The Power of ProgressionMarch 26, 2025As the old saying goes, it’s not how you start, but how you finish! Over the past 3 years, many of you have received recommendations from me about progressive runs. Put simply, this is when you start slower and finish faster. Ok so why does it work? Personally, I’ve run many of my best races with easier opening miles. We know for certain that fat stores can be utilized at lower intensity efforts. The average person stores between 130,000-150,000 kcals of fat which is enough energy for 1,300 miles of easy walking. Alternatively, we store about 600g of glycogen or ~ 2,400 kcals of energy. Even though we need ~ 100 kcals to walk or run a mile, the energy sources differ drastically. So let’s consider 2,400 kcals of available glycogen stores and the Marathon distance = 26.2 Mi. Obviously we need some of those fat stores to power us all the way through the race. We also know that the faster you run, the more glycogen you burn. In fact, I believe the proverbial Marathon Wall is actually less mental and more physical as many marathoners simply run out of glycogen stores and must slow down to use fat.
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Training
Visualization for RunnersFebruary 23, 2025Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset. Step 1: Find a Quiet Space Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb. Step 2: Close Your Eyes and Breathe Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth. Step 3: Relax and Clear Your Mind Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization. Step 4: Set Your Intention Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong. Step 5: Picture the Details Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath. Step 6: Focus on Key Moments See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong. Step 7: Imagine Positive Emotions Feel the positive emotions that come with running - pride, and satisfaction. These emotions help strengthen the connection between your mind and body. Step 8: Plan for Challenges Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them. Step 9: Repeat Your Visualization Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races. Step 10: End with a Positive Affirmation Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will." This helps reinforce confidence and strengthens your mental focus.
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Training
Ten Quick Tips for Staying Healthy this WinterFebruary 11, 20251-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! Winter Training Tips & TricksJanuary 10, 2025 The days get shorter, temperatures drop, snow falls and your schedule is busy = winter is here! Do you have doubts about fitness upkeep throughout the long winter? We’ve got you covered! Here are some tips to maximize your training opportunities:
Updated by Cally Macumber
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Training
The Role of Rest Days: Balancing Recovery and TrainingSeptember 23, 2024As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider: Rest Days Aid in Muscle Repair Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. Prevent Fatigue and Injury Skipping rest can lead to burnout and injuries, hindering your progress. Frequency of Rest Days While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired. Active Recovery Options On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain Rest in the Taper As race day approaches, rest becomes essential to allow your body to recover and perform at its best. Post-Race Recovery After the race, give yourself time to rest before resuming training to avoid injury. Rest is Part of Progress Rest days are not a setback; they are a vital component of a successful training plan. By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.
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Training
Beat the Heat: Hydrating Summer Drinks for RunnersJuly 24, 2024Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products: 1. Nuun Sport Electrolyte Tablets NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution. Coaches favorite flavors: Strawberry Lemonade, Tri-Berry How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.
2. Skratch Labs Sport Hydration Mix Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy. Coaches favorite flavors: Lemon Lime, Pineapple How to use: Mix one scoop with 12-16 ounces of water and consume during activity.3. Vital Proteins Hydration + Collagen This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners. Coaches favorite flavors: Lemon Lime, Tropical Blast How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.4. Liquid I.V. Hydration Multiplier Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep. Coaches favorite flavors: Cotton Candy, Pina Colada How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.5. Coconut Water Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run. Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango How to use: Open and sip! :) These drink options from trusted brands provide the necessary benefits to keep you running at your best.
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Training
Training Consistently: How to Build the PyramidJuly 22, 2024The goal of a training plan: To take you from where you are, to where you want to be. Ultimately, your pyramid will be completed in the peak week, which is your final goal of the training cycle. To accomplish this, the Runcoach vV02 algorithm helps you along the way with pace and workout adjustments as you progress. The goal of this training philosophy is to keep injuries away with appropriate stress and recovery. The ability to train consistently, and without injury, always results in higher fitness and better mental focus. Mental Strategies for Hot Weather RunningJune 16, 2024Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help: 1. Adjust Your Expectations Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in. 2. Set Small, Achievable Goals Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high. 3. Stay Hydrated and Cool Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel. 4. Visualize Success Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence. 5. Practice Positive Self-Talk Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge." 6. Run with a Buddy Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group. 7. Embrace the Experience Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience! By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!
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Training
Training is Nothing without RecoveryMay 28, 2024Written by Neely Spence Gracey 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:
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. More... |
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