TrueZone Coaching

Give Your Brain A Daily Dose of Joy

Tue, 13 Jan 2026 20:40:13 GMT

Your Daily Dose of Joy is a Secret Weapon for Your Marathon Mindset (And No, It Doesn't Involve Foam Rolling)

Let’s be honest, the training cycle for a big race can sometimes feel like a high-stakes game of "Just Get Through It." You stare at the training plan—the intervals, the tempo runs, the soul-crushing long runs—and you tick them off like items on a very sweaty to-do list. You focus on the legs, the lungs, the mileage... but you forget the most important muscle in the entire operation: your mind.

You can have the most meticulously structured training plan, the best gear, and a fridge full of kale, but if your head isn't in the game, you're running on half a tank.

That’s where the counterintuitive, yet utterly brilliant, strategy of The Daily Dose of Joy comes in.

This isn't some complicated physiological hack. It’s simple: every single day, choose one non-running thing that genuinely excites you, and do it .

Is it finally perfecting your sourdough starter? Do it.
Is it watching 15 minutes of that absurdly comforting reality TV show? Do it.
Is it sinking into a new book with a coffee that's way too fancy? Do it.

This thing doesn't have to be productive. It doesn't have to be related to your goals. In fact, the less "goal-oriented" it is, the better. It’s an act of mental self-care, a small, intentional rebellion against the grind.The Psychology of the Post-Joy Boost

Why does this work? It’s all about the brain chemistry. By making the time to really enjoy something, you're actively generating a positive emotional state. You’re signaling to your brain that the world is a place of pleasure and reward, not just obligation and suffering.

This small daily reset provides three massive psychological benefits that pay dividends when the going gets tough on the track:

It refuels your resilience battery: Training is a constant draw on your mental and emotional reserves. The Daily Dose of Joy acts as a deliberate deposit. When you’re feeling less depleted, the inevitable setbacks—a bad workout, a small injury scare, or just sheer exhaustion—hit less hard.
It creates mental space: Obsessing over split times and weekly mileage can make you feel suffocated. That 15 minutes of joy is a mental decompression chamber. It gives your mind a break, allowing you to approach your actual running goals with a clearer head and a renewed sense of focus.
It shifts your identity from "just a runner" to "a human who runs": When your entire identity revolves around training, every missed goal or poor performance feels catastrophic. A daily non-running pleasure reminds you that you are a multifaceted human, which makes your running goals feel like an exciting part of a whole life, not the sum of your worth.

The Winning Mindset is a Well-Fed Mind

Training for a race is not merely about enduring the programmed workouts. It’s a holistic commitment where the physical execution is a reflection of your mental position. You don't just want to finish the race; you want to win —whether that means winning your age group, winning a PR, or just winning the battle against the voice in your head that tells you to slow down.

To be in a position to win, your mind needs to be a powerful ally, not a weary opponent.

If you treat your mind like a machine that only consumes demands, it will eventually break down. But if you treat it with respect, nourishing it with small, daily moments of genuine enjoyment, you are building the foundation for true mental toughness.

So go ahead. Spend 20 minutes playing your guitar, or watching a nature documentary about sloths, or finally figuring out how to fold a fitted sheet (the ultimate life victory). When you lace up your shoes tomorrow, you’ll find that the daily joy you invested yesterday has given your running mind the power boost it needs to execute, commit, and, yes, win.

James (TrueZone Coaching)

#RunningCoachNearMe #TrueZoneCoaching #RunningTips

The Treadmill Truth: Why running in place IS a step forward

Thu, 08 Jan 2026 18:39:20 GMT

Why Running in Place is a Step Forward (Not a Snoozefest!) ��

��‍♀️ Let's be honest. When you think of a treadmill, does your mind immediately conjure images of a hamster wheel, a clothes rack, or maybe a fancy torture device? You're not alone. The humble treadmill often gets a bad rap, usually dismissed as the dull, indoor alternative to "real" running.

At TrueZone Coaching, we're here to flip the script. Embracing the treadmill isn't about giving up on the great outdoors; it's about smart, consistent, and highly effective training. Think of it as your personal, climate-controlled, entirely predictable running track.

Here are the benefits of welcoming the 'dreadmill' into your training zone:

1. Precision & Predictability: Your Data, Your Power ��

Outside running is a beautiful chaos. The wind, the hills, the unexpected stoplights—it all adds up to wildly inconsistent data. The treadmill, however, is a scientist in disguise and the perfect running partner for Structured Running Workouts.

• Consistent Pace & Grade: You set the pace and the incline, and the machine will not let you slack. This is a crucial benefit for structured interval training and tempo runs where consistency is key.

• Easier Tracking: Most modern treadmills feed data directly to your watch or fitness app. No more questioning if your GPS glitched under that bridge! You know exactly how far and how fast you went.

2. Low-Impact Love: Be Kinder to Your Joints ❤️

Running is tough on the body, but the treadmill offers a little cushion for the pushin' and a great tool for Low Impact Cardio.

• Shock Absorption: The belt on a quality treadmill is designed to absorb impact, which can be significantly softer on your knees, ankles, and hips compared to unforgiving concrete or asphalt.

• Injury Management: If you're coming back from a small injury, the ability to control your speed, stop immediately, and run on a perfectly flat, safe surface is invaluable. It’s rehab on your own terms.

3. The Ultimate Environmental Control ☀️☔️��

Hate humidity? Fear black ice? Despise the dark? The treadmill doesn't care if it's a blizzard, a heatwave, or 4 a.m. Your go to buddy for All-Weather Training!

• Training Consistency: Never miss a planned workout because of the weather. This consistency is the secret sauce for long-term fitness gains. No excuses, just results.

• The Perfect Hill: Training for a hilly marathon but live in a pancake-flat town? The treadmill brings the mountain to Mohammed. You can simulate any race profile, anytime.

4. Safety & Focus: No Traffic, No Worries ��️

When you run outside, a significant portion of your brain is dedicated to not getting hit by a car, avoiding aggressive dogs, or sidestepping rogue skateboards. There's a lot to be said for Indoor Running Safety.

• Mental Clarity: On the treadmill, you can put on your favorite podcast, zone out with a motivational playlist, or even catch up on your favorite binge-worthy show. Your only job is to run. This focus can actually make the time fly by.

• Pacing Awareness: Since you can look down at your speed anytime, you develop a better internal sense of what different paces feel like—a skill that translates directly to better outdoor race execution.

-----�� TrueZone Takeaway:

The treadmill is a powerful tool in your coaching arsenal. It’s not just a fallback; it’s an asset for consistency, injury prevention, and precision pacing.

So, next time you're debating whether to brave that unexpected downpour or hop on the 'mill, remember this: A run on the treadmill beats no run at all. Lace-up and conquer that belt!-----#TrueZoneTreadmillTips

#TreadmillTraining

#IndoorRunning

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#FitnessMotivation

#TrueZoneCoaching

#Endurance

#Cardio

#NoExcuses

All Hills Are Not Created Equal

Fri, 10 Oct 2025 19:05:06 GMT

Conquer the Climb: Why Hill Repeats Are Your Secret Weapon for Faster, More Efficient Running

Tired of feeling flat in your running? It's time to embrace the incline! Hill repeats, a classic workout for runners of all levels, are a powerful tool to boost your strength, speed, and overall running efficiency. While they might seem daunting, the benefits of incorporating hills into your training are immense, transforming you into a more productive and resilient runner.

Running uphill is essentially nature's resistance training, engaging muscles in a way flat running simply can't. Here's how hill repeats make you a better runner:

Enhanced Muscle Strength: Pushing against gravity fires up your calves, quads, hamstrings, and glutes, leading to improved muscle tone and strength. This translates to more power on flat surfaces and easier tackling of challenging terrains.
Increased Cardiovascular Endurance: Your heart and lungs work harder to pump blood and oxygen to your working muscles when climbing. This strengthens your cardiovascular system, making it more efficient during longer runs and boosting your overall cardiovascular fitness.
Boosted Speed and Power: Hill repeats are often called "speedwork in disguise". Short, intense uphill sprints develop strength, speed, and turnover, conditioning your body for faster paces on flat ground.
Improved Running Form: Hills naturally encourage better running posture. You'll likely lift your knees higher, lean slightly forward from your ankles, and push off more aggressively, leading to a more efficient running form and preventing overstriding.
Mental Toughness: Let's be honest, hills are hard. But conquering them builds grit and determination, helping you push through fatigue during races and develop a formidable mental attitude.
Increased Running Economy: Studies show that running uphill can improve your running economy, making you a more efficient runner by increasing your cardio capacity and aerobic energy production. The better your running economy, the faster and longer you can run before fatigue sets in.

Types of Hills and How to Run Them

The type of hill repeat workout you do depends on your goals and the hill's characteristics. Here's a breakdown:

Hill Sprints (Short, Steep Hills): These involve running very short (around 50m), intense uphill sprints, usually less than 30 seconds in duration, on a steep hill (8% gradient and above). Sprint up at near 90% of your maximum effort, then walk or jog back down for recovery. This builds leg strength, power, and works fast-twitch muscle fibers.
Long Hill Repeats (Long, Moderate Hills): For building strength and endurance, find a long, moderate-grade hill (5-8% gradient). Run hard up the hill at around 5K effort for 60-90 seconds, then jog back down for recovery. This sustained effort develops tremendous strength in your glutes, quads, calves, and core.
Hill Climbs (Extended Hills): These are performed on extended hills with a 4-10% incline, taking 10 minutes or more to run. Maintain a moderate pace, not a sprint speed. Hill climbs improve fatigue resistance, crucial for long-distance running performance.
Progression Runs: These are a great way to build mental stamina for pushing through fatigue during a climb.

General Hill Running Techniques:

Lean Forward: Lean slightly forward from your ankles, not your waist.
Head Up, Eyes Forward: Keep your head up and your eyes on the top of the hill.
Shorten Stride, Increase Cadence: Shorten your stride and increase your steps per minute.
Drive Arms and Lift Knees: Lift your knees and drive your arms for momentum.
Breathe Deeply: Breathe deeply and rhythmically.
Focus on Effort, Not Pace: Due to varying grades, hill repeats are typically done based on effort rather than a predefined pace.

Understanding Your Hills: The Slope Calculator

To effectively incorporate hill repeats into your training, it's helpful to know the gradient of the hills you're tackling. A slope calculator allows you to input your starting and ending altitude along with the distance to determine the slope of any hill segment.

You can use an online tool like the Grade-Adjusted Pace (GAP) Calculator to understand the steepness of your hills. This calculator can help you conceptualize the grade as a percentage, which is commonly used in running.

Ready to take your running to the next level? Start incorporating hill repeats into your routine and experience the incredible benefits firsthand. Your stronger, faster, and more efficient runner self will thank you!

Learn more about our training programs and schedule a free consultation with a coach by visiting: https://www.TrueZoneCoaching.com

#HillRepeats #RunningTips #RunnersLife #TrailRunning #SpeedWork #RunningMotivation #FitnessGoals #EnduranceTraining #RunStrong #TrueZoneCoaching

Fall Back in Love with Running

Fri, 10 Oct 2025 13:07:12 GMT

When Running Feels Like a Chore (Instead of a Gift) ��: What Happens Mentally & How to Fall Back in Love new post

Running. For many, it's a source of joy, freedom, and accomplishment. A time to clear the head, challenge the body, and connect with the world around you. But what happens when that feeling fades? When lacing up your shoes feels less like an exciting opportunity and more like a dreaded task? �� When running transforms from a gift to a chore?

It's a common experience, even for seasoned runners. The mental shift can be subtle at first, a creeping sense of obligation replacing genuine enthusiasm. Over time, this can lead to a range of negative mental impacts:

Increased Stress and Anxiety: The pressure to perform, meet goals, or simply "get it done" can turn an enjoyable activity into a significant source of stress. Instead of relieving anxiety, running can amplify it. ��

Decreased Motivation and Progress: When the intrinsic reward of running diminishes, so does the motivation to do it. This can lead to skipped workouts, inconsistent training, and a feeling of being stuck or not progressing. ��

Guilt and Self-Criticism: Missing runs or feeling unenthusiastic about them can trigger feelings of guilt and self-criticism. You might start questioning your commitment, your abilities, or even your identity as a runner. ��

Loss of Enjoyment and Fun: Perhaps the most significant impact is the erosion of joy. Running stops being a source of pleasure and becomes something you have to do, stripping away the fun and spontaneity that once made it appealing. ��

Mental Fatigue and Burnout: Constantly pushing yourself through a chore-like activity can lead to mental fatigue and burnout. This can extend beyond running, impacting other areas of your life. ��

So, what can you do when running loses its sparkle and starts to feel like a chore? The good news is that it's possible to counteract these negative impacts and fall back in love with running. Here are some tips and ideas:

Acknowledge and Validate Your Feelings: It's okay to feel this way. Recognize that this is a normal part of the running journey and that many runners experience it. Don't beat yourself up about it. ��

Take a Break: Sometimes, the best thing you can do is step away for a while. A break can help you physically and mentally recover, allowing you to return with renewed energy and perspective. It doesn't have to be long – even a week or two can make a difference. ��‍♀️

Re-evaluate Your Goals: Are your current goals adding pressure and making running feel like a chore? Consider adjusting them or focusing on different aspects of running, like consistency, enjoyment, or exploring new routes. ��

Mix Things Up: Monotony can quickly turn running into a chore. Introduce variety into your training by trying different types of runs (intervals, tempo, long runs), exploring new trails or routes, or incorporating other forms of exercise. ��

Run with Others: Joining a running group or finding a running buddy can inject fun and social connection into your runs. Having someone to share the experience with can make it more enjoyable and help you stay motivated. ��

Focus on the Present Moment: Instead of dwelling on the past or worrying about the future, try to be present during your runs. Pay attention to your body, your surroundings, and the simple act of putting one foot in front of the other. Mindfulness can help you appreciate the gift of running. ��

Celebrate Small Wins: Acknowledge and celebrate your accomplishments, no matter how small. Finishing a run, hitting a new distance, or simply getting out the door are all reasons to feel proud. ��

Listen to Your Body: Pay attention to your physical and mental state. If you're feeling tired, stressed, or unmotivated, it's okay to adjust your plans or take a rest day. Pushing yourself too hard when you're not feeling it can exacerbate negative feelings. ��

Connect with the "Why": Remind yourself why you started running in the first place. What were your initial motivations? What do you love about it? Reconnecting with your "why" can help rekindle your passion. ❤️

Seek Support: If you're struggling to overcome negative feelings about running, consider talking to a therapist, coach, or trusted friend. Sharing your experiences and seeking guidance can be incredibly helpful. ��

Falling back in love with running is a process, and it may take time and effort. Be patient with yourself, experiment with different strategies, and remember that the most important thing is to find a way to make running a positive and sustainable part of your life.

#TrueZoneCoaching #RunningCoach #Training #MarathonTraining #TrainingTips #Runners #RunningCoachNearMe

From Ache to Injury: When to Seek Professional Help for Running Pain 🤕👟

Wed, 23 Jul 2025 19:45:42 GMT

Running through pain doesn't make you a hero.....

We've all been there – that nagging ache after a run, a little stiffness that usually works itself out. But how do you know when that "normal" discomfort is actually a sign of something more serious, a full-blown injury that needs professional attention? It's a critical question for every runner, and today, we're diving deep into how to differentiate between a minor ache and an injury, and when it's time to call in the pros. Let's get smart about pain!

��Understanding Pain: Your Body's Warning System ��

Pain is your body's way of telling you that something isn't quite right. Think of it as a guide, prompting you to make a change to reduce the painful input. It's a complex sensation influenced by both local tissue irritation and your brain's perception of threat. This means that while a fall on your knee might cause pain, your brain can override that signal if a greater threat (like a mountain lion!) is present. Your past experiences and emotional state can also modulate how you perceive pain, and sometimes, there might even be no true tissue damage, but your brain still perceives a threat.

So, should you just mask the pain with medication? The answer is a resounding NO! Masking pain can prevent you from recognizing when your body needs to recover and potentially lead to longer-term damage. Instead, pay attention to your pain and use it as a guide to make necessary adjustments to your training or seek help.Pain vs. Injury: The Traffic Light Analogy ��

When it comes to running-related pain, it's crucial to understand which tissues are involved – bone, tendon, muscle, ligaments, or cartilage. Running with mild to moderate pain in soft tissues like muscles and tendons might be okay as it may not cause further damage, but bone-related pain requires immediate attention, as continuing to run could lead to long-term damage.

To help you navigate this, here's a helpful "traffic light" analogy:

�� Red Light: Stop Running & Seek Medical Advice. This is when your pain is a serious warning sign.
Pain progressively worsens during a run.
Pain alters your running form or mechanics.
Pain lingers for more than 24 hours after a run.
Pain progresses from running to walking, then even resting or non-weight-bearing activities.
Pain is localized to a bone, and the bone is tender to the touch and feels worse after running.
�� Yellow Light: Continue with Caution. It might be beneficial to seek medical advice to prevent the progression of pain or symptoms.
Pain is less than 5/10 perceived intensity and improves or does not worsen during the run.
Pain lingers briefly after your run but improves back to baseline throughout the day.
Pain is specific to a soft tissue or tendon, and not a bone.
�� Green Light: Likely Mild Pain, No Harm in Continuing. You can likely reduce your running volume, frequency, or intensity to reduce tissue stress.
Pain remains less than 3/10 perceived intensity while running, and/or "warms up" during your run to feel better.
You have less than 3/10 perceived pain intensity while running which does not worsen during or after your run, and you have no pain with day-to-day activity.
Pain is not in the site of a palpable bone.

Common Running Pains & How to Handle Them ��

Most running pain, unless from an acute trauma like a fall, often results from repetitive microtrauma to bones or tendons, as these tissues are highly susceptible to running-related pain or injury.

Tendon Pain: Tendons commonly affected include the Achilles, posterior tibial, peroneal, patellar, quadricep, glute medius, and proximal hamstring tendons. The plantar fascia and ITB also behave like tendons and can be sources of "tendon-like" pain. Tendons become painful if they lack capacity for specific training, are overused due to compensation, or lack control/strength around the joint they cross.

How to identify tendon pain: Look for irritation local to a tendon that you can press or squeeze to identify. Tendons typically feel stiffer or irritated after periods of rest (sitting or sleeping), especially after the first few steps. They tend to "warm up" with running, feeling better or no worse during the run itself. Overloading the tendon during lengthening joint motion often worsens the pain.
Strategies for handling: If it's a yellow light situation, consider reducing your running volume or intensity. Focus on strengthening the muscles around the affected tendon to improve its capacity and reduce compensation. Cross-training that doesn't aggravate the tendon can be beneficial. Professional intervention from a physical therapist is recommended to get a proper diagnosis and a targeted rehabilitation plan.

Bone-Related Pain: This can be a bone stress reaction, stress fracture, or full fracture. Bone pain can be dull, achy, or sharp, depending on the degree of stress and activity. Common sites include metatarsals, navicular, calcaneus (all in the foot), anterior or posterior tibia, femoral shaft, femoral neck, and sacrum. High-risk sites like the femoral neck are prone to poor healing due to limited blood supply and high load.

How to identify bone pain: If the bone is superficial and tender to the touch in a specific area, it could be the source of pain. Bone-related pain tends to worsen with repetitive loading over time and does not warm up like tendons. It might start mild but get worse during a run. As it progresses, it can reduce the ability to tolerate walking or even standing.
Strategies for handling: This is almost always a RED LIGHT situation. It's imperative to identify bone-related pain early because continuing to run can lead to longer recovery times and poor bone healing. Stop running immediately and seek professional medical advice from a doctor or physical therapist. They can diagnose the issue and guide you through the necessary rest and rehabilitation.

