Training Tips

By Terri Rejimbal, RRCA certified coach   This is a continuation of my previous article title “Motivational Mantra” found at: https://stpeterunfest.org/motivational-mantra-mental-toughness/ So, what makes a good mantra? It’s been said that “where the mind goes, the body follows”. If you’re distracted during a race or workout, the body will lose awareness and your pace will… Read more »

“Warm up?! Who has time for that?” This is an all too common response reaction in our fast-paced world… but the truth is, a proper warm-up is imperative for optimal performance. And all you need is 10 minutes. Yes, just 10 meaningful minutes! Not convinced? Read on to learn 5 key reasons why the warm-up… Read more »

By Terri Rejimbal, RRCA Certified Run Coach As runners we don’t need much equipment to perform our sport, but a good pair of running shoes is a must. One of the first lessons we learn is to buy new shoes after 300-500 miles. Once the foam wears out, the material loses its ability to absorb… Read more »

By Ginger Herring I. AM. A. RUNNER!

By Terri Rejimbal, RRCA Certified Coach If you’re like most runners, you want to run further and faster. We fill our training weeks with track workouts, easy running and long runs. What if I told you there’s a workout you can add to your arsenal that will help improve your VO2 max so you can… Read more »

Written by Coach Celia Dubey 10% Rule 1.Never increase your volume by more than 10% per week 2.Always warm up with easy cardio before your ever stretch for a MINIMUM of 10 minutes at 50-60% of max HR. The more intense the workout the more of a warm up you will need 3.10% of your… Read more »

By Ginger Herring Here’s Your Sign

By Terri Rejimbal, RRCA certified coach We’ve all heard the saying that “running is 90% mental & 10% physical”, right? It’s no secret that in addition to strong legs and lungs, you need a strong mind to achieve your running goals. Your mind can be your weapon or your weakness, says Lenny Wiersma, Ph. D.,… Read more »

By Terri Rejimbal, RRCA certified Run Coach You spend months training and preparing for an event. You cross the finish line, hang the medal around your neck and in the days that follow, most of us will either bask in the glory of our performance, or feel disappointed with our time or placement. Whether your… Read more »

By Ginger Herring Four leaf clovers, pot of gold at the end of the rainbow, Leprechauns, the luck of the Irish. Aren’t we all lucky to be Irish on St. Patrick’s Day? I don’t believe we need to have a special day to be lucky though. I ran the Columbus Marathon in 1999. It was… Read more »