Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories
Patricia recently ran her 6th NYC Marathon! She speaks to her journey to this point, both successes and obstacles. Success_Story

Major milestone: This will be my 12th marathon! I ran my first marathon in Los Angeles in 1996 and ran San Diego in 1998 (the 1st Rock n Roll marathon) and a few others until I ran a Rock n Roll marathon in 2004 in Arizona on limited training and “suffered” the last 13 miles! I didn’t run a marathon again until the 2017 NYC marathon which I got into via lottery and only then started training. This Sunday will be my 6th NYC marathon.

What is the secret to your success? I have always been a disciplined person and have enjoyed running for over 30 years! Every year, I have run at least a 1/2 marathon and in the early years I raced 5ks and 10ks almost every weekend!

What is the biggest obstacle to reaching your goals and how do you get over it? I feel I do not recover as quickly now and have had little issues as my training progressed. Last year my back hurt quite a bit after about 13 miles…this year, I struggled w/right bunion pain and pain in my left foot after attempting 19 miles two weeks in a row! 

What is the most rewarding part of training? I love the feeling when I’ve completed my session successfully even if oftentimes slower than was designated in the plan!

What advice would you give to other members of the Runcoach community? I have reached out to my coach and she always responds quickly w/advice on how to proceed when I feel pain. For example, I have been aqua jogging the last few weeks at her suggestion and my left foot feels much better!

Anything else you would like to share? I love running the NYC marathon! The crowds are amazing and it’s just a positive, wonderful experience to finish!!!!!

What feedback would you offer on the Runcoach experience? Take it a day at a time and reach out to your coach for advice and positive motivation.


winter_runnerIt's dark. It's icy. Let's admit: It's just hard to get out the door when you instantly turn into a crystal the first few steps outside.

But you have goals to pursue, and miles to run. So, let's find the right gear and attitude, to face the worst of Mother Nature's surprises.

 

Protect The Head

Your head is your control center. if you head is cold, your body will be too.
Find a hat or headband to cover the majority of the head and ears.
Products with Merino wool are perfect as they breathe well, wick moisture, and resist odors.


Wrap The Core

Dress in layers and focus on the core. Think of it like a sandwich. 
1-Base layer to wick sweat away that clings to your skin. 
2-Then a long sleeve shirt or half zip that you can potentially even take off mid run if you get too hot. 
3-Finally a windproof shell (think jacket) to be the first barrier against the elements.



Perfect The Pants


In most situations your legs only need one layer (vs the core). Choose a fleece lined legging or pants for extra warmth. You don't want your pants to be too long or loose. The closer the cloth is to your legs, the better it will keep you warm. If you are running through snow, choose some tall crew socks and tuck the bottom of your pants to the sock!



Go For Glory With Gloves

Depending on the temperature you might find that your core and legs are warm, but hands are cold. This is because our extremities are the first to feel cold and lose circulation when the body tries to warm up.
If it's mildly cold pick a thin pair of sweat wicking gloves. These are relatively inexpensive and can be purchased at any apparel store.
If it's windy or below freezing, ditch the gloves for mittens. Mittens keep your finders together, better for circulating body heat. Some mittens come with a wind proof shell, perfect for running in wet winter conditions.

 



Night_running_croppedIn order to fully enjoy the benefits and experience of outdoor exercise, it is important to stay safe.  Although some basics seem fairly simple and even obvious as sound preventative measures, even experienced runners and walkers might do well to review a few simple safety tips.  Although mishaps are rare, the habit of good safety practices can really make a difference that one time when you are desperate for help.

 

Tell someone when and where you are going

If someone is expecting you at a certain time and you don’t arrive, they might send the help or make the call that might prove crucial in that very small chance that you really are in trouble. If no one is aware that you are past due or where you might have gone, those who care about you might have a much tougher time tracking you down.  Leaving a note on the counter, sending a text, or just telling a friend, family member, or co-worker what you are up to is a good habit to keep.  Even if you live alone, leaving a note to be seen by someone else in the event another needed to enter your house while looking for you, a text to someone else, or even an online calendar entry take next to no time at all, and can help others to track you down if things really have gone awry.

 

Be visible

Whether you are running or walking at dusk or dawn, in bad weather or hazy good weather, on a remote trail or a busy road, it does not hurt to wear bright clothes. Make choices that ensure other pedestrians, drivers, cyclists, and others can see you.  Be visible to traffic coming the opposite direction when you don’t have an ample shoulder, be visible if you are sharing a bike path with quickly moving wheeled vehicles, and be visible if you turn an ankle, fall into the bushes and need some help.  If you don’t like loud clothing, a bright hat or even a white hat / visor can often do the trick.  Time to jump on board with the neon trend, even if that means donning a reflective vest at night.  That split second of recognition can make a huge difference in a challenging traffic situation.

