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14 Jan

Posted at 14:35h in TRAINING by
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Figuring out exactly what to wear when running in different temperatures can be a challenge! Whether it's a chilly morning or a warm and sunny afternoon, it's important to dress appropriately for the weather. If you live in a location where you experience a wide variety of weather conditions throughout the year, or if you find yourself running in new places when traveling, wearing the right gear for the weather can mean the difference between a great run and a downright terrible (or even dangerous!) one. When you dress for success though, you'll be prepared for your run no matter the weather.   To help, here's my guide to help you layer up the right way when running in different temperatures! note: the following suggestions are to be used as a guide only- be sure to listen to your body and pay attention to any local weather advisories (such as windchill or extreme cold warnings)

08 Jan

Posted at 08:49h in TRAINING by
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The start of a new year is often a time to set goals and intentions for the coming 12 months. While some runners look at their training or mileage based solely on their race cycles, others choose to set overall distance goals for the year. Setting an annual mileage goal is a great way to stay consistent with your running throughout the year, and motivate yourself to train even if you don't have a race on the horizon. But, is setting a yearly mileage goal right for you, and if so, what should it be?

12 Aug

Posted at 15:07h in FUELING, RECOVERY, TRAINING by
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Running your first 5K is a big deal! You’ve decided you want to complete a race, you’ve registered and now it’s time to prepare. But where do you start? This blog is your all-inclusive guide on how to prepare for your first 5K race. We’ll cover everything you need to know about fueling, training and recovery to get you to the finish line feeling great!

20 May

Posted at 13:59h in Fitness and Workouts, Sport Nutrition, TRAINING by
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Running in hot weather puts additional stress on your body and can feel much more difficult as opposed to cooler weather or indoor temperatures. It’s been demonstrated that our running performance decreases as temperatures rise. And as temperatures rise, heat illness is a more serious concern for runners. A little extra planning may be needed during the summer months to perform your best and stay safe. So, here are my top tips for beating the heat on your summer runs!

16 Mar

Posted at 16:39h in FUELING by
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What sets distance runners apart from people who like to just run a few miles for fun or general fitness? The long run! A weekly long run is a core component of race training cycle. It helps build endurance, mental stamina, and gives you a chance to rehearse what you'll eat, drink, and wear in order to have a successful race. A long run is typically defined as anything lasting 90 minutes or longer, but if you're a newer runner or training for a shorter race you may not need to include runs this long in your plan. But, your long runs require a little more planning and preparation compared to heading out the door for a short 4-5 miler. The key to a successful long run is to fuel yourself well. This means having a solid nutrition plan for before, during and after your run. In this post we'll be breaking down these 3 key elements for long run success, including what you should be eating, how much, and when!