face traffic



No yugo. Really I Insist Yugo.

As my coach always used to say “You'd rather be hit by a Bentley than a Yugo". Now I don't know what a Yugo is but it sounds awful. The best way to avoid being hit by a car is to know it's coming and get out of the way.  Being situationally aware and paying attention to what drivers are doing (even when they are not) will keep you safe on the rhode. So hug the curb, face traffic and keep your eyes peeled for Bentleys..;)

turn the headphones down

We all enjoy listening to music while we run. While I enjoy a little Yanni on the run as much as the next guy it's important to keep your wits about you. Yurbuds are great for two reasons, they don't fall out (really they don't) and they allow ambient noise in. Sometimes you can hear a car before you see it, if they come out from behind a building or a row of hedges or an elephant.

run in well lit areas

Being seen is key to staying safe out on the rhodes. When the fall arrives in earnest it gets darker earlier, curse you daylight savings! Running in well lit areas will help keep you upright since you’ll see rocks/potholes/manhole covers etc…and cars will be able to see you. Places like Blackstone Blvd are awesome cause you can get a few miles in and stay safe. 

dress to be seen

Again being seen is key to staying safe out on the rhodes. Luckily there are all sorts of outfits, lights make you stand out from the background while you’re out their running. Its not a fashion contest out there and some folks may end up looking like a christmas tree but we’d rather be safe than sorry. 

make eye contact

This is something I try to do any time I’m crossing an intersection or road or driveway with a vehicle at it. Drivers making a right hand turn may not always look right before turning, DO NOT ASSUME THEY SEE YOU. They do not. Make eye contact get a little wave from them. A few seconds added onto your run is a much better outcome than the alternative. 

So there you have it. 5 Tips for running safely on the rhodes. Its all about paying attention and being aware of your surroundings! 

See you on the rhode!  







Mike Silva of Foundation Performance is our Go-To guy when it comes to running injury questions. We recently had him in for an injury clinic/runSTRONG class with our Beginning Runner Group. He shared a few of his favorite Dynamic Warmups, Stretches and Strengthening Exercises. Check them out below. 


  1. Tigger Walks
  2. Soldier Kicks
  3. Lunge Walks
  4. Cross Over Side Step
  5. Running Jacks


  1. Side Plank
  2. Eccentric Calf Raises
  3. Single Leg Squat
  4. Single Leg Bridge
  5. Single Leg Reach


  1. Calf
  2. Hip Flexor
  3. IT Band
  4. Piriformis
  5. Hamstring

Its tough as runners to squeeze everything in, running, foam rolling, stretching, strengthening etc...but if you take just 15-20 minutes and perform these "Top 5's" you will not regret it. 

A huge thanks to Mike Silva of Foundation Performance for supplying the videos above and for helping keeping our runners injury free! Follow them on Facebook for more great tips.

See you on the Rhode!

Eric Lonergan






I run with my legs, not my abs. Whats the deal? How can getting a strong core help me become a better runner? Well, core strength reinforces the way that your pelvis, abs, hips and lower back work together.

A strong well-balanced core does a few things: 

-Reduces lower back issues

-Improves posture

-Improves balance

-Improves power generation

There are a few key muscles runners need to work on specifically. Its important to note that the "core" isn't just your abs it includes your hamstrings, glutes, hips, lowerback and obliques. Core workouts should target these muscles to help reduce injuries and keep you running. I typically will integrate these types of workouts into my training a few times a week. Below is a great video I use and part one focuses on all parts of the "Core". My wife makes fun of me cause I'm always saying I've go to do my "Pascal Doberts"!

Pascal Dobert, strength conditioning coach for Nike's Bowerman Track Club, takes you through this two-part strength routine that he uses to condition Nike's top athletes. The only equipment you'll need is a pair of running shoes (or 2 pound weights if you would like to up the difficulty). Perform this workout twice a week to build power, endurance, and speed.

Remember that becoming a better runner doesn't just mean running more. It does help for sure, but you cannot run more if you are injured and doing the little things like core workouts, foam rolling, stretching etc...will keep you on the rhode for the long haul. 

See you out on the Rhode!





A Message about Massage


A Message about Massage


Recovery comes in all shapes and sizes, it comes with rest, with nutrition, with stretching and massage. Whether that's on the foam roller or with a massage therapist massage can be very helpful in keeping runners injury free and on the roads. Recovery is just as important as training.

I was first introduced to massage by a good friend of mine who goes on the regular. I've never thought about it as a tool I needed to invest in until I turned 30 (I know it's not THAT old) but there were some lingering aches and pains that needed tending too.  He mentioned I should try a massage and while I agreed I never made an I had Christine (my wife) make me one. 

The appointment was painful, awesome, helpful, great and now I go monthly. So why is it so awesome, helpful etc...let's take a look... 

