Best Run4PRs Podcasts (2024)

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247. 5k vs marathon: which one is better? 49:41

3h ago49:41

49:41

A lot of our content is catered around the marathon distance. We know that the marathon is super popular and many people when they first start training for marathons will start to follow more specific training as the distance is super daunting THUS we have a lot of content to reach those people. However, did you know that most elite marathoners act…

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246. Struggling Marathon Training In the Heat? Listen to our encouragment! 35:26

7d ago35:26

35:26

It is HOT outside! It is that time of year again where the heat, humidity & dew point is really starting to drag us down. We wanted to do a podcast chatting about this weather and what it all means for us. We should all be adjusting our paces in this heat anytime we run in over 60 degrees. There are temp conversion calculators out there created spe…

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245. How to plan your fall racing line up! 1:06:42

23d ago1:06:42

1:06:42

www.run4prs.com Training for a marathon is a big deal! We want to make sure your training cycle is framed up with the best shot of success at performance. At the time of this release we are about 17 weeks away from the Chicago marathon. Lots of questions pop up over the course of training. How long should my longest long run be? What if I have to m…

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244. Pregnancy & Postpartum Running Journey W/ Coach Mary & Victoria 1:23:33

1M ago1:23:33

1:23:33

We did a podcast about postpartum and pregnant running back in spring of 2021, and we decided to do another episode about this topic to answer questions we have gotten from our listeners. In this podcast Coach Mary will be joining me in chatting about her 2 pregnancy and postpartum running experiences. I am a mom of 3 kids 6 and under myself. Toget…

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243. How to build long runs & make it feel easier to run long 44:58

1M ago44:58

44:58

Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 mi…

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242. Get better at racing 44:27

2M ago44:27

44:27

We spend a lot of time focusing on the training for race day but sometimes athletes find the art of racing to be complicated. We rarely practice racing for the obvious reasons because we can only have so many A races a year without burning out or compromising our training. However, if we never practice digging deep into the well, the already daunti…

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241. Strengths and weaknesses as a runner 42:39

2M ago42:39

42:39

Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what d…

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240. Marathon in 99% aerobic 45:12

2M ago45:12

45:12

www.run4prs.com Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the most. However, when it comes to the shorter distance races like the 1 mile or 5k, more of our performanc…

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239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?" 51:26

3M ago51:26

51:26

I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239 3 hour long run rule Marathon pace work- when is it good Can I run a marathon 6 weeks after running a marathon? Marathon manics Ultra marathons Racing vs running 50 states What should be the fartlek pace? Fartlek = speed play How to get constant speed for a longer run How ar…

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238. How to Figure Out Goal Race Pace 52:20

3M ago52:20

52:20

www.run4prs.com We sometimes see runners on strava or IG referencing their ‘goal race pace’ for various distances. We wanted to do a deep dive into how useful this actually is to train using goal race paces or if it is actually detrimental to your progress as a runner. Should you be training using your goal race paces or should you be training at y…

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237. Adding in hills 41:35

3M ago41:35

41:35

Many runners dislike hills for a number of reasons. They are hard & they can slow you down! Many people avoid hills because they don’t like how hilly routes slow down their average pace. It is important to work on things we are not good at in order to improve as athletes. When we neglect our weaknesses, we do not improve as much as we could have! H…

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236. Become a Better Racer: Hit Your Goals On Race Day! 41:14

4M ago41:14

41:14

www.run4prs.com Have you ever seen an athlete have an amazing race and wonder how they were able to pull it off? Do you ever wish you could get the extra edge that other athletes seem to have on race day? Today we are going to be talking about the main factors that go into having a great race. There are a variety of areas you can improve on when it…

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235. Train at 80% and race at 100% 38:04

4M ago38:04

38:04

www.run4prs.com Lots of runners love the feeling of crushing a big workout and having something they can confidently hang their hat on as a statement of their race day abilities in training. However, when athletes constantly overreach and dig too far into the well for workout days, are they testing their fitness or is it training? Are there potenti…

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234. How to make time for training 38:33

4M ago38:33

38:33

Finding time to get in the miles can be challenging. We all live busy lives! However, most athletes who have been in the sport of running for a long time will attest to making training a part of your routine is a key to success. If we don’t make the time for running, we typically run out of time at the end of the day. Running in the morning How ear…

