3 Reasons Why You Need A Run Coach!

Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2021 virtual race game to the next level.

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Virtual Half Marathon clinic below.

1. Determine Your Proper Volume.
One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the virtual start line and too little can have you under prepared and regretting your life choices come virtual race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t).
Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.
Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to answer invaluable advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the virtual start line when it comes to running and race day procedures.

4 Tips For New Runners To Take Their First Steps

Was starting to run part of your 2021 goals?

Here are a couple tips for beginners to lace up or ideas for folks getting back into a run routine after a long hiatus. ⬇️

❓Figure out your why? Goals and motivation aren’t enough on their own. Start identifying purpose. Figure out your why and the how will happen.

🕐 Start in minutes, not in km. Don’t jump in to something big that can leave you discouraged or injured. Start small and build 10% each week.

⚡️ Show some self love. Be patient with yourself and over time you’ll build up endurance, and mental strength as your runs get longer and more consistent.

💆🏼‍♀️ Recovery is essential. The best athletes in the world take complete rest and active recovery days. You can only train as hard as your body is able to recover.

Bottom line, just start. One workout will change your day and many, consistent workouts will change your life. 💟

What did I miss? Share some suggestions for new/returning runners in the comments 👇🏼

VIDEO: Tips and Tricks For Rocking Next Weekends Around The Bay Road Race

With the Around the Bay Road Race  happening next weekend (March 31st) in Hamilton, I spent Tuesday morning with the team from CH Morning Live chatting and running in prep for the 125th anniversary of  the race.


I shared some of my favourite warm up and strength training moves, tips for conquering THAT hill, and how to celebrate post race with my friends at Merit Brewing. ‬‪

Watch it here and read my 4 tips to conquer the hill below.


Four tips to dominate your next hill workout.

1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

2. Keep your head and eyes up. Dropping your head  leads to a slouch in your form and restricts how much oxygen you can take in. So  instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.

3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.

4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

What are some tips and tricks you use to power up a hill?