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.
Here is my rule for injury prevention:
Pain or discomfort of level 2/10 (on a scale of 1-10 where 10 is maximum pain) is the maximum allowable pain level where running may continue.
If the pain is 2 or less AND remains steady or decreases, running may continue.
If the pain is above 2 AND/OR is increasing, running must be stopped immediately. Not after the workout. Not after the run. Just stop.
Read MoreThe TOP reason for injuries in runners is running through pain. To be fair, there’s a lot of trial and error in running. Some small pains can and will fade away, and are inconsequential - but this is the exception. Our default must be to respect all pains.
Read MoreI get a lot of questions about how to set up a week of training: how to schedule workouts, easy days, a long run, strength training and rest days.
Read MoreWhat exactly IS tempo running? If you’ve ever googled Tempo running, you probably got some articles talking about lactate threshold, vOBLA, HR percentages, and VDOT or V02max calculations.
All this jargon is not helpful for most runners. So here are a few (I hope) actually helpful tips on how to get started with tempo running today.
Read MoreWe’ve all had at least a few truly awful workouts. We feel terrible from the first steps, can’t hit the paces, need more recovery and usually cut the run or workout short. If we do finish, it’s ugly.
Runners tend to be pretty hard on ourselves. We question our fitness, we blame our lack of mental toughness, and doubt our training.
But the truth is, most “bad” workouts have nothing to do with our mental toughness or fitness. Usually, we label a workout “bad” largely because of inappropriate expectations.
Read MoreThe Snake Run™ is an interval workout for runners. It can be approached two different ways: as a speed workout and as a strength workout, depending on the effort levels used.
Read MoreI’ve lost track of the number of conversations I’ve had with runners who feel the need to “warn me” about their age. Many wonder aloud if they can still improve, or if they are destined to get slower and slower.
Read MoreIt’s a tall order to muster up the motivation for a workout when you don’t even know what the workout is!
When the plan is on paper and there’s no thinking involved it can make a huge difference in our motivation to lace up our running shoes.
Read MorePresenting my Top 3 Training Philosophies! I believe that these foundational training principles are the “secrets” that lead to actual progress. These were my own training philosophies that helped me get to the top as an Olympic athlete, and they have proven truly effective over and over again with all the runners I coach.
Here’s what you need to know to take your running to the next level
Read MoreCrazy work schedules, extra family responsibilities, travel, accidents, illness, you name it. Sometimes life just… happens. And when it does, the training plan goes out the window.
How do you navigate training interruptions without losing fitness?
Read MoreWhat should runners DO on a rest day? Resting is much more than simply not working out and I encourage runners to get extra rest on these days.
The time normally spent running or working out will ideally be spent “doing” rest. Sleep is the best, but some other great options are reading, laying around, watching a tv show, writing, chatting with a friend, more family time, etc.
Read MoreAs a coach, the best thing I can do to help runners reach their goals is to be crystal clear about race day expectations. We can hope for a magical day when the stars align and we feel amazing, Those days do happen (occasionally) but we should not expect it.
We need to expect fatigue and discomfort due to exertion.
We need to prepare mentally for the moment in the race when it gets really hard. Not IF, but WHEN it gets really hard.
Read MoreThe result of our best effort can vary from day to day but we can always discover what we’re capable of on a given day if we commit to 100% effort.
“Just do your best” sounds simple but getting the most out of ourselves takes practice and finesse.
Read MoreAre you training for a marathon running only 3 or 4 days a week?
Real Talk.
That is not enough running days. Even if you’re getting the miles in.
Marathon training should involve 5-6 days of training per week.
Read More“Easy” in general means slow. Even very fast runners know how to run easy and slow, in fact running easy is a huge part of their training. Regardless of ability level there should be a very distinct difference between a runner’s fast/ hard and slow/ easy paces.
Easy means the effort level is LOW from start to finish. Cover the distance without getting tired!
Read MoreGPS watches often interfere with our ability to measure our fatigue level and adjust pace based on effort. There’s a certain pace or heart rate range which we feel is acceptable or normal, and anything slower than that is bad. We force our body to follow those numbers rather than allowing ourselves to go slower when we’re tired.
On the flip side, we can get intimidated by paces that seem “too fast” even if we feel comfortable and in control. We hold ourselves back based on pre-determined pace expectations that don’t accommodate fitness gains.
Read MoreThings we can’t control:
If (and when!) our races are cancelled
When races come back
When gyms will open again…
One of the biggest misunderstandings about running is that walking breaks are bad.
But walking is probably the BEST way to improve both speed and endurance! Think about it- even the top athletes and best runners in the world take walking breaks. Any interval workout involves rests!
Read More
