Ep 196 Training Wisdom with coach Chris Twiggs
Summer is here, and it’s time to adapt your running strategy to the heat. Coach Chris Twiggs, Chief Training Officer for Jeff Galloway and Perfect Disney Marathoner (gearing up for his 33rd consecutive event!), joins us to share invaluable wisdom that will transform your warm-weather training.
The episode begins with an introduction from Michelle on the first day of summer.. If you’d like to introduce an upcoming episode, please reach out to us on our social media. You can also email us, or leave us a message on our hot-line (727-266-2344).
Training Wisdom from Coach Chris Twiggs
In the latest episode of the Rise and Run podcast, listeners were treated to an insightful conversation with Coach Chris Twiggs, Chief Training Officer for Jeff Galloway’s training programs and a perfect Disney marathoner who will be tackling his 33rd consecutive Walt Disney World Marathon this January.
The timing of this episode couldn’t be more perfect as summer heat intensifies across the country, presenting unique challenges for runners preparing for fall and winter races. Coach Twiggs shared invaluable wisdom about adapting training schedules to accommodate hot weather, emphasizing the importance of slowing down during long runs when temperatures rise above 60 degrees. His rule of thumb: reduce pace by 30 seconds per mile for every five degrees above 60. This adjustment helps runners maintain endurance without risking heat-related illness.
One of the most reassuring insights Coach Twiggs offered was about walking during long runs. Many runners feel guilty about incorporating walking, especially those coming from traditional running backgrounds. However, Coach Twiggs emphasized that walking is not only acceptable but can also be beneficial, particularly in extreme heat. “We know that you can get the same endurance benefit from walking, and that’s absolutely fine to do for any of those long runs,” he explained. This permission to adapt training approaches relieves unnecessary pressure many runners place on themselves.
The episode also covered practical advice on fueling during runs, the benefits of customized training plans, and specific drills like the cadence drill and acceleration glider that can improve running efficiency and speed while reducing injury risk. Coach Twiggs’ approach combines science-based training principles with a philosophy that prioritizes enjoyment and sustainability in running.
The Race Report Sponsored by Stoked Metabolic Coaching
In our Race Report Spotlight, we travel to Alaska with Courtney and Lance for the scenic Anchorage Half Marathon, complete with moose sightings and breathtaking landscapes along the airport trail system.
Whether you’re a seasoned marathoner or just beginning your running journey, this episode offers practical wisdom to help you embrace summer training while setting yourself up for success in your fall and winter races. Remember, as Michelle from Erie reminds us in our intro: “Your slow summers make for fast falls.”
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