Let’s break some bad habits and work to create new positive routines. We often start the New Year off with the best intentions, but sometimes our priorities shift and our resolutions fade away. If this sounds like you, our hope is to help make this year different. Here are 7 quick tricks to hold yourself accountable:

1. Find a workout buddy – Knowing there are people waiting for you will act as a reminder to show up, and it will make the run more enjoyable.

2. Hire a Runcoach – A coach will provide the structure necessary to accomplish your goals (Coaches like myself = Cally, Rosie, Alex & Tom are here to support you).

3. Put a race on the calendar – Selecting a race gives you something to look forward to and something to work towards!

4. Look at your fitness journey as a lifestyle change – Be flexible, there’s no reason this journey shouldn’t be fun!

5. Less can be more – For those days you’re struggling, don’t force your workouts and risk burnout. Instead stretch or foam roll. We all need some down time.

6. Journal your progress – Have a written record of all of the hard work you put in! The Runcoach ‘notes’ section attached to each workout is an excellent way to journal your journey.

7. Treat a run like a priority - like brushing your teeth or eating breakfast. Build your run into your calendar, just as you would a work meeting.

Vicente Ferre placed 2nd in his Age Group at the Bryce Canyon 60k, and completed the 100k distance in 12h 40m.

What is his secret to success? Enjoy every day of training and believe in yourself. Always be positive in the face of any adversity.

What is the biggest obstacle to reaching your goals and how do you get over it? There are times when we are training alone, with no company to motivate you. I get through it by going out to run and knowing that even though I'm alone in this country, I have my mom up there who is always with me. So... it's time to train.

What is the most rewarding part of training? When you have that feeling of having done your homework. To feel free while running, where you know that, at least for me, it is my therapy and at the end to smile and give thanks for a good workout. Because every run is great. We are so lucky.

What advice would you give to other members of the Runcoach community? I do not consider myself a person to give advice, the only thing I do share are my experiences and always under my opinion. And my opinion about these last months training with you guys, has been very positive.

Anything else you would like to share? Thank you from the bottom of my heart. Thank you to the whole team, for helping me, advising me, and making my training and time worthwhile. I will always be grateful to you.

Patricia recently ran her 6th NYC Marathon! She speaks to her journey to this point, both successes and obstacles.

Major milestone: This will be my 12th marathon! I ran my first marathon in Los Angeles in 1996 and ran San Diego in 1998 (the 1st Rock n Roll marathon) and a few others until I ran a Rock n Roll marathon in 2004 in Arizona on limited training and “suffered” the last 13 miles! I didn’t run a marathon again until the 2017 NYC marathon which I got into via lottery and only then started training. This Sunday will be my 6th NYC marathon.

What is the secret to your success? I have always been a disciplined person and have enjoyed running for over 30 years! Every year, I have run at least a 1/2 marathon and in the early years I raced 5ks and 10ks almost every weekend!

What is the biggest obstacle to reaching your goals and how do you get over it? I feel I do not recover as quickly now and have had little issues as my training progressed. Last year my back hurt quite a bit after about 13 miles…this year, I struggled w/right bunion pain and pain in my left foot after attempting 19 miles two weeks in a row! 

What is the most rewarding part of training? I love the feeling when I’ve completed my session successfully even if oftentimes slower than was designated in the plan!

What advice would you give to other members of the Runcoach community? I have reached out to my coach and she always responds quickly w/advice on how to proceed when I feel pain. For example, I have been aqua jogging the last few weeks at her suggestion and my left foot feels much better!

Anything else you would like to share? I love running the NYC marathon! The crowds are amazing and it’s just a positive, wonderful experience to finish!!!!!

What feedback would you offer on the Runcoach experience? Take it a day at a time and reach out to your coach for advice and positive motivation.

Darrel has had an inspiring journey since heart surgery in 2021. He shares the importance of consistency and quality coaching guidance.

Major milestone: Beginning after heart surgery in November 2021, my first milestone was 60 yards. I'm now up to eight miles. Actually, each time that I went farther was a milestone!

What is the secret to your success? Consistency. I know that mornings are best for me. Vigorous activity is essential to keeping my heart healthy.

