Run4PRs

www.run4prs.comEver wonder why some runners just seem naturally fast — while others train just as hard but never quite hit those breakthrough PRs? 🏃‍♀️💨In this episode, we break down the truth about what the fastest runners actually have in common — and it’s not just genetics. From consistent training habits and recovery strategies to mindset and long-term focus, these are the patterns that separate the good from the great.We’ll dive into:✅ The habits every fast runner shares✅ Training strategies that build real speed✅ The mindset shift that turns average runners into elite performersYou’ll walk away with a checklist you can use to see if you’re training like a fast runner — or just running in circles.🎧 Listen now and start thinking (and training) like the fast runners do.

www.run4prs.comWe want to talk about running mistakes — because every runner makes them, and honestly, they teach us more than our wins sometimes.But here’s the important part: mistakes don’t make you weak. They make you wiser. If you’re willing to pause, reflect, and adjust — they can actually be the thing that levels you up for your next season.

307. Are You Running at the Right Pace? Here’s How to Know 🧠📉www.run4prs.com for a free week of training👉 Are you running at the right paces? Because if you’re feeling stuck, plateaued, or burned out… your pacing might be the problem.Today we’re breaking down how to figure out if you’re training too fast, too slow, or just plain wrong — and how to fix it.Prevents injuryBuilds the right fitness adaptationsKeeps you progressing over timeBut most runners? ❌ Run their easy days too hard ❌ Run hard days without enough recovery ❌ Never dial in their zones based on current fitnessThat’s like trying to bake a cake at the wrong temperature — even with the best ingredients, it just won’t come out right.

Hey runners — welcome back to the Run4PRs Podcast! Today we’re diving into a topic that gets zero hype but might be the secret weapon to your next PR…👉 The offseason. Or as I like to call it: the Secret Season.Because here’s the truth most runners either skip it or waste it. But if you play it right? You’ll come back stronger, more motivated, and more durable than ever.What Even Is the Offseason? The offseason is a strategic recovery window after a training cycle or race — where the goal isn’t to chase speed, but to reset the body, rebuild your base, and give your brain a break too.Think of it as the time between harvest and planting. Rest, reflect, replenish.Why Most Runners Mess It Up You wouldn’t leave a phone on overnight without letting it recharge. Your body and mind work the same way.

Ever feel like the wheels come off in the final miles of your race? You're not alone — but it doesn't have to be that way.In this episode, we're breaking down 6 powerful strategies to help you close your races with strength and confidence — not a death shuffle. From pacing and fueling to mental prep and training tweaks, this is your blueprint for finishing fast.We cover:✅ The importance of finish-fast long runs and negative splits✅ Why pacing is the #1 factor in strong finishes✅ Fueling early so you don't fade late✅ Mental strategies for staying locked in when it gets hard✅ How to train your “kick” and use the course to your advantage💡 “Strong finishes aren’t luck — they’re trained, fueled, and earned.”Implement even one of these tips on your next run, and you’ll feel the difference.

Are 20 mile longs run the secret to avoiding the wall in your next marathonToday we’re diving into one of the most dreaded phrases in marathon running: “Hitting the wall.”You’ve probably heard it or maybe even experienced it — that feeling when your legs turn to concrete, your pace tanks, and finishing the race becomes pure survival mode.But here’s the good news: Hitting the wall isn’t random. It’s preventable — if you train and race smart.Let’s talk about how.DM me or comment on this episode post. And if you want help dialing in YOUR marathon training — DM me “FREE WEEK” and we’ll get you started with Run4PRs Coaching.Until next time — run smart and finish strong! 🏃🏼‍♀️💥[Outro music fades in and out]

