Heat Racing Tips

Training and racing in heat requires different strategies with some overlap. Here are my heat training tips as a review. Below I share what happens when our goal race is forecasted with hot weather, which can come as high temperatures, high humidity, or both. Safety and overheating prevention should always be priority over race times. Prevention comes down to three major components: 1) how well heat acclimated are you,  2) how mentally prepared are you to run/race in heat, and 3) access to cooling mechanisms. Ultras and Kona are prime examples how when we know it will be a hot race, heat preparation is required. Here are my reminders when you're racing in heat and your heat preparation may be limited: 

1. Everyone has a different heat tolerance. This comes from your own internal preference to heat or cold and how much training did you actually allocate to heat training, whether short term or long term. Age comes into play, especially for older individuals. Acknowledge what is your personal heat tolerance and make adjustments to your pacing strategy accordingly, which means slow down the strategy. 

2. Heat and/or humidity create greater demands on your aerobic engine because your body is working on overdrive to cool you off with your sweat and breathing. This means you are loosing more water and electrolytes, particularly sodium. The closer you run to your race pace, the more demands you are placing on your aerobic engine. Make adjustments to your hydration strategy, which means you will need to up your water and electrolyte intake proportionally to how much you are losing. 

3. Everyone has different levels of mental grit. Reflect on yours and how much is safe for YOU. Training in heat is mentally difficult. Racing in heat is substantially more difficult. Therefore, you will have to weigh what is safe for you. You can’t will yourself out of heat exhaustion, heat stroke, etc. Know your limits and acknowledge how much heat prep you did. 

4. Wear light colored, loose fitted clothing. Use sun coverage items. Wet them when possible. It helps what you choose to wear. Let go of cute outfits, costumes, and/or being too exposed to the sun. Sunscreen can only do so much and most need reapplication very often to be truly effective. Think of the outfits they wear in Badwater as an extreme example: white, loose, body covered. 

5. Utilize any cooling mechanisms that are possible and that you have access to. If the race is providing ice, cooling misters, hoses, etc. use every single one. Once our engine overheats, you are climbing uphill to try to cool your system and it usually means you have to stop before heat exhaustion leads to heat stroke. Prevention is key. Holding ice in your hands, ice in your sports bras, under your hat, in your arm sleeves, etc are all very helpful that hot road races like Kona do and ultras as well. 

6. If the race is not providing ice or cooling mechanisms, recruit friends and family to provide help with ice and extra cold hydration with electrolytes in the 2nd half of your race if you’re not elite, pro, or in the lead. Technically, outside aid isn’t allowed in road races and triathlons. On the other hand, in ultras this is allowed at aid stations and what actually helps runners substantially stay at race pace and get through aid stations very quickly almost like nascar -- they capitalize immensely on cooling mechanisms and the support they receive.

7. Most importantly, your safety is extremely important. The toughest, most trained pro athletes with the greatest mental grit have raced themselves into heat exhaustion requiring medical attention and pulling them from their goal races. We are not professionals; therefore, being very mindful that weather isn't something we can control but how we navigate it is. Please be safe. 

 

We can be prepared to race in heat and humidity; however, most aren’t during spring racing after cold winter training. Therefore please make adjustments to your pacing strategy. I've raced in hot and humid weather races such as Honolulu, Cuba, China, Philippines, which had 100% humidity in the 90s. I've also raced the hottest Boston and LA on record both in the 90s without too much compromise on my race performance. I’ve helped thousands of my athletes adjust and still negative split and/or PR through hot marathons in my 19 years of coaching. It’s all in the strategies. I speak from 29 years of racing experience: don’t leave it to hoping you can bank time or beat the heat. Let me know if you need help with this as I include this as a part of my coaching program. Please be safe, friends. 

PLEASE share this with a runner planning to run in a hot race. Thank you for reading and sharing! 

Heat Training Tips

Should I change my workout on really hot days? 

It depends on your goals. Physical performance in a hot environment can be compromised in three basic ways. As your body’s core temperature increases, it: 

• Reduces the endurance capacity of the muscles.
• Increases the body’s reliance on carbohydrate for fuel.
• Compromises many aspects of cardiovascular function.

As you get used to the heat, you’ll be able to train harder and tolerate the heat better with these reminders: 

• During your first hot weather workouts, cut back on your exercise duration or intensity. Go easier. Train shorter. 
• Gradually increase the heat stress load IF your goal is to get heat acclimated. If you load the heat stress too high or too long, you risk digging yourself too deep in a hole afterwards or worse a heat stroke. Heat acclimation can be done gradually, progressively in small amounts with recovery in between heat stress loads. 
• Exercise in the early morning or evening when air temperature is likely to be cooler. 
• Monitor your heart rate (HR). Slow down if your HR is higher than your target zone or if you don’t feel good. 
• Drink plenty of fluids with electrolytes. Very critical. 
• Pick a training route that provides lots of shade: parks or tree-lined roads or trails. 
• Know the symptoms of heat stress. If you have these symptoms, stop, get cool, and rehydrate: nausea, dizziness, headache, chills, brain fog, muscle cramps, extreme out of breath, reduction or cessation of sweating.
• Train with others when it’s extra hot. They can notice if you are compromised before you do.

