Cally Macumber
July 25, 2023
How to Recover After a Long RunCompleting 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!
July 21, 2023
Runcoach Success Story: Tracy Silva Garay
Transforming Struggles into Triumphs for a Personal Best Half Marathon Time
What has been your major running milestone? I ran my second half marathon this year last weekend and ended up taking 18 and half mins off my last half marathon time!
What is the secret to your success? Prioritising running in my very busy life and making sure that I followed my Runcoach plan as much as possible helped me to not only run without stopping but also knock this time off!
What has been the biggest obstacle to reaching your goals and how did you move forward? My IT band started niggling and causing me knee pain three weeks out from the race. I’d been injured before my last half marathon so I knew early treatment and then a belief in myself on the day was key. Having this attitude really helped me and I was beyond thrilled with my time.
What is the most rewarding part of training? Feeling myself getting stronger and spending time with my running group who are like family to me now.
What advice would you give to other members of the Runcoach community? Dream big and don’t be afraid to push yourself out of your comfort zone. Run outdoors as much as you can and run with others. There’s nothing like keeping yourself accountable especially on those cold and wet days, laughing and chatting with your friends and achieving your goals whether they’re big or small. Above all enjoy yourself and celebrate everything that you achieve!
Is there anything else you would like to share? I’ve loved training with the Runcoach. It’s exceeded my expectations and I can’t wait to see how much further I can push myself. Thank you Rosie and team!
Published in
Runcoach Success Stories
June 25, 2023
Injury Prevention Tips for RunnersAs a runner, you understand the importance of staying injury-free to maintain training consistency and reach your goals. Running-related injuries can be frustrating setbacks, but with the right knowledge and preventive measures, you can minimize the risk. Stay tuned as we explore effective injury prevention tips, helping you stay strong, healthy, and on the road to success: Gradual Progression:
Proper Warm-up and Cool-down:
Strength Training:
Listen to Your Body:
Proper Footwear:
Cross-Training:
Injury prevention should be a priority for every runner, regardless of experience level. By following these injury prevention tips, you can minimize the risk of common running injuries and enjoy a consistent and fulfilling running journey. Stay proactive in your injury prevention efforts, and keep pounding the pavement with confidence!
Published in
Running Research
June 24, 2023
Runcoach Success Story: Jacquie Cooke
From Motherhood to a Marathon PR of 2:55:10: Embracing Goals, Consistency, and Camaraderie
What has been your major running milestone? I feel very fortunate to have recently achieved my marathon PR of 2:55:10 at 44. :) I largely took my 20s and 30s off of training while focused on my three daughters and my career, and it has been really fun to get back into setting goals and training more seriously since turning 40.
How did you get into the sport? I started running in middle school - it was the most accessible sport for a daughter of an immigrant who otherwise saw the better focus of time on academics. As it got more structured in high school, I loved the trials of practice and competition, as well as the team aspects of the sport.
What is the secret to your success? Waking up early! I'm usually done with my workouts by 7:15am during the week, whether it's 4 miles or 12. If I'm not done by then, it's likely something else will take priority later in the day and I'd be at risk of not completing it. I also hate having to think about nutrition relative to a late-in-day workout, so it's great to be done early.
What has been the biggest obstacle to reaching your goals and how did you move forward? Consistency in doing workouts of effort! It was easy enough to get out to run 3-5 miles on any given day. But doing workouts to develop each system is the key to achieving time/race goals! This is where Runcoach was a huge game changer for me - being able to work with a coach to set a goal and then not have to come up with a plan with WHAT to do, but rather just do it, was critical.
What is the most rewarding part of training? Camaraderie and seeing it pay off! For 2023, I made a resolution to do more of my easy days with others, in addition to partners I have for workouts. It makes a world of difference and running so enjoyable to vary the quieter, music/podcast days with conversation.
What advice would you give to other members of the Runcoach community? Set a goal, make a date, and stick with it! My friends that don't "get" running usually fall back on "it's so boring". We know that's not true, but even for runners, not having a goal can make training feel a bit aimless. Set a goal (or goals) for whatever training cycle you like, find friends and other ways to keep yourself accountable - including your coach! - and make sure you get out the door. For a lot of us more distance-oriented folks - especially over 40 - the first couple of miles might not feel great, but KEEP GOING. Remember that post-workout feeling!
What advice would you give to your younger self? Meet yourself where you are, and compare yourself to your realistic expectations for that year relative to everything else you're trying to achieve in your life. And stretch.
Is there anything else you would like to share? Take the time to understand what nutrition habits work best for you. I've learned a ton in the last two years about what my body needs to feel better, and do better, and calories before and during workouts and good fuel immediately post has made a huge difference.
