Common Concerns About Hiring a Running Coach

If you have been struggling to hit that PR or perhaps if your running is just lacking lately, you may have considered hiring a running coach. By why hire a coach? It's running. Just go out and run, right? Well, not necessarily. Let's look at some of the common concerns people have about hiring a running coach and how they might be better than expected:

Cost

Running coaches can be expensive, and some people worry that the investment won't be worth it.

Consider this: While coaching can cost a good chunk of change, a good coach can help you reach your goals faster and avoid injuries, potentially saving you money on physical therapy or missed races down the line. You can also find budget-friendly options with group coaching plans or introductory sessions.

Finding the Right Coach

There are a lot of coaches out there, and it can be tough to find one that's a good fit for your personality, experience level, and goals.

Do your research! Look for certifications, experience with runners at your level, and reviews from past clients. Talk to a few coaches before settling on one to see if their coaching style meshes with yours.

Time Commitment

Training plans can be demanding, and some people worry that they won't be able to fit all the runs in with their busy schedules.

A good coach will create a plan that considers your lifestyle and available time. They can help you be efficient with your training and make the most of the time you have.

Will I Enjoy It?

Running with a coach can feel more structured and less spontaneous than running on your own.

This is true, but a good coach can also help you discover new ways to enjoy running. They can introduce you to different types of workouts, keep you motivated, and celebrate your successes along the way.

What if I Don't See Results?

It takes time and effort to see improvement in running, and some people worry that they won't see the results they're hoping for.

A good coach will help you set realistic goals and track your progress. They can also help you troubleshoot any setbacks and keep you on track.

By addressing these concerns upfront, you can make an informed decision about whether or not hiring a running coach is right for you.

If you'd like to learn more about my approach to coaching, or how I can help you run faster and injury free, please contact me. At the very least, follow me on Instagram @AshevilleRunningCoach for free tips and trick to help you run better. 

Conquer Your Longest Runs: Top 5 Tips to Make Them Epic

 

Conquer Your Longest Runs: Top 5 Tips to Make Them Epic

Long runs are the cornerstone of any solid running plan. They build endurance, boost confidence, and prepare you for race day. But let's be honest, sometimes they can feel like a drag. The miles tick by slowly, and your mind can start to wander.

But fear not, fellow runners! Here are my top five tips to transform your long runs from endurance tests to epic adventures:

1. Embrace the scenery:

Running outdoors offers a fantastic opportunity to connect with nature. Take advantage of this! Choose scenic routes with stunning views, lush forests, or calming coastlines. Soak in the fresh air, listen to the birdsong, and appreciate the beauty around you. It'll do wonders for your mood and motivation.

2. Fuel your journey:

Proper nutrition is crucial for long runs. Pack healthy snacks like energy gels, fruits, or nuts to keep your energy levels up. Don't forget to stay hydrated by carrying water or a sports drink. Remember, your body needs fuel to perform its best, so don't skimp on pre-run and mid-run nutrition. Your long run is also a great time to experiment with your gels and find out the timing that works best for you when it comes to refueling. 

3. Break it up:

Long runs don't have to be solitary endeavors. Run with a friend, join a running club, or find a running buddy online. Having company can make the miles fly by and provide much-needed motivation and support. Plus, it's always more fun to share the experience! You don't even have to have a friend for the whole run. Maybe arrange for someone to join you for the last half or for a section where you always feel you need a push. It's up to you!

4. Embrace the mental game:

Long runs are as much a mental challenge as they are physical. Be prepared for moments of doubt and fatigue. Practice mindfulness techniques like meditation or positive self-talk to stay focused and overcome negative thoughts. Remember, your mental strength is just as important as your physical fitness.

5. Celebrate your accomplishment:

Every long run is a victory! Take time to acknowledge your achievement and reward yourself. Enjoy a delicious post-run meal, take a relaxing bath, or do something you enjoy. Celebrate your progress and stay motivated for your next long run adventure.

Bonus Tips: Don't be afraid to experiment! Try listening to music, podcasts, or audiobooks to keep your mind engaged. However, keep the volume low so you can hear traffic, cyclists, other runners, etc. Consider running a loop course so you can easily access water and snacks. And most importantly, have fun!

Long runs can be challenging, but they can also be incredibly rewarding experiences. By following these tips, you can transform your long runs into epic journeys that help you reach your running goals and enjoy the process along the way.

Happy running!

