There’s no denying that winter will be here soon.. and while we are all enjoying the awesome fall weather, it’s good to get
prepared for the not-so-fun winter miles that are ahead. Having good cold weather gear is essential, and here are some of my favorites that allow me to run unrestricted outside all year round!
Thermal Top
This lightweight top is surprisingly warm. Layered with a wind proof shell, and you can run in sub 20 degrees comfortably with full range of arm motion. It comes in both Men’s & Women’s styles.
Running Tights
Good tights make all the difference! These ones are lined and designed to keep our muscles warm despite winter’s efforts to thwart our ability to train outside. They come in both Men’s & Women’s tights.
Wind Jacket
Cover up that thermal top with a wind proof jacket. This one comes in both Men’s & Women’s, and will hold your body heat in, the wind out, and it’s reflective for safety!
Tall Socks
A must! Tall socks are my go-to in the winter to cover up the ankles… for some reason cold ankles make the rest of my body cold too. Unisex based off shoe size.
Mittens & Hat
Mittens are the way to go! If it is under 20 degrees, hot hands are good to have around to keep your mittened hands warm through all your miles.
You can also go through my store on the AthleteBiz website for more apparel ideas.
You may have heard it, but we will say it again: The long run is the most important run of your week.
Personally, the long run is my favorite run of the week too. It doesn’t always feel good, but I am always proud of myself once it’s completed because I know fitness was gained and mental strength too. But why is the long run so important? Why does the training plan have up and down weeks with total mileage/minutes? Is it really possible to finish a marathon if my long run never covers the entire distance in training? Here are our answers.
First, the importance of the long run stems from the cells. Runs exceeding 60 minutes help create more capillaries within the system, the more capillaries in your body, the more efficient oxygen can be transported and delivered to your muscles. Thus, increasing your endurance level and ability to run faster and further. As you feel stronger, and you accomplish mileage you never thought possible, you gain confidence. You start to learn that you can push harder and longer than ever before, and that is huge for the mental game come race day.
Next, the up and down weeks of mileage may look random, but we have a plan. We train you to run 2 weeks hard, 1 week easy. This cycle of training prepares the body as you work to build up fatigue, push through fatigue, and then recover. The adaptations that build fitness come when we soak up the training during the down week before increasing the mileage higher than before. For our marathon runners, these two challenging long run weeks back to back can help simulate the second half of the marathon with the accumulation of fatigue.
Last, the long run is more about time on feet than actual miles covered. Exceeding more than 3.5 hours of running during training has been known to have diminishing returns. Meaning that running longer than 210 minutes can negatively affect your body’s ability to have quality in training and could leave you sick, overly fatigued, or injured. Depending on your pace, any run 16 miles and over will allow you to successfully finish the marathon distance. It’s important to trust the process and know that with a taper, you will feel strong and ready to conquer 26.2 miles at the peak of your training program.
If you’re like me, you can’t wait for the next long run to get out the door and increase your body’s efficiency now that you know the goal of your most important run of the week.
Tips for the Taper
In running, the final phase of training is where you get sharp, peak, and taper. The last 1-3 weeks prior to a big race is where the emphasis is on all the fitness coming together at the right time. This part of training helps your body to mentally focus, gives you time to hydrate, fuel, and rest in preparation for your big goal. Here are some tips to maximize the final phase of training to get the most out of yourself on race day!
Training
Cut back some of the miles, but still keep some turnover workouts in the training that final week. This will keep your muscle tension in a good place so you don’t feel “flat” or heavy legged on race day.
Psychological
Take some time during the taper weeks to get your mind in the right place for race day. Look back at all the training you have done to prepare for your goal, and gain confidence in yourself and your fitness.
Hydration
Start an emphasis on hydration during your taper. This will help your body perform on race day!
Fueling
It is important to not over eat during the taper phase. However, be certain to get in good nutrients the few days leading into the race. You want to have all your energy stores filled and ready to carry you to a strong finish.
Relax
Focus on sleep, propping the feet up, and encouraging your muscles to repair and freshen up prior to race day.
