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.

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.

Quick recap for you... Logging the miles is only half the story—how you recover after each run directly impacts your performance, progress, and injury risk. Here are Coach Melanie’s top post-run recovery strategies from our recent Run Clinic: 🔹 Cool Down (5–10 min): Ease your body back to baseline after hard workouts. 🔹 Hydrate Early: Rehydrate within 15 minutes—try frozen mango + coconut water for a refreshing, budget-friendly option. 🔹 Refuel Smart: Within 30–60 minutes, aim for 20–30g protein + carbs + healthy fats. 🔹 Stretch & Mobilize: Focus on calves, hamstrings, quads, and hips; add foam rolling or restorative yoga. 🔹 Supportive Tools: Ice baths can help during heavy training, but choose what works for your body. 🔹 Recovery Essentials: Prioritize sleep, daily hydration (½ your body weight in ounces), and active recovery days. 👉 Remember: Recovery IS training. Build these habits into your routine to stay strong, consistent, and injury-free.

If you missed the LIVE webinar today on this topic, make sure to head over to the classroom to watch the replay. Broken down why we use a Functional Movement Screening and a Gait Analysis to help us better understand your mechanics, your form and how to help you stay injury free.

Don't forget you can catch all of the LIVE Run Clinics with Coach Melanie inside the Classroom. And if you have specific questions for coach Melanie make sure to tag her 😀