Run FAS, 101 N College Ave, Annville, PA (2026)

08/16/2026

Out of 16 comprehensive form analysis sessions at runFAS last month, marathon mom Jade Rodriguez earned the 2nd HIGHEST efficiency score across every athlete tested! 🏃‍♀️💨

It’s an absolute privilege to support Jade as she trains to chase down a major new marathon PR. Helping runners optimize their movement, stay injury-free, and reach their full potential is what we’re all about.

Want to know how your running mechanics measure up?

📅 Book your personalized Form Analysis today

08/12/2026

Did your summer runs feel like moving through warm soup? 🥣☀️

If you’ve been slugging through the heat, watching your pace drop, and wondering if your fitness is secretly slipping away—I have good news.

Heat training acts like "poor man’s altitude." The hard miles you logged in July and August are about to pay off in a big way this fall. 🍂💥

Over the last few months, my athletes hit the wall, made the mistakes, and learned the hard lessons so you don't have to. I broke down the 4 biggest training shifts that will unlock your next Personal Best:

1️⃣ Why slowing down now makes you faster in October

2️⃣ The fueling myth that causes the mid-run "bonk"

3️⃣ "Pivot, Don't Panic": How to modify without losing fitness

4️⃣ The mental trick to stay motivated when motivation dips

Ready to turn summer burnout into a fall breakthrough?

👇 Read the full article on the blog:

🔗 https://www.runfas.com/post/why-your-slow-summer-runs-are-secretly-building-your-fastest-fall

08/06/2026

So thankful for all the athletes and parents who’ve reached out recently looking for running guidance and training advice.

Honestly, it means the world to me when runners I used to compete against back in high school and college reach out wanting me to coach their kids. Whether it's doing a full gait form analysis to boost running economy or building customized training plans tailored to their specific sport, I'm honored to be part of their journey.

When I send out my initial intake forms and hop on consultation calls, I notice that so many young athletes fall into the exact same repetitive traps. The good news? A lot of these issues can be fixed with basic running principles.

If you’re a parent trying to help your athlete build speed and endurance safely, watch out for these 3 Common Pitfalls:

1. The "Too Much, Too Soon" Trap 🛑
Spiking weekly mileage or intensity too fast puts massive strain on open growth plates, leading to shin splints, heel pain (Sever's), and runner's knee. Progression needs to be gradual and calculated.

2. Stretching "Cold" Muscles 🥶
Holding long, static stretches BEFORE a run actually decreases explosive power and destabilizes joints. Youth runners should always start with active, dynamic movements instead.

3. Copy-Pasting Adult Training Plans 📋
Youth athletes aren't mini-adults. One-size-fits-all online plans ignore their growth stage, biomechanics, and specific sport needs, causing early burnout or plateauing.

📥 FREE RESOURCE FOR PARENTS
I put together a quick, actionable "Parent’s Blueprint for Youth Running & Fitness" PDF covering basic pacing, warm-ups, fueling, and shoe tips to keep your athlete healthy and fast.

Drop a comment below with "BLUEPRINT" or send me a direct message, and I'll send the free PDF guide straight to your inbox!

If you're looking for personalized coaching, custom pacing zones, or gait analysis for your runner, let's set up a call.

📩 [email protected]
🌐 www.runfas.com

Let’s build faster, safer, more resilient athletes together. ⚡

08/04/2026

🔥 ATHLETE SPOTLIGHT & LESSON IN ATHLETE EFFICIENCY! 🔥

Huge shoutout to Leah, who has been putting in the work and seeing incredible, measurable results with runFAS! 👟💨

In less than a month under structured, science-backed training, Leah took on a recent time trial and blew her previous mark out of the water.

Check out what smart training does:
⏱️ 14 seconds faster (dropping her average pace by 10 seconds per mile down to a rapid 6:59/mi!)
❤️ 12 bpm LOWER average heart rate (dropping from 202 bpm down to 190 bpm!)

🧬 The Science Behind Leah’s Progress
In running, speed is great—but running faster with LESS effort is the holy grail. Here’s what happened to Leah’s engine:

1️⃣ Increased Stroke Volume: Her heart is now pumping significantly more blood per beat. It doesn't have to work as hard to maintain a faster speed.

2️⃣ Aerobic Efficiency: Her body is becoming an absolute machine at utilizing oxygen and clearing lactate.

3️⃣ Sustainable Fitness: Shaving off 14 seconds while dropping cardiovascular strain by 12 bpm isn't luck—it’s the result of training in the right heart rate zones and building a strong aerobic base.

🚀 Ready to Level Up Your Running?
Working harder doesn't always mean running faster—working smarter does. At runFAS, we build customized, science-backed training programs designed around your individual physiological markers, heart rate zones, and goals.

Whether you're looking to break sub-7:00 pace like Leah or finish your very first race strong, we’re here to guide every step of your journey.

