Run

  • ROCKSTARS, Run, Swim

    From Heart Condition to Sprint Triathlon PR – Mark Fajet

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    Rockstar Triathlete: Mark Fajet

    Coaches Notes:

    I was definitely a little concerned with Mark’s prior heart condition when we started training, so I was extremely conservative about his progression through the training program. Prioritizing technique over tons of volume and gradually adding speed work in all three sports has proved effective. His results below are amazing! I am so proud of you, Mark. You are a Rockstar Triathlete with a lot of potential in the sport. Thanks for trusting the process and being open to learning a better way to train!

    —

    Age: 27

    Profession: Software Engineer

    Why did you choose FCC to help you on your triathlon/health and wellness journey?
    I wanted to do triathlons, but then I was diagnosed with pericarditis after going to the ER with heart pains. I managed to get through it with no training for months. Then I did a triathlon on my own, but my training for it was very calm as I was worried to push myself. I joined full circle because Erinne was very supportive of easing me into higher loads of training and safely pushing myself.

    What is your “A” race for this season?
    Ironman 70.3 Haines City, December 2024

    What are your BIG goals?
    Complete an Ironman 70.3 this year and a Full Ironman next year.

    What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.our biggest improvements:
    In the beginning, I was setting goals of running a 5k in under 30 minutes. Five months later, after joining the Triathlon Transformation Program, I ran a 5k in 24:45 and a 5k at the end of a sprint tri in 27:25

    Before the program, my average bike pace at a sprint triathlon was 15.3mph. In the latest triathlon, my average pace was 19.96 mph.

    Beyond the timing numbers, the biggest improvement was in my ability to run while keeping my heart rate low and stay in zone 2. Before the program, I would be running like a 16 minute mile in zone 2. Now, I am around 12 minute miles while in zone 2.

    Name 2 or 3 things that have made the biggest difference in your journey.
    Consistency and pushing my limits. Prior to joining full circle, all my workouts were too easy and I wasn’t really making as much progress.

    What excites you the most about being involved in triathlon? 
    The fact that there is always room for improvement and that I can see what I’m able to achieve when I put in the work.

    What would you say to another person who was on the fence about joining our training program?
    The coaches are very knowledgeable. They are able to provide lots of general information, specific information for you, and even specific information about race courses.

    Do you want results like these?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

    Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much more.

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  • Blogs, Race Specific, Run

    Mastering The Miami Marathon: Tips For Insider Success

    Mastering The Miami Marathon

    Tips For Insider Success

    Here are some quick tips you can apply this week and on race day to make it a great race.

    #1. Rest During Race Week

    I know you are concerned about losing fitness when you take rest days or easy days, but this is so untrue.

    When you rest, you get stronger and faster because your body can recover, rebuild and assimilate all the training stress you have been applying to it over the last few weeks.

    This doesn’t mean sitting on the couch and eating ice cream.

    An easy week leading to the race means reduced overall volume and a few well-placed ORPS (Over Race Pace Sprints). See a sample week at the bottom of this blog…

    #2. Eat for Success before, during, and after the race

    Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?

    Not very! That is my point.

    Plan your pre-post and during the race nutrition NOW.

    This one factor can throw all your hard work down the drain.

    You can be the fastest, strongest runner out there, but if you don’t fuel up well, your body cannot deliver the performance you desire.

    Why risk it? If you want some suggestions on pre-race meals, check out my blog, Top 3 Tried and True Pre-Race Breakfasts. This is highly individualized so stick to what you have used in training for your race and adjust slightly for higher performance on race day.

    Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!

    #3. Stretch

    With reduced activity this week, you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week. 

    #4. Write out a Race Plan and stick to it

    A race plan is something I recommend, so you have a map to follow to guarantee success.

    Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including your race day goals.

    This includes:

    Eating meals that will support your race; complex carbohydrates, quality protein, and good fats.

