Ever feel like the wheels come off in the final miles of your race? You're not alone — but it doesn't have to be that way.
In this episode, we're breaking down 6 powerful strategies to help you close your races with strength and confidence — not a death shuffle. From pacing and fueling to mental prep and training tweaks, this is your blueprint for finishing fast.
We cover:
✅ The importance of finish-fast long runs and negative splits
✅ Why pacing is the #1 factor in strong finishes
✅ Fueling early so you don't fade late
✅ Mental strategies for staying locked in when it gets hard
✅ How to train your “kick” and use the course to your advantage
💡 “Strong finishes aren’t luck — they’re trained, fueled, and earned.”
Implement even one of these tips on your next run, and you’ll feel the difference.
You know the feeling. Your heart rate’s already elevated before you’ve even warmed up. Your stomach feels off. You start second-guessing everything—your training, your pacing plan, your breakfast… all of it.
Let me start by saying this: nerves are normal. In fact, they’re a sign that you care. The goal today is not to get rid of the nerves, but to learn how to channel them.
First, let’s talk about where these nerves come from. Your body’s just doing what it’s designed to do—preparing for a challenge. It’s a mild fight-or-flight response: adrenaline kicks in, your senses are heightened, your body is on alert.
But if you don’t know how to frame it mentally, those butterflies can start to spiral. They go from "I'm ready" to "I'm freaking out." So let’s talk about how to shift that energy.
One of the most powerful mindset tools you can use is to relabel the nerves as excitement.
“I’m not anxious. I’m excited.”
They feel almost the same in the body—elevated heart rate, sweaty palms, tension. But one mindset is empowering, the other is paralyzing.
So when you feel the nerves kicking in, say to yourself:
“This means I’m ready. I’ve trained for this. My body is waking up.”
Nerves often come from fear of the unknown—weather, competition, how you’ll feel at mile 20.
So pull your mind back to what you can control:
Your pacing strategy
Your nutrition and hydration
Your attitude
Your breathing
Everything else? Let it go.
Here are a few tools I give my athletes to stay grounded:
Visualization – Close your eyes the night before or morning of and walk through your race. Start to finish. Calm, confident, and strong.
Breathwork – Box breathing (inhale 4, hold 4, exhale 4, hold 4) helps regulate your nervous system.
Mantras – A few words you can anchor into when your mind starts to spiral. Examples: “Strong and steady.” “I’ve done the work.” “Calm is fast.”
Okay, so what if you still panic a little? That’s okay. It doesn’t mean the race is doomed. Most athletes have 1–2 “oh crap” moments pre-race. Let it pass. Come back to your breath. Come back to the plan.
Your race isn’t won or lost in the first mile. It’s won by staying present.
Race day nerves don’t mean something’s wrong. They mean you’re stepping into something meaningful.
You’re pushing your limits. You’re putting yourself out there. You’re doing something most people will never dare to try.
So the next time you feel those butterflies? Smile. Say thank you. And get ready to fly.
🧠 Why We Get Nervous🎯 Reframe the Nerves💥 Focus on What You Can Control🧘♀️ Pre-Race Calm Tools⏱️ What If I Still Freak Out?🏁 Final Thoughts
Are 20 mile longs run the secret to avoiding the wall in your next marathon
Today we’re diving into one of the most dreaded phrases in marathon running: “Hitting the wall.”
You’ve probably heard it or maybe even experienced it — that feeling when your legs turn to concrete, your pace tanks, and finishing the race becomes pure survival mode.
But here’s the good news: Hitting the wall isn’t random. It’s preventable — if you train and race smart.
Let’s talk about how.
DM me or comment on this episode post. And if you want help dialing in YOUR marathon training — DM me “FREE WEEK” and we’ll get you started with Run4PRs Coaching.
Until next time — run smart and finish strong! 🏃🏼♀️💥
[Outro music fades in and out]
How to be a strong runner even as you age
We all know the saying, "Age is just a number," but when it comes to running, that number can sometimes feel like a roadblock. However, I'm here to tell you that with the right approach, you can absolutely continue to improve your speed and perform at your best, no matter your age. So, let’s explore how to stay fast as the years go by!
Let’s dive in!
First off, it’s important to understand what changes as we age. Muscle mass starts to decline after age 30, which affects our strength and speed. Also, aerobic capacity (the ability of your heart and lungs to provide oxygen to your muscles) tends to decrease with age. This makes it harder to sustain faster paces.
