Inspire to Run Podcast
Inspire to Run Podcast
How To Balance Life & Fitness: Training Tips from Elite Athlete Raquel Faires
#127 - Finding the sweet spot between commitments in life and fitness goals can feel challenging. In this episode, elite athlete and certified exercise physiologist Raquel Faires, shares her journey of balancing intense training with family life, including raising two young children just 13 months apart. As a former D1 cross-country athlete, Category One cyclist, and elite DEKA athlete, Raquel brings unique insights into sustainable training approaches and important mindset insights.
Drawing on her professional expertise and personal experience with burnout and recovery, Raquel offers practical strategies for maintaining fitness while juggling life's demands. We also discuss topics ranging from heart rate training to managing self-doubt, providing actionable tips that runners can apply to their own training journeys.
Topics Covered:
- Training Mindset: How to overcome comparison trap and self-doubt during workouts
- Smart Training Strategies: Understanding Zone 2 training and why athletes train slower to perform better
- Life Balance: Practical tips for fitting training around family commitments and busy schedules
- Recovery and Burnout: Signs of overtraining and strategies for sustainable training progress
Today’s Guest
Raquel Faires
Raquel Faires, a dedicated fitness professional from Indianapolis, IN, holds a B.S. in Exercise Science and is an ACSM Certified Exercise Physiologist. A former Division I cross-country and track athlete at Indiana University Indianapolis, Raquel’s passion for endurance sports began early in life, progressing from junior high track meets to competing at the State Championships in high school. Her athletic journey has taken her through triathlons, road bike racing as a Category 1 cyclist, and now as an elite hybrid athlete in DEKA competitions. Over the years, she has competed at three DEKA World Championships, earning podium finishes and setting her sights on future challenges like Ruck events and ATLAS in 2025.
Beyond competing, Raquel shares her expertise as a personal trainer and coach at EDGE Fitness & Strength and also leads the girls' cross-country team at Carmel High School, where she helped guide them to the 2024 State Championship and Nike Nationals. As a mom to three children, Raquel thrives in balancing family, coaching, and her personal fitness goals.
Follow Raquel Faires:
- Instagram - @coachfaires
- Instagram - @deka_indy
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Hey, my friend, we all go through things that slow us down and get in the way of life and our fitness journey, and it's how you respond to those situations. Talk to yourself and deal with negative thoughts is what's going to help determine your success. And today we have a great interview with a certified fitness expert, coach and elite athlete to share insights that'll help you on your journey. Hope you enjoy. Welcome to Inspire to Run podcast.
Speaker 2:Here you will find inspiration, whether you are looking to control of your health and fitness or you are a seasoned runner looking for community and some extra motivation. You will hear inspiring stories from amazing runners, along with helpful tips from fitness experts. Now here's your host, richard.
Speaker 1:Conner. Hey, my friend, welcome to Inspire to Run podcast. I'm here today with Raquel Ferris, and Raquel is a certified exercise physiologist, certified by the American College of Sports Medicine, has a bachelor's degree in exercise science, is a former D1, cross-country and track athlete, category one cyclist, personal trainer, coach and elite DECA athlete. Welcome to the show, Raquel.
Speaker 3:Hi, thanks for having me.
Speaker 1:I'm so excited to have you here and just for our listeners. Raquel and I met a couple of months ago at the DECA World Championships in Ocala, florida, and you know we had a chance to get to know each other and she's just has an amazing fitness career and journey and I'm excited to have her here to talk about you know, her journey, her career and also talk about you know some of the things that are really important for us as runners and just folks who are involved in fitness in general. So, yeah, excited to have you here and you know I just really love to hear about you know kind of what started your journey in this, not only career in fitness, but just really your lifestyle around fitness.
Speaker 3:It's interesting because I think about that all the time and really it was very simple. At my elementary school we just like I don't even know if schools have this anymore, but they had a track and field day and I went to a very small Christian school, so it wasn't massive, but they had a track and field day and there was a blacktop parking lot that they made us run laps around. And there was a blacktop parking lot that they made us run laps around. I don't even know how long they were having us run, but I always excelled at it and I I kind of vividly like I do vividly remember, just like not wanting to stop, and a lot of people would stop and I just kept going. And then so, once I was done at that school, I went to a larger school system and that's then when I got involved.
