<![CDATA[MEG J FITNESS - Blog]]>Thu, 15 Oct 2026 21:37:58 -0700Weebly<![CDATA[When Can I Start Speed Work Again After a Running Break? A Strength Coach’s Readiness Checklist]]>Thu, 15 Oct 2026 23:14:58 GMThttps://www.megjfitness.com/megjfitnessblog/when-can-i-start-speed-work-again-after-a-running-break-a-strength-coachs-readiness-checklistOne of my ​mentors ​wrote in an email recently...
Invite the storm after you’ve built the foundation.
If you took big chunks of time off, but you want to prep for a fall race... let's make sure you have a good foundation first:
Does anything hurt?
  • Walking, stairs, and running have been pain-free for at least 1-2 weeks. That includes the morning after a run.
  • Lingering tweaks from the injury that sidelined you? That’s a no-go. Not yet.
Can you pass a few strength checks?
  • 20+ single-leg calf raises
  • A controlled single-leg step-down or squat, no knee caving in
  • A solid single-leg bridge
  • Some pain-free low-level hopping
If you can’t hop, you’re not ready to speed. Simple as that.
Is your aerobic base back?
  • 3-4 runs a week, consistently, for 3-4 weeks
  • A continuous easy run of 30-45+ minutes, no walk breaks, finishing like you could keep going
  • Easy pace actually feels easy. Heart rate settles fast, doesn’t drift much, and you can talk in full sentences.
  • Weekly mileage is around 60-75% of your old normal. (That’s a judgment call, not a law.)
Are you recovering?
  • Soreness and fatigue clear within 24-48 hours
  • You can stack 2-3 run days without feeling cooked
  • Sleep, appetite, and resting heart rate are normal
The order of re-entry
  1. Strides
  2. Short hill sprints or short reps (200s or 400s with plenty of rest)
  3. Theeeeeeeen longer VO2 or threshold work


I know it's fun to jump in and try to hit your old splits, but it's worth building up to it.


Questions? Comment below


And now an exercise form tip.


If you have any suggestions, please let me know!
​

Do you struggle with balance on Single Leg Squats, Single Leg Deadlifts, or Split Squats? Try taking your shoes off. Let your brain feel the ground through the nerves in your feet instead of the foam in your shoes. 
]]><![CDATA[Should Runners Take Creatine? A Strength Coach's No-Hype Guide]]>Sat, 03 Oct 2026 21:41:19 GMThttps://www.megjfitness.com/megjfitnessblog/should-runners-take-creatine-a-strength-coachs-no-hype-guideLast time I spoke about peptides... and then I got questions about creatine, so here we go...
Should runners take it? For most of you, yes. I'm recommend it. Creatine is one of the most studied supplements out there, and the research is solid and boring in the best way. It won't directly make your aerobic engine bigger. What it does is help you get more out of your strength sessions, recover better between hard efforts, and hold onto a finishing kick. If you're a woman in perimenopause or menopause, it's even more worth a look, because the research on creatine plus lifting for muscle and bone is promising. It may even have cognitive benefits.
The dose: 3–5 grams of creatine monohydrate a day, every day, any time. You don't need to "load" and you don't need to cycle off. Mix it into coffee, a smoothie, or your post-run carbs (it's generally flavor-less).
The catch: Some people gain 1–2 pounds of water weight, mostly in the first few weeks. That's water stored in your muscle, not fat. If you're nervous about it, start a couple of months before your goal race, not race week.
Is it banned? No. Creatine isn't on WADA's prohibited list, so it's fine for USATF, World Athletics, and tested age-group fields. The real risk is what's in the tub. Supplements aren't FDA-approved before they hit shelves, and contamination with banned substances does happen.
  • Look for NSF Certified for Sport or Informed Sport on the label.
  • Stick with plain creatine monohydrate. It's the form with the research behind it, and it's the cheapest.
  • Skip the gummies. Independent testing has found some contain little to no actual creatine.
  • Skip anything with a "proprietary blend." You can't tell how much creatine you're getting.
  • Use ​Labdoor​ (a third party site) to research all of your supplements.
What about the scary stuff?
  • Kidneys: In healthy people, research hasn't shown kidney damage at normal doses. If you have kidney disease or take meds that affect your kidneys, talk to your doctor first.
  • Bloating or GI issues: Usually from big loading doses. Splitting it into two smaller doses fixes it for most people.
Bottom line: Creatine isn't magic, and it doesn't replace strength training, enough protein and carbs, sleep, and smart mileage increases. Think of it as the cheap, well-tested thing that helps all that work pay off.


