Run4PRs

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.

Let’s talk about why speed work is essential to getting faster. Speed workouts are designed to increase your running efficiency, improve your VO2 max (which is your aerobic capacity), and train your body to run faster while using less energy.The goal isn’t just to get faster during speed workouts, but to make you a stronger, more efficient runner across all distances. So, even if you're training for a marathon, incorporating speed work will help you maintain a faster pace on race day.🔥 1. Interval Training (Short Repeats): One of the most effective workouts to boost speed is interval training—doing short, intense bursts of running followed by recovery. For example:4x400m repeats at a pace slightly faster than your 5K pace with a 90-second recovery jog between each repeat.You can also mix in longer intervals (e.g., 800m or 1K) at your 5K pace, but keep the recovery between reps active and short.The key here is to run fast but controlled and maintain good form throughout. These sessions help improve your lactate threshold, so you can run harder without accumulating too much lactic acid and fatiguing quickly.🔥 2. Tempo Runs (Threshold Runs): A tempo run is one of the best workouts for building stamina and improving race-day pace. A tempo run is typically done at a pace that’s just below your lactate threshold—the point where lactic acid starts to build up in your muscles and makes running harder.For example, run for 20-30 minutes at a pace you could sustain for about an hour but still feels like a hard effort.If you were to rate this effort on a scale of 1-10, you’d aim for a 7-8 out of 10 (comfortably uncomfortable!).Tempo runs are great for building endurance while also training your body to handle faster paces over longer periods. They help improve your aerobic capacity and increase your overall speed endurance.🔥 3. Fartlek Training: Next up is fartlek training, which is Swedish for “speed play.” Fartlek workouts mix speed bursts with slower running or jogging. It’s a more unstructured form of interval training and can be done on the road or trail.Start with 5 minutes easy running, then alternate between 2 minutes fast (around your 5K pace) and 3 minutes easy.Repeat for a total of 30-40 minutes.The best part of fartlek is the flexibility—you can adapt the speed and recovery based on how you feel. This workout helps build mental toughness and increases your ability to change pace without slowing down or losing form. It’s also a great workout for runners looking to improve speed and endurance together.🔥 4. Hill Repeats: Hill sprints are incredibly effective for building strength in your legs, improving running form, and increasing your speed. Hills force you to drive with more power, improving your turnover and running mechanics.Find a moderate hill that’s about 100-200m long. Sprint up the hill at max effort, focusing on driving your knees and pumping your arms.Jog or walk back down for recovery.Start with 6-8 repeats and work your way up.Hill workouts can be tough, but they’ll make you a stronger, more efficient runner. They also help with speed endurance, as running up a hill mimics the demands of running fast on flat terrain.🔥 5. Progression Runs: A progression run is a great way to practice pacing and finish strong in races. Start the run at an easy pace and gradually increase the pace as you go. By the end of the run, you should be running at your race pace or even faster.For example, if you’re doing a 5-mile progression run, start with the first mile at an easy pace, then gradually speed up each mile until you're pushing your pace in the final mile.This workout builds mental toughness, teaches you to run negative splits (where the second half of the run is faster than the first), and simulates race-day fatigue management.If you’re looking to improve your running even more, don’t forget to subscribe to the podcast and check out our coaching options and training plans on www.run4prs.com

In this episode, we break down the huge changes coming to Boston Marathon qualifying standards starting with the 2027 race. The BAA has officially announced time adjustments for marathons run on net downhill courses — and it’s going to impact thousands of runners chasing their BQ.We cover:✅ What the new rules are✅ How races like REVEL, St. George, and Jack & Jill are affected✅ The new time standards by age, gender, and elevation drop✅ Why Boston is making this change now✅ How to adjust your race strategy going forwardWhether you’re planning your next BQ attempt or just curious about how this impacts the running community — this is one episode you don’t want to miss.📩 Let us know your take — DM us @run4prs or send an email with your reaction!

