It’s officially official now! I’ve signed up to run the charlotte marathon! I have a lot of emotions going on happy scared nervous excited! I think I’ll do alright. The word is it’s a hilly marathon definitely not the easiest marathon to choose for a first time.

This afternoon I had the opportunity to share an overview of evidence-based recovery tools that every runner should know about. Recovery isn’t just “nice to have”—it’s a critical part of training that helps the body repair, adapt, and stay injury-free. 🏃‍♀️💪 Here’s what we covered: 🔹 Massage Therapy – Improves circulation, reduces soreness, and targets high-stress areas like calves, IT band, and hip flexors. (Tip: don’t schedule right before race day!) 🔹 Acupuncture – When performed by a sports medicine practitioner, it helps stimulate blood flow, reduce inflammation, and support recovery from issues like plantar fasciitis and Achilles pain. 🔹 Red Light Therapy (Photobiomodulation) – Works at the cellular level to boost mitochondrial function and ATP production, helping tissues repair faster and reducing muscle fatigue. 🔹 TENS Units – Great for muscle recovery and pain modulation. This tool, popularized by elite athletes, is a cost-effective way to support training. 🔹 Recovery Boots – Enhance circulation and speed recovery after tough runs. While some models are pricey, there are now more affordable options for everyday athletes. 💡 Key takeaway: Recovery is where the magic happens. Without it, training can lead to fatigue, overuse injuries, and performance plateaus—especially for masters runners. By intentionally integrating these tools, you can train smarter, prevent setbacks, and keep building resilience for the long run. Which of these recovery tools have you tried—or are curious to try? Drop your experience below ⬇️

Good morning! Today I will be discussing the best practices in recovery methods after a tough workout or race. Join me live at noon EST or on the replay. Be sure to leave any questions or comments. Looking forward to seeing you all there!

Make sure to head over to the classroom to catch the replay and let us know what strength exercise you'd be adding into your training this week.

I was curious if anyone has ever run the Novant health marathon in Charlotte, NC. I’m just curious about the course and if it’s a fun event.