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Published Jul 6, 2021

s1/e26 "Leveling Up" with Coach Sara Manderscheid (@sayrahrunshappy)

Elisabeth Scott and Coach Sara Manderscheid delve into transformative coaching strategies with a focus on personalized training, goal setting, and the critical roles of nutrition, rest, and community. Discover how to elevate your running game through balanced training and immersive retreats that foster both performance and community spirit.
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  • Easy vs. Hard

    Understanding the balance between easy and hard running days is crucial for preventing burnout and injuries. emphasizes the importance of maintaining a conversational pace during easy runs, allowing runners to recover and prepare for more intense sessions 1. She suggests using heart rate monitors or simply ensuring you can hold a conversation while running to gauge the right pace 2. adds that easy paces can vary based on factors like weather and fatigue, and it's normal for them to slow down during high-volume training periods 3.

    If you can share a story and not be gasping for air, that is your conversational pace.

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    This approach not only aids in recovery but also enhances long-term performance by avoiding the "gray area" plateau many self-coached runners face.

       

    Rest Days

    Incorporating rest days into a training routine is essential for recovery and performance enhancement. shares her personal journey from overtraining to understanding the value of rest, highlighting that constant activity without rest can lead to burnout and injuries 4. She advises runners to take one to two rest days weekly, engaging in light activities like walking or yoga, or simply relaxing 4. notes that this shift from a "more is better" mentality can be challenging for those accustomed to fitness class cultures.

    You actually get stronger, fitter, and faster in the periods between your runs, not on the runs themselves.

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    This mindset change is crucial for sustainable training and achieving long-term goals.

       

    Training Volume

    Determining the right training volume is key to optimizing performance and preventing injuries. explains that training volume should be personalized, as elite runners vary significantly in their weekly mileage based on what works best for them 5. She stresses the importance of listening to your body and adjusting mileage when signs of fatigue or injury appear 5. adds that training should consider time spent on feet rather than just miles, as this varies greatly depending on an individual's pace.

    It's not just about miles on feet, it's about time on feet.

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    This approach ensures that training is both effective and sustainable, allowing for continuous improvement over time.

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