3 Reasons Why You Need A Run Coach

Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2019 race game to the next level. As a Tribe this has been something we’ve considered doing for a while and I am so excited for us to team up with Michael Liberzon of X3 Training to help you become a stronger runner and chase down those goals.

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Tribe Performance Race Team below.

1. Determine Your Proper Volume.One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the start line and too little can have you under prepared and regretting your life choices come race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t). Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to answer invaluable advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the start line when it comes to running and race day procedures.

Introducing the Tribe Performance Race Team

The
Tribe Performance Race Team
is an in person coached group training program suitable for both beginners and experienced runners looking to chase down goals from 5km to marathon distances. The program is group coaching designed to help you get faster and
learn proper training techniques from our certified coaches. All paces and experience levels are invited.

Basic Membership Plan option
includes:

  • Two weekly
    Tribe Performance Race Team
    coached team workouts at 7pm every Tuesday starting at Tribe and Thursday at Monarch Park at 7pm (additional track fees apply).
  • General team training plan for either beginner, 5km/10km, Half Marathon, Marathon.
  • 3 classes of runner’s choice monthly at Tribe to support training. Classes cannot be accumulated and will expire at end of month if not used.
  • Membership is minimum of 3 months commitment.
  • Members receive 10% of Tribe gear and accessories.
  • Access to a private Facebook messaging group.
  • Winter session starts
    Tuesday January 8th
    , 7pm from Tribe.
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My 6 Summer Running Essentials

The season to dawn the spf and take your training outdoors to the track, pavement, or trail is here! Whether you’re a beginner or seasoned marathoner, here are 6 summer essentials to support your training and help you to beat the heat. IMG_1635

  1. Trail Mix Hydration Belt – Nathan. Hydration while out on a summer run is key. My preference has always been a waist belt in order to keep my hands free and posture/stride as natural as possible. Only recently have I come across  Nathan who provide a variety of hydration belts with varying bottle sizes, belt shapes, and belt colours. To be honest, the Trail Mix belt caught my eye mainly because of the rad colour combination, what I later learned was that Nathan belts are the only bounce-free, easy-access, fully-adjustable, two-bottle belt available. Nathan also provide various bottle caps, allowing for you to customize the bottles even further. Available here. $68.00
  2. Cross Train Gravity Trainer Pro – SPRI. A new season is also a great time to add new strength training exercises into your cross training program.  Runners can increase muscle strength, endurance and balance from the comfort of their own home with the SPRI Cross Train Gravity Trainer Pro. This light, portable, full-body training tool leverages body weight to build muscle, boost core strength and increase flexibility, which is perfect for the runner looking to take their training to the next level. The four-point anchoring system easily hooks onto any door frame and adjusts to modify resistance levels for upper and lower body exercises. Also it’s compact design let’s you use it anywhere – weekend at the cottage? Take it with you! This versatile tool delivers hundreds of strength-building exercise options. Check out six full body moves here. Available here. $39.99
  3. TRLCap “Stamped” – Red Rocks Edition – Ciele Athletics. Ciele Athletics caps are everywhere in Toronto as they as stylish and functional, and come in dozens of different colours. This TRL “Stamped” Red Rocks edition cap has caught my eye every since I saw it on the head of two of our runners. It’s the “trucker” style and made with lightweight, fast drying performance ready COOLwick™ mesh. It has reflective details for being seen while running in the cooler dawn or dusk, and has UPF +40 protection on the brim and front panel to keep you safe from the sun. Available online. $45.00
  4. Graduated Compression Socks – Tiux. These are my go to compression socks! Whether you are heading out on your long run, or recovering from your workout, Tiux Graduated Performance Compression Socks are a great way to train harder and keep your legs energized all summer long.  Engineered to help runners improve performance, reduce muscle fatigue and recover faster these socks are stylish and functional. Available online. $35.00
  5. Forerunner 235 – Garmin. After my previous (and very unreliable) running watch died a couple years ago I never replaced it until this winter. I had been searching various Garmin products and the Forerunner 235 caught my eye. I’ve been using it every run since and LOVE it. It connects to GPS instantly, gives me amazing data for my runs (speed, stride length, heart rate), I admit that I was intimidated by the technology which is why I waited so long, but now I have it, I don’t know why I did. The Garmin Forerunner 235 has the same features as model 230 (which is very popular amongst our crew – almost every runner with a Gramin has this model), however the 235 has the addition of a wrist-based heart rate monitor. After falling in love with this feature in my FitBit Charge HR, I new I had to upgrade to this model.  What’s more, it does not require a chest strap to get heart rate information. The Garmin Forerunner 235 looks great (in teal or black) and is functional tracking running, biking, as well as a number of smart features including displaying email and calls. Available from SportChek here. $479.99
  6. NB Ice Hybrid Tank – New Balance. The perfect summer tank that feels like you’re just running in a sports bra. The NB ICE Hybrid Tank was designed for extreme breathability. A roomy mesh outer tank is layered over a body-hugging NB Ice crop for breezy comfort when your run or the weather heats up providing a fun, flowy, cool look. Plus, a convenient media cord tunnel holds your headphones in place and out of the way during your run. Available here. $44.99

 

Make the Most of Your Rest Days.

The following post is one I did for New Balance Canada sharing my tips and tricks to get the most out of your recovery day. Check out my post available from New Balance Canada here.

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Whether you’re training for your first 5k or your next marathon, you’ve got your weekly training plan programmed, but what’s your plan for your recovery day? While you might have runners’ guilt for taking this weekly break, it’s an important time for the body to repair damaged tissues and replenish needed energy stores. Without sufficient time to repair and replenish, even the strongest athletes can weaken.

Check out these 5 tips and your body and mind will recover better and be ready to rock another week of training.

1.      Hydrate

Athletes are great at making sure they drink enough water for performance during a workout, but hydration is something that needs to be maintained post workout for recovery too. Water helps support a variety of body functions needed for quick recovery including regulating body temperature, supporting nutrient intake, ensuring that your joints are adequately lubricated, and helping support damaged cells to reduce inflammation.

2.      Sleep

Sleep is important for recovery as adequate down time to supports positive mental health and improves muscle repair. Most athletes need between seven to ten hours, however, everyone is different and with everything, it’s important to listen to your own body and give it the rest it’s asking for.

3.      Eat

Everything you eat has the potential to help heal or hurt your body. Consider keeping your diet balanced, clean, and junk food free. Foods high in sugar and saturated fat can spur inflammation, so instead, help your body heel by considering dark leafy greens, your favourite whole grains, fatty fish, and berries which can help your body fight off and repair the damage caused by inflammation.

4.      Stretch

Adding gentle stretching to your recovery plan will help by increasing blood and oxygen flow to your tired muscles, tendons, and ligaments. It will increase your flexibility, while reducing muscle soreness, and speed up the recovery process. Consider checking out a gentle yoga class or performing some of your own favourite stretches in the comfort of your own home.

5.      Reflect

Use this day to reflect on workouts from the past week. If you use a training journal, consider reviewing your workouts, your feelings throughout the week, and make note of anything to maintain, improve, and of course, celebrate!

Remember that during your workout, you don’t build muscle, you break it down. The building happens during your much needed rest day, so consider integrating these tips into your recovery plan to enter your next week feeling strong, recovered, and ready to work!