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Racing Tips

 

Racing Tips

(Click to read article)

Racing well in the heat

Tips for racing a 5k

Marathon/Half Marathon Race week checklist

 

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Run4PRs Coaching

Run4PRs Coaching

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Run4PRs TREADMILL SURVEY! 🏃‍♀️ • 👇What YOUR thoughts are on the treadmill👇 • 😃28% of you LIKE the treadmill 😤43% of you DISLIKE the treadmill 🤷‍♂️27% of you TOLERATE the treadmill • ♥️Our favorite responses♥️ 😃”I feel SAFE on the treadmill! It’s a great alternative” 😃“True love!” 😃“I like being able to control the speed if I’m aiming for a particular pace!” • 😤“Satan’s Sidewalk. Horrible torture machine” 😤“I HATE it and think it’s a liar!” 😤“Torture.” 😤“The worst thing ever.” 😤“Hate it! But I have to learn to love it” • 🤷‍♂️“It gets the job done. A treadmill can be a work out in the way a Clif Bar can be a lunch… in a pinch” 🤷‍♂️”Awesome substitute, but after a week or two, I go NUTS!” TREADMILL VS. OUTSIDE RUNNING • ❓Do YOU like to run on the treadmill or run outside❓👇Let us know in the comments below!👇 & tag 🏷 a friend who needs to see this • 👉A frequent question we get asked is: ⁉️What are the PROS and CONS of running on the treadmill and running outside⁉️🤔 • 👎CONS OF THE TREADMILL👎 ✅ Treadmills do not allow your body to use as many muscles ✅ Treadmill belts assist leg turnover which makes running faster easier and doesn’t translate as well to racing outside ✅ You are not able to mimic outdoor race day conditions inside • 👍PROS OF THE TREADMILL👍 ✅ The treadmill is a softer surface, which can give your joints a break! ✅ You can set the speed for work outs without having to check your watch for your pace • 👎CONS OF OUTSIDE RUNNING👎 ✅ You are at the mercy of the elements outside which can be dangerous ✅ You have to monitor your pace more frequently during work outs • 👍PROS OF OUTSIDE RUNNING👍 ✅ You activate more muscles when running outside! ✅ Running outside callouses your body and allows your body to become stronger due to the harder surfaces ✅ You can mimic race day conditions and surfaces ➖THE BOTTOM LINE➖ ⭐️If you are training for a race, running outside is the best possible way to mimic race day and be prepared. Sometimes the treadmill is the only option due to unfavorable weather, an unsafe neighborhood, or not having childcare to get outside of a run. Run outside when it is safe, and use the treadmill as a tool when needed!⭐️ I T S N E V E R T O O L A T E! David ran his first marathon the same year he turned 4-0! His time was 4:35. On Sunday, 8 years after his first marathon, he qualified for Boston with a 3+ min buffer and set a 79+ min marathon PR. David reached out to @run4prs 18 months ago with the goal to Qualify for Boston. His 5k PR pace was ~7:40 per mile for 3.1 miles. Now, he can run 26.2 miles at a faster pace. H I S P R O G R E S S W I T H U S: ✨Marathon—> 4:35 to 3:16 ✨Half Marathon—> 1:45 to 1:35 H I S S E C R E T T O S U C C E S S ✅ Consistency week over week & month over month for a LONG time! ✅ Sticking with the plan & never getting discouraged by one tough day ✅ Believing he can reach the next level! Trust the process & put in the work! Great things will happen. Congrats on the Bq! Cherry on top of the hard work you have put in over these 18 months! ❗️www.run4prs.co 🏊‍♂️🚴🏼‍♀️CROSS TRAINING 🚴‍♂️🏊🏼‍♀️ ⁉️What is it❓ 👉Cycling, ellipticalling, cross country skiing, aqua jogging, using the stairmaster, row machine, and more! 