Run4PRs

Epizody

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  329. The Psychology of Slowing Down: Why Easy Runs Are So Hard Mentally 14.08.2026 31min

  Running easy sounds simple. www.run4prs.comLower heart rate.Conversational pace.Leave something in the tank.But for many runners, slowing down isn’t physically difficult — it’s mentally uncomfortable.In this episode, we unpack why easy runs can feel threatening, frustrating, or even identity-shaking — and how to reframe them as one of the most advanced skills in your training.We cover:Why easy pace can trigger ego and comparisonThe psychological attachment to being “fast” or “high-performing”How slowing down challenges achievement-driven personalitiesThe nervous system component most runners ignorePractical ways to detach from pace and redefine successWhy restraint, not intensity, builds long-term durabilityYou’ll learn that the discomfort of easy running isn’t about fitness — it’s about identity.And that mastering the ability to hold back is often what separates short-term performers from long-term athletes.Key Takeaway:Slowing down isn’t weakness — it’s strategy.Confidence allows restraint.If you’ve ever struggled to truly run easy — or felt exposed when your pace drops — this episode will help you shift from ego-driven effort to sustainable progress.Train with patience.Run with intention.And let contrast do its work.
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  328. How to Avoid the Wall in Your Next Marathon 31.07.2026 40min

  Every marathoner fears it: the wall. www.run4prs.comThat late-race moment when your legs feel like concrete, your pace starts slipping, and your brain begins negotiating.But here’s the truth:Hitting the wall isn’t inevitable — and it’s not a test of toughness.In most cases, the wall is predictable. And more importantly, preventable.In this episode, we break down:What “the wall” actually is (and what it isn’t)The biggest pacing mistake runners makeWhy fueling timing matters more than most people realizeHow to structure long runs to prepare your body for late-race fatigueThe role of strength and muscular durabilityHow to stay mentally steady when effort rises late in the raceYou’ll learn why the wall is usually a fueling and pacing issue — not a character flaw — and how small strategic decisions early in the race determine what happens at mile 22.Key Takeaway:The marathon isn’t about surviving the last 10K.It’s about earning the right to run it well.If you want to avoid the late-race collapse and finish strong instead of hanging on, this episode gives you the blueprint.Train with intention.Race with patience.And stop treating the wall like a mystery.
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  327. How to Train Smarter When You Can’t Train More 17.07.2026 31min

  Life is full and at some point, almost every runner hits a limit.Not more miles. www.run4prs.comNot more days.Not more hours.In this episode, we’re talking about how to keep making progress when your training time or volume is capped — without burning out or forcing more into an already full life.You’ll learn:Why “more” stops working after a certain pointHow truly easy days unlock better fitnessWhy fewer workouts with clearer purpose beat random intensityHow to stack fitness inside the runs you already doWhy strength training is the ultimate time hack for runnersHow recovery becomes leverage when volume is limitedIf you’re juggling work, family, stress, and real-life responsibilities, this episode will help you shift from training harder to training smarter — with clarity, intention, and sustainability.Key takeaway:You’re not behind because you can’t train more.You’re being forced to train better.
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  326. Confidence vs. Comparison — The Social Media Trap for Runners 06.07.2026 30min

  Episode 326: Confidence vs. Comparison — The Social Media Trap for Runnerswww.run4prs.comSocial media ruins more running confidence, joy, and race plans than injuries ever will.In this episode, we’re talking about the comparison trap — and why scrolling Instagram can turn a perfectly good training cycle into self-doubt, pressure, and second-guessing.You were feeling good about your run…Until you saw her run.You were excited for your race…Until someone posted a shiny new PR.Suddenly, your training feels behind — even when nothing actually changed.In this episode, we break down:Why social media comparison feels so automatic (and why it’s not a personal failure)How curated running content distorts realityThe real ways comparison sabotages confidence, training decisions, and joyWhy confidence isn’t about being the best — it’s about staying alignedPractical steps to break the comparison cycle and protect your mental spaceHow to use social media as a tool instead of a triggerKey takeaway:Confidence is built internally.Comparison is triggered externally.
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  325. How to Find a Race You Can Place In — or Potentially Win 22.06.2026 27min

  Most runners choose races based on hype, reputation, or what everyone else is doing. www.run4prs.comAnd then they’re surprised when they finish mid-pack, feel invisible, and walk away with less confidence than they started with.In this episode, we’re talking about how to choose races strategically — not by sandbagging or ego racing, but by being intentional about where you line up.If you’re training hard in 2026 and want:Podium finishesConfidence-building racesMomentum instead of constant comparisonThis episode is for you.You’ll learn:Why smaller, smarter races matter more than big-name eventsThe biggest mistake runners make when choosing racesHow to analyze prior-year results to spot real opportunitiesWhy field depth matters more than the winning timeThe “green flags” that signal a race is good for placingHow small races make you a more tactical, confident racerHow to use podium races as tools in a marathon buildKey takeaway:Not every race is meant to be a proving ground.Some races are meant to be won.Racing smart doesn’t make you less competitive — it makes you more dangerous when it counts.
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  324. Are You Overtraining or Just Tired? How to Tell the Difference 07.06.2026 32min

