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Abigail Lock Sports Nutrition & Wellness Coaching

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Abigail Lock Sports Nutrition & Wellness Coaching

I'm a NASM-certified coach on a mission to guide individuals in the vital ascent to optimal wellness.

04/15/2025

📈 Should you increase your mileage—or hold steady? Let’s talk about it.

More miles aren’t always the answer. In fact, knowing when to build volume—and how to do it without tanking your energy or risking injury—is one of the most underrated skills a runner can develop. ⁠(Admittedly, it’s one I had to learn the hard way when I first got into the sport.)

Swipe through this post to help you figure out:

👉 Whether you need to increase volume⁠

⚠️ Red flags that it might not be the right time⁠ (yet)

💡 How to progress smartly when the green light’s on:

1️⃣ First, ask yourself why you’re chasing more. Training for a longer event? Want to build endurance or aerobic capacity? Great. But “because everyone else is running more” isn’t the best reason.⁠

2️⃣ You might be ready to build if you’re recovering well, training consistently, and noticing a potential benefit from running more—not forcing it or comparing your mileage to someone else’s.

3️⃣ Hold off if you’re injured, fatigued, ramping up intensity elsewhere, or your current volume is already working well! Play the cost vs. benefit game wisely.

4️⃣ The 10% rule is a solid starting point—but not a universal law. Newer runners at low mileage (e.g., 5→7 mi) can safely progress a bit faster. Experienced runners should zoom out and consider overall training load, not just last week’s total.

5️⃣ Ready to go? Then build gradually:

Add frequency before increasing distance

Train by time, not miles—this keeps effort more consistent across pace, terrain, and heat

Cross-training counts!

Respect your “easy,” plan rest, and stay flexible. Growth isn’t always linear.

🎯 Want help navigating your next base phase or build cycle? I offer individualized coaching built around your goals, lifestyle, and recovery needs. Or just DM me for a consult—I’m always happy to take a look at your training!

04/09/2025

How do you know you’re eating enough as a runner?

It’s not just about calorie counting—it’s about how your body responds.

These physical signs can give you real insight into your energy availability. 🧠🍽️💪

Here are 8 signs your body is well-fueled:

⏰ 1. You get hungry at regular times and feel full after meals. No intense cravings or “bottomless pit” vibes. Just steady, predictable cues.

🧠 2. You’re not always thinking about food. Persistent food thoughts often mean you’re underfueling. When your body’s nourished, your brain can move on.

😴 3. You fall asleep easily and stay asleep. Fueling enough supports deep, uninterrupted sleep. Waking up hungry? That’s a red flag.

⚡ 4. You have steady energy and focus throughout the day.
No more 3 p.m. crashes. Fueling consistently = stable blood sugar and less brain fog.

🏋️ 5. You’re not wrecked after long runs or strength workouts
Tired is normal. Feeling destroyed for days? That’s a recovery issue—often linked to underfueling.

💩 6. Your digestion is regular and predictable. Eating enough supports gut motility. Irregular or sluggish digestion can be your body waving a red flag.

❄️ 7. You’re not always cold, especially post-run. Constant chills or cold hands/feet? That might be your body conserving energy due to low fuel.

📆 8. Your menstrual cycle is regular and you’re ovulating
For those who menstruate: a true cycle with ovulation is a strong sign of energy balance. (Reminder: hormonal birth control can mask these signs.)

✨ Bottom line? When you’re fueling enough, your body feels safe, strong, and capable—not just in training, but all day long.

Need help dialing in your nutrition and recovery?

💬 I work with runners to build sustainable fueling habits that support their goals and their well-being.

📩 DM me or visit my website link in bio to learn more about 1:1 coaching.

01/30/2025

Training doesn’t have to be complicated. In fact, most of the best training plans are quite simple. 🙌

Of these 5 keys to simplifying your training, which one resonates with you and where you are in the process?

01/05/2025

Let’s kick off 2025 fueled and strong AF.

No matter how you try to spin it, “over-fueling” is not as dangerous as under-fueling in sport.

There are plenty of early warning signs if we choose to listen. 👂

Save and share this post with the runners in your life! ✨ Let’s leave under-fueling in the rearview.

06/12/2024

🫀Heart rate training is the practice of using specific heart rate zones to guide the intensity and duration of workouts to improve fitness and performance. 💪

As a follow up to the article I wrote, I’ll break down a few key points in separate posts 🔑 👇

I think it’s important to recognize that heart rate training isn’t for everyone! It’s one method of training, but certainly not the only one.

Some food for thought if you decide to embrace heart rate training:

1️⃣ Some runs will take longer to complete. You will probably find that you need to slow down–particularly on your easy runs in zones 1 and 2.

2️⃣You’ll need to be patient. Aerobic development takes time; it’s not a game of days and weeks, but rather months and years. Your fitness improvements won’t be dramatic overnight changes, and training response will vary from person to person.
But you might start to notice your heart rate getting a bit lower for the same paces after a couple of months.

Curious about how you might implement heart rate training or another method of monitoring training stress? Let’s chat! 💬

I offer personalized, 1:1 monthly endurance and/or sports nutrition coaching to help you chase your goals, and of course, the thrill of running ⛰️🫶

05/20/2024

When to do strength work, and when to prioritize running…this is the question. 🤔

Honestly, there is no straightforward, blanket answer that will apply to everyone, but it’s safe to say that you should keep your easy days easy, so that means you should avoid smashing yourself in the gym on a recovery day.

Targeting one hard running workout each week, uncompromised from lifting, is one of the best ways to balance heavy lifting and high run volume/intensity.

The rest of your running workouts? Well, the reality is that you’re going to have to tough it out and be sore. 🤷‍♀️ There’s no shortcut around it. If you’re not always progressing your lifting program, your body will grow accustomed to the load over time…but that period of time is different for everyone, and it can take a while.😳

In general, try to keep your short and spicy intervals or sprints on the fresh side of your week. Conversely, long intervals, tempo runs, long runs, and easy runs can be done with lingering muscle soreness.

To better manage muscle damage, be sure you’re eating enough protein throughout the day and post-workout. Eating enough in general also promotes better recovery between sessions!

How do you balance lifting and running? No strength work in your program? Let’s chat. 💬

04/05/2024

⛰️Uphill running—you either love it or hate it! But either way, becoming a better uphill runner will only benefit your performance.

These are just a few basic tips I’d give to someone who is trying to improve their uphill skills. 💪

What do you prefer? Uphill ⬆️ or down ⬇️

04/02/2024

Do you resonate with these? ⛰️🏃‍♀️

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