Exciting Update: New Partner AnnouncementOctober 27, 2024We’re excited to announce that Runcoach will be partnering with the World Athletics Road Running Championships San Diego – 25, September 26-28! This is your chance to join the world's best runners as they compete for the title of World Champion - and, with our coaching services, you'll be well-prepared to take on the challenge! Race Schedule:
With Runcoach by your side, you’ll receive personalized training plans and expert coaching to help you reach your goals for one, two, or all three race distances over the championship weekend! Register today to take advantage of special early registration pricing. Use Promo Code = Runcoach for a discount until November 30, 2024. Can't make it to San Diego in 2025? You can still participate by registering for one of the Virtual Races! Don’t miss out on this awesome opportunity to elevate your performance with Runcoach and be part of an unforgettable event.
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Mental Strength for your Fall MarathonSeptember 23, 2024As your fall marathon grows nearer, the power of your mind becomes a key determinant of your success. Beyond physical training, mental resilience is vital for conquering the challenges ahead. This blog post focuses on 5 tips to harness your mental strength throughout your training segment, ensuring you're mentally prepared for your marathon journey. 1. Visualize Victory: Visualization is a powerful tool. Envision your successful marathon, from the starting line to crossing the finish. By mentally rehearsing your achievement, you boost confidence and alleviate anxiety. 2. Set Smart Goals: Set specific, measurable, attainable, relevant, and time-bound goals with your coach. We can help provide direction and motivation during training, anchoring your efforts in purpose. 3. Positive Self-Talk: Your internal dialogue matters. Foster self-encouragement and counter self-doubt with affirmations. A positive self-talk routine builds mental resilience. You are determined, strong, and capable. 4. Embrace Challenges: Challenges are often unavoidable opportunities in disguise. Adopt a growth mindset and learn from difficulties. Overcoming obstacles fortifies your mental toughness. There is nothing you cannot overcome. 5. Practice Mindfulness: Stay present during training runs and the race itself. Techniques like focused breathing enhance focus and calmness. Through visualization, goal setting, positive self-talk, embracing challenges, and mindfulness, you can elevate your mental game for your fall marathon. Your mental strength is your secret weapon - use it to shape your success!
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10 Tips for Race WeekAugust 23, 2024After all the time and effort you invested in training, you want your hard work to pay off on race day. Here are 10 tips to keep in mind in the final days before the big day. 1. Hydrate. Dehydration can make even an “easy” pace feel harder. Consume plenty of water in the days before the race. Sip fluids in small doses throughout the day to avoid stomach upset. 4. Don't diet...Some runners attempt to cut back on calories during the taper, as they cut back their miles. But in the days before the race, you want to be building up your stores of glycogen so that you can have them to burn during the race. If you’re training for a half-marathon or a marathon, aim to get 70% of your daily calories from carbs in the final three days of your race. If you try to restrict calories, you could end up at the starting line feeling depleted and fatigued. 5. ...But don't get carried away with carb-loading. Other runners use the race as an excuse to eat with abandon. That can lead to GI distress, a heavy-legged feeling at the starting line, and a race that's derailed by emergency pit stops. 6. Review the course. Review the race route and course elevation, or if you can, drive or run on stretches of the course. Take mental notes on where you’ll have to push and where you can cruise. Visualize yourself crossing the finish line feeling composed, strong, and exhilarated. 8. Review your logistics. What are your plans for picking up your race packet? How will you get to the race in the morning and get home afterwards? Where will you park? Make a plan for race weekend, write it down, and stick to it. Spending time to nail down these logistics will help relieve stress and free up energy you need to focus. 9. Reflect on your training. Add up all the miles you logged to train for this big event. Take note of all the times you pushed yourself out the door for a tough workout when you would have rather stayed in. Draw confidence from all that you accomplished on the way to the starting line. Take time to reflect on the major milestones you hit—say the first time you completed a mile, achieved a new personal best, or hit a pace that once felt impossible. Use those memories and that pride to fuel your confidence heading into race day. 10. Reset your goals. Have a few time goals for the race. Consider how your training went, how healthy you feel, and any niggling aches and tweaks you may have developed along the way. If work, life, illness or injury got in the way of training, save your original time goal for another day. And be sure to set process goals for the race, which aren’t tied to the numbers on the finish-line clock. You might aim to run up the hills you previously walked, or try to do a negative split—that is, finish the second half the race faster than the first half.