What kind of clothing will keep me cool and protected? 

• Lightweight, loose, white, or light-colored moisture wicking fabrics help reflect the rays and allow better air circulation. As you may noticed, I aim to keep myself covered from excessive sun exposure because I am outdoors often and for decades. The sun not only has damaging effects if exposed to it for too long but it also accelerates aging. My hope is to protect my skin and age gracefully; therefore, I protect my skin as often as I can for three decades I have been training outdoors (3hrs boxing + 27 years running).
• UPF fabrics that protect skin from UV radiation. UD long sleeves with UPF 20+ are a great option.
• Sunscreen with at least SPF 15 to protect against both UVA/UVB rays. Reminder: UVA rays increase aging, inflammation, and potential risk of cancer. UVB rays increase risk of burn and potential risk of cancer.
• Visor or vented hat with a wide brim to protect your face and eyes. 
• Sunglasses
• Ice bandana 

What factors affect my ability to tolerate heat? 

You will generally be able to handle heat better when you are physically fit. Elderly individuals usually don’t tolerate heat as well as younger individuals. This is due to the decreased ability to sweat as we age into our golden years. However, heat tolerance is also trainable in seniors and adults. 

Other things that reduce your ability to tolerate heat include: 

• sleep deprivation 
• infectious disease 
• excess body fat 
• high humidity 
• depleted muscle glycogen 
• poor cardiovascular fitness 
• sudden increase in training 

How can I train myself to handle the heat better? 

The best way to promote heat acclimatization is through exercise training in a hot climate, particularly for athletes who will be competing under hot conditions. Continuous or intermittent aerobic training causes your body to acclimatize after about 7 to 14 days. Just make sure you start slowly and watch for signs of heat stress. For the first few days, exercise aerobically at about 60 to 70% of your maximal heart rate. Then gradually increase both your training intensity and volume. Adaptations that occur as you get used to the heat include: 

• earlier onset of sweating 
• higher sweat rates 
• lower body core temperature 
• increased blood volume 
• overall improved ability to tolerate heat
• lower heart rate response to submaximal workloads 

How much and what should I drink? 

In normal temperatures, the average sedentary person is recommended to drink approximately 0.5 ounce per pound of bodyweight of non-caffeinated, non-alcoholic beverages daily. Warm weather and exercise place even higher demands on the body for fluid. If you start an exercise session well hydrated, you’ll go a long way towards maintaining performance and personal safety. For regular hydration throughout the day, water with electrolytes is the optimal beverage choice; however, fruit juices, smoothies, seltzer waters, milk and herbal teas are also choices -- be mindful of extra calories. Remember that alcohol, coffee and caffeinated soda draw fluid to a certain degree out of the body since alcohol and caffeine are diuretics, however, not as dramatically as previously believed. 

Don’t rely on thirst as an indicator of your body’s need for fluids. By the time you’re thirsty, you’re dehydrated. If your urine is dark and there’s not much of it, you’re dehydrated. Increase your fluid intake. However, clear urine doesn't always necessarily mean you are fully hydrated. You cannot overlook the importance to take in electrolytes daily all day ideally. Some general guidelines: 

• Drink fluids until your urine is pale yellow to clear and plentiful. 
• In general, drink as much fluid as you can comfortably tolerate both before, during, and after exercise. Drinking small amounts frequently usually works better than drinking a large amount once. 
• Cool beverages are more inviting to our systems more quickly than warm beverages in hot conditions. 
• The stomach can only empty about 1 quart of fluid per hour into the body during exercise. If you drink more than that you could feel bloated or have the gastric sloshy feeling. Electrolytes can also assist with the absorption of water. 
• You’ll often see athletes pouring cold water over their head during a race or competition. This is an effective preventative practice to delay the elevation of core body temperature. I do this often and early in a race and guide my athletes how to do so as well. 
• General guidelines for fluid intake are: 
• 2-3 cups about 2 hours before exercise
• 1 cup 5-10 minutes before exercise 
• 1 cup every 15-20 minutes during exercise; increase in warm weather 

What about sports drinks? 

If a vigorous exercise session lasts longer than 60 minutes, it’s a great idea to drink a sports beverage during the activity. You should choose something with a minimum of 4 to 8% carbohydrate along with electrolytes (sodium, potassium, magnesium, etc.) depending on the length of time you are exercising. My favorite is Electrolit, which provides electrolytes in an optimal ratio. It promotes fluid absorption while providing caloric energy. The higher the temperature / humidity are then be mindful of your electrolyte intake, particularly sodium. One of my favorite ways it pre-load and/or replenish sodium is Pickle Juice (use discount NADIA20 for 20% off). Pre-loading is a HUGE asset when training in heat. Therefore, increase your electrolyte / sodium intake -- ensure you train your GI tract first during your training systems to explore the best consumption rate is for you. You should never experiment with a new drink during a competition. Your training sessions are the time to explore new and different options. 

Do the fluid recommendations change after I’m through exercising? 

