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.

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Dark Chocolate Chip No-Bake Maca Truffle Bites

1/4 C SHREDDED COCONUT

1/3 C ALMOND FLOUR

2 T COCOA POWDER

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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?

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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.

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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

FREE Immune Support Giveaway!

Wholistic Running fans,

We are giving away these 3 amazing Flora products that boost your immune system with the power of plants (total value over $60). To enter the giveaway, just go over to our WHOLISTIC RUNNING Facebook Page and give the most recent post a like. Also, follow Flora on FB and Twitter @florahealthy. We will announce a winner later this week!

  • Flora’s Acerola powder is full of vitamin C and phytonutrients to ward off sickness.
  • Elderberry Crystals are great for immune system support and may help you prevent sickness and reduce symptoms when already sick.
  • Flora’s Deep Defense tea has echinacea, astragulus and more to boost your immune system.

We hope your winter running is going well and look forward to more amazing giveaways from Wholistic Running soon!

cheers,

Lindsey & Damian

www.WholisticRunning.com

2018 Resolution Ideas & Tips

We want you to have an amazing year in 2018! Staying motivated, preventing injuries, having fun and training correctly are essential for your success and we wanted to share some tips for the upcoming new year.

  1. Stay motivated: Too many runners start the new year off strong and then give up running during the year. In order to stay on track you need achievable but challenging goals. Keeping track of your accomplishments and successes also inspires you to run more. Right down your goals and keep a log of your running (use an online service like Strava) to help you stay motivated this year.fully alive
  2. Run injury-free: This is a challenge for most runners and can ruin your entire year. Fortunately, most running injuries are preventable by learning and practicing your biomechanics and running technique. Training correctly is also important to prevent overuse injuries and having a proper training plan is essential. Finally, working on ‘pre-hab’ exercises 1-2 days a week is helpful.
  3. Train smarter, not harder: It’s our motto and by doing so you’ll be more successful, have more fun and get more results. Too many runners think they need to run more to do better and nothing could be farther from the truth. Your time is valuable and you don’t want to be wasting your time training without getting results. Rest days and the timing of your runs are so important for success. 3-5 days a week of running is optimal for most runners to get the best results. Make sure your days are purposeful and focus on quality runs.
  4. Have fun: If you aren’t having fun you aren’t running correctly. Enjoying running is essential for success and following the first 3 tips are important steps for every runner. If your running technique is good, your training plan is optimal and your goals are in your sights, you’ll deepen your love for running and be happier and healthier as a result.

Feel free to contact us with ANY questions. We are here to help you! Visit us at www.WholisticRunning.com to get started off right this new year.

Happy Running,

Lindsey & Damian

Last Minute Holiday Gifts for Runners

Do you know someone who wants to run but struggles or doesn’t know where to begin, suffers from injuries or wants to be a better runner? Give them the gift that will help them do what they love – personal online coaching from professional runners & coaches.

“Damian’s online coaching was the best gift I ever got!  His focuses taught me to run with zero pain so I can continue to do what I enjoy so much.”                 – Kris Warren from Des Moines, Iowa

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

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, feel better and save time
  • 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 a runner needs to be their best is included – the perfect gift!

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1 Month Online Coaching Package: $169   Special  $125      express-checkout-paypal

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

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

Injury Prevention & Performance Plan:   $149     $75       express-checkout-paypal

Packages may be used at any time. Special discounts expire 12/25/17

Which Shoes are Best for You?

One of the most common questions we get is, “Which shoes should I wear?” The right shoe for you won’t automatically make you run better. But the right shoe for you may help prevent injuries, reduce fatigue and provide adequate comfort and support specifically for your body allowing you to run your best. Keep reading to find out what we as professional runners and coaches recommend!AFW1734F_PinkOrange_btn4_xl.jpg

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