  Am I Overtraining… or Just Tired? How to Tell the Differencewww.run4prs.com <--- free week of trainingOne bad run doesn’t mean you’re broken — but real overtraining is a thing. In this episode, we break down how to tell the difference between normal training fatigue and true physiological overload, without spiraling or blowing up your entire training plan.You’ll learn:The key difference between being tired (a moment) and overtraining (a pattern)Common signs of normal fatigue that aren’t red flagsThe real warning signs of overtraining, including pace drops, HRV trends, sleep disruption, and mood changesA simple self-check to assess whether you need rest or just better recoveryExactly what to do if you’re just tired — and what to do if your system is actually overcookedIf you’ve ever googled “adrenal fatigue” after one bad workout or questioned your entire running career mid-week, this episode will give you clarity, confidence, and a smarter way forward.
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  323. The Top Workouts That Actually Make You Faster in the Marathon 26.05.2026 39min

  www.run4prs.comWant to run your next marathon faster? 🏃‍♀️💨Then stop guessing your workouts and start training with purpose.In this episode, we break down the most effective, science-backed workouts that truly move the needle in marathon performance — not just building endurance, but unlocking speed and efficiency on race day.You’ll learn:✅ What makes a workout marathon-specific✅ How to structure long runs with purpose✅ The key tempo, threshold, and interval sessions to include✅ Why progression runs and pacing discipline matter more than mileage alone✅ How to stack workouts to build lasting fitnessWhether you’re training for your first marathon or chasing a new PR, this episode will help you understand exactly how to train smarter — and run stronger on race day.🎧 Tune in now, and if you want a free, customized marathon training plan, comment “marathon” on our latest post!
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  322. How Fast Should Your Easy Runs Really Be? 15.05.2026 36min

  www.run4prs.comEasy runs are the most misunderstood part of training — and the #1 reason runners get stuck, burned out, or constantly fatigued. In today’s episode, Victoria breaks down exactly how slow your easy runs should be, why they matter, and how to make sure you’re actually training in the right zone.Whether you’ve been guilty of “gray zone” running or you’re scared to slow down, this episode will completely change how you approach easy days.Easy running isn’t about proving your fitness — it’s about building it. We dive into how easy miles strengthen your aerobic base, protect you from injury, improve recovery, and set the foundation for every PR.Most runners run too fast on easy days, landing in the “gray zone.” It feels fine at first… until you’re tired all the time, your workouts fall apart, and progress stalls. We explain exactly why this happens.We break down three ways to know your true easy pace:Heart rate (65–75% max HR / Zone 2)Pace relative to marathon or 5K paceThe talk test (real conversations, not gasping)Spoiler: It’s slower than most people think.When you finally run easy runs easy, your body responds: fresher legs, stronger workouts, more mileage, faster recovery, and long-term progression.“People will judge me.”“My easy pace used to be faster.”“I feel like I’m losing fitness.”We address all of it — and why none of these fears are actually true.Signs your easy days are on point: workouts feel strong, long runs feel manageable, recovery is quick, and your aerobic fitness improves without forcing anything.A rapid-fire list of common traps runners fall into (and how to avoid them).Easy runs should feel almost too easy.That’s the secret.Slow down now → race faster later.This is how you level up.If you want help determining your specific easy paces, send us a message — we love breaking down the numbers.Thanks for listening to the Run4PRs Podcast, and happy running! 🏃‍♀️✨In This Episode We Cover:🏃‍♂️ Why Easy Running Matters⚠️ The #1 Mistake Runners Make📏 How Slow Should Easy Runs Actually Be?🔥 Why Slowing Down Makes You Faster🧠 The Mindset Barriers Everyone Struggles With💡 How to Know You’re Doing Easy Running Right🚫 What NOT To Do On Easy Days🎧 Final Takeaway
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  321. How to Break Through a Running Plateau 01.05.2026 35min

  www.run4prs.com The running plateau.That moment where your fitness is like,“I’m good. I’m gonna sit right here. Forever.”And you’re like,“Cool, cool, cool… except I have goals.”If you feel like you’ve been training well, doing the work, showing up consistently—and somehow your paces or fitness are just… stuck—this episode is for you.I’m going to walk you through a clear, step-by-step way out of that quicksand—based on both the science and years of coaching runners through this exact problem.Let’s get into it.A plateau isn’t a verdict.It’s a signal.You’re not regressing.You’re not failing.You’re not “losing your edge.”You’re just bumping up against the limits of your current stimulus.Running is biology.Your body adapts to whatever stress you consistently give it.If the stimulus stays the same, the adaptation stays the same.If recovery quality drops, adaptation stalls.A plateau is your system saying:“Hey… we need a different plan.”So instead of spiraling, we zoom out.SECTION 1 — First Things First: You’re Not Broken. Plateaus Are Data.
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  320. How to Actually Run a Boston Qualifying Time 19.04.2026 35min

