Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories
Tom McGlynn

Tom McGlynn

Tom started runcoach in 2002. His main objective was to equip more runners with the successful training philosophies he was exposed to. In 2007 Tom and the team found a way to make our proven training more widely available through the new online resource

Tom has qualified for the Olympic Trials Marathon three times (2000 ’04 and ’08). He trained under legendary coach Harry Groves at Penn State and graduated in 1996. Tom ran with the Nike Farm Team and Coaches Jeff Johnson, Vin Lananna, Jack Daniels and Ray Appenheimer from 1996-2004. From 2004-2006 Tom served as Assistant Distance Coach to Frank Gagliano for the Nike Farm Team.

Through runcoach Tom has helped thousands of runners set new PR’s. He has trained Marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running with the right approach.

We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team. rc

Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible.  She puts that belief to the test as she balances her own running career, coaching, and a baby on the way. 

Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.

We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.

Follow us and learn more from Neely!
Twitter, Instagram, and Facebook
@runcoachsays @movecoachsays

Guest Blog Post from Heather Tanner

Heather Tanner is a 3-time Olympic Trial marathon qualifier, 2004 USA World Half Marathon Team Member and decorated NCAA Cross Country and Track & Field Athlete during her time at the University of North Carolina and Stanford University. Tanner is currently preparing for the 2016 Olympic Marathon Trials and offers her advice on fueling for the marathon to runcoach and movecoach trainees. 

There are many things to worry about in the final days leading up to a marathon. Like mapping out a race strategy in line with your fitness so that you don’t end up becoming intimately acquainted with the “wall”. Like taking care of the not so little things such as sleep, nutrition and stress management to ensure that you can get to the starting line healthy. Point is, fueling strategy really shouldn’t be one of those worrisome things. As long as you practice your fueling method in the long runs leading up to the race and have figured out a way to ensure regular carbohydrate replenishment during the race, you will be ok on this front.

During my first marathon experience (Columbus Marathon, 2003), I was a novice on many fronts and broke some major cardinal marathon rules (most importantly: don’t start a marathon injured, ever!). I had no idea what I was doing on the fueling front either and recall being alone at the expo the day before, trying to decide what type of fluids to try (water or maybe that new, strange-tasting Accelerade?) and how many gels I might need (is 1 or 2 enough?). As was inevitable, my hip injury helped me avoid hitting the wall, by slowing me down in the form of 8 stretching breaks. Not pleasant, for the record. Let’s just say fueling probably would have gotten the better of me had something else not have gotten there first.

Fortunately, I’ve had the opportunity to learn from some amazing runners over the last 10+ years and have since followed a few simple yet important guidelines in order to avoid the “bonk”:

1.) Take fluids as EARLY as possible – Do not pass the early water stations by. I typically try to take fluid at every station available, sometimes both water and the race-provided electrolyte beverage. This often means fluid consumption at least every 2 miles. You may only successfully take in a couple of ounces per cup, depending on your speed and your ability to coordinate moving and drinking at the same time, so it’s better to focus on frequency of water stops.

2.) Take your gels SLOWLY – Your digestive system can only absorb about 1-1.5 grams of carbohydrate per minute. An average gel contains 20-22 grams of carbohydrate. The quick math here means that your body can’t keep up with you very well if you down the whole gel in one second. In addition, gel consumption becomes even slower if you do not consume it with adequate fluids. I may take a gel every 4-6 miles during the course of the marathon (4-5 gels in total), but I take each one in slowly.

Note: Magdalena Lewy-Boulet, US Olympian and VP of R&D for Gu, told me about me this slow Gu consumption method after she had a successful marathon in cold “frozen Gu” weather (CIM, 2001 – 2nd: 2:37:57). Her Gu had formed into a cold, solid state and she was only able to consume small amounts at a time as it thawed. Despite this, Magda felt properly fueled.

