When runners hear “VO₂ Max,” most think about speed or heart rate. But in reality, VO₂ Max is about your body’s engine size—the maximum oxygen your muscles can use during exercise. A bigger engine means you can run the same pace with less effort. Head over to the classroom to listen to the full presentation 😀

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 ⬇️

In our latest clinic, Coach Melanie broke down race-specific strategies for 5Ks, 10Ks, half marathons, and full marathons. Here are a few takeaways: ✅ 5K: Intervals, strides & hill sprints to boost speed. ✅ 10K: Tempo runs + 9–12 mile long runs for endurance. ✅ Half Marathon: Long tempo runs & fueling practice are key. ✅ Marathon: 16–22 mile long runs + structured fueling every 30–45 mins. She also shared mental strategies, like staying relaxed in shorter races, pacing the half, and finding grit in those tough late marathon miles. 👉 Want access to full clinic replays, free gait analysis, nutrition consults, and live training sessions? 📲 Make sure to tell your running friends about how they can join our runner’s community on Skool where we help you train smarter, prevent injuries, and reach your race goals.

I know some of you raced or had some big WINS this weekend. Share your big win/wins. Let’s also talk about your active dynamic warm ups. Are you finding time to add that into your weekly runs? If so, how is your body responding?