Welcome Hiruni Wijayaratne

Thank goodness her smile and calm demeanor makes her approachable, because while running, Hiruni is a fierce competitor. She holds 10 National Records for Sri Lanka, a marathon personal best of 2:36, and a passion for chasing her goals and helping others do the same.

It doesn’t stop there, Hiruni brings her A game to the office too, where she has taken over as the Business Development and Sales Lead, but she does so much more than that. Hiruni is also one of our world-class coaches, and enjoys answering your questions and sharing her experience as both coach and athlete.

We believe that Hiruni brings a lot of value to us as a company, and to you as our customer.  We encourage you to take advantage of the opportunity to have Hiruni on your support team to help you achieve your goals.

Learn more about how to contact Hiruni here!

We want to introduce you to your coaches! At Runcoach, we strive to provide you the best virtual coaching experience possible, and that starts with having some of the best coaches! Tom, Hiruni, and Neely are all certified coaches with World Class running credentials. They are here to support you because they understand first hand the highs and lows of running, and now, you can utilize their expertise to help you towards your goals.

Tom is the founder and CEO of Runcoach. He is a lifelong runner, 3 time Olympic Trials Qualifier and respected coach. In short, Tom is passionate about running and more specifically, helping runners improve and achieve their personal goals. He wanted to build a tool that adapted with the infinitely changing needs of each athlete. Armed with a set of principles inspired by his time as a professional runner and his firsthand knowledge coaching Nike Farm athletes, Tom created Runcoach.

Through Runcoach, Tom has helped thousands of runners set new PR’s. He has trained marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running and avoid injury with the right approach.

As a Runcoach gold member, you’ll be able to ask our coaches, like Tom, questions about your training, race preparation, injury prevention, and nutrition and get expert level advice and guidance to help you get to the next level.

Hiruni is the first to point out that we all have one thing in common. Regardless of fitness level or accomplishments, we are all trying to become the best version of ourselves. At a quick glance, you might not think you have much in common with Hiruni. Between her 10 national records for her home country of Sri Lanka and her impressive collegiate career at the University of Kentucky, she has accomplished things many of us may never achieve. Yet, Hiruni is a huge advocate of personal development through goal setting.

At Runcoach, Hiruni helps our runners set realistic goals, manage hectic schedules, avoid injury, and get the most out of every run. Each runner is different, and Hiruni loves unlocking the potential of runners just like you.

As a Runcoach Gold member, you will have access to people like Hiruni, coaches who know exactly how to help you become the best version of yourself.

Neely started running competitively in her early teens and just kept getting faster. She won eight NCAA DIV II Championships in college, and continued on to represent Team USA in five international competitions. In 2016, she was the first American finisher at the Boston Marathon with a time of 2:35. She is a master at juggling a busy life; rigorous training, wife, full time coach, and mom. She’s fought through illness and injury along the way but knows what it takes to persevere and stay mentally strong and focused.

As part of the Runcoach team, Neely shares her love of the sport and affinity to helping runners like you persevere through challenges all while balancing the many demands life throws your way. She is passionate about coaching athletes as well as offering up some of the insight she’s learned along her journey on the Runcoach blog and social media channels.

As a Runcoach Gold member you will have access to coaches like Neely who can help you balance your hectic lifestyle with the rewards that come with improving your running abilities.

Six years ago, my husband and I went to Cabo for our Honeymoon.
I was in full force training with the USA Championships which were only one month away.  It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:

1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.

2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.

 3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.

4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!

5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule. 

Happy travels, and happy training!

• 
  We are so thrilled to be a part of Melinda's Marine Corps Marathon success.
  Her attitude of setting big goals that are scary, and then putting in the work to make them reality by pushing herself beyond her comfort zone, is what the journey of running is all about! From those who just ran their first mile ever, to the greatest Olympian, every runner goes through these same emotions so we wanted to share this story with you so you know you're not alone!
  
