Get a FREE Month of Online Coaching

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.

Take advantage of this amazing offer HERE

 

 

 

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!

Spend LESS time training & run better

Are you ready to have your best year ever? Having an online coach dedicated to helping you succeed is the difference between accomplishing your goals and failing. Here are just a few ways the Wholistic Running coaches will help you:

  1. Become a better runner much quicker: We develop personalized training plans around your schedule while getting you the results you want. You’ll accomplish your goals quicker than if you trained without a coach.
  2. Prevent injuries:  Too many runners get injured every year. On top of that, some coaches overtrain their athletes. We take a comprehensive approach and focus on injury prevention teaching you proper biomechanics helping you run faster and easier.
  3. Accomplish your goals no matter what level of runner you are: Some coaches only focus on elite runners. We help all levels of runners!
  4. Make nutrition & health gains: We help you reach your highest potential not just in running but in all aspects of life. Optimal nutrition strategies can help you lose weight, gain energy and run better.
  5. Develop recovery and racing strategies: Too many coaches just give generic training plans. We not only personalize training plans but give you clear strategies on how to recovery quickly, how to race optimally and prevent injuries.
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  6. Motivate, educate and cheer you on: We all need motivation and encouragement when things get tough. We are personally dedicated to helping you succeed no matter what your goals are.

 

For a limited time we have discounts on our online coaching packages. Purchase a 3-month plan and get 1 month FREE.  6-month plans are $100 OFF. Find out more HERE.

Gift certificates also available

-Damian Stoy is a professional runner, renowned coach & founder of Wholistic Running.

 

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