When to Seek Professional Intervention ��‍⚕️��‍⚕️

If your pain falls into the "red light" category, or even "yellow light" if you're unsure or the pain persists, it's always best to consult with a healthcare professional.They can accurately diagnose the issue and provide a tailored plan for recovery.

Remember, delaying professional help can turn a minor issue into a chronic injury, potentially keeping you from running for much longer than necessary. A professional can help you:

Get a proper diagnosis: Understanding the exact nature of your pain is the first step to effective treatment.
Develop a personalized recovery plan: This might include specific exercises, stretches, cross-training, or temporary rest.
Address underlying causes: A professional can identify factors contributing to your pain, such as poor form, inadequate footwear, or imbalances. (Speaking of footwear, if you're experiencing foot pain, custom insoles like Kila Insoles, which can be scanned with your iPhone, might be an option to consider for support and shock absorption.)
Guide your return to running: They can help you gradually and safely increase your mileage and intensity to prevent re-injury.

Prevention is Key! ��️

While knowing how to handle pain is important, preventing injuries in the first place is even better! Consider ongoing strategies like:

Smart Training Load: Avoid increasing your mileage or intensity too quickly. Listen to your body and incorporate adequate rest and recovery. This is our specialty at TrueZone Coaching and we manage your training routine to help keep you safe.
Strength Training: Incorporate resistance training to build strong muscles, especially focusing on glutes and core, which are crucial for running stability and preventing imbalances. We have several Strength Coaches in our Rolodex and some offer discounts to athletes training with TrueZone Coaching.
Proper Recovery: Ensure you're getting enough sleep and fueling your body adequately. Your coach at TZC will help you learn about recovery techniques and fueling.
Listen to Your Body's Cues: Pay attention to any discomfort and address it early before it escalates.

We love running and we want to help you do it safely beyond your race finish line. If you are interested in learning more about our program please visit our website…. https://www.TrueZoneCoaching.com . You can also join the FREE Team TrueZone Strava group and you’ll get a notification every time we publish a new blog. https://www.strava.com/clubs/1372567

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👟✨ Timing is Everything: Unlocking the Secrets to Snagging the Best Deals on Running Shoes in the United States 🇺🇸💰

Mon, 14 Jul 2025 15:01:43 GMT

Last years shoe models were good enough last year right?

Ah, the noble pursuit of running! A journey of sweat, determination, and the rhythmic pounding of pavement or trail. But before you can truly embark on this odyssey, you need the right gear, and at the top of that list sits the humble, yet critically important, running shoe. Choosing the right pair can feel like a quest in itself, with myriad brands, styles, and technologies vying for your attention. And let's be honest, those top-of-the-line kicks can put a serious dent in your wallet! ��

Fear not, fellow runners and savvy shoppers! While you can certainly find a deal on running shoes at any time of the year if you look hard enough, there are indeed optimal times to open your wallet and snag those coveted trainers at a significantly reduced price. It's all about understanding the rhythm of the running shoe industry, the ebb and flow of new releases, and the strategic timing of sales events. Get ready to become a running shoe bargain hunter extraordinaire! ��️‍♀️��️

The Seasonal Shuffle: Spring Forward into Savings! ��

According to the wisdom gleaned from the vast expanse of the internet, the hands-down best time to buy running shoes in the United States is generally in the spring . Why, you ask? It's a tale as old as consumerism itself: the introduction of new models! ��

Much like the automotive industry, running shoe manufacturers tend to unveil their latest and greatest innovations in the spring. This annual refresh means that last year's models, which are still perfectly good and often boast impressive technology, suddenly become "old stock." Retailers, eager to make room for the shiny new arrivals, begin to heavily discount the outgoing versions. This is your golden opportunity! ✨

Imagine this: a shoe you've been eyeing, perhaps a workhorse trainer known for its cushioning and durability, is suddenly available at a fraction of its original price simply because a slightly updated version has hit the shelves. It's like finding a hidden treasure!

Websites and newsletters from running publications and specialty running stores are your best friends during this time. They will often announce when new models are expected to launch, giving you a heads-up on when the discounts on the older versions are likely to start rolling in. Keep an eye on those "new arrivals" sections online and subscribe to email lists to be the first to know! ��

Beyond Spring: Other Strategic Shopping Windows ��️��

While spring reigns supreme, it's not the only time you can score a fantastic deal on running shoes. Here are a few other periods and strategies to keep in mind:

End of the Model Year: Similar to the spring refresh, some retailers might offer significant discounts at the end of the calendar year to clear out inventory before the new year begins. This can be another opportune moment, especially if you're not fixated on having the absolute latest model. ��➡️��️
Holiday Sales: Black Friday, Cyber Monday, and other major holiday sales events can bring scattered deals on running shoes. While it might not be a comprehensive clearance of older models like in the spring, you can sometimes find discounts on current lines. Keep your eyes peeled! ⚫️��️��
Amazon Prime Day and Other Retailer-Specific Sales: Large online retailers like Amazon often have their own dedicated sale events. Running shoes are frequently included in these promotions, offering another chance to save. ��
Checking Discount Websites and Aggregators: Websites that specialize in aggregating deals from various retailers can be a valuable resource. They can help you quickly compare prices and find the lowest available cost for a specific shoe. ��
Signing Up for Price Alerts: Many online stores and deal websites allow you to set up price alerts for specific products. If the price of a shoe you want drops to a certain level, you'll receive an email notification. This is a passive yet effective way to catch a sale. ��✉️

A Word of Caution: Don't Wait Too Long! ��⏳

While waiting for a sale is a smart move, there's a delicate balance. If you wait too long after a model has been discontinued, you run the risk of your size or preferred color selling out. The deepest discounts might come later in the summer or fall, but the selection will likely be much more limited. ��

Also, be mindful of how long shoes have been sitting on a shelf. The foam in running shoes can degrade over time, even when not being used. Buying a model that was just discontinued is usually fine, but if you're going back two or three model years, the lifespan of the shoe might be shorter. Consider if the deep discount is worth a potentially less durable shoe. ��

The Takeaway: Be Informed, Be Patient, and Be Ready to Run! ��‍♀️��

Ultimately, the best time to buy running shoes in the United States is when you are informed about new releases, patient enough to wait for the inevitable discounts on older models, and ready to act when you find a great deal on a shoe that is right for you. Don't just buy the cheapest shoe; buy the cheapest right shoe for your needs and running style.

So, mark your calendars for spring, keep an eye on those running publications, and get ready to lace up a fantastic new pair of running shoes without breaking the bank! Happy running and happy shopping! ��

James (TrueZone Coaching)

james@truezonecoaching.com ��

#TrueZoneCoaching #RunningCoach #RunningTips #EnduranceRunning #RunningShoes #RunningCoachNearMe #TrainingTips #RunLocal #RunIrving #JoinTheMovement #RunProject #AmptRunning

Nitric Oxide for Runners: Boost Performance, Endurance & Recovery

Wed, 09 Jul 2025 13:03:23 GMT

It's not in burgers, but is it worth searching for?

�� Today we're diving into the fascinating world of Nitric Oxide (NO). �� It's not just some fancy science term; it's a molecule that plays a HUGE role in your running performance and overall health. Let's break down what it is, how it works, and why it's a game-changer for runners. Before we get too far down the path, remember; I am not a nutritionist, dietician or doctor. I’m a running coach and endurance sports nutrition coach, the information that I am sharing is based on my experiences and research that I’ve done. I’m not sharing this information to convince you to try or not try something, I’m sharing it to help you expand your knowledge as a runner. As with all supplements, I always recommend consulting with a professional before trying something new.

��What is Nitric Oxide? ��

Nitric Oxide (NO) is a naturally occurring molecule in our bodies. �� It's a vasodilator, meaning it helps relax and widen blood vessels. �� Think of it as opening up the highways for your blood to flow more freely, delivering oxygen and nutrients to your working muscles and removing waste products more efficiently.

��️How Does Nitric Oxide Work? ��⚙️

Here's a simplified look at how NO works:

Production: �� NO is produced in the endothelial cells that line your blood vessels. It's created from the amino acid L-arginine with the help of an enzyme called nitric oxide synthase (NOS).
Vasodilation: �� Once produced, NO signals the smooth muscles in your blood vessel walls to relax, causing them to widen or dilate.
Improved Blood Flow: �� This dilation leads to increased blood flow, delivering more oxygen, glucose, and other essential nutrients to your muscles.
Waste Removal: ��️ Simultaneously, NO also helps remove metabolic waste products like lactate, allowing your muscles to work harder for longer.

Why is Nitric Oxide Beneficial for Runners? ��‍♂️��

For runners, the benefits of NO are numerous:

Enhanced Endurance: �� By improving blood flow, NO allows your muscles to receive more oxygen, which fuels them for longer periods. This increased endurance is crucial for both long-distance runs and maintaining pace.
Improved Performance: ⚡ Increased oxygen and nutrient delivery translates to better muscle function and power. This can lead to faster times and improved performance during workouts and races.
Reduced Muscle Fatigue: �� Efficient waste removal helps prevent the buildup of lactate, which contributes to muscle fatigue. This means you can push harder and recover quicker during and after your runs.
Lower Blood Pressure: ⬇️ NO's vasodilating effect can help lower blood pressure. For runners, this can mean less strain on the cardiovascular system during intense activity.
Faster Recovery: �� Improved blood flow also aids in post-run recovery, delivering nutrients to repair damaged tissues and flushing out waste.
Better Nutrient Delivery: �� Along with oxygen, NO helps transport vital nutrients to your muscles, aiding in growth and repair.
Improved Breathing Efficiency: ��️ Some studies suggest NO may improve breathing efficiency by relaxing airways and reducing airway resistance.

How to Boost Nitric Oxide Levels Naturally ��

Luckily, you don't always need supplements to boost NO. Here are some natural ways:

Diet Rich in Nitrates: �� Foods like beets, spinach, arugula, and other leafy greens are high in nitrates, which your body can convert to NO. Beetroot juice is a popular choice among athletes for this reason.
L-Arginine-Rich Foods: �� Foods like nuts, seeds, legumes, and whole grains contain L-arginine, the amino acid precursor to NO.
Regular Exercise: ��️‍♀️ Ironically, exercise itself boosts NO production! Regular physical activity improves endothelial function, leading to better NO production long-term.
Sunlight Exposure: ☀️ Sunlight helps produce NO in the skin. Just remember to be safe and use sunscreen when appropriate.
Avoid Mouthwash: �� Certain mouthwashes kill beneficial bacteria in your mouth that help convert nitrates to NO. Consider rinsing with salt water as an alternative!

Nitric Oxide Supplements for Runners: Pros and Cons ��⚖️

While natural sources are great, some runners consider NO supplements. Here’s a quick rundown of pros and cons:

Pros:

Convenience: ⏱️ Supplements offer a quick and easy way to increase NO levels.
Targeted Boost: �� They can provide a concentrated dose of NO precursors like L-arginine, L-citrulline, or nitrate.
Pre-Workout Enhancement: �� Some athletes use NO supplements before workouts for an extra boost in performance.

Cons:

Potential Side Effects: ⚠️ Supplements can cause side effects like nausea, diarrhea, and headaches, depending on the individual and the dose.
Lack of Regulation: �� Supplements aren't always well-regulated, so quality and dosage can vary significantly.
Dependency: �� Relying too heavily on supplements can reduce your body's natural NO production.
Cost: �� Supplements can be expensive, and it's often more cost-effective to get nutrients from whole foods.

Important Considerations Before Taking NO Supplements ��⚠️

Before considering NO supplements, please consult with a healthcare professional or registered dietitian. It's essential to:

Assess Your Current Diet: �� Often, a balanced diet rich in nitrates and L-arginine is sufficient.
Consider Your Training Load: �� Higher training loads might warrant extra attention to nutrition and NO levels, but supplements aren't always the answer.
Be Aware of Interactions: �� NO supplements can interact with medications, especially those for blood pressure or heart conditions.
Listen to Your Body: �� Pay attention to how your body responds to any changes in diet or supplementation. If something doesn't feel right, stop and seek advice.

In Conclusion ��

Nitric Oxide is a powerful molecule that can significantly impact your running performance and overall health. �� By understanding how it works and finding ways to boost it naturally, you can unlock your full potential on the road or trail. ��️ Remember to prioritize a healthy diet, consistent exercise, and listen to your body’s cues. If you have concerns or are considering supplements, please seek professional advice. ��

Keep pushing those limits and striving for your TrueZone! �� Until next time, happy running! ��

James (TrueZone Coaching)

james@truezonecoaching.com ��

#TrueZoneCoaching #RunningCoach #RunningTips #NitricOxide #RunnerPerformance #EnduranceRunning #RecoveryTips #NaturalNitricOxide #RunningSupplements #AthleticPerformance #RunningCoachNearMe #TrainingTips #RunLocal #RunIrving #JoinTheMovement #RunProject #AmptRunning

Easy Does It- Master the Easy Run

Wed, 02 Jul 2025 16:57:48 GMT

The Power of Easy: Why Zone 2 Runs Are the Foundation of Your Training ��

�� James here from TrueZone Coaching. Today, we're diving deep into one of the most underrated aspects of running: EASY runs! �� Slow and steady may not sound as exciting as speed work, but trust me, they are the unsung heroes of your training. Let's explore why Zone 2 runs are the backbone of improvement and how to make them even more beneficial. ��

What Are Zone 2 Runs? ��❤️

Zone 2 runs are all about low-intensity, aerobic efforts. ��️ They're the runs where you can hold a conversation comfortably without gasping for air. Typically, Zone 2 corresponds to about 60-70% of your maximum heart rate. Think of it as your "comfortable cruise control" pace. ��

Why Are Zone 2 Runs So Important? ��✨

Many runners get caught up in pushing the pace every single run, thinking that harder is always better. �� But here's the secret: easy runs build the foundation for all other types of training! Here’s why:

Builds Aerobic Capacity: �� Zone 2 runs primarily use fat as fuel and improve your body's ability to deliver oxygen to your muscles. This increases your aerobic capacity, which is crucial for endurance. The more efficient you are at using oxygen, the longer and stronger you can run!
Develops Capillaries: �� These runs help create more capillaries in your muscles. More capillaries mean better blood flow, which translates to more oxygen and nutrients delivered to your working muscles and waste products removed. This enhances your overall efficiency.
Strengthens Your Heart: �� Zone 2 training makes your heart stronger and more efficient. With each beat, your heart pumps more blood, allowing it to work less while still delivering the necessary oxygen.
Improves Fat Burning: �� These runs primarily burn fat as fuel, helping you become a more efficient fat burner. This is crucial for endurance events, where you need to conserve glycogen stores.
Promotes Recovery: �� Zone 2 runs are excellent for recovery. They help flush out metabolic waste and reduce muscle soreness from harder workouts. They help your body repair and prepare for the next tough session.
Reduces Injury Risk: ��️ Since you're running at a lower intensity, the stress on your body is minimal. This reduces the risk of overuse injuries and allows you to build mileage consistently.
Mental Benefits: �� Easy runs are also great for your mental health. They provide an opportunity to de-stress, clear your head, and enjoy the scenery without the pressure of hitting specific paces.

Using Pace Ranges Effectively ��

At TrueZone Coaching, we assign pace ranges for your easy runs, rather than just saying "run easy". �� This is a deliberate choice for several reasons:

Provides Structure: ��️ A pace range gives you a specific target, making your run more purposeful. You’re not just wandering aimlessly; you have a guideline to follow.
Prevents Pushing Too Hard: �� The upper limit of the range helps you avoid turning an easy run into a tempo run. Staying within the range ensures you’re maintaining the low-intensity effort crucial for aerobic development.
Allows for Variability: �� The range acknowledges that your body isn't a robot. Some days you might feel great and be on the faster end of the range, while other days you might need to be on the slower end. Listen to your body!
Creates a Natural Progression: �� Within the pace range, you can gradually increase your pace as the run progresses, turning it into a subtle progression run. This keeps things interesting and adds a bit of a challenge without pushing into a higher zone.

The Magic of the Progression Run Within the Range ✨��

Turning your easy Zone 2 run into a progression run within the assigned range is a fantastic way to get more out of it! Here’s how and why:

How to do it: Start at the lower end of your assigned pace range and gradually increase your pace throughout the run, finishing at the higher end of the range. For example, if your range is 9:00-10:00 min/mile, start at 10:00 and aim to finish around 9:00. ��
Benefits:
More Engaging: �� It makes the easy run more interesting and keeps you engaged. It prevents boredom and gives you a small challenge to focus on.
Builds Subtle Endurance: ��➡️�� It subtly trains your body to maintain effort as fatigue sets in, just like in a race. By finishing faster, you're practicing pushing when your legs are already tired.
Prepares You for Pace Changes: �� Learning to adjust your pace within a controlled range helps you become more attuned to your body and prepares you for pace changes during harder workouts or races.
Adds a Little Extra Challenge: �� It adds a touch of challenge without the risk of pushing too hard into higher heart rate zones. You get a small mental and physical workout bonus!
Enjoyment: �� Let’s face it, sometimes running slow can be challenging. Adding a slight element of progression and challenge can keep the easy run fun and interesting.

Why Minimizing Cardiac Drift is Beneficial While Doing Zone 2 Runs

As a reminder from our previous post, cardiac drift is the phenomenon where your heart rate gradually increases over time during exercise, even when your pace stays the same. Here’s why minimizing it in Zone 2 runs is awesome:

Maintains Aerobic Focus: Keeping cardiac drift low helps ensure you stay in Zone 2, maximizing aerobic benefits.
Prevents Fatigue: Low drift means you're not overworking, reducing fatigue and promoting better recovery.
Indicates Efficiency: Minimal drift suggests your body is efficiently using oxygen and managing effort.
Improved Pacing: Understanding how to control cardiac drift in an easy run will translate to better control on race day.

In Conclusion ��

Easy (Zone 2) runs are the secret sauce to unlocking your running potential. �� They build the foundation for strength, endurance, and speed, all while minimizing injury risk and promoting recovery. By understanding the assigned pace ranges and experimenting with progression runs within those ranges, you can make your easy runs more engaging and effective. Remember, consistent, easy miles are just as important (if not more so!) than those hard, gut-busting workouts. ❤️

So, embrace the easy, trust the process, and watch your running soar! �� If you have any questions, feel free to reach out. Happy running, TrueZone athletes! ��

James (TrueZone Coaching)

james@truezonecoaching.com ��

#TrueZoneCoaching #RunningCoach #RunningCoachNearMe #TrainingTips #RunLocal #RunIrving #JoinTheMovement #RunProject #AmptRunning

The Marathoner's Dilemma

Thu, 26 Jun 2025 13:23:14 GMT

Why We Sabotage Our Own Training ��

We've all been there. You've got your marathon training plan laid out ��️, you know exactly what you need to do to hit that PR or even just cross the finish line feeling strong. But then... you don't do it. You skip that long run, you opt for fast food instead of a nutritious meal, or you stay up late scrolling when you know you need sleep ��.

This isn't just about laziness; it's a real phenomenon, especially in the demanding world of marathon training. It's when you know the "best" thing to do, but consciously choose not to. Why do we sabotage our own success? ��

Here are a few reasons why this "marathoner's dilemma" happens:

Fear of Failure or Success: Sometimes, the closer we get to our goals, the scarier they become. We might unconsciously self-sabotage to avoid the potential disappointment of not reaching a goal, or even the pressure that comes with achieving a new level of success.

