Chasing Pr's - A Running Podcast

In this week's episode, we dive into the topic of tapering and discuss a scientifically proven method that you can use to optimize your training and performance leading up to your next race. Tapering is a crucial phase in any training program that involves reducing the volume and intensity of your workouts in the weeks leading up to your race to allow your body to recover and perform at its best. One of the most common questions when it comes to tapering is how long should a taper be? Another common question about tapering is how much should you reduce your training during this period? Other important considerations during your taper include proper nutrition and hydration, adequate sleep, and managing any last-minute race day jitters. By implementing a well-planned taper period, you can set yourself up for success and maximize your performance on race day.

In this special episode of Chasing PRS, join Diego and Richelle as they share their unfiltered thoughts and experiences throughout an entire week of training. With no holds barred, they discuss their mental approach to training, how they handle rest days, and even why they might skip a workout. The episode starts with a motivational speech that Diego has been listening to for over a decade, followed by daily reflections from both hosts. Get ready for a week of training insights that are full of little adjustments and real talk. Tune in now to Chasing PRS!

Are you looking to improve your running game and avoid common mistakes?  In this podcast, we'll be discussing the top five lessons we wish we had known sooner when it comes to training and running. Starting with the importance of form and diet, we'll move on to setting realistic goals and sticking to a plan. We'll also dive into the long-term mindset needed for success in distance running, emphasizing the need for patience and understanding the value of rest and injury prevention.  Join us as we share our insights and experiences, inspired by the likes of Eliud Kipchoge and Cam Levins, and help you reach your running goals with confidence and efficiency.

In this episode, we'll be discussing running form. Many runners believe that perfecting their form is the key to improving their speed and reducing their risk of injury, but is that really the case? We'll explore the common mistakes runners make with their form, such as overstriding, heel striking, and slouching, and how these mistakes can impact their running performance and injury rate. We'll also discuss the benefits of proper running form. However, we'll also touch on the idea that perfect form alone may not be the key to unlocking your full potential as a runner. Instead, we'll argue that running economy, which refers to how efficiently your body uses oxygen while running, may be a more important aspect to focus on. We'll explain how you can improve your running economy. Tune in to this episode to learn how to improve your running form and economy and become a stronger, more efficient runner.

Welcome to this episode, where we dive into the importance of training using the right running paces based on your current fitness level. Knowing your different running paces and training at the right pace based on your fitness level can significantly improve your overall running performance. Whether it's an easy pace, long run pace, marathon pace, threshold pace, or speed pace, each pace has its benefits. And knowing what your ideal training paces for each workout are will help you improve faster and make the most out of your training.

To help prevent injuries and improve performance, it's important to incorporate strength training into your running routine. However, not all strength training routines are created equal, and it can be overwhelming to know where to start. Today we discuss how to create the perfect strength training routine for runners. We'll cover the different types of strength exercises, how often to do them, and which muscles to focus on. We'll also provide tips and tricks on how to balance your running and strength training workouts to avoid overtraining. Some of the topics we cover: The importance of strength training for runners Types of strength exercises for runners (e.g. squats, lunges, deadlifts, etc.) How often to do strength training workouts How to balance running and strength training workouts Which muscles to focus on for optimal running performance Common mistakes to avoid when creating a strength training routine

As a runner, you may already know that consistent training is the key to improving your endurance and speed. However, did you know that incorporating strength training into your routine can help take your running to the next level? In this episode, we'll discuss why strength training is essential for runners and provide some effective strategies to help you get started. Improved Running Performance Strength training helps to build muscle and improve muscle endurance, which can help you run faster and longer. By increasing your overall strength, you'll be able to maintain proper form and reduce your risk of injury, allowing you to train more effectively. Injury Prevention Running is a high-impact activity that can put a lot of stress on your muscles, tendons, and joints. Strength training can help improve the strength of these areas, reducing the likelihood of injury. By targeting weak areas, you'll also be able to correct muscle imbalances that may lead to injuries over time.

