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.
The 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 MoreBack today with another track interval workout, and for this one I recommend taking advantage of the outer lanes.
The Workout:
2 sets of 4x 200m
Rest: 1 minute between intervals
Rest: 1 lap walk or jog between sets…
I want to end this mini-series on track running with some of my favourite recommended workouts, but first I need to explain some track jargon. The following terms will help anyone who wants to communicate regarding track interval workouts, time trials or races.
Read MoreToday I want to talk about track safety. And by safety, I mean injury prevention.
A track may seem like a really safe place to run because there’s no traffic from vehicles and cyclists, and the footing is perfect, but a track can be dangerous for another reason: TURNS.
Read MoreWant to take your training onto the oval? Many runners get their start in running on the roads. They were not on the high school track team, and have never even set foot on a track.
But lots of training plans for road races include workouts that are most easily run on a track. I think every runner should at least know the basics about track running so they can confidently use the oval if and when they want to.
Here are the BASICS!
Read MoreRecently I was asked to put together a strength training program for new runners to be featured on self.com Self Magazine’s online publication.
This workout is intended for all the new runners lacing up during the pandemic. No gym required! The same goes for this workout - no gym and no equipment needed!
Read MoreWhat’s the best surface for running on? Well, it depends! The reason we need to consider different surfaces are because they vary significantly in “hardness” which affects 1) the impact to our bodies and 2) the energy loss or return as we run.
Read MoreI’ve been hearing a lot of hate for virtual races lately so I am here today to give them some love!
As race cancellations and postponements continue for all the normal race events, it’s time to focus on the options we do have: virtual races, virtual challenges, or simply training.
Virtual races are not meant to be regular races and it doesn’t make sense to compare a virtual race to a normal race, they are an entirely different and awesome experience.
Read MoreIn the earlier blogs on this topic I wrote about several positive aspects of virtual racing, and Race Day planning is a big positive! With virtual races, we can curate the perfect race day experience for ourselves. Here are some things to consider while planning your race day,
Read MoreA virtual race is an awesome opportunity to take control in an area where the runners almost never have control: the Race Course.
In normal circumstances, I ask every runner I coach to preview their race course as much as possible. That means at minimum, they should check out the course map and elevation profile ahead of time…
Read MoreAs this pandemic stretches on, the list of cancelled race events grows. More runners looking to virtual races to keep motivated. Even those who weren’t interested in virtual races initially are warming to the idea of racing solo, because this is the only option we have right now.
The right mindset is a key factor in setting ourselves up for success in any race, including virtual races.
Thankfully, the pandemic is not permanent, so why not (just for now!) embrace the benefits of this virtual racing season?
Read MoreWe’ve all heard of the tragic murder of Ahmaud Arbery while he was out for a run. Runners around the world came together in solidarity to #RunforMaud. This hate crime started a flood of hashtags and brought the discussion of social justice to the forefront of the running community. Most importantly, the racial disparity in the running community has been exposed.
This is a collection of essays discussing issues of racism, inequality and whiteness in the running community.
Read More