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A Guest Bloggers Guide to Fueling for 26.2September 23, 2023A Guest Blog Post from Heather Tanner 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”: 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. 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!
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Tips for Your Best Turkey TrotNovember 14, 2022Even if you’re not competitive or you’ve never raced, a Turkey Trot is fun way to get the holiday season off to an exhilarating start. Most Thanksgiving day events are fun, non-competitive community events that benefit worthy causes. If you’re a more seasoned runner, you can use the Turkey Trot to test your fitness, or in lieu of a quality workout. Either way, you’ll be able to enjoy all the holiday treats much more knowing that you’ve already made an investment in your health.
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Mantras for Mental Strength in RacingApril 05, 2022
"You're only as good as your training, and your training is only as good as your thinking." -Lauren Oliver
Article written by Neely Gracey Updated by Rosie Edwards If this is your first race ever, or your 1,000th race, in running, there are times where it gets tough while racing. Especially in the longer races. The doubts, negative thoughts, and emotions can sneak in and take over. Training your mind to focus on positive things will keep you moving forward towards your goals. The mantra you need today may change or evolve, or perhaps you need a few to get you through different parts of the race. Here are some ideas to get you started! Stronger Every Mile Run Grateful Chase The Dream Attitude Is Everything Every Mile Is A Gift I Can, I Will Fit, Fast, Fierce You Are Strong Focused Every Step Embrace The Struggle Breathe Trust The Process Be Strong Attitude Determines Direction Focus Ahead Never Give Up Relax Be Fearless Run Hard, Be Strong, Don't Quit Chase Progress Run With Ambition Feed Your Focus Run Inspired Believe In You Focus Determines Reality One Foot In Front Of The Other Conquer From Within Relentless Spirit Tough Times Don't Last Enjoy The Journey Strive For Progress Positive Mind, Positive Outcome Tips for Racing Half Marathons, 10 Milers, and 15KsApril 01, 2022Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . . Arrival Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule). Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared. On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes. I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures. Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off. I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower. By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible. Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary. Remember the 3 ‘C’s’ Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest. Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13). Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone. The Ebb and Flow I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race. Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . . You Always Have One Cup Left That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person. You are a runnining machine! You are programmed to give your personal best so. . . Go get that last cup!
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5 Reasons to RaceFebruary 10, 2022Even if you’re not competitive, there are many good reasons to sign up for an organized event. 1. Ease your jitters. Most races—especially 5Ks— are community-oriented events with runners and walkers of all abilities, ages, and levels of fitness. They provide a very supportive low-pressure setting for you. A local 5K is a great way to hold yourself accountable to a specific goal. 2. Check out some new territory. You’ll get a chance to check out new parks, trails, and fun running routes that you might not otherwise discover. Exploring a new setting is a great way to avoid boredom and burnout. 3. Meet other runners. Chatting with others makes the miles roll by much faster. Races are opportunities to meet people with similar interests and fitness goals. You might find that friends and coworkers you already knew, love getting outside to run too! 4. Test yourself. Use a race to establish a baseline of fitness. Enter a race every four to six weeks to track your progress, and determine whether you need to tweak your routine. Plug in your results to the “Goals and Results” page, and we will design a plan that matches the level of activity and fitness you have now. The plan will gradually ramp up mileage and intensity so you can unleash your fitness potential. Remember, in addition to a personalized, training plan, as a Runcoach/ Movecoach user you'll have access to expert coaches certified by USATF, USAT, and RRCA. We’re here to answer your questions about training, nutrition, and technical issues. *This article was first written by Jennifer Van Allen for Runcoach in 2017. Modified by Rosie Edwards in 2022.
