INJURY PREVENTION TIPS 🔥
Injuries are a runner’s worst nightmare! We are chatting today about ways to avoid injuries from happening & what you should do if you do become injured.
Seeing your doctor & taking time off right away is key for any injury. It’s important to not run through pain. Athletes can benefit from smart training & correcting imbalances that often cause injuries.
We have all had bad races or bad workouts. How can we rebound from them with confidence? We must change our perspective when you are feeling negative or stuck. Self belief is very powerful. Training your mind is key to becoming the best athlete you can be. We chat about building confidence & avoiding negativity.
Today we go into detail on tempo runs. Learn why these are the cornerstone workout for all distance runners. We take a deep dive into the differences between: marathon pace, steady state, threshold, & anaerobic work. We discuss how to calculate paces and implement these types of workouts into your training. Become the beat distance runner you can be by focusing on the RIGHT workouts. Train smarter not harder!
Coach Skelly and Victoria chat about the law of diminishing returns. Does it become harder to get faster as you get faster? Can anyone qualify for the Boston Marathon? How can you discover your physical limits? Is there a problem with the instant gratification culture?
It’s that time of year again! Lots of colds and flus going around! The worst part about getting sick as a runner is having to take time off ;) we do a deep dive into tips to avoid getting sick & how to navigate training if you do get sick. Www.run4prs.co
Today we are chatting about how treadmill running differs from outdoor running. We chat about learning how to pace yourself properly & how the treadmill can be a great tool in that process. We discuss the connivence and lifestyles factors that may leave the treadmill as your only option! We also went into a deep dive into physical impacts of running on the treadmill. How does the treadmill change your running stride. How sometimes athletes who run on the treadmill all winter can struggle to when transitioning back into road running. Different lifting moves that can help your maintain strength during the winter months on the treadmill. We also chat about mental toughness of running outside and inside
Today we are chatting with Coach Jason about cross training. How is cross training different from strength training? How often should you incorporate each? We also do a deep dive into fitness classes like orange theory & cross fit. We analyze what works for different athletes and chat about ways to incorporate this into your training to reach your goals.
We take a deep dive into 5k-10k mid distance racing with college cross country coach Jason Phillippi. How to be competitive in a racing environment to get the most out of yourself on race day. It is not always about time on the clock. Learn how you can use your competition to get the most out of yourself on race day
Winter running is here! The negative temperatures and icy roads can leave runners without a safe place to run. We talk about dressing for various temperatures for easy runs and races. Learn the importance of foot ware & when to take your run inside. Running outside in the winter doesn’t make you more hardcore BUT we take a deep dive on the differences between running on the treadmill vs outside. Have you ever had your garmin and treadmill not match pacing? We cover that too! Great episode you don’t want to miss! Www.run4prs.co
Coach Jason & Victoria do a deep dive into assessing your strengths and weaknesses as a runner with the 3 main categories: natural speed, durability, & mental toughness. We talk about ways to make your weaknesses your strengths and breakthrough to a new level. We also chat about how you should train specifically based on your weaknesses and strengths to challenge yourself to be the best athlete you can be. Do you struggle with reoccurring injuries? Can you run constantly without injury? Are you better at short races? Can you run long all day but hate the 5k? Do you run in adverse conditions or opt on the treadmill? We cover it ALL! Www.run4prs.co
Coach Ben & Victoria discus the best way to set goal races for 2020. Offseason is in full swing for many athletes. We are approaching 2020! Many athletes are in the process of setting goals and planning out their races for the year. We chat about ways to optimize your racing calendar to reach your potential in the sport. We discuss how your ideal racing schedule should look. We also discuss how to train for your strengths/weaknesses! Www.run4prs.co
Coach Skelly and Coach Victoria chat about the importance of an off-season. Learn how even college athletes take off seasons & how they need to be implemented for all athletes.What should you be doing in the off-season? What is the off season & why is it important?
1-What are areas you can improve on in the upcoming year?
2- What were things that got you down during your last training cycle?
3- How can we work during the off season to make things your strong points?
🌟GET BACK TO BASICS🌟
🔹keeping easy days easy
🔹PT (physical therapy) if needed for areas of weaknesses that flared up
Setting yourself up for success by focusing on the little things can go a long way. For more information visit www.run4prs.co
We are coming off of peak racing season. It’s time to recover and make sure our bodies are able to heal after a big training cycle. We talk about how much recovery you need and how to approach your off season to set you up for success in 2020! Www.run4prs.co
Are you traveling to a half or full marathon this year? We go in details on flying & driving to your races. Marathon traveling can be Stressful! Tune in for some of our tips for navigating marathon majors and traveling.
We are chatting all things MARATHON weekend! Specifically for the twin cities marathon weekend but we have lots of general tips for marathons in general. We chat tips for packing your race bag, expo tips, tips for the course, tips for spectators. Www.run4prs.co
We chat about the traditional 3 week marathon taper as well as tapering for shorter distance events. Should you cut out alcohol? Should you carboload? How important is the taper? Will you feel better on race day? What to do if your race day weather is brutal? Find out on this podcast! Www.run4prs.co
We are chatting on the podcast today about pacing plans and determining race day goals. What are the factors that lead to assessing what type of fitness you are in. How does mental toughness, workouts, and training come into play? Discover how to analyze your training to find the perfect pacing plan for your race. www.run4prs.co
You have not peaked! Coach Meghan Roth (2:44 marathoner) chats about the sacrifices and lifestyle changes that help athletes reach the next level. Ever wondered how nutrition & sleep impact your training? Find out all the little things you can do to take your training to the next level!
