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Run4PRs Coaching

Run4PRs Coaching

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💥Are you a morning runner ☕️?!💥In the summer it can pay to get out the door earlier and not get beat down by the sun!! Here are our tips: ✅AT FIRST START BY WAKING UP ONLY 60 MIN EARLIER: You are more likely to stick with it in the long run by slowly building up your wake up time. By doing this slowly you will be able to change you body’s internal clock over time. After weeks/months of doing this, you will get tired earlier in the evening. You will be able to fall asleep earlier. Falling asleep earlier means you can wakeup earlier 🙂 ✅ START OFF WITH SMALL RUNS: start with LESS miles in the morning. This will allow your body to EASE into the idea morning running. Another benefit is: It will take less time, so you will be able to learn your new routine and how to manage your new wakeup time and schedule ✅PREP EVERYTHING NIGHT BEFORE: Lay out your running clothes (socks, shorts, sports bra, EVERYTHING you need). ✅ GET OUT OF BED IMMEDIATELY: You have NO TIME to risk laying around scrolling on your phone in your cosy bed. You need to rip the band-aid off and get your butt out of bed RIGHT away. I’m talking within seconds. This is the HARDEST part of the whole day, but you NEED to! ✅ WARM UP IN YOUR HOUSE BEFORE RUNNING: Congrats, you got out of your comfy bed. You just woke up. Start walking around your house A LOT. Get things MOVING! Grab some waterand go up and down the stairs. Drink coffee while walking from room. ✅ HAVE EXTREMELY LOW EXPECTATIONS FOR PACE AT FIRST: You have been sleeping all night. You maybe aren’t used to running at 6am. I can almost guarantee your effort level will NOT be reflected in the pace you are running at least for the first few min. It is normal to be slower in the morning if you are new to this! Your body adapts over time. Be patient. Running slower on your easy days is not going to make you a bad runner. ✅MAKE SURE YOU KNOW WHERE BATHROOMS ARE 😉 This one is key! Try to go before but if you are new to morning running this might take your body some adjusting also! ARE YOU A SATURDAY or SUNDAY LONG RUN ATHLETE🏃🏼‍♀️ 🏃🏻? Long runs are hard on the body. The longer you go the more toll it takes out of your body. The goal with any training cycle is that each week is an accumulation of work! It’s not just about the long run! After a week of running and a quality workout or two your legs will be a little fatigued, so the long run makes it a great opportunity to practice running on tired legs and being mentally strong to complete the distance! What we do 💥NOT💥 want to happen is for a weekly long run to be 50%+ of your weekly mileage. Athletes will likely need to take extra time off to recover from this type of run only to repeat the cycle the following weekend. 💜We want to focus on the week as a whole 💙 NOT just the Sunday long run.🙌🏻 🔥PACES ON LONG RUNS🔥 Another common question: ☠️Why can’t I do all my runs at marathon pace? ☠️ That is another way to push past that line into overtraining zone. 🤒 The faster you run the more muscular damage you cause your body! If you were to run every long run at marathon pace you are simply delaying your recovery and pushing back the next day that you can get a quality workout in. 💛Marathon pace is aerobic. 💛Easy running is aerobic. 💜You are stressing the same system to get the same physiological response. HOWEVER: 💙Marathon pace is much harder on your body physically, so it increases your risk for potential injuries by running at marathon ‘all the time’. For Experienced Runners: It is a great idea to be progressive or to mix in some quicker miles or to finish strong ⚠️ DO NOT LEAVE YOUR RACE IN A LONG RUN. You do not need to run your long runs at marathon pace to be able to do so on race day. HOW LONG HAVE YOUR CHASED A GOAL? 👇🏼Comment below👇🏼 Good things take time & quitting won’t speed up the process ❤️🙏🏼 Have YOU ever been an injured runner🤕? 👇🏼drop in the comments below if you have 👇🏼 ❌WHAT TO DO IF YOU GET INJURED❌ It is important to STOP running once an injury occurs. Athletes should NEVER run through pain! R.I.C.E is a great starting point if something flares up, but it is important to seek medical professionals if the pain continues ASAP. ❌Self diagnosing yourself with a google search is a recipe for disaster. ⭐️What type of doctor should you see?