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.
Just like that, summer weather is here. The temps are soaring and humidity is up too. Running in the heat is no joke and it’s especially tough in the first few weeks of hot weather. Here are some of my pro tips to surviving the heat as a summer runner.
Adjust Your Expectations
This is the my top hot-weather running tip! And by adjust your expectations I really do mean “LOWER” your expectations! …
Special Guest Contributor Jill Merkel MS, RD, CSSD writes about how to balance your nutrition intake with your training demands.
Read MoreFinishing strong isn’t just for super fit runners, age group winners, or elites.
Finishing strong is a skill, not a talent.
Do you sometimes fade to the finish of your run or workout? Want to work on your finishing speed and strength?
Here are some ways to start practicing in your training runs and workouts.
Read MoreHILLS. Love them or hate them, but don’t deny the training effect!
Hills are one of the most effective ways to improve fitness and power. Running up hills is actually considered resistance (strength) training because it requires more work with every step to move not only forward but also up the hill.
How long do you really need to run in training to prepare well for a marathon? How many miles or km’s is enough?
Opinions range from around 16miles (~26km) up to the full 26.2 (42.2km) and everything in between. But like almost every aspect of training, a long run plan depends on the individual, and there may be several appropriate choices.
Here are some points to help determine what might work best for you:
Read MoreVery often instead of setting goals that are out of reach and dreaming too big, we set the bar too low. We have no idea what we are actually capable of!
Want to find out how fast and how far you can run? You’ll never reach your running potential without these factors all coming together:
Read MoreAs promised, I have put together some specific steps to take after an injury to get back into running.
While navigating the road of return to full strength, remember that the end goal is complete healing. Pain-free running!
The goal is not to ramp up as quickly as possible. We don’t want to waste time during the comeback, but adding a timeline to healing is a recipe for compromise of the end goal: complete healing.
So without further ado, let’s Return To Running!
Read MoreThe most important thing about coming back from an injury is being very specific and clear about the end goal. The end goal should be complete healing. So many runners who are eager to get back out there settle for a level of pain or discomfort that is manageable. This is a huge compromise that will end badly. The goal is never to simply “manage” discomfort, but to fully move past an injury.
Read MoreHow many pair of running shoes does one person really need?
The short answer? 1 pair.
But the running shoe industry goes wide and deep. So many styles, colours and purposes… why stop at 1 pair? Here are a few tips to consider when expanding your shoe wardrobe.
Read MoreThe time for speed work is now.
Speed and endurance are both important for all runners - no exceptions! But blending both in a training schedule can be tricky. Very often speed training is neglected in favour of distance training and more miles.
But right now we’re in a pandemic and there are no races on the schedule and no urgency to hit those big mileage weeks and weekend long runs. It is the perfect time is to focus on speed.
Read MoreRunning 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 More