Questions? Comment below


And now an exercise form tip.
​

If you have any suggestions, please let me know!


When doing Rows, make sure your shoulder blades come off your back at the end of the movement. You don't want to keep your shoulder blades locked on your back (even if it's "good posture") because they should be able move.
]]><![CDATA[BPC-157 for Runners: Is It Safe, Banned, or Just Hype?]]>Fri, 18 Sep 2026 21:51:41 GMThttps://www.megjfitness.com/megjfitnessblog/bpc-157-for-runners-is-it-safe-banned-or-just-hypeI get a lot of questions about peptides, so here we go...
Should runners take them? At the moment, I'm not recommending any. BPC-157 is the one everybody asks about, and USADA says it's "unknown if there is a safe dose." The human trial data is close to nonexistent. Most of the hype comes from rat studies and people selling the stuff. Your best "recovery peptide" is still strength training, protein & carbs, sleep, and not increasing your long run too quickly.
What's banned? If you race anything with drug testing, most of the popular ones are off the table.
  • BPC-157 is prohibited under WADA's S0 category (non-approved substances)
  • TB-500 and the growth-hormone-releasing ones (CJC-1295, ipamorelin, the GHRPs) are also on WADA's list.
  • Most major race organizations follow WADA rules. That covers World Athletics, USATF, elite and pro fields, and some age-group and masters events.
  • Most age-groupers never get tested. But "probably won't get caught" isn't a plan, especially if you're chasing an age-group podium or a Boston or Chicago spot.
Who to get them from, if you're set on it? Talk to your doctor first. The only defensible route is a licensed compounding pharmacy with a prescription. Look for accreditation, USP <797> compliance, and a certificate of analysis. Skip the "research use only, not for human consumption" websites. Nobody is checking what's actually in those vials.
What just became legal? It's messier than the headlines. In February, HHS announced it would move about 14 peptides (BPC-157, TB-500, ipamorelin, CJC-1295, GHK-Cu and others) into a category where compounding pharmacies can make them. Some reports say BPC-157 was removed from the FDA's "significant safety risk" list in April but still isn't cleared for compounding. An FDA advisory panel voted 8-6 in July to recommend it for one narrow use, ulcerative colitis. That vote is advisory only. Either way, "legal to compound" does not mean FDA-approved, proven, or allowed in sport. Legal and legit for racing are two different questions.

​VMO Drops​ are one more my favorite exercises for runners or anyone aging & concerned about balance. You should feel it in the muscle above your knee to the inside. If you can't feel it during the exercise, reach your heel out further. Feel free to use support.

]]><![CDATA[What Really Happens When You Miss Training: A Week-by-Week Breakdown]]>Sat, 22 Aug 2026 16:37:59 GMThttps://www.megjfitness.com/megjfitnessblog/what-really-happens-when-you-miss-training-a-week-by-week-breakdownI missed some runs while in Vegas.
Mostly because our days were intentionally vastly unplanned and I chose sleep or the pool, which, esp when on vacation and catching up with a good friend... is totally fine.
But as runners, we tend to lean a bit more Type A than most crowds. Which means it can REALLY crush our souls when we get off schedule or have to miss training (whether it's a vacation, illness, work deadline, weather, etc). And it's not the fear of "can I get back into a routine", that's already mapped out... but how much do I lose when I miss training?
So let's go over it:
  • Days 0–2: Basically no loss. Muscles are still glycogen-loaded (sugar sugar baby), and a short break can even aid recovery.
  • Days 3–5: Blood plasma volume starts dropping (5–10%), so easy efforts start to feel a bit harder. That "shaking off the rust" feeling. Heat training (thanks, Vegas can help with this as well)
  • 1–2 weeks: Aerobic fitness (VO2max) begins to decline — typically 4–6% in the first 7-10 days off.
  • 2–4 weeks: Now things really start to shift, mitochondrial capacity can drop 25%+, lactate threshold slips, and VO2max can be down 10-15%.
  • Strength, tendons, and bone density: Hold up much longer than cardio fitness. We don't want to neglect them, but if you're tight on time/energy/attention... focus on your runs (for a month or so)
  • 4+ weeks: The rate of loss slows, but extended time off brings fitness closer to baseline. Good news: it comes back faster the second time around.​