  www.run4prs.comRunning a BQ isn’t about luck, talent, or one magical workout — it’s the result of months of smart training, disciplined pacing, and a calm, confident race plan. In this episode, Coach Victoria breaks down exactly what it really takes to run a Boston Qualifier, from training structure to execution to the small details that make the biggest difference.Whether you’re chasing your first BQ or trying to finally break through after a close call, this episode gives you the full blueprint.🏃‍♂️ What a BQ actually representsIt’s not a heroic long run — it’s hundreds of small decisions stacked with intention.⏱️ Step 1: Knowing and respecting your target paceWhy most runners train too fast and sabotage their own BQ attempts.📈 Step 2: Building the right marathon training structureBase → strength → specific → taperLong runs, medium-long runs, tempo work, marathon-pace intervals, and cutback weeks.🍌 Step 3: Dialing in the detailsFueling (60–90g carbs/hr), strength training, mobility, recovery, and race-day simulation.🏅 Step 4: Executing the race planThe first 10K is everything.Fuel early. Stay calm. Trust the training. Handle the late-race pain logically.🧠 Step 5: Mindset and patienceA BQ often takes more than one cycle — it’s not failure, it’s data.Confidence and composure > panic and perfection.A Boston Qualifying time isn’t about grinding harder — it’s about training smarter, recovering better, and executing with discipline. You don’t need elite talent. You need a plan that builds durability, aerobic strength, and mental resilience.Comment "BQ" on our latest Instagram post or visit run4prs.co and we’ll send you a week of marathon-specific workouts tailored to a BQ goal.Thanks for listening — and as always, happy running and keep chasing those PRs! 🏃‍♀️✨In This Episode, We Cover:Takeaway:Want a Free BQ Training Week?
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  319. Should You Share Your Workouts? 03.04.2026 33min

  www.run4prs.com In today’s solo episode, Coach Victoria is diving into a hot topic in the running world:Should you share your workouts online?Between Strava, Instagram, and group chats, it feels like everyone is posting their miles, splits, and Garmin screenshots. For some runners, it’s motivating. For others, it creates pressure, comparison, and performance anxiety.This episode breaks down:Why runners feel drawn to sharingWhen posting your runs is actually helpfulWhen it becomes toxic, stressful, or distractingSigns that social sharing is hurting performanceHow to find your own healthy balanceWhether you love the community aspect of sharing your training — or you’re wondering if it’s affecting your performance — this episode will help you understand your relationship with running, identity, and social media.1️⃣ Why Runners Love Sharing WorkoutsAccountabilityCommunity and connectionInspiration for othersCelebrating progress2️⃣ When Sharing Helps YouKeeps you consistentMakes training feel less isolatingCreates a visual timeline of growthSupports mental resilience3️⃣ When Sharing Hurts PerformanceTraining for the post instead of the planRunning too fast on easy daysComparison spiralTying your confidence to likes/comments4️⃣ A Quick Gut-CheckAsk yourself:Does it feel joyful or stressful?Would you still be proud of the run even if no one saw it?Does posting motivate you — or distract you?5️⃣ How to Find Your BalanceShare feelings, not just pacesTry weekly recaps instead of daily postsConsider making Strava private during goal cyclesProtect your mental space during heavy trainingShare your workouts if it serves you — not if it runs you.Sometimes the best training happens in silence.If this episode resonated, share it with a running friend or tag us with your thoughts.Happy running — whether it’s public or private. 🖤🏃‍♀️
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  318. Marathon Training: How to Crush your marathon in 2026 23.03.2026 36min

  If you’re listening to this in March and targeting a fall 2026 marathon, hear this first:You are not early.You are right on time.www.run4prs.comMarch is where great marathon cycles actually begin—not with mile repeats or 20-mile long runs, but with smart decisions that determine how the fall will feel.In this episode, we break down how to set yourself up for a breakthrough marathon by doing what most runners skip:Building the aerobic engine earlyTraining with restraint instead of egoDeveloping durability before intensityPlaying the long game on purposeThis is about becoming the kind of runner who can handle marathon training—so when the specific work arrives, it feels controlled, not desperate.If you do this phase right, fall training won’t feel like a gamble.It’ll feel inevitable.Let’s get into it.
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  317. Transitioning to outside running after winter 12.03.2026 38min

  www.run4prs.com for a free week of training.Difference in surface: treadmill vs. pavement/track/grassImpact & foot strike mechanicsStabilization and balance: treadmill supports lateral movement less than the roadMental differences: pacing, effort perception, and rhythm changesSIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runsAnkle or hip fatigue after outdoor attemptsFeeling slower or more fatigued than expectedFeeling “off balance” or tripping more oftenSECTION 3: STEP-BY-STEP SAFE TRANSITION PLAN Start with hybrid runsMix treadmill and outdoor sessions in the first 1–2 weeksExample: 20 min treadmill + 10 min outdoor or vice versaAdjust pace & effortDon’t try to match treadmill pace exactlyOutdoors usually feels harder; aim for the same effort, not speed
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  316: Should You Be Cross-Training? 27.02.2026 37min

