by Run4PRs
We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial
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8/21/2018
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April 18, 2025
<p>283. SHOULD YOU RUN LONG EVERY WEEKEND?</p><p>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</p> <p>Cut Back Weeks</p> <p>What is the def of a long run</p> <p>7 day is just easy mentally for people to create but its truly ot ideal</p> <p>Training is a high stress load on the body.</p> <p>Your body needs macro and micro rest</p> <p>It allows you the chance to recover from the hard training</p> <p>You don’t actually get faster from the training, you get faster from the recovery periods</p> <p>Other things to do instead of a long run</p> <p>Cut back long run</p> <p>A short workout</p>
April 11, 2025
<p>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. </p> <p>Your background?</p> <p>Other endurance sports?</p> <p>Are you injury prone? High mileage = high responsibilities</p> <p>How long have you been running?</p> <p>How many miles per week do you usually run?</p> <p>Have you ever increased and gotten hurt?</p> <p>Current life</p> <p>Do you get 7-8 hour of sleep per night</p> <p>What are your goals?</p> <p>What are you training for in the next few months/years?</p> <p>When was your last off season?</p> <p>Your training</p> <p>How often do you do other activities</p> <p>Do you have time to commit to more mileage?</p> <p>Will you have to sacrifice sleep?</p> <p>How do you feel after a week of increase or decrease</p> <p>Do you currently run slow enough on easy days?</p> <p>Can we optimize by adding in quality workouts?</p>
April 4, 2025
<p>www.run4prs.com</p><p><br /></p><ol> <li><p>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.</p></li> <li><p>Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization.</p></li> <li><p>Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue, burnout, and increased risk of injury. Easy runs provide a crucial balance.</p></li> <li><p>Improving Running Economy: Running at easier paces helps you develop a more efficient stride and conserve energy over longer distances.</p></li> <li><p>Strengthening Muscles & Tendons: Easy runs gradually strengthen your musculoskeletal system, making you more resilient and less prone to injury.</p></li> <li><p>Enhancing Mental Fortitude: Embracing easy runs teaches patience, discipline, and the importance of listening to your body.</p></li></ol>
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