You know they're important, and they're listed in nearly every workout but do you actually do your warm-up and cooldown every session? Coaches Elizabeth James and Ryan Tibball join the podcast to break down everything you need to know about warming up and cooling down. They explain the physiology behind a proper warm-up, how long it should be, and how to tailor it to the type of workout you're about to tackle. They also dive into stretching, including when to stretch and which types of stretching are most effective. Then, after a hard session, you can't just stop. Elizabeth and Ryan explain why a proper cooldown matters and how gradually bringing your heart, lungs, and muscles back to baseline can help kick-start recovery before your next workout. Whether you're guilty of skipping your warm-up, rushing through your cooldown, or just want to understand why they're built into your training plan, this episode will have you ready to train smarter, recover better, and reduce your risk of injury!

Time trial. Assessment Run. A workout that pops up on your RunDot calendar about once a month. Athletes either love it or dread it. But do you know why it's there in the first place? Coaches Ryan Tibball and Elizabeth James join Carrie to break down everything you need to know about assessment runs. They explain why these workouts are such an important part of your training, what RunDot is actually looking for, and how the results help shape your future workouts. Drawing on years of coaching experience, Ryan and Elizabeth share practical tips, common mistakes to avoid, and advice for getting the most out of your next assessment whether it's a 12-minute test, a 5K, or a 10K. By the end of this episode, you'll understand the purpose behind every assessment run, feel more confident when it appears on your calendar, and be ready to tackle it with purpose instead of fear. The next time you see "Assessment Run" on your schedule, you'll know exactly why it matters and you'll be ready to run your best.

From cardio machines and stretch mats, to free weights and fitness classes; there are many options for how a runner can spend their time at the gym. Today, ACSM Certified Personal Trainer Brady Hoover joins the show to teach us what we should and should not be doing at the gym. Brady talks about how to balance swim, bike, and run with strength training; and even offers a peek at his personal strength training routines.