Toni Kengor | Online Run Coach

Have you ever struggled the pace on your watch bouncing around all over the place during a run or speed workout? 👟 
 Make sure you watch this video!
 I talk about different data screen definitions within the pace category, and my favorite data screen I LOVE to see when doing a speed workout on the road!

I also show you how to set it up on your @corosglobal !

⌚️What’s your favorite data screen you like to have on your watch during workouts? I manually lap my track workouts but love to have this face up when it’s a road speed day! 🫶🏻 Code ‘tonikengor’ gets you a FREE watch band with the purchase of a new watch! #trainwithcoros #instarunners #runningcoach #runcoaching #marathontraining #speedworkout #runchat #runtips #runningcommunity

This was such a FUN work day 😍 When @annette_runs_pgh asked to grab coffee to catch up and get some work done, I was like hell yeah!! Working on my environment is currently a priority of mine. I’ve been doing little things around our apartment/spaces I’m frequently in. And experiencing how much it can boost your mood by changing it up as well! But I first responded to my athletes texts, and then hit up the gym to do our @relentlessrunners full body workout 💪🏼 I got ready quick to meet Annette right after. So planned to grab breakfast at the coffee shop! The breakfast sammy was SO good and I tried an Espresso Tonic for the first time 😍 (surprised how much I liked it)! Then I answered emails before heading back to record the podcast with @chrissy.nich.runs ! I was ON one for the podcast 🤣 probs bc of the extra caffeine (you’ll hear that next week)! Social media is one of the backend business things I oversee, and I have a system that’s working pretty well (adopted from our former social media manager)! The first or second week of the month I come up with an idea list for the next month, the third week I write all the content for the posts, and the final week I work on the graphics and videos. And Christine goes in and approves everything! I know for business owners this part can be overwhelming with figuring out how to be consistent (if you do it on your own), so give this a try to see if you like it! 👆🏼 Then me and Christine had a catch up / business chat with @runtothefinish !! It was so fun to catch up on life, share and learn from one another. I’m seriously so grateful for the amazing coaches who have became friends in this space! I’m feeling really grateful today that I get to do what I do. Between coaching runners and running a business - those are two areas that I love about my job equally! I’ve had to make some shifts to give myself more balance so I can show up 100% in both areas, and it feels good to be there! #runningcoach #runcoach #businessowner #instarunners #runchat #entrepreneur

Joys from this week ☀️ Time with the @p3rmovespgh gang, errands in the strip, ice cream date w/hubby, taking care of the environment I’m in bc of knowing how good it makes me feel to do so, yog bowls, Olympic trials & fresh nails 🥰

I’m processing a lot this week, so I’ll save that brain dump for another day 🫶🏻 But I am developing more of an understanding (thanks to therapy earlier this week) about my relationship with running. This week has been about resetting my body and mind. Letting go of control, and do things that make me FEEL good, and make me happy outside of running! Today’s @relentlessrunners strength sesh (thanks @laurun_allthemiles ) was great. I only subbed out one movement (a plyo exercise for core bc of my ankle), but I loved this lower body day. (Pretty much everything is included in the vid minus TKE’s and the cool-down)! I also wanna say thank you so much for all the support on my last post 🥰 I still intend to show up on here in a way that feels good. PS. What T&F Olympic Trials events have you been most excited about? The women’s 5000m heats yesterday were amazingggg!! 👚: @cooldownrunning TONI10 saves you 10% ⌚️: @corosglobal TONIKENGOR gets you a free watch band with a purchase of a new watch 🧦: @feetures 👟: @nikerunning #runchat #strength #strengthtraining #runningcommunity #runnersstrength #instarunners

Life lately ☀️ In classic me fashion I’m sitting here thinking to myself “How can I be honest about how challenging things have been, without making this a woah is me post.” 😂 Guys, it’s been HARD! My ankle issue has been really finicky. A lot seems to aggravate it and I haven’t been able to get it back to recovering day to day like it was weeks ago (even with aggressively scaling things down). This week I’m taking off from running and golf just to get things to calm down. And I’m focusing on letting go, or as someone told me a few days ago, “Let the paint dry.” I try to control so much when I feel out of control in a situation. Which can lead to it being too much, and even make things worse! So I’m taking a step back this week and am setting little goals for myself: 👉🏼 8+ hrs of sleep 👉🏼 100+g protein & ~25g fiber/day 👉🏼 Take my vitamins every day 👉🏼 Go to the sauna 1-2x 👉🏼 Make plans to do little fun things (When movement is limited for me, it affects my mood big time so trying to be proactive here)! I also want to give myself space to think about how I want to show up on here. I’m so used to sharing my day to day training, that I’ve had a hard time thinking about how to pivot/what to talk about. If there’s anything that comes to mind for you, lmk in the comments or DM me ❤️ Running of course means so much to me, but I do know that at the end of the day it’s a passion of mine that I enjoy - and is not ALL of who I am 🤍 I also know that this too shall pass. I’m so grateful to have the job that I do because it allows me to still feel so connected to the run community even if I can’t run. So many think that if I’m out due to injury it must be so hard being a coach and it truly is the complete opposite for me 🤣 So to my athletes reading this, I also wanna say thank you because getting to work with you is helping me more than you probably realize ☺️❤️ Okay, let’s have a good day ✨ #runchat #injuredrunner #instarunner #runningcommunity