But here’s the good news: these age-related changes aren’t permanent. By being proactive in our training, we can maintain and even enhance our running performance over time.
Don’t compare yourself to pro or olympic athletes. You aren’t a pro.
💡 Consistency is Key: Staying consistent with your running routine is vital. This doesn’t mean running hard every day. In fact, your training should be a healthy mix of easy runs, workouts, and recovery. It’s all about making steady, consistent progress.
💪 Strength Training Matters More Than Ever: As we age, strength training becomes non-negotiable. If you want to keep running fast, you need to keep your muscles strong. Focus on building functional strength through exercises like squats, lunges, and core work. Stronger muscles mean better running mechanics, more power, and better injury prevention.
🏃♂️ Speed Work: Now, it might seem like speed work would be off the table as you age, but it’s actually one of the best ways to improve. Shorter, high-quality intervals are fantastic for increasing your VO2 max (aerobic capacity) and improving your running economy. However, be mindful of recovery time. You may need more time between hard sessions to allow your body to fully recover.
🧘 Flexibility & Mobility: The older we get, the more we lose flexibility, which can impact our stride length and overall efficiency. Regular stretching, yoga, or mobility work can help you maintain a full range of motion and prevent injuries. Don’t skip this part of your training—it’ll pay off in the long run!
Ensure you’re getting enough sleep, hydration, and proper nutrition. Additionally, don’t overlook easy runs in your schedule. These runs are crucial for building endurance without overloading your body.
Let’s talk about mindset. As we age, we might face the temptation to compare ourselves to younger runners, but that’s a trap! Your biggest competitor is yourself.
You’ve got to develop the mindset that you’re still capable of pushing boundaries, setting goals, and improving. Focus on your process, not just the outcome. Celebrate the wins, whether that’s a PR or simply finishing a tough workout.
Don’t forget that mental toughness is as important as physical toughness, especially as you face the challenges of aging.
Until next time, stay strong, stay focused, and keep running toward your goals! 🏃♀️🔥
You’ve done the long runs, stacked the miles, hit your workouts—even when you didn’t feel like it. And now… race day is almost here. So what now? How do you make sure all that work pays off at the right time? How do you peak perfectly and avoid the common taper traps? In today’s episode, we’re breaking down the science and strategy behind peaking and tapering—so you can toe the line feeling fresh, fast, and fully ready to race your best.
In this episode, we’re breaking down: ✔️ The key reasons you’re feeling so drained ✔️ How to recover smarter ✔️ A few simple tweaks that can help you bounce back faster and feel like a human again by dinnertime
✔️ Eat carbs 1–2 hours before — banana and peanut butter, oatmeal, toast ✔️ Hydrate properly before you start (include electrolytes if needed)
B. During the Run ✔️ For any run over 90 minutes, take fuel during the run — every 30–45 minutes ✔️ Keep your pace easy — save race pace for race day
C. Post-Run Recovery Tips ✔️ Eat a meal or recovery snack within 30–60 minutes ✔️ Include protein and electrolytes ✔️ Gentle movement — short walk or light stretching helps reduce stiffness
D. Weekly Recovery Practices ✔️ Prioritize 7–9 hours of sleep ✔️ Don’t skip your rest days or active recovery days ✔️ Every 3–4 weeks, take a cutback week to let your body fully absorb training
If you've ever dealt with a nagging pain, an unexpected setback, or a full-blown injury that sidelined you from your training, you know how frustrating it can be. But what if you could reduce your risk of injury and keep running pain-free? Stick around, because today, we’ll break down practical strategies to help you stay on track!
Understanding Common Running Injuries]
Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around or behind the kneecap due to overuse and poor biomechanics.
Shin Splints – Inflammation of the muscles and tendons around the shin, often caused by increasing mileage too quickly.
Plantar Fasciitis – A sharp pain in the bottom of the foot, especially in the heel, caused by tightness and overuse.
Achilles Tendinitis – Inflammation of the Achilles tendon due to excessive stress and tight calves.
IT Band Syndrome – Pain on the outside of the knee, often due to weak hip muscles and improper running form.
Strains or muscle tares
Key Strategies for Injury Prevention
Follow the 10% Rule – Avoid increasing your weekly mileage by more than 10% to give your body time to adapt.
Strength Training – A strong body is a resilient body. Focus on strengthening your core, glutes, and legs to improve stability and running efficiency.
Proper Warm-Up & Cool Down – Start each run with dynamic stretches like leg swings and high knees, and end with static stretching to improve flexibility and recovery.
