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ELLA SURING

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Most runners spend almost all their training time moving in one direction - forward. That means a lot of sagittal plane work, and not enough side-to-side or rotational strength.

Lateral movements like curtsy lunges target the hips and glutes in a way running alone can’t. They help keep your knees stable, improve balance, and make you stronger on hills, trails, and uneven terrain.
Add these into your routine 2–3x/week and you’ll notice the difference in power and stability.

#runcoach #teamrunrun #lateraltraining #curtsylunge #glutemedstrength #runnerstrength #injuryprevention #kneestability #runstrong #trailrunning #hillrunning #runnersofinstagram #runningdrills #strengthforrunners #runhappy #sustainabletraining #personalizedtraining #strengthtrainingforrunners #runningcommunity

Most runners spend almost all their training time moving in one direction - forward. That means a lot of sagittal plane work, and not enough side-to-side or rotational strength.

Lateral movements like curtsy lunges target the hips and glutes in a way running alone can’t. They help keep your knees stable, improve balance, and make you stronger on hills, trails, and uneven terrain.
Add these into your routine 2–3x/week and you’ll notice the difference in power and stability.

#runcoach #teamrunrun #lateraltraining #curtsylunge #glutemedstrength #runnerstrength #injuryprevention #kneestability #runstrong #trailrunning #hillrunning #runnersofinstagram #runningdrills #strengthforrunners #runhappy #sustainabletraining #personalizedtraining #strengthtrainingforrunners #runningcommunity

I’ve been rebuilding after injury, and this time I’m doing things differently. Slower progression, structured recovery, consistent strength work, and enough fuel to actually support it all.

I’m also focusing more on how I run, not just how much, so I don’t fall back into the patterns that caused the injury in the first place.

If you’re navigating an injury or want support with more sustainable training, I’m currently taking on a few new runners. Reach out or check the link in my bio. 🔗

#runcoaching #injuryrecovery #femaleathlete #womenrun #strengthcoaching #functionalfitness #marathontraining #ultratraining #50k

I’ve been rebuilding after injury, and this time I’m doing things differently. Slower progression, structured recovery, consistent strength work, and enough fuel to actually support it all.

I’m also focusing more on how I run, not just how much, so I don’t fall back into the patterns that caused the injury in the first place.

If you’re navigating an injury or want support with more sustainable training, I’m currently taking on a few new runners. Reach out or check the link in my bio. 🔗

#runcoaching #injuryrecovery #femaleathlete #womenrun #strengthcoaching #functionalfitness #marathontraining #ultratraining #50k

Most runners think the best way to get faster is to just run more. And while mileage matters, strength training is the missing piece for so many athletes.

It’s not about bulking up, it’s about building the strength to handle the miles you want to run without breaking down. Stronger muscles mean better running economy, more power on hills, improved form late in races, and a much lower risk of injury.

The reality is, running alone doesn’t train your body in all the ways it needs. It’s a repetitive, high-impact, single-plane movement. Strength work fills the gaps, targeting weak spots, balancing muscle groups, and making you a more resilient, well-rounded athlete.

If you want to run long-term and keep getting better, strength training isn’t optional. It’s part of your training.

#runcoach #teamrunrun #strengthtrainingforrunners #injuryprevention #runstrong #runnerstrength #runningeconomy #runhappy #sustainabletraining #personalizedtraining #strengthtraining #runningcommunity #glutestrength #kneestability #trailrunning #hillrunning #marathontraining #halfmarathontraining #runnersofinstagram

Most runners think the best way to get faster is to just run more. And while mileage matters, strength training is the missing piece for so many athletes.

It’s not about bulking up, it’s about building the strength to handle the miles you want to run without breaking down. Stronger muscles mean better running economy, more power on hills, improved form late in races, and a much lower risk of injury.

The reality is, running alone doesn’t train your body in all the ways it needs. It’s a repetitive, high-impact, single-plane movement. Strength work fills the gaps, targeting weak spots, balancing muscle groups, and making you a more resilient, well-rounded athlete.

If you want to run long-term and keep getting better, strength training isn’t optional. It’s part of your training.

#runcoach #teamrunrun #strengthtrainingforrunners #injuryprevention #runstrong #runnerstrength #runningeconomy #runhappy #sustainabletraining #personalizedtraining #strengthtraining #runningcommunity #glutestrength #kneestability #trailrunning #hillrunning #marathontraining #halfmarathontraining #runnersofinstagram

Weekend recap 🌲

Weekend recap 🌲

Let’s talk CONSISTENCY. I see a lot of athletes go out fast and then they get burnt out. You’ll have an injury or a life event and not be able to train, and then it will spiral. Eventually you’ll get the motivation to pick it back up and then to compensate, you go all out again, and the cycle continues.

Learning how to modulate your running mileage and total volume is key to prevent burnout and these crazy mileage changes.

Looking to get more consistent with your training? Message me or learn more about my coaching at the link in my bio 🔗

#running #runners #runcoach #runnerstrength #runningcommunity #mindfulrunning #sustainabletraining #endurance #longrun

Let’s talk CONSISTENCY. I see a lot of athletes go out fast and then they get burnt out. You’ll have an injury or a life event and not be able to train, and then it will spiral. Eventually you’ll get the motivation to pick it back up and then to compensate, you go all out again, and the cycle continues.

Learning how to modulate your running mileage and total volume is key to prevent burnout and these crazy mileage changes.

Looking to get more consistent with your training? Message me or learn more about my coaching at the link in my bio 🔗

#running #runners #runcoach #runnerstrength #runningcommunity #mindfulrunning #sustainabletraining #endurance #longrun

20 minutes, no equipment, big payoff.

