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November 6, 2018

As we embark on our personal running journeys of 2019, we will all set goals and train for them. Here are a few safety tips or "rules" if you will,  that will help keep you safe out there.

Running with Traffic

Runners should always run the opposite direction of the flow of traffic. Doing this allows you to see what is coming and make sure the cars see you. The only exception to this rule is on a blind curve; in this case you want to stay on the side of the road that is the most visible. Avoid running with your back to traffi...

October 4, 2018

Maximum Cushioning?  Wait, isn't that those funny looking shoes?

Okay, I have to admit, I thought they were a bit funny looking when I first saw what we call maximum cushioning shoes.  I had some aches and pains that weren't going away though so I thought I would at least give them a try. Wow!  Am I glad I did. I have made the switch and now run pain free once again. I got over any thoughts of funny looking pretty quickly as my new shoes have me feeling like I am floating on a cloud.

Someone once told me, “Invest y...

August 3, 2016

Setting Goals is a big part of any successful training program.  If your running has hit a slump lately maybe all you need is a great goal!   Try these hints for setting goals that will help you get to the finish line.

1. Your Goals Should be Very Specific and Measurable

Example: My goal is to complete this year’s Rock n’ Roll Marathon in 3:55.A vague, unspecific goal would be “I want to kick butt in this year’s Rock n’ Roll Marathon.” The clearer and more specific the goal, the better it is at propelling you forwa...

July 14, 2016


Most important of all aspects of heat is hydration. When hydrating for a run, the previous days are just as crucial as the day itself. Prepare for your runs ahead of time by drinking plenty of water. While it is recommended to consume 8 cups of water a day, on hot days, runners will need to consume more than that. During a run, either carry water or make sure you run near areas that you can access water in an emergency- parks, convenience stores, restaurants, etc. Make sure you keep the electrolytes up also!


Most ho...

June 21, 2016

No matter how expensive your running shoes are, they’ll need to be replaced sooner or later. The speed at which running shoes wear out varies depending on how often you train, mileage, weight, and terrain. Pushing your shoe lifespan too far can actually lead to injuries, but by following these guidelines, you can better determine when its time for some fresh new kicks.

A good running shoe should last between 300 and 500 miles, depending on the terrain. For example, if you train 100 miles a month, start to pay atte...

May 3, 2016


Trail Running 101


Venturing out onto the trails for the first time? Trail running is different from road running in many ways. So, take a look at our crash course so you don’t crash and burn on your next trail run.


Respect the Trails

Rule Number 1 of trail running is respect the trails. Trail running poses more hazards than running on the roads. You never know what to expect on the trails- roots, rocks, and wildlife can change the course of your run in a hurry. Even if you run the same trail fairly often, weather can affec...

April 8, 2016

There are many ways to improve your running without stepping foot on the road, trail, or treadmill. Yoga is a great way to strengthen the mind and body, and it can have an immediate effect on performance.

Muscle Strength and Flexibility

Runners who participate in yoga can strengthen important muscles and find additional flexibility. Yoga builds core strength, which is very important for runners, as the core is the main engine driving you forward. In addition to muscle development, yoga increases flexibility. This will help r...

March 20, 2016


Getting ready for your next big fitness feat—whether it’s a local marathon or an Ironman triathlon—is both an exhilarating and energy-consuming endeavor. In many cases, you eat, sleep, and breathe your training regimen—you have such tunnel vision on your end goal that you see almost nothing else.


Though the pursuit of personal goals is certainly healthy for your mind, body, and spirit, it can take its toll on your relationship, which is also very important in your life. This is particularly true if you and your significan...

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