Toni Kengor | Online Run Coach

Have you ever been curious if hiring a running coach is right for you? 👉🏼👉🏼 Swipe through to hear Coach Amy talk about what you can get out of having someone else have eyes on your training! And listen, we know that this can be a totally new concept for many! So if you’re curious to learn a little bit more about what our team is like, and what it would look like to experience 1:1 Coaching w/ us, don’t hesitate to reach out! 📩 E-mail us at info@relentlessrunners.com, tell us a little bit about yourself and your goals! And let’s see if it’s a good fit! No pressure 😉 #runningcoach #runcoaching #runcoach #instarunners #runchat #runningtips #runningcommunity

We’ve received such good feedback on this episode before even sharing our clip here on IG! Thank you SO much to those of you who have DM’d, and tagged us in your stories when you’re listening. It really means the world to us, and to know that this topic of “The Comparison Trap” has resonated with so many. In this episode you’ll hear us talk about: 👉🏼 Comparison of your current self vs your former self 👉🏼 Comparison of your pace to others 👉🏼 Comparing your training to others 👉🏼 Comparing your body to others in the running world *we have a disclaimer before this section for those who may need to skip through* 👉🏼 And even comparing the THINGS you have to others We hope you know that our community is always a safe space for you. No matter where you come from, your experience, your goals, you are welcome and YOU BELONG. To listen to the full episode, head to our bio 🔗! You can listen on apple podcast, spotify, and more! #runningpodcast #podcast #runchat #instarunners #runningcommunity #runningcoach #runcoaching

Today we have an extra special athlete spotlight, @dlbenedict13 🎀👟 Words from Coach @tonikengor , ”Debbie is a mother, a wife, and has been a part of team Relentless Runners since 2019. We’ve worked together towards running goals that have ranged from her first marathon, to half marathon PR’s, and most recently her first Ultra last fall. In January of this year, she told me we had a new goal to work towards… beating Cancer. After getting her Breast Cancer diagnosis, she began round 1 of 6 chemo treatments. It’s hard for me to write this spotlight, because I feel like no words can do justice to how proud of her I am. Over these last several months Debbie showcased so much strength, resilience, and positivity. As she began treatments, we made sure her program included forms of movement that felt best, and always had the A Goal be to listen to her body and give herself grace. We celebrated every treatment completed, every day she opted for rest to allow her body to work hard to fight, and every day she had extra energy to go out for a walk or run. Today we celebrated EVEN HARDER because she found out that her tumor is GONE, and this Tuesday her pathology report came back after her surgery last week that there is no cancer found in lymph nodes or tissues. Debbie, I just want to say you’re truly incredible and I couldn’t be more proud to call you my athlete and a Relentless Runner.” “My Cancer is gone!! F**ck cancer!” - Debbie Drop a comment and let’s give Debbie a HUGE CONGRATS on crossing the biggest Finish Line of her life! #fuckcancer #runchat #runcommunity #instarunners

With the hype around training kicking off for fall races, we wanted to have a moment for you… The runner who’s out there vibin’ this summer, with no goal races on the horizon, but has the desire to still improve as a runner. Did you know that we work with so many athletes just like you? Different examples of ways we’ve helped our athletes work towards non-racing goals: ⚡️ IMPROVING SPEED This can range from working on top end speed (1mi speed) to endurance focused speed (5k/10k). 👟 BUILDING ENDURANCE This can be base building, or even a season dedicated to playing with volume/increasing it! ❤️‍🩹 INJURY RECOVERY / RETURN TO RUNNING We create a plan that keeps our athletes engaged, and involves everything they’re cleared/able to do. We continue to evolve their plan, as their healing progresses - and have that same exact approach when it comes to return to running! 💪🏼 STRENGTH We have some runners who simply want to prioritize building strength, and keep strength on more of the forefront with more days/week. We also have runners who want to work on building consistency in their strength training routine, so we also focus on accountability in this area! 🎉 RUNNING FOR FUN / OVERCOMING BURNOUT Runners come to us who have experienced burnout, and are looking to fall in love with running again. We also have athletes who are looking to have a season of just running for fun! We ask questions about what TRULY sounds enjoyable for these athletes right now - sometimes that means more variety in their schedule, less intensity, adding distance/duration ranges, doing less, and/or getting back to the simple joys of getting out there and lacing up! And more! Our athletes work with us on a more year round basis, and so organically it works out that we have the opportunity to support them during their different seasons of life! We want you to know it’s so normal to not be “tunnel vision” on a racing goal every single season of every year. If you’re happy - THAT’S WHAT MATTERS! 🤔 Are you curious to learn more about how one of our coaches can support you in your non-racing season era? Send us a message by clicking the 🔗 in our bio! #runningcoqxh

june, you have my 🫶🏼🌞✨

✨ week recap ✨ This week was HOOOOOOT 🥵 this heat wave has been absolutely terrible… but we’ve been waiting all winter for “warmer weather” so I guess we got what we wished for 🙃 Despite the heat, got all my training sessions done, making progress in both speed and strength! One key thing I need to improve on is better hydration DURING training sessions (handheld flask coming soon). Another consistent training week done ✅ another week closer to starting my next marathon build 💪🏻

