Q&A with the Runcoach CEO and 2:12 marathoner, Coach Tom McGlynn,
who shares some thoughts on including a half marathon race within your marathon training.
1.) Do you advise runners to race a half marathon prior to running a full marathon?
If the athlete is preparing for a marathon, then I like to see them run a half marathon 4-7 weeks out. The reason we like it that far prior to the goal race is that we always recommend enough time to recovery after the half marathon. The recovery period is intended to spring board the athlete into the final marathon stage of training.
2.) Does practicing race day routine in a half marathon help your marathon?
The actual practice of waking up, eating, drinking, going to the bathroom and arriving at the start line in plenty of time is most helpful. Some of the intra-race hydration is important as well. The half marathon should be thought of as a dress rehearsal for the marathon.
3.) Does a half marathon time accurately estimate your fitness for the marathon?
The science suggests that if you double your half marathon time and add about 12 minutes, that would be your current fitness for the marathon. Meaning that a 2 hour half marathon converts to a 4:12 marathon. This is an extremely rough estimate, and doesn’t consider key variables such as weather, course variation (between half and full), the athlete’s health on either race day, the need for nutrition and hydration in a full marathon that isn't as important in a half marathon, the runner's form/efficiency, etc
Do you have any more questions to ask our coaches? Email them today!
Sports fiction author and runner Ali Dean brings a high school runner girl to life in this easy-to-read story about the highs and lows of success in sports at a young age.
Welcome Hiruni Wijayaratne
Thank goodness her smile and calm demeanor makes her approachable, because while running, Hiruni is a fierce competitor. She holds 10 National Records for Sri Lanka, a marathon personal best of 2:36, and a passion for chasing her goals and helping others do the same.
It doesn’t stop there, Hiruni brings her A game to the office too, where she has taken over as the Business Development and Sales Lead, but she does so much more than that. Hiruni is also one of our world-class coaches, and enjoys answering your questions and sharing her experience as both coach and athlete.
We believe that Hiruni brings a lot of value to us as a company, and to you as our customer. We encourage you to take advantage of the opportunity to have Hiruni on your support team to help you achieve your goals.
Learn more about how to contact Hiruni here!
This week, I finally gave our double stroller away – my kids now weighing far too much in combination, and having long since passed the time when they found it acceptable to be belted into the stroller and pushed along the bike path or the sidewalk. As I watched it folded up and driven away in someone else’s car for someone else’s kids, I must confess to a bit of nostalgia.
Ask the Practitioner - Chafing
Jennifer Eastlack, MD
In this edition of Ask the Practitioner, we connect with Jennifer Eastlack, MD, a San Diego area dermatologist, former NCAA Division I athlete, and mom of five active kids. Dr. Eastlack answers our questions about one of many runners’ most common post-race/ long run ailments: chafing.
rc: Many runners find red and raw trouble spots on various parts of the body after running long distances. What are some typical causes for this chafing?
JE: The cause of chafing is mechanical. It is due to repetitive motion of skin rubbing against skin or against other materials like clothing. It can be made worse by moisture, whether it is environmental (rain) or from sweat. The most common areas of the body on which it occurs are the inner thighs, underarms, nipples (men), and bra line (women).
We want to introduce you to your coaches! At Runcoach, we strive to provide you the best virtual coaching experience possible, and that starts with having some of the best coaches! Tom, Hiruni, and Neely are all certified coaches with World Class running credentials. They are here to support you because they understand first hand the highs and lows of running, and now, you can utilize their expertise to help you towards your goals.
Tom is the founder and CEO of Runcoach. He is a lifelong runner, 3 time Olympic Trials Qualifier and respected coach. In short, Tom is passionate about running and more specifically, helping runners improve and achieve their personal goals. He wanted to build a tool that adapted with the infinitely changing needs of each athlete. Armed with a set of principles inspired by his time as a professional runner and his firsthand knowledge coaching Nike Farm athletes, Tom created Runcoach.
Through Runcoach, Tom has helped thousands of runners set new PR’s. He has trained marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running and avoid injury with the right approach.
As a Runcoach gold member, you’ll be able to ask our coaches, like Tom, questions about your training, race preparation, injury prevention, and nutrition and get expert level advice and guidance to help you get to the next level.
Hiruni is the first to point out that we all have one thing in common. Regardless of fitness level or accomplishments, we are all trying to become the best version of ourselves. At a quick glance, you might not think you have much in common with Hiruni. Between her 10 national records for her home country of Sri Lanka and her impressive collegiate career at the University of Kentucky, she has accomplished things many of us may never achieve. Yet, Hiruni is a huge advocate of personal development through goal setting.
At Runcoach, Hiruni helps our runners set realistic goals, manage hectic schedules, avoid injury, and get the most out of every run. Each runner is different, and Hiruni loves unlocking the potential of runners just like you.
As a Runcoach Gold member, you will have access to people like Hiruni, coaches who know exactly how to help you become the best version of yourself.
Neely started running competitively in her early teens and just kept getting faster. She won eight NCAA DIV II Championships in college, and continued on to represent Team USA in five international competitions. In 2016, she was the first American finisher at the Boston Marathon with a time of 2:35. She is a master at juggling a busy life; rigorous training, wife, full time coach, and mom. She’s fought through illness and injury along the way but knows what it takes to persevere and stay mentally strong and focused.
As part of the Runcoach team, Neely shares her love of the sport and affinity to helping runners like you persevere through challenges all while balancing the many demands life throws your way. She is passionate about coaching athletes as well as offering up some of the insight she’s learned along her journey on the Runcoach blog and social media channels.
As a Runcoach Gold member you will have access to coaches like Neely who can help you balance your hectic lifestyle with the rewards that come with improving your running abilities.
Runcoach is thrilled to provide an easy-to-access Support tab as an update on the app. Now you can find answers to your questions quickly and efficiently, and then get back to your training.
How to get to the Support tab:
In-app: Go to the hamburger menu on the top left, select Support, then choose the category for which you need help. 
Introducing our new Rewards program!
It’s important to have big goals, but don’t forget to celebrate the small achievements during your training. We are bringing you a new rewards program so you remember to pause, pat yourself on the back, and be proud of your hard work.
How does the rewards program work?
You will earn promotions for useful running related products based on miles run and workouts completed. These exciting rewards will pop up on your app screen, and be sent via email so you don’t miss out on these great offers.
Six years ago, my husband and I went to Cabo for our Honeymoon. 
I was in full force training with the USA Championships which were only one month away. It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:
1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.
2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.
3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.
4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!
5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule.
Happy travels, and happy training!
