Hydration 101

What’s Included? How Much Do We Need? The average daily adequate intake for hydration equates to about 11.5 cups (92oz) per day for women and about 15.5 cups (124 oz) for men. Some people may need more, and some may need less. This doesn’t have to come strictly from water though. Water, teas, coffee (in […]

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 […]

SMART Goals

What’s Included? S: SPECIFIC In order to accomplish your goals, they need to be clear and specific. A few questions you could ask yourself… EXAMPLES: M: MEASURABLE In order to accomplish your goals, you need to know if and when you’ve succeeded. To do so, here are a few questions you can ask yourself… EXAMPLES: […]

Types of Goals

What’s Included? Macro Goals Macro goals are goals that you want to accomplish this YEAR (over the next 12 months). Macro goals are longer in duration & typically more broad than meso and micro goals. Typically, this is a great starting spot in figuring out a general direction you’d like to go with your goals […]

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 […]

Cross-Training

What’s Included? What Are the Benefits? There are endless ways to incorporate cross-training – and endless types to explore! A solid cross-training routine can help you get to new levels of running (and fitness in general) by… Improving Strength When you cross-train, you’re typically using new and/or different muscle groups than you use while running, […]

Strength Tools

What’s Included? Dumbells What Are They? Dumbbells are a type of free weight used to add additional resistance to your workout. While working out with just your bodyweight is still beneficial and effective, adding additional weight with dumbbells can be an easy, convenient, and simple way to get more out of your workouts (especially if […]

Why Should You Strength Train

What’s Included? Why Is Strength Training Important There are SO many ways to improve as a runner, and adding strength training and cross-training to your normal weekly routine can be a great way to support your running goals & keep making progress. Strength training has numerous benefits for runners including: Improving running economy & efficiency. […]