Decision Fatigue: Training for a marathon involves countless decisions – what to eat, when to run, how fast, how far, what gear to wear. Our brains get tired, and sometimes the easiest decision is to make no decision or to choose the path of least resistance. ��

Lack of Immediate Gratification: The rewards of marathon training (fitness gains, race day success) are often long-term. It's hard to choose a grueling track workout over a cozy evening on the couch when the payoff feels so far away. ��️➡️��

Perfectionism & All-or-Nothing Thinking: If we can't do a workout perfectly, we sometimes decide not to do it at all. This rigid mindset can lead to missed sessions and a spiral of self-doubt. Remember, consistency beats perfection! ��

Burnout: Marathon training is taxing, both physically and mentally. If you're constantly pushing yourself without adequate rest and recovery, your body and mind will eventually resist. Listening to your body is crucial, but sometimes we misinterpret resistance as laziness when it's actually a cry for rest. ��

So, how can you overcome this common marathoner's dilemma?

Break it Down: Instead of focusing on the entire marathon, focus on one workout at a time. Make small, manageable goals for each day or week. This is one of the reasons why we publish your training plan one week at a time.

Find Your "Why": Reconnect with the original reason you started training. What excites you about this marathon? Keeping your motivation strong can help you push through those moments of doubt.

Prioritize Recovery: Adequate sleep, nutrition, and rest days are just as important as your runs. Don't view them as optional extras; they are integral to your success. ��

Build a Support System: Train with a group like TrueZone Coaching. Knowing others are expecting you can be a powerful motivator. Surrounding yourself with like-minded individuals who share your goals can make a huge difference.

Be Kind to Yourself: Everyone has off days. Don't let one missed workout derail your entire plan. Forgive yourself, learn from it, and get back on track!

Remember, marathon training is a journey, not a destination. Embrace the challenges, learn from your setbacks, and celebrate every step forward. You've got this! ✨

#TrueZoneCoaching #RunningCoach #RunningCoachNearMe #TrainingTips #RunLocal #MarathonTraining #RunIrving #JoinTheMovement #RunProject #AmptRunning

Beat the Heat: Smart Strategies for Summer Running

Wed, 18 Jun 2025 17:35:16 GMT

Summer Solstice is upon us....

Summer is here (well, officially on June 20, 2025), and for many runners, that means warmer temperatures. While the sunshine is inviting, running in the heat presents unique challenges and demands a smart approach to training. Pushing too hard in hot conditions can lead to overheating, dehydration, and even serious heat-related illnesses. But don't worry, with the right strategies, you can continue to build your fitness safely and effectively all summer long! ��

Understanding the Impact of Heat on Your Body ��

When you run, your muscles generate heat. In cooler conditions, your body efficiently dissipates this heat. However, in hot and/or humid environments, your body has to work much harder to cool itself. Here's why it's a challenge:

Increased Cardiovascular Strain: Your body tries to cool down by shunting blood flow to your skin, which takes blood away from your working muscles. This means your heart has to pump faster to deliver oxygen to your muscles and carry away heat, increasing your heart rate at a given intensity.

Sweat Evaporation is Key (and Humidity Hurts): Sweating is your body's primary cooling mechanism. As sweat evaporates from your skin, it takes heat with it. High humidity, however, reduces the rate at which sweat can evaporate, making it much harder for your body to cool down. It literally feels like your sweat isn't doing its job! ��

Fluid and Electrolyte Loss: You'll sweat more in the heat, leading to greater fluid and electrolyte loss. Dehydration can quickly diminish performance and increase your risk of heat illness.

Acclimatization: Your Body's Superpower ��‍♀️

The good news is that your body is incredibly adaptable! With consistent exposure to heat, you can gradually acclimatize. This process typically takes 10-14 days of consistent training in the hot environment (accumulating 90-100 minutes of exercise daily at an intensity greater than 50% VO2max). During acclimatization, your body makes beneficial physiological changes, including:

Improved Sweating: You'll start sweating earlier, produce more sweat, and your sweat glands will fatigue less. This means more efficient cooling!

Increased Plasma Volume: Your blood plasma volume increases, which helps maintain blood flow to both your muscles and your skin for cooling.

Decreased Heart Rate: For a given pace or effort, your heart rate will be lower as your cardiovascular system becomes more efficient.

Reduced Perceived Exertion: Runs that initially felt very hard in the heat will start to feel easier at the same effort level.

Smart Strategies for Running in the Heat ��

Adjust Your Pace – Go by Effort, Not Pace!

This is perhaps the MOST important tip for summer running . Your usual paces will feel significantly harder in the heat, and trying to maintain them is a recipe for disaster. Think of your training zones in terms of effort (e.g., easy conversational pace, speaking in 1-2 sentences for stamina) rather than specific miles per minute. Your GPS watch is a tool, not a dictator! ⌚

Specific Pace Adjustments for Temperatures Above 65°F:

While individual responses vary and humidity plays a huge role, here are some general guidelines for adjusting your pace based on temperature (assuming moderate humidity). Remember to err on the side of caution and always listen to your body during hot weather running .
65-70°F: Add +30 seconds per mile to your usual pace.
70-75°F: Add +40 seconds per mile to your usual pace.
75-80°F: Add +1 minute 10 seconds per mile to your usual pace.
80-85°F: Add +2 minutes per mile to your usual pace.
Above 85°F: Seriously consider not doing hard runs outdoors. If you must run, keep it very short and easy, or move indoors to a treadmill. ��

Note: Another method involves combining temperature and dew point. For example, if it's 85°F with a 65°F dew point (sum 150), you might need to adjust your pace by 3.0% to 4.5%. This means a 9:00/mile pace becomes approximately 9:22/mile. Use these as guidelines, but ultimately, how you feel is paramount for safe summer running .

Hydrate, Hydrate, Hydrate! ��

Daily hydration is crucial, not just on your run day. Drink plenty of fluids throughout the day, especially when living and training in hot conditions .
Before Your Run: Start your runs well-hydrated.
During Your Run: Carry fluids even on shorter runs. For runs over an hour, consider an electrolyte drink to replace lost salts.
After Your Run: Continue to rehydrate. A good tip is to weigh yourself before and after a run; drink 16-24 ounces of water for every pound lost.

Choose the Right Time ☀️

Run during the coolest parts of the day – early morning or late evening. Avoid the midday sun when temperatures and UV index are highest. If your schedule only allows for midday runs, seek shaded routes or move your workout to an air-conditioned gym or treadmill.

Dress for Success ��️

Wear light-colored, loose-fitting, moisture-wicking clothing. Avoid cotton, as it absorbs sweat and holds it against your skin, hindering cooling. A hat or visor and sunglasses will protect you from the sun. Don't forget sunscreen! Apply anti-chafing balm to areas prone to rubbing, as salty sweat can quickly lead to painful chafing. This is essential for running in hot weather .

Strategic Route Selection ��

Choose routes with natural shade from trees or buildings. Running near waterways or in low areas can sometimes be cooler (though potentially more humid). For safety, especially on longer runs, consider routes where you have access to water fountains or places where you can easily get help or pop into air conditioning if needed. Running shorter loops allows you to stay close to fluids and assistance. This helps with managing heat while running .

Listen to Your Body ��

This cannot be stressed enough. Pay close attention to how you feel. Signs of heat exhaustion include dizziness, headache, excessive sweating followed by chills, nausea, and muscle cramps. If you experience any of these symptoms, stop running immediately, find shade, hydrate, and cool down. It's always better to cut a run short than to risk your health. Never push through symptoms of heat illness. Your health is paramount during summer running .

Cool Down Smartly ��

After your run, focus on cooling your core temperature. Drink ice-cold liquids, get into an air-conditioned environment, or even take a cool bath or shower. Applying a cool towel to your cheeks, bottom of your feet and palms of your hands is a great way to cool your body quickly.

Training in the heat can actually make you a stronger, more resilient runner by improving your body's efficiency. By being smart, patient, and prioritizing your health, you can make the most of your summer running ! Happy trails, and stay cool! ��‍♀️��

#TrueZoneCoaching #RunningCoach #RunningCoachNearMe #TrainingTips #RunLocal #RunIrving #JoinTheMovement #RunProject #AmptRunning

Lace up and Lean down

Thu, 12 Jun 2025 15:34:58 GMT

How Running Can Transform Your Body & Boost Your Weight Loss Journey ��✨

Hey TrueZone Tribe! �� James here from TrueZone Coaching. Not all of the runners in our programs are training for races, several past & present have worked with us to help shed a few pounds! Today, let's talk about one of the most fantastic side effects of regular running: weight loss! �� Many people start running with the goal of shedding a few pounds, and it's no surprise why. Running is an incredibly effective way to burn calories, improve your fitness, and transform your body. Let's explore how it works and how much you should be running to see those results. Ready to hit the pavement? ��️

Why is Running So Effective for Weight Loss? ��

Running isn't just about getting from point A to point B; it's a powerful tool for weight management. Here's why:

Calorie Burning Machine: �� Running is a high-calorie-burning activity. The exact number of calories you burn depends on factors like your weight, pace, and duration, but it’s generally more than many other forms of exercise. Your body works hard, using energy (calories) to power each stride.
Increased Metabolism: �� Running not only burns calories during the activity, but it also boosts your metabolism after the run. This " afterburn" effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC), means your body continues to burn calories at a higher rate even after you’ve stopped running.
Muscle Building: �� While running is primarily a cardiovascular exercise, it also engages and strengthens muscles, particularly in your legs, core, and glutes. Building muscle is crucial for weight loss because muscle tissue burns more calories at rest than fat tissue.
Improved Cardiovascular Health: ❤️ Running strengthens your heart and improves overall cardiovascular function. As your heart becomes more efficient, you can exercise more effectively, further aiding in weight loss.
Stress Reduction: �� Running can be a great way to manage stress. Chronic stress can lead to increased cortisol levels, which can contribute to weight gain, especially around the midsection. Running helps lower cortisol and promotes a more balanced hormonal environment.
Boosts Mood and Motivation: �� Regular running releases endorphins, which are natural mood elevators. When you feel good, you’re more likely to stick to your exercise routine and make healthier lifestyle choices, both of which support weight loss.

How Much Should You Be Running for Weight Loss? ��⏱️

There's no one-size-fits-all answer to how much running is enough for weight loss. It depends on various factors, including your current fitness level, weight, diet, and specific weight loss goals. However, here are some general guidelines:

Start Slow and Steady: �� If you're new to running, don't try to do too much too soon. Begin with a combination of walking and running. For example, try walking for 5 minutes, then running for 1 minute, and repeating this pattern for 20-30 minutes. Gradually increase the running intervals as you get fitter.
Aim for Consistency: �� Consistency is more important than intensity, especially in the beginning. Aim for at least 3-4 runs per week. Short, regular runs are more effective than one long run followed by a week of inactivity.
Build Up Your Mileage: �� As your body adapts, gradually increase the duration or distance of your runs. A common recommendation is to increase your weekly mileage by no more than 10%. This helps prevent injuries and allows your body to adjust to the increased workload.
Mix It Up: �� Incorporate different types of runs into your week. Include easy runs, longer runs, and maybe even a day of hills or intervals once you’re more comfortable. This variation keeps things interesting and challenges your body in different ways.
Target 150-300 Minutes of Moderate-Intensity Exercise: ⏰ The general guideline for health benefits, including weight loss, is to aim for 150-300 minutes of moderate-intensity exercise per week. This could translate to about 30-60 minutes of running most days of the week.
Listen to Your Body: �� Pay attention to your body's signals. If you're feeling overly fatigued, sore, or experiencing pain, take rest days or reduce your mileage. Rest and recovery are crucial for progress and preventing injuries.
Consider Your Diet: �� Running is only one piece of the weight loss puzzle. Your diet plays a significant role. Focus on eating whole, unprocessed foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Weight loss happens when you are in a caloric deficit and running is a good method for doing this.
Strength Training Is Your Friend: �� Don't forget about strength training. Incorporating 2-3 strength training sessions per week can help build muscle, boost your metabolism, and improve your running performance, all of which support weight loss.

Sample Running Schedule for Weight Loss ��️��

Here’s an example of a running schedule that you could adjust to meet your needs:

Monday: Rest or light cross-training ��
Tuesday: Easy run (20-30 minutes) ��
Wednesday: Strength training ��️‍♀️
Thursday: Easy run with a few faster bursts (30-40 minutes) ��
Friday: Rest or active recovery (yoga, stretching) ��
Saturday: Long run (45-60 minutes) ��️
Sunday: Rest or walk ��

Important Reminders:

Be Patient: ⏳ Weight loss takes time and consistency. Don't get discouraged if you don't see results immediately. Focus on the long-term benefits and celebrate your progress along the way.
Stay Hydrated: �� Drink plenty of water before, during, and after your runs. Proper hydration is essential for performance and overall health.
Fuel Your Body: �� Make sure you're eating enough to support your activity level. Don't drastically cut calories, as this can lead to fatigue, muscle loss, and nutrient deficiencies.
Find a Running Buddy: ��‍♀️ Running with a friend can make the experience more enjoyable and help you stay motivated.
Enjoy the Process: �� Remember why you started running. Whether it's for weight loss, fitness, or mental health, make sure you're enjoying the journey.

In Conclusion ��

Running is a fantastic way to support your weight loss journey and improve your overall health. By starting slow, staying consistent, and listening to your body, you can achieve your goals and transform your body and mind. Embrace the process, celebrate your progress, and remember that every step counts. �� You've got this! ��

Keep moving and striving for your TrueZone! �� Happy running! ��

James (TrueZone Coaching)

james@truezonecoaching.com ��

#TrueZoneCoaching #RunningCoach #RunningCoachNearMe #TrainingTips #RunLocal #RunIrving #JoinTheMovement #RunProject #AmptRunning

What is Cardiac Drift? 🤷‍♂️

Thu, 05 Jun 2025 16:16:45 GMT

Don't make training harder than it needs to be

Okay, so what exactly is cardiac drift? �� Simply put, cardiac drift is the gradual increase in your heart rate �� over time during exercise, even when your pace or perceived effort remains the same. �� Imagine you start a run at a comfortable pace, and for the first few miles, your heart rate is steady. �� But then, even though you haven't sped up, your heart rate starts creeping up, bit by bit. That's cardiac drift in action! ��➡️�� Athletes in our training programs get a leg up on the competition because I monitor and evaluates their heart rate data & build their weekly training plans using techniques to help reduce cardiac drift.

Why Does Cardiac Drift Happen? ��️��

There are several reasons why cardiac drift occurs:
Dehydration: �� As you sweat, your blood volume decreases. To maintain blood flow to your working muscles, your heart has to beat faster.

Increased Body Temperature: �� During exercise, your body temperature rises. To dissipate heat, blood is diverted to the skin, which again requires your heart to work harder.

Hormonal Changes: �� Hormones like epinephrine and norepinephrine increase during prolonged exercise, which can also elevate your heart rate.

Fatigue: �� As your muscles fatigue, they become less efficient, and your heart has to work harder to deliver oxygen.

Why Does Cardiac Drift Matter for Runners? ��‍♀️��

Knowing about cardiac drift is crucial for runners because:
It Can Affect Your Training Zones: �� If you're relying solely on heart rate for training zones, cardiac drift can throw you off. You might think you’re in an easy zone, but your heart rate could be creeping into a harder zone without you realizing it.

It Can Impact Performance: �� Excessive cardiac drift can lead to fatigue and a drop in performance. You might find yourself slowing down or struggling to maintain your pace.
It Indicates Stress on Your Body: ⚠️ A significant amount of cardiac drift can signal that your body is under stress—whether from heat, dehydration, or overexertion.

How to Identify Cardiac Drift ��❤️

Identifying cardiac drift is relatively simple:
Monitor Your Heart Rate: ⌚ Use a heart rate monitor during your runs. Watch for a gradual, sustained increase in heart rate over time, even if your pace stays consistent.

Track Your Data: �� Keep a running log with notes on your heart rate, pace, and how you felt. Patterns will emerge over time.

Compare Runs: ��‍♀️ Compare runs of similar distance and intensity under different conditions (weather, hydration, fatigue). See if certain factors increase your cardiac drift.
What Can You Do to Improve/Minimize Cardiac Drift? ��️✨

Here’s where we get practical. You can minimize cardiac drift with these strategies:
Stay Hydrated: �� This is the BIGGEST factor! Ensure you're well-hydrated before, during, and after your runs. Consider electrolyte drinks, especially in hot weather.

Run in Cooler Temperatures: ��️ If possible, run in the early morning or evening to avoid the hottest part of the day. When races are held in the heat, remember this might add to your cardiac drift which is why the race pace will be slower than anticipated.

Pace Yourself: �� Start slower than you think you should, especially in longer runs. This helps manage your body temperature and reduces early fatigue.

Consistent Training: ��️‍♂️ Regular, consistent training strengthens your cardiovascular system, making it more efficient and reducing cardiac drift.

Improve Aerobic Fitness: ��‍♀️ Focus on building your aerobic base with lots of easy miles. A strong aerobic system is key to minimizing cardiac drift.

Monitor Perceived Effort: �� Don't rely solely on heart rate. Pay attention to how you feel. Use the Rate of Perceived Exertion (RPE) scale. If your heart rate is climbing but your RPE is still low, you're likely experiencing drift. If RPE climbs, then it might be more about effort levels and fatigue.

Strength Training: ��️‍♀️ Building overall strength, particularly in your legs and core, can improve running efficiency and reduce strain on your cardiovascular system.
Benefits of Minimizing Cardiac Drift ��

Minimizing cardiac drift offers several fantastic benefits:
Improved Performance: �� You'll be able to maintain your pace for longer, especially in longer distances.

Better Training Efficiency: �� Your training will be more precise, as you'll be able to stay within your intended training zones.

Reduced Fatigue: �� By managing your heart rate, you’ll avoid pushing your body too hard and delay fatigue.

Faster Recovery: �� Less stress on your cardiovascular system means quicker recovery after runs.

Overall Health: ❤️ A well-managed heart rate is good for your overall health and well-being!
In Conclusion ��

Cardiac drift is a normal part of running, especially in certain conditions. But by understanding what it is, why it happens, and how to manage it, you can significantly improve your training and performance. �� Remember to stay hydrated, pace yourself, and listen to your body. Your heart will thank you! ❤️

Keep striving for that TrueZone! �� And as always, happy running! ��

�� James@TrueZoneCoaching.com
#TrueZoneCoaching #RunningCoach #RunningCoachNearMe #TrainingTips #MarathonTraining

The Runner's Secret Weapon: Why a Shoe Rotation is Essential for Success

Thu, 29 May 2025 12:36:39 GMT

Setting up a shoe rotation doesn't have to break the bank

Title: The Runner's Secret Weapon: Why a Shoe Rotation is Essential for Success ��

Welcome back to the TrueZone Coaching blog! �� Today, let's talk about a topic that's often overlooked but can make a huge difference in your running journey: shoe rotation. �� Many runners think one pair of shoes is enough, but I'm here to tell you that having a rotation of different shoes can be a game-changer! �� Let's dive into why it's so important and how to build the perfect shoe quiver for your needs.