Tips and Tricks to Keep you Running

Tips and Tricks to Keep Running

Have you ever felt like you needed to stop during a run but you didn't want to. You really wanted to push yourself, but your brain and your body were at odds? Here are some simple tricks you can use that should help. 

Visual Anchors

I'm not sure that "visual anchor" is the best term to use, but it works for me. I don't think of an anchor as a weight that keeps a boat in place. I think of it as a hypnosis-type anchor. A strong connection or feeling associated with a desired state or outcome. Great...so what does that mean in practice? 

When running, if you feel like you want to stop, pick a spot off in the distance. A telephone pole, a parked car. A building, tree, streetlight...doesn't matter. Just pick a point and tell yourself that you will get to that point before you can walk. Now - here's the second part of the trick - as you get close, pick a point just a little farther and tell yourself that's the new point. Continue to do this. More often than not, you'll find yourself forgetting you wanted to stop and you can stop using the visual anchors.

Counting Steps

This may sound weird, but taking your mind off running and thinking of something else is another form of hypnosis I use when running. Let's say you're running and you want to stop. No problem, tell yourself you can stop after 100 steps with the right leg. Now you just start counting every time your right leg touches the ground. Almost always, this distraction will get you back into the zone and you'll continue running. 

Change your pace

Sometimes, changing your pace can be just enough to keep you going. Of course, you have two options: Speed up or slow down. 

Slowing down works well if you're running a faster pace than your easy runs. It can easily extend how far you run by adjusting your pace. 

Speeding up, believe it or not, can help you run farther too. For just a block, a minute or to some random point you pick out off in the distance, pick up your pace. You'll find that you are recruiting different muscles or the same muscles in a different way. Often this can be just enough of a change so that when you settle back to your prior pace, you can keep going. 

I hope these help. What strategies do you use to keep going when the going gets tough?

How to Create a Running Plan

How to Create a Running Plan

I don't care if you want to run a mile or a marathon, you will benefit from having a training plan. And guess what? Creating a training plan is essentially the same no matter the distance. Any plan will need to factor in easy days, rest days, speed work and long runs. Those are the four ingredients of any running plan.

Duration

When I'm coaching runners, I like a 12 week plan. I break it up into 3 x 4 weeks.

Base Phase: Four weeks long. This is where I focus on building up mileage and getting runners used to running. I don't do much if any speedwork. Just easy days, rest days and long runs. 

Strength Phase: Four weeks long. Here I will have them add in speed work like hills, rolling hills, repeats and tempo runs. 

Speed & Taper Phase: 2-3 weeks long. In this phase, I will have runners do intervals, down hills runs, fartleks and tempo runs. The remaining 1 or 2 weeks will be tapering down to make sure the legs are fresh for the running event they've been training for. 

Easy Days

You may have heard of the 80/20 Rule. It seems to be the new buzzword, but honestly, it's just good, age old advice that's been re-packaged to look shiny and new. The majority of your runs should be easy. What is easy? Conversation pace. This is the pace you can run and still talk to your running buddy.

Rest Days

Everyone needs a rest day or two. You may feel like you can run 7 days per week. You might even be right. However, I can promise you will get better by taking a rest day or two. When you take a rest day, you allow your body time to adapt to the stress that comes from training. You come back stronger and faster over time. 

When you are starting out, I'd suggest 2 rest days per week. You want to ease into training. 

Speed Days

Speed days can be on or off a track. Intervals and repeats are most often done on a track, but they don't need to be. You could do them on a street or in a park. Then there's Fartleks and Tempo runs. I like Tuesdays and Thursdays for my speed days.

    Repeats are run hard. Like a gym workout, you will have a number reps to achieve. Typically, each rep is run at race pace or faster. Your rest period will be equal to your time spent running hard. For example: Run 6 x 400m at race pace with 400m for recovery jog.  You could also do timed repeats such as 6 x 2:00 at race pace with a 2 minute recovery jog. After the recovery period, go into the next rep and repeat.   

    Intervals, like Repeats, are run at a hard pace that you determine. Typically race pace or faster. They are similar to repeats but your rest period will be shorter than the time running hard. For example, 6 x 400m at race pace with a 200m jog for recovery.  You could also do timed intervals such as 6 x race pace for 2 minutes with a 1 minute recovery jog. After the recovery period, go into the next rep and repeat.   

