Hey Reader, Before I get into training zones, tempo runs, or how to structure a week, I want to pause for a moment. There’s a lot happening in the U.S. right now. While much of it is heavy, deeply unsettling, and very very real (don’t let anyone try and tell you that you didn’t see what you saw), it’s not really anything new -- except maybe for the first time in this country, it’s actually happening to white people. I keep seeing it compared to Nazis and the Holocaust. I see that too, but...
21 days ago • 10 min read
Hey Reader, As I mentioned in the past few emails, my knee injury and then starting back teaching middle school full time resulted in a long time without running. I took a little over 3 months completely off. I’m finally making my way back—and I’m celebrating the small wins. Recently, I ran three miles straight for the first time after months of run-walk intervals. The knee still talks to me a little afterward, but no more than it did with intervals, and, most importantly, it returns to...
about 1 month ago • 4 min read
Hey Reader, In this email, I’m circling back to a topic I touched on briefly last week: the relationship between mobility, stiffness, and stability. Many runners assume that more mobility is always better, but that isn’t necessarily true. In fact, some of the bendiest runners I meet are often the stiffest in very specific areas such as the feet, calves, pelvic floor, or neck. If you can straight leg palm the floor with ease, I’m looking at you! Why Your Body Craves Stiffness and Stability The...
5 months ago • 4 min read
Abstract: I put together a list of 10 things I wish every runner knew about their body. From the pelvic floor’s role in power transfer to the truth about pronation, hip tightness, and hamstring tension, each point reveals how deeply connected the body is as a system. These insights move beyond quick fixes and isolated stretches, showing how strength, breath, stability, and coordination all work together to unlock efficiency, prevent injury, and help you reach your full running potential. Hey...
5 months ago • 7 min read
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...
6 months 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...
6 months 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...
6 months 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...
6 months 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...
8 months ago • 7 min read