  
• Major milestone:
  Finished the Marine Corps Marathon 2017
• What is the secret to your success?
  Patience with myself, discipline & I trusting my training. I put my training in the hands of others that know better than I do.
• What is the biggest obstacle to reaching your goals and how do you get over it?
  The mental challenge!! I have a busy life makes it pretty normal to have days where you just don’t want to...(enter whatever here. Run, Gym, Work, Clean the house) Getting over that goal defeating monologue that can run through my head. I remind myself daily I am pretty sure that is just part being human. It’s Okay to feel that way but I am not going to achieve what I want if I give into it.
• What is the most rewarding part of training?
  Sense of personal achievement. I am a slooow runner, I am never going to win any races, get any trophies...I am okay with that. Running has always been a challenge for me, I have to push myself daily physically & mentally to do it. There is nothing more satisfying than completing something that I don’t think I can!
• What advice would you give to other members of the Runcoach community?
  Be gentle with yourself & Trust your training. Take each workout as it comes and do your best at that moment. It’s cliche but if this was easy everyone would be doing it, so embrace that fact, celebrate it, celebrate your training!
• Anything else you would like to share?
  I have always had a image of what a runner is. I don’t fit that picture. I am super slow, I am not skinny, I have thick legs, I carry extra weight. I like sweets and pizza...I can go on and on with my “doubts” on the fact that I am a runner. What’s the truth is I have completed a marathon & 10+ half marathons. I have logged thousands of miles in training and I love to run. That is what makes me a runner.
  
  
• What feedback would you offer on the Runcoach experience?
  Runcoach has been an awesome tool for training. It takes the guesswork & “my way” out of the equation. Left to my own devices I would probably over or under train. Last year was a great experience.
  
  Tell us your story!

We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team.

Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible.  She puts that belief to the test as she balances her own running career, coaching, and a baby on the way. 

Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.

We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.

Follow us and learn more from Neely!
Twitter, Instagram, and Facebook
@runcoachsays @movecoachsays

Do you drink coffee each morning without realizing the impact it could have on your performance? There are certainly pros and cons to caffeine, and the benefits can really boost your training and racing if established in practice. 

Pros of Caffeine
1-Increased mental alertness and desire for more effort and stronger performance. You are more awake, alert, and ready to tackle to the run mentally and physically.
2-Enables your body to burn fat more easily while running long distances, which is essential for the marathon. 
3-Can help your body be more efficient while running in heat and humidity by improving temperature regulation within your system.

Cons of Caffeine
1-Coffee can mess up your stomach if you're sensitive, thus, it is recommended to practice and find a source of caffeine intake that works for you. Tea, gels, tablets, chews, gum, drinks, etc. Once you find a product that works, stick with it!
2- It can be challenging to get consistency in a cup of coffee. Light roasts contain more caffeine, dark roasts contain less, and early morning races make it difficult to get coffee
2-3 hours beforehand. Everyone responds differently to caffeine and you may only need one small cup, or you may need more. The recommendation is 3-6mg of caffeine per kg of body weight. Learn what the perfect amount of caffeine is for you.
3-Potential dehydration is something to be aware of when consuming caffeine. This will not happen if you take in fluids with your caffeine. Remember to always drink 16-24oz prior to a run or race, if you do this, you won't risk dehydration.

The Caffeine Taper
Try cutting back caffeine during training to just workout days and long run day. Drink decaf, or a caffeine free tea as an alternative on the recovery and off days (if you still feel like you want and enjoy the routine). This will help you feel more energized to crush your hard training and will prepare you for race week when it is recommended to refrain from caffeine the 4 days leading into your race. Removing caffeine before an event helps create a heightened sensitivity, and when you have caffeine on race day, you will feel great!

The pros outweigh the cons as long as you practice to determine which source of caffeine and how much of it works for you. Once you develop a routine of incorporating caffeine into your training and racing, we look forward to hearing how you feel your performance has increased both with fitness and proper application of the ergogenic aid of caffeine!

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.

Do you want to incorporate strength training into your routine? The use of specific exercises to gain strength and decrease weakness can greatly support your running endeavors and help avoid injuries. Add these four exercises into your training program at least twice per week, and after a month of consistency, see if you feel stronger, faster, and more durable.

Pointers

Lunges

One Leg Squat

Plank

Do you find one side of your body to fatigue more quickly than the other? Stay focused on this strength training routine, and see if you are able to even out the imbalances.

The goal of a training plan: To take you from where you are, to where you want to be.

A good training routine encompasses fitness, mental focus, and good habits that get stronger with each week. First, you start to build a foundation, or base, that will hold up and support the entire pyramid. From there, the focus is to consistently meet your daily goals as you progress towards the peak. With each run, you train your body and mind to handle the workload, and you adapt your lifestyle and schedule to support your daily efforts.

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.
With a well constructed pyramid, you will be ready for whatever race day brings.

Modified by Cally Macumber

Written by Neely Gracey
Updated by Cally Macumber


Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.

   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

Hydration does not have to be from water alone. Here are some other ideas of delicious, refreshing, and hydrating summer drinks.

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!