. Best workouts to improve at the marathon distanceWhether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy. First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions.Tips for Effective Long Runs:Frequency: Aim for one long run per week, gradually increasing the distance. Start with distances you're comfortable with and add about 10% each week.Pacing: Keep the pace comfortable—around 30 to 90 seconds slower than your goal marathon pace.Nutrition: Experiment with fueling strategies during your long runs to find out what works for you.Next, we have tempo runs, an essential workout for improving your lactate threshold, which is critical for longer races like the marathon.How to Execute a Tempo Run:Warm-Up: Start with a 10-15 minute easy jog to get your legs warmed up.Tempo Pace: Then, increase to a challenging pace that you can maintain for 20-40 minutes—usually around 10-20 seconds per mile slower than your 10K pace.Cooldown: Finish with a 10-15 minute easy jog to cool down.Now, let’s talk about interval training, which is fantastic for building speed and adding variety to your workouts.Recommended Interval Workout:Warm-Up: Begin with a gentle jog for 10-15 minutes.Intervals: Choose a distance around 400m or 800m. Run the interval at a pace you could hold for a 5K, and then rest for an equal amount of time.Reps: Aim for 4 to 8 repeats based on your fitness level.Cooldown: Finish with a light jog or walk for about 10 minutes.Interval training not only improves your speed but also builds mental toughness. While it might seem counterintuitive, recovery runs are just as vital for improving at the marathon distance. These are slower-paced runs aimed at helping you recover while still logging miles.Key Points for Recovery Runs:Pacing: Keep them at a conversational pace, generally 1-2 minutes slower than your marathon pace.Duration: These runs can range from 30 minutes to an hour, depending on your weekly mileage and how you feel.If you enjoyed today’s episode, don’t forget to subscribe, rate, and share! Join us next week when we discuss nutrition strategies to fuel your marathon training. Happy running, and remember, every mile counts!

Long-distance running isn’t just about the miles—it’s about the mindset. Success comes when you shift from just running to training with purpose.💡 Key Mindset Shifts for Success: ✔️ Patience is everything – Progress doesn’t happen overnight. Small, consistent improvements lead to big results. ✔️ Embrace the discomfort – Running long distances means pushing through fatigue, but knowing when to listen to your body is just as important. ✔️ Run for yourself – Success isn’t about comparing your pace or mileage to others. It’s about becoming the best version of YOU.🔥 The Key Pillars of Training: ✅ Base Mileage: Gradually increasing weekly mileage strengthens your aerobic engine. ✅ Long Runs: The bread and butter of long-distance success—learning to run on tired legs. ✅ Speed & Strength Work: Hills, tempos, and strides help improve efficiency and prevent injuries. ✅ Recovery Matters: Sleep, nutrition, and easy runs are just as important as hard workouts.Too many runners fall into the trap of overtraining, ignoring recovery, or racing their training runs. The biggest mistakes?❌ Running every run too fast – Easy runs should be easy. Save your energy for race day! ❌ Skipping strength & mobility – Weaknesses catch up with you in the later miles. ❌ Not fueling properly – Dialing in nutrition is key to long-distance success.When everything clicks—your training, mindset, and recovery—you start to see real breakthroughs.🏆 Pro Tips for Tapping Into Your Best Performance: ✔️ Trust the process – You don’t need perfect runs, just consistent effort. ✔️ Learn from setbacks – Every race, every training cycle teaches you something. ✔️ Find your “why” – When the miles get tough, remembering your purpose keeps you moving forward

