Chasing a Feeling

My aim as a coach is to make running even better for you. Setting aside PRs and wins, what I want for my clients is true enjoyment of the endeavour.

Of course, some runs aren’t fun and some workouts are a bust. But often, a run starts out okay and ends up feeling good.

And then there are those special moments when everything clicks and the endorphins hit. When the body feels strong, fast, and capable.

Sometimes- I’ll feel a sudden overwhelming sense of happiness and gratitude. (This only happens to me at the end of a long, fast run.)

It’s fun to hear what other runners have to say about this feeling. Some call it the “runner’s high.” Others say it’s “finding the flow.” Everyone seems to agree that a hard effort is required.

Whatever the case, the joy of running is real, and that’s what I want for you.

Sincerely, Nicole

text: 313-462-9648
email: nicole@sifuentescoaching.com

Weighted Calf Raises

I’ve drilled hopping and jump rope so much in this newsletter I can only assume you are all ready to progress!

To keep strengthening calves and feet, add calf raises to your training program.

• Start with two feet and bodyweight only (L image)

• Gradually work toward single leg calf raises using weight (R image)

• Don’t waste time doing tons of reps at bodyweight. The goal is to use weight heavy enough that you can only do 6-8 reps in a set.

• This is not a balance exercise. I find it convenient to do these at a staircase and hold the railing.

• Calf raises may be done on flat ground but this limits the range of motion significantly.

🔥 hot take 🔥

If you’re too busy to eat, you’re too busy to run.

“I worked late and couldn’t eat dinner before the workout.”

“I didn’t have time to eat lunch today.”

I’m seeing this mistake a lot lately! If you want to train as a runner, eating all meals is a requirement. Snacks too, actually. Plan ahead. Pack food. Schedule a lunch break and defend it. Never start a workout feeling hungry.

If you haven’t eaten properly, take the day off running.

When you don’t eat enough, your body has to break down protein (your muscles!) for fuel which increases injury risk. Furthermore, you won’t feel good or run well without carbs readily available for energy.

Nicole’s Curated Content