Some athletes find it helpful to weigh themselves both before and after a workout. For every pound of weight you lose during a workout, drink 2.5 to 3 cups of fluid. Rehydration occurs faster in the presence of sodium, regardless of whether this sodium is in a sports drink or food. 

To replace muscle glycogen stores and speed recovery from the workout, you should start replenishing carbohydrates within 15 minutes after exercise. You may not feel like eating so soon after a workout, but a sweetened beverage like Maurten Drink Mix will often hit the spot. You’ll get more carbohydrate per ounce of fluid if you opt for a caloric drink. Then you begin intaking protein to help assist the recovery process. 

What about heat cramps? 

Heat cramps are brief, often excruciating muscle contractions that can occur in athletes who sweat a lot, especially when exercising in a hot environment. Usually this happens because the person is exceeding a pace they are accustomed to and/or have lost a large amount of sodium chloride through sweating and hasn’t taken in enough sodium when replacing fluid losses. Mild heat cramps can be treated by drinking 1 liter (about 1 quart) of water with about 1/4 to 1/2 teaspoon salt dissolved in it gradually throughout the training session. Athletes with normal or low blood pressure shouldn’t restrict their sodium intake. Salt tablets may help some athletes if they've trained with them, however, have been found to be a gastric irritant in some athletes. Practice with them first before competition. 

Heat acclimatization appears to reduce the incidence of heat cramps. Heat cramps can be prevented by following the above suggestions for fluid intake, having adequate sodium in your diet, and gradually progressing your training. 

How do I know if it’s too hot to exercise safely? 

Eighty to ninety percent of heat loss in a hot, dry environment is from the evaporation of sweat. However, in a humid environment, moisture in the air doesn’t allow the sweat on your body to evaporate as efficiently. Contrary to popular opinion, it’s the evaporation of sweat, not the sweat itself that cools us down. So training in humid heat is a lot riskier than training in dry, hot conditions. Check the weather chart below and if the “apparent temperature” is in the danger area, it’s a good day to take a break or exercise indoors.

Feel free to contact me if you have any questions or if you would like help in creating a training plan that is customized to your goals, your fitness level, and your lifestyle. Thank you for reading and sharing with a friend who might find this helpful! 

My Coaching Services

1:1 COACHING PROGRAM 

I am happy to explore if my coaching program is the right fit for you. Professional and meaningful coaching is more than a training plan. It is an experienced, caring, and skillful coach who looks out for your progress, growth, and journey. Meaningful coaching goes beyond free or stock training plans available online or ai programed workouts. My goal is to help you reach your goals with purposeful training and overall support that optimizes your time as you balance your career, family, and social life.  Professional coaching helps you save time to reach the goals that mean to you most. I have been racing competitively for 29 years and coaching for 19 years. I am an extremely passionate educator and performance coach who is invested in your success in endurance sports. I share below what I include in my coaching program; in addition, you can review here what are 10 general key components of a proper training plan that is including in my coaching. 

My coaching program includes:

• Professionally Certified Coaching: UCLA BS, MS, M.Ed, RRCA, USAT, NASM
• Monthly Customized Training Plan 
• Accountability of your workouts daily via strava 
• Online community support @movementisplay
• Weekly check in with podcasts, nutrition, fueling, gear, and training tips
• Training plan adjustments for travel, sickness, setbacks, etc.
• Injury prevention & management 
• Email with 24hr responsiveness
• Text during business hours  
• Monthly check-in call
• Race week & day prep
• Race day pacing strategy
• Race schedule planning

Tier 1: $200/month includes all the items above. This is where you will see the greatest support and growth. All of my athletes have shared how much they have learned and gained from this level of support. I always aim to overdeliver and I am in your corner. 

Tier 2: $150/month includes all the blue items above. This is still very supportive; however, for those who do not want or need immediate support via texting and check in calls. No contract required for either tier as we go month-to-month to ensure you are always satisfied with the coaching-athlete relationship. I aim to make my coaching program a high value program and still attainable for many. As comparison, other comparable programs can be as high as $400-700/month.

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1:1 TRAINING SESSIONS

If you’re looking for 1:1 training sessions with me, we can schedule at the frequency you would like weekly, monthly or as needed. I offer two options. Altitude training sessions for trail runners or hikers. This session includes goodie bag with pre and post run goodies from sponsors, coaching tips throughout the session, and a guide to help you train better in the altitude whether you are a trail runner or hiker. These are located in the wilderness trails of the San Bernardino Forest located at 7000’ altitude seven miles north of Running Springs, CA. Minimum booking of 2 hours. Come get comfortable in the wilderness and altitude with me. 

Performance training sessions for youth or adults include: warm up drills, strength and conditioning circuits, interval work, core workout, and cool down mobility movements. If two individuals attend, it is $20 off each on the rates below. If you book a four-pack, it is $10 off per session or $40 off total. I bring all the workout tools we need. Attend ready to sweat, push yourself, and hydration. These are located on a track in Whittier or Orange, CA.

• $60/hour - altitude training run or hike 
• $80/hour - performance strength & conditioning training 
• $110/hour - performance strength & conditioning training

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1:1 CONSULTATION CALL

Need help with your pacing strategy for your goal races? 

