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How Trust, Flexibility, and Fun Led to a 50-Minute PR at 53

Major milestone:

I had an injury, then covid struck, I was honestly beginning to worry about making it to the start line of Marine Corps Marathon! With the help of Coach Rosie keeping me on track, I had a 50 min. 16 second MCM PR! How_Trust_Flexibility_and_Fun_Led_to_a_50-Minute_PR_at_53_1

What is the secret to your success?

Trust your coach and trust the training, being willing to adjust and pivot, and don't be afraid to eat! I had to fuel my body more and know it's ok to actually run less and allow my body to recover. I would be ok!

What is the biggest obstacle to reaching your goals and how do you get over it?

The biggest obstacle was getting out of my head and believing that I needed to trust my body, even at the age of 53 I can do hard things while having FUN!

What is the most rewarding part of training?

For me the TRAINING IS FUN. I like the different assignments but also being willing to pivot and adjust. The communication between Coach Rosie and myself was always working together well.

What advice would you give to other members of the Runcoach community?

Have fun and enjoy the experience. It won't be perfect but if you're willing to pivot and adjust, trust your coach, everything will work out for your race!

Anything else you would like to share?

I've been with the program for years now. There's a reason. It works. Why change sometimes that works?



We’re excited to announce that Runcoach will be partnering with the World Athletics Road Running Championships San Diego – 25, September 26-28!

This is your chance to join the world's best runners as they compete for the title of World Champion - and, with our coaching services, you'll be well-prepared to take on the challenge!world_athletics

Race Schedule:

  • Friday, September 26: 1 Mile
  • Saturday, September 27: 5K
  • Sunday, September 28: Half Marathon

With Runcoach by your side, you’ll receive personalized training plans and expert coaching to help you reach your goals for one, two, or all three race distances over the championship weekend!

Register today to take advantage of special early registration pricing. Use Promo Code = Runcoach for a discount until November 30, 2024. Can't make it to San Diego in 2025? You can still participate by registering for one of the Virtual Races!

Don’t miss out on this awesome opportunity to elevate your performance with Runcoach and be part of an unforgettable event.



After a Decade Away, Runner Crushes Her Half Marathon

Major milestone:

Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also, very first race over 10k that I did not walk a single step! 

What is the secret to your success? Jessica_Ditto

Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!

What is the biggest obstacle to reaching your goals and how do you get over it?

I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!

What is the most rewarding part of training?

Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!

What advice would you give to other members of the Runcoach community?

Listen to your coach! They know what they are doing, and are amazing!

Anything else you would like to share?

I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.

What feedback would you offer on the Runcoach experience? 

This is the best training program/coach I have ever had! Could not be more happy!



33 Minutes Faster: A Marathon Transformation Story

Major milestone:

I was able to run a marathon 33 minutes faster than my personal best. And it’s all because of the coaching app.

What is the secret to your success? drink

I am terrible at planning and sticking to a strict run schedule. This year I trusted the coach and made sure to follow what he said and just that alone made all the difference.

What is the biggest obstacle to reaching your goals and how do you get over it?

My biggest obstacle was scheduling runs and not knowing what distances my long runs should be. The coach app helped me know that this weekend I would need to run so much and that I should take rest days. I didn’t want to over do it so I made sure to never go over the mileage too much.

What is the most rewarding part of training?

Honestly, the rewarding part was getting all new personal records at almost every run. The most rewarding part was when I was running my marathon I realized I was much better prepared this time, and when I realized I was so close to getting a sub 4 hour marathon (I was over by 33 seconds and I know exactly where those seconds were). Nothing felt better than crossing the finish line knowing I trained for this and it was all worth it

What advice would you give to other members of the Runcoach community?

Trust the coaches. They absolutely know what they are doing and it shows. I used the Runcoach app twice now. The first time I didn’t fully listen to it. The second time I did and it helped more than I could have hoped for.

Anything else you would like to share?