Published in
Runcoach Success Stories
May 31, 2023
Run in the Summer to Race in the FallAs the temperatures rise, summer offers a unique opportunity for runners to embrace the heat and use it as a training advantage for their upcoming fall races. While it may be tempting to retreat to the air-conditioned comfort of a gym, or scale back training during the sweltering months, running in the summer can bring numerous benefits that can significantly enhance your performance in the fall. We will explore the advantages of running in the summer and how it can help you achieve your racing goals in the months to come: 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!
Published in
Training
May 26, 2023
Cross-Training for RunnersIf you’re a seasoned runner, you're likely familiar with the energizing feeling of hitting the pavement or exploring nature's trails. But, did you know that incorporating cross-training into your routine can take your running to the next level? Cross-training offers an abundance of benefits, including improved performance and reduced injury risk. In this blog post, we'll dive into the world of cross-training for runners, exploring the ideal activities to complement your training and providing practical tips for integrating cross-training into your training plan. But first, what is cross-training? Cross-training involves participating in alternative exercises and activities that supplement your primary sport, in this case, running. While running is an exceptional cardiovascular and lower-body strengthening activity, it can also lead to overuse injuries and muscular imbalances. Cross-training addresses these concerns by targeting different muscle groups, enhancing overall fitness, and mitigating burnout. What are optimal cross-training activities for runners? When it comes to cross-training, not all activities are created equal. The ideal cross-training exercises for runners should complement running, enhance cardiovascular fitness, improve muscular strength and endurance, and minimize joint impact. Here are some highly effective options to consider: Cycling: A low-impact activity that develops lower-body strength, boosts cardiovascular fitness, and enhances endurance. By pedaling through varying terrains, you'll strengthen your leg muscles while minimizing stress on your joints. Swimming: Training that offers the experience of a full-body workout. It enhances cardiovascular fitness, builds upper-body strength, and promotes muscular endurance. The water reduces impact, making swimming an excellent choice for recovery and injury prevention. Strength Training: Engaging in strength training exercises, such as weightlifting, bodyweight exercises, or resistance training, is instrumental in fortifying muscles, tendons, and ligaments. Focus on exercises that target core stability, hip strength, glute activation, and leg muscles to improve running form and prevent injuries. Yoga and Pilates: These mind-body practices contribute to overall fitness by improving flexibility, balance, body awareness, and stability. Incorporating yoga or Pilates sessions into your routine can enhance recovery, reduce muscle imbalances, and provide mental benefits like stress reduction and improved focus. How can you integrate cross-training into your training plan? It is essential to integrate cross-training into your training plan strategically. Follow these practical tips for seamless integration: Define your objectives, whether it's improving speed, endurance, or injury prevention. Strike a balance between running and cross-training sessions by considering your current fitness level, training volume, and recovery needs. Aim for two to three cross-training sessions per week alongside your running workouts. Embrace a diverse range of cross-training activities to target different muscle groups, prevent overuse injuries, and prevent boredom - and rotate activities. Listen to your body! If an activity causes discomfort or hinders your running performance, modify or replace it with a more suitable alternative. What are the benefits of cross-training? Integrating cross-training into your running routine offers a plethora of benefits: Enhanced Overall Fitness: Cross-training improves cardiovascular fitness, muscular strength, flexibility, and balance, creating a well-rounded athletic foundation. Injury Prevention: By addressing muscular imbalances and reducing repetitive strain on specific muscle groups, cross-training lowers the risk of overuse injuries that are common among runners. Accelerated Recovery: Engaging in low-impact activities like swimming or yoga on rest days promotes active recovery, aids in muscle repair, and facilitates optimal performance during running workouts. Mental Refreshment: Cross-training injects variety and excitement into your training regimen, preventing monotony and keeping your mental motivation high. You'll enhance your overall fitness and correct imbalances by embracing cross-training activities that complement running. So, lace up your running shoes, dive into the pool, or grab a set of weights - let the power of cross-training unlock your running potential.
Published in
Running Research
May 25, 2023
Runcoach Success Story: Gregory Matthei
From Winter Obstacles to Marathon Triumphs: Discover the Secrets to Consistent Success in Running at 58
Upcoming major milestones: Heldeburg To Hudson Half in April - Marine Corps Marathon in October. What is the secret to your success? Consistency is the key. Don't let excuses limit your results! What is the biggest obstacle to reaching your goals and how do you get over it? Being in upstate NY, winter weather is the biggest obstacle. Some days, outdoor running is just not possible. As much as we do not like treadmills, it is a must to have here. That's my solution. What is the most rewarding part of training? At 58 years old, and after having smoked for 25 years when I was younger, the most rewarding part is accomplishing things I never thought I would ever be able to do. Some of my rewards are health based. What advice would you give to other members of the Runcoach community? Stay consistent. Don't let excuses get in the way of your success. Tell people why and how you were able to do it instead of listing all the excuses why you couldn't. Anything else you would like to share? It is more beneficial to set lofty goals and fail than to set low goals and succeed. What feedback would you offer on the Runcoach experience? Utilize the tools you have in your toolbox. They work. Also rely on the years of experience the coaches have.
