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The Anatomy of a Pemi Loop

Jesse Kropelnicki, founder of QT2 Systems LLC and it’s multiple brands, has always sung the praises of hiking. He often talks about hiking for a faster Ironman finish. I submit to you the idea that hiking won’t just improve your Ironman time, but also better prepare you for an ultramarathon (talk about specificity here!), a marathon, an endurance cycling event and even, when all is said and done, life in general. In other words, if you haven’t already, take a hike!
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Expectation Management For Maximum Happiness Factor

Figuring out exactly what you want to achieve is the first and most important step. Do you want to run faster, a podium finish? Or just feel fitter at the end? Or just finish? When setting goals, there are 2 types of goals. Outcome goals are a result you’d like to achieve, and process goals as the processes you will need to repeatedly follow to achieve that result. Both are equally important in having a good race.
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Ideal Ultra Marathon Race Calendar

Racing the Vermont 100 this year? Our Run Formula coach and Vermont 100 race director gives you some tips on how to set up your ideal race calendar to get there!
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The Importance of Strength

Ok, you’ve been working on getting in the miles and building your base for your upcoming races. What else could you be doing? How about some strength work!! Distance runners need to acquire a sizeable level of general strength in both the legs and the upper body to be successful. Just running doesn’t work all the muscles needed to get this strength and can cause an imbalance. With the proper strength program, workloads of greater intensity can be managed more easily.
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Winter training for summer success.

While July warmth and humidity may be hard to imagine when you’re blasted with sub-zero temperatures, snow, ice and 20 mph winds; it really is important that you get creative and disciplined with your training now to ensure that you’re ready for race day. Here are a few guidelines and strategies to build fitness and durability to handle more run training when the snow melts.
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Tips for running in the winter dark.

Tis the season for hot cocoa, warm fires, fleece lined boots and snowmen. And darkness. Lots and lots of darkness. And very few available daylight hours. Which can definitely put a damper on your outdoor running.
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Run Cadence Questions Answered!

One of the most oft asked questions that I get as a running coach, is about run cadence. Most especially since the popularity of watches that track cadence, has grown. What should it be? How do I improve it? WHY should I improve it?
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Apple Cinnamon Oat Muffins

Looking for a delicious, low-fat, high-fiber snack? These muffins are healthy and perfect for an on-the-go athlete in the thick of marathon training!
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Why is training for a marathon so life changing? I can answer that in 1 word: TRUST.

"I dare you to run a marathon and not have it change your life" ~ Susan Sidoriak
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Running may be my passion, but coaching is my calling.

Do you what to know what it's like to be a running coach? On race day you're a ball of nerves as you track athletes from your phone waiting for the splits to update. "RUN FASTER" you erupt as you scream at your phone in the grocery store!! This behavior is totally normal, right? Now imagine RACING with your athletes. In early September Kass Berry, a Run Formula coach raced alongside seven of her athletes and here's what happened.
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Jesse Kropelnicki, founder of QT2 Systems LLC and it’s multiple brands, has always sung the praises of hiking. He often talks about hiking for a faster Ironman finish. I submit to you the idea that hiking won’t just improve your Ironman time, but also better prepare you for an ultramarathon (talk about specificity here!), a marathon, an endurance cycling event and even, when all is said and done, life in general. In other words, if you haven’t already, take a hike!
Figuring out exactly what you want to achieve is the first and most important step. Do you want to run faster, a podium finish? Or just feel fitter at the end? Or just finish? When setting goals, there are 2 types of goals. Outcome goals are a result you’d like to achieve, and process goals as the processes you will need to repeatedly follow to achieve that result. Both are equally important in having a good race.
Racing the Vermont 100 this year? Our Run Formula coach and Vermont 100 race director gives you some tips on how to set up your ideal race calendar to get there!
Ok, you’ve been working on getting in the miles and building your base for your upcoming races. What else could you be doing? How about some strength work!! Distance runners need to acquire a sizeable level of general strength in both the legs and the upper body to be successful. Just running doesn’t work all the muscles needed to get this strength and can cause an imbalance. With the proper strength program, workloads of greater intensity can be managed more easily.
While July warmth and humidity may be hard to imagine when you’re blasted with sub-zero temperatures, snow, ice and 20 mph winds; it really is important that you get creative and disciplined with your training now to ensure that you’re ready for race day. Here are a few guidelines and strategies to build fitness and durability to handle more run training when the snow melts.
Tis the season for hot cocoa, warm fires, fleece lined boots and snowmen. And darkness. Lots and lots of darkness. And very few available daylight hours. Which can definitely put a damper on your outdoor running.
One of the most oft asked questions that I get as a running coach, is about run cadence. Most especially since the popularity of watches that track cadence, has grown. What should it be? How do I improve it? WHY should I improve it?
Looking for a delicious, low-fat, high-fiber snack? These muffins are healthy and perfect for an on-the-go athlete in the thick of marathon training!
"I dare you to run a marathon and not have it change your life" ~ Susan Sidoriak
Do you what to know what it's like to be a running coach? On race day you're a ball of nerves as you track athletes from your phone waiting for the splits to update. "RUN FASTER" you erupt as you scream at your phone in the grocery store!! This behavior is totally normal, right? Now imagine RACING with your athletes. In early September Kass Berry, a Run Formula coach raced alongside seven of her athletes and here's what happened.