Trail Running vs Road Running - Do Both!

Simply put, trail running focuses on technique, balance, stability, and strength.  Often a difficult trail will require you slow down, shorten your stride, and run more on your toes.  Conversely road (treadmill or flat surface) running allows you to work on pacing, distance, higher intensity bouts without the need to be so conscious of changing terrain.  Here are a few trail running workouts to try. Mix these in with your flat road runs to develop strength, balance, stamina, and to work on technique.

Steep, technical trails: Attack short, steep up-hills, bound over roots and rocks, fly downhill where safe. Jog at a recovery pace between explosive bouts, focus on technique and a shorter stride.

Moderately hilly trails: Do a mixed run with short bursts of 45 to 90 seconds hard running followed by the same duration of slow jogging or walking, use the natural terrain as a guide for timing. Focus on maintaining good form even when fatigued and key in on power and efficiency rather than speed.

Rolling hill trails: Run easy for the first half and run pick up your pace for the second half, making these longer intervals and closer to each other in intensity. Not as high intensity on the speed work and not as low on the recovery. 

Not a runner?  The idea of integrating different training modalities into an existing “routine” is not new, it is an old scientific principle called the S.A.I.D Principle (Specific Adaptation for Imposed Demand), in simple terms means that after a period of exposure to the same stimulus, your body will adapt to it.  So if you are looking to get more out of your training, perhaps a change is necessary.  Try adding in different training techniques, changing the duration or intensity to something out of the ordinary for your regular routine.


Ready…Set… Ski….

I know you are feeling the cold this morning, so what better post than something to get you excited for the slopes to open!  The attached tear sheet is just for that, 3 tips from the pros to enhance your dry land conditioning program.  Most of you know that I started my work in wellness over 20 years ago doing just this, strength and conditioning! Working with many skiers just like you guys!  


Enjoy the post, share it, and let me know if you have questions or would like more information!


Have a great Wednesday!


In Strength,


Exercise, The Fountain of Youth

For years now exercise professionals have been touting the benefits of High Intensity Interval Training, popularly referred to as HIIT.  Studios around the globe have picked up this sensation as a way to maximize time in the gym, reduce body fat, and enhance cardiovascular efficiency.

More recently, attention has turned to brain health and cellular aging, in particular the effects of different types of training on each. Certainly not shocking is that HIIT reigns supreme in this area as well, prompting researchers to call HIIT the new fountain of youth. 

As we age, mitochondrial function (the energy power house for our cells) declines. When our cells lose energy, we lose energy, and our systems become less efficient over time.  Some of this process we label as “aging”, a process that most of us would probably rather prevent!  

HIIT workouts increased Mitochondrial function by approximately 55% in a mixed demographic group.  HIIT training also increased BDNF (Brain-derived neurotrophic factor), one of the most important proteins for brain function.  


  • HIIT can prevent your cells and your brain from aging

  • As little as one single session is beneficial 

  • You don’t have to go hard each time, slight shifts in intensity is also beneficial

  • Workouts can be done in small increments of time, benefits from just a few minutes (jumping jacks in the office anyone?)

  • You don’t need a complicated fitness program to incorporate HIIT into your fitness routine


After warming up for a few minutes, work hard for 30 seconds, then rest for 90 seconds. Repeat this as time or energy permits.  Need more ideas? I’m an email or phone call away!