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When to start training for fall races & tips for avoiding burn out

EPISODE 51 LISTEN HERE: https://podcasts.apple.com/us/podcast/51-when-to-start-training-for-fall-races-tips-for-avoiding/id1446735036

When to start training for Fall Marathons/Races Spring is here! We are approaching the summer months, and runners are getting excited for their fall races. Actually we are going to have a TON more fall marathons this year because races are postponed!! Did you know we are less than 6 months away from the Chicago Marathon?! 6 months may seem like a long time, but it will be here before you know it. It is important to start training and building your base now so that you can spend the bulk of your marathon training cycle crushing workouts and getting in the best shape possible.

What are some of the downfalls you see happen when athletes wait until June to start training for a marathon?

What sort of mileage or weekly plan should someone have now about 5.5 months away from Chicago?

Is there such a thing as ‘peaking too soon’ many athletes will put off training until How should you feel in June/July because they don’t want to peak too soon?

Is this generally because they overtrained in the past?

What are some ways people can prevent overtraining because I know this is very common?

What should the long run look like right now and how do we safely build it?

What are signs you may be doing too much?

Should athletes be looking for a time trial race or other races later in the year within their marathon build cycle?

How do you select the right training plan for you?

WHEN TO START TRAINING FOR FALL RACES ⌛️
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We are 5-7 months out from many fall races and marathons! It seems like a long time away now, but it will be here before you know it. A common question we get is when to start training for Fall races…
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The answer is ❗️NOW❗️You want to start building your base ASAP if you aren’t already
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❓WHY❓
✅You will have more time to get really race-specific and build more mileage that will help you reach your goals. If you start in May or June for an October marathon without running consistently before that, then you have to start with simple building blocks. You’ll have less time to get in solid work! 💪
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❓HOW LONG SHOULD MY MARATHON TRAINING CYCLE BE❓
👉Training cycles don’t have specific start dates because ideally you are always running but with different emphases throughout the year. You CAN train all year long if you do it correctly! In a perfect world, a year with an October marathon would look like this:
✅JANUARY-APRIL: Base building period. Should be comfortable doing 90 minute long runs. Mileage should be 25-50% of peak marathon training mileage
✅MAY-SEPTEMBER: Continue building on base, marathon specific workouts, building on long runs
✅OCTOBER: MARATHON!
✅NOVEMBER-DECEMBER: Off season! Includes recovery from marathon and building base mileage back up
✅REPEAT!
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❓HOW SHOULD I PICK TIME GOALS❓
✅Do a time trial or a 5k race FIRST, then determine your goals based off of that. Your training cycle needs to meet you where you’re at. Coming in with a goal is great, but your current level of fitness determines what is possible in 6 months 🙌
✅If your current 5k pace is your goal marathon pace, it is time to readjust your goals that are more in line with where your current fitness is at
✅You can do a tune up race 4-8 weeks before your marathon to get an even better idea of what your time goal should be

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Building Your Mileage: How & When

EPISODE 52 LISTEN HERE: https://podcasts.apple.com/us/podcast/52-building-your-mileage-how-when/id1446735036

Weekly mileage can be a fun way to track training volume. This is often one of the first questions you are asked when starting a new training program or chatting with runners. How many miles per week do you typically run? As a running coach, we work with people who run 3 miles per week all the way up to 80 miles per week. Many elite runners run 100+ miles per week. Most competitive recreational runners who place in races on the weekend or qualify for boston run anywhere from 25-60 miles per week. This is a wide range of mileage. Today we will be chatting about how to build your mileage & how to know if you even should build your mileage!

How does an athlete decide it is the right time to increase mileage?

How do you approach those who have been overtrained?

Do athletes ever reach a point where they can no longer increase mileage?

As an athlete ages or has life stress, should they ever consider reducing volume in mileage?

Run less run faster approach? Why does this sometimes work?

Is it a risk to increase your mileage? Why is more not always better?

