Run4PRs

www.run4prs.com for a free week of trainingSpeed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster.Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace.Race-pace practice – You must spend time at actual 5K pace. Nothing replaces the feel of running the exact effort you’ll need on race day.Here’s a little secret: the fastest runners aren’t the ones with the highest mileage—they’re the ones who hit their quality workouts consistently and recover properly.

www.run4prs.comEver wonder why some runners just seem naturally fast — while others train just as hard but never quite hit those breakthrough PRs? 🏃‍♀️💨In this episode, we break down the truth about what the fastest runners actually have in common — and it’s not just genetics. From consistent training habits and recovery strategies to mindset and long-term focus, these are the patterns that separate the good from the great.We’ll dive into:✅ The habits every fast runner shares✅ Training strategies that build real speed✅ The mindset shift that turns average runners into elite performersYou’ll walk away with a checklist you can use to see if you’re training like a fast runner — or just running in circles.🎧 Listen now and start thinking (and training) like the fast runners do.

www.run4prs.com for a free week of trainingThink you’re too old to chase a PR? Think again.The biggest barrier to performance isn’t your age—it’s your mindset. In this episode, we’re busting the myths about aging and running performance. Yes, bodies change—but decline isn’t inevitable. You’ll learn the science behind how your body adapts at every age, how to train smarter (not harder), and how shifting your mindset might be the most powerful tool you have.From strength and recovery strategies to real stories of runners hitting lifetime PRs in their 40s, 50s, and beyond—this episode will show you what’s still possible.🎧 Tune in to learn how to stay fast, strong, and motivated at any age.

www.run4prs.comWe want to talk about running mistakes — because every runner makes them, and honestly, they teach us more than our wins sometimes.But here’s the important part: mistakes don’t make you weak. They make you wiser. If you’re willing to pause, reflect, and adjust — they can actually be the thing that levels you up for your next season.

www.run4prs.com for a free week of training

Today we’re diving into a game-changing question: 👉 What are YOUR strengths and weaknesses as a runner?If you want to train smarter—not just harder—this is a conversation you can’t skip. Knowing your strengths helps you double down. Knowing your weaknesses? That’s where real growth begins.Let’s get into it.www.run4prs.com for a free week of training

307. Are You Running at the Right Pace? Here’s How to Know 🧠📉www.run4prs.com for a free week of training👉 Are you running at the right paces? Because if you’re feeling stuck, plateaued, or burned out… your pacing might be the problem.Today we’re breaking down how to figure out if you’re training too fast, too slow, or just plain wrong — and how to fix it.Prevents injuryBuilds the right fitness adaptationsKeeps you progressing over timeBut most runners? ❌ Run their easy days too hard ❌ Run hard days without enough recovery ❌ Never dial in their zones based on current fitnessThat’s like trying to bake a cake at the wrong temperature — even with the best ingredients, it just won’t come out right.

 Running is awesome… until it’s not. We fall in love with training cycles, goals, PRs — but sometimes? That grind catches up. You’ve been:Training back to back with no breakTied too tightly to your watch or paceComparing yourself constantlyPushing through stress outside of running, tooEventually, what was fun starts to feel like work. And your body and brain say, “I’m out.”Part 2: Signs You’re Burned Out (3:30–5:00) Here’s what it can look like: 😒 Every run feels like a chore 🛑 You keep skipping workouts but don’t feel better 😤 You’re irritated by runners who are “loving it” right now 📉 You’ve stopped seeing progress and don’t even careIf this sounds like you — the answer isn’t always “push through.” It might be time to pull back to move forward.

