Tips for the Taper

In running, the final phase of training is where you get sharp, peak, and taper. The last 1-3 weeks prior to a big race is where the emphasis is on all the fitness coming together at the right time. This part of training helps your body to mentally focus,  gives you time to hydrate, fuel, and rest in preparation for your big goal. Here are some tips to maximize the final phase of training to get the most out of yourself on race day!

Training

Cut back some of the miles, but still keep some turnover workouts in the training that final week. This will keep your muscle tension in a good place so you don’t feel “flat” or heavy legged on race day.

Psychological

Take some time during the taper weeks to get your mind in the right place for race day. Look back at all the training you have done to prepare for your goal, and gain confidence in yourself and your fitness.

Hydration

Start an emphasis on hydration during your taper. This will help your body perform on race day!

Fueling

It is important to not over eat during the taper phase. However, be certain to get in good nutrients the few days leading into the race. You want to have all your energy stores filled and ready to carry you to a strong finish.

Relax

Focus on sleep, propping the feet up, and encouraging your muscles to repair and freshen up prior to race day.

When you put all these tips together, it can bring you more confidence knowing you are trained, mentally prepared, hydrated, fueled, and rested… the key components to taking your goals from a dream to reality.

Q&A with the Runcoach CEO and 2:12 marathoner, Coach Tom McGlynn, who shares some thoughts on including a half marathon race within your marathon training. 

1.) Do you advise runners to race a half marathon prior to running a full marathon?

If the athlete is preparing for a marathon, then I like to see them run a half marathon 4-7 weeks out.  The reason we like it that far prior to the goal race is that we always recommend enough time to recovery after the half marathon. The recovery period is intended to spring board the athlete into the final marathon stage of training.

2.) Does practicing race day routine in a half marathon help your marathon?

The actual practice of waking up, eating, drinking, going to the bathroom and arriving at the start line in plenty of time is most helpful.  Some of the intra-race hydration is important as well.  The half marathon should be thought of as a dress rehearsal for the marathon.

3.) Does a half marathon time accurately estimate your fitness for the marathon?

The science suggests that if you double your half marathon time and add about 12 minutes, that would be your current fitness for the marathon.  Meaning that a 2 hour half marathon converts to a 4:12 marathon. This is an extremely rough estimate, and doesn’t consider key variables such as weather, course variation (between half and full), the athlete’s health on either race day,  the need for nutrition and hydration in a full marathon that isn't as important in a half marathon, the runner's form/efficiency, etc

Do you have any more questions to ask our coaches? Email them today!

Welcome Hiruni Wijayaratne

Thank goodness her smile and calm demeanor makes her approachable, because while running, Hiruni is a fierce competitor. She holds 10 National Records for Sri Lanka, a marathon personal best of 2:36, and a passion for chasing her goals and helping others do the same.

It doesn’t stop there, Hiruni brings her A game to the office too, where she has taken over as the Business Development and Sales Lead, but she does so much more than that. Hiruni is also one of our world-class coaches, and enjoys answering your questions and sharing her experience as both coach and athlete.

We believe that Hiruni brings a lot of value to us as a company, and to you as our customer.  We encourage you to take advantage of the opportunity to have Hiruni on your support team to help you achieve your goals.

Learn more about how to contact Hiruni here!

We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team.

Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible.  She puts that belief to the test as she balances her own running career, coaching, and a baby on the way. 

Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.

We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.

Follow us and learn more from Neely!
Twitter, Instagram, and Facebook
@runcoachsays @movecoachsays

The adjustment to heat training is not easy, and not always fun either. We want to share some ways to help summer training not be entirely miserable, and, you may find you even gain more fitness along the way thanks to the added stress heat puts on your body!

1-RUN EARLY: Set yourself up for SUCCESS by running first thing in the morning. It is way easier to wake up, run early, and get it done, than to have life get in the way and you're left trying to force a run in the heat or after a long day.

2-HYDRATE: We recommend waking up at least 30 minutes before you head out for a run to consume 12-24oz of electrolytes. If you have a long run or a hard workout, get creative with your options during the run... know where you can stop every 2-4miles to get a drink, leave a bottle and run a 2-4mile loop or out and backs, carry a bottle, or have a friend/significant other bike with you to provide fluids. More tips on hydration here.

3-ADJUST: Recognize that heat is an additional stress on your body. You should not expect to hit the same splits as you could on a cool day. Slow down, focus on effort vs pace. Add in an extra minute of two of recovery in between intervals or pause tempos to dump water on your head and to get a drink. Cut the long runs back a mile or two or find locations more suitable for hot weather that can provide more shade, and listen to your body if you start to feel dizzy or over heated... be smart! You can also do your quality sessions on the treadmill if you want to stick to paces and build confidence that you are not out of shape.

4-RECOVER: To help boost recovery after a hot run, take a cool shower, get in the pool, or put your feet in a creek to bring the core temperature down. You will find this strategy will prevent you from feeling so zapped the rest of the day. More recovery tips here to help you reset after a hard day of training.

5-REHYDRATE: After a hot workout, you will be in the hole in terms of hydration. Spend the first 30 minutes post run being sure to get in a lot of fluids. I recommend an electrolyte mix because something with flavor is more appealing and it will help you get caught up on your hydration needs. Rehydrating after a workout in the heat is critical to ward off cramps, injury, and allows the body to be ready to run again tomorrow!

6-REFUEL: It can be tough to eat after a workout in the heat. The belly often feels icky, but replenishing is very important to reap the benefit of the workout you just put your body through! Try greek yogurt, fruit, a smoothie (Summer Smoothie recipe!), kombucha, coconut water, or protein shake. These liquid calories are easier on the stomach and your body will be able to start the recovery process once you get some fuel in the tank. Interested in nutrition for runners? More info here.

We hope you can use these tips to help you crush your training this summer, please reach out if you have any follow up questions!

Did you update your iPhone app?  The new Runcoach release allows members to more easily manage goals, review historical data, and adjust training progress through our vVO₂
marker!

What is vVO₂ and how does it apply to me?

You may have come across this term in your Runcoach, Movecoach, or My Run Plan training.  vVO^₂ is the marker we use to determine your training paces. The little v is for velocity. VO₂ is the maximum amount of oxygen an individual’s body can use during intense aerobic exercise. Put together, vVO₂ means the meters per minute covered by the individual; essentially how fast you are running when you hit VO₂ effort.

But wait, there’s more! vVO₂ changes constantly. As your body becomes more efficient, your vVO₂ will increase. The heart gets stronger and can pump more blood, the running muscles become better developed and can handle more stress put on them, and your form improves due to repetition. This development of increased economy is what makes you faster! The more improvement you get in economy, the easier it will be to run further and faster with less effort.

So how can you apply this to your training? We do it for you! The algorithms used with Runcoach, Movecoach, and My Run Plan take into consideration your current fitness to start. As you progress, your plan will automatically update to match your improvements in economy (thus increasing your vVO₂) as you get faster by consistently following your training plan!

Tap here from your phone or go to the new "MANAGE" tab in the app to check it out.

Android update will come in April, don't think we forgot about you!