    • What sports nutrition will you use during the race, and when to eat it
    • Warm-up training routine
    • Your goals for the race itself
    • Heart rate and pacing plans during the race and
    • Your recovery details post-race- (What’s your reward??)

    This can be as detailed or simple as you like.

    The important thing is to write out your goals in a positive light. 

    Avoid statements like, “I hope I don’t quit.”

    Instead, write, “I will run at my goal race pace from aid station to aid station,” or “I will hold 8:15 minute miles for my last 3 miles.”

    You may also want to include any concerns about the race and write out your solutions to them in case they occur.

    For example, if you are concerned about how to pace the bridges in the race. Pace yourself more gradually as you start the climb, so you have energy at the top of the bridge to run down with momentum and good form.

    Or another example would be if you are worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.

    I like the program on this website –
    Run Pace Chart

    Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time.  Then announce it to your friends and on social media!

    #5. Sleep 

    I know, you are superhuman and can get by on 5 hours of sleep a night; Wrong!!!

    You are only fooling yourself.

    Yes, you can do this a few days a week, but if you are consistently sleeping 5 hours or less a night, you are being less productive and sacrificing a good performance from your body and brain; the research is there.

    I’m a big believer in putting science to the test. Get eight-plus hours of sleep for five nights in a row, and I guarantee you will feel superhuman even without caffeine!

    #6. Get Your Race Packet Early

    Pick up your packet early. Wear your compression socks, and browse the expo as you sip some organic coconut water. Then,  get off your feet.  Avoid the chaos.

    #7. Mantras

    Half and full marathons are long distances, and you can lose focus easily during the race.

    Pick a few mantras to keep you present “in the moment” and focus on your breathing.

    Some of my favorite mantras are:

    “Fast Arms, Fast Feet”
    “Quick Light Feet”
    “I Got This”
    “Right, Left, Right, Left”
    “Fall Forward”

    #8. Hit the port-o-potties before you start

    There are lines of people for the bathrooms along the race course; avoid the wait by emptying your bowels before the race starts.

    #9. Start with a Disposable Water bottle

    So you can skip the lines at the first three aid stations. Add a pinch of natural sea salt or your favorite electrolytes. You can get to the aide stations farther down as it gets less crowded.

    #10. Smile

    Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners, and be grateful for your awesome, strong, and successful body.

    Now, have an awesome race!

    I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻

    Namaste,
    Coach Erinne

    BONUS: Sample Week Leading up to Race Day

    Monday

    Sleep in, stretch using a foam roller and write out your race plan; Put your race plan for the weekend and send it to your coach for feedback, and get a massage.

    Tuesday

    Start with a dynamic warm-up, an easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run).  In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with a total body stretch and core routine specific to running.

    Wednesday

    Easy 45-minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time. 

    Thursday

    Similar to Tuesday

    Friday

    Day off, mental and physical prep; pick up your packet today.

    Saturday

    Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, and prepare for temperatures accordingly with layers.

    Sunday

    Race Day, make it a great day.
    Follow your plan, and don’t forget to SMILE and Enjoy!
    You Got This!!!

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today, or better yet, click this link:  https://go.appointmentcore.com/book/umg5sS to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30-minute session to ask me anything about triathlon, health, and wellness, or holistic lifestyle/nutrition.

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much more.

  • Blogs, Run

    Improve your run cadence with a jump rope.

    Improve your running cadence by jumping rope

    Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

    Jumping rope improves cadence, and helps you become more springy.

    If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

    Just use the same motion with an imaginary jump rope.

    If you want a challenge, try one-legged jumps too.

    Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

    Happy jumping!

    Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

    Give me just 3 hours of your time and I guarantee you’ll leave knowing…

    • What good running form looks and feels like
    • How to run faster with a lower heart rate
    • The most important muscles to turn ON before you run, to prevent injury and improve performance
    • Your personalized training zones to help you prepare for your next race
    • The best running shoes so you can run for the rest of your life

    Plus so much more.

    But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Run

    Which Body Parts Contribute to Running Performance?

