138 episodes

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

Run4PRs Run4PRs

    • Sports
    • 4.5 • 113 Ratings

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

    138. Rebounding from a bad workout or race

    138. Rebounding from a bad workout or race

    REBOUNDING FROM A BAD WORKOUT
    Podcast Episode #138 🎙
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    Have you ever had a bad workout? If you’ve been running for a while, chances are you’ve experienced a bad workout! What’s the best way to get through it and move forward? 👇
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    ☑️ JOURNAL & TALK ABOUT IT: Journal about it or talk to your running coach or friend about it. They can help offer perspective and remind you that you aren’t alone and you will be stronger for the next one! It’s important to debrief from the experience so you can move forward
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    ☑️ ASSESS WHAT MIGHT HAVE HAPPENED: Did you sleep well the night before? How was your hydration and nutrition leading up to the workout? Figuring out what may have led to the bad workout can help get you out of a negative mindset about the workout
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    ☑️ FIND THE SMALL WINS: You can’t always control the times and paces you’ll hit due to weather and other external factors. There are always positives you can find though. Did you complete the full mileage for the day? Did you stay mentally strong in the last mile instead of giving up?
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    ☑️ HAVE AN ADJUSTMENT MINDSET: Go SLOWER if you need to. Give yourself the flexibility. You can still have a great workout if you adjust and know that’s OKAY to do so especially in bad weather, on hills, etc.
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    Are you looking to take your training to the next level? Start up a seven day FREE trial with us! Link in bio. www.run4prs.com ⭐️
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    Follow us for more training tips @run4prs ⭐️
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    #teamrun4prs #run4prs #marathontraining #halfmarathontraining #igrunner #instarunner #runnersofig #womensrunningcommunity #runcoach

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

    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
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    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
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    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 
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    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
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    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
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    Follow us for more training tips @run4prs

    • 59 min
    136. How To Get Motivated After Time Off: Ask The Coaches

    136. How To Get Motivated After Time Off: Ask The Coaches

    www.run4prs.com for a free 7 day trial. 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- WHAT SHOULD YOU EAT BEFORE A RUN?
    Eating before a run is key but it can take time to build up to tolerate that if you aren’t used to eating much. Think of the BRAT diet that you would eat after the flu. Things that sit well with your stomach! Things like toast, oatmeal, banana, apple sauce are all good starting points to build from. Avoid anything too crazy
    2-MY GOAL IS SUB 5 MARATHON- WILL A 3 HOUR MAX LONG RUN BE ENOUGH?
    The 3 hour rule will be perfect and we recommend that you do some back to back long runs to build the endurance and simulation of running long on fatigued legs. If you did 90 min run the night before your 3 hour run, this reduced chance of injury and also helps simulate the fatigue of the marathon. A lot of people run better when capping long run at 16. Look up the Hanson’s method! You’d be amazed
    3- TOP 3 WORKOUTS FOR THE MARATHON
    The long run with or without marathon work, a medium long run with some threshold/steady state work, and then more tempo work!
    4- HOW TO GET MOTIVATED AGAIN AFTER TIME OFF?
    The key is to start small and realize that it may take awhile to get back into the groove. Goal setting each week and each day can go a long way. Say you set a goal this week to run 3x. Then on each day you run set a goal like “run at least 2 miles”. Then you can set another goal the next week and keep building the momentum. It can be addictive over time! Having a long term goal like a race also helps
    5- HOW CAN I AVOID CHAFFING?
    Unfortunately some areas and some people are just more prone to chaffing. There can be many reasons for this, but bottom line is skin rubbing over and over can HURT! Where do you find you chaff the worst? It may be finding better clothing options! When I am pregnant I experience a lot more chaffing (under bra, under arms & between legs) I find that wearing longer shorts is a game changer for helping between the legs. Wearing a shirt that covers the under arm area tightly can help with under arms. I have yet to find a solution for under the bra. I would experiment with clothing!

    • 38 min
    135. Pacing: Do you run the correct paces?