Top 10 Books for Runners As runners, we all know the importance of putting in the miles and pushing ourselves to be our best. But what many of us may overlook is the value of knowledge and understanding when it comes to taking our running to the next level.  In this episode, we're exploring the top 10 books that every runner should read. These books cover a wide range of topics, from the science of running and biomechanics to the mental and emotional aspects of the sport.  These books offer practical advice, inspiring stories, and a wealth of information that can help you to improve your performance, prevent injury and reach your running goals. So these books are a must-read whether you're looking to break a personal record, run your first marathon, or become a more confident and competent runner. So get ready to add some great new titles to your reading list, and let's dive into the world of literature and discover the top 10 books that every runner should read."

In this episode, we explore the importance of slow running in a well-rounded training plan for runners. We delve into the key concepts of HR, breathing techniques, and the difference between aerobic and anaerobic training. You'll learn why most of your training should be slow and how this can reduce your risk of injury and improve your overall fitness. We'll also discuss the benefits of adding speed work, variety in your training plan, and consistency for long-term success in distance events. Join us as we break down the science and practical tips behind the slow and steady approach to running.

Today we dive into the science of how the body uses carbohydrates and fats as fuel during runs and races and how to ensure that you are consuming the correct types and amounts of nutrients to support your runs. We discuss the importance of carbohydrates as the primary energy source for running, the difference between simple and complex carbohydrates, and how consuming the right balance of these can help to maintain energy levels during a run or race. We also discuss the importance of timing your carbohydrate intake and how consuming carbohydrates before, during, and after a run can improve performance. You will learn the science behind how the body uses food as fuel and the best types of food to consume before, during, and after a run and race to support optimal performance. Whether you're a beginner or an experienced runner, this episode is packed with valuable information to help you fuel to improve your runs and races. Here is the link to join the Facebook Group: https://www.facebook.com/groups/710896030754511

Today we have the honour of interviewing Mark Sutcliffe. You may know Mark as the new mayor of Ottawa or have heard his radio show for more than 20 years. But his running passion and outstanding accomplishments are less known. If you want to learn about his incredible journey to qualify for the Boston Marathon and how he uses running to cope with stress and be a better person, you don’t want to miss it. Stay tuned. Don't forget to subscribe to our free newsletter: https://chasingprs.beehiiv.com/subscribe You can buy Mark Sutclliffes book about his journey to qualify for the Boston Marathon here: https://www.amazon.ca/Long-Road-Boston-Pursuit-Marathon-ebook/dp/B01LYTWJIH/

This episode of Chasing Pr focuses on finding the right running shoe for your needs.  From the upper to the outsole, we'll explore the components that make up a running shoe and how they contribute to its performance. We discuss the different materials and provide tips on choosing a shoe tailored to your needs. Whether you're a seasoned runner or just starting out, this episode will provide valuable insights on finding the perfect running shoe for you and ensuring it fits your personal style and running goals.

Welcome to our podcast episode on beginner runners! In this episode, we will be discussing the basics of getting started with running, including tips on how to choose the right shoes, how to create a training plan, and how to stay motivated. We also share some common mistakes that beginner runners often make and how to avoid them.  Whether you're looking to improve your fitness, train for a race, or just want to enjoy the mental and physical benefits of running, this episode is for you.  So grab your running shoes, and let's get started! Here is the link to a walk-run program for beginner runners by the Running Clinic: https://az675379.vo.msecnd.net/media/1356455/interval-i-2.pdf Learn more about parkrun: https://www.parkrun.com/ Don't forget to register for our free newsletter: https://chasingprs.beehiiv.com/subscribe

In this episode, we'll be talking about the importance of long-term goals in achieving success as a runner. We'll also discuss the importance of being careful about who you listen to and the dangers of taking on too much too soon, which can lead to injuries.  We'll share some tips on how to maximize recovery, including the importance of sleep and the benefits of slowing down during the off-season. We'll also talk about the importance of investing in good winter runners and the importance of patience and consistency in going from being injured to running personal bests. We'll also delve into the role of nutrition and fueling in training and how to properly fuel during a marathon.  Finally, we'll discuss the power of a positive attitude in achieving new personal records. Don't forget to visit: https://chasingprs.run/

