Hey Reader, I was procrasta-scrolling through some of my old instagram content last week and came across this old video. I gave him no context for what I was doing and why. Hence his confused look the whole time. Essentially, I made my husband a guinea pig in our kitchen on Friday night to show what happens to your oxygen levels after a long breath hold. Spoiler, they didn’t change at all. If his oxygen levels didn’t change, then why did he feel such a strong need to breathe (other than the...
13 days ago • 5 min read
Abstract: Many women struggle in silence with pelvic floor issues that hold them back from running with freedom and confidence. AND leaking during runs isn’t just inconvenient or embarrassing. It’s also a sign that your body isn’t managing forces efficiently, which means lost power and performance. A responsive pelvic floor isn’t about endless Kegels; it’s about breathing, rib mobility, hip and glute coordination, and even foot mechanics working together so your pelvic floor supports you...
20 days ago • 6 min read
[Abstract]: Training isn’t just about muscles, bones, and mileage. It’s about the nervous system too. The nervous system is a command center that shapes movement, recovery, and resilience. Nervous system training, especially through breathwork and CO₂ tolerance, helps expand your capacity to handle stress, improves oxygen efficiency, and better shifts your body into true recovery mode. By balancing purposeful stress with intentional recovery, you don’t just become a stronger runner, you...
27 days ago • 7 min read
[Abstract] When it comes to running injuries, the old “rest, ice, compression, elevation” (RICE) method is no longer the whole story. In this post, I share my own knee injury experience and explore the modern PEACE & LOVE framework, which blends strategic symptom management with active recovery principles. Drawing on both personal rehab and current research, we’ll unpack why inflammation is a necessary part of tissue healing, how to navigate the acute and subacute phases of recovery, and why...
about 1 month ago • 7 min read
Abstract: We’re getting nerdy—in the best way. We’ll explore how running performance is truly built from the ground up, weaving together physics, biomechanics, and training principles to help you better understand energy transfer, ground reaction forces, and how strength training supports efficient, powerful strides. You’ll learn why stiffness, coordination, and tendon health are essential to using impact to your advantage—not something to fear. Hey Reader, Warning! This one gets a bit...
3 months ago • 7 min read
Abstract: In this week’s email, I’m digging into one of the most foundational yet sometimes misunderstood strength movements for runners: the squat. You’ll learn why mastering mid-range squat mechanics can significantly improve your running performance, how to identify common mistakes like the “drop and bounce” or “hingey” squat, and practical cues and tools to fix them. Whether you're looking to level up your squat or your stride, this one’s packed with value. Hey Reader, Today I’m digging...
3 months ago • 5 min read
Hey Reader, I’m going to start today’s email off with a little tough love: Signing up for race after race may be the thing getting in the way of you making real progress. Race after race might feel like progress—but it may actually be the thing standing between you and your next breakthrough. Racing puts high stress on the body. Because of that, it necessitates longer recovery periods after. But what most runners do is rush straight from one finish line to the next starting line, without the...
3 months ago • 4 min read
Hey Reader, This email is a follow up to last week’s email on Why the Women’s Running Academy is for women only so first a quick review…. The Women’s Running Academy is a monthly membership that provides streamlined running programs paired with intentional strength training. These aren’t just any training plans—they’re crafted specifically for female biomechanics, physiology, and the social contexts in which women live. It’s about recognizing that everything from our pelvic structure to...
4 months ago • 6 min read
Abstract: After four years of invite-only access, the Women’s Running Academy is opening its doors more widely—and it’s more powerful than ever. This email shares a behind-the-scenes update on newly streamlined programming and dives into one of the three foundational pillars that make this membership uniquely effective for women: biomechanics. From pelvic structure to connective tissue laxity, from muscle mass to core function, the training is intentionally designed around the female body and...
4 months ago • 6 min read