What is the secret to your success?
Consistency and trust. I commit each day to every workout regardless of what it is and to trust that the hard work is going to pay off and trust that my coach and other trainers around me are providing me with the tools to hit my goals. 
What is the biggest obstacle to reaching your goals and how do you get over it?
I had an appendectomy in late January and coming out of that surgery was more difficult than I thought it was going to be. I am constantly working out/moving my body. Whether it’s pickleball, soccer, golf, power lifting, CrossFit, or running I am always doing something. I felt like that was such a major set back to the start of my year and was going to continue to impact me as I had to drop everything in order to let myself heal, but communicating this with my coach, she was able to set me up with a plan that eased me back into the motions. I gained the confidence to run comfortably and competitively again.
What is the most rewarding part of training?
Feeling good while running my race. I had a lot of ups and downs during my training and didn't know how race day would pan out. My A goal going into race day was not to worry about time and to let my body do the talking and in race day I had never felt better. It wasn’t until mile 21 where I entered a pain cave and I decided to do that by choice because I felt like I had gas in the tank so I sped up on the most elevated part of the course. At mile 24 I was able to recover when it flattened out and continue at a faster pace. This was what I was most proud of, I listened to my body and everything worked out.
What advice would you give to other members of the Runcoach community?
Trust your coach. I don’t know anything about running. I started long distance running 2-3 years ago, and there is still so much to learn. But, if you trust your coach and communicate your desires, goals, and problems, you will be able to get there with their knowledge and your hard work.
The holiday season brings joy, celebration, and for many runners, a serious test of motivation. Shorter days, colder weather, travel plans, and a full calendar of festive obligations can make it tempting to hang up your running shoes until the new year. But staying active through the holidays not only helps balance out indulgences, it can also boost your mood, reduce stress, and keep you feeling strong heading into January.
Here’s a few of Coach Rosie’s tips for how to keep your running motivation high during the busiest time of year:
You might not hit peak mileage or set a PR in December, and that’s okay. Shift your mindset from performance to consistency. Even 20-minute runs count and can keep your routine alive. The key is to keep showing up, not to be perfect.
With so many events and distractions, running can easily fall to the bottom of your list. Treat your runs like meetings, block them on your calendar, set reminders, and commit. Morning runs can be especially effective before the day fills up. Try meeting a friend. It’s way easier to bail on yourself.
Holidays can be emotionally overwhelming. Running is a powerful way to clear your head, release tension, and reconnect with yourself. Use it as your time to decompress and reset, not just burn calories.
Who doesn’t love Turkey Trots? You may even be able to talk your family members into joining you. Santa Dashes, and New Year’s Day 5Ks are also everywhere this time of year. Signing up for one adds structure to your training and gives you something festive to look forward to. Bonus: You’ll likely earn a fun medal or themed swag.
Running with a friend or group can make a world of difference. This links back to accountability and scheduling. If you're visiting family, invite someone to jog with you. Or check out local running clubs or holiday group runs—many host seasonal events with lights, costumes, or treats.
The right gear can turn a dreaded winter run into a cozy adventure. Invest in thermal layers, reflective vests, gloves, and a good headlamp. Being warm and visible removes one of the biggest mental barriers to cold-weather running.
Flexibility isn’t only on the days we stretch. If you miss a run, don’t spiral. Flexibility is a strength during the holidays. Shift your run to a different time or opt for an indoor treadmill session. The important part is staying connected to your routine, not following it rigidly.
8. Reflect, Don’t Compare
The holidays are a great time to reflect on how far you’ve come rather than comparing your training to others or your past self. Look at your progress, celebrate your wins, and set your sights on how running will support you in the new year.
Running during the holidays isn’t about discipline, it’s about self-care. Your runs can be your calm in the chaos, your energy boost between parties, and your steady anchor when everything else feels like it’s in motion. Keep showing up for yourself, even if it’s just for one mile.
Happy Holidays, and happy running from the Runcoach team!
At runcoach, we love celebrating the great race results that roll in after each weekend. Although sensible training and belief can ensure that many race days proceed well, occasionally an off day or an unexpected turn of events affects us all.
One of the best ways to recover from a tough race is to have a short memory. In every race, there are many things a runner can control: clothing choices, food choices, pacing choices, fueling choices, and more. Likewise, there are several factors that are beyond the control of the athlete: the weather that may prove those clothing choices to be wise, the digestive system that may repudiate those food choices, the topography or wind that may prove those pacing choices to be miscalculated and events like an unexpected bathroom need or unseasonably humid weather which may show the fueling choices to be inadequate. Because we really do not control quite as much on race day as we believe we do, it is unproductive to dwell on a disappointing result when it was significantly affected by one of these factors.
