Category: Run

Run Smarter, Not Harder: Posture Tips for Injury-Free Running

by fullcircle, posted in Blogs, Run

With running season in full swing, I want to share my video on running posture to help you achieve your best performance.

Running can be simple and enjoyable when you harness your body’s natural spring and the force of gravity. Instead of fighting the run, think about literally falling forward, using your hamstrings to lift your heels up behind you. It’s about efficiency, not effort.

Key Posture Tips for Running Success:

Good posture is essential from toes to nose, both in life and while running. Here’s what to keep in mind:

  • Stand tall but stay relaxed: Focus on keeping your body aligned without tension.
  • Ears over shoulders.
  • Shoulders over hips.
  • Hips over knees.
  • Soft knees over feet.

Now, here’s where the magic happens:

  • Fall forward from your ankles: Let gravity do the work for you.
  • Arms bent at 90 degrees: Swing them front to back like pendulums, without crossing the midline.
  • Pull heels up: With a relaxed ankle, lift each heel up behind you, one at a time.
  • And repeat—that’s running!

Aim for 45 steps in 15 seconds for optimal cadence and foot strike. Check out this quick video to see it in action:

👉 Watch the video here

Ready to Take Your Running to the Next Level?

Are you training for the Miami Marathon or any other upcoming race? Maybe you’re looking to become a faster runner or recover from an injury? If any of these sound familiar, I have exciting news!

Run Essentials is officially open for enrollment, and I’d love to invite you to join!

Is This Program Right for You?

Let me ask you a few questions:

  • Have you signed up for a race but feel confused about how to train?
  • Have you tried running before, only to end up injured after just a few days?
  • Are you aiming to run faster, improve your technique, and feel better with each run?
  • Do you find yourself relying on random tips from social media that just aren’t working?
  • Are you overwhelmed by how to train, unsure how far to run or at what pace?

If you nodded yes to any of these, you’re not alone. Running can be confusing without proper guidance, and without the right structure, you risk not reaching the finish line, getting stuck in frustration, or worse—suffering a chronic injury that sidelines you.

Don’t Let Confusion or Injury Hold You Back

This is your chance to join a supportive community that will inspire and guide you to achieve your goals. Picture yourself crossing the finish line—feeling stronger, more confident, and setting an amazing example for yourself and others.

Run Essentials offers the tools, structure, and support you need to run your best. Whether you’re just starting or want to elevate your performance, this program will help you get there.

Enroll today and take the next step toward achieving your running goals!

 

Sign Me Up!

Which Body Parts Contribute to Running Performance?

by fullcircle, posted in Blogs, Run

What’s up Runners and Triathletes?

Do you know the most important places in the body that contribute to running performance?

Trick question, because running is a total body movement but there are certain areas that are essential to being a stronger runner.

Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

Sitting is the new smoking

Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day, driving in the car or working at your desk slumped forward at your computer at work.

This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

Running shoe choice is also a factor – high cushion, high heeled running shoes negatively affect running performance despite what the billion dollar shoe industry wants you to believe!

High heels for women and heavy pointed work shoes for men, along with the new trendy 3-5 inch cushion high heeled running shoes can also cause major issues in your running performance.

These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed. Your balance and foot strike are greatly compromised with instability instead of shock absorption as you may think!

The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome, low back pain, and neck pain just to name a few.

Add more running volume and you can be in a world of pain.

It’s time to Master Your Next Run Race with Run Essentials

Exciting news—Run Essentials is officially open for enrollment, and I’d love to invite you to join!

You might be wondering if this program is right for you. Let me ask you a few questions:

Have you signed up for a race but feel confused by all the details of training?

Have you tried running before, only to get injured after just a few days?

Are you aiming to run faster, improve your technique, and feel better when you run?

Are you relying on random tips from social media?

Or are you simply overwhelmed by how to train, not sure how much to run, not sure how much to run or how fast?

If you resonate with this, you’re not alone. The logistics of training can be overwhelming, and without the right guidance, you risk not crossing the finish line, staying stuck in frustration, and never reaching your running goals. Worse, you could end up with a chronic injury that sidelines you altogether.

