Run4PRs
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
Episodes
333. HOW TO PACE A FULL: The Marathon Execution Guide
If you’ve ever blown up at mile 18… this episode is for you. www.run4prs.comMost runners think missed marathon goals come from lack of fitness.But in reality, pacing execution is the #1 reason runners fall short on race day.In this episode, Coach Vic breaks down exactly how to pace a marathon — whether you’re running 2:50 or 5:00 — so you can protect your energy, fuel correctly, and finish strong.
332. How to Taper to Crush Your Fall Race & Peak at the Right Time
Most runners don’t sabotage race day in training. www.run4prs.comThey sabotage it in the taper.After months of hard work, the final 2–3 weeks determine whether you arrive at the start line fresh and primed — or flat and fatigued.In this episode, Coach Vic explains what the taper actually does physiologically, how to time it correctly, and the most common mistakes that prevent runners from peaking
331. How to Pace a Half Marathon
www.run4prs.comThe half marathon is one of the most misunderstood races.It’s short enough to tempt you into going aggressive…but long enough that early mistakes will cost you in the final 5K.If you’ve ever:• Felt amazing at mile 4• Questioned your life at mile 10• Or completely faded in the final stretchThis episode is for you.Inside, we break down:• The biggest half marathon pacing mistake• What
330. What to Do When You Blow Up Mid-Race
www.run4prs.comYou’re mid-race.Things were going well.And then suddenly… they’re not.Your pace falls apart.Your breathing feels off.Your legs feel heavy.And your brain starts spiraling.So what do you actually do when you blow up mid-race?In this episode, we break down:• Why most race implosions happen• The biggest mistake runners make when pace slips• How to reset physically and mentally• When to
329. The Psychology of Slowing Down: Why Easy Runs Are So Hard Mentally
Running easy sounds simple. www.run4prs.comLower heart rate.Conversational pace.Leave something in the tank.But for many runners, slowing down isn’t physically difficult — it’s mentally uncomfortable.In this episode, we unpack why easy runs can feel threatening, frustrating, or even identity-shaking — and how to reframe them as one of the most advanced skills in your training.We cover:Why easy pac
328. How to Avoid the Wall in Your Next Marathon
Every marathoner fears it: the wall. www.run4prs.comThat late-race moment when your legs feel like concrete, your pace starts slipping, and your brain begins negotiating.But here’s the truth:Hitting the wall isn’t inevitable — and it’s not a test of toughness.In most cases, the wall is predictable. And more importantly, preventable.In this episode, we break down:What “the wall” actually is (and wh
327. How to Train Smarter When You Can’t Train More
Life is full and at some point, almost every runner hits a limit.Not more miles. www.run4prs.comNot more days.Not more hours.In this episode, we’re talking about how to keep making progress when your training time or volume is capped — without burning out or forcing more into an already full life.You’ll learn:Why “more” stops working after a certain pointHow truly easy days unlock better fitnessWh
326. Confidence vs. Comparison — The Social Media Trap for Runners
Episode 326: Confidence vs. Comparison — The Social Media Trap for Runnerswww.run4prs.comSocial media ruins more running confidence, joy, and race plans than injuries ever will.In this episode, we’re talking about the comparison trap — and why scrolling Instagram can turn a perfectly good training cycle into self-doubt, pressure, and second-guessing.You were feeling good about your run…Until you s
325. How to Find a Race You Can Place In — or Potentially Win
Most runners choose races based on hype, reputation, or what everyone else is doing. www.run4prs.comAnd then they’re surprised when they finish mid-pack, feel invisible, and walk away with less confidence than they started with.In this episode, we’re talking about how to choose races strategically — not by sandbagging or ego racing, but by being intentional about where you line up.If you’re traini
324. Are You Overtraining or Just Tired? How to Tell the Difference
Am I Overtraining… or Just Tired? How to Tell the Differencewww.run4prs.com <--- free week of trainingOne bad run doesn’t mean you’re broken — but real overtraining is a thing. In this episode, we break down how to tell the difference between normal training fatigue and true physiological overload, without spiraling or blowing up your entire training plan.You’ll learn:The key difference betwee
323. The Top Workouts That Actually Make You Faster in the Marathon
www.run4prs.comWant to run your next marathon faster? 🏃♀️💨Then stop guessing your workouts and start training with purpose.In this episode, we break down the most effective, science-backed workouts that truly move the needle in marathon performance — not just building endurance, but unlocking speed and efficiency on race day.You’ll learn:✅ What makes a workout marathon-specific✅ How to structure
