1. Running Form Drills

    By: Hannah Alderfer, BA, CPT, FMSC and lifelong runner! For many years during my early days of running and all through college, form drills were a routine part of practice. They were often the fun part, as we got to skip, jump, hop and move in ways that seemed more like play than work. Little did I realize how much these simple drills did to help me become a better runner. I know better now. Form …Read More

  2. Running On Different Surfaces: Why Does It Matter?

    If you’re the type of person that goes a little stir crazy when it comes to running on a treadmill, then you’re probably inclined to head out the door, hit the open road, and enjoy the fresh air out on a run. However, are you paying attention to the surfaces that you’re running on? While running certainly isn’t everything when it comes to the overall fitness equation — this high-impact c…Read More

  3. Simple Solutions for Tight Hips

    By Hannah Alderfer, Trainer, Runner, Stretcher Have you ever thought about the complexity of what it takes to sit, stand, walk, run, or perform a variety of other movements involving your hip joint? The hip joint is quite complex and can also be the cause of a lot of pain if not taken care of. You aren’t alone if you’ve ever had to deal with hip tightness, low back pain, knee pain, or bad post…Read More

  4. 8 Reasons to Race

    By Hannah Alderfer, BA, CPT, FMSC & 3x Boston Bound! Structure My training is never more structured than when I’m preparing for a race, especially a challenging one. When I train for a race, I plan out my weeks and make sure to incorporate hard days, long days, and, most importantly, easy recovery days. I structure in lifting to fit my running routine and stretch and foam roll to make sure t…Read More

  5. 5 Tips for a Better Running Season!

    By Hannah Alderfer, BA, CPT, FMSC & runner-extraordinaire! Pick a Goal Race.  If you’re lacking motivation to keep running, put a race on your calendar that you can look forward to doing. For myself, if I don’t have something that I’m training for, I lose focus with my workouts and don’t stay as scheduled with my training. If you really want to be a better runner, then plan and train …Read More

  6. All Tied Up… The Secret To Lacing Your Shoes

    Take a quick glance down at your shoes. I’d be willing to bet you have the laces criss-crossed all the way up to the top eyelet, just like you bought them in the store. What would you think if I said you were wearing your shoes wrong for your entire life? What if I said your shoes can fit better with the right lacing even when active… whether that be hiking, biking, running, or just plain walk…Read More

  7. Form Fixes for All Runners

    “A strong butt is the key to a happy life.” That’s an odd quote to live by, but to run by, there may be nothing so true. The gluteal muscles are the powerhouse of every runner, or at least they should be. When a runner’s glutes don’t do their job, everything else will eventually fall apart. Lately in the runner’s world we have been hearing lots about foot strike – mid-foot, forefoot,…Read More