Hey everyone! 👋 Dropping in with something I think will be REALLY valuable for this community. Tomorrow's 30-minute live webinar on something that doesn't get talked about nearly enough: Upper Body Strength for Runners Here's why you should care: Most runners focus 90% of their training on legs (obviously). But that means 90% of runners are missing out on significant performance gains and injury prevention that comes from proper upper body training. What we're covering: 🔬 The Science Part: How your core, back, and shoulders contribute to running economy, power transfer, and sustained form 🏥 The Injury Part: Why lower back pain, IT band issues, and form breakdown are often upper body problems in disguise ⚡ The Performance Part: Real research showing how upper body strength can improve running economy by 3-8% (that's HUGE) 💪 The Practical Part: Specific exercises and programming that actually work for runners This isn't "go do CrossFit" advice. This is targeted, running-specific information that you can implement immediately. When: Tomorrow, 9am PST/12pm EST Where: just click on the link inside the calendar I'll be doing live Q&A at the end too, so bring your questions! Who's in? Drop a comment if you're joining! 👇

Hey runners! 👋 If you've been dealing with tight calves, cranky Achilles tendons, or just feeling "off" during your cold weather runs—this one's for you. 📺 The replay from today's live training is now available:"Injury Prevention Tips for Running in Cold Weather Months" This wasn't just tips and tricks—this was a full biomechanics breakdown of what happens to your body when temps drop, and exactly how to adjust your training to stay healthy. Here's what we covered: ✅ Why your warm-up needs to be 2-3x longer in winter (and what to do instead of static stretching) ✅ The 6-8 dynamic movements that actually prepare your nervous system for cold weather running ✅ Form adjustments that prevent both injuries AND slips on icy surfaces ✅ Gear, hydration, and recovery protocols most runners are missing ✅ The 4 most common winter running injuries and how to avoid them ⏱️ 30 minutes. Zero fluff. All actionable. Whether you're training for a spring race or just trying to maintain your base through winter—this will help you stay consistent without getting sidelined. 👉 [WATCH THE REPLAY INSIDE THE CLASSROOM UNDER INJURY PREVENTION] Drop a ❄️ below if you're watching it today—I'd love to hear your biggest takeaway! Stay strong out there,Dr. Heather

The main takeaway? Most runners are training in Zone 3 (the "junk zone") which leads to injuries and plateaus. Elite runners follow the 80/20 rule: 80% easy, 20% hard. You'll learn: - How to calculate your 5 training zones - Why the 80/20 rule prevents injuries - The 10% rule for safe progression - Real case study: knee pain to PR in 8 weeks 📚 Watch now in the classroom 30 minutes that could save you months of frustration. What's your biggest training zone mistake? Drop it below! 👇

If you struggle with tightness, achy low back muscles, or stiffness during your runs… stop what you’re doing and go watch the newest presentation inside the community! Today’s live session with Dr. Heather is now available — and it is PACKED with the exact strategies runners need to eliminate low back pain and move with more power and control. Inside the replay, you’ll learn: 🔥 Why your low back keeps flaring up 🔥 The hip–core connection that impacts your stride 🔥 The movement patterns that trigger or relieve pain 🔥 The key exercises to reset your mechanics This is one of the most important trainings we’ve released for runners dealing with discomfort or inconsistent performance. 👉 Head to the classroom (under low back injuries) now and watch the replay!Your back (and your pace) will thank you. 🏃‍♀️💨

Hi runners! 👋 Just a quick announcement — tomorrow we’re hosting a special live training building on the concepts Coach Mel shared on Tuesday this week. She opened the door to understanding how movement mechanics influence pain… and tomorrow we’ll be taking that foundation and going even deeper into the topic of eliminating low back pain for runners. Inside the session, we’ll cover: ✔ Why back pain happens specifically in runners ✔ What movement patterns contribute ✔ How to rebalance the hips + core ✔ Simple corrective exercises you can start using immediately If you’ve ever dealt with tightness, aches, or discomfort during your runs, this session could change everything. Can’t wait to see you there! 💙🏃‍♂️