 

Have water

This piece is not the space where we talk in depth about the value of hydration as a training tool.  However, water can be crucial if stuck in hot weather or other challenging situations.  It is such a simple thing to bring a water bottle that we might take it for granted, but if you have ever been in a prolonged situation where clean water would have been useful, you will likely never forget again.

 

Be aware of your surroundings

Just like the defensive driving course you took as a high schooler, runners and walkers should always keep their surroundings in mind.  Scanning the path ahead will allow you to stay one step ahead of dangerous situations.  Keep your eyes open for individuals who might be following you in city locales, for quickly opening car doors, for cars entering and exiting driveways.  Be on the look out for wildlife that might pose a problem in less densely populated areas, aggressive dogs with no visible means of restraint or territorial boundaries, and topography with an ankle-challenging pothole ahead.  Furthermore, either ditch the headphones, wear them in one ear only, or turn the volume low enough that you can still be aware of the ambient noise.  That moment of awareness can make the difference.

 

When possible, go with a buddy

Many of us run or walk solo more often than not, but when possible, it is always safer to go along with a friend who can help if something goes awry, and make any individuals with less than wholesome intent think twice about encountering you.

 

Finally, leave a trail

Well, not literally like Hansel and Gretel, but GPS enabled devices, a phone that can indicate your location even if you are unable to – these things can make a big difference.  You might already be carrying your phone for music, but it may prove to be even more important in this capacity.  With running shorts now sporting several pockets, and companies coming up with new types of light pouches every day, there are many ways to carry these things without impacting performance or your enjoyment.

 



Even if you’re not competitive or you’ve never raced, a Turkey Trot is fun way to get the holiday season off to an exhilarating start. Most Thanksgiving day events are fun, non-competitive community events that benefit worthy causes. If you’re a more seasoned runner, you can use the Turkey Trot to test your fitness, or in lieu of a quality workout. Either way, you’ll be able to enjoy all the holiday treats much more knowing that you’ve already made an investment in your health.

  1. Make it a Family (and Friends) Affair. Whether you’re spending the day with family members or friends, a Turkey Trot is something loved ones of all ages, and levels of fitness and experience can savor. After the race, you’ll all have plenty of time for prepare the meal, catch the sports, and relax. The companionship from family and friends can ease any pressure you might feel about the event. And having a family outing helps reduce the stress and the focus on the holiday meal. Some exhilarating outdoor time can ease holiday stress and relieve any guilt you might be feeling about missing out on training.

  1. Dress Well. Wear shirts, shorts, and pants made of technical materials that wick sweat away from the skin. Avoid cotton, which can cause painful chafing. Dress in layers that you can shed as you warm up. If you’re racing in wintry conditions, it’s especially important to cover your fingers, ears, and head.

  2. Set Realistic Expectations. If you’ve been running on a regular basis, look at your training log and consider the paces of your recent workouts to figure out what a realistic finishing time be. If you haven’t been working out regularly, or you’re recovering from hectic travel, don’t sweat the outcome. Consider doing the race as a run/walk or running without your watch. Alternate between walking and bouts of running so that you can sustain an even level of effort from start to finish..  

  3. Fuel Well. There’s no need to carb load for a short race like a 5-K or 10-K. But have a carb-rich snack of foods that give you a boost without upsetting your stomach. Aim for foods that are low in fat and fiber. Bananas, oatmeal, and toast are all great choices. If you’re running in a 5-K, aim for 200 to 300 calories. Drink plenty of water, as dehydration can make even an easy pace feel difficult. Leave plenty of time before the race to hit the bathrooms.

  4. Start Slow, Finish Strong. When everyone around you is running as fast as they can, it can be tough to focus on running at a comfortable pace that feels sustainable for you. It’s easy to get caught up in the adrenalin of the race pack. But if it’s your first race, it’s important to focus on a strong finish that leaves you feeling positive, confident, and excited about racing again.  When the starting gun fires, think about taking the first 5 to 10 minutes of the race to warm up your muscles, shake out any stiffness and pre-race stress, and ease into your own personal feel-great pace. As the race continues, think about gaining strength with each step closer to the end, and finishing feeling strong.

  1. Adjust your schedule. Add your race to your Goals and Results feed, so we can make sure you have the proper spacing between this effort and your next challenging tasks, and “Adjust Schedule” if necessary. Use the unique flexibility of our training platform to stay on track!


Have questions? Contact Us!



Darrel has had an inspiring journey since heart surgery in 2021. He shares the importance of consistency and quality coaching guidance. Screenshot_2022-11-06_4.48.40_PM

Major milestone: Beginning after heart surgery in November 2021, my first milestone was 60 yards. I'm now up to eight miles. Actually, each time that I went farther was a milestone!