Why is more sometimes better? At the end of the day: it depends on the athlete!

BUILDING YOUR MILEAGE: WHY, WHEN & HOW⭐️
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🔥WHY:🔥
✅Develops your capillary capacity so oxygen can be exchanged in your cells more efficiently
✅Helps the growth of mitochondria, which helps the body burn fat as a source of energy efficiently
✅Allows your bones, muscles, and connective tissues to build up the tolerance of longer distances over time •
🔥WHEN:🔥
✅If you feel your progress has stagnated and you don’t feel challenged at all (look into other things that may be affecting your training too)
✅If you have a race coming up which will require longer runs and workouts to complete the race and reach your goal
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🔥HOW:🔥
✅DO IT SLOWLY! Building mileage too fast, even 5 miles more per week than you should, can lead to negative downstream effects
✅Every runner’s background is different, so mileage must be built based on each specific situation and background. You need to start where you’re at!
✅It is a SLOW process! It will take a few training cycles to handle running more mileage
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🔥IMPORTANT TAKEAWAYS:🔥
✅The main focus should always be consistency and being a lifelong runner. Increasing mileage too much at once may yield big fitness gains in the short term, but it will almost certainly lead to injury or burn out in the long term. Having a few big weeks of training (relative to you) that then lead to injury will NOT be as beneficial as making slow increases over time that allow you to stay consistent and injury/burn out-free
✅Don’t compare your mileage to others! Everyone is so unique in what they can handle as it relates to their current life stressors, past history, and schedule

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How The Heat Will Impact Training This Summer

EPISODE 53 LISTEN HERE: https://podcasts.apple.com/us/podcast/53-how-the-heat-will-impact-training-this-summer/id1446735036

It feels so great to be running outside again. So many runners are enjoying the nice warm weather, but soon it will become hot. Many athletes will experience a slow down in the upcoming months. We will be chatting today about the impacts of the heat on your training and what you can do to make the most out of your training this summer Sun Impact: Most people don’t think of this one first. The impact on the sun is a huge energy drainer for most people

What are some ways you can avoid the sun?

Should you avoid out and back routes?

How to find shade? Is it important?

What is the best time to run & what time of day should you avoid?

What temp do you start to see a slow down?

Should you modify paces?

Should you keep a journal?

Should you go time based vs mileage based?

How often should you be drinking water?

What are your tips for carrying fuel Should you do electrolytes?

☀️SUMMER TRAINING TIPS☀️
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Summer miles can be draining! With the heat, humidity and sun, you can really overdo it if you don’t adjust your training •
👇Check out our top summer training tips so you don’t burn out and continue to feel strong:👇
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✅SLOW DOWN: Whatever paces you normally run in the Fall and Spring will NOT be the same in the Summer. Anything above 60 degrees will slow your paces down, especially if it’s humid! ❌DON’T❌ force paces & trust that you aren’t getting slower in the summer. If you took the humidity and heat out of it, your paces WOULD go back to normal. It takes about 6 weeks to get physiological adaptations to the heat so slow down and allow the process to happen naturally 🙌
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✅INCREASE HYDRATION: Try to hydrate every 15-30 minutes. 💦Options are to carry it in a handheld or hydration vest, do loops around your house or car, drop water bottles at different spots along your route. How much hydration and electrolytes you need depends on your sweat rate. It takes trial and error to figure out what YOU need to stay hydrated! Everyone is different
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✅RUN AT COOLER TIMES OF DAY: Avoid the hottest time of the day and get out when it’s cooler! ⏰
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✅RUN A SHADY ROUTE: Sunny routes really zap energy. Do your best to head to the trails or find a shady running path/sidewalk! 🌳
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✅DRESS FOR THE HEAT: Opt for lighter colors, hats, sunglasses, and sunscreen 🕶🧢
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✅AVOID OUT AND BACK ROUTES: Loop around your house or where you parked your car instead so you aren’t stranded 7 miles from your starting point if you start having issues in the heat
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✅ADJUST YOUR TRAINING SCHEDULE BASED ON THE FORECAST: Get your quality workouts in on cooler days so you don’t have to adjust paces as much and so you can stay safe 🗓
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✅KEEP A JOURNAL/LOOK BACK AT TRAINING: Look at your training from year to year to remind yourself of how much slower you need to go in the heat. It’s a good reminder that you can run really slow in the Summer and still run PRs in the Fall!