  Should you be cycling, swimming, or lifting to become a faster runner — or are you just adding noise to your training? 🤔In this episode, we break down the truth about cross-training for runners — who actually benefits from it, when it’s worth your time, and when it can backfire.You’ll learn:✅ Why runners add cross-training (and what most get wrong)✅ The best types for endurance, strength, and mobility✅ When to use it for recovery, injury, or burnout✅ How to build a balanced week that still prioritizes running✅ The simple rule of thumb: If it enhances your running, it’s valuable. If it interferes, it’s noise.Whether you’re marathon training, coming back from injury, or trying to stay consistent through busy seasons, this episode will help you understand how to make cross-training work for you — not against you.🎧 Tune in now and learn how to get stronger, recover smarter, and run your best miles yet.👉 Comment “strength” on our latest post to get a free week of customized strength workouts designed for runners!
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  315. Are Downhill Races 'Worth it' Anymore? 15.02.2026 34min

  www.run4prs.comLet’s start with why runners are drawn to downhill courses:PR potential – Gravity can help you run faster, which is why people chase downhill half-marathons and marathons.Psychological boost – It can feel exhilarating to fly down a hill, and mentally that can make miles feel easier.Excuse to try a faster pace – Downhill courses give you a reason to push yourself without guilt.
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  314. What to do when running is feeling stale 03.02.2026 39min

  www.run4prs.com for a free week of trainingFirst, let’s break down why training can feel stale. There are a few big reasons:Repetition without progression – If you’re doing the same long runs, intervals, and tempos week after week without adjusting intensity, your body and your brain get bored.Mental fatigue – Life stress, work, family, and everything else can drain your energy and make even your favorite workouts feel heavy.Lack of variety – Running only one route or one type of workout can make training feel monotonous.Recovery imbalance – Too much volume or not enough rest can zap motivation and make workouts feel sluggish.The first step is recognizing that it’s normal — every runner hits a plateau or mental block at some point.
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  313. How to Finally Set a Big 5k PR 21.01.2026 39min

  www.run4prs.com for a free week of trainingSpeed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster.Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace.Race-pace practice – You must spend time at actual 5K pace. Nothing replaces the feel of running the exact effort you’ll need on race day.Here’s a little secret: the fastest runners aren’t the ones with the highest mileage—they’re the ones who hit their quality workouts consistently and recover properly.
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  312. Speed Secrets: What All Fast Runners Actually Do Differently 09.01.2026 35min

  www.run4prs.comEver wonder why some runners just seem naturally fast — while others train just as hard but never quite hit those breakthrough PRs? 🏃‍♀️💨In this episode, we break down the truth about what the fastest runners actually have in common — and it’s not just genetics. From consistent training habits and recovery strategies to mindset and long-term focus, these are the patterns that separate the good from the great.We’ll dive into:✅ The habits every fast runner shares✅ Training strategies that build real speed✅ The mindset shift that turns average runners into elite performersYou’ll walk away with a checklist you can use to see if you’re training like a fast runner — or just running in circles.🎧 Listen now and start thinking (and training) like the fast runners do.
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  311. How to Stay Fast (and Fired Up) as you go through different life phases 27.12.2025 37min

  www.run4prs.com for a free week of trainingThink you’re too old to chase a PR? Think again.The biggest barrier to performance isn’t your age—it’s your mindset. In this episode, we’re busting the myths about aging and running performance. Yes, bodies change—but decline isn’t inevitable. You’ll learn the science behind how your body adapts at every age, how to train smarter (not harder), and how shifting your mindset might be the most powerful tool you have.From strength and recovery strategies to real stories of runners hitting lifetime PRs in their 40s, 50s, and beyond—this episode will show you what’s still possible.🎧 Tune in to learn how to stay fast, strong, and motivated at any age.
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  310. What was your biggest running mistake this year? 10.12.2025 37min

  www.run4prs.comWe want to talk about running mistakes — because every runner makes them, and honestly, they teach us more than our wins sometimes.But here’s the important part: mistakes don’t make you weak. They make you wiser. If you’re willing to pause, reflect, and adjust — they can actually be the thing that levels you up for your next season.