Need help navigating a new injury or pre-existing injury? 

Need guidance how to shape your goals for your season or how to begin? 

Want to talk gear, nutrition, race recommendations? 

Want your training log analyzed to see what you need to focus on better? 

This is an opportunity for you to ask any questions you'd like regarding performance, endurance, gear, and beyond. I have several requests regularly saying "I would love to pick your brain" or I receive several messages regularly with very specific questions that would be most helpful with more time. I would love to help everyone; therefore, here is an opportunity to have a conversation when you need it most. I provide these calls for my athletes and this is an extremely important part of coaching. Here I want you to be able to get some quick help if you need it. Call slot times available are M-Th afternoons preferably. To book, please email me the date, time, duration, and any questions/linlks beforehand you would like to discuss on our call. Look forward to chatting with you soon! 

$30 / 30 minutes

$50 / 60 minutes

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ALTITUDE TRAINING SERIES 

Altitude training is extremely beneficial for all levels of runners and athletes, whether you race on the roads, trails, or have an upcoming trail adventure. Several professional athletes in several sports either move to altitude and/or attend training camps. Here is YOUR chance to gain some altitude benefits and have a great time doing it. These are small group training sessions at 7,000’ altitude in the San Bernardino Mountains at 7100’ altitude. I share a monthly flyer with current dates. Once reserved, full details are shared via email 2 days prior to session. 

Run days: 

These are altitude training runs with my athletes who have been with me at least a year or more. We’re all training for goal races with road fitness in 1:30-2:00 half marathon pace. If this is not an ideal mileage or pace group for you, please join me on a hike first. Mileage builds will change after LAM/Boston. 

Hike days:

ALL levels are welcome to hike sessions. Each day will be a different course. You’re invited to attend as many as you'd like to get quality altitude training with time on feet, peaceful wilderness, and meet new outdoor enthusiasts working towards their goals. The biggest key is being able to do it safely within a small group and a guide. :) 

$25 Fee includes:

• trail guide/coach Nadia 
• Preparation tips what to expect 
• Training tips during training 
• Pre/post run goodies 
• Raffle giveaways 
• Fun experience to meet new trail enthusiasts, runners, and hikers 

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Every athlete I’ve worked with always has shared that they feel I go above and beyond for them as I genuinely care to see my athletes succeed. Feel free to explore my coaching IG as I share many of my athletes' success stories as they set new PRs, BQs, train for new challenges, and come from all levels and backgrounds from 20s - 60s as first time marathoners, ironman, ultra finishers to PRs, BQs, and sub-3. If you’re ready, contact me via email to begin. Feel free to let me know if you have any questions. I look forward to connecting with you and helping you reach the goals that make your heart skip a beat. 

Coach Nadia 

10 Key Components to a Training Program

A comprehensive endurance training program goes well beyond just logging miles or time. It’s a balanced system that develops your aerobic engine, durability, speed, and long-term health while managing fatigue and injury risk. Here are the essential components and how they fit together:

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1. Aerobic Base Development

Purpose: Build efficiency, mitochondrial density, capillary density, and fatigue resistance.

Includes:

• Easy Zone 1–2 sessions (the bulk of training)

• Long endurance workouts

• Conversational pace efforts

Why it matters: This is the foundation that supports all higher-intensity work. Too many athletes are skipping the base training with stock programs or AI apps, which leads to injury risk, burnout, and/or lack of adaptions later in the program. 

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2. Intensity & Quality Sessions

Purpose: Improve performance ceilings (speed, power, VO₂max).

Includes:

• Tempo / threshold workouts

• Interval training (VO₂max, hill repeats)

• Race-pace sessions

Typical structure: 1–3 quality sessions per week depending on experience and volume. The older we are then 1 quality session is key. If the athlete is in their teens or 20s, they can handle 3 quality sessions or more easily.

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3. Strength & Musculoskeletal Training

Purpose: Improve force production, economy, and injury resistance.

Includes:

• Compound lifts (squats, deadlifts, lunges)

• Single-leg strength and stability work

• Core and posterior-chain focus

• Plyometrics (when appropriate)

Frequency: 2×/week in base phase, 1–2×/week in race phase

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4. Mobility & Movement Quality

Purpose: Maintain joint range, reduce stiffness, and support mechanics.

Includes:

• Dynamic warm-ups

• Mobility drills for hips, ankles, thoracic spine

• Light stretching or yoga

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5. Recovery & Regeneration

Purpose: Enable adaptation and prevent overtraining.

Includes:

• Rest days and active recovery days

• Sleep (often the most overlooked tool)

• Deload/absorption weeks every 3–5 weeks

• Active recovery (easy swims, spins, walks, hiking)

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6. Nutrition & Hydration Strategy

Purpose: Fuel training, improve recovery, and support performance.

Includes:

• Daily fueling matched to training load

• Carbohydrate intake for harder/longer sessions

• Protein for repair and adaptation

• Electrolytes and hydration planning

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7. Periodization & Planning

Purpose: Ensure progressive overload without burnout.

