Must-Have Fall Running ChecklistSeptember 24, 2023
With the right fall running essentials, you can make the most of this season while staying safe and comfortable. Embrace the crisp air, enjoy the changing scenery, and keep pursuing your running goals. Gear up, step outside, and enjoy the beauty of autumn runs.
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Training
Mental Strength for your Fall MarathonAugust 27, 2023As 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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Training
Training in the HeatAugust 24, 2023
In this episode of Personal Best, we examine a few quick tips encouraging you to adjust your training for the hottest time of the year. Be prepared to consider running at other times of day Perhaps you squeeze in your run at your lunchbreak or at the middle of the day. Although that may usually provide your best time to run, consider planning ahead, at least on your harder days, to run in the early morning or evening. Yes, there are benefits to training in the middle of the day to late afternoon vs early in the morning, but the amount of performance benefit lost by training in 95 degrees with 90% humidity is far greater than the impact made by training in the early morning before the sun is overhead or in the evening when it goes down. Plus, this is also the exact time of year when many runners are beginning to take on new training challenges related to their fall goal races and are vulnerable to a bad day or two if the conditions are not conducive to a strong performance. If your work/ family schedule doesn't allow this temporary change on a regular basis in the summer, look ahead on your schedule to a few of the most rigorous workouts and do everything you can to protect a favorable time of day in which to complete those at least. If you can't switch the time of day from when the sun is directly overhead, you can also..... Be prepared to consider running in different venues Yes, your workout sheet may say "Track," but oftentimes the temperature of a track surface can be several degrees warmer than the surrounding areas. Use your car odometer or handheld GPS to measure out your track distances on a bikepath or safe road, preferably one that offers a stretch with a bit of shade. Yes, the surface may be a bit less perfectly flat and reliable than the track, but you will ultimately feel better the closer you can come to a reasonable temperature in which to complete the workout. Run along a street with more intersections (being careful and paying attention to traffic) that offers shade. Run the same short loop twice where you might otherwise do it as part of a longer loop that includes much more exposure. Do what you need to do to accomplish your workout, and allow yourself to be able to recover and come back well the next day. Come race day this fall, you'll be glad you made a less scenic, but safer choice. Many gyms will offer trial memberships, or reasonable prices for a month or two in the summer. Take advantage of these and get on a treadmill. Some runners are diehard outdoor runners. However, consider how pleased you will be to run at the right pace, particularly with the luxuries of a waterbottle and towel that you do not have to hold yourself, potentially a TV to watch your favorite team play, etc. You're not a wimp if you go inside to run on a treadmill! You are an athlete that is prioritizing your performance and wants to feel good doing it. Plan your running around fluid intake Many of you know to hydrate, before, during, and after longer runs. We discussed that topic a few months ago here. However, there is no time of year where it is more important than the summer. Before you head out on your normal route and in addition to your normal plans, which may include bringing along a water bottle or camelback, consider adjusting slightly as needed to incorporate parks with water fountains, and vendors or convenience stores that won't mind you buying a quick bottle of sports drink with sweaty dollars pulled from your shorts pocket, etc. During these months, you will need significantly more fluids than normal, and because you should be in the habit of taking them before you are really parched, you are going to need to plan for a larger amount of intake and at more spots along the way. In addition to drinking, plan to splash water on your head and neck, and other key cooling areas like the back of your wrists and knees. Don't get caught out! Finish strong because you have been hydrating the whole time. Wear light colored, breathable fabrics Although another simple step, it bears reminding that lighter colors absorb less heat, and breathable fabrics will help keep you, if not cooler, then less hot and sweaty. A hat or visor and sunscreen are key also both to avoiding the immediate problems posed by a sunburn as well as long term problems. Stay consistent! Plan ahead for the day. Bring bodyglide and/ or an extra pair of socks if your sweaty feet tend to cause blisters or too much slipping, and a shirt for afterwards so you aren't sitting in your car dripping and sweating. It is amazing how much better you will feel if you take care to attend to your attire. Generally, we think of winter as the harshest season. Often, summer actually provides the greater challenge because we tend to forget how severely the temperatures can affect us. In addition to the above, it is important to note that all these steps are important both for your training as well as to avoid heat stroke and non-running related serious heat/ sun ramifications. Take pride in your training, but not so much that you are not willing to adjust and be flexible if the conditions are unsafe. If in doubt about a choice you are making to go ahead with a workout, and you don't have a trusted fellow runner to discuss it with, contact us at help@runcoach.com!
