We are approaching the end of July and many runners at this point have their races set on the calendar. I personally, will be running the Newport Jersey City Half Marathon this September, along with a good chunk of my RunwithKat clients. And as I have been programming, I couldn’t stop thinking about how many runners during half marathon/marathon season pick together random workouts as they build their programming with no true intent or purpose behind their workout selection. So, in this episode, I brought back the extremely knowledgeable Dr. Abu Guerges to discuss speed workouts for the Half Marathon Distance in Intermediate Runners

Episode Outline
00:00
Introduction and the Importance of Intention in Speed Workouts

05:19
Defining Intermediate Runners and Performing a Needs Analysis

10:34
Training Principles: Specificity, Volume, Intensity, and Progressive Overload

17:08
The Importance of Coaching and Individual Differences

21:44
Consistency and the Role of Strength Training

27:10
Balancing Total Training Time and Personal Life

30:23
Maintaining Consistency and Avoiding Swings in Training

33:13
Key Takeaways and Final Thoughts

33:30
Introduction to Speed Work and Selection of Workouts

44:21
Incorporating Tempos into Long Runs

51:20
Half Marathon Pace in Long Runs

55:04
Refining Feel and Modulating Pacing

58:01
Consistency and Context in Training

About Dr. Abu
Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle. Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs. Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges

Connect with Dr. Abu

• Email
  • Guergescoaching@gmail.com
• Instagram
  • @abu_guerges

Connect with Dr. Kat

• Instagram- @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

As a PT, one thing I absolutely love my clients integrate in their schedule is Yoga. And often times, I find that my clients see how much it benefits their running. But, I also know other runners will overlook the benefits of Yoga, and have trouble finding where to fit another activity in to their weekly schedule, or they just don’t know where to start. So today, I have Dominique Bonura here to discuss why runners should doing Yoga, how it can benefit your running, and how to ease into Yoga as a runner.


00:00
Introduction: Why Runners Should Do Yoga

06:00
Dominique's Journey with Yoga

14:28
The Physical and Mental Benefits of Yoga for Runners

22:30
The Relationship Between Yoga and Meditation

26:15
The Mental Aspect of Running and the Role of Meditation

30:30
The Power of Yoga and Meditation in Daily Life

31:50
The Benefits of Yoga and Meditation for Athletes

34:13
Debunking Myths About Yoga and Meditation

45:46
Incorporating Yoga into a Busy Schedule

53:19
Exploring Different Forms of Meditation

57:08
The Power of Being Present

01:00:17
Meditation for Mental Relaxation and Physical Recovery


About Dominique
Dominique is a seasoned yoga instructor and flexibility mobility specialist with a passion for integrating mind and body wellness into athletic training. Holding certifications in 200-hour yoga and levels 1-3 Yin Yoga, Dominique is the Yoga/Recovery instructor for NJ’s highest ranking girls soccer program at DePaul Catholic. She specializes in tailoring yoga and meditation practices to enhance the performance and recovery of athletes. With a rich background as a high-level soccer player and extensive experience in Pilates, breathwork, and meditation, she deeply understands the specific needs of runners. Through her work, she aims to help athletes improve flexibility, balance, and mental clarity, ensuring they can run stronger, recover faster, and maintain peak performance both on and off the track. Follow her on social, have a listen to curated meditation playlists, and open your mind and body to a new way of recovery!

Connect with Dominique

• Email
  • DominiqueByoga@gmail.com
• Instagram
  • @itsdominiquemarieb

Other resources
Yoga:

https://dominiquemarieyoga.carrd.co/

Meditation Playlists:

https://open.spotify.com/user/dbonura03?si=UPfL0KwuQhqHJuB4IdS3LA

Connect with Dr. Kat

• Instagram- @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

In this episode, I discuss the 5 reasons I think that I had an exponential increase in fitness and PR’s this year. This includes variables such as training tips, social influence, and mindset shifts.

Connect with Dr. Kat

• Instagram- @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net