322. How Fast Should Your Easy Runs Really Be?
www.run4prs.comEasy runs are the most misunderstood part of training — and the #1 reason runners get stuck, burned out, or constantly fatigued. In today’s episode, Victoria breaks down exactly how slow your easy runs should be, why they matter, and how to make sure you’re actually training in the right zone.Whether you’ve been guilty of “gray zone” running or you’re scared to slow down, this episo
321. How to Break Through a Running Plateau
www.run4prs.com The running plateau.That moment where your fitness is like,“I’m good. I’m gonna sit right here. Forever.”And you’re like,“Cool, cool, cool… except I have goals.”If you feel like you’ve been training well, doing the work, showing up consistently—and somehow your paces or fitness are just… stuck—this episode is for you.I’m going to walk you through a clear, step-by-step way out of th
320. How to Actually Run a Boston Qualifying Time
www.run4prs.comRunning a BQ isn’t about luck, talent, or one magical workout — it’s the result of months of smart training, disciplined pacing, and a calm, confident race plan. In this episode, Coach Victoria breaks down exactly what it really takes to run a Boston Qualifier, from training structure to execution to the small details that make the biggest difference.Whether you’re chasing your firs
319. Should You Share Your Workouts?
www.run4prs.com In today’s solo episode, Coach Victoria is diving into a hot topic in the running world:Should you share your workouts online?Between Strava, Instagram, and group chats, it feels like everyone is posting their miles, splits, and Garmin screenshots. For some runners, it’s motivating. For others, it creates pressure, comparison, and performance anxiety.This episode breaks down:Why ru
318. Marathon Training: How to Crush your marathon in 2026
If you’re listening to this in March and targeting a fall 2026 marathon, hear this first:You are not early.You are right on time.www.run4prs.comMarch is where great marathon cycles actually begin—not with mile repeats or 20-mile long runs, but with smart decisions that determine how the fall will feel.In this episode, we break down how to set yourself up for a breakthrough marathon by doing what m
317. Transitioning to outside running after winter
www.run4prs.com for a free week of training.Difference in surface: treadmill vs. pavement/track/grassImpact & foot strike mechanicsStabilization and balance: treadmill supports lateral movement less than the roadMental differences: pacing, effort perception, and rhythm changesSIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runsAnkle or hip fatigue after outdoor attemptsF
316: Should You Be Cross-Training?
Should you be cycling, swimming, or lifting to become a faster runner — or are you just adding noise to your training? 🤔In this episode, we break down the truth about cross-training for runners — who actually benefits from it, when it’s worth your time, and when it can backfire.You’ll learn:✅ Why runners add cross-training (and what most get wrong)✅ The best types for endurance, strength, and mobi
315. Are Downhill Races 'Worth it' Anymore?
www.run4prs.comLet’s start with why runners are drawn to downhill courses:PR potential – Gravity can help you run faster, which is why people chase downhill half-marathons and marathons.Psychological boost – It can feel exhilarating to fly down a hill, and mentally that can make miles feel easier.Excuse to try a faster pace – Downhill courses give you a reason to push yourself without guilt.
314. What to do when running is feeling stale
www.run4prs.com for a free week of trainingFirst, let’s break down why training can feel stale. There are a few big reasons:Repetition without progression – If you’re doing the same long runs, intervals, and tempos week after week without adjusting intensity, your body and your brain get bored.Mental fatigue – Life stress, work, family, and everything else can drain your energy and make even your
313. How to Finally Set a Big 5k PR
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 p
312. Speed Secrets: What All Fast Runners Actually Do Differently
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 separa
311. How to Stay Fast (and Fired Up) as you go through different life phases
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 shi
310. What was your biggest running mistake this year?
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.