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Training
How to Recover After a Long RunJuly 25, 2023
Rehydrate and Refuel Long runs can lead to significant fluid loss through sweat, which can result in dehydration. Proper hydration is crucial for a successful recovery. Within 30 minutes of completing your run, consume a balanced meal or snack that includes carbohydrates to replenish glycogen stores and protein to support muscle repair. Additionally, rehydrate with water or an electrolyte-rich beverage to restore essential minerals lost during your run. Rest and Sleep One of the most underestimated aspects of recovery is adequate rest and sleep. During sleep, your body undergoes critical repair and rebuilding processes. Aim for 7-9 hours of quality sleep per night to allow your muscles and joints to recover fully. If you feel fatigued after a long run, don't hesitate to take an extra rest day or adjust your training schedule accordingly. Listen to your body, and know that rest is an essential component of progress. Ice Baths Ice baths are a popular recovery technique among many athletes. The cold temperature is believed to constrict blood vessels and reduce inflammation, helping to alleviate muscle soreness. Spend 10-15 minutes chilling out the legs. Compression Sleeves Wearing compression sleeves post-run is said to aid in reducing muscle soreness and enhancing blood circulation. These snug-fitting sleeves provide gentle pressure to the muscles, which may help decrease inflammation and promote faster recovery. While the scientific evidence is mixed, many runners swear by it, so give it a try to see how your body responds. Foam Rolling Foam rolling is an effective way to target tight or sore muscles and release tension. By applying pressure to specific areas of the body, you can increase blood flow and improve tissue mobility. Spend 1-2 minutes rolling each major muscle group to ease any tightness or discomfort. By incorporating these recovery strategies into your post-run routine, you can bounce back stronger, feeling more energized and ready to take on your next running challenge. Happy running! Practical Tips For Summer RunningJuly 15, 2023
Winter weather often requires the use of treadmills and other indoor facilities, but summer’s heat or thunderstorms may also force you to the air-conditioned sanctuary of the gym. Here are a few helpful things to remember about how to adjust when running indoors. Highlights:
If running indoors may not be an option, but running outdoors is not either, you may be in a spot where cross training is in order to maintain fitness. What cross training activity makes the most sense? Compare and contrast the vast array of currently available options available in gyms today. Heading out on some adventurous runs or driving trips that might include a bunch of miles? Consider this list of things you might not consider, but can be VERY helpful for runners who are spending a lot of time in the car. All that humidity might leave you a bit sweaty. Before you deal with the after effects of some serious chafing, read our quick Q&A with a dermatologist about chafing and how to avoid it. While one of the most obvious topics for summer running, hydration is always worth keeping in mind, particularly if your average fluid consumption consists primarily of coffee or diet coke! Use the summer to build some good habits and read about the “art of hydration” here. Updated by Cally on July 15, 2023
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Training
Run in the Summer to Race in the FallMay 31, 2023
1. Improved Endurance: Running in the heat challenges your body in ways that can translate into increased endurance and stamina. As your body works harder to regulate its temperature and adapt to environmental conditions, your cardiovascular system becomes more efficient. This improved efficiency can lead to enhanced oxygen utilization, better circulation, and a higher tolerance for physical exertion. By training in the summer, you can push your limits and build a solid foundation for long-distance races in the fall. 2. Mental Toughness: Enduring hot and humid conditions during summer runs can develop mental toughness and resilience, which are crucial for race day success. Running in uncomfortable conditions teaches you to embrace discomfort, overcome challenges, and stay focused on your goals. The mental strength developed during summer training will carry over to your fall races, helping you push through fatigue, maintain a positive mindset, and tackle any obstacles that come your way. 3. Enhanced Heat Tolerance: Regular summer running exposes your body to higher temperatures, leading to improved heat tolerance. As you sweat more during runs, your body becomes more efficient at cooling itself, allowing you to handle heat and stress better. This adaptation can be especially beneficial during fall races, where the weather conditions may still be warm. Your body will be better equipped to regulate its temperature, reducing the risk of overheating and enabling you to maintain a strong pace throughout your races. 4. Vitamin D Boost: Running in the summer sun exposes you to natural sunlight, which stimulates vitamin D production in your body. Vitamin D is essential for bone health, immune function, and mood regulation. Spending time outdoors while running can increase your vitamin D levels, boost your mood, and enhance your overall well-being. The combination of exercise, sunlight, and fresh air can have a powerful positive impact on your mental and emotional state. 5. Race-Day Simulation: If your fall race is scheduled in a warm climate, summer running provides an opportunity to simulate race conditions and acclimate to the heat. By training in similar environmental conditions, your body gradually adapts and becomes more efficient at managing stress. This acclimation can give you a significant advantage on race day, as your body will be better prepared to perform optimally in challenging conditions. Embrace the summer heat as an opportunity rather than a hindrance to your training. Stay determined, and remember that the rewards of your hard work will be waiting for you at the finish line! Happy Global Running Day!
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Training
Holiday Training Tips & TricksDecember 12, 2022Updated by Cally Macumber on Dec 12, 2022
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Training
Bundle Up And Beat The ChillDecember 11, 2022
Protect The Head Wrap The Core Perfect The Pants
Depending on the temperature you might find that your core and legs are warm, but hands are cold. This is because our extremities are the first to feel cold and lose circulation when the body tries to warm up.
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Training
Ten Tips for Staying Healthy this WinterNovember 01, 20221-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill. 2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system. 3-Stay well hydrated. In the cooler weather, we forget that hydration is still important! 4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route. 5-Don’t skimp on sleep! Rest is essential for your health. 6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day. 7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system. 8-Spend time outside getting fresh air on a daily basis. 9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you. 10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness! More... |