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!

How Consistency and Confidence Led to a 10-Minute Marathon PR!

Major milestone:

Personal Best Marathon time--dropped 10 minutes! Also, no leg cramps during the race!

What is the secret to your success?

I believe the secret to my success on this marathon was consistency in training and following the Runcoach assignments faithfully. By doing this I had the confidence on raceday to mitigate my nervousness and relax after the start so that I stayed in control.

What is the biggest obstacle to reaching your goals and how do you get over it? 

My biggest obstacle is myself. I get really nervous before these races often resulting in lack of sleep and a poor performance. The training and the advice in the blogs from the Coach Cally and the other experts have really helped me to have confidence and overcome my fears. Following a routine for me is very important.

What is the most rewarding part of training? 

The most rewarding part of the training for me is getting through some hard workouts and seeing the improvement even though I didn't think I could even complete the assignment. I decided to just trust the program and stay consistent in the training.

What advice would you give to other members of the Runcoach community?

I would say my best advice (I am definitely not an expert) is to push yourself to complete all of the assignments. For example, even if your interval times are not as fast or faster than the assignment, if you stick with it, you will notice the improvements as you progress.

Anything else you would like to share?

There are multiple computer training programs out there, but I like the "community feel" of the Runcoach experience and the resources such as the live coach for some expert advice and the articles on various topics that deal with the running experience.

Whether you intend to run a local 5K or target a half marathon, race day strategies are important to optimize your performance and make the most of your experience. This blog shares tips that will help you prepare for seamless execution on the big day.

Dress for the Weather Conditions

Stay informed about the weather forecast and cordinate your race day clothing accordingly. Dress in layers that can be easily shed if temperatures get warm. 

Arrive Early and Get Acquainted with the Course

Allocate enough time on race morning by arriving early. This allows you to manage pre-race nerves, use facilities, and acquaint yourself with the course. Take note of potential challenges.

Practice a Positive Mindset With Visualization

Mental toughness can be as important as physical preparation. Take a few moments before the race to envision your success. Picture yourself crossing the finish line accomplishing your goals. Have a positive mindset and reflect on all of the hard work and dedication you invested into your training.

Prioritize Hydration

Begin hydrating well before race day and continue sipping water leading up to the start. For longer races, consider carrying a small water bottle to the start line.

Prepare Your Nutrition Ahead of Time

In the days leading up to the event, stick to familiar, easily digestible foods and refrain from experimenting with new items. On race morning, opt for an easily digestible meal.

Execute Your Race Plan

One common challenge on race day is starting too aggressively. Start the race conservatively and gradually increase your pace as you settle into the run. Develop a pacing strategy with your coach and trust your training!

What are you up to?

Embracing the warmer Phoenix days before the frying pan season begins. Looking forward to seeing family in the spring and waiting to learn where my husband's residency program for med school will be in June.

What are you reading?

Tools of the Titans, Tim Ferris

Lessons in Chemistry, Bonnie Garmus

What are you listening to?

Audio Book: Tony Robbins- Awaken the Giant within and cringing at my Spotify 2023 throwbacks

What are your non-running goals for 2024?

I am working towards opening my own gym space with the goal of ultimately owning my own gym.

Ok, but what about running?

I am working on becoming faster! I’ve been in marathon mode for a long time so I’m excited to focus on some shorter races. First up Credit Union Cherry Blossom 10 mile and then a half marathon in May. Operation fast twitch.

What are you up to?

Right now, I remain focused on my life’s professional work = helping runners of all levels train right and reach their potential.  I’m super excited about some of the great enhancements at Runcoach we will introduce to our runners this year.

What are you reading?

Gabor Mate’s The Myth of Normal. Full disclosure I’m a terrible reader and usually put books down about 60% of the way through.  Dr. Mate’s book fascinates me.  I had no concept of inter-generational trauma and the impacts.  Further, it has practical advice on how to move forward and become inherently present.  Up until now I only had running
What are you listening to?

I’m a lyrics junkie so I like to delve into the words.  Mostly I still listen to pop, rap and of course the classics.  Taylor Swift is probably my favorite and I’m fascinated by Kanye the artist and his stories.  Recently, I was reacquainted with my college favorite Abbey Road which I still believe is the best album ever.

What are your non-running goals for 2024?

