Nutrition Saucony


Healthy recipes for runners

Nutrition is a key part of any athlete’s playbook when it comes to training, performance and recovery.  Saucony athlete and nutritionist Elyse Kopecky has been serving up (pun intended) a cornucopia of recipes for runners and athletes that meet the demands of taste buds as well as the training load.

Elyse’s athletic background started as an elite collegiate cross country runner where she met her longtime running partner, friend and Olympian Shalane Flanagan. As her running career took her abroad, she attended cooking classes throughout Europe, Africa, and Asia. Armed with amazing recipes from around the world, Elyse began cooking to fuel her athletic endeavors.

She discovered that by incorporating more fats into her diet, she was stronger, healthier, and happier than ever before. Inspired to share her message, she has authored two cookbooks with Shalane.

From her books Run Fast. Eat Slow and Run Fast. Cook Fast. Eat Slow, Elyse shares a selection of healthy recipes for runners to keep you fueled from breakfast through supper time for a power-packed training day.


  • 2 cups almond meal
  • 1 cup old-fashioned rolled oats (gluten-free if sensitive)
  • 2 teaspoons ground cinnamon
  • 1⁄2 teaspoon ground nutmeg, optional
  • 1 teaspoon baking soda
  • 1⁄2 teaspoon fine sea salt
  • 1⁄2 cup chopped walnuts (optional)
  • 1⁄2 cup raisins, chopped dates, or chocolate chips (optional)
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrots (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1⁄2 cup dark amber maple syrup
  • 1 teaspoon vanilla extract, optional

Position a rack in the center of the oven. Preheat the oven to 350°F.

Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, raisins, dates, or chocolate chips (if using).

In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be thick.

Spoon the batter into the muffin cups, filling each to the brim.

Bake until the muffins are nicely browned on top and a tooth-pick inserted in the center of a muffin comes out clean, 25 to 35 minutes.


  • 1 cup quinoa, rinsed and drained
  • 2 cups grated carrots (about 2 large)
  • 2 cups thinly sliced purple cabbage
  • 3 green onions, white and green parts sliced
  • 1 cup packed mint leaves, chopped (cilantro works too)
  • 1 cup packed basil leaves, chopped
  • 1 jalapeño or serrano pepper, seeds removed, minced (optional)
  • 1⁄2 cup roasted peanuts, chopped
  • 1⁄4 cup extra-virgin olive oil
  • 1⁄3 cup fresh lime juice (2 to 3 limes)
  • 2 tablespoons soy sauce or tamari
  • 2 tablespoons honey (or maple syrup)
  • 1 tablespoon fish sauce, optional

Here is a foolproof method to cook quinoa: In a medium saucepan over high heat, bring to a boil 11⁄2 cups water and the quinoa. Reduce the heat to low and simmer, covered, for 15 minutes or until all the water has been absorbed.

Transfer to a large salad bowl, fluff with a fork, and set aside to cool.

Meanwhile, put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce (if using) in a glass jar or bowl and stir to combine.

Once the quinoa is cool, add the carrots, cabbage, onion, mint, basil, and pepper (if using) to the bowl and toss to combine. Add the dressing and toss again. Taste and, if needed, add more fish sauce or soy sauce.

Top with the peanuts. Chill in the fridge for at least 1 hour or until ready to serve. 5 This salad will stay fresh in airtight glass containers in the fridge for up to 5 days.

Can't Beet Me Smoothie - Elyse Kopecky


  • 1 steamed beet*, peeled and quartered
  • 1 cup frozen blueberries
  • 1 small frozen banana
  • 1 cup unsweetened almond milk or other milk of choice
  • 1 cup coconut water
  • 1-inch knob fresh ginger, peeled (use edge of a spoon)
  • 1 tablespoon almond butter

In a blender, place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter.

Blend on high speed for several minutes until smooth.

For rushed mornings, this smoothie can be made the night before. Simply stir in the a.m. and sip while you lace up.

*QUICK STEAMED BEETS Cut unpeeled beets into quarters. Place in a steamer basket in a small pot and fill with just enough water to reach the bottom of the basket (to preserve nutrients you don’t want the beets simmering directly in the water). Cover and bring the water to a boil. Reduce the heat to low and simmer for 20 to 25 minutes. Cool, peel, and store in the fridge for up to 5 days.

