@Ashten Cullenberg and I ended up having a lot to say on this topic! (who knew 🤪) We talked details about this including making sure to consider how long you've been doing your exercises, your consistency, the effort level (and how to measure this), can you trust your perceived effort? Our bodies are usually able to handle more than we think - hopefully this convo helps you continue to push yourself to be able to keep building more durability! Ashten might have also convinced me to sign up for my first ultra.....🫣

Hey all! Just a reminder that @Ashten Cullenberg will be going live today at noon EST for our monthly Steady State Open Enrollment live call. Who should attend? - If you're in-between appointments and have any questions you would want to chat with a SS PT about - These questions can be about anything related to running, training, strength, mobility, rehab, prevention, etc Ashten would love to chat with any of you rather than talking to herself on screen (haha). But she does have a planned mini-topic for today: how to know when you're ready to progress your strength exercises. If you can't attend but have questions or topics you'd like to learn more about comment these here and she can talk through them on the call!

Hey all happy Friday! This was the first of our 12 monthly SS Open Enrollment calls for 2026. Ashten and I will be taking turns leading these calls. Our goal is to provide the option for additional support for you in between your sessions with your SS PT. You can find all future calls in the 'Calendar' section of this community, be sure to mark these down. We'd love for you to join these live calls, or if you can't make them you can submit any questions before hand in this group and we will be sure to talk through them on the call. Today I provided an in-depth view of how to get the most out of our SS app. If you are not in the app yet, you can find it in your mobile app store or go to https://steadystate.fit/ to view on your web browser. It is free to use, and your SS PT can prescribe your plan post-session via the calendar/program feature in the app. While not necessary to be using the app more than how you receive your program, I have spent the last 2 years developing it with the goal of helping you stay injury free. In this call I go over how to do that, specifically by answering your daily recovery scores, logging any pain/illness, answering your activity RPE scores, and knowing how to analyze all of this data. We've also recently launched an in-depth menstrual cycle tracking option, so I go through that as well. Feel free to comment any follow up questions you have here!

Today we chatted about super shoes, VO2max, zone training, and running by feel. You can find the recorded call in the "Open Enrollment Calls" section of the 'Classroom' above. Here's a nice short article around running by feel: https://runningforreal.com/steve-magness/ And attached is a handy endurance terminology chart that can help you learn to run more by feel. To better run by feel, practice assessing your RPE (I like 1-10 scale) during and post-run. If you're in the Find Your Steady State app - you can record your RPE post-activity. This does take practice! But notice in the chart how small changes in RPE yield big changes in zones. I also like to use the Approximate Time to Failure to help me learn what certain RPE and zones should feel like. Remember: we improve our fitness by spending time at effort NOT pace! This means that variables like shoes, wind, elevation, and your recovery status all play into whether you are pushing yourself enough/not enough for the desired goal of the run. While you'll inevitably need to adjust your pace to be slower to hit the same effort on a windy, uphill run - you may need to adjust your pace to be faster during a flat workout where you wear super shoes (to hit the desired effort for the goal). Not only does training by feel help make sure that you balance doing too much/little intensity - it also helps you keep your injury risk significantly lower. This is ultimately our main goal of the FYSS app - help people learn to better train by feel and be flexible with their training. Hope you can join our office hours next month! Feel free to submit questions anywhere in this online community beforehand - we will try to answer them as we see them!

Come join! Post topics/questions as a comment here, or come with them tomorrow. We'll at least be talking about super shoes, but anything running/strength related is fair game!