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immune suppression & overtraining

EPISODE 54 LISTEN HERE: https://podcasts.apple.com/us/podcast/54-immune-suppression-overtraining/id1446735036

Immune Suppression & Training We are in the middle of a world-wide health pandemic. We all know that exercise has positive health effects. Exercise can boost the immune system, but have you ever heard of immune suppression? Have you ever gotten sick from overtraining? We wanted to do a deep dive about how to avoid over training but still work to gain fitness and work towards your goals. Overtraining has A LOT of negative side effects and immune suppression is one of them. -What is overtraining and have you ever worked with someone who had fallen into the trap?

– How can you tell if someone is overtraining? Depressive Mood, Loss of motivation, Hard workouts, not feeling recovered – drastic Mileage increase, 90+ min long runs weekly, lack of rest days, running too fast

What are other signs you may be overtraining?

How should someone approach their training to ensure they do not over train?

Is it better to toe the line and see how much fitness you can gain & risk getting sick or stay healthy and be slightly under your potential?

Is there any type of workouts you would avoid doing if you are worried about immune suppression Hard speed workouts over 60-90 min in duration Long runs over 2 hours Long runs over 90 min with a lot of marathon pace or faster work

Exposing immune system to potential viruses within 3-5 days of doing these tough workouts

MMUNE SUPPRESSION AND RUNNING🏃‍♂️
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Exercise boosts your immune system, but is there a point at which it can suppress your immune system? ‼️YES‼️We want to do enough to elicit a positive response but not too much to induce overtraining. In a state of overtraining, our immune systems become suppressed. Our bodies need enough recovery to adapt to the training! If not, we start to see symptoms of overtraining & stop improving
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👇SYMPTOMS OF OVERTRAINING:👇
✅Feeling bad after a run/worse than before you started the run
✅Constantly getting sick and/or not recovering quickly from illnesses
✅Heavy legs and chronic fatigue
✅Higher resting heart rate than usual
✅Insomnia
✅Moody/irritable
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👇PREVENT OVERTRAINING:👇
✅Recover properly especially after long runs over 90 minutes, speed sessions over 60 minutes, and races (EVEN VIRTUAL RACES!)
✅Good sleep, nutrition & hydration
✅Find your mileage sweet spot and don’t force more
✅Schedule cutback weeks
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👇WHAT TO DO IF YOU GET SYMPTOMS:👇
✅STEP BACK! We suggest taking a few days off immediately
✅Ease back into 50% of your usual mileage
✅Run easy mileage
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👉If you keep training with these symptoms, the improvements STOP and you cannot continue to improve. STRESS + REST = GROWTH! Without enough rest/recovery to match the training you’re doing, you cannot grow 🙌
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👉If you don’t have races coming up (which you likely don’t for a few more months), there is no use running yourself into the ground. We can’t underestimate how good of shape you can stay in by just staying consistent without big long runs or big workouts. You’ll be set up for success from consistency when you do want to ramp up for a race!💪

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What Training For Fall Races Should Look Like 5 Months Out

EPISODE 55 LISTEN HERE: https://podcasts.apple.com/us/podcast/55-what-training-for-fall-races-should-look-like-5-months-out/id1446735036

What your training should look like 5-6 months out from a marathon or half marathon & how to begin We are now less than 5 months out from fall marathons like Twin Cities and Chicago. We want to encourage runners to begin their training soon if they have not already done so. The key to success in any long distance running event is the aerobic base and time/consistency with your training. A good training program will not burn you out or ‘peak you too soon’. We will use the progressive overload principle to get you feeling your fittest self on race day

Do you find a lot of athletes burn out during a training cycle?