Logistically, slow gel consumption can present some challenges. I prefer to hold onto the packet and take a small amount every minute or so, i.e. “sipping” on the gel. It can become a sticky mess, and the only helpful thing I can offer here is that this is all less annoying if you are wearing gloves. If you prefer other types of fuel, there are options that are already conveniently partitioned into smaller caloric chunks. Think Sport Beans or Clif shot blocks. Always intersperse gel consumption at or near water stations and practice this slow fuel consumption method in training.

3.) Ingest electrolyte-based drinks, not just water - This is another fairly obvious one, but not always followed. Research has supported evolution of sports drinks over recent years and many are purportedly optimal for electrolyte replenishment during the marathon. If you have the choice, it’s best to use beverages backed by science and your own experience. Osmo, UCAN, GuBrew and Nuun are some good newer beverage options with solid science to support their use. The more common beverage choices serve their purpose for most of us too though (Gatorage, Powerade, etc.).

The same slow carbohydrate absorption rule may apply for your electrolyte drink, but remember that these drinks are often significantly diluted, which can be a good thing. If the race-provided drink tastes too concentrated, try to balance it out with more water consumption at the next station. This may help your digestive system to absorb the carbohydrates more easily.
Also, if you are at all at risk for hyponatremia, or essentially over-hydrating, counterbalancing your fluid intake with an appropriate volume of electrolytes is even more important. The risk threshold for hyponatremia is known to apply to those who consume approximately 8 oz of fluid (any type) every 20 minutes (a lot!) and this risk is even higher if that fluid is water alone. Don’t over drink.

4.) Adapt your strategy for weather conditions – Heat and/or humidity will of course greatly increase your rate of sweating and will necessitate increased fluid consumption. Stay on top of that early. Potentially equally damaging in a different way, extremely cold conditions may interfere with your desire to consume fluids. You could then be at risk for dehydration and subsequent muscle cramping if you do not drink according to your normal plan, despite your perceived lack of thirst.

5) Don’t worry if something goes wrong – If you miss a water station, or an untrained child volunteer throws the cup all over your shirt at mile 16, do not panic. It will be ok as long as you’re following rule #1. Make it up for it at the next stop by grabbing both water and electrolyte drinks. 

I try to remember these themes as I race, but do so in an unscientific way because, in most cases, there are many other elements you cannot control over the course of 26.2 miles. You don’t want to create an overly specific fueling plan in case it becomes difficult to execute. One missed water station and you could find yourself in an unnecessary tailspin of distraction. Based on your individual body composition, it is certainly possible to estimate the precise amount of carbohydrate, electrolyte and fluid you should consume over the course of a marathon. It is extremely difficult to make that precision happen in real life, particularly if you are not fortunate enough to have the luxury of elite water bottles placed at regular intervals over the course. Fortunately, by keeping these general guidelines in mind, you can still get pretty close to optimal fueling and feel good come mile 26!

June 24, 2014

A runcoach upgrade

At runcoach we are always researching new ways to help you move more and run faster.  Tonight we will introduce several new enhancements for you.

After much demand we have created a new walk program.  This program is designed for members intent on walking more miles or completing a race walk.  Of course the experience is powered by the runcoach engine and adjusts to your progress and background.

Secondly, we recently completed a deep analysis of your results particularly from various distances.  As a result, we have made some adjustments to our predicted races times to match them even closer to your previous results. These changes came from the analysis of over 100,000 race results - you sure have been racing! 

We will take our service offline tonight from 6:00 PM to 9:00 PM Pacific Standard Time to accommodate the upgrades. 

We're excited to introduce even more data-driven guidance and look forward to our future succes together.

Race day is almost here! Remember to lay low and stay off your feet the days before the race. Your reward is race day itself and the challenge of running. . . .

Arrival

Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).

Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Morning Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

I suggest that you start 5-10 seconds per mile slower than your goal pace. By the 2nd mile you should be running at around goal pace while listening to your body. I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Fluid stations will be located at 4 stations throughout the course. Take note of these opportunities to rehydrate and plan to drink 4-8 ounces every 20 minutes. It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control for the first half of the race. We want to save a little bit for the final miles.

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a runnining machine!