And now an exercise form tip.
If you have any suggestions, please let me know!
​
When doing a bridge, the goal isn't just to lift your hips as high as possible. Instead, while flat, lock your rib cage down while squeezing your abs. Then, as you lift your hips, focus just on how much you can squeeze your glutes. You won't get as high, but you'll get more out of the exercise. ]]><![CDATA[Bone Density for Runners: Strength Exercises Every Runner Needs After 35]]>Sun, 02 Aug 2026 17:23:34 GMThttps://www.megjfitness.com/megjfitnessblog/bone-density-for-runners-strength-exercises-every-runner-needs-after-35Skipping over those hill workouts for a second because I want to bring up another important topic.
As runners, we are fitter than the average bear.
And... running doesn't cover all of our fitness bases.
As we age, bone health becomes more and more important.
Honestly, once we hit 35... our bones are as dense as they're going to be and then we're trying to hold to on to as much as we can as the years pass.
What to do and short on time? I recommend:
  • Planks on your hands- the pressure will help with wrists
  • Back Squats or squats with weight on your back- this will help the spine
    • If you don't have access to a squat rack or don't feel comfort doing a back squat, try a heavy backpack up on your shoulders. Do I have scientific research to back this up? Nope, but sometimes you can't wait for the proof and need to be creative
  • Weighted Step Ups, Lunges, Squats, Deadlifts- Keep those hips strong, muscle and bone


  • Bonus: Single leg exercises to improve balance. And quick agility drills to be able to catch yourself. Preventing a fall is the best way to maintain bone health.

And now an exercise form tip.
If you have any suggestions, please let me know!


Not form, but I recommend clients brush their teeth on one foot (assuming they brush in the morning & evening, alternate feet).
Best way to sneak in balance training. 


]]><![CDATA[The Running "Cheat Code" Hiding in Plain Sight (It's Hills)]]>Fri, 24 Jul 2026 21:43:27 GMThttps://www.megjfitness.com/megjfitnessblog/the-running-cheat-code-hiding-in-plain-sight-its-hills​Hills are like a cheat code for running. How?
They built more strength than running on flat ground...
  • Engages glutes, hamstrings, and calves more intensely than flat ground
  • Develops lower-body power (almost like a mini-gym workout)
  • Improves running economy and stride efficiency
​
They improve your heart fitness...
  • Pushes your heart rate into higher training zones with less speed
  • Improves VO2 max and aerobic capacity faster than flat workouts
  • Builds endurance that translates directly to race performance
​
They are (usually) easier on the body...
  • Naturally shortens stride, reducing impact on joints
  • Encourages a forefoot strike and better running form
  • Strengthens stabilizing muscles that protect knees and ankles
​
And almost most importantly, improves mental toughness...
And next week I'll cover some specific hill workouts I give my clients...
And now an exercise form tip.
If you have any suggestions, please let me know!
Calf Raise Tip...
There are two major muscles in the calves.
If you do raises with straight legs, you focus on one of them.
If you do raises with more than slightly bent knees, you focus on the other one.
So... do both.
]]><![CDATA[I Don't 'Handle' Long Distances... So I'm Training for an Ultra Anyway"]]>Thu, 09 Jul 2026 18:44:21 GMThttps://www.megjfitness.com/megjfitnessblog/i-dont-handle-long-distances-so-im-training-for-an-ultra-anyway

I've been talking about my ultra for a bit now.
And finally a client asked me...
"But... Why?"
Goooooooooooooooooooooood question.
Because
  • I wanted to challenge myself?
  • See who I become at the corners of my comfort zone?
  • Find out if I could survive it?
  • Needed something big to train for?
It's a mixture of all those things.
But one of the main reasons is that I never thought of myself as an epic endurance athlete.
In over 3 decades of running, I can count on one hand the number of races I've done over 13 miles.
And I found myself, consciously or subconsciously, saying...
"Oh, I don't handle those distances well"
But you can't handle/do/crush something you don't ever put in the effort...
I was saying/thinking that statement without any real evidence.
So to quote Yoda, "No! Try not. Do. Or do not. There is no try."
Life will keep moving forward whether we challenge our identities & limitations or not.
We can stay in our safe places or venture out and explore what is possible.
Do you want to?
For me? I do.