Elyse Kopecky - Bison Burger


  • 1 egg
  • 1⁄2 cup crumbled feta cheese
  • 1⁄4 cup almond flour or almond meal
  • 1 tablespoon minced fresh oregano leaves or 1 teaspoon dried
  • 2 cloves garlic, minced
  • 1⁄4 teaspoon fine sea salt
  • 1⁄4 teaspoon freshly ground black pepper
  • 1 pound ground bison (buffalo) or ground beef, lamb, or turkey
  • 4 whole-wheat pitas or hamburger buns, optional (or serve on top of a salad)

Optional toppings: hummus or guacamole Preheat the grill to medium-high.

In a large mixing bowl, combine the egg, feta, almond flour or meal, oregano, garlic, salt, and pepper.

Add the meat and use your hands to combine, being careful not to overwork the meat.

Form into 4 equal-size patties about 1 inch thick.

Grill the burgers, flipping once, until a thermometer inserted in the center registers 160°F and the meat is no longer pink, 3 or 4 minutes per side.

In the last minute, warm the pitas or buns on the grill (if using).

Find Your Fit Nutrition


Sports Nutrition: Find Your Fit

One size does not fit all when it comes to sports nutrition. Just as its important to find a running shoe that is specific to your individual needs, the same goes for nutrition.

As runners and endurance athletes, sports nutrition is an essential part of your success in training and racing.

With literally hundreds of different sports nutrition options available, it can be an overwhelming process to figure out which one is best for you. We have provided a breakdown of some of the top rated nutrition products from fellow JackRabbit runners, broken down by type.



Maurten Drink Mix | Best Nutrition for Runners


If you want both hydration and lot of energy – this is the product for you. One serving contains 40 grams of carbohydrates (500 ml). Use it before, during and/or after activity.



When you sweat, your body loses vital minerals and electrolytes that need to be replaced for healthy recovery and lasting performance. Nuun Sport provides a great balance of ingredients for mineral replenishment and optimal hydration before/during/after your workout.


Best Nutrition for Runners | Gu Energy Roctane Drink Mix


Created for high-intensity and demanding activity, Roctane Ultra Endurance Energy Drink packs more electrolytes and carbohydrates than your average electrolyte drink. Each serving is packed with branched chain amino acids to decrease muscle damage. Taurine is also added to improve cardiac output.



Gu Energy Gel | Best Nutrition for Runners


Created for daily training and competition, GU Energy Gel packs energy-dense calories in a portable packet to help sustain energy demands of any duration or activity.

The 100-calorie packets contain carbohydrates (maltodextrin and fructose) that use non-competing pathways to help maximize carbohydrate absorption and utilization while diminishing stomach distress


Huma Energy Gel | Best Nutrition for Runners


Hüma energy gels combine 100% all-natural ingredients and are made with real fruit, making Hüma the best-tasting energy gels on the market. Finally say goodbye to those upset tummy aches!


Honey Stinger Energy Gel


Get buzzin’ on your bicycle with Honey Stinger’s Classic Energy Gel made with pure honey. This versatile pocket of energy is packed with sodium, potassium and B complex vitamins to aid fat and protein absorption, breakdown carbs and provide maximum energy output with full recovery.



Gu Stroopwafel


The GU Energy Stroopwafel is a delicious addition to your nutrition plan that’s rich with essential nutrients, light on the stomach, and easy to digest before or during activity. It tastes great with pre-ride coffee, during a gran-fondo or ultra-marathon, and anytime you are looking for an alternative energy source to power your performance. Not your average waffle, this syrup-filled creation has the nutrients that make GU products great like essential amino acids, electrolytes, and carbohydrates.


UCAN Energy Bar


Try the first UCAN Snack bar with plant protein, featuring our revolutionary UCAN SuperStarch for steady energy, plus protein, fiber and healthy fats to curb cravings!


Skratch Energy Bar


The Skratch Labs Anytime Energy Bars are powerful enough for endurance workouts but tasty enough for a snack any time of day. They’re made with real ingredients, like oats, nut butter, sea salt, brown rice crisps, and quinoa crisps. The folks at Skratch Labs don’t like putting extra junk in their bodies and they don’t want you to either, so these are free from anything artificial or unnecessary such as artificial sweeteners, coloring, or flavoring agents.