Certainly, we also know there are times when we weren’t quite as tough as we had envisioned, when the effort given seemed monumental at the time, but retrospect asks the question, “Was there more in the tank?” In these times just as well, we need to avoid miring ourselves in what could have been and focus on what we plan to do next time out.
Because running is a singular pursuit, requires such strong task commitment both over the long training cycle as well as during a race effort, and the sense of accomplishment is so great when done well, runners often have a hard time divorcing our overall confidence from one or two tough days out of many. But, we should. Difficult things by definition would be easy if everyone could do them, and running long distance is most definitely a difficult thing. Without minimizing the value of finishing a large goal or glamorizing the somewhat sanitized notion that the victory is only in attempting to begin, if you have trained well for a goal race, you have should have satisfaction for what you have learned about yourself along that journey. A race completed, but not as fast as expected, is a race where the spirit of perseverance yielded a finishing result, which on a better day would be the type of commitment that will indeed lead to a PR. If Murphy’s Law prevailed on a particular day, you have a great story and a lesson of resilience in the face of a gauntlet of unexpected difficulties.
Sometimes, the tough day has definite antecedents in choices we have made or training that trended less positively than we would have hoped leading in. This is where the running log enters into the conversation. When the dust is settled, an examination of any correctable factors is well in order, but always in the context of fact versus feelings. Beating oneself up over situations that can neither be redone nor controlled next time is not productive. Preparing to do battle with more training, a mellowed sense of humor, and a renewed sense of hope is crucial. Carrying the burdens of a previous tough race is a heavy load. If you are able to leave that load and focus on the opportunity ahead rather than the unrealized promise of a previous race, you have the opportunity for a much more positive experience. Running toward a goal is always more productive than running away from a fear. Daily, practice focusing on the run at hand, the potential of the present day, and the joy or challenge of the experience presently underway. Have a short memory, and in doing so, you’ll leave more room for new ones!
What is the secret to your success?
Working on my pacing for the earlier miles. I tend to go out too fast and die. I also kept a sting mental state. Reminding myself that I could actually keep pushing, I was uncomfortable but that doesn’t mean to slow down.
What is the biggest obstacle to reaching your goals and how do you get over it?
The biggest obstacle for sure is the mind. I think most runners are capable of a little more. You have to be willing to be uncomfortable and push through.
What is the most rewarding part of training?
Knowing that I accomplished something I’d been working on. I’m over 40 and the messaging tends to be you start slowing at 40… maybe there is still speed to be had.
What advice would you give to other members of the Runcoach community?
Show up for yourself. Whether that’s a workout, easy run, or race day. Remember the hard work that has gone before.
Did you know having the incline at 0% is actually like running on a slight downhill. Don't slack off!
-Do not hold on to the handrail or console.
These are placed for safety, not to guide your activity. When you hold on to the rail, it hunches you over. This is not an effective running or walking form. It can cause lower and upper back pain. Keep your spin nice and straight, and pump your arms forward.
-Pay attention to your stride.
You should have the same stride as when you are running/ walking outside. Lots of people make the mistake of overstriding (landing heel first with your foot well ahead of your body's center of gravity). This is because the treadmill belt helps to move you forward.
To avoid this mistake, keep the belt at a pace you can manage. Keep your stride ligh and quick. If you have a device to track your cadence use it!
-Do not step on or off while the treadmill is moving.
Most treadmill injuries are cause by falling or jumping off a fast moving belt. If you need a quick break, use the pause function or slow the speed of the machine to a very slow pace, and step off.
Top prevent needing to step off, try to be prepared with a towel, headphones, water and your phone before you get started.
-Bring entertainment
To combat the boredom, bring music, a podcast, magazine, or movie to watch. I usually don't recomend using headphones outside for safety reasons, but inside it's perfectly find. Having entertainment will prevent you from constantly checking your time and distance, and allow you to relax.
Be sure to aware of your form still. Nice and tall spine!
The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.
The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there. 
1. Know Your Foot Type
Understanding your foot’s shape and movement is the foundation of finding the right shoe. Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:
-Pronation: This is how your foot rolls when it lands. Most runners either:
Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.
2. Consider Where You Run
Where you run affects what kind of shoe you need:
High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.
4. Go for Fit Over FashionYes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.
Checklist for fit:
5. Don’t Get Caught Up in the Hype
Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.
6. Replace Worn Shoes Regularly
Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.
Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.
Run happy, run healthy - one good pair at a time
Looking for a way to invigorate your diet? Try to swap out your go-to produce for these seasonal health heroes.