How can you avoid the burn out?

What is the progressive overload approach and how does it help athletes?

Can the first few months of training feel ‘boring’?

If they don’t feel easy are you in trouble?

What should your long run be about 5 months out?

What is the most important training factors right now?

Do you recommend starting with a time trial?

Should you train for the paces you want to run in the fall or the fitness you are at currently?

What if your easy runs get slower?

What if it becomes harder to hit workout paces in the heat?

How will you ever know what type of shape you are in with all these changes?

➖FALL MARATHONS: What your training should look like 5 months out ➖
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We still have a ways to go before Fall marathons kick off! A lot of people gear up for these races TOO SOON and end up burned out or injured by the time their race rolls around👎🤕
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👇Training is SO different for everyone, but here are some guidelines for what your training should look like with 5 months to go before your goal marathon:👇
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✅LONG RUNS SHOULDN’T BE TOO LONG: This is so variable based on athlete history, but most amateur runners who are gearing up for a Fall marathon are doing long runs between the 8-12 mile range on a consistent basis. We always say start where you’re at, so if you haven’t done a long run over 7 miles in several weeks, then you shouldn’t jump up to 10 miles right away
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✅SLOWLY BUILD UP TO YOUR PEAK TRAINING WEEKS: If you’re already feeling challenged with your training plan and your race isn’t for another 5 months, this is a sign you need to reduce mileage and back off the long runs and workouts. Your training should feel EASY right now!
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✅DON’T MAKE ANY DRASTIC CHANGES: It is common for athletes to increase mileage and intensity right away when they gear up for their marathon. Don’t bombard yourself with both stimuli right away, especially this many months out. Increase mileage, then increase intensity in a safe way!
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✅DON’T START THE BUILD TOO SOON: Athletes often ask us if they can do more in the beginning of a training cycle, but no one asks to do more in the middle of a training cycle. There is a REASON for that! We can’t be in peak fitness all year long. We have to start small and progressively build
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✅FOCUS ON NON-MARATHON SPECIFIC ASPECTS OF RUNNING: Now is the time for mileage to be lower and for you to be focusing on other things other than marathon pace workouts and really long runs. Focus on speed and strength workouts! There will be time to do all the marathon-specific workouts and long runs!
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✅STICK TO THE PLAN: It can feel harmless to add one mile to a long run here and there, but these seemingly small changes to your plan add up over time! Burn out really sneaks up on runners. By sticking to a plan specific to YOU, you can avoid this!

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Fueling: How to start your fueling practice for race day

EPISODE 56 LISTEN HERE: https://podcasts.apple.com/us/podcast/56-fueling-how-to-start-your-fueling-practice-for-race-day/id1446735036

Practicing marathon fueling now! We all know fueling is an important part of running. Many people find this topic confusing, and we are going to shed some light for beginners. Everyone’s body is different. I know I struggled with this a lot. It can almost feel like you are fighting your body at times. I promise you practice makes perfect for this! Your body is trainable! You can really transform how your body processes fuel and water and how you run. What have you been doing during training for nutrition & water before & during? Our body stores about 2 hours of glycogen that is easy to convert and use in endurance events. Each athlete responds differently in a glycogen depleted state. Some people can still run just fine. Others see a dramatic shift in their performance. It all depends on how you train. The biggest issue is with waiting until mile 11 to fuel is that your body may not be able to absorb the nutrition at that point. Our body is really smart. Towards the middle of the race, our body realizes what we are doing. The blood circulation priorities become your legs/ muscles working hard on running. As a result, sometimes our body/brain temporarily signals to ‘slow down’ or shut down temporary digestion processes. This is sometimes why running AND fueling is such a tricky spot for athletes! We will definitely want to get you comfortable to drink liquids while running at the least. Especially running a marathon in June! Dehydration can be a huge issue if we don’t train the body how to take in liquids during training. Step 1- Start drinking 4-8oz of water 10-20 min before EVERY run you do (all easy runs, workouts, etc). I want to get your body used to having liquids Step 2- During a longer workout or run, stop in the middle for a 30 second water break drinking 2-4oz Step 3- Start to eat 60 min before your run something light that sits well with your stomach (half a banana) Build on these 3 points. The other fueling with gels is not a ‘huge deal’ but it is still important. One step at a time 🙂 I know many athletes who have ran well off just liquid fueling.

