8: Train hard but recover harder, movement, mindfulness and sleep

Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state? Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.www.trainmk.com 1:1 CoachingNew 5K and Half Marathon Programs on the Moves App📲 ⁠@melissa_kendterSources:https://pubmed.ncbi.nlm.nih.gov/33681761/https://pubmed.ncbi.nlm.nih.gov/23195630/https://pubmed.ncbi.nlm.nih.gov/25315456/https://pubmed.ncbi.nlm.nih.gov/15765236/https://pubmed.ncbi.nlm.nih.gov/21477203/

In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.www.trainmk.com@melissa_kendterBurke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.Precision Hydration. (n.d.). www.precisionhydration.com

Today was an ask your coach series. But we first briefly tough on life lately as I'm advancing toward Boston, then jumped right into rapid fire questions from users:- how to maintain 'pace' later in a race- energy drinks before a races or long runs- coaching ingredients of successNo matter if you're just starting out, preparing for your first 5K, your first half marathon, your third marathon, there's always potential for growth. Take the first step toward your running goals with personalized coaching: https://www.trainmk.com/contact

Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training. Train with me on Moveswww.trainmk.com/linksResearch

Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!• heel striking , over-striding• how to increase running mileage safely 🎙️Rate, review, and subscribe on your podcast app of choice!📲 train with me on moves: trainmk.com➡️ @melissa_kendterhttps://pubmed.ncbi.nlm.nih.gov/32813597/https://pubmed.ncbi.nlm.nih.gov/19197207/

Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!👉 Train with me!📲 @melissa_kendter

Ask your coach series: How to make a running comeback? And are warm-ups really necessary?Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.www.trainmk.com/links

Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch! Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!1- getting a defined body, build a well-rounded body2- getting back into a routine / running post marathon3- cycle syncing www.trainmk.com

Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance.There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon.www.trainmk.com

Each person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear.  Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you're just starting your running journey, or more experienced, today's podcast is for you!www.trainmk.com/links@melissa_kendter