This core circuit hits stability, control, and power, all the things runners and athletes need most.

Try it next time you want something quick but effective.

#running #coreworkout #runstrong #strengthforrunners #runnersofinstagram #marathontraining

20 minutes, no equipment, big payoff.

This core circuit hits stability, control, and power, all the things runners and athletes need most.

Try it next time you want something quick but effective.

#running #coreworkout #runstrong #strengthforrunners #runnersofinstagram #marathontraining

Running + lifting can be a powerful combo - if done the right way.

Strength training improves running economy, builds durability, and reduces injury risk. But it’s not about lifting more than you run, it’s about lifting to run better. That means planning around your mileage, progressing strength gradually, focusing on single-leg and run-specific exercises, and prioritizing recovery.

With the right approach, you’ll run stronger, stay healthy, and get more out of every mile. Want a personalized plan that balances strength and running for you? DM me and let’s make it happen.

#runcoach #teamrunrun #strengthtrainingforrunners #runnerstrength #runningcommunity #runnersofinstagram #runstrong #injuryprevention #sustainabletraining #crosstraining #trailrunning #roadrunning #marathontraining #halfmarathontraining #activeforlife #mindfulrunning #lifelongrunner #runninggoals #lifttorunbetter

Running + lifting can be a powerful combo - if done the right way.

Strength training improves running economy, builds durability, and reduces injury risk. But it’s not about lifting more than you run, it’s about lifting to run better. That means planning around your mileage, progressing strength gradually, focusing on single-leg and run-specific exercises, and prioritizing recovery.

With the right approach, you’ll run stronger, stay healthy, and get more out of every mile. Want a personalized plan that balances strength and running for you? DM me and let’s make it happen.

#runcoach #teamrunrun #strengthtrainingforrunners #runnerstrength #runningcommunity #runnersofinstagram #runstrong #injuryprevention #sustainabletraining #crosstraining #trailrunning #roadrunning #marathontraining #halfmarathontraining #activeforlife #mindfulrunning #lifelongrunner #runninggoals #lifttorunbetter

We had a 50k planned, but after a delayed flight and getting home at 2am, it just wasn’t smart. Skipped the drive, skipped the race.

One race isn’t everything—progress comes from the long game.

#running #runners #runcoach #runnerstrength #runningcommunity #mindfulrunning #sustainabletraining #endurance #longrun #trailrunning

We had a 50k planned, but after a delayed flight and getting home at 2am, it just wasn’t smart. Skipped the drive, skipped the race.

One race isn’t everything—progress comes from the long game.

#running #runners #runcoach #runnerstrength #runningcommunity #mindfulrunning #sustainabletraining #endurance #longrun #trailrunning

If you want to improve your running or strength but aren’t sure where to start, or feel stuck in your training, I’m here to help. I coach both in person for local athletes and remotely through Team RunRun, so you can get a personalized plan that fits your life, your schedule, and your goals no matter where you are.

Coaching with me is about more than just workouts. It’s about building a sustainable, confident relationship with running, staying injury-free, and making consistent progress without burnout. You’ll also be part of a supportive community that listens to what you need, not a one-size-fits-all program.

If this sounds like what you’re looking for, send me a DM and let’s talk about what your next steps could be.

#runcoach #remotecoaching #inpersoncoaching #teamrunrun #runnersofinstagram #runstrong #runhappy #injuryprevention #runningcommunity #personalizedtraining #sustainabletraining #runlife #athletecoach #runbetter #mindfulrunning #runninggoals #coachingthatworks #longtermprogress

If you want to improve your running or strength but aren’t sure where to start, or feel stuck in your training, I’m here to help. I coach both in person for local athletes and remotely through Team RunRun, so you can get a personalized plan that fits your life, your schedule, and your goals no matter where you are.

Coaching with me is about more than just workouts. It’s about building a sustainable, confident relationship with running, staying injury-free, and making consistent progress without burnout. You’ll also be part of a supportive community that listens to what you need, not a one-size-fits-all program.

If this sounds like what you’re looking for, send me a DM and let’s talk about what your next steps could be.

#runcoach #remotecoaching #inpersoncoaching #teamrunrun #runnersofinstagram #runstrong #runhappy #injuryprevention #runningcommunity #personalizedtraining #sustainabletraining #runlife #athletecoach #runbetter #mindfulrunning #runninggoals #coachingthatworks #longtermprogress

Sometimes having big goals can feel isolating. Not everyone understands the early alarms, the skipped plans, or why you’d choose a hard workout over an easy day.

For me, it’s not just about chasing times — it’s about making my younger self proud and setting up my future self to still be active and healthy well past 80. Training hard is my way of honoring both.

It’s not always easy, but it’s worth it. Every mile is a reminder of why I started.

#runcoach #teamrunrun #runstrong #runnerstrength #sustainabletraining #personalizedtraining #runningcommunity #runnersofinstagram #longtermhealth #activeforlife #marathontraining #halfmarathontraining #trailrunning #roadmarathon #runhappy #runninggoals #mindfulrunning #lifelongrunner #enduranceathlete

Sometimes having big goals can feel isolating. Not everyone understands the early alarms, the skipped plans, or why you’d choose a hard workout over an easy day.

For me, it’s not just about chasing times — it’s about making my younger self proud and setting up my future self to still be active and healthy well past 80. Training hard is my way of honoring both.

It’s not always easy, but it’s worth it. Every mile is a reminder of why I started.

