Best Run4PRs Podcasts (2024)

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261. Bonking/hitting the wall? Could be your sodium or carb intake! Listen now 1:12:28

2h ago1:12:28

1:12:28

261. ASK THE COACHES 1. Muscle cramps at 38k. How much sodium an hour should I be taking? Only drank water and 1000mg of sodium in gels 2. Best snacks during carboloading & traveling 3. My HR zones and different in training peaks vs Garmin: which is accurate? https://help.trainingpeaks.com/hc/en-us/articles/360017420092-Zones-Calculator-Overview 4.…

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260. Post Racing Blues- How To Beat Them! 41:45

5d ago41:45

41:45

You may have heard the phrase the ‘reverse taper’ lately. It can be all the rage on social media to use the term, but what does it really mean? I personally don’t love to use this term because after a goal race you don’t literally reverse the taper. If you did literally reverse the taper, you would probably end up injured and burnt out. The idea be…

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259. HOW LACK OF STRUCTURE MAY BE HOLDING YOU BACK 49:21

12d ago49:21

49:21

Intentional training is key to success. We all know this in regards to marathon training or half marathon training. We will try to find the perfect plan leading up to our goal race. We stick with it, we train with a purpose! We practiced our fueling. We hit the mileage. We run the workouts… But marathon training blocks are usually only 12-20 weeks …

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258. Off seasons: Why do some people not take time off? 48:32

1M ago48:32

48:32

With fall marathons occurring soon, we are right around the corner to offseason training. If you follow runners on social media you will notice a few trends… Either there are the athletes who take time off after their goals races and then there are those athletes who appear to continue to train and put in some serious mileage even after 2 back to b…

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257. Avoid pacers at your marathon 48:06

1M ago48:06

48:06

Pacing properly in a race is key to actually racing to your potential and being able to run a time that is reflective of your fitness. The biggest mistake more athletes make is going out ‘too fast’ in a race. There can also be the mentality of holding back too much or starting too slow, but they are rare. We want to aim for our races to be even spl…

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256. Nervous For Races? Listen To This! 42:09

2M ago42:09

42:09

256. HELPING WITH RACE NERVES 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 our 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, …

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255. How to run your FASTEST POSSIBLE marathon time: Hot Takes 1:01:16

2M ago1:01:16

1:01:16

A lot of our content on the podcast and social media is about running marathons. Naturally many people want to improve their running which is sometimes measured in running your ‘fastest times’. This podcast episode is going to be talking about all the ways you can run your fastest marathon time. We won’t limit this episode to just ‘training tips’ b…

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254. Do you NEED to taper? Is it worth it? 44:48

2M ago44:48

44:48

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 chance to peak for…

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253. Should you always set time goals? What about non-time based goals? 33:18

2M ago33:18

33:18

We focus a lot on setting time based goals. Round numbers always sound and look cool, but what else is there when it comes to setting goals? Did you know there are other ways to measure progress? Non-time based goals can be great for all athletes because they allow us to measure progress against

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252. Is over training or under training holding you back? 44:03

3M ago44:03

44:03

Most athletes are on a quest to improve. People like to see progress and no one wants to see that their hard work is actually moving them in the opposite direction of where they want to go. However, when there is not enough recovery in your training program, your body is not able to recover from the stressload of training. If you cannot recover fro…

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251. Feeling Burnt Out From Marathon Training: Listen To This! 51:45

3M ago51:45

51:45

Many athletes want to know when they should start training for their goal races. You may have trained for a race in the past and felt that you either were not prepared enough OR you felt the training cycle was a little long and you felt a bit burnt out. Today we are going to chat about different ways you can break up training so that you will have …

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250. The Marathon Workouts You Are Missing! 45:04

3M ago45:04

45:04

The marathon is a very popular distance. Last week we chatted all about the importance of building a proper marathon training plan. This week we want to dive into the details of what type of workouts really matter when it comes to success in the marathon. We often see runners doing speed workouts during marathon training. This is not often the most…

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249. Don't leave your potential at the door! Fueling to breakthrough 32:04

4M ago32:04

32:04

Fall Races are just around the corner and many athletes are gearing up for events that are over 90 min in duration. Did you know that fueling becomes more important as your race gets longer? Many ultramarathoners attribute ‘fueling’ as their biggest barrier to finishing. When it comes to the marathon distance, fueling allows you to reach your poten…

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

4M 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

4M 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

5M 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

5M 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

6M 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

6M 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

6M 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

7M 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

7M 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

7M 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

8M 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

8M 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

8M 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

8M 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

9M 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

9M 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

9M 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

10M 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

10M 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

10M 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

11M 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

11M 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

11M 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

12M 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

1y 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

1y 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

1y 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

1y 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

1y 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

1y 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

1y 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

1y 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

1y 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

1y 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

1+ y 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

1+ y 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

1+ y 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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