I want to read more.  I’m excited for my last season of coaching the OLA middle school track program and want to pass the reigns to the new coaches who are terrific.  I will take my first European trip to Spain in March to visit my brother, sister-in-law and niece = can’t wait!

Ok, but what about running?

I’m just coming off a ski accident and subsequent concussion so just getting back into it.  Still I’m hopeful to run the KP Half Marathon on February 4 in San Francisco.  I have a special athlete I’m hoping to pace to her first half marathon finish (you may here more about that in the future).

Runners love outdoor miles, but there are times when weather conditions may force you inside. During these moments, your training does not need to be derailed! Indoor workouts can be a powerful tool to enhance your running performance, offering a chance to focus on strength, flexibility, and cross-training. Explore the following variety of indoor workouts, ensuring you stay on track with your goals:

1. Yoga is an awesome complement to running. It helps improve balance, flexibility, and mental toughness. You can incorporate yoga to improve your range of motion, enhance flexibility, and prevent injuries. Poses like Downward Dog, Warrior series, and Pigeon pose target areas commonly stressed during running. Dedicate a few sessions a week to yoga to enjoy its full benefits. Tune in here for a great workout!

2. Strength training helps prevent injuries and improves running efficiency. Focus on exercises that target major muscle groups, including squats, lunges, deadlifts, and core. Incorporating resistance training with weights or bands can improve strength and stability, contributing to better performance on the road.  We recommend this workout (which requires no weights or equipment) 2 times a week! 

3. Treadmill workouts become a valuable asset when weather conditions make outdoor running challenging. Mimic your scheduled workout on the treadmill, but place it at 1% incline and use this chart to adjust your paces.

4. Plyometric exercises focus on explosive movements to enhance your power and agility. Plyometrics engage fast-twitch muscle fibers, important for running fast. For example, these exercises can be done in a basement or garage! Include plyometrics into your routine and take your running performance to new heights.

5. Indoor cycling or Swimming are great ways to build cardiovascular fitness without the impact on your joints. Whether you use a stationary bike, join a virtual cycling class, or swim in the pool, these low-impact workouts allow you to maintain or improve your aerobic fitness. We suggest biking 3 miles for every 1 mile run prescribed within your plan, or swimming for equal time to run time.

Whether you're facing difficult weather conditions or simply seeking a change in routine, these indoor workouts will keep you engaged and motivated on your journey to becoming a more resilient runner.

Pacing in a marathon is like a finely tuned dance. Too fast, and you might find yourself running out of steam before the finish line. Too slow, and you might miss out on reaching your full potential. To master your marathon pacing strategy, you'll need to find the balance, the sweet spot, where you can maintain a consistent pace and finish strong. Let's explore tips to ensure a successful race day.

Start Slow to Finish Strong:

One of the most common pacing mistakes in marathon running is starting too fast. The excitement of the race and the adrenaline rush can tempt you to sprint out of the gate, but this can lead to early fatigue and negatively impact your overall performance. To avoid this, consciously start the race slightly slower than your goal pace. This conservative approach ensures you conserve precious glycogen stores for later in the race.  We like to think of mile 1 as a warmup mile where you can utilize a bit of fat for fuel, allow your body to warmup and turn the race fro 26.2 to 25.2 miles right off the bat.  We recommend the first mile be 30-45 seconds slower than goal pace to accomplish the above objectives.

Embrace Negative Splits:

While many marathoners aim for even splits (maintaining the same pace throughout the race), some runners aim for negative splits. Negative splits involve running the second half of the marathon faster than the first. This approach allows you to finish strong and provides a mental boost when you pass other runners in the late miles. There have been strong results from Marathon runners who complete negative splits inclusive Kelvin Kiptum’s recent World Record at Chicago where he ran 1 minute faster for the 2^nd half of the race.

Adapt When Needed:

Flexibility is a valuable within a marathon. Unexpected obstacles, like weather conditions or muscle cramps, may require adjustments to your plan. Be prepared to adapt without panicking. Sometimes, slowing down briefly can help you recover and continue at your goal pace. Many athletes have receive a great lift when they actually stop and walk briefly (preferably through an aid station) as the quick break allows muscles a brief recovery.

Trust Your Training:

Your marathon training program was designed to prepare your body for the race. Trust in the process and the hard work you've put in during your training runs. The pace you've practiced is the pace you're ready for. By following your training plan and being consistent in your workouts, you've build the endurance necessary for a successful marathon.