Includes:

• Training phases (base → build → peak → taper)

• Weekly structure (hard/easy balance)

• Long-term progression over months and seasons

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8. Monitoring & Feedback

Purpose: Guide decisions and adjust training.

Includes:

• Training load metrics (volume, intensity)

• Heart rate, pace, power, RPE

• Subjective markers (fatigue, soreness, motivation)

• Performance benchmarks

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9. Sport-Specific Skills

Purpose: Improve efficiency and race execution.

Examples:

• Running mechanics or cycling cadence work

• Pacing strategies

• Terrain-specific sessions

• Transitions (for triathletes)

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10. Mental & Tactical Preparation

Purpose: Sustain effort and perform under stress.

Includes:

• Goal setting

• Visualization

• Discomfort tolerance

• Race-day planning

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In Summary:

A strong endurance program balances:

Consistency + Progression + Recovery + Strength + Fueling

Here are the main components to my coaching program at Movement Is Play and what I include for my athletes. 

1. Base, Build, Speed, Specificity, Race, Post Race phases
2. Periodization weekly and monthly 
3. Cross training 
4. active recovery & rest 
5. Mobility & yoga 
6. Functional strength & Isometrics 
7. Plyometrics
   
8. Race week and race day prep 
9. Injury prevention and management 
10. Plan adjustment for sickness, travel, or setbacks 
11. Gear education 
12. Fueling education 
13. Recovery tricks & optimization 
14. Race recommendations & planning
15. Race pace strategy 
16. Mindset prep 
17. Human connection

I've been racing for 29 years and coaching for 19 years athletes from all levels from youth to their 60s. My most common age group is 30s-50s because I aim to optimize my athletes time, health, and ability to run stronger towards their goals as working professionals balancing career, parenthood, and life. My coaching program goes beyond only a training plan or an AI generated workout plan. I am grateful for all my athletes past and present. Thank you for being a part of this journey together! Contact me if you would like to begin on your journey towards achieving your goals.

25+ Gifts Ideas for Runners

Do you need ideas what to give the runner in your life? Below are gift ideas for the different type of runners in your life. Great to add to your wishlist as well. I have also included some discount codes for my favorite products that continue to support me. I don't get a kickback for many of the discount codes; however, it helps me bring you more discounts when you use or share them. 

1. TRAINING PARTNER:

Compression boots - RecoveryAir by Therabody. I have a pair of JetBoots and PRO (1st Gen). I've gifted my dad and Tony the PRO (1st Gen). It's a great investment for your partner and yourself to use regularly at home or when you travel. They are TSA friendly.

GPS Watch -- your training partner may already have one so it is always fun to get the latest release. I used Garmin for the last couple decades -- they are great watches and GPS technology. I have currently the Garmin Epix. COROS is also a great competitor and I've enjoyed their features. I have the APEX 2 Pro and Vertix. The technology and battery life are phenomenal, prices are competitive to comparable watches. I am also am testing a new release by Suunto to provide exciting feedback soon.  

2. RACING BUDDY:

Race registration -- Runner's love to receive a gifted race registration. I coordinate and plan all of my dad and Tony's run races. Here are our races for the first quarter of 2026.

• 1/18 Rose Bowl Half 
• 2/1 Surf City Half - discount NADIA15
• 2/22 Ventura Half 
• 3/8 LA Marathon 
• 4/20 Boston Marathon 
• 4/25 Into The Wild Series 
• 5/3 OC Half - discount NADIA15

Altitude Training Series -- I launched my NEW trail running series for my athletes and any runner interested in learning how to properly train in altitude on beautiful new courses each time in the San Bernardino Mountains at 7100' altitude. The winter series will run from Dec - Apr with 2 hosted run events per month. December is open to my athletes only to keep them intimate with a massages, post run potluck and recovery zone. January registration opens soon for the public run community. Save the tentative January dates: 1/4, 1/11 and 1/25. Event fee includes pre/post run goodies from sponsors, new course each week, and hosted by me, Papa Dog and Tony. Come train with us with three pace groups available!  

3. NEW RUNNER:

Running store gift card -- The best way to start running is with a great pair of running shoes that fit a your specific needs. For any new runner, I recommend first to visit your local specialty running store to have your running gait analyzed for free then have a knowledgeable rep recommend the optimal shoes for you in at least three different brands. 

Running Shoes -- I have used a variety of brands in the last 29 years I have been racing. Feel free to reach out to me with any questions of my favorites. As mentioned above, the best first step is visiting your local running store to get fitted and explore a few recommendations. Currently, in my rotation as I train often in the trails are 361 LYNX or 361 ELEOS for the roads. 

4. SECRET SANTA:

Earbuds / Headphones - JLab  have several price points to choose from as low as $30 or $199 for your premium pairs. It is a perfect gift for anyone and even a great stocking stuffer. All their products deliver quality sound and have been my favorite earbuds for over a decade. Discount: NADIA15 

Bath Sets - I have been using SBR SPORTS for over a decade. Founded by Karen locally in Irvine, SBR has supported triathletes and athletes worldwide to stay fresh and clean. I use their Trislide or skinslick (same product only different size and color bottle) as anti-chaffing and Triswim daily. With gentle ingredients, Triswim is safe for kids or pets too. Mix and match your gift bundles. There are traveler's sets, too. Discount: NADIA - saves 20% off

Another newly launched beautiful bath line is Oli Oli Beauty. Founded in 2025 by SBR Sports founder's son, Matt Schmit, it brings beauty and science together in the Laguna line. 

