RunnersConnect
We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals through our supportive coaching community, science based blog posts, and popular running podcast with the experts of the field, and inspiring every day runners alike.
We are committed to being the running resource you can trust to give you what you actually need as a runner, rather than the fluff that most other websites give you.
We believe that if we create a meticulously researched training schedule that is customized to your exact fitness level, and then provide you with a team of experienced coaches to answer your questions and support your training, you can accomplish anything you set your mind to. We follow this up by connecting you to a supportive community of fellow runners to inspire and motivate your running.
Most importantly, we are supportive of all runners no matter your speed, goals, size, age or experience level. Running is one of the only sport
RunnersConnect
What different workouts should feel like - and why it matters!
No matter your experience as a runner, what pace you run, and what your goals are, understanding effort is the best way to improve as a runner.
Understanding effort is of course a skill that needs practice. That practice starts with understanding what each type of workout should feel like. The better we get at understanding what each workout should feel like, the better we can build fitness.
For distance runners - our aerobic fitness is important. Even the mile is ~80% aerobic! If we are running our workouts too fast - we may not be developing our aerobic fitness.
If we run our workouts too slow - we may not be producing enough lactate to challenge the body and create adaptions.
Effort also helps us to manage conditions that will prevent us from using pace as an appropriate measure of performance. Things like hot humid conditions, hilly courses, and generally off days will require us to adjust our pacing. The best way to adjust is to use effort so that we meet that goal at whatever pace is dictated by the day.
4 months ago | [YT] | 20
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RunnersConnect
What type of strength training works best for Runners?
Runners are near legendary for their aversion to strength training.
Many successful coaches and athletes in the past made a point to avoid strength training.
The philosophical debate over the place of strength work (especially heavy weight training) has gone on for quite a while, and it’s spurred a range of research on the topic.
Luckily, we now have the research on how strength training can help you improve your running and what type works best.
The studies we looked at were as follows:
1. The addition of light strength training
2. The addition of strength work AND additional training
3. More leg strength training
4. Strength Training for elites
Slide through the images above for the results of these studies!
Overall conclusions - runners can benefit from strength training but it needs to be the right type at the right frequency and intensity!
#RunnersConnect #StrengthForRunners #HeavyLifting #LightStrengthTraining #StudiesOnStrengthTraining #BestStrengthForRunners #TrainingTips #RunningEconomy #RunningPerformance #RunningTips #RunningResearch
4 months ago | [YT] | 19
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RunnersConnect
We don’t need much to get out and run but as soon as you add racing to the mix, the expenses begin to add up.
So what are some ways that we can save on races? Here are our top 10 tips:
1. Register Early
Race entry fees are typically staged so that last minute entries are more expensive. Check the policies on refunds or deferrals but registering early can save you money.
2. Check Airline Fees
Use flight trackers to know the best times to book and set up notifications to remind you to book when flights are cheap. Consider bag feels as well!
3. Don’t go the Expo without a shopping list
Know what you need so that you don’t get sucked in to buying things you don’t. Nothing new on race day anyway!
4. You don’t NEED expensive gels
In training test things out and even experiment with what will be on course in case that can save you money.
5. Bring a lot of your own snacks
Pack filling, easy to travel snacks and your own water bottle so that you can avoid having to spend money at the airport.
6. Stay close to the finish line
There are trade offs here but if you can stay close you can save on transport to and from the course.
7. Research local transportation options and check if the races offers any transportation options
For example, Grandmas Marathon is in Duluth, which can be expensive to fly into, however there are buses that run between Minneapolis and Duluth.
8. Speak to locals for recommendations
Locals will be able to give better recommendations for options that are both good and cheaper than the tourist trap places.
9. Explore on foot after the race
Walking may be a little difficult but a little movement might help with recovery and is cheaper!
10. Make a travel budget
Do you have any tips? Let us know in the comments!
5 months ago (edited) | [YT] | 6
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RunnersConnect
Just a few more days to marathon Monday! Here are your last-minute tips 👇
With a few days to go, we aren’t going to build any more fitness, so from a running standpoint, the training is just there to check the boxes - conserve, remind the body of pace, and keep muscle coordination.