    135. Pacing: Do you run the correct paces?

    DO YOU RUN THE CORRECT PACES?
    Podcast Episode #135 🎙

    Www.Run4prs.com free 7 day trial

    There are several different online VDOT calculators available to figure out your paces for workouts and easy runs.👇 A popular one is the Run Smart Calculator by the renowned exercise physiologist and run coach Jack Daniels👇

    👉Plug in a recent race result/time trial from the past few months and you’ll get your different paces for each type of workout/run

    👉Jack Daniels uses these different pace ranges for pacing:
    ✅EASY PACE: Easy pace running refers to warm-ups, cool-downs, recovery runs, recovery running within a workout and generally long runs. Usually 2+ minutes slower than 5k race pace
    ✅MARATHON PACE: Steady run or long repeats (e.g. 2 x 4 miles at marathon pace)
    ✅THRESHOLD PACE: Comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs
    ✅INTERVAL PACE: Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race
    ✅REPETITION PACE: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run. Think of Reps as similar to current 1500 or mile race pace

    👉EXAMPLE:
    🔥Recent 5k PR time: 30 minutes (9:39 average pace)🔥
    ✅EASY PACE RANGE: 11:16-12:21 pace (2+ min slower than 5k race time!)
    ✅MARATHON PACE: 10:48 pace
    ✅THRESHOLD PACE: 9:45 pace
    ✅INTERVAL PACE: 8:42 pace
    ✅REPETITION PACE: 8:10 pace
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    ⚠️ WARNING: These calculators will also give you “equivalent race times”. BE CAUTIOUS! If your 5k is 30 minutes, it will tell you that your equivalent marathon time is 4:43. This may or may not be accurate depending on your strengths as a runner. Some runners do better at long distances than short distances so your marathon time could be faster than what is projected (and vice versa!) A coach is better equipped to tell you what you’re capable of based on your training! 💪
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    • 54 min
    134. Consistency After Time Off Leads To Success

    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 🎙
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    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? 🤔
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    ✅ 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!
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    ✅ 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
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    ✅ 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
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    ✅ 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
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    What are your tips for staying consistent after time off? Let us know in the comments! 👇
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    Follow us for more training tips @run4prs & listen to our podcast @run4prs 🎙
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    • 29 min
    133. Off Season: How Long & How To Correctly Build Your Base

    133. Off Season: How Long & How To Correctly Build Your Base

    RUNNER'S OFF SEASON: HOW MUCH TIME SHOULD YOU TAKE OFF AFTER YOUR RACE? 🤔
    Podcast Episode #133 🎙
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    THE MARATHON:👇
    ✅ 1-2 weeks completely off
    ✅ No long runs over 90 min for 30+ days
    ✅ No workouts for 3+ weeks
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    THE HALF MARATHON:👇
    ✅ 3-10 days completely off
    ✅ No long runs over 90 min for 2-3 weeks
    ✅ No workouts for 2+ weeks
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    THE 5k-10k:👇
    ✅ 1-5 days completely off
    ✅ No workouts for a few days after that
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    WHY DO YOU NEED AN OFF SEASON? 🤔
    ✅ You CANNOT maintain peak fitness forever
    ✅ You may get burned out or injury
    ✅ You body and mind NEED time off to reset
    ✅ Training is TAXING on the body!
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    REMINDER:👇
    ✅ The off season is different for everyone! It may mean no running at all for a few weeks for some. No matter what, the off season is a time for reduced intensity and mileage 📉
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    Do you have more questions about recovery and the off season after a race? Let us know! Head over to the link in our bio to chat with us. www.run4prs.com ⭐️
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    Follow us for more training tips @run4prs
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    • 44 min

Customer Reviews

4.5 out of 5
113 Ratings

113 Ratings

myliubarankas ,

Clicking

Great info and podcast. However, the clicking (of the mouse I think) in the background is very annoying.

WSHawk3 ,

The Good and Bad

The topics covered on this podcast are great! I’ve been listening for the past few years and have enjoyed the additional perspective I get from this podcast combined with the several other running podcasts I frequently listen to. I think the co-host Ryan is dead-on with most of his answers and I often find myself sharing the same opinion as him before he answers the question. He holds the weight of the show in my opinion. I noticed some criticism towards the host in prior reviews regarding speaking fast and rambling. I agree with many of those comments, but I can confidently say that there has been much improvement over the past year. I think the “bad” in this show is the host’s frequent referencing of her running times. Having a “fast” marathon time and qualifying for the Boston Marathon has no correlation to being a good coach. In almost every episode she is talking about herself and how “fast” she is. It’s even part of her intro. Who cares!

kllindy36 ,

Everything you need to know about running

I love this podcast! It’s always a go to while I’m doing my long runs. The advice that they share is exactly what all runners need, it’s basically FREE coaching (besides the training plan but they can hook you up with that!).

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