HOW TO START YOUR FUELING PRACTICE FOR RACE DAY💪
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Fueling can be one of the toughest aspects of running especially for those doing the half and full marathons! Check out our tips for nailing a strategy down that you are confident about & works for YOU:👇
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✅START SMALL: If you have a tough time eating before running, start VERY small (half piece of toast) to give yourself some confidence that you can eat before running. It might be best for you to do really small portions through the morning of a race, especially for later race start times ⏱
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✅KEEP A FOOD JOURNAL: Keeping a food journal can help you figure out your problem foods/times of eating. This is important to realize that the issue isn’t eating before you run, the issue is eating CERTAIN FOODS or eating too close to running. This varies person to person
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✅FIND A PRE-RACE DINNER THAT WORKS FOR YOU: If your stomach is upset during your race, it is more likely caused by your dinner the night before the race than the breakfast you had a few hours before. Low-fiber, high-carb dinners work great for avoiding bathroom issues and storing up that glycogen 🙌
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✅PRACTICE DURING YOUR LONG RUNS: By no means do you need to practice your pre-race dinner, pre-race breakfast and race fueling each week. That can be hard to do as an amateur runner with a lot going on. Aim to practice it on two long runs per month 🗓
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✅FIGURE OUT YOUR MORNING BATHROOM ROUTINE: How often do you need go to #2 before feeling emptied and ready to go? How many hours do you need to get everything out? These are things to figure out! 🚽
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✅FUEL EARLY DURING RUNS & RACES: Start fueling 30-45 min into the race. Your body will be able to process THAT fuel and save the fuel stored in your muscles for LATER in the race when your body can no longer digest the gels you are taking in as efficiently •
➖THE BOTTOM LINE➖
👉You CANNOT perform well during a 90+ minute long run or race if you don’t eat in the morning or eat a proper dinner the night before. Your body can only store up to two hours of glycogen so you will need those stores fully stocked before heading out the door

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All About Virtual Races: What is the point?

EPISODE 57 LISTEN HERE: https://podcasts.apple.com/us/podcast/57-all-about-virtual-races-what-is-the-point/id1446735036

How & Why Virtual Races are the answer This has been a CRAZY time of year with races being cancelled. We were scheduled to do a podcast today on the Grandma’s Marathon course preview but it along with thousands of other races this spring and summer have been cancelled! We are faced with the decision to either not race at all or participate in ‘virtual races’. Prior to COVID-19 social distancing I do not think many runners participated in virtual races, but now they are all the rage 🙂

What is a virtual race & when was the first time you heard of them?

Time trials Are virtual races hard or easier? Why?

Is there a benefit to doing virtual races or should we just continue to train and race when things open up again?

Fear of not running to your potential… rusty.. etc Do courses make a difference? Downhill? Perfect weather? etc?

Is it okay to pause your watch?

Do PRs count as real PRs? Do you expect to see a lot of runners PR in virtual races?

How long do you think until regular running comes back?

What are ways you can stay excited about virtual races when there isn’t a race day atmosphere?

What is even the point?

Should you do them even if you are not excited about them? How many virtual races is too many?

