The Mile Marker



Ever heard our coaches use the term Fartlek and have no idea what it means? Or inwardly groaned when a Coach tells you that the workout for today's class is going to be repeats? In this week’s blog, Coaches Matt, Tim and Yusuf breakdown the different running terminology you might hear, explain how and why the specific workouts we do in class help improve your running and even provide workouts for you to try on your own!

FARTLEK: Coach Matt (@matthewlukemeyer)

Fartleks! No only fun to say, but a fun way to get some fitness. A Swedish word for speed play, it really focuses on keeping PLAY part of the workout by going back and forth between harder efforts and easy jogging recovery. It can be structured (ex: 3:00 hard effort / 3:00 easy effort) or unstructured (ex: run hard in between every other stoplight). So if you feel like you've been tied down recently by intervals on the track, this is a great choice.

Fartleks are a key part of any...


It’s speed day!!! What now? We like to go fast, but how fast?

If I’m not first, am I really last? (Thanks Ricky Bobby). Speed work, at its core, is all about running faster, for a much shorter distance, usually in an interval format. You focus on great running form, and tap into those energy systems that you might not use in your other training runs. It burns, it hurts, and you come face to face with yourself several times over. It’s essential because training for a higher speed threshold can contribute to faster, more effective training runs, which in turn contribute to...yup, PR’s!!!

Soooo speedwork is (run it by me again)....?

Simply put, its running lower volume intervals, at a higher intensity usually at or right below your VO2max. Instead of sending you down a google search black hole of calculations for your VO2max, just think of it as close to parallel to your heart rate. That number that we’re looking for is around 90% of your max heart rate. As a ripe old 32 year old, my max heart rate sits at 188 bpm ( 220-age). 90%...


Greetings, one and all! Coach Ryan here.

On behalf of Mile High Run Club, and our kickass community of runners and athletes, it is my honor and pleasure to be writing the inaugural Coaches Newsletter. It will cover everything under the sun, from running and fitness tips, news and updates on local events, insights on training and nutrition, and whatever else we believe will help you SMASH your goals and be your fullest self.

We are a community built around the idea that health is wealth, and we want to make you filthy rich! So join us as we explore the wide world of fitness and wellness, and let us be your sherpa!

First things first. The most important question to ponder — Why?

Why do you practice? Why do you run? Why do you eat healthily? Why not?!

It’s important because most of us want a deep sense of purpose and passion in our daily lives. We want to feel like our words and actions are intentional, thoughtful, and packed with meaning. Of course, sometimes all we feel is stress and anxiety, as though it’s a constant grind to keep our ship on...


Something so simple, yet often overlooked...

Take a big, conscious inhale in. And release.

It's not often we think about our breath but it's one of the simplest ways to improve our run! With a few quick exercises, you can gain confidence, improve efficiency, promote balance and strength, and reduce fatigue.

  • Finding balance with your breath is as easy as staying aware of it; change your focus from to-do lists, music lyrics, random thoughts, or work emails to your body's natural rhythm of inhale-exhale.

  • As you run, matching your breath to your footstrike helps the brain and body work together to find balance.

  • Try a rhythm of three steps in, two steps out at slower speeds, and two in, two out for faster speeds.

  • Letting the mind wander is OK, but always coming back to the breath will help the mind and body connect.

Not running right away? Try it as you walk around your office or around the city!

Importance of Footstrike in Treadmill Fitness Training

Build from the ground up!

As we progress as runners, we start to look at ways to improve efficiency. Whether we're just starting out or are seasoned marathoners, it's always helpful to check in on our footstrike.

Finding the right footstrike (where your foot makes contact with the surface) is key to optimal performance. Ideally, we want to land close to our center of gravity.

How is it more efficient? This simple form correction leads to minimal contact time with the ground and keeps us from wasting energy.


  • Start off slow in a controlled environment (like Mile High!) with your core engaged and hips forward.

  • Be conscious of where your center is - generally the area around your belly button.

  • As you start to move forward, think about minimizing contact.