Gu Energy Chews | Best Nutrition for Runners


Now the GU you can chew comes in a convenient sleeve with two-servings per package. Created for daily training and competition, GU Energy Chews pack energy-dense calories in a portable packet to help sustain energy demands of long duration activities. With 80-calories per serving (two servings per packet), Energy Chews contain carbohydrates to keep you fueled while delaying bonking by sparing your glycogen stores.


Honey Stinger Energy Chews


Honey Stinger Energy Chews are made with 95% natural organic ingredients for a low glycemic index. Pop a few of these tasty chews for a dose of carbohydrates and electrolytes before or mid-run to help get you going


Jelly Belly Sports Beans


Sport Beans Energizing Jelly Beans are formulated to help fuel the body during intense exercise. Clinically proven to maximize sports performance, each bean is loaded with carbs for fuel, electrolytes to help maintain fluid balance and vitamins to optimize energy release and protect cells against oxidative damage. Flavored with real fruit juices and other natural flavors, they come in a convenient resealable bag that you will love.


It’s time for you to Find Your Fit with nutrition. A big part of finding the right nutrition is trial and error. This involves using different products throughout your training to determine which is the best fit for your specific needs. Tell us what nutrition works best for you!

Fun Runs Nutrition






When we invited you to share the journey of our two JackRabbit pals, Jorge Almeida and Kelli Christensen, as they prepared to race the Boston Marathon for the first time, little did we know that the Boston Marathon 2018 would turn into one of the most epic days in the history of the race.

For those who were hiding under a rock that Monday in April, the Boston Marathon 2018 was insane! Torrential rain and near freezing temperatures coupled with high winds made for almost comical race conditions as everyone lined up to run the 26.2 miles to Boylston St.

Before we hear from our two runners Jorge and Kelli, let’s celebrate the fact that American Des Linden won the women’s race under amazing conditions and the first US woman to win the race in 33 years. Her win was even more impressive as it also included waiting for fellow US marathoner Shalane Flanagan (winner of the NYC Marathon 2017 in case you forgot) as she took a 31 second trip to a porta potty during the race.

How Was The Boston Marathon?

This week – after we gave our two feisty athletes the chance to get their body temperatures back to normal – we check in with Jorge and Kelli to hear their stories of this epic day in April.

Read Part 1 of our interview here.

Read Part 2 of our interview here.

Pre-Race Morning

JackRabbit: Once you saw the weather forecast, what were your expectations of the day?

Jorge Almeida: I was definitely expecting a tough race, but I felt prepared prior to the start because I had run a marathon in the rain once before, and this time I felt I had sufficient layers and a handy rain poncho.

Kelli Christensen: The early predictions were rainy and 50’s, so I ordered a rain jacket and figured it wouldn’t impact my performance all that much. In fact, while I was not excited about the rain, I did like the idea of cooler temps. Once we got there, the weather kept changing, but I knew it was my year to run Boston and decided I was going to make the best of it no matter what.

  Did at any point you consider not running on Marathon Monday?

  This never came across my mind. I had already worked so hard to get there so I was for sure going to go through with it.

  The only time I considered not running was standing in the start corral waiting for my wave to start. The wind was whipping, the rain was driving down and I was starting to think I’d never make it a mile, let alone all the way to the finish line. But, once we started running, I stopped thinking about that and just concentrated on completing one mile at a time.

  Talk us through the pre-race morning compared to other marathons.

  I was more conscious about the need to hydrate because I’ve learned in prior races that just because it’s not hot or you’re not sweating (due to the rain) people tend to forget to hydrate – yet it’s still important! I was also more appreciative of the volunteers and people supporting us at the start because they were out in the bad weather with us!

