April 15, 2021

My 8-Week Training Program

By Brittany Mueller

Running is a great way to clear your mind and explore the outdoors! I run 3 times a week and gradually build up my miles every week.

Since our YMCA 5K Series is here, I have specifically been training for 3.1 miles. I started running a maximum of 1.5 miles the first week and have been building up to 3.1 miles this final week 8.

I add .25 miles to each of my longer runs which I do twice per week. The third run is usually an easier pace and less miles!

It feels great to get out and run around the neighborhood. But when the weather isn’t great, I choose to run inside at one of the tracks at our YMCAs.

It is important to build mileage slowly to help avoid injuries. Some of the ways I like to keep my runs fun are to run with a friend, listen to podcasts, or change up my running scenery by going to different parks and historic sites.

Whether you’re a new runner or experienced runner, sometimes you just don’t have the motivation to run! If you have a longer run, but you feeling like skipping I usually try different mile techniques. For example: a gratitude mile – for a whole mile I think about everything I am grateful for. Trust me, it makes the time go much faster! Most importantly don’t forget a good stretch after any run, no matter how short. Listen to your body and have fun!


April 2, 2021


By: Despina


Nothing gets you moving like some good music. Here's a playlist of my go-to songs to stay motivated. This playlist has something for everyone and the quick and steady beats will keep you in rhythm and on track.  




March 8, 2021


From the Desk of Jean Anne

My first time training was for my first Half Marathon with the Leukemia and Lymphoma society (LLS). I trained through the winter months, getting ready for my race in March. During this training, I learned alot about running and training in the colder months of the year. With the help of the LLS team, I made it through training on those cold, snowy days of winter. Race Day was damp, cold and windy, but I finished with a great big smile on my face!  The feeling of accomplishment was well worth the training.

As you begin your training for your first race or your fifteenth race, I have put together some helpful running tips to get you through the finish line. 

  • Find a running buddy and schedule dates to meet. This will definitely keep you from cancelling your run. 
  • Warm up your muscles before you begin your run. This gets the blood flowing so that your body will not feel stiff. Some recommended exercises include: squats, lunges, leg swings, donkey kicks, stair-climbing, jumping jacks and jump rope.
  • Foot Attire:  Look for shoes that have the least amount of mesh or try a trail shoe, which has better traction and is waterproof. Look for “wicking” socks, a material that helps keep the wetness away from the body. Look for shoes that have reflective tape.      
  • Clothing: Runner’s World states, “The rule of thumb is to dress as if it is 10 to 20 degrees warmer”. You may be slightly cool when your start your run, but you will warm up sooner than you think. Windproof and breathable jackets will give you protection from the cooler air without overheating. Look for attire that has reflective tape. You will find yourself experimenting with your attire to see what works best for you.  
  • Think of smaller running loops. It may be best to stay close to home or near your car in case you need to cut your run short. If running on a windy day, start your run into the wind so you have the wind at your back as you finish so the winds do not chill you after you have broken a sweat. I will always carry my phone with me in case I need assistance getting back home.     
  • Stay hydrated. Per Runner’s World, Daniel Craighead, Ph.D., “Without visual cues like dripping sweat, you don’t always realize you’re thirsty in cooler temperatures. But even if you’re not perspiring, you’re still losing fluids through sweat and breathing out water vapor.”  Recommendations: You will not need as much water as you would during your summer runs, but do drink as you would on average-temperature days.     
  • After you are finished running, change out of those damp, wet clothes as soon as you can, so as not to catch a chill. Pamper yourself with a hot, soapy-bubble bath along with a hot beverage. Try hot soup to help fuel you with protein and sodium.  
  • RELAX! Cheers to you and your training. Make it a great race. Until next time…   



February 23, 2021


Join the Y's Couch to 5K Training Program with daily activities to get you moving over time, build your endurance, and improve your cardiovascular health.

It's the perfect transition plan to get ready for summer and meet your fitness goals.

If you're looking to put your training to the test, register for our YMCA Virtual 5K Series or a race of your choosing. Proceeds benefit the Y's COVID-19 Response Fund so you can run, give back, and feel great. Register Here.



February 16, 2021


We all know that staying motivated to work out on a regular basis can be hard. That’s why finding a good workout buddy is one of the smartest fitness moves you can make. Working out with a buddy can give you:

When you work out by yourself, it’s easy to lose motivation. A buddy will support you and cheer you on to help you reach your fitness goals.

It’s easy to bail on your own workout. But it’s much harder to ditch a workout when you know you’re going to be letting someone else down. Having a reliable workout buddy will help you stick to your goals.

As humans, we like to be competitive—even if it’s just good, friendly competition among friends. A buddy will challenge and push you to do more than you might do alone.

Working out can be boring, especially during long cardio sessions. Having a buddy to talk with while working out will make the time go by faster.

A buddy can share new exercises or workouts so that you can switch up your routine. This will keep your workouts fresh, as well as keep you motivated to try new moves.
So who qualifies as a good workout buddy? Here are some tips of what to look for when choosing one:
•    A good attitude. You want someone who is encouraging and positive.
•    A compatible style of motivation. You may need a drill sergeant to get motivated, or maybe a cheerleader.
•    Similar schedules. You want someone who is dependable, as well as available to consistently work out with you at the same times.
•    Similar fitness goals. You need to share similar fitness goals to be effective workout partners.
•    You want someone who makes working out enjoyable and even fun.