Building Endurance, Speed, and Mental Toughness So, you’ve decided to take on the exhilarating challenge of a half-marathon. Whether it’s your first or you’re aiming to beat a personal record, the journey ahead demands commitment, patience, and a well-structured training plan. The Path to 13.1 Miles: Understanding the Phases Building the Foundation: Base Building Phase The journey begins with the foundation. In the base building phase, the focus is on establishing a strong groundwork for your training. This involves gradually increasing mileage, building endurance through long runs, and introducing tempo runs to improve your running efficiency. Stepping Up the Pace: Mid-Training Phase As you progress, the mid-training phase amplifies the…

Cross-training, the integration of various exercises and activities into a runner’s routine, plays an important role in enhancing running performance. This blog delves into the benefits, best practices, and recommended exercises for runners looking to start including cross-training in their training.  **Benefits of Cross-Training for Runners:** 1. Injury Prevention: Diversifying workouts reduces the repetitive stress on specific muscles, mitigating the risk of overuse injuries common in running. 2. Improved Strength and Endurance: Cross-training exercises target different muscle groups, enhancing overall strength and endurance, crucial for better running performance. 3. Enhanced Recovery: Engaging in alternate activities allows running-specific muscles to recover while maintaining overall fitness. **Best Practices:** 1. Balanced Schedule: Incorporate…

You’ve crossed the finish line of that big goal race– congratulations! The sense of accomplishment is exhilarating, but now you might be wondering, “What’s next?” It’s time to transition into the off-season, a crucial phase of your training journey. The off-season is your chance to recharge, recover, and prepare for the next big challenge. It’s not about slacking off but rather making strategic choices to maintain your fitness and set the stage for future success. In this blog post, we’ll explore some key off-season training tips to help you make the most of your downtime. 1. Rest and Recover: After a strenuous race, your body needs time to heal. The…

For the avid runner and fitness enthusiast, the debate between treadmill running and outdoor running is not a new one. This has been a hot topic for a long time. Both offer advantages and disadvantages, understanding the pros and cons of each is helpful in determining which one works better with your fitness goals and preferences. In this blog post, we’ll take a deep dive into the world of treadmill running and outdoor running, highlighting their differences while emphasizing that, no matter your choice, treadmill miles are still miles. Treadmill Advantages: Treadmill running has several unique advantages, making it a favorite among many athletes. Controlled Environment: Treadmills provide a controlled…

Are you an eager beginner looking to jump into the world of running and lifting? Perhaps you’re excited to dive headfirst into the world of fitness, but before you lace up your running shoes and grab those heavy weights, let’s talk about the power of taking baby steps. In this post, we’re going to explore why starting with walking is crucial for beginners in both running and lifting. Understanding the Beginner’s Mindset Before we dive into the benefits of walking, let’s take a moment to understand the typical beginner’s mindset. It’s common for newcomers to fitness to be enthusiastic and eager to push their limits, often skipping over the foundational…

A Beginner’s Guide to Running Your First 5K Road Race. Are you a beginner looking to take your first steps into the exciting world of running and road racing? Running a 5K race is an excellent way to start your journey into distance running. In this blog post, we’ll walk you through the essential steps and tips to help you prepare and conquer your first 5K road race, and most importantly have a memorable FUN experience. Step 1: Set Your Goal The first step is to set a clear and achievable goal. A great place to start is with the target of completing your first 5K race, and remember that…

There are a million blog posts you can find for how to start running and tips and tricks for beginner runners. Take from that what you need, give yourself some background. Most Importantly, throw on some shoes and get started! It will be hard at first but oh so worth it when things click! If you need help or have any questions, please reach out HERE. Any and all questions for a certified running coach and personal trainer, answered for FREE! Determine your WHY. Why do you want to run, what is your goal? You will come back to this often as a source of discipline and motivation! (Examples: Healthy…