Motivate Me To Run

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

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

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

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

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

Top Tips for New Runners

Are you looking to get into a running program, just starting out, or even getting back into running after a break?  If so then you need to listen to this episode.  We address some of those top questions that new runners have right out the gate:

• How can I start running and avoid injury?
• How fast should I be running?
• Is there anything I should consider for my first traing plan to get my started?
• What happens to my body when I start running?

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 - with races where everyone gets a medal no matter the distance.  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

The Motivation Mile and The Runner's Magic Button

Most weeks, our episodes will be referred to as the Motivation Mile meaning that we want to share with you the motivation you need, encouraging 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.

We are excited to launch our first podcast episode.  Don't miss a highlight of where we are headed, our format for the show, a little bit about the running coach, and finally our daily tip.

In sum, our goal is to give you as much content as we can in a short amount of time to get you on your way.

Each episode will feature that encouragement, motivation, and running tips from form to cross training, recover to race strategies, running in all types of weather to training tips, and everything in between.

Our goal is to provide interviews with seasoned runners as well as new and intermediate runners to hear from their experiences and perspectives.  Who knows - you just might be on the next show!

We appreciate our sponsor - Great 8 Virtual Races!  They are a new virtual race company with a launch of their own: their Run Across America race series starting with California!  You run when you want, how you want, where you want, and with who you want.  Get your beautiful, full colored Tyvek bib and hand-painted race medal by signing up today.  They offered our listeners a special discount to make sure to check out great8virtualraces.com/motivate today!

We finish up our show discussing the runner's Magic Button.  Just what button is that?  You'll have to listen to find out.

Come check us out on Twitter, check out our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.