Personalized Training: This is BIG!… And it’s expanded upon in the items listed below. Stride Coaching will never hand you a one-size-fits-all running plan template. You are unique. Your body is unique. Your starting point is unique. Your schedule is unique. Your previous experience is unique. YOUR plan will take your uniqueness into account and be built to specify days of the week, cross training, strength training and other factors that are individual to you. In addition, sometimes your circumstances, situation or health will change in the middle of a training plan. A one-size-fits-all template can’t help you adjust in those circumstances. At Stride Coaching we’ll provide the right adjustments and plan adaptations to accommodate fluid circumstances in your life.
Running Form & Technique:When a person has proper running form and good technique, you become more efficient as a runner, which leads to improvement and more enjoyment of the sport. Often times it ispoor habits, posture or muscle imbalance that can lead to form and technique issues that need correction. At Stride Coaching we’ll help you with proper running technique, as well as teach mobility, stretching and strength training routines that aid in improved running form. With proper form and technique you can maximize performance and full enjoyment of the sport.
Preventing Injury:Injury is the most experienced setback that runners face. Recent studies show that 50-75% of all runners experience at least one injury each year. At Stride Coaching we’ll customize a plan to optimize training that fits your schedule, your life, your body and your ability. Properly structuring a plan to balance training load with recovery (designed for your unique situation) is a huge part of helping you minimize the risk of injury.
Motivation, Accountability, Vizualization:There is a well-known running quote that states, “the hardest step of going for a run is the first one.” Very true! Regardless of whether you are an experienced runner, or new to running, there will always be days that this quote becomes your reality. One of the jobs of Stride Coaching is to help you stay motivated. Having a plan designed and assigned just for you has been shown to be a big motivator and an accountability factor that keeps you moving toward your goals. Regular conversations with your Stride Coaching coach is also a big part of keeping you on track and helping with visualization. How you see yourself and your progress as a runner is a big part of achieving your goals. Whether it’s during training, during workouts, on race days, or recovery days, your perspective is key.
Better Performance:This benefit is evident across all sports. Hire a coach and you are far more likely to improve your performance than when going it alone. Why is this true! Simply review numbers 1-4 again and you’ll have the answer. Whatever running goal you have, Stride Coaching has the experience, knowledge and commitment to get you successfully across the finish line! Let’s GO!!!
Cold weather tends to keep some runners inside on the treadmill. If that’s you, I applaud your effort!! Whatever choice keeps you running consistently is the most important!
Personally, I enjoy cold weather running! I’ve always approached it as an adventure. It’s different, it’s challenging and it presents unique circumstances that require adaptation and strategy.
Over the years I’ve developed my own winter running “dress code” for various degrees of cold. I have two “must keep warm” non-negotiables: fingers and ears. Everything else will warm up as I run.
With that in mind, here’s how I roll out the door when weather turns colder.
Terminology:
W = wind speed
MW = moisture wicking
Temperatures are all Fahrenheit
60+ Degrees Wear shorts + MW short sleeves. ENJOY!!
51-60 Degrees / W = 0-15mph Wear shorts + MW short sleeves. If low 50s and higher wind — I might choose MW long sleeves
41-50 Degrees / W = 0-15mph Wear shorts + MW long-sleeves. If low 40s and windier, MW short sleeves underneath the long-sleeves. Carry very light gloves just in case (optional)
30-40 Degrees / W = 0-15mph Wear running tights, MW long sleeves/MW short sleeves underneath, light gloves, stocking cap (cap optional if close to 40). If I’m running in a race, I’ll likely choose shorts instead of tights for more freedom of movement.
20-29 Degrees / W = 0-15mph Wear running tights, MW or cotton long sleeves/MW short sleeves underneath, stocking cap, gloves. Might wear a wind shell if 12mph+ wind and closer to 20 degrees.
10-19 Degrees / W = 0-15mph Wear tights over 2 layers of shorts (I do compression shorts + undies to protect “more sensitive” body parts:0). Knee high socks optional (might choose wool or thermal if closer to 10) MW or long sleeves/MW short sleeves underneath + outer wind shell/jacket, thicker gloves/mittens, stocking cap with good ear cover. I love mittens at these temps!
0-9 Degrees / W = 0-15mph Wear same as above, maybe another shirt layer, but definitely w/mittens, neck covering or gaiter that can be pulled up over my face if needed when facing the wind.
Below 0 Degrees / W = 0-12mph I will occasionally run in these conditions with same dress wear as above. However, I keep the run time shorter…always under 30 minutes and stay near home so I can definitely get back home without concern. I never go out if wind is above 15mph in below 0 temps.
This is my personal cold-weather dress code. Not a recommendation for you. Everyone should choose what is comfortable and safe for their own circumstances.
Enjoy!!
COACH BRYAN
*When wind is near 20mph or higher, I use the next level colder as my guide.
What I love most about this wall is the journey it represents: Adventure, personal endeavor, joy, risk-taking, setting goals, hard work, pushing limits, competition, celebration!
It’s just a little wall leading into the laundry room. It displays race bibs from every race event that members of our family have participated in over recent years… my son, my daughter, and me. We actually trimmed out several dozen a few years back when the kids graduated from high school. But its growing again! Layer upon layer. Bib upon bib. Race after race. There are actually a few recent race bibs that haven’t been hung yet. Just sitting on the counter waiting to find a spot. Any spot.
Road races, 1-milers, 5Ks, 10Ks, half marathons, trail runs, triathlons, track, bike rides, duathlons, cross country, high school, college – it’s all up there.
There is actually a bulletin board under this growing medley. Oh, it’s there. But it hasn’t been seen in a while. Bibs are now being tacked directly to the wall, and overtaking the dry-erase board nearby. And the layers of bibs on the bulletin board itself are getting thicker and thicker.
There really wasn’t a plan. It was organic. A few bibs got stuck up there. Then another, and another. It’s grown into a tradition of sorts.
Sure, there’s a few pieces of hardware to go along with some of these bibs. But that stuff is tucked away somewhere else. This wall is for bibs! After all, a worn race bib is dirty and sweaty and colorful and wet and bent and folded and torn and bright! It’s magnificent! A true and personal representation of the event, the journey, and the experience. JOY!!
Studies show that the mental side of running is a major component of running success. The mind is very powerful! Many times our decision to stop running or slow down during a run, is not a direct result of complete exhaustion, but simply our mind deciding it’s time to stop.
Here are three simple suggestions that can prepare your mind for any running effort:
1) Visualize The Run. This exercise establishes expectations in your mind for the route you will undertake. Sometimes it’s as simple as thinking through the length of the route, then visualizing yourself reaching various points along the way. Prior to a long run, perhaps think about how you might need to push through as you reach the final few miles. This mental preparation will ensure that you won’t be surprised by how you feel when you reach that point of the run.
2) Consistent Pre-Run Routine. Preparing your body physically with a dynamic warmup, as well taking in proper pre-run nutrition (in advance of running) helps prepare your body to run. Likewise, following a pre-run routine also puts your mind at ease and adds confidence knowing that you’re properly prepared and ready to go.
3) Positive Self Talk. Everyone is capable of more than they think. When the going gets tough, or your body isn’t responding like you had hoped, the best response is a positive response. “You can do this”, “You’ve got it”, “Let’s keep this going.” Some studies have even suggested that talking to yourself in third person rather than first person is more empowering.
Put these three suggestions into action to help establish an edge for your mental game! Let’s go!
Stride Coaching Running Coach Running Plans Lincoln NE 