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Written by Neely Gracey 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 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! Motivational Summer ReadsMay 27, 2024Whether you're lounging by the pool, enjoying a cool night on the porch, or taking a break between training sessions, a book is a great way to find some extra motivation! Check out our curated reading list:
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Training
Breaking Barriers: 17-Minute PR at Big Sur Marathon
Major milestone: 17 minute PR at Big Sur Marathon What is the secret to your success? Running two workouts a week helped me get faster and more comfortable with being slightly uncomfortable. What is the biggest obstacle to reaching your goals and how do you get over it? I have a psycho neurological disorder that is as yet undiagnosed. Under stress, I get episodes. Running long distances brings them on but I love to run long distances. It is an art I’m learning to time preventative medication taking while I run. This marathon I was able to stave off episodes until mile 25 when I ducked into a portapotty for 9 minutes to compose myself and wait for the medicine to kick in. My training was enough to have set a 26 minute PR but until I get a diagnosis I also have episodes to contend with when running distance. What is the most rewarding part of training? The mile time trial was rewarding for me. I ran faster than I knew I could. Hitting paces during speed interval, tempo, and threshold runs easily as the training progressed showed me my progress as at first I could not hit the paces prescribed. Long runs always made me feel proud of myself. What advice would you give to other members of the Runcoach community? Runcoach is an excellent program. Having a coach is very helpful. As things come up and you need to adapt the plan, your coach can do that. The unconditional positivity Cally shined on me throughout training really boosted my spirits and confidence. Follow your plan as best as you can but know you don’t have to be perfect. Other aspects of life demand our time and I couldn’t accomplish all my runs. The program still worked to get me to the finish much faster than before. Anything else you would like to share? Cally is kind, knowledgeable, encouraging, and a runner I look up to. She’s a wonderful coach. She took the time to adapt my plan many times.
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Runcoach Success Stories
Summer Running TipsMay 15, 2024The adjustment to heat training is not easy, and not always fun either. We want to share some ways to help summer training not be entirely miserable, and, you may find you even gain more fitness along the way thanks to the added stress heat puts on your body! 1-RUN EARLY: Set yourself up for SUCCESS by running first thing in the morning. It is way easier to wake up, run early, and get it done, than to have life get in the way and you're left trying to force a run in the heat or after a long day. 2-HYDRATE: We recommend waking up at least 30 minutes before you head out for a run to consume 12-24oz of electrolytes. If you have a long run or a hard workout, get creative with your options during the run... know where you can stop every 2-4miles to get a drink, leave a bottle and run a 2-4mile loop or out and backs, carry a bottle, or have a friend/significant other bike with you to provide fluids. More tips on hydration here. 3-ADJUST: Recognize that heat is an additional stress on your body. You should not expect to hit the same splits as you could on a cool day. Slow down, focus on effort vs pace. Add in an extra minute of two of recovery in between intervals or pause tempos to dump water on your head and to get a drink. Cut the long runs back a mile or two or find locations more suitable for hot weather that can provide more shade, and listen to your body if you start to feel dizzy or over heated... be smart! You can also do your quality sessions on the treadmill if you want to stick to paces and build confidence. 4-RECOVER: To help boost recovery after a hot run, take a cool shower, get in the pool, or put your feet in a creek to bring the core temperature down. You will find this strategy will prevent you from feeling so zapped the rest of the day. More recovery tips here to help you reset after a hard day of training. 5-REHYDRATE: After a hot workout, you will be in the hole in terms of hydration. Spend the first 30 minutes post run being sure to get in a lot of fluids. I recommend an electrolyte mix because something with flavor is more appealing and it will help you get caught up on your hydration needs. Rehydrating after a workout in the heat is critical to ward off cramps, injury, and allows the body to be ready to run again tomorrow! 6-REFUEL: It can be tough to eat after a workout in the heat. The belly often feels icky, but replenishing is very important to reap the benefit of the workout you just put your body through! Try greek yogurt, fruit, a smoothie (Summer Smoothie recipe!), kombucha, coconut water, or protein shake. These liquid calories are easier on the stomach and your body will be able to start the recovery process once you get some fuel in the tank. Interested in nutrition for runners? More info here. We hope you can use these tips to help you crush your training this summer, please reach out if you have any follow up questions!
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Training
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What are you up to?
I’ve been as busy as ever. I just finished up a semester of classes, an internship, and a high school track season. . . oh and Runcoach! It’s been a great chapter, and I’m ready for the next. 
