Jessi Rafferty Shaves 16-Minutes Off PR To Get BQ

Jessi Rafferty of Greensburg, PA set a new PR at the Glass City Marathon this past weekend. Jessi came into the race hoping to get a BQ and she did just that by shaving 16-minutes off her previous best. She was 4th in the F35-39 age group with an official time of 3:29:46. [Full Results]

After the race her coach Nikki Reiter said, “Jessi is a pleasure to work with. She is an athlete at heart and knows how to get the work done without pushing too hard. Congrats, Jessi!”

Valter Oliveira Hits 1:27:07 For A 2-Minute PB

Valter Oliveira of Odivelas, Portugal set a new PR at the MEIA ILHAVO 21.1K. His official time was 1:27:07, a 2-minute PB!

Afterwards he gave the old hat tip to his coach Nikki Reiter:

Working with Nikki is really great! Seems to me that much more is still to come 😉

“I’m Extremely Fortunate To Have Nikki As My Coach”

Kristal Mendez of Redway, CA is in her second year working with coach Nikki Reiter. She’s made huge improvements, pictured here, bettering her 5k PR by almost 2-minutes!

I am very proud of my improvements and extremely fortunate to have Nikki as my coach. She really listens to me, and knows when to push me, or when I need a break. I am fairly new to running (with only 2 years under me). The variety of workouts,always leave me excited for another day. Having this great PR only leaves me wanting more!

 

On The Roads 40 Is the New 30 For Alan Leist

Since Alan Leist signed up for private coaching and began working with Run SMART coach Nikki Reiter he has been destroying his old PRs. The fountain of youth started this past March when the 43-year-old from Utica, NY broke his 12-year-old half marathon by over 10-minutes, finishing in 1:38:45.

Recently, in his hometown race, The Boilermaker 15k, he broke his personal best from last year by over 6-minutes. His official time was 1:05:41 [full results].

Congrats to Alan and Nikki on all their recent success!

Science on the Run: The Cost of Eating and Running

Linking current research to running

By Nikki Reiter

In endurance running, a lighter body means a reduced cost of running, making it easier to achieve better running results. Research has been performed to determine the effect of various factors affecting running performance, such as if different body size, shape, and composition.

In a recent study, it was found that along with losing fat mass, gaining fat free mass allowed for an increased ability of the body to store and release elastic energy during running, which reduced the cost of running.

Science on the Run: Bad Posture = Bad Runner

Linking current research to running

By Nikki Reiter

As a fidgety-runner-type-who-hates-sitting-at-her-desk and worries about maintaining good posture, I’ve been incorporating stretching a few times a day, in addition to multiple walks to fill up my cup at the water station and my mid-day run (with all these breaks, you probably wonder how I ever get any work done!) Personally, I’m more productive this way as it allows me to work in concentrated time slots with a clear mind.

Science on the Run: Not All Fitness Trackers Are Created Equal

Linking current research to running

By Nikki Reiter

Do you own or are you considering a fitness tracker? These monitors claim to be a great way to measure energy expenditure and physical activity levels and can help enhance self-monitoring for behavior change. As many of us are desk workers, it’s important to track how much physical activity we are truly getting in a day for our general health. When it comes to training, it’s also invaluable to know how hard we are actually working in order to plan proper recovery.

A recent publication presents an evaluation of the validity, or accuracy, of a variety of industry-leading fitness trackers.

Science on the Run: Drills, What Are They Good For?

Linking current research to running

By Nikki Reiter

It’s likely you’ve heard that running drills will improve your technique to make you a more efficient runner. Some coaches claim that running drills are effective by way of simulating individual running phases, seeking to correct technique. However, research has shown that the method of performing those classic ‘As, Bs and Cs’ do not mimic the same muscular activation patterns as in running.

Personally, I see a lot of value in performing drills that gets the athlete practicing quick feet, explosiveness and maintaining good posture. They’re also a great way to warm up for a speed workout after a light jog – along with strides they prepare the body for quick movement and increase dynamic range of motion that would not be achievable through static stretching.