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Mental Tips For Your Next Long RaceSeptember 29, 2021Your pasta dinner has been consumed; your D-chip is safely looped around your shoelace. Your final cup of water is in your hand and you’re just waiting for the gun to go off. What now?
Whether you are a beginner or an experienced athlete, taking a few key tips to the starting line can help you dig down and find your potential on race day. Here are a good ones to consider:
1. Practice as many race day details beforehand as possible. As Brett mentioned in this month’s Pro’s Perspective, it is important to stick with the tried and true details that have brought you successfully to this point. Can you survive if an unexpected change of plans is required? Sure. However, knowing that there are several things you will do on race day that have been proven to work for you in the past can provide great peace of mind.
If you have a pre race or pre long run breakfast that has worked well, make plans to have the same on the big day, even if that means bringing along your own peanut butter, your favorite bar, your favorite drink. Yes, the hotel buffet might look tempting, but if you haven’t eaten bacon before heading out the door for a hard run, today is not the day to try.
Resist the urge to wear that cute new thing you bought at the expo the day before. Wear it later to impress your friends around the neighborhood instead, and go with the shorts and shirt that have worked for you on your long runs. Consider the temperature ranges of your race day and have options for unseasonably cold or wet conditions already planned and packed for.
2. Commit to running your race at your pace Everyone has heard stories of those who start too fast and struggle at the end as a result, or seen races where the whole crowd appears to be sprinting from the start line of a long race. Do the math on the time you want to run, and stay in the ballpark of those mile splits (and perhaps even a bit slower for the first few miles) during the explorative stages of the race.
It is extremely tough not to be caught up in the adrenaline of the crowd, the announcer trying to fire everyone up, the extra energy you have from being tapered and rested, and the older, less fit appearing person who seems to be running so fast and easily right by you.
However, resist you must.
You’ve come too far to let short-term emotional bursts drag you away from your long-term goal. As they always say about everything else requiring patience that is not actually a marathon: this is a marathon, not a sprint. And the reason why they say it is because it is actually true when you are indeed engaged in a marathon and you need to be steady and independently motivated. Nerves of steel. You can do it.
3. Plan for a rough patch There will be a time, if not in this race, but next, where you will go through a tough patch, get a cramp or a side stitch, or have an unexpected period where your ultimate completion may feel like it is in doubt. Rest assured that is completely normal, and plan in advance to give yourself time to let it ease and sort itself out. Think of it as an expected challenge you plan to meet, so when it occurs you can almost greet it with joy. Oh, only a side stitch, Ha! I’ve got this. I’m going to take some deep inhales until my muscles relax. Man, I feel out of juice. Perfect! That’s what I was carrying this extra gel packet for. Even if you haven’t brought the antidote, many times the race is long enough and your body resilient enough that what seems like a deal breaker has resolved over the next 3-5 miles. Plan in advance to give yourself at least that long to let it ease. Certainly anything that indicates serious injury or illness should be taken extremely seriously and acted upon with every caution. But if you recognize that crampy calf or that mid-long run “blah” feeling, be excited about how you are going to persevere past it and do.
4. Celebrate intermediate steps Is it mile 10 and you are still on pace for your goal? Have you successfully made the first half of the race without feeling like quitting once? Have you taken fluids and nutrition as planned through the first several miles? Were you able to give a thumbs up to your spouse and kids along the course when they were waiting for you to pass late in the race? Consider some of the ingredients to a successful race day and enjoy a moment of appreciation along the route when you execute these plans. A “good day” is comprised of a bunch of different things that have gone well. You may not always be able to get through the race with a perfect score, but if you have several evaluative check boxes, you’ll have a more complete appreciation of how and why things ended up well in the end.
5. Visualize the finish Before you start, imagine the weight of the finisher’s medal on your chest, the balloon arc or banner over your head, even the joy of triumphantly retrieving your baggage from the trucks and reuniting with your family. These images, seared into your brain beforehand, can be powerful motivators when things get tough on the racecourse. What will be most enjoyable to you about finishing? Picture yourself doing that, and continue to keep picturing it until you cross the line and can enjoy it for real.
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