Training Tips & Recipe

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.

    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
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1 T Flora Greens

Happy Running,

Damian & Lindsey

 

 

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

Delicious Thanksgiving recipes & $100 off coaching packages

Lindsey & Damian wanted to say thanks for your support! We couldn’t help so many runners succeed without you.

We are looking forward to your most successful running year in 2018. As a thank you, we are offering two specials you don’t want to miss out on. Get $100 off 6-month coaching packages or receive 1 FREE additional month of coaching when you purchase a 3-month package. You can use your package at anytime. You may also purchase gift certificates for the special runner in your life.

*** Since we give personalized and individual attention to each of our athletes ensuring success, we cap out how many athletes we coach at one time. These 2 offers are only valid for the first 4 people that purchase plans so don’t miss out.

Lindsey’s Simple Roasted Vegetables

2-3 medium sweet potatoes, diced

roasted veggies

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 Flora Olive Oil

Preheat your oven to 365 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 and coat with oil.

Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

Coach Damian’s Special Lentils

1 cup yellow lentils

1 T Flora Omega Sport+ oil

3 cups water or veggie stock

1 T cumin

1/2 T ground ginger

1 Dash cinnamon to taste

Sea salt and pepper to taste

yellow lentis

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 and Omega Sport+. 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 Thanksgiving,

Lindsey & Damian

 

#1 Running Tip & Our Biggest Sale Ever

DSC_0630This #1 technique tip can help you instantly run:

  1. Faster with less effort
  2. With less impact & pain
  3. With no heel strike

So what’s the tip? Running with an optimal cadence!

Optimal cadence for most runners is around 170-185 steps per minute. Unfortunately, most runners have a lower cadence and as a result run with more impact, more effort and a slower pace. By finding your optimal cadence (and most likely increasing it) you’ll find that running is easier and you feel lighter. You will have less braking forces so less pain in your knees, back, feet and hips.

To practice finding your optimal cadence, use a running metronome or metronome app on your smartphone. Play with between 170-185 steps per minute. To achieve this cadence, do NOT run faster. Instead, take smaller steps. Focus on opening your stride behind you and not out in front of you. Give it a try and let us know if you have any questions!

Let us help you find your optimal cadence and start running easier and faster today. Our 1-month coaching packages are on SALE. They are regularly $169 and are now $120 till 11/4/17. Our packages include training plans, technique guidance, nutritional support and more. To find out more and purchase a plan, go 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

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