Major milestone:

New 8k PB running 2024 Chicago Shamrock Shuffle (10 years after running the last one and post-kid pause).

What is the secret to your success?

Gradual build-up to stay injury-free. Running majority of weekly mileage slow. Pushing limits during weekly tempo run. Scraping and foam rolling. Listen to body first even if that means missing a run here and there or going slower. Focus on better quality sleep and hydration.

What is the biggest obstacle to reaching your goals and how do you get over it? 

Finding the time for base building and marathon build-ups with two young kids and a demanding job. I changed the way I train and now doing most of my miles on my treadmill at home (instead of group runs outside pre-kids).

What is the most rewarding part of training? 

Putting it all into action during a race and seeing the progress made.

What advice would you give to other members of the Runcoach community?

Choose the training method and volume/running goals that work best for your circumstances.

What feedback would you offer on the Runcoach experience?

Being an experienced runner now training independently, this tool works great to keep me motivated and on track. Having a coach available for questions along the way personalizes the experience further and has helped me when doubts came up along the way.

If your usual palette of running or walking routes is dominated by flat paths, there are several reasons why it makes sense to include some hill work in your regular rotation. Similarly, if your favorite loops include plenty of hills, there should be lots of motivation to savor the opportunity to get out there and plug away up the slopes.  Even if your workouts are generally confined to a treadmill, raising the incline can also provide a taste of hills

In the past, we have detailed some basic tips for getting up and down hills efficiently.  Even if you remember these tips, it is always good to periodically remind yourself of the basics which may have been neglected when other concerns become priorities while out for a run or walk.

Assuming you are moving efficiently and in a way that will help prevent injury, there are a number of good reasons to stick with this type of terrain, even if it is outside of your comfort zone.

1. Hills help you learn how to manage challenges without stressing out

Races (and even training) can often include unanticipated hurdles to clear, or rough patches. Adding some terrain where the pace may be slightly more difficult to come by or where your rhythm is disrupted can help remind you to move with efficient form.   Hills encourage you to focus on slower, rhythmic breathing, which can also help even as the hill is crested. In short, hills help remove distractions and increase concentration on the task at hand.  That can help, even if the going is currently a bit more tough.

2. Hills can turn a fear into a strength

Avoiding hills intentionally or unintentionally because they are difficult might be a way to avoid some more challenging workouts, but they also might obscure an opportunity to develop a new strength.  Consider whether you want to approach a hilly section of your goal race with the attitude of dread or one where you tell yourself, “This is my time.”  Practice on hills and you might find that you can cover that type of terrain better than others in your typical pace group.  Rarely does it make sense to truly charge up a hill in the midst of your half or full marathon effort, but approaching the base of a climb with confidence that you are at least or even better prepared for the challenge than your fellow racers is an extremely positive feeling to have.  You can even have a significant impact on your training partners with that positive attitude and help their confidence as well.

3. Hills can raise your heart rate without the pounding

When your schedule calls for efforts over a certain amount of time with qualitative descriptions for the paces, such as “uptempo,” an uphill path can achieve the desired effort with less gravitational pressure than would be required on a flat or downhill route.  If impact related injuries are a concern or even if extended periods of time on hard surfaces are a concern, an uphill route can mitigate some of those stresses while not compromising the desired effort level.  You may not be traveling that exact same speed as a flat path, but your cardiovascular system will be similarly stimulated.

4. Hills are strength work for key muscles

Running or walking up hills places an increased demand on your glutes, and calves, not to mention your quads, which are pushed both on the uphill as well as the downhill portions of your workout.  These muscles are key for any goal race where serious fatigue can set in.  Including hills sensibly in your weekly routine can help challenge these muscles and prepare them to handle the extraordinary requirements of a lengthy effort over an unforgiving pavement course.

Running or walking hills can be great for these or other specific benefits, but they also can just be a fun new challenge.  Embrace what they offer and get the most of your time on the hills. Even if you don’t enjoy the process 100% of the time, it is usually time well spent toward the achievement of your goals.  You may not enjoy them at the moment, but you will likely be glad for them when on the victorious side of the finish line.

Written by Dena Evans
Updated by Cally Macumber

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.

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

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.