What’s The Long Run Anyway? The long run is the bread and butter for all marathoners in any marathon training plan. This is because you train your mind and body to handle the distance by doing these runs. Physiologically, you simulate what your legs and body will go through in the marathon during the long […]
How To Increase Your Long Runs Read More »
Most knee pain injuries’ primary reasons this pain happens: are hip weakness and adductor weakness. Where the knee bends and occurs is controlled by the ankles and hips. The Importance of the Adductors Adductors play an important role in knee pain. Run down inside of your thigh down to the knee inside of the hip
14 Exercises To Strengthen Your Knees Read More »
Many of us, especially those who sit for most of the day or prolonged periods, have a weak glute medius muscle. SAY WHAT? When this muscle is tight, this adds stress to the hip, the SI joint, the back, and the KNEE. So, if you’re running with knee pain, don’t rule out that it MIGHT
Strengthen Your Gluteus Medius Muscle Read More »
The main goal of my specialized flexibility and strength program is to a) improve your ability to execute the key joint actions to running efficiently and b) to maintain good running posture, mechanics, and form. Maximize Your Running Performance Why? Doing this maximizes your running distance, running speed, and running economy. The activation and dynamic
Dynamic Stretching Warm Up Routine Read More »
FOREWARNING: This is a somewhat boring but informative post, to say the least! Suppose you want to improve your ability to run further and run faster without getting injured. In that case, you need to work on fine-tuning your running technique and strengthen your physical skills related to running. Once you can mimic the same
The Pawback Drill For Distance Runners Read More »
I finished the 2015 TCS NYC Marathon having difficulty walking after crossing the finish line and being unable to properly move my body, let alone walk for a week and a half after the race. Hi! I’m Coach Alli! If you’re new to my blog. WELCOME! I’m thrilled to share a part of my running
How to Improve Long Runs Read More »
The day before the NYRR Queens 10K on 6/20, I detached my mind from work/emails/texts around 5 pm. I did the same thing before running the marathon in October to save all the mental energy to focus on the race. I perform best when I get more rest. I got consistent sleep for the few
NYRR Queens 10K Race Recap Read More »
It’s essential to stay hydrated throughout your marathon training journey, not just during one specific run. What Are Electrolytes? Electrolytes are minerals that include: calcium, chloride, magnesium, potassium, and sodium ions. These are all essential to our health and are found naturally in saltwater. Chloride, bicarbonate, calcium, phosphate, sodium, magnesium, and potassium are needed for you
Hydration Tips For All Runners! Read More »
Keep your training fun with a variety of exercises tailored to meet you where you are in your fitness journey. The foundation of the Runwithalli® Coaching Methodology comes from my personal experiences with running marathons, both breakthroughs, and setbacks, including one horrific injury. In addition to my UESCA certification and being coached by Dr. Jason
Add Variety To Your Training To Run A Faster Marathon Read More »
Each year’s training progressively made me stronger for the next year, so I could run a faster marathon and qualify for the Boston Marathon. I increased the duration and volume of my long runs year over year. It took me six years to build my endurance for a 21-mile-long run. It didn’t happen overnight. If
How I Went From a 3-Hour 48-Minute Marathon to Qualifying for Boston Read More »
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