    Fartleks are usually run on a road or trail, but they could be done on a track. A fartlek is Swedish for "Speed Play". Simply go for a run, but periodically, pick up the pace. You can do mile pace, 5K pace, half marathon pace...whatever you want. Just play! As for how long, you can play with that too. Do it for a minute. Do it to that tree way up ahead. Run 20 light poles hard....it's totally up to you. 

    Tempo Runs are run at a pace you could hold for an hour. Think 10K pace here. But you won't run it for an hour. You'll only run the tempo run for about 20-30 minutes. 

Long Runs

The long run is just that. It's your longest run of the week. You'll only do this once per week. I like Sundays. Now, the question is, how long should a long run be? An easy answer would be a run longer than your typical runs. Be we won't be so easy. 

I would suggest keeping your long run to between 20% and 50% of your other weekly mileage. If you are just starting out running a mile per day, 5 days per week. Then a 2.5 mile (50%) long run may be a little too  far, but a mile (20%) isn't any longer than your usual run. So maybe bump it up. However, if you are a super athlete running 2.5 hour marathons and you're running 100 miles per week, I would NOT recommend a 50 mile long run. This is where a running coach comes in handy. 

But realistically, for easy math, let's say you run 4 miles per day, 5 days per week. That's 20 miles. A long run of 4-6 miles (20-30%) would be good starting out and work up to 10 miles (50%) for a long run. 

Summary

In summary you should have a training schedule that looks like this for the 2nd and part of 3rd phases:

• Sun - Long Run
• Mon - Rest
• Tues - Speed
• Wed - Easy
• Thu - Speed
• Fri - Easy
• Sat - Rest

There are of course things I didn't get in to that you would want to consider: Form runs, stretching, warm ups and cool downs, etc. But that's for another blog post. 

How to Set Running Goals

In this post, I'd like to provide you with some tips for setting running goals. Goal setting is an important aspect of improving performance and staying motivated. Here are a few of my recommendations:

Make your goals specific

Set clear and specific running goals rather than vague ones. For example, instead of saying, "I want to run faster," specify a target time or distance you want to achieve. Specific goals provide focus and direction.

Set realistic and achievable goals

While it's essential to challenge yourself, make sure your goals are realistic and attainable. Setting overly ambitious goals can lead to frustration and demotivation. Consider your current fitness level, previous running experience, and available time for training when setting your goals.

I actually like to set 3 goals. One that I'd be happy with. One I'd be excited to get. One I'd be totally jazzed if I got it. All within reason, naturally. For example, I'd be happy with an 8 minute mile. Really happy with a 7:45. Totally pumped if I ran a 7:30. All would be very reasonable given the amount of time you have to train.

Use the SMART framework

Apply the SMART (Specific, Measurable, Attainable, Relevant, Time-bound) framework to your running goals. Make sure they are specific, measurable, within reach, relevant to your overall objectives, and set a deadline for achieving them. For example, "I will run a 10K race in under 50 minutes within the next three months."

Break goals into smaller milestones

Divide your long-term running goals into smaller, manageable milestones. Achieving these milestones along the way provides a sense of accomplishment and helps maintain motivation. For instance, if your goal is to run a marathon, set smaller goals of completing a 10K, a half marathon, and so on.

By doing this, you get that sense of accomplishment along the way which keeps you motivated.

Focus on process-oriented goals

While outcome goals (such as winning a race) are important, it's crucial to also set process-oriented goals. These goals focus on the actions and behaviors that lead to success. For example, committing to a specific number of training sessions per week or improving your running form can be process-oriented goals.

Monitor and track progress 

Keep a record of your running sessions, times, distances, and any other relevant data. Regularly review your progress to stay motivated and assess whether adjustments are needed. Tracking your progress can also help identify patterns, strengths, and areas for improvement.

I used to use a journal book. Then I switched to excel. My Fitbit now captures everything and I'm sure you've heard of Strava! Click here for some great journals at Amazon.com

Be flexible and adapt 

Recognize that circumstances may change, and it's okay to modify your goals when necessary. Life events, injuries, or unexpected setbacks can impact your progress. Adaptation and flexibility are key to maintaining motivation and continuing to make progress.

Share your goals

Consider sharing your running goals with a supportive friend, running group, or coach. Verbalizing your goals to others can increase accountability and provide a support system. Others can offer encouragement, guidance, and motivation along the way. Social media is a great way to do this too. You can't let your followers down. Plus, it gives you content to post. 