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233. Does Slowing Down On Easy Days Actually Work? 35:16

5M ago35:16

35:16

www.run4prs.com Running is an aerobic sport! We need to train in the aerobic zones to improve at long distance running. The biggest mistakes runners make is going too fast on your easy days. Going too fast on your easy days puts you at risk of burn out and injury. It also prevents you from reaching your potential in the sport. Many people refuse to…

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232. What Workouts To Get Faster: Examples & How To Calculate Them 41:51

5M ago41:51

41:51

www.run4prs.com Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of tim…

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231. How To Build Mileage 36:39

5M ago36:39

36:39

www.run4prs.com How many miles do you run per week? How does one build up to be able to run 50 or even 100 mile weeks? Should everyone try to achieve high mileage? These are all great questions we will be addressing in this episode. Usually, runners will see great gains in fitness in the beginning of their running journey from simply going from run…

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230. Could walking improve your running? 34:37

5M ago34:37

34:37

www.run4prs.com Today we are going to talk about walking & how it fits in with run training. Some people are run/walkers and other people have to start with walking on their easy days. We are going to talk about how walking can fit in with EVERYONE'S training even if you are elite. Beginners: every running pace is a hard effort Walking is their aer…

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229. How to Run Stronger in 2024 32:07

6M ago32:07

32:07

www.run4prs.com Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runne…

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228. Does the Treadmill Count? 36:32

6M ago36:32

36:32

www.run4prs.com We are entering the winter season right now and many athletes are forced to run inside for safety purposes. Sometimes people run inside as a preference during the winter. We are going to do a deep dive into the topic of treadmill running today. The treadmill is a great tool that often gets a bad rap in the running community for a va…

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227. Have you peaked with running potential? 39:37

7M ago39:37

39:37

www.run4prs.com Many people get to a place with their running where they feel like they can no longer improve with their running. Often this is due to the law of diminishing returns. It just becomes harder to get the extra edge. You have to increase the load somehow to give your body something new to adapt to. Sometimes when we don’t have enough re…

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226. How Long Until I Get Faster? 37:29

7M ago37:29

37:29

www.run4prs.com Everyone has goals to see improvement. It is what gets us hooked on running. We love seeing growth and the efforts of our hard work paying off. But it actually takes a bit of time to see improvements on a physiological level with endurance sports. Law of diminishing returns You will see bigger gains at the beginning of a new trainin…

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225. Is your offseason over? 32:50

7M ago32:50

32:50

www.run4prs.com Many people get antsy this time of year and want to get back into the swing of training. We are at 2-6 weeks after a lot of the big fall races and this might be a question you ask yourself in the upcoming weeks. We want to chat about how to get back into doing some workouts and make sure you set yourself up for a successful 2024 yea…

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224. Stregnth Training: Why Runners Need It! 36:39

8M ago36:39

36:39

www.run4prs.com Why do you need to strength Train? Strength training is key for athletes playing all sports. It can also help make runners faster, more efficient and prevent injuries. Let’s face it, running takes up a lot of time! As runners we know that more running usually means you become faster. When we already are running short on time, it’s h…

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223. What Does It Really Take To Qualify For Boston? 39:55

8M ago39:55

39:55

www.run4prs.com Many athletes have the goal to run a BQ or Boston qualifying time. The qualifying times are listed on the Boston website and are progressive based on age. If you are under 35 on race day you need to run a 3:30 or faster if you are a female or a 3:00 or faster if you are a male. These are some quick times especially because you can o…

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222. Offseason: Do You Need It? How To Improve Long Term 35:16

8M ago35:16

35:16

www.run4prs.com We are in the swing of offseason training and the last few podcasts we have talked about the importance of time off and recovery during this time of year after a big build up. However, once we get over those first few weeks off.. What should you be doing in the offseason? How should you reverse your taper? When should you start work…

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221. Do you NEED to take time off after your goal race? 29:49

9M ago29:49

29:49

www.run4prs.com It can be so tempting to want to power through and continue to run base mileage a few days or even the day after a marathon. There is such a big build up to the marathon that the drastic change from training 7+ hours per week to basically doing nothing can feel weird. We want to be productive. We want to feel like we are working tow…

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220. Race Nerves? Listen To This! 31:51

9M ago31:51

31:51

www.run4prs.com Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about your performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don’t …