1) Lentils
During the colder months especially, lentils might appear in the hot case of your local supermarket in soup form, or in spreads and on salads in the summer. Providing a hearty delivery of carbohydrates with a low glycemic index, lentils release energy slowly and in doing so, help blood sugar stay regulated. In other words, lentils help avoid the spike and crash of more simple carbs. Lentils also deliver vital nutrients, such as magnesium for heart health, and over one fourth of lentil calories come from protein – a great vegetarian source.
2) White Beans
White beans are better than black in several ways. First, white beans better facilitate digestion as they are packed with fiber. Next, this superfood is high in calcium, which is good news for your bones. Plus, thanks to their mild, go-with-anything savory flavor, white beans are a little more versatile, working with rice and soups as well as meat and vegetables.
3) Chocolate Milk
Once the province of kids and adults looking for a late night snack with a glass of 2% and a bottle of Hershey’s syrup, chocolate milk has happily (for many) fully entered the discussion as a legitimate recovery beverage. With a mixture of slow acting and quick acting proteins found in cow’s milk, plenty of carbohydrates, and a solid cache of calcium, chocolate milk helps you feel like a kid again in more ways than one. Don’t feel guilty, and drink up.
4) Butternut Squash 
An autumn staple, that is an excellent sources of vitamins A and C. These are key nutrients to keep your immune system in cold- and flu-fighting shape. Butternute squash has less than half the calories of other filling carbs like whole wheat pasta.
*Try roasting to get a caramelized sweet taste, or toss with oil in the oven for a savory dinner. If you really want to elevate the experience, mix with pomegranate seeds, chopped scallion, lemon zest, crushed pistachios and a drizzle of balsamic vinegar.
5) Walnuts
On your salad, in your cookies, on top of cereal - adding walnuts to your diet on a regular basis can provide a host of health benefits. Walnuts, an anti-oxidant source of Omega 3 fatty acids, have been studied to have a positive affect on a wide variety of health issues, particularly cardiovascular performance and cholesterol levels. Sure, walnuts have a fairly high caloric and fat content if consumed in copious amounts, but the health benefits of a few ounces per day go a very long way.
6) Apples 
Apples are high in fiber and low in calories (just about 95 per medium apple), and are a good source of vitamin C for immunity support. Fall is the ideal apple picking season, so perhaps you can truly enjoy the fruits of your labor. Pair your apple with some nut butter for a filling and nutritous snack. Or bake an apple pie and enjoy knowing that, it's not just butter and flakey crust you are enjoying.
It’s officially the best time of year if you’re a marathoner. The heat and humidity give way to cool and crisp conditions to train in. It’s also the time of year where you are probably close to your goal race, but not quite at your taper. This can only mean one thing; peak mileage! And with that unfortunately comes a greater risk for injury. Runcoach has compiled a list of tips below to help you ward off the bug no one wants to get. 
Prevention
We recommend strength and conditioning for all of our runners. Not only is it a great way to support your training and racing goals, but it is also beneficial when it comes to staying physically durable. Most endurance athletes are in the weight room not only to lift heavy, but to also focus on specific rehab they may need for their injury history. For me, that means doing my eccentric calf raises after every lift because I know they keep my achilles happy. If you aren’t sure where to start, we are happy to offer a variety of resources to help guide you.
Bodywork
As the volume increases, so does the tension in your muscles, tendons, and ligaments. This is where we recommend regular body work. I used to limp into my massage therapists office on a weekly basis, and he would help put me back together so I could resume normal training. No accesss to massage? Not to worry. There are several DIY alternatives that are equally as effective. There are a number of recovery tools out there for purchase these days. I have found the most success mobilizing soft tissue with a lacrosse ball. But that being said, it really is up to the user. Whether it be massage gun, foam roller, or graston tool. . . try to be consistent. Dedicate time to recovery and rehab just like you would running. Being intentional is key here.
Fuel
It goes without saying that our muscles and bones need repairing after what we put them through. Diet plays a huge role in this repair process. The research out there still supports trying to replenish within 30 minutes of a hard effort. For some that is a quick calorie dense smoothe before it’s off to work. For others it’s heading home to make a big breakfast. Either way the idea is that you get some protein and carbs in quick. Supplements can play a role too. Runners can struggle with bone health and anemia among other disorders. Routine blood work is recommended, and make sure you consult your doctor following any abnormal labs.