Remember, goal setting is a dynamic process. Regularly reassess your goals, make adjustments as needed, and celebrate your achievements along the way. Enjoy the journey and focus on the progress you're making in your running endeavors.

Running for Longevity

Did you know that running can help you live longer? According to a study published in the British Journal of Sports Medicine, running can help reduce your risk of premature death by up to 27%.

Running can also help improve your overall health, which can contribute to a longer, healthier life. In addition, running has been shown to reduce your risk of many chronic diseases, including diabetes, cancer, and heart disease.

As a running coach, I can help you develop a training plan that is designed to help you improve your overall health and longevity. Let's work together to help you achieve your goals and live a longer, healthier life.

The Benefits of Running for Weight Loss

The Benefits of Running for Weight Loss

Are you looking to lose weight? Running can be a great way to achieve your weight loss goals. According to the American Council on Exercise, running burns more calories per minute than many other forms of exercise, making it a great way to burn fat and lose weight.

Running can also help increase your metabolism, which can help you burn more calories even when you're not exercising. Plus, running can help you build lean muscle, which can further improve your body composition. But, here's the thing...not all running is the same. This is where I probably upset a lot of runners and even some fitness coaches...

Going out for a long run, or an easy run like most people do will help you lose weight. To a point. Eventually, you'll plateau.However, if you really want to see that afterburn effect mentioned above you really need to add speedwork to your training plan. 

Speedwork is running's version of a HIIT workout (High Intensity Intervals).  In addition to speedwork, hill sprints will build muscle giving you that afterburn effect as well. Look at your average 5K runner and even average marathoners. You see a lot of people with some extra weight. Please don't get me wrong. They are exercising and doing great. I don't want to take anything away from them or their efforts. With that said, I would be willing to bet, that the runners that are slimmer are the ones that have speedwork and hill sprints as part of their training plan. 

As a running coach, I can help you develop a personalized running plan that is designed to help you achieve your weight loss goals. Let's work together to create a plan that works for you.

Next week, we’ll wrap up our series by examining how running can help you live longer.

The Benefits of Speedwork

 Whether you're training for your first 5K or looking to set a new personal record, incorporating speedwork into your training can help you reach your goals. Speedwork includes a variety of different types of workouts, including intervals, repeats, Fartleks, and hills. In this newsletter, we'll explore the benefits of each of these types of workouts and how you can incorporate them into your training plan.

Intervals

Intervals involve running at a high intensity for a short period of time, followed by a period of rest or lower intensity running. For example, you might run at a near-maximum effort for 30 seconds, then jog or walk for 60 seconds to recover before repeating the interval. Intervals are an excellent way to improve your speed and cardiovascular fitness. They also help you learn how to pace yourself and push through fatigue.

Repeats

Repeats are similar to intervals but involve running at a consistent pace for a longer period of time. For example, you might run one mile at a high intensity, followed by a period of rest, and then repeat the mile at the same pace. Repeats are great for building endurance and improving your ability to maintain a consistent pace.

Fartleks

Fartleks are a type of interval training that involves running at a high intensity for a random amount of time, followed by a period of rest or lower intensity running. For example, you might run hard for one minute, then jog for 30 seconds before repeating the cycle. You can also run hard to a distant tree or fence post. "Fartlek" is a Swedish word meaning "Speed Play", so just have fun with it. Fartleks are great for improving your ability to change pace and respond to different running conditions, such as hills or windy conditions.

Hills

Hill workouts involve running up and down hills at a high intensity. Hill workouts help to improve your strength, endurance, and speed. Running uphill is particularly challenging and can help to improve your running form and leg strength. Running downhill can also be beneficial, as it requires good balance and coordination.

Incorporating Speedwork into your Training Plan

If you're new to speedwork, it's important to start slowly and gradually build up your intensity and duration. Personally, if you're new to running, I'd like to see you build your mileage base for 4-6 weeks before adding in speed work. Start with shorter intervals or repeats and gradually increase the length and intensity of your workouts as you become more comfortable. It's also important to include rest and recovery days in your training plan to allow your body to recover and adapt to the increased stress.

Another benefit of speed work is that it's essentially a HIIT workout. High Intensity Interval Training has been shown to increase metabolism for 24 hours or more! This means you're burning calories at a higher rate just sitting around after your workout.

In conclusion, incorporating speedwork into your training plan can help you improve your speed, endurance, and overall fitness. Intervals, repeats, Fartleks, and hill workouts all offer different benefits and can be tailored to your individual goals and fitness level. Remember to start slowly and gradually build up your intensity, and always listen to your body to avoid injury. Happy running!