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219. Is My Race Goal Too Aggressive? 32:50

9M ago32:50

32:50

www.run4prs.com We always hear about time goals. I want to break 4 hours in the marathon. I think I can run X pace for this race… but what about non-time based goals? Are there other ways to set goals for your races? Is there a benefit to setting non-time based goals? Time goals are great for figuring out about what pace you want to run for the rac…

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218. How to feel every mile of a marathon 39:39

10M ago39:39

39:39

Do you have a marathon coming up? Here is a recast of the 'how you should feel every mile of the marathon'

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217. Race Pace: How To Determine Your Race Day Pacing Plan 39:05

10M ago39:05

39:05

www.run4prs.com Fall races are approaching quickly and people often want to begin talking about goal times for their races. There are websites like findmymarathon.com that have mile by mile breakdown of exactly what pace you should be running for each and every mile of a race based on course elevation. This is great to think about the variations of…

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216. Tapering: Avoid These Mistakes! 35:08

10M ago35:08

35:08

www.run4prs.com As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It’s not exactly a time to kick back and relax/do nothing. The taper is going to give you a ch…

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215. Back To Back Long Runs & Are You Running Too Long On Your Long Run Days? 30:50

11M ago30:50

30:50

www.run4prs.com Whenever we get into marathon training season we start to see a lot of questions roll in about long runs. Often people focus a lot on that long run because when we do the actual marathon event, it is a LONG RUN! However, we often see people overemphasis this long run and it can cause athletes to compromise the rest of their training…

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214. Are You Running the right workouts to get faster? 38:59

11M ago38:59

38:59

www.run4prs.com Many times we find training plans online or we do workouts that feel good/that we are good at, but is that the most productive way to be training? We are all about taking a deeper dive into the purpose behind workouts and uncovering the best way to actually reach your goals. Too often athletes get stuck feeling burnt out or frustrat…

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213. Peaking Too Soon 43:02

11M ago43:02

43:02

www.run4prs.com No one wants to get burnt out 10-4 weeks before their goal race, but you would be amazed at how often this happens. People often start training for their goal races 20-16 weeks out. The first 6-8 weeks of training should feel pretty sustainable and easy. However, most people do not start off at a sustainable easy pace, they often pi…

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212. The 20 mile Long Run 45:22

12M ago45:22

45:22

www.run4prs.com HOW LONG SHOULD YOUR LONG RUNS BE:THE 20 MILE LONG RUN RULE Everyone who has trained for a marathon has probably googled ‘marathon training plan’ at some point. Most of the plans you find on google are going to encompass a ‘20 mile long run’. But do you need to do a 20 mile long run to finish a marathon? Or a better question might b…

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211. Practicing Water Stops 36:42

12M ago36:42

36:42

HOW TO PRACTICE WATER STOPS Most athletes who follow us or listen to the podcast at some point or another hope to do a distance run or distance race. When we are training for events longer than 45-60 min, it’s important that we begin thinking about not only our fueling strategy but also how we plan to stay hydrated. During the summer months this is…

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210. "Easy Running Makes My Form Weird: Should I Go Faster?" & Other Ask The Coaches Questions 39:37

12M ago39:37

39:37

www.run4prs.com Ask The Coaches: Should I make up a missed workout? 1.Do I need to make up for missed workouts? If you just had a bad workout: axe it 2. What should I do if my calf is tight and hurts when I run and put hot or cold 3. Stretching: is there an ideal window of time after we should stretch? 4. What should my stride look like on an easy …

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209. Fueling Endurance Sports: Mistakes We See & How to Reach Your Potential 38:13

1y ago38:13

38:13

www.run4prs.com Running is an endurance sport. All endurance sports will require fueling in order to reach your performance potential. Don’t leave your fastest times sitting on the table because you neglect fueling! Can you run long distances without fuel, yes, but physically will you perform better when you are fueled properly? YES! When you put i…

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208. Heat, Humidity & Your Running: Secrets to improving in unfavorable conditions 45:32

1y ago45:32

45:32

www.run4prs.com for a free 7 day trial. HUMIDITY, DEW POINT, HEAT INDEX: HOW THEY AFFECT YOUR TRAINING•Temperature alone is ❌NOT❌ the most important number to look at when determining how comfortable your run will be. Check out how humidity, dew point, and heat index affect our bodies & training:👇•✅HUMIDITY: Concentration/presence of water vapor in…

