Joysofrunning

My Recovery Journey – Lessons Learned and Still Learning

Warning: long post. If you just want to read the lessons learned, skip to the end. 2023 Chilly Half Marathon – My longest run post-injury In Aug 2021, I completed Muskoka 70.3.  It was a toug…

Taper, rest, and reverse taper

2-3 weeks before your goal race, you should start tapering which simply means to reduce your volume while keeping the same frequency. Tapering allows your body to recover and restores glycogen stor…

How to fuel post-run for optimal recovery

Your body uses carbs for energy and protein to rebuild muscle. After a run, you need to refuel with both. For optimal recovery, refuel as soon as possible, ideally within 2 hours. Oyster Po Boy in …

Run, Fuel, Repeat

Carbs are our body’s preferred source of fuel. They are stored in your body as glucose in your blood or glycogen in your muscles and liver. But your body can only store a certain amount of gl…

How to run through the summer heat

WRNY Run to the Over Floe icebergs at Mel Lastman Square I don’t like to run in the summer because heat really affects me but I do it anyway because consistency is key. You don’t get to…

What I learned about gait analysis

I love learning and I especially love learning about running! I recently did a gait analysis course at The Runner’s Academy. I was able to talk about running all day and learn with a group of…

Joyce Law | Run Coach | Personal Trainer (@joysofrunning) • Instagram photos and videos

Meet Cara, one of my first guinea pigs

When I started run coaching in January, I knew that my passion was to help women discover the joy of running.  As soon as I became a certified run coach, I started offering my services to whoe…

What is specificity?

If you want to get good at any skill, you have to practice it. For running, specificity is simply the notion that your training should be tailored to the activity you are training for in order to c…

What are intervals and why you should do them

Like many people, I started running as a solo runner.  Every time I went for a run, I always ran at about the same pace. I never pushed myself to run harder. I was finally introduced to interval tr…

Joyce Law | Run Coach | Personal Trainer (@joysofrunning) • Instagram photos and videos

Joyce Law | Run Coach | Personal Trainer (@joysofrunning) • Instagram photos and videos

What is a 30-minute field test and should I do one?

If you’ve been running consistently for a while, can easily run 30-60 minutes continuously, and you are interested in 80/20 training, I would recommend that you do a 30-minute field test to d…

Hills are good for you!

If you are someone who avoids hills like the plague, take a deep breathe and repeat after me… “Hills are good for me.” “Hills are speedwork in disguise.”Frank Shorter,…

Why should you do tempo runs?

Outside the world of running, the word tempo is usually associated with music. It’s the speed at which a piece of music is meant to be played. Before metronomes, Italian composers would indic…

Joyce Law | Run Coach | Personal Trainer (@joysofrunning) • Instagram photos and videos