Don’t let confusion, frustration, or injury hold you back any longer. This is your chance to join a community that inspires, supports, and pushes you to achieve your goals. Imagine the pride of crossing the finish line, feeling stronger, more confident, and setting an example for yourself and others.

Run Essentials provides the tools, structure, and support to help you run your best.

Enroll today and take the next step toward achieving your running goals!

Register For Run Essentials

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

Beat the Heat! How to train and race when it’s HOT outside!

by fullcircle, posted in Bike, Blogs, Race Specific, Run, Swim

It is HOT! The hottest it’s ever been in the history of the world, according to the news!

Please be careful when training in the heat.

Training in the heat can cause excess dehydration, high heart rates, heat stroke, and death! But you can do lots of things to help your body handle the heat and still be able to train and race.

  • Practice training in the heat gradually. Start with 15-30 minutes and increase based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.
  • Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate with electrolytes post-sauna.
  • Hydrate and fuel a little extra than you think you should. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.
  • Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes.
  • Cooler drinks can help while training in the heat, but be careful with cramping in the stomach if the drink is too cold; one tip is to hold the ice water in your mouth for a few seconds before swallowing and take smaller sips.
  • Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.
  • Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer.
  • Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!
  • Never skip an aid station on the race course; reduce your pace to keep moving forward as needed.

I used every single one of these tips while riding across the desert during RAAM in 2022. They make a big difference when racing warmer races for my athletes and me.

Happy heat training and racing!

Join my private Facebook group, Triathlon Obsessed, for tons of tips and triathlon support!

If you’re curious about what’s possible with your training, schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: http://www.scheduleyou.in/5ZIsVaU 

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

Full Circle Coaching Training Tips: Are you in the Zone?

by fullcircle, posted in Bike, Blogs, Run, Swim, Testing


Are you using Training Zones to guide your training and racing?

If not, you are missing out on vital information to help you achieve your triathlon goals much more quickly.  Most triathletes spend 6-15 hours per week training.  You might as well have some focus and purpose for each and every workout so you can spend less time training, get better results and have a life outside of triathlon as well!  After a 4 to 6 week acclimitization period where you are getting the body used to training 4 to 6 times per week and working on skills in each sport, it is vital to perform some field and or lab tests to discover your training pace, heart rate and power zones.  Without these numbers you are guessing at where you should be spending time getting faster and most likely training in the “Black Hole” where many triathletes spend WAY to much of their time.

The black hole of training is the pace or speed where it feels hard but there is no real purpose to it.  By training in this zone you can only achieve a certain level of fitness.  To be able to get faster and stronger you need to spend time in all training zones in a periodized method to be able to peak for a specific race.  There are a myriad of different methods but picking one and sticking to it is the key.  Then if the results are achieved we know that it worked. If not we go back and look what was missing or needed and adjust and tweak and try again.  Every single athlete is different and it can take a little time to figure out the training zones that need the most work, but it is well worth it.

How we do it at FULL CIRCLE COACHING:

Swim: Pace tests for different distances (long course & short course), then train the paces specific to race distance with form work and speed work at specific times in the training cycle.
Bike: Lactate threshold field tests and or blood lactate tests, then train the most inefficient zones and zones specific to race distance.
Run: 5k and 10k races for field tests and or VO2 max or Blood Lactate testing, then train the zones specific to race distance.

After getting the results of the tests, we create the zones for training and then the periodized training plan to train certain zones for training blocks or set periods of weeks.  This is where it becomes an art and the better the communication between coach and athlete the better the coach can adjust the workouts and achieve the desired outcome.  This is what the upload function on Training Peaks and the Post Comments box in your workouts is for.  After you perform the work, you upload the results so your coach can analyze and see if you were successful. Then build upon success and keep moving forward.

Next Step:

We retest every 6 to 8 weeks, we tweak and adjust depending on the distance of the “A” race.  One of our motto’s is “Strong Before Long” and “Long is Wrong” even for my Ironman athletes! We prescribe minimalist training and specificity which will get you where you want to be much faster with less overuse injury and more power and strength!