How to be a strong runner even as you ageWe all know the saying, "Age is just a number," but when it comes to running, that number can sometimes feel like a roadblock. However, I'm here to tell you that with the right approach, you can absolutely continue to improve your speed and perform at your best, no matter your age. So, let’s explore how to stay fast as the years go by!Let’s dive in! First off, it’s important to understand what changes as we age. Muscle mass starts to decline after age 30, which affects our strength and speed. Also, aerobic capacity (the ability of your heart and lungs to provide oxygen to your muscles) tends to decrease with age. This makes it harder to sustain faster paces.But here’s the good news: these age-related changes aren’t permanent. By being proactive in our training, we can maintain and even enhance our running performance over time.Don’t compare yourself to pro or olympic athletes. You aren’t a pro. 💡 Consistency is Key: Staying consistent with your running routine is vital. This doesn’t mean running hard every day. In fact, your training should be a healthy mix of easy runs, workouts, and recovery. It’s all about making steady, consistent progress.💪 Strength Training Matters More Than Ever: As we age, strength training becomes non-negotiable. If you want to keep running fast, you need to keep your muscles strong. Focus on building functional strength through exercises like squats, lunges, and core work. Stronger muscles mean better running mechanics, more power, and better injury prevention.🏃‍♂️ Speed Work: Now, it might seem like speed work would be off the table as you age, but it’s actually one of the best ways to improve. Shorter, high-quality intervals are fantastic for increasing your VO2 max (aerobic capacity) and improving your running economy. However, be mindful of recovery time. You may need more time between hard sessions to allow your body to fully recover.🧘 Flexibility & Mobility: The older we get, the more we lose flexibility, which can impact our stride length and overall efficiency. Regular stretching, yoga, or mobility work can help you maintain a full range of motion and prevent injuries. Don’t skip this part of your training—it’ll pay off in the long run!Ensure you’re getting enough sleep, hydration, and proper nutrition. Additionally, don’t overlook easy runs in your schedule. These runs are crucial for building endurance without overloading your body.Let’s talk about mindset. As we age, we might face the temptation to compare ourselves to younger runners, but that’s a trap! Your biggest competitor is yourself.You’ve got to develop the mindset that you’re still capable of pushing boundaries, setting goals, and improving. Focus on your process, not just the outcome. Celebrate the wins, whether that’s a PR or simply finishing a tough workout.Don’t forget that mental toughness is as important as physical toughness, especially as you face the challenges of aging.Until next time, stay strong, stay focused, and keep running toward your goals! 🏃‍♀️🔥

🎯 Ask yourself: “Is my goal ambitious… or unrealistic?” Ambitious pushes you. Unrealistic breaks you.🚨 These are the traps we see all the time as coaches:A. Too Much, Too SoonMileage jumps… speed every other day… a recipe for injuryAggressive goals require patience, not panicB. Comparing to OthersCopying someone else's plan (their mileage, workouts, race goals)You need a plan built for your fitness, schedule, recovery capacityC. Ignoring Recovery"More" is not always "better" — it's often just more fatigueSleep, nutrition, and downtime are non-negotiableD. Mental PressureTraining out of fear (“If I miss this workout, I won’t hit my goal”)Ego-driven training leads to overreachingThis isn’t about proving you’re tough — it’s about building smartA. Break It Into PhasesEvery aggressive goal still needs: Base → Build → Peak → TaperEach phase has a purpose — don’t skip ahead📌 You can’t rush strength or endurance. You earn it block by block.B. Train at the Right IntensitiesMost runs should be easy — 80%+ in zone 2Stop hammering every run at goal pace. Save it for the right workouts.C. Fuel & Recover Like It’s Your JobBig goals = big energy demandsUnderfueling = poor recovery, poor workouts, injury riskAdd carbs, hydrate, prioritize sleep, move with intentionD. Track Progress, Not PerfectionProgress = time trials, tune-up races, key workoutsOne bad day ≠ failed training blockAdapt as you go — that’s what elite athletes do💭 “Train with intention, not emotion.”Confidence is built through consistency — not perfectionDon't train like you’re “behind.” You’re building. Trust it.Celebrate every gain — because momentum matters🎙️ You can chase an aggressive marathon goal — if you’re willing to be smart about it:Phase your trainingStick to the right intensitiesFuel like it matters (because it does)And listen to your body more than your watch🎯 Want to share your goal? Message us — we’d love to hear what you’re training for. Who knows — maybe we’ll feature your story in a future episode