OH that good ole "Warm up" do you even need to do it.... who has time for that anyway. Nothing says elite runner confidence like jumping out of your house , tying your shoes, and immediately trying to run a PR pace as if your body wasn't sitting in a chair 90 seconds ago. But here are a few facts... Research shows that a proper warm-up can increase muscle temperature by 1-2°F, improving muscle elasticity, power output, and efficiency. Research has also shown that a proper warm up program can help prevent in jury 30-40%. Furthermore studies have also found that runners who perform dynamic warm-ups can improve performance by 2-5%. Translation: your body works better when you don't treat it like an old lawnmower that should magically start at full throttle. Why? A good warm-up increases blood flow, gets oxygen moving to working muscles, improves range of motion, and helps your nervous system remember that today's mission is running—not scrolling social media. (But if you are scrolling be sure you include this page :-) Even elite runners spend 15-30 minutes warming up before hard workouts. Meanwhile, some of us (ME) are out here doing one ankle circle and saying, "Yep, that should do it." Me: Guilty... So I'm curious... For today's MONDAY MORNING CONVERSATION... What's your personal warm-up routine before a run? Do you have a detailed pre-run ritual, or are you part of the "first mile IS the warm-up" club? BE honest and share what is your go to....

One of the major reasons we started Eat Cake Run club was to have a place where we all can get better as runners and more importantly humans. To do that we get the chance to be vulnerable and have real conversations and thoughts… So for today REAL TALK Monday morning conversation… WHAT IS ONE LIE YOU TELL YOURSELF—AND ACTUALLY BELIEVE—ABOUT YOURSELF AS A RUNNER? Maybe it’s: “I’m always slow.” “I’m not a real runner because…” “I’ll never be able to run that far.” “Everyone else is better than me.” “I am told old” Ads yours here … Because The truth is, we all have one. Running isn’t just physical. The legs may carry us down the miles , but the mind determines how far we’re willing to go. The biggest battles in running usually happen between our ears, not beneath our feet. In fact, I’d argue that running is 95% mental. The body is often capable of far more than the mind gives it permission to do. And if you’re thinking, “I don’t tell myself any lies…” Congratulations. You just found your second one. So let’s be honest this morning: WHAT’S ONE LIE YOU’VE BEEN TELLING YOURSELF AS A RUNNER, AND WHAT TRUTH SHOULD REPLACE IT? Share yours below. You might be surprised how many people need to hear the same truth today.

YES we all love the "Would you rather questions" SO here is a good one.... and one that has been top of mind for me as of lately.... Would you rather have to train and or Race in... 1. Higher altitude where that thin air takes your breath away? 2. Humid conditions where you feel like you are drenched in sweat before the run even starts? We want to hear about your best run story that involved one of these conditions. I am sure there are some good ones. SO DON'T HOLD BACK!

Ok, so since it has been just a bit since we all have connected here and got a good update on each other. I thought it would be fun and good for today’s “Monday Morning Conversation” to be a update: So, What are you doing in terms of running currently? Any races coming up ? I know @Kyle Dickerson has a few…. And 2nd: What has been your best run so far in 2026 ? Glad to be back you guys! I missed you. Can’t wait to hear what you are all up too ! V

OK so for this week's MONDAY MORNING CONVERSATION.... ( even tho I am posting it this afternoon) it is good one and I HOPE YOU ALL TAKE A MINUTE AND SHARE.... PLEASE. So here it is.... WHAYT is one (maybe two) thing(s) that you do that are OUTSIDE of Running, training, lifting, that you do that helps you be a better runner and get to your goals. We talk a lot about training, running, and lifting but today I want to know what more do we do that can help make us all better... Can't wait to hear all you all! V