This is part 3 of a multipart blog series about one Team RunRunner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1 and part 2. The First Lap: A Challenge From Step One Right from the start, this race was hard. My training leading up to the Rocky 50 had been entirely on the flat … Read more
This is part 2 of a multipart blog series about one Team Runner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1 here. An Unexpected Turn Only two weeks after my Philadelphia Marathon finish, and already planning to run 50 miles, I received unexpected news from a medical test. The result read: “Suspicious for high-grade … Read more
6 weeks, 1 self-experiment, 0 planned rest days—here’s what happened. As a coach, I believe in prescribing rest days. Adaptation happens during rest. Your body needs a break and you come back stronger. I believe this. However, when Team RunRun Editor-in-Chief, Ruby Wyles, asked me to write a piece on rest days, I got a … Read more
Race: Slay the Dragon 25K Trail Race Runner: TRR Coach Jennifer Kozak Race Date: 06/21/2025 Location: Silver Star Resort, Vernon, British Columbia Result: 2 hours, 59 minutes, and 58 seconds (congrats on that sub 3-hour finish!); 19th female, 42nd overall, 5th in age group Strava Activity Link: https://www.strava.com/activities/14873033376/overview 3 Bests – What aspects of the race did you like the … Read more
How to Best Prepare Your Supporters for Race Day One of the best parts of running a marathon (or any race, for that matter) are the spectators and the reservoir of “free energy” they allow you to tap into. Even more meaningful is having your friends and family cheer you on, and then seeing their … Read more
A deeper look at how AI-powered running apps can be more harmful than helpful. Picture this: You’re inspired to start running — maybe a friend gets into the sport, or you cheer on strangers at a local race. Either way, something clicks and you think to yourself, “I want to do this”. But where do … Read more
You’re standing on the start line wishing to be elsewhere, or you’re wide awake in bed full of pre-race anxiety and jitters. We’ve all been there before. The night, several nights, or weeks before a big event, an uneasiness occupies the belly. We aren’t sure we’re ready. We second guess even starting, imagining in all … Read more
Achieving goals often requires us to change certain habits that can be tough to let go of, often termed the sacrifices runners make. It might mean adjusting our nutrition, or reshaping how weekends look. Perhaps it’s eliminating time spent doom scrolling social media, or even navigating shifts in personal relationships. Often without realizing it, we’re … Read more
Ditch the One-Size-Fits-All Plan If you’re reading this, I’m assuming you want to actually improve your running or, as is the case with a coach or friend, help another runner improve. This is the article for you. Let’s get this out of the way: stock running plans aren’t cutting it anymore. Sure, they’re accessible. Sometimes … Read more
Warmer weather is creeping into the training season–at least, it is for those of us in the northern hemisphere–alongside the talk of hydration and electrolytes for runners. Similarly to carbohydrate consumption, hydration is currently another trendy topic and “electrolyte” has become a buzz word. It seems there are an endless number of new hydration mixes … Read more
And how to get the most out of your summer training. Before diving into the topic of heat adjusting your running paces, let’s start with a quiz. What feels easier: running 10-minute miles in 55°F or 85°F? If you’re like most people, you probably said the first option—and with good reason. Same pace, but completely … Read more
How to get the most out of the relationship with your online running coach. Building an effective coaching relationship is essential for fostering an athlete’s self-worth and confidence in running and life outside of sport. Rick McGuire, author of Chapter 1 on Positive Coaching in USATF’s Track & Field Coaching Essentials1, describes a running coach as … Read more
Well, well, well, I finally got to try a pair of On running shoes: the On Cloudsurfer 2. After seeing the On logo everywhere–in the mall, on various roads and running paths, on Rich Roll’s t-shirt–I finally got to see (well, feel) what all the Swiss fuss is about. The On Cloudsurfer 2 is the main … Read more
Before diving into the reasons for working with a running coach, let’s do the unthinkable and box runners into totally arbitrary, made-up, overlapping boxes! Five Broad Categories of Runners: These categories are not mutually exclusive, and you don’t need to box yourself in. You likely might find yourself resonating with a few. Regardless, these subtypes … Read more
In a world of running, we can spend a lot of time alone. Especially when we are first starting, we lace up our shoes, head out the door (or to the treadmill), and run with our own thoughts. Running is truly a sport where we battle with ourselves, where we strive to reach new goals … Read more
And how to build an effective running roadmap to achieve your goals For many runners, having a race on the calendar provides purpose to their training, adding extra motivation to getting out the door. The prize many seek at the finish line? A shiny new PR (personal record; “PB” or “personal best” in other parts … Read more
The curious case of the dead headphones and missing running mojo. As a knowledge worker, I’m behind a computer screen consuming media for most of the day. It’s constant stimulation: DMs, email, meetings, phone calls, etc. Going out to run in the morning or at lunch is my way to free the body and the … Read more
The Power of Consistency and Honesty If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth. Sounds like something we all learned back in kindergarten, right? (Did I just date myself?) In my … Read more
A training that provides the skills to support the unique psychological needs of athletes Introducing The Coaches Collective I first heard about Dr. Lara Pence’s training, The Coaches Collective, through an Instagram reel: “If you’ve been told you feel things too deeply…. there’s no ruler for that and it’s not a thing. You’re feeling them … Read more
Four Tips for a Successful and Stress-Free Race It’s race week, your goal event is fast approaching, and this survival guide will set you up for success. You’ve trained hard and with dedication for months. You’ve said ‘no’ to social opportunities to get to sleep early for your morning long runs. And now you are … Read more