5. INJURED RUNNER:

Pain management patches - StaminaPro Patches are electroceutical charged patches with electrons from a variety of nutrients shown to reduce inflammation leading to faster recovery and performance. Some of the nutrients are branched chain amino acids, essential amino acids, arnica, beet root, bioperine, COQ10, glutathione, green tea extract, Mg, MSM, Olive Leaf, Omega-3, Tumeric, Vitamin D, and more. My entire family uses them not only during running, but also if we tweak something during a non-running related activity. Discount: NADIA15 

Roll On Muscle Relief -- We've  tried several CBD products and roll ons. Our favorite is Mons Pura with 750mg CBD Arnica, Menthol, Camphor and more. My dad loves his for every time he walks, hikes, or runs. Discount: NADIA20

Bodyweight support system - LEVER Movement device attaches to your treadmill and can take up to 45 pounds off your bodyweight allowing you to focus on your form, return from injury safely, and/or ramp up your mileage safely. This was one of the key tools I used after my right meniscus bucket handle tear in January 2021. Discount: NADIA - saves 15% off

6. Runner that Needs Helps with Nutrition: 

Hydrogels - Maurten Starter Kit allows an athlete to try several of their products in training to help explore what works best for the individual. The hydrogel technology is fast absorbing by increase the rate of gastric emptying into the first segment of the small intestine where the majority of absorption occurs. The Feed offers a great option to try out Maurten and other nutrition products in a goodie bag as well with periodic discounts. It is always a great idea to explore what works best for you and then fine tune your strategy in training for race day. For our goal races, Tony, my dad, and I use Maurten gels and drinkmixes. 

Geldrink - Chargel offers a unique blend of a gel and drink in one. Available in 3 flavors of apple, white grape, and strawberry, it is a caffeine-free 6.3oz pouch with 45g of carbs for calories and hydration in one. You don't need to drink it all at once either as the cap is resealable. In the summer, I love to freeze mine to have a yummy cold treat mid-run on the trails. Discount: NADIA15

Protein - I am a huge advocate of consuming more quality protein in our daily diets from food sources. Additionally, protein powders can help us fill in the gaps.  Cofounded by Dan and Cameron in 2022, RNWY is a great protein with creatine in Chocolate and Acai. They also have collagen and newly released salty carb line. Discount NADIA15. Another great family-owned protein line with CBD is by Mons Pura. Try their vanilla ice cream flavor or chocolate mousse. Discount: NADIA20.

Meal Delivery Service - Order a week supply of meals for your runner to help them have healthy, tasty meal options at home to save time on cooking or cleaning on those busy days. Designed for athletes, I use Trifecta Nutrition meal delivery service with a 10 meal plan delivered every other Friday. Meals are vacuumed sealed, never frozen, last up to 6-10 days in the fridge or 3 months frozen. Explore from over 100 meal choices from clean, paleo, keto, and plant based categories. Ships to all 50 states. Discount NADIA40 saves 40% off your first month. 

7. RUNNING CLUB FRIENDS:

Running Accessories -- We can never have too many. I love the options Ultimate Direction accessories offers from socks, mittens, gaiters, buffs, performance hats and ice bandanas, which helped me tremendously at my Palm Springs Triathlon in 98F. Discount: NADIA - save 20% off. 

Hydration -- a box of their favorite hydration is always an amazing gift for anyone! We will always need it and a continuous supply of it. My favorite electrolyte is Electrolit found now in zero calorie form and powders for easy to travel. There are over 15 flavors that you can find at your local grocery store, 7-11 or gas station. My favorite sparkling water is Splendor all the way from the high altitude andes mountains (Cotopaxi) in Ecuador, where my parents are from. They have still and sparkling water infused with amazing health benefits from the Andes. Discount NADIA15. My favorite health drink is Pickle Juice. Several benefits to consume daily or on the go. You can purchase in mini travel size, regular 8oz or gallon refills. Discount: NADIA20

Caffeine -- A gift card to their favorite coffee shop or Vital 4U pouches! I have been using the health caffeine shots by Vital 4U for also over a decade. Family-owned based out of Palm Springs and founded in 1987, they have several flavors to choose from in a convenient pouch with 150-185mg of caffeine in each pouch. It is also very helpful when you need a midday pick me up or on those long drives and road trips. Discount: NADIA10

8. RUNNING COACH:

Referrals - Word of mouth is always the best way runners can connect with coaches that care and go the extra mile for you. I sincerely appreciate all my athletes because most if not all have come to me by word of mouth because they trust who recommended. Give your coach a shout out on social media or refer a friend how helpful she or he has been. It's always a great gift that keeps giving. 

