Carosel 5k Carosel Days Johnson City New York First race distance

How to adapt your training when changing your race distance

Another quality to pay attention to is your lactate threshold. This is how long you are able to run before feeling a buildup of lactate. Lactate is what causes soreness in your muscles the next day, so a high threshold is advised. Similarly, you want to consider your maximum aerobic capacity, which measures how efficiently your heart and lungs circulate oxygen in your muscles.
Running Tips | Fueling for the Long Runs with Gels

Running Tips | Fueling for the Long Runs with Gels

Fueling for the Long Run with GelsYou Gellin’?Justin DePierroConfluence Running HV - Manager    One of the most frequent topics of conversation at Confluence Running is fueling for an endurance...
November 09, 2022 — Matthew Gawors
Confluence Running Magazine Kat Hores comes in last place during the ERRS 10k

Confluence Magazine 2023 | Post-COVID Edition

Everyone struggles at some point with feeling like they aren’t performing “like everyone else,” or worse - not like they used to. 

The important thing to know:
You are not in this alone.  

 

November 08, 2022 — Matthew Gawors
Pond Hockey Trail and Snowshoe Race Chenango Valley State Park

Winter Trail Running Q&A | Altra Running

100:01:34.140 --> 00:01:37.470Matthew Gawors: Hello everyone was just be a getting ready.200:01:38.550 --> 00:01:50.760Matthew Gawors: Getting ready will be setting a second here. We'll have the Ultra red sign on...
Fighting Off an Attacker From Behind | Runsafer Techniques to Keep Yourself Safe While Running

Fighting Off an Attacker From Behind | Runsafer Techniques to Keep Yourself Safe While Running

Be Safe. Be Together. ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or...
July 13, 2020 — Matthew Gawors
How to Defend Yourself on the Ground | Runsafer Techniques to Keep Yourself Safe While Running

How to Defend Yourself on the Ground | Runsafer Techniques to Keep Yourself Safe While Running

Be Safe. Be Together. ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or...
July 13, 2020 — Matthew Gawors
How to Fall | Runsafer Techniques to keep yourself safe while running

How to Fall | Runsafer Techniques to keep yourself safe while running

Be Safe. Be Together. ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or...
July 13, 2020 — Matthew Gawors
Strike Key Targets | Techniques to Keep yourself safe while Running

Strike Key Targets | Techniques to Keep yourself safe while Running

Be Safe. Be Together. ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or...
July 13, 2020 — Matthew Gawors
Escaping a Wrist Grip | RunSafer Techniques to Keep Yourself Safe While Running

Escaping a Wrist Grip | RunSafer Techniques to Keep Yourself Safe While Running

Be Safe. Be Together. ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or...
July 13, 2020 — Matthew Gawors
5 Runsafer ASICS Safety TIps

5 Runsafer ASICS Safety TIps

ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or assailant while running. Not only will RunSafer turn you into a pro fighter, but it will give runners self-defense tools to become safer, stronger and faster.
July 11, 2020 — Heather H
Summer Picks

What to Wear in the Summer Heat

What to Wear in the Summer Heat When it comes to working out in both the summer and winter months the gear we choose depending on the weather can make...
July 10, 2020 — Chloe P
How to Return to Running in 5 Steps:

How to Return to Running in 5 Steps:

It happens to more people than you might think. Injury, work, kids, another sport, life in general, and all of a sudden, you have taken an extended break from running....
May 28, 2020 — Chloe P