As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider:
Rest Days Aid in Muscle Repair
Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. 
Prevent Fatigue and Injury
Skipping rest can lead to burnout and injuries, hindering your progress.
Frequency of Rest Days
While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired.
Active Recovery Options
On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain
Rest in the Taper
As race day approaches, rest becomes essential to allow your body to recover and perform at its best.
Post-Race Recovery
After the race, give yourself time to rest before resuming training to avoid injury.
Rest is Part of Progress
Rest days are not a setback; they are a vital component of a successful training plan.
Rest Promotes Super Compensation
This is when you observe a number of physiological benefits from the stress of training such as increased heart stroke volume, improved blood chemistry, pervasive capillarization, other cellular adaptations. In other words, after you stress the body with workouts and long runs it is in recovery where your body says “I have to build myself up for the next run”.
By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.
Major milestone:
First Marathon at 40+!! Non-runner. Goal - sub-5 Actual- 4:52:44. Mind blown!! My half PR- 2:08:23! Simply stoked!
What is the secret to your success?
Consistency, patience, and grit!!
What is the most rewarding part of training?
Keeping on target range per Runcoach!! Absolutely fantastic plan! Cally you go girl!!
What advice would you give to other members of the Runcoach community?
Discipline, go easy on days you can’t control.
Anything else you would like to share?
Just immensely grateful for the most realistic and reasonable plan. Awesome job Runcoach!
What feedback would you offer on the Runcoach experience?
Fantastic!! Made my dream come true and with a mind-blowing pace! I acknowledge I am not Kipchoge but definitely more than that! I am a full time professional, mom of two elementary school kids. And yet I did this! Super proud of myself and the running community. My husband played a very supportive role. Just super thankful.
Major milestone:
Recently ran sub 5:00 in the mile for the 38th consecutive year.
What is the secret to your success?
Commitment to do something every day. Writing each workout in a training log. Having a goal to chase.
What is the biggest obstacle to reaching your goals and how do you get over it?
Sleep. Staying healthy. Cannot take as many hits as I used to. Have to train smarter. Listen to my body. Incorporate cross training (i.e. bike).
What is the most rewarding part of training?
I still love the feeling of hitting exhaustion after crushing a tough workout. The level of satisfaction on the cool down is still magical. It still feels amazing hitting it each year.
What advice would you give to other members of the Runcoach community?
Stay consistent. Set a goal and go after it. Sacrifice for the goal.
Anything else you would like to share?
Set a goal or a number of goals and let people know what you are doing. I have people asking me often how I am doing on cracking 5 mins. It keeps me honest and focused. Dont be afraid of having a crazy aggressive goal. But have achieveable mini-goals along the way so you feel success and stay motivated.
What feedback would you offer on the Runcoach experience?
Trust the training.
Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products:
1. Nuun Sport Electrolyte Tablets
NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution.
Coaches favorite flavors: Strawberry Lemonade, Tri-Berry
How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.
2. Skratch Labs Sport Hydration Mix
Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy.
Coaches favorite flavors: Lemon Lime, Pineapple
How to use: Mix one scoop with 12-16 ounces of water and consume during activity.3. Vital Proteins Hydration + Collagen
This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners.
Coaches favorite flavors: Lemon Lime, Tropical Blast
How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.4. Liquid I.V. Hydration Multiplier
Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep.
Coaches favorite flavors: Cotton Candy, Pina Colada
How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.5. Coconut Water
Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run.
Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango
How to use: Open and sip! :)
These drink options from trusted brands provide the necessary benefits to keep you running at your best.
Major milestone:
NYC United Half Marathon
What is the secret to your success?
Discipline and routine. Working out the same time everyday with the same cadence week in and week out. Monday speed, Tuesday easy, Saturday long run, etc.
What is the biggest obstacle to reaching your goals and how do you get over it?
To relax, not worrying about missing a workout, or hitting each interval time. Enjoy the process.
What is the most rewarding part of training?
The race!
What advice would you give to other members of the Runcoach community?
Play the long game. Don’t get into race shape in a week. Plan it out, create the routine and give yourself time, and mostly celebrate the small wins.
Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help:
1. Adjust Your Expectations
Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in. 
2. Set Small, Achievable Goals
Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high.
3. Stay Hydrated and Cool
Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel.
4. Visualize Success
Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence.
5. Practice Positive Self-Talk
Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge."
6. Run with a Buddy
Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group.
7. Embrace the Experience
Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience!
By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!
Major milestone:
New 8k PB running 2024 Chicago Shamrock Shuffle (10 years after running the last one and post-kid pause).
What is the secret to your success?
Gradual build-up to stay injury-free. Running majority of weekly mileage slow. Pushing limits during weekly tempo run. Scraping and foam rolling. Listen to body first even if that means missing a run here and there or going slower. Focus on better quality sleep and hydration.