Whether you’re training in the summer heat or preparing for a race in hot conditions, this episode will cover how the heat affects your body, how to adjust your workouts, and tips for staying safe while training in the warmer months.💡 Increased Heart Rate: When it’s hot outside, your heart has to work harder to pump blood to the surface of your skin to release heat. This can cause your heart rate to increase, which can make running or exercising feel harder than usual—even if you’re running at the same pace.💡 Dehydration and Electrolyte Loss: Heat also causes you to sweat more to cool down. But when you sweat, you lose not only water but also electrolytes like sodium, potassium, and magnesium, which are essential for muscle function and energy. If you're not replacing those electrolytes, you can get dehydrated and your performance will suffer. Dehydration can also lead to muscle cramps, dizziness, and fatigue.💡 Reduced Oxygen Delivery: As your body heats up, blood flow is diverted from your muscles to the skin to aid in cooling. This can reduce the oxygen supply to your muscles, which makes it harder for your body to work at higher intensities. Essentially, your body’s efficiency decreases in the heat, which can feel like you're running slower or that it takes more effort to keep going.💡 Mental Fatigue: It’s not just physical fatigue that sets in when it’s hot—mental fatigue becomes more of a challenge. Running or training in the heat can be draining, and sometimes, just getting through the workout feels like a huge mental hurdle.🔥 1. Modify Your Pace: First and foremost, you need to adjust your expectations when training in the heat. Your pace will naturally slow down in hot conditions, and that’s okay! It’s important to listen to your body and not push yourself too hard, especially on high-intensity days. You might be running slower than usual, but that’s just your body trying to cope with the heat.💡 Tip: If you're doing speedwork or interval training, try to reduce the intensity or shorten the intervals. For example, if you usually do 400-meter repeats, you could drop to 200-meter repeats to allow your body to recover faster.🔥 2. Start Early or Late in the Day: The sun is usually at its hottest between 11 a.m. and 4 p.m., so it’s best to train early in the morning or later in the evening to avoid the extreme heat of midday. Running in the early morning when it’s cooler will help your body handle the heat better and prevent you from becoming overheated.💡 Tip: If you're a morning runner, try to hydrate the night before so that you're already prepared for the early workout. If you’re running in the evening, make sure you eat and hydrate well throughout the day to keep your energy levels up.🔥 3. Stay Hydrated and Replenish Electrolytes: Hydration is key when you’re running in the heat. Make sure you’re drinking enough water before, during, and after your workout. But don’t forget about electrolytes—just drinking water won’t be enough to replace what you lose through sweat. Consider adding electrolyte tablets to your water or drinking sports drinks that help replenish sodium and potassium.💡 Tip: Aim to drink around 16-20 ounces of water for every hour of exercise, and try to consume an electrolyte drink or snack during any workout over an hour. If you’re running longer distances in the heat, take water breaks every 20-30 minutes.🔥 4. Wear Light and Breathable Clothing: What you wear during hot weather workouts matters. Choose lightweight, moisture-wicking fabrics that allow sweat to evaporate and keep your body cool. Avoid wearing dark colors that absorb heat—opt for light colors that reflect the sun. A hat or visor can help keep the sun off your face, and sunglasses can protect your eyes from UV rays.💡 Tip: If you plan to be out in the sun for a while, make sure