NEVER GIVE UP ON YOUR DREAMS ⭐️
1 year ago Meghan injured & unable to run for several months. She had been chasing the USA Olympic Trails Qualification time (under 2:45) for over 10 years. She had failed several times, but she never gave up.
✅TEN YEARS: good things take time!
During those years she faced Injuries, career changes, working multiple jobs at once, a tragic CAR CRASH but Meghan KEPT showing up!🙏🏼👏🏻
She kept trying. She never gave up on herself. She started building back running 2-3 miles 3x a week back in September 2018 & ran Boston 2019 2:44 OTQ! She REACHED her goal.
You don’t fail: you LEARN & GROW
Is social media hurting your training? The TRUTH long runs, mileage & workouts. Signs of overtraining and easy traps we can fall into that will stall progress in the sport. What do your workouts mean? What type of workouts should you do to reach your potential? Why MORE is NOT always better! How many 20 mile long runs should you run? Why you should NOT run your long runs at marathon pace.
Marathon Training Mistakes. We want YOU to make it to the start line in the best shape possible for race day. What pace should you run your long runs at? How do you know your marathon pace? What are the best workouts for marathon training? Why is rest important for success?
Are some athletes more prone to injuries? We do a deep dive into the different components that make a successful athlete. We also share tips for avoiding injuries, building back after injuries, and treatment of injuries. Injuries can be so frustrating, but you CAN comeback stronger. Www.run4prs.ck
Online run coaching is relatively new, but it allows coaches to provide an individualized training plan. How does online coach compare to group training? Which option is best? We take a deep dive & touch on other topics such as pace groups, racing workouts, burnout, marathon training specific workouts, etc! Www.run4prs.co
We chat with Run Coach & 4x sub 3 hour marathoner Jason Phillippi on all things Race Day! How often should you race? Should you always try to PR? How to establish goals and stay motivated for a lifetime! Www.run4prs.co
What should I eat before my long run? What should I use for fuel during my long run? Do I need to eat breakfast the morning of a race? Can you lose weight while training for a marathon? Find the answers to all your nutrition questions in this episode. Amy Goblirsch is the registered dietitian at Run4PRs Coaching. She shares her nutrition & fueling tips after her years of experience working with endurance athletes. Www.run4prs.co
Coach Ben & Victoria do a deep dive into the big BQ goal. We chat about typical training we see leading up to a first time BQ. We address topics of racing anxiety, social media pressure, and improving your running.
Mary Thomas ran her first Boston Qualifying time in October 2016 at the Twin Cities Marathon Working with Run4PRs coaching. Instead of ramping back up for another marathon, Mary dedicated the entire year of 2017 to Ironman training! She had ZERO bike or swim experience. She was pulled off the swim portion of her first triathlon in June 2017. 4 months later she finished an IRONMAN. Hear about her journey from runner to Ironman. Mary has a degree in Kinesiology and is a coach herself. Want to get connected with her? Www.run4prs.co firstname.lastname@example.org
Ben Sathre was rejected from the University of Minnesota cross country program told he was “not fast enough”. He later proved to be one of the fastest runners in the state of Minnesota. He is not a sponsored runner. He runs for fun but smashed a 2:15 at the Houston Marathon Qualifying for the Olympic Trials. He shares his struggle over the years with injures. He also chats how he juggles training with working full time.
How to incorporate strength training into your marathon or half marathon training? We ask our personal trainer with 20+ years of experience to provide expertise in this area. We ask dozens of questions and he provides great education and insight on the topic. You can fill out the form at Www.run4prs.co or email email@example.com for any questions or inquiries
Scott Sekelsky is a personal trainer & run coach with 20+ years of experience. He shares his experience going from inactive smoker to Boston Qualifier. Along the way, he found a passion for coaching and strength training. He shares stories from coaching at the college level and chatting about what makes Boston Qualifying training unique.
Meghan Roth is a 2:47 marathoner with hopes of qualifying for the 2020 Olympic Trials. She shares her lessons learned over the years of marathoning. Her philosophy is passion and hard work can always beat talent! Her positive attitude helped her over overcome a debilitating car accident and injury to comeback stronger. Meghan also shares nutrition tips and her race day fueling strategy. If you want to get in touch with Meghan you can email her directly at Meghan@run4prs.co if you are interested in learning more about coaching, you can fill out the form here www.run4prs.co
Coach Ben Jacobs took second place at The Bismarck Marathon with a 2:41 marathon in September 2018. He shares his personal experiences as an athlete and his expertise in coaching covering the topics: overcoming injuries, racing for run vs racing for a PR, advice for people who want to get faster, bouncing back after a DNF marathon, tips for staying mentally tough & many more! You can contact Ben Jacobs directly at firstname.lastname@example.org . If you have feedback, suggestions, or want to work with a coach, you can email email@example.com or fill out the form at our website www.run4prs.co