There’s nothing quite like race day in New York City—especially when it involves running through Times Square, over the Brooklyn Bridge...

I’m here to tell you that training for the mile will improve your running form, increase your speed, reduce unwanted movement and make you a

How Tracking Your Menstrual Cycle Can Empower Your Training As an athlete, you’re always looking for ways to optimize your performance. One powerful tool that often gets overlooked? Your menstrual cycle! By tracking where you are in your cycle, you can understand how your hormones impact your training and use that knowledge to train smarter and more effectively. Let’s dive into what cycle tracking is and how you can use it to your advantage. What is Cycle Tracking? Cycle trac

Alright, alright, alright… the big day is here. It’s half marathon race day. Hopefully you’ve done some training for this or else you might be in for a ride. The half marathon is one of my favorite distances to race. It hurts, but you can at least walk a day or two later.  How to approach racing a half depends on your goals, how long you have been running and what your training cycle has been like.  THE WARM UP If it is your first half marathon, I recommend just walking to th

Focusing on Pelvic Floor Health for Runners  It’s easy to persuade a runner that core strengthening should be an important part of their training routine. It’s an easy connection that a strong core is crucial for maintaining good posture, stabilizing your hips and helping to transfer power. While the abs tend to get all of the credit, the pelvic floor is quietly holding everything up (quite literally) – working behind the scenes without any recognition!  The Pelvic Floor: the

the time of year when stepping outside feels like an extreme sport. Don’t let the cold keep you indoors! With the right layering strategy, you can stay warm, dry, and comfortable—without ending up a sweaty, overheated mess. The key? Layers. Lots of them. But not just any layers—smart, technical, moisture-wicking layers that work together to keep your body temperature regulated. Here’s how to do it right. What Are My Options? Up Top Base Layer:  This is the layer that sits aga

Plantar fasciitis is one of the most stubborn (and annoying) foot conditions out there and makes up roughly 10% of running injuries.

Plantar fasciitis is one of the most stubborn (and annoying) foot conditions out there and makes up roughly 10% of running injuries.

We’ve all been here before: fall marathon season is over, the holidays have rolled around, the temperatures dipped and sunlight feeling harder and harder to come by.  Before we know it it’s been weeks since we last ran consistently let alone trained for anything. Yet, knowing us runners, we’ve signed up for spring races (or will at some point soon) that we need to get back into the groove for. It can be challenging to know how to safely get back into running after taking a lo

When you think of strength training, your mind might jump to images of bodybuilders bench-pressing twice their body weight. But here’s the thing: lifting heavy isn’t just for the gym rats and TikTok stars—it’s for runners, city dwellers, and anyone who wants to keep crushing life’s daily challenges. Whether you’re pounding the pavement, climbing subway stairs, or hauling groceries, here’s why adding some serious weight to your workout routine is a game-changer. Why Runners Sh