Justinthefitcoach

11/02/2026

FIVE UNPOPULAR RUNNING TIPS 👊🏼

1️⃣ You don’t need to increase your running mileage. You need to be more consistent.

Running volume matters, but Strava and social media have too many runners thinking they need more miles when they need more consistency over time. Increasing mileage can exceed your body’s capacity to handle the load. How much can you run while recovering well, without persistent pain? Find that sweet spot and stay consistent there for a while.

2️⃣ You need to get strong.

Many runners skip the gym and only run, leaving performance on the table. A simple, twice-weekly, full-body strength program can help build a stronger musculoskeletal system to support your training. Get in the gym. Don’t be afraid to get strong.

3️⃣ You run your speed workouts too fast.

Too many runners turn speed sessions into all-out efforts. Sure, there’s a time to dig deep, but understand what energy system you’re trying to improve. You can get fitter and faster by holding back a little and hitting the intended effort. A speed session is a specific workload—not automatically an all-out workout.

4️⃣ You need to warm up before you run.

That first easy mile can be part of your warm-up, but I’m also talking about dynamic movements to work through your mobility and prepare your muscles. Before faster running, add drills like high knees, butt kicks, skipping, and relaxed strides. Don’t rush the prep. A few purposeful minutes can help prepare you for the work ahead.

5️⃣ Underfueling is ruining your running.

Fueling should be a priority. You’re doing your body a disservice by consistently eating too little for your activity level. Recovery and performance can suffer, and injury and illness risk can increase. Take time to understand what you’re eating and adjust to the work you’re doing.

I always tell my athletes: eat to train. Give your body the fuel to perform and recover.

11/02/2026

THE RUNNER’S OFF-SEASON 👊🏼

The off-season is a time to let your body rest and rebuild from the demands of the season you just finished. But that doesn’t mean you have to stop doing everything.

It means adjusting the focus.

Running still happens, but for a period of time, the volume and intensity comes down. After allowing yourself time to recover from your last race, this can be a great opportunity to gradually build up strength training and add cross-training to maintain fitness with less running impact.

For long-term development, this phase matters. Give your body and mind a chance to reset while laying the foundation for what comes next.

Here’s an example of what an off-season week could look like for an experienced runner who has recovered from their race. Adjust the times and activities to your fitness, energy, and schedule.

1️⃣ Aerobic run + a short strength circuit
An easy 45-minute run, followed by a few controlled rounds of front planks, side planks, bird dogs, hip bridges, mini-band lateral walks, push-ups, and inverted rows.

2️⃣ Cross-training
40–60 minutes on the bike, SkiErg, rower, or another activity you enjoy. Keep the effort comfortable, you’re not replacing every running mile with another hard workout.

3️⃣ Trail run
45–70 minutes at an easy effort. Go enjoy those trails! Let the terrain guide your effort, and take a walk break on the climbs when needed. Such a beautiful time of year to get outside.

4️⃣ Full-body strength training
Squats, hinges, single-leg work, calf raises, pushing, pulling, and core work. Build gradually and focus on good movement.
(Need help putting a strength plan together? Let me know!)

5️⃣ Cross-training
45–60 minutes of comfortable aerobic work. Choose something you enjoy, or take an extra recovery day if that’s what you need.

6️⃣ A relaxed medium-length run
60–90 minutes if that fits your current training. No pace or performance expectations. Enjoy the environment, appreciate every step, and be grateful you get to run.

7️⃣ Off or something light
Rest, take a walk, or enjoy an activity with your kids. Let yourself have a day without a workout to check off.

This is a flexible example, not seven assignments you have to complete. You can shorten sessions, move things around, or take additional days off.

The goal is to maintain a foundation of fitness while giving yourself a break from race-specific training. Keep some running, build strength, and enjoy other ways to move.

You don’t need to hold peak race fitness year-round. If you have big goals for next year, give yourself the time to recover and the opportunity to build toward them.

Looking for help setting up an off-season plan that fits your goals and your life? Comment RUN COACH below or send me a DM, and let’s chat. 👊🏼

11/02/2026

The day before my marathon, my goal was to eat at least 500 grams of carbohydrates to fill up that glycogen tank. 👊🏼

Carbohydrates are stored as glycogen in your muscles and liver. Going into a marathon with those stores topped off helps support your energy needs but you still need to fuel during the race.