Why Shoe Rotation Matters ��

Think of your running shoes as tools in your toolbox. ��️ Each tool serves a specific purpose, and having the right tool for the job makes everything easier and more efficient. The same applies to running shoes. �� Using the same pair for every run, regardless of distance, pace, or terrain, can lead to wear and tear, injury, and missed performance opportunities. ��

Here's why a shoe rotation is essential for runners:

Prolonging Shoe Lifespan: ⏳ Running shoes lose their cushioning and support over time and mileage. By rotating between multiple pairs, you allow each shoe to recover its midsole foam between runs. This recovery period helps the foam bounce back and maintain its cushioning properties, extending the lifespan of each pair. ♻️
Reducing Risk of Injury: �� Running in the same shoes repeatedly can increase your risk of overuse injuries. Different shoes offer varying levels of cushioning, support, and flexibility. By switching between different types of shoes, you distribute the impact forces differently, preventing repetitive stress on the same areas of your body. This can help reduce the risk of issues like shin splints, plantar fasciitis, and knee pain. ��
Enhancing Performance: ⚡ Different shoes are designed for different types of runs. Having a variety of shoes allows you to choose the right tool for the job, optimizing your performance for each workout. For example, lightweight racing shoes can help you run faster during speed work, while heavily cushioned shoes can provide comfort and support during long runs. ��
Improving Foot Strength: �� Wearing different shoes with varying levels of support can help strengthen the muscles in your feet and ankles. This is because your feet have to work a little differently in each shoe, which activates different muscle groups. This increased foot strength can lead to better stability, balance, and running efficiency. ��
Adding Variety to Your Training: �� Let’s face it, running can sometimes get monotonous. Switching between different shoes adds a bit of variety to your training, which can keep things interesting and help you stay motivated. Trying out new models and experiencing different feels underfoot can be exciting and reinvigorating. ��

Building Your Shoe Rotation ��️

Now that we’ve covered the “why,” let’s talk about the “how.” Here’s how you can build a well-rounded shoe rotation.

1. Multiple Daily Training Shoes: ��️

This is where most runners should start. Having more than one pair of daily trainers might seem excessive, but it’s highly beneficial.

Benefits:
Recovery Time: ⏰ As mentioned earlier, rotating daily trainers allows the midsole foam to recover, extending the life of each pair.
Slightly Different Feels: �� Even shoes that fall into the “daily trainer” category can have slightly different fits, levels of cushioning, and heel-to-toe drops. Switching between them helps distribute stress on your body.
Backup Plan: ��️ Having multiple pairs ensures you always have a shoe ready to go, even if one pair is wet, muddy, or needs to be retired.
Recommendation: �� Start with two different daily trainers. Look for shoes with moderate cushioning, good durability, and a fit that feels comfortable for most of your runs. You don't need to buy the most expensive or flashy shoes - just something dependable that you know you can log a lot of miles in.

2. Dedicated Shoes for Different Types of Runs: ��

As you become more serious about your training, adding specialized shoes for specific workouts can make a significant difference.

Speed Work Shoes: ��
Purpose: These shoes are designed for faster-paced workouts, such as track intervals, tempo runs, and race-pace efforts.
Characteristics: Lightweight, responsive, and often with a firmer midsole for energy return. Some may include a plate (carbon or nylon) for added propulsion. ��
Benefits: Help you run faster, improve your running economy, and prepare your legs for the demands of racing.
Recommendation: If you plan on getting more serious with your speed work, you will benefit from lighter, more responsive shoes.
Long Run Shoes: ��️
Purpose: These shoes are designed for long distances and extended time on your feet.
Characteristics: Maximum cushioning, plush comfort, and a supportive upper. Durability is also essential. ☁️
Benefits: Protect your legs from the impact of long runs, reduce fatigue, and help prevent injuries.
Recommendation: Choose shoes with lots of cushion and a fit that will feel comfortable for many hours. Look for shoes known for their durability.
Recovery Run Shoes: ��
Purpose: These shoes are for easy, slow-paced runs that promote recovery and help flush out your legs.
Characteristics: Soft cushioning, a relaxed fit, and often a high stack height.
Benefits: Provide a plush, comfortable ride that minimizes impact and stress on your body.
Recommendation: Similar to long run shoes, but you might prioritize an even softer, more forgiving midsole for recovery days.
Considerations: You might find that your daily trainers, or even your long run shoes, can double as recovery run shoes. The primary goal is comfort and ease, so whatever feels best for slow, easy miles will work.

Practical Tips for Shoe Rotation ��

Track Mileage: �� Keep track of the mileage on each pair of shoes, either with an app or by writing it down. Knowing when a shoe is nearing the end of its life will prevent injury. For those runners training with TrueZone Coaching you can do this directly in Training Peaks!
Listen to Your Body: �� Pay attention to how your body feels in each shoe. If a shoe consistently causes pain or discomfort, retire it or use it less often.
Introduce New Shoes Gradually: �� Don’t immediately switch to a new shoe for all your runs. Start with shorter, easier runs and gradually increase the distance and intensity as your body adapts.
Don't Overthink It: �� Building a shoe rotation doesn't have to be complicated or expensive. Start with a couple of daily trainers and gradually add specialized shoes as needed.

In Conclusion ��

A shoe rotation is a valuable tool for any runner looking to improve their performance, reduce the risk of injury, and extend the life of their shoes. By having multiple daily trainers and specialized shoes for different types of runs, you can optimize your training and enjoy a more comfortable and enjoyable running experience. So, take a look at your current shoe collection and consider adding a few more pairs to your lineup. Your body will thank you! ��

Stay tuned for more running tips and advice from TrueZone Coaching. Until then, happy running! ��

James (TrueZone Coaching)

james@truezonecoaching.com ��

#TrueZoneCoaching #RunningCoach #RunningCoachNearMe #TrainingTips

Weighing the Pros and Cons: Using a Weighted Vest for Walking and Hiking

Sun, 25 May 2025 12:29:59 GMT

Are you doing more harm than good with your weighted vest?

As a coach at TrueZone Coaching, I often get questions about using weighted vests during training. They’ve become quite popular, especially for walking and hiking, and many people wonder if they should incorporate one into their routine. Today, let's dive into the pros and cons, proper usage, and why you should avoid them when running.

Pros of Using a Weighted Vest for Walking and Hiking:

Increased Calorie Burn: Adding extra weight increases your body's energy expenditure. This means you'll burn more calories during your walks or hikes compared to carrying just your body weight. This can be beneficial for those looking to manage weight or improve their fitness levels.
Enhanced Cardiovascular Fitness: Carrying extra weight forces your heart and lungs to work harder. Over time, this can lead to improvements in your cardiovascular endurance and overall fitness. Your body adapts to the increased demand, making everyday activities feel easier.
Strengthened Muscles and Bones: Weighted vests add resistance to your movements, which helps to strengthen muscles and bones, particularly in your legs, core, and back. This can be especially beneficial for those looking to increase bone density and prevent osteoporosis.
Improved Posture and Core Stability: Walking or hiking with a weighted vest requires you to maintain good posture and engage your core muscles to stabilize your body. This can lead to better posture and a stronger core over time.
Preparation for Loaded Activities: If you plan on hiking with a backpack or carrying heavy loads, training with a weighted vest can prepare your body for the extra weight. It helps your muscles adapt and reduces the risk of injury when you actually carry the load.

Cons of Using a Weighted Vest for Walking and Hiking:

Increased Risk of Injury: If used improperly or with excessive weight, a weighted vest can increase the risk of injury, particularly to joints like your knees, hips, and ankles. It can also strain your back and shoulders if you're not used to the added load.
Potential for Overexertion: Carrying extra weight increases the intensity of your workout, which can lead to overexertion and fatigue, especially in hot weather. It's essential to listen to your body and not push yourself too hard, especially when starting.
Discomfort and Chafing: Weighted vests can sometimes cause discomfort and chafing, especially during long walks or hikes. Choosing a well-fitting vest and wearing appropriate clothing can minimize these issues.
Impact on Gait and Form: Using too much weight can alter your natural gait and form, leading to biomechanical issues and potential injuries. It's essential to maintain good form while using a weighted vest.

How Much Weight Should You Use?

Start with a low weight and gradually increase it as your body adapts. A general recommendation is to start with no more than 5-10% of your body weight and gradually increase it to a maximum of 20% as you get stronger. Remember, it’s better to start too light than too heavy. Focus on duration and consistency before adding more weight. For example, if you weigh 150 pounds, start with 7.5-15 pounds in the vest.

Why Weighted Vests Are Dangerous for Running:

Using a weighted vest while running is generally discouraged due to the increased risk of injury. Running involves a higher impact on your joints compared to walking or hiking. Adding extra weight significantly amplifies this impact, increasing the risk of injuries such as:

Joint stress: The added weight places excessive stress on your knees, ankles, and hips, which can lead to strains, sprains, and other joint issues.
Muscle imbalances: Running with a weighted vest can alter your running form and lead to muscle imbalances, increasing the risk of strains and pulls.
Increased fatigue: The extra weight will cause you to fatigue much faster, potentially leading to poor form and increased injury risk.

Running is already a high-impact activity, and adding extra weight dramatically increases the risk without providing significant additional training benefits. It is generally safer and more effective to focus on running faster or longer without extra weight.

Conclusion:

Weighted vests can be a valuable tool for adding intensity to your walking and hiking workouts, leading to increased calorie burn, improved cardiovascular fitness, and strengthened muscles and bones. However, they must be used correctly and with caution to avoid injury. Start with a light weight, gradually increase it as you get stronger, and always listen to your body. And remember, avoid using a weighted vest for running.

Train smart and stay safe!

#TrueZoneCoaching #RunningCoachNearMe #TrainingTips

Beat the Heat: Pace Zones or Heart Rate Zones in the Summer?

Sat, 24 May 2025 19:24:13 GMT

Take control of your running and avoid heat related injuries

Summer is here, and while the sunshine and longer days can be a runner’s delight, the heat and humidity can throw a wrench into even the best-laid training plans. You might notice your usual paces feeling much harder, and hitting those target numbers on your watch can become a real struggle. That's where shifting your focus from pace zones to heart rate zones can make a significant difference in your summer running experience.

Understanding the Difference

Before we dive in, let's quickly recap what pace zones and heart rate zones are.

Pace Zones: These are based on how fast you’re running, usually calculated using recent race times or time trials. They dictate a range of speeds for different types of workouts, like easy runs, tempo runs, or interval training.

Heart Rate Zones: These zones are determined by your heart rate, which reflects how hard your cardiovascular system is working. Heart rate zones are often expressed as a percentage of your maximum heart rate (MHR) or heart rate reserve (HRR).

Why Heart Rate Zones in Summer?

Here's why switching to heart rate zones during the summer months can be beneficial:

Accounting for Environmental Stress: Heat and humidity place extra stress on your body. Your heart has to work harder to cool you down, which means your heart rate will be higher at the same pace compared to cooler weather. Relying on pace zones alone can lead you to push too hard and risk overheating or injury. Heart rate zones provide a more accurate reflection of your body's effort level under these conditions.

Preventing Overtraining: In summer, it's easy to fall into the trap of pushing too hard to maintain your usual paces. This can lead to overtraining, which can result in fatigue, injury, and burnout. Using heart rate zones helps you regulate your effort and ensure you're running at the appropriate intensity, even when the weather is working against you.

Training Smarter, Not Just Harder: Heart rate zones allow you to train smarter by focusing on your body's actual response to the workout, rather than just the numbers on your watch. This is particularly important for easy runs and recovery runs, which should truly be easy. If you’re trying to stick to a pace zone on a hot day, your easy run might end up being much harder than intended. Heart rate zones help you keep these runs at the right intensity, promoting recovery and building your aerobic base.

Adapting to Daily Variability: Even within the summer season, temperatures and humidity levels can fluctuate. Heart rate zones help you adapt to these daily changes, ensuring that you’re always training at the right intensity, regardless of the conditions. You might find yourself running much slower on a particularly hot and humid day, but as long as you’re staying within your target heart rate zone, you know you’re getting the intended benefit from the workout.

How to Use Heart Rate Zones

If you're new to heart rate training, here’s a quick guide:

Determine Your Heart Rate Zones: There are various methods to do this, including calculations based on your estimated MHR or lab tests. Online resources and fitness trackers often provide tools to help you set up your zones.

Monitor Your Heart Rate: Use a heart rate monitor (chest strap or wrist-based) during your runs to track your heart rate in real-time.

Adjust Your Pace: Pay attention to your heart rate and adjust your pace accordingly. If your heart rate is climbing too high, slow down. If it’s too low, you might need to pick up the pace slightly.

Listen to Your Body: Heart rate zones are a guide, but it’s also crucial to listen to your body’s signals. If you’re feeling excessively fatigued or experiencing any discomfort, don’t hesitate to back off.

This summer, prioritize your body's needs and adapt to the conditions. By switching to heart rate zones, you can train smarter, prevent overtraining, and stay safe while still making progress towards your running goals. Happy (and safe) summer running!

Finally, If your training with TrueZone Coaching don't worry about any of this. I manage it behind the scenes and consistently ensure that you're running at the right effort at the right time using the right type of workout. At TZC we also use 7 Zones instead of 5, why? Because when we work hard on those speed and hill days in Zones 5a, 5b and 5c. I want you to be thankful for all those Zone 2 days.

#TrueZoneCoaching #RunningCoachNearMe #TrainingTips

The Marathon Rollercoaster: Navigating the 16-Week Journey

Sat, 19 Apr 2025 19:56:19 GMT

Marathon training is our specialty, here are some of our favorite tips

Marathon training is a beast. There's no way around it. Committing to a 16-week program is a monumental decision, one that requires not only physical dedication but also mental fortitude. If you've ever laced up your running shoes with the goal of conquering 26.2 miles, you know the rollercoaster of emotions that comes with it. Today, let's delve into what makes marathon training so darn difficult and, more importantly, how to keep your spirits high and your feet moving forward.

The Physical Grind

First, let's talk about the obvious: the physical demands. Training for a marathon is like building a house. You start with a foundation (base mileage), gradually add the walls (tempo runs and speed work), and then put on the roof (the long run). Each phase has its challenges.

Base Building: Those early weeks might feel slow and repetitive. You're building endurance, but it can feel like you're not making progress. The temptation to push too hard, too soon is real.

Tempo Runs and Speed Work: These are the sessions that test your limits. Your lungs burn, your legs scream, and your mind whispers doubts. It's easy to get discouraged when you're struggling to hit your paces.

The Long Run: Oh, the long run. It's the cornerstone of marathon training, but it's also the most daunting. Hours on your feet, battling fatigue, boredom, and sometimes, the weather. It's where you learn the true meaning of mental toughness.

The Mental Game

Marathon training isn't just a physical challenge; it's a mental one. The repetitive nature of training, the early mornings, the sacrifices you make—it can all take a toll.

Doubt and Fear: "Can I really do this?" "What if I get injured?" These thoughts are normal, but they can be debilitating if you let them take over.

Burnout: After weeks of pushing yourself, it's easy to feel burnt out. The excitement you once felt can fade, replaced by weariness and apathy.

Balancing Life: Fitting training into your already busy schedule can be a major challenge. Work, family, social life—it can feel like you're constantly juggling.

Staying Positive and Motivated

Okay, so marathon training is tough. But it's also incredibly rewarding. Here are some strategies to help you stay positive and motivated throughout the 16-week journey:

Celebrate Small Victories: Every run, every workout, every week completed is a victory. Take a moment to acknowledge your progress and give yourself a pat on the back.

Find Your Tribe: Running with others can make a world of difference. Work with an experienced running coach, join a running group, find a training partner, or connect with online communities. Sharing your struggles and triumphs with others can be incredibly motivating.

Set Realistic Goals: Don't get discouraged if you're not hitting every workout perfectly. Focus on consistency and progress, not perfection.

Listen to Your Body: Rest is just as important as running. Don't be afraid to take a rest day when you need it. Pushing through pain can lead to injury, which will derail your training.

Remember Your "Why": Why did you decide to run a marathon in the first place? Keep your "why" in mind when things get tough. Whether it's to challenge yourself, raise money for a cause, or simply prove you can do it, your "why" will keep you going.

Visualize Success: Imagine yourself crossing the finish line, feeling the sense of accomplishment. Visualization can be a powerful tool to keep you motivated and focused.

Enjoy the Journey: Marathon training is a journey, not just a destination. Try to enjoy the process, even the tough parts. You're becoming stronger, both physically and mentally.

Final Thoughts

Marathon training is hard, but you are stronger. You are capable of more than you think. Trust the process, be patient with yourself, and remember to enjoy the ride. When you cross that finish line, you'll know that all the hard work, all the early mornings, all the long runs were worth it. You'll be a marathoner, and that's something to be incredibly proud of.

#TrueZoneCoaching #RunningCoachNearMe #RunningTips

Running Coaches vs AI vs Training Plans

Thu, 17 Apr 2025 20:14:33 GMT

I'll just download a training plan.....

I’ll just download a training plan..

I’ve heard this before, and actually done it myself many years ago before discovering some of the benefits of having a running coach. I ran into a friend as I was wrapping up a trail run the other evening and it reminded me that I had a post it note buried on my desk intending to prompt me to put out a blog post on the topic so here we are.

Having a running coach can make a significant difference in your training and performance. While one-size-fits-all training plans or AI training plans may seem convenient, they often lack the personalized touch and adaptability of a dedicated coach.

A running coach provides individualized guidance tailored to your specific needs, goals, and abilities. Unlike generic plans, a coach considers your unique circumstances, such as injury history, current fitness level, and lifestyle, to create a plan that is both challenging and sustainable. This personalized approach helps prevent injuries and ensures steady progress.

Moreover, a running coach offers real-time feedback and adjustments. They can analyze your performance, identify areas for improvement, and modify your training plan accordingly. This adaptability is crucial, especially when unexpected issues arise, such as injuries or scheduling conflicts. One-size-fits-all plans and AI programs often lack this flexibility, leaving you to figure things out on your own.

Motivation and accountability are other key benefits of having a running coach. A coach provides encouragement, support, and a sense of responsibility, which can be especially helpful during challenging training phases. Knowing that someone is invested in your progress can push you to stay committed and overcome obstacles. AI plans may provide data but lack the human connection and emotional support that a coach offers.

Finally, a running coach brings expertise and experience to the table. They can provide valuable insights into training techniques, nutrition, and race strategies, helping you optimize your performance and achieve your goals. While AI can process data, it cannot replace the nuanced understanding and intuitive guidance of a seasoned coach.

In conclusion, while generic plans and AI programs can be useful tools, they cannot fully replicate the personalized, adaptable, and supportive relationship with a running coach. A coach’s individualized guidance, real-time feedback, motivation, and expertise make a significant difference in your running journey, leading to better results and a more fulfilling experience.

So- if you have a race that you want to prepare for, reach out and chat with us (and any other running coaches you know) to find your best fit. All of us bring something unique to the table and finding the right coach for yourself can make a world of difference.

#TrueZoneCoaching #RunningCoachNearMe #RunningTips

Sports Supplements: Are they safe?

Wed, 16 Apr 2025 12:40:52 GMT

Labels are tricky and everyone is trying to make a buck

The Importance of Certified Supplements for Athletes

As a runner, you're always looking for ways to improve your performance, speed up recovery, and enhance your overall health. Supplements can seem like an easy solution, but it's crucial to be cautious about what you put into your body. Not all supplements are created equal, and some may even be harmful. That's why it's essential to choose sports-certified supplements and consult with your physician before starting any new supplement regimen. Certified products will have a badge or graphic on their packaging, I look for NSF or Informed Sport labels when considering a new product.

