How to Run a Faster, Stronger Race: 5K, 10K, ½ or Full Marathon with Running Coach Lisa Patton

In this episode, we welcome back Lisa Patton, a certified personal trainer, running coach, and newly certified Pilates instructor. With over 23 years of marriage to her husband, Jonathan Patton, Lisa is also a proud mother of four and a Boston Marathon qualifier. She has completed over 15 marathons and countless other races, and she continues to inspire women at TransFit and across the broader community through her passion for fitness and running.

 

What does a basic running plan include?

• Running can be tailored to any speed or distance, making it accessible for all fitness levels.
• Success requires commitment and consistency in following a structured plan.
• Include easy or recovery runs to aid muscle recovery and prevent overtraining.
• Cross-training and strength training are essential for improving overall fitness and preventing injury.
• Always include at least one rest day per week for proper recovery.

 

Key workouts for an effective running program:

• Intervals: Short bursts of high-speed running followed by rest or slow jogging for recovery.
• Tempo Runs: Sustained efforts at a "comfortably hard" pace to build endurance and speed.
• Long Runs: Extended distance runs to improve stamina and aerobic capacity.

 

Lisa’s Prescription for Improving Speed:

• Be patient and consistent—allow your body time to adapt.
• Focus on key workouts: intervals, tempo runs, long runs, and strength training.
• Increase cadence to maintain a quicker, more efficient step rhythm.
• Prioritize strength training for improved form, balance, and injury prevention.
• Ensure proper recovery: prioritize sleep, stretching, foam rolling, and cold therapy.

 

Nutrition for Runners:

• Protein waffles with banana and almond butter.
• Oatmeal with berries and Greek yogurt.
• Sweet potatoes for long-lasting energy.
• Whole grain toast for slow-releasing carbs.
• Caffeine can be an effective supplement, but understand your body’s response.

 

Key Takeaways for Seeking God While Running:

• Meditate on Scripture while running.
• Draw strength from God through prayer.
• Overcome mental and physical obstacles to build character and faith.
• Shift focus from performance outcomes to running as an act of worship.
• Find purpose beyond winning, grounded in faith and personal growth.

 

Hebrews 12:1-2:  

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.”

 

James 1:2-4:  

“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”

 

Colossians 3:23-24:  

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.”

 

Connect with Lisa!

IG: @lisafae

Take Lisa’s class: www.transfitathens.com/studio-and-rates 

 

Connect with Caroline!

IG: carolineharrisward 

Email: caroline@transfitathens.com

Web: www.transfitathens.com

 

Train with me and my team at TransFit!

We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 

Ready to conquer your fitness and health goals - the time is now!