  • Be mindful of over-striding and avoid dragging the legs back once they make contact.

Try it on the tread & take it to the street!

Kettlebell Workout

We LOVE the versatility of the kettle bell for strength and power in our Dash28! It's not always easy to know which weight to grab after a hard run, but we're going to give you the run-down on what weight is what!

  • MHRC Noho | MHRC NoMad
  • 9lb - White | Yellow
  • 13lb - Grey | Blue
  • 18lb - Pink | Pink
  • 26lb - Blue | Dark Blue
  • 35lb - Yellow | Orange

Use this handy guide to be able to grab the right weight for your next class!

Don't be afraid to train with heavier kettlebells in order to increase your overall strength and lean muscle mass. One should be able to maintain core stability and control while using the weights. We generally recommend lighter weights for overhead & upper body movements and heavier weights for squats & lunges.

All Mile High Run Club locations proudly use KettleBell King brand kettle bells.

Cross Training during Marathon Training

We're all about being the best runner you can be. Cross training is considered to be one of the best ways (when done right) to make you a stronger runner.

Cross-training is often misunderstood. Mixing it up is NOT cross-training. Strength training is NOT cross-training. Spinning is NOT cross training. And, sorry yogis, yoga is NOT cross-training either.

You should still do these activities for your health and fitness, but let's not call it "cross-training" because technically, it's not.

In order to cross-train properly as runners, we benefit the most from cardio-focused modalities that stress the cardio-respiratory system in a similar fashion to running. The best activities to support your run are listed below.

  • Stair climbing
  • Elliptical
  • Cross-country skiing
  • Hiking
  • Deep water running

Lucky you! You can work on your running game even when you're not running if you follow these tips!

Warmups before Treadmill running

Before you run, take a time to activate and lubricate!

If you've taken our Dash 28 or run our #NightAtTheTrack, you know we don't mess around with warmups. Dynamic warmups activate the specific muscles you'll be using during your run as well as help lubricate joints and improve in-run mobility.

Follow these simple guidelines when warming up before your next run:

  • IT'S ABOUT FORM- concentrate on the mind/muscle connection

  • SLOW AND CONTROLLED- don't sacrifice proper form for rushing the warmup

  • FULL RANGE OF MOTION- this is your opportunity to find the big movements to really open up the body to the stress of running

BECOMING CONSCIOUS OF OUR BREATH AND BODY- part of being a good runner is listening to our body. Finding your breath and your connection to the activity will help you on your journey

Foam Roller Warmup

Don't fear the foam roller- just take it an inch at a time.

We all know the benefits, but foam rolling can be a scary thing if you don't know how to use it!

With some quick tips, you'll be able to make the most of this amazing tool.

  • You're in control of the pressure- body weight and support will increase or decrease the pressure applied on the targeted muscle

  • Take it an inch at a time- finding the "sweet spot" as you roll a specific muscle means taking it slow and concentrating on rolling back and forth about an inch at a time

  • It's not JUST for rehab- use a foam roller as pre-hab and as a way to keep your healthy muscles staying stronger for longer

  • Try these runner-specific targets: calves, ITB, piriformis, hamstrings, glutes, adductors, and quadriceps

Mile High Run Club uses TriggerPoint foam rollers available in studio pre- and post-run

Have ideas for future tips? Email us!

Prepare for Group Running

This week, we bring you a few more reminders for running in heat & humidity!

  • DRESS PROPERLY! Wearing a hat will keep the sun and sweat off your face & out of your eyes.

  • PLAN! Try to avoid peak sun times, mainly 11am - 2pm.

  • BALANCE! If running long runs, supplement half the run with a Mile High class. This will only help in your overall performance as your body adjusts to the longer distances with the combination of speedwork.

Did you know?

Taking a cold shower will not shield you from that post run sweat. Allow yourself an additional 30 minutes post run for your body temperature to lower, if possible.

We are runners, we geek out on this stuff, and know you do, too. Have ideas for future topics? Let us know!