309. How to know if you are ready to run a full marathon 26.2 miles
www.run4prs.com for a free week of training
308. Assessing your strengths and weaknesses as a runner
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 Holding Yourself Back By Not Running at the Right Pace? Here’s How to Know 🧠📉
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 ada
306. Sick of running? How to get your spark back
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 Bur
305. Offseason? More Like Secret Season: How to Crush the Phase Everyone Ignores
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?
304. Is it bad to train or race with music and super shoes?
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 b
303. How to Finish a Race Stronger
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-
302. Taming Race Day Nerves: How to Channel the Butterflies
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 w
301. Are 20 mile longs run the secret to avoiding the wall in your next marathon?
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’
300. 6 Ways to Develop an Edge on Race Day (and PR)
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
299. Faster runner with age: is it possible?
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
298. Peaking & Tapering – How to Get the Best Race Possible
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
297. Chasing a BQ, a big PR, or shaving off serious time? Listen to this!
🎯 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 fitnes
296. Absolutely wiped out for hours after a long run? Listen to this!
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
295. Run Strong, Stay Injury-Free: The Ultimate Guide to Injury Prevention for Runners
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
294. Is the 20 mile long run necessary to finish a marathon?
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 t
293. Unlock your speed with these workouts
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 f
292. BIG Boston Marathon Update – New BQ Rules Are Here
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 sta
291. Best Marathon Training Workouts
. 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 lon
290. Unlocking your potential: The journey to long distance running success
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 list
289. Heat Training: Run Smarter & Stronger This Summerr
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
288. Trail Races & Running Vs Road
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
287. Half Marathon Mastery: Crush Your Next Half!
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 a
286. Are Running Goals Over After Kids? Parents of 3 kids answer!
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 hav
285. Are you taking too much time off during the year?
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
284. What does it really take to be a Boston Qualifier?
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 realis
283.Long Runs Every Weekend- What About Cut Backs?
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
282. Is High Mileage Right For You?
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 alway
281. Do you really need 'easy run' days?
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,
280. I can't run as fast as I used to: now what?
www.run4prs.com for a free week of trainingThe Plateau is Normal: Everyone hits a plateau at some point. It's a natural part of the process. Don't get discouraged – it's an opportunity to re-evaluate your training and find new ways to challenge yourself.Life Happens: Work, family, and other commitments can impact your training time and consistency. It's important to be flexible and adapt your trai
279. Hyrox: Our Experience As Marathoners Who Took On Hyrox
We’re run coaches who just took on our first HYROX event! In today’s episode, we’re giving you a full recap of our experience—breaking down the highs, the struggles, and what we learned from this epic challenge.For those of you new to HYROX, here’s a quick refresher. HYROX is the ultimate fitness competition that combines running, functional strength, and endurance. Athletes complete eight one-kil
278. How many days per week should you run?
Welcome back to run4prs, the podcast where we explore the art and science of running, and help you find the perfect balance in your training. "How many days a week should I actually be running?"
Now, if you've spent any time browsing running forums or listening to other podcasts, you've probably heard a lot of different answers to this question. Some say three days is enough, others swear by six o
277. Do you race too much or not enough?
277. How often should you be racing? Do you even need to race?
As we gear up for the spring racing season it might seem like everyone is out there racing. How often should you race? Do you even need to race? There are a lot of questions you might have about racing, but it is not something we talk about frequently enough in the running world. Some athletes appear to race almost every weekend. How
276. Faster 5k times: How to get faster in the 5k
Welcome back to the run4prs the podcast dedicated to helping you conquer the 5K and unleash your inner speed demon! I'm your host, Victoria Phillippi, and let's be honest, in the world of distance running, the marathon often steals the spotlight. But at run4prs we also specialize in shorter distances & we know that the 5K is where the real speed and grit are showcased.