Why Sports Certified Supplements Matter

Sports certified supplements undergo rigorous testing to ensure they are safe, effective, and free of banned substances. These certifications are provided by independent organizations that specialize in evaluating sports supplements. When you see a sports certification label on a product, you can trust that it has been thoroughly vetted for quality and safety.

Key Benefits of Sports Certified Supplements:

Safety: Certified supplements are less likely to contain harmful contaminants or banned substances.

Effectiveness: These supplements have been tested for their effectiveness in improving athletic performance or aiding recovery.

Peace of Mind: Knowing that your supplements are certified gives you peace of mind and allows you to focus on your training.

The Risks of Non-Certified Supplements

Non-certified supplements may contain banned substances that could lead to disqualification from competitions. They may also contain harmful contaminants or fillers that could negatively impact your health. Additionally, non-certified supplements may not be effective, wasting your money and potentially hindering your performance.

Consult with Your Physician

Before taking any new supplements, it's crucial to consult with your physician. They can assess your individual needs and help you choose the right supplements for your goals. They can also advise you on potential side effects and interactions with any medications you're taking.

Remember: Supplements are not a magic bullet. They should be used in conjunction with a healthy diet and training plan.

Prioritize Your Health and Performance

By choosing sports-certified supplements and consulting with your physician, you can ensure that you're taking safe and effective supplements that will support your training and performance goals. Don't take unnecessary risks with your health – prioritize certified supplements and professional guidance.

#TrueZoneCoaching #RunningCoachNearMe #RunningTips

The past is history and the future is uncertain

Thu, 10 Apr 2025 15:46:21 GMT

Staying present takes practice and it's totally worth it!

The Power of Now: Staying Present for Runners

Running, like life, is a journey. It's easy to get caught up in the past or future, worrying about the miles behind us or anxiously anticipating those ahead. We may find ourselves dwelling on a disappointing performance, or feeling overwhelmed by the challenge of an upcoming race. But what if the key to a fulfilling and successful run lies in the present moment?

The Pitfalls of Past and Future Thinking

When we dwell on past mistakes or shortcomings, we carry unnecessary baggage that can weigh us down and hinder our progress. Similarly, when we fixate on future challenges, we create anxiety and stress that can sabotage our performance.

The Benefits of Staying Present

Focusing on the present moment allows us to fully engage with the experience of running. We become more attuned to our body's signals, better able to adjust our pace and effort, and more likely to find joy in the simple act of putting one foot in front of the other.

Embracing the Current Mile

The mile you're currently running is the only one that truly matters. It's where your power lies, where you can make a difference. By focusing on your breath, your stride, and the rhythm of your body, you can optimize your performance and make the most of every step.

Dealing with Setbacks

Even the best runners have bad days. The key is to not let a disappointing mile derail your entire run. Acknowledge the setback, learn from it, and then refocus on the present moment. The next mile is a fresh start, a new opportunity to get back on track and find your rhythm.

The Joy of Running

Running is not just about achieving goals or setting personal bests. It's also about the experience, the feeling of freedom and movement, the connection with nature and our own bodies. By staying present, we open ourselves up to the joy of running, and discover a deeper appreciation for the journey, not just the destination.

Remember : The past is behind you, the future is uncertain, but the present moment is yours to shape. By embracing the power of now, you can unlock your full potential as a runner and discover a more fulfilling and enjoyable running experience.

#TrueZoneCoaching #RunningCoachNearMe #RunningTips

Stretching is a sign of Strength and Committment

Wed, 09 Apr 2025 14:24:44 GMT

If you can find the time to run for an hour you can find 10 more minutes to thank your body

The Importance of Stretching After a Run: Static Stretches for Runners

Stretching is a crucial component of any runner's routine, yet it's often overlooked or misunderstood. One common misconception is that stretching after a run means you're completely wrecked from the workout. However, this couldn't be further from the truth. Post-run stretching, particularly static stretching, offers numerous benefits and should be embraced as an essential part of your recovery process.

Benefits of Static Stretching After a Run

Improved Flexibility : Static stretches, where you hold a position for a period of time, help to improve your flexibility. This can lead to better range of motion, which can enhance your running form and efficiency.

Reduced Muscle Tension : Running can cause your muscles to tighten up. Static stretching helps to release this tension and promote relaxation.

Enhanced Recovery : Stretching can improve blood flow to your muscles, which can aid in recovery and reduce muscle soreness.

Injury Prevention : By improving flexibility and reducing muscle imbalances, stretching can help to prevent injuries.

Stretching Doesn't Mean You're Wrecked

Stretching after a run is a sign of self-care and a commitment to your long-term running health, not a sign of weakness or excessive fatigue. It's a proactive measure to help your body recover and adapt to the demands of running. Even if you feel good after a run, stretching can still offer benefits and should be included in your routine.

Tips for Post-Run Stretching

Focus on Major Muscle Groups : Target the major muscle groups used in running, such as your quads, hamstrings, calves, glutes, and hip flexors.

Hold Each Stretch for 20-30 Seconds : This allows your muscles to relax and lengthen.

Breathe Deeply : Focus on deep breathing while stretching to promote relaxation and oxygen flow to your muscles.

Don't Bounce : Bouncing while stretching can lead to injury. Instead, ease into each stretch and hold it gently.

Listen to Your Body : Don't push yourself beyond your limits. If you feel pain, stop the stretch.

Key Takeaway

Stretching after a run is a vital part of a runner's routine. It's not a sign that you're overly fatigued from your run, but rather a smart strategy to improve flexibility, reduce muscle tension, enhance recovery, and prevent injuries. So, next time you finish a run, don't skip the stretching – your body will thank you!

#TrueZoneCoaching #RunningCoachNearMe #TexasRunning

How does sleep impact my running?

Mon, 07 Apr 2025 12:51:16 GMT

Running doesn't have to be hard, but it does take effort to make it easy

Circadian Rhythms and Running: Understanding the Importance for Optimal Performance

As runners, we're always looking for ways to improve our performance and overall well-being. One crucial aspect that often gets overlooked is our circadian rhythm. In this blog post, we'll delve into what circadian rhythms are and why they play a vital role in a runner's training and racing success. Like most things (nutrition, exercise, hydration, etc) achieving optimal performance is really tough, but making small improvements in each area can lead to big changes. I’m certain that the establishment of a consistent (sort of) sleep pattern has been the single biggest contributor to consistent, injury free running.

What Are Circadian Rhythms?

Circadian rhythms are natural, internal processes that regulate various bodily functions on a roughly 24-hour cycle. They influence sleep-wake cycles, hormone production, body temperature, and other physiological processes. These rhythms are primarily driven by external cues like sunlight and darkness, but they can also be affected by factors such as exercise, diet, and social interactions.

Why Are Circadian Rhythms Important for Runners?

Circadian rhythms play a significant role in a runner's performance and recovery in several ways:

Sleep-Wake Cycle: A well-regulated circadian rhythm ensures optimal sleep patterns, which are crucial for muscle repair, energy restoration, and cognitive function. Poor sleep can lead to decreased performance, fatigue, and increased risk of injury.

Hormone Production: Circadian rhythms influence the production of hormones like cortisol (stress hormone) and melatonin (sleep hormone). Imbalances in these hormones can negatively impact energy levels, mood, and recovery.

Body Temperature: Your body temperature naturally fluctuates throughout the day, with a peak in the late afternoon and a low point in the early morning. This fluctuation can affect your running performance, as your muscles and cardiovascular system function optimally at specific temperatures.

Muscle Function and Repair: Circadian rhythms also regulate muscle protein synthesis and breakdown, which are essential for muscle growth and repair. Disruptions in these rhythms can hinder recovery and adaptation to training.

How to Optimize Your Circadian Rhythm for Running

Here are some tips for optimizing your circadian rhythm to enhance your running performance:

Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.

Expose Yourself to Natural Light: Spend time outdoors during the day, especially in the morning.

Limit Artificial Light Exposure at Night: Avoid screens and bright lights in the evening.

Time Your Runs Strategically: Consider running during times when your body temperature is naturally higher, such as the late afternoon.

Fuel Your Body Properly: Eat a balanced diet and avoid heavy meals close to bedtime.

Key Takeaway

By understanding and optimizing your circadian rhythm, you can unlock more of your running potential. Prioritizing sleep, natural light exposure, and strategic training can lead to improved performance, faster recovery, and a healthier running experience overall.

If you’re interested in learning more about the science behind sleep and how it can improve performance you might want to check out the Huberman podcast. He has an extensive library of podcasts and does a great job explaining highly technical concepts in a way that I can understand. Here’s a link to one of my favorite’s of his:

https://youtu.be/q-H_A_dQUxQ?si=BwUYMdbKZVqyXZn6

Want to Run Faster?

Sun, 06 Apr 2025 14:10:07 GMT

Focus on increasing your cadence

Benefits of a High Running Cadence

Running cadence, or the number of steps you take per minute, can significantly impact your running performance and injury prevention. While the ideal cadence varies for each individual, research suggests that a higher cadence generally offers several benefits.

Improved Running Economy

A higher running cadence has been shown to improve running economy, which means you'll use less energy and oxygen to run at a given pace. This can lead to faster times and a reduced risk of fatigue. Additionally, a higher cadence promotes a shorter stride length, which reduces the impact forces on your joints and lowers the risk of injury.

Reduced Injury Risk

A high running cadence encourages a mid foot or forefoot strike pattern, which is associated with a lower risk of injuries compared to a heel strike. By landing with your foot closer to your center of gravity, you minimize the impact forces transmitted through your legs. Furthermore, a higher cadence can help you maintain better posture and form, reducing stress on your muscles and joints.

Enhanced Speed and Performance

Increasing your cadence can lead to faster running speeds. By taking quicker and shorter steps, you can increase your turnover rate and propel yourself forward more efficiently. This can be particularly beneficial for sprinters and middle-distance runners who rely on quick leg turnover.

Finding Your Optimal Cadence

While a higher cadence is generally beneficial, it's important to find your optimal cadence that feels comfortable and efficient for you. One way to do this is by counting your steps per minute during a typical run and then gradually increasing it by 5-10% over time. Pay attention to your body and adjust your cadence as needed to find what works best for you.

Remember: Increasing your cadence too quickly can lead to muscle strain or other injuries. It's best to make gradual adjustments and listen to your body's feedback.

#TrueZoneCoaching #McKinneyTx #RunningCoach

Team TrueZone Achievement Sticker Reveal 10 of 15: Proclaimer

Mon, 23 Dec 2024 17:25:42 GMT

IYKYK I would walk 500 miles for this sticker.....

The Team TrueZone Proclaimer Achievement Sticker is a playful nod to the famous song "I'm Gonna Be (500 Miles)" by The Proclaimers. This achievement celebrates the dedication and commitment of team members who have reached the impressive milestone of 500 miles of movement. Whether it's walking, running, biking, or any other form of physical activity, this sticker symbolizes perseverance and the spirit of going the extra mile—quite literally! It fosters a sense of camaraderie and accomplishment, encouraging team members to stay active and motivated in their fitness journeys. The clever reference to The Proclaimers adds a touch of humor and nostalgia, making the achievement even more memorable and rewarding.

Learn more about Team TrueZone by visiting the "Services" section on our website www.TrueZoneCoaching.com

or by visiting our Patreon page.

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife #runnersofinstagram #RunningCoach

Team TrueZone Achievement Sticker Reveal 9 of 15: Happy Camper

Sun, 08 Dec 2024 14:56:11 GMT

Disconnecting under the stars can be a great way to recharge

The Team TrueZone Happy Camper Achievement Sticker is given to team members who exhibit a passion for outdoor adventures and the joy of sleeping under the stars. To earn this charming accolade, team members are invited to share their camping experiences by posting a photo of themselves camping in our private team Facebook group. This not only celebrates their love for nature but also fosters a sense of community and camaraderie among fellow outdoor enthusiasts. By showcasing their adventures, team members inspire others to embrace the beauty of the great outdoors and contribute to a collective spirit of adventure and exploration.

Learn more about Team TrueZone by visiting the "Services" section on our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife #runnersofinstagram #RunningCoach #McKinney #McKinneyRunningCoach #Camping

Team TrueZone Achievement Sticker Reveal 8 of 15: Dirt Devil

Fri, 06 Dec 2024 14:04:39 GMT

Trail Running vs Road Running, why not do both?

Team TrueZone Achievement Sticker Reveal 8 of 15: Dirt Devil

The Team TrueZone Dirt Devil achievement is a prestigious accolade bestowed upon dedicated trail runners who have demonstrated remarkable endurance and commitment by reaching the impressive milestone of 250 miles on the trails. This achievement celebrates the mental fortitude and perseverance needed to overcome the varied challenges of trail running. Participants who earn the Dirt Devil title become part of an elite group of athletes who have conquered rugged terrains, navigated through diverse landscapes, and pushed their limits to achieve a significant personal and team accomplishment. This recognition serves as a testament to their dedication to the sport and their passion for the great outdoors.

Learn more about Team TrueZone by visiting the "Services" section on our website www.TrueZoneCoaching.com

or by clicking the image below which will bring you to our Patreon page.

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife #runnersofinstagram #RunningCoach #McKinneyRunningCoach

Team TrueZone Achievement Sticker Reveal 7 of 15: Gym Rat

Thu, 05 Dec 2024 16:32:53 GMT

Training for a race isn't only about racking up mileage

Team TrueZone Achievement Sticker Reveal 7 of 15: Gym Rat

Integrating running-specific strength training into your routine is essential for enhancing performance and improving the likelihood that you reach your race finish line feeling strong.

It's common for runners to concentrate solely on mileage, overlooking the importance of strengthening core and upper body muscles, which are crucial for maintaining proper form and preventing injuries. By incorporating exercises that target these areas, runners can improve stability, endurance, and overall efficiency.

Team TrueZone athletes will earn the Gym Rat achievement sticker after completing 25 strength training sessions.

Learn more about Team TrueZone by visiting the "Services" section on our website www.TrueZoneCoaching.com

or by clicking the image below which will bring you to our Patreon page.

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife #runnersofinstagram #RunningCoach

Team TrueZone Achievement Sticker Reveal 6 of 15: Iron Buns

Mon, 02 Dec 2024 15:42:17 GMT

Cycling can make you a stronger runner!

At Team TrueZone, we believe in cultivating well-rounded athletes through the power of cross-training. To inspire and recognize dedication, we proudly present the Team TrueZone Iron Buns achievement. This prestigious award celebrates athletes who demonstrate exceptional endurance and commitment by completing 1,000 miles of cycling. Not only does this milestone showcase physical prowess, but it also emphasizes the importance of versatility in training. By encouraging our athletes to engage in diverse forms of exercise, we aim to enhance their overall performance, prevent injury, and foster a lifelong passion for fitness. Join us in the journey towards excellence and strive to achieve the coveted Iron Buns honor.

Learn more about Team TrueZone by visiting the "Services" section on our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife #runnersofinstagram #McKinneyRunningCoach

Team TrueZone Achievement Sticker Reveal 5 of 15: Road Warrior

Fri, 29 Nov 2024 16:01:59 GMT

No Black Friday deal here, we're already the best deal in running!

We don't have a Black Friday sale because we're already the best deal in running, but we do have another fun achievement sticker reveal...

The Road Warrior achievement is a testament to dedication and perseverance for Team TrueZone members who reach the impressive milestone of 250 miles of running or walking on the road. Whether traversing city streets, neighborhood sidewalks or paved bike path each mile logged brings team members closer to their goal, encouraging a healthy and active lifestyle. Earning the Road Warrior achievement is a celebration of personal triumph and team spirit, inspiring others to lace up their shoes and hit the road in pursuit of their own fitness milestones.

Learn more about Team TrueZone by visiting the "Services" section on our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife #runnersofinstagram

Team TrueZone Achievement Sticker Reveal 4 of 15: Social Butterfly

Fri, 29 Nov 2024 15:59:19 GMT

Movement is easier when you're surrounded by friends

The Team TrueZone Social Butterfly Achievement

The Team TrueZone Social Butterfly achievement sticker is a fun and engaging way to encourage team members to participate in social events and build camaraderie within the team. By attending five team social events, members not only earn this colorful and sought-after sticker but also contribute to a vibrant and inclusive culture. These events provide opportunities for team members to connect on a personal level, fostering stronger relationships and enhancing collaboration. Whether it's a casual get-together, a team-building activity, or a festive celebration, each event brings the team closer together, making the Social Butterfly sticker a symbol of both individual and collective engagement and enthusiasm within Team TrueZone.

Learn more about Team TrueZone by visiting the services section on our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife

Team TrueZone Achievement Sticker Reveal 3 of 15: Streaker

Fri, 29 Nov 2024 15:56:25 GMT

You may not want to run everyday, but get out there and move- you'll thank me later

Achieving the 30-day movement streak with Team TrueZone is a fun challenge designed to celebrate every step, pedal, and stride you take. This initiative encourages participants to engage in any form of movement—whether it's walking, running, hiking, or cycling—every day for 30 consecutive days. The goal is to foster a habit of daily physical activity, promoting not only physical fitness but also mental well-being. Each day presents an opportunity to explore new trails, improve your pace, or simply enjoy the rhythm of movement. As you progress through the challenge, you'll find motivation in the community support and the excitement of earning the achievement sticker at the end, a testament to your dedication and perseverance. Embrace the journey and let each day be a celebration of movement and health.

Learn more about Team TrueZone by visiting the services section on our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife

Team TrueZone Achievement Sticker Reveal 2 of 15: Heart of Gold

Fri, 29 Nov 2024 15:54:11 GMT

Giving back to the running community is essential

The Team TrueZone Heart of Gold Achievement sticker is awarded to all team members who demonstrate exceptional commitment to community service. To earn this prestigious sticker, team members must participate in volunteer activities at five distinct race events. This achievement not only highlights their dedication to making a positive impact but also fosters a sense of camaraderie and teamwork within the group. Volunteering at these events might involve tasks such as distributing water, guiding participants, or assisting with event setup and cleanup. Earning the Heart of Gold sticker is a testament to the team members' altruism and their efforts to support and uplift their communities through active involvement in these lively and meaningful events.

Learn more about Team TrueZone by visiting the services section on our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife

Team TrueZone Achievement Sticker Reveal 1 of 15: Hills for Breakfast

Fri, 29 Nov 2024 15:51:24 GMT

Few things will improve your running like running hill repeats

The "Hills For Breakfast" achievement sticker celebrates your dedication and resilience in conquering hill segments repeatedly. To earn this sticker of honor, select your favorite hill and complete a total of 100 hill segments, regardless of how long it takes. This achievement is not just about physical prowess; it's a testament to your perseverance and commitment to improving your hill climbing skills. Whether you tackle a few segments each week or challenge yourself with a more intensive schedule, every climb brings you closer to achieving this rewarding milestone. We will track your progress for you while you enjoy the journey and embrace the thrill of the incline with each ascent.

Learn more about Team TrueZone by visiting our website www.TrueZoneCoaching.com

#truezonecoaching #teamtruezone #running #runningmotivation #runningclub #runners #runnerscommunity #runnerslife

Jumpstart your day with movement

Mon, 29 Jul 2024 16:04:04 GMT

Getting up early doesn't have to suck....

Hey there everyone! Have you ever thought about setting your alarm a little earlier and getting your sweat on as the sun rises? Well, let me tell you, there are some awesome benefits to exercising at the crack of dawn!