You may have heard the phrase, “Hills pay the bills.” 💸 🎙️Coach @tonikengor and @chrissy.nich.runs dive into everything you need to know about running hills in Episode 26! Everything from their benefits, form cues, workouts examples, effort or pace to aim for, workouts examples AND things to be mindful of! Oh, and they did this for BOTH Uphill and Downhill training! Want to hear the full episode? Click the 🔗 in our bio to select where you want to listen to it! #hilltraining #hillworkouts #hillrepeats #runchat #runningcoach #runcoaching #instarunners #runningcommunity #marathontraining #halfmarathontraining

Running lately🏃🏽‍➡️🤟🏽 Appreciate the @p3rmovespgh & @4run2.pgh team for having me help promote their new merch for the “Americas Mile 🦅” race! Was such a great time meeting up with some of the running community and talk about what we love most…..RUNNING😁. So make sure to check out the race July 12th I may just see you there😉 REMEMBER @koolrunclub SUNDAY JUNE 23RD @ 9AM CHECK PINNED POST FOR ALL DETAILS • • • • • #running #runningmotivation #pittsburghrunner #blackrunner #runningcommunity #fitness #explore #runningjourney #health #halfmarathontraining #runhappy #runnershigh #runclub

It’s giving ________ energy! Fill in the blank & let us know in the comments 👀⭐️🥇 Shop the USA Collection now with the 🔗 in our bio

America's Mile Shirt Reveal! Join runners from all across the country at America's Mile presented by Visit Pittsburgh 🇺🇸 From professional athletes to first-time milers, this unique event provides an experience unlike any other! Run for fun or test your speed, then stick around to watch the pros take on the same course you just conquered 🏃🏃‍♀️ Don't miss out on the Friday night lights! Register now at the 🔗 in our bio to score one of these fantastic shirts -- the start line is calling!

You’re not losing fitness, it’s just hot out! 🥵 No, seriously! It’s shown that once temperatures reach above 55°F (or 12°C) performance can begin to decrease. Your body WILL get adapted to the warmer conditions, however, it’s still important to make sure that while you’re training, you’re hitting the appropriate effort during your workouts - and not making the mistake of overreaching. HERE ARE OUR TWO FAVORITE WAYS TO ADJUST YOUR WORKOUTS FOR THE HEAT 🔥 SHIFT TO EFFORT FOCUSED WORKOUTS You can achieve this through using an RPE Scale (1-10 is simple) , or have effort focused cues for the faster segments of your workout that range from: Really Easy→Easy→Moderate→Moderate/Hard→Hard→Really Hard (Think of “really easy” as a recovery run, and really hard as a faster than 5K race pace effort!) PACE ADJUSTMENT CALCULATOR You can also give yourself a bigger buffer for your workouts when it comes to your goal time or goal pace, OR you can use a pace adjustment calculator! There are so many, but we personally like the one from Runners Connect because it factors in Dew Point (and not just temperature)! At the end of the day, please remember that your body doesn’t know pace, it knows effort. As long as you’re working at the right effort each day, that’s what matters because you’re developing the appropriate energy systems that allow you to hit the intention of your workout! … and then it’s time to flyyy on race day! Have you used either of these options in your training before? If so, what’s your preference? #marathontraining #halfmarathontraining #summerrunning #heattraining #runcoach #runningcoach #runcoaching #runningtips #instarunners #runchat #runningcommunity

Today we celebrate two Pittsburgh based athletes of ours who conquered the hills of the burgh this past May! 👟⚡️🏅 Athlete Josh got his redemption on the Pittsburgh Marathon course, after having to pull off during his first marathon attempt back in May 2023. And Megan earned her shiny new PR she set out for at the start of training! Swipe to read the stories of these amazing athletes 👉🏼👉🏼  🎉And drop a comment to give the HUGE congrats that they both deserve!! We’re so damn proud of you two! You’re both just getting started and we couldn’t be more honored to call you Relentless Runners athletes!! #pghmarathon #pghrunner #runchat #raceday #medalmonday #marathontraining #halfmarathontraining #marathon #halfmarathon