This is NOT the time to test yourself. None of the workouts you do in the final 2 weeks of training are going to make us more fit for race day, but they do have the ability to take away from race day if we go too hard.
So instead of worrying about your fitness, use this time to plan how you intend to race!
We don’t want to obsess over the weather, but we do want to plan for it. The number one mistake runners make is not adjusting to the conditions.
Check the weather to know how you need to adjust, not to make yourself stressed about something you can’t control.
Point blank, you’re most likely not going to run what you may be trained for if the conditions were to be hot and humid, but you can still execute a strong race.
The 2nd mistake many runners make, especially in Boston, is getting out a little too quick. The energy is there, and the downhill makes the pace feel easy.
Don’t let this fool you - stick to the pace you planned. The race starts at mile 20 (or at the top of heartbreak), and if you get to that point still feeling good, we can drop some serious time in those final miles!
And of course - don’t forget to enjoy the last week of taper!
#RunnersConnect #MarathonMonday #BostonMarathon #TaperCrazies #MarathonTaper #RacePlanning #MarathonRunners #RaceTips #PaceYourself #RunningTips #RacePrep
5 months ago | [YT] | 5
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RunnersConnect
3 Training Mistakes That Most Often Lead to Injury
MISTAKE 1: TRYING TO MAKE UP FOR MISSED OR FAILED WORKOUTS
While it’s perfectly OK to rearrange and adjust a training schedule to ensure you accomplish the most important runs, simply cramming in missed workouts or attempting them again is the quickest route to injury.
It doesn’t matter if it’s weather related, a mental block, or just not having a good day, having a bad workout is very frustrating.
However, you should almost never try the workout again the next day.
The best approach is to examine why you had a bad day and try to fix that problem before your next session.
Cramming workouts together only leads to overtraining and a significant increase in injury risk. You are better off dropping a run or workout.
MISTAKE 2: RUNNING TOO FAST
Every runner loves when they crush a workout. Nothing feels better than exceeding expectations and soaking up the confidence from knowing you ran well ahead of pace.
Running faster might be well within your aerobic capabilities. However, we know that the structural system (muscles, tendons, ligaments and bones) often lag behind your aerobic fitness.
Remember that no singular workout is the key to success. The only “secret” to faster running is healthy, consistent training.
MISTAKE 3: NOT ENOUGH FOCUS ON INJURY-PREVENTION WORK
Research has shown us that structural weaknesses are a primary factor in most running injuries.
As such, one of the easiest and most effective ways to stay injury-free is to include core and hip strengthening routines into your training schedule.
Unfortunately, most runners already have a difficult time fitting in all the miles, never mind finding time for strengthening exercises. So, they skimp on the strength and preventive training in favor of running more miles
However, a much wiser decision is to include strength and preventive training, even if it’s at the expense of a few miles.
#RunnersConnect #RunningCoaches #RunningTips #TrainingTips #TrainingMistakes #Runners #DistanceRunners #Marathoners
5 months ago | [YT] | 16
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RunnersConnect
Improving as a runner requires a dedicated balance of workouts and recovery.
It also requires smart planning of said workouts to best prepare the body for the demands of our goal races.
So here are our top tips:
1. Understand your purpose
2. Include a variety of workouts types to vary the stimulus.
3. Balance the effort - exhaustion is not the goal!
Slide through the images for more!
Do you have a favorite workout? Let us know in the comments!
#RunnersConnect #Coaching #RunnersConnectCoaches #distancerunning #MarathonTraining #5kTraining #WorkoutPlanning #RunningWorkouts #TempoRuns #FartlekWorkouts #SpeedWork #TrainingTips #RunningTips
5 months ago | [YT] | 9
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RunnersConnect
What can we learn from elites when it comes to recovery?
Most elites take a minimum of 2 weeks very easy after a marathon. However, we often see most other runners jumping back into training after a week or less of recovery.
