Run with Coach D training is built on these training principles
1. EVERY RUN HAS A PURPOSE.
What is the why behind everything that you do? Just as you wear a jacket because it is cold out, every run will fulfill a why. Once we have established your goals, your training plan will incorporate specific runs that will help you achieve them. By assigning purpose to each run we allow different parts of our body to adapt and grow stronger with reduced chance of injury. It may be tempting to try and run each run faster than the previous run, but I guarantee after a while that approach will not work. The body needs time for adaptation to change and stress. Optimal training is about varying your training paces and efforts with progression with allowance for performance and recovery.
2. TIME ON FEET.
No excuses. You will never achieve your marathon goal if you cut your long runs short every weekend. Distance running (and running in general) can be very high impact. In order to prepare the joints, ligaments and muscles we must prepare the body to be standing up right for longer than we plan to be racing. Whether you are running a 5K or a 50K practicing time on feet is vital to your success.
3. CONSISTENCY, JUST GET IT DONE.
It is so easy to bail on a run because of rain, snow, being too tired, feeling off, not having enough time. They say that if something is important enough to you, you do not find time - you make time. You never know how you are going to feel on race day or what the weather might be on race day. You must be willing to put the effort in on repeat. Do not be disappointed by the goal you didn’t achieve because of the work you did not do.
4. TAKE A REST DAY.
If you are putting in the work day after day, your body must rest in order to rebuild all of the progress you have created through strength training and running. Recovery does not mean you need to sit on the couch all day. Recovery can be active (walking, low impact yoga, stretching, foam rolling, massage). Take the time to explore different activities to help you recover.
5. RUN WITH YOUR MIND.
Finding the mind body connection can be one of the toughest parts of running. So often we are focused on just keeping our legs moving. As you start your fitness journey we will develop techniques to connect movement with the mind. Having body awareness can help you assess soreness from injury and help you dial into high impact workouts with focus and power. This information is vital for your Coach as it can be used to adjust efforts/workouts and help you achieve maximum benefits.
6. FUEL YOUR BODY.
Training is only as productive as the fuel you put in it. You have probably heard the old adage “you can’t out exercise a bad diet”. While Coach D is not a nutritionist or nutrition coach, she can help you find foods to help fuel your body properly and support your goals. Should your fitness goals require more in-depth nutrition advice, Coach D parters with a Precision Nutrition L1 Certified coach, Laurie Schultz. Together, Danielle & Laurie work together to help you achieve your weight loss, running and fitness goals.
7. BUILDING STRENGTH.
Strong runners are less likely to be injured. Runners tend to get injured due to two reasons: increasing mileage too quickly and structural imbalances. This is a classical case of metabolic fitness out paces structural readiness. The aerobic system is oftentimes quick to adapt and we can feel ready to take our running to the next level. However, often time our joints/ligaments are not ready to take on the load that come with increased running or faster running. Taking the time to develop strength in your hips, ankles and knees can help you run injury free.
