Ruth Atkinson | Run Coach

✨GIVEAWAY CLOSED✨ @cranksports e•Gels have been a great way for me to handle summer running with the 37g of carbs AND 230mg sodium per gel! Two of these an hour gets me 74g carb and 460mg of sodium 🙌🏻 Not many other products that I know of that can do that currently on the market. The e•Fuel drink mix has 54g carb per single packet (3 canister scoops) and 390mg sodium! This drink mix comes in clutch for me in the early mornings before my workouts or long runs as well as in my bottle during longer track sessions. Both the e•Gels and e•Fuel drink mix have complex carbs and a significant amount of electrolytes which for me has worked SO well. So well, that I want to host this giveaway! ✨HOW TO ENTER THE GIVEAWAY✨ ➡️ follow @cranksports ➡️ follow @runwithruth (me lol) ➡️ like this reel ➡️ tag 2 friends! There will be 2 Winners each receiving $50-$60 in product. Giveaway will close at 11:59pm CST on Sunday, June 30th. Winners will be announced on my story as well as directly DM’d! Crank Sports is all about growing slowly and loyally to their customers, and I am honored to be a part of the growing community. ❤️ Leave any questions you have about the e•Gels or e•Fuel in the comments or shoot me a message! I’d be happy to answer them 😊 *This giveaway is in no way affiliated with Instagram* #runwithruth #runningfuel #runners #running #runnerfuel #cranksports #instarunning #igrunningcommunity #instarunningcommunity #igrunner #igrunning #runningcommunity #distancerunning #runninglife #fuelyourrun

LETS CHAT! ⬇️ 1. Patience is KEY. We can’t acclimate overnight and it can take *weeks* for our bodies to get used to the conditions of wherever you are! Throw in a few days where it’s cooler again, and we lost some of that acclimation. Just be patient, work *with* your body, and know that more acclimated days are ahead of you! Don’t try to be a hero. 2. Respect the weather and what it does to us! Facts are facts and there’s no outrunning the science. The dew point in addition to the temperature are the biggest factors in how a run will feel. I HIGHLY recommend using a tool such as the @runnersconnect temperature calculator. You plug in the temp and the dew point as well as how far you are running and the effort level of that run, and it will help guide you to an adjusted pace for those conditions. It’s not 100% because we are human and everyone responds uniquely - BUT- it is at least a place to start in terms of adjusting your paces to achieve the purpose and EFFORT desired for your workout. EFFORT > ALL!!!! The body adapts to effort. And if you go too hard too often, the risk of injury increases significantly. Be smart, adjust early, and trust your effort. 3. Hydrate. Get in your electrolytes. Fuel. Your body is working hard to keep you cool AND train at the same time. You need to treat it well and give it what it needs before, during, and after the runs PLUS during your day as a whole. Heat and high dew points are added stress on the system - and stress is stress. Recognize this and prioritize your sleep and recovery as you acclimate and train through the summer months! 4. Stay out of the sun when possible! Run early, run late, find shade, or use a treadmill. Be SMART about the efforts you are doing in the weather that you have wherever you are. 5. Use the summer as a time to practice trusting yourself and trusting efforts! We aren’t trying to run our goal fall paces in the middle of July— we are trying to elicit the adaptations from our body that will eventually LEAD IS to the paces we are wanting to hit come the fall. Don’t get too caught up in the nitty gritty of pacing. Enjoy the run, embrace the process, and love the journey! 💫💥

✨3:21:32✨Lots of words but none of them are organized yet. Race recap(s?) coming soon 💚 So so so grateful. 8 min PR and my second 🦄 Thank you to everyone who messaged, texted, called, tracked…I haven’t been able to reply to everyone yet but I’ve seen them and appreciate them ALL. I have the most supportive circle anyone could ever ask for. 💚 #runwithruth #medalmonday #marathoner #bostonqualifier #instarun #instarunners #igrunningcommunity #igrunning #running

🥵Immediately after —> 20 minutes later 😆 That Tuesday starbies treat always hits just right! Today was HARD. It was a 2 x 15 minute block workout with each of the 15 minutes being a 12321 fartlek w/ 90 sec jog recoveries. In my head I was like “that’s it? Okay!” And then I of course didn’t really adjust anything for the horrendous weather and then when I ran things pretty speedy for the first 15 minute block my ego was like well now we have to try to maintain that for this second block…sooo yeah it was HARD. I haven’t worked that hard in a workout since….probably the last few workouts before Eugene in April 😬😂 But, hey. I’m thankful my body bounced back so fast after Friday night’s 5k. I’m thankful that I am able to push myself hard and find my limits in this weather. I got better today. And that’s all we really are ever after!! Some days I’m the best example of do as I do…and some days, like today, I eff it up! And I DO let my ego win. I’m not perfect, but that’s the beauty of being human. We learn, we re-learn, and we grow. So yeah. That was hard. But in a beautiful way :) 🔈How was your Tuesday run!? Anyone else get a good workout session in? ⬇️ . . . . . Fueled and hydrated with @cranksports today 👊🏻 7.5 miles with the middle 4 being the fartlek portion. On to rest day Wednesday tomorrow! Cheers!! #runcoach #runners #summerrunning #igrunners #instarunning #runningcoach #mckirdytrained