What is the secret to your success? Consistency. I know that mornings are best for me. Vigorous activity is essential to keeping my heart healthy.

What is the biggest obstacle to reaching your goals and how do you get over it? Sometimes it’s the time requirement to finish beneficial workouts. Sometimes it’s impatience and the need to go at a pace that is neither too slow nor too fast. I remind myself that results depend on spending time on quality workouts to achieve worthwhile goals. What is the most rewarding part of training? Finishing the exercise. Feeling the burn or the fatigue when it’s time to relax.

What advice would you give to other members of the Runcoach community?
Talk with the coaches. Trust the program. As long as you’re working on fitness goals, give yourself grace on missed days or more difficult sessions.

Anything else you would like to share? Always before I trained for marathons or ultras (10 total) on my own. Training methods have changed these past 20 years. I needed sound guidance to rebuild from ground zero. My coach, Hiruni, encouraged me. She always replied to my messages. The Runcoach program is an effective training system. 

What feedback would you offer on the Runcoach experience? Runcoach offers so much to inform and encourage runners to meet their goals. The personal contact is real. The resources are extensive. You are doing well. Please don’t stop.


1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.staying-fit-winter 

2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.

3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!

4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.

5-Don’t skimp on sleep! Rest is essential for your health.

6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.

7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.

8-Spend time outside getting fresh air on a daily basis. 

9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.

10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!

Last modified by; Cally Macumber



There are almost unlimited ways to get an enjoyable workout in when you are in a recovery cycle, need to give a running related sore body part a rest, or when you are hoping to add activity without additional running mileage.  In the chart below, we focused primarily on activities which function as running replacements in terms of cardiovascular stimulation vs activities like yoga, which may have other helpful primary benefits such as flexibility, etc.

Have a question, comment, or recommendation on your favorite cross training exercise? Write to your coach!
cross_training_grid_cropped_v2



















                       




























Updated by Cally on July 15, 2023







































As the temps drop and the leaves turn, that can only mean one thing. Fall road racing is here.Marathon Runner Group

It can be easy to fall into the mindset of "I have to have the perfect build-up to my race." I'm here to tell you no such thing exists. Here are some tips and tricks to help when the inevitable happens!

1. Injuries happen. It is important to stay calm. Remember you can only control so much. Book an appointment with your physical therapist, reach out to your coach for training adjustments, cross train if necessary, and rest (body and mind). Stress won't help the injury, and can only hurt it further. This doesn't necessarily mean your race is over. Missing time now can be a blessing in disguise for the future!

2. Illness happens. All of the hard work and training can sometimes suppress the immune system. It's not uncommon for marathoners to catch a cold during their taper. Also very easy to panic in this situation, but try not to! There is a lot you can do that will help your body come up. Try and focus on hydration, eating foods that nourish (I crave homemade chicken noodle soup), and extra sleep. Taking off training during this time is recommended. This is your body's way of saying, "hey I need a break so I can perform on race day." Fitness doesn't diminish from a few days off. Try and push through it and you could make it worse.

3. The fatigue will set in, and when it does you will doubt yourself. Don't! Training for a marathon is hard work. One day you're smashing a workout, and the next you're barely able to get out of bed. The body takes time to absorb all the training, so there will be times you feel flat and tired. This is normal, but important to listen to. Give yourself rest if you feel like you need it, as pushing too hard during this time can send you into a hole that is hard to get out of. As you do more and more build ups, you will know the difference between tired and too tired.

4. Nerves are normal. As the race creeps closer, nerves will too. You want the right balance of nerves to help you get excited and not overly anxious. I like to start a book during my taper (no not a running book). Sometimes taking your mind elsewhere when you have a big event coming up is the perfect recipe to help calm things down. Get creative, but find something different to occupy your time that you'd normally spend running more miles. You want non running focus in your life so that you get a break from obsessing over the big day!

5. Enjoy the process. We put so much into a single day that it can get overwhelming. Try and remember part of the fun of this is the preparation. Without this piece the race wouldn't be what it is. Smile and know you are doing something special.



Frank is celebrating the successful completion of the Ottawa Marathon '22 in 3 hours and 50 minutes. 
His story sheds some light on the journey to healthy running amidst a busy lifestyle.Frank Marshall jogging city streets

Major milestone: Ottawa Marathon 2022.  Completed in 03:50 (gun time was probably 03:45 because I finished on the line with the 03:45 pace bunny!).