Keep in mind that every marathon is a unique, so remain adaptable and embrace the journey that this specific race offers. Whether you're a beginner or a seasoned runner, pacing is a skill that can always be perfected!

As the days grow shorter, and the leaves begin to change, there's no better time to embrace the beauty of fall running. The crisp, cool air, the vibrant foliage, and the absence of scorching summer heat make fall an ideal season for runners. To fully enjoy your runs and stay comfortable in changing weather conditions, it's important to have the right gear and essentials. Read this must-have fall running checklist that will help you stay safe, warm, and motivated during your seasonal adventures.

1. Layered Clothing: Fall weather can be quite unpredictable, with chilly mornings and warmer afternoons. Layering your clothing allows you to adapt to changing temperatures throughout your run. Start with a moisture-wicking base layer to keep sweat away from your skin. Add a long-sleeved shirt or a lightweight jacket for warmth, and don't forget a wind-resistant outer layer to protect against cold gusts.

2. Moisture-Wicking Fabrics: As you transition from the hot summer months to cooler fall weather, moisture-wicking fabrics become your best friend. These materials pull sweat away from your skin, keeping you dry and comfortable during your run. Look for moisture-wicking shirts, socks, and even underwear to prevent chafing and discomfort.

3. Reflective Gear: With shorter daylight hours, it's crucial to stay visible when running in the early morning or evening. Invest in reflective gear, such as a high-visibility vest, reflective running shoes, or even LED lights that can be attached to your clothing or gear. Safety should always be a top priority.

4. Gloves and Headwear: As the temperature drops, your extremities can quickly feel the cold. Keep your hands warm with a pair of lightweight, moisture-wicking running gloves. Additionally, consider wearing a beanie or headband to protect your ears and head from chilly winds.

5. Proper Footwear: Fall often brings wetter conditions, so choose running shoes with good traction and water-resistant features. This will help you maintain stability on wet or slippery surfaces while keeping your feet dry. Don't forget to replace worn-out shoes to prevent injury.

6. Hydration Pack: Although the heat of summer has passed, staying hydrated during your runs is still crucial. Consider using a hydration pack or belt to carry water or your favorite electrolyte drink. Proper hydration ensures you have the energy to tackle those longer fall runs.

7. Compression Socks: Compression socks not only provide extra warmth but also offer support to your calf muscles. They can help improve blood circulation and reduce the risk of muscle fatigue and cramping during your runs.

8. GPS Watch: Fall is an excellent time to set new running goals and track your progress. Invest in a reliable GPS watch to monitor your pace, distance, and heart rate. Many modern watches also offer safety features like live tracking, which can be beneficial if you're running alone.

9. Recovery Tools: As your mileage increases, recovery becomes more critical. Consider adding foam rollers, massage sticks, or even a visit to a sports massage therapist to your routine. These tools can help prevent injuries and keep your muscles feeling fresh.

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.

If you’re in need of a new GPS device, please reach out to your coach or info@runcoach.com in regards to our Garmin partnership promotion.

As 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!

6. Trust the Taper:

As Coach Rosie says: "The paces that may feel challenging in training now will feel significantly easier on race day. Remember that your legs will be fresh and you will reap the benefits of your hard work. Soak up the energy from the crowd and allow it to drive you forward. Above all, celebrate all of the hard work you have put in. This is your time to shine."

7. Break it Down: 

Coach Tom likes to say:  “Don’t think the of the Marathon as a 26-mile event, instead think of it as a series of 26 mile repeats”.  This implores simple focus on the next mile as the personal Marathon experience usually ebbs and flows.  So try not to think of Mile 26 when you’re at Mile 8.  Instead focus on Mile 9 and get through that.  Often times the break down of both workouts and the race itself into singular steps, make the process that much more palatable."

 

Completing a long run is a rewarding achievement for runners of all levels. Whether it's training for a marathon, half marathon, or simply aiming to improve endurance, long runs play a crucial role in building stamina. However, it's essential to remember that the work doesn't end when the run is over. Proper recovery is the key to maximizing the benefits of your long run and preventing injuries. What are effective recovery strategies to help you bounce back stronger after a long run? Let’s dive in:

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!