Never EVER forget the JOY 💚 Nobody can take that away from you. Of course we train hard, and yeah, it’s nice to see that reflected in a performance or two! But…we can never guarantee how a race will go. We can’t guarantee a lot in our sport. We CAN guarantee our mindset and how we view the chances we get to celebrate our hard work, passion, community, and growth. 💚 Be willing to pivot. Be willing to try and fail. Be willing to surprise yourself. Feel the joy. Love what you do. Keep on running!!! 🙌🏻 Video 📸: @see.david.run #runwithruth #igrunning #runcoach #runningcoach #mckirdytrained #igrunners #trackrace #runningcommunity #instarunners

Twilight 5000 OKC 🥵🔥 It. Was. So. Hot. First ever track race. First ever night race. First ever race in real feel 100°+ Third fastest 5k to date. First race post Eugene after only a few small workouts! It took everything for me to muster up enough courage to continue to grind even as my pace slowed. It was frustrating because my muscles definitely could have gone faster…it was the breathing, the overheating, and the sluggish feeling that I know to be “this is too f***ing hot for this pace” type feeling that forced me ultimately to positive split as positive people do 😂🙌🏻 I knew I was faster than my adjusted pace goal on the first 4 laps but once I was out there, I was like you know what? I’m here, I’m not sure where my 5k fitness really is, so might as well ride this wave and see how long I can hold on. I really did feel pretty normal for that first mile which I think is promising for cooler weather :) I saw a guy with a medic getting his vitals taken on the grass about 10 minutes in and I thought “okay, I don’t want to push so hard that I end up like that today…it’s not worth” so I maybe played it a little safe for the final mile 🤷🏼‍♀️ it’s really so hard to tell in the moment where the line is between working really hard and working past the point of being okay in this weather. Pressed on, smiled for the cameras, and kicked hard the last 200m. I passed two guys, and finished feeling pretty proud of my efforts all things considered 😊 Weather adjusting calculators tell me that my adjusted time would have been a huge PR, so I’m leaning on that knowledge and am so excited to keep working on getting better at being comfortable in the longer durations of uncomfortable 🔥 Eyes on a fast half this fall!! Until then, we get better and we build. 🫡 #runwithruth #mckirdytrained #igrunning #runningcommunity #summerrunning #5krace #trackrace #runnergirl #runfast

Look good, feel good…am I right!? 😎🦩 There’s nothing like putting on something that you feel fast AF in, and I have to say, this line from @runners_empire_ really does do that for me 👌🏼 I know so many of you have watched me wear Runners Empire for over 3 years now! The brand has grown a lot and it’s my pleasure to continue to support and share this small business and it’s community! 🦩COLLECTION RELEASE🦩 Thurs. 6/27/24 @ 5pm CST (sharp!) 🙏🏼I’d be honored if you used my code to support me when you shop! 💞 —> runwithruth saves you 10% on your order! Message me with any questions, and grab your fast AF gear to tear it up this summer 🎉 #runwithruth #fastaf #rungast #summerrunning #runninggear #runnersempire #igrunners #igrun #runningcommunity #instarunner #instarunners

Working hard, embracing the weather, getting better, and dreaming big. What else can one ask for? ☀️ Little tune up session today for Friday night’s race on the track. 🔂 Am I excited to race in real feel 100°? Not really lol. Am I expecting to run a certain time? Not really lol. Going to go in with an open mind- and I’m going to be smart. I’ll try my best to adjust on feel as I go and smile big when it gets really hard. Might surprise myself, might go really poorly. The only way to know is to show up and try 😃 Going with a group of my athletes as well so all in all- a GREAT time with community and friends 🥰 Happy Tuesday y’all! Stay cool stay hydrated 💦 #runwithruth #igrunning #tracktuesday #summerrunning #5ktraining #5krunning

Sent this pic to my niece today 😂 figured I’d share it here too. It sums up the weather pretty nicely in my opinion. Also been LOVING my Greek yogurt bowls. It’s a summer favorite for me because it’s cold and feels both refreshing and easy to eat after a hot hot hot and muggy run. (Although usually there’s a shake or chocolate milk in my hands before this meal even happens) I love throwing berries, walnuts, and a @katesrealfood bar on top. Hits protein carbs and fats, and pairs extremely well with my homemade iced latte 👌🏼 . . . ( TEAMKATES gets you a discount on Kate’s Bars ) Highly recommend. 😋 Happy Monday! . . . . . . #runningfuel #runners #runningfood #mondayrunday #summerrun #summerrunning #texasrunners #runtexas

Your timeline is YOUR timeline. Keep showing up 💖 #runwithruth #running #run #runhappy #happyrunners #runalways #runningcommunity #summerrunning #runningreels #runninginspo

Some days just aren’t it. Also, it’s f***ing gross outside, did you hear? 😂 I know I post a lot of happy running footage, but I also look like this on most of my summer runs. Don’t let the gram fool you. Stay hydrated and stay cool ✌🏻 Sincerely, A Texas Runner/Run Coach #summerrunning #summerrun #runners #running #summer #running #runcoach #runningcoach #runcoaching #instarunners #instarunning

How often do you run without your watch? ⬇️ I need to do it more because today was magically wonderful. Nothing to check or even be aware of…just me and my body moving through space. What a beautiful sport, y’all. 💛✨ #runwithruth #runningcommunity #igrunning #instarunners #instarunning #igrun #running #runningwatch #runningreels #runners