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
Answering YOUR questions: Lower Heart Rate? Faster Long Runs? Best Lifting For Runners?
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 for the sport.
1- What should my HR be when I race & how can I bring my HR down without slowing down too much?
Type of HR monitor
Don’t go off HR but rather off pace
Lots of things can impact HR
HR will vary depending on the distance of the race
This will vary from person to person anyways using % of max HR
Better to go off paces than HR
2- How to get faster on long runs
TIME AND CONSISTENTLY TRAINING!
Measuring your fitness is key
You want to train not test
Racing is where you are able to test your fitness
Sometimes when you start to train correctly your long runs are actually slower
Long runs should usually be ran at an easy pace (2-3 min per mile slower than 5k pace)
If your fitness improves, your long run pace will improve
The best way to improve fitness is through specific training
It can be tempting to want to just run long runs ‘as fast as we can’ or ‘push up’ because it looks good or it feels like we are improving but sometimes faster long runs doesn’t mean you are in better shape.
There is a certain level of athlete who can add in segments into longer runs at tempo/marathon pace work for segments which can make long run pace faster overall
2-Different ways to carry fuel/water for training
Sports bra with pockets
Practice like you will on race day
Water hand held
Circle back to a water stop
3- Do the coaches all pool knowledge together or do you work 100% independently?
We pool together
Diversity is important because you learn from each other
We all went to different Universities at different times
We all had different coaches in High School, College, After
We can combine all our experience and philosophies together to create better programing
We would not have grown if we would have just focused on our own philosophy
It’s important to learn and continue to grow
4- Sprained ankle 1 week ago, how much longer until I can run & is there anything I can do to not lose fitness as I recover
It takes over 2 weeks to lose fitness
Do not focus on what you are going to lose
It takes days to gain back that fitness
Cross training IF it is okayed by your doctor
Always follow your doctors protocol for coming back after an injury
5- During a cut back week can you still strength train & what are the top 3 strength training exercises every runner should do
YES! Strength training more for maintenance. We aren’t going to increase the load or go crazy
Focus on mobility more during cut back week. Don’t try to make any crazy gains. You can still even do workouts during cutback weeks. I would do strength on the same days of the week you usually do
Runners traditionally have weak hips, glutes and core once you have the basics down you can get into more specific mobility & runner specific moves. The top 3 strength training exercises that will give you the most bang for your buck are really just a traditional squat, deadlift & Pushup/plank/etc. You can add a lot of movements to be more effective for runners like mobility work, band exercises, etc.
100. Expensive Recovery Tools: Are They Worth It?
There seems to be endless tools on the market that promote recovery for runners and athletes. The question we want to answer: do these tools actually work? We chat about the $1000 recovery boots, compression socks, massages, foam rolling & many more gadgets. We also chat about others ways to enhance your recovery process. Maybe it isn’t that you need more recovery tools in your tool belt, but you need more rest/recovery scheduled in your training. Www.Run4prs.com for a free 7 day trial
99. Running Etiquette: Positive Impacts & Welcoming Roads
Have you ever been running along on an isolated trail and see another runner up head and wonder what the proper etiquette is? I have noticed over the years most runners are really great about waving but sometimes they mean mug as they run by. We wanted to chat about the runner code and what is good etiquette while running!
When do you wave/smile/say hi vs when do you not?
Have you ever been running along on an isolated path and paced by the same person more than once and they ignored your wave?
Have you ever been in the middle of a workout and not waved or acknowledged someone?
Should you say on your left if you come up behind walkers?
What side of the road should you be on if there is no sidewalk?
What side of the road should you run on if you see another runner up ahead on the sidewalk?
Is weaving on the sidewalk a no no? If so why?
Running on the bike path: acceptable or no?
Running on a track and other people are there: how do you know what lane to run? & what direction?
Passing people just for the hell of it?
Where should you start?
Cutting bathroom lines?
Encourage runners when you pass them?
Running through the finish line?
98. Why you should not train like an elite (unless you are one)
WHY YOU SHOULD NOT TRAIN LIKE AN ELITE (unless you are one!)
Elite runners are great to look up to. We often like to know the secrets of how they train. It can be mind boggling to see elite marathoners logging 120+ miles per week. How can they do it? What does it feel like? Often we use the principles in training as the elites on a broad level. All athletics generally operate in a similar fashion using the growth formula. Stress + REST = growth. We grow when we expose our body to stress and then allow our bodies to build adaptations to that stress by resting. It is only in the resting phase that our body is able to rebuild stronger as a response to the stress. Therefore, we are only able to improve if we are able to fully recover from the stress we put our bodies through. We live in a culture that prides itself on working harder. In America, we have a bit of a hustle culture. This is NOT always a good thing. Often employees are overworking and not being as productive as they could be. Our culture does NOT value rest as much as it should. Often, these go-go-go and do-it-all-mentalities boil over into our hobbies and family life. However, in athleticism, doing more without adequate rest is a recipe for disaster. This is why we are going to discuss why you should NOT be training like an elite when you are not a professional runner.
What does a professional runner do on a day to day or week to week basis
What does their ‘job’ look like?
How does one become an elite/professional runner?
How much time do they dedicate to rest? Do they get to take naps every day?
Do they have their own PT and massage therapists?
Do they have a huge focus on fuel and perhaps people cooking for them?
What does the typical recreational elite athlete have in their life that would prevent them from training like an elite?
What is the thing that will limit most athletes like yourself? Is it talent or is it lack of resources?
