Tip #11 - Heat Training

You can grow to love training in the heat. David Roche, a running coach, says it best, "Remember that easy is not a pace, it’s an effort, so slow down as much as needed to keep it chill."

Often times we get discouraged by slower times or harder efforts in the heat, but with some patience and a little time to acclimate you'll find yourself not avoiding your workouts, but crushing them.

Get out there and have some fun in the sun! And remember, use sunscreen and make sure you stay hydrated.

Tip #10 - Eat

Today's tip comes from Sabrina Little. She is currently off to Spain to run for Team USA in the 2018 Trail World Championships this Saturday. (How awesome is that?) Be sure to send her some encouragement. She's going to crush it.

"Prioritize a recovery meal. Eat within 15 minutes of finishing a run, whether or not you're hungry. Often doing the little things like self-care are forgotten. But if you ask a lot of yourself, you have to give a lot back. You only get one body, so steward it well."


Even if you feel slow, keep running. You only get faster!


Race day tip: “When it starts to get tough, smile and remind yourself that you signed up for this and push yourself to run a race you can be proud of.”


Never underestimate the importance of quality shoes.


There is a rule in running called the 10 percent rule. It is a great tool to use for adding on mileage. It states that you should never increase your total mileage each week or your long run by more than 10 percent. Be sure to take time to develop the ability to run further and faster. Your body will thank you in the long run.


Shorter strides, quicker turnover is key to a successful run. Overstriding is one of the biggest mistakes new runners can make. A great tool to use is run with a metronome. Typically running from 160 to 180bpm will not only shorten your stride, but it will make you a better runner in the long run. Having your feet underneath your center of mass with a slight forward lean at the ankles can cut down the number of injuries you'd get from the constant pounding of overstriding. You want to put ground behind you rather than trying to reach out in front of you to get faster. It takes time and is...


It is super important to stay hydrated while on the run and throughout the day. To me, water is my "go to" drink during the day and I like to incorporate electrolytes such as Nuun to keep me hydrated for either my long or short runs during the week. You might have to try out a few different types of hydration products to see what best fits you. If I am running on the road, I run with a hand held Nathan water bottle and when I run trails I use a Nathan Hydration Vest to hold my bottles. I like running with a water bottle so that I can take a drink when I want one. Once dehydration hits...


Never define yourself by a single workout. Progress comes from consistently working at your best, month-after-month, year-after-year, rising to whatever level you can rise to on any given day. If you pay too much attention to how you feel during a single workout, you will get whiplash from all the ups and downs. Most of my best workouts are preceded by absolute disasters, and vice versa. We're not robots. The ups and downs are part of the process. They're not problems to be solved. Embrace bad days because you get to practice being the type of person you want to be when things are not...


Recovery is important if you want to sustain a running lifestyle. Make sure you take time to foam roll, massage, stretch and treat yourself to an occasional cryo freeze from time to time. Running is a lot more enjoyable if you feel good doing it. Know your body and listen to it.

A little rain never hurt anybody.

Every day you are faced with choices. As a runner in the spring, you get to decide whether to hit the treadmill or head out into those springtime showers. In case you choose the latter, we want you to be prepared.

Here are some tips for getting out there and splashing in some puddles.

1) It starts with your attitude.

Make sure you are heading out knowing that this is your time and your choice. Embrace the weather and smile. We all liked hopping around in puddles as a kid. Channel your inner child.



In running, it is easy to fall into a one shoe fits all mentality. We want to run in shoes that work well for our friends or athletes we follow or fit ourselves into a training plan that is either too much or too little because it works for someone else. One of the greatest aspects about running is that you get to be uniquely you. Don't be afraid to test out shoes, training plans, nutrition or distances until you find something that fits you and allows you to crush your goals.

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