I registered for the app at the middle of training for a marathon. I realized I was a month behind in my training and I needed guidance. I registered and explained to coach Tom all the different runs I had and my concern that I was behind in my long run distances. Coach Tom immediately adjusted my runs, it was intimidating that I had to start my long runs at 12 miles that weekend but I knew I could do it and with each long run and each daily run I felt more and more confident in my running abilities. I will definitely be using the coach app again next year!



As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider:

Rest Days Aid in Muscle Repair 

Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. meditate

Prevent Fatigue and Injury

Skipping rest can lead to burnout and injuries, hindering your progress.

Frequency of Rest Days

While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired.

Active Recovery Options

On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain

Rest in the Taper

As race day approaches, rest becomes essential to allow your body to recover and perform at its best.

Post-Race Recovery

After the race, give yourself time to rest before resuming training to avoid injury.

Rest is Part of Progress

Rest days are not a setback; they are a vital component of a successful training plan.

Rest Promotes Super Compensation

This is when you observe a number of physiological benefits from the stress of training such as increased heart stroke volume, improved blood chemistry, pervasive capillarization, other cellular adaptations. In other words, after you stress the body with workouts and long runs it is in recovery where your body says “I have to build myself up for the next run”.

By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.



From Non-Runner to Marathoner: Crushing a Sub-5 Goal

Major milestone:

First Marathon at 40+!! Non-runner. Goal - sub-5 Actual- 4:52:44. Mind blown!! My half PR- 2:08:23! Simply stoked!shwetha

What is the secret to your success?

Consistency, patience, and grit!!

What is the most rewarding part of training?

Keeping on target range per Runcoach!! Absolutely fantastic plan! Cally you go girl!!

What advice would you give to other members of the Runcoach community?

Discipline, go easy on days you can’t control.

Anything else you would like to share?

Just immensely grateful for the most realistic and reasonable plan. Awesome job Runcoach!

What feedback would you offer on the Runcoach experience?

Fantastic!! Made my dream come true and with a mind-blowing pace! I acknowledge I am not Kipchoge but definitely more than that! I am a full time professional, mom of two elementary school kids. And yet I did this! Super proud of myself and the running community. My husband played a very supportive role. Just super thankful.



As your fall marathon grows nearer, the power of your mind becomes a key determinant of your success. Beyond physical training, mental resilience is vital for conquering the challenges ahead. This blog post focuses on 5 tips to harness your mental strength throughout your training segment, ensuring you're mentally prepared for your marathon journey. Mental_Strength_for_your_Fall_Marathon

1. Visualize Victory:

Visualization is a powerful tool. Envision your successful marathon, from the starting line to crossing the finish. By mentally rehearsing your achievement, you boost confidence and alleviate anxiety.

2. Set Smart Goals:

Set specific, measurable, attainable, relevant, and time-bound goals with your coach. We can help provide direction and motivation during training, anchoring your efforts in purpose.

3. Positive Self-Talk:

Your internal dialogue matters. Foster self-encouragement and counter self-doubt with affirmations. A positive self-talk routine builds mental resilience. You are determined, strong, and capable. 

4. Embrace Challenges:

Challenges are often unavoidable opportunities in disguise. Adopt a growth mindset and learn from difficulties. Overcoming obstacles fortifies your mental toughness. There is nothing you cannot overcome.

5. Practice Mindfulness:

Stay present during training runs and the race itself. Techniques like focused breathing enhance focus and calmness.

Through visualization, goal setting, positive self-talk, embracing challenges, and mindfulness, you can elevate your mental game for your fall marathon. Your mental strength is your secret weapon - use it to shape your success!

6. Trust the Taper:

As Coach Rosie says: "The paces that may feel challenging in training now will feel significantly easier on race day. Remember that your legs will be fresh and you will reap the benefits of your hard work. Soak up the energy from the crowd and allow it to drive you forward. Above all, celebrate all of the hard work you have put in. This is your time to shine."

7. Break it Down: 

Coach Tom likes to say:  “Don’t think the of the Marathon as a 26-mile event, instead think of it as a series of 26 mile repeats”.  This implores simple focus on the next mile as the personal Marathon experience usually ebbs and flows.  So try not to think of Mile 26 when you’re at Mile 8.  Instead focus on Mile 9 and get through that.  Often times the break down of both workouts and the race itself into singular steps, make the process that much more palatable."