What are you reading? What are you listening to? What are your non-running goals for 2024? Ok, but what about running?
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Get to Know the Coaches - Oustside of Running
A Remarkable Comeback: Cherry Blossom 10 Mile Personal Best Major milestone: I began running again about a year and a half ago after a 39 year hiatus. It was after I read about a terrible event in Memphis TN in early September of 2022 that I decided to Finish Liza’s Run, in memory of Eliza Fletcher, a mom and a teacher who was abducted on her morning run. I would learn later that Liza was my college classmate’s cousin. What is the secret to your success? I try my best to be consistent, even with a sometimes heavy work travel schedule. I’ve learned to make the best of hotel treadmills which are usually fairly new and very under utilized. I like that it is easy to put in pace times for speed work and most have televisions: I did a 10 mile run while watching the Olympic marathon trials. Of course I prefer running outside, but in an unfamiliar location, where drivers may not be familiar with runners, I hesitate to navigate traffic. Safety first! What is the biggest obstacle to reaching your goals and how do you get over it? Mental: A humbling experience: I had to accept that I wasn’t going to run a sub 35 minute 10K again. Now, I am grateful to be able to run at 60 and I take pride in what I can still do. Physical: Not knowing better in the beginning. I ran at the same pace all the time. I made every run into a threshold workout and so I was always sore, nursing niggles and not really improving. What is the most rewarding part of training? Getting faster and feeling stronger every month! What advice would you give to other members of the Runcoach community? Follow the program as best you can. Run the long slow runs slow - it’s about building legs. Make easy days easy so you can have the energy for speed work. It’s ok to go for a swim workout if you’re really sore from working hard. Anything else you would like to share? This program is amazing and Coach Cally always responds quickly to any questions I have. If I hadn’t signed up, I’d still be doing threshold runs every time out, or have gotten hurt. I managed to take nearly 2:12 minutes off my run time in the Cherry Blossom 10 mile last weekend by following the assignments as best I could. Negative splits for the last two miles.
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Runcoach Success Stories
5 Do's and 5 Don'ts for Successful RacingApril 22, 2024As someone who has competed in many races throughout the years and learned valuable lessons along the way, I'm excited to share my top 5 do's and 5 don'ts for training effectively and avoiding common mistakes: Do's:
Don'ts:
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Training
What are you up to? I've been exploring the great outdoors and soaking up the sunshine (and snow) in Colorado. I recently returned from a ski trip to Steamboat Springs, and am now planning some exciting summer trips to the midwest! What are you reading? Currently diving into, "Quiet: The Power of Introverts in a World that Can't Stop Talking" by Susan Cain. What are you listening to? 60s, 70s, and 80s Hit Radio :) What are your non-running goals for 2024? My goal is to continue to push myself outside of my comfort zone - personally and professionally! Ok, but what about running?
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Get to Know the Coaches - Oustside of Running
Explore New Routes: Find and Map Your Next RunMarch 25, 2024
As runners, we often find comfort in our regular routes. However, when we venture out out can it breathe new life into our training, via fresh scenery and new challenges. If you want to spice up your routine, here are some tips to find and map your next run.
Remember that the Runcoach iPhone/Android apps includes GPS for all of your runs. If you happen to run with your phone, Runcoach will guide you through the workout, score every Mile/Km split and help you stay on track. After the run your map will display and your coach will have terrific insight into the workout Utilize Online Tools and Apps: One of the easiest ways to discover new routes is with complimentary online tools or apps. Websites like Strava, MapMyRun, and Garmin Connect allow you to search for routes created by other runners in your area. You can filter routes by distance, terrain, and difficulty level to find one that suits your preferences. Explore Local Parks and Trails: Parks and trails are excellent options for runners who seek scenic routes. Take some time to explore your local parks and trail systems, and don't be afraid to venture off. You never know what hidden gems you might discover! Ask for Recommendations: Visit your nearest run specialty shop for recommendations on new routes to try. They may have insider knowledge of lesser-known options in your area that you wouldn't have discovered otherwise. Experiment with Terrain: Challenge yourself by experimenting with different terrains. For example, if you typically stick to flat roads, try incorporating some hills or trails into your plan for added variety and intensity. Stay Safe: Before you head out on a new route, take some time to familiarize yourself with the area and plan accordingly. Let someone know where you'll be running and when you expect to return! Lace up your shoes, step out of your comfort zone, and take on a running adventure!
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Training
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