Let us guide and coach you to success… Contact me today by email: info@fullcirclecoaching.com to get started on setting up your zones for training.

From Being Hit by a Car to Starting his Triathlon Journey: Meet UTC Rockstar Mark Testoni

by fullcircle, posted in Bike, ROCKSTARS, Run, Swim, Ultimate Tri Camp

Rockstar Triathlete: Mark Testoni

Coaches Notes:

Mark and I met a year ago and almost started coaching when he was hit by a car on his bike. We had to postpone training until he recovered, and camp was the perfect kickstart to his training program. He could swim, bike, and run again, so I invited him to join us. 

Since we have three different coaching levels at Ultimate Tri Camp, he started on day one in the C group and had enough fitness to enter the B group on day 2.

I’m super proud of Mark for putting aside his hesitation at being a newbie and simply embracing his own process and learning each day. 

His progress has been impressive, and I’m super excited about his 2024 Tri Season. We will start with a few sprints, move to International Distance, and end the year with a 70.3. 

Let’s Do this, Mark! You are a Rockstar Ultimate Tri Camper!

Age: 68

Profession: I am a semi-retired military and tech industry executive. I am currently Chairman of cBEYONData, a software and tech services firm. 

Why did you choose Ultimate Tri Camp for help in your triathlon journey?
As an older athlete new to the sport, I wanted to learn and hear the experiences of others in the sport. I am pretty much a novice, but I have experience as a modestly successful distance runner from many years ago.
Avid Peloton rider in recent years. Nowhere near a lap pool in 50 years.

Coach Erinne articulated how the camp could help—and it did!

 

Please share your BIG goals and how Ultimate Tri Camp supported you:

1. Understand how to approach training and recovery. Discussions and listening to the experiences of athletes and coaches are all amazingly helpful.

2. Become an effective swimmer at a distance. I arrived at camp with the ability of your average rock—floating was a challenge 😂 . I learned a number of swim drills. I watched and was very much inspired by the rest of the group and their great abilities. I am very motivated to improve—I will soon.

3. Want to complete a 70.3 when ready—so inspired beyond watching and listening to everyone at camp. I’m a determined person, and everyone was so encouraging—I have no doubt I will get there.

Tell me about your successes so far:

I spent my past year recovering from a cycling accident and some secondary physical challenges. Camp timing was perfect as I am starting to ramp up.

1. More confident in the water.

2. Improved running and biking technique.

3. Signed up with FCC for the complete Triathlon Transformation training program!

What were some of your most considerable Improvements in performance at Ultimate Tri Camp?

Swim: Arrived: swimming like a ‘listing ship.’ Departed: drilling properly and more focused.
Bike: Better technique with riding in groups and climbing
Run: Improved body and arm position
Nutrition/Health: Comprehend the purpose of supplements and their use.
Mindset: inspired and highly motivated.

Name 2 or 3 things that have made the most significant difference in your triathlon performance after participating in Ultimate Tri Camp:

1. Inspiration—from the athletes and coaches. Each gave me ideas, lessons, and shared experiences that genuinely moved and motivated me—even more than I could have ever expected.

2. Network—knowing so many others with FCC is a resource, help, and encouragement.

3. Knowledge—learned so much.

What excites you the most about being involved in triathlon? 
It’s the ultimate sport, where you work and compete primarily against yourself to achieve goals, yet collaborate with coaches and other athletes to pursue goals. It transcends specific abilities and drives focus, preparation, and determination. I am very excited to drive toward objectives in parallel with a great team.

What was your favorite part of Ultimate Tri Camp?

I’d be lying if I said it was the ‘ice plunge’ 🧊 😂. The people and camaraderie were second to none. I’ve used the word ‘inspired’ a ton at camp and after. I owe so much to everyone who attended; it boosted my journey.

What would you say to someone on the fence about attending Ultimate Tri Camp?
Go! It’s a safe environment for interested athletes at any level or point in their journey.

Are you coming back next year?
Absolutely

Do you want results like these?