    Which Body Parts Contribute to Running Performance?

    What’s up Runners and Triathletes?

    Do you know the most important places in the body that contribute to running performance?

    As you know, running is a total body movement  but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

    Sitting is the new smoking

    Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

    Running shoe choice and high heels

    High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.

    These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.

    The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.

    Add more running volume and you can be in a world of pain.

    Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!

    Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.

    There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!

    Register For Run Essentials

    Get more info on Run Essentials by clicking here.

    Keep an eye on your inbox for more details, or on our social media pages. Happy Running!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Run

    Ready To Run?

    Ready to Run?

    With running season here, I want to share my video on running posture for your best run performance.

    Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.

    Good posture is essential from toes to nose for life and running. 

    Think about being tall but relaxed.  

    Ears over shoulders.
    Shoulders over hips.
    Hips over knees.
    Soft knees over feet 
    and then
    Fall forward from your ankles.
    Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line.
    Pull heels up with a relaxed ankle one at a time
    and repeat – NOW you are running!

    Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.

    Check out this quick video to see it in action:

    It’s that simple!

    Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?

    Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.

    Click here to register now!

    Watch your inbox for more details or on social media. Happy Running!

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

     

     

     

     

     

  • Blogs, Run

    Ditch the High Heeled Running Shoes

    Ditch the High Heeled Running Shoes

    This is an extremely controversial topic!

    Just like many things in our country, the more marketing money behind something, the more you think you need it.

    This is definitely the case with running shoes.

    Nike, Hoka and many of the most popular brands have runners believing they need the most expensive shoe, with the most cushion to prevent injury.

    But is that really true? I’m going to say a big NO!

    Our body was designed to be able to run naturally, from the lion or the dinosaur with NO shoes. Why NOW do we need 4 inch cushions under our feet. I understand you need a shoe to protect your feet from the surface of the ground but it’s important for your body’s biomechanics to actually feel the ground as you run. 

    Most running shoes have elevated heels and toe boxes, which then puts all the pressure and impact on the ball of the foot where it’s not meant to be.

    How do I know this? 

    Go test it for yourself.

    Run barefoot on the grass and see how you land naturally and that is how you should be landing all the time, on your mid foot, to help absorb the shock of impact with your toes splaying out and your arch flattening.

    If you have an orthotic or a shoe that blocks this natural motion, where does the shock get absorbed?

    Further up the chain in your leg from you ankles, knees, hips, back and neck.

    This is partially to blame for so many running injuries. When you cannot feel the ground with your feet, you can have terrible technique and not feel it because of all this cushion.

    Also think about the instability of being so high off the ground and trying to balance.

    Running is essentially one leg balance over and over again.

    Try to balance on one foot in the 4 inch cushion shoe for 30 seconds. Then do it again barefoot.

    Barefoot is much easier because there are natural mechanoreceptors in your foot that can feel the ground and help your body stabilize itself. 

    Shoes Matter!

    I found out the hard way after 8 years of being stuck in the wrong shoes, and orthotics.

    I was running longer and longer and getting more and more pain and injured.

    I started having major hip pain and bursitis first, then IT band syndrome and finally plantar faciitis.

    Several cortisone injections and heavy, stiff motion control shoes later- I decided to get out of the medical model and do some research.

    I found Jay Dicchary’s Book Runner’s Anatomy, and my journey to healing began.

    I got rid of my orthotics, motion control shoes and have never had a cortisone shot again. 

    I started getting STRONG from my toes and feet to my head, walking barefoot when it was safe to do so, running in natural zero drop running shoes.

    I also love the Foot Collective on Instagram and the Melt Method to help bring awareness to foot strength and mobility. 

    Here, my mentor, Paul Check discusses more about the importance of training in shoes that allow you to feel the ground.

    Are you training for the Miami Marathon or another upcoming running race?

