Coach Bridget

What you get with Silver level run coaching (our most popular level):

⚡Initial evaluation of fitness

⚡A personalized training plan developed on the Final Surge platform

⚡Communication with your coach via Final Surge, and email

⚡Private GRC team slack group

⚡Quarterly educational team Zoom calls

⚡Schedule adjustments (if your sick, travelling, in a busy work season, etc)

⚡General Strength Training, Core, Drills, Mobility, and Yoga

⚡Goal setting and pre-race strategy call

I have spots available on my roster! https://getrunningcoaching.com/join-the-team

SO YOU JUST RAN YOUR FIRST 5K --- NOW WHAT?!

First of all, congrats!! 🎉 You should celebrate this huge accomplishment. And yes, you've been a runner since you started running in any capacity!

After your race, you should take a week or so off of training or just do chill training, like run when you feel up for it. And during that time, start daydreaming and chatting with your runner friends (or make some runner friends, we're great people!)

What excites you?

A longer distance, like a 10K or Half Marathon?

A different terrain, like hitting the trails?

A faster time at the 5K?

At the end of the day, we want running to be fun, that's what helps us to stick to it happily! So think about what sounds fun.

Once you have an idea of what you want to do next, write down the process steps that it'll take you to get there.

Ex. Goal: To train for a 10K
1. Follow a training plan or hire a coach
2. Build up your base mileage of slow runs
3. Implement some speedwork
4. Start strength training
5. Drink 80+oz water daily
6. Eat before & after runs

Once you have the path forward, it's time to chase the next big goal!

Is building confidence part of your training program?

There have been over 200 papers published in the area of self-confidence and sport indicating that self-confidence is one of the most (or the most) consistent predictors of sport performance. It's sort of a self-fulfilling prophecy.

Expectation of failure leads to failure. Expectation of a workout being dreadful leads to it feeling dreadful. 

On the other hand, expectation and visualization of success can truly help you achieve your goals. Confidence influences feelings. Feelings influence thoughts. Thoughts influence behavior. And behavior breeds success.

Do you practice confidence like you practice form drills or strength training, as a complement to your running calendar? If not, it would be worth your time to add it.

How do you build confidence as a runner? Here are some ideas:

1. Think Confidently — self talk, affirmations, mantras

2. Goal Mapping — start with your big goal and work backwards into bite size pieces of smaller goals along the way 

3. Celebrating Accomplishments — as you reach those bite size goals, celebrate them

4. Imagery — visualize you succeeding, journal about how it'll make you feel, journal your why

Question for you — do you have a mantra or a word that you repeat to yourself to strengthen your confidence? One that's been important to me this year is "You are resilient." Comment below with yours!

Yet another female runner is in the headlines because she was attacked and murdered while out on a run in broad daylight. I am flooded with thoughts and emotions.

I hate that this world is so broken, and that trying to do something peaceful and healthy isn't always safe -- especially in this pandemic world where there isn't a lot of other things you can do and running with a buddy/run group isn't really an option.

With gyms closed, more and more people are turning to running, and I just wanted to provide some tips on how to stay safe out there for both new and seasoned runners.

1. Leave your headphones at home or try an open-ear option like
2. Carry pepper spray or another form of protection
3. Wear fitted clothing (harder to grab)
4. Change up your route. Don't run the same path at the same time on a regular basis
5. Run on roads where you're not completely isolated
6. Map out your route and send a screenshot to your spouse/friend/family member
7. Wear reflective gear if running in the dark for visibility
8. Bring your phone so that you can call someone if you need help
9. Consider a personal alarm or invest in a smart watch that has that feature to alert people nearby when you're in distress

Again, I wish I didn't have to type out these tips, but the reality is that we often have to go out of our way to be safe as runners.

"Being prepared for a virtual race requires alignment with personal meaning and specific self-talk. Remember that a virtual race is a great opportunity to test yourself on the ability to maintain a high effort level rather than over-focusing on hitting specific time splits. This will lead to a more satisfying performance and overall increased enjoyment. And perhaps most importantly, it can lead to psychological skill development that you can carry with you into your next in-person race."

The Psychology of Racing Alone – PodiumRunner Time trials and virtual races present unique challenges and require new psychological tactics. Here's how to mentally master them.