It's a distance that demands
275. Running Communities: Are They Helping or Harming You?
Strava can be a great source of motivation as it gamification of the sport of running, but can there be some downsides to the app? While it can be fun to scroll through and see what friends are doing for runs, does it promote constant comparison? In Jan 2023 I started to feel like people were ‘watching’ my training as I geared up for Boston 3 months postpartum from baby number 3.. Were people actu
274. How Experienced At Running Should You Be Before A Marathon?
We talk a lot about marathon training on this podcast, but we should take a step back and chat about how to know if you are READY to train for your first marathon. It’s always about balancing risk vs reward. Training for a marathon is HARD on the body and if you don’t have a strong base going into the training you are increasing your risk of injury or burn out. We developed a prerequisite to marat
273. World Major Marathons: How to get in & are they worth the hype?
Knowing what kind of runner you are is key when it comes to planning races. You may have seen a lot of hype on social media or the media in general about the world major marathons like NY and Boston. Even when I tell people I coach runners, I often through out names like “we help people train for the NYC marathon”. Why? Because most people have heard of these races. But just because they are well
272. Why Do People Say "Treadmill Running Isn't Real Running"?
Treadmill running
As we head into the winter months, it can be hard to train outside in the sub zero temps but it can also be dangerous with the icy footing. Many people opt for the treadmill for a number of reasons. It can be a topic of mixed emotions for many runners. I know I personally felt shamed by runners in the past for utilizing the treadmill despite exclusively training on a treadmill fo
271. Are you in a plateau or did you reach your full potential already?
271. Did you peak with running already or is it a plateau?
Have you ever heard the quote “what would you attempt to do if you knew you would not fail?” that is a good one for todays podcast episode. A lot of people would love to look into a crystal ball and see what their full potential is if they gave running their all. Many people allow fear of failure to hold them back from giving 100% commitme
270. Anyone train for & finish a marathon: Listen For How
Before getting into the running, I was actually a SMOKER who couldn’t even run down the block. I used to hold onto the belief that marathons and races in general were for people who were not like me. I genuinely didn’t know that it was physically possible for me to build up to be able to run long distances let alone a FULL MARATHON. Now I have 27 marathons under my belt and have helped thousands o
269. Should you wear shorts running in 20 degrees?
Winter is upon us! We are located in Minneapolis, MN where it can be sub zero temps and often hits -40 f windchills every winter at least once. When you running outside in January it’s usually a sea of ice and snow so much so that our ‘running trails’ now become ski trails with natural snow. We like to think of ourselves as experts in training outside during the winter months since it can snow her
268. How to not fail at your new years goals- Listen to this!
As we approach a new year, there are tons of athletes setting new years goals and resolutions for 2025. But in order to really achieve goals in the future, it is important to reflect back on what we have done in the past. Is there anything we want to change going forward? How can we become a better version of ourselves in the future? Many people set intentions to become better in the future but th
267. How to achieve your wild running goals in 2025
How do you fuel a marathon
Need to fuel every 20-30 min
60 grams of carbs per hour
1000 mg of sodium per hour
This is not something that should be new, This should be practiced
How to handle upset stomach due to gels during the marathon
Fueling during training
How much speed work should you do in the offseason: I won’t actually run a 5k until the spring
Type of training during
266. How to always be in the right mindset to crush a race
How to get into the right mindset before a race
Practice race mindset during workouts
Do races in the build up
Visualization
How do you incorporate heavy lifting
Start light- make sure you have proper form
Do it on hard days or day after hard running workouts
Consistency is key
You don’t build during peak marathon training
Offseason
How do you know whether or not
265. Can Anyone Run a Sub 3 Marathon With The Right Training & Consistency?
If VDOT says I should run 8:00 pace for a marathon pace but I plan to run 9:00 pace, when do I practice/switch to running 9:00 pace in training?
