Winter hydration

Hydration in Winter: Dietitian Becca Blumberg Breaks Down the Basics.

Hydration is an important part of our day-to-day lives. How we approach hydration during a workout or a race can make or break our runs and the recovery process. Luckily, dietitian Becca Blumberg is here to help with a short and comprehensive guide to winter hydration. Written by Becca Blumberg Edited by Pavlína Marek Step 1: Notice ... More
Training motivation: run the San Francisco Marathon!

Found: Your Training Motivation! Get Ready for the San Francisco Marathon with Coach K.

Ah, that “New Year, New You” fervor! With January behind us, gyms are a little emptier, days are a little longer, and you’re that much closer to your goal race. But struggles with training motivation creep in for us all. Who hasn’t scrolled through posts of friends out hitting the trails at 7 AM on a cold Sunday and thought, what do ... More
Build healthy winter habits that go beyond performace!

Winter Habits to Help You Through the Dark Days with Success

Winter can be a tough time to stay on track with your health and fitness goals. Long hours of darkness, the holidays, and the lack of any races on the horizon all make it challenging to stay motivated. However, it can also be a great time to focus on some non-racing health goals and build some healthy winter habits that go beyond your ... More
Cross-training for runners, agility training. Physical activity also helps optimize organ function.

Cross-Training for Runners: Strength, Stability and Agility for Trails AND Pavement!

It’s no secret: cross-training is crucial support for your running goals. However, life often gets in the way. What’s more, in the crunch for time that can happen as training for your event gets more demanding, other kinds of workouts can take the back seat to the actual running/walking! And if you’re one of us getting dirty this year ... More
A trail runner carries his nutrition in a running pack

Nutrition for Trail Running: Discover the Secret Sauce with Nutritionist Becca Blumberg

Conceptually, nutrition for trail running really isn’t much different than nutrition for the road. The goal is to replenish carbohydrates with bars, gels, chews, and other foods to get 30-90 g carbs per hour during the activity. The strategy will also be to replenish electrolytes and stay hydrated with sports drinks and water in both trail ... More
Goal setting is an important part of the training process

Goal Setting: A Guide by Coach K. (Set Your Body & Mind up for Success in 2023!)

After the typical highs and lows of the end of the year, it’s natural to get caught up in ruminations about what we want for our next spin around the sun. Some call these goals resolutions. I prefer to call them intentions or aspirations. Whatever we call it, goal setting is an important part of many people’s lives. Together, let’s ... More
A sports RDN consults with a client

Should You Visit a Sports RDN in the New Year? Dietitian Becca Blumberg Says Yes!

The off-season can be the perfect time to establish habits that will take you into your next training block healthy. Maybe you want to focus on sleep or additional strength training. Maybe you want to dial in your nutrition. And that’s where a registered dietitian nutritionist, a sports RDN, comes in. Written by Becca Blumberg, MS, ... More
Elden Mountain stands tall against the starry night sky

Elden Mountain was the Most Memorable Run of 2022 for my Body and Mind. Want to Tell me About Yours?

And so the 2022 season comes to an end. While some of us are enjoying deep rest and recovery, the more adventurous might already be starting their new training plans. A moment of reflection can’t hurt in either case. In fact, it’s when we reflect that we’re able to continue our growth. With that in mind, what was your most memorable run ... More
Two runners run trails in the Rocky Mountains in Colorado

Trail vs. Road Running: A Tale of Two (Very Different) Marathons

The London Marathon and the Blue Sky Trail Marathon are two very different races. Yes, one is a prestigious, fast road marathon while the other takes runners on a fun, demanding journey through Colorado’s Front Range with 3,500 feet of elevation gain, but that’s where the differences are just beginning. Let's look at some of the differe... More
A woman runs through the woods

Everyone Should Have the Privilege to Run without Fear. Until It’s Possible, How Can We Run Safely?

This post shouldn’t have to be written, ever. Workout rings with serrated edges shouldn’t have to exist, ever. People shouldn’t have to be scared to run outside, ever. Yet, this is being written, workout self-defense items are sold out, and people all over the place are canceling their morning runs. When will everybody be able to run ... More