What would happen if you stretched yourself thin? Would you continue to improve?
Is it all worth it?
Do you think some elites dislike the rigid-nes of their life?
Are they able to have fun, drink, go out?
The workout volume of an elite vs mortal?
How do workouts change as you progress in the sport?
Cross training vs easy running? Running more = faster runner?
97. Online or In-Person Run Coaching?
Online vs in person coaching
Online coaching has been a big hit in the past 10 years with the growth of the internet age. Prior to 2000, almost all coaching was done IN PERSON. There are still a lot of in person groups. We have coaches who started with in person coaching but over time moved into the online coaching space. There are some similarities but also a lot of difference. How do you know which is the right one for you? We are going to do a deep dive into our experiences coaching both and talking about the pros and cons to both sides
Why did you start coaching in person?
What are the best parts of in person coaching?
What are some of the downfalls to in person coaching?
How is it less personal? Do people often have to speed up or slow down to run with others?
Do people ever feel left out?
Is there wasted time with waiting around and driving to locations?
Is it hard to tailor the training to each person when you are in a group setting?
Did you like being able to see their form or how they finished reps?
Does everyone look them same when they are fatigued?
What was the best part of transitioning to online coaching?
Are you able to assess the data from runs better?
How is it more personal to have online coaching?
How can you assess someones form?
What are the downsides to in person coaching?
96. Pregnancy & Postpartum: Running Through Childbearing Years
Www.Run4prs.com —> we build stronger runners! Fill out the form on our site to get a free 7 day trial of custom run training. For those who follow us on instagram, you may know that we had 5 different run4prs coaches due with babies between August of 2020 and April 2021! 5 run4prs babies in less than 8 months. It is a run4prs coaches baby boom, so we decided to have a podcast on the topic of running during pregnancy & postpartum because many people have watched us training from afar and are curious about some of the topics involved. This topic of training during and after pregnancy is more specific and a bit different than past episodes. If you have no interest in hearing about running in relation to pregnancy, motherhood & postpartum, it might be the time to skip this episode. We will mainly be sharing about our own personal experiences. Each pregnancy and each person is SO different. When we work with postpartum or pregnant athletes, it’s important to make things individualized to YOU! This is just our own personal experience.
I am coach Victoria, and I am a mom of 2 kiddos. I currently have a 4 month old & a 3 year old. I ran 1700 miles during my first pregnancy & 1500 miles during my second which ends up being about 40 miles per week. I also ran the Boston Marathon 5 months postpartum & my current PRs in the half and full marathon within 12 months postpartum with my first child. My experiences are just my own and are not always the norm for running during pregnancy or postpartum.
I have brought on another coach to discuss our different experiences. Coach Briana is almost 6 months postpartum with her first baby. She ran for most of her pregnancy and is training for her first marathon right now and crushing it! Coach Briana has been coaching for 6 years and prior to that was a personal trainer. She is very experienced in the field of human kinesiology, so I am excited to chat with her about this!
We will dive right in with some questions
Before we dive into pregnancy running, we wanted to cover the trying to conceive & pre-pregnancy topics that soon-to-be-moms-to-be may be curious about
I am sure you worked with lots of women over the years. We all know losing your period is not a good thing. Can you explain why someone might lose their period?
Have you ever lost your period due to intense training?
Have you ever thought you needed to cut back your training to get pregnant?
How long did it take you to get pregnant?
What was your training like during that time leading up to pregnancy?
Did you plan racing around pregnancy or vice versa? (registering for big races like Boston)
How did you think running during pregnancy would be before you got pregnant?
How was your first trimester?
How was training impacted?
Were you ever scared to run?
What has your HR been when training?
What has your OBGYN said about training?
What was your training like during the second trimester?
What was your training like during the 3rd trimester?
When did you know it was time to cut down or stop?
Did you do any additional strength training or yoga?
Do you think running helped with labor and delivery
Did your delivery go as planned?
Did anyone tell you that you would ‘bounce back’? Did it happen?
How long did you take off?/How was recovery?
How did you start back with walking?
If you are breastfeeding, how do you incorporate that with running (aka not getting mastitis, I'd love to chat on this one because I learned so much along the way)?
Race goals after baby and expectations?
Is it harder or easier than you thought it would be?
Best running tips out there!!
This podcast is a must listen if you want to improve your running or at the very least not feel so alone in all your running questions and concerns! There is no other podcast like this that I’ve found- they go over the best tips for how to become a better runner. It’s also fun conversation!! Highly recommend for all runners all levels!!
Rambling and repetitive
I’m not sold on this podcast and will probably unsubscribe. I like the topics they cover, but the host seems unprepared beyond a list of questions. The guest (usually the same person - at least in every episode I’ve listened to) answers her question, then the host (does she ever introduce herself? I have never caught her name) repeats what he said and rambles on, saying the same thing in a slightly different way. Each episode could easily be half as long.
Additionally, most episodes begin with an intro about sharing the secrets to become a better runner, but most of the rambling answers arrive at the same conclusion - get a coach. If you’re looking for a free resource to learn more about running or already have your own coach, there are better resources out there.
Great podcast, some room for improvement
Love this podcast. I’m training for my first marathon and have accessed the history of episodes to help me gain some deeper knowledge of running. The one thing that I struggle with is the pace and breath of the host. She always seems very rushed and very out of breath. I’m not sure if she’s nervous or just coming off a run! Some episodes are better than others, I’ll continue to listen, but just one piece of feedback!