#runcoach #teamrunrun #runstrong #runnerstrength #sustainabletraining #personalizedtraining #runningcommunity #runnersofinstagram #longtermhealth #activeforlife #marathontraining #halfmarathontraining #trailrunning #roadmarathon #runhappy #runninggoals #mindfulrunning #lifelongrunner #enduranceathlete

Early mornings, heavy lifts, long cardio sessions… it’s not about punishment or checking a box. It’s about building the kind of strength and endurance that will carry me through races, adventures, and life decades from now - and honestly - I love having mornings that allow me to do this.

Some days that means a quick run. Other days, like this one, it’s a lift followed by two hours on the elliptical. The work feels lighter when you’re surrounded by great people who push you, cheer for you, and make the hard sessions something you actually look forward to.

Different tools, same goal: keep stacking the work, keep moving forward.

#runcoach #teamrunrun #strengthtrainingforrunners #enduranceathlete #sustainabletraining #personalizedtraining #runnersofinstagram #runningcommunity #liftandcardio #ellipticalworkout #runstrong #runnerstrength #marathontraining #halfmarathontraining #injuryprevention #longtermhealth #activeforlife #mindfulrunning #lifelongrunner

Early mornings, heavy lifts, long cardio sessions… it’s not about punishment or checking a box. It’s about building the kind of strength and endurance that will carry me through races, adventures, and life decades from now - and honestly - I love having mornings that allow me to do this.

Some days that means a quick run. Other days, like this one, it’s a lift followed by two hours on the elliptical. The work feels lighter when you’re surrounded by great people who push you, cheer for you, and make the hard sessions something you actually look forward to.

Different tools, same goal: keep stacking the work, keep moving forward.

#runcoach #teamrunrun #strengthtrainingforrunners #enduranceathlete #sustainabletraining #personalizedtraining #runnersofinstagram #runningcommunity #liftandcardio #ellipticalworkout #runstrong #runnerstrength #marathontraining #halfmarathontraining #injuryprevention #longtermhealth #activeforlife #mindfulrunning #lifelongrunner

Raise your hand if even when everything around you is going right, you still don’t feel good enough 🙌

Judging yourself based on others will always get in the way. Maybe you see someone else in the gym or out on the course and wished you looked like that, or could perform the way they do.

What you’re missing is that you’ll always feel that way unless you make a change - regardless of everything you’ve accomplished.

What’s something your proud of today? What’s something the past you would look at and think is the coolest thing in the world?

#athletemotivation #marathonrunning #athletetraining #runcoach #performancetraining #athletementality #functionalfitness #runtraining #femalerunner #femaleathlete

Raise your hand if even when everything around you is going right, you still don’t feel good enough 🙌

Judging yourself based on others will always get in the way. Maybe you see someone else in the gym or out on the course and wished you looked like that, or could perform the way they do.

What you’re missing is that you’ll always feel that way unless you make a change - regardless of everything you’ve accomplished.

What’s something your proud of today? What’s something the past you would look at and think is the coolest thing in the world?

#athletemotivation #marathonrunning #athletetraining #runcoach #performancetraining #athletementality #functionalfitness #runtraining #femalerunner #femaleathlete

Crosstraining for a year wasn’t the original plan, but it’s where a lot of us end up when things don’t go the way we hoped. Whether you’re coming back from injury, navigating burnout, or just in a tough season, this is what I’ve learned along the way:

1. Progress isn’t linear
2. It’s ok to be sad about what you’ve lost
3. You’re more than who you are as an athlete
4. Things will get better
5. No, you’re not broken

It’s not always easy, but you’re not alone. What helped you most in a season like this? Drop it below. I’d love to hear.

#crosstraining #athleteidentity #injuryrecovery #comebackseason #resilientathletes #mentalhealthinsport #trainingthroughinjury #rebuildingseason #athletementality #runnernotrunning #strengthbeyondsport #athletelife

Crosstraining for a year wasn’t the original plan, but it’s where a lot of us end up when things don’t go the way we hoped. Whether you’re coming back from injury, navigating burnout, or just in a tough season, this is what I’ve learned along the way:

1. Progress isn’t linear
2. It’s ok to be sad about what you’ve lost
3. You’re more than who you are as an athlete
4. Things will get better
5. No, you’re not broken

It’s not always easy, but you’re not alone. What helped you most in a season like this? Drop it below. I’d love to hear.

#crosstraining #athleteidentity #injuryrecovery #comebackseason #resilientathletes #mentalhealthinsport #trainingthroughinjury #rebuildingseason #athletementality #runnernotrunning #strengthbeyondsport #athletelife

Motivation fades, especially during injury, burnout, or long rebuilding blocks. This is the time where there can be a lot of doubt and uncertainty, and it’s important now more than ever to find your reason behind training and having the goals that keep you going.

Your why is the thing that grounds you when everything else feels shaky.

It doesn’t have to be flashy. It just has to matter deeply.

Ask yourself:
– What do I come back to, even when it’s hard?
– Who am I without races or metrics?
– What’s worth fighting for long-term?

You don’t have to have the perfect answer. But starting with honesty changes everything.

#findyourwhy #athletementality #runningthroughinjury #purposeoverperformance #comebackseason #running #marathontraining #femaleathlete #runcoach #personaltraining

Motivation fades, especially during injury, burnout, or long rebuilding blocks. This is the time where there can be a lot of doubt and uncertainty, and it’s important now more than ever to find your reason behind training and having the goals that keep you going.

Your why is the thing that grounds you when everything else feels shaky.

It doesn’t have to be flashy. It just has to matter deeply.

Ask yourself:
– What do I come back to, even when it’s hard?
– Who am I without races or metrics?
– What’s worth fighting for long-term?

You don’t have to have the perfect answer. But starting with honesty changes everything.