The Benefits of Long Runs

In my last post, I discussed the benefits of easy runs and how they can benefit your running. Today, I want to talk about long runs and why they are essential for building endurance and preparing for races or long-distance events.

Long Runs

Long runs are longer than your average easy run and are typically done at a slower pace, ideally conversation pace. Typically, a run of 45 minutes or longer is considered a "long run" for the average new runner. However, for higher mileage, more experienced runners, you may be looking at 60-90 minutes or more. 

Here are some of the benefits of long runs:

1. Build endurance: Long runs are essential for building endurance and preparing your body for the demands of long-distance running. By gradually increasing your long run distance each week, you will develop the stamina needed to run longer distances without getting tired. General advice, if you search google, is to increase mileage 5-10% each week. However, my advice is to increase mileage by 5-10% each week for two or three weeks and then cut back for a week. Then proceed to start increasing again for a few weeks. 

2. Improve fat burning: Long runs help to improve your body's ability to use fat as fuel, which is important for endurance running. By running longer distances, your body is forced to rely more on fat for energy, which conserves glycogen stores and delays fatigue.

3. Increasing mental toughness: Long runs are mentally challenging, and completing them can give you a sense of accomplishment and confidence. Running for a long time can also help you learn to cope with discomfort and fatigue, which is important for endurance events.

4. Enhancing recovery: Long runs help to flush out waste products and bring oxygen-rich blood to your muscles, which speeds up your recovery and reduces the risk of injury. Running at a slower pace during long runs also helps to promote active recovery, which can reduce muscle soreness and stiffness.

5. Preparing for races: Long runs are an essential part of any race preparation plan, particularly for half marathons, marathons, and ultra-marathons. By gradually increasing your long run distance, you will build the physical and mental endurance needed to complete these longer races.
   
   Next week, we will look at the importance of speed work. It's not just about getting faster...
   
   

   If you need any running gear, please consider using my Amazon link for great deals on Running Gear 

The Benefits of Running Easy

In my last post, I introduced the different types of runs and discussed the importance of easy runs in your running program. Today, I want to dive deeper into the benefits of easy runs.

Easy runs are characterized by a comfortable pace that allows you to maintain a steady effort without getting too tired. These runs are essential for building a strong aerobic base and preventing injury. 

These easy runs will be the majority of your workouts and are typically performed every other day. 

The benefits of easy runs

Build aerobic fitness

Easy runs help to build your aerobic fitness, which is the foundation of all running. When you run at an easy pace, your body learns to use oxygen more efficiently, which improves your endurance and makes it easier to run longer distances.

Improve recovery

Easy runs help to flush out waste products and bring oxygen-rich blood to your muscles, which speeds up your recovery and reduces the risk of injury.

Develop running economy

Running at an easy pace helps to improve your running economy, which means you use less energy to maintain a certain pace. This translates into faster running and more efficient running form.

Reduce stress

Running at an easy pace is a low-stress activity that can help to reduce stress levels and improve your mental health.

In the next post, I'll discuss long runs and how they can benefit your running. Keep an eye out for it!

Happy running!

The Types of Runs to Include in your Training Plan

Running is a great way to improve overall fitness, cardiovascular health, and mental well-being. Whether you are a seasoned runner or a beginner, including different types of runs into your running plan can help you to reach your fitness goals while keeping you motivated and challenged. In this post, I'll explain the different types of runs to incorporate into your running plan, including easy runs, long runs, and speed work which includes intervals, repeats, and hills.

Easy Runs

Easy runs, also known as recovery runs or maintenance runs, are typically done at a comfortable pace where you can hold a conversation. The purpose of easy runs is to aid in recovery from harder workouts, maintain fitness, and build endurance. These runs should make up the majority of your weekly mileage and are crucial for injury prevention.

Long Runs

Long runs are an essential part of any training plan, particularly for runners preparing for races. The purpose of long runs is to build endurance and improve the body's ability to burn fat as a source of energy. These runs are usually done at a slower pace than other runs and are typically the longest run of the week. Gradually increasing the distance of your long runs is essential for building endurance and preparing for longer races.

Speed Work

Speed work involves running at a faster pace than your usual pace, and it can help improve your running performance by building strength and speed. There are several types of speed work, including intervals, repeats, and hill repeats.