What is the biggest obstacle to reaching your goals and how do you get over it? Sometimes it’s the time requirement to finish beneficial workouts. Sometimes it’s impatience and the need to go at a pace that is neither too slow nor too fast. I remind myself that results depend on spending time on quality workouts to achieve worthwhile goals. What is the most rewarding part of training? Finishing the exercise. Feeling the burn or the fatigue when it’s time to relax.

What advice would you give to other members of the Runcoach community? Talk with the coaches. Trust the program. As long as you’re working on fitness goals, give yourself grace on missed days or more difficult sessions.

Anything else you would like to share? Always before I trained for marathons or ultras (10 total) on my own. Training methods have changed these past 20 years. I needed sound guidance to rebuild from ground zero. My coach, Hiruni, encouraged me. She always replied to my messages. The Runcoach program is an effective training system. 

What feedback would you offer on the Runcoach experience? Runcoach offers so much to inform and encourage runners to meet their goals. The personal contact is real. The resources are extensive. You are doing well. Please don’t stop.

Written by Neely Spence Gracey
Updated by Cally Macumber

Fitness is built by introducing stress (training) to your body.

Your body initially freaks out (why running feels so difficult at the beginning of training), but it learns to adapt. The adaptation is a result of the stress+recovery=fitness equation. Without a proper recovery, your body cannot gain the intended fitness, thus, injury, illness, and burnout may occur. Today, we share some tips on recovery that will help you build your desired fitness and see results!

Recovery starts within your runs. In the summer, you will need to plan water/fluid stops to keep your hydration game strong. Drink sops while running will help keep your body happy and far away from dehydration issues. This practice will allow you to feel stronger mid run, and recover more quickly post run.

Post run recovery begins with fluids too. A simple 10 minute recovery program looks like this:

• Sip fluids with carbohydrate and electrolyte (a recovery drink with protein is great too)

• Start a short active stretch routine:

1. Hamstrings

2. Hips/Glutes

3. Calf/Achilles

4. Leg swings

Understand the pros of protein synthesis. Your body can only absorb and utilize 15-20 grams of protein at a time. Instead of over indulging on protein in one sitting, try spacing it out in 4-6 doses per day with your final protein snack just before bedtime. One cup of greek yogurt, 3 ounces of meat, fairlife milk, protein supplement, some cereals, or a smoothie are all good options. If you have protein in your system right before bed, your body can actively use it during the peak recovery that occurs with sleep!

There is huge benefit to a routine when it comes to sleeping. Develop a routine that works for your schedule that allots minimum of 8 hours of sleep per night. If you have a set time you start getting ready for bed, you will have better time management throughout the day, resulting in less procrastination and other stress inducing habits. Sleep is when your recovery hormones are at their highest and are working hard to make you stronger, fitter, and closer to your goals.

Happy training, and more importantly, happy recovery.

Written by Neely Gracey
Updated by Cally Macumber


Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.

   1-Water helps transport nutrients to the working muscles during training

   2-Water eliminates waste products (like lactic acid) during high intensity training

   3-Water works to keep your core temperature cooler by dissipating heat through sweating

Hydration does not have to be from water alone. Here are some other ideas of delicious, refreshing, and hydrating summer drinks.

The ramifications of not having enough fluid in your system can start with just 2% fluid loss. Headache, lack of concentration, dizziness, fatigue, inability to recover, and overall decreased ability to perform. Nothing that helps your training or allows you to work hard towards your goals. To avoid any of these happening to you this summer, here are a few things to include in your daily routine.

   1-Drink 8-12 ounces of water when you first wake up to kick start hydration

   2-Drink more than just water. Adding in electrolyte beverages will help your cells saturate with fluid and not dilute your body’s natural salt chemistry

   3-Drink consistently throughout the day. Keep a water bottle with you at all times

Hold up your water bottle in a toast to quality summer training and good hydration!

Written by Neely Gracey
Updated by Cally Macumber

Looking for a healthy and delicious post run snack? Try this protein and antioxidant filled smoothie that will be sure to leave you feeling satified.

Summer Berry Smoothie

• 1/2 frozen banana
• 1/2 cup plain greek yogurt
• 1/2 cup almond milk
• 1/2 scoop vanilla protein powder
• 4 frozen strawberries

Blend all ingredients, enjoy! 

