Triangle Run Smart Training

Triangle Run Smart Training Run training in Apex, Cary, & Holly Springs, NC aimed towards helping ALL levels, paces, and ages learn and grow in the sport of running, for all distances.

TRS provides runners with top notch coaching and awesome group training year round.

BIG NEWS: Our FALL Training classes are NOW OPEN for Registration!Are you signed up for a Fall Race?!Training may not st...
06/03/2026

BIG NEWS: Our FALL Training classes are NOW OPEN for Registration!

Are you signed up for a Fall Race?!
Training may not start yet, but planning DOES!

Check out all the group classes next on the list!

• Fall 2026 Adult Full & Half Marathon Evening Training - Apex; Mondays & Wednesdays 6:15-7:15pm at Hunter Street Park, 8/2/26 - 11/21/26

• Fall 2026 Adult Full & Half Marathon Morning Training - Cary; Tuesdays & Thursdays 5:30-6:30am at Davis Drive Park, 8/2/26 - 11/21/26

• Fall 2026 Adult Full & Half Marathon Training - Holly Springs; Tuesdays & Thursdays 5:30-6:30am rotating between meeting at: Pace Yourself Run Company, Womble Park & Holly Grove track, 8/2/26 - 11/21/26

• Fall 2026 Kids Speed & Conditioning Tuesdays - Apex; Tuesdays 5:30-6:30pm at Apex Nature Park, 8/25/26 - 10/13/26

• Fall 2026 Kids 5K Training - Cary; Tuesdays 6:00-7:00pm at the American To***co Trail (ATT) New Hope Church entrance, 8/25/26 - 10/13/26

• Fall 2026 Kids Speed & Conditioning Wednesdays - Apex; Wednesdays 5:30-6:30pm at Apex Nature Park, 8/26/26 - 10/14/26

• Fall 2026 Adult Run + Strength Training - Cary; Tuesdays & Thursdays 9:30-10:30am at Ritter Park & Koka Booth, 8/30/26 - 11/21/26

• Fall 2026 Kids Fun Run & 3K Training - Holly Springs; Sundays 4:00-5:00pm at Jones Park, 9/13/26 - 11/1/26

Registration and more information here:
https://trianglerunsmart.com/training-classes

Class Registration Policy Note: We have a no refund and no deferral policy. Please ensure you are aware of this before registering, as we cannot make exceptions for any reason. Please make sure you are clear on your scheduling before registering, as we cannot make class switches after registration. Thank you.




Happy “Terms & Tips Tuesday!”This week’s term is RUNNING ADAPTATION. RUNNING ADAPTATION is the body’s physiological resp...
06/02/2026

Happy “Terms & Tips Tuesday!”
This week’s term is RUNNING ADAPTATION.

RUNNING ADAPTATION is the body’s physiological response to repeated exposure to run training under proper stimuli.
Improvements and changes to cardiovascular function and/or muscle capacity occur over time as the body gets stronger and more efficient.

Examples of Running Adaptation include:
- Reduced resting heart rate
- Increased oxygen carrying capacity
- Improved blood flow to muscles
- Increased blood plasma volume

With the correct type, duration, and intensity of training, followed by sufficient recovery, your body can adapt to a higher level.

Using different types of workouts, training introduces a variety of unique stressors. How your body reacts and adapts to those stressors determines the amount of work that you can tolerate and how much you can adapt to other workouts at the same time.
Following training stress, your body adapts, so that when the same stress is encountered again, it doesn’t cause the same degree of physical disruption.

Run coaches can help you follow the perfect training program, one that requires finding an optimal balance of training stimuli for desired improvements.

Train Smart! Run Smart!






It’s making the conscious decision, every day, to stick with what you’ve committed to.Happy Motivation Monday!
06/01/2026

It’s making the conscious decision, every day, to stick with what you’ve committed to.

Happy Motivation Monday!


05/29/2026

Triangle Run Smart Training.
May 23rd-29th

Week at a glance…

Next on deck!The next Summer Training Class is on deck and kicks off on June 7th!We already have 2 Summer Speed classes ...
05/26/2026

Next on deck!

The next Summer Training Class is on deck and kicks off on June 7th!

We already have 2 Summer Speed classes and one Summer Marathon class underway!
Come on and join the fun!

