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Motivate Me To Run

10
Mar 2019

Ask Coach: Questions From A New Runner

 

This past week I received an email from Linda. She's a new runner (just started running in November) and has already run her first 5K. She is doing so many things right and is excited about her training for her next race. With that, she had some questions as she continues in her training and in setting her next set of goals. I invite you to listen in as I work through her questions and provide feedback as she continues pushing ahead.

Whether you're taking your first step or searching after your next race, there's likely some tips you can glean from this conversation. Here's just a quick sampling of questions addressed in this episode:

  • What's the best way to progress to my next race distance?
  • What type of goals should I set for my first race at a certain distance?
  • Do you have any tips on how I know I'm progressing too slow or too fast in my training?
  • Should I increase the length of each training run by a couple of minutes or is there a better way?
  • Is there anything I need to do other than run?
  • What is one tip you might encourage to help prevent overtraining?

I invite you to send your own questions in that you might want address in a future episode. Make sure to email me at alex@motivatemetorun.com and you just might find your question - and my answer - available for everyone to hear! I encourage you to follow much of Linda's format as she provided a lot of information in just a short email as that helps provide more context and makes it easier to me respond to your direct needs!

We appreciate our sponsor - Great 8 Virtual Races.  As they prepare to launch their next race in the Run Across America series, they want to offer you a special deal to catch up and be ready for this next race.  As such, you can sign up for a two-fer deal - or rather, get two races fer the price of one.  Don't forget, when you sign up, you'll receive a beautiful, full colored Tyvek bib.  Once you submit your time you'll receive 3.5" medals to celebrate your achievement!  To sign up (or get more information), head over to the Run Across America: California link and choose the bundle.  What better way to kick off your year than running two races (choose a 5K/10K/half marathon all for the same price) and getting ready for your third?

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, get updates at our Motivate Me To Run page on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Finally - if you have appreciated this or any of our episodes, we would love to have you stop by iTunes and leave your all-favorable review!  This will give us even more access to big name guests, sponsors with amazing giveaways, and more!  Leaving a review will get us that much closer towards those goals!  I’ll thank you in advance!

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

17
Feb 2019

How Would You Answer This Question?

As a running coach, I get questions all the time on from runners of all experience levels and I LOVE taking the time to answer them. There was one specific question that I recently saw in a Facebook group for a local running group that I wanted to pass on to you and get your response.  Am I right in the way I responded or would you have answered differently?

I invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more!

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

We appreciate our sponsor - Great 8 Virtual Races.  As they prepare to launch their next race in the Run Across America series, they want to offer you a special deal to catch up and be ready for this next race.  As such, you can sign up for a two-fer deal - or rather, get two races fer the price of one.  Don't forget, when you sign up, you'll receive a beautiful, full colored Tyvek bib.  Once you submit your time you'll receive 3.5" medals to celebrate your achievement!  To sign up (or get more information), head over to the Run Across America: California link and choose the bundle.  What better way to kick off your year than running two races (choose a 5K/10K/half marathon all for the same price) and getting ready for your third?

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, get updates at our Motivate Me To Run page on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Finally - if you have appreciated this or any of our episodes, we would love to have you stop by iTunes and leave your all-favorable review!  This will give us even more access to big name guests, sponsors with amazing giveaways, and more!  Leaving a review will get us that much closer towards those goals!  I’ll thank you in advance!

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

3
Feb 2019

One Key Metric To Help Prevent Overtraining

We all know that running is a stress to your body.  But as we all have been taught from our youth, too much of a good thing can be harmful or lead to negative results.  This is no less true for running.

In today's episode, we review what overtraining is to help establish why we want to avoid it.  It might sound intuitive, but if you don't understand what you're trying to avoid, you just might find yourself not taking seriously the need to avoid it in the first place.  And we runners, as umm, err, stubborn as we can sometimes be, really need to understand why it's so important to avoid that dreaded overtraining.

Without just giving you all the information here, we want to encourage you to download this episode to learn that metric and I and my clients use to help prevent overtraining.  We step back and break it down to help you know how to measure it (for some it will be extremely easy - for the rest it's still easy just takes a bit more conscious effort).  We will also discuss some different reasons that metric can change.  And then finally discuss the threshold of change you need to be watching for so you too can avoid overtraining!

We invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more!