Speaker 3:Really it started with track and field and because I did play other sports like volleyball and basketball, so I played, I did track and field, I was middle distance. I did very well at the 800 meter distance, to the point where I was, believe it or not, actually having teammates ask me to stop winning. They said to give someone else a chance to win, which I found pretty interesting. So you know, then we get through junior high and I get to high school and I tried to be a four sport athlete one year. So I tried to do volleyball, cross country, basketball and track and that was a lot to balance.
Speaker 3:So in my sophomore year of high school I fully committed myself to track and field and cross country and I had a really awesome coach, who I'm still connected with today, who kind of just really sparked my motivation for endurance sports, and so I did that all the way through high school, I did it in college and then after college I got involved in, or later in college I got involved into, triathlon and then it just it all kind of took off from there Triathlon to bike racing, to powerlifting believe it or not and now DECA. So I have a pretty extensive background in the endurance sports world, which I find that a lot of DECA athletes have.
Speaker 1:Right, and it's interesting because I've only known you for a short period of time and I've seen you race and compete at the DECA event and if you, you know, if you competed anything like this kind of back, then like I could totally understand why they say could you let someone else win? Like you're just an incredible athlete performing really well.
Speaker 3:Yes, that was a. That's something I clearly still remember all these years later.
Speaker 1:So you know. So to kind of throw out. So that brings you all the way to today, where you're a personal trainer, you're a coach, you help others reach their health and fitness goals and you know, through the show we'd love to talk about mindset, movement and motivation and what are the tips and tricks and things that could help. You know the listeners who are going through their own journey. So you know, I'd love to hear from you, like, out of all of your clients and your kind of your experience, what's kind of the one thing that you see as a common theme, either that you need to coach them on or help them with, or a common question that you get.
Speaker 3:Well, it's interesting that you asked that, because I just had a client this week have the. I don't want to call an issue, but this common thing that I've seen with clients is when they're about to, when they've signed up for an event that is new to them or something that they've just been aiming for, the closer and closer it gets to the event date, they start to get really nervous, they start to doubt themselves, they have a bad workout and they're like I don't think I can do this. And the one thing that I always try to make people understand is you have to only pay attention to yourself. And the reason why I say that is because we're at a day and age, we're on social media all the time, so it's easy for even myself or anyone else really to go on to Instagram and see the person who is at the top of their chosen sport or their recreation sport and to automatically compare themselves. And then they automatically think that they can't do it because they can't do it at that level, or they feel that, just because they had a bad workout, that all of a sudden, this goal that they had is not achievable. So I this client actually just texted me this morning after I had some extensive text messaging with her and let her know that she is capable. She can modify if she needs to. We're speaking specifically about DECA and she texted me this morning and said I had a great workout. I now feel a lot more confident about it, so I think it's just a mind shift.
Speaker 3:I had a yoga instructor I think I shared this with you that used to say don't compare to despair, and I've always remembered that. And what she was saying is, when you are on your yoga mat, don't look at the person to the left of you, the right of you or in front of you or behind you. Focus on what you can do and what your body is able to do at that moment, and then that kind of it keeps you centered that moment, and then that kind of it keeps you centered, it keeps you on track to meet those goals, because then you're not paying attention to all of this, the stuff in the outside world, right? So I think that as adults older adults especially, who are in these recreational activities we're not we're not making really making any money from it. It is important to focus on what you can do and what you're, what you're capable of, not what everyone else is, and this is definitely a conversation I probably have, I mean, at least 10 times a week, given the nature of my work.
Speaker 1:Absolutely, absolutely, and I could certainly, you know, understand that and relate to that, and I love the coaching and the guidance that you give to your client and I think it's something that's very common. And you know, one of the sayings that you know we talked about on the show some time ago that always kind of stays with me it's it's your race and your pace and you know really just kind of you know exemplifies that you know focus on yourself, focus on where you were and where you want to be and let the chips, you know, lie where they may right At the end of the day. So but if you're worrying about other people other races, other racers, I mean there are other things then you're distracted from, you know, what you need to do to perform, kind of in that moment.
Speaker 3:So absolutely Couldn't agree more.
