We are celebrating our 9th year of helping runners do what they love. As a thank you to our supporters, we are offering a FREE month of online coaching when you purchase a 3 or 6-month training plan. Packages may be used anytime but must be purchased by 5/19/18.
Our coaching packages are personalized for EVERY level of runner. You get:
Custom, individualized training plans: Run smarter, not harder and save time while running your best
Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
Nutritional Coaching: Lose weight, increase energy and feel better
Race Planning: Learn how to optimally prepare and perform at any distance
Runner Specific Exercises: Simple & personalized
Online Video Analysis
Encouragement, support and motivation the entire way
Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Professional runners Damian and Lindsey give you detailed and quick responses to all your questions and dedicated support during your entire plan. Everything you need to be your best is included.
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.
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.
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)
We 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!
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.
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?
We are offering our best deals EVER! Give yourself or the runner in your life the gift of health and happiness. Purchase a 3 or 6 month training package today and get 1 month FREE. Also, our Injury Prevention & Performance Plans are $50 off.
This is your opportunity to be coached by not only one professional runner but two. Lindsey & Damian want 2017 to be your best year ever!
Lindsey and Damian’s Pre-Race Beet Smoothie
16 oz water
1-2 beets (chopped)
1-2 leaves of kale
1 T chia seeds
1 T flax seed (finely ground)
1 scoop Vega All-In-One Nutritional Shake Powder (Mixed Berry or Vanilla Chia Flavor)
1-2 T goji berries
1 cup fresh or frozen mixed berries
1 T MacroLife Naturals Macrogreens
1 inch slice of fresh ginger
1/4 inch slice fresh turmeric
What runner doesn’t want to boost performance, recover quicker and have more energy? Besides improving the efficiency of my running technique and training smarter, nutrition provides the most important benefits to my running performance. I am known for being an injury-free ultra runner and this smoothie that I drink after every run is one reason why.
Do you wonder if you heel strike or have other inefficient biomechanics? Want to find out what may be causing your running injuries or pain? Want to learn how you can run faster and easier? A free running technique diagnosis from Damian Stoy, a biomechanics specialist, respected coach, certified running instructor and professional runner is exactly what you need.
Step 1:‘Like’ our Facebook post and leave a comment about why you enjoy running. Feel free to share the post as well which will ensure that you get your results quicker.
Step 2: Email Damian a 30 second to 1 minute video of you running with side and front views. Videos must be received by 4/14/14. Email files to firstname.lastname@example.org
Step 3: Damian will email your results and analysis including pictures and specific, detailed information about your running technique.
Questions about Online Video Analysis and how to send a video can be found HERE