Intervals

Intervals involve running at a high intensity for a set amount of time, followed by a period of recovery. This type of workout can help increase your speed and endurance, and it can be done on a track or flat surface.

Repeats

Repeats involve running a set distance at a high intensity and then recovering for a set amount of time before repeating the process. This type of workout can help improve your speed and endurance and can be done on a track or a flat surface.

Hill Repeats

Hill repeats involve running up a hill at a high intensity and then jogging or walking back down to recover. This type of workout can help build leg strength and improve your ability to run uphill.

Incorporating speed work into your training plan should be done gradually to avoid injury, and it is recommended that beginners start with shorter intervals or repeats.

In conclusion, incorporating a variety of runs into your training plan is crucial for achieving your running goals while minimizing the risk of injury. Easy runs and long runs should make up the majority of your weekly mileage, while speed work can be added to improve your running performance gradually. By incorporating these different types of runs into your training plan, you can make running more enjoyable, challenging, and effective.

5 Benefits of Hiring a Running Coach

As a runner since 1983 and a RRCA certified running coach, I understand the importance of proper training and coaching for achieving your running goals. Here are five benefits of working with an experienced and certified running coach that will help take your running to the next level.

1. Personalized Training Plan: With over 30 years of experience and a RRCA (Road Runners Club of America) certification, I can assess your individual strengths and weaknesses and create a customized training plan to help you reach your goals. This plan will be tailored to your schedule, fitness level, and personal running goals.

2. Increased Motivation: Working with an experienced and certified coach can provide accountability and motivation to keep you on track. I will encourage and challenge you to push yourself and reach your full potential.

3. Improved Technique: Running is a skill, and my experience and RRCA certification will help you improve your technique to avoid injury and become more efficient. I will teach you proper form and provide feedback to help you run with better posture, stride, and cadence.

4. Injury Prevention: As a RRCA certified coach, I am trained to help you avoid injury by teaching you how to run correctly and promoting proper stretching and strength training. I will also help you identify potential areas of concern and provide strategies to prevent injury.

5. Reaching Your Goals Faster: With my experience and expertise, I will help you set realistic and achievable goals, and provide you with the support and guidance you need to reach them. I will help you stay focused, track your progress, and adjust your training as needed to keep you on track.

In conclusion, hiring an experienced and RRCA certified running coach can provide numerous benefits to help you reach your full potential as a runner. Whether you're looking to improve your performance, prevent injury, or reach your goals faster, as a certified running coach, I can help. So, don't hesitate to invest in your running journey and reach out for help today!

Discover the Surprising Health Benefits of Barefoot Running

Barefoot running is a growing trend that is gaining popularity among fitness enthusiasts and health-conscious individuals. The practice of running without shoes, or with minimalist shoes, has been shown to offer a range of benefits that can improve your overall health and wellness. In this blog post, we'll explore the surprising benefits of barefoot running and why it's worth considering as part of your fitness routine.

• Improved balance and stability: Running barefoot requires you to use your feet and legs to balance your body. This can improve your balance and stability over time, making you less prone to injury.
  
  
• Strengthened muscles: Running barefoot engages the muscles in your feet, legs, and core, helping to strengthen them over time. This can lead to improved posture, reduced pain and discomfort, and a reduction in the risk of injury.
  
  
• Better posture: Running barefoot can help improve your posture by strengthening the muscles in your feet and legs, and promoting proper alignment throughout your body.
  
  
• Reduced impact: Running barefoot reduces the impact on your joints, as your feet are better able to absorb shock and distribute weight evenly. This can reduce the risk of injury and help you recover more quickly after running.
  
  
• Improved mindfulness: Running barefoot requires you to be present and mindful of your body and surroundings. This can help you focus on the present moment and improve your mental health and overall well-being.

My personal experience has been wonderful. I was suffering from Plantar Fasciitis for quite some time. It wasn't until I switched to minimalist shoes that I felt relief. In fact, the relief was literally immediate. My very first run in Vibram Five-Finger shoes was completely pain free. Later, I switched to Merrell's which look more like a traditional shoe, minus the cushioning. It also has a very wide toe box which helps the foot fall naturally without being cramped for space. I started off with just a mile and then slowly built up. In January, 2022, I ran a half-marathon in my Merrells. The entire time training, running the race and recovering was pain free!