Speaker 1:So you know, talk to me a little bit about you know other things that might come up, you know with with runners or with the clients. You know, one of the things that I just kind of ran into, you know, personally last year was kind of around burnout, which I talked about on the show, and before you even get to that point, I know that sometimes some people just lose motivation to do their workouts or to kind of continue with their habits. So I don't know if that's come up kind of in your experience, but I'd love to hear your viewpoint on that. And how do you help coach someone that's maybe just kind of losing motivation?
Speaker 3:So I actually have experienced this, and mine was in the form of adrenal fatigue syndrome. So it went. It wasn't just burnout in terms of psychological motivation, it was actual chemical, physical, biological, whatever you want to call it. I had back in when I was bike racing, I my coach was giving me workouts to do and every time she gave me a workout where I was going like into the threshold zones, I just my body just could not handle it, I found I was knocked off my butt from it and I did this for months. I kept pushing it and pushing it and, of course, because physically things weren't working out for me, I was losing that motivation train because it was so uncomfortable and I just wasn't feeling like myself. So I eventually I didn't get a doctor's diagnosis, but it was pretty obvious that I was experiencing some combination of. It was adrenal fatigue syndrome and also, you know, at some level probably burnout as well.
Speaker 3:So what my coach and I did was you know, it was really in the middle of a bike racing season, which is basically May through September every year, and so my coach and I just decided you're not going to do any hard workouts, you're not going to ride as much, you're going to focus on doing the things that you want to do.
Speaker 3:So she would put on the schedule these, these workouts that were called athlete's choice, and so just the name of it gives you more control.
Speaker 3:It puts your mind at ease that what you're choosing is right for you, and I knew at the time that was doing yoga, easy bike rides with friends that were talking pace, stopping on bike rides to get coffee or a treat and going to the beach a little bit more. At the time I was living out in New York city and I would go out to the Hamptons on the weekend, so I would try to end my bike ride at the beach and go and enjoy myself. So I think when that happens to clients and I do see that happen, especially people like you and I who have kids and we're busy and we have jobs you have to take a step back and realize that when you're burnt out, you're not going to get rid of your daily responsibilities. You can't get rid of your kids, you can't get rid of your job, but you can get rid of some of the responsibilities. When it comes to training and, as you probably know, the day in and day out mental load of training can be a lot.
Speaker 3:And so I think directing clients to say, hey, we're, we're just going to focus on getting in three workouts a week. I want it to be easy. If there's something you really want to do, then please go do it. If that means going out to the park and going for a hike that has really has nothing to do with, uh, let's say, it's DECA training or, uh, a bike race or a running race, then I want you to do that. I don't want your mind to be focused on what's going on with you right now and focusing on what you used to be able to do with running and when you felt good, on what you used to be able to do with running and when you felt good. So I guess giving them things that get their mind off of the actual activity, if that makes sense.
Speaker 1:Yeah, it makes total sense. And again, kind of thinking about my own experience. Like I, I did just that. Like I said, you know what I'm going to do the bare minimum which is got to get up and get to work. I got to take care of the family.
Speaker 1:Like I got to just do the basics and everything else can just wait until I got to the point where you know I was feeling like, okay, maybe I'm, maybe I'm kind of getting back into the swing of things. And you know, for me my experience was also self-diagnosed, but you know, that's what it really kind of felt like. So so, yes, I totally can relate to what you're saying and I think that's really important for the listeners, because you can get to a point where you know you want to do all these things and you're juggling a lot and I get it trying to fit in fitness amongst everything else. It's it's hard to do. So you can get to that point so. So you got to kind of take that break. And I'm just thinking about so, once you do, once you take the break, once you clear your mind, you know what are those kind of running, motivational, motivation tips to get you back, kind of back on your feet, back active, and kind of get back out there.
