Training based on effort not only helped me get faster and last longer, but it also made running so much more enjoyable 👏🏼 the only time I plan out runs using a pace range (never just a specific pace) is when I’m getting close to a goal race and have already figured out what my target race pace will be. I’ll then use this pace to plan my speed workouts accordingly. This is usually like the last month of marathon training. Otherwise I’m literally just running based on efforts: easy, tempo, hard interval, and steady state (moderate) 👍🏼 it works for me AND so many other successful runners I’ve learned from!
What’s your focus during runs—pace, heart rate, or effort??
#runningtraining #runfaster #marathonrunners #womenrunners #keeprunning #runningreels #runninginspiration #parkrun #heartratetraining #chicagomarathon #endurancetraining
You can almost always catch me buried in the middle of a pack of fast guys 🏃🏻♂️🏃🏻♀️🏃🏻♂️ I love my local races and being able to work hard alongside the speedy Miami fellas 💨 you guys are always the best motivation out there!
Happy Monday! What’s your big workout this week?
#mondaymiles #halfmarathoner #marathongirl #keepshowingup #fitrunner #irunthisbody
Patience is actually at the top of the list 🫠 getting injured is a true bummer but when you can finally run, even if it’s just a couple of miles with walk breaks, you’re like the happiest person in the world.
I started with 3-4 days of short easy runs during month 1 and didn’t add any speed work until halfway through month 2. My hard runs are pretty short right now: 2 days per week and just 2 silly little miles total of speed each.
I’m still doing so many of my rehab exercises to this day and prioritizing listening to my body. I take my easy runs suuuuper easy and pushing hard on my speed workout days. Prepping my little body for a 50k race has been fun—my endurance is truly through the roof, and it’s amazing to see what the body can do 🤩
Food + strength training have been such a vital piece of the equation. Don’t skimp on the calories!!
Anyone else returning from injury or a long time off?
What are you struggling with right now?
#runninginjury #rungirl #womensrunningcommunity #runnerforlife #returntorunning #keepshowingup
#ad Sleep used to be the thing I tried to “fit in” after everything else 🛌 Now? It’s part of the plan—because better workouts, better recovery, and honestly better everything starts with better sleep 👏🏼 Lately I’ve been making my nights feel a little more intentional—slower evenings, less scrolling, and trying Natrol® Ultra Sleep—it’s a 3-in-1 blend with melatonin, GABA, and Dream Botanicals designed to improve sleep quality and support all 4 stages of the sleep cycle† because every great performance starts with a great night’s sleep ✨
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
I love all the heavy weight lifting, but a runners gotta do the silly little body weight stuff too 🙃 when I had my full year of knee issues (IT band syndrome, patellofemoral pain & MCL tear), these were always on my schedule 3x per week ✅
3-4x 12-20 reps 👏🏼
Dealing with any pain or injuries right now?
What’s been your toughest injury to bounce back from?
#physicaltherapist #runningworkout #runnersknee #strengthtrainingforwomen #runfast
treadmill runs deserve better PR 🤝🏼 people love to call them boring, but honestly…some of my strongest training blocks have included A LOT of treadmill miles. They’re not always the most exciting, but they’re one of the easiest ways to stay consistent 🏃🏻♀️➡️
benefits of treadmill running that I’ll defend forever:
📌 controlled pacing = great for speed workouts + practicing race paces
📌 incline work always available & builds strength QUICK!
📌 less weather excuses = more consistency
📌 softer surface is better for the joints during higher mileage weeks (you recover faster!)
📌 builds mental toughness
📌 it’s the perfect tool to stay consistent when you don’t feel like running — just put on a show and zone out!
outdoor runs will always have [most of] my heart, but treadmill runs absolutely make me a stronger runner 🫡
#treadmillworkout #runninggoals #marathons #fitrunner #runinspiration
it’s a love/hate relationship 🙃 well, it’s truly not really ‘hate’… it’s more like moments where I hate that I love this sport lol
Miami hot af summer is peaking through but we are going to be bad ass and grind anyway — when I start to remember how hard it feels to train in the sauna, I just say “so what if it’s hard??” and I remind myself how I strong I’ll get by September 💪🏼
What will you be training for this summer?
#runninggirls #heattraining #marathonlife #runmotivation #keepshowingup
The thought makes me feel better BEFORE I get outside for my “easy long run”, but there’s never anything that’s actually “easy” about running for 2+ hours 😂
I’m already mentally preparing for summer training in Miami — it’s already so hot so I need to already put on my big girl pants and tough it out 🥵
Is the weather heating up quick for anyone else?
#longrunsunday #runmotivation #runnergirl #irunthisbody #runspiration
what my friday mornings will look like for the foreseeable future 🤪 a weekday long run means I can sleep in BOTH saturday & sunday and that’s so amazing :o)
it’s getting warm out but I remind myself how miserable I was when it felt cold so I’m okay with it lol
Sticking to 16-milers for a bit and then will move on up from here starting in June 😟
What’s your Friday movement looking like?
#thelongrun #fridayfitness #runnergirls #runningwoman #marathoner
consistency with running has never come from being motivated 24/7– actually I rarely feel motivated to run 👀 It comes from routines, flexibility, discipline, and remembering why I started training to be a runner in the first place 🤍
Some runs do feel amazing. some feel like 💩 but ALL of them still count & make me stronger.
What helps you stay consistent? 🏃🏻♀️✨
#runningtips #runfaster #runmotivation #runnerlife #womensrunning
running is fun until you realize you actually have to recover from it 😅 I just restocked a couple staples from iHerb.com—California Gold Nutrition Creatine Monohydrate to help maintain my muscle strength during marathon training and L-Glutamine to support my recovery. I’ve been loving iHerb because they prioritize delivering high-quality authentic products that are stored effectively to preserve freshness 👌🏼 and they have everything from supplements to beauty, home, groceries, and even pet products. I find everything I need! Stock up on all your essentials at iHerb.com — linked in my bio! Use code STEPH to get 25% off $60 for new customers and 20% off $60 for returning customers ⭐️ #iherb @iHerb #ad⭐️
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omg the most boring run ever 😑🥱😵 but it’s done. Low back pain made me do it. Idk what I did on Thursday but i tweaked my back somehow—decided to force the most gentle pace I could for a full 16 miles. It felt never ending. But it was cool to feel like I could’ve physically kept going for another 10 miles when I was done 😅
My back likely gave out on me bc I’ve been slacking a bit on core strengthening so I plopped myself on the floor after this run and got in a few safe moves — swipe to see!
Are you team easy long run or long run workout?
#longrunday #marathongirl #runningforlife #nevernotrunning #fitrunner
![treadmill runs deserve better PR people love to call them boring, but honestly…some of my strongest training blocks have included A LOT of treadmill miles. They’re not always the most exciting, but they’re one of the easiest ways to stay consistent ️ ️benefits of treadmill running that I’ll defend forever: controlled pacing = great for speed workouts + practicing race paces incline work always available & builds strength QUICK! less weather excuses = more consistency softer surface is better for the joints during higher mileage weeks (you recover faster!) builds mental toughness it’s the perfect tool to stay consistent when you don’t feel like running — just put on a show and zone out!outdoor runs will always have [most of] my heart, but treadmill runs absolutely make me a stronger runner #treadmillworkout #runninggoals #marathons #fitrunner #runinspiration](https://sp1.picnob.com/p/pt_6727582163535029537355_0_eae2f8e7339ad6b143f66582680fe458.jpg?o=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&h=423b7791d3fa998f77ba7a3841b2dc29)
