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
234. How to make time for training
Finding time to get in the miles can be challenging. We all live busy lives! However, most athletes who have been in the sport of running for a long time will attest to making training a part of your routine is a key to success. If we don’t make the time for running, we typically run out of time at the end of the day.
Running in the morning
How early do you need to wake up
Fueling before a run
Running slower in the morning
Eating after= you will be hungry during work
Running over lunch
Good if you work from home
Coworkers might think you are weird
Eating lunch at desk after
Running in the afternoon
Hard if you come home first
Pack clothes and run immediately after from work or drive to destination
Hard if people want you to do Happy Hours
Hard if you are a parent of young kids
Might work if you can run during your kids sports practices in the evening if they are older
Utilizing treadmill/gym/stroller running
Good option for the weekend
Days you can be more flexible and/or something co
233. Does Slowing Down On Easy Days Actually Work?
Running is an aerobic sport! We need to train in the aerobic zones to improve at long distance running. The biggest mistakes runners make is going too fast on your easy days. Going too fast on your easy days puts you at risk of burn out and injury. It also prevents you from reaching your potential in the sport. Many people refuse to slow down and never are able to increase their mileage or long run duration because the speed they are running at is too fast to make additional stress adaptations like improving endurance and ability to run on fatigued legs.
Many people slow down on easy days compared to race day but they do not slow down ENOUGH to fully recover. Athletes often have a skewed perception on what ‘easy’ running means. Yes, running 1 min per mile slower than 5k pace is easier than racing a 5k, but is it slow enough to improve?
Social media. A lot of the big influencers are BQ athletes. They are showing their easy paces that are in the 8-9 min pace range. For them it could be easy but we want to make sure we don’t compare ourselves to others.
I have friends who refuse to run slower than XYZ pace might be a challenge if you have a partner who is constantly pushing the pace. We might need to make changes to who we run with if it’s holding us back from reaching our goals.
Easy running allows you to improve your aerobic base
Working the correct zones
Pacing: who is really in control
When you are mid-race you want to listen to your body and not what the watch says
The more practice you have listening to your body the more confident you can become
Easy running allows you to increase mileage
More miles = more aerobic development
Running easy allows you to recover between workout days
Workouts are important for lowering speed and threshold
232. What Workouts To Get Faster: Examples & How To Calculate Them
Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of time doing sprinting anaerobic workouts. Training the right systems for your goals is important. It is equally as important to make sure you are training at the appropriate paces for your current fitness levels so that you are stressing the correct systems to improve!
How much mileage per week should be running workouts
10-20% (for 40 miles a week that is 4-8 miles per week)
Workout days should always have warm up and cool down miles
4-8 miles of hard work can be split up into 2 runs with 2-2 mile warm up at cool downs
Your workout days may be 8 miles in total but only contain 3-4 miles of hard running in them
How do you know what paces you should be running
Test fitness with a 5k
Make adjustments based on training conditions/wind/heat/hills/etc!
Effort based can work but we don’t want to go 100% based off that in the beginning when we are learning
What type of workouts are best for the marathon/half marathon
MP tempos as race approaches
Medium long run
Cut down/progression runs
What type of workouts are best for the 5k/10k
231. How To Build Mileage
How many miles do you run per week? How does one build up to be able to run 50 or even 100 mile weeks? Should everyone try to achieve high mileage? These are all great questions we will be addressing in this episode. Usually, runners will see great gains in fitness in the beginning of their running journey from simply going from running 0 miles to 10 miles per week. In the beginning it almost seems like the more we run, the better we get. However, there becomes a point when it becomes counter productive.
How do you know if it’s time to start increasing mileage
Are you improving
We want to assess if you are training at the appropriate paces for easy days
You are not always injury prone and needing to run low mileage: sometimes there is a different variable at play
What is your history: masters runner, new runner, injury prone
How do you feel?
Do you have time?
Does more mileage equal better results
You can only run as much as you can recover from
Running more only is helpful to a point
Counter productive: injury/burnout
How do you increase?
10% per week max
Cut back weeks every 1-3 weeks of 75% volume
How often should you assess mileage
Every week/every season/every year
Your body and goals change
You should not always be running peak mileage
230. Could walking improve your running?
www.run4prs.com Today we are going to talk about walking & how it fits in with run training. Some people are run/walkers and other people have to start with walking on their easy days. We are going to talk about how walking can fit in with EVERYONE'S training even if you are elite.
Beginners: every running pace is a hard effort
Walking is their aerobic/easy pace & that will eventually turn into running as fitness improves
⭐️ WALKING IMPROVES ENDURANCE: Walking will add to your aerobic base! Any time you’re increasing your heart rate for an extended period of time, you’re adding to your aerobic endurance which will improve your running overall
⭐️ WALKING CAN HELP KEEP YOUR RUN IN THE AEROBIC ZONE: You may need to walk to keep your easy days easy! Many athletes prefer the run/walk method (run for 5 minutes, walk for 1 minute or some variation of that). It may help some athletes keep their heart rate down in the appropriate aerobic zone
Athletes can use run/walk method
Building in walking recovery like 4:1 so athletes are able to run for longer without fatigue
Maybe walking up hills or through water stops
Walking up the hills to keep effort aerobic
⭐️ WALKING WORKS MUSCLES IN A DIFFERENT WAY: Walking utilizes muscles a bit differently than running which can make you into a better all-around athlete & runner
Walking between recovery intervals in a workout
Walking for recovery! WALKING AIDS IN RECOVERY: Walking helps increase blood flow to sore muscles from running. Going on walks before and after runs or on cross training/rest days is beneficial to promote blood flow and jumpstart your recovery from running
229. How to Run Stronger in 2024
Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runners because they use their old mileage/fitness levels are a reference point for where they want to be currently and sometimes instead of building progressively, they skip steps and try to do too much too soon which might feel fine aerobically but the musculoskeletal system has not had time to adapt yet.
How to build back into training if you have taken 2-3 months off
Build miles before you add in workouts
How to build back into workouts
Best workouts to start with
20% of weekly mileage
How to build back if you have just been at a reduced mileage
10% increase per week
Cut back weeks every 1-2 weeks
Looking at the big picture.
What are your goals for the next 3-6 months
Start at the end goal 6 months from now and build up to where you are now
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 content. Need to remove filler word of “right”.
Great content. Need to remove the distraction of filler word of “right”. I had to stop on latest episode
Great training information and entertaining.