  We took the subway down to Boston Common where they were loading the pre-race shuttles and it had already been raining for quite a while. The first thing I noticed was how many school buses were waiting to take us all to Hopkinton. There were buses as far as the eye could see. We dropped bags at gear check, trying to avoid puddles and mud. The volunteers were amazing and super excited, which helped me keep a positive outlook. The bus drivers were great – they had the heat on high in the buses and it was a welcome reprieve from the dreary morning. The bus ride felt much further than 26 miles. Everyone on our bus was pretty quiet. When we got to the Athlete’s Village, the rain was coming down harder and I noticed small piles of snow everywhere. They had two tents set up, but the ground was soaked and there was wet, slippery mud everywhere. Lines for the bathrooms were long and once you finally got in, it was raining in there too! We worked our way to the middle of the tent and set up a waiting area with garbage bags. It was so unbelievably wet and windy, it seemed impossible that they were actually going to start the race, but then they started calling the waves. There were a lot of serious faces in the tent we were in and I don’t recall much talking. I think everyone was focused and trying to stay strong. I imagine the Village would have been a lot more fun had the weather been nice and dry.

  You were running essentially in a shower! What did you wear and really, did any of it keep you warm/dry or protected? Did you care?

  I had two layers of long sleeves, a hat to protect my face from the rain, double gloves and the rain poncho. I didn’t feel that cold at the beginning and I was definitely trying to keep as dry as possible (which was a tip I was given) and I even avoided stepping in big puddles of water on the road, but by the time I reached mile 5/6 and the rain got worse, I gave up and didn’t care anymore. I was already drenched and while the rain poncho helped, my sleeves were wet and so were my gloves. At that point, I clenched my gloves and water just dripped and poured out.

  I planned to run in capris, a tank top and rain jacket. I also had gloves, sleeves, a visor and sunglasses with clear lenses. I brought toss clothes and wore throw- away shoes anticipating the wet conditions. When we were in the tent, I changed my shoes and socks, and added a garbage bag over my clothes, hoping it would make the walk to the start more comfortable and put a knit hat over my visor to keep my head warm. I anticipated tossing the garbage bag and hat, but ended up keeping them on the entire race. It didn’t take long for everything to become water logged. There were rivers of water running down the streets and even if I managed not to step in a puddle, someone next to me would and my shoes would fill with water. I shed my sleeves and sunglasses at mile 17 and my gloves at mile 20 because they were completely soaked and not helping anyway. I think the garbage bag and the hat helped me keep heat in because while I was definitely cold and wet, it did not really impact my ability to run. I know many runners had to seek medical help for hypothermia, so my outfit may have looked goofy, but it worked for me and made it possible to keep going.

The thing I found the most challenging was getting to my nutrition. It was under water soaked layers and my hands were so cold, I had to completely stop and really work to fish it out of my pocket. I stuck to my plan even though it was challenging and time consuming because I knew if I didn’t, I would jeopardize my ability to finish. The other funny thing that happened was that my number belt became so waterlogged it stretched out completely and was falling down around my knees. Again, because my hands were cold and numb, I had to stop and ask a spectator to help me wring it out and tighten it back up!

The Race

  What was your energy like and that of your fellow athletes?

  Energy was still high at the beginning of the race but as the rain kept pouring I did notice morale went down. It only picked back up at times when we had more support from the crowd.

  While the spectators were incredibly loud, I found that everyone running around me was relatively quiet. I think we were all mentally focused on the task at hand. The weather was such that just when you though the worst was over, something would change – the wind would pick up, the rain would come down in sheets or it the rain drops would start freezing. It required all the mental toughness I had just to keep moving forward.

  Did you change your nutrition strategy based on the weather conditions on the day?

  Not really other than the bigger focus on hydrating in the rain.

  No, I followed my plan exactly. The challenge was how much time it took because my hands were so cold.

  What were the most memorable aspects of the course?

  A pleasant memorable moment was when we hit Wellesley College as the crowd was so loud you could start hearing them a mile before we arrived. Not so memorable was when we hit “Heartbreak Hill” as I now understand why they call it that. My pace dramatically slowed down and I almost got a cramp on that hill.

  The spectators were the most memorable thing about the course. I was stunned that so many people were out to spectate in that weather. Every single mile we ran had so many people cheering and shouting words of encouragement. It was incredible. One of the best signs I saw was “Welcome to Boston. Even Mother Nature hates us!” All the landmarks I had read about were amazing to experience in person – the scream tunnel, the Newton Fire Station, the Citgo sign, the left turn on Boyston – so cool. The pleasant surprise to me was the hills weren’t as bad as I was expecting – thanks Coach!!

