Jerric restarted his relationship with running after a 15-year hiatus. His return has been nothing short of remarkable. While juggling the demands of family, a career, and training, he recently set a 27 minute personal best while completing the NYRR NYC Virtual Marathon. Read about his "not so secret" tips for success! I started running around Christmas 2018 after 15 years! Then I completed by 1st marathon in Chicago in October 2019 (finish time 4:18). Just completedmy 2nd marathon the NYC (virtual) in October 2020, big personal best of 3:51 What is the secret to your success? There really is no secret here - you must put in the time and work for training. But I also view my running time as my "me" time." I reflect on my day ahead, I catch-up on podcasts, I listen to audiobooks, I let my mind wander... What is the biggest obstacle to reaching your goals and how do you get over it? The biggest challenge is balancing running with family and career. There are days when I have an early meeting so I will wake up really early (4:30am) to get my run in. If it's important enough, you'll get it done. What is the most rewarding part of training? Nothing beats crossing the finish line. While overall health and wellness is the over-arching goal (and Runcoach shows how you are improving which is very encouraging), crossing a finish line is a tangible milestone on this journey. And thinking of all your family and friends who support you through the good times and bad as you cross that finish line is humbling. What advice would you give to other members of the Runcoach community? Follow the schedule Runcoach gives you. If you stick with the schedule, you will hit your goals. Also, be honest with yourself. If you can only run three times a week, put that in your profile so your schedule reflects this and it's not a stressor. Anything else you would like to share? Runcoach has really been good at predicting race performance for me. I keep doubting I'll hit those times for a race but I've managed to. The app is great and has helped me reach my goals. My coach, Hiruni, is always there to keep me focused. And no big deal but she's an 11 time Sri Lanken national record holder :) What feedback would you offer on the Runcoach experience? Runcoach has been key in my running journey. The free version gives you a training program that is flexible and will adjust automatically for missed runs and multiple races. The paid version gives you 1:1 coaching (mine is super-friendly and helpful!) and allows for even more customized training schedules. I'm very happy with Runcoach!
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Runcoach Success Stories
Goal Setting For BeginnersMay 07, 2021As with any new adventure, when you are starting off, it can seem dauting to set a goal. To take some that stress off, we’ve asked our coaches for their top tips. A goal, no matter the caliber is critical to keep you focused. A goal should be ambitious, but not so wild that it will take you an exceedingly long time to reach it. As a beginner, you will see various levels of successes rather quickly. Use this to your advantage and set several personally relevant goals.
(1) Exercise Regularly – Run consistently This can be simply to run/ walk/ move your body and sweat 2 – 3 times per week, for a month. Building a routine is the first step toward meaningful change in your life. Your body adapts the more times you teach it to do a skill. Continually running/ walking will improve the response within your body (2) Run a Specific Distance Be it one kilometer, mile or 5K – marathon, set a distance that you can be proud of completing. Time or pace is not relevant at this point. This is a personal record of the farthest distance you can cover in one-go. (3) Run Non-Stop Set yourself a goal to run on-stop over a realistic distance. At first you can even make it a goal to run around your neighborhood without stopping, then move up to a loop around your local park. (4) Select a Race Live events are a rare luxury for now, but you can still register to support a race organization which is meaningful to you. Most virtual races will send you a finisher medal, and other awesome swag. These are treats to reward you for reaching the goal. (5) Weight Loss Lots of people start running to lose weight. Just like setting your eyes to run a certain distance, you should set a weight loss goal for each week and each month. Experts recommend 0.5-1kg (1-2 lbs) as a safe weekly weight loss goal.
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Training
Part 1: Running Through the Pandemic - Thoughts From Coach TomSeptember 21, 2020What a crazy year this has been. We’ve gone through a pandemic of the century, lost loved ones, observed the pain & suffering of so many, and seen our running industry turned upside down. I’ve read countless inspirational stories from many across the U.S. and around the world. As I’m hopeful that we may be through the worst, I thought it might be helpful for me to share my experience of the last six months with our wonderful Runcoach customers and anyone else that might find my perspective helpful. This is a bit selfishly cathartic for me but I’m hopeful my experience and some advice may be beneficial. This will be a 6-Part Series with the following topics:
Running with Bad Air Quality Many of us in the northwest part of the country and now with extensions to the midwest, have experienced extremely poor air quality from the tragic fires in California, Oregon, Washington and Nevada. As runners, we always want to push through adverse conditions. I haven’t been running (more to come on that topic) and I’m acutely aware of the detriments of inactivity. However I believe that poor air quality has long-term bad effects. So what can we run in and what can’t we? Here are my thoughts:
Personal biometric feedback is your breathing within and after a run. There is a difference between wheezing and heavy breathing. Think of wheezing as strained breaths where you can feel it down deep in the lungs. You will feel wheezing from asthma and unhealthy air during and after your run. We don’t want to run through wheezing as the lungs are remodeling to transport necessary oxygen and some tissue could be dying. On the other hand, heavy breathing is normal and we experience this through heavy exertion. A great marker to distinguish between the two is how you feel after a run. You should not have labored breathing or any wheezing within an hour of workout completion. Here are my favorite sites/apps to check the air quality.
