If you're a runner looking for places to run fast and that isn’t Lake Mary Road or Buffalo Park, we’ve listed (and created GPS routes) of 8 of our favorite places to log a good workout. 1. Trina's Loop Trina's Loop, named after Flagstaff legend and Flagstaff High School’s XC and Track Coach, Trina Painter, is a convenient and accessible option for those looking to get in a fast effort. This roughly 1-mile loop boasts a minimal change in grade, which make it easy to hit fast splits. Located in a low-traffic, low-speed residential area, Trina's Loop provides a great setting without interruptio ..read more

We recently had the pleasure of speaking with Katja Goldring, a member of Team Run Flagstaff, about her impressive performance at the Hamburg Marathon. In our interview, we delved into her training approach, how she balances running with work and other obligations, and her plans for future races. Read on to gain insight into the life of a professional runner and learn about the dedication and hard work required to achieve success at the highest level. Race: Hamburg Marathon Result: 2:30:31 (13th Place) Did you have any specific goals for the marathon (time, placement, personal best, etc ..read more

Training at High Altitude: The Benefits and How to Adjust Your Running Pace For many endurance athletes, training at high altitudes has become a staple to their training regimen and is often alluded to as a big reason for their performances on race days. But why exactly? The thin air at high altitudes presents a unique challenge to the body, forcing it to adapt and become more efficient in delivering oxygen to the muscles. Many athletes also travel to places of higher altitudes to enjoy the softer surfaces, hillier terrain, and quiet atmospheres that lead to a greater emphasis on training.&n ..read more

As a runner, it's important to ensure that you are fueling your body properly to perform at your best. One popular form of nutrition for runners is energy gels.  In this blog post, we will explore what energy gels are, what they are made of, why you would use them, and how to use them effectively on the run. We'll also take a look at some examples of professional trail and road running athletes who use gels and what gels they use. Finally, we'll provide several research examples that prove the effectiveness of this form of nutrition and how it can enhance performance. What are Energy Ge ..read more

Written by Kameron Harder PT, DPT, OCS If you’re a runner, you’ve probably experienced at least one running-related injury over your career. They are common and even inevitable depending on your running style and training. Basically, the more you run, the more susceptible you become to a running injury and the more you have to do to keep them away.  Why does running cause injuries? Running can cause injuries for a lot of different reasons. From biomechanics, strength and mobility to nutrition, stress and overtraining, injuries tend to be multifaceted and can be addressed on a lot of dif ..read more

John Raneri is a Mckirdy Trained Athlete and Coach out of Flagstaff, Arizona who boasts a 1:01:51 Half Marathon PR and a 2:12:33 Marathon PR! John’s passion for running and edge to push his boundaries are like no other. For the love of running, John is willing to take risks and bet on himself. He truly has a hunger for the sport that has led him to make consistent progress over the years to become one of the best long-distance runners in the country. We got to ask John a few questions as he embarks on the next challenge in his running career - the Black Canyon 100k! What Made you choose to do ..read more

Shannon Smith is an Elite Runner who competes for Team Run Flagstaff here in Flagstaff, Arizona. She is fresh off her new Marathon PR at the Houston Marathon in a time of 2:39:40. We got the chance to ask her a few questions about her buildup to Houston, her race, and what’s on her radar heading fully into 2023! What made you decide to run Houston this year? I really wanted to run a fall marathon but the timing wasn’t quite right - so I opted for a winter marathon. I wanted to run fast and I knew Houston was going to my best option. Both my mom and sister have run this race and they gave me p ..read more

When running, the way your foot strikes the ground can impact your performance and injury risk. There are three main types of foot strike: heel strike, midfoot strike, and forefoot strike. Each has its own set of benefits and drawbacks. Heel strike is the most common foot strike among runners. It occurs when the heel hits the ground first, followed by the rest of the foot.  Heel striking can provide a sense of stability and is often preferred by runners who are just starting out. Many believe that heel striking is evil, but in actuality, heel striking is only an issue if your ..read more

How do you know when it's the right time to replace your running shoes? Let's not waste too much time and dive right into it. 1) You're starting to feel little aches and pains In an ideal scenario, we don't want to wait until the body starts hurting to buy a new pair of shoes. But...a surefire way of knowing when to get a new pair of shoes is when you begin feeling little aches and pains in areas that until this point was feeling pretty good! When you try on a fresh pair of the same shoe you're currently wearing, you may feel like that shoe feels completely different! Your shoe has likely exp ..read more

Some of you call by the store pretty frequently whether you’re telling us about your latest racing plans, asking about trails, replacing your shoes, or checking out our new apparel. But in case we haven’t seen you in a while, or perhaps you’re considering mixing up your shoe rotation in the near future let’s remind you of what a shoe fitting at Run Flagstaff entails. We’ll often start by asking you what you plan to use the shoe for - everyday, road, trail, a typical Flagstaff route with a bit of everything? We’ll check if there’s a shoe you currently like or dislike so we know if we’re lookin ..read more