Speaker 3:Well, one thing. So I coach. I coach cross country and um at Carmel high school here, which we were the state champions last year for the girls team, and I actually am assistant coaching, so I'm not the head coach but I assistant coach with my college coach, which has really been a fun experience, been a fun experience. And one of the things that I like that he does is he, he doesn't. He doesn't care if anyone has a watch on, he doesn't. He doesn't really tell anyone in the summer I'm talking about summer training. So this is summer training is, let's be honest, when there's a lot of kids coming back from even just a month off and they haven't really been doing much and summer training is supposed to be fun, right. So they come to summer training and he just says, all right, we're just going to go out on the Monon it's a trail we have here and we're going to go out 10 minutes and back 10 minutes. He doesn't say a pace, he you know the girls are are talking the whole time. They, um, he's on a, he's on a bike, cause he, he can't run with them. I can't run with them Most of them either Cause they're very fast and he, he rides his bike next to them and ask them questions how was your day? If he knows they have a job, how's your job going? So I think that what he does.
Speaker 3:My approach with my clients is I don't want you to look at paces, I don't want you to look at your heart rate. If you need to, you know, turn off the pace on your watch. I would say, ditch the watch. But you kind of got to know how much time you're out. Or if, if you just don't want to go by time and let's say you just want to go out for a leisurely stroll, then that's what you should do.
Speaker 3:I think a lot of times and I was, I was a dedicated runner for a very long time and I think a lot of times people get so focused on that pace on the watch that they go out and let's say they're not feeling very good and they're like I ran 10 minutes mile. That's so slow for me and I'm guilty of this myself, believe me. But sometimes you have to run that way because that's the body you're given that day. You can't. If your body is saying you can't run eight minute miles that day and 10 minutes is what you've got, then that's what you have. So I think, throwing pace out, throwing rate of perceived exertion out and just going out to enjoy it, I think you have to relearn enjoyment for that activity, because that's really what you lose in burnout is your desire and your enjoyment for it.
Speaker 1:Yeah, totally agree, and you know I was just thinking about I just ran with a run club for the first time this week.
Speaker 3:I saw that.
Speaker 1:So that was a lot of fun. And you know, I don't normally run with others, I'm not a social runner, that's. You know that's probably a weird thing for me to say, like I'm social but running I like to kind of run alone, especially for my training. And I ran out there and it was kind of one of the first times I ran outdoors in a little while. So you know, it's cold here in the Northeast some outdoors. I'm running for the first time out there and I just felt like my heart rates off the chart, like I'm really struggling to kind of keep up and I'm like why is this happening to me? So it's just kind of like you said. So I'm looking at my watch and it's, you know, I'm running sub 10 minute miles but I'm like I should be able to do this without feeling like I'm out of breath.
Speaker 1:But yeah, I just remembered that I had like three or four strength day training days in a row and a couple of you know one, at least one long run the day before and then an unshorter run the day before that. So like, going into this, like I was not well rested, recovered or anything and I had a bunch of hard days, so I really, you know, I kind of appreciate your point about that. Like your, your watch is kind of deceiving right, because your pace, your pace, is what your body is able to deliver that day and if you have something that's going on, it's not saying that's that's how well you can perform.
Speaker 3:It's just how well you.
Speaker 1:You know you're performing that day.
Speaker 3:And I. So my DECA coach is the queen of DECA, tara Jackson, and one thing that she her response to me when I have a bad workout and of course you just feel like you, you want to crumble and you know everything you've done doesn't matter. Now you suck because you had this one terrible workout and, um, I don't remember the exact words, but in in so many words, she tells me don't let one you know bad workout take away from all the great ones you had and all the the work that you've put in. And I like when she says that, because I'm like you know what she's right, I just have to. I mean, it happened to me this week. I had a super crappy workout on Wednesday and I'm supposed to do some DECA events tomorrow and I was thinking to myself if this is how I'm going to feel on Saturday, I don't even want to go do it. But everything, especially and I don't even want to go do it. But you're everything, especially and I go back to this but especially people who are busy with with kids and jobs, and just every adult really who has so much on their plate um, you're not going to feel good every day. It's just not going to happen that way, and especially with a sport like running.
Speaker 3:Running is the highest impact. I mean, you're what is it, I forget 80 to a hundred times your body weight is slamming down on your feet Every time you, you, your, your foot hits the ground. You could, you could, never expect yourself to feel great on every single run and I think people underestimate the activity that they're doing. I mean, running is very high demanding. So I think you, just you have and I've gotten better at that because I used to be one of those people when I would go out for runs that I would I'd I have to run seven 45s all the time and it meant it meant nothing.