#findyourwhy #athletementality #runningthroughinjury #purposeoverperformance #comebackseason #running #marathontraining #femaleathlete #runcoach #personaltraining

Thinking about working with a coach?

Here’s the truth: training plans are everywhere - but real progress comes from knowing which one is right for you, when to push, when to rest, and how to adapt when life gets messy.

A coach brings structure, accountability, and clarity. But more than that, a coach is someone in your corner. helping you stay consistent, adjust with intention, and stay connected to why you started running in the first place.

If you’re navigating injury, building back, or training for a new distance, you don’t have to figure it out alone.

Learn more or book a free consultation at the link in bio. 🔗

#runningcoach #runcoaching #onlinecoach #sustainabletraining #trainwithpurpose #injuryrecovery #backtorunning #newrunners #10ktraining #20ktraining #runningcommunity #runstrong #runnersofinstagram #santacruzrunning #womenwhorun

Thinking about working with a coach?

Here’s the truth: training plans are everywhere - but real progress comes from knowing which one is right for you, when to push, when to rest, and how to adapt when life gets messy.

A coach brings structure, accountability, and clarity. But more than that, a coach is someone in your corner. helping you stay consistent, adjust with intention, and stay connected to why you started running in the first place.

If you’re navigating injury, building back, or training for a new distance, you don’t have to figure it out alone.

Learn more or book a free consultation at the link in bio. 🔗

#runningcoach #runcoaching #onlinecoach #sustainabletraining #trainwithpurpose #injuryrecovery #backtorunning #newrunners #10ktraining #20ktraining #runningcommunity #runstrong #runnersofinstagram #santacruzrunning #womenwhorun

Stretching and activation is essential to warm up and stay injury free! I bring a band with me to the road or trailhead and this quick 5 minute routine can be done anywhere.

Drop your favorite pre run stretches in the comments below 🏃🏼‍♀️⛰️👟

#running #roadrunning #trailrunning #strengthforrunners #stretchingforrunners

Stretching and activation is essential to warm up and stay injury free! I bring a band with me to the road or trailhead and this quick 5 minute routine can be done anywhere.

Drop your favorite pre run stretches in the comments below 🏃🏼‍♀️⛰️👟

#running #roadrunning #trailrunning #strengthforrunners #stretchingforrunners

I’m excited to share that I’m joining @teamrunrun as a coach.

I couldn’t be more thrilled to share my passion and experience with others in this field, and help support health, longevity and performance in this sport.

I can’t wait to help more athletes while continuing to hone in my performance and chase even bigger goals.

Message me if you’re curious or click the link in my bio to find out more!

#running #marathontraining #runcoach #functionalfitness #performancecoach #teamrunrun #endurancerunning #trailrunning

I’m excited to share that I’m joining @teamrunrun as a coach.

I couldn’t be more thrilled to share my passion and experience with others in this field, and help support health, longevity and performance in this sport.

I can’t wait to help more athletes while continuing to hone in my performance and chase even bigger goals.

Message me if you’re curious or click the link in my bio to find out more!

#running #marathontraining #runcoach #functionalfitness #performancecoach #teamrunrun #endurancerunning #trailrunning

High energy, good people, and so many takeaways from the Perform Better Summit. Feeling inspired and more equipped to keep showing up for the athletes I work with — and for myself.

Work with me in person and remotely at the link in my bio 🔗

#PerformBetter #KeepShowingUp #healthcoaching #personaltrainer #runcoaching #workout #training #functionalhealth

High energy, good people, and so many takeaways from the Perform Better Summit. Feeling inspired and more equipped to keep showing up for the athletes I work with — and for myself.

Work with me in person and remotely at the link in my bio 🔗

#PerformBetter #KeepShowingUp #healthcoaching #personaltrainer #runcoaching #workout #training #functionalhealth

These are just a few 🤷‍♀️

Do you relate to any on this list?

#femaleathlete #running #femalerunner #runninginspiration #fitness #marathon #marathonrunning #marathontraining

These are just a few 🤷‍♀️

Do you relate to any on this list?

#femaleathlete #running #femalerunner #runninginspiration #fitness #marathon #marathonrunning #marathontraining

I had to jump on this trend 🥹

More reflections. It’s so important to understand what makes us - us, and embrace ourselves for that.

#athlete #selfgrowth #marathontraining #femaleathlete #holistichealth #running #runninginspiration

I had to jump on this trend 🥹

More reflections. It’s so important to understand what makes us - us, and embrace ourselves for that.

#athlete #selfgrowth #marathontraining #femaleathlete #holistichealth #running #runninginspiration

The Ella three years ago would be so proud of where I’m at now. I was just getting into running, I admired my coaches and wanted to do something similar, but I had no idea how to achieve it.

The Ella two years ago who wanted to try climbing would be so impressed with my strength training and that I could do a pull up (now well over one).

The Ella one years ago would admire my dedication to the sport that I love, even through an injury that she was just discovering.

It’s not too often that I look back and appreciate how far I’ve come, but this is your reminder to do so.

#strengthtraining #running #marathontraining #femaleathlete #runninginjury #sportinspiration #runninginspiration #femalerunner

The Ella three years ago would be so proud of where I’m at now. I was just getting into running, I admired my coaches and wanted to do something similar, but I had no idea how to achieve it.

The Ella two years ago who wanted to try climbing would be so impressed with my strength training and that I could do a pull up (now well over one).

The Ella one years ago would admire my dedication to the sport that I love, even through an injury that she was just discovering.

It’s not too often that I look back and appreciate how far I’ve come, but this is your reminder to do so.

