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

 

 

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

 

 

 

Increase Your Performance, Recovery and Energy

The foods you eat can greatly enhance your well being. Check out our list of 5 foods you can easily add into your daily diet to run and feel better.

1. Beets are scientifically proven to increase performance. Eat them fresh or conviently put Flora Red Beet Crystals into a smoothie.

2. Chia seeds are high in omega-3’s which reduce inflammation naturally. Also, just 2 tbsp of chia seeds give you the following RDA’s: 13% calcium, 41% iron, 19% magnesium and 20% selenium.

3. Quinoa is a staple in our diets. Just 1 cup of quinoa provides 39% B6, 22% folate, 75% iron, 47% magnesium and 27% zinc for your RDA and is only 222 calories. That is nutrient dense!

4. Goji berries are a superfood high in nutrients and one of the world’s highest sources of antioxidants. Goji berries are also an adaptogen that improves stamina and increases energy. Our favorite are Flora’s Heaven Mountain Goji Berries.

5. Sweet potatoes are another staple in our diet. The Okinawan’s, some of the longest living people’s on the planet, diet consisted of about 67% sweet potatoes. Sweet potatoes are nutrient dense and super tasty.

Lindsey’s favorite smoothie recipe:

1 banana

2 T chia seeds

1 cup mixed berries

1 scoop Flora Beet Crystals

1 cup mixed greens

12 oz water or soy millk

handful of Flora goji berries

 

-Lindsey Hintz, M.S. in Holistic Nutrition and certified in Plant-based Nutrition from the T. Colin Cambell Center for Nutritional Studies at Cornell, the founder of Wholicious Living and an elite runner

Be sure to check out our Online Coaching & Nutritional Coaching pages

 

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.

nobakemacacookies

Dark Chocolate Chip No-Bake Maca Truffle Bites

1/4 C SHREDDED COCONUT

1/3 C ALMOND FLOUR

2 T COCOA POWDER

Continue reading

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

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.

 

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

 

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

Easy, Quick Ways to Improve Your Running

All runners want to get better and for some that means running faster and others it means running farther, injury-free or with more joy. Whatever your goals are, we at Wholistic Running are here to help. Here are two suggestions you can do today that are easy and can have tremendous benefits to your running and health. Continue reading