How to Exceed Your Running Goals in 2020

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.

  1. Choose specific goals: Write down your goals that you’d like to accomplish. Examples include “finish a 5k AND have fun”, “run a sub 3:30 marathon” or “lose 20 pounds and run injury-free all year”. A good coach will help you choose attainable goals which will keep you motivated and on track to succeed.
  2. Have a well designed plan: In order to accomplish your goals, you need to have a plan that is proven to work AND personalized for you. The plan must be realistic and work with your schedule and lifestyle in order to be successful.
  3. Stick to your plan: This part can be tricky for many people because of injuries, lack of motivation and time constraints. You don’t need to stick to your plan 100%, in fact you shouldn’t have to. But you do need to put the work in and stay motivated. You should see gradual improvement and have fun doing so. This is where a professional coach designing personalized training plans will help you greatly.
  4. Execute and exceed your goals: Now that you’ve been the time into training, you’ll want to make sure your race or specific goal is accomplished. Knowing specific tips and using the latest scientific techniques will help you do just that. The right coach will give you the confidence you need and tips to not only reach your goals but exceed them.

Black Friday Deal: Receive 1 month FREE additional coaching when you sign up for a 6-Month Online Coaching Package

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

Nutrition & Performance Tips for Athletes

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.

Black Friday Deal:  Receive 1 month FREE additional coaching when you sign up for a 6-Month Online Coaching Package

  1. Eat a recovery meal within 30 minutes of all of your workouts. The ideal post-workout macronutrient ratio is 4:1 of carbohydrate:protein. Try our performance smoothie recipe below for optimal recovery.
  2. Eating a mostly whole foods, plant-based diet will improve performance and recovery by increasing your intake of phytonutrients, antioxidants and anti-inflammatory foods.
  3. Incorporating specific foods such as turmeric, ginger and chia seeds help reduce inflammation and speed up the recovery process.
  4. Whole, plant foods are nutrient dense and relatively low in calories. This is beneficial for weight loss but be sure to eat a higher volume to ensure optimal health and performance when training. Focus on high quality foods to fuel your body and increase energy.

Quick, easy smoothie recipe for optimal performance & recovery:kale-berry-smoothie

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

Are most of your runs slow?

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.

  1. Training and performance gains are all all about recovery. The quicker you recover from your workouts, the more progress you will make. Think of recovery runs as ‘active recovery’. Your next workout will go better when you are fully recovered thus maximizing performance gains.
  2. Slow, easy runs allow you to increase your volume and weekly mileage with less chances of injury, fatigue and burn out.
  3. Recovery runs enhance your race performance by preventing you from plateauing, over training or getting injured. Instead, you are more likely too see a steady increase in running performance by running easy and slow more often because you’ll be more consistent and enjoy running more.

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:

  1. If you use a heart rate monitor, shoot for 120-145 BPM.
  2. Run a pace where you could hold a conversation if you had to. You should not be breathing too hard. If you are, you are running too fast.
  3. Walking is encouraged if it helps you bring your heart rate to the desired range or your breathing is too labored.
  4. Shoot for 60-80% of your runs to be ‘easy’ recovery runs.
  5. Practice an efficient running technique to make your running easier.

Happy Running,

Coach Damian Stoy


Dinner Recipes for Athletes

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.

roasted veggies

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.

yellow lentis

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

How to have more fun when you run

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

Run Farther, Faster, Happier

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

Father’s Day Gifts & Specials

What better gift is there for your father than helping him do what he loves? Give him the gift that makes a difference and lasts – personal online coaching from professional runners & coaches.

“With Damian’s coaching, I dropped my fastest 10k time by over 4 minutes.  Running feels easier and I’m way faster.” – Mark Simmons

Our one-of-a-kind comprehensive online coaching packages help everyone from beginner to competitive runners. With dedicated motivation & support from professionals, dads will love this gift.

Each coaching package includes:

  • Custom, personalized training plans:  Maximize training for your schedule & save time
  • Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
  • Nutritional Coaching: Lose weight and thrive
  • Race Planning: Learn how to optimally prepare and perform at any distance
  • Runner Specific Exercises:  Simple & personalized
  • Optional Online Video Analysis.  Learn more…

Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Damian and Lindsey give you detailed and quick responses to all your questions and unlimited support during your entire plan. Everything you need to be your best is included. Gift Certificates can be used at ANY time.