Just because you’re drinking water, doesn’t necessarily mean you’re hydrated 👀 If you’ve ever experienced serious cramping during a race, GI distress on runs, or simply feel depleted in the warmer conditions, you could be lacking in the electrolytes department. Coach Kristy, Team RD, has educated our team when it comes to fluid intake per hour as well as sodium intake per hour! Please be mindful that these are general recommendations. General rules of thumb for sodium intake, and fluids per hour for runners is: 🧂 300-800mg sodium / hour 🧂➕ and 600-800+mg sodium /hour may be needed for those who are “salty sweaters” 💦 For fluids per hour, you should be consuming anywhere from 10oz-24oz/hour If this is something you want to prioritize in your training this summer. A good first step is to take note on what you’re doing now currently! From there, you can then fill the gaps. Runners often will resort to a combination of things to help achieve their needs through gels, salt tabs or caps, electrolyte drink mixes, etc! If you’re feeling that you need MORE sodium on your runs, Coach @marathon.nutritionist always recommends to increase slowly to see what works best/feels best for you! There are ways that you can get more specific information for your own training, whether thats taking a sweat rate test, and/or working with a Registered Dietician! We’re so grateful for all that Coach Kristy has done to educate our athletes! She joins our monthly team calls a few times per year to answer FAQ’s just like this topic, and our athletes have access to her valuable courses she offers! 💦 Our goal for our athletes is to feel they can come to us and have every pillar of their training needs met (if needed). Click the 🔗 in our bio, send us a message telling us about you and your goals, and ask to learn more about 1:1 coaching! #runningnutrition #summerrunning #runningtips #runchat #runningcommunity #runningcoach #runcoach #runcoaching #sportsnutrition #marathontraining #halfmarathontraining

Global Running Day⚡️👟 I’m truly overwhelmed on how to compile all my love and appreciation for this sport, and so I’ve decided to keep it simple and take you all back to the beginning (I’m sure you’ll see so many stories in your feed today!) 🤍 I played soccer growing up and in college - and like many collegiate athletes who don’t continue after college, I too got into running 😆 What’s funny is I always had this fear around running anything longer than a soccer field. In high school I was asked to run XC and I said no because I didn’t think I could do it/was too scared to try. I had college teammates who did 5k’s all the time, and it sounded fun, but I was scared I wouldn’t be able to finish - so I would never sign up. Then finally, a couple of my dearest friends convinced me to sign up for my first race - the Pittsburgh Half. I “trained” for it - and I say that loosely because I still had no idea what I was doing, I would just go out and run. I couldn’t tell you what my weekly mileage was, how many weeks my training cycle consisted of. I tracked all my runs on MapMyRun, and couldn’t tell you what my average pace was. Being in a world so consumed by tech, I’m so grateful I got to experience running in such a free way back then. Anyways ☺️ I began my first ever race May 2013. Wearing my Nike shoes and shorts, and a random black short-sleeve shirt that made me feel “fast.” Don’t forget the pre wrap (IYKY) I remember my biggest fear being if I could finish. I was venturing into such an unknown for the first time. Finishing that race forever changed me. A sport I used to be afraid of slowly transformed into a passion… And that passion to pursue my own goals became paired with helping friends starting their running journeys… which evolved to having my career be in helping others in this sport when it comes to both athletes and coaches. Damn. I could’ve never called that 11 years ago after I crossed this finish line 🤍 When did you get into running? 📸 Pittsburgh Half Marathon 2013 🥹 #globalrunningday #instarunners #runchat #runningcoach

2 years ago I made the decision to start therapy 💛 *tw trauma* I had suppressed things for a long time, and had gotten to a point where I had an inkling my body was holding onto everything. I began wondering if there was a connection to my past and different things I would feel and think. I would stumble upon words like disassociation, think about my high performance tendencies and wondered what would happen if I stopped distracting and started facing. A friend told me “You think life is good now? Imagine how much better it can be if you REALLY work on healing yourself.” And she held me accountable to scheduling my first therapy appointment. My journey these last two years have been awakening. I have been able to understand myself on a level I would have never expected. The healing progress I’ve experienced has shown up in so many unexpected but really cool ways: 💛 Being able to finish books (even 600 page ones)! 💛 No more back spasms waking me up at night 💛 No longer thinking about what happened every day 💛 Excitement around wanting to be a mom someday 💛 Feeling lighter It took so much work to get to where I am now, and I couldn’t be more proud of myself, and more grateful for my support system. I had so many moments where I didn’t want to keep putting in the work in therapy bc it felt too hard emotionally - but would look at this picture of myself as a kid and kept saying “keep showing up for her.” I don’t share my story often, but do try to show up in this space and share a couple times / year when it feels relevant. And what better reason than it being the final day of #mentalhealthawareness month! I know how through others sharing their own story’s, it’s what prompted me to get to where I am now. To anyone that can relate, I hope you know you’re not alone. No matter how long it’s been, it’s never too late to start putting in the work - I promise it’s worth it 🫶🏻 👟 There’s more I’ll be doing to raise awareness through running - but we’ll save that announcement for a later time 🥰