Segment 1: Introduction to Trail RunningFirst off, what exactly is trail running? Unlike road running, which takes place on paved surfaces, trail running occurs on natural terrains like dirt paths, rocky trails, and through beautiful forests and mountains.Not only does trail running offer breathtaking views, but it also provides a more challenging workout as you navigate uneven surfaces, elevation changes, and natural obstacles.Segment 2: Benefits of Trail RunningNow, let’s discuss some benefits of trail running. One of the most significant advantages is the lower impact on your joints compared to road running. The soft surfaces can be easier on your feet and legs, helping to reduce the risk of injury.Additionally, being out in nature promotes mental well-being, reduces stress, and enhances your overall connection with your environment. Plus, the varied terrain engages different muscles, helping to improve your strength and balance.Segment 3: Getting Started with Trail RunningHost:So, if you’re new to trail running, how do you get started? Here are some key tips:Choose the Right Gear: Invest in a good pair of trail running shoes with appropriate traction and cushioning. Consider wearing moisture-wicking apparel and carrying a hydration pack, especially for longer runs.Start Slow: Begin with shorter, less technical trails to build your confidence. As you become more comfortable, gradually increase your distance and tackle more challenging terrains.Learn Trail Etiquette: Be respectful of the environment and fellow trail users. Stay on marked paths, yield to hikers, and pack out what you bring in.Segment 4: Training for Trail UltramarathonsHost:Now, let’s talk about how to prepare for trail ultramarathons. An ultramarathon is any race longer than the traditional marathon distance of 26.2 miles. To effectively train:Build a Solid Base: Start with your regular running routine, ensuring you have a solid base of mileage before adding in the ultra-specific training.Long Runs: Incorporate long runs into your training, ideally on trails similar to your race course. Gradually increase the distance, aiming to have a few runs of 20 miles or more as part of your training plan.Vertical Gain Training: Ultramarathons often involve significant elevation gain. Include hill workouts in your training, whether it’s running hills or utilizing incline on a treadmill.Segment 5: Nutrition and Hydration StrategiesHost:Nutrition is critical during both training and on race day. Learn what works for you through trial and error during your training runs.Pre-run fuel: Make sure you consume a meal rich in carbohydrates before long runs.During the run: Use energy gels, chews, or whole foods like bananas or nut butters for sustained energy.Hydration: Pay attention to your hydration needs. Carry water or electrolyte drinks and learn how often you need to refuel during your runs.Segment 6: Mental Preparedness and Race Day TipsHost:Now let’s not forget the mental aspect of trail ultramarathons. Ultras require strong mental resilience:Visualization: Picture yourself successfully navigating the course to build confidence.Pacing: Start slow and find a rhythm. It’s crucial to conserve energy, especially in the early stages of the race.On race day, arrive early, check your gear, and familiarize yourself with the course if possible. Trust your training, and remember, it’s okay to have fun and enjoy the experience!

www.run4prs.com Segment 1: Understanding the Half MarathonFirst, let’s talk about what a half marathon is. A half marathon is a race that covers 13.1 miles, which is roughly 21 kilometers. It's a great distance for those who want a challenge but aren’t quite ready for the full 26.2 miles of a marathon.Training for this distance comes with numerous benefits – not just for your physical health but also for your mental well-being. Many find that the training process teaches discipline and can be a great way to set a personal challenge!Segment 2: Setting GoalsNext, let's discuss the importance of setting goals. It's crucial to have clear, achievable targets as you begin training. Maybe your goal is to simply finish your first half marathon, or perhaps you’re looking to beat your previous time. Whatever your objective, make sure it's specific and realistic.Think about what motivates you and how you want to feel on race day!Segment 3: Training PlansNow, let’s move on to training plans. There are many different plans available, so it’s essential to find one that fits your current fitness level.A typical training plan often spans 10 to 16 weeks and includes: Long runs: These are key for building endurance. Speed workouts: Intervals or tempo runs can improve your pace. Cross-training: Activities like cycling or swimming can help with overall fitness without the impact on your joints. Rest days: Don’t underestimate these! They help your body recover.For beginners, I recommend looking for plans from reputable sources like the Runkeeper app or Hal Higdon’s website.Segment 4: Nutrition and HydrationTraining for a half marathon isn’t just about running; nutrition plays a critical role too. Fueling your body properly can make a significant difference in your performance.Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. And don’t forget hydration! Aim to drink water consistently throughout the day and especially before, during, and after your long runs.Segment 5: The Importance of Rest and RecoverySpeaking of recovery, it’s crucial to understand the importance of rest days. Your muscles need time to heal and grow stronger after those intense training sessions. Incorporate active recovery like gentle yoga or light walking to keep your body moving without added strain.Listen to your body. If you’re feeling overly fatigued or notice persistent aches, take a break or modify your schedule.Segment 6: Race Day PreparationAs race day approaches, preparation is key. In the days leading up to the race, focus on getting adequate sleep and sticking to familiar foods. On the morning of the race, have a light breakfast and ensure you’ve planned your route to the race location to avoid any last-minute stress.Before you start, take a moment to visualize crossing the finish line and achieving your goal!Segment 7: Common Mistakes to AvoidFinally, let's cover some common mistakes to avoid. One major pitfall is overtraining, which can lead to injuries. Make sure to listen to your body and don’t push through pain or excessive fatigue.Also, pay attention to nutrition and hydration; neglecting these can impact your performance on the big day. Lastly, don’t skip rest days! They’re just as important as the training itself.