Invest in the Right Shoes – Get fitted for running shoes that match your gait and replace them every 300-500 miles.
Cross-Training & Rest Days – Give your body a break by incorporating activities like swimming, cycling, or yoga, and don’t underestimate the power of rest days!
Listen to Your Body – Pain is your body’s way of telling you something is wrong. Don’t push through it—address it before it turns into a bigger issue.
In this episode, we break down the huge changes coming to Boston Marathon qualifying standards starting with the 2027 race. The BAA has officially announced time adjustments for marathons run on net downhill courses — and it’s going to impact thousands of runners chasing their BQ.
We cover:
✅ What the new rules are
✅ How races like REVEL, St. George, and Jack & Jill are affected
✅ The new time standards by age, gender, and elevation drop
✅ Why Boston is making this change now
✅ How to adjust your race strategy going forward
Whether you’re planning your next BQ attempt or just curious about how this impacts the running community — this is one episode you don’t want to miss.
📩 Let us know your take — DM us @run4prs or send an email with your reaction!
. Best workouts to improve at the marathon distance
Whether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy.
First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions.
Tips for Effective Long Runs:
Frequency: Aim for one long run per week, gradually increasing the distance. Start with distances you're comfortable with and add about 10% each week.
Pacing: Keep the pace comfortable—around 30 to 90 seconds slower than your goal marathon pace.
Nutrition: Experiment with fueling strategies during your long runs to find out what works for you.
Next, we have tempo runs, an essential workout for improving your lactate threshold, which is critical for longer races like the marathon.
How to Execute a Tempo Run:
Warm-Up: Start with a 10-15 minute easy jog to get your legs warmed up.
Tempo Pace: Then, increase to a challenging pace that you can maintain for 20-40 minutes—usually around 10-20 seconds per mile slower than your 10K pace.
Cooldown: Finish with a 10-15 minute easy jog to cool down.
Now, let’s talk about interval training, which is fantastic for building speed and adding variety to your workouts.
Recommended Interval Workout:
Warm-Up: Begin with a gentle jog for 10-15 minutes.
Intervals: Choose a distance around 400m or 800m. Run the interval at a pace you could hold for a 5K, and then rest for an equal amount of time.
Reps: Aim for 4 to 8 repeats based on your fitness level.
Cooldown: Finish with a light jog or walk for about 10 minutes.
Interval training not only improves your speed but also builds mental toughness.
While it might seem counterintuitive, recovery runs are just as vital for improving at the marathon distance. These are slower-paced runs aimed at helping you recover while still logging miles.
Key Points for Recovery Runs:
Pacing: Keep them at a conversational pace, generally 1-2 minutes slower than your marathon pace.
Duration: These runs can range from 30 minutes to an hour, depending on your weekly mileage and how you feel.
If you enjoyed today’s episode, don’t forget to subscribe, rate, and share! Join us next week when we discuss nutrition strategies to fuel your marathon training. Happy running, and remember, every mile counts!
Long-distance running isn’t just about the miles—it’s about the mindset. Success comes when you shift from just running to training with purpose.
💡 Key Mindset Shifts for Success: ✔️ Patience is everything – Progress doesn’t happen overnight. Small, consistent improvements lead to big results. ✔️ Embrace the discomfort – Running long distances means pushing through fatigue, but knowing when to listen to your body is just as important. ✔️ Run for yourself – Success isn’t about comparing your pace or mileage to others. It’s about becoming the best version of YOU.
🔥 The Key Pillars of Training: ✅ Base Mileage: Gradually increasing weekly mileage strengthens your aerobic engine. ✅ Long Runs: The bread and butter of long-distance success—learning to run on tired legs. ✅ Speed & Strength Work: Hills, tempos, and strides help improve efficiency and prevent injuries. ✅ Recovery Matters: Sleep, nutrition, and easy runs are just as important as hard workouts.
Too many runners fall into the trap of overtraining, ignoring recovery, or racing their training runs. The biggest mistakes?
❌ Running every run too fast – Easy runs should be easy. Save your energy for race day! ❌ Skipping strength & mobility – Weaknesses catch up with you in the later miles. ❌ Not fueling properly – Dialing in nutrition is key to long-distance success.
When everything clicks—your training, mindset, and recovery—you start to see real breakthroughs.