-Makes 1 serving
Includes important recovery ingredients: Protein, Carbs, Antioxidants, Potassium, Calcium, Fiber

Written by Neely Gracey
Updated by Cally Macumber

The main way to meet your goals is to follow your training plan, but it never hurts to put a little thought into what could help support your active lifestyle! Recovery, Strength Training, Consistency, Hydration, Mid Run/Race Fueling, and Pre-Run /Post-Run Nutrition are all important details that will help you feel stronger and healthier. There will be a series of blog posts on each of these topics, stay tuned!

Pre-Run and Post-Run Nutrition

When it comes to good eating habits, the number one thing to remember is moderation. Unless you have an allergy, or know certain foods don’t sit well in your stomach, then nothing is off limits. It’s all about the timing, and learning a good routine that works well for you. There are two key times when nutrition is critical during training; pre-run, and post-run. Let’s explore these in more detail.

Pre-run fueling is critical to dial in, especially if you have a sensitive stomach. If you’re a morning runner, you may not have much time to grab a snack before heading out to get in your training. Try something light, easy to digest, and carb focused for quick fuel. A banana, piece of toast, granola bar, sports chews, electrolyte mix, etc. All followed by water to wash it down and kick start your hydration for the day. Getting in some calories and fluids before a morning run is really important because you haven’t eaten for many hours, and you may have become dehydrated throughout the night. Fueling up beforehand will help ensure the success of your training efforts.

If you’re an afternoon/evening runner, than you have a day of meals to plan before your run. The morning isn’t too specific, but the meal/snack 3 hours prior to your run is very important. You will want to stick to something bland and not too heavy. A giant burrito may not leave you feeling great on your upcoming workout. Instead, try a sandwich, soup and side salad, sushi, etc. Good choices are things that are low in fats, easy to digest, and include no ingredients that irritate your stomach. Having a meal 3 hours before a run allows the body time to process and use the food as fuel. This will also help prevent cramps from eating too close to exercise.

Post-run fueling is all about starting the recovery process. In a run, your muscles are put under stress, and afterwards, they need protein to rebuild. Having carbs with your protein helps expedite this process, and according to the Olympic Training Performance Center, can also help boost your immune system. If you struggle to eat solids after running, you’re not alone! Try yogurt, smoothies, popsicles, or protein enriched milk. Whatever you consume post run, focus on carbs, proteins, antioxidants, essential fats, and fluids. The suggestion is to get in 100-200 calories within an hour of completing your run. You then have enough fuel to kick start recovery, protein synthesis, and rehydration before you get in your next full meal.  Finding a routine that works for you will allow your body to function at it’s best and be ready to nail those workouts as you chase your goals.

A Guest Blog Post from Heather Tanner

Heather Tanner is a 3-time Olympic Trial marathon qualifier, 2004 USA World Half Marathon Team Member and decorated NCAA Cross Country and Track & Field Athlete during her time at the University of North Carolina and Stanford University. Tanner offers her advice on fueling for the marathon to runcoach trainees.

There are many things to worry about in the final days leading up to a marathon. Like mapping out a race strategy in line with your fitness so that you don’t end up becoming intimately acquainted with the “wall”. Like taking care of the not so little things such as sleep, nutrition and stress management to ensure that you can get to the starting line healthy. Point is, fueling strategy really shouldn’t be one of those worrisome things. As long as you practice your fueling method in the long runs leading up to the race and have figured out a way to ensure regular carbohydrate replenishment during the race, you will be ok on this front.

During my first marathon experience (Columbus Marathon, 2003), I was a novice on many fronts and broke some major cardinal marathon rules (most importantly: don’t start a marathon injured, ever!). I had no idea what I was doing on the fueling front either and recall being alone at the expo the day before, trying to decide what type of fluids to try (water or maybe that new, strange-tasting Accelerade?) and how many gels I might need (is 1 or 2 enough?). As was inevitable, my hip injury helped me avoid hitting the wall, by slowing me down in the form of 8 stretching breaks. Not pleasant, for the record. Let’s just say fueling probably would have gotten the better of me had something else not have gotten there first.