In conclusion, barefoot running has a lot to offer, from improved balance and stability to reduced impact and improved mindfulness. If you're looking to improve your health and wellness, it's definitely worth considering giving barefoot running a try. As with any new form of exercise, it's important to start slowly and gradually increase intensity over time to reduce the risk of injury. If you'd like more advice on creating a plan to switch over to minimalist running, please reach out and I'd be happy to help.

Ran my first 5K of 2023

First 5K in the books & a Half-Marathon for my son!

Yesterday I ran my first 5K of 2023. I had created a training plan for my son who wanted to run a half-marathon so I figured since group offered a 5K as well, I'd run that while he was running the Half. 

His goal was to run a half...big goal was to break 2 hours...dream goal was to run in 1:45 or better. He ran a 1:46! Now, my son is a runner even if he doesn't realize it. He ran cross country a little in school but mainly he focused on track. He ran the 400, 800 and 4x400 relays. So as you can see, distance running wasn't really his thing. But I knew he was my kid and I'd seen him run. He just needed a plan. 

He went out fast, but then again so did I. I wanted to break 40 and I ran a 35:21. The first mile was downhill and flat so it was fast. I hit my first mile at 9:54. I was expecting to be around 12. That's what my effort felt like. Same for my son. He hit his first mile under 7 minutes and he felt like he was running around a 8-8:30 pace. 

He had fun and was proud of himself. He says he may even do it again. For me, I plan on working back up to a half. It'd be fun to run it with him next year. 

As for my personal progress? Well, work has gone off the rails in what is supposed to be my quiet time. I have a special election in March, a county buying new voting equipment and testing it this month and I lost a director in another county so I'm having to watch the office until they can get a new one. I'm up and on the road by 6:30 a.m. and not getting home until after 6 p.m. As a result, my training has been in the toilet, but I have been eating well. Rather than fast food, I've been going to Subway and getting a six inch sub on wheat with a bottle of water or going to the grocery store and getting a sandwich at the deli counter along with a water. I've lost 5 lbs so far. I'm down from 199 to 194 so I'm very happy about that. It's heading in the right direction. 

Today, I didn't run, but I did lift weights in my basement. It's not a finished basement, but there is a concrete floor although it needs lots of work and isn't even in all areas. I have a small space big enough for a bench-type apparatus that has it where the back can go down in a decline, flat, or up at various angles. It must be for kids, or I'm bigger than I think I am because I feel my legs don't fit on the padding part where my legs hang over. Regardless, it helps me keep my back straight during overhead presses and allows me to do a dumbbell bench. 

I am going to figure out a running goal to keep me motivated. I know I want to run a half again, but for right now, I'd like to just get my 5K down under 30 minutes. Honestly, if I do it right, I can actually train for the half and accomplish the 5K goal on the way. 

I really hate that I ever let myself get out of running. At least I retained all the knowledge...LOL. I gave my some tips and tricks I used to get through all the halves I've run. He found them very helpful. Maybe my next post, I'll share those. 

100 Day Challenge: Day 100

100 Day Fitness Challenge

Today is 100 days until my birthday. It also happens to coincide with the heaviest I've ever weighed. Needless to say, I was not happy when I stepped on the scale today! I feel like it wasn't just a coincidence though. I swear it's a wake up call so I start running again. 

My work has been crazy lately. I'm either sitting at a desk or sitting in the car driving to a county where I will then sit at a desk. I feel like my stress levels are OK though as I can manage the work. You'll see why that's important in a minute.

So...It's a few months until my birthday. I weigh more than I ever have in my life. So what am I going to do about it? Five things make up my 100 Challenge.

EXERCISE

I will start running again. My goal in the beginning is to get out there at least 3 times per week for an easy run. I also want to do speedwork or hills at least once per week. Eventually over the 100 days, I will start having a long run once per week. 

I plan to run/workout in a fasted state so my body burns fat since it won't have a ready supply of carbs from eating. 

For example, this morning I ran/walked for 30 minutes which was about 2.03 miles. I had to walk 4 times which was upsetting to me in and of itself. I had not eaten anything but felt totally fine otherwise. In fact, in all the years I've run, I prefer to run in a fasted state. Even in my long runs believe it or not. I just don't do well with food in my system. Side aches, sluggishness...it's just not good for me. 

STRENGTH TRAINING

I will start doing my daily dozen - or least some of them along with some dumbbell workouts like curls, squat thrusters and other strength exercises like push ups. Muscle burns more calories at rest than fat so if I can add muscle, I will increase my metabolism.