Yes we understand the soreness has subsided or is even gone completely, but your not recovered. Sometimes, soreness, or lack thereof, isn’t the best indicator that you’re recovered.
So what does the recovery look like for an elite? Here (scroll through the images here) is an example from when Coach Jeff was recovering from the 2009 World Championship Marathon in Berlin.
This race was one that did not go well for Jeff. We often hear runners tell us they don’t need to recover because the race went poorly. Since the time was slower than they hoped it wasn’t that hard on their legs.
Nothing could be further from the truth. If anything, you need more recovery after you fall apart in a race.
Some elites run upwards of 140 miles a week so you can bet their body is more used to recovering from a long hard effort then most peoples. Looking through Jeffs training log and knowing the high volume elites put on their legs, your recovery should be scaled to your own training.
Also note that in the training logs, the easy paces are significantly easier than race pace!
One note that Jeff makes sure to point out: when you take a long flight post marathon wear compression gear. In this race he didn’t fly until the next day, but at times you might be taking the red eye back that night. You don’t want a deep vein thrombosis, and factor five mutations are common and generally undiagnosed, better safe than sorry!
How does your recovery compare? Let us know in the comments!
#MarathonRecovery #EliteMarathoners #EliteRecovery #RunnersConnect #RunnersConnectCoaches #RunCoaching #CoachingTips #RecoveryTips #TrainingTips #PostRaceRecovery #TrainingBreaks
5 months ago | [YT] | 8
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RunnersConnect
One of the most common things we hear from runners is insecurity about being slow.
This is a common reason that many runners don’t reach out for coaching.
We hear:
“I’m probably the slowest person you’ve ever coached” or “you probably don’t work with runners as slow as I am.”
We’re here to tell you that you’re not slow!
Moreover, that this negative, self-deprecating thinking is only holding you back from your true potential!
Shifting your mindset and understanding how you perceive yourself is more important than any workout or training run you could ever do.
Athletes who go into a workout or race with positive thoughts perform significantly better and more consistently than those who approach workouts and races with a negative attitude.
Reframing your belief in yourself starts before a workout or race.
If you’re negative and lack self-confidence throughout your training, no amount of pre-race self-talk and mental preparation is going to undo weeks or months of self-deprecation.
Positive thinking starts with how you frame every aspect of your running.
Slide through the images above for our advice!
#RunnersConnect #RunCoaching #Mindset #PositiveThinking #TrainingTips #RunningTips
5 months ago | [YT] | 9
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RunnersConnect
Plyometrics are the last building-block of a successful strength training regimen so adding them requires a solid foundation of strength.
Furthermore, it is essential that you practice good form when performing these exercises.
If you are ready to try out some plyometrics, here is a sample routine from our Strength For Runners Guide!
1. Water pump x 15 each leg
2. Water pump hops x 15 each leg
3. Height skips x 15 each leg
4. Ankle jumps x 15 total or hops (fast for 30-60 sec)
5. Jumps for distance x 15 total
6. 1 leg connect four x 3 cycles each leg
7. Toe taps x 15 each leg
8. Rocket jumps x 15 total
9. Split squats x 10 each leg
Anytime we are jumping and landing we want to make sure that the knee is not falling inward.
If you notice that happening, we will want to lay off plyometric work and instead work on strengthening our hips and glutes, especially our external rotators, to help protect the knee.
This is just a sample routine. There are many great plyometric exercises that can be beneficial to runners. Do you have a favorite? Try this out when you are ready and let us know how it goes! 💪
6 months ago (edited) | [YT] | 5
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RunnersConnect
You guys asked in the comments, so we listened.
In our latest video we broke down all the research on bicarb for runners to see if it works or if it's just hype. In the video, we...
✔️ Breakdown what exactly bicarb is and what it's theorized to do
✔️ Look at the early research and why it's only now becoming popular
✔️ Dig deep on the more recent scientific literature to see if it has any merit
✔️ And finally provide some practical strategies should you want to try it.
Check it out below and let us know what you think!
6 months ago | [YT] | 0
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