Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.
Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.
Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.
Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.
Who doesn’t want to be a better runner? Follow these steps to run happier, faster, longer and with fewer injuries.
Get a FREE month of Online Coaching when you purchase a 6-month plan. Discount valid till 12/1/19. Coaching packages can be used at anytime. Find out more and purchase HERE.
Happy Running,
Coaches Damian & Lindsey, founders of Wholistic Running
We are giving away 3 Hammer Nutrition Huckleberry Gels to one lucky winner. To enter the giveaway, just ‘like’, comment or share our top pinned Facebook post HERE. We will announce a winner on 12/2/19.
Give the gift of personalized Online Coaching to the active family members and friends in your life. It’s a one-of-a-kind gift that they will absolutely love.
Get a FREE month of Online Coaching when you purchase a 6-month plan. Discount valid till 12/1/19. Coaching packages can be used at anytime. Find out more and purchase HERE.
Now is the best time to start preparing for your 2020 running goals. Whether you’re looking to lose weight, run your first 5k or run a PR in your next marathon, here are some tips to ensure you not only reach but exceed your goals.
Wholistic Running provides personalized, custom training plans designed specifically for you. Our comprehensive approach ensures you are successful no matter what your goals are. Each coaching package includes nutritional coaching, unlimited email & phone conversations, personalized training plans, injury prevention plans & more.
Happy Running,
Damian Stoy, founder of Wholistic Running
What and when you eat is important for maximizing performance, recovery and overall health. Here are some nutrition tips for increasing energy, improving overall health and boosting performance.
Quick, easy smoothie recipe for optimal performance & recovery:
12 oz plant-based milk
2 T chia or flax seeds
2 ripe bananas
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger
1/4 inch slice of fresh turmeric
1 cup spinach or kale
Mix in blender & enjoy within 30 minutes of your workout
Happy Running,
Lindsey Hintz, M.S. Nutrition for Sports Performance
Many runners are surprised to hear that your best results come when most of your training runs are recovery runs which are ‘easy’ and slow. That’s right! The majority of runners I see run too fast most of the time and this results in little to no gains in training and their performance plateaus or even declines. This often leads to frustration, injury and fatigue. Instead, run slower more often and you’ll race faster and have more fun. This sounds counter intuitive but let me explain why this method works so well for so many runners.
So what is a ‘recovery’ run?
Slow and ‘easy’ is different for everyone. In general, you want your recovery run to be mostly flat and fairly short mileage (3-6 miles for most people). Determining your pace can be a bit more challenging and this is where a professional running coach can help.
To figure out your recovery run pace, here are some tips:
Happy Running,
Coach Damian Stoy
Eating well makes you feel good, have more energy and recover quicker. Being consistent will help you run better and live a more energetic, happy life. Here are two recipes we love making this time of year. For more info on Nutritional Coaching, Lindsey is here to help you thrive.
Lindsey’s Simple Roasted Vegetables
2-3 medium sweet potatoes, diced
2-3 medium beets, diced
1 sweet onion, diced
1 lb brussels sprouts, halved
1 medium head of cauliflower, cut into florets
1 lb fresh baby bella mushrooms, diced
3-5 cloves garlic, chopped
1 T coconut oil
We usually make two pans of this recipe because it goes quick and everyone always has seconds on this.
Preheat your oven to 360 and do your chopping while it’s heating. Then line a baking sheet (or 2) with parchment paper. Spread the cut up veggies evenly in both pans except for the mushrooms. Sprinkle with freshly ground sea salt and pepper to taste.
Add the coconut oil sparingly. Since it’s usually solid at room temperature, it works best to put small chunks in 4-5 places across the pan. Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the coconut oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.
The fun thing about this recipe is that you can add whatever vegetables you like best. These are some of our favorite. Not much spice is needed as all of these veggies take on a lot of flavor on their own when roasted.
Damian’s Lentils
1 cup yellow lentils
3 cups water or veggie stock
1/2-1 T cumin (depends on how much spice you like)
1/2 T ground ginger
1 Dash cinnamon to taste
Sea salt and pepper to taste
Cook on a stovetop, using 3 cups of liquid (water, stock or combo) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes.
When finished cooking, add spices. Be sure NOT to add sea salt until after lentils are finished cooking as the lentils will remain hard if you do so. You can leave these a bit chunky or blend until smooth and creamy. If you like them on the creamy side you can also add a touch of soy or almond milk.
Happy Running,
Lindsey & Damian
You can transform your running into a fun, enjoyable and life changing adventure. Here are some recommendations to do just that.
Explore new places
When you run in a new place, you get a sense of adventure and are likely to run farther than you may have on your usual route. It’s a great way to see the world, get out into nature and play.
Practice your running technique
When running is easier and less painful, it’s much more fun! By practicing an efficient, low impact running technique, you’ll do just that. Doing so also transforms running into a relaxing, meditative experience. It’s easier than you think to learn how!
Run with purpose
Choosing to run with purpose gives you a sense of satisfaction, accomplishment and motivates you to run. Instead of running for ‘exercise’, to lose weight or feeling like you should or need to run a set amount of miles, instead just set out for a run without expectations. Go out, have fun and stop to smell the roses.
Find the right coach for you
A coach can help you find your passion for running again. They will help you train correctly, reach your goals and make sure you see progress in your training which is both satisfying and enjoyable. A good coach will also guide you along and let you know when you need to back off to prevent burn out or injury.
Happy Running,
Damian Stoy, founder of Wholistic Running
How you run may be the difference between being miserable when you run and absolutely loving to run. It may also be the difference between being chronically injured versus healthy, slower versus faster and not reaching your goals versus exceeding your goals. I’d like to share the most common running technique mistakes, why they are harmful and how to fix them.
1. Poor Posture
The most common mistake runners make is poor posture while running. Slumped shoulders, bend at the waist and a head forward position are common. Poor posture restricts your lungs making breathing more difficult which makes running much more difficult.
Fix: When you run, practice a long, straight spine from your hips up to your neck. This usually fixes most poor posture mistakes.
2. Heel strike
Another common mistake runners make is over striding which often leads to heel striking. When you overstride, your foot lands too far in front of your center of mass (hips) which leads to excess braking forces exerted on your body. This increase in impact leads to injuries and slows you down. Shoot for a full foot landing close to underneath your hips.
Fix: Increasing your cadence shortens your stride and often gets rid of heel striking. Ideal cadence for most runners is between 170-180 steps per minute. The goal is to shorten your stride not just run faster.
3. Striding out in front of you
This mistake is similar to over striding. Many runners are taught to reach out in front of them to run faster. When you do this, you are more likely to heel strike creating that braking force which slows you down.
Fix: To run faster, open up your stride BEHIND you. Think of some of the best runners in the world, especially Kenyans who have a huge stride behind them. Doing so increases your stride length which when combined with a high cadence, equals efficiency and speed. A slight lean from your ankles (not bending at the waist) will encourage your stride to open behind you.
Happy Running,
Damian Stoy
www.WholisticRunning.com
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