Speaker 3:I don't even know why I ever got caught up on that number. And then I'm like, wait a minute, running slower is really fun. It's really fun to run slower, and running slow with friends is even more fun. So to backtrack a little bit, I also so I recently saw a post last night from the high school girl who run who won the national Nike championships this past year in Oregon. National Nike championships this past year in Oregon, I believe it was. 77% of her training was zone three and lower and the majority of her training from July to December was zone two. So that gives you this is the fastest female high school runner in the entire country and she's doing the majority of her runs at zone two.
Speaker 1:That's incredible.
Speaker 3:So I think that should tell us something. Absolutely we need to take a little pressure off ourselves.
Speaker 1:Yeah, yeah, and I know there's, you know, I know there's different philosophies kind of around that, but you know, kind of having that zone two training is the prevailing philosophy around how to get faster in the long run no pun intended.
Speaker 1:I've been doing heart rate training with my coach over the last couple of years and I feel like that's really helped me especially do more of the endurance runs that I've been doing, especially do more of the endurance kind of runs that I've been doing, because if I try to approach it the way I used to approach it, you know every run at a really fast pace, not necessarily race pace, but much faster than what my zone two pace would be Like, I don't know if I would have ever been successful.
Speaker 1:So you know, so moving up to half marathon, you know quarter marathon, half marathon full and then my first full marathon last year. I think having that kind of zone heart rate-based training really kind of helped me accomplish that.
Speaker 3:Yeah, it absolutely works.
Speaker 1:So I appreciate you sharing your experience and these stories. I mean, these are really helpful tips again for runners who are going through their journey and all of these come up for many of us and I'd love to learn a little bit more about kind of your experiences. So, like tell me what was the biggest obstacle that you faced kind of in your fitness journey and how'd you overcome it.
Speaker 3:I would have to say. I mean, I myself have had six stress fractures, had six stress fractures and, and so while I've had the injuries, those have been really challenging, but having kids was extremely, probably the biggest. Obviously they're they're not obstacles, but you get what I'm saying Kids really changed my life and I know for a lot of women. I'm always posting silly stuff on my story about the challenges with kids and training, and so I had, I had my kids back to back there um 13 and a half months apart, and they're five and six now. So there was a period of, you know, two to three years where I I had to get my kids in the car. I mean, I could only do training at the gym, hence why I found DECA. It is accessible from pretty much inside any gym and that's why I got really hooked to it. So I think it was really challenging for me to. I think it was really challenging for me to juggle the training as well as very small children and I do see women struggle with that a lot, and a lot of women do just throw their hands up and give up on it entirely but I felt like the training, if you want to say, kept me more centered with the kids, it enabled me to be a better parent and it just kept me organized. I felt that that's what the training did for me.
Speaker 3:But there is a huge struggle because we need to fuel ourselves and if you ask any mom with young children, one of the number one things they do is forget to eat, and I did that often and I have had still to this day. You've probably seen me post about it. I've gone down to do a bike workout and my blood sugar is so low. I have my kids running upstairs literally grabbing snacks that we've bought from Costco to come down and feed me snacks while I'm on the bike because I'm shaking, because my blood sugar is so low. So, and these are just things that I forget because I'm so busy being a mom, and so, while I've had lots of injuries, that that I had to get past, having kids was the hardest obstacle.
Speaker 3:It really was for me. Injuries for me, I know, especially if they're stress fractures, they're going to be healed and I get through it and I modify my exercises and, of course, none of mine involves surgery. So, like I know, you've had Mickey on and his was very much more serious than mine was. But I can easily get through those. But the kid thing that was very challenging for me. There was a lot of moments where I've had to just say I can't work out today. I'm so exhausted mentally and physically from being with the kids that I can't do this. But most of the time I was able to get it in. But that was my biggest obstacle.
Speaker 1:Yeah, and that's you know I. So I appreciate you sharing that and that's you know. Again, I'm sure a lot of folks are going through or have gone through it and I'm, you know, I'm wondering, like, what do you think helped you still do those workouts? So you know, one of the things that you said was it helped keep you centered in terms of doing the workouts and helped you, you know, be a better parent. So that's kind of what was top of mind for you in terms of your why. So you had a strong why. But what else, you know, really kind of helps you make sure that you get in your workouts when you know, when you weren't exhausted and you can make the time to do so, and you can make the time to do so.