Spa day pass -- Everyone can use an extra spa day. There are also now great wellness centers that are tailored for athletes with community events. Two I attend that I would recommend are Renew Performance Center in Pasadena offering contrast therapy, red light therapy, floatation therapy (sensory deprivation tank), compression, and massage services. Another great wellness center is Mohawk Wellness Collective in Echo Park. Owner Jacob does so much for his community, it is a great space to support. 

9. TRAVELING RUNNER:

Massage gun -- There are many to choose from on the market. Different brands and sizes. Gift yourself or your loved one a high quality massage tool to use at home or travel. My favorite is the Theragun PRO that I have gifted for myself, Tony and my dad. I have now included them in my wellness space for my Altitude Training Series recently launched. I also have the mini's for all of us. All are TSA friendly. 

Recovery sandals -- What we wear in between our training sessions can either hinder or support our recovery. Aim to wear supportive footwear and/or sandals when traveling or throughout the day if you are on your feet all day. I love to use my recovery sandals by VELOUS either their stylish flip sandal or slides. Foot care during and in between sessions is important for not only performance but also for longevity and joint health. Please steer clear from ballerina flats, flat flip flops or heels over 3 inches. There are proven studies shown how these negatively impact our joint health after periods of prolonged use. Love your feet. Discount: NADIA2026 - saves 20% off. 

10. TRAIL RUNNER:

Hydration Vests, Packs, Handheld Bottles - I LOVE trail running, mountain running, and have Ultimate Direction as my hydration pack on the trails. Finding the most comfortable pack or handheld for you can be daunting. Decide on what size (storage capacity) you need then choose your color. All their packs have several choices with multiple pockets and bottle options. I have all the main sizes of storage capacity from 5L for racing, 10L, 15L, and 30L for my all day adventures. Discount: NADIA - saves 20% off.

11. MOTHER RUNNER: 

Vital 4U supplements - A baby jogger would be the best! Then the gift of health as their sleep is often disrupted. Supplements can very helpful in filling in some of the gaps in our daily diet. Vital 4U is my go-to every single day at home or when I travel. It is pre-packaged packets of 12 pills with over 75 nutrients to help support your daily needs. I have been using them for over a decade and also have both my parents on them, too. I rarely get sick despite often travel and frequent event schedule of 30-40 events per year. Supplements help support a healthy lifestyle. Discount: NADIA10

DGP For Pets supplements: We cannot forget our dogmoms. Give them the gift of health and nutrients that support their pet's mobility and flexibility with DGP. It includes ingredients such as collagen, wheatgrass, boswellia and more. Discount NADIA

12. YOURSELF:

Massage -- You deserve to gift yourself the things that allow you to heal and renew. Often at the end of the work day, we make the mistake to say "I need a ___" to decompress and it may not be the right choice. I am grateful to have found Paulina Valenzuela who has helped me elevate my training these past 3 years as I if I was ten years younger. You can find her in Monrovia, Echo Park at Mohawk, or house calls. Contact her to give yourself the gift of healing you deserve. She offers 30% off discount for your first session. 

Thank you for reading and please share this with someone who may need some gift ideas this season. Contact me if you're looking for a running performance coach to help you move, train, and race stronger this upcoming season. Happy, healthy moving. :)  

20 Key Strength Exercises for Runners

Functional Strength is an essential component for runners. It supports better running economy, more power, balanced body, delayed fatigue, and injury-prevention--essentially supporting our longevity in the sport. Where to start, when to strength train, or what to do can sometimes be overwhelming as we would like to optimize our training time. Here are 20 essential strength exercises for endurance runners, covering glutes, hips, core, quads, hamstrings, and calves — the key muscle groups that support efficient, injury-resistant running. At the end, I share how to incorporate these. 

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LOWER BODY — POWER + STABILITY (Hips, Quads, Glutes)

1. Bulgarian Split Squat

Top exercise for single-leg strength and hip stability.

2. Reverse Lunge

Runner-friendly and knee-kind alternative to forward lunges.

3. Single-Leg Squat / Step-Down

Builds knee tracking control and hip stability.

4. Step-Ups (with knee drive)

Directly improves stride propulsion and hill strength.

5. Lateral Band Walks

Targets glute medius to prevent knee collapse and IT band issues.

6. Goblet Squat

Strengthens quads and core while reinforcing upright posture.

7. Romanian Deadlift (Single- or Double-Leg)

Strengthens hamstrings and glutes to prevent overstriding injuries.

8. Glute Bridge / Hip Thrust 

Max glute activation → better push-off and reduced back strain.

9. Curtsy Lunge

Strengthens deep glute stabilizers and improves side-to-side control.

10. Lateral Lunge

Balances running’s forward-only movement.

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POSTERIOR CHAIN — HAMSTRINGS + CALVES

11. Hamstring Curl (Swiss ball or slider)

Crucial for knee flexion strength and hamstring symmetry.

12. Calf Raises (Straight Knee)

Strengthens gastrocnemius — the main power calf muscle.

13. Bent-Knee Calf Raises (Soleus)

Soleus = #1 endurance muscle in running → prevents Achilles issues.

