Run4PRs

• 283.Long Runs Every Weekend- What About Cut Backs?

  283. SHOULD YOU RUN LONG EVERY WEEKEND?Every weekend runners around the world gear up to run long… But should you be doing a LONG run over 90 min every weekend? When getting RRCA certified 10 years ago, one of the concepts they beat into our head was that we don’t/should not run long every single weekend. The justification was about the glycogen storages needing to be replenished 1x a month there should be a cut back week where we don’t do activity over 90 min to allow for that. This is a good argument… but let’s do a deeper dive Cut Back Weeks What is the def of a long run 7 day is just easy mentally for people to create but its truly ot ideal Training is a high stress load on the body. Your body needs macro and micro rest It allows you the chance to recover from the hard training You don’t actually get faster from the training, you get faster from the recovery periods Other things to do instead of a long run Cut back long run A short workout

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• 282. Is High Mileage Right For You?

  A lot of runners (especially those who run high mileage) share their weekly or monthly mileage totals on social media. While it’s great to be proud of your hard work, it can also be challenging when we are exposed to so many other runners and their training that we may end up comparing our own mileage to someone else's. We may also get caught up in the trap of thinking that ‘more’ mileage is always better. More mileage can be better and faster runners usually do run more, but it’s important to look at the variables at play for weekly mileage and come up with a plan to see what weekly mileage YOU should be running.  Your background? Other endurance sports? Are you injury prone? High mileage = high responsibilities How long have you been running? How many miles per week do you usually run? Have you ever increased and gotten hurt? Current life Do you get 7-8 hour of sleep per night What are your goals? What are you training for in the next few months/years? When was your last off season? Your training How often do you do other activities Do you have time to commit to more mileage? Will you have to sacrifice sleep? How do you feel after a week of increase or decrease Do you currently run slow enough on easy days? Can we optimize by adding in quality workouts?

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• 281. Do you really need 'easy run' days?

  www.run4prs.com Recovery is Key: Easy runs promote active recovery by increasing blood flow to muscles, flushing out waste products, and preparing your body for the next hard effort. Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization. Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue, burnout, and increased risk of injury. Easy runs provide a crucial balance. Improving Running Economy: Running at easier paces helps you develop a more efficient stride and conserve energy over longer distances. Strengthening Muscles & Tendons: Easy runs gradually strengthen your musculoskeletal system, making you more resilient and less prone to injury. Enhancing Mental Fortitude: Embracing easy runs teaches patience, discipline, and the importance of listening to your body.

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• 280. I can't run as fast as I used to: now what?

  www.run4prs.com for a free week of trainingThe Plateau is Normal: Everyone hits a plateau at some point. It's a natural part of the process. Don't get discouraged – it's an opportunity to re-evaluate your training and find new ways to challenge yourself.Life Happens: Work, family, and other commitments can impact your training time and consistency. It's important to be flexible and adapt your training to fit your current lifestyle.The Aging Athlete: Our bodies change as we age. It's important to adjust our expectations and training accordingly. Focus on maintaining fitness, preventing injury, and enjoying the process.Rediscovering Your "Why": Sometimes, a shift in motivation can reignite your passion for running. Explore new goals, try different types of running, or find new ways to connect with the running community.The Power of Consistency: Even if you're not getting faster, consistent running offers numerous physical and mental health benefits. Celebrate those victories!Finding Joy in the Journey: Running is a lifelong journey with ups and downs. Focus on the joy of movement, the camaraderie of the running community, and the personal growth that comes with the challenges.

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• 279. Hyrox: Our Experience As Marathoners Who Took On Hyrox

  We’re run coaches who just took on our first HYROX event! In today’s episode, we’re giving you a full recap of our experience—breaking down the highs, the struggles, and what we learned from this epic challenge.For those of you new to HYROX, here’s a quick refresher. HYROX is the ultimate fitness competition that combines running, functional strength, and endurance. Athletes complete eight one-kilometer runs, each followed by a workout station like sled pushes, rowing, burpee broad jumps, and wall balls. It’s a true test of both cardiovascular endurance and muscular stamina.8x 1k run1 strength station in betweenSki erg 1kSled push 50 metersSled pull 50 metersBurpree board jump 80 metersRow 1k200 meter farmer carry100 meter lunges100 wall ballsNow, let’s dive into our experience from race day!Let’s break it down:What Went Well: Our running background definitely helped. The one-kilometer segments felt like a chance to reset and control our breathing before diving back into the next challenge.Biggest Challenge: The sled push and pull were absolute killers. We knew they’d be tough, but the sheer leg burn was next level. It’s a game-changer, and we now have major respect for those who make it look easy.Proud Moments: Crossing that finish line! The last wall ball station was brutal, but the energy in the room and the support from other athletes pushed us through.Key Takeaways as Run CoachesRunning Strategy Matters – A strong run base helps, but knowing how to pace yourself between stations is key. We went out too hot at the start and paid for it later.Strength Work is Non-Negotiable – Runners, take note: leg power, grip strength, and full-body endurance are just as important as speed. We’re definitely going to tweak our training plans.HYROX is for Everyone – One of the coolest parts was seeing people of all fitness levels tackle this challenge. Whether you’re an elite athlete or just looking for a new goal, HYROX is an incredible test of grit and determination.What’s Next for Us?Would we do it again? Absolutely! But next time, we’re coming in stronger, more prepared, and ready to take on those sleds with a vengeance. We’ll be incorporating more functional strength training and refining our pacing strategy.And for anyone thinking about trying HYROX—do it! It’s tough, but the sense of accomplishment is 100% worth it.

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