Go Run Strong.

07/28/2023

"Easy running doesn't feel like a workout to me; I want to work HARD, I want my run to be EFFECTIVE"

Hold up! Who says "harder" ="more effective"? Effective in what way? Effective in making you sweat? Sure! Effective in building your aerobic capacity & endurance? Not as much!

Runners who are accustomed to equating "harder" with "more effective" often struggle to slow down to their true easy zone on easy days because it doesn't feel like a "workout".

And hey, if your goal is just to run hard for 20 minutes 2-3 days a week for general fitness, go for it! Enjoy!

But if you have PERFORMANCE GOALS, if you are trying to run LONGER, run MORE, and maybe even GET FASTER at 5k, 10k, half marathon, and marathon races? Easy running is THE MOST EFFECTIVE part of your training!!

Easy running...
👏Improves mitochondrial density (more powerhouses!)
👏Creates a denser capillary network in your muscles
👏Improves fatigue resistance
👏Improves lactate clearance & VO2max
👏Improves rates of fatty acid oxidation, sparing glycogen
👏Helps your heart become stronger & pump more blood
👏Allows you to run MORE, more often and more frequently, over time!
⁠
Remember, you don't have an "easy pace", you have an "easy effort zone"; the paces in that zone change from day to day depending on training fatigue, weather, stress, menstrual cycle, etc!
⁠⁠
Your easy zone is...⁠⁠
💕Approx up to 75% of your Max Heart Rate⁠
⁠🎤Your easy effort is a *singing*/conversational effort, 1-3 on a scale of 1-10!⁠
⁠
Want to learn more?

❤️Check out the HR Zones MASTERCLASS to learn how to use heart rate zones in training ☝️

👟TRAININGPLUS training plan, 5+ hours of educational modules for YOUR race, & a 30 minute coaching consult with Coach Elisabeth! ☝️

👟GROUP COACHING: 2x/month coaching calls with Coach Elisabeth, training plan, 5+ hours of educational modules for YOUR race... only $100 per month! ☝️

🏃‍♀️1:1 Run Coaching spots available; learn more & book your exploration call! ☝️

--
📣FOLLOW for more of the WHAT HOW & WHY of running!

03/23/2023

Excited to share the latest addition to my shop: Go Run Strong Women's Racerback Tank https://etsy.me/3lrKtgo

12/02/2022

This is one of my

What are yours?

10/13/2022

Tips on Running Form:
https://www.ptto-go.com/post/tips-on-running-form-for-beginner-runners

Nearly all runners know they should use "good form" but who really knows what "good or proper running form" is? Well I will admit, I do. Yes I am a bit of a running nerd, knowing and having researched running form, but it is also part of my profession as a physical therapist and run coach (I am exci...

08/23/2022

This was an amazing insightful podcast to listen to on my run this morning!
Check it out: https://podcasts.apple.com/us/podcast/the-run-smarter-podcast/id1494778818?i=1000576821620

‎Show The Run Smarter Podcast, Ep What Runners Need to Know about Nutrition & Inflammation with Dr. Peter Brukner - Aug 21, 2022

07/24/2022

Motivation is one of the top struggles for new runners, check out my new blog post for some helpful tips and tricks and please share with anyone you know struggling with motivation!

https://www.ptto-go.com/post/struggling-to-find-motivation-to-start-running

Starting to run and continuing to stay motivated to run can be tough. In these situations excuses abound, everything from "I don't have time" to "Well now it's raining". The excuses come easy the motivation does not. But don't worry I've got some tips to help you get and stay motivated, so you'll ge...

07/09/2022

Our toes should be just as flexible as our fingers, are yours? This is an easy way to work on toe flexibility.

06/19/2022

This 👇 let’s do this 🙌🏻

06/14/2022

There are so many benefits to resistance training at any age!

05/08/2022

Re-starting an activity especially running is not an easy task and if you try to jump right back where you were in the past it might not go well.

Check out the new blog post with some tips:

https://www.ptto-go.com/post/tips-for-re-starting-running

I see and hear a lot of runners getting injured and super frustrated when trying to come back to running after an injury, illness, or just a long break, whether that is a few months or a few years. Most of the issues come about because in our minds we should be able to do what we did "back then", wh...

04/18/2022

With our wintery spring weather it has made travel difficult, but that doesn't mean you have to put off getting help for those aches and pains!

Did you know that PT To-Go Physical Therapy & Coaching offers {FREE} virtual consults?!

If you have pain interfering with your busy life, call or text me at (701) 885-4309 to set up your free virtual consult today!

04/13/2022

Heel pain is not always from your plantar fascia.

https://www.linkedin.com/posts/physio-network_a-new-study-revealed-some-interesting-activity-6919222991444672512-cS6X?utm_source=linkedin_share&utm_medium=ios_app

📸 A new study revealed some interesting imaging findings in those with Plantar Heel Pain (PHP) • PHP was associated with a thickened plantar fascia, ...

03/24/2022

I am super EXCITED to announce I am available, by appointment, to see clients at See Dick Run, LLC in downtown Grand Forks!!

If you are a runner and/or active adult trying to get back to all the activities you love, I'll help you do it without pain meds, injections, or surgery!

Message me or visit www.ptto-go.com to learn more!

03/23/2022

See Dick Run + PT To-Go = ??

03/21/2022

This workout took me 20 minutes. 🙌🏻

✅ I hit all areas needed to be a strong healthy runner!