Author: kristina folcik

As a runner, adding strength training to your workout routine is one of the most important things you can do to improve your performance and reduce your risk of injury. Strength training helps to increase muscle strength and endurance, which can help you run faster and farther. It can also help to improve your form… Read more

Are you feeling stuck in your current life? Do you have a desire to make a change, but feel overwhelmed by the thought of taking a chance on a dream? We often find ourselves feeling stuck and uncertain of what the future holds. But taking a shot at changing your life can be a rewarding… Read more

Post workout protein drinks can get boring so here are a couple of fun ways to make your recovery a bit more tasty! Revitalizing recovery ice cream Do you love ice cream?  If so you can make a healthy alternative that will give your muscles the fuel they need to recover! Ingredients: Vanilla Protein Powder… Read more

Osteoporosis is a common bone disease that affects millions of people each year. It is caused by the weakening of bones due to lack of calcium and other essential minerals in the diet. It can lead to serious fractures, especially in older adults. Ultrarunning is extremely strenuous (rewarding too!) and can put a lot of… Read more

If you’ve ever gone running on a trail, you know how peaceful and calming it can be. With the sound of your feet hitting the dirt, the smell of the fresh air, and the sight of nature all around you, it’s easy to feel connected to the world and to yourself. But did you know… Read more

For years I have started off races by telling the runners a race is like a mullet-business in the front, party in the back.  We all know who is having more fun! I like to calm peoples nerves and I know the anxiety that can come with toeing the starting line of a race.  I… Read more

Training for your goals takes consistency.  Having a schedule and accountability can help you improve your performance and become a better athlete but it is also important to respect your body and meet it where it is at. I used to try to hit every workout perfectly and never miss any of it.  I sacrificed… Read more

You may have heard about low intensity training aka..low heart rate, Maffetone, 80/20, etc.  There are a lot of different ways to train at a low intensity and improve your performance.  This is a fun way to train because you are not constantly in a success/fail/recovery cycle and spend most of your time in a… Read more

The benefits of cross training Cross training is an important part of your training because it helps in preventing overuse injuries and boredom.  There are so many different sports to choose from and if you have at least 3 to pull from you can always use one to maintain your fitness and even improve!  I… Read more