In all of our training plans, we recommend cross-training to our athletes. Cross-training is an essential element of training plans because it provides a break for both your body and your mind. We recommend 1-2 days a week of cross-training with each session lasting about 30-50 minutes. Here are a few of our favorite ways [...]
We hope you have been staying cool in the heat and enjoying your miles this summer. Summer running can be tough! We stay cool by fitting in our workouts in the early morning and keeping our runs short. This often means hitting the local track before the sun has a chance to heat it up. [...]
May is here and that means summer is just around the corner. As much as I love the warmer weather and all the 5K's popping up around Columbia, we all know that 100 degree weather is not that far away. The season's intense heat and humidity can make it hard for runners to get their miles in. If you enjoy running, you don't have to stop [...]
With all of the 5K and half marathon training plans available online for free, why would you pay money to hire a running coach for the same thing? It's a great question with a simple answer- the training plan you find online and the training plan you get from a certified running coach are not the [...]
I always perform drills after my warm-up before starting a running workout. Its a practice that has been instilled in me since my early running days of high school cross country. Performing drills warms up the body and helps to activate muscles before a run. In addition to strengthening muscles and joints, performing drills also [...]
What better way to start the new year than to get in shape and run a local race! Take home a finishers medal, race t-shirt, and maybe even some prize money for all your hard work! Below is a list of upcoming races in the Columbia area, organized by month. Keep in mind that the [...]
Columbia, South Carolina is where I call home. When I moved here three years ago, it was very important to me to find running trails right away. Thankfully, I was in luck! Columbia, in my opinion, is a runner-friendly community and there is no shortage of places to run. Check out the list below of [...]
The running community on social media is growing and thriving. Runners are communicating all around the world through Instagram, Twitter, and Facebook. It's a really supportive and encouraging community! Over the years, I have been active on Instagram (kara_runs) and have even met some of my online friends in-person! It's awesome to have friends who [...]
As a new runner, choosing running gear can be very overwhelming. The first step should be getting fitted for running shoes at a local running store. The people who work at specialty running stores have been trained on how to fit shoes and fit the right pair for the amount/type of running you do. Trust [...]
Listening to podcasts can help pass the time on long runs! I started listening to a running podcast while I was training for a half marathon in Spring 2017. I have been hooked ever since! Below is a list of "podcasts for runners" that I recommend. Check them out and let me know what you [...]