In this episode of Chasing Pr's we talk about process goals and outcome goals, and how to use them to improve as a runner. There are two types of goals that people often set for themselves: process goals and outcome goals. Process goals focus on the actions and behaviours that are necessary to achieve the desired result. These goals are specific and measurable, and they focus on the steps that need to be taken to reach a goal rather than just the end result. Examples of process goals might include things like running a certain number of miles per week, increasing your pace by a certain amount, or working on your form. Outcome goals, on the other hand, focus on the end result that you want to achieve. These goals might include things like running a certain time in a race, losing a certain amount of weight, or improving your overall fitness level. Both types of goals can be helpful in different ways. Process goals can be especially useful for maintaining motivation and staying on track because they provide a sense of progress and accomplishment along the way. Outcome goals, on the other hand, can be more motivating because they give you a clear target to aim for and help you to visualize your ultimate goal. In general, it can be helpful to have both types of goals in your training plan. Process goals can help you stay motivated and focused on the small steps that are necessary to reach your ultimate outcome goals, while outcome goals can provide a sense of direction and a long-term target to work towards.

Today we are excited to share with you the invaluable lessons Diego learned on his journey to achieving four new personal records this year, including a 2:54 marathon and a  sub 17 minutes 5k. We share the experiences and the strategies Diego used to improve his performance.  The episode cover topics such as: Training techniques Nutrition Mental preparation Goals and other factors that can impact a runner's performance. Whether you are a seasoned runner looking to improve your own performance or simply interested in learning more about the sport of running, this podcast is sure to provide valuable insights and inspiration.

In this episode of Chasing PR's Richelle becomes a guest and talks about how her year started with injuries and a failed attempt to qualify for the Boston Marathon but ended as one of her best running years with a new half marathon personal record. She talks about how she handled the injury, the deception of cancelling not one, not two, but three marathons and what she did to recover physically and mentally from that to run one of her best races ever. If you've ever been injured, there is much to learn from today's episode, don't miss it.

Sure, it is freezing outside, and running in cold weather might not feel quite as natural as when it's warm and sunny. But before you retreat to the treadmill for your run, consider this: Running in the cold may actually feel easier, help you reach your fitness goals, keep your metabolism going strong, and boost your mood. In this episode of Chasing PRs, we cover the following: Main benefits of running during winter. All about layering How to choose the right shoes. Hidden benefits of winter running. Tips and tricks to make it more enjoyable. To connect with you better, we just started our Instagram account, make sure to follow us: https://www.instagram.com/chasingprspodcast/

As we discussed in the episode, off-season training is the most important training phase because it lays the foundation for your next phase of training and racing. In this episode of Chasing PR's you will learn: Why it’s important The two biggest myths. How long should it be? Deciding on baseline weekly mileage and long run length Prioritizing strength Pulling back on speed Treadmill vs outdoor winter running Remember to subscribe to "The World's Most Useful Newsletter for Runners," it's free, packed with useful information, and you can get it here: https://chasingprs.beehiiv.com/subscribe

In today's episode of Chasing PR's we review the Boston B.A.A. Half Marathon and Marine Corps Marathon. We talk about: Expo Route Swag and Medal Organization General Score Find out if we recommend these races to achieve a new PR. We are also launching our newsletter with the goal of making it the "The World's Most Useful Newsletter for Runners", it's free and you can get it here: https://chasingprs.beehiiv.com/subscribe

Recovery is when your body assimilates the training, and you become a better runner. In this episode of Chasing Pr's Podcast, we talk about four of the most important tools of recovery you can use as a runner: Sleep Nutrition Stress Management Easy running Learn how to make the most out of them and important tips to optimize your training. And as always, is you want to contact us, you can do it here: https://chasingprs.run/

This week's episode discusses the 5 Most Common Injuries in Runners and Tips to Prevent Them. We talk about why they happen and the reasons behind them, and you will learn some useful tips to prevent them and how to manage your everyday niggles before they develop into an injury. Achilles tendon pain Plantar fascia pain Patellofemoral pain syndrome (runners knee) Shin splints Stress fractures One great way to reduce your risks of injury is to add a strength training session to your routine. You can download our free talk about the subject here: https://chasingprs.run/

If there's one thing runners love doing, it's talking about running. Well-intended advice runs widely at races, group runs and on the internet; unfortunately, a lot of that guidance is just downright wrong. Family and friends, runner and nonrunner alike, love to give advice and tell you what it is they think is best for your training

We are Richelle Weeks and Diego Alcubierre. In this short introduction episode you will learn what this podcast is about, who we are, and how it can help you to achieve a new personal record. Welcome!