Blood lactate testing has become more common in endurance sports, but it’s still often misunderstood. For many athletes, lactate  is associated with burning legs or fatigue. In reality, lactate is not the problem—it’s a powerful marker  that tells us how your body is producing and using energy at different exercise intensities. When used correctly, blood lactate testing helps take the guesswork out of training and pacing by showing exactly how your body responds as intensity

The start of a new year always brings a little extra motivation, but instead of big, flashy resolutions, my focus this year is simple: do things with more intention . Last year taught me a lot—not just about training and racing, but about how I want this whole process to feel. I was reminded how powerful community is, how important it is to truly respect easy days, and how much calmer (and more effective) training becomes when you trust the plan—even when injuries or setbacks

In my last blog, I shared the ups and downs of training during the final stretch before my first marathon—lowering mileage, navigating shin pain fears, and adjusting expectations. Now that race day has come and gone, I wanted to reflect on how I approached the final weeks, how the race unfolded, and what I’m taking with me moving forward. The Final Weeks Before the Marathon Leading into race day, my main goal was to arrive healthy and fresh. Two weeks out, I cut my mileage by

First Marathon Count Down... One Month Left! Coming back from shin splints the RIGHT way.

What I’ve Learned So Far: 5 Weeks Into Marathon Training I’m five weeks into training for my first marathon —the Jacksonville Marathon on...

As a runner, few things are more frustrating than that nagging stiffness in the back of your ankle that shows up during or after a run....

As a runner, you’re not lifting weights to win a bodybuilding competition—you’re lifting to run faster, longer, and without injury. So...

If you’ve ever found yourself hitting a mental wall halfway through a long ride or on the last few miles of a run, you're not alone—and...

If you're here, you're probably trying to decide if Endurance Ally PT  is the right fit—or if you should just go to a standard physical...

If you clicked on this, chances are you’ve been dealing with some kind of discomfort—maybe it’s your knee, your Achilles, your hip—that...

As a runner, there’s nothing more frustrating than being sidelined by nagging injuries. Two of the most common culprits? Runner’s knee...

As a triathlete or avid cyclist, you put in countless hours on the bike, pushing your limits and chasing your goals. But all that time in...

Stress fractures are every runner’s and triathlete’s worst nightmare. They sneak up on you, turn your training plans upside down, and...

Endurance athletes—runners, triathletes, and active adults—are no strangers to pushing their limits, but this often comes at a cost:...

Running is a passion that fuels us, but nothing stops that momentum faster than an injury. Every runner knows that sinking feeling when a...

Dry needling might sound a bit intimidating at first, but trust me, it's a technique that can make a significant difference for runners...

If you've ever had a running injury, you probably know the hypervigilance that follows. It's that constant, nagging awareness of every...

Should Runners Do a Weekly Long Run? If you clicked on this, you probably want to know why weekly long runs are beneficial and how to...

Pre-Run Warmup (STRONGLY RECOMMEND): Foam Rolling Dynamic movements that activate key muscle groups and utilize a moderate range of...

Quick Facts: Strength training is crucial to maintaining muscle mass to allow you to keep running as you age. Add in additional recovery...