The key is to spread your carbohydrates throughout the day instead of trying to force everything into one giant dinner. Stick mostly to familiar, easy-to-digest foods and practice these strategies before race weekend.

I did eat a few things I don’t normally eat to help get those carbs in. Honestly, eating this much was a chore! But I went into the race feeling fueled and ready, ran a strong race, and had no energy crash.

My target was specific to me. Your needs will depend on your body size and race demands, so use training to figure out what works for you.

11/01/2026

Faith in God does not mean I have it all together. I fail daily. I make mistakes. I say things I shouldn’t.
I sometimes lose my cool. But my faith keeps me coming back to my Savior, asking for forgiveness and grace as I continue to grow.

I used to rely on my own strength and wisdom. I thought that with enough belief in myself, enough positivity, and enough affirmations, I could figure life out on my own. For me, that led to a self-centered approach, thinking my way was the way.

Life is challenging. There are obstacles and tough circumstances almost daily. But, with my faith in the Lord, I know I’m not walking alone. I’m guided by my rock. The One who will never fail me.

The hard part is staying humble enough to come back to God daily, really, multiple times a day. To come back to His Word, pray about my situation, and ask for His wisdom and direction.

To me, that is the power of faith. Not figuring it all out one day, but being humble enough to keep coming back to God through every season of life.

This is definitely a work in progress, but I’m continuing to let my faith in God direct my path.

“Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” — Proverbs 3:5–6

Amen. 🙏🏼

11/01/2026

When you get to run, you should be very grateful. It’s a gift to get up, put one foot in front of the other, and push yourself to run and see what you’re capable of. Let’s never take that for granted.

Let your purpose be bigger than your pace. This mindset will keep you motivated and keep you running beyond the pace you’re running or the time you hit. Through the good races and the tough races, when your purpose is bigger than all of that, you’ll find a way to keep going.

God bless, and keep going! 👊🏼🙏🏼

10/31/2026

HALLOWEEN RUN PREP. I’m pretty sure I was the fastest rodeo clown in Idaho. 🤡 Happy Halloween 🎃

10/31/2026

BREATHING DURING RUNNING. 😮‍💨Here are 8 common breathing rhythms, but you don’t need to master all eight. 👊🏼 I sometimes experiment on easy runs to see what feels most natural for that effort. Notice how my breaths line up with my steps. Try exploring a rhythm without forcing it, holding your breath, or restricting the air you need. Your breathing will change as the effort changes. Find what works for you and let it flow.

10/29/2026

Mid-Day trail run vibes 😎

Today was about enjoying the sunshine, the dirt under my feet, and a little time outside. During this recovery phase, I’m appreciating the freedom to run without pressure and just enjoy my time on the feet.

I’ve got goals ahead, but I don’t want to overlook what I get to enjoy right now.

And thank you to Fleet Feet Treasure Valley Idaho for my super cool Nike Ultrafly trail shoes! 😎 Appreciate you guys supporting my running journey.

Thank you God for the ability to run and for beautiful trails like these. I’m grateful anytime I get to lace up. 🙏🏼

10/29/2026

ATHLETE SPOTLIGHT 🌟

Meet Ibrahim. First-time marathoner. 👊🏼

Ibrahim contacted me in December 2025 wanting to train for his first marathon. He’s an experienced personal trainer with extensive knowledge of strength training and fitness coaching, but he wanted direction with his running.

We went to work and let me tell you, he’s one of the most consistent athletes I’ve coached. He followed through on his workouts, asked questions, and paid attention to the little details.

It wasn’t a perfect buildup. There were personal challenges, an electric scooter accident that caused an injury, and some aches and pains we had to manage. We adjusted when needed, and Ibrahim stayed committed through it all.

Fast-forward to last weekend: his first marathon.

Our message going into the race was simple: Be patient. Run free. Let the miles come to you.

Look at those splits! He started conservatively, settled into a rhythm, and gave himself the opportunity to finish strong. His final three miles were his fastest of the race.

If you’ve run a marathon, you know how difficult that is to do.

As a coach, this is why I love what I do. Getting to help someone work toward a goal, navigate the setbacks, and then put it all together on race day…it means a lot.

Ibrahim, you earned this. Proud of your commitment and the way you ran your first marathon. Congratulations! 👊🏼

If you are looking for guidance heading into your next training season? Shoot me a DM, and let’s set up a short coaching call to talk about your goals and how we can work toward them.

10/29/2026