Philadelphia Running Coach

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What To Do If You're Freaking Out Because You Have A Tough Training Session

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Understandably, you’re feeling anxious and nervous that you might not be able to hit the planned splits. Many of us aren’t comfortable with failing and there’s a real possibility this session won’t go well.

Or, at least, that’s one way to approach the session.

What if I were to tell you how you respond to the session is partly determined before you even lace up your racing flats?

That, in fact, how you simply view the session determines what type of hormonal response you’ll get from the session.

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Case Study: Fix The Cause, Not The Symptom

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I recently worked with someone who is training for the Boston Marathon, but was sidelined due to knee pain. We met for 2 (TWO) sessions and she's back to full-on training!

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5 Common Workout Mistakes That Make Philly Fitness Trainers Cringe

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Nothing kills an exercise high quite like injury — especially when it’s an injury you could have prevented. Here, at Be Well, we want you all to be as healthy as can be. So, to learn about common workout mistakes that can cause injury (and how to avoid that mess), we went to the professionals, asking Philly fitness trainers and running coaches what the top injury-inducing mistakes they see their clients making are. Because no one wants to be benched after just getting into the groove. Follow this wisdom and you’ll be movin’ and groovin’ through your workouts — safely.

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Why You Should Sprint and 3 Great Cues for Sprinting Better

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Want a faster 'easy run' pace? Marathon pace? 5K pace? Science and practical experience tells us that by increasing your maximal sprint speed ALL other speeds become faster, too. Due to your ability to recruit more muscle fibers and generate more stiffness at impact, running starts to cost less energy, so you become more efficient. So, if you've been doing some speedwork and feel ready to level up, here are three great sprinting cues you can use today!

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Case Study: Mysterious Hip Pain

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Today I had an amazing professional experience. A client, who back in September suffered a hip injury, is now able to run again after a single session. Here's what happened...

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The Most Common Injury That Haunts You To This Day

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Just like lots of other injuries, surgeries, impacts, traumas, and sometimes just garden variety dings that we sustain over the years, an ankle sprain leaves an imprint on the brain. And it is likely you're still paying a price today.

75% of this Center City Running Route Was Run on Grass or Trails

75% of this Center City Running Route Was Run on Grass or Trails

I love running on trails, but living and working in Center City, Philadelphia usually means lots of rock hard sidewalks and congestion. Today I decided to see just how little of that I could encounter.

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Quick Form Tip - Clock Squat

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You need more than just strength to run well. You need CONTROL. Specifically, you need to be able to control your body in 3 planes of motion while on one foot. Here's my demonstration of the clock squat. And it's different than 99% of the “clock squat” videos out there for two big reasons...

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Quick Form Tip - Deadlift

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Today I'd like to highlight one of the most effective exercises one can do to improve their performance, the deadlift. This “basic” lift NEVER goes out of style and it strengthens the entire backside of the body, which is essential if you want to run stronger and faster.

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Shoe Flaw #2: The Elevated Heel

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One of my mentors, Charlie Weingroff, put it best when he said, “the elevated heel is the bane of all human movement.” Ouch! Pretty harsh words, right? What's so bad about an elevated heel? And what exactly do I mean by an 'elevated heel'?

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Quick and Easy Test For Proper Shoe Fit

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In my last post, I discussed the tapered toe box and why its so problematic. Then it occurred to me you may want a simple way to discern if the shoe you're considering buying makes the grade. Here ya go!

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Runner's Cat 5 Marks (a.k.a. Dirt on Inner Calf)

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Recently, I wrapped up a group run with Fairmount Park Conservancy (join us!!) and noticed a friend had dirty scuff marks all over the inner aspect of her calf. The scuff marks are a result of your swing leg foot swiping the stance leg calf as it...

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50 Shades of Pace

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By far, one of the biggest differences between well-trained runners and wannabes is the competency at a variety of paces. Just like your favorite road bike has lots of different gears to optimize your effort and pace, so should you as a runner.

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The Form Flaw You're Not Seeing

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There's been a ton of focus in recent years on running form. Yet certain aspects of form have gotten WAY more 'press' than others. I'm thinking specifically of footstrike. Forefoot? Mid-foot? Heel strike? Barefoot? Definitely useful to consider, but let's not miss the forest for the trees or overstate it's importance. Today I'd like to draw your attention to all of the various ways rotation is present throughout our body as we walk and run. Or, it's supposed to be.

Do the 30/30 Tempo Run Often This Winter - Here's Why.

Today I'd like to share one of my favorite workouts, the 30/30 Tempo Run. It's a versatile, fun fitness building session that you should use nearly year-round. I love that it provides an awesome aerobic boost while addressing leg speed in one session - how time efficient!

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Rely On Yourself, Not The GPS

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You go to check your pace on the watch you paid $200-400 for and you sort of expect it to give you accurate information. Well, temper your expectations. There are several reasons as to why the GPS will be “off” in both pace and distance, yet I don't think they're worthless. Here's how to sort things out...