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Safety Tips for Running in the Dark

Paula Smith and friends running at night

With the limited hours of daylight we have now, some runners find their only time to run is in the darkness of early morning or evening. Running in daylight is always a safer choice, but if you have to run at night or in the early morning, make sure to follow these guidelines. 1. Always Run […]

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Running in the Heat!

Paula Smith running in the summer

Summer is here and it’s important that you plan and prep appropriately when exercising in the hot and humid conditions. Failing to plan and prepare for exercise in the heat can be detrimental to your health and performance and may even result in heat related illness, which can be very serious and possibly life threatening. […]

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Why Do I Race? Because the Goal is the Journey

What I have learned throughout my years of racing in marathons and triathlons has impacted me in profound ways. The impact it has on me extends way beyond the physical.  It’s an amazing and transformative journey that takes place throughout the training and I’ve listed here my top reasons for continuing my journey as an […]

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Run-Walk-Run Method

As a running coach, I often assign beginner runners to a run-walk-run training program to help build endurance, confidence, improve their chances of success, and decrease the risk of injuries. However, some experienced runners also use run-walk-run as a strategy for increasing their overall mileage, completing endurance races, recover from hard workouts, return from injury […]

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The Dynamic Warm-Up Every Runner Should Try

General warm-ups (walk before jog, jog before run) have long been accepted as beneficial, not only for injury prevention, but for performance enhancement as well. Increases in core temperature, blood flow, oxygen uptake, improvements in neuromuscular efficiency, and mental preparedness and focus are all aspects that can provide both short- and long-term benefits. Dynamic flexibility […]

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4 Strength Training Exercises for Runners

 Want to become a stronger, faster, efficient, injury-proof runner?  Strength training is one of the single most important non-running aspects of training that can help you become a better runner. Add these 4 running specific strength training exercises to your running routine.   1) Bulgarian Split Squats Working muscles: Quads, glutes, core and calves. Progression: […]

Yoga Poses to Improve Your Running and Prevent Injuries

In the past I have suffered from knee pain (due to IT Band tightness) and low back pain (from tight hamstrings) after my long runs.  I have found that performing yoga stretches 10 minutes before and after runs can be a great way to make your muscles loose and flexible.  If you don’t stretch before […]

Get Heart Healthy with Running

February is Heart Health Awareness Month and running is incredibly effective at making your heart healthier in a number of ways. 1. Improve Cardio Health Running is a fantastic way to improve your heart strength.  As you run, your need for oxygen and blood flow increases, therefore making your heart pump harder and more frequently […]

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Weight Loss and Marathon Training

For some people, when they decide to train for a marathon their motivation is fueled by wanting to lose weight.  However, this isn’t always the result. As an exercise physiologist, weight management consultant & marathon coach I have helped many clients reach their goals but this combination can be very tricky.  These are two major goals but […]

6 Ways to Stick to Your Running Resolution!

New Year’s Day is almost here and I know running resolutions are on your mind! Check out my tips below for setting the running resolution that’s right for you! 1.  Be Committed– Go ahead and sign up for that Spring race!  I’ve learned throughout the years a goal is more attainable when there is a […]

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