Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories
runcoachLet’s break some bad habits and work to create new positive routines. We often start the New Year off with the best intentions, but sometimes our priorities shift and our resolutions fade away. If this sounds like you, our hope is to help make this year different. Here are 7 quick tricks to hold yourself accountable:

1. Find a workout buddy – Knowing there are people waiting for you will act as a reminder to show up, and it will make the run more enjoyable.

2. Hire a Runcoach – A coach will provide the structure necessary to accomplish your goals (Coaches like myself = Cally, Rosie, Alex & Tom are here to support you).

3. Put a race on the calendar – Selecting a race gives you something to look forward to and something to work towards!

4. Look at your fitness journey as a lifestyle change – Be flexible, there’s no reason this journey shouldn’t be fun!

5. Less can be more – For those days you’re struggling, don’t force your workouts and risk burnout. Instead stretch or foam roll. We all need some down time.

6. Journal your progress – Have a written record of all of the hard work you put in! The Runcoach ‘notes’ section attached to each workout is an excellent way to journal your journey.

7. Treat a run like a priority - like brushing your teeth or eating breakfast. Build your run into your calendar, just as you would a work meeting.


Here's another reason to keep exercising!

Effects of aerobic exercise training on cognitive function and cortical vascularity in monkeys

This study examined whether regular exercise training, at a level that would be recommended for middle-aged people interested in improving fitness could lead to improved cognitive performance and increased blood flow to the brain in another primate species.



Barefoot Running

Written by Coach Tom McGlynn February 15, 2019

Here’s some more supportive data on the benefits of running barefoot and an interesting analysis of force distribution with an without shoes.

Born to Run Barefoot - John Dodge

To clarify our recommendation is that athletes run 5-10% of their weekly mileage barefoot on a soft surface.  So for the athlete running 20 MPW that’s 1-2 mile per week barefoot.    We are most interested in the variance of foot strike, flexion and force distribution which helps strengthen the plantar facia, achilles tendon and calf muscles.

The article includes two videos from the Harvard University Skeletal Biology Lab that outline the force variance of barefoot running.

They can be viewed here:

Barefoot Normal Strike

Shoe Strike



This is a great read about endurance activity and increased heart metabolism.

One of the key points is that the research was done with heart rates at 65-75% of capacity.  Since maintenance pace keeps you in the 65-80% MHR range this study is highly applicable to running.  The fact that these stimuli seem to return the heart to a metabolic state of youth could be paramount in heart disease prevention and overall cardiac throughput.

In theory our threshold/10K/VO2 work could stimulate an even greater cardiac metabolism since we operate closer to 85-95% of MHR.

If you’re in anywhere between 30-90 years old, this is a great read.

Exercise Makes Hearts Grow Younger


Trying to think of some goals for your next big race?  Check out Tom's advice in Race Training Tips: Good Targets at Runner's World.


More Exercise is Better

Written by Coach Tom McGlynn February 23, 2010

This is for all of you wondering why we run through the winter, the cold and rainy days, and all the aches and pains.

More exercise is better so let’s keep running.



Runcoach is a brand owned by Focus-N-Fly, Inc Copyright 2023