About Wholistic Running

Founder of Wholistic Running, professional runner, coach and nutritional consultant

Training Tips, Recipe & Memorial Day Sale

Get the most out of your training with these important yet often forgotten training tips:

  1. Run with purpose: Each of your runs should have purpose. For example, you or your coach may set the purpose of a run to be an easy or active recovery day, a specific workout or a run to have fun and just enjoy the feeling of running. Setting a purpose for each run keeps you motivated and on track to reach your longer term goals.
  2. Run slower to run faster: That’s right!  Most of your runs should be at YOUR easy pace. For some people this may include walk breaks which is totally fine. Making sure your easy days are easy ensures your ‘hard’ or workout days go well and you progressively get better and running gets easier.
  3. Recover well: Too many runners underestimate the recovery process. Making sure you have specific recovery days (this may include active recovery for some runners and at specific times) ensures that you get stronger and progress. Also, doing the right things before and after runs ensures your running is enjoyable and goes well (nutrition, stretching etc)
  4. Train cyclically: Mix up your routine! If you want to get better or have running be easier, you have to mix up your runs not just weekly but monthly. For example, you may have one ‘rest’ or easy week a month. Having a coach ensures you train well and progress. Doing so will ensure that you progress and do not get bored or stagnate in your performance.

    Memorial Day Sale

    Save $25 on 1-month coaching packages

    Get a personalized training plan, nutritional coaching, motivation & support, technique analysis and so much more. Just click here to get started!

    kale-berry-smoothie

Easy Post-Run Recovery Recipe (and you won’t even taste the kale!)

16 oz water or soymilk
1 cup fresh, raw leaves of kale
1 T chia seeds
1 T flax seed
1 scoop Hammer Vegan Protein powder other plant based protein of choice
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1 T Flora Greens

Happy Running,

Damian & Lindsey

 

 

Get a FREE Month of Online Coaching

We are celebrating our 9th year of helping runners do what they love. As a thank you to our supporters, we are offering a FREE month of online coaching when you purchase a 3 or 6-month training plan. Packages may be used anytime but must be purchased by 5/19/18.

Our coaching packages are personalized for EVERY level of runner. You get:

  • Custom, individualized training plans:  Run smarter, not harder and save time while running your best
  • Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
  • Nutritional Coaching: Lose weight, increase energy and feel better
  • Race Planning: Learn how to optimally prepare and perform at any distance
  • Runner Specific Exercises:  Simple & personalized
  • Online Video Analysis
  • Encouragement, support and motivation the entire way

Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Professional runners Damian and Lindsey give you detailed and quick responses to all your questions and dedicated support during your entire plan. Everything you need to be your best is included.

Take advantage of this amazing offer HERE

 

 

 

Increase Your Performance, Recovery and Energy

The foods you eat can greatly enhance your well being. Check out our list of 5 foods you can easily add into your daily diet to run and feel better.

1. Beets are scientifically proven to increase performance. Eat them fresh or conviently put Flora Red Beet Crystals into a smoothie.

2. Chia seeds are high in omega-3’s which reduce inflammation naturally. Also, just 2 tbsp of chia seeds give you the following RDA’s: 13% calcium, 41% iron, 19% magnesium and 20% selenium.

3. Quinoa is a staple in our diets. Just 1 cup of quinoa provides 39% B6, 22% folate, 75% iron, 47% magnesium and 27% zinc for your RDA and is only 222 calories. That is nutrient dense!

4. Goji berries are a superfood high in nutrients and one of the world’s highest sources of antioxidants. Goji berries are also an adaptogen that improves stamina and increases energy. Our favorite are Flora’s Heaven Mountain Goji Berries.

5. Sweet potatoes are another staple in our diet. The Okinawan’s, some of the longest living people’s on the planet, diet consisted of about 67% sweet potatoes. Sweet potatoes are nutrient dense and super tasty.

Lindsey’s favorite smoothie recipe:

1 banana

2 T chia seeds

1 cup mixed berries

1 scoop Flora Beet Crystals

1 cup mixed greens

12 oz water or soy millk

handful of Flora goji berries

 

-Lindsey Hintz, M.S. in Holistic Nutrition and certified in Plant-based Nutrition from the T. Colin Cambell Center for Nutritional Studies at Cornell, the founder of Wholicious Living and an elite runner

Be sure to check out our Online Coaching & Nutritional Coaching pages

 

Top Tips to Being a Better Runner

Who doesn’t want to be a better runner? For me, becoming a better runner doesn’t just mean being faster and winning races. It’s about being healthy, injury-free and doing the right things to help you achieve and exceed your running goals. Here are some of my tips to help you be a better runner:

1. Improve your running technique: Becoming a more efficient runner usually results in instant benefits including less impact and more speed. It’s important to learn from an expert like myself if you want to best improve your technique.

