East Coast Run Project

East Coast Run Project You don't have to be in pain. Our mission is to Build Healthy, Happy Athletes at any distance.

East Coast Run Project is a premiere running coach that builds stronger, faster athletes with bold training plans that are not only effective but fun. All of our programs from 5k to marathon training are driven by the belief that every athlete deserves to run pain free and reach their maximum potential. Garnered from years of trial, error, injury and success in the gym and on the road, as well as

USATF Level I, II and Cross Country and ACSM Personal Trainer certifications, ECRP has a vast and ever growing body know knowledge to lead you with . Using elements of multiple theories, robust training plans are built for each individual athlete based on their specific needs with special focus on reducing injury risk while reaching maximum potential. Strength training, yoga, mobility and nutritional guidance accompany every goal based, but adjustable, running schedule.

Track Tuesday!🔥 Tired of running more miles but getting the same results?Track Tuesdays aren’t just for elites, they’re ...
09/08/2026

Track Tuesday!🔥

Tired of running more miles but getting the same results?

Track Tuesdays aren’t just for elites, they’re the quickest way to hit your next PR, no matter what your current pace is.

Here’s what happens when you swap a regular easy run for a good old fashioned track session:

⚡ Precision Pacing: Learn what your target race pace actually feels like so you stop starting too fast (we all know that's a recipe for trouble).
⚡ Better Running Mechanics: Fast reps sharpen your stride, turnover, and make your overall more efficient.
⚡ Mental Toughness: Getting comfortable being uncomfortable pays off big time on race day.
⚡ Targeted Strength: Speed work builds stronger tendons and muscles for a more durable athlete.

The catch? Going too hard, too fast on the track is a good way to get injured. That’s where having a coach changes everything.

A personalized training plan takes the guesswork out of your splits, balances high intensity with proper recovery, and makes sure every rep serves a purpose.

👇 Want to make your speed work actually count?

Comment "TRACK" below or send me a DM and let's chat.

Let's keep rolling with our 600g of Fruits and Veggies September!This week we're featuring:Broccoli for Stronger Strides...
09/07/2026

Let's keep rolling with our 600g of Fruits and Veggies September!

This week we're featuring:

Broccoli for Stronger Strides 🥦🏃‍♀️

Want stronger strides and healthier bones? Don’t skip the broccoli! 🥦💪

This veggie is rich in vitamin K and calcium, supporting bone health and muscle function—key for runners aiming to stay injury-free. Broccoli also provides a solid dose of vitamin C to help reduce inflammation after a tough run. 🌿✨

Add some to your stir-fry or blend it into a soup for a post-run recovery meal!

What's your favorite way to enjoy broccoli? 🥗👇

Thanks for the awesome info!

Do you even lift, bro?🤷‍♀️You should!Jump, clean, lunge, squat, swing, pull, push.Why?*Build durability for other activi...
09/06/2026

Do you even lift, bro?🤷‍♀️

You should!

Jump, clean, lunge, squat, swing, pull, push.

Why?

*Build durability for other activities.
*Maintain muscle mass ( we lose up to 8% every 10 years after 30!),
*Keep bones, ligaments and tendons strong to lower osteoporosis, fall and fracture risks.
*Increase your metabolism, which can help prevent age related weight gain and disease risk factors.
*Improve your mood and coordination.

You don't have to life 500 pounds or be sore every day. Hit major muscle groups, start with light weights, and mix it up.

If you're not sure how to start or stuck in a routine you don't like, consult a professional.

It's National Cheese Pizza Day!Runners, today is your reminder to eat the pizza. 😉Pizza can be a great carb-heavy meal w...
09/05/2026

It's National Cheese Pizza Day!

Runners, today is your reminder to eat the pizza. 😉

Pizza can be a great carb-heavy meal when you’re prepping for a long run or race. Carbohydrates help replenish glycogen—the fuel your muscles need during endurance exercise.

How pizza can work for runners:
⚡ Carbs help fuel your muscles
🔋 Helps top off glycogen stores before a big effort
⏱️ Easy, convenient and customizable

Carb loading doesn’t mean eating as much as possible. It means intentionally increasing carbohydrates before a big effort with familiar and comfortable foods for your stomach.

So grab a slice and remember:

Fueling is more important than being perfect. 🏃‍♀️🍕

Friday Miles and Smiles!Come join us tomorrow to get your weekend miles rolling. Leave from 0630 for 3 to 5 miles of be...
09/03/2026

Friday Miles and Smiles!

