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

If you've ever dealt with a nagging pain, an unexpected setback, or a full-blown injury that sidelined you from your training, you know how frustrating it can be. But what if you could reduce your risk of injury and keep running pain-free? Stick around, because today, we’ll break down practical strategies to help you stay on track!Understanding Common Running Injuries]Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around or behind the kneecap due to overuse and poor biomechanics.Shin Splints – Inflammation of the muscles and tendons around the shin, often caused by increasing mileage too quickly.Plantar Fasciitis – A sharp pain in the bottom of the foot, especially in the heel, caused by tightness and overuse.Achilles Tendinitis – Inflammation of the Achilles tendon due to excessive stress and tight calves.IT Band Syndrome – Pain on the outside of the knee, often due to weak hip muscles and improper running form.Strains or muscle taresKey Strategies for Injury PreventionFollow the 10% Rule – Avoid increasing your weekly mileage by more than 10% to give your body time to adapt.Strength Training – A strong body is a resilient body. Focus on strengthening your core, glutes, and legs to improve stability and running efficiency.Proper Warm-Up & Cool Down – Start each run with dynamic stretches like leg swings and high knees, and end with static stretching to improve flexibility and recovery.Invest in the Right Shoes – Get fitted for running shoes that match your gait and replace them every 300-500 miles.Cross-Training & Rest Days – Give your body a break by incorporating activities like swimming, cycling, or yoga, and don’t underestimate the power of rest days!Listen to Your Body – Pain is your body’s way of telling you something is wrong. Don’t push through it—address it before it turns into a bigger issue.

Let’s talk about why speed work is essential to getting faster. Speed workouts are designed to increase your running efficiency, improve your VO2 max (which is your aerobic capacity), and train your body to run faster while using less energy.The goal isn’t just to get faster during speed workouts, but to make you a stronger, more efficient runner across all distances. So, even if you're training for a marathon, incorporating speed work will help you maintain a faster pace on race day.🔥 1. Interval Training (Short Repeats): One of the most effective workouts to boost speed is interval training—doing short, intense bursts of running followed by recovery. For example:4x400m repeats at a pace slightly faster than your 5K pace with a 90-second recovery jog between each repeat.You can also mix in longer intervals (e.g., 800m or 1K) at your 5K pace, but keep the recovery between reps active and short.The key here is to run fast but controlled and maintain good form throughout. These sessions help improve your lactate threshold, so you can run harder without accumulating too much lactic acid and fatiguing quickly.🔥 2. Tempo Runs (Threshold Runs): A tempo run is one of the best workouts for building stamina and improving race-day pace. A tempo run is typically done at a pace that’s just below your lactate threshold—the point where lactic acid starts to build up in your muscles and makes running harder.For example, run for 20-30 minutes at a pace you could sustain for about an hour but still feels like a hard effort.If you were to rate this effort on a scale of 1-10, you’d aim for a 7-8 out of 10 (comfortably uncomfortable!).Tempo runs are great for building endurance while also training your body to handle faster paces over longer periods. They help improve your aerobic capacity and increase your overall speed endurance.🔥 3. Fartlek Training: Next up is fartlek training, which is Swedish for “speed play.” Fartlek workouts mix speed bursts with slower running or jogging. It’s a more unstructured form of interval training and can be done on the road or trail.Start with 5 minutes easy running, then alternate between 2 minutes fast (around your 5K pace) and 3 minutes easy.Repeat for a total of 30-40 minutes.The best part of fartlek is the flexibility—you can adapt the speed and recovery based on how you feel. This workout helps build mental toughness and increases your ability to change pace without slowing down or losing form. It’s also a great workout for runners looking to improve speed and endurance together.🔥 4. Hill Repeats: Hill sprints are incredibly effective for building strength in your legs, improving running form, and increasing your speed. Hills force you to drive with more power, improving your turnover and running mechanics.Find a moderate hill that’s about 100-200m long. Sprint up the hill at max effort, focusing on driving your knees and pumping your arms.Jog or walk back down for recovery.Start with 6-8 repeats and work your way up.Hill workouts can be tough, but they’ll make you a stronger, more efficient runner. They also help with speed endurance, as running up a hill mimics the demands of running fast on flat terrain.🔥 5. Progression Runs: A progression run is a great way to practice pacing and finish strong in races. Start the run at an easy pace and gradually increase the pace as you go. By the end of the run, you should be running at your race pace or even faster.For example, if you’re doing a 5-mile progression run, start with the first mile at an easy pace, then gradually speed up each mile until you're pushing your pace in the final mile.This workout builds mental toughness, teaches you to run negative splits (where the second half of the run is faster than the first), and simulates race-day fatigue management.If you’re looking to improve your running even more, don’t forget to subscribe to the podcast and check out our coaching options and training plans on www.run4prs.com

