How to crew for an ultra
There is a lot that goes into crewing for a friend/family member that is racing an ultra distance (anything over 26.2 miles). The best...
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milesandmacros
- Aug 11
- 4 min
What do you do when you stop getting PRs?
Every new runner wants the same thing, PR’s! Lots of PRs! When you first begin running you often notice you can line up at a race and...
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milesandmacros
- May 23
- 4 min
Mistakes We Have Made As Runners
Running is a simple sport, not much is required to run. You don’t need a ton of equipment and running is a great way to improve on your...
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milesandmacros
- Apr 24
- 3 min
Why distance runners need speed workouts
Why would a distance runner do speed workouts, isn't that for sprinters? Isn't that for more serious athletes? Won't going fast injury...
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milesandmacros
- Mar 27
- 4 min
TO RUN FASTER, TRAIN WITH FASTER PEOPLE
One of the easiest ways to get faster at running is training with people who are faster than you. If you want to get quicker, you need to...
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milesandmacros
- Mar 21
- 3 min
HOW TO IMPLEMENT SPECIFIC TRAINING FOR YOUR RACE DAY
Spring is just around the corner and that means that racing season is approaching quickly. As the snow begins to melt and the days become...
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milesandmacros
- Mar 6
- 2 min
6 REASONS YOUR NEXT RACE SHOULD BE LOCAL
Do you find yourself Google searching for you next race? Maybe you are on the fence about where you want the race to be located? Well,...
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milesandmacros
- Feb 9
- 3 min
BEATING YOUR BEST AND WHY NOT TO
Runner's love to post, talk, and breathe running. So, seeing an Instagram photo of a runner's Coros is not unusual. However, we are...
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milesandmacros
- Jan 5
- 4 min
FUEL BEFORE YOU ARE HUNGRY
Fall race season is over and many of you may be taking time to reflect on your race and what you could do better next time. Did you...
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milesandmacros
- Dec 9, 2022
- 3 min
Aim Low(er)
It is often times celebrated when one completely goes above and beyond and gives "110% of themselves 120% of the time". More often than...
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milesandmacros
- Nov 28, 2022
- 3 min
The 4 Benefits Of Running On A Track
1. Safety. Unlike running on the streets, where you must remain alert to avoid collisions with other people, dogs, cyclists, or cars, a...
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milesandmacros
- Nov 26, 2022
- 4 min
MACROS V CALORIES
Changing the composition of your body is not an easy process and it is entirely different for everyone. Everyone’s body is unique and it...
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milesandmacros
- Nov 22, 2022
- 3 min
7 TIPS FOR WINTER RUNNING
1. Warm up: More often than not, runners are guilty of skipping their warmup. No matter the excuse you have, you will pay the price in...
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milesandmacros
- Oct 5, 2022
- 4 min
HOW DO I FIND THE TIME AND MOTIVATION TO TRAIN?
This summer we had a guest speaker come to visit the group and he opened the floor up to questions. One athlete had a really good...
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Patrick Hallahan
- Aug 12, 2022
- 4 min
RACE RECAP: ESCARPMENT TRAIL RUN 30K
What an event! Escarpment Trails 45th year! For those unfamiliar with the course, it runs roughly 17.6 miles (average of the GPS watches)...
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milesandmacros
- Aug 8, 2022
- 4 min
IS YOUR MIND HOLDING YOU BACK? GETTING OVER THE MENTAL BARRIER WHEN RUNNING.
As Sophia Patrillo in Golden Girls would say, "Picture it"... you are starting out on your run and feeling at ease when for no certain...
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milesandmacros
- Jul 26, 2022
- 3 min
WHAT IS RUNNING ECONOMY AND WHY IS IT IMPORTANT?
What is running economy and why is it important? Running economy is the relationship between oxygen consumption and running speed. ...
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milesandmacros
- Jul 14, 2022
- 3 min
WHAT IS SPORTS NUTRITION
Health, nutrition, and sports go hand in hand. It can be difficult to discern what is considered healthy when there are a plethora of...
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milesandmacros
- Jun 22, 2022
- 3 min
WHY YOU SHOULD INCORPORATE SPEED WORKOUTS INTO YOUR ROUTINE
How exactly do speed intervals make you faster? First, let’s take a look at the physiology behind things. During speed workouts, you...
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milesandmacros
- Jun 16, 2022
- 3 min
EATING DISORDERS VS DISORDERED EATING
Societal pressures have created a toxic environment for individuals with regard to their nutrition, especially with regard to women. We...
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