Team Wilpers

Are you feeling discomfort while you run?

It could be soreness or it could be pain indicating an injury.

Team Wilpers Coach, Jason Lakritz, is also a Physical Therapist, and in this video, gives some great insight on differentiating between soreness and pain in your body.

Did you learn anything?

Have you ever wanted to ask one of our PT Coaches a question? Now's the chance. Drop your question in the comments, and we will send it to them to record their answer.

Want to become a more efficient runner? 🏃

The good news? You don't need to overhaul your entire stride.

Coach Erin shares 3 simple cues to help you run more efficiently:
✔️ Run tall
✔️ Let your arms drive your rhythm
✔️ Pay attention to where your feet land

Remember, running form isn't about looking perfect; it's about finding the movement patterns that help your body run comfortably and efficiently.

Save this for your next run, and let us know: Which of these cues do you think about most when you run?

Tough runners just run through pain and injury, right? 🚫

That's exactly the mindset Coach Justin flagged on this week's Inside the Miles call, because that story usually turns a tiny ni**le into a three-month injury.

Coach Justin's rule: your body is reporting to you, not complaining. Which is why our coaches help you learn how to read the signals your body is giving you. Training through injury doesn't make you fitter.

👀 This is a glimpse into the real conversation that happens inside our weekly coaching calls.

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Pro tip from Team Wilpers coach Rebeccah Wassner ☑️

Mixing up the surfaces you run on is one of the easiest ways to keep training fresh while giving your body a break. Dirt roads, crushed gravel, single track, grass, and the treadmill all challenge your body in different ways helping build strength, improve balance, and reduce the impact on your body.

We encourage all of our athletes to seek out new places to run to break up the routine.

Find a hilly or technical trail that allows you to free yourself of the burden to hold a certain pace. Or, seek out a flat and fast paved rail trail for a tempo run. Hop on the tread to lock into 10k pace intervals. Run loops of a soccer field or parking lot during your kids practice.

What’s your favorite surface to run on?

What's a "tempo run" actually supposed to feel like? 🤔

Not a max effort. Not a race pace. Marathon effort, the same pace and heart rate you'd hold for 26.2 miles, where you can still get a sentence out between breaths.

Coach Justin's reminder from this week's Inside the Miles Coaching Call sponsored by Zappos: it's not about running these faster. It's about running them smoother.

Save this to watch before your next tempo run.

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Ever wonder what a Team Wilpers coach's morning looks like? 👀

Spoiler alert: It doesn't start with setting a PR.
It starts with showing up.

Come along for a morning in the life with Coach Justin.

Because great training isn't built in one workout. It's built in the habits you repeat every day.

☀️ What's one thing that's always part of your morning routine?

Going all out every single day isn't dedication. It's a fast track to burnout, injury, and losing the love for the sport. 🚫

Here's what Coach Ryan thinks about structuring a smart 6-day training week:
➡️ 2 days: push-for-progress efforts, this is where growth happens
➡️ 2 days: intensity without draining the tank, quality without the cost
➡️ 2 days: supportive training, protect your body, keep the engine running

Rest isn't optional. It's the strategy.
Be easy on yourself. Train smart. Watch your progress soar. 📈

If you are looking for support on your training journey, we have coaches passionate about helping you meet your goals sustainably. Head to https://www.teamwilpers.com/team-wilpers-private-coaching to sign up for private coaching today.

Introducing 'Inside the Miles' — marathon wisdom straight from our calls with Coach Justin. Real training insight, as we build toward NYC. Powered by Zappos.

During our weekly call, Coach Justin shared about Density in training.

Density = Frequency x Volume x Intensity ... In that Order

That order is important to keep you consistent even when coming back to training after time off, sickness, injury, or another break.

And taking breaks is important. Coach Justin recommends taking one day off every week and one week off every year to keep from stagnating in your performance.

Do you struggle with adding rest days into your training schedule? Save this tip for your next training block!