Abstract: Traditional strength training frameworks focus on squats, hinges, and lunges, but running is a three-dimensional movement that requires strength and mobility in all planes—sagittal, frontal, and transverse. While these staple exercises provide a solid foundation, executing them with intention and addressing rotational control, hip stability, and movement efficiency can make a significant difference in how they translate to running. Rather than simply “lifting heavy,” incorporating...
2 months ago • 7 min read
Hey Reader, Happy New Year! It’s so weird to me that this is the first official newsletter I’m sending this year and it's already Jan 8! And this newsletter is a little out of my normal scope of topic… As a running coach who specializes in strength training for running, it might surprise you to hear that one of my number one predictors of injury (or underperforming) in running has nothing to do with strength training. It’s under fueling! It’s certainly something I talk about with the athletes...
3 months ago • 4 min read
Hey Reader, How are we holding up this week? It’s been crazy over here! Getting ready to take next week off, finishing up preparing for Christmas, all the extras at the kids’ schools, putting the finishing touches on my new program Strong & Stable, all day wrestling tournaments (when we signed him up I definitely wasn’t expecting that part)... maybe December isn’t the best month to start an ambitious half marathon training block! I’m hanging in there… but by a thread! Today’s email is going...
3 months ago • 1 min read
Abstract: Many runners overlook the importance of their adductors, but these inner thigh muscles play a critical role in stability, pelvic alignment, and running efficiency. In this email, we explore why adductor strength is essential for injury prevention and better performance, introducing the versatile Copenhagen plank as a must-have exercise. With detailed progressions to meet your body where you are, you’ll learn how to build strength and enhance your stride. Hey Reader, Are you skipping...
4 months ago • 4 min read
Hey Reader, I’ve mentioned a bunch of times that yielding exercises can be beneficial for the pelvic floor. Then last week I talked about the value of yielding exercises to build confidence with downhill running. What I realized is that, outside of IG posts, I’ve never fully addressed what yielding exercises are exactly. Therefore, that’s what today’s email is all about! Before I dive into that though, a quick heads up about a special Black Friday deal coming to you next week! My next...
4 months ago • 3 min read
Hey Reader, It’s no secret that running Hills is HARD! Uphill is obviously harder from a cardiovascular standpoint. We can improve this with improvements to our cardiovascular fitness overall and exposure to hills (I’ll share some of my favorite hill workouts below). Beyond that BOTH uphill and downhill running can be hard physically for different reasons. Let’s compare them: With uphill running: Higher cadence Shorter stride length Higher power demand & greater propulsive force required...
5 months ago • 4 min read
Hey Reader, How are you feeling today? This is something I’ve been thinking about a lot lately and even more so yesterday… At heart I am a teacher and learner. I love to learn the “why” and feel called to share the “why” as part of the way I coach women in their bodies. Time and time again, I’ve been given the business advice to stop sharing so much of the “why.” There’s this idea that people just want to be told what to do. They just want a plan to follow and don’t want to have to think...
5 months ago • 2 min read
Hey Reader, Today is the last day to apply for one of my 4 available 1-on-1 coaching spots! You are a female runner You have a big running goal for the spring or summer (big doesn’t mean it has to be big in distance or a fancy PR. A 5k PR, a first half marathon, and an injury free marathon are all big goals if they feel big to you!) You have an at least somewhat consistent running and strength training routine and are ready to start optimizing that training to crush that big goal You are an...
5 months ago • 5 min read