Running

Are you feeling tired and a bit under the weather? Are you often sick during the cold months of the year? We all know this problem. But if you keep a few simple things in mind, you can greatly reduce your chance of illness. We have put together the seven best tips to help you

First and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to

Over the years of writing about running and being a runner, I’ve learned one of the few things we cannot slack on is time spent on tight hip stretches. After sitting whether that’s at work, post Netflix marathon, on a plane or even yes cyclists who sit for hours and hours, we need to counter

Our feet get very little attention as runners though they take so much of the force. We focus on our glutes and hips for good reason, but understanding how running with high arches could lead to aches, pains and injuries is important. On the complete opposite end of the spectrum are those running with flat

In February our Virtual Run Club is exploring all you need to know about Low Heart Rate Training whether your goal is learning how to do easy runs easy enough, increase your endurance, get injured less or simply become a better runner. I LOVE this topic because I’ve seen it transform so many runners. They

We all have our favorite home workouts. What puts a smile on your face? Is it getting the adrenaline pumping with a HIIT workout? The quick 4-minute blast of a tabata workout? Or  maybe the familiarity of circuit training?  These 6 exercises can be combined to create different bodyweight workouts for you to try at

Having muscular arms is a sign of strength and fitness. Sporting a pair of guns is one of the easiest ways to make a big impression. Therefore, it is hardly surprising that one of the most popular gym exercises is the biceps curl. Practically everyone who holds a dumbbell in their hand for the first

Comparing Hoka vs Brooks running shoes could largely be described as a difference in fit and feel, along with some company philosophy if you care about those things. But of course we know that Hoka came on the scene due to their maximal shoes…and that’s interesting all on its own! Both brands provide high quality

Traveling in the last 12 months has been almost non-existent for many of us. However, when New Year’s Eve rolled around I was ready to GET OUT and The Broadmoor Colorado Springs made it a great experience. The Broadmoor can only be described as stately and historic and classy. Classy. That word is just fun,

When I first heard the “gold standard” of healthy eating meant eating 9 servings of fruits and vegetables every day, my head nearly exploded.  How to eat more vegetables was the very next thing I Googled! It sounded like A LOT and to be honest, completely impossible. But changing to this food focus was the

As a running coach and avid learner, I regularly come across various running techniques that experts claim to be the “ideal” running posture. Two of the most popular methods include ChiRunning and the Pose Method. Experts from both running styles claim each is the best method for more efficient and injury-free running. What runner doesn’t

When it comes to training there are always going to be things that work for someone that don’t work for you, but these top running tips are the things you’ve been searching for most and the articles you’ve messaged me that made a difference! N=1 is the scientific way of saying we’re all an experiment

You started a new workout regime, training is going well, and you find yourself full of ambition to achieve your fitness goals. In fact, it feels like you have to hold yourself back so that you don’t overdo it. Then suddenly, you miss a day. Slowly but surely, your fitness motivation decreases, and you see

An all too common question for running coaches is what to do when you have to miss some training days? Or more common yet wonder how quickly do you lose fitness by spending time resting after a big race! It’s important to know there is a difference between resting after a race, rest that’s planned

One of the few times each year I write a post without worrying about SEO is my year in recap. Why? Because it’s FASCINATING to have these since 2007 to see how my training has changed, my business and my life. I’ve lived so many places and run all over the world. 2020 was poised

Most reviews around here are focused on the ladies because that’s the gear I test. BUT my husband is now running 5 days a week and needed some men’s running pants for winter. That lead me down a wormhole of research and his legs got to start testing out some new gear! This post will

Do you ski? A natural first question when someone finds out we moved to Denver. Nope. However, I’ve fallen in love with snowshoeing for beginners and that’s my way of embracing our winter wonderland. In fact, I found this fun workout in 2011 with a trip to Snowbird, Utah! The dry air and lack of

It’s no surprise I talk a lot about my favorite running books for motivation or running books for training, but what about overall best fitness books? Today we dive in to other areas like strength training, mental training and motivation to train hard. While there are tons of free workouts found on YouTube and Instagram,

Pain on the inside of your ankle near the ankle bone could be caused by posterior tibial tendonitis. Before jumping to any worst case scenario conclusions, let’s see how your symptoms line up. Symptoms of posterior tibial tendonitis: Ankle swelling (largely on the inside) Pain on the inside of your ankle (possibly some up in

Some people want to lose a few kilos, others want to gain them. Some wish their muscles were bigger, others are worried about getting too bulky. No matter whether it’s body fat, muscle growth, body hair, or skin – there aren’t very many people who are entirely happy with the way they look. Why is

That’s right, I said it. Fun workouts! Fitness is FUN or at least it should be. If you’re dreading every single workout, your run down, injured and totally stressed out then you’re doing it wrong. I know the world is ablaze with “no pain no gain” mantras and “never miss a Monday“, but sometimes what

A bloated stomach can make you feel pretty uncomfortable during the day. Bloating can be caused by several things, including poor eating habits, such as eating too fast; carbonated beverages; foods that are gassy or high in lactose (onion, garlic, cabbage, broccoli, Brussels sprouts, legumes etc. can have unpleasant consequences).(1) Do you regularly suffer from

How do you stay motivated without races to train? You shift your focus away from PR’s being the only thing that gets you out the door! It’s time for running goals that will keep you going, no matter what’s happening. In my book, I dive in to this topic and we go a lot more

If you’re a runner who doesn’t spend much time lifting weights with your legs (because hello then they’re so tired to run), active stretching is a great way to add strength and ensure that you are getting a full range of motion. For my time these are the best stretches for runners. You’ll quickly realize

If there are two foods I love more than chocolate and peanut butter, I’d be hard pressed to name them. Thus when introduced to buckeyes, I swooned…then my stomach was like ughhhh so much butter and sugar. Thus was born these healthy no bake chocolate peanut butter balls! One of my favorite days of the

Did you know that you can improve your mindfulness skills anytime, anywhere—even while working out? In fact, incorporating mindfulness into your training can significantly improve your fitness and athletic performance. Staying in the right mindset is critical for athletes to overcome obstacles and challenging moments during a game, race, or even a particularly brutal training

Want to improve your speed, turnover rate, vertical jump, VO2 Max and more without a ton of time or effort? Time to embrace the benefits of running stairs. Stairs can help runners improve endurance, race times and build strength, to name just a few benefits. Running stairs may remind you of high school sports practice,

This year I’ve slapped a wide variety and brands of running watches on my wrist to cover thousands of miles. Coros Pace 2 is a new budget friendly running watch that still has the features most runners need. One of the first things I noticed about this watch is how light it feels. I guess