Pre-Race Meals

What’s Included? Nutrition and fuel can play such a HUGE role in our race day performance – and that pre-race dinner should look very different depending upon which distance you’ll be racing. This is because each race requires a different amount of energy & thus a different amount of stored carbs to supply the fuel […]

Race Day Nutrition

What’s Included? You’ve spent weeks preparing for your race, and now you don’t want to let your pre-race nutrition mess it up… But HOW do you make sure you’re ready on race day when it comes to fuel and nutrition? Nailing your pre-race nutrition can help you feel strong throughout your race and prevent any […]

How To Maintain Progress

What’s Included? HOW TO MAINTAIN AFTER A RACE You just finished the race or event that you’ve been training for throughout the past few weeks or months – and now you’re wondering what you can do to keep it going… It’s easy to assume that “jumping back in” as soon as possible will give you […]

Interval Runs 101

What’s Included? What is an INTERVAL RUN? Interval runs are a form of speed work in which one strategically incorporates periods of high intensity work & periods of rest or low intensity work in a specific way to elicit the runner to build new fitness levels, cardio endurance, strength, and speed. Interval runs can come […]

RPE Scale

What’s Included? What Is It? What is the RPE scale? The RPE scale (Rate of Perceived Exertion Scale) is a charting tool used to determine how hard or how easy a run or workout feels or should feel when completing it. The chart typically ranges from very easy (like a nice and easy stroll around […]

Running Zones

What’s Included? Ways to Measure & Plan Training There are several ways to measure your running effort & plan your training. Depending upon your experience level & your current goals in running, different methods might work best for you personally, but having an understanding of the most used options can be helpful as you continue […]

Pacing a Half Marathon

What’s Included? The Warm-up Even though it’s a longer race with less all-out intensity as the 5K or 10K, it’s still essential to warm-up properly for the half marathon. A proper warm-up will ensure that you don’t get injured & your legs are ready to go when the race starts! Warm up for at least […]

12 Treadmill Workouts

What’s Included? BEGINNER WORKOUTS THE 12 MINUTE WORKOUT THE 321 MINUTE WORKOUT THE PROGRESSION WORKOUT THE INCLINE WORKOUT MODERATE WORKOUTS THE SIMPLE INTERVAL WORKOUT THE PROGRESSION WORKOUT THE INCLINE WORKOUT THE LADDER WORKOUT ADVANCED WORKOUTS THE INTERVAL WORKOUT THE FINISH STRONG WORKOUT THE INCLINE WORKOUT THE 60 MINUTE PROGRESSION WORKOUT Want MORE workouts to match […]

Is it Okay to Take a Break?

What’s Included? Why Might You Take A Break? There are SO many reasons that a runner might have to or choose to take a break from running. These reasons might include… You just completed a race or an event You’re on vacation You have a work trip or need to travel unexpectedly You have other […]

10 Things To Try When You Don’t Feel Like Running

What’s Included? Ask yourself, “WHY?” You know the feeling… You’re getting ready for what’s supposed to be one of your favorite parts of your day…your run. But something just isn’t right. You just don’t feel like running. You lace up your shoes, hoping to get some momentum going. As you walk out the door, you’re […]