    JOIN ME SEPTEMBER 16th, AT TROPICAL PARK TRACK IN MIAMI FOR MY RUN ESSENTIALS CLINIC – WHERE YOU’LL TRANSFORM YOUR RUNNING IN JUST 3 HOURS — GUARANTEED.

    CLICK HERE TO REGISTER NOW!!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

     

  • Bike, Blogs, Race Specific, Run, Swim

    Beat the Heat! How to train and race when it’s HOT outside!

    Beat the Heat! How to train and race when it’s HOT outside!

    It is HOT! The hottest it’s ever been in the history of the world, according to the news!

    Please be careful when training in the heat.

    Training in the heat can cause excess dehydration, high heart rates, heat stroke, and death! But you can do lots of things to help your body handle the heat and still be able to train and race.

    • Practice training in the heat gradually. Start with 15-30 minutes and increase based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.
    • Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate per a post sauna.
    • Hydrate and fuel a little extra than you think you should. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.
    • Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes.
    • Cooler drinks can help while training in the heat, but be careful with cramping in the stomach if the drink is too cold; one tip is to hold the ice water in your mouth for a few seconds before swallowing and take smaller sips.
    • Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.
    • Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer.
    • Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!
    • Never skip an aid station on the race course; reduce your pace to keep moving forward as needed.

    I used every single one of these tips while riding across the desert during RAAM last year. They make a big difference for me and my athletes racing warmer races.

    Happy heat training and racing!

    Join my private Facebook group, Triathlon Obsessed, for tons of tips and triathlon support!

    If you’re curious about what’s possible with your training, schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: http://www.scheduleyou.in/5ZIsVaU 

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Run

    Hopping Drills for Running

    Hopping Drills for Running

    Finding your Spring; One great way to get faster and stronger for running is doing hopping drills.

    These types of plyometrics increase strength and stability in your muscles and ligaments and find the spring in your step!

    The goal is have quick light feet, with a very quick rebound off the ground which will transfer to your foot strike on the run.

    Start with proper running form and posture first and start hopping with two feet. Think of your legs like carbon fiber springs- strong but supple!

    Advance to the single leg hops with control. This increases your ability to balance on one leg and helps you learn to have less contact time on the ground. Running is all about being able to balance while moving on one leg to another… add these drills and see and feel how your technique and speed improve on the run.

    If you’re struggling to hop on one leg, I suggest balancing with one leg first until you can maintain your balance without falling over, then move to double leg hops and finally single leg hops.

    Also choosing a soft surface and natural running shoes or even barefoot can greatly improve your foot strength!

    Happy hopping!

    Curious about Full Circle’s Triathlon Transformation program?
    Want to learn more? You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! http://WWW.SCHEDULEYOU.IN/5ZISVAU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Bike, Blogs, Mindset, Run, Swim

    Drills, Drills, Drills…

    Drills, Drills, Drills…


    Why do you need to do your drills?

    I promise it’s not to annoy you, although many athletes think so…

    It is actually to program a new neuro pathway from your brain to your body to help you swim, pedal your bike or run with better form and efficiency.

    What does that mean?

    Your brain sends messages to your body to perform the movements of swimming biking and running. If you are doing it incorrectly over many days, months and years the pathway gets reinforced over time, even if it is inefficient.

    I’ll use swimming as an example.

    If you were never taught HOW to swim with proper form and technique, you find a way to move in the water that is most likely incorrect. The more you swim with incorrect form the more reinforced that neuro pathway is.

    When you decide you want to get a video analysis from an experienced coach- they should point out what you are doing well and also what you need to do differently to improve performance.

    The patterns you learned by winging it, now need to be unlearned. And new patterns created doing it the correct way.

    But just telling or showing you what you are doing incorrectly is only the first in a multi step process to correct your inefficiency.

    There are so many moving parts that go into swimming well.

    So that is where drills can greatly speed up the process of reprogramming those movement patterns.

    There is a catch.
    You must do the drills correctly if you want them to help you perform better.