VIRTUAL RACES Q&A 😃
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❓SHOULD YOU TAKE ADVANTAGE OF THESE VIRTUAL RACES?
✅There’s no right or wrong answer here! These virtual races are great for fitness checkpoints to see how you’re progressing. They also help to prevent getting rusty from racing! Practicing that mental race preparation and the physical act of racing is important to do every few months 💪
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❓HOW CAN WE MAKE THESE VIRTUAL RACES FUN?
✅Get creative with the planning! Utilize mapmyrun.com or another route planning app to find your perfect route. Give yourself a sense of freedom to choose the course you want. Talk to other runners and see what courses they have used in your area! Decide if you want to challenge yourself on a hilly route or get a fast time on a flat or downhill route 🙌
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❓DOES THE PR COUNT?
✅The PR is for YOU! If you feel that it counts, then YES! As amater runners, it’s all about 🔥YOU vs. YOU🔥
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❓SHOULD YOU STOP YOUR WATCH?
✅The best option is to find a route with minimal need to stop, so one with less intersections, pedestrians, etc. If you can’t do that and have to stop your watch, then use your ELAPSED time instead of your MOVING time (you can find the two different numbers on your GPS watch or Strava) •
❓HOW MANY VIRTUAL RACES IS TOO MANY?
✅You can sign up for all the virtual races that you want and run them, but choose a select few as your “A” goal races and run the other ones easy so you aren’t overdoing it! It can be easy to jump into all of them, so choose the ones you are most excited about to actually “race”!

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Qualifying & Registering For The Boston Marathon: How It Works

EPISODE 58 LISTEN HERE: https://podcasts.apple.com/us/podcast/58-qualifying-registering-for-boston-marathon-how-it/id1446735036

Qualifying & Registering For Boston Facts Qualifying for the Boston Marathon is an amazing accomplishment. This is the time of year when many runners become interested in nailing down their plan to get to Boston. All the hype surrounding the Boston Marathon is a great time to chat about the facts of getting to Boston and how the standards have changed over the years

What are the Boston qualification standards for Boston 2021?

How can someone find their BQ time online?

How does one qualify for Boston 2021?

What is the ‘window for qualifying’?

How does age play a role?

What does ‘aging up’ mean?

What are some ways that you can ensure you get your spot at Boston?

Is anyone ever really safe?

What do you think they will do in the future?

Do you think the use of 4% shoes & downhill courses is making it so that more people can qualify?

QUALIFYING AND REGISTERING FOR THE BOSTON MARATHON💛💙
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Qualifying and registering for Boston can be a confusing system! Here’s what YOU need to know:👇
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🔥QUALIFYING STANDARDS BY AGE AND GENDER🔥
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MEN
❇️18-34: 3:00
❇️35-39: 3:05
❇️40-44: 3:10
❇️45-49: 3:20
❇️50-54: 3:25
❇️55-59: 3:35
❇️60-64: 3:50
etc.
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WOMEN
❇️18-34: 3:30
❇️35-39: 3:35
❇️40-44: 3:40
❇️45-49: 3:50
❇️50-54: 3:55
❇️55-59: 4:05
❇️60-64: 4:20
etc.
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🔥QUALIFYING WINDOW FOR BOSTON 2021🔥
❇️MID SEPTEMBER 2018 to MID SEPTEMBER 2020
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🔥REGISTRATION🔥
❇️Happens MID-SEPTEMBER each year
❇️Fastest times get to register FIRST
❇️A couple week long process to find out if you got in
❇️You receive an email confirmation or rejection
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👇OTHER IMPORTANT BOSTON FAQS:👇
✅You need to run a marathon to qualify. A half marathon time will NOT get you into the Boston Marathon
✅However old you are going to be on the DATE of the Boston Marathon is your qualifying standard. So if you are ageing up to the next qualifying standard, you might not need to run as fast as you think you do!
✅There is a limited field size and the race has gotten really competitive! Just because you qualified does not mean you get to run the race. You have to run a “buffer time” which is unknown until the B.A.A completes the admissions process. Some years you need to run 4 minutes faster and some years it’s 2 minutes faster than the qualifying standard