Hey runners — welcome back to the Run4PRs Podcast! Today we’re diving into a topic that gets zero hype but might be the secret weapon to your next PR…👉 The offseason. Or as I like to call it: the Secret Season.Because here’s the truth most runners either skip it or waste it. But if you play it right? You’ll come back stronger, more motivated, and more durable than ever.What Even Is the Offseason? The offseason is a strategic recovery window after a training cycle or race — where the goal isn’t to chase speed, but to reset the body, rebuild your base, and give your brain a break too.Think of it as the time between harvest and planting. Rest, reflect, replenish.Why Most Runners Mess It Up You wouldn’t leave a phone on overnight without letting it recharge. Your body and mind work the same way.

 First up — music. You’ve probably heard purists say: “If you need music, you’re not mentally tough enough.”But here’s the thing — running is a mental game, and for some runners, music helps them get into a flow state.Pros of running with music: ✅ Can boost motivation on solo runs ✅ Helps maintain cadence ✅ Distracts from discomfort during long effortsCons: 🚫 Can make it harder to tune into your body’s signals 🚫 In races, you might miss course cues or crowd energy 🚫 Safety concerns on open roads

Ever feel like the wheels come off in the final miles of your race? You're not alone — but it doesn't have to be that way.In this episode, we're breaking down 6 powerful strategies to help you close your races with strength and confidence — not a death shuffle. From pacing and fueling to mental prep and training tweaks, this is your blueprint for finishing fast.We cover:✅ The importance of finish-fast long runs and negative splits✅ Why pacing is the #1 factor in strong finishes✅ Fueling early so you don't fade late✅ Mental strategies for staying locked in when it gets hard✅ How to train your “kick” and use the course to your advantage💡 “Strong finishes aren’t luck — they’re trained, fueled, and earned.”Implement even one of these tips on your next run, and you’ll feel the difference.

You know the feeling. Your heart rate’s already elevated before you’ve even warmed up. Your stomach feels off. You start second-guessing everything—your training, your pacing plan, your breakfast… all of it.Let me start by saying this: nerves are normal. In fact, they’re a sign that you care. The goal today is not to get rid of the nerves, but to learn how to channel them.First, let’s talk about where these nerves come from. Your body’s just doing what it’s designed to do—preparing for a challenge. It’s a mild fight-or-flight response: adrenaline kicks in, your senses are heightened, your body is on alert.But if you don’t know how to frame it mentally, those butterflies can start to spiral. They go from "I'm ready" to "I'm freaking out." So let’s talk about how to shift that energy.One of the most powerful mindset tools you can use is to relabel the nerves as excitement.“I’m not anxious. I’m excited.”They feel almost the same in the body—elevated heart rate, sweaty palms, tension. But one mindset is empowering, the other is paralyzing.So when you feel the nerves kicking in, say to yourself:“This means I’m ready. I’ve trained for this. My body is waking up.”Nerves often come from fear of the unknown—weather, competition, how you’ll feel at mile 20.So pull your mind back to what you can control:Your pacing strategyYour nutrition and hydrationYour attitudeYour breathingEverything else? Let it go.Here are a few tools I give my athletes to stay grounded:Visualization – Close your eyes the night before or morning of and walk through your race. Start to finish. Calm, confident, and strong.Breathwork – Box breathing (inhale 4, hold 4, exhale 4, hold 4) helps regulate your nervous system.Mantras – A few words you can anchor into when your mind starts to spiral. Examples: “Strong and steady.” “I’ve done the work.” “Calm is fast.”Okay, so what if you still panic a little? That’s okay. It doesn’t mean the race is doomed. Most athletes have 1–2 “oh crap” moments pre-race. Let it pass. Come back to your breath. Come back to the plan.Your race isn’t won or lost in the first mile. It’s won by staying present.Race day nerves don’t mean something’s wrong. They mean you’re stepping into something meaningful.You’re pushing your limits. You’re putting yourself out there. You’re doing something most people will never dare to try.So the next time you feel those butterflies? Smile. Say thank you. And get ready to fly.🧠 Why We Get Nervous🎯 Reframe the Nerves💥 Focus on What You Can Control🧘‍♀️ Pre-Race Calm Tools⏱️ What If I Still Freak Out?🏁 Final Thoughts