Join us at Ultimate Tri Camp 2025 and learn cutting-edge swim, bike, run, and strength training skills to improve your speed and efficiency.

Ultimate Tri Camp is a 7-day event guaranteed to improve physical and mental performance.
 The Ultimate Tri Camp experience touches your soul and empowers your performance like nothing you’ve ever tried.  It’s the perfect venue to fine-tune your training and get you RACE READY!

All level triathletes are welcome.  Our triathlon camp programs are specifically designed to zone in and strengthen skills based on your athletic level.

Register before April 15, 2024, and get 30% off the registration fee (payment plans available). Click here to register today!

 

Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.

Even Coaches Can Benefit from UTC! – Heather’s Rockstar Story

by fullcircle, posted in ROCKSTARS, Run, Swim, Ultimate Tri Camp

Rockstar Triathlete: Heather Shrouds

Coaches Notes: Heather reached out in January, excited to be able to get such a great discount on Ultimate Tri Camp as a USAT certified USAT Coach, earn her CEUs, AND learn the “behind the scenes ” about how I coach my athletes and the Full Circle Coaching Methodology. 

I love being able to support USA Triathlon coaches in the application of their knowledge.

There are many different coaching styles, but with my 27 years of experience coaching thousands of triathletes and hosting over 20 triathlon camps, I believe that including training in more than just swimming, biking, and running is imperative to keeping a triathlete doing the sport they love for a lifetime. 

At Camp, Heather saw firsthand how to coach the campers on the importance of technique in the swim, bike and running can prevent injuries from overusing the repetitive motion of a triathlon with the use of video analysis and metabolic field testing. Learning breath work, Kihara stretching, Eldoa spine strength, foot strength, and so much more can impact her triathlon performance and help her coach the athletes she is coaching. 

Thanks, Heather, for coming in with an open mind and participating fully at Ultimate Tri Camp. You have so many new tools to implement into your coaching practice! You are a true Rockstar Coach/ and Camper!

—

Age: 48

Profession: Personal Trainer and Triathlon Coach

Why did you choose Ultimate Tri Camp for help in your triathlon journey?
I was at this triathlon camp to earn my CECs for my USAT Certification and improve my form in my swim and run. I knew something was off, but I was still determining what to expect. This was my first triathlon camp ever!

Please share your BIG goals and how Ultimate Tri Camp supported you:
My big goals are to swim 750m under 15 minutes, bike 20+mph, and run a 20-minute 5k
I started my weight loss journey in the fall of 2009. I have lost 100 lbs so far. I fell in love with Triathlon after my first swim, even though I was terrified of the open water. Triathlon and Duathlon Worlds and I have qualified for and competed in Age Group Nationals.

Tell me about your successes so far:

Swim – being more efficient and converting to breathing every 2 strokes instead of 3
Bike – getting my love back for riding outside.  I had been riding on the trainer a lot because of life schedule.   Riding in Clermont during Ultimate Tri Camp was beautiful, and riding in traffic was challenging, but I overcame my fear with the group’s safety.
Run – seeing my form on video during the video analysis and the corrections we made.

What were some of your biggest Improvements in performance at Ultimate Tri Camp?
I learned even more about my gut health. I love the ELDOA, meditation, and yoga. Honestly, it all was excellent.
1) Getting my love back for riding outside
2) Recovery strategies 
3) The Magnesium cream and Perfect Aminos are a game changer

What was your favorite part of Ultimate Tri Camp?
The camaraderie and the edge of competing with everyone—all of it, honestly. If I had to pick the ELDOAs, I have never done them before, but they’re a game changer for sure.

Are you coming back next year?
Yes, I plan on it!

Ready to get your best time yet?! Here’s how you can get access to Ultimate Tri Camp!

UTC 2025 will be held February 17-23, 2025 in Clearwater, Florida.

As one of our valued subscribers, you can take advantage of 30% off of registration if you claim your spot before April 15, 2024.

Click here to pay in full.

Click here for the payment plan.

Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.

