Welcome to the Resources for Runners BLOG
Advice & Pro Tips on all things running from me, Nicole Sifuentes, a 2-time Olympian and running coach.
Running has surged in popularity since the coronavirus lockdown began. No gym required, it can easily be done alone, and no need to touch anything! Many people are either getting starting or rediscovering this beautiful and peaceful sport.
But without a proper introduction, running can make a really bad first impression, so here are 3 things beginner runners should know:
Read MoreRaces were cancelled first, then running groups, and now even meeting a friend to run is off the table. During this pandemic we are all supposed to run alone, or only with others who live in the same household.
But being physically alone doesn’t mean we have to be totally alone.
During this time of “social distancing” it’s more important than ever to stay (or get) connected with others.
Read MoreSo am I.
In fact, up to 94% of recreational runners are heel strikers, and up to 70% of elite runners are heel strikers too. It is completely normal to be a heel striker - most people are.
So why does heel striking get such a bad rap?
The Real Issue
Heel striking is often associated with over-striding,
At this point, I feel fortunate I can still go outside to run, because some cities and countries have banned outdoor exercise in an effort to slow the spread of coronavirus. Running outside is a privilege, and it’s one I hold lightly right now because if we aren’t careful, we might lose it. Runners can make a lot of adjustments to help protect the privilege of running outside.
Read MoreHow you prepare for a race is an individual choice, and if you’ve ever considered working with a personal running coach, this article will explain what to expect.
Remote Coaching is…
100% Custom
Every training plan I write is designed from scratch based on the your specific goals, current fitness, availability to train, schedule, training locations, and group runs you’re part of (if any).
There is no formula or outline. Your path to race day will be as unique as you are as a person.
Read More“You can’t fire a cannon from a canoe.”
I first heard this expression from Garrett McLaughlin, describing the relationship between strength and stability.
I often say “the glutes are a runner’s cannons.” They work to push our bodies forward as we run, in concert with all the other muscles in our legs.
So if the glutes are the cannons, what’s the canoe?
The canoe is a weak core.
Runners need a strong core to stabilize our upper body and torso while pumping our arms and legs.
Read MoreThe ideal time for Dynamic Mobility is before a run because it acts as a warmup and injury prevention. Pay attention to how your body is feeling as you go through each movement. If one side is more restricted than the other, do some extra reps on that side until you feel more balanced. Use a foam roller or other self-therapy technique as needed. Then head out for your run with your body moving well.
Read MoreLadder Down is an interval workout ideally suited for the roads because this is an effort-guided workout. On the roads, your body controls your pace (on treadmill, the machine controls your pace).
This workout was inspired the many ladder-style workouts I did as a professional athlete, and I designed it to be accessible to anyone, anywhere. Effort-driven workouts are suitable for total beginners, elite runners, and everyone in between.
Read MoreTarget heart rate can be a useful training tool, but only if you know what your individual heart rate zones are! Here are some of my thoughts on using HR in training and how to get started.
Read MoreSo all your races are cancelled - now what?
What’s the point of training hard without knowing when your next race opportunity will be?
Allow me to introduce “Maintenance Mode.”
Maintenance Mode simply means continuing to train - but quite a bit less. The goal is to maintain consistency and continue tapping into a variety of energy systems, paces and effort levels.
Read MoreI’m dialing back high-intensity and extended efforts from all training plans and I recommend you do too. Here’s why: Even though exercise can boost our immune system, really hard and long efforts temporarily compromise our ability to defend against illness. There is no need to excessively fatigue the body right now with super hard workouts.
Read MoreIf your race hasn’t been cancelled yet it’s probably a good idea to expect it will be cancelled soon. As runners, we know that races are far from guaranteed anyway even in the best situations. A niggle or an injury can hit when least expected and we should always approach our goals with the ability to pivot and adjust. This situation reminds us runners what we have always needed to do: be flexible with the plan.
Read MoreAlthough we train physically for weeks and months leading up to a race, we often neglect to train the mind. But the mind is very powerful! We need to be aware of our thoughts and make sure they are productive to help (not hinder!) us as we reach for our goals.
Read MoreSo far in this Pre-Race Nerves series I’ve gone deep into 3 areas of “intentional thinking.”
But intentional thinking requires energy and focus! At a certain point before races I just didn’t want to think anymore - I wanted to rest my mind and relax without constantly policing my own thoughts. So here are a few more strategies that I used before all my races to manage my nerves.
Read MoreNo matter who you are and how well you prepare, there will be some bad days and disappointing performances. But if you become fixated on your mistakes or letdowns, you usher in doubt and uncertainty before your next race.
To fight against these memories and against pre-race anxiety, I would intentionally remind myself of my strengths and what I am capable of. Leading up to races I would:
Look at photos from my best races
In the past few months there’s been a lot of buzz about nike’s Vaporfly running shoes, with world records, national records and personal records being destroyed left and right.
Maybe you’re wondering if all the chatter is just clever marketing by nike, or that maybe these special shoes can provide marginal benefit for some people.
At this point there is a lot of data and research on the vaporfly and there is absolutely no question that these shoes make you run faster. Significantly faster.
Read MoreI used to think I was just slow off the start.
When the starting gun goes off, all the runners explode off the start line and somehow I always ended up in the back of the pack. I would say things like “I’m terrible off the line.”
When you start feeling nervous before your next race, take a minute to listen to your own thoughts. What are you thinking about yourself? Are you focused on weaknesses or past errors? How do you speak about yourself to others? Self-awareness is the first step to making a change in this area.
Read MoreI used to get so nervous before races that I had no appetite.
Anxiety.
Dread.
Total Grouch.
I would wonder “Why do I put myself through this?”
Have you ever felt this way? Some extra nervous excitement can actually help us perform well on race day, but my level of nervousness (dread) was definitely not helpful.
Read MoreMotivation helps us want to run instead of dreading it, but our level of desire is not the determining factor. The key to progress, gains and success is something entirely different: it is discipline. Sometimes you’ll feel incredibly unmotivated and that is okay! You don’t need motivation, you just need to do the training.
Read MoreRunning is the best way to become a better runner, so if you don’t need to cross-train, it’s totally fine to just stick with running. However, cross training is great and a very important part of training for the runners who need it.
I highly recommend cross training for runners who:
Are injured
Tend to get injured easily
Want to significantly increase…
