Strength Training for Runners:

When it comes to running, the impact on your body is immense, as you repeatedly hit the ground hundreds or even thousands of times during a run. That's why building the necessary strength to cope with this impact is crucial. For my athletes, and indeed for runners in general, I place a strong emphasis on single leg strength. It's a fundamental focus that extends to various sports. Developing well-rounded fitness and strength is vital, even for the seemingly straightforward act of running.

My Strength Training Regimen:

As a coach and a new dad, my strength training regimen has evolved to accommodate my changing lifestyle. Currently, I aim to strike a balance between my running and strength training by dedicating at least two days a week to strength building. Of course, this frequency may vary depending on factors like race schedules and training phases. As I approach a race, I adjust my training to reduce the strength training volume and...

Trail Running 101: A Beginner's Guide to Hitting the Trails

Trail running is a great way to get outside of the traditional fitness box and experience what nature has to offer while getting into great aerobic shape. However, if you're new to trail running or running in general, it can be intimidating to know where to start. In this blog, we'll share tips and advice for beginners who want to start trail running and make the most of their first few runs.

1. Start Slow and Steady

The key to successful trail running is to start slow and gradually build your endurance and skill level. Begin with short, easy runs on flat terrain, and gradually increase your distance and intensity over time. Don't push yourself too hard too soon, as this can lead to injury and burnout. Remember, trail running is about enjoying the journey and not just reaching the finish line.

2. Invest in Proper Gear

Having the right gear can make all the difference when it comes to trail running. Invest...

Debunking the Myth: Why You Don't Have to Sweat During Strength Training Sessions

There is a common misconception that sweating during strength training sessions is a must. Many people believe that if you're not drenched in sweat, you're not working hard enough. But the truth is, sweating is not necessarily an indicator of an effective strength training session.

Firstly, sweating is a physiological response to regulate body temperature. When you exercise, your body generates heat, and sweating is the body's way of cooling down to maintain a stable internal temperature. However, the amount of sweat you produce during exercise can vary depending on several factors, such as your fitness level, the environment, and your individual physiology. Some people naturally sweat more than others, and some may not sweat as much even when they are working out intensely. So, the presence or absence of sweat is not a reliable indicator of how hard you are working during your strength training...

CONTRAST TRAINING: Combining Weights and Plyometrics 

Written by, Coach Conan Dje

Benefits of Weights and Plyometrics 

Recent research has shown that having athletes combine weights and plyometrics has been shown to improve strength and power that can be transferred into the sport. This is because fast-twitch muscle fibers tend to be more responsive when training explosively with weights and plyometrics. In other words, they are fired up for action on the court, field, or track. There are a few methods to get the best benefits which are listed below 

• Use Sport Specific Lifts and Plyometrics 

When training it is very important to build strength in movements that you will actually use. For example, weighted cable kickbacks and bounds use movements similar in sprinting and jumping, and they would be great for a track athlete. Squats, depth jumps and box jumps would be great for developing vertical jump for a basketball or volleyball player....

Written by, Coach Vanessa Panella

How much sleep do I need?

About 7-8 hours. No this isn’t a myth. This is true, and has been proven to be true over and over and over...well you get the idea. And teenagers are actually hard wired to need more sleep and fall asleep later in the night. They typically need anywhere from 9-10 hours of sleep, and their hormone cycle has set them up to not release melatonin until later in the night than adults.

What’s so Great About Sleep?

Sleep has 3 main cognitive benefits:

Improved Memory

Getting the recommended hours of sleep has shown to improve basically everything that has to do with the brain. You probably think of memory as remembering important dates and events or simply remembering to grab your keys when you head out the door. All of those things are true. So, can getting enough sleep help someone who can never remember where they put their phone down last...Yes.

Sleep is essentially the “save” button on all our...

Probing Your Probiotics

Written by, Coach Crystal Salaz

Jacob: This is My Story

Spartan Race: Rules & Regulations You Probably Didn't Know About

Written By, Coach Vanessa Panella

With races like Big Bear in the rear view mirror and looking forward to our next race season. I thought it would be a great time to talk about some race dos and don'ts when it comes to race rules and etiquette. We'll start off with some definitions so that we are on the same page with race lingo. From there, we will discuss official race rules and the most common rules that are broken. Finally, we will go over some unspoken race etiquette that many people may not know they are breaking.

I’ll start this off by saying that I understand that not everyone is out on the race course going for sponsorships or to be competitive. That being said, many people on that course are. These reminders are so that you can respect the people that are competing for fun as well as trying to achieve a podium. So, we’ll start with some of the basics…

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Why I became a Coach

Written by, Coach Dani Zarate

My desire to be a coach was not something that happened over night, but instead it was an idea that was brewing inside of me for years.

It all began at age 12, when I started my first fad diet to lose weight. At such a young age, I was constantly reminded that I was “chunky” or “not skinny” or even worse “fat”, which led me to diet with my mom for years. Finally at age 14, I was introduced to exercise and running, but instead of viewing these activities as fun they simply became another weight loss source for me. I feared going to big box gyms like 24 Hour Fitness, since I did not know how to workout on my own or use the machines, so instead I found a small boutique gym that provided HITT group classes. Before I knew it I became obsessed with the classes and found myself attending 5 to 6 times a week, but my idea of working out had not changed, it was still just another way to lose...