Are 20 mile longs run the secret to avoiding the wall in your next marathonToday we’re diving into one of the most dreaded phrases in marathon running: “Hitting the wall.”You’ve probably heard it or maybe even experienced it — that feeling when your legs turn to concrete, your pace tanks, and finishing the race becomes pure survival mode.But here’s the good news: Hitting the wall isn’t random. It’s preventable — if you train and race smart.Let’s talk about how.DM me or comment on this episode post. And if you want help dialing in YOUR marathon training — DM me “FREE WEEK” and we’ll get you started with Run4PRs Coaching.Until next time — run smart and finish strong! 🏃🏼‍♀️💥[Outro music fades in and out]

6 Ways to Develop an Edge on Race Day (and PR)You’ve trained for months. The miles are in the bank. Now it’s race day — and the question is: what separates a decent race from a breakthrough PR?In this episode, we’re breaking down 6 actionable ways to get that extra edge when it matters most. From pacing strategy to mental toughness, nutrition to warm-up execution — these are the little things that can make a big difference.We cover:✅ How to build a race plan you can actually follow✅ Fueling like a pro (without blowing up)✅ Mental cues for when things get hard✅ Race-day gear, warm-up strategy, and moreWhether you’re chasing a personal record or just trying to run your smartest race yet, this episode will give you the tools to line up with confidence and finish with pride.🧠 “You don’t need a perfect day — you need a smart one.”Let’s go get it.

 How to be a strong runner even as you ageWe all know the saying, "Age is just a number," but when it comes to running, that number can sometimes feel like a roadblock. However, I'm here to tell you that with the right approach, you can absolutely continue to improve your speed and perform at your best, no matter your age. So, let’s explore how to stay fast as the years go by!Let’s dive in! First off, it’s important to understand what changes as we age. Muscle mass starts to decline after age 30, which affects our strength and speed. Also, aerobic capacity (the ability of your heart and lungs to provide oxygen to your muscles) tends to decrease with age. This makes it harder to sustain faster paces.But here’s the good news: these age-related changes aren’t permanent. By being proactive in our training, we can maintain and even enhance our running performance over time.Don’t compare yourself to pro or olympic athletes. You aren’t a pro. 💡 Consistency is Key: Staying consistent with your running routine is vital. This doesn’t mean running hard every day. In fact, your training should be a healthy mix of easy runs, workouts, and recovery. It’s all about making steady, consistent progress.💪 Strength Training Matters More Than Ever: As we age, strength training becomes non-negotiable. If you want to keep running fast, you need to keep your muscles strong. Focus on building functional strength through exercises like squats, lunges, and core work. Stronger muscles mean better running mechanics, more power, and better injury prevention.🏃‍♂️ Speed Work: Now, it might seem like speed work would be off the table as you age, but it’s actually one of the best ways to improve. Shorter, high-quality intervals are fantastic for increasing your VO2 max (aerobic capacity) and improving your running economy. However, be mindful of recovery time. You may need more time between hard sessions to allow your body to fully recover.🧘 Flexibility & Mobility: The older we get, the more we lose flexibility, which can impact our stride length and overall efficiency. Regular stretching, yoga, or mobility work can help you maintain a full range of motion and prevent injuries. Don’t skip this part of your training—it’ll pay off in the long run!Ensure you’re getting enough sleep, hydration, and proper nutrition. Additionally, don’t overlook easy runs in your schedule. These runs are crucial for building endurance without overloading your body.Let’s talk about mindset. As we age, we might face the temptation to compare ourselves to younger runners, but that’s a trap! Your biggest competitor is yourself.You’ve got to develop the mindset that you’re still capable of pushing boundaries, setting goals, and improving. Focus on your process, not just the outcome. Celebrate the wins, whether that’s a PR or simply finishing a tough workout.Don’t forget that mental toughness is as important as physical toughness, especially as you face the challenges of aging.Until next time, stay strong, stay focused, and keep running toward your goals! 🏃‍♀️🔥

 You’ve done the long runs, stacked the miles, hit your workouts—even when you didn’t feel like it. And now… race day is almost here. So what now? How do you make sure all that work pays off at the right time? How do you peak perfectly and avoid the common taper traps? In today’s episode, we’re breaking down the science and strategy behind peaking and tapering—so you can toe the line feeling fresh, fast, and fully ready to race your best.