You are programmed to give your personal best so. . .

Go get that last cup!
December 06, 2012

Lunges

December 06, 2012

Hamstring Balance

December 06, 2012

Quad Stretch

December 06, 2012

Toe Touch

Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .

Arrival

Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).

Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Morning Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower.  By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13).

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a runnining machine!

You are programmed to give your personal best so. . .

Go get that last cup!
August 21, 2012

The Art of Hydration


screen shot 2012-08-21 at 4.27.42 pm

You already know how to hydrate and how to run.  But do you know how to put the two together?

It has been proven that proper hydration can drastically improve race results but many runners have trouble drinking water and sports drink while on the move.  The constant motion jostles your stomach which is already void of necessary blood resources which are attentive to your leg muscles. This is one of the many reasons that the art of hydration is essential.

We use the word ‘art’ as opposed to ‘science’ because there is a limited amount of calories and fluids that can be utilized intra-run (unlike cycling, walking and other activities).  Because of this we recommend experimentation to determine the most effective personal hydration routine (ie. Much like runcoach training the below is not a one-size-fits-all assignment. Experiment and find the routine that works best for you).

Here are some tips to get started:

  1. Your hydration routine starts before the run
  2. Drink 8-16 ounces of water or sports drink with your pre-run breakfast (slightly more on race day when you are up early and have more time to digest)
  3. Coffee shouldn’t count into this equation as it is ultimately a diuretic (makes you pee)
  4. Caffeine is fine to consume as is normal for you
  5. Clear urine is a great sign
  6. Stay hydrated leading up to the run
  7. Take one final bathroom break right before the run
  8. Then take one final drink before your start (less than 2 minutes prior is best)

For runs longer than 75 minutes or runs in the heat, you will need more than just water.  We recommend sports drinks containing sugar and salt in appropriate quantities.  Here are some tips to pick the right drink for you:

  1. Check the race website you are training and find out which sports drink they will serve on the course
  2. If the race drink sits well with your stomach then stick with it; if not go for an alternative
  3. Look for ingredients that include sodium (salt/electrolyte) and sucrose (sugar)
  4. Become well acquainted with the drink and find a way to have it on race day (carry a bottle)
  5. Drink 4-8 ounces of fluid every 20-30 minutes within the run
  6. Sports gels can be effective as they include key nutrients – take these in lieu of a sports drink.  They must be taken with water.
  7. Because of caloric density you may only need to consume gels at every other fluid stop – keep up with water at every stop

Start refining your personal art of hydration at least 10 weeks prior to race day and practice before, during and after most runs.  Here are some tips for refueling on the run without carrying a water bottle:

  1. Hide your water bottle somewhere along your running route
  2. Plan to pass this spot every 20-30 minutes or place more bottles along your route
  3. Invest in a fuel belt.
  4. Enlist a friend to ride a bike with you or meet you intra-run to provide fuel
  5. If gels are your fuel of choice simply carry some with you and then target public water fountains along your course

The exact amount you need to drink can be tricky and will vary from person to person.  Here’s a science project to help you learn about your hydration needs:

  1. Weigh yourself prior to a run without any clothes on
  2. Go for a run
  3. Re-weigh yourself after without any clothes on
  4. Calculate the difference and hydrate accordingly within your next run

Example: if you weighed 160 before a 90 minute workout and then weigh 157, you have lost 3 pounds and require 48 ounces of liquid. Your schedule for a similar event would be 8 ounces every 15 minutes to maintain your weight.

Note: This is just an example.  Please try this yourself and keep in mind that the amount you need will vary depending on the temperature, humidity and other personal physiological factors.

Proper hydration can improve your race results from 5K to the Marathon.  Invest some time into the development of your art of hydration.

Share your hydration thoughts with us on Facebook at runcoach.com and qualify to win a half-zip, technical runcoach shirt.

<< Start < Prev 1 2 3 4 5 6 Next > End >>
Page 1 of 6
Runcoach is a brand owned by Focus-N-Fly, Inc Copyright 2019