⭐️ ▪️ART (Active release therapist) ▪️Physical Therapists who specialize in running ▪️Sports Medicine Doctors Often injuries are a result of imbalances in the body that need to be addressed. Only a trained professional in person can help with diagnosis and proper treatment. Do NOT ask friends how to help you run through an injury. Do NOT assume you know wha your injury is unless you have been diagnosed by a doctor. ❤️TIPS FOR AVOIDING INJURY!❤️ The bst situation to be in would be never getting injured in the first place 🙂You should always follow ALL of these principles to train safely ▪️Do NOT increase mileage by more than 10% per week ▪️Incorporate a cut back week of 30% reduction in mileage every 2-4 weeks ▪️Do not run more than 90 min more than 3 consecutive weekends in a row ▪️Take a rest day or very slow/easy mileage day a minimum of 1x per week ▪️Keep your easy days VERY easy at 2-3 min per mile slower than half marathon pace ▪️Take off seasons 2x per year a minimum of 2-3 weeks of easy running only at 50% reduction in mileage or time completely off ▪️Never run through pain or injury If your body feels off, take a rest day or move a workout day ▪️If you are not recovered fully from the previous workout, do not do the next scheduled workout until you feel 100% ▪️Do not increase long run by more than 15-20 min every week ▪️Take time off after EVERY race even a 5k no workouts for at least 3-4 days ▪️Buy shoes when you need them. ▪️Eat & Sleep enough! ▪️ Consider DNS for some races if you don’t feel great. Just because you are signed up doesn’t mean you HAVE to run it. If you’re hurt or feeling like shit, skip it. ➡️ www.run4prs.co “I’m not made for the marathon distance” 💔 Have you ever thought that? So have I ❤️ My first marathon was a TERRIBLE experience. The training was SO hard. I thought the race would go better than my long runs did during the training, but it did NOT! I ran a massive positive split I cried at mile 22 I legitimately thought there was something wrong with me because these marathons “seemed” to be so much harder for me than everyone else around me who was CRUSHING it. ❌ THAT IS A LIE I TOLD MYSELF❌ Running is suppose to be hard. It’s hard for everyone! Just because someone makes it look easy doesn’t mean they are not struggling! Your attitude is everything in running. Remember your WHY ❤️You don’t run for a time goal. You run because you love to run. Never get so caught up in your race goals that you lose sight of the JOY. I’ve ran 17 more marathons since that day 6 years ago. Most of them weren’t PRs but all of them were exactly what I needed. 🖤FAILURE IS DELY NOT DEFEAT 🖤DO NOT BE A PRISONER OF FEAR 🖤LISTEN TO THE LONE VOICE THAT SAYS TRY AGAIN 💜You have nothing to prove. 💜You ARE a ‘real’ runner. 💜Joy is in the journey. 💜You are strong. 💜You can do anything you set your mind to. ➡️ www.run4prs.co Marathons show us that ANYTHING is possible 🏷TAG a friend w/ a dream of running 26.2 miles ✅HOW DO YOU DECIDE ON A TRAINING PLAN? You want to start with a mileage level you have been at for the past few months without jumping up too much in volume right away. A marathon training plan will gradually increase your mileage significantly over the course of the training plan. ▪️Select a plan that starts where you are for weekly mileage, long runs & days per week running. ▪️We want to make sure there is a foundation there before we begin marathon training ▪️Running consistently for 6-12 months ▪️Consistently running 15-20 miles per week for the past 3-6 months ⭐️FREE TRAINING PLAN IN STORY⭐️ ⭐️12 week perquisite to marathon training⭐️ ✅HOW TO DETERMINE PACES FOR TRAINING? Before you start your training program, we want to test your current fitness level using a time trial or a race. Signing up for a local 5k is a great way to test your fitness. Based on your race result, you can calculate your current VDOT fitness and assess paces for your training plan. ▪️Train at your CURRENT fitness VDOT paces to get faster ▪️Retest your VDOT every 6-12 weeks to ensure you are training at the right paces ▪️Do NOT run more than 20% of your weekly mileage faster than easy pace ▪️Make sure you are running the correct pace on your easy days! You can go SLOWER but you can NOT go faster! ▪️Focus more on aerobic workouts like tempos, steady states, medium long runs over speed work ➡️ www.run4prs.co
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