Glute-Hip Engagement

To paraphrase Meghan Trainor's hit single - "It's ALL About That Bass".  95% of runners do not properly engage one of the most powerful muscles in their bodies - the glutes (aka. butt).   This lack of engagement leads to the overuse of lower leg muscles and leads to injuries like IT band syndrome, shin splits, calf tightness and plantar fascitis.  Learning to engage your glutes is key to running more efficiently and reducing injuries.  Click here for exercises.

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Building Up Miles

50% of runners will experience an injury within a given year.  One of the contributing factors is jumping into an advanced training plan without putting in the time to build base miles.  Base miles are the building blocks that help you build strength and prepare your leg muscles for more rigorous training and longer miles.  Both beginner and advanced runners can benefit from setting up a 15 week calendar and building up to race day gradually.  Click here for tips on how to increase your mileage. 


Shoe Selection

Shoe selection  is not about the options you have but about the choices you make.  Many runners frankly run in the wrong size shoe with the majority using shoes that are TOO SMALL.   Shoe sizes vary between brands and often do not correspond with the same size you may wear for dress shoes.  Don't just go the shoe that everyone is using or the only shoe that is recommended for you.  Try on different sizes in a variety of shoes at your next shoe purchase.  Click here for more tips on selecting the right running shoe size. 


People often ask us. "I am working out like crazy and my running performance is going nowhere.  What MORE can I do?"  The answer is often to do LESS!  Runners set their training to go harder than the workout before or to squeeze in some extra benefits by cycling on rest days.  The truth is that REST is key for the body to reap workout benefits.  It is during rest that the body rebuilds and fully replenishes itself.  When minimal time is given between workouts such as an evening run followed by an early morning run  or back-to-back hard runs, the body cannot perform optimally due the lack of recovery.  Over time, this pattern can result in chronic fatigue and can also lead to overuse injuries.  During a training cycle leading up to a major race, make sure you incorporate sleep time and rest days and actually REST on those days.  Time off your feet will benefit you far more than extra workouts plus on race day you will be at your peak to conquer your PR.   Read more.