#strengthtraining #running #marathontraining #femaleathlete #runninginjury #sportinspiration #runninginspiration #femalerunner

Recent filming along the coast. Seeing the beauty in our sport.

Captured by @mikeyzedan

#running #femaleathlete #california #runninginspiration #marathontraining #injuryrecovery #sportsinjuryrecovery

Recent filming along the coast. Seeing the beauty in our sport.

Captured by @mikeyzedan

#running #femaleathlete #california #runninginspiration #marathontraining #injuryrecovery #sportsinjuryrecovery

It always seems like it’s one step forward two steps back. Right now, I’m on my third try at running, slowly working my way back up walk/run to reach something consistent without pain. Yet I’m still waiting for that other shoe to drop.

This past weekend was the Broken Arrow Skyrace, the last event I competed in a year ago before I had to completely stop running, and that race was a struggle. I didn’t plan to go all out but even so, I wish I had done better and I always had a hope of coming back to it this year.

But so far in this round, all has been well. I’ve had an emphasis on strength and cross training, going slow when I know I shouldn’t even though I just want to go fast, and above all having trust in myself and my team

Fingers crossed 🤞🏼 and let’s see where this takes us.

#returntorun #returntorunning #returntorunningafterinjury #marathonrunning #femalerunner #femaleathlete

It always seems like it’s one step forward two steps back. Right now, I’m on my third try at running, slowly working my way back up walk/run to reach something consistent without pain. Yet I’m still waiting for that other shoe to drop.

This past weekend was the Broken Arrow Skyrace, the last event I competed in a year ago before I had to completely stop running, and that race was a struggle. I didn’t plan to go all out but even so, I wish I had done better and I always had a hope of coming back to it this year.

But so far in this round, all has been well. I’ve had an emphasis on strength and cross training, going slow when I know I shouldn’t even though I just want to go fast, and above all having trust in myself and my team

Fingers crossed 🤞🏼 and let’s see where this takes us.

#returntorun #returntorunning #returntorunningafterinjury #marathonrunning #femalerunner #femaleathlete

Injuries are hard. Period.

I know I post about mine a lot. The fact is that when you build so much around something you don’t know if you can do any longer, there’s a huge amount of self criticism and disappointment. Some athletes might feel lost.

I have huge goals and I don’t know if I’ll reach them, and a big part to this process is learning who I am regardless of these external factors.

Any other athletes experience these feelings with injury? It will get better 🫶🏻

#running #runninginjury #marathontraining #runcoaching #femalerunner #femalerunners #sportsinjury #sportsrecovery

Injuries are hard. Period.

I know I post about mine a lot. The fact is that when you build so much around something you don’t know if you can do any longer, there’s a huge amount of self criticism and disappointment. Some athletes might feel lost.

I have huge goals and I don’t know if I’ll reach them, and a big part to this process is learning who I am regardless of these external factors.

Any other athletes experience these feelings with injury? It will get better 🫶🏻

#running #runninginjury #marathontraining #runcoaching #femalerunner #femalerunners #sportsinjury #sportsrecovery

Rattlesnake Lake WA 🐍

Weekend seeing family and getting some adventures in.

#adventure #hiking #trailrunning #explore #washington #washingtonadventure #pacificnorthwest #pacificnorthwesthiking #travel

Rattlesnake Lake WA 🐍

Weekend seeing family and getting some adventures in.

#adventure #hiking #trailrunning #explore #washington #washingtonadventure #pacificnorthwest #pacificnorthwesthiking #travel

Alright this might be a long one! I get a lot of questions on why I can’t run right now and I haven’t fully told the full story. I thought I’d try to share the full thing here but it’s been going on for so long that there are many levels to it.

TLDR - three stress fractures/reactions in my lower legs that haven’t been healing for a year. It causes immense pain and tightness in my calves when I try to run and we’re still figuring out why!

Thanks for coming to my TED talk

#running #runningrecovery #runninginjury #femaleathlete #marathontraining #injuryrecovery #athlete

Alright this might be a long one! I get a lot of questions on why I can’t run right now and I haven’t fully told the full story. I thought I’d try to share the full thing here but it’s been going on for so long that there are many levels to it.

TLDR - three stress fractures/reactions in my lower legs that haven’t been healing for a year. It causes immense pain and tightness in my calves when I try to run and we’re still figuring out why!

Thanks for coming to my TED talk

#running #runningrecovery #runninginjury #femaleathlete #marathontraining #injuryrecovery #athlete

One year together, and an eternity ahead ♾️

Last weekend was the best trip with my best friend and life partner. Love this guy so much and here’s to lots more running and adventures.

One year together, and an eternity ahead ♾️

Last weekend was the best trip with my best friend and life partner. Love this guy so much and here’s to lots more running and adventures.

Life recently -

It can be hard to find inspiration to share when I’m still stuck in the same place I have been in for a year, not able to run and not sure what the answers are. Even though at times it can be hard, I love the community here and the connection.

A huge part of my life recently has been focused on progressing in other areas. We moved, I’ve landed another job in fitness getting to help others, and I passed my personal trainer exam.

Life may not always look exactly like I had hoped but it’s still amazing, and there are still so many ways to enjoy each day and aspire to reach my goals.

#running #athlete #femaleathlete #injuryrecovery #runninginspiration

Life recently -

It can be hard to find inspiration to share when I’m still stuck in the same place I have been in for a year, not able to run and not sure what the answers are. Even though at times it can be hard, I love the community here and the connection.

A huge part of my life recently has been focused on progressing in other areas. We moved, I’ve landed another job in fitness getting to help others, and I passed my personal trainer exam.

Life may not always look exactly like I had hoped but it’s still amazing, and there are still so many ways to enjoy each day and aspire to reach my goals.

