As Coach Kelly prepares to turn 40, she takes a look back at a decade defined by miles, milestones, and massive shifts in perspective. From breaking the three-hour marathon barrier at age 30 to launching a thriving coaching business and embracing sobriety, her thirties were a "wild ride" of personal and professional growth. Whether you’re a seasoned marathoner or just lace up for the community, this retrospective celebrates the lessons learned on the pavement and the exciting new trails—literally and figuratively—waiting in the decade ahead.

Navigating 2026’s overwhelming runner wellness trends (think cold plunges, endless supplements, and IVs) can feel daunting—especially with social media influencers pushing overpriced, unproven products. But there’s science-backed relief: we sat down with Aaron Landes, strength coach and owner of Vivolo Wellness Club, to separate fact from fiction. Aaron shares why runners benefit from targeted IV therapy (like Perform IV for intense training), injections (NAD+, B12, Vitamin D), and key supplements (creatine, protein, glutathione)—plus a critical reminder: rest is non-negotiable for muscle repair and gains. He also breaks down two actionable training plans (3-week and 6-week) tailored for runners, emphasizing accessible, personalized wellness that skips the hype and delivers results.

Many runners believe that marathon success is solely about the miles logged on their Garmin. However, pushing your physical limits presents significant risks to nearly every organ system, making proper preparation a matter of safety, not just performance. Beyond the training plan, the most neglected component of distance running is the essential self-care required to support high mileage. From the science of "sleep sanctuaries" to the specific hydration math for athletes, discover the three foundational pillars—sleep, hydration, and fueling—that will keep you from "bonking" and ensure you cross the finish line feeling strong.

We’ve all seen the "no excuses" posts: the runner smiling through a blizzard, claiming they never miss a mile outside. But when the Boston sidewalks are encased in black ice and the temperatures hit negatives, does "toughing it out" make you a better athlete—or just more prone to injury? Coach Kelly dives into why running is never one-size-fits-all and why your training plan needs to account for your life, your safety, and your sanity.

NINETY. TWO. PERCENT. According to a recent survey, that is the staggering number of women who feel concerned for their safety when they go for a run. From the 'minor' discomfort of catcalling to the harrowing stories of runners who never made it home, the risks associated with this sport are aplenty. This week, I’m getting real about the fears we face during winter training and solo miles, sharing a few of my own scary encounters, and discussing how we can stay empowered and vigilant in a world that isn't always safe.

In an era of Strava stats and "highlight reel" training, it’s easy to forget that running is hard work—especially when you’re juggling a 4:00 AM alarm with a career and a family. Whether you are chasing a sub-3-hour marathon or trying to run your first mile without stopping, the secret to staying motivated isn't just one big target; it’s the "multiple goal theory." By setting A, B, and C goals, you ensure that even when the weather turns or the plan "blows up," you still walk away with a win.

In dance and theater, we never take the stage without a full run-through. So why do we leave so much to chance on race day? While you can’t control the weather or the crowds, you can control your preparation. From "heat training" in a sauna to testing every stitch of your clothing, discover how to eliminate guesswork and build the confidence you need to nail your next big performance.

“If you’re putting on your shoes and going out for a run, you are a runner—you are in that club.” Whether you are aiming for a sub-three-hour marathon or simply trying to run one mile without stopping, the feeling of being an "imposter" is a hurdle we all face. From elite athletes to beginners, self-doubt doesn’t discriminate. In this post, Coach Kelly opens up about her own 13-year journey through fitness industry gatekeeping, public speaking fears, and the realization that there is no such thing as imposter syndrome when you are out there to impress yourself first.

I was on my run commute home from Back Bay, bundled in a puffy jacket and a heavy backpack, when a pack of runners blew past me. They were decked out in the latest carbon-plated shoes, but they were gasping for air and looking—honestly—miserable. It was a stark reminder of a mistake I see too often: running 'easy' days way too fast. In this post, we’re ditching the watch and diving into the RPE scale. Whether you’re training for your first 5K or your tenth marathon, it’s time to master the skill of tuning into your body. Remember: you have to slow down to speed up.

For the first time in almost 18 years of running, I took a much-needed break from fall racing this past season. The short answer is yes, I skipped a marathon. The long answer involves a lot of guilt, a lot of soul-searching, and ultimately, a lot of mental and physical relief. If you’re feeling tired, run down, or just need to get your head back in the game, it might be time for a reset. Remember: running is supposed to be fun.