2. Proper training: Too many runners train poorly and get injured, burnt out or do not reach their goals. Learning from an expert who gets results is very important. Find a coach that you connect with. An online coach should give personal attention and help with technique, training, injury prevention, nutrition and racing. A good coach will keep you on track, motivated and help you with every small detail. The best coaches focus on quality runs and not quantity or lots of mileage.

3. Set reasonable goals: Choose specific, achievable goals. Be sure to celebrate when you reach them and then set your sites higher. You can do it!

4. Optimal nutrition: Everyone is different and finding the optimal nutrition and diet for each individual is key. Focus on whole foods for best results (fruit, veggies, nuts, seeds, quinoa, sweet potatoes etc). Choose one goal such as eating a salad everyday and stick with it.

5.. Other important factors:  Getting adequate sleep is key. You’ll recover quicker and be able to run your best. Stay extra hydrated EVERY day. Be prepared for your races by learning about them as much as possible (a coach should help with this as well). Finally, focus on your overall health, happiness and well being. You don’t need to be perfect about anything, do your best and a little goes a long way.

Damian Stoy is the founder of Wholistic Running and coaches runners from around the world. Learn more about his comprehensive coaching  HERE

Need help with Nutrition? Our nutrition expert Lindsey Hintz can help YOU!

Delicious Super Food Recipe (Dark chocolate maca truffles)

We at Wholistic Running love to bring runners every advantage to better running…especially when it’s delicious. Enjoy this amazing recipe for dark chocolate maca truffles!

Maca is a powerful adaptogen, which is the main reason we consume this superfood on a regular basis, especially during heavy training and racing periods. Adaptogens help to diminish the affects of stress by aiding in the regeneration of the adrenal glands and tired muscle tissue. This in turn helps to recover more quickly so we are able to do more high quality workouts. It also helps to improve the quality of sleep by lowering cortisol levels. Another reason I consume maca is for its natural energy boosting abilities by nourishing the body, not adding stimulation. You can actually feel it working.

nobakemacacookies

Dark Chocolate Chip No-Bake Maca Truffle Bites

1/4 C SHREDDED COCONUT

1/3 C ALMOND FLOUR

2 T COCOA POWDER

Continue reading

Run Smarter & Run Better

To run ‘better’ means something different for every person. For some it means running faster, farther or to set personal records. For some it means running pain-free with more joy and freedom. For you to run YOUR best, contrary to popular belief, your best results come from running smarter, not harder.

What does running smarter mean?

Continue reading

Amazing Post-Run Recovery Recipe & Save on Online Coaching

It’s that time of year when you’re maybe getting ready for a race and increasing your training. Our goal is to help you make sure you’re doing it right so you achieve your goals quicker, prevent injuries, have more fun and run better than ever. Check out our post run recipe which will help you recover faster so your next run is even better.

fully alive

Our nutrition expert Lindsey shares her passion for running & nutrition

Also, check out our Online Coaching Page where we our offering $20 OFF our 1-month coaching package (expires 4/9). Run your best with coaching from the pros. Our coaching packages include personalized training plans, nutritional coaching, technique guidance and much more to help you run your best.

Post Run Smoothie

16 oz water
1 cup greens (kale, spinach etc)
1 T chia seeds
1 T ground flax seed
1 scoop Hammer Chocolate Vegan Protein
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1 T moringa
1 inch slice of fresh ginger (optional)
1/4 inch slice fresh turmeric (optional)

Happy Running,

Damian & Lindsey

Accomplish Your Running Goals

Happy Spring everyone! It’s that time of year when many runners are planning and preparing for the upcoming running season. It’s important to have clear goals and a good understanding of how exactly to reach your goals. Our mission at Wholistic Running is helping runners meet and exceed their goals plus helping you better your health, reduce injuries and have more fun!

Here are some tips for you:DSC_0630

  1. Write down specific goals for the upcoming year
  2. Have a plan and do your best to stick to it
  3. Celebrate your progress and accomplishments
  4. Don’t give up when things don’t go perfectly as planned
  5. Find a coach that you connect with and will help you every step of the way

Taking a ‘wholistic’ approach to your running will help you accomplish your goals quicker. We at Wholistic Running do just that by helping runners with:

  1. Individualized & specific online training plans
  2. Nutritional coaching for optimal energy, recovery and performance
  3. Injury prevention through proper training and running technique assistance
  4. Motivation and support during your entire journey
  5. Race planning, prep and expert coaching before, during and after races

Find our more about our comprehensive online coaching packages HERE

Happy Running,

Damian & Lindsey