Fuel Your Run: Power-Packed Smoothies for Peak Performance ©
Recovery smoothies, packed with protein, carbohydrates, healthy fats, and leafy greens, provide all the nutrients you need to replenish...
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WRU Dynamic Training Program, a personalized training plan providing a structured program to follow each and every day.
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Coach Rick
- Jul 16
- 2 min
SETTING REALISTIC GOALS
Goals give runners a clear path and purpose in their training. These goals help prioritize training sessions, ensuring each workout has a...
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Coach Joe
- Jul 15
- 2 min
Long Run: Recovery Hacks
Post-run recovery is crucial for repairing muscles, replenishing energy stores, and preventing injuries. Here are some effective recovery...
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Coach Joe
- Jul 15
- 2 min
Long Run: Training Hacks
Long-distance running, whether for a marathon or any other race, requires strategy, preparation, and mental resilience. Here are some...
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Coach Rick
- Jul 9
- 2 min
IMPROVING RUNNING FORM AND TECHNIQUE
Improving running form and technique can help enhance performance, reduce the risk of injury, and make running more enjoyable. Here are...
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Coach Rick
- Jun 27
- 2 min
AVOIDING INJURIES AND IMPROVING RECOVERY
Avoiding injuries and improving recovery as a runner involves a combination of proper training, good habits, and attention to your body's...
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Coach Rick
- Jun 4
- 2 min
Reignite Your Passion: Effective Strategies to Regain YourRunning Motivation
Losing motivation as a runner is a common challenge, but there are several strategies to help rekindle your enthusiasm and commitment....
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Coach Rick
- Jun 4
- 1 min
Battling the Demons of Running: A Guide to Overcoming Mental Hurdles
Overcoming the mental battles we face as runners can be challenging. When we reach the crossroads of positive and negative thoughts, we...
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Coach Rick
- Jun 4
- 2 min
Picking the Right Running Shoe
Picking the correct running shoe is an essential part of your running journey, but we can understand how overwhelming it is walking into...
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Coach Rick
- May 29
- 3 min
Restoring the Joy in Running: Embracing Simplicity and Connection
In our hyper-connected world, technology and social media have revolutionized the way we approach fitness. Apps track every step, pace,...
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Coach Rick
- May 5
- 3 min
THE ABC’S OF SUCCESSFUL RUNNING
A - Alignment: Keep your body properly aligned while running to prevent injuries. Focus on maintaining good posture and alignment from...
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Coach Rick
- Apr 23
- 2 min
MAXIMIZING MARATHON RECOVERY
Congratulations on completing your Marathon! Now that you've conquered the 26.2 mile distance, it's time to focus on recovery to ensure...
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Coach Rick
- Apr 13
- 5 min
BOSTON MARATHONMANAGING THE 5 KEY SEGMENTS
Having crossed the starting line of the Boston Marathon in April 1978, my journey with this iconic race has been a tapestry woven across...
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Coach Rick
- Apr 11
- 4 min
My Journey to the Boston Marathon April 16, 1979
In the crisp October air of 1978, as I embarked on my twentieth year, I found myself stationed at Langley Air Force Base, Virginia.
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Coach Rick
- Mar 29
- 2 min
Conquering Challenging Conditions: A Marathon Runner's Guide to Mental Preparation
Embarking on a marathon run in challenging conditions can be daunting, both physically and mentally. As a marathon running coach, I've...
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Coach Rick
- Mar 19
- 3 min
FINAL BOSTON MARATHON PREPARATION
Hello Everyone, I hope you are in good spirits as you continue your journey towards the 2024 Boston Marathon. With the big day drawing...
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Coach Rick
- Mar 13
- 2 min
POST-WORKOUT RECOVERY NUTRITION
After a run, it's important to replenish your energy and provide your body with the nutrients it needs for recovery. Here are some great...
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Coach Rick
- Mar 13
- 3 min
Unlocking the Runner Within: Essential Steps to Start Your Running Journey
Running is a timeless activity that transcends borders, ages, and fitness levels. It's not just a physical exercise; it's a lifestyle, a...
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Coach Rick
- Mar 5
- 2 min
Crafting the Optimal Workout Routine: A Comprehensive Guide
Embarking on the journey of fitness entails more than just hitting the gym or pounding the pavement; it’s about understanding the...
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