Published in
Runcoach Success Stories
April 23, 2023
Meet the MarathonMarathon training requires a commitment to consistency and dedication to push through the physical and mental challenges. Whether you're a seasoned runner looking to tackle your first marathon or a newbie seeking a new fitness challenge, here's a guide to get you started on your marathon training journey. What is a Marathon? A marathon is a race that covers a distance of 26.2 miles or 42.195 kilometers. It originated from the Greek legend of Pheidippides, who is said to have run from the Battle of Marathon to Athens to deliver news of victory, thus inspiring the modern-day marathon race. Today, marathons are held worldwide and attract participants of all ages and abilities. Getting Started Before embarking on marathon training, it's important to establish a base of running fitness. This means having a regular running routine and gradually increasing mileage over time. We recommend a gradual increase in weekly mileage of no more than 10% to avoid overuse injuries. Building the Right Training Plan When we build your training plan, we consider your current fitness level, running experience, and time availability for training. We build a plan that aligns with your goals and abilities. A training plan should incorporate a mix of easy runs, long runs, tempo runs, and speed workouts to build endurance, speed, and strength. Incorporating Cross-Training Cross-training, or incorporating other forms of exercise into your training routine, can be beneficial for marathon training. Activities such as cycling, swimming, or yoga can help improve cardiovascular fitness, build strength, and prevent injuries from overuse. Cross-training can also provide variety to your training routine and help prevent burnout. Prioritizing Recovery Recovery is a critical aspect of marathon training as it allows your body to rest and repair between workouts. Incorporate rest days into your training plan and prioritize recovery activities such as stretching, foam rolling, and massage. Listening to your body and giving it the rest it needs can help prevent overtraining and reduce the risk of injuries. Staying Motivated Marathon training can be physically and mentally challenging, so it's essential to stay motivated and focused on your goals. Surround yourself with supportive people, join a running group or find a training partner, and track your progress to stay accountable. Celebrate your successes along the way, and remember to enjoy the journey, not just the destination.
Published in
Running Research
April 22, 2023
Runcoach Success Story: Matthew McLane
Matthew McLane Crushes His Personal Best and Qualifies for Boston Marathon with a Sub-3 Hour Finish!
Sport Running Major milestone: Ran my first sub-3hour marathon last Sunday-March 19th. It was my 9th marathon since 2018. My goal for 2023 was to run a "sub 3 in '23" and to get a BQ time. I did both and I'm super stoked! What is the secret to your success? Running consistently. I ran every day (at least 1 mile) from Nov 20th, 2022 to March 19th, 2023. A 120 day Run Streak. I didn't start the streak with that in mind. I was just trying to run streak out the rest of 2022, but then I kept going because I noticed I was able to recovery more quickly after long or speed runs. What is the biggest obstacle to reaching your goals and how do you get over it? Building up the endurance to run a sub 7-min mile. The long runs were key to callusing the legs for 26 miles. I ran a stretch of three consecutive Sunday long runs of 23 miles, it was hard starting those runs knowing I had to do it all again the next week. What is the most rewarding part of training? See that time--2hr 56min 42sec!!! Knowing during that last mile of the marathon that I was going to make my goals of sub3 and a BQ. Very rewarding! Also, getting in shape and losing extra pounds is great as well! What advice would you give to other members of the Runcoach community? Start slow, start easy. Be kind to yourself. Some runs are going to suck and some runs are going to be great. It's the ebb and flow of this great sport! Anything else you would like to share? I've used the Runcoach training app for 8 of my 9 marathons. Love the schedule set up and the ability to change it. My first marathon was a 3hr 47min and last Sunday I ran a 2hr 56min!
Published in
Runcoach Success Stories
April 22, 2023
Select the Right Running Shoe
Selecting the correct pair of running shoes can be a crucial factor in improving performance and preventing injury. Here are my top recommendations for athletes looking to enhance their overall running experience:
When choosing running shoes, it is important to consider your individual needs and preferences. Take the time to try on different shoes, while also considering your running style and foot shape. By choosing the right pair of shoes, you can ensure a comfortable and successful running experience. Happy (Shoe) Hunting!
Published in
Running Research
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