1 Month Online Coaching Package: $145            express-checkout-paypal

3 Months Package Online Coaching Package:  $395       express-checkout-paypal

6 Months Online Coaching Package:  $650              express-checkout-paypal

Superfood Salad Recipe

Our Superfood Quinoa Salad recipe is delicious and a fantastic choice for a pre-race dinner or post-workout meal for recovery. This recipe is quick, easy and serves 2.


  • 1 cup dry quinoa
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 clove garlic finely chopped
  • 2 teaspoons lime juice
  • 1 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 (15-ounce) can black beans, rinsed and drained well
  • 1 (15-ounce) can corn, rinsed and drained well
  • 1 red bell pepper chopped (about 1 cup)
  • 6 green onions chopped (about 1 cup)
  • 1 handful of cilantro, rough chopped (about 1/4 cup)

Recipe: Cook the quinoa using 1 cup dry quinoa to 2 cups water for 15-20 minutes. While the quinoa is cooking, whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl while you chop the veggies. Rinse and drain the black beans, then chop the veggies. Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing. The quinoa can be warm, room temp, or cold when you make the dish. Enjoy immediately or let cool for 30 minutes before serving.

Happy Eating & Running,
Lindsey Hintz, M.S. Sports Nutrition & Peformance

Plant-Based Diet Tips

Record numbers of people are switching to a plant-based diet. We at Wholistic Running encourage and coach people to go plant-based for the enhanced recovery, increased performance, fewer injuries and many other benefits it provides. Here are some tips to be a successful plant-based athlete no matter what sport or level you are.


  1. Strive for a whole foods plant-based diet: For optimal performance and recovery, it’s best to eat more whole foods and less processed foods. Whole plant foods are more nutrient dense and provide more phytonutrients such as anti-inflammatories and polyphenols that speed up the healing process. Include rice, beans, quinoa, oats, fruit, veggies, nuts and seeds into your diet.
  2. Eat a variety of foods: Doing so encourages you get a complex nutrient profile allowing you to increase your energy and perform your best.
  3. Eat enough calories: This is important for both endurance and strength athletes. Since plant foods are nutrient dense but generally lower in calories, you need to ensure you eat enough food to provide for your caloric needs. Too many athletes who go vegan do enough eat enough calories and fail.
  4. Try superfoods: You may want to try ‘superfoods’. As professional athletes and coaching athletes of all levels, we have found that some superfoods help athletes recover better and perform optimally. Superfoods we recommend trying include goji berries, maca and cordyceps.
  5. Find and stick with what works for you: As professional athletes, we have found what works for us. But even better, as successful coaches we have found what works for many other athletes. By finding out which foods work best for you, you’ll not only feel better, you’ll be a more successful athlete.

Here’s a simple, nutrient dense performance & recovery smoothie:

12 oz plant-based milk
1 T chia or flax seeds
1 scoop plant-based vegan protein (optional)
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger or turmeric (optional)
1 cup spinach or kale

Blend & enjoy!

Damian Stoy is a coach & founder of Wholistic Running. He is certified in Plant-Based Nutrition from Cornell & on the prestigious list of Greatest Vegan Athletes.

Are you not making progress with your training?

If your training feels stagnant, boring or you’re not getting the results you want, there is good news. Here are our recommendations to help you break out of your rut and start running better than ever.

Run with purpose

Having something to run for makes running more exciting. Setting goals such as finishing a race can be helpful in keeping you motivated. You may want to also set a purpose or intention for each time you run. For example, today’s run may be to focus on your running technique while tomorrow’s run is to take your time to ‘stop and smell the roses’.

Find the right coach

The right coach can help you stay motivated and get you results by giving you a sense of accountability and direction. Your coach will help take the stress out of wondering if you’re training enough or the right way. They will also push you when you need it to ensure you’re not only having fun but getting results as well.

Mix it up

Not every run should be difficult or fast. You need to mix it up in order to prevent burn out and progress quickly. Having a variety of workouts that are fun and different is helpful but make sure you have plenty of runs that are easy, fun and enjoyable.

Improve your running technique

Focusing on a more efficient running technique is oftentimes relaxing and a form of moving meditation. It can also be challenging but rewarding at the same time since you’ll see and feel results the more you practice.

We hope this helps you run with passion, enjoyment and results. You can always contact us with any questions and to learn more about our comprehensive and personalized Online Coaching Plans.

Happy Running,

Coaches Lindsey Hintz & Damian Stoy