Come join us tomorrow to get your weekend miles rolling.

Leave from 0630 for 3 to 5 miles of beautiful boardwalk fun. Free parking and tasty post run treats can't be beat.



Come run with us!RUN. SAIL. EXPLORE. 🇭🇷🌊What if your next running adventure came with a luxury yacht as your home base?J...
09/03/2026

Come run with us!

RUN. SAIL. EXPLORE. 🇭🇷🌊

What if your next running adventure came with a luxury yacht as your home base?

Join us May 2–9, 2027 for an unforgettable week along Croatia’s spectacular Dalmatian Coast aboard the luxurious M/V Symphony.

Imagine starting your day with a scenic run overlooking the Adriatic, exploring historic coastal towns and islands, then returning to the yacht to swim, relax, dine and soak up the views.

✨ Scenic coastal runs
⛵ Luxury yacht accommodations
🌊 Crystal-clear Adriatic waters
🏃‍♀️ Active adventures & exploration
🍷 Incredible food, culture & local experiences
🤝 A week shared with fellow travelers and runners

Croatia has more than 1,200 islands and islets to explore, making the Dalmatian Coast an incredible playground for an active luxury getaway.

May 2–9, 2027.
One week. One yacht. An unforgettable Croatian running adventure.

09/02/2026

WARM-UP WEDNESDAY: Straight-Leg Running 🥳

This simple drill helps improve running mechanics, warms up hamstrings, and wakes up calves. Try straight-leg running before your next workout!

✨ Why runners should try it:
• Activates the posterior chain
• Encourages proper hip extension
• Reinforces an active, responsive foot strike
• Helps develop stiffness and elastic return through the ankle
• Gets your body ready for faster running

How to do it:
Keep your legs relatively straight with a slight knee bend, stay tall through your hips, and use quick, light contacts with the ground. Think tall posture + active feet + controlled rhythm.

Try 2 × 20–30 meters as part of your warm-up.

👉 Drills aren't just about warming up—they're an opportunity to practice better movement before you ask your body to run fast.

Want more tips for improving your workouts and running faster? Send a DM now!

Day 1 🍎🍉🥕🍅🫑Getting started on this 600 grams of fruits and veggies with a tasty protein shake.How do you plan on getting...
09/01/2026

Day 1 🍎🍉🥕🍅🫑

Getting started on this 600 grams of fruits and veggies with a tasty protein shake.

How do you plan on getting tours in today and for the rest of the month?

Tell us in the comments 🥳🎉

TOMORROW🥳Time to go shopping so you're ready to eat 600g of fruits and veggies every day.Why 600g? Because colorful frui...
08/31/2026

TOMORROW🥳

Time to go shopping so you're ready to eat 600g of fruits and veggies every day.

Why 600g? Because colorful fruits and veggies provide the vitamins, minerals, fiber, antioxidants, and carbohydrates your body needs to perform, recover, and stay healthy.

For runners, this can mean:
• Better recovery
• More nutrient-dense fuel
• Improved gut health
• Support for your immune system

🌈 Make it simple: Aim for a rainbow of colors throughout the day. Add berries to breakfast, veggies to lunch, fruit for a snack, and plenty of vegetables with dinner.

Can you hit 600g every day in September?

Stretchy Sunday 🏃‍♀️🧘‍♀️Give your ankles some love! 👣Today’s Stretch: Banded Ankle DistractionFor runners, ankle mobilit...
08/30/2026

Stretchy Sunday 🏃‍♀️🧘‍♀️

Give your ankles some love! 👣

Today’s Stretch: Banded Ankle Distraction

For runners, ankle mobility matters. Limited ankle mobility can affect your stride, squat mechanics, and how efficiently you move through each step.

✨ Benefits:
• Improves ankle mobility and range of motion
• Helps improve running mechanics
• Encourages better movement patterns
• Great addition to your mobility and recovery routine

Try it:
Loop a resistance band around the front of your foot and anchor the other end. Create gentle tension and work through your available ankle range of motion. Keep it controlled—this should feel like a gentle mobilization, not a painful stretch.

⏱️ Try 30–60 seconds per side and repeat 2–3 times.

Move better. Run better. Recover better.

What’s your favorite mobility exercise for runners?

Address

Virginia Beach, VA
23451

Opening Hours

Monday 7am - 5pm
Tuesday 7am - 5pm
Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 5pm
Saturday 7am - 12pm
Sunday 7am - 12pm

Telephone

+17572260612

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