Fortunately, I’ve had the opportunity to learn from some amazing runners over the last 10+ years and have since followed a few simple yet important guidelines in order to avoid the “bonk”:

1.) Take fluids as EARLY as possible – Do not pass the early water stations by. I typically try to take fluid at every station available, sometimes both water and the race-provided electrolyte beverage. This often means fluid consumption at least every 2 miles. You may only successfully take in a couple of ounces per cup, depending on your speed and your ability to coordinate moving and drinking at the same time, so it’s better to focus on frequency of water stops.

2.) Take your gels SLOWLY – Your digestive system can only absorb about 1-1.5 grams of carbohydrate per minute. An average gel contains 20-22 grams of carbohydrate. The quick math here means that your body can’t keep up with you very well if you down the whole gel in one second. In addition, gel consumption becomes even slower if you do not consume it with adequate fluids. I may take a gel every 4-6 miles during the course of the marathon (4-5 gels in total), but I take each one in slowly.

Note: Magdalena Lewy-Boulet, US Olympian and VP of R&D for Gu, told me about me this slow Gu consumption method after she had a successful marathon in cold “frozen Gu” weather (CIM, 2001 – 2nd: 2:37:57). Her Gu had formed into a cold, solid state and she was only able to consume small amounts at a time as it thawed. Despite this, Magda felt properly fueled.

Logistically, slow gel consumption can present some challenges. I prefer to hold onto the packet and take a small amount every minute or so, i.e. “sipping” on the gel. It can become a sticky mess, and the only helpful thing I can offer here is that this is all less annoying if you are wearing gloves. If you prefer other types of fuel, there are options that are already conveniently partitioned into smaller caloric chunks. Think Sport Beans or Clif shot blocks. Always intersperse gel consumption at or near water stations and practice this slow fuel consumption method in training.

3.) Ingest electrolyte-based drinks, not just water - This is another fairly obvious one, but not always followed. Research has supported evolution of sports drinks over recent years and many are purportedly optimal for electrolyte replenishment during the marathon. If you have the choice, it’s best to use beverages backed by science and your own experience. Osmo, UCAN, GuBrew and Nuun are some good newer beverage options with solid science to support their use. The more common beverage choices serve their purpose for most of us too though (Gatorage, Powerade, etc.).

The same slow carbohydrate absorption rule may apply for your electrolyte drink, but remember that these drinks are often significantly diluted, which can be a good thing. If the race-provided drink tastes too concentrated, try to balance it out with more water consumption at the next station. This may help your digestive system to absorb the carbohydrates more easily.
Also, if you are at all at risk for hyponatremia, or essentially over-hydrating, counterbalancing your fluid intake with an appropriate volume of electrolytes is even more important. The risk threshold for hyponatremia is known to apply to those who consume approximately 8 oz of fluid (any type) every 20 minutes (a lot!) and this risk is even higher if that fluid is water alone. Don’t over drink.

4.) Adapt your strategy for weather conditions – Heat and/or humidity will of course greatly increase your rate of sweating and will necessitate increased fluid consumption. Stay on top of that early. Potentially equally damaging in a different way, extremely cold conditions may interfere with your desire to consume fluids. You could then be at risk for dehydration and subsequent muscle cramping if you do not drink according to your normal plan, despite your perceived lack of thirst.

5) Don’t worry if something goes wrong – If you miss a water station, or an untrained child volunteer throws the cup all over your shirt at mile 16, do not panic. It will be ok as long as you’re following rule #1. Make it up for it at the next stop by grabbing both water and electrolyte drinks.

I try to remember these themes as I race, but do so in an unscientific way because, in most cases, there are many other elements you cannot control over the course of 26.2 miles. You don’t want to create an overly specific fueling plan in case it becomes difficult to execute. One missed water station and you could find yourself in an unnecessary tailspin of distraction. Based on your individual body composition, it is certainly possible to estimate the precise amount of carbohydrate, electrolyte and fluid you should consume over the course of a marathon. It is extremely difficult to make that precision happen in real life, particularly if you are not fortunate enough to have the luxury of elite water bottles placed at regular intervals over the course. Fortunately, by keeping these general guidelines in mind, you can still get pretty close to optimal fueling and feel good come mile 26!

Modified by Cally Macumber