First off, there's something magical about starting your day with a workout as the sun comes up. It sets a positive tone for the rest of the day and gives you a sense of accomplishment before most people have even rolled out of bed. Whether you prefer a brisk walk, yoga session, or a full-on cardio workout, the key is to embrace the stillness and beauty of the sunrise while getting your body moving.

Not to mention, getting your heart pumping and blood flowing first thing in the morning can boost your mood and energy levels. Who needs a cup of coffee when you've got a natural high from a sunrise sweat sesh?

Exercising in the morning not only helps you kickstart your metabolism , build muscle & promote better sleep at night but also boosts your mood and energy levels for the rest of the day. The sun's rays provide essential vitamin D, which is crucial for bone health and immune function. Plus, being outdoors early in the day can improve your mental clarity and focus.

Plus, there's the added bonus of having the world to yourself. No crowded gyms or busy streets to contend with – just you, the sound of your own breathing, and the beauty of a new day dawning.

The next time you're debating hitting that snooze button, remember all the amazing perks of getting up and getting moving while the sun rises. L ace up those sneakers and head outside to experience the incredible benefits of exercising as the day begins.

Interested in taking your running routine to the next level? Visit us at httts://www.truezonecoaching.com to learn more about our training programs, our runners and our upcoming events.

Who knows how to Taper?

Tue, 19 Mar 2024 17:32:59 GMT

The Taper is critical- but many of us don't really know how to do it.

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Tips for Winter Running

Thu, 01 Feb 2024 14:23:48 GMT

Sometimes it's tough to get moving in the Winter

We all know that running is a fantastic way to keep fit and stay healthy. But when winter rolls in, the shorter days and colder temperatures can make it a real challenge. It's not just the physical discomfort - the lack of sunshine can also affect our mood and motivation.

So, how can we keep up our running routine when we'd rather stay cozy indoors?

1. Embrace the Challenge: Remember, every run is a victory, especially in winter. Celebrate your resilience and determination.

2. Dress Appropriately: Invest in good quality winter running gear. It can make a world of difference in comfort and motivation.

3. Find a Running Buddy or Group: Having someone to run with can make the experience more enjoyable and keep you accountable.

4. Set a Goal: Whether it's a spring marathon or a personal best, having a goal can keep you focused and motivated.

5. Mindful Running: Use your run as a time to connect with nature and yourself. Even in winter, there's beauty to be found.

As always- Keep Showing Up, Stay Zoned In, Always Finish Strong and Recover Well!

#runningmotivation #run #running #runningtips #runnersofinstagram #truezonecoaching #runningcoach #ultramarathontraining #marathontraining #runhappy #runningcoaching #runners #runningcommunity #runner #runninglife #runnerslife #Run #halfmarathontraining #triathlontraining #RunningCoach #runningcoaches #McKinney

Dry January- benefits for runners

Tue, 02 Jan 2024 13:38:40 GMT

Is it worth it to step away from the beers for a month?

Dry January is a popular challenge where people give up alcohol for the entire month. And let me tell you, it can do wonders for your running game!

First off, we all know that alcohol can mess with our hydration levels. It dehydrates us, and that's definitely not what we want when we're out there crushing those miles. By ditching alcohol for a month, we give our bodies a chance to restore their hydration balance. And believe me, well-hydrated muscles perform a whole lot better – hello, PRs!

But that's not all. Cutting off those boozy nights also means better sleep And quality sleep is like magic for us runners. It helps our muscles recover and grow stronger, allowing us to push harder during our training sessions. So, say goodbye to those groggy mornings and hello to feeling fresh and ready to conquer the world!

Now, here's the big one – weight management . We all know that alcohol packs a punch in the calorie department, right? So, when we skip those drinks, we're also cutting out a whole lot of empty calories. And let's be honest, shedding a few extra pounds can make a world of difference for a runner. It means less stress on our joints and increased speed. Win-win, right?

But wait, there's more! Think about that extra cash you'll be saving by not splurging on those drinks. You can invest that money in some awesome running gear or even sign up for that dream marathon you've always wanted to run or even better- hire a great running coach Trust me, it's totally worth it.

Improved hydration, better sleep, weight management, and some extra cash in your pocket. It's like a power-up boost for your running game! Plus, it's just one month – you can go back to your regular routine afterwards if you want.

Let's raise our glasses of water and toast to Dry January – the challenge that'll help us become stronger, faster, and healthier. Cheers to a kickass running month ahead!

#TrueZoneCoaching #McKinneyTexas #RunningCoach #MarathonTraining

Cough Syrup or Energy Gel?

Thu, 21 Dec 2023 22:54:15 GMT

Never Second C30 Energy Gel

Date: Thursday, December 21, 2023

Workout: TZC Fartlek 5ks - 45 Min / 5.32 Miles / 8:35 Pace / 154 Avg HR

Fuel Source: Never Second C30 Energy Gel- Fruit Punch

Shoes: Adidas Prime X 2 Strung

Hey there, fellow runners and gel enthusiasts! Hold onto your sneakers and prepare for a laughter-filled adventure as I take you through my experience of trying the infamous Never Second C30 Energy Gel during one of my runs. Trust me, this is a story you won't want to miss!

I am not sure what I was hoping for when I reached into the box of gels, chews and random bits of sports nutrition but I wasn’t expecting to grab this one. In fact, I didn’t even know that I had it in there. Today’s scheduled workout is a tough one, It’s a 3 set Fartlek session with (5) 6:18 min/mile efforts in each block. I’ve done this workout before and it’s a VO2 Max builder, but I only remember feeling destroyed when I did it last.

For these types of runs I like to reach for a pair of carbon plated race shoes and today I decided to run in the Adidas Prime X 2 Strung- the “Illegal” race shoes because of their heel stack height and 2 carbon plates. If you’re interested in learning more about these shoes check out my 100 mile review video by clicking this link https://youtu.be/CsarhLhhK78?si=msxN3cRqz6HbMKdl

Now, the packaging boasts about the incredible energy boost one can experience, which is precisely what I needed to tackle those pesky speed intervals and pretend I'm Usain Bolt for a day. I finished the first block of intervals and before getting into second decided it was time to take the gel. With high hopes, I tear open the packet, ready to unleash this mythical elixir into my system.

As I take my first uncertain squeeze, the gooey substance oozes out like a blob of jellyfish escaping from my grasp. You know, the kind that gives you flashbacks to that one failed science experiment in high school? Yeah, that exact one.

Brave as I am, I gather my courage and shove the gel in my mouth, admittedly gagging a little at its texture. It's like someone decided to liquefy a gummy bear and bottle it up – a rather peculiar experience, I must say. But hey, I'm committed to this journey, so I soldier on!

The taste was something out of this world. Imagine mixing a spoonful of sugar with a dollop of berry-scented dish soap, sprinkling it with some stale gym socks, and there you have it – the flavor of Never Second C30 Energy Gel. If you can’t imagine that taste think back to a time when you last took cough syrup. I kid you not, I genuinely questioned whether this thing was designed as an energy booster or as a secret weapon for taste bud torture.

But lo and behold, miracle of miracles, within minutes I began to feel the energy surge through my veins! Suddenly, I had the speed of a cheetah, the agility of a gazelle, and the grace of a walrus wearing roller skates.

So there you have it, my brave companions in the world of running and comedic mishaps. The Never Second C30 Energy Gel, though it has the texture of pure calamity and the taste of a science experiment gone wrong, delivered on its promise of an energy boost.

Thinking back on it, I wouldn’t mind EATING this gel again. It gave me what I needed to finish my run and

the cough syrup taste was enough of a reminder to continue to make wise healthy choices to decrease the chance of getting a virus that would necessitate taking actual cough medicine.

As always, Keep Showing Up, Stay Zoned In, Always Finish Strong and Recover Well

#TrueZoneCoaching #NeverSecond #RunningCoach #McKinneyTexas

Enervit Carbo Gel- Can I break my streak of Yeeted gels?

Tue, 19 Dec 2023 20:30:17 GMT

Definitely not what I thought it was.....

Date: Tuesday, December 19, 2023

Workout: TZC Purpose Run - 1 Hour / 7ish Miles / 8:18 Pace / 152 Avg HR

Fuel Source: Enervit Carbo Gel

Shoes: Adidas Boston 12

Greetings, fellow fitness enthusiasts, couch potatoes turned running addicts, and accidental readers who stumbled upon this blog post! Today, I am here to share with you my unforgettable experience of trying Enervit Carbo Gel during a run, and trust me when I say it was nothing short of an epic adventure!

Another beautiful morning in McKinney, Texas. I had sunny skies with cool 47 degree F air with occasional wind gusts up to 15 mph. I had another 1 hour Purpose Run on my training plan today and was planning on using the faster end of my target pace range because tomorrow is a rest day for me. I was really counting on the Enervit Carbo Gel to get me through the second half of today’s run.

I wanted to run in a shoe that was a bit more responsive than the Asics Novablast 4 that I ran in yesterday so I laced up the Adidas Boston 12s. It's been a while since I've ran in them (YouTube shoe review video: https://youtu.be/sNSOJgrMgkk?si=SSz_v59lY-IpsxEj ). I put on some warm clothes, put my gel in my pocket and made my way out the door. During the run I was scouting out the homes with the best holiday decorations because I am hosting a Holiday Light walk tonight for some of the local TrueZone Coaching athletes.

So picture this: there I was, cruising through the neighborhood conquering what seemed like Mount Everest's little cousin. Suddenly, it hits me - not just the "runner's high" we hear about, but a raging hunger that could rival that of a hangry grizzly bear.

I was half way through my run when I returned to my front porch to pick up that magical packet called Enervit Carbo Gel. I ripped the top off (It didn’t stay on the hang tag), brought the packet to my mouth and gave it a gentle squeeze. The gel was more like juice and the citrus flavor was delicious! I finished squirting the packet into my mouth and was excited to see how this one would make me feel during the second half of my run. Do you know what they say about not judging a book by its cover? Well, this applies perfectly to Enervit Carbo Gel! The moment I squeezed that divine gel into my mouth, it was as if heaven sent a choir of angels to perform a marathon inside my taste buds! Who would have thought that a little squeeze packet could pack such a scrumptious punch?

Now, now, I have to admit, I was a tad skeptical at first. This product has more calories and more carbs than any gel that I was used to using and I had had a solid breakfast before running so was worried about feeling heavy.

It's safe to say that after that revitalizing mouthful of Enervit Carbo Gel, I felt more energized than a squirrel hyped up on caffeine! It was as if the running gods personally took charge of my physique, fueling me like a dashing Formula 1 race car, ready to conquer any challenge thrown my way.

Oh, but the hilarity does not end there. With each step I took, my imagination ran wilder than Forest Gump himself! I perceived myself gliding through the finish line in slow-mo, with bystanders cheering, confetti raining down from the sky, and even my running shoes singing operatic arias of triumph!

Now, let's be real for a moment - Enervit Carbo Gel might not have actually granted me the superpowers of an Olympian god, but it did provide a much-needed burst of energy when I needed it most. Plus, it tasted way better than those mysteriously colored energy gels that usually make me question my life choices!

So, whether you're training for a full marathon, a half-marathon, or just trying to outrun that crazy neighbor's persistent dog, I wholeheartedly recommend you give Enervit Carbo Gel a whirl. It's the sports fuel that will transform your average run into a hilarious journey of unexpected triumphs, delicious flavors, and maybe even a spontaneous dance party mid-adventure! The streak of bad gels was broken today, The Enervit Carbo Gel is an EAT IT!

On a final note, remember to stay hydrated, motivated, and always embrace life's little surprises. And hey, if you spot me on the running trails, wide-eyed and humorously fueled by these magical gel packets, don't forget to give me a high-five or share a laugh!

As always, Keep Showing Up, Stay Zoned In, Always Finish Strong and Recover Well!

#TrueZoneCoaching #Enervit #RunningCoach #MarathonTraining #UltraMarathonTraining #HalfMarathonTraining #TriathlonTraining #Running #McKinney

Eat it Or Yeet It- Cola Gu Energy Gel

Mon, 18 Dec 2023 22:34:25 GMT

Never judge an energy gel by its jelly-like appearance!

Date: Monday, December 18, 2023

Workout: TZC Purpose Run - 1 Hour / 7ish Miles / 8:27 Pace / 152 Avg HR

Fuel Source: Gu Caffeinated Energy Gel, Cola Flavor

Shoes: Asics Novablast 4

The weather was perfect, 55 degrees F and sunny skies- couldn't ask for much better for the middle of December in Texas. I had a planned 1 hour purpose run on the training plan which was perfect for putting some more miles into the Asics Novablast 4s. (YouTube Shoe Review video: https://youtu.be/SxrGDKr2MZo?si=Le6KCTAySQXPX6ui )

Before heading out I reached into my box of gels, chews and other running fuel and left it up to the universe to give me something good. When I opened my hand I had the Gu Caffeinated Energy Gel- Cola Flavor in my hand. I have to admit, I was pretty excited about it. If you know me, I typically treat myself to a Mini Coca-Cola after a speedwork or long run, there's just something about the Cola flavor that tastes rewarding.

I left the gel and soft flask of water on my front porch and planned on stopping by about 30 minutes into my run to take the gel. As planned, I completed the zig zag laps through the back of my neighborhood and got to my front porch just shy of 30 minutes.

With the cold sweat of anticipation trickling down my spine, I ripped off the top and encountered a gooey, gelatinous blob that somewhat resembled cola. I have to admit, it didn't quite resemble the fizzy goodness I was expecting. But you know what they say, never judge an energy gel by its jelly-like appearance!

Bracing myself, I courageously slurped a dollop of this cola-infused marvel. And, OMFG let me tell you – it elicited a reaction that could have easily won me an Oscar for Best Actor in a Comedy. My taste buds embarked on a chaotic rollercoaster ride, oscillating between confusion and disbelief- this tasted nothing like Cola and the gel was, THICK.

Sure, the first taste threw me a curveball. It was a wave of flavors, twisting and turning like a confused Chihuahua trying to grab its tail. But with each subsequent gulp I could feel my cheeks begin to puff out more and my throat resisting the gel. I was hoping my palate would grow accustomed to the texture but it just didn't happen. I have never been so happy to have a bottle of water handy and I needed it to dilute the gel enough to swallow it.

But here comes the best part: as the caffeinated magic worked its way through my veins, I transformed into an unstoppable force of energy. I was bouncing down the road and before I knew it I was pacing way too fast for today's planned run.

As I look back on today's run I can't help but laugh at the absurdity of it all. Something that literally made me feel like I was going to vomit would give me the energy boost that I didn't know I needed or wanted. Gu Cola Flavored Energy Gel – the secret ingredient for aspiring speedsters.

So if given the choice, Would I Eat It or Would I Yeet It? If the length & intensity of my planned run only required 1 gel AND this was the ONLY gel available, I'd Eat It! But in all other scenarios, this totally gets Yeeted into oblivion! It took work for me to swallow this one and I'm already working hard while running so the idea of doing more work isn't super intriguing to me. Goodby Gu Cola Flavored Energy Gel- I'll stick with my post run mini can of Coca-Cola.

#TrueZoneCoaching #RunningCoach #GuEnergyGels #EatItorYeetIt #MarathonTraining #HalfMarathonTraining #TriathlonTraining #UltraMarathonTraining #Running #McKinney

Does Pineapple sour when it's bad?

Mon, 18 Dec 2023 00:06:20 GMT

UCAN- I Did and probably won't again

Hey there, fellow running enthusiasts! Gather 'round, because today I've got a tale to tell that'll make you chuckle and maybe even reconsider your life choices. You see, I recently decided to give UCAN Edge sports gel a go, thinking it would elevate my workouts to superhero levels. Oh boy, was I wrong!

Today I went out for an easy 1 hour and 30 minute run with one of the TZC athletes with a plan to try Pineapple flavored UCAN Edge Sports Gel half way through the run. I have to admit, I was pretty excited about trying this after seeing being handed out at multiple aid stations at last weeks Dallas Marathon. I definitely was not going to try something new on race day but today seemed like the ideal opportunity. If something went terribly wrong, I had someone with me that could get me fixed up.

I don't know what sorcery was involved in creating that peculiar flavor, but it definitely wasn't made for human consumption. It tasted like something from another dimension, a mix between pineapple and coconut that had been sitting out in the sun for a week. The consistency was like watered down sunscreen. Trust me, it was worse than any daredevil stunt I've ever attempted!

As I struggled to swallow the gel without gagging, I couldn't help but question my life choices. How did I end up in a situation where I willingly subjected myself to this atrocity? I went from feeling like a running coach to a contestant on a twisted culinary game show. And let me tell you, I failed that challenge spectacularly!

But here's the kicker- Even though UCAN Edge might have been the cruelest joke my taste buds have ever experienced, I have to admit, it did give me an unexpected boost. Yeah, I know, shocking! It transformed me into the Flash—with a case of indigestion. For a brief moment, I zoomed through my workout with newfound energy, while my stomach was making sounds that rivaled a broken accordion.

The discomfort was simply not worth the tiny energy surge. I'll stick to my trusty Maurten gels, thank you very much. Because in the grand scheme of things, the ability to taste food trumped any temporary superpowers UCAN Edge might have promised.

So, I implore you to learn from my mistakes. Don't fall for flashy packaging, embrace the simple pleasures of regular food and beverages that actually taste good. Because at the end of the day, there's nothing more rewarding than finishing a workout without the lingering taste of unnatural, watery gel in your mouth.

Stay true to your taste buds, my friends, and never forget to find the humor in life's strange and comical experiences. And as for UCAN Edge, well, it can stay on the shelves, where it belongs—in the realm of endurance athletes brave enough to sacrifice their taste buds in the name of performance. I'm Yeeting this one into oblivion so that I never get tempted to experience it again.

#TrueZoneCoaching #EatItOrYeetIt #SportsNutrition #Running Coach

100 Miles Later: An In-Depth Review of the Adidas Adizero Prime X 2 Strung

Fri, 20 Oct 2023 12:48:37 GMT

Is it time to retire this shoe early or keep it in my rotation?

Hey TrueZoneCoaching community!

I know many of you have been eagerly waiting for this, and it's finally here! I've just dropped a new video titled "100 Miles later: an in-depth review of the Adidas Prime x 2 Strung". In this video, I've put the Adidas Prime x 2 Strung to the ultimate test, running just over 100 miles in them!

I've broken down everything you need to know about these shoes, from comfort to performance, and whether they're worth your investment. I know many of you are Adidas fans, so I'm sure you'll find this review helpful and interesting. Don't forget to drop a like and share your thoughts in the comments section. I love hearing from you guys! So, lace up your running shoes, and let's hit the road together! Watch the video here:

https://youtu.be/CsarhLhhK78?si=K4SJFdrcKHcisNVF

#TrueZoneCoaching #RunningCoach #Adidas #adidasrunning #marathontraining #halfmarathontraining #ultramarathontraining #triathalontraining #run #running

Tips to help keep your running routine while traveling

Wed, 18 Oct 2023 13:15:07 GMT

Running while traveling doesn't have to be tough

Hey everyone!

Traveling can be an exciting adventure, but it can also disrupt our routines, especially when it comes to fitness. I know many of you, like me, love to start your day with a good run. But how do you stick to your pre-run routines when you're on the go?

Sticking to your pre-run routines while traveling is crucial for several reasons:

Consistency: Keeping up with your routine helps maintain your running performance and progress. It's easy to lose momentum when we break from our routines, but staying consistent ensures we're always moving forward.