286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS?8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time’ for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don’t have to bounce back or crush crazy goals. Your goals can change and that is OKAY too. Kids do change your life but it’s not a ‘bad thing’ Forces you to prioritize what is important Maybe you realize running isn’t that important to you Puts it into perspective Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think You won’t have as much free time Can help you be more efficient Helps you be mentally tougher How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate? Keep trying until you find a routine that works for you Hating something is a sign that something is not right Don't live in resentment change your life! Change your job Change where you live Change SOMETHING or you will remain stuck USE YOUR RESOURCES Gym with childcare Stroller run Babysitter/nanny for runs TREADMILL IN HOME Invest in your health! “It’s okay to ask for help” they mean with things like this! Just because you don’t bounce back doesn’t mean you won’t eventually get to where you want to be Partner communication/help  “Who is watching the baby??”

It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don’t want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white’ ‘all or nothing’ mindset. Getting used to being okay with not being ‘all in’ on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals How long was your season? Did you have a big build up When was your last offseason? Ask yourself why you have that goal What is next for you in the next 6-12 months? If you have another big build coming up, take time off If you have to dive right back in, less of an offseason considered Black and White/All or nothing traps

284. WHAT DOES IT TAKE TO RUN A BQ?The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time Some people BQ on their first marathon- is this realistic? It can be- with the speed and background VDOT calculator What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50 Hour of running per day Can be boring Life almost revolves around running Planning is key! Learning to say no You can’t often be good at multiple areas of fitness at once If you want to go for a BQ… you almost have to go ‘all in’ on running Getting fast in the shorter distance races Practice pushing hard Hitting the prerequisites

283. SHOULD YOU RUN LONG EVERY WEEKEND?Every weekend runners around the world gear up to run long… But should you be doing a LONG run over 90 min every weekend? When getting RRCA certified 10 years ago, one of the concepts they beat into our head was that we don’t/should not run long every single weekend. The justification was about the glycogen storages needing to be replenished 1x a month there should be a cut back week where we don’t do activity over 90 min to allow for that. This is a good argument… but let’s do a deeper dive Cut Back Weeks What is the def of a long run 7 day is just easy mentally for people to create but its truly ot ideal Training is a high stress load on the body. Your body needs macro and micro rest It allows you the chance to recover from the hard training You don’t actually get faster from the training, you get faster from the recovery periods Other things to do instead of a long run Cut back long run A short workout

A lot of runners (especially those who run high mileage) share their weekly or monthly mileage totals on social media. While it’s great to be proud of your hard work, it can also be challenging when we are exposed to so many other runners and their training that we may end up comparing our own mileage to someone else's. We may also get caught up in the trap of thinking that ‘more’ mileage is always better. More mileage can be better and faster runners usually do run more, but it’s important to look at the variables at play for weekly mileage and come up with a plan to see what weekly mileage YOU should be running.  Your background? Other endurance sports? Are you injury prone? High mileage = high responsibilities How long have you been running? How many miles per week do you usually run? Have you ever increased and gotten hurt? Current life Do you get 7-8 hour of sleep per night What are your goals? What are you training for in the next few months/years? When was your last off season? Your training How often do you do other activities Do you have time to commit to more mileage? Will you have to sacrifice sleep? How do you feel after a week of increase or decrease Do you currently run slow enough on easy days? Can we optimize by adding in quality workouts?

www.run4prs.com Recovery is Key: Easy runs promote active recovery by increasing blood flow to muscles, flushing out waste products, and preparing your body for the next hard effort. Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization. Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue, burnout, and increased risk of injury. Easy runs provide a crucial balance. Improving Running Economy: Running at easier paces helps you develop a more efficient stride and conserve energy over longer distances. Strengthening Muscles & Tendons: Easy runs gradually strengthen your musculoskeletal system, making you more resilient and less prone to injury. Enhancing Mental Fortitude: Embracing easy runs teaches patience, discipline, and the importance of listening to your body.