Pain Relief

 “Pain changes how we function and can even inhibit healing. Massage may also help with recovery after a workout and may help get us out of a stress dominated state of our nervous system" - Greg Lehman (physiotherapist)

I can attest to this. Sometimes I get a bit carried away with training and run through pain I should not. My massage therapist (LouAnn Botsford of Finish Line Massage) finds those painful spots and can help work out the kinks. There may be an adhesion or scar tissue restricting my muscles. She finds them, and destroys them!


Rest and recovery go hand in hand. Relaxing is part of that, getting the stress out is just as important as getting the kinks out. Calming music, essential oils get the other stressful aspects of your life under control. It's tough to recover from a workout when you're worried about a work thing or a family thing. Relaxing is key to recovery. 


Some studies indicate that massage can help reduce inflammation, improve immune function and reduce stress hormones. Improved circulation is one way massage will help reduce recovery times, breaking up those adhesions and scar tissue will help blood flow. Improved blood flow will help oxygen transfer, nutrient delivery and waste removal. 


Range of Motion

If anyone has seen me stretch or warm up you know this is a huge issue for me in particular.  One of the reasons elite athletes are so darn fast is because they have great range of motion paired with quickness and power. Massage can help increase that range of motion by lengthening those muscles and improving joint movement. 

These are just a few ways that massage therapy can help runners reduce recovery time, stay Injury free and improve performance.  We'll continue to have massage therapists visit us during our group runs so you can find out just how awesome it is! 

See you out on the Rhode!  


This post was written with help from and 


Racing Strategies


Racing Strategies

Training for races is hard. Running races is hard. Why do we do this again? Planning out your race strategy can help lead to success. Below I share a few racing strategies I've used in the past and how it went down. 

From the Gun (Positive Splits)

Positive splitting a race is probably one of the tougher ways to go about racing, this involves going out hard and fast holding on for dear life. This is a rough way to go about a race and for most folks will not be successful. I've done this in the past at a local 5k and ended up on a terrible death march for the last 1.5 miles. My overall time was OK but I felt apbsolutely terrible about it and have learned of much better ways to go about racing.

Let Them Do The Work (Use Your Competition)

If you're at a 5k where you know there will be people around your time, it can be helpful to let them do some of the work for you. Since you're on our awesome running club you probably have someone just a little faster than you available to work with at a goal race. Using your competition or teammates is a great way to push yourself to a fast time. With the only thought in your mind being "stay with them" your worries of going out too fast, too slow etc...go away. Just stay with them and let them pull you through to a fast time. It's important to do the work to get to that faster time leading up to the event but when you're ready to hit it, it can help to have someone there.

I've done this at the Gaspee Days 5k, I know at this race there will always be someone to pull me along to a fast time. Two years back Jake and Bronson to helped pull me through to a faster time. They crushed me over the last mile but, the first two were much easier than if I had struck out on my own. 

Finish Strong (Negative Splits)

Negative splitting is how I approach most of my races these days. This is when you start off a little slower and finish a little faster. This works especially well in the longer distances like the ten mile or half marathon distances. With this strategy you can feel out the race a little more and decide when to really start moving. 

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I employed this strategy at the Narragansett Half and Blessing of the Fleet races two years back with great success. Knowing I was in fairly good shape helped but racing smart and not getting ahead of myself was huge. In races it can be easy to get caught up in the crowd but when you go into the race with the goal of negative splitting it forces you to hold back and run your own race. 

Even Splits

This is when you set out with the mind set of hitting a certain pace for each mile of the race. Want to run 8min pace for a 5k? Then when that gun goes off you settle into 8min pace simple as that. This can be tricky depending on the course you're running but allows for a much smoother race, you won't go out too hard or leave too much in the tank.


I used this strategy at the Run4Kerri this year, I thought I'd settle into my pace and carry it through the entire race and it seemed to work well. With lots of fast people in this particular race it was tough to not get carried away, but sticking to the race plan helped make the race a success. It also helped that the course was flat aside from a short hill at mile 3.  

It Comes to You

Sometimes you go into an event with a strategy and all heck breaks loose. Maybe you want to use a buddy to run a fast time and he or she gets sick! Now what? Maybe you start with the intention of negative splitting and your first mile is way too fast! This is where the Track Tuesday workouts come in handy, learning what certain paces feel like is a tremendous weapon you can use in your race. You won't go out too fast, you know what your goal pace feels like. 

Racing can be fun, especially when you have an idea of what your plan is. The one takeaway from this post should be, don't go into a race without a plan. Whether its to negative split, run even splits, use your surroundings etc...have a plan. The number two takeaway is be flexible, things change and sometimes they change in the middle of the race, do not panic, adapt.

Hope this helps! See you on the Rhode!