Mojo for Running Coach Debbie Voiles presents training principles and running news. From beginners to marathoners, all runners will learn how to make wise training decisions. Topics include training schedule, base building, tapering, cross training, speed work, stretching, nutrition, drills, and much more. Learn how to train smart to achieve your goals.
The Challenge of Holiday Running and the Mojo for Running December Challenge
The month of December tests our running training more than any other as holiday events too often steal running hours. Our already hectic schedules get still busier, increasing stress levels, meaning we need run therapy more than ever, but ironically, that's the last thing on many people's mind. The Mojo for Running December Challenge will provide accountability and motivation to help you maintain running fitness during this month, setting you for success in 2022.
Head to Toe, a Close Look at How to Move and Where to Look When You Run
Let's go back to the basics of how to move when you run, head to toe, from where to look, to the nuances of effective arm technique, what not to do and physical cues to help with practicing good running form.
While everyone's form will be unique, based on their body, minor adjustments will still pay off with greater comfort, improved endurance, greater speed, and fewer running injuries, all good reasons to focus on running form during every mile of every run. The goal is to practice the running form that's easiest on the body, the most efficient form, a movement that is light and fluid. Since practice makes permanent, it's not enough to do form drills and then let it go or to practice form, occasionally. Every runner needs to think about form and make practicing the elements of good running form a daily ritual.
Two prior episodes referred to:
MFR 77: How to Run Hills, Part 1, Uphill
MFR 78: How to Run Hills, Part 2, Downhill
This episode includes a reminder for listeners to enter the Gasparilla Distance Classic's Name the Parrot contest. Enter here.
Mojo for Running shirts here.
Register for Deb's race, the gnome-themed Run Tampa Tinsel Run, December 11th, here. Check out the medal and shirt art.
Fun With Fartlek Training
Any runner or group of runners, of any level, can make up a fartlek workout on the fly, or pull out one of the traditional, time-tested fartlek workouts. Fartleks are especially good for injecting a bit of speed work into an easy or long-ish run during the basebuilding phase when it's best to avoid more structured, specific track workouts, saving them for later in the cycle when the speedwork needs to be more specific, more race oriented.
This matters because from a psychological perspective, runners will benefit from more carefree, less structured running, fun running, but they still don't want to lose their edge by foregoing all speed work. Enter, fartleks, the perfect means of holding onto speed without going to a track.
Run Tampa Tinsel Run
Gymboss (wearable interval timer)
Simple Interval Timer (iphone app)
How to Choose the Best Training Plan for Your Goal Race
Running success hinges on preparation. Crossing the finish line is the easy part, a celebration, the apex of all the training that prepared you to be there, the celebration of a well executed running training plan. The longer you run, the more races you train for, the more you'll appreciate the importance of a good training schedule, one that keeps you healthy while preparing you for your goal race. This episode explains the variables you'll see as you study your options along with guidance to help you evaluate their quality and assess whether they're right for you.
How to Taper for Goal Races and What it Can Do for Race Performance
The almighty taper is a thing of beauty. Most experienced runners, and certainly any runner who's trained with a coach, knows about this masterpiece of training theory. No amount or type of training, no training regimen, however well executed, will fulfill its potential unless it ends with the appropriate taper period.
If you're not familiar with the idea of tapering for a goal race, this episode will convince you never to omit this from another training cycle. If you are familiar with tapering, it will be a reminder and refresher of all that is required for the optimal taper.
How to Structure Your Running Training When You Are Self Coached
One of the main attractions of running is the sheer simplicity of it. Running requires one thing, a pair of shoes - well, two things.
That simplicity is a thing of beauty, but to take it to any level beyond basic fitness, or just to make it more interesting, knowing and applying some basic training guidelines will be of great benefit.
Many people, at least early on in their running career, run the same number of miles every day. Nothing wrong with that if extremely gradual improvement is the goal, and if it doesn't get too boring, but learning a few simple time-proven running training principles will make running a fascinating hobby as the runner has the ability and knowledge to plan weeks and months of training, evaluate how that training impacted their performance, and make adjustments. All this, and the variety in type and duration of workouts always adds to enjoyment of the sport.
For a deeper dive into periodization, specifically, micro and macro cycles, check out Episodes 134 and 135 of this podcast.
Go to Patreon to pledge as little as $1 per episode.
Support with one-time contribution, here.
Follow me @mojoforrunning on Instagram
and @runtampa on Instagram.
My own coach
I love this podcast. First review I have ever left.
I used to run cross country and track and ran for a long time after.
Been on and off for so so long. But this podcast and listening to Debbie is like having the coach I always dreamed of.
Debbie thank you for this invaluable resource.
You are inspiring.
Best running advice
I just started running on my own last year and came across this Podcast. It has provided a wealth of information and motivation. As mentioned in the episodes, I searched and found the Human Race documentary. It’s both a pleasure to watch and inspirational to know age doesn’t have to define what activity gives you pleasure. As long as the body allows it age should not stop you from enjoying what gives you pleasure. I plan on running as long as I am able. I hope these episodes continue. Thank you Debbie from Debbie 😊
Been listening for over five years. My favorite running podcast. Valuable information.