14. Calf Isometric Holds

Builds tendon resilience for high-mileage training.

15. Glute-Ham Raise (or Nordic Curl Progression)

Strongest hamstring builder; protects against strain.

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CORE & PELVIC STABILITY

16. Dead Bug

Teaches core control needed for efficient stride mechanics.

17. Pallof Press (Anti-Rotation)

Strengthens deep core stabilizers for balance on uneven terrain.

18. Side Plank (with hip lift optional)

Best for lateral core and pelvic stability.

19. Farmer’s Carry (Single Arm or Both)

Strengthens grip + trunk, improves posture during long runs.

20. Bird Dog

Improves cross-body coordination — essential for running gait.

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There are more exercises you can do. These 20 are a great start to focus on for runners. Always focus on form first. You can add weight as you get stronger and these can be done 2-3x/week. Contact me if you’re looking for an endurance coach to help program your training for endurance, speed, and strength for your next goal race.

Please save this and share with a running friend as it helps support me to continue to share more endurance training tips for everyone. Next strength article will be on Isometric exercises and Resistance Band exercises. Thank you for reading and sharing!

How To Negative Split Your Next Marathon

One of the most effective strategies for improving your race times at endurance events is mastering the art of pacing. There are a few key factors that come into play in order to effectively execute a strong pacing strategy, which include your: fitness, emotions, fueling/hydrating, race day elements, and mental drive. I've been racing for almost 30 years over 650 races with most of them being in the last 2 decades post graduate school. With 84 Boston Qualifying times out of my 163 marathons, here are my five strategies to help execute a strong pacing strategy, while targeting the coveted negative split. 

1. Craft a Solid Pacing Strategy 

If the course is relatively flat and/or evenly distributed in its course profile, the goal is to run even splits or finish 1-2 minutes faster in the second half than the first. In a meta analysis of personal records for professionals, elites, age-groupers, and recreational runners, it is often times even splits or 1-2 minutes positive or negative splits. If you find yourself finishing more than 2 minutes faster in the second half, it may be a sign that you left too much left in the tank in the first half—meaning you could have pushed yourself a bit earlier in the race.

Create realistic Time Goals A, B, and C for your race that are based on your current fitness by analyzing your training log carefully. Don't let your emotions overreach what time goals realistically are. Working with a run coach can help do this for you with a trained eye to develop a pacing strategy based on these goals by analyzing your key run sessions and test races during your specificity phase of your training program. The key insights are in your training log.

2. Take into Account Weather, Course, and Environment  

Once your time goals are created and you have an idea of your pacing strategy, you must factor in: heat, humidity, altitude, course profile, race dynamics that will all come into play in your pacing strategy and overall race day execution. If you don't make the right adjustments, the second half of your race will adjust it for you. Again, remove emotion of what you wishfully want, and realistically take into account your fitness with the elements presented on race day. If you do, I promise you will pass several runners in the second half.

3. Prioritize Fueling and Hydration

A well-executed fueling strategy contributes to the success of your pacing strategy.  During training, pay attention to what works best for your body—experiment with different gels, chews, and hydration methods during your long runs and key intensity sessions. Once you find what works, continue to repeat it again, and again, and again. This is why marathon training should have a few months of training cycles to properly fine tune these strategies in different weather, course profiles, emotional states, fatigue levels, distances, and intensities. Your training serves as a window to every scenario possible that can be presented to you on race day. A run coach or nutrition coach can help provide tailored advice based on your unique needs, ensuring your fueling plan is solid in training. On race day, stick to your fueling and hydrating strategy. Make adjustments on the fly if needed. Stay engaged to stay on top of it, even if and when things don't go as planned because often times they don't. 

4. Drawing Strength From Yourself / Check Your Emotions

Training for your personal best is hard, whatever the distance. Aiming for your best on race day is hard. You are aiming to find the stronger version of yourself. You are aiming to make your own breakthrough and explore what is possible. This is empowering. However, it is very easy to allow ourselves to fall into self-doubt either telling ourselves: we are not ready or being too unrealistic of what the finish time could be. This is where the practice of mindful visualization, breath work, and inner dialogue each help check your emotions to what is realistic but also empower yourself to unleash. A coach can help you reflect on the progress you’ve made, providing mental reinforcement that can offer a significant boost during the tough moments of the race. My athletes very often tell me after their goal races: "Coach, I heard you in my head out there." I did my job because they know I am invested in them reaching their goals. 

5. How Bad Do You Want It

Why did you choose to run this marathon? Whether it’s to challenge yourself, honor a loved one, or achieve a personal best, remind yourself of your purpose to ignite your drive and determination. As fatigue sets in and it gets painful, this powerful reason can serve as the motivator propelling you forward to push through the discomfort to finish faster than you started. 

Negative splitting a marathon is not just about pacing strategy. It is about mindset, preparation, and self-awareness. With a solid pacing plan, proper fueling and hydration strategies, and a reminder of your deep connection to your why, you can conquer the marathon and finish stronger than you started. Let me know if you are looking for an endurance run coach to help you reach your goals this next upcoming marathon season. Allow me to guide you to unlocking what is possible within you.