 



Runcoach Athlete Breaks 5-Minute Mile for the 38th Consecutive Year

Major milestone:Success_story_Ken_Cooper_Resized

Recently ran sub 5:00 in the mile for the 38th consecutive year.

What is the secret to your success?

Commitment to do something every day. Writing each workout in a training log. Having a goal to chase.

What is the biggest obstacle to reaching your goals and how do you get over it? 

Sleep. Staying healthy. Cannot take as many hits as I used to. Have to train smarter. Listen to my body. Incorporate cross training (i.e. bike).

What is the most rewarding part of training? 

I still love the feeling of hitting exhaustion after crushing a tough workout. The level of satisfaction on the cool down is still magical. It still feels amazing hitting it each year.

What advice would you give to other members of the Runcoach community?

Stay consistent. Set a goal and go after it. Sacrifice for the goal.

Anything else you would like to share?

Set a goal or a number of goals and let people know what you are doing. I have people asking me often how I am doing on cracking 5 mins. It keeps me honest and focused. Dont be afraid of having a crazy aggressive goal. But have achieveable mini-goals along the way so you feel success and stay motivated.

What feedback would you offer on the Runcoach experience?

Trust the training.



I started working with a nutritionist after bonking one too many times in a marathon. What I learned was not surprising, but also not common knowledge when trying to do your own research. The longer the distance, the more important the fueling!

1. Carbohydrate Intake:
  • Spoiler alert; it's so much more than you think. I was taking what I thought was a lot, but it turned out my body was just burning at a higher rate than what I expected. The fix was actually pretty simple once I figured out what sat well during a race. I was able to make adjustments like sipping on a carbohydrate drink before the start, adding an extra gel, and carb-loading an extra day ahead of the race. Things like juice and gummy candy (who knew) were my secret weapons when I got sick of white rice.
2. Supplementing:
  • This one is tricky. It's important to stay in my scope of practice, but I found supplements that were non-negotiable for me. They may be for you too! Iron is a big one, and I think absorption tends to complicate it. Ultimately, it was important for me to take daily and with the right foods/liquids. I found pill form and night time yielded the best absorption for me. Vitamin D is also crucial, and my levels were surprisingly low for the amount of sunshine I got training. Bone health isn't something to mess with in running. The key here was finding a quality high dose supplement, and not your average grocery store brand. Finally, I added in fish oil and curcumin after learning this was really beneficial for the kinds of stress runners experience. Take all of this with a grain of salt (or electrolyte). NOTE:  Both Iron and Vitamin D are not water soluble and should only be taken under the guidance of a Medical Professional.
3. Frequency:
  • I was eating a lot, but not eating often. Snacks are back! I found that I was struggling on my doubles (running 2x/day) because I wasn't necessarily under fueled, but rather lacking quick energy because it had been so long since I last ate. Sometimes you just aren't hungry, and that's where the right foods come into play. Once I found the right snack, I was able to power through my second run rather than slog through junk miles.
4. Hydration:
  • Take what you're drinking during the day, and double it (well kind of). I was not drinking enough, and it was showing. Coffee is my weakness, and if I could just drink that during the day I would. However, it wasn't setting me up for feeling good in warm weather training/racing. Even in the cooler months it's helpful, as we just aren't that thirsty. Once being assigned a higher intake, I went to the store and bought that giant bottle with the time stamps. I didn't care how I looked. I was hydrated and energized. It goes without saying, but throw in electrolytes ahead of training if you can.
5. Blood Work:
  • When in doubt, go to your primary care doctor! They can order labs for you to figure out why you might be feeling off (or injured). I try to get my usual levels tested after each season so that I know what I need to work on. Training is stress and then adaptation, and so these values will change naturally. The body is amazing this way! These tips helped me take my health to the next level. Taking control of your nutrition can be fun (and should be easily accessible). I know when I got it right it became like my own superpower. I hope these ideas help you too!

Written by Coach Alex



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