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Running requires very little equipment. All you really need to get started is comfortable attire and a pair of running shoes! The possibilities for choosing a pair of running shoes are endless. Often the importance of wearing the right running shoes is overlooked, however, your running shoes can impact your running performance and susceptibility to injury. Our feet carry us mile after mile, yet I often see people running in shoes that lack basic support or are not doing their individual gait any favors. How do you find a shoe that will compliment your individual biomechanics so that you run...

"I ran the 2018 Boston Marathon, in the worst weather ever, after I qualified for the event through the 2017 Tunnel Light Marathon, a fantastic run and great course and day! I was hoping to beat my PR and run a ~3.23 to qualify for the Boston Marathon, and I ended up running a 3:10! I was humbled and blown away. That time and race qualified me for the 2018 and 2019 Boston Marathon.In February 2018, I had torn the meniscus in my right knee training for a marathon in Antarctica in March 2018. Wild horses could not have kept...

Increasing your training volume will depend on your fitness level, running experience, your susceptibility and history of injuries, and when race day is. It is smart to lay out a training plan ahead of time and keep a running log to track your weekly mileage, workout specifics (duration, distance, speed, etc.), how you felt during the workout, and anything else you think will help you create an even better training plan in the future. When you increase your mileage you will want to determine your baseline mileage, when your race is, if you want to plan adaptation weeks, when you...

A little pain or discomfort when you begin running, increasing your mileage, or complete another training workout (hills, intervals, cross training, strength training etc.) is not uncommon and most of the time expected. It is part of why we stretch, foam roll, ice and use other modalities after a run to help ease the DOMS (delayed onset muscle soreness) or mild discomfort we might feel after a run. No pain, no gain, right? Discomfort is the body’s way of letting us know we have done something new; we’ve added a new stress to our system and it is adjusting to...

"I used to run from who I was. Now I run toward who I can be." In 2008 I was a short, slow, overweight couch potato. After buying new larger pants once again, I decided that I needed to get back to who I used to be. I had never been an athlete – far from it – but at least I had been skinny. At New Year’s 2009, at age 45, I set two important goals that would set the stage for the rest of my life. I changed my diet to lose weight. And I learned to swim. I succeeded at both....