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Change the World where you Run
Form, Speed, Consistency, Mindfulness

Get Our Help: Save Your Running Workshop with Jae Gruenke on Saturday, June 22

When I talk about consistency, I actually mean not just doing the same thing over and over again in the same way. Runners who train without focusing on learning tend to wear down. When I inevitably experience lapses in motivation, I make an extra effort to change my routine, try a new workout, seek out the company of other people or venture into the unexplored countryside. I make it my goal to have my body learn something new every day. I continually work that small bit beyond my comfort zone in my search for more fluidity.

That’s why I’m hosting this workshop with Jae, a Feldenkrais practitioner, running technique expert, and founder of The Balanced Runner System™. Since 2003 she has helped runners from beginner to Olympian learn how to run pain-free, efficiently, and fast. She specializes in helping runners whose problems haven’t resolved with medical treatment and those transitioning to minimalist or barefoot running. Runner’s World has called her one of the 70 most influential people in running.

We put form and breathing in the center of the coaching/training process. Choose the training category that’s just above your current skill level:

Fitness Runners
Category One: Health and Fitness Runners
You’re accomplished at running 5K, and are ready to step up your regular mileage in order to move up to the 10K or 1/2 marathon distance. Runs are expressed simply in terms of the amount of time spent running. Programs are based on 4 days of running per week, with distances of approximately 15-20 miles per week.

Training in Category 1

Is about casual consistency – that’s a secret to falling in love with running. You’ll reach a point where you won’t feel right if you miss your workout!

Note – The weekly mileage numbers are estimates only. Experience matters much, much more.

Category Two: Serious Fitness Runners
You’re accomplished at running 10K or 1/2 marathon distances and now want to improve your performance, introduce technical trail running or the ultimate challenges of the marathon or ultra distance. Programs are based on 4-5 days of running per week, with distances of approximately 25-40 miles per week.

Training in Category 2

Is about systematic- variation. You’ll be weaving in some new ingredients like surge intervals, speed-endurance runs, hill repetitions and a long run of 60-90 minutes. Your weekly runs can be rotated to suit you so you get enough rest.

Category Three: Competitive Fitness Runners
You might have already run a marathon or an ultra and now want to go faster, longer or both. You may also have a promising race resume and are now targeting a performance that’s just above your previous skill level or one that elevates you onto an age group podium.

Training in Category 3

Is about being precise and selective. We’ll shake up the mainstream dependency on quantitative long runs and generic tempo runs with new and different hill workouts and 5K & 10K paced sessions on the road, track or trail, all designed to complement those essential longer efforts. 

Category Four: Runners Who Go Their Own Way
You really couldn’t care less about racing or categorization (or maybe you’re taking a break from all that). It takes a leap of faith to tune out the noise, become less concerned with looking good, final outcomes, beating your previous times or another person.

Training in Category 4

Is about continuing to search out the best in yourself, so you gain the confidence to go your own way, at your own pace, without worrying about how other people train. We all gravitate to Category 4 eventually whether we realize it or not!

See exactly how our coaching works:
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