When you put all these tips together, it can bring you more confidence knowing you are trained, mentally prepared, hydrated, fueled, and rested… the key components to taking your goals from a dream to reality.
Q&A with the Runcoach CEO and 2:12 marathoner, Coach Tom McGlynn,
who shares some thoughts on including a half marathon race within your marathon training.
1.) Do you advise runners to race a half marathon prior to running a full marathon?
If the athlete is preparing for a marathon, then I like to see them run a half marathon 4-7 weeks out. The reason we like it that far prior to the goal race is that we always recommend enough time to recovery after the half marathon. The recovery period is intended to spring board the athlete into the final marathon stage of training.
2.) Does practicing race day routine in a half marathon help your marathon?
The actual practice of waking up, eating, drinking, going to the bathroom and arriving at the start line in plenty of time is most helpful. Some of the intra-race hydration is important as well. The half marathon should be thought of as a dress rehearsal for the marathon.
3.) Does a half marathon time accurately estimate your fitness for the marathon?
The science suggests that if you double your half marathon time and add about 12 minutes, that would be your current fitness for the marathon. Meaning that a 2 hour half marathon converts to a 4:12 marathon. This is an extremely rough estimate, and doesn’t consider key variables such as weather, course variation (between half and full), the athlete’s health on either race day, the need for nutrition and hydration in a full marathon that isn't as important in a half marathon, the runner's form/efficiency, etc
Do you have any more questions to ask our coaches? Email them today!
Sports fiction author and runner Ali Dean brings a high school runner girl to life in this easy-to-read story about the highs and lows of success in sports at a young age.
Welcome Hiruni Wijayaratne
Thank goodness her smile and calm demeanor makes her approachable, because while running, Hiruni is a fierce competitor. She holds 10 National Records for Sri Lanka, a marathon personal best of 2:36, and a passion for chasing her goals and helping others do the same.
It doesn’t stop there, Hiruni brings her A game to the office too, where she has taken over as the Business Development and Sales Lead, but she does so much more than that. Hiruni is also one of our world-class coaches, and enjoys answering your questions and sharing her experience as both coach and athlete.
We believe that Hiruni brings a lot of value to us as a company, and to you as our customer. We encourage you to take advantage of the opportunity to have Hiruni on your support team to help you achieve your goals.
Learn more about how to contact Hiruni here!
Exciting new app update !
We have upgraded with a new design that includes exciting features to support your training and enhance your enjoyment as you work towards your goals.
What’s new?
To start, the principles of our training remain the same. The algorithm calculating your vVO2 used with Runcoach training take into consideration your current fitness at the start. As you progress, your plan will automatically update to match your improvements in economy (thus increasing your vVO2). We keep up with your fitness gains, and you get faster by consistently following your training plan!
The new features include:
1-Ease of access via the Coach tab to our world-class coaching staff. Including Tom McGlynn, the founder or Runcoach and 3 time Olympic Trials Qualifier, Neely Gracey, who was the top American Woman at the 2016 Boston Marathon, and, Hiruni Wijayaratne, who holds 10 National Records for Sri Lanka
2-A Support tab to answer your FAQs including access to tech support
3-A Rewards program to encourage your achievements in training
4-In-app purchases will no longer be available through Apple or Google Play. Current subscriptions will be honored until the end date of your terms. We will continue to provide the same great training platform your have come to expect from Runcoach, and we apologize for any inconvenience throughout this transition. With the conclusion of your current subscription, you can purchase your Gold Membership on our website, and take your training to the next level. If you have questions about your current membership, please contact help@runcoach.com
We are excited to bring runners like you personalized training, support and guidence from world-class coaches, an easy-to-use app, and tips for becoming the best version of yourself! We look forward to being involved in your next big goal!
Six years ago, my husband and I went to Cabo for our Honeymoon. 
I was in full force training with the USA Championships which were only one month away. It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:
1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.
2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.
3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.
4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!
5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule.
Happy travels, and happy training!
