MEEP Running

MEEP! Coaches are ready to help you meet your running goals through effort-based training.

03/27/2025

a strong body leads to a stronger runner 🙌🏼

if you are behind on rest, prioritize that over your run. if you are behind on fuel, prioritize that over your run. if you don’t have time to warm-up, do your strides, and stretch, consider if you REALLY have time to train.

running cycles demand more than just effort — they demand 24/7 care for your body. while the running part seems the most critical, nurturing your body throughout all hours of the day are essential to reaching new goals.

03/04/2025

are you planning on racing this summer? whether it be for a specific time, distance, or plain ol’ fun, it’s time to get your body ready for some miles. bring out the GPS watch, heart rate strap, and foam roller. get your gym membership ready and fridge stocked with healthy foods & drinks. visit your local running store for some new shoes and gear. it’s time to get training!

it may seem like it’s far away but I always recommend AT LEAST 6-8 weeks of solid aerobic base-building before getting into race shape (and honestly, 10-12 weeks for most of us would be ideal). 6 weeks out currently lands us at the end of April. summer racing is just around the corner 😎🙌🏼

10/28/2024

(follower participation wanted in comments)

runners — how are you trying to keep yourself safe during your runs?!

for me, it depends on the course I am running. sometimes all I need is my phone to feel safe… sometimes it’s more when i’m on the trails.

here are things I do:
• run during busy traffic times
• vary the time of day / course I run so it’s not predictable to anyone watching
• share my location with someone I trust & let them know I am running somewhere secluded
• wear a on my watch at all times
• run/bike with friends or family
• IF I wear an airpod, it’s only ONE and if I pass someone that gives me the creeps I pretend to be on the phone talking about where i’m at and what i’m seeing
• run trails that I know by heart in case I need to divert
• carry a knife (I don’t own pepper spray for some reason 🙃) and hold it in my hands when i’m somewhere secluded
• be AWARE of surroundings at all times (even looking behind me constantly)

yes, it’s not FAIR that women need to think every step through when going out for a run. yes, i’ve cried over the latest murder that happened to a trail runner. yes, i’m going to keep running even through my fear.

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09/19/2024

I love the energy of a good ol’ Thanksgiving Day Turkey Trot! to celebrate this year, MEEP! has put together two different bulk training plans to get you ready for your 5K race this year 👏🏼

for $28 (this year, Thanksgiving lands on my husbands birthday 🎉), you can chose between a beginner-friendly training plan or advanced training plan. this is in PDF format and is all up to you on which days you do your runs. based on training plan, you will have 4-5 runs a week!

comment a ‘🦃’ if interested and I will get in touch to get you on the roads/trails ASAP! let’s meet those Turkey Trot goals together this year 🫶🏼

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09/03/2024

i LOVE when I get back into running after some time off because most of my speed work consists of these workouts right here. there is something so sweet about fartleks because they never completely drain your energy and they leave you wanting more more more. 🏃‍♀️

while building your aerobic capacity, these workouts allow you short bursts of faster paces for a taste of speed without going into your anaerobic zones. although building your running base CAN be boring and getting into running CAN be intimidating, it doesn’t have to be when you have a coach to guide you through it! 💪🏼

do you have a go-to fartlek workout you swear by?! i’d love to hear!!! 👟👟

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08/28/2024

👋🏼 hi my gal runners, did you know that nose breathing can supercharge your pelvic floor strength and enhance your performance?

as a postpartum mum of two, I am VERY focused on strengthening my core and pelvic floor as I introduce running into my life again. fun fact: my mother is a breathing coach (yes, that’s a thing haha) which allows me to have an amazing tool in my pocket!

when you breathe through your nose, you engage your diaphragm and core more effectively, which directly benefits your pelvic floor muscles. 💪🏼 this connection improves stability, posture, core strength, and a more powerful stride. 👏🏼👏🏼👏🏼

try this: during your runs focus on deep, steady nose breaths. INHALE through your nose, filling your belly and expanding your rib cage, then fully EXHALE. this will not only support your pelvic floor, but also boost your endurance and recovery!

feel the difference in your runs and give your amazing body the support it needs for peak performance 🏃‍♀️🏃‍♀️🏃‍♀️

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08/26/2024

With every running plan I write I HIGHLY recommend strength training within the training segment. I am a firm believer that runners cannot unlock their true potential until they’ve integrated resistance/strength training into their lifestyle! I’m not saying it needs to be anything crazy (even if you just get in two sessions a week) and these apps especially take the guesswork out of it! Ranking from personal experience, here is what I recommend to clients:

1. could not make it any easier! she writes out all the workouts for you and I love that she talks about deep core work. I adore her app and swear by it (plus she is a michigan mom!) — give her a follow and be inspired 👏🏼👏🏼👏🏼

2. is all the equipment you need if you follow their app. such an amazing set-up with truly amazing instructors that make any workout fun! you definitely have to sift through the workouts to find which ones you’d want (lower body, upper body, full body, core, etc.) but once you get going it’s an amazing tool!

3. : my husband raves about this app and so do his friends. it generates the workout for you and caters to what exercises you like and muscle groups you want to target.

These are just recommendations that I use myself and have had clients love! Would love to hear if you guys have any other recommendations for runners 🏃‍♀️ 🏃 🏃‍♂️

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07/16/2024

follow along as we introduce & guide you through the “what / when / why / how” of aqua jogging!

02/13/2024

on todays run, I thought about how similar *starting your running journey* and *pregnancy running* are… so while our MEEP! coaches have been experiencing this firsthand we thought we could tell you some little secrets:

~ growing into your goals takes time and LOADS of patience
~ running is HARD on the body no matter what stage of training you are in
~ aches and pains can actually be NORMAL but you need to learn when to back off and when to push through
~ you don’t have to run EVERY day to get faster
~ comparison is a THIEF of joy

at the end of the day, never lose sight of how *amazing* and *lucky* you are for being able to run your body around in circles! 👟🖤

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10/25/2023

3 miles. 21 weeks pregnant 🌟 - Coach Steph
I just love the freedom that comes with running for a healthy pregnancy. I like to write down my goals each week (how often to head out the door for a run, the duration of each one, strength training days, etc). It’s less focused on training for a specific race, and more on how to keep myself feeling strong.

Right now, I weight lift more than I run. I typically see this switch happen naturally as I progress through pregnancy. Weight lifting provides me with the strength to not only keep up my running, but to support my body through this journey during and after new baby is here. Working night shift in the ICU and chasing a toddler around requires some extra strong muscle and mind! 😆

MEEP! Coaches encourage our athletes to weight lift at least twice a week to support their running, prevent injury, and help you become faster. Just 20 minutes each session will do your running wonders. 💪🏻 🏃🏼‍♀️

10/23/2023

New Athlete Spotlight 🌟
Welcome, Onyeka!!

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