Kyle Tinson’s Post

Biggest lesson I wish I had known as a beginner runner training for marathons and half marathons. 🏃 If you want to run faster, you have to run more. And to run more without injury, there are two major rules you should consider. Rule #1  Start slow.   It’s going to be very tempting to try to hit certain “impressive” paces when you first start running. Most likely, if you’re training for a long distance event, that “impressive” pace is going to be too fast. Understand that distance running is an aerobic sport. Meaning that it’s ideal to keep your heart rate in an aerobic zone - In training, we want the majority of our miles to be in that zone. There’s a variety of calculators online that you can use to get an estimate of your aerobic zone (zone 2). Rule #2 Build your running volume slowly and selectively. Many times as a beginner i’d choose a random number of miles to try to run in a week, and go out and attempt to hit that number, usually failing. This always led me to overtraining and derailing my ability to train well the following week. The best way to build volume as a beginner is to find the number of miles that your body can tolerate comfortably in a week - then each week, add 5-10% of that number to your total running volume. Example - 20 miles per week is tolerable. Add 1-2 miles next for a total of 21-22 miles.   Follow for more running tips!

4 Rules for A Lifetime of Running

6 Reasons Why Runners Should Include Downhill Running Training https://ow.ly/Cg8e50SoS30

Almost 5 years of weekly runs and 3 years of consistently running half marathons every weekend. That's over 250 runs including over 150 half marathons. And the more I run, the more I fall in love with the sport. Running helps provide me clarity. Helps clear my mind. Helps recharge my batteries. And most importantly running teaches me not to quit when things get hard. No matter what my health conditions are, the weather condition, and how hard it may be, it's a self declaration to myself that I will not give up on myself. Did I always like running? No. Do I enjoy running every single time? Do I hell. But I get out there and get the work done. Do something you love and you'll never work a day. Infact you'll barely sleep. Contrary to that opinion, do something every once in a while that sucks. Your limitations are self-imposed. There's an old Japanese ritual called "Misogi" 🈲️. The notion around #Misogi is that you do something so hard at least one time a year that it has an impact on you for the other 364 days a year. What's your why? #Running 🙌🏽 @Rūh_Runners @Muslim_Runners @New_Balance

In the world of running, athletes often find themselves facing a pivotal choice: should they focus on increasing speed or extend their distance? Emphasizing the benefits of running faster, this insightful article explores how improving one’s pace can lead to enhanced overall performance. By prioritizing speed work, runners may not only shave time off their races but also build strength and endurance more effectively. This approach can rejuvenate one’s running routine and foster a deeper passion for the sport. For detailed strategies on adjusting training methods, read more here:

I used to do all kinds of endurance sports events: I was running marathons. I was doing ironmans. I was doing ultras. I was doing gravel century rides. And while I was doing OK, meaning that I’d finish the event in one piece, I was almost never too excited about my performance. Now in retrospect, there are 2 missing components from my endurance training days that could have dramatically improved my performance. 1.- Nutrition: I was not really paying attention to what I was eating, and if I was, I was not eating to perform, I was eating to try to look good in my triathlon suit or fit in that cycling jersey. 2.- Strength training: this was non-existent. I used to think “I don’t want to look like a bodybuilder! Who needs strength training!” And while performance is measured differently in several aspects of our lives (at work, when learning something new, when exercising, when mastering a skill, etc )the constant that , at least in my experience, works well in all of these dimensions? Nutrition and strength training. In strength and health, Hugo #strengthafter40 #strongover40 #running

Meet PTotR athlete, Annie! How long have you been running? Since high school, off and on. What accomplishment in your running journey are you most proud of? 2 marathons! What about running do you enjoy the most? I love that running is humbling. One day you feel so fast and the next a 3 mile run is hard. I love that marathoning is hard and takes commitment. The challenge never ends. What are your goals for the upcoming year? I would love to run another marathon. I need to work on strengthening. I used to think speed was my next goal but now it is strength. What is your favorite pre-race meal? Baked potato If you could go on a running adventure anywhere, where would you go? Somewhere tropical If you could create a gel flavor, what would it be? It would be no flavor and easy to swallow What is your favorite way to celebrate completing a race? A massage and glass of champagne What piece of advice would you give other runners? Done is fun! Get up and get those miles in, morning runs are the best. How do you stay motivated when you don't want to run? My running partners waiting outside my door! What lead you to wanting to work with a coach? I knew there were techniques and exercise I needed to be doing. I had a sore hip early in my training so I knew I needed some help healing and protecting my hip. What is one fun fact about you? I love Reba McEntire and can sing every word to every song she's sung! _____________________________ #physicaltherapyontherun #runhappy #run #marathon #runner #runnerscommunity #runningmotivation #runnerslife #strength

As a sponsor of the Plymouth Running Festival, we thought we'd add to your excitement for the upcoming races by sharing some tips and motivation to help you through the next 4 weeks, so you get to the start-line excited about the event and ready to have the best day! The countdown starts here, it sounds so simple: train before the race and it will be easier, and amazingly it's true! Committing to training before an event isn't a new concept, but it's often neglected. The thing is as well as improving your physical fitness, training also helps to build your confidence that the goal distance whether a half marathon, 10k or 5km is achievable. And once you know that, the whole event becomes a lot simpler. When building up to an event, the aim is to eliminate as many uncertainties as possible - the biggest initial concern is knowing that you are capable of completing the distance. On the days and weeks leading up to the event - ideally you'll be calm, feel confident and have positive anticipation of what's to come, not fear. With 28 days until the Plymouth running festival, there is still plenty of time to lace up your shoes and do some training runs, so you're prepared for race day. Suffering through a run isn't very fun, if you train appropriately you'll be one of those finishers saying "when can I do it again?!" rather than "I'm never doing that again!". Taurus Events #OceanGroup #Oceanbytheocean #plymouthhalfmarathon #runplymouth #halfmarathon #trainingtips #runningtips #trainingtips #plymouth #rnrshigh

"Rip up that plan, start again" You have to think bigger picture. ↓↓↓ What is your goal in the next 6 months… 12 months… 24 months and how do you want to achieve it? You could run a marathon, or ride a century, with no strength and conditioning training. That is feasible if you train for it, and many runners and cyclists do so. However, the sticking point is: HOW did you get there? → Were you in pain 2 hours in? → Did you crawl across the line? → Did you hit the time goal you were after? → Did every pedal stroke feel like you were riding through tar? ↓↓↓ And, what COMES NEXT after your marathon or 100 mile ride? → Do you have your sights on a faster time or higher power output for next time, but feel flabbergasted as to how you’re going to get there? → Is your motivation down in the dumps because that was really hard and not enjoyable? → Have you been left with an injury that still hurts or a niggle that will not go away? ↓↓↓ Strength and conditioning training will help you reach your goals, and importantly, achieve them in a way that makes you proud. Read the full newsletter article to find out more (link below). Please reshare ♻️ and follow Emma O'Toole and BUILT TO ENDURE for more. #fitness #running #cycling #strength #newsletter

Teamwork, Consistency, Hardwork and Trust - Critical in developing positive outcomes