Sleep
Our best recovery tool will always be sleep. We do most of our repair (both mentally and physically) when our eyes are closed. For this reason, it’s the first metric I ask about when it comes to an athlete’s health. Injuries love sleep deprivation. So what’s the magic number? Most of the research out there suggests 7-8 hours at a minimum. But I’ll be honest I have found that wasn’t enough for me personally. During the peak of my training, I would sleep 10-12 hours a night and take a nap during the day. Now not everyone has the ability to do this. So what we recommend is prioritizing the quality of your sleeping and napping. Make sure your room is dark and cool. Unwind by reading instead of scrolling. Eliminate caffeine after lunch time. And keep your sleep and wake times regular.
It’s important to remember that no runner is immune to injury. Let’s say you caught the injury bug. You’ve been in pain for more than a week and you’re not sure what to do next. While our coaches have been through a wide range of injuries, we are not medical professionals. I would encourage you to get in to see a doctor so they can refer you to physical therapy. It never hurts to have someone take a look. You’ve invested a lot of time into your goals. Don’t forget to also invest in your health.
After sacrificing so much time, energy, and sweat to train for your race, the stress in the days before the event can feel overwhelming.
It is easy to get caught up in worrying about what you can’t control—factors like the weather, or how well your training went. But that’s not a good use of your emotional energy.
Focus instead on the many other factors within your control that can make or break your race.
Take the steps below to stress less on race week and arrive at the starting line feeling fit, fresh, and ready to run your best.
Hydrate. Dehydration can sap your performance, and make any pace feel harder. Prevent dehydration by consuming plenty of fluids in the days before the race. Aim to consume half your body weight in ounces each day. So if you weigh 160 pounds, try to drink 80 ounces of water or other calorie-free drinks each day. If you weigh 120 pounds, aim for 60 ounces. Sip fluids in small doses throughout the day. Pounding drinks right before a workout, or the race, could cause GI distress.
Eat well. Stick with the foods that have worked well during training and given you a boost without upsetting your stomach. Avoid any new foods or meals with spicy foods in the day before the race—you don’t to risk GI distress. There’s no need to carb-load for a 5-K or a 10-K. But to ensure that you have plenty of fuel when the starting gun fires, in the days before the race make sure that there are plenty of wholesome carb-rich foods in your meals.
Review the course. Review the race course online, or better yet drive or run on stretches of the course in the days before the race. Take mental notes on where you’ll have to push and where you can cruise. Visualize yourself crossing the finish line feeling composed, strong, and exhilarated.
Get your gear out. It’s tempting to try something new to honor the special occasion of the big day. But it’s not a good idea. A gear or wardrobe malfunction before or during the race can throw off your focus and end up derailing the day you’ve been preparing so hard for. Plan to race in the shoes, apparel, gear, and gadgets that have been reliable in training.
Review your logistics. What are your plans for picking up your race packet? How will you get to the race in the morning and get home afterwards? Where will you park? Make a plan, write it down, and stick to it. Spending time to nail down these logistics will help relieve stress on race morning.
Get some rest. Avoid the temptation to cram extra miles or intense workouts in the final days before the race. Your fitness on race day is the result of the cumulative effect of all the workouts you’ve done over weeks and months. It’s unlikely that any workout you do in the week of the event will propel you to a PR. And by pushing the pace or the mileage right before the race, you risk getting injured, and sidelined from a goal you’ve worked so hard and long to achieve. Use the days before the race to rest, run easy, and get plenty of shuteye. Aim for at least seven hours of sleep per night.
Review your training log. Add up all the miles you logged to train for this big event. Take note of all the times you pushed yourself out the door for a tough workout when you would have rather stayed in. Draw confidence from all that you accomplished on the way to the starting line. Anyone can show up on race day. But it takes months of dedication, sacrifice, and hard work to train for it and get your body and mind into shape to give that race your all. Take some time to reflect on some of the major milestones and highlights of your running life so far—say the first time you completed a mile, ran five miles, broke a new personal best, or hit a pace that once felt impossible. Savor that success. Use those memories, and that pride to fuel your confidence heading into race day.
Review your goals. Have a few time goals in mind that are realistic based on how your training went. Consider the miles you logged, how healthy you feel, and any aches or pains you may have accumulated along the way. If you set a goal at the outset of training, but work, life, illness or injury got in the way, save that goal for another day. It is far better to go in with a conservative goal and surprise yourself than to go into a race with vaunted unrealistic expectations that ultimately lead to disappointment. In addition to setting time goals, be sure to set consider objectives that aren’t so tied to the numbers on the finish-line clock. You might aim to run up the hills you previously walked, try to perfectly execute your fueling plan, or run each mile within 10 to 20 seconds of the previous mile. Or you might try to do a negative split—that is, finish the second half the race faster than the first half.
