One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology, perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016).

Running by feel is one of the most underrated skills in our sport. It helps you train smarter, recover better, and race with more confidence. Whether you’re chasing a BQ, running your first 5K, or just trying to stay consistent, learning how different efforts feel in your body is a total game-changer.

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Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state?

Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it.

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New 5K and Half Marathon Programs on the Moves App

📲 ⁠@melissa_kendter

Sources:

https://pubmed.ncbi.nlm.nih.gov/33681761/

https://pubmed.ncbi.nlm.nih.gov/23195630/

https://pubmed.ncbi.nlm.nih.gov/25315456/

https://pubmed.ncbi.nlm.nih.gov/15765236/

https://pubmed.ncbi.nlm.nih.gov/21477203/

In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.

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@melissa_kendter

• Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
• Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.
• Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.
• Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.
• Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.
• Precision Hydration. (n.d.). www.precisionhydration.com

Today’s episode is part of the “Ask Your Coach” series!
We kicked things off with a quick life update as I move closer to race day in Boston, then jumped into some rapid-fire questions from the community, including:

• How to maintain pace late in a race

• Are energy drinks helpful before long runs or races?

• The key ingredients to successful coaching

Whether you're training for your first 5K, your next half marathon, or aiming to crush another marathon, there’s always room to grow.

Take the next step toward your running goals with personalized coaching:

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Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training. 

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Research

Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each!

• heel striking , over-striding

• how to increase running mileage safely

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➡️ @melissa_kendter

https://pubmed.ncbi.nlm.nih.gov/32813597/

https://pubmed.ncbi.nlm.nih.gov/19197207/

Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training!

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📲 @melissa_kendter

The next chapter is here and it's only getting better! This has been a long time coming, but I am thrilled to finally share that l've joined the Moves App as a trainer and coach!

Moves is truly special, there's something for everyone at every stage of your fitness journey. There's so much in store, but we're starting with a celebration as a community coming together for the Tighter Together challenge.

Let's get moving! ⁠Tighter Together Challenge Sign Ups⁠

Ask your coach series: How to make a running comeback? And are warm-ups really necessary?

Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary.

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Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch!

Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in!

1- getting a defined body, build a well-rounded body

2- getting back into a routine / running post marathon

3- cycle syncing

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