Just like toe walking strengthens your calves and feet, heel walking shifts the focus to the front of the lower leg - specifically the shin muscles. This drill activates the tibialis anterior, a key muscle for foot control and stability during running. Regularly practicing heel walking can help improve ankle mobility, reinforce proper foot mechanics, and play an important role in preventing shin splints, a common issue among distance runners logging serious miles. Watch on YouTube.
Think 100-meter strides are only for sprinters? Think again. Whether you train for the 5K, 10K, half marathon, or a full marathon, strides are one of the simplest and most powerful tools you can use to become a stronger, more efficient runner.
Strides teach your body how to run fast with good form. Each short burst is a chance to focus on posture, turnover, and speed. Done consistently, they reinforce better mechanics that carry over into your easy runs, tempo workouts, and race day performance.
They’re short. They’re fun. And yes, they work! Watch on YouTube.
Strong calves and resilient feet are important for distance runners aiming to finish a race efficiently and injury-free. The toe walking drill is a simple yet powerful way to activate the small stabilizing muscles in your feet while also strengthening your calves. Incorporating this drill into your warm-up or strength routine can improve foot control, enhance push-off power, and support better running mechanics from the ground up. Watch on YouTube.
Major milestone:
Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also very first race over 10k that I did not walk a single step!
What is the secret to your success?
Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!
What is the biggest obstacle to reaching your goals and how do you get over it?
I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!
What is the most rewarding part of training?
Feeling strong and having increased endurance. Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!
What advice would you give to other members of the Runcoach community?
Listen to your coach! They know what they are doing, and are amazing!
Anything else you would like to share?
I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.
What feedback would you offer on the Runcoach experience?
This is the best training program/coach I have ever had! Could not be more happy!
As the old saying goes, it’s not how you start, but how you finish!
Over the past 3 years, many of you have received recommendations from me about progressive runs. Put simply, this is when you start slower and finish faster.
Ok so why does it work?
Personally, I’ve run many of my best races with easier opening miles. We know for certain that fat stores can be utilized at lower intensity efforts. The average person stores between 130,000-150,000 kcals of fat which is enough energy for 1,300 miles of easy walking. Alternatively, we store about 600g of glycogen or ~ 2,400 kcals of energy. Even though we need ~ 100 kcals to walk or run a mile, the energy sources differ drastically. 
So let’s consider 2,400 kcals of available glycogen stores and the Marathon distance = 26.2 Mi. Obviously we need some of those fat stores to power us all the way through the race. We also know that the faster you run, the more glycogen you burn. In fact, I believe the proverbial Marathon Wall is actually less mental and more physical as many marathoners simply run out of glycogen stores and must slow down to use fat.
This is not just an approach for casual Marathoners or Boston Qualifier types, but also a strategy at the World Class Level. Matt Richtman recently validated his standing at this elite level and positioned himself firmly in the 2028 Olympic Marathon hopeful conversation. He broke through and ran a 2:07 Marathon to become the first U.S. male to win the Los Angeles Marathon in 31 years. His first half split = 1:04:18 and his second half = 1:03:38. How's that for a progression?
There is also a mental aspect of progressive running. If you consistently run your long runs with progressions, you train your mind to expect a faster finish. With a gradual pace inflection over time, the exertion can feel less pronounced and the body can adapt accordingly.
Lastly, with a slower start we should be able to avoid that massive heart rate spike. This allows the cardiopulmonary system to adapt to the strain of running without over due stress of a fast opening mile. In many ways, the opening mile of the Marathon can serve well both physically and mentally as the only warmup needed.
In summary, progression runs provided the benefit of better fat utilization, more gradual introduction of stress to the body and a sharpened psyche focused on the end and not the start. As you pass runners at the end of an event who are low on glycogen stores with elevated heart rates, the benefits of progressive running come to fruition.
So start off slow to finish fast!
Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset.
Step 1: Find a Quiet Space
Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb.
Step 2: Close Your Eyes and Breathe
Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth.
Step 3: Relax and Clear Your Mind
Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization.
Step 4: Set Your Intention
Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong.
Step 5: Picture the Details
Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath.
Step 6: Focus on Key Moments
See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong.
Step 7: Imagine Positive Emotions
Feel the positive emotions that come with running - pride, and satisfaction. These emotions help strengthen the connection between your mind and body.
Step 8: Plan for Challenges
Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them.
Step 9: Repeat Your Visualization
Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races.
Step 10: End with a Positive Affirmation
Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will." This helps reinforce confidence and strengthens your mental focus.
Major milestone:
I completed my first marathon and managed to qualify for the Boston Marathon 2026. I ran the Chevron Houston Marathon on January 19, 2025 finishing 4th in my age group with a time of 3:10.
What is the secret to your success?
I think this app helped me achieve this goal. Earlier this summer, I registered to run an 18 mile trail race in Colorado. I didn’t follow a plan and basically just tried to get in as many miles as possible. I ended overtraining and injuring myself unable to compete in that race. So I decided this time I would follow a plan.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.
What is the most rewarding part of training?
The most rewarding part is the feeling of getting stronger and faster. Running feels easier when you are in better shape.
What advice would you give to other members of the Runcoach community?
Just follow the plan. Be consistent and don’t worry too much about what everyone else is doing. I found myself comparing my workouts to what everyone else was doing but in I decided to trust in the plan Runcoach assigned to me.
Anything else you would like to share?
In the beginning, I had no idea what time I was capable of. I had originally predicted 4 hours for a marathon. I had never run that far and had no clue. Based off a 5k and my data, the app predicted I’d run a 3:15 and I thought no way. I finished with a 3:10. I am still shocked and happy.
1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.
2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.
3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!
4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.
5-Don’t skimp on sleep! Rest is essential for your health.
6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.
7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.
8-Spend time outside getting fresh air on a daily basis.
9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.
10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!
Originally Written by; Neely Gracey 2020
Major milestone:
My milestone is ongoing. Keeping up with the schedule and staying as healthy as possible. 
What is the secret to your success?
I would say my secret to success is I don’t give up easy. There is also determination, positive attitude and support from my family, especially my husband.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.
What is the most rewarding part of training?
Most rewarding part of training is finishing a run, keeping blood pressure and weight under control.
What advice would you give to other members of the Runcoach community?
Keep trying! It usually takes me about 3 weeks to see progress. Of course, that is sticking to the schedule more often than not.
It is okay to take a day off once in a while, especially if you don’t feel well or need sleep.
There are also different kinds of workouts, like bike, swim, yoga, pilates, strength training.
Anything else you would like to share?
I really like the quote “You get more compliments for working out than sleeping in!"
What feedback would you offer the Runcoach experience?
I really like the flexibility on the website. The schedule tells me what activity is scheduled, but I can also change it. It also lets me know if I am on track with mileage and XT workouts.
