Author: kristina folcik

Training Tips
Running in the cold

The cold winter weather can be an intimidating time for runners, especially if you’re not used to running in the cold. But if you prepare properly and dress appropriately, running in the cold can be an enjoyable and rewarding experience. Here are some tips for running in the cold weather.  Dress in layers. The key […]

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Training Tips
Run for yourself and you will never be disappointed

If you’re someone who loves to run, it can be a great way to stay in shape and stay healthy. But it’s important to remember that when you’re running, you’re doing it for yourself, not for anyone else. I got wrapped up in running for others approval and attention.  Unless I broke a course record […]

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Training Tips
Judgement…don’t do it…don’t fear it

I am writing this post because a lot of what I do with my athletes is to help them stop fearing judgement.  Men and women have similar insecurities such as being judged for being towards the back of the pack, not feeling confident in the gym, fear of how people view their bodies and what […]

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Training Tips
strength training – the secret sauce to becoming a great runner!

As a runner, adding strength training to your workout routine is one of the most important things you can do to improve your performance and reduce your risk of injury. Strength training helps to increase muscle strength and endurance, which can help you run faster and farther. It can also help to improve your form […]

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Training Tips
Taking a chance on change

Are you feeling stuck in your current life? Do you have a desire to make a change, but feel overwhelmed by the thought of taking a chance on a dream? We often find ourselves feeling stuck and uncertain of what the future holds. But taking a shot at changing your life can be a rewarding […]

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Training Tips
Making recovery fun!

Post workout protein drinks can get boring so here are a couple of fun ways to make your recovery a bit more tasty! Revitalizing recovery ice cream Do you love ice cream?  If so you can make a healthy alternative that will give your muscles the fuel they need to recover! Ingredients: Vanilla Protein Powder […]

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Training Tips
Ultrarunning and Osteoporosis

Osteoporosis is a common bone disease that affects millions of people each year. It is caused by the weakening of bones due to lack of calcium and other essential minerals in the diet. It can lead to serious fractures, especially in older adults. Ultrarunning is extremely strenuous (rewarding too!) and can put a lot of […]

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Training Tips
The power of mindfulness

If you’ve ever gone running on a trail, you know how peaceful and calming it can be. With the sound of your feet hitting the dirt, the smell of the fresh air, and the sight of nature all around you, it’s easy to feel connected to the world and to yourself. But did you know […]

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Training Tips
A race is like a mullet-business in the front, party in the back

For years I have started off races by telling the runners a race is like a mullet-business in the front, party in the back.  We all know who is having more fun! I like to calm peoples nerves and I know the anxiety that can come with toeing the starting line of a race.  I […]

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Training Tips
Humans aren’t perfect and your training shouldn’t be either

Training for your goals takes consistency.  Having a schedule and accountability can help you improve your performance and become a better athlete but it is also important to respect your body and meet it where it is at. I used to try to hit every workout perfectly and never miss any of it.  I sacrificed […]

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