Speaker 3:Well, you know there's a few things and you and I kind of spoke about there. There's two things for me, and I spoke to Kevin Gregory about this as well. You know my current why is I want my kids to be able to see me set a goal and follow through with it. So, while they don't know, they don't know if I'm missing a training day, but I know and I feel like I need to be honest with myself and with them. So a big push for me is to know that I'm getting up and doing what I promised myself that I would do Rewind or, yeah, rewind, when I didn't have kids.
Speaker 3:A big, a big why for me was um, so I for me was so I grew up in a household where my dad was an alcoholic and I was so fortunate, when I was in school, to have mentors the coaches that were mentors who took me under their wing and really kept me focused on sports, because they knew that was going to kind of keep my mind off of what was going on at home. That was going to kind of keep my mind off of what was going on at home. And so sports, really, it really pushed me to kind of ignore what was going on. You know, understand and deal with it. And it just it gave me something to aim for. It gave me, it made me feel important, it made me feel valued. It just added so much meaning and purpose to my life.
Speaker 3:And you know, even though I knew I always had to go home and deal with my the way my dad was it, it gave me something outside of home to forget about what was what was going on. Now my dad is over 20 years sober, so he's not that person anymore. But I you know you asked me in the beginning, you know how I got into endurance sports and while I was exposed to it at my school, I think that the issue that my dad had really kept me on track with the endurance sports because it just gave me something to keep my mind off of it. So I don't know if connected all that, if that makes sense.
Speaker 1:Yeah, yeah, totally.
Speaker 1:So that was, that was kind of the driving force for getting into, you know, your athletic journey or your fitness journey, kind of fast forward up until now, sticking with it, even though you know you have the new responsibilities of having kids and having to balance that with fitness, and that makes a lot of sense and it's hard. But again, you know, kind of going back to you know, really having that why to kind of keep you centered and moving towards that goal while balancing your other responsibilities is really important and it sounds like that's what's helped you.
Speaker 3:Yeah, it has it. I, you know there's all kinds of. There's more things than just Deca. There's more than things than just running. But I always encourage people pick something that you can train for. It doesn't have to be the things I'm interested in, but pick something, put it on your calendar. You know Yancey preaches this all the time and there's so much research that supports it. You have something on the calendar and a goal to aim for. You are more likely to stick with your training and be consistent over the long haul, and I think we, we all need that. And uh, it's not enough just to say I want to go to the gym and get fit and work out every day. That's not specific enough. You need a targeted goal.
Speaker 1:Love it, love it. I really love to hear what is the one thing that you would say to inspire to run community, to keep them motivated to run or stick with their fitness journey.
Speaker 3:I think, really looking at it as a marathon, not a sprint, no pun intended that you need to look at this as a long-term commitment, not just a short-term commitment. And I think if you can look at it from that perspective, you're more accepting of the days that don't go so well, and then you're more appreciative of the days that don't go so well, and then you're more appreciative of the days that that your training does go really well. If you know that, if you can look over the course of 12 months and know that it's, it's going to be okay, then I think it gets you through all those months of training. So just looking at it as a marathon, not a sprint, so results don't come quickly, they happen over time.
Speaker 1:Hey, my friend, so we had some technical difficulties as we were winding down the conversation, but I hope you enjoyed this interview and you were inspired by Raquel's journey. She shared so many insights with us about how to stay motivated and training tips and also adjusting your routine to balance fitness and family. So I appreciate you listening and I will end with Raquel sharing how you can find her and follow her journey online.
Speaker 3:So I have two things. I have um at coach Ferris Now my account is private but I pretty much accept everyone. It's just because I post about my kids, so it's at coach and then F A, I R E S. And then I also have at DECA underscore Indy I N D Y that I run to kind of keep people in the Indianapolis area and you know up to speed with the events DECA events that are going on around here and other events as well, running events too. So at Coach Ferris and at DECA underscore Indy.
Speaker 2:That's it for this episode of Inspired to Run Podcast. We hope you are inspired to take control of your health and fitness and take it to the next level. Be sure to click the subscribe button to join our community and also please rate and review. Thanks for listening.
