FAQs

We range between a few sites in Volunteer Park, Miller Playfield for the 6:30am class, and Madrona Playground and the Arboretum Pacific Connection Gardens Pavilion for the 9:30am class.

A yoga mat or towel, a pair of dumbbells (5-10#), some water, and dress in layers.

Yes! While our workouts are highly adaptable to different fitness levels, I understand that you may want to get some one-on-one guidance and preparation first, so let’s talk about it. I can help you know what to expect, and how you can build confidence and fitness so you are ready for class.

If you are having a lot of pain and the problem is limiting your function significantly, I highly recommend you see a physical therapist. I have many I can recommend. That said, things that are more mild annoyances or can be clearly identified, we can work around in class. You can always substitute other exercises, move in a limited range of motion, or just avoid using that part of your body. Keeping moving as you care for the tricky area will usually have way more benefits than stopping exercise altogether, so let’s talk about what this would look like for you.

Yes, Zoom is an option for most classes as long as I know you’re planning that, so text me or sign up on the Google sheet.

We have rain locations (and the option to Zoom) and pivot to those when it looks like we’ll need cover.

Our 6:30am locations are well lit. It’s beautiful and powerful to be exercising before sunrise!

No! You do not have to run. There are always options for non-runners.

You do not. We are a small club and have a mix of paces. You can go solo with the map and directions I provide you, or with another person or a small group. You can even do a little of both. We meet up back at the starting point (some of the city’s best cafés and bakeries) so you can get your social fix then.

You are welcome in our group if you are a walker, a walk-runner or a full runner. And you may well find others of a similar stripe. Many in our group have days when we mostly walk or walk/run.

That works! You do you. We got ya.

You do not. Each week I create a route with a map and written directions. The longest route is usually about 6 miles. But you can do whatever distance that you like. Two miles? Sure! And for those who want a longer run, I always have ideas for how you can extend the route.

See above… for real, it’s fine.

With Fitness Coaching, I provide more support in between training sessions. This could be directed toward helping you become more consistent in your workouts, or to focus on something in particular like flexibility training, or to prepare for a recreational or athletic goal like an extended trek, backpacking trip, or a half marathon or longer race. Fitness Coaching can take many forms. Sometimes I use Training Peaks software for detailed endurance training. Other times it may work better to text or email or other forms of check-ins between sessions.

Yes, if you live in the Central Seattle area (Montlake, Madison, Madrona, Leschi, Cap Hill, Central District, Mt Baker). I also meet some clients in parks in those neighborhoods, so if you like outdoor settings, that’s a great option.

Not these days. If you have a gym membership, or a gym in your building, I may be able to meet you there. We can explore that.

You don’t need anything special to get started. We can start with my equipment and incorporate anything you have, or focus on bodyweight training. I can make suggestions for smart and affordable equipment I think would be great for you as we work together.

I teach an hour-long workshop on the basics of running form, but the short answer is: start with an aligned posture: ear-over-shoulder-over hips-over-knee-over-ankle with a slight forward lean. Looking out about 30 feet ahead of yourself. Your shoulders mostly relaxed, arms bent at 90-degrees, elbows go back as though in slots beside your body. Your stride should have your foot land under your body, not out ahead of you. A shorter, quicker stride is more efficient than a longer-reaching stride. Push the road behind you using the power of your hips and back of your legs. Learn more here.

The strength exercises that help runners the most are hip, leg and core focused. Single leg work is superb since running is essentially done on one leg at a time. Learn more here.

There are pros and cons to each type of running, and of course there is just plain personal preference. The primary differences are the give and irregularity of the surface and terrain. Treadmills are highly regular and have some give (more than concrete but maybe not as much as some outdoor trail surfaces). But they can be boring as hell for some people. Trail running can be easier/better on your joints because there’s more variety in the angles of impact and leads to less repetitive motion issues. But trail running involves more potential for tripping. All of them have upsides. Whichever you choose, it’s important to adapt to it gradually. Learn more here.

Absolutely. A strong core is one of the best forms of injury prevention, but it can also make you a faster, more efficient and happier runner. Your core musculature exists to stabilize your pelvis and spine during limb movement. Without decent core strength, the force of your moving legs will cause your spine and pelvis to slam around randomly and result in inefficiency, low back pain, joint and muscle strain. Many ankle, knee and hip injuries are directly related to lack of core strength to manage sustained running. As you develop core strength, you also become more economical (you go farther and faster with less effort). This makes running easier and feels so much better! Learn more here.

Healing starts immediately after a long or hard run with a cool down and stretch, so it’s great to get into the habit of those. Bring your circulation back down gradually. It also matters what you eat and drink in the 30 minutes following a hard run–focus on protein, carbs and electrolytes. Later the same day, hot and/or cold soaks help some folks, as do foam rolling and massage. In the day or two after, keep moving at a lighter intensity. Learn more here.

We used to think this was all about endorphins, but recent research suggests that we have our own batch of internally made cannabinoids that are released during exertion. Another reason people might feel a sense of release, relaxation and euphoria is that running discharges our amped-up nervous systems so it’s a natural way to move through and beyond anxiety.

Once you are comfortable running three or so miles at a sustained slow-to-moderate pace, you can start focusing on increasing your speed. The best way to do this is to start introducing short bursts of harder effort interspersed with slow jog or walking. This is one of the things we do at our Wednesday night workouts. There are paces that are shown to be the most effective at developing speed, such as mile or 5K pace. A coach can help you dial in your ideal training paces. Learn more here.

The best way to start is to go out for a walk, and after five minutes of brisk walk, sprinkle in short segments of easy paced running. These could be as little as :15-:30 of running to start with, followed by going back to a walk for a couple of minutes or more. The exact best format really varies from person to person, and it’s one of the things I love to help people do. Learn more here.