PR Performance Lab

Most runners think stairs are punishment.

I think they’re one of the best tools for building stronger, more resilient runners.

Stair repeats can help improve:
✅ Leg strength
✅ Running power
✅ Cardiovascular fitness
✅ Balance and coordination
✅ Injury resistance

And unlike flat running, stairs force you to drive through your glutes, calves, and hips with every step.

Want a speed workout? Run them hard.
Want strength training? Power hike them.
Want injury prevention? Add a few repeats after an easy run.

Same stairs. Different goals.

👇 Have you ever used stairs as part of your training?

I’ve spent years convincing humans that running is fun.
Now apparently I’m working on convincing my dog too.

The funny thing is that a lot of runners start out looking exactly like this. Dragging their feet. Not excited.

Wondering why anyone would voluntarily go for a run.

Then something happens.
One good run.
One race.
One sunrise.
One finish line.

And before you know it, you’re setting your alarm early so you can go do it again.

Tag the friend you’re still trying to convince that running is fun. 🏃‍♀️🐕

St. George Marathon runners... this one’s for you. 🏃‍♀️🏃‍♂️

I recently had the opportunity to be a guest on the St George Marathon Podcast and talking with Colleen Rue about one of my favorite topics: how to train smarter for this incredible race.

We covered things like:
✅ Building your training plan
✅ Surviving (and thriving on) Veyo Hill
✅ Downhill training
✅ Injury prevention
✅ Strength training for runners
✅ Common mistakes I see runners make every year

St. George was my first marathon back in 2006, and after thousands of miles on these roads and helping hundreds of runners prepare for race day, I still love helping athletes tackle this course.

If you’re running St. George this year, give it a listen and let me know what questions you still have about training.

👇 What’s the part of St. George Marathon you’re most nervous about?

Veyo? The downhills? Nutrition? The final 10K?

Let’s talk about it.

What’s your vote?

Back in 2011, I came to Nike HQ for a work conference where I was presenting. While I was there, I stumbled across this track and remember thinking, “This might be the coolest track I’ve ever seen.”

And apparently it made quite an impression because 15 years later, I still remembered it.

So when we were in the Portland area last week, I had to bring my boys over and show them AND see if it is still as cool as I remember!!?

As runners, we all have those places that stick with us.
The trails, tracks, roads, and race courses that make us excited to lace up our shoes and get moving.

This is one of mine.

Now I want to know...
What’s the coolest place you’ve ever gone for a run?
Tell me below. 👇

🩸 Lactate Acid testing 🩸

Only way to find your true training zones.

The last couple lactate test I have done - would have been training in Zone 1 - if they had been training in the 220-age x % to find their Threshold numbers.

The Blood Does Not Lie!

Does your coach have you training in zones?
Drop a comment about what you love & hate about zone training!!

What’s your vote? 👇

Back in 2011, I came to Nike HQ for a work conference where I was presenting. While I was there, I stumbled across this track and remember thinking, “This might be the coolest track I’ve ever seen.”

And apparently it made quite an impression because 15 years later, I still remembered it.

So when we were in the Portland area last week, I had to bring my boys over and show them AND see if it is still as cool as I remember!!?

As runners, we all have those places that stick with us. The trails, tracks, roads, and race courses that make us excited to lace up our shoes and get moving.

This is one of mine.

Now I want to know...
What’s the coolest place you’ve ever gone for a run?
👇 Tell me below.

And drop your vote, of course!!
🌲 🤫 👟 🚫 👀

One of the reasons I love hiking Narrows is that it challenges your ankles with every single step.

Uneven rocks. Slippery surfaces. Water pushing against your legs. Constant adjustments.

And honestly? That’s exactly why many runners should spend a little more time strengthening their ankles.

Strong ankles can help:
✅ Improve balance
✅ Increase stability on trails and uneven surfaces
✅ Reduce the risk of ankle sprains
✅ Create a stronger foundation for every stride

The problem is that most runners only think about their ankles after they’ve already rolled one.

A few minutes a day of ankle mobility, balance work, calf strengthening, and foot exercises can make a huge difference in how you move and feel.

Your ankles & feet are working hard every mile. It’s time to give them some attention.

👇 Want my favorite ankle strength and mobility exercises for runners? Comment HAPPY FEET and I’ll send you my Happy Feet program details.