#running #athlete #femaleathlete #injuryrecovery #runninginspiration

From the calf massages, pacing each other’s tempo workouts and the amazing support at races, I’d say my favorite has to be the conversations and connection we have on our runs. It’s a great time to catch up and being active together is always a plus!

What’s your favorite part about a running relationship?

#running #relationship #marathontraining

From the calf massages, pacing each other’s tempo workouts and the amazing support at races, I’d say my favorite has to be the conversations and connection we have on our runs. It’s a great time to catch up and being active together is always a plus!

What’s your favorite part about a running relationship?

#running #relationship #marathontraining

Training 🤝fueling

Do you feel like you’re hitting your splits but always feel tired? Or that you find yourself really hungry at night? I’ve learned that fueling throughout the day is a MUST for me to recover and feel my best. It can be simple, but try to space your nutrition out around your workouts.

#running #sportnutrition #runningrecovery

Training 🤝fueling

Do you feel like you’re hitting your splits but always feel tired? Or that you find yourself really hungry at night? I’ve learned that fueling throughout the day is a MUST for me to recover and feel my best. It can be simple, but try to space your nutrition out around your workouts.

#running #sportnutrition #runningrecovery

It’s weird doing this again. The last two comebacks didn’t last long, and part of me is honestly a little scared to get my hopes up. So here I am—take 3. Just trying to trust my body, take it one run at a time, and not overthink every little thing. No big expectations this time, just trying to stay consistent and keep showing up—even if it’s not perfect.

#take3
#comebacktrail
#runningagain
#trusttheprocess
#thirdtimesacharm
#injuryrecovery
#smallsteps
#keepgoing
#backatit
#runningjourney
#recoveryrun
#showingup
#progressnotperfection
#runstagram

It’s weird doing this again. The last two comebacks didn’t last long, and part of me is honestly a little scared to get my hopes up. So here I am—take 3. Just trying to trust my body, take it one run at a time, and not overthink every little thing. No big expectations this time, just trying to stay consistent and keep showing up—even if it’s not perfect.

#take3
#comebacktrail
#runningagain
#trusttheprocess
#thirdtimesacharm
#injuryrecovery
#smallsteps
#keepgoing
#backatit
#runningjourney
#recoveryrun
#showingup
#progressnotperfection
#runstagram

If I asked my younger self from two years ago where she’d see me now, I bet it would be very different than where I am now. Injuries happen, and just starting out in racing I had no idea how much I could damage my body.

Throughout the past year with little to no running, I’ve learned so much about myself and my values. It’s crazy to think I’ve stuck with a sport that I just really dove into when I couldn’t even perform, but running has meant so much to me and taught me so many things.

One of which is consistency. I’ve always been drawn to longer distances. For me, that’s where I can test myself. This recovery process has been almost like a race where there are set backs and then momentum that pulls me forward with new diagnosis and signs of less pain. It’s not just a straight line and nothing in this sport ever is.

#running #injuryrecovery #marathontraining #roadrunning #roadrunner #trailrunning #ultrarunning

If I asked my younger self from two years ago where she’d see me now, I bet it would be very different than where I am now. Injuries happen, and just starting out in racing I had no idea how much I could damage my body.

Throughout the past year with little to no running, I’ve learned so much about myself and my values. It’s crazy to think I’ve stuck with a sport that I just really dove into when I couldn’t even perform, but running has meant so much to me and taught me so many things.

One of which is consistency. I’ve always been drawn to longer distances. For me, that’s where I can test myself. This recovery process has been almost like a race where there are set backs and then momentum that pulls me forward with new diagnosis and signs of less pain. It’s not just a straight line and nothing in this sport ever is.

#running #injuryrecovery #marathontraining #roadrunning #roadrunner #trailrunning #ultrarunning

Learning to treat rest as productive. It still feels hard sometimes—to press pause when everything says go, to sit still without guilt. But this is part of the process. Recovery isn’t a break from the work—it is the work. It’s where the body rebuilds, where the mind breathes, where we return to ourselves. Slow mornings, easy walks, warm coffee, quiet pages… not just moments between the effort, but moments that make the effort sustainable.

#restday #recoverymode #slowliving #athletelife #runnerrecovery #mindfulrest #trainingrecovery #restisproductive #slowmorningvibes #wellnessroutine

Learning to treat rest as productive. It still feels hard sometimes—to press pause when everything says go, to sit still without guilt. But this is part of the process. Recovery isn’t a break from the work—it is the work. It’s where the body rebuilds, where the mind breathes, where we return to ourselves. Slow mornings, easy walks, warm coffee, quiet pages… not just moments between the effort, but moments that make the effort sustainable.

#restday #recoverymode #slowliving #athletelife #runnerrecovery #mindfulrest #trainingrecovery #restisproductive #slowmorningvibes #wellnessroutine

Get ready for a day in the mountains with us!

#travel #adventure #skiing #running #marathontraining #ultrarunning #ultrarunner #trailrunner

Get ready for a day in the mountains with us!

#travel #adventure #skiing #running #marathontraining #ultrarunning #ultrarunner #trailrunner

A little less running on here recently but still the best memories

#california #adventure #californiatravel #travel

A little less running on here recently but still the best memories

#california #adventure #californiatravel #travel

Our bodies are constantly adapting—getting stronger, recovering, and figuring out how to keep us moving. But it’s easy to get caught up in what’s wrong instead of recognizing what’s working. Learning to appreciate what our bodies can do doesn’t mean ignoring weaknesses; it means understanding them, working with them, and pushing our limits in a way that makes us better.