BAYSHORE MARATHON WEEKEND GUIDE 🥇👟 A request we had for our Podcast was to incorporate Race Weekend Guides for the ones that we’ve been a part of! In spirit of Bayshore taking place last weekend, we thought this would be a good week to cover it! Last May, Coach Toni took on her 8th marathon in Traverse City, Michigan - running the Bayshore Marathon! She takes you through everything you need to know about flying into TC, places to eat, options to stay at, and details of the course and race experience with running a smaller late spring marathon! 🎙️Click the 🔗 in our bio to catch the full episode, and let us know in the comments what you think! #bayshoremarathon #traversecity #instarunners #raceguide #marathontraining #raceday #podcast #runningpodcast @tctcbayshore

WE’RE BACK BABY 🎉 4 weeks ago I was venturing out for a 12 mile progression long run, that I ended up having to cut short, and walk 2.5 miles home. My surgery ankle didn’t feel right and the pain I was feeling way too familiar. I truly thought that this was going to be a “get some manual work done and you’ll be good” situation, but it’s just taken some more time & im honoring what my body is telling me. Which is why I’ve made the decision to pull out of Grandma’s Half. Of course I’m bummed, but at the same time REALLY don’t want to force this build back. On a positive note, this was my first GREAT week start to finish. 19 miles total with a 7 mile long run and two of the days had a few surges mixed in to see how it felt! Yesterdays 7 mile run felt SO GOOD from and ankle and energy perspective despite the heat and humidity. I know my long run was “just” an hour, but, I know the contributor of my energy levels feeling good was from consuming enough carbs and electrolytes. Which leads my to a go-to feature on my @corosglobal pace 3… The nutrition alert! 🚨 I use this feature on my long runs, longer speed sessions if I use gels vs liquid carbs, and during my races (loved it during my marathon last year)! You set the timer, which then alerts you every XX minutes! This feature is so nice because it helps me plug away on my run, and not have to worry about keeping tabs on when to fuel (I fuel based on time instead of mileage due to reccomendarions given from RD’s). Yesterday I consumed 18oz fluids, 430mg sodium & 59g carbs on my ~60min run & felt good! (PS. Nutrition is so individualized so please connect with an RD if you want to dive into what may be best for you)! I can just tell I’m on the tail end of this thing and am happy to keep building back. I’m not making any back up race plans until I know it’s behind me (I hate stressing over timelines), but I’m confident I’ll be able to come up with something soon! 🥰 To get a free watch band with the purchase of a new @corosglobal watch, use CODE ‘tonikengor’ at checkout! #trainwithcoros #runningwatch #coroswatch #gpswatch #runchat #instarunner #runningcommunity #halfmarathon

My FAV Summer Smoothie ☀️💦👟 Smoothies are a summer staple for me because they’re so refreshing, AND if my appetite is suppressed from the heat it’s easier for me to get in what I need to help optimize my recovery! This isn’t a ground breaking recipe BUT: 🔹 8oz milk of choice 🔹 2 scoops of vanilla protein powder I love @live.momentous 🔹 1/2 frozen banana 🔹 1+ cup of tropical frozen fruit blend I’m using @traderjoes but anything with mangos, pineapple, strawberries, etc does the trick! 🔹 1-2 TBS nut butter I usually do 2 to make up for the PB tax from what gets stuck to the side of the blender (and I’m too lazy to scrape off 🤣) On bigger training days I’ll also add 1/4-1/2 cup of oats and/or will pair with a bagel, frozen waffles, insert fav carb here 🥰 Remember, we want to consume ~20-40g of protein and 40-120g carbs within 30-60min post run (info I learned from @marathon.nutritionist !) Bonus Tip: If your bananas are about to get too ripe and you’re not going to finish them that week, half them, throw them in a freezer bag and into the freezer to save for smoothies/smoothie bowls! Do you like smoothies in the warmer months? What’s your favorite combo? Share below! #runningnutrition #runchat #summerrunning #smoothierecipe #runningcommunity #instarunners

Catching you up on the last few weeks ☺️🫶🏻 #halfmarathontraining #grandmashalf #runchat #runningcommunity