Team RunRun

Training for a hot ultra doesn’t mean every run needs to become a sufferfest in extreme heat. Protect the quality of your workouts, then use tools like sauna exposure to help your body adapt for race day conditions.

Summer is heating up across the northern hemisphere, but that doesn't mean you have to suffer every run 🥵

TRR coach Tom Nobbs, .nobbs, explains how we can use heat training to boost our fitness and be better prepared for the hot summer workouts and races.

Blood plasma expands, improves stroke volume, lowers heart rate at the same pace, boosts cooling efficiency, and helps runners hold threshold efforts longer.

For the full breakdown of active vs. passive heat acclimation, sauna protocols, hot bath immersion, timing recommendations, and how quickly you can expect to see adaptations, check out the full video on our YouTube Channel at the link in our bio 🔗

"Distance runners should be doing REAL speed work all year round" 🏃💨

TRR Coach Chris Clark, , shares the top mistakes he sees high school runners make over on our YouTube Channel 📺

1️⃣ Lowering mileage too soon
2️⃣ Racing too often
3️⃣ Not doing enough true speed work
4️⃣ Worrying about peaking perfectly

🔗 Head to the link in our bio for our YouTube Channel. We've got lots of expert coaches sharing great advice!

☀️ Summer is approaching fast! Some runners are in the thick of ultra marathon training, others know that fall marathon training is just around the corner, even others are prepping for that fast 5k on the 4th of July.

One thing we know for sure is carbs are for ALL runners, and TRR coach Tom Nobbs, .nobbs, gives us a deep dive on all things fueling on our YouTube Channel.

Prepare your body for your next long run or big workout just like you would your car before a road trip!

🔗 Link in bio for our YouTube Channel

Coach Stormy Wallace, , is back with more tips on fueling (and training) according to your menstrual cycle. Knowing your body and understanding each phase of your menstrual cycle is key to maintaining your health, performing your best, and feeling confident.

For more in-depth dives into all things running, fueling, training, and mentality check out our YouTube Channel at the link in our bio 🔗

TRR Coach Stormy Wallace, , provides her top 3️⃣ core principles for fueling as a female endurance athlete.

1️⃣ Don't fear fat: consuming healthy fats such as avocado, fatty fish, olive oil, and nuts can regulate hormone levels in female athletes 🥑
2️⃣ Time your fueling: Be sure to consume simple carbohydrates before training, and a full meal consisting of carbohydrates, protein, and fats within 30-60 minutes following a workout 🧃
3️⃣ Intentional supplementation: with proper fueling, you can get your vitamins from the food you eat. However, creatine monohydrate has been proven to help women maintain stable estrogen levels throughout their cycle 💪

🔗 For the full video, head to our YouTube Channel linked in our bio.

Looking for more insight? Read the blog post coach Stormy put together on this very topic!