What is the daily dozen you ask? It's actually a routine I used to do in high school on the Cross Country team. It's both a strength and stretching warm up. Exercises include: Jumping Jacks, Windmills, Hallelujahs, Mountain Climbers, Cross Overs, Bicycles, Wall Push, Miss Americas, Butterfly stretch, Lunges, High Jumps & Burpees. 

I'm really out of shape, so this morning, I only did the jumping jacks, windmills, hallelujahs, lunges and wall push exercises/stretches. 

REDUCE STRESS

I mentioned I don't feel stressed, but adding in the exercise will be taxing on my body. Therefore, I will take rest days. This will do two things: First, it will give my body a break and time to relax. Secondly, it will allow down time for my body to make the adaptations to the exercises I'll be doing so that I get stronger and faster. 

It will be tough, but if I'm in bed by 11 p.m. and up by 6:30, that's 7.5 hours of sleep...pretty close to 8 and definitely more than the 6 hours I typically get. 

BETTER EATING

I will try to eat as clean as possible. What do I mean by clean eating? Mainly, I mean I will cut out/drastically reduce sodas and sweets. Anyone that knows me, knows that I love my Coca-Cola and desserts. Cookies, ice cream, cake, candy....if it has sugar, I'm a huge fan. But it also means I will focus on whole wheat breads and pastas in an effort to cut out/cut down on refined sugars. If I just stick to whole foods like meats, fruits and vegetables, and stay away from the inner aisles at the grocery store, I should achieve that goal. 

I do like to eat out. In fact, sometimes, it's necessary since I'm on the road so much. For example, today, I had a grilled chicken sandwich at Wendys. No fries and a bottle of water to drink. Dinner was the same. I went to Chick Fil-A and had a grilled chicken sandwich (forgot to ask for wheat bread) but I skipped the waffle fries and skipped the soda. I only drank water. For breakfast this morning, I was hungry after my run so I had a banana. So, I will still eat out, but I will choose the healthier options on the menu. 

ACCOUNTABILITY

I will blog each day and let the world know what I did that day. This will keep me motivated knowing I have an audience watching. So check in from time to time and follow my progress. Hopefully you'll be rooting for me. But I know people love to see a train wreck too so here's hoping I prove them all wrong. 

3 Simple Workouts for a Faster 5K (without a track)

Help me beta-test my new program, 3 Simple Workouts for a Faster 5K (without a track) and get in for just $27! In this program, you will not only get 3 easy workouts that don't require a track, but you'll also receive a bonus workout, my 12 exercises that increase strength & flexibility and cuts down your chances of getting a running injury.

In addition, you'll also get a quick fix for the dreaded side-stitch as well as one for shoulder pain. 

All I ask is that after you try the program, you give me some feedback to help me make the course better. What worked? What didn't work? What could be better explained? etc...

Click below to join my beta program for only $27.00.

https://coachnoce.samcart.com/products/3-workouts-for-a-faster-5k

Passing the RRCA Certified Running Coach Exam

During the weekend of August 14th, I took the RRCA Coaching course. It was held remotely during Saturday & Sunday from 8 a.m. until 5 p.m both days. It sounded like it would be a lot to be in a Zoom meeting all day both days, but honestly, it went by really fast and was very informative. We took breaks each hour or so and worked in groups several times both days. 

So what was the exam like? The exam is 100 questions. Most of the questions are multiple choice, but there are some true and false mixed in. The exam is open book, but don't let that lull you into thinking it's not challenging, because it definitely is! 

The nice thing, is that you can save your progress and leave the exam and come back to it later. I took the exam 2 weeks after the course to give myself time to learn the book and where different topics where located to save time and energy as the book is very thick. There's close to 400 slides in the powerpoint so there is A LOT of infomation to sift through. 

If you are interested in learning more about how you can become a RRCA Certified Running Coach, be sure to visit https://www.rrca.org/programs/coaching-certification/ 

Why Even Runners Struggle with Belly Fat (Part 3/3)

Welcome to part 3 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at what actually works to get rid of that stubborn belly fat. Things like nutrition, exercise frequency and lowering stress.

Why Even Runners Struggle With Belly Fat (Part 2/3)

Welcome to part 2 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at some of the strategies runners try to lose weight, only to have it backfire on them.

Why Even Runners Struggle With Belly Fat (Part 1/3)

Welcome to part 1 of my 3 part series on Why Runners Struggle with Belly Fat. In this video, we'll look at what type of fat you're dealing with.