Adaptation: Running in a new environment can be challenging. Your pre-run routine prepares your body and mind for the run, helping you adapt to new terrains and climates more easily.

Enjoyment: Let's face it, running in a new city or along a beach is fun! Your pre-run routine sets you up to enjoy these new experiences to the fullest.

So, how can you stick to your pre-run routines while traveling? Here are a few tips:

Plan Ahead: Research the area you'll be staying in and identify safe and scenic running routes.

Pack Smart: Don't forget your running gear. This includes your favorite running shoes, attire, and any other essentials you use in your pre-run routine.

Time Management: Try to schedule your runs at the same time you would at home to maintain consistency.

Remember, the goal is to enjoy your run and the new environment. Happy running and safe travels!

#TrueZoneCoaching #runningtips #runningcoach

Is it beneficial for runners to cycle?

Wed, 27 Sep 2023 21:39:29 GMT

Open up new levels of fitness by adding cycling into your running program

Hey TrueZone Coaching community, Did you know that cycling can greatly benefit runners?

Cycling is an excellent cross-training activity that can help improve your running performance. Here are the top 3 benefits of cycling for runners:

Reduced Impact: Cycling is a low-impact exercise, which means it's easier on your joints compared to running. This can help prevent injuries and give your body a break from the constant pounding of running.

Increased Endurance: Cycling helps build your cardiovascular endurance, which translates to better running performance. By incorporating cycling into your training routine, you'll be able to run longer distances with less fatigue.

Improved Leg Strength: Cycling targets different muscle groups than running, helping to build overall leg strength. Stronger legs will help you power through tough runs and improve your running form.

So, why not give cycling a try and see how it can boost your running performance? Happy running and cycling

Remember to like, share, and comment on your experiences with cycling as a runner! And don't forget to subscribe to our YouTube channel for more tips on achieving your goals and living your best life!

#running #runninglife #runningcoach #runningcommunity #ultramarathoner #ultramarathontraining #truezonecoaching #cycling #cyclinglife #cyclinglifestyle

Running at Altitude- what's the big deal

Wed, 27 Sep 2023 21:36:13 GMT

5 tips for running at altitude

Hey TrueZone Coaching community! Today, we're going to discuss the challenges and benefits of running at altitude.

Running at higher altitudes can be a game-changer for your training, but it also comes with its own set of challenges. Here's what you need to know:

1. Thinner air: At higher altitudes, the air is thinner, which means there's less oxygen available for your body to use. This can make running more difficult, but it also forces your body to adapt and become more efficient at using oxygen.

2. Increased cardiovascular fitness: As your body adapts to the lower oxygen levels, your cardiovascular system becomes more efficient, leading to improved endurance and overall fitness.

3. Slower pace: Due to the reduced oxygen levels, you may find that your pace is slower at altitude. Don't worry – this is normal! Focus on effort rather than pace during your high-altitude runs.

4. Hydration and nutrition: Staying properly hydrated and fueled is even more critical at altitude, as your body works harder to maintain its functions. Make sure to drink plenty of water and consume adequate calories to support your training.

5. Acclimatization: Give your body time to adjust to the altitude before attempting any intense workouts or races. Gradually increase your training intensity and duration to avoid altitude sickness and other complications.

So, TrueZone Coaching family, if you have the opportunity to train at altitude, embrace the challenge and enjoy the benefits it can bring to your running performance!

Happy running and stay safe at altitude!

#running #runninglife #runningcoach #runningcommunity #runningmotivation #runner #runners #runnerlife #runnershigh #runnerslife #runnersworld #runnerscommunity #runnersofinstagram #runnersofinsta #instarunners #truezonecoaching #TrueZoneCoaching #marathontraining #marathonrunner

Fueling: So Many Choices

Wed, 27 Sep 2023 21:32:23 GMT

Are you under fueling during your runs?

Hey TrueZone Coaching community! Today, we want to talk about the importance of proper nutrition during a run.

Fueling your body with the right nutrients is essential for maintaining energy levels, preventing fatigue, and optimizing your performance. Here are some key tips for nutrition during a run:

Stay Hydrated: Make sure to drink water before, during, and after your run to stay properly hydrated. Dehydration can lead to decreased performance and increased risk of injury.

Energy Boost: For longer runs, consider consuming energy gels or chews that contain carbohydrates to help maintain your energy levels. These can be easily carried with you and consumed during your run.

Electrolyte Balance: Replenishing electrolytes lost through sweat is crucial, especially during hot weather or long runs. Sports drinks or electrolyte tablets can help maintain the balance and prevent muscle cramps.

Remember, proper nutrition during a run can make all the difference in your performance and overall running experience. So, fuel up and enjoy your run

Don't forget to like, share, and comment on your experiences with nutrition during a run! And make sure to subscribe to our YouTube channel for more tips on achieving your goals and living your best life!

#truezonecoaching #running #runningcommunity #runningmotivation #runninglife #runningcoach #marathoner #marathonrunner #marathontraining #ultramarathon #ultramarathon #ultramarathoner #ultramarathontraining #runningnutrition

Pooping- let's just talk about it

Wed, 13 Sep 2023 16:45:16 GMT

With a bit of planning, you can avoid stepping off the trail

We've been getting a lot of questions about a rather... delicate topic. So, today, we're going to address it head-on.

How can you avoid needing to poop during a run?

It's a common issue for runners, but there are strategies you can use to prevent it.

Watch your diet: Certain foods can trigger bowel movements. Try to avoid high-fiber and fatty foods before your run.

Hydrate, but don't overdo it: Drinking too much water can also stimulate your bowels. Find a balance that works for you.

Warm up before your run: A quick warm-up can get your bowels moving before you hit the road or trail, helping you avoid any mid-run emergencies.

Plan your routes: If you're prone to this issue, plan your running routes around available restrooms. Just in case!

Remember, everyone's body is different, so what works for one person might not work for you. It's all about experimenting and finding what helps you have the best run possible.

Let us know if you have any other running-related questions or topics you'd like us to cover. We're here to help you achieve your goals and live your best life. Keep pushing your boundaries,

#run #runner #running #runners #runhappy #runnersofinstagram #runningtips #runninglife #runningcoach #truezonecoaching #runtraining #marathoner #marathonrunner #marathontraining #ultramarathoner #ultramarathonrunner #ultramarathontraining #firstultramarathon

Race Medals: Get creative with them

Wed, 13 Sep 2023 16:40:11 GMT

Always earned, never just given

Hey TrueZone Coaching friends! Today, we're talking about creative ways to repurpose and display your old race medals. Let's dive in!

5 Ideas for Repurposing Your Old Race Medals

Create a Medal Display: Design a unique and personalized display for your medals, showcasing your achievements and adding a touch of motivation to your home.

Donate to a Charity: Some organizations collect old race medals and donate them to children's hospitals or other charities, spreading joy and inspiration to those in need.

Turn Them into Magnets: Transform your medals into fridge magnets, making them a daily reminder of your accomplishments and a conversation starter with guests.

Make a Wind Chime: Combine your medals with other materials to create a one-of-a-kind wind chime, adding a musical and nostalgic touch to your outdoor space.

Gift to a Running Buddy: Share the love by gifting your old medals to a fellow runner, especially if they missed out on a race or are just starting their running journey.

Do you have any other creative ideas for repurposing old race medals? Share your thoughts in the comments below!

Remember to like, share, and subscribe to TrueZone Coaching for more running tips and advice! Keep running and collecting those medals, everyone!

#runners #youtubechannel #ultramarathoner #runningcommunity #marathonrunner #ultramarathonrunner #runninglife #UltraMarathonRunner #runnersofinstagram #marathontraining #runnerslife #marathoner #ultramarathontraining #runner #runnersworld #runningcoach #run #runnerscommunity #running #youtubers

Protein- want to accelerate your recovery?

Wed, 13 Sep 2023 16:36:36 GMT

Always wrap up your workout with some protein

Hey TrueZone Coaching friends! Today, we're going to talk about the importance of protein after a hard run.

Protein is essential for runners because it helps repair and rebuild muscle tissue that gets broken down during intense workouts. Here's why you should prioritize protein intake after a tough run:

Muscle Recovery: Consuming protein after a run helps repair muscle damage and promotes muscle growth, ensuring you're ready for your next workout.

Boosts Immune System: Adequate protein intake supports a healthy immune system, which is crucial for runners who put their bodies under stress during training.

Reduces Fatigue: Protein helps reduce muscle soreness and fatigue, allowing you to bounce back faster and maintain a consistent training schedule.

Don't forget to refuel with a protein-rich snack or meal within 30-60 minutes after your run. Share your favorite post-run protein sources in the comments below! And remember to follow us for more running tips and advice.

Happy running!

#runningnutrition #runningnutritiontips #protein #running #runninglife #Bpn #bpn #runningcoach #runningcommunity #run #runner #runnersofinstagram #TrueZoneCoaching

Meditation- a key part of training

looka_production_92228293 — Wed, 13 Sep 2023 16:19:32 GMT

Taking the time to slow down can make you run faster

Hey TrueZone Coaching friends! Today, we're going to explore the benefits of meditation for runners.

Meditation can be a game-changer for runners, helping improve both physical and mental performance. Here's how meditation can make you a better runner:

Enhanced Focus: Regular meditation helps improve focus and concentration, allowing you to stay present during your runs and maintain a consistent pace.

Reduced Stress: Meditation helps lower stress levels, which can positively impact your overall running performance and recovery.

Improved Breathing: Practicing meditation can help you develop better breathing techniques, leading to increased oxygen intake and more efficient running.

Mental Resilience: Meditation can help you build mental strength, enabling you to push through tough runs and overcome challenges.

Give meditation a try and see how it can elevate your running game! Share your experiences with meditation and running in the comments below. And don't forget to follow us for more running tips and advice.

Happy running!

#runningcommunity #runninglife #runningcoach #TrueZoneCoaching #runningtips #runningtips101 #meditation #meditationpractice

Electrolytes- a daily need for runners

looka_production_92228293 — Wed, 13 Sep 2023 16:15:14 GMT

Unlock your potential by hydrating effectively

Hey TrueZone Coaching friends! Today, we're going to dive into the world of electrolytes and their importance for runners.

Electrolytes are essential minerals that play a vital role in maintaining proper hydration and overall body function. Here's what electrolytes do for runners:

Hydration Balance: Electrolytes help regulate fluid balance in your body, ensuring you stay properly hydrated during your runs.

Muscle Function: Electrolytes, such as sodium, potassium, and calcium, are crucial for muscle contraction and relaxation, helping you maintain optimal performance.

Nerve Function: Electrolytes support nerve function, allowing your brain to communicate effectively with your muscles during a run.

Prevents Cramps: Adequate electrolyte intake can help prevent muscle cramps and fatigue, keeping you running smoothly.

Remember to replenish your electrolytes during and after your runs, especially on hot days or during long-distance events. Share your favorite electrolyte sources in the comments below! And don't forget to follow us for more running tips and advice.

Happy running!

#runninghydration #hydration #hydration #truezonecoaching #TrueZoneCoaching #runningtips #runningtips101 #running #runninglife #runninglife #runningcoach #runningnutrition #lmnt

Nitrates- How do they help runners?

Wed, 13 Sep 2023 16:12:06 GMT

A small change can make a big difference

Hey TrueZone Coaching friends!

In today's post, we're going to discuss the importance of nitrates for runners. Nitrates, found in foods like beets and leafy greens, can have a significant impact on your running performance. They help increase blood flow and oxygen delivery to your muscles, which can lead to improved endurance and faster recovery times.

Here are three key benefits of nitrates for runners:

1. Enhanced Endurance: Studies have shown that consuming nitrates can increase the efficiency of your mitochondria, the powerhouse of your cells. This means you can run longer distances with less fatigue.

2. Improved Oxygen Delivery: Nitrates help dilate your blood vessels, allowing more oxygen-rich blood to

reach your muscles. This can lead to better performance during high-intensity workouts and races.

3. Faster Recovery: By improving blood flow, nitrates can help speed up the removal of waste products from your muscles, reducing soreness and shortening recovery time after a tough run.

So, consider adding some extra beets, celery, radishes, lettuce and spinach to your diet to boost your running performance and recovery!

#TrueZoneCoaching #runningcoaches #runcoaching #runningcoach #runcoach #runningnutrition #runningtips #runninglife #runningcommunity #runnersofinstagram #runner #run #Nitrates #nitrates

Sleep- Quality not Quantity

Wed, 13 Sep 2023 16:08:39 GMT

Quality sleep prepares your body for the work ahead!

Hey there, TrueZone Coaching friends!

We've been getting a few questions about how to improve your sleep quality. So, we thought we'd share some tips!

Establish a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's internal clock and improve your sleep quality.

Create a Restful Environment: Make your bedroom a sleep-inducing environment - quiet, dark, and cool, with a comfortable mattress and pillows.

Pay Attention to What You Eat and Drink: Don't go to bed either hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime.

Include Physical Activity in Your Daily Routine: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. As runners, this should already be something we're doing

Manage Worries: Try to resolve your worries or concerns before bedtime. Stress management might help. Start with the basics, like getting organized, setting priorities, and delegating tasks.

Remember, everyone's sleep needs are different, and what works for one person might not work for another. It's all about finding what works best for you.

Sleep tight, everyone!

#runningcommunity #TrueZoneCoaching #ultramarathontraining #runninglife #marathontraining #truezonecoaching #halfmarathontraining #runningcoach #runners #5ktraining #10ktraining #runnersofinstagram #runnerslife #running #runner #runningtips101 #run #runningtips #Runner #runtraining

Back to school: Time to Run!

Wed, 13 Sep 2023 14:23:26 GMT

Finding your groove after summer break is tough- here are some tips to help!

Hey there TrueZone Coaching friends! As the kids go back to school, it's the perfect time to get back into a running routine. Whether you're a seasoned runner or just starting out, here are some tips to help you make the most of your runs:

1. Plan your runs around your schedule: With the kids back in school, you may have more free time during the day. Take advantage of this by scheduling your runs at a time that works best for you.

2. Set realistic goals: Whether you're training for a race or just trying to improve your fitness, it's important to set realistic goals. Start with small goals and work your way up as you get stronger and more confident.

3. Invest in good running shoes: A good pair of running shoes can make all the difference in your running experience. Make sure to invest in a pair that fits well and provides the support you need.

4. Mix up your routine: Running the same route every day can get boring. Mix up your routine by trying new routes or incorporating interval training into your runs.

5. Stay hydrated: It's important to stay hydrated before, during, and after your runs. Make sure to drink plenty of water throughout the day to keep your body hydrated.

By following these tips, you can make the most of your runs and stay on track with your fitness goals. Happy running!

Have you ever wondered....Is there a Running Coach Near Me? Thanks goodness for technological advances, smart watches, apps and nutrition trackers let us coach & monitor athletes from anywhere.

Learn more by visiting the tabs on our webpage https://www.TrueZoneCoaching.com

#backtoschool #backtoschool #running #runninglife #runningcommunity #runners #runnerslife #runnersofinstagram #truezonecoaching #TrueZoneCoaching #backtoschool2024 #runningcoachnearme

Does the color of your shirt impact your temperature?

looka_production_92228293 — Wed, 13 Sep 2023 14:20:03 GMT

Brighter isn't always better

Hey there, TrueZoneCoaching community!

Have you ever wondered how the color of your clothing affects your performance and comfort during your runs? Well, we've been diving deep into the world of clothing color temperatures and we can't wait to share our findings with you!

Did you know that the color of your clothing can significantly impact your body temperature during a run? Dark colors absorb more heat, while light colors reflect it. So, choosing the right color for your running gear can make a big difference, especially during those hot summer runs.

But that's not all! The color of your clothing can also affect your mood and motivation. Bright colors can boost your energy levels and make your runs more enjoyable.

We'll be sharing more about this fascinating topic in our upcoming videos. So, stay tuned and make sure to hit that notification bell so you don't miss out!

And as always, we'd love to hear from you. What are your favorite colors to wear when you're hitting the pavement or the trails? Let us know in the comments below!

Keep running and stay colorful

#TrueZoneCoaching #Running #ClothingColorTemperatures #StayColorful #runninglife #runningtips #runtraining #runningcommunity #runcoaching #runningcoach #runhappy #instarunners

Carbon Plated shoes- Go or No Go?

Wed, 13 Sep 2023 14:16:49 GMT

You may run faster with them- but should you use them all the time?

Hey TrueZoneCoaching community!

We've been getting a lot of questions about whether it's a good idea to always run in carbon-plated shoes. It's a hot topic in the running world, and we thought it would be great to address it here.

Carbon-plated shoes, like the Adidas Adizero series or the Nike Vapor Fly series, have been all the rage recently. They're designed to provide a spring-like effect that can help improve running efficiency and speed. But should you always run in them?

The answer is: it depends. These shoes are fantastic for race days or speed workouts, where you're looking to shave off a few seconds from your time. However, they might not be the best choice for every run.

For easy or recovery runs, a more cushioned shoe might be more beneficial. It's also important to remember that running is a highly individual sport, and what works for one person might not work for another.

We've done some in-depth reviews and comparisons of carbon-plated shoes on our YouTube channel, like the "Adidas Adizero Boston 11 vs. Boston 12: In-Depth Comparison & Review for Runners" and the "Adidas Adizero Prime X Strung vs Nike Alpha Fly Next % 2: The Ultimate Supershoe Showdown". Check them out if you haven't already!

Remember, the most important thing is to listen to your body and choose the shoes that feel the most comfortable for you. Happy running!

Let us know in the comments what your experience with carbon-plated shoes has been. We'd love to hear from you!

Keep running, keep exploring, and as always, stay in your TrueZone!

Coach James

#runcoaching #RunningLife #TrueZoneCoaching #runtraining #running #runners #Run #runninglife #runner #runningcommunity #instarunners #Running #RunningGear #runningtips #runningcoach #runhappy #marathontraining #halfmarathontraining #runningtips101 #runnersofinstagram

Sock it to me!

Wed, 13 Sep 2023 14:13:30 GMT

Finding the right socks for your feet can be a game changer!

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

What's Deloading and why is it important?

Wed, 13 Sep 2023 14:08:40 GMT

Give your body a chance to adapt to all of your hard work- you won't regret it

Deloading is when you intentionally reduce your training volume for a short period, usually a week or two. This gives your body a chance to recover, adapt, and come back stronger .

Think of it like hitting the pause button on your training. It's not about being lazy or losing progress. It's about giving your body the rest it needs to build strength and endurance. Deloading is especially important if you're training for a big race or trying to hit a new personal best. It can help prevent overtraining, reduce the risk of injury, and improve your overall performance.

At TrueZone Coaching we build most of our training programs using either: A) 2 Week Up / 1 Week Down or B) 3 Week Up / 1 Week Down, depending on each athletes goals, fitness level, and pace of progression in the program. The deload volume is unique to every athlete and we manage it in a way to maintain fitness levels during the deload week.

I'll be diving deeper into this topic in an upcoming video, so stay tuned! And as always, if you have any questions or topics you'd like me to cover, drop them in the comments below.

Keep running, keep growing, and remember - sometimes less is more!

As always- Show Up, Stay Zoned In, Finish Strong and Recover Well!

#truezonecoaching #runners #runnerslife #runnersofinsta #runnerscommunity #runnersofinstagram #runners #instarunners #runningcoach #marathontraining #marathontrainingtips #marathontrainingplan #marathontrainingproblems #marathontraininginprogress #halfmarathontraining #halfmarathontrainingplan #ultramarathontraining #firstultramarathon

Isotonic, hypertonic, and hypotonic- how about Gin and Tonic?