So what to do if the air quality is poor?
The bad air quality won’t be here forever. In these times, it is important to remember those who have lost lives, homes, pets and much worse in the fires. Still the loss of your workout is personal and not to be diminished. I like to think of how much I appreciate running in these times and the hope that I will have the opportunity to run in clean air soon.
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Training
Virtual races and time trials have been the medicine of choice for athletes like Ward who are missing the excitment of racing. As the race scene is still uncertain, we encourage everyone to test their speed and endurance through a self-timed race. You are working hard, why not snag a shiney new personal best?
Ward's Recap of his recent time trial to Coach Tom: "I took my local coach, Susan (also wife of 45 years!) to the local high school track. As we squeezed through the locked gate, I said "Welcome to my world!" She was only mildly amused as she crawled free of the gate. The weather conditions were good - partly cloudy, slight breeze and temperature in the mid to upper 70's. Track was empty. I had rested all week - no runs (although I do a lot of physical labor - I am the "custodian" of a log cabin and 31 acre piece of property). I set my 400m splits up to run a 7:25 1,600. Here are my actual splits (per 400 meters): 1:50.74 1:50.52 1:44.58 1:38.58 Final time = 7:04.42 !!!! My heart rate steadily climbed up to 150, 155, 160. My max heart rate during the run was 168. It peaked as I "sprinted" (a generous term) down the final 50 m. It was a very good effort. I did not have much left in the tank at the end and was running very close to my maximum effort (as much as you can do by yourself). I also had my assistant take some short videos of me running towards camera, away from camera, and from the side. I thought you might like to examine my stride (if not my wonderful Covid haircut and Dave Wottle golf cap!*) Conclusions: 1. My stride, as I suspected, is where I have lost most of my speed. I guess because I am weaker, my legs don't propel me as far with each step. My tempo is the same, my stride is much shorter. I look like an OLD MAN. I am an OLD man! 2. My max HR is probably about 170 3. I can run a sub-7 minute 1,600 m Thank you for the challenge Coach! -Ward
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Runcoach Success Stories
Summer is the time for colorful, fresh, and fruity. Fruits are in abundance this time of the year. You should be able to find all ingredients at any local grocery store. The prep for each drink is under 5 minutes!
¾ cup tart cherry juice 1. Place tart cherry juice in blender. Add frozen pineapple and yogurt.
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Nutrition
Deep Breathing TechniquesMay 22, 2020Add Deep Breathing Exercises To Your RoutineThere are various benefits of deep breathing exercises. These range from reduce stress to improved digestion and a natural pan reliver. Two Popular Techniques: Start off by laying flat on the ground. Put a pillow under your neck to support. You can also sit on a chair with your spine straight up against the back. 1) The 4-7-8:
This pattern aims to reduce anxiety, and decompress.
> Breathe in through the nose for 4 seconds.
> Hold the breath for 7 seconds
> Exhale forcefully through the mouth for 8 seconds
>Repeat cycle 4-5 times
2) Diaphragmatic Breathing:
This pattern focuses on belly breathing, helping you to relax and lower the heart rate.
> Lie on your back with your knees slightly bent and your head on a pillow, or sit on a chair with back straight.
> Place one hand on your upper chest and one hand below your rib cage. Feel the movement of your diaphragm.
> Slowly inhale through your nose, feeling your stomach pressing into your hand. Keep your other hand as still as possible.
> Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.
> Repeat up to 5 minutes.
INHALE: Take in air through your nose. Notice the belly filling up and expanging. EXHALE: Release the air through your mouth. Notice the belly falling.
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Training
If you follow a Runcoach training program, chances are you have seen the term "cross training".