    So many of my athletes skip over the drills when they get to a certain level of confidence and that is a HUGE mistake.

    Drills performed correctly as a part of every single training session can greatly improve the speed at which you become more efficient and get faster.

    Drills are created by taking a small section of each phase of the SWIM, BIKE OR RUN. For example, with the freestyle swim stroke (which has so many moving parts) the drills allow you to isolate them so you learn how to do it correctly without getting overwhelmed.

    Drills need to be performed over and over and over to perfect them so that you can then know and feel where that move falls into place within the freestyle swim stroke.

    It takes a trained eye and years of experience for coaches to be able to:

    -Assess a swimmer correctly
    -Isolate what they are doing well and what needs work
    -And then teach them the drills to practice to correct their form and
    -Finally put it all together!

    I can say for 100 % certainty I have that skill and can help you identify your limiters and give you the drills to correct them, but YOU have to do the work, repeat the drill over and over and over to create the new neuro pathway in the brain and the body so the correct form is the default move!!!

    So, if you want to improve your swimming, biking or running or any sport, you must do the drills and do them correctly over and over and over again.

    Even the best athletes in the world are doing their drills on a daily basis to reinforce good technique!!

    Happy drills training!

    Want to see how we can improve your technique?
    Reach out to learn more about our a 1-on-1 video analysis.

    Save $50 off your next video analysis in person or virtually Space is limited.

    CLICK HERE to secure your spot for a Swim Video Analysis now!

    OR, Contact me now to schedule a call and I’ll save you a spot for a session!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Run

    Running Season; Do you really need orthotics or something else?

    What’s Up Runners,

    I am loving this new article sent to me by my good friend Dr. Todd Narson, a Sports Chiropractor on South Beach.  Please read it here…
    https://correcttoes.wordpress.com/2012/08/17/arch-support/

    Finally, I am reading something completely different and TRUE regarding what it means to have arch support. This concept is unfortunately so foreign to podiatrists, physical therapists and running store owners who immediately recommend “orthotics” or a certain type of extra bulky, super cushiony running shoe that is the exact opposite of what most runner’s need; 

    STRENGTH in their feet, legs and core.

    I applaud Dr. Ray McClanahan for writing this article and for explaining what true arch support is and what you are actually getting with orthotics and bulky shoes could be hurting you greatly in the long term.

    Here’s a short quote from the article: “Pushing up in the open space of the foot has the significant long- term consequence of weakening of the muscles that span the open space of the arch, which are called the intrinsic muscles of the foot, as well as the numerous muscles in your lower leg which send tendons into their final insertions, many of which are in the ends of the toes.”

    If you are a runner and constantly injured, in pain or just looking to get faster, strength is an essential component in your ability to get pain free and perform. You cannot skip this step without paying for it later.

    Here at Full Circle Coaching we include the strength training that is a priority for your feet and entire body to allow you to achieve your running goals. One-on-one video analysis or in group setting is available as well as custom  strength training programs.

    or sign up for my 1 day, 2 hour Run Essentials Clinic- Im partnering with Footworks Miami and Athletix rehab to bring the best information to help you improve your running.

    Are you training for the MiamiMarathon or another upcoming running race?

    Then you need register for my upcoming Run Essentials, a 2-Hour clinic on September 18th, 2021, at Footworks South Miami. Click this LINK to register NOW!!

    Watch your inbox for more details or on social media. Happy Running!

    I look forward to hearing from you today and hope this article helps you in some way!  Feel free to ask me any questions or leave a comment.

    Ready to improve your running?

    Attend my RUN ESSENTIALS CLINIC – September 18, 2021 with Footworks Miami and Athletix Rehab.  You can improve your run performance in 2-hours.

    Especially, if you’re training for the Miami Marathon or another upcoming running race.

    Register for my upcoming Run Essentials Clinic, September 18th, 2021, at Footworks Miami. Click this LINK to register NOW!!

    Watch your inbox for more details or on social media. Happy Running!

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.