From Heart Condition to Sprint Triathlon PR – Mark Fajet

by fullcircle, posted in ROCKSTARS, Run, Swim

Rockstar Triathlete: Mark Fajet

Coaches Notes:

I was definitely a little concerned with Mark’s prior heart condition when we started training, so I was extremely conservative about his progression through the training program. Prioritizing technique over tons of volume and gradually adding speed work in all three sports has proved effective. His results below are amazing! I am so proud of you, Mark. You are a Rockstar Triathlete with a lot of potential in the sport. Thanks for trusting the process and being open to learning a better way to train!

—

Age: 27

Profession: Software Engineer

Why did you choose FCC to help you on your triathlon/health and wellness journey?
I wanted to do triathlons, but then I was diagnosed with pericarditis after going to the ER with heart pains. I managed to get through it with no training for months. Then I did a triathlon on my own, but my training for it was very calm as I was worried to push myself. I joined full circle because Erinne was very supportive of easing me into higher loads of training and safely pushing myself.

What is your “A” race for this season?
Ironman 70.3 Haines City, December 2024

What are your BIG goals?
Complete an Ironman 70.3 this year and a Full Ironman next year.

What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.our biggest improvements:
In the beginning, I was setting goals of running a 5k in under 30 minutes. Five months later, after joining the Triathlon Transformation Program, I ran a 5k in 24:45 and a 5k at the end of a sprint tri in 27:25

Before the program, my average bike pace at a sprint triathlon was 15.3mph. In the latest triathlon, my average pace was 19.96 mph.

Beyond the timing numbers, the biggest improvement was in my ability to run while keeping my heart rate low and stay in zone 2. Before the program, I would be running like a 16 minute mile in zone 2. Now, I am around 12 minute miles while in zone 2.

Name 2 or 3 things that have made the biggest difference in your journey.
Consistency and pushing my limits. Prior to joining full circle, all my workouts were too easy and I wasn’t really making as much progress.

What excites you the most about being involved in triathlon? 
The fact that there is always room for improvement and that I can see what I’m able to achieve when I put in the work.

What would you say to another person who was on the fence about joining our training program?
The coaches are very knowledgeable. They are able to provide lots of general information, specific information for you, and even specific information about race courses.

Do you want results like these?

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much more.

Mastering The Miami Marathon: Tips For Insider Success

by fullcircle, posted in Blogs, Race Specific, Run

Mastering The Miami Marathon

Tips For Insider Success

Here are some quick tips you can apply this week and on race day to make it a great race.

#1. Rest During Race Week

I know you are concerned about losing fitness when you take rest days or easy days, but this is so untrue.

When you rest, you get stronger and faster because your body can recover, rebuild and assimilate all the training stress you have been applying to it over the last few weeks.

This doesn’t mean sitting on the couch and eating ice cream.

An easy week leading to the race means reduced overall volume and a few well-placed ORPS (Over Race Pace Sprints). See a sample week at the bottom of this blog…

#2. Eat for Success before, during, and after the race

Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?

Not very! That is my point.

Plan your pre-post and during the race nutrition NOW.

This one factor can throw all your hard work down the drain.

You can be the fastest, strongest runner out there, but if you don’t fuel up well, your body cannot deliver the performance you desire.

Why risk it? If you want some suggestions on pre-race meals, check out my blog, Top 3 Tried and True Pre-Race Breakfasts. This is highly individualized so stick to what you have used in training for your race and adjust slightly for higher performance on race day.

Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!

#3. Stretch

With reduced activity this week, you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week. 

#4. Write out a Race Plan and stick to it

A race plan is something I recommend, so you have a map to follow to guarantee success.

Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including your race day goals.

This includes:

Eating meals that will support your race; complex carbohydrates, quality protein, and good fats.

  • What sports nutrition will you use during the race, and when to eat it
  • Warm-up training routine
  • Your goals for the race itself
  • Heart rate and pacing plans during the race and
  • Your recovery details post-race- (What’s your reward??)

This can be as detailed or simple as you like.

The important thing is to write out your goals in a positive light. 

Avoid statements like, “I hope I don’t quit.”