🎯 Ask yourself: “Is my goal ambitious… or unrealistic?” Ambitious pushes you. Unrealistic breaks you.🚨 These are the traps we see all the time as coaches:A. Too Much, Too SoonMileage jumps… speed every other day… a recipe for injuryAggressive goals require patience, not panicB. Comparing to OthersCopying someone else's plan (their mileage, workouts, race goals)You need a plan built for your fitness, schedule, recovery capacityC. Ignoring Recovery"More" is not always "better" — it's often just more fatigueSleep, nutrition, and downtime are non-negotiableD. Mental PressureTraining out of fear (“If I miss this workout, I won’t hit my goal”)Ego-driven training leads to overreachingThis isn’t about proving you’re tough — it’s about building smartA. Break It Into PhasesEvery aggressive goal still needs: Base → Build → Peak → TaperEach phase has a purpose — don’t skip ahead📌 You can’t rush strength or endurance. You earn it block by block.B. Train at the Right IntensitiesMost runs should be easy — 80%+ in zone 2Stop hammering every run at goal pace. Save it for the right workouts.C. Fuel & Recover Like It’s Your JobBig goals = big energy demandsUnderfueling = poor recovery, poor workouts, injury riskAdd carbs, hydrate, prioritize sleep, move with intentionD. Track Progress, Not PerfectionProgress = time trials, tune-up races, key workoutsOne bad day ≠ failed training blockAdapt as you go — that’s what elite athletes do💭 “Train with intention, not emotion.”Confidence is built through consistency — not perfectionDon't train like you’re “behind.” You’re building. Trust it.Celebrate every gain — because momentum matters🎙️ You can chase an aggressive marathon goal — if you’re willing to be smart about it:Phase your trainingStick to the right intensitiesFuel like it matters (because it does)And listen to your body more than your watch🎯 Want to share your goal? Message us — we’d love to hear what you’re training for. Who knows — maybe we’ll feature your story in a future episode

In this episode, we’re breaking down: ✔️ The key reasons you’re feeling so drained ✔️ How to recover smarter ✔️ A few simple tweaks that can help you bounce back faster and feel like a human again by dinnertime✔️ Eat carbs 1–2 hours before — banana and peanut butter, oatmeal, toast ✔️ Hydrate properly before you start (include electrolytes if needed)B. During the Run ✔️ For any run over 90 minutes, take fuel during the run — every 30–45 minutes ✔️ Keep your pace easy — save race pace for race dayC. Post-Run Recovery Tips ✔️ Eat a meal or recovery snack within 30–60 minutes ✔️ Include protein and electrolytes ✔️ Gentle movement — short walk or light stretching helps reduce stiffnessD. Weekly Recovery Practices ✔️ Prioritize 7–9 hours of sleep ✔️ Don’t skip your rest days or active recovery days ✔️ Every 3–4 weeks, take a cutback week to let your body fully absorb training

