether or not you need a trainer/coach No one really needs to have a coach just like no one needs to have a financial advisor or needs to have a house cleaner It is a benefit to you because it can save you time/stress It is a perk you can give yourself This is your hobby, why would you not invest in it? Better results, less chance of injury, part of a community

    39 min

  5. 12/05/2024

    265. Can Anyone Run a Sub 3 Marathon With The Right Training & Consistency?

    If VDOT says I should run 8:00 pace for a marathon pace but I plan to run 9:00 pace, when do I practice/switch to running 9:00 pace in training? If my goal is to run a faster marathon (I am a new-ish runner_ would you recommend doing shorter races during the spring OR focus on building mileage/base and long runs. I am currently running 25 miles per week and ran my first marathon in 2019 but not since Do you believe sub 3 is achievable for most runners?

    40 min

  6. 11/21/2024

    264. CIM: Is the course as 'fast' as they say? How much should you stregnth train?

    ASK THE COACHES. Here are the questions covered in the episode: Racing specific  HRV has been great but tanked during the taper How to run CIM Top 3 things to consider when buying marathon training shoes Training specific  How important is strength during the winter months?  If I can hold threshold for 1-1.5 hours, how long can i sustain zone 3 work (lower HR)

    1h 4m

  7. 11/15/2024

    263. Hate Stregnth Training? Listen to this!

    262. STRENGTH TRAINING BENEFITS) Runners love to go hard. We love to keep moving and push ourselves. When we get into different exercises practices that are not as ‘fast paced’, it can feel strange. I have heard runners describe strength training as ‘boring’ or not feeling like they are ‘doing anything’. I have also heard runners say that they are ‘too sore’ from strength training to do their workouts. Even in my own experience, I have had my ego hurt when I visit the gym for strength training only to realized I am weaker than 90% of the other people strength training. It is tough when you are considered ‘advanced’ in one sport IE running and then novice/beginner at another. These feelings and experiences with lifting can hold people back from doing what needs to be done in the weight room. So often runners neglect strength training and it ends up coming back to bite them later in life through an injury or low bone density or inability to stay active. How should a runner start strength training If you don’t have a lot of consistent experience: BODY WEIGHT Always do less than what you should  Do NOT go to failure You need to REST between sets You should be doing a strength workout NOT a cardio workout HR shouldn’t be that high Lifting with a purpose Follow a plan! Don’t overdo certain muscle groups Progressive overload How many sets and reps Total body vs lifting every muscles group 2x a week 20-40 min of total body Repeating the major lifts like deadlift and squat can give you amazing results

    41 min

  8. 11/09/2024

    262. Ironman on the bucket list but currently 'just' a runner? Listen to this!

    Breaking down the barriers to tri Jason and I recently finished Ironman California. We were asked to do a podcast episode of our experience and answer some of the FAQs we have been getting. I think many runners and endurance athletes have a bucket list goal of doing a tri or an ironman, and we wanted to shed some light on what it might look like to take the dive. I did my first ever tri less than 3 months before the ironman and learned how to swim as an adult. If I can do it, I am confident others can too! At what point in the last year did you decide you wanted to train for an ironman? Do you think you will do another one? Why did you not share the training on social media? What is the time limit for each event and the whole thing? Did you listen to music? How did you learn how to swim as an adult? How did you fuel for the event? What is the hardest part? Biking: did you do most inside or outside? What is a tri bike vs a road bike How do you prevent butt from hurting? How many hours per week did you train? How was sleeping after? How sore were you?

    1h 23m
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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 - 2025
  • Episodes
    268
  • Rating
    Explicit
  • Copyright
    © Run4PRs
  • Show Website
    Run4PRs

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