• Summer 2026 Adult Run + Strength Training - in Cary •

The class is 10 weeks long and is geared toward helping adults get/stay active with run workouts incorporating strength training. This class is great for beginners as well as seasoned runners. All levels and paces are welcome!

Coach Patti Tiernan will coach this class.

Program dates: June 7, 2026 - August 22, 2026, with NO CLASS the week of 6/14. Group training will meet on Tuesdays and Thursdays at 9:30AM-10:30AM, and there are group long runs with all summer adult classes on Saturdays at 7:00AM-9:00AM. The class will meet at Ritter Park (301 W Lochmere Drive, Cary 27518) & Koka Booth (8001 Regency Parkway, Cary 27518) on Tuesdays & Thursdays.. Saturday run locations vary weekly and rotate throughout the Triangle area.

Register at: https://runsignup.com/Race/NC/Cary/SummerAdultRunStrengthCary

Memorial to Memorial Run - 2026. Honoring and remembering the heroes who gave the ultimate sacrifice defending our fr...
05/25/2026

Memorial to Memorial Run - 2026.
Honoring and remembering the heroes who gave the ultimate sacrifice defending our freedoms.


05/22/2026

✔️Saturday Run, Spring Kids Race, Summer Speed, 5k/10k Training, Run + Strength, Marathon Prep…. another week in the books!

Triangle Run Smart Training
May 16-22nd

Big congratulations to all of our amazing youth runners who tackled a HOT race day Sunday afternoon for our Spring Kids ...
05/21/2026

Big congratulations to all of our amazing youth runners who tackled a HOT race day Sunday afternoon for our Spring Kids Race! You all did so awesome out there!

And thank you very much to our TRS coaches and volunteers who helped put on a well run event!



Reminder!🇺🇸 The yearly Memorial Day Run is Monday, May 25th 🇺🇸7:30amVeteran's Memorial: 1517 N Harrison Avenue, Cary, NC...
05/20/2026

Reminder!
🇺🇸 The yearly Memorial Day Run is Monday, May 25th 🇺🇸

7:30am
Veteran's Memorial: 1517 N Harrison Avenue, Cary, NC 27513

Honor Memorial Day with some exercise running or walking between Veteran's Freedom Park in Cary and the NC State Belltower in Raleigh (under 10 miles).
If you don't want that much distance, start either at the North Carolina Art Museum and run to the Belltower (under 4 miles) or park at the Belltower for an out and back for the time/distance of your choosing.

Hydration will be provided on the route.
Transportation: Recommend carpooling or Uber/Lift

Routes:
10 Mile: https://www.strava.com/routes/3356294744283697558
4 Mile: https://www.strava.com/routes/3356297266147330454

Spread the word! The more the merrier!
All are encouraged.




Happy “Terms & Tips” Tuesday!With this week’s heat and humidity, it seems like a perfect time to revisit the importance ...
05/19/2026

Happy “Terms & Tips” Tuesday!

With this week’s heat and humidity, it seems like a perfect time to revisit the importance of ELECTROLYTES.

ELECTROLYTES are substances that have a natural positive or negative electrical charge when dissolved in water. They help your body regulate chemical reactions and maintain the balance between fluids inside and outside your cells.
Electrolytes can also help prevent dehydration during exercise, especially in hot and humid weather

An adult’s body is about 60% water, which means nearly every fluid and cell in your body contains electrolytes.
Your cells use electrolytes to conduct electrical charges, which is how your muscles contract.
Those same electrical charges also help with chemical reactions, especially when it comes to hydration and the balance of fluids inside and outside of cells

Proper hydration is essential for all bodily functions, including muscle function and temperature regulation.

An electrolyte imbalance occurs when certain mineral levels in your blood get too high or too low. Symptoms of an electrolyte imbalance vary depending on the severity and electrolyte type, including weakness and muscle spasms.

To avoid an electrolyte imbalance and dehydration, be sure to hydrate properly and regularly throughout the day, as well as before, during and after exercise.

TIPS:
When choosing the best electrolyte product to best fit your needs, look for one that contains a balanced mix of essential ingredients including sodium, potassium, calcium, and magnesium. These are the minerals that are commonly lost through sweat during exercise.
Look for products that use natural and clean ingredients, and avoid those with artificial colors, flavors, sweeteners, and preservatives.

Remember that individual needs can vary, so it’s always a good idea to consult with a healthcare provider or a registered dietitian to determine the best electrolyte product for you.




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Cary, NC

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Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

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