Run4PRs Run4PRs

What is the best type of music to listen to while running?

Depends on the purpose of the run

Workouts: hard music


Easy runs- slow music


How do you fuel when you are not hungry but must eat

High caloric foods that taste good


When during hill repeats or speed work is it okay to walk?

The goal of the recovery between for shorter intervals is to get breath back under control so that you can push hard on the next set. Most shorter intervals are anaerobic so it might take a more reduced pace like walking to recover. Check HR.
A really slow jog is already hard for people because they slow down on easy days. Sometimes walking is wiser.
20x400 could actually be a threshold workout.

How to get back to running after pregnancy

Usually you will get cleared to run at 6 weeks by your OB. Many people need longer and recommend getting seen by a pelvic floor physical therapist. It depends on the person but most people start back with walk/runs even if they ran throughout pregnancy. Your core is very week and went through trauma. Allow yourself grace and time when coming back into things
You may also be nursing which can be a new factor

Is body weight strength training as effective as using weights

Body weigh training can be highly effective. It depends on your starting point, how you are lifting, and your goals. Many body weight plyometrics can be challenging even for the strongest athletes. We always want to strength train with a purpose. Plyos work on speed and power.

Everyone says running is bad for knees.. How do I prove them wrong?

Pull up research studies of the benefits of weight barring exercises. There are myths like this about running but I think it is important to address that many people have injured their knees from running. Even elite runners sometimes need to have knee replacement type surgery. Let’s talk about WHY. Overtraining can lead to overuse. When you are pushing your body to the limits like an elite/professional runner where your job is to literally do everything you can to get faster sometimes you toe the line and things happen. Overuse injuries are common because many people unintentionally overtrain.
Let’s say your grandma knows someone who ‘blew their knees out from running’. Perhaps they did because they went from 0 to 50 miles in 2 months and ran a marathon then could never run again. This is why the progressive overload and offseason are key. Weight bearing exercise actually makes your body and knees stronger BUT if you overdo it, you do put yourself at risk.

www.run4prs.com

As coaches we work with a lot of athletes who have young kids and other life responsibilities like busy careers. A question that often comes up with athletes who begin to ramp up their training is when do you have time to train? How can you put in 7+ hours of training per week? We don’t have a one answer solution for you because everyone’s life looks different. We do however have a few ideas for when/how you might be able to utilize different resources to get your training in even with small kids and/or a busy career.
Time of day:

Working out while kids are sleeping

Pros: easier
Cons: lose out on sleep


Working out while kids are awake and at home:

Pros: you get to sleep
Cons: you miss out on family time, logistically harder


Working out while kids are at school/daycare

Pros: you get to sleep
Cons: logistically easier, guilt



`1. Treadmill at home
Investment: $2000+ dollars
2. Treadmill at gym with daycare
Investment: $150/month
3. Stroller outside
Investment: $500

Babysitter

Investment: $20/hr
Is it worth it to invest in yourself and your hobby? How do you deal with guilt associated with going on a run or running a race? Waking the kids up at 5:30am to go to a race? My kids like to go to races and run races themselves now. What they see as normal they will take mental notes. It’s one thing to say something is a value, but when you live it, kids witness it. It becomes a part of their identity.
I don’t have the answers, but I can share my experiences and sometimes that can help.
Is it worth it to train for big races?
How does the competitiveness/running change after having kids?

Coach Breanna shares all about her journey from small town farming to becoming a professional runner. We took a deep dive into her recent marathon debut of 2:42 at CIM. Not only was this her first ever full marathon, but she also tackled it at 9 months postpartum with her first child. We talked about her journey running throughout pregnancy & postpartum and her plans for future racing. Coach Breanna has been coaching at Run4prs for 2.5 years and is currently taking on new athletes. If you are interested in working with her fill out the form at www.run4prs.com or reach out to us via email info@run4prs.co

Injuries are tough and a taboo subject. We don’t like to go through these times of setbacks because the uncertainty starts to creep in. How long until I can run again? How much fitness will I lose? Will I ever be as fast/fit again? These fears can often cause runners to comeback into running too quickly after being injured OR to avoid taking time off when they first feel an injury come on.
Before we dive into things:

What to do if you are injured!
Why do some injuries happen

Overuse

They don’t always happen right away!
Stress= body can only handle so much


Underlying issue

Running on sand
Rolling an ankle
Strength Training




What is the injury ‘cycle’
Are comeback runners more likely to get injured

Coming back too quickly
Ego is high
Run/walks


Getting to the root cause instead of hoping rest will help

Helps to avoid future injurywww.run4prs.com

How do I increase my calories in a healthy manner

Calorie dense foods
PB, nuts flax seed
More carbs: fruit juices, maple syrup, honey


Favorite season to train in & race in

Depends on where I live
Fall is ideal because summer training is ideal with temps never hitting more than 75-80 degrees in the early morning
Humidity is poor man's altitude


How to do you pick a run coach?

Personality fit

Open
responsiveness : some people don’t care but take it as a red flag if someone doesn’t understand


Philosophy fit

Opennesses


Understands your goals

Has a clear plan for how to get you to your goals
Communicates the plan to you


Can help you learn and grow from experiences

Not all races will go well
We learn from each race




3:38 PR long term goal to BQ but wants to get pregnant 1st

Have something to train for when TTC that you have a lower investment in like 5ks
Postpartum comeback slowly and give yourself grace
Lots of unknowns but consistency is helpful


What to do when life happens and you miss a workout

Depends on what happens

Illness- going to take time off and not try to make anything up
Other situation- might have you make up the workout
Either way these both require you to probably re-work the entire plan because you are going to have less time in between workout days, etc.


Depends on what you missed for a run

20 mile long run vs 5 mile easy run totally different




How long until i expect to see muscle gains with the strength program

How are you measuring progress

Progress pictures
Weight gain
Measurements
Gaining muscle is hard to do if you are in a catabolic state (undereating, over exercising with cardio)


What are your goals with lifting?

How many races is too many? A lot of people are thinking about their goal race schedule for next year. It is good to look ahead and plan out your races so that you don’t over commit yourself. There are so many options and it can be tempting to sign up for all of the races, but what if we focused on building the year around your goals and then schedule races to accommodate those goals?

Deciding on your goals for the year
How to find races that will be in alignment with your goals
How frequently should you race?
How realistic is it to PR at every race?
Half marathon PR in the build of for a full marathon?
Should you wait to register for some races?
Benefits of keeping ‘options open’