Sifuentes Coaching
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Sifuentes Coaching

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.

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Dietary Supplements for Runners: Vitamins
Dietary Supplements for Runners: Vitamins

Recommendations from a Registered Dietitian about taking vitamin supplements.

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Nicole SifuentesMay 19, 2021Comment
Know When You're Recovered
Know When You're Recovered

Everyone knows it’s important to take some downtime after a big race. What exactly “downtime” means is less obvious. It could mean a few easy run days or it could mean 1-2 weeks of complete rest (or even more).

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Nicole SifuentesMay 18, 2021Comment
Post-Race Recovery: Factors to Consider
Post-Race Recovery: Factors to Consider

Recovery time after a big race is totally individual and can vary greatly even for the same person from one race to the next. Here are some physical, mental and emotional factors that affect recovery time.

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Nicole SifuentesMay 11, 2021Comment
Custom Interval Workouts with Garmin
Custom Interval Workouts with Garmin

How to set up a custom running interval workout on Garmin Connect and sync the workout to your Garmin Watch.

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Nicole SifuentesApril 28, 2021Comment
Effort-Based Running: A Real Life Example
Effort-Based Running: A Real Life Example

A real-life example of what running by feel (effort-based running) looks like. Includes training assignments based on effort level, and the resulting data.

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Nicole SifuentesApril 20, 2021Comment
Training Lessons from an Olympic Runner: Missed Training
Training Lessons from an Olympic Runner: Missed Training

After the 2016 Olympics I had one more race my schedule - the 5th Avenue Road mile in NYC. I was mentally and emotionally exhausted, but instead of scratching out of 5th Ave, I did something new for me: I slacked in my training.

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Nicole SifuentesApril 13, 2021Comment
Training Lessons from an Olympic Runner: Plantar Fasciitis
Training Lessons from an Olympic Runner: Plantar Fasciitis

Taping turned out to be the most important and effective intervention for my Plantar Fasciitis because taping the foot allowed me to resume training while my plantar healed.

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Nicole SifuentesMarch 30, 2021Comment
Training Lessons from an Olympic Runner: Adding Mileage
Training Lessons from an Olympic Runner: Adding Mileage

Because running is a high impact sport associated with lots of injury, any additions to our running schedule should be gradual - regardless of whether we are just getting starting or are from a high level of overall fitness.

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Nicole SifuentesMarch 23, 2021Comment
Training Lessons from an Olympic Runner: Anxiety and Breath
Training Lessons from an Olympic Runner: Anxiety and Breath

The desire to get the most out of ourselves isn’t just for elite athletes. Anyone and everyone can benefit from breathing techniques to navigate nerves or anxiety leading up to an important race.

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Nicole SifuentesMarch 16, 2021Comment
Training Lessons from an Olympic Runner: Intensity and Recovery
Training Lessons from an Olympic Runner: Intensity and Recovery

There’s a delicate balance between volume and intensity in training. Runners simply cannot afford to run a lot a high effort without risking injury or burnout.

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Nicole SifuentesMarch 9, 2021Comment
Training Capacity - How to Run More & Run Faster
Training Capacity - How to Run More & Run Faster

Training capacity is different for everyone and depends on natural ability, current fitness, training history, age, rest/recovery, and training intensity, among other factors.

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Nicole SifuentesMarch 5, 2021Comment
Strength Training for Endurance Runners
Strength Training for Endurance Runners

Strength training programs for runners should be designed to offer them some kind of benefit that they aren’t getting from running.

When lifting heavy, the training effect of a strength session is more similar to fast running or sprinting than it is to distance running.

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Nicole SifuentesFebruary 25, 2021Comment
Success as a Freshman Student-Athlete
Success as a Freshman Student-Athlete

As a freshman you will have to balance living away from home, meal planning (or time to/from the cafeteria), attending classes, doing homework, attending practice, travel for competition, your social life and sleep!

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Nicole SifuentesFebruary 18, 2021Comment
Parents of Student-Athletes: Your Role
Parents of Student-Athletes: Your Role

Please note that I am not a parent. Here are some of my thoughts and opinions based on my experience as a coach, based on the parent and student-athlete interactions I’ve witnessed, as well as my own experience as a student-athlete.

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Nicole SifuentesFebruary 12, 2021Comment
Choosing a College or University
Choosing a College or University

Things for high school runners to consider while deciding where to go for college or university.

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Nicole SifuentesFebruary 9, 2021Comment
Connecting with College & University Coaches
Connecting with College & University Coaches

Tips for high school runners about reaching out to college and university coaches.

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Nicole SifuentesFebruary 4, 2021Comment
5 Habits of Exceptional High School Runners
5 Habits of Exceptional High School Runners

Do you want to succeed in sport and stand out among your peers?
Here are 5 habits guaranteed to help you get ahead and that coaches never fail to notice.

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Nicole SifuentesFebruary 1, 2021Comment
4 Ways to Supplement High School Training
4 Ways to Supplement High School Training

In some areas of training, guidance is not normally available in the high school. For example: Strength and Conditioning, Sport Psychology, Nutritional coaching from an R.D. and Athletic Consulting.

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Nicole SifuentesJanuary 28, 2021Comment
Private Coaching for High School Runners
Private Coaching for High School Runners

Training in a team setting is the best scenario for young athletes. Personal coaching should only be used in exceptional situations, and every effort should be made by coach and student-athlete to remain integrated with the school team.

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Nicole SifuentesJanuary 25, 2021Comment
Tips for High School Runners
Tips for High School Runners

Tips from an NCAA champ and former NCAA D1 assistant coach for high schoolers who want to take their running to the next level.

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Nicole SifuentesJanuary 22, 2021Comment
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