  Did you have to change your overall race strategy at all? How did you adapt?

  I came out stronger out of the gates at a faster pace then I initially wanted mostly because I wanted to get done faster and get out of the rain. This ending up having an adverse effect as I ran out of gas towards the end of the race.

  Not really. My main goal was to go and enjoy the entire experience. I was well-prepared and I knew if I followed my plan, I was going to be able to finish. I just had to stay mentally strong and not let the weather get to me.

  What were your thoughts as you ‘turned right on Hereford and left on Boylston’ and saw the finish line?

  “JUST FINISH”. I was excited to be on the iconic street and last stretch but at the same time I was ready to cross the finish line and change into warmer clothes!

  It was incredible. Many runners decided that was the time to shed their layers on Hereford, so that street was littered with all kinds of obstacles, but once we turned left on Boylston, it was surreal. There were hundreds of people on both sides of the street and it was so loud!! It was an amazing experience. I crossed the finish line and I will never forgot the first volunteer who congratulated me. It took me a moment to process that it was over and I had really done it.

Post-Race Thoughts

  What did you do post race? We’re assuming it did revolve around getting warm!

  Luckily, I had warm clothes waiting for me at the end, so I quickly changed and tried to stretch but was definitely sore. I also tried to drink a lot of liquids.

  Post race was rough. I got very cold very quickly and lost all ambition to walk across the park to meet friends. The volunteers put us in silver heat sheets – the fanciest ones I’ve ever seen – they had arm cut outs, hoods and velcro to keep them closed. They put the hoods up so we went from looking like a ragged group of water logged runners to little silver aliens in matching hoods. I collected my dry clothes, eventually reconnected with my boyfriend at the subway station and we made our way back to the hotel. At that point, I had been in the non-stop rain and wind for at least 8 hours and I was so relieved to be inside. I spent a long time in a hot shower, drank a protein shake and napped for a while in the cozy hotel robe. After waking up, I donned my new marathon jacket and we went downstairs at the hotel for burgers and cocktails. Believe it or not, it was still raining!!

  Once your immediate needs were met, what were your thoughts about running your first Boston in 2018. Did the race meet all your dreams and expectations?

  Overall, I thought the experience was tough (because of the weather) yet still special. My only wish now is that I could’ve experienced the race on a better weather day, therefore, I plan to run it again soon.

  Yes, it was an amazing experience from start to finish. I still catch myself smiling that I ran Boston and perservered in such crazy conditions. I’m sure this will be a race that will be talked about for years to come.

  You’ve run Boston!!! Now what?

  My next marathon is another big one – and another first for me – New York City marathon in November.

  This was my big race for the year. I’ve got some shorter events on the calendar, but nothing that will compare to the epic nature of the Boston Marathon.

  Any final thoughts on your Boston Marathon experience?

  These were the most brutal conditions I’ve ever had to run in but it was totally worth it. I was so humbled by the crowds cheering us on most of the race – they didn’t want to leave us suffering the harsh conditions alone. That meant a lot!

  From a girl who could barely run a block without stopping, to crossing the finish line at the Boston Marathon, it’s been quite a journey and I’m so grateful to everyone who supported and believed in me along the way.



Shop Boston Marathon Gear



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Q: Why Do We Need Sport Supplements?

A: The faster you run, the more you need replenishment of carbohydrates.

Proper sports nutrition matters. Your body uses two primary sources of fuel to feed the muscles when you’re running – fat and carbohydrates. Fat is an abundant resource, that slowly breaks down into useable energy, typically over long periods of time, and at low intensities – such as walking. When we’re running at higher intensities, our body demands energy quickly, preferring to use readily-available carbohydrates stored in your muscles as glycogen. Therefore, carbohydrates are your number one fuel source during a race. As a general rule the faster you run, the more your fuel will come from carbohydrates.