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Racing Your Best 5k Or Virtual 5k

EPISODE 59 LISTEN HERE: https://podcasts.apple.com/us/podcast/59-racing-your-best-5k-or-virtual-5k/id1446735036

Racing your best 5k There are many 5k races this time of year!!This can be a great opportunity for a time trial to see what type of fitness you are in. We want to make sure we train at the correct paces, so assessing your current fitness level is very important! We also want to chat about pacing and goal setting for shorter distance races so that you are able to get the most out of your fitness on race day.

What is a time trial?

Why is racing important?

What is the best way to approach racing a 5k?

How does the 5k differ from a marathon when pacing?

How do you know what pace to go out in?

Do you find most people run the first 800-1 mile way too fast?

Should you put a speed limit on the first mile?

Where should you place yourself on the starting line pack?

Should you weave in and out of people?

What should you feel like at 800 meters, 1 mile, 1.5 mi, 2 mile, 2.5 mi

How will the weather impact your race?

RUNNING YOUR BEST 5K RACE/TIME TRIAL 🙌🏃
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5k racing is TACTICAL! Go into your next 5k race or time trial set up for success with these tips:👇
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✅SET PURPOSEFUL GOALS GOING IN: Is this the beginning of your marathon training cycle or your A race for the year? If it’s your A race: You might have a very definitive time goal! If it’s the beginning of your training cycle: Let it just be a stake in the ground for the kick off of your training cycle. Have another goal other than an overall time goal, like negative splitting. Know the PURPOSE of the race 🤓
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✅DON’T SKIP THE WARM UP: This is especially important for short distance races because you’re asking your body to reach top speeds. Your muscles can be more efficient when warmed up. It will also reduce your risk for injury! Even a short 5-10 min light jog can help 🙌
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✅PUT A SPEED LIMIT ON THE FIRST MILE: You absolutely do NOT want to go out too fast in a race. ⚠️ Use your GPS watch and hold yourself accountable the first 4-10 minutes of the race. When you come up with your A goal race pace, make sure you do not run faster than that pace for the first .5-1 mile of the race. DO NOT change your goal in the first mile of the race. You will feel good at this point so it’s tempting, but it’ll feel better to speed up as you go along rather than crash and burn!
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✅BREAK THE RACE DOWN INTO THIRDS: These races are over fast! You need a plan that breaks it down so you can know what pace you should be running at each point and know where your head should be at mentally
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✅FINISH STRONG: The last 25% of a 5k is CRITICAL compared to longer races. The margin for error is smaller, so slowing down in last mile or so is really going to affect your overall time. You can avoid slowing down by starting SLOWER in the first mile 💪

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Stopping On Long Runs

EPISODE 60- LISTEN HERE: https://podcasts.apple.com/us/podcast/60-stopping-on-long-runs/id1446735036

Stopping your watch on long runs Stopping your watch on the long runs! We have all been there on a group run. A great water stop is set up, we pause our watch and gulp down all the water and start chatting away only to realize it’s been 3 min and we have to go back out and continue running! There may be other times we stop our watch as well. Maybe we just feel we need a quick second to recoup or catch our breath. We want to chat about this topic and go into details on how this may impact your training. We have chatted on this topic before, and we are by no means pointing fingers or saying you can’t stop during your run, but we want to educate people on what happens physiologically when you do stop For people who have aggressive time goals and want to reach their potential in the spot, the prolonged stopping of the watch my be giving you a false reading of your current fitness

What is the purpose of the long run?

What happens to your HR when you stop running?

How can you practice running through water stops?

Is it okay to have a few long runs where you stop a lot and just don’t care?

Should you let your watch run instead of pausing it when you stop?

Can you still be in shape to run a marathon even if you take breaks?

What if it is super hot?

Is it okay to split up your long run into two runs?