Progress isn’t always linear, and setbacks happen, but that’s all part of the process. The more we focus on what we can do instead of what we can’t, the more we actually improve. Let’s start there.

#running #strength #endurance #training #movement #athlete #progress #bodyawareness #sportsperformance #workinprogress

Our bodies are constantly adapting—getting stronger, recovering, and figuring out how to keep us moving. But it’s easy to get caught up in what’s wrong instead of recognizing what’s working. Learning to appreciate what our bodies can do doesn’t mean ignoring weaknesses; it means understanding them, working with them, and pushing our limits in a way that makes us better.

Progress isn’t always linear, and setbacks happen, but that’s all part of the process. The more we focus on what we can do instead of what we can’t, the more we actually improve. Let’s start there.

#running #strength #endurance #training #movement #athlete #progress #bodyawareness #sportsperformance #workinprogress

If you’re speeding through every run, you’re holding yourself back. Here’s why 👉

Build aerobic endurance without excess fatigue

Improve efficiency and recovery between hard workouts

Reduce risk of overtraining and injury

Strengthen slow-twitch muscle fibers for better endurance

Support long-term consistency and progression

I learned this the hard way—pushing too hard on easy days left me overtrained and injured. I thought I was doing more, but really, I was just breaking down. Now, when I get back to training, I respect my easy runs and listen to my body. It’ll make all the difference, and leave you running more consistently for longer.

#runsmart #trainingtips #easyruns #injuryprevention #marathontraining #enduranceathlete #runningcommunity #trainsmarter #runninglife #runrecoverymatters

If you’re speeding through every run, you’re holding yourself back. Here’s why 👉

Build aerobic endurance without excess fatigue

Improve efficiency and recovery between hard workouts

Reduce risk of overtraining and injury

Strengthen slow-twitch muscle fibers for better endurance

Support long-term consistency and progression

I learned this the hard way—pushing too hard on easy days left me overtrained and injured. I thought I was doing more, but really, I was just breaking down. Now, when I get back to training, I respect my easy runs and listen to my body. It’ll make all the difference, and leave you running more consistently for longer.

#runsmart #trainingtips #easyruns #injuryprevention #marathontraining #enduranceathlete #runningcommunity #trainsmarter #runninglife #runrecoverymatters

Throwback to this because I am in love with how beautiful the valley is this time of year

#travel #yosemite #california #adventure #californiaadventure

Throwback to this because I am in love with how beautiful the valley is this time of year

#travel #yosemite #california #adventure #californiaadventure

Endurance isn’t just about running—strength training is part of the process too. Being injured means I can’t run right now, but I can still show up and do what I can. It’s frustrating at times, but I know this still counts, and it’ll help me come back stronger when I’m ready.

#strengthtraining #strengthtrainingforwomen #runninginjury #marathontraining #running #femalerunner

Endurance isn’t just about running—strength training is part of the process too. Being injured means I can’t run right now, but I can still show up and do what I can. It’s frustrating at times, but I know this still counts, and it’ll help me come back stronger when I’m ready.

#strengthtraining #strengthtrainingforwomen #runninginjury #marathontraining #running #femalerunner

10 months of injury isn’t something I ever thought I’d be dealing with. At first, I figured I’d be back in a few weeks, maybe a couple of months at most. But here I am, still not running, still trying to be patient. It’s been frustrating, but it’s also forced me to take a step back and figure out how to actually support my body through this.

Some things that have helped me:

Being consistent with cross-training – Even though it’s not the same as running, getting on the elliptical, doing yoga, and strength training has helped me stay active and feel like I’m doing something productive.

Fueling like an athlete, even when not training – It’s easy to underfuel when you’re not running, but I’ve kept my intake up to support healing and avoid extra stress on my body.

Reframing my mindset – Instead of thinking, “I should be back by now,” I’m trying to focus on what I can do and trust that I’ll get there when my body is ready.

Getting outside – Even if I can’t run, being in the mountains or just going for a walk helps me stay connected to the sport and remember why I love it.

Recovery is never as simple as we want it to be, but I’m reminding myself that the long game matters more than rushing back too soon. If you’re dealing with an injury, I get it—it sucks. But keep showing up for yourself in the ways you can. Healing is happening, even if it doesn’t feel like it yet.

#running #injuryrecovery #EnduranceAthlete #PatienceInHealing #LongGameMindset #AthleteLife #CrossTraining #FuelForRecovery #StrongerThanBefore #RunningCommunity

10 months of injury isn’t something I ever thought I’d be dealing with. At first, I figured I’d be back in a few weeks, maybe a couple of months at most. But here I am, still not running, still trying to be patient. It’s been frustrating, but it’s also forced me to take a step back and figure out how to actually support my body through this.

Some things that have helped me:

Being consistent with cross-training – Even though it’s not the same as running, getting on the elliptical, doing yoga, and strength training has helped me stay active and feel like I’m doing something productive.

Fueling like an athlete, even when not training – It’s easy to underfuel when you’re not running, but I’ve kept my intake up to support healing and avoid extra stress on my body.

Reframing my mindset – Instead of thinking, “I should be back by now,” I’m trying to focus on what I can do and trust that I’ll get there when my body is ready.

Getting outside – Even if I can’t run, being in the mountains or just going for a walk helps me stay connected to the sport and remember why I love it.

Recovery is never as simple as we want it to be, but I’m reminding myself that the long game matters more than rushing back too soon. If you’re dealing with an injury, I get it—it sucks. But keep showing up for yourself in the ways you can. Healing is happening, even if it doesn’t feel like it yet.

