At the end of a track or cross country season, it’s always a nice gesture to thank your coaches for their leadership, hard work, and dedication. The best gifts for track coaches are ones that will help them remember your team and season. Whether you’re looking for an individual or team gift, here are some thoughtful keepsakes and other personalized items that they’ll love. Signable, Personalized Plaque for Coach The whole track or cross country team can sign this keepsake plaque and present it to their coach. Measuring 8.5” x 11”, it’s made of solid and can be personalized with your coach’s n ..read more

Running a race of any distance can be as much of a mental challenge as it is a physical one. A lot of runners like to use mantras, or short, motivating phrases, as they’re running a long distance race. Words can have a very powerful effect on our state of mind, whether in training or racing. Maybe you’re questioning your abilities or feel overwhelmed by the race distance, and you’re wondering, “Why exactly did I sign up for this race?!” It may feel like a simple act, but reading some inspiring words in those moments can remind you of your potential and ignite a renewed sense of confidence. If ..read more

We’ve all had our share of those awful runs or races when we’re feeling off of our game, sluggish, unmotivated, fatigued, and just not generally not excited about running. Here are some running quotes about bad runs and races to help you move past them and remind yourself that the terrible runs are all part of the process. 1. “Some sessions are stars and some are stones, but in the end they are all rocks and we build upon them.” – Chrissie Wellington, four-time World Ironman Champion 2. “Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self ..read more

Many runners cite low energy as one of the main reasons why they don’t run as frequently as they’d like. Try out some of these expert suggestions to boost energy and enhance your running performance. Eat lean protein. Try to include a lean protein such as chicken, turkey, fish, or low-fat dairy at every meal. High-protein foods will help keep you from getting hungry and getting low on energy between meals. More: How Runners Can Avoid Feeling Hungry Choose whole grains. Pick whole grains whenever possible. They contain more fiber, take longer to digest, and they’ll supply you with more energy t ..read more

If you’ve recently started with running, you may have started to think about running your first 5K, or 3.1 mile, race. But you might also be having some doubts and thinking, “Can I run a 5K?” Is it reasonable for someone with little or no running experience to train for and run a 5K? Running a 5K is definitely a reasonable goal for beginner runners. Even someone who is generally inactive (assuming he or she has been cleared to run by a doctor) can be ready to run or a run/walk a 5K with two to three months of training.   I like to encourage new runners to train for a short distance race s ..read more

Training and running with others has plenty of benefits, such as increased running motivation and improved race performance. But it’s important to talk about and carefully plan your training and race goals with your running partner. Here are some tips for having a successful experience training and racing with a running partner. First talk about your goals. If you both hope to run all or most of your training runs and the race together, you and your running partner should have similar goals. Whether your goal is to simply complete the race or run a specific time, you should talk about goals be ..read more

A running friend made a classic first’s timer racing mistake in her marathon last year. She felt so good during her first mile, that she dropped her pace to about 30 seconds faster per mile than her goal pace. The wheels started to come off around mile 14, when she slowed down by about a minute, then two minutes, per mile. Any time she had “put in the bank’” quickly evaporated. Even the most experienced runners can make racing mistakes. Here’s how to avoid some of the more common ones, regardless of what race distance you’re running. Racing Mistake #1: Trying something new on race day &nb ..read more

Before they start a running workout or begin a soccer, basketball, or other sports practice, kids should do some warm-up exercises to get their muscles warmed up and ready to go. A proper warm-up can not only improve their performance, but also help reduce their injury risk. When I do warm-up exercises with kids in the community track team I coach, it definitely gets them both mentally and physically ready for our practice. A pre-run warm-up doesn’t have to be complicated or lengthy. Kids can just do a few simple exercises to get warmed up and excited to start their run or practice. Here are w ..read more

Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common running injury among runners. Most people feel the pain on the outside of their knee. You may feel nothing at the start of your run, but then experience a gradual increase in pain as you continue. The pain may become so severe that it may inhibit you from bending your knee, even when walking. While ITBS can be extremely frustrating and painful, it’s also very preventable. Here are tips and strategies to help treat and prevent Illiotibial Band Syndrome. Causes of Illiotibial Band Syndrome  The il ..read more

If your feet always feel tired and achy after long runs, recovery sandals can give you some relief. Designed specifically to soothe tired feet and promote faster recovery, these sandals are a game-changer for runners. I always make sure that mine are on my packing list when I’m running a half or full marathon, so I can slip into them after the race. Discover how you can benefit from wearing recovery sandals, key features to look for, and recommendations for the best recovery sandals for runners. Benefits of Recovery Sandals for Runners Post-run recovery is when runners rest, re-hydrate, and re ..read more