🚵‍♂️🚣‍♀️ • ❗️Cross training for runners is any exercise that mimics the aerobic benefits of running. These activities increase 📈 your heart rate to an elevated state for an extended period of time without the added stress of running. These forms of exercise are generally much easier on your body and will allow you to continually improve aerobically 👍 • ❓What isn’t it❓ 👉Strength training, yoga, pilates🧘‍♀️🏋️‍♂️ • ❌These activities do NOT get your heart rate to an elevated enough state to give you an aerobic benefit. While these forms of exercise CAN increase your heart rate, it is generally not going to increase your heart rate for an extended period of time and thus does not mimic the benefits of running. Yoga, pilates, and strength training SHOULD be added to your routine to improve mobility and strength, but you do not get an aerobic benefit from them. • ⚠️ HIIT training is an exception where you can get both a strength and an aerobic benefit, but these workouts can be very intense and should be considered when thinking about the 80/20 rule with your training ⚠️ • ❓What are the benefits❓ ✅ Work other muscles your body isn’t used to utilizing while running ✅ Stay injury-free ✅ Stay aerobically fit if injured from running ✅ Gain aerobic benefit without the stress of running ✅ Avoid burn out with the variety of activities What is the coldest temp YOU have ran in? Have YOU ran in the snow? ❄️WINTER RUNNING TIPS❄️ ✅ GET USED TO CHECKING THE WEATHER & WINDCHILL: Know what you are dealing with! Winds over 10 mph will feel terrible in the cold. On those days it will be important to brace yourself for the wind. Did it snow the day before? We need to know these facts before we get started! ✅ DRESS IN LAYERS: It is always better to have extra layers to take off than not having enough on. Everyone has their own tolerance for weather. 🔹 First Layer is tight, light, and tucked in! 🔹 Second Layer: thicker & neck coverage! 🔹 Third Layer: Under 20f grab a wind breaker jacket! Legs going numb? Get WiND RESISTANCE tights!! ✅HATS AND GLOVES: many athletes complain about their hands going numb! In this case, be prepared to pull out your pocket book and fork over more money for wind resistant gloves ✅ FINDING A PLACE WITH OPTIMAL FOOTING: Your first winter running will be a learning curve. There are certain areas of Minneapolis that NEVER get the sidewalks plowed, but there are certain trails that ALWAYS get plowed. Know your area! Are their any major parks that are used during the winter months? Scope those out after a snowfall to see the footing. ✅ ICE IS THE BIGGEST PROBLEM: You will want to avoid the days when ice is bad. If you have a workout: do it inside, move it, or cancel it. You are not going anywhere fast when there is ice on the ground. ✅ WINTER RUNNING SHOES: If you live in an area that snows/has ice take yourself to the local running store to find a pair of winter running shoes. Theres shoes are made like trail shoes with gortex material to keep them dry AND have a supportive bottom to help you not slip on ice. Yak Tracks are also very popular you can attach to the bottom of your shoe! ✅ BE PREPARED TO SLOW DOWN AND MODIFY: Sub 20 degrees is not the day to try to go after a PR. Your muscles do not work as well when they are cold. Treadmill is always a great option on workout days to keep fit and be safe. ❌BUT ISN’T IT COLD?❌ Yes! It is cold! If you continue running and keep your core temp up with the exercise, you will stay relatively warm and be okay! I T D O E S N T G E T E A S I E R Y O U J U S T G E T S T R O N G E R! This is what 8 months of training looks like! Erin came to us in March with BIG goals to shave 80+ min off her full marathon time & BQ! We always say it is a matter of WHEN not IF. If you are willing to do the work, the sky is the limit. 👇🏼H E R P R O G R E S S S O F A R 👇🏼 Working under guidance of @run4prs.coachbri MA R A T H O N—> 4:49 to 4:14 (35 min faster) H A L F M A R A T H O N—> 2:14 to 1:55 (19 min) ✅She is super consistent ✅takes her strength training seriously ✅and has a great attitude! B I G things are going to continue for to happen W H A T W I L L Y O U D O I N T H E N E X T 8 M O N T H S?
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