#running #injuryrecovery #EnduranceAthlete #PatienceInHealing #LongGameMindset #AthleteLife #CrossTraining #FuelForRecovery #StrongerThanBefore #RunningCommunity

Travel can be so much fun especially when you have the opportunity to race! Do you have any go to travel routines or crazy travel stories?

#running #ultrarunning #marathonracing

Travel can be so much fun especially when you have the opportunity to race! Do you have any go to travel routines or crazy travel stories?

#running #ultrarunning #marathonracing

50 mile race loading…

I’m so excited to support him this weekend in his goal race of the year!

#running #trailrunning #ultrarunning #runningcouple

50 mile race loading…

I’m so excited to support him this weekend in his goal race of the year!

#running #trailrunning #ultrarunning #runningcouple

Throwback to my first marathon nearly a year ago. I’ve learned so much during this time and not just related to running but also in a huge part to resting. It had been a little over two months from this when my injury first started, and completely changed my training and racing plans for what will likely be over a year

Throwback to my first marathon nearly a year ago. I’ve learned so much during this time and not just related to running but also in a huge part to resting. It had been a little over two months from this when my injury first started, and completely changed my training and racing plans for what will likely be over a year

Our Yosemite distance the first day! We broke the trip up into two bigger hikes. The first was for strength and vert, specifically with all the snow at higher elevations and taking so much time on feet to complete it. Those stats are what you’re seeing here, and our tired faces post hike 😅
The second day was then focused on mileage on flat ground. We did 20 miles in ~7 hrs for the second day and tried to move quicker on tired legs
Since both Simeon and I are injured, we walked this trip instead of ran, but it got us both valuable time on feet for training and building some of that muscle endurance back, especially for Simeon’s upcoming 50M trail race in a month

#yosemite #endurancetraining #trailrunning #california #mountains

Our Yosemite distance the first day! We broke the trip up into two bigger hikes. The first was for strength and vert, specifically with all the snow at higher elevations and taking so much time on feet to complete it. Those stats are what you’re seeing here, and our tired faces post hike 😅
The second day was then focused on mileage on flat ground. We did 20 miles in ~7 hrs for the second day and tried to move quicker on tired legs
Since both Simeon and I are injured, we walked this trip instead of ran, but it got us both valuable time on feet for training and building some of that muscle endurance back, especially for Simeon’s upcoming 50M trail race in a month

#yosemite #endurancetraining #trailrunning #california #mountains

📍Yosemite

#travel #californiatravel #adventure

📍Yosemite

#travel #californiatravel #adventure

Maybe you think you should be “perfect” when it comes to nutrition, and I was in that trap for a really long time too. Nothing is perfect, and everyone is different.

With so much messaging on social media and especially in the health and fitness world, it’s hard to see clearly through it all, but here’s just a small reminder to fuel your body. And there’s so much more that I didn’t picture!

#running #nutrition #runningfuel #femalerunner #athlete

Maybe you think you should be “perfect” when it comes to nutrition, and I was in that trap for a really long time too. Nothing is perfect, and everyone is different.

With so much messaging on social media and especially in the health and fitness world, it’s hard to see clearly through it all, but here’s just a small reminder to fuel your body. And there’s so much more that I didn’t picture!

#running #nutrition #runningfuel #femalerunner #athlete

No one else I’d rather adventure with. We’re gearing up for another trip this weekend, this time in snow!

#california #adventure #adventurecouple #trailrunning #running

No one else I’d rather adventure with. We’re gearing up for another trip this weekend, this time in snow!

#california #adventure #adventurecouple #trailrunning #running

Let’s talk about muscle scraping!

When used properly, muscle scraping can stimulate recovery and blood flow to sore muscles, and potentially help you recover faster. When I’ve done it as part of my training, it’s felt like running on fresh legs the next day, even after a long run.

It’s always good to consult your coach or doctor for any new additions to your routine but this mild and low impact one might be something to consider!

#running #trailrunning #runrecovery

Let’s talk about muscle scraping!

When used properly, muscle scraping can stimulate recovery and blood flow to sore muscles, and potentially help you recover faster. When I’ve done it as part of my training, it’s felt like running on fresh legs the next day, even after a long run.

It’s always good to consult your coach or doctor for any new additions to your routine but this mild and low impact one might be something to consider!

#running #trailrunning #runrecovery

I have to say that this guy is with me through it all. Running, hiking and training is what brought us together and actually how we met.

Do you have any memories like this?

#couplegoals #running #runningcouple #runningmotivation

I have to say that this guy is with me through it all. Running, hiking and training is what brought us together and actually how we met.

Do you have any memories like this?

#couplegoals #running #runningcouple #runningmotivation

⚡️ CHARLEY GIVEAWAY TIME ⚡️

Ready to say goodbye to sore muscles, cramps and achy joints? 👋 This is my go-to solution and I want to share it with you! 🏃🏼‍♀️

Enter to win a FREE Charley Gel!

Contest rules:

1. Tag as many friends as possible that need to hear about Charley. (Separate comments count as separate entries)

2. Make sure you are following @ellasuring and @charley.sport

3. Contest is only valid in the U.S

*Contest ends Saturday so start tagging! Winner will be announced on Sunday!

⚡️ CHARLEY GIVEAWAY TIME ⚡️

Ready to say goodbye to sore muscles, cramps and achy joints? 👋 This is my go-to solution and I want to share it with you! 🏃🏼‍♀️

Enter to win a FREE Charley Gel!

Contest rules:

1. Tag as many friends as possible that need to hear about Charley. (Separate comments count as separate entries)

2. Make sure you are following @ellasuring and @charley.sport

3. Contest is only valid in the U.S

*Contest ends Saturday so start tagging! Winner will be announced on Sunday!

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