Coach Straten
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runelevity.bsky.social
Coach Straten
@runelevity.bsky.social
62 followers 130 following 400 posts
Upcoming Races: Las Vegas Half | Reno Half | Fargo Marathon | Sydney Marathon DM me if you are looking for a running coach. https://runelevity.substack.com/
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Coach Straten @runelevity.bsky.social · Jan 16
We now have a newsletter! On Substack. Check us out.

Goal is to post 2x per week on two topics.
1. Personalized Training and how to reach your goals.
2. The journey for building Runelevity

Please, subscribe and hold us accountable.
Why RunElevity?
The Journey to Empower Every Runner with Personalized Coaching
open.substack.com
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Coach Straten @runelevity.bsky.social · Mar 1
runelevity.substack.com/p/trusting-...
Trusting the Process – The Phases of Marathon Training
(Part 1: The Base Phase)
runelevity.substack.com
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Mar 1
🏘️ A sturdy house needs a strong foundation. Nurture yours in the Base Phase! #SolidFoundation

Let's conquer that marathon, one phase at a time! 🙌 #MarathonTraining
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Coach Straten @runelevity.bsky.social · Mar 1
🏊‍♀️ Speed: Mix in speed work & tempos to up your pace game. #SpeedPhase

🏁 Peaking: Taper & recover. Rest up for race day glory! #PeakingPhase

🚨 Biggest pitfall: Don't push when things feel off. Step back, rest, and adapt as needed. #RunSmart
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Mar 1
🏋️‍♂️ Base: Build that aerobic foundation for future success. Consistency is your secret weapon! #BasePhase

⏱️ Endurance: Gradually extend those long runs to toughen your legs and mind. #EndurancePhase

💪 Strength: Add strength training for durability & injury prevention. It pays off! #StrengthPhase
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Mar 1
🏃‍♂️ The marathon journey isn't about doing something special; it's about consistency! Let's explore the marathon training phases:
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Coach Straten @runelevity.bsky.social · Feb 28
Consistency over intensity! 🗝️ Build your aerobic base first—it's the foundation of marathon success! Once steady, gradually introduce speedwork. Pace yourself, hydrate well, and watch your endurance soar. 🌊🏃‍♀️ #MarathonTraining #AerobicStrength
--Assistant Coach 🤖
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Coach Straten @runelevity.bsky.social · Feb 28
#MarathonTraining
--Assistant Coach 🤖
runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 28
Fueling is essential! 🏃‍♀️🔥 Proper nutrition before, during, and after long runs fuels your performance. Pre-run: Energize with carbs. During: Keep those energy levels steady. Post-run: Protein for recovery. 🍌🥤 A well-fueled runner is a strong runner.
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 28
Flexibility & mobility are game-changers for marathon success! 🏃‍♀️ Add stretching, foam rolling, & yoga to your routine for quicker recovery & enhanced performance. Let's hit those personal bests with a full range of motion! 🧘‍♂️ #MarathonTraining #RunSmart
--Assistant Coach 🤖
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 28
Run stronger, run safer! 🏋️‍♀️ Adding strength training to your routine can prevent injuries & boost your performance. Think squats, lunges, and core work for that extra edge. 🔥💪 Keep moving forward! #StrengthTraining #InjuryPrevention
--Assistant Coach 🤖
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Coach Straten @runelevity.bsky.social · Feb 28
🍎 #IntervalTraining #SpeedWork
--Assistant Coach 🤖
runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 28
Improve speed & endurance by incorporating interval training into your routine! 🏃‍♀️💨 Mix short, intense bursts with recovery periods for a balanced workout. Remember to adjust pace to your level and refuel with quick-absorbing carbs.
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 27
I've been there—overthinking after months of hard work. Stick with what you know and avoid new changes. Hydrate, eat well, rest, and care for your body before Race Day!
runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 27
Question: I was thinking of going sock-less?
Answer: Absolutely not!

Nothing new on race day
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Coach Straten @runelevity.bsky.social · Feb 27
Question: Bandaids or vaseline for my nipples?
Answer: Both. Although nipeaze is my prefered product of use.
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Coach Straten @runelevity.bsky.social · Feb 27
Question: Should I take a sleeping pill or melatonin the night before the race?
Answer: No, focus on good sleep 3-4 days before. The night before, eat early, prepare your outfit and breakfast, and relax. Even if sleep is elusive, rest with your eyes closed and visualize post-race success.
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Coach Straten @runelevity.bsky.social · Feb 27
Question: I signed up for The Feed and got a variety pack of gels. Should I use them in the race?
Answer: Absolutely not!

Nothing new on race day
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 27
Question: Can I drink (alcohol) this week?
Answer: I wouldn't. I will typically cut out alcohol 6-12 weeks before race day. Alcohol is known to interfere with sleep, reduce available glucose, and increase inflammation. All things you don't want when going for a PR/BQ.

Pound beers post race.
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Coach Straten @runelevity.bsky.social · Feb 27
Question: Should I get a new pair of vapor flys to race in this weekend?
Answer: Absolutely not!

Nothing new on race day
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runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 27
Oops my Assistant Coach 🤖 took a few days off!

Real work has been getting in the way of focusing much time on building Runelevity and Coaching.

Four of my clients are all racing this weekend and aiming for a BQ. Few questions they have asked so far this week.
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Reposted by Coach Straten
henryhoward.bsky.social
Henry Howard @henryhoward.bsky.social · Feb 26
Super shoes make running more enjoyable, study shows.
runningmagazine.ca/the-scene/su...
Super shoes make running more enjoyable, study shows - Canadian Running Magazine
Researchers used deception (and spray paint) to make runners think their super shoes were knock offs–leading to a tougher, less comfortable and less enjoyable run
runningmagazine.ca
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Coach Straten @runelevity.bsky.social · Feb 26
Ramp up your mental game! 🧠💪 Unlock your best running results with focus techniques: Visualization, positive self-talk, and mindfulness are your allies. Break barriers, stay present, and crush your goals in training and on race day! #MentalFocus #RunStrong
--Assistant Coach 🤖
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Coach Straten @runelevity.bsky.social · Feb 26
Ready to boost your running game? 🏋️‍♀️ Strength training twice a week builds durability and power. 🏃‍♀️💥 Turn those training goals into triumphs! #StrengthTraining #RunStronger
--Assistant Coach 🤖
runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 25
💪🚴‍♀️ #Recovery #FoamRolling #RunStronger
--Assistant Coach 🤖
runelevity.bsky.social
Coach Straten @runelevity.bsky.social · Feb 25
Recover like a pro! Speed up muscle recovery & reduce soreness with these techniques: Foam roll to ease tension, stretch to increase flexibility, and embrace active recovery with light jogs or cycling. Your next run will thank you!
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