114. Heat Adjustments & Goal Setting

www.run4prs.com We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport. 1- How to make adjustments in the heat? Is it better to run on the treadmill? It is hot out there! A great pace adjustment calculator we recommend is https://runnersconnect.net/training/tools/temperature-calculator/ but knowing your body and running based on effort is key. We go into detail on this! 2-How are you able to tell what kind of shape you are in before a race? Before answering this question we want to talk a little bit about time based goals & remember a lot of those round numbers that sound very good on paper are a little arbitrary. It is better to set a pacing plan that is a little bit less aggressive than to overshoot on race day and end up blowing up at the end of a race. A negative split race will always give you more time on race day than positive splits. Racing history Workouts Mileage 3- I am afraid to slow down on my easy runs- any tips? Easy running can be a hard concept to grasp for a lot of runners. Slowing down can be HARD! It is key to your success. 1- make sure you actually have hard running days too 2- make sure you are running enough mileage 3- don’t listen to music 4- run with slower people 5- don’t have caffeine before your run 6-opt for no watch and run in trails 4- Feeling pressure to run a marathon to be considered a ‘real runner’ The allure of the marathon is strong. Many people think that the marathon is the end all be all event. Why is this? Only a small percentage of runners finish a marathon yet it is a conversation focus for runners and non-runners alike. Why is it the marathon & not the ultra marathon? Do events that you are excited about If the marathon genuinely feels exciting to you- do it! 5- I keep getting injured or having things flare up despite following the 80/20 rule- what am I doing wrong? Injuries are super common for runners. Just because you are running 80% of your weekly mileage at an easy pace doesn’t make you exempt from injuries. Some of the common causes of injuries we see tend to stem from similar overtraining things 1- doing too much too soon 2- workouts that are too hard & not progressive 3- not enough rest day between workouts 4- jumps in mileage or long runs 5- not slow enough easy running 6- no strength training 7- poor sleep 8- poor nutrition