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

We appreciate our sponsor - Great 8 Virtual Races.  As we mention in this episode, they have introduced their 2018 Running Tour T-Shirt - an awesome way to share your miles and races from this past year with everyone you meet.  This personalized shirt will allow you to share with more than your Strava and social media followers.  You put in the blood, the sweat, the tears, and all the work this past year - make sure you showcase it everywhere you go.  Make sure to use discount code NEWYEAR (no spaces) for $5 off your shirt - and all shipped free to you!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Finally - if you have appreciated this or any of our episodes, we would love to have you stop by iTunes and leave your all-favorable review!  This will give us even more access to big name guests, sponsors with amazing giveaways, and more!  Leaving a review will get us that much closer towards those goals!  I’ll thank you in advance!

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

15
Jan 2019

Five Lessons I Learned From the School of Hard Knocks - Race Edition

I admit it.  Sometimes the school of hard knocks is the best way to learn a lesson.  But let's be honest, there's so many lessons out there to learn that occasionally it's nice to learn from someone else's mistakes.

So that's the approach I tried to take for this episode.  True, we already have an episode on some top tips for your next race.  But as I'm gearing up for my first race in 2019 (the Phoenix Marathon - will any of you be there?  If so let me know!) and dwelling on some of these "school of hard knock lessons", I knew I had to share them to keep you from experiencing some of the same pain I have in the past.

I don't want to spoil your learning by just posting them here, but here's some tips of what you can expect:

  • Remember something you just might forget when getting out the door in those early morning hours before your race.  I know I did - and paid for it later.
  • Maybe you don't know this is something you can and should do to help you stay comfortable before your run.  Plus one rule you really need to follow if you do.
  • Think baby steps are only for your running goals?  Apply baby steps to this tip and have even more fun at your next race!
  • When you can't control the uncontrollable, maybe you can bring your own to make sure you have what you need.
  • If you don't do this you'll regret it months or even years later.

 

Finally - if you have any you've learned from your own "school of hard knocks", I encourage you to reach out and share.  Your tip just might wind up on our next podcast episode!

We invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more!

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

Finally, we appreciate our sponsor - Great 8 Virtual Races.  As we mention in this episode, they have introduced their 2018 Running Tour T-Shirt - an awesome way to share your miles and races from this past year with everyone you meet.  This personalized shirt will allow you to share with more than your Strava and social media followers.  You put in the blood, the sweat, the tears, and all the work this past year - make sure you showcase it everywhere you go.  Make sure to use discount code NEWYEAR (no spaces) for $5 off your shirt - and all shipped free to you!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

2
Jan 2019

How To Be A Butt Kicking Machine In 2019

 

The beginning of the year is a great time to be a runner.  First you can look back over your just completed year and relish in each and every mile you have run and relish those races you finished.  But even better, it seems, is the possibilities that a new year brings!  No matter how your prior year turned out, a new year allows you to dream and wonder how much faster and stronger you can be.

But there's a small problem that can happen as soon as you start to dream.  In this episode we work through that with some guidance on how best to think of a new year, how to properly set your goals, and what you can do now to be even healthier and stronger at the end of this year than the one you just finished.

You won't want to miss these four tips that you can implement now to do just that.  

We invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more!

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

Finally, we appreciate our sponsor - Great 8 Virtual Races.  As we mention in this episode, they have introduced their 2018 Running Tour T-Shirt - an awesome way to share your miles and races from this past year with everyone you meet.  This personalized shirt will allow you to share with more than your Strava and social media followers.  You put in the blood, the sweat, the tears, and all the work this past year - make sure you showcase it everywhere you go.  Make sure to use discount code NEWYEAR (no spaces) for $5 off your shirt - and all shipped free to you!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

10
Dec 2018

How Fast Should I Run My Training Runs?

This question has been coming up a lot over the last few weeks so I thought I would try to address it - well, at least from one angle. The problem is, trying to address the questions, "How Fast Should I Run My Training Plans?" is almost as ubiquitous as asking how to run.

If you're looking for that silver bullet answer on the perfect pace to run each and every run for your goals (whatever they may be), I'm sorry to disappoint and share that this isn't it. But there is a commonality that all your training plans should have no matter your goal - the concept of the easy run.

Training cycles are meant to stress the body, but that doesn't mean that every run should. The problem is, many runners think the meme, "Beat Yesterday" is the key to their training runs - meaning making each and every run faster than the day before. This is unfortunately a recipe for injury and overtraining and often ends up with the runner plateauing or worse - getting slower.

In this episode we seek to cover a lot of ground (this Motivation Mile is pushing it at just over 15 minutes) with the goal of addressing those dangers of always pushing fast, checking out what the elites do in their training, and then learning what expert coaches in their field (e.g., from the man, Jack Daniels himself) share regarding the need for the easy run.

We invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more!

