The Best Running Shoe 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 or get less injuries but it will help you be more comfortable. Keep reading to find out what we as professional runners and coaches recommend.AFW1734F_PinkOrange_btn4_xl

To answer the question, it’s best to know how much you run, what your running biomechanics are, the terrain you run on, as well as several other variables to help you select the best shoe for you. This is just one reason a professional running coach is so helpful in helping you reach your running goals.

We at Wholistic Running often recommend shoes that have a roomy toe box allowing your foot to do what it’s supposed to do and are most comfortable. You also want to look for shoes that have a minimal ‘drop’, provide adequate cushion and stability for the terrain you run on and proven durability over time. For trail shoes, look for good traction and adequate protection. Road shoes look for more flexibility and lighter weight. The best shoe for you is different for every runner and the most important thing is finding the right shoe for YOU and your goals.

Happy Running,

Damian & Lindsey

 

 

Free giveaway, training tips and BIG sale

hatWe are giving away a FREE Hammer hat valued at $19.95. To be entered into the giveaway, just make sure you ‘like’ our Wholistic Running Facebook page and like our most recent post.

Coach Damian’s Training Tip:

Did you know that most of your training runs should be very easy? If you want to progress quickly with your training, you need to be able to recover between harder workouts. Also, you want to periodize your training plan so you don’t plateau and instead are making consistent gains. For example, if you are running 4 times a week, 3 of those runs should be at an easy, conversational pace and you should back off 1 week a month on your training.

Coach Lindsey’s Recovery Tip:

After each run, you want to make sure you consume about 200-300 calories of carbohydrate rich food. A carbohydrate:protein ration of 4:1 is ideal which you can get from a smoothie, bowl of oatmeal or banana with almond butter. Doing so will ensure your next run goes optimally.

Don’t forget about our biggest sale ever. Monthly coaching packages are just $120 (reg. $169) till this Saturday. Packages include personalized training plans, nutritional coaching, technique guidance & more.  Save big here!

 

How to Run Faster

Many runners want to run faster but oftentimes train harder and longer with little to no results. The solution isn’t training harder, it is training smarter. Too often runners and coaches address only one or maybe two of the major physiological factors in improving running performance. We’d like to share how to address the 3 major factors so that you perform your best.

3 major physiological factors for running performance:

1. Oxygen Consumption– The more efficient your body is at using oxygen, the easier it is to run and the faster you will run. Some ways to improve oxygen consumption are training or living at high elevation, long ‘aerobic’ type runs, anaerobic VO2 max type workouts and optimal nutrition to enhance oxygen supply to your muscles.

2. Lactate Threshold– Improving your lactate threshold will allow your muscles to work harder and longer before they fail. Interval, speed and strength training all help improve your lactate threshold.

3. Running Efficiency– Often the most undervalued and overlooked aspect from coaches and runners for an optimal training plan. Improving your running efficiency by practicing an efficient running technique can also be the quickest and easiest way to improve your running performance as well as reduce your chances for injury.

All runners should work on ALL 3 aspects for not only optimal performance but injury prevention and running enjoyment. Finding a training plan and coach that is knowledgeable and professional in addressing these 3 major physiological components will ensure that you perform your best.

We at Wholistic Running help runners of all levels easily address these 3 components with our Online Coaching Plans. We offer individualized training plans that improve both oxygen consumption and lactate threshold to increase your overall fitness while saving  you time. You also get running technique analysis and personalized technique plans specifically designed for you to improve your running economy as well as nutritional coaching to boost your energy, stamina and strength. Why not easily do everything you can to perform the best ever while having fun AND saving time?

Happy Running,

Damian & Lindsey

Top Tips to Run Better!

Who doesn’t want to be a better runner? “Better” isn’t the same for all runners. For some, it means being able to run faster and farther. However, to others it means running injury-free and with more fun and joy. Our passion is helping runners achieve whatever their individual goals are with our proven methods. Here are our top tips for helping you run better whatever that means for YOU.

Improve your running technique

This is the quickest and simplest way to run faster and with fewer injuries. By improving your running biomechanics, you will run with less impact and more efficiency.

Try this tip to get started:  Download a metronome app on your smartphone. Set it to 180 beats per minute and on your next run trying run at 180 steps per minute. Most likely this will be quicker than what you are used to. The goal isn’t to run faster. The goal is to take shorter steps which helps improve running economy and reduce impact. Next, play with your steps/min to find your optimal cadence. Most runners fall between 170-180 steps/min.

We suggest finding a running biomechanics expert who specializes in running technique and will help you find the exact cadence most beneficial for you as well as many other tips to improve your biomechanics.

Improve your Nutrition

Most runners eat pretty well but there is always room for improvement. Optimal nutrition enhances recover, boosts performance and increases energy. The key is finding what works best for you AND sticking to it.

We all know that eating more whole foods such as veggies and fruit is best. The hard part is actually doing it, making it tasty and staying motivated. That is where a nutritional coach can greatly help. We highly recommend finding someone you connect with and will give you what you need and specializes in nutrition for athletes.

Try this delicious smoothie recipe from Lindsey to easily add veggies and fruit to your diet.

Proper Coaching & Training

Training incorrectly even just a little bit can result in injury, poor race performances, burn out and losing your love of running. There are many good but generic training programs online that can help runners. But to maximize your potential, we highly recommend finding a coach that will specifically work with you and your goals and needs. An excellent coach will focus not just on training plans but nutrition, running technique and offer personalized attention. The most important thing is finding a coach you connect with. Doing so will help you achieve your goals quickly and effectively.

We at Wholistic Running offer all-in-one coaching packages to help you with personalized training plans, nutritional coaching and technique improvement. Learn more about our Online Coaching,  Nutritional Coaching and Injury Prevention & Performance Plans which are personalized specifically for you and  have proven benefits for runners of all levels.

Happy Running,

Damian & Lindsey

Want to Run FASTER? Plus tips!

Do you have a race coming up this Spring or Summer? We would love to help you exceed your goals!

Running more efficiently is the quickest and easiest way to run faster. That’s why we offer online Performance Enhancement Plans. We also offer Online Coaching Plans for runners of every level. Our plans are individualized and personalized for every runner!

Try this on your next run: Instead of pushing off or reaching out in front of you to run faster, try slightly leaning from your ankles (not your hips!). See if this simple change helps you run faster. Then, take your lean away and notice that you slow down. It’s NOT magic, it’s one of the many easy biomechanic tips we give runners to help them run faster and with less impact.

Happy running and we look forward to helping you exceed your goals!

Damian & Lindsey