So what exactly does it mean? Cross-training means a type of exercise that you can substitute for running. We include things like cycling, swimming, and strength training in this category. The purpose of cross training is to improves your aerobic fitness without the impact of running. This is why most people consider cross-training to also be an injury prevention tactic during training. Below I will list some of my favorite cross-training exercises. I recommend taking at least one cross training day each week to prevent injuries, allow your body and mind to rejuvenate, & become a well-rounded athlete. #1-Elliptical These are easy to find at any gym. Wipe off the handles before use and get pedaling. Remember to maintain good posture and not place a lot of stress on your lower back. You should feel nice and tall, while moving the legs and arms in synchronization. Workout: Elliptical 20 - 30 minutes total To challenge yourself, add in one minute of hard effort every 5 minutes. **Extra challenge: Set the resistance on the machine to a higher number for 30 seconds, pedal hard. Reduce the resistance for 5:00. Repeat. #2-Get in the Pool The water is a great ally for us runners. If you can find a pool, maximize it for more than just a dip to freshen up. The two best methods to use the pool is to either aqua jog (pool run) or swim. Workout: Aqua jog/ swim 30 - 40 minutes total. When aqua jogging it might be helpful to have a flotation belt. To challenge yourself, add in 2 minutes of hard effort every 8 minutes. **Extra challenge: Simulate a fartlek in water. After a 5-minute warmup aqua jog, or leisure swim, perform 1 minute hard/ 1 minute easy, 2 minutes hard/ 2 minutes easy in rotation 30 - 40 minutes. The "hard" and "easy" are all effort based. Whatever feels tough and relaxed to you on the given day. #3-Full Body Workout Running is an extremely liner sport. This means we always move in one direction, often neglecting many muscle groups. Those neglected muscles need attention too. Especially your core. Workout: 15 – 20 minute full body workout. To challenge yourself, add in a 5 - 8lb weight. Checkout Coach Tom’s favorite full body workout. Other Ideas: -Jump rope -Cross fit -Pilates/ Yoga class -Rowing machine -Spin bike -Heavy weight lifting session -TRX or HIIT Session
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Injury Prevention
Races as we knew them are indefinitely put on hold. So what now? COVID 19 has been and will continue to be an extraordinarily difficult experience for many in our nation and around the world. Many of my close friends are on the frontlines in healthcare and I am so grateful for their sacrifices. They make it possible for me to do something fun, like run a marathon in 25 hours. 2)How do you stay motivated to continue to be active? I live in Florida with two young boys so inactivity has not really been a choice! I am surrounded by great weather and lots of energy! We have been doing lots of running, biking, swimming and kayaking through the quarantine which has been such a blessing. However, the biggest motivator for me is that I truly believe in the mental and emotional benefits of exercise in addition to the physical effects. So even on days that I do not feel motivated or excited about exercising, I remind myself of the reason I stay active: to practice self care. Not only for myself but also to hopefully be an example to my kids and students. 3)Tell us a bit about the quarantine challenge and how you completed it? I completed the “Marathon in 25 Hours” Quarantine Challenge. My training partner Mellissa found the challenge on Instagram and we decided to try it! The challenge began on Saturday at 12:00 noon. The plan was to run two miles on even hours (12:00, 2:00, 4:00 …) and on odd hours we would run one mile until we reached 18 miles on Saturday. Towards the end of the evening Saturday I was losing motivation so I modified the plan and ran 3 miles at 7:00pm and 4 miles at 8:00pm to reach 18. On Sunday, we began running 1 mile on the hour every hour at 6:00am. We completed 8.2 miles to finish the full 26.2 in 25 hours! Admittedly, when I first saw the challenge, it did not seem intimidating. We had just completed the Dopey Challenge in January which consisted of 48.6 miles in 4 days (5k, 10k, half marathon, full marathon). Then I completed another full marathon in February. So this seemed doable. However, I grossly underestimated the effect stopping and starting would have on my body and mind. The first several rounds were great but eventually my legs started tightening in between runs. It was difficult to get them moving again! It was also challenging to find motivation to get up and start the next round as the day continued. This is why I modified the plan and increased my milage towards the end of the day. I knew eventually I would succeed in talking myself out of getting off the couch so I just got to 18 as fast as I could! Sunday was a little bit easier as it was just a mile per hour. But with 6 miles left, I found myself fatigued. I reached out to a friend of mine and she encouraged me to dedicate each mile to someone in my life and focus on them rather than myself. That was hugely beneficial in helping me finish out the last 6 hours. An additional component of the challenge that I did not anticipate was fueling properly. In retrospect, I should’ve had a better plan of what I was going to eat and when to eat it. Spreading the miles out over so many hours but running every hour made it difficult to eat enough calories throughout the 25 hours. One fun thing about this challenge was that I was able to run at a pace much faster than my traditional marathon pace. I completed this marathon 40 minutes faster than my PR! 4)How did you find Runcoach? I am new-ish to running. I started running two years ago because of a deal I made with one of my students (I am a college professor). My first goal was to complete a half marathon which I thought was certainly impossible. I have never been a runner, much less a long distance runner. Once I completed the first half marathon, I fell in love with running. It has truly made me a better mom, wife, professor, friend etc. I then set a goal to complete a full marathon. I have now completed 2 ( 3 if you count the challenge) marathons, 5 half marathons, 2 10Ks and several 5k’s in a little less than 2 years. I had proven to myself that I can, in fact, finish. So I set a new goal to improve my time and become a stronger runner. I felt overwhelmed trying to plan my speed workouts, tempo runs and guess my goal paces so I started looking into finding a running coach and that search lead me to the runcoach app. It was such a relief to find the app! I have been using the app for a little over a month and my speed has already increased significantly and I feel much stronger during my long runs! I plan to run a marathon in November and cannot wait to see the progress I have made with the help of the app and coaches. 5)What’s your advice to folks struggling with motivation due to race cancellation? My advice is to remember why you are running. Races are certainly one of the best and most exciting parts of running. However, the health and wellness benefits are undeniable and more impactful than medals and race shirts (which are admittedly awesome and the only things I collect!)
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Runcoach Success Stories
What is mental health?
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Movecoach Success Stories
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