As 2025 comes to a close, our social feeds are flooded with annual wrap-ups, "legend" titles, and massive mileage totals. But do those calculated stats really capture the heart of your running journey? In this final post of the year, I’m putting the data aside to propose a different kind of year-end review. Instead of focusing on total elevation or days active, let’s look at the benchmarks that truly matter: the favorite miles ran with loved ones, the gratitude for movement, and the courage to take rest days. Here is how I am rewriting my 2025 running report—and why you should too.

Do your daily miles feel like Groundhog Day? We’ve all been there: running the same loop, seeing the same dogs, and battling the same burnout. While routine is reliable, it rarely sparks joy. In this post, I share how I broke out of my running rut by embracing "destination running." From run-commuting to Barry’s to planning an entire route around a specific jar of mustard in Buffalo, find out how turning your run into an adventure (or an errand run!) can reignite your love for the sport.

The year was 2018, and I was lying face-down on a hotel bed in Midtown Manhattan, convinced I was a failure. After a grueling training cycle and high hopes for a 2:55 PR at the NYC Marathon, I had crossed the finish line nearly 30 minutes off my goal. I was ready to wallow in self-pity until my wife said seven words that completely shifted my perspective on running, racing, and self-worth. Here is the story of how a "bad" race taught me that the numbers on the clock matter far less than the courage it takes to finish.

Balancing holiday festivities with a strict marathon training schedule can be a nightmare for routine-lovers. In this post, Coach Kelly shares four essential steps to conquer holiday running stress, urging runners to embrace flexibility, adjust expectations, and prioritize enjoyment alongside their miles. Learn how to maintain your fitness without letting the season derail your journey.

As Thanksgiving approaches, I’m taking a moment to share some gratitude. Thank you to every reader who visits the KJWC Run Club blog, sends ideas, and reminds me why I love writing about this sport. Thank you to my coaching clients for trusting me with your goals—you inspire me daily. And thank you to my own legs for every mile that keeps me grounded and grateful. Finally, a huge shoutout to my friend Chen for bringing this website and blog to life. Wishing you all a wonderful holiday—and maybe skip the carbon-plated shoes for the turkey trot!

Winter has officially arrived in the Northeast, bringing freezing temps, early sunsets, and that dreaded mid-afternoon darkness. As runners swap fall’s cool breeze for icy sidewalks and extra layers, the age-old question returns: Is it better to train outside or stick to the treadmill during the winter months? While I personally struggle with cold-weather running (hello, terrible circulation), I’ve come to rely on treadmill miles for safety, warmth, and consistency—especially when black ice and pitch-dark mornings enter the picture. Yet winter outdoor running has benefits too, from boosting calorie burn to improving mood. Whether you choose the fresh air or the climate-controlled tread, the best option is the one that keeps you motivated, safe, and happy all season long.

When a Wall Street Journal article titled, “I Decided to Run a Marathon. Then I Did Something Crazier. I Let ChatGPT Be My Coach” landed in her inbox, Coach Kelly couldn’t help but smile—and roll her eyes. As someone who proudly clings to her flip phone era roots, she’s skeptical of letting artificial intelligence dictate something as personal and unpredictable as marathon training. While AI tools may promise efficiency, she argues they lack what truly makes coaching powerful: empathy, adaptability, and human connection. From navigating injuries and missed workouts to celebrating the emotional highs of race day, Coach Kelly reminds runners that running isn’t just about data or pace charts—it’s about joy, grit, and the human experience behind every mile.

Running is a constant cycle of trial and error, and even seasoned runners make mistakes—from skipping taper and ignoring race-day plans to improper fueling and brand-new gear disasters. Each race teaches something new: trust the process, fuel strategically, start conservatively, and test everything beforehand. Most importantly, remember the joy of running—enjoy the course, hug your people, and celebrate the fact that you’re doing something incredibly hard. No finish time can replace the pride in showing up and growing through the sport.

Running is one of the most accessible sports in the world—but that same accessibility can sometimes lead runners into injury or burnout. Coach Kelly shares her transition into the “slow and strong” era of her running journey, emphasizing the importance of personalized coaching, gait analysis, and strength training for longevity in the sport. With insights from Dr. Nyssa Midden of Flowstate Physiotherapy, she explores how small misalignments can have long-term impacts and why runners of all levels should invest in learning how their bodies move. Because while running fast is great, running healthy, strong, and for the long haul is even better.

Running can be both a deeply social and deeply personal sport—and for me, it’s been a journey of learning when to share the miles and when to keep them to myself. From founding run clubs to stepping away from them entirely, I’ve realized that community and solitude can coexist in this sport. You don’t have to chase paces, group runs, or social validation to call yourself a runner. Whether you thrive on the energy of a crowd or the peace of a solo trail, the most important thing is finding your own rhythm—and remembering that running for yourself is more than enough.