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

Finally, we appreciate our sponsor - Great 8 Virtual Races.  Don't miss the release of their next state (hear the episode to see which one it is) and find out how you can get a great deal with its launch!  Don't forget their goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve.  Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping.  Check out great8virtualraces.com/motivate and get started today!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

18
Nov 2018

How to Choose Your Next Training Plan

You are careful about the shoes you put on your feet, the right running gear, and likely even the nutrition you put into your mouth during race day.  But do you put the same type of thought into choosing your next training plan for your race or do you just download the next plan you find online, hoping or just assuming it's good enough and might work for you?

As I share in this week's episode, the race is the crowning jewel and the reward you put into all your training.  Why would you not put in the work and the research to find the right training plan to match with your life and your training goals?

We break down many of the items you'll want to consider when choosing your next training plan.  Plus we answer a number of the following questions to help you select that one that fits your current level of training and get you to the finish line healthy and craving another race:

  • What is the one thing I can do to keep myself healthy during training?
  • Are there any cross-training activities I want to avoid during a training cycle?
  • Is there a preferred way to build my miles?
  • What do I do if I miss an easy run?
  • What do I do if I'm sick and miss a week of training?

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

Finally, we appreciate our sponsor - Great 8 Virtual Races.  Don't miss the release of their next state (hear the episode to see which one it is) and find out how you can get a great deal with its launch!  Don't forget their goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve.  Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping.  Check out great8virtualraces.com/motivate and get started today!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

5
Nov 2018

Top 6 “Don’t Miss” Tips For Your Next Race

As I write this I can now say I have another race on the books with my completion of the 2018 TCS New York City Marathon.  I share this because I have a short list of tips I depend on for each race to get me to the starting line - and then the finish line - all the while enjoying the race!

These six tips can help prevent you from experiencing some of the greatest fears of runners in a race:

  • How can I prevent gastrointestinal (GI) distress miles into the race?
  • What can I do to prevent burnout in those last miles?
  • I feel so overwhelmed by my race distance.  Is there anything I can do about it?
  • How can I know with I won't just bonk on the course?

Each of the tips addressed in this episode will help give you solutions to each of these concerns and more!  In fact, I followed each of these tips for my race yesterday and was more successful than if I had ignored these tips.  Yes, they are tips I've learned through my years of running.  As Julius Caesar quoted so many years ago, "Experience is the teacher of all things."

This is another episode following our Motivation Mile format (although I mistakenly stated Marathon Mile – can you tell I have the NYC Marathon on my mind?), meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

Finally, we appreciate our sponsor - Great 8 Virtual Races - whose goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve.  Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping.  Check out great8virtualraces.com/motivate and get started today!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

29
Oct 2018

From Fat to NYC Marathon: Top Lessons I Learned On My Journey

I am nervous, yet excited, as I’m days away from running in the 2018 NYC Marathon.  My journey has taken years to get to this point, having started running in January 2015.  As shared in this podcast, as well as in Episode 1, over the last three years I've lost 100 lb to get to where I am today.  With that, I want to share some of the top lessons I've learned to help me get to the point I am today with the hope that it can help encourage you on your own running journey.

This is another episode following our Motivation Mile format (although I mistakenly stated Marathon Mile – can you tell I have the NYC Marathon on my mind?), meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

First, we start out with some great emails from our listeners, commenting on our last episode where I asked you if you consider yourself a runner.  Hear how a single, off-hand statement from a gal at a soccer game could cause frustration to one runner; then see how she responds.  Plus, here the succinct statement from another listener that I hope we all can echo.

We cover seven lessons I've learned throughout the years.  You'll hear how some of them build on top of the other as many of the lessons share a common thread of accepting this journey as one of a slow and gradual progress to successfully become a healthy and strong runner.

Finally, we appreciate our sponsor - Great 8 Virtual Races - whose goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve.  Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping.  Check out great8virtualraces.com/motivate and get started today!

Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running! 

Coach Alex - RRCA certified running coach

21
Oct 2018

Are You REALLY A Runner?

It's time to break the rules of podcasting and ask you a question.  Run along with me and listen in on my morning running meditation as we seek to work through the answer.  You might not know what to expect in this episode, but our goal was to help you work through the question on whether you are really a runner.

This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile.  And if you're wondering, we do answer all those questions during our short mile.

Finally, we appreciate our sponsor - Great 8 Virtual Races - whose goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve.  Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping.  Check out great8virtualraces.com/motivate and get started today!

Come check us out on Twitter (@motivatemetorun), check out our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.  If you have any questions you would like me to cover then email me at alex@motivatemetorun.com.

Thank you for listening and look forward to catching up with you next time!

Happy Running!

Coach Alex - RRCA certified running coach