Questions? Comment below


And now an exercise form tip.
If you have any suggestions, please let me know!
Want less pain in your neck, back, and shoulders?
Make sure your scapula can move well.
I used to recommend Scapula Push ups, but after seeing a video from ​Eric Cressey​, I'm reminded that it's better to have your elbows moving above your shoulders to get enough range of motion.
So what's better? Yoga Push ups, Bear Crawls & rocking backward, and (facing the) Wall Slides.  



]]><![CDATA[Carb Loading Runs: Why the 2:1 Glucose-to-Fructose Ratio Matters]]>Fri, 03 Jul 2026 00:28:36 GMThttps://www.megjfitness.com/megjfitnessblog/carb-loading-runs-why-the-21-glucose-to-fructose-ratio-mattersHey Runner!

During my training runs, one of my biggest priorities is getting in enough carbs.
Sometimes that just means ​liquid calories​ or handful ​Sourpatch Kids Watermelon gummies.​
But especially on my long runs for the Ultra training, I'm not messing around. I aim for ideally 60-70 grams of carbs/hour. Maybe even getting up to 90 gram to really crush race day (if my tummy can handle it)
This can be a lot and I want to make sure I get as much bang for my buck as possible.
How?
Have a sugar goal of 2 Glucose to 1 Fructose.
Why?
That ratio helps with absorption and not getting said tummy issues.
Do gels work?
Most gels will have about that ratio. But if you're on course for HOURS and want something a bit more solid than a gel, you'll need to dig into the nutrition label for other types of food (bc it won't be obvious).
Look for...
  • Maltodextrin = pure glucose chains (100% glucose)
  • Dextrose = pure glucose
  • Fructose (listed as "fructose" or "crystalline fructose") = pure fructose
  • Sucrose (table sugar) = 50/50 glucose:fructose (it's literally one of each bonded together)
  • High-fructose corn syrup (HFCS) = usually ~55% fructose, 45% glucose (despite the name, it's not wildly different from table sugar)
  • Honey = roughly 40% fructose, 30% glucose, plus water and other sugars
  • Agave syrup = very fructose-heavy, often 70–90% fructose
  • Fruit = varies a lot by fruit; generally more fructose than glucose
It doesn't need to be a perfect ratio and I believe (as long as your stomach can handle it) more carbs is better than less.
So enjoy what you can on your adventures!
Just make sure to brush your teeth afterwards as well :)


Questions? Comment below.


And now an exercise form tip.
If you have any suggestions, please let me know!


Squats= Ideally your shoulders go just about straight up and down. That means your knees should move as far forward as your hips shift back.
Some people's knees will go way past their toes, that's ok.
As long the toes & heels stay on the ground, knees won't combust. 

]]><![CDATA[June 25th, 2026]]>Thu, 25 Jun 2026 23:43:38 GMThttps://www.megjfitness.com/megjfitnessblog/june-25th-2026Hey runner!
Ugh, hip (and low back) pain.
Woof.
What do I recommend to clients?
First: ​Assess glute engagement.​ If you can't feel your butt, it's hard to use it. And check out your​ hamstring tightness as well. ​
Second: Check mobility (similar to knee)
Third: Stability (similar to knee, but more core)
Finally: Strength (again, same as knee)
  • Split Squats & lunges
  • Single Leg Deadlifts
  • Step Ups
  • Hip Thrusters
Questions? Respond back to this email.


And now an exercise form tip.
If you have any suggestions, please let me know!
Squats= Up & Down... whether it be a dumbbell, kettlebell or a bar, knees go forward and hips go back to allow the weight to go straight (ish) up and down


Deadlifts= Back and Forth... while the weight goes up & down (like the squat) it moves because your hips are going back and forth (horizontal)

]]><![CDATA[Knee Pain]]>Fri, 19 Jun 2026 20:35:33 GMThttps://www.megjfitness.com/megjfitnessblog/knee-pain​Hey runner!
Struggle with knee pain.
Woof.
First: Do all the ankle assessments and drills from the last post
Second: Check mobility Third: Stability Finally: Strength
  • Split Squats & lunges
  • Single Leg Deadlifts
  • Step Ups
  • Hip Thrusters
Questions? Comment below


And now an exercise form tip.

If you have any suggestions, please let me know!

Remember, workouts break down your muscles and sleep/food/recovery repair them.
In order to improve and make gains, you need to recover as hard (if not harder) than you train.


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