Dealing With Running Aches and Pains (with Video)

No matter how you slice it, running aches and pains are an inevitability for runners. (Note I said aches and pains, not running injuries like plantar fasciitis which is totally preventable!)

The way that you respond to those aches and pains goes a long way to either minimizing the discomfort  you’re dealing with or prolonging it.

So what is the proper response?

Most of the time, ice is the best first course of action, for reasons that I’m explaining in today’s video.

And if you want the recipe to make your own reusable ice pack, I’m happy to send it to you. Fill in your best email address, and the recipe will be sent to you ASAP!

Common Questions About Strength Training for Runners

I’m a firm believer that regular strength training is a must for runners of all ability levels, both to aid in improvement and to reduce the risk of injury.

Yet every time I even mention the topic, I seem to get hit with the same questions about strength training for runners:

  • Will it make me bulk up?
  • When should I do it?
  • Why do I need to work out my upper body as well?

So in this video, I’m answering these common questions about strength training for runners.

Hopefully, if you’re not already, you’ll now be comfortable with the idea of adding regular strength training to your training schedule. And if you’re not sure where to start/what exercises to do, I’ve got you covered there as well!

If you have any questions about any of the exercises in these lists, please don’t hesitate to ask!

What are Your Favorite Strength Training Workouts/Exercises?

Best Core Exercises for Runners

5 Best Core Exercises for Runners

While (too) many runners are still struggling to grasp the importance of regular strength training and the positive impact it has on their running, a lot of runners tend to do some core work on a regular basis.

At least they think they are working their cores.

However, too many runners (and people in general) think that working their abs is the same thing as working their core. And honestly, that couldn’t be further from the truth.

Best Core Exercises for Runners

Best Core Exercises for Runners

Your core muscle group includes your abs, obliques, and the muscles in your lower back, and all of them are vital for improved running performance and injury prevention. However, if you focus on your abs and neglect the other areas of your core, you are actually setting yourself up for more problems than you’re preventing. Read more

Don't Think You Need a Running Coach?

Why You Need a Running Coach

I know what you’re thinking, a running coach writing a post talking about why you need a running coach is going to be filled with all of the wonderful things that I can do for you to help you improve as a runner.

As Lee Corso would say:

Don't Think You Need a Running Coach?

Don’t Think You Need a Running Coach?

I came across this article on this morning, and I’m going to share several excerpts with you where the author (a runner who is NOT a running coach) talks about some of the benefits of her experience working with a running coach.

(I’d highly recommend you taking a few minutes to read the post in its entirety, because it’s very well done, but it’s simply too long to share the entire thing on this post.)

Working with a coach might seem like a privilege reserved for professional runners, whose livelihoods depend on performance, and an extravagance for everyday runners like me—one that can cost $50 to $200 per month. Yet recreational athletes arguably benefit even more from the attention, knowledge, and guidance of a coach.

I hear this a lot from runners, that they aren’t good/fast enough to work with a coach. In the article, there are several examples how how a good running/coach relationship can pay huge dividends for many recreational runners.

Why shell out the cash to hire a coach (I paid $130 per month to work with Shay) if a perfect race isn’t guaranteed? Because—in spite of my Wineglass experience—the right coach will improve your training experience, enable you to become fitter than you’ve ever been, and teach you important lessons about the marathon.


Aches and pains must end before training can begin.


A strong foundation is key.


Power isn’t just for sprinters.


Never do the same workout twice.


If you have a time goal, not all long runs should be slow.


Treat your guts with respect—and not just on race day. 


Don’t hang your happiness on your finishing time.

These lessons that the author learned from working with a running coach are really important, and in my mind at least, help to explain why you need a running coach.

None of the lessons are Earth shattering.

None of the lessons are hard to understand or wrap your head around.

Yet for some reason, when you’re in the midst of training for a race (or whatever your running goals are), it’s easy to lose sight of the forest for the trees.

And that is where having a good coach is worth his or her weight in gold.

You need a running coach to help you stay on track towards your long term goals.

You need a running coach to push you outside of your comfort zone.

You need a running coach to eliminate the guess work from your life.

You need a running coach to remind you that a missed goal isn’t the end of the world.

Do You Need a Running Coach?

If you need a running coach, we need to talk.

And if you think, no matter how much you might like to have a coach to work with, there’s no way you can afford one, then we really need to talk.

I have a handful of spots currently available for one on one coaching. (Click here to schedule a free call to discuss specifics.)

I’m also in the early stages of putting together something brand new, that will combine a lot of the benefits of one on one coaching with the benefits and savings of working within a group dynamic.

It’s going to be different from almost any other group program that is out there, and if you would be interested in hearing more about that program, let me know and I’ll pass along some more info to you.

What is the One Thing That is Holding You Back From Working with a Running Coach?

Post Run Drink of Choice

What is Your Post Run Drink of Choice?

Whether you’re new to running or you’ve been logging miles for years, there’s nothing like it.

After an easy run or after killing yourself trying for a new PR, you can’t wait for it.

And whether you’re bundled up for a winter run or sweating like crazy after a summer workout, you want it as soon as you can get your hands on it.

What is it, you ask?

In this case, the “it” is you post run drink of choice.

Post Run Drink of Choice

What Are My Post Run Favorites?

I’m not here to argue the merits of chocolate milk or craft beer as possible recovery drinks. There are plenty of other blog posts/articles out there that will try to impress upon you why one is better than the other, and why both are better than water.  Read more