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207. What fitness level do you need before training for your first marathon? 57:08

1y ago57:08

57:08

www.run4prs.com Training for your first marathon! Many people have a bucket list item of running a full marathon. A marathon is 26.2 miles. It is a long ways to go. Before your first marathon, it may seem unfathomable to run 26.2 miles, but with training, you can get there. We are going to dedicate this entire episode to training for your first mar…

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206. How does Orange Theory Fit or Other Fitness Classes In With Your Marathon or Half Marathon Training? 47:37

1y ago47:37

47:37

1. What to wear/prepare for rain (I've had two athletes just ask me about this) and - Depends on the temp -40, 50, 60+ in rain are wildly different beasts 2. How to prepare for hot temps on race day.... - train in the heat -don’t sign up for races when it’s going to be hot -treadmill/sauna -shorts 3. "how to fit Orange Theory classes into your runn…

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205. When will easy runs get faster? 41:21

1y ago41:21

41:21

www.run4prs.com Is it possible to make a full recovery from burnout My HR stays in zone 4 even if I slow down more than 3 min per mile How long does base building take to see results like easy running getting from 11-13 min per mile to 8-9 min per mile I’m confused how you should be able to talk on easy runs. How should this actually sound…

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204. Exhausted for hours after a long run? Try doing this 46:48

1y ago46:48

46:48

www.run4prs.com Should you train based off HR or pace or effort Drawback of HR- wrist HR monitor doesn’t work, Most people don’t know their appropriate zones, other things impact your HR like stress, time of the month, medication, weather, sleep, caffeine Pace has drawbacks as well. Hills will make you slower. Heat will make you Going off of effort…

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203. Run Streaks: the good, the bad & the ugly 43:29

1y ago43:29

43:29

Run streaks! Maybe you have seen people on social media talking about their 1000 day run streaks or maybe you have no idea what a run streak is. Today we are going to talk about the topic of ‘run streaking’. Before we dive into this topic, we wanted to define a run streak. A run streak is simply running every single day (no days off from running) u…

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202. What would you do differently for your 1st marathon? And other ask the coaches questions 45:41

1y ago45:41

45:41

www.run4prs.com What is one thing you would do differently for your first marathon if you could go back? Do it sooner & not overthink it so much Have no ego Run based off effort Have fun with it Train better How many miles can a pair of shoes get before you need to retire them? When to wear certain types of shoes Easy run Clifton Carbon X Endorphin…

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201. “Too slow” on easy days: is this possible? And more ask the coaches questions 35:08

1y ago35:08

35:08

www.run4prs.com OVERTRAINING: How can you recover from & can you salvage a race? We want to learn something from why/how this happened How long has this deterioration going? 12 marathons in 2 years? It’s going to take longer to recover Usually is something that builds up over the course of years Feeling burnt out can be corrected if it’s on a micro…

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200. Why is easy running so challenging? Tips to slow down & embrace your true easy pace 57:35

1y ago57:35

57:35

www.run4prs.com Slowing down can be challenging for runners. Most people have seen the extreme fitness ‘no pain no gain’ side of things. When we begin running, we often think that if we aren’t in the pain cave or really pushing it, that our efforts are not going to simulate change. However, running is a unique sport in that way. Our aerobic system …

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199. VDOT Marathon Prediction vs Your Actual Marathon Finish Time: How to actually achieve your VDOT marathon prediction 33:23

1y ago33:23

33:23

www.run4prs.comQuestion 1→ VDOT says I can run faster in the marathon by 20 min. My lungs don’t give out but my legs do! I run 50 miles a week (2 speed work days, 1 LR, 3 easy), Fasted marathon was 4hr. Current projection based on a 1/2 marathon Vdot calculation has me set for a 3:40 marathon I often find it hard to breathe for the hour+ following …

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198. Transitioning From Treadmill Back Outside After Winter 39:55

1y ago39:55

39:55

www.run4prs.com It has been a tough and long winter for those of us living in the upper regions of the US. A lot of runners in the midwest will use the treadmill for the majority of the winter due to poor footing or sub zero temps. The treadmill is a great tool for runners to stay consistent in the winter, however, we know that as the spring approa…

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