If my goal is to run a faster marathon (I am a new-ish runner_ would you recommend doing shorter races during the spring OR focus on building mileage/base and long runs. I am currently running 25 miles per week and ran my first marathon in 2019 but no
264. CIM: Is the course as 'fast' as they say? How much should you stregnth train?
ASK THE COACHES. Here are the questions covered in the episode:
Racing specific
HRV has been great but tanked during the taper
How to run CIM
Top 3 things to consider when buying marathon training shoes
Training specific
How important is strength during the winter months?
If I can hold threshold for 1-1.5 hours, how long can i sustain zone 3 work (lower HR)
263. Hate Stregnth Training? Listen to this!
262. STRENGTH TRAINING BENEFITS)
Runners love to go hard. We love to keep moving and push ourselves. When we get into different exercises practices that are not as ‘fast paced’, it can feel strange. I have heard runners describe strength training as ‘boring’ or not feeling like they are ‘doing anything’. I have also heard runners say that they are ‘too sore’ from strength training to do their work
262. Ironman on the bucket list but currently 'just' a runner? Listen to this!
Breaking down the barriers to tri
Jason and I recently finished Ironman California. We were asked to do a podcast episode of our experience and answer some of the FAQs we have been getting. I think many runners and endurance athletes have a bucket list goal of doing a tri or an ironman, and we wanted to shed some light on what it might look like to take the dive. I did my first ever tri less than
261. Bonking/hitting the wall? Could be your sodium or carb intake! Listen now
261. ASK THE COACHES
1. Muscle cramps at 38k. How much sodium an hour should I be taking? Only drank water and 1000mg of sodium in gels
2. Best snacks during carboloading & traveling
3. My HR zones and different in training peaks vs Garmin: which is accurate?
https://help.trainingpeaks.com/hc/en-us/articles/360017420092-Zones-Calculator-Overview
4. What are your personal favorite gel brands to
260. Post Racing Blues- How To Beat Them!
You may have heard the phrase the ‘reverse taper’ lately. It can be all the rage on social media to use the term, but what does it really mean? I personally don’t love to use this term because after a goal race you don’t literally reverse the taper. If you did literally reverse the taper, you would probably end up injured and burnt out. The idea behind the reverse taper is that you would gradually
259. HOW LACK OF STRUCTURE MAY BE HOLDING YOU BACK
Intentional training is key to success. We all know this in regards to marathon training or half marathon training. We will try to find the perfect plan leading up to our goal race. We stick with it, we train with a purpose! We practiced our fueling. We hit the mileage. We run the workouts… But marathon training blocks are usually only 12-20 weeks long. What are we doing the other 40-32 weeks out
258. Off seasons: Why do some people not take time off?
With fall marathons occurring soon, we are right around the corner to offseason training. If you follow runners on social media you will notice a few trends… Either there are the athletes who take time off after their goals races and then there are those athletes who appear to continue to train and put in some serious mileage even after 2 back to back marathons this fall. Why do some people appear
257. Avoid pacers at your marathon
Pacing properly in a race is key to actually racing to your potential and being able to run a time that is reflective of your fitness. The biggest mistake more athletes make is going out ‘too fast’ in a race. There can also be the mentality of holding back too much or starting too slow, but they are rare. We want to aim for our races to be even split or even a slight negative split. In recent year
256. Nervous For Races? Listen To This!
256. HELPING WITH RACE NERVES
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 our 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
255. How to run your FASTEST POSSIBLE marathon time: Hot Takes
A lot of our content on the podcast and social media is about running marathons. Naturally many people want to improve their running which is sometimes measured in running your ‘fastest times’. This podcast episode is going to be talking about all the ways you can run your fastest marathon time. We won’t limit this episode to just ‘training tips’ but we will also add ways you can select a fast cou
254. Do you NEED to taper? Is it worth it?
As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It’s not exactly a time to kick back and relax/do nothing. The taper is going to give you a chance to peak for your race at the right time. If you do too short