What is the biggest obstacle to reaching your goals and how do you get over it?
Finding the time for base building and marathon build-ups with two young kids and a demanding job. I changed the way I train and now doing most of my miles on my treadmill at home (instead of group runs outside pre-kids).
What is the most rewarding part of training?
Putting it all into action during a race and seeing the progress made.
What advice would you give to other members of the Runcoach community?
Choose the training method and volume/running goals that work best for your circumstances.
What feedback would you offer on the Runcoach experience?
Being an experienced runner now training independently, this tool works great to keep me motivated and on track. Having a coach available for questions along the way personalizes the experience further and has helped me when doubts came up along the way.
Whether you're lounging by the pool, enjoying a cool night on the porch, or taking a break between training sessions, a book is a great way to find some extra motivation! Check out our curated reading list:
"Born to Run" by Christopher McDougall
This book explores the secrets of the Tarahumara Indians, known for their long-distance running abilities. McDougall dives into the science and spirit of running.
"Run Fast. Eat Slow." by Shalane Flanagan and Elyse Kopecky
Olympic marathoner Shalane Flanagan and chef Elyse Kopecky share their favorite recipes designed to fuel runners. This book combines the joy of cooking with practical advice on how to nourish your body for optimal performance.
"Running with the Buffaloes" by Chris Lear
This book follows the University of Colorado's cross-country team through a season of triumphs and challenges. Lear captures the dedication and intense training that drive competitive running.
"Let Your Mind Run: A Memoir of Thinking My Way to Victory" by Deena Kastor and Michelle Hamilton
Olympic medalist Deena Kastor shares her journey of mental transformation and how positive thinking played an important role in her running success. Her story is a motivational guide to the power of the mind in sports and life.
"Choosing to Run: A Memoir" by Des Linden and Bonnie D. Ford
Choosing to Run is an inspirational memoir from Boston Marathon winner and Olympian Des Linden, sharing her personal story and what motivates her to keep showing up.
"Finding Ultra" by Rich Roll
Rich Roll’s memoir talks about his transformation from an unhealthy middle-aged man to an elite ultra-endurance athlete. His journey of physical and mental resilience serves as a testament to the potential for personal change and achievement.
“Barn Boots to Running Shoes” by Nancy Kelley
Nancy Kelley, a longtime Runcoach customer, takes you through her experiences of training horses and then ultimately becoming a runner in this pervasive story about her journey.
"Marathon Woman: Running the Race to Revolutionize Women's Sports" by Kathrine Switzer
Kathrine Switzer, the first woman to officially run the Boston Marathon, shares her story of breaking barriers and advocating for women in sports, a must-read for anyone looking for inspiration.
Major milestone:
17 minute PR at Big Sur Marathon
What is the secret to your success?
Running two workouts a week helped me get faster and more comfortable with being slightly uncomfortable.
What is the biggest obstacle to reaching your goals and how do you get over it?
I have a psycho neurological disorder that is as yet undiagnosed. Under stress, I get episodes. Running long distances brings them on but I love to run long distances. It is an art I’m learning to time preventative medication taking while I run. This marathon I was able to stave off episodes until mile 25 when I ducked into a portapotty for 9 minutes to compose myself and wait for the medicine to kick in. My training was enough to have set a 26 minute PR but until I get a diagnosis I also have episodes to contend with when running distance.
What is the most rewarding part of training?
The mile time trial was rewarding for me. I ran faster than I knew I could. Hitting paces during speed interval, tempo, and threshold runs easily as the training progressed showed me my progress as at first I could not hit the paces prescribed. Long runs always made me feel proud of myself.
What advice would you give to other members of the Runcoach community?
Runcoach is an excellent program. Having a coach is very helpful. As things come up and you need to adapt the plan, your coach can do that. The unconditional positivity Cally shined on me throughout training really boosted my spirits and confidence. Follow your plan as best as you can but know you don’t have to be perfect. Other aspects of life demand our time and I couldn’t accomplish all my runs. The program still worked to get me to the finish much faster than before.
Anything else you would like to share?
Cally is kind, knowledgeable, encouraging, and a runner I look up to. She’s a wonderful coach. She took the time to adapt my plan many times.
What feedback would you offer on the Runcoach experience?
It’s a great program with great coaches. I would use it again to reach a PR.
What are you reading?
I’m reading The Way Forward by Yung Pueblo and Subculture Vulture by Moshe Kasher.
What are you listening to?
Mt. Joy, Hozier, and Quinn XCII.
What are your non-running goals for 2024?
Deepening the new relationships in my life.
Ok, but what about running?
I surprised myself by jumping in a 4 miler last second and running 4:55 pace. I think next step will be planning a fall marathon and working backwards from there!