Drop a 👏 in the comments to congratulate Leah on her hard work, and send us a message today to start training smarter with runFAS!

07/31/2026

Big news for runFAS! 🏃‍♂️✨

Coaching has been my dream for the last 15 years—it was the only thing I wanted to do once I retired from the Army. God has blessed me beyond measure to turn that dream into a reality, and I am so grateful to all the runners and families who have trained with me this summer.

Today, I’m thrilled to take the next step: runFAS is officially partnering with Team Run Run!
This partnership connects our local community with an elite online platform, allowing us to expand and network with some of the best running coaches in the world.

Whether you're just starting out or chasing a major PR, we have a program built for your goals:

🥉 FOUNDATION ($50/mo) – Build your base and establish structure. Includes personalized monthly plans, background reviews, and custom strength/mobility routines.

🥈 ADAPT ($75/mo) – Flexible training that adjusts as life happens. Includes weekly text/email check-ins, unlimited schedule adjustments, and pre-race strategy.

🥇 SUMMIT ($100/mo) – Peak-level coaching. High-touch, unlimited communication, video form analysis, video check-ins, and race-day nutrition guidance.

🎟️ SPECIAL OFFER: Thinking about joining? Message me directly before registering on Team Run Run—I have exclusive coupon codes available to save you money on your subscription! 📲

07/21/2026

Stop Leaving Time on the Table. ⏱️

Success in running isn't just about pushing harder—it’s about moving smarter.

Without optimal running economy, your body wastes energy that could be driving you forward. A runFAS Form Analysis pinpoints exactly where you’re losing power and gives you the tools to rebuild a more efficient, resilient stride.

Run faster.
Waste less energy.
Finish stronger.

🚨 July is officially FULLY BOOKED! 🚨
I am now taking bookings for August, but only 14 spots remain.

Ready to maximize your potential before they fill up? Message me today to secure your August runFAS Form Analysis!

07/20/2026

Progress doesn’t always show up as a finish line. Sometimes it shows up in the numbers.

Last week, Leah ran this same paced run averaging 179 bpm.
This week? 171 bpm.

That’s not random. That’s not luck. That’s scientific proof her aerobic system is adapting and she’s getting stronger. Eight beats lower at the same pace means she produced less effort for the same output. That’s exactly the kind of quiet, steady improvement that builds long‑term fitness.

And she didn’t just run with a better heart rate. She ran a little farther too. That’s confidence. That’s consistency. That’s an athlete learning her body and trusting the process.

This is what happens when you put in smart work vs. just going out and running to run. Simple habits that create real results.

I’m proud of Leah and the work she’s putting in. She’s doing exactly what she should be doing, and her progress shows it.

If you’re ready to train smarter, understand your numbers, and build real fitness the right way, here are the coaching options available through runFAS.

---
Coaching Options
runFAS Foundation — $50/mo
A simple, affordable way to build your base, routine, and structure without the need for frequent communication.

What’s Included:
* Full review of your fitness background and goals
* Personalized monthly training plan
* Custom strength, mobility, core, and drill routines
* Light schedule adjustments
* Weekly accountability prompts
Ideal for: New runners, adults returning to fitness, or anyone who wants expert guidance and a clear focus without a massive commitment.
---
runFAS Adjust — $75/mo
More active support, regular communication, and a plan that adapts to your busy lifestyle.
Everything in Foundation, plus:
* Weekly communication via text or email
* Unlimited schedule adjustments
* Ongoing goal‑setting support
* Pre‑race planning and strategy
* One monthly video or phone check‑in
Ideal for: Athletes training for specific races, teens who need structure, or busy adults who benefit from consistent feedback and flexibility.
---
runFAS Summit — $100/mo
Our highest level of dedication — full access, continuous communication, and premium coaching to help you reach your peak.
Everything in Adjust, plus:
* Unlimited communication (text, email, and voice messages)
* Unlimited video form analysis
* Monthly deep‑dive Zoom or FaceTime sessions
* Detailed race‑week planning
* General nutrition guidance (fueling basics, hydration, race‑day prep)
* Priority response times
Ideal for: Serious athletes, multi‑sport teens, runners chasing big milestones, or anyone who wants a high‑touch, total‑support coaching partnership.

07/15/2026

$25 for a 30 minute session to breakdown your running form.

07/15/2026

Want to run faster, longer, and with less effort?

Introducing our new 30-Minute runFAS 1-on-1 Assessment.

We’re putting your form under the microscope to help you unlock your true athletic potential. Here is what you get in just 30 minutes:
1-on-1 Video Analysis: We’ll record your stride at various paces to see exactly how your body moves.

Instant On-Site Feedback: Real-time adjustments you can implement immediately.
Personalized runFAS Report: A detailed, custom breakdown of your form, complete with specific drills and exercises to boost your running efficiency.

The formula is simple: More efficiency = less wasted energy = faster times.

👉 [Book Your 30-Minute Session Today]

Run FAS

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