Wed, 13 Sep 2023 14:03:03 GMT

Isn't all hydration the same?

Hey TrueZoneCoaching community! Coach James here. Today, let's talk about something that's crucial for all athletes - hydration! But not just any hydration, we're diving into the world of sports drinks.

You've probably heard of isotonic, hypertonic, and hypotonic sports drinks. But what's the difference?

Isotonic drinks contain similar concentrations of salt and sugar as in the human body. They quickly replace fluids lost by sweating and supply a boost of carbohydrate. This makes them the choice of most athletes - they help maintain your performance during endurance exercise.

Hypertonic drinks have a higher concentration of salt and sugar than the human body. They provide a high level of carbohydrate which makes them more suitable for after exercise to top up muscle glycogen stores. If they are used during exercise, they need to be used in conjunction with isotonic drinks to replace fluids.

Hypotonic drinks contain fewer carbohydrates than the human body. They quickly replace fluids lost by sweating. They are suitable for athletes who need fluid without the boost of carbohydrate.

Remember, the choice of drink depends on your personal fuel needs, the type, and duration of the activity, and your sweat rate.

Always listen to your body and hydrate accordingly. Stay tuned for more tips and tricks to optimize your performance. And as always, keep running and stay hydrated!

Reframing the DNF

Sat, 28 Jan 2023 23:34:51 GMT

Is taking a DNF (Did Not Finish) always a bad thing?

This morning I woke up at 4am, had some coffee and drank a pre workout fueling mix. It was race day and I was headed to Tyler Texas to run the Running The Rose 54k trail race. 2 weeks earlier I ran the Houston Marathon where I cut 37 minutes off my previous Marathon Personal Record. Following the marathon I decreased my training load a bit and had the intent of going into today's race with tired legs. Sounds crazy but my goal race this year is the Leadville Silver Rush 50 miler and since I can't replicate the altitude of Colorado living in Texas and at the current moment can't train in the heat to add strain, running on tired legs is the next best alternative to helping me prepare for Silver Rush. I did not have a time goal for today's race but did have a a few non time goals for the race:

1) Run the race in heart rate zone 2 as much as possible- the legs were tired and I wanted to stick with a pace that would not make me feel worse.

2) Use the UltrAspire Bronco Race vest during a race to ensure I could use all of it's features and that it did what I needed it to do.

3) Test using the fueling strategy that I used in the Houston Marathon during a trail race- essentially 1 Maurten Gel 100 / Caf 100 every 6km.

Loop 1: The weather forecast called for intermittent rain showers, which we got (less intermittently). The air temp was in the mid 50s, which felt great. This race had 3 loops of 11 miles each with about 1200 feet of elevation gain per loop. The first loop went really well and I had the chance to run with a few new friends who I met on the trail and an old friend that was just straight up good for my soul. I decided to take off my rain jacket at the first aid station, I appreciated having my base layer stay dry but the jacket was trapping all of the heat to my body which, at the time, seemed like the greater risk. For the next 7 miles it rained on and off but the tree cover helped shield us, and the race course, from the rain. This race had several distances, 7 miles, 11 miles, 22 miles, 54k and 108k and there were staggered start times which made it super cool because I had several friends running the 7, 11 and 22 mile races that I was able to see on the course. It always gives me a boost to see friends out there giving it their all! I came out of the first 11 mile loop feeling great in just over 2 hours. I went to the tent to take the rain jackets out of my pack and quickly made my way back onto the course.

Loop 2: When I hit mile 2 I realized that I hadn't pick up the 3 gels that I was going to take on this loop. On loop 1 I nailed it and am certain that it helped me from feeling any fatigue. I decided to focus on my hydration until I got to the first aid station and then pick up some fuel. Side note: one of my favorite things about trail racing is that we're essentially moving from station to station looking for great snacks! When I got to the station, I picked up a few pieces of banana and refilled my flask with orange Gatorade. At some point between station 1 and station 2 my stomach decided to begin punishing me for not giving it what it was expecting- it wanted those Maurten gels. I've done many training runs with them and conditioned my stomach to handle them, in fact, conditioned my stomach to EXPECT them. When I got to station 2 I spent some time talking with some of the runners that came in about the same time I did, this is another awesome thing about trail racing. Rarely in road racing do you talk to people during a race, but in trail racing it feels very welcomed in the festival like atmosphere. I picked up some Pringles, had a small peanut butter & jelly sandwich and grabbed a small cup of pretzels to take with me. I had about 3 miles left to the end of the 2nd 11 mile loop. At this point, I was soaked, the course was becoming more muddy, my feet had began to blister and I started thinking about the final upcoming loop. I had a choice to make, I could muscle through the final loop at a more casual pace and finish the race or I could turn in my tracker and call it done at 22 miles, earning the DNF (Did Not Finish). I made my decision with about 1 mile to go of the 2nd loop.

I came over the timing mat again with a loop time of just over 2 hours, found one of the Race Directors and let them know that I decided not to run the final loop. As I walked back to the tent several friends encouraged me to go on and avoid the DNF. I explained to them that I was happy with my effort for the day and got what I needed from a training perspective. I think that puzzled some folks because I was still looking fresh. Why not just run the next loop of 11 miles, I already did 22 miles so it could be a celebratory lap, I could take it easy and earn the finishers medal. You see- I don't view the DNF exclusively as a Did Not Finish, I also view it as a Did Not Fail. Here's another way I think about it. This past year I have been super focused on my nutrition and began thinking of food as fuel. In the past, if food was on my plate I would finish it because it was there (call it the finish what you start approach). Now, I am finished eating when I am full, when I have the fuel needed to carry on with what I need to get done. Races are no different (unless it's a goal/target/A race), if I get what I needed from the course, why carry on. I know what workouts I have coming up the next week and want to be in position to get them done because I know they will provide me with more of the stimulus that I need than (in this case), the next 11 mile loop. So while I indeed Did Not Finish, I also Did Not Fail- I succeeded. I am very happy with this result (even if Garmin only thinks I went 20.46 miles on (2) 11 mile loops.

In closing, I am proud of the run today. I'm also super proud of a friend who I've known when she first started trail running and has become an incredibly strong and determined runner. Today, she finished 1st in her age group in the 54k race (she also takes great pics, thanks for the pic above).

Let's revisit my 3 goals:

1) Run the race in heart rate zone 2 as much as possible- the legs were tired and I wanted to stick with a pace that would not make me feel worse. There were a few spikes but overall I'd say mission accomplished.

2) Use the UltrAspire Bronco Race vest during a race to ensure I could use all of it's features and that it did what I needed it to do. This vest totally worked, I loved having the bottles sit high near my shoulders and a 2L bladder in the back. There was also enough storage for 3 rain jackets and an additional running vest.

3) Test using the fueling strategy that I used in the Houston Marathon during a trail race- essentially 1 Maurten Gel 100 / Caf 100 every 6km. This was a miss, although the aid station fuel helped me avoid feeling fatigued, it didn't sit well in my stomach. I'll nail this one during my next race in a few weeks.

I'll take "Acronyms" for $300 Alex (RIP)

Tue, 08 Nov 2022 16:00:44 GMT

FOMO, JOMO, YOLO and FOJI......WTF?

A few weeks ago I made a visit to Arkansas where I ran with some, at the time acquaintances, now clients and friends. During one of our longer runs I found us wrapped up in a conversation about labels. To be fair, I knew the views that this group of runners shared before we went out for the run. When we first met to discuss their training goals they were very specific- no mentions on social media, no posting runs to social sites and no mentioning of their names to anyone. This group was dead set on telling me their race goals, keeping them silent and smashing them when it comes to race time. They were challenging themselves to complete a half marathon purely for themselves, nobody else- just them. While running they reminded me of their views and referred to them as JOMO. The further we went into the run the more I started to appreciate their perspective and began thinking about giving it a shot. Shortly after I made the decision, when I made it to the end of my current training block I would go dark on Strava- no more comparisons to others that ultimately made me lose the sense of accomplishment that I gained by working out. I wanted to feel like they felt, they came off as relaxed and humble and I was digging it.

As I began thinking about JOMO, I stumbled upon a few more similar acronyms (See below) and thought about the runners that we're working with and how they are approaching their training. Turns out, we have runners in all four of the categories below (plus some others that we won't cover today). None of them right or wrong, we appreciate all of them and understanding their perspective helps us shape their training to ensure we are supporting them in the way that they need to be supported.

F ear O f M issing O ut (FOMO): We have a few runners that we're working with that have declared themselves as living FOMO lifestyle. They want to frequently check their Insta, Facebook, What's Ap, Twitter, Be Real, Strava accounts, Text messages and Email. They'll go to the extreme to be sure that they are among the first to repost, comment, like, heart, kudos and respond to messages. There's a special place in my heart for these athletes but just thinking about being that connected makes me a little anxious. For these runners we make sure we satisfy their need for inclusion and stay super connected to them. When we have a chance to praise them publicly we jump on it.

J oy O f M issing O ut (JOMO): On the opposite end of the spectrum we have a few runners that fully embrace JOMO. During our intake meetings they were very clear that they don't want any mentions, pictures or direct online references. This group enjoys spending their time doing what they love, not obsessing over what any of their friends (or online acquaintances) are doing. Their efforts are based on internal desires and while not necessarily introverted, often times do not get net positive value from exposure. When we're working with these runners we absolutely respect their desire for privacy and keep our interactions exclusively one on one.

Y ou O nly L ive O nce (YOLO): These are our adventure seekers, they frequently make requests to get their workouts weeks ahead of time and we often have to work with them to dial back their expectations so that we can avoid overuse injuries. They're signing up for every race they can get to and aren't holding back their effort. These runners have a difficult time differentiating between their races as "A races" or "Training races" because for them, every race is an all out effort, after all- you only live once so why not. When working with this type of runner we hyper invest in explaining how the training methodology works and the importance of recovery. It may take longer but ultimately we land in a place where we respect their desire to push themselves but we structure the annual training plan to give them opportunities to do so on a bigger stage.

F ear O f J oining I n (FOJI): This group represents a handful of athletes that we're working with. They are committed to a lifestyle of fitness and knock their workouts back without any nudging from us. They become nervous and anxious when they think about signing up for a race or running with a group. They're worried about being judged, that they may not be as fast or able to run as long as everyone else. When we work with this group we focus on understanding their concerns and easing them into group activities by joining them the first couple of times for a group run or running their race with them. Our check ins are less about their workouts and more about readiness to engage with a running community that is filled with non-judgmental people who are ready to celebrate all movement, where all shapes, sizes and speeds are embraced. We help these runners understand that there is no fast or slow, just various degrees of fast.

There's another group of runners that don't quite fit into these boxes- they're the runners that continue to train the same way cycle after cycle generally falling short of their goals time and time again. I often hear people say that doing the same thing over and over the same way but expecting a different result is Insanity, but not sure that I agree. I think that sometimes these runners just don't know what they don't know. They don't know that maybe their outcomes aren't necessarily race day effort related. For these runners, we lead our coaching from the heart. Learning that there is another way to train, taking the shot on a different approach after years of the same comfortable approach can be tough. We take our time with these runners and it's typical for them to have the "AHA" moment at some point in their training block- and when that happens, our hearts are filled.

At the end of the day we're all on a journey- some on their way to a start line and some on their way to a finish line. We welcome everyone into the TZC family of athletes. If you're ready to #ShowUp for yourself give working with us a shot- we don't think you'll be disappointed.

Learn more at https://www.TrueZoneCoaching.com

Pumpkin spice, cooler temps, changing leaves- It’s Fall Y’all

Sat, 24 Sep 2022 18:18:02 GMT

Summer has come and gone, but a lesson will follow me through all of the seasons

I’m so excited for Fall and for our athletes to begin seeing the benefit of the Summer training season. But before I begin increasing the paces I thought I’d share a lesson that has changed my running (for the better). This single lesson has contributed to more positive gains than any other piece of technology or biomechanical changes that I’ve made.

Altitude acclimation and Heat acclimation: is one more important than the other?

In the trail running community we’re often chasing tougher terrain, more vertical gain and longer distances. It’s common to be part of a conversation where multiple people are discussing how our bodies become accustomed to lower levels of oxygen in the surrounding air, AKA Altitude Acclimation. We’ll talk about spending a week in a destination before a race to get acclimated. We’ll share ideas on how to avoid altitude sickness and talk about how those of us at sea level can train for altitude. Altitude acclimation is a thing and we’re not afraid to talk about it.

Oddly enough, the conversations about running in the heat are short, often paired with a grind it out mentality despite the risks associated with heat exhaustion & heat stroke that take down runners all of the time. Safely training in the heat can make running in the cooler seasons feel less taxing on the body, and generally leads to improved paces. Despite that, we don’t talk about heat acclimation very often.

Maybe we spend more time talking about altitude acclimation because altitude is visible. We can see the mountain that we are going to run up. Heat is and intangible condition that includes variables like humidity, temperature and the all important but often ignored dew point. Either way, I wanted to understand how heat impacts me, not how it’s supposed to impact me , how it actually impacts me. I wanted to go beyond the literature and into the natural laboratory to turn a disadvantage into an advantage.

The Sweat Test:

Sweat tests have been around forever and there are several different methods to do them. You can go to a lab, you can buy a patch that syncs to your phone but I prefer something simple. A method that is straight forward and that won’t interfere with an activity that I was already going to do. The goal of the test is to understand how much fluid your body is losing through sweat, so that you can consume the appropriate amount of hydration to keep your body working efficiently. Yes, there are broad guidelines that can be found on the internet but we’re all unique and I wanted to understand my specific needs. This is my approach to the sweat test:

Plan a one hour run at a conversational pace in conditions that are similar to your training conditions.
Do not plan on eating, hydrating or using the bathroom during the run.
Before your run, take off all clothing and record your Pre Run body weight.
After the run, dry yourself off, take off all clothing and record your Post Run body weight.
Subtract the Post Run body weight from the Pre Run body weight to get the weight loss from loss from fluids in pounds.
Multiply the pounds lost by 16 to get the total volume of fluids (in ounces) that were lost during your run.
Multiply the total sweat loss in ounces by 75% (.75) to get the amount of liquid that you should consume in 1 hour to stay hydrated. Recommendations for replacing fluid loss vary. I’ve seen anywhere from 75% to 85% of total loss.

The amount of sweat loss varies by person, some “light sweaters” may lose around 2 pounds in an hour and other “heavy sweaters” can lose up to 6 pounds in an hour. Neither is better/worse than the other, the key is understanding your loss so that you can plan your hydration needs appropriately.

My example from August 2, 2022

Temp: 92 degrees

Dew Point: 66 degrees

1 hour run, 6.64 miles.

Pre Run Weight 171 - Post Run Weight 166.5 = 4.5 Pounds lost (I'm a heavy sweater)

4.5 pounds x 16oz = 72 oz of sweat loss in 1 hour

72oz x .75 = 54oz of fluid needed per hour

Based on these results I need to consume about 54oz of liquid every hour during a long Summer run. Carrying that amount of fluid in a handheld would be tough so I used the Nathan Pinnacle 4 liter Hydration Race Vest which has 2- 20oz soft flasks and I tucked an 18 oz soft flask into the vest so that I had 58oz total hydration with me. I planned a 6.5 mile loop so that I could have fluid in my cooler to reload each of the bottles after completing each loop in an hour. Although I didn’t like stopping to refill the bottles every hour, the physical benefit from doing so outweighed the impact to my overall run time. I felt better on this 3 hour, 19.5 mile run than I had felt on any other run that I’ve ever done. I had studied the benefits of proper hydration, I have coached to the benefits of proper hydration but now, I have experimented and learned first hand the benefits of proper hydration. I did not feel destroyed, depleted, sore or wiped out after this run, I felt appropriately fatigued. Each of the long runs that I've done since this one have been done with a hydration strategy based from these results, they've been some of the best that I've had. I can't wait for the next couple months of racing. As conditions change, I (and all of the TrueZone Coaching athletes) will do more sweat tests so that we can optimize our hydration strategies and hope that you’ll do the same!

If you're looking for coaching visit TrueZoneCoaching.com for information on our programs.

Until next time, make it great!

Why I skipped today's 5am workout

Fri, 16 Sep 2022 14:12:47 GMT

Beginning with the end in mind

It was 4am, the alarm on my Garmin was buzzing and I wasn't quite ready to open my eyes yet. I started to think about the day ahead of me, I knew there was a 5am track workout, an endurance spin class, a yoga session and an afternoon steady run on my training plan. I knew my kiddo had a math test and that he would be having a banana with honey along with scrambled eggs for breakfast. I knew that my wife would be taking a family member to a doctor’s appointment. I knew that there was coffee brewing because I could smell the aroma of the freshly ground beans........ It was time to open my eyes.

I looked at my Garmin, the current temperature was 62F, perfect. The battery had 87% charge remaining, a happy surprise. I looked over to the corner of my room, all of my running gear for the morning run was ready to go, one less thing to worry about. Things were looking good: Let’s get this party started! I looked at my watch again, Body Battery 63……what, I looked again- yup it’s 63. If you’re not familiar with Garmin’s Body Battery feature, it’s a feature that uses a combination of heart rate variability, stress and activity to estimate a user’s energy reserves throughout the day. It’s designed to help you manage your personal energy resources around the clock, it means knowing when you are ready to benefit from a challenge and when taking it easy is the wise choice.

I love running technology but learned that any single piece of data probably shouldn’t be used to make a decision. I began thinking about other data points that I had.

I get plenty of sleep but the quality of that sleep isn’t very good so I’m in a constant state of experimentation to help make improvements.
On a daily basis I drain my body battery down pretty low, often to the teens.
I perform my best when my body battery begins over 95.
On a given night I can gain between 50 and 80 body battery points while sleeping.
Knowing the workouts that I had on my plan for the day, if I started with a 63 I could get them done but would likely drain my body battery by the afternoon making it a challenge to complete the afternoon scheduled run.
I knew that the next day, Friday, I had a few light workouts on the plan and needed to start the day relatively charged if I wanted to preserve some charge and keep it high enough to begin Saturday morning over 95.
I knew that my Saturday run was 19 miles- the long slow run on the weekend is my favorite run of the week. I knew that I didn't want to go into that run feeling low, work too hard on the run to get it done and end up resenting the run.

After processing all those thoughts, I knew that skipping the 5am scheduled track workout would be wise. I could sleep for a few more hours and pick up some more charge so that I could do a modified run a bit later in the morning (The school tracks shut down to the public after 6:15am). I knew that great smelling cup of coffee would be there when I woke up and that I could structure the rest of my workouts in a way that let me use my existing charge but not drain it completely.

It worked, after sleeping for a few extra hours my body battery climbed to 80, that’s a 27% gain and I’ll take it. I shifted the 35 minute track workout to a 25 min Heart Rate Zone 4 Threshold run. I also dialed back the intensity during the endurance spin class to maintain some charge. I adjusted my afternoon steady run to a group run instead of going out solo (If you aren't doing group runs don't be afraid to give it a shot. Things are much easier when surrounded by like minded people). I went to bed a little earlier than normal on Thursday to set myself up on Friday morning.

When you're training, it's important to keep the bigger picture in mind and remember that every workout is a block of effort for the next workout to stack onto. It's also important to remain flexible and be in tune enough with your body to know what it needs.

If you're looking for coaching visit TrueZoneCoaching.com for information on our program.

Until next time, make it great!