🏆 Pro Tips for Tapping Into Your Best Performance: ✔️ Trust the process – You don’t need perfect runs, just consistent effort. ✔️ Learn from setbacks – Every race, every training cycle teaches you something. ✔️ Find your “why” – When the miles get tough, remembering your purpose keeps you moving forward
www.run4prs.com Segment 1: Understanding the Half Marathon
First, let’s talk about what a half marathon is. A half marathon is a race that covers 13.1 miles, which is roughly 21 kilometers. It's a great distance for those who want a challenge but aren’t quite ready for the full 26.2 miles of a marathon.
Training for this distance comes with numerous benefits – not just for your physical health but also for your mental well-being. Many find that the training process teaches discipline and can be a great way to set a personal challenge!
Segment 2: Setting Goals
Next, let's discuss the importance of setting goals. It's crucial to have clear, achievable targets as you begin training. Maybe your goal is to simply finish your first half marathon, or perhaps you’re looking to beat your previous time. Whatever your objective, make sure it's specific and realistic.
Think about what motivates you and how you want to feel on race day!
Segment 3: Training Plans
Now, let’s move on to training plans. There are many different plans available, so it’s essential to find one that fits your current fitness level.
A typical training plan often spans 10 to 16 weeks and includes:
Long runs: These are key for building endurance.
Speed workouts: Intervals or tempo runs can improve your pace.
Cross-training: Activities like cycling or swimming can help with overall fitness without the impact on your joints.
Rest days: Don’t underestimate these! They help your body recover.
For beginners, I recommend looking for plans from reputable sources like the Runkeeper app or Hal Higdon’s website.
Segment 4: Nutrition and Hydration
Training for a half marathon isn’t just about running; nutrition plays a critical role too. Fueling your body properly can make a significant difference in your performance.
Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. And don’t forget hydration! Aim to drink water consistently throughout the day and especially before, during, and after your long runs.
Segment 5: The Importance of Rest and Recovery
Speaking of recovery, it’s crucial to understand the importance of rest days. Your muscles need time to heal and grow stronger after those intense training sessions. Incorporate active recovery like gentle yoga or light walking to keep your body moving without added strain.
Listen to your body. If you’re feeling overly fatigued or notice persistent aches, take a break or modify your schedule.
Segment 6: Race Day Preparation
As race day approaches, preparation is key. In the days leading up to the race, focus on getting adequate sleep and sticking to familiar foods. On the morning of the race, have a light breakfast and ensure you’ve planned your route to the race location to avoid any last-minute stress.
Before you start, take a moment to visualize crossing the finish line and achieving your goal!
Segment 7: Common Mistakes to Avoid
Finally, let's cover some common mistakes to avoid. One major pitfall is overtraining, which can lead to injuries. Make sure to listen to your body and don’t push through pain or excessive fatigue.
Also, pay attention to nutrition and hydration; neglecting these can impact your performance on the big day. Lastly, don’t skip rest days! They’re just as important as the training itself.
286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS?
8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time’ for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don’t have to bounce back or crush crazy goals. Your goals can change and that is OKAY too.
Kids do change your life but it’s not a ‘bad thing’
Forces you to prioritize what is important
Maybe you realize running isn’t that important to you
Puts it into perspective
Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think
You won’t have as much free time
Can help you be more efficient
Helps you be mentally tougher
How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate?
Keep trying until you find a routine that works for you
Hating something is a sign that something is not right
Don't live in resentment change your life!
Change your job
Change where you live
Change SOMETHING or you will remain stuck
USE YOUR RESOURCES
Gym with childcare
Stroller run
Babysitter/nanny for runs
TREADMILL IN HOME
Invest in your health!
“It’s okay to ask for help” they mean with things like this!
Just because you don’t bounce back doesn’t mean you won’t eventually get to where you want to be
Partner communication/help
“Who is watching the baby??”
It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don’t want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white’ ‘all or nothing’ mindset. Getting used to being okay with not being ‘all in’ on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals
How long was your season?
Did you have a big build up
When was your last offseason?
Ask yourself why you have that goal
What is next for you in the next 6-12 months?
If you have another big build coming up, take time off
If you have to dive right back in, less of an offseason considered
Black and White/All or nothing traps
284. WHAT DOES IT TAKE TO RUN A BQ?
The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time
Some people BQ on their first marathon- is this realistic?
It can be- with the speed and background
VDOT calculator
What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50
Hour of running per day
Can be boring
Life almost revolves around running
Planning is key!
Learning to say no
You can’t often be good at multiple areas of fitness at once
If you want to go for a BQ… you almost have to go ‘all in’ on running
Getting fast in the shorter distance races
Practice pushing hard
Hitting the prerequisites