Sadly, we can only store enough carbs for about 90 minutes of running at half marathon pace and about 2 hours when running at marathon pace. That is why we need to be consuming fuel as we are running. When glycogen is digested, it goes through the intestinal wall and is absorbed by the muscles. Although sports supplements won’t inject glycogen directly into your muscles, these quick carbohydrates will make you feel more invigorated. This “second wind” feeling comes from your body having more readily digestible and useable energy in the bloodstream.

Q: How often should you use Energy Gels, Chews or Bars?

A: At least once every hour.

If you are running beyond 75 minutes, do not wait until you are already tired or hungry. By that time, your stomach will have already shut down and it will be tough to recover. The goal is to take in 45-90 grams of carbohydrates per hour of running, and take in some sort of energy supplement at least every 30 minutes. Start taking in fuel after 30 minutes of hitting the pavement and ingest a little more every 30 minutes. The idea is to keep your energy level steady and stop fatigue and hunger before it stops you. You do not want to intake more than one full gel every 45-60 minutes. Consider alternating between caffeine and non-caffeine energy gels too to ensure you don’t take in too much caffeine.

Should I take an energy supplement BEFORE a race? – Physiologically it is fine, but look for sources with low sugar contents to minimize a crash later on.

Q: What liquids should I consume?

A: Always-Be-Drinking-Water, sports drinks have too much sugar.

Be sure to wash down those carbs with a sip of water. Do not chase an energy gel, chew, or any carb-heavy fuel with sports drinks, which have carbs and sugars, too. Too many carbs into your gut at one time will send you dashing for the nearest toilet, and these simple sugars will be absorbed first into your blood stream as glucose, which will give you a sugar-high stomachache.

Q: What Energy Supplement should I use?

A: The most important part is to like what you are taking.

Don’t get oversold at the supplement store. The best supplements for you are the ones you respond best to. As you try out new nutritional supplements during your training runs, keep track of what you took and how you felt afterward. Did you get a burst of energy or feel sluggish? Did you hit a wall? Did your stomach get upset?

Each product has its own unique blend of sugar and other ingredients, so try several different flavors and brands, to determine which product gives you a boost without upsetting your stomach. It’s possible that your stomach shutdown during the latter half of the race, so try eating only a small portion of the gel, but in quicker intervals. For example, eat 1/4 of the packet every 20 minutes. If you’re training for a race, try the brand that will be offered at aid stations at the race to determine if that works for you.

  • – Energy chews: Bite-size with about five grams of carbs per chew
  • – Energy gel: Approximately 25g of carbohydrates = 45 minutes of running but taking two at a time doesn’t mean you’ll have 90 minutes of running, instead you’re likely to crash as your body attempts to process the sugar
  • – Energy bar: 22 to 50 grams of carbs, plus some electrolytes and protein

Supplement ingredients to look for that help boost performance:

  • – Electrolytes: Replace lost minerals
  • – Caffiene: Open up your blood vessels, speeding up the delivery of nutrients and giving your mind and motivation a little boost too
  • – Flavors: Can come from super-food sources like berries which are rich in antioxidants to help clear the muscles of waste products


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Fun Runs Nutrition Running Gear Training

Why Train For A Half-Marathon?

Why Train For A Half-Marathon?


If your newsfeed looks similar to ours, you know there are plenty of people getting new shoes, battling the humidity, and starting to train for fall races.


We're totally psyched for November's TCS NYC Marathon (it's the most wonderful time of the year!), but we're also gearing up for autumn half-marathons.



What do we love about the 13.1 distance?



A few of our training program coaches weigh in:


“The half is the perfect distance because it's enough that you can challenge yourself to complete it, but it isn't so hard on your body. Anyone can do it!” – Will Noonan


“The half is a great way to get into the long-distance stuff, and it can also be used by more veteran marathon/ultra-marathon runners to take a step back.” – Binu Paulose



“The half-marathon is a challenging event that you should diligently prepare for, regardless of current running fitness. In that sense, it requires you to create and adhere to a plan for achieving race day goals. Everyone should train for and race a half at some point in their running journey!” – Sarah Schultz



“They are challenging, an impressive achievement, they have the word 'marathon' in them, and you can still have brunch after. It's also a great step/goal if a full marathon is in your future.” – Maddy Mako



Ready to toe that start line?


Our half-marathon training program starts this week, and we can't wait to help you have a memorable race day!