
How to become a mountain runner!
Do you want to start running up mountains like a pro but don’t know how to begin? Becoming an awesome mountain runner takes dedication, a

Transitioning to spring running
As the weather warms up and winter fades away, runners everywhere are eagerly anticipating the joys of spring trail running. From the beautiful vistas to

Have you lost your motivation to run?
Are you a runner who’s lost the motivation to lace up your shoes and hit the trail? Don’t worry – it happens to all of

The importance of believing
Believing in yourself is essential if you want to achieve success in not just running but in all of your life. No matter what your

The importance of putting yourself first
We all have a tendency to put others before ourselves. We pour our energy into work, family, and friends, spending little to no time investing

How to run your first ultramarathon
Are you ready to take on the challenge of running an ultramarathon? Ultramarathons are long-distance races that can range from 50 kilometers (31 miles) to

Winter blues getting to you? How exercise can help!
Do you ever feel down and discouraged, like you don’t have any energy? Does winter seem to sap your energy and wear you down? For

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

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

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

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

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

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

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

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

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

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

What is low intensity training?
You may have heard about low intensity training aka..low heart rate, Maffetone, 80/20, etc. There are a lot of different ways to train at a

The benefits of cross training
The benefits of cross training Cross training is an important part of your training because it helps in preventing overuse injuries and boredom. There are

Your mental game
Your physical training can be absolutely perfect but if your mind is not trained you will struggle to reach your highest level of performance.

Mountain weather
Mountain weather can be tricky and learning how to look for key signs from Mother Nature can be the difference between a good and bad

Sweet and Spicy Yogurt
This is a great post run snack packed with protein, carbs, probiotics and some fats to help your muscles recover faster. A bit of cayenne

The Joys of Mountain Running
Do you wish you could run up and down mountains easier so that you can smile and have fun the whole way? It is easy

Beans, Beans the Magical Fruit
Summer Recovery Bowl After a hot run you probably don’t want to slave over a hot stove or grill. This quick meal will give you

Blue Raspberry Gatorita
Blue Raspberry Gatorita This alcohol free drink will help you feel awesome after a long day in the heat! Ingredients: Your favorite race glass Handful

Thriving in the heat
With hot temperatures making an appearance it is important to modify your expectations for your workouts. Plan on slowing your pace a bit and staying

The Coaches Corner
For the beginner athlete I was once a beginner and I understand how intimidating it can be to put yourself out on the big stage.