Instead, write, “I will run at my goal race pace from aid station to aid station,” or “I will hold 8:15 minute miles for my last 3 miles.”

You may also want to include any concerns about the race and write out your solutions to them in case they occur.

For example, if you are concerned about how to pace the bridges in the race. Pace yourself more gradually as you start the climb, so you have energy at the top of the bridge to run down with momentum and good form.

Or another example would be if you are worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.

I like the program on this website –
Run Pace Chart

Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time.  Then announce it to your friends and on social media!

#5. Sleep 

I know, you are superhuman and can get by on 5 hours of sleep a night; Wrong!!!

You are only fooling yourself.

Yes, you can do this a few days a week, but if you are consistently sleeping 5 hours or less a night, you are being less productive and sacrificing a good performance from your body and brain; the research is there.

I’m a big believer in putting science to the test. Get eight-plus hours of sleep for five nights in a row, and I guarantee you will feel superhuman even without caffeine!

#6. Get Your Race Packet Early

Pick up your packet early. Wear your compression socks, and browse the expo as you sip some organic coconut water. Then,  get off your feet.  Avoid the chaos.

#7. Mantras

Half and full marathons are long distances, and you can lose focus easily during the race.

Pick a few mantras to keep you present “in the moment” and focus on your breathing.

Some of my favorite mantras are:

“Fast Arms, Fast Feet”
“Quick Light Feet”
“I Got This”
“Right, Left, Right, Left”
“Fall Forward”

#8. Hit the port-o-potties before you start

There are lines of people for the bathrooms along the race course; avoid the wait by emptying your bowels before the race starts.

#9. Start with a Disposable Water bottle

So you can skip the lines at the first three aid stations. Add a pinch of natural sea salt or your favorite electrolytes. You can get to the aide stations farther down as it gets less crowded.

#10. Smile

Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners, and be grateful for your awesome, strong, and successful body.

Now, have an awesome race!

I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻

Namaste,
Coach Erinne

BONUS: Sample Week Leading up to Race Day

Monday

Sleep in, stretch using a foam roller and write out your race plan; Put your race plan for the weekend and send it to your coach for feedback, and get a massage.

Tuesday

Start with a dynamic warm-up, an easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run).  In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with a total body stretch and core routine specific to running.

Wednesday

Easy 45-minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time. 

Thursday

Similar to Tuesday

Friday

Day off, mental and physical prep; pick up your packet today.

Saturday

Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, and prepare for temperatures accordingly with layers.

Sunday

Race Day, make it a great day.
Follow your plan, and don’t forget to SMILE and Enjoy!
You Got This!!!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today, or better yet, click this link:  https://go.appointmentcore.com/book/umg5sS to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30-minute session to ask me anything about triathlon, health, and wellness, or holistic lifestyle/nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much more.

Improve your run cadence with a jump rope.

by fullcircle, posted in Blogs, Run

Improve your running cadence by jumping rope

Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

Jumping rope improves cadence, and helps you become more springy.

If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

Just use the same motion with an imaginary jump rope.

If you want a challenge, try one-legged jumps too.

Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

Happy jumping!

Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

Give me just 3 hours of your time and I guarantee you’ll leave knowing…

  • What good running form looks and feels like
  • How to run faster with a lower heart rate
  • The most important muscles to turn ON before you run, to prevent injury and improve performance
  • Your personalized training zones to help you prepare for your next race
  • The best running shoes so you can run for the rest of your life

Plus so much more.

But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

Which Body Parts Contribute to Running Performance?

by fullcircle, posted in Blogs, Run

Which Body Parts Contribute to Running Performance?

What’s up Runners and Triathletes?

Do you know the most important places in the body that contribute to running performance?

As you know, running is a total body movement  but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

Sitting is the new smoking

Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

Running shoe choice and high heels

High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.

These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.

The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.

Add more running volume and you can be in a world of pain.

Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!

Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.

There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!

Register For Run Essentials

Get more info on Run Essentials by clicking here.

Keep an eye on your inbox for more details, or on our social media pages. Happy Running!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.