All Posts

You're logging the miles, and maybe not seeing the progress you want. Or perhaps you have little aches and pains during your runs. What is often the missing piece? Running technique. I believe that running isn't just about pushing harder: it's about moving smarter. Proper form is key to help with injury prevention, efficiency and performance. Here are a few key elements that you can start focusing on today. Why Does Technique Even Matter? The benefits of good running form a

You've put in the early morning miles. You've honed in on your nutrition & fuelled your body. You've broken in your race day sneakers & outfit. Race day is fast approaching, but now a different kind of training takes over; the mental marathon. Whether you’re tackling a 5K or a 50K, the distance between your ears is often the toughest part of the course. The right mindset can transform race day from a test of survival into a celebration of your strength. Here’s my guide to t

January's Lesson: Why Consistency Beats Everything Else Congratulations, you made it through the first month of the year! January is all about shaking off the holidays, establishing routines, and laying the groundwork for a successful year of running. Whether you logged big miles or just focused on getting out the door consistently, you've already accomplished something significant. If you’re a runner—especially here in the Northeast USA—January isn’t usually about glory. You

Many runners believe that running more is the fastest way to improve. When rest days are treated as part of the training plan, I see the opposite; my clients get faster, stronger and more consistent. Rest days aren’t lost time.They’re where progress actually happens. Rest Days make you stronger, faster and consistent What Rest Days Do for Runners Running places stress on muscles, joints, bones, and the nervous system. Fitness gains don’t occur during the run itself — they ha

I often hear my clients say, “I just want to run—do I really need strength training?” Some clients will even skip their strength days, and incorporate another run. The short answer is yes—if you want to run well, stay healthy, and keep improving. Since turning a certain age, I have found myself strength training at least 3 times a week, sometimes more often in my "off" season. Lifting heavy in my off season and then reducing the weight closer to my race day has allowed me to

I recently gave a presentation to new runners about the difference between “just running”  and actually training for an event . It’s a topic I’m very passionate about, but I wasn’t sure how clearly it came across—until a woman approached me afterward. She thanked me for making things finally click . She told me she had been running consistently for quite some time, showing up week after week, putting in the miles… and yet her race times weren’t improving. She couldn’t underst

Every year I coach athletes through goals, setbacks, breakthroughs, and finish lines. In 2025, I lived all of those moments myself — sometimes in extreme environments, sometimes in local races, and often alongside the very community I coach. This year deepened my belief that the best coaching comes from experience, not theory alone . Training for the Unknown Builds Better Athletes Running the Antarctica Marathon in March  required a level of preparation that went far beyond a

The holiday season brings joy, family gatherings, and festive treats, but it also challenges your running and workout routine. Shorter days, colder weather, and busy schedules can make it hard to lace up your shoes. Staying motivated to run during this time requires a mix of planning, mindset, and practical strategies Set Realistic Goals for the Season The holidays often disrupt your usual routine. Instead of aiming for breaking records, personal bests or long-distance runs,

If you like running, trail & a fun time, Sassquad Trail Parties celebrate every runner, walker and mile. Trail Party Director, Kim levinsky, launched Sassquad Trail Running in 2018 with the help of a few good friends, a couple of cones, a borrowed timing clock and the support of the local trail running community. During the pandemic, when races were on pause, Kim began sharing her mental health struggles more publicly. Through her podcast, vlogs, and real-life conversations a

Running in cold weather can feel like a challenge at first. The biting air, slippery paths, and extra layers might make you want to stay indoors. Yet, winter running offers unique benefits and a chance to build mental toughness. With the right approach, you can enjoy your runs safely and comfortably, even when temperatures drop. Runner wearing appropriate cold-weather layers on a snowy path Benefits of Running in Cold Weather Running in cold weather has several advantages tha