What is the secret to your success?  Stretching, running, breathing, groceries, walking, more walking.  Having good routes.  I've been running a lot ever since I was 4, but walking and carrying big groceries has been the most stable and consistent thing that has kept my fitness regardless of my general running form or participation in events.  Having people who support you is massive, if you don't know anyone obvious in your vicinity, join a running club or a training program - even if you don't attend all the time, it gets you off the ground to independence at the very least, but can do a lot more as well (Runcoach certainly helped!).  Breathing rhythm is very important, it helps for just about anything that requires effort because it helps you maintain composure in a way I find little else does.

What is the biggest obstacle to reaching your goals and how do you get over it?  Work and family commitments.  I took physical education as an elective in high school every year starting Grade 10, because I couldn't fit a club in to my packed schedule.  During my university years (2008-2020), I didn't always have the time to run much, so I just participated in a handful of small races (<15K).  But during terms, I walked with the patience of knowing that I'd be running again at the end of that testing period, and that would keep me fit enough to get going quickly out of the blocks upon resuming my running.  Running in this case meant playing soccer, long-distance runs, and tennis - all good, different forms of running.

What is the most rewarding part of training?  You feel very good after a tough run because of the adrenaline rush and subsequent clarity of mind, so that gives you the incentive to agonize for an hour.  The clarity of mind comes because your body is functioning well the rest of the day.  You need good eating habits, so that adds to your feeling well during the day.  The adrenaline rush helps you because without that it's hard to get from anywhere other than exercise; new movies don't come out at the cinema every day, sports events occur once a week, eating too much chocolate comes with lows later on because it does something bad to your digestion.  Racing is great because of the way the local community comes out just to see the runners - not to mention the rather tremendous good will you see from volunteers (this is really some of the best of society that you will ever see).  I should say: virtual races done solo are fantastic, though you should probably have at least one person there to provide you drinks and cheer you on for the day.  I ran my first half marathon in 2021 during lockdown.  Having a friend and my parents there made that day more or less as exciting for me as the 2022 in-person event a year later.

What advice would you give to other members of the Runcoach community?  Personal experience (differs between people, so might not apply to the reader): if you've never run before, don't run unless you've tried walking long distances (e.g., 5K).  Buy running shoes (that was my first mistake, and my foot let me know about it!).  Follow instructions of a coach/teacher or any other trainer (e.g., running partner) who knows more about running than you do.  Try different styles of running.  Absolutely, do 20 minutes of static stretching post-run, 10 minutes of dynamic stretching pre-run.  Eat not too much the night before a run, but have something to eat alongside you during the run.  On a hot day, drink more than you feel like consuming.  On a freezing day, bring gloves and run in loops rather than long stretches.  Try laps before running too far - that way, you calibrate how far your route should be.  Buy a book about running, better if it is a very detailed one, it's worth paying for.  Read a blog (Runcoach blog is amazing).  If you're running and don't feel in control, slow down.  The most important thing is to finish the assigned distance.  Even if the time ends up poor, long-distance running is often about just pushing yourself at this moment in time.  You don't look at people running in the morning and think they're slow or fast; you normally think, "That is someone pushing hard, good for them".  You don't go easy on yourself, though, you go as far as you can go without losing control in the sense that absolutely you must reach the finishing line and you'd rather avoid a bad time as a bonus.

Anything else you would like to share?  My family, my friends, and my teachers have all been important in starting me off, maintaining and developing my running activity throughout the years.  It is to them that I owe all of my achievements, the hard work I put in is largely a reflection of their remarkable efforts over many years.  The people of Runcoach who have provided those Hi-5's have offered brilliant support throughout my training, that is the kind of support that you think about when your legs feel like quitting.  Also, a word for Terry Fox, whose charity run is held in many places worldwide (or virtually, in the areas of some readers).  Look him up if you don't know his story, and try giving up on a hard run after you've read that.  That story gives me a lift sometimes when I feel that the effort is getting too much.  Also, thinking of how good the warm drink and meal back home are going to taste!

What feedback would you offer on the Runcoach experience?  I began with Runcoach using the free trial offered in preparation for the 2021 virtual Ottawa Half Marathon event.  I started it in March 2021 as I began training, concerned from my previous experiences of physical-education courses that I'd be making novice errors during training for a distance >5K longer than my previous distance record.  This was the time of lockdowns and isolation, one that nobody likes looking back to.  Runcoach here was pivotal because it not only pushed me to new distances and raised my general health and performance standard, it helped me through Winter 2021 when lockdowns were in full force and cold conditions meant that indoors was more of a necessity.  I learnt a lot from my coach, he was there every time and punctual whenever I had questions.  The option of the log entries is terrific, and also the adaptation of the schedule after a goal has been reached always seems to work well for me, I rarely feel intimidated.


<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
Page 4 of 20
Movecoach is a brand owned by Focus-N-Fly, Inc Copyright 2024