If you've ever dealt with a nagging pain, an unexpected setback, or a full-blown injury that sidelined you from your training, you know how frustrating it can be. But what if you could reduce your risk of injury and keep running pain-free? Stick around, because today, we’ll break down practical strategies to help you stay on track!Understanding Common Running Injuries]Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around or behind the kneecap due to overuse and poor biomechanics.Shin Splints – Inflammation of the muscles and tendons around the shin, often caused by increasing mileage too quickly.Plantar Fasciitis – A sharp pain in the bottom of the foot, especially in the heel, caused by tightness and overuse.Achilles Tendinitis – Inflammation of the Achilles tendon due to excessive stress and tight calves.IT Band Syndrome – Pain on the outside of the knee, often due to weak hip muscles and improper running form.Strains or muscle taresKey Strategies for Injury PreventionFollow the 10% Rule – Avoid increasing your weekly mileage by more than 10% to give your body time to adapt.Strength Training – A strong body is a resilient body. Focus on strengthening your core, glutes, and legs to improve stability and running efficiency.Proper Warm-Up & Cool Down – Start each run with dynamic stretches like leg swings and high knees, and end with static stretching to improve flexibility and recovery.Invest in the Right Shoes – Get fitted for running shoes that match your gait and replace them every 300-500 miles.Cross-Training & Rest Days – Give your body a break by incorporating activities like swimming, cycling, or yoga, and don’t underestimate the power of rest days!Listen to Your Body – Pain is your body’s way of telling you something is wrong. Don’t push through it—address it before it turns into a bigger issue.

For years, the standard has been that you need to complete a 20-mile long run in training to be prepared for a marathon. But what if I told you that might not be necessary at all? Today, we’re going to break down why a 20-mile long run isn’t essential for marathon success and how you can train smarter—not harder.Running 20 miles is no small feat. It’s exhausting, physically draining, and takes a toll on your body. That’s part of the reason why many runners get injured or experience burnout during training. Spending hours on your feet during these ultra-long runs can be mentally and physically taxing, especially if your body isn’t used to that kind of effort.So, does it really give you what you need for a marathon?The truth is, the marathon is about pacing and managing energy, not necessarily about surviving a 20-mile training run. And that’s where alternative approaches come into play.💡 Training the Aerobic System: Marathon racing is all about your aerobic capacity—your ability to use oxygen efficiently over a long period of time. You can build this endurance without needing to run 20 miles. In fact, the key to marathon success is to train at race pace and spend more time running at or near your marathon goal pace.💡 Pacing Strategy: A huge part of marathon success is learning how to pace yourself so that you can finish strong. Long runs help you practice fueling, pacing, and endurance, but a 16-18 mile run can often provide the same benefits as a 20-mile run without the unnecessary fatigue and risk of injury.💡 Back-to-Back Long Runs: Instead of one huge 20-mile run, you can incorporate back-to-back long runs—a 14-16 mile run one day, followed by a half marathon or 13-mile run the next day. This will simulate the fatigue you’ll experience in the latter half of a marathon, and it teaches your body how to push through tired legs. It also helps with building the mental resilience to keep going when the marathon gets tough.Long Runs in the 16-18 Mile Range: For many runners, 16-18 miles is the sweet spot for long runs. These distances provide the right balance of endurance training without the excessive fatigue and injury risks of a 20-mile run.Include Marathon Pace Work: Incorporating marathon pace segments during your long runs is a game-changer. For example, you might run the first 10 miles easy, and then do the next 6-8 miles at your marathon pace. This helps you simulate race conditions, practice pacing, and improve your mental toughness.Back-to-Back Long Runs: As I mentioned earlier, back-to-back long runs can simulate marathon fatigue without the need for a single 20-mile run. For example, a 14-mile run on Saturday followed by a 10-12 mile run on Sunday will prepare your body for the distance and teach it to perform under fatigue.Incorporate Speed Work & Tempo Runs: Incorporate intervals and tempo runs into your training to build strength, speed, and endurance. These workouts help improve your lactate threshold, allowing you to run longer and faster without tiring. Focus on speed work, especially if you’re aiming for a specific time goal.Fueling and Hydration Practices: Proper fueling during long runs is key to marathon success. Practice carb loading, hydration, and taking gels or snacks during your long runs, so you know what works best for your body when it counts on race day.