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
225. Is your offseason over?
Many people get antsy this time of year and want to get back into the swing of training. We are at 2-6 weeks after a lot of the big fall races and this might be a question you ask yourself in the upcoming weeks. We want to chat about how to get back into doing some workouts and make sure you set yourself up for a successful 2024 year.
When was the last time you took more than 2-4 months without racing or doing workouts?
We need to take macro rest from training cycles if we want to have longevity in the sport
What is the best type of workout to ease back into
Try to limit the types of workouts you did during the training cycle. Do something different
You still want to keep easy days easy
Focus on building in good habits
Nutrition, sleep, strength
224. Stregnth Training: Why Runners Need It!
Why do you need to strength Train?
Strength training is key for athletes playing all sports. It can also help make runners faster, more efficient and prevent injuries. Let’s face it, running takes up a lot of time! As runners we know that more running usually means you become faster. When we already are running short on time, it’s hard to think that we would need to make time for strength training too! Isn’t running already enough? The short answer is: probably not! Running is great for cardiovascular health and improving endurance, but that is not the only thing you need to become a great athlete and a healthy person.
How does strength training help with injury prevention?
CONSISTENCY is key for success
The more consistent you are, the faster you will become
Strength training allows your body to handle mileage because it strengthens the connective tissues and muscles
What are imbalances or weaknesses that occur within the body?
Trickle down effect & the whole body is connected
Running is monotonous and sometimes it amplifies imbalances.
Strength training can help you correct these imbalances
Runners need: Postural alignment, stabilization, strength and power
Train for strength 8-12 reps
FRONTAL SAGITTAL TRANSVERSE
Focus on exercises involving the major joints of the body (hip, knee, shoulder, elbow, etc.).
Emphasize movements that include multiple joints, and check for kinetic chain alignment.
How does strength training help with finishing kick and raw speed?
The strength of your body propels you forward
It is anaerobic
We always say a 5k is only 10% anaerobic but in a 20 min race that is 1 min.
That is the difference between you and your goals.
As we age, we lose muscle. We need to strength train just to maintain!
How does it improve your running economy?
What is running economy? Isn’t that the same as running form?
Your glutes and core are firing and it allows you to be able to run stronger and have better form. Athletes who strength train are more likely to be able to engage their core and glutes.
Improves Neuromuscular connections?
What does this mean?
When we run slow and easy, our body takes the easier route possible to get it done. Sometimes the faster twitch muscles start to become dormant. It is one of those ‘use it or it falls asleep’ things. By strength training, you are waking up the entire muscle with explosive strength and that entire muscle will engage again in the future when you are running.
Start small and you build strength and confidence; multi-joint movements tend to be a bit more complex.
Mix it up. Include new movements and new equipment/modalities in each workout.
Tips for Multi-Planar Training
223. What Does It Really Take To Qualify For Boston?
www.run4prs.com Many athletes have the goal to run a BQ or Boston qualifying time. The qualifying times are listed on the Boston website and are progressive based on age. If you are under 35 on race day you need to run a 3:30 or faster if you are a female or a 3:00 or faster if you are a male. These are some quick times especially because you can only qualify in the marathon. Many runners say qualifying for Boston is their long term goal. We are going to do a deep dive on what it takes to get down to those times in the marathon.
What are some of the most common ways people BQ?
Many people have a strong aerobic base & BQ easy
Swimming background/super fit people
What if your first marathon time is like 5-6+ hours
What would you recommend working on first?
What are the equivalent 5k times?
How do you break down benchmarks to get there?
How to stay focused on a long term goal when you are 2+ hours away
Break down attainable goals every 6 months
5:00 last year, let’s try to get into a 30:00 5k this year.. 30:00 5k last year? Let’s go for 27 this year?... then for a 4:00 marathon
Is it a good goal to have?
“I don’t like going slow on my easy days”
“I don’t like to do workouts”
“I don’t like long runs”
If you don’t enjoy the process, it’s going to be impossible to get to the outcome you want.
222. Offseason: Do You Need It? How To Improve Long Term
We are in the swing of offseason training and the last few podcasts we have talked about the importance of time off and recovery during this time of year after a big build up. However, once we get over those first few weeks off.. What should you be doing in the offseason? How should you reverse your taper? When should you start workouts again? All of these questions and more will be addressed in this episode!
How to do a reverse taper
How much mileage should you be running 2-3 months after a marathon?
When should you start doing workouts again?
When should you aim to race again?
Should you focus on speed or endurance?
Should you start lifting or focus on nutrition more during this time?
221. Do you NEED to take time off after your goal race?
It can be so tempting to want to power through and continue to run base mileage a few days or even the day after a marathon. There is such a big build up to the marathon that the drastic change from training 7+ hours per week to basically doing nothing can feel weird. We want to be productive. We want to feel like we are working toward something. However, the time after the marathon is a time to be working on our recovery. We cannot peak forever. On social media or even people in our social circles it might seem like we know people who never take time off. Just because someone else is doing it doesn’t mean it’s the best thing for you to be doing
How much time completely off do you need?
What is a reverse taper?
How much mileage should you be running 1-3 months out from your marathon?
What if you feel fine?
What if you feel like you are losing fitness?Why you
220. Race Nerves? Listen To This!
Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about your performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don’t want to be so nervous for a race that it makes us miserable! Today we are going to be chatting about ways to find zen and peace in the days and weeks leading up to race day!The first step is admitting you have a problem! I like to find what my triggers are and things that really make the race day anxiety worse.
What are some things that make race day anxiety worse for you?
What are the ultimate fears associated with anxiety. Sometimes it’s the same 1-3 ‘what ifs’ that we continue to circle back to in our mind. If we are able to isolate what exactly we are worried may happen, we can then ask ourselves ‘realistically, if this did happen, would you be okay?”
Taking the scary monster out of the dark and exposing it
Don’t put pressure on yourself by talking up big goals or oversharing. Some people love pressure: others do not!
Talking with someone
Trusting your process: you did the work. This is what you do every day
Putting your running in perspective: it is a hobby
Remembering other people are nervous too!
Solid Content, Poor Sound Quality
The information is really helpful, but the poor sounds quality is really distracting. It would do them a lot of good to invest in some better recording equipment.
Great training information and entertaining.
The Podcast Host
I really like this podcast and the content is great. I just wish the host would talk less and let the guest talk more. Sometimes I stop listening because of that!
Again, the host is always taking over which makes stop listening midway!