. Best workouts to improve at the marathon distanceWhether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy. First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions.Tips for Effective Long Runs:Frequency: Aim for one long run per week, gradually increasing the distance. Start with distances you're comfortable with and add about 10% each week.Pacing: Keep the pace comfortable—around 30 to 90 seconds slower than your goal marathon pace.Nutrition: Experiment with fueling strategies during your long runs to find out what works for you.Next, we have tempo runs, an essential workout for improving your lactate threshold, which is critical for longer races like the marathon.How to Execute a Tempo Run:Warm-Up: Start with a 10-15 minute easy jog to get your legs warmed up.Tempo Pace: Then, increase to a challenging pace that you can maintain for 20-40 minutes—usually around 10-20 seconds per mile slower than your 10K pace.Cooldown: Finish with a 10-15 minute easy jog to cool down.Now, let’s talk about interval training, which is fantastic for building speed and adding variety to your workouts.Recommended Interval Workout:Warm-Up: Begin with a gentle jog for 10-15 minutes.Intervals: Choose a distance around 400m or 800m. Run the interval at a pace you could hold for a 5K, and then rest for an equal amount of time.Reps: Aim for 4 to 8 repeats based on your fitness level.Cooldown: Finish with a light jog or walk for about 10 minutes.Interval training not only improves your speed but also builds mental toughness. While it might seem counterintuitive, recovery runs are just as vital for improving at the marathon distance. These are slower-paced runs aimed at helping you recover while still logging miles.Key Points for Recovery Runs:Pacing: Keep them at a conversational pace, generally 1-2 minutes slower than your marathon pace.Duration: These runs can range from 30 minutes to an hour, depending on your weekly mileage and how you feel.If you enjoyed today’s episode, don’t forget to subscribe, rate, and share! Join us next week when we discuss nutrition strategies to fuel your marathon training. Happy running, and remember, every mile counts!

Whether you’re training in the summer heat or preparing for a race in hot conditions, this episode will cover how the heat affects your body, how to adjust your workouts, and tips for staying safe while training in the warmer months.💡 Increased Heart Rate: When it’s hot outside, your heart has to work harder to pump blood to the surface of your skin to release heat. This can cause your heart rate to increase, which can make running or exercising feel harder than usual—even if you’re running at the same pace.💡 Dehydration and Electrolyte Loss: Heat also causes you to sweat more to cool down. But when you sweat, you lose not only water but also electrolytes like sodium, potassium, and magnesium, which are essential for muscle function and energy. If you're not replacing those electrolytes, you can get dehydrated and your performance will suffer. Dehydration can also lead to muscle cramps, dizziness, and fatigue.💡 Reduced Oxygen Delivery: As your body heats up, blood flow is diverted from your muscles to the skin to aid in cooling. This can reduce the oxygen supply to your muscles, which makes it harder for your body to work at higher intensities. Essentially, your body’s efficiency decreases in the heat, which can feel like you're running slower or that it takes more effort to keep going.💡 Mental Fatigue: It’s not just physical fatigue that sets in when it’s hot—mental fatigue becomes more of a challenge. Running or training in the heat can be draining, and sometimes, just getting through the workout feels like a huge mental hurdle.🔥 1. Modify Your Pace: First and foremost, you need to adjust your expectations when training in the heat. Your pace will naturally slow down in hot conditions, and that’s okay! It’s important to listen to your body and not push yourself too hard, especially on high-intensity days. You might be running slower than usual, but that’s just your body trying to cope with the heat.💡 Tip: If you're doing speedwork or interval training, try to reduce the intensity or shorten the intervals. For example, if you usually do 400-meter repeats, you could drop to 200-meter repeats to allow your body to recover faster.🔥 2. Start Early or Late in the Day: The sun is usually at its hottest between 11 a.m. and 4 p.m., so it’s best to train early in the morning or later in the evening to avoid the extreme heat of midday. Running in the early morning when it’s cooler will help your body handle the heat better and prevent you from becoming overheated.💡 Tip: If you're a morning runner, try to hydrate the night before so that you're already prepared for the early workout. If you’re running in the evening, make sure you eat and hydrate well throughout the day to keep your energy levels up.🔥 3. Stay Hydrated and Replenish Electrolytes: Hydration is key when you’re running in the heat. Make sure you’re drinking enough water before, during, and after your workout. But don’t forget about electrolytes—just drinking water won’t be enough to replace what you lose through sweat. Consider adding electrolyte tablets to your water or drinking sports drinks that help replenish sodium and potassium.💡 Tip: Aim to drink around 16-20 ounces of water for every hour of exercise, and try to consume an electrolyte drink or snack during any workout over an hour. If you’re running longer distances in the heat, take water breaks every 20-30 minutes.🔥 4. Wear Light and Breathable Clothing: What you wear during hot weather workouts matters. Choose lightweight, moisture-wicking fabrics that allow sweat to evaporate and keep your body cool. Avoid wearing dark colors that absorb heat—opt for light colors that reflect the sun. A hat or visor can help keep the sun off your face, and sunglasses can protect your eyes from UV rays.💡 Tip: If you plan to be out in the sun for a while, make sure