Trail Run 101

You go up.

 You go down.

You are muddy.

Really muddy.

Breathing is hard.

Climbing is always happening.

Down hills are scary.

Knees are on fire.

Views are epic.

Plates upon plates of humble pie do not taste good even thought its got that pie word in it. And your brain is always working.

Welcome to the wild world of trail running, or MY recent world of trail running. Sometimes, I get really confident and my bad ass strut muscles gets sore, and then I feel like I need to learn something new to show my ego who is running the show…spoiler alert..not my ego. (sorry dude, you are still super cool)

Let me back my muddy calves up a little to give a little story about my not so glory. I took on a challenge a few years ago that contains 3 words: Trail. Run. Marathon.

Catalina Island Trail Marathon. (95 degrees)

So my road running, or road strutting is now ready for a new challenge, trail running. When I went for the first time, in a very long time, I was not quite prepared for the new obstacles, fallen trees, everything is slippery.  I really struggled with my first few runs, walking a lot, falling, and there may have been some tears. My extra patient, and rock star guide kept checking on me. “You ok?”

…and with my last dying breath, I blurted out I’M FINE! (I was dying )

But there is always that tenacious lesson of life, the more you do, the better you get, then you get cocky, then you climb more hills, then  you almost die again whilst uttering out, I’m fine. And so on, and so on. 

Step 1. Use your whole leg, and your whole body. Use your whole head. Your can’t let your ham

Step 2. Quicken up your foot strike. You should be doing this in your normal running, but in trail running it could mean your foot finding a root, and your face finding the ground.

Step 3. Carry your means. A whole new world of equipment. Different shoes, back packs and new clothes, (cause your clothes get so dirty, and it’s just fun to buy special trail clothes)

Step 4. Walk when you need to walk. This becomes less of a choice when lungs just go into full capacity.

Step 5. Be safe. Let people know where you are, and grab a running buddy. It’s a little riskier then road running, with more chances of falling. But totally worth it.

Want to put some skin in the game? Check out our Trail Run 101 Class! Spot still open.

I Pee When I Flee!

It happened to my mom, it happened to my grandmother, and now, it’s my turn. The torch of “Oh my goodness, did I just pee a little” has passed down to me.

Seriously, womanhood, motherhood!! WTF! It’s a never ending jack in the box of surprises that this body is popping up or leaking out. The mammograms, IUD’s, periods from the hells balls, migraines from hells other balls, and not to mention the pressure of appearance that we are supposed to keep up with. Fuck that shit.

So this new fun item on the list is happening now when I run.  I have to say, I knew it was a very common thing, since I am a running coach who primarily works with woman. I thought I was safe, cause I had a c-section, but no. And then I had all these women who didn’t have kids talk about it. So no one is safe, exempt men. Men are safe AF.

I posted this last night on the ol FB, and I heard from a ton of women who this happens too. And from a the array of PT’s who posted (bless you PTs) that it’s common, but not normal and you can DO something about it.

I will always remember my poor little grandmother being horrified when it happened to her. We’d be shopping for a prom dress and having a ton of fun, then it was all, “We have to go right NOW!” Oh… Ok.

And the countless surgeries my mom had to make her bladder re-work after pushing out four kids, and the first one was over 10 pounds, when she was 18. Luckily, he’s a cool dude.

Look, I am not the bitter type, and I love being this awesome woman I am, but I do need to vent. Sometimes, when I complain, people help me out, and tell me there is hope. YAY HOPE!  I am listing all of the links that I got, so if you are interested in being more woman then a fountain, you have a resource.   Now go on with your bad selves.


Fear. (You’ll Be Fine)

Most of my job is dealing with fear. Telling people who are about to start running that they’re going to be uncomfortable, but will make it. Or tell people who going to run thier first 5k, 1/2 marathon or marathon that they’re going to be ok. My go-to line is, “You’ll be fine.” Sometimes I am not sure if people are going to be succeful in thier goal, but people like to hear these words. I never promised that people will complete thier goal, but I know that they will be better on the other side.

Fear is a funny little friend. A common thing that scares people is that they will not be able to keep up. Some people are worried about facing the realizm of how out of shape they are like a compulsive gambler looking at their checking account for the first time is years. For people who are coming back to running from a injury, and they are worried about getting injured again. It’s all very scary, those questions and concerns and they are exhausting. Some people don’t have the stomach to face it or deal with it. I know that they will be fine, that they are not going to die, but I empathies with what their head might be telling them. This is what some brave people tell me that is eating at thier head when they run.

“How did you get this way?”

“What is all that giggling?”

“Remember when you were fast, and 28?”

“What will my friends say if they see me trying to do something about my body?”

“What will my mom say? Will she laugh at me?”

“Whay if I am too heavy to run, and my body breaks?

“What if people laugh at me?”

“I don’t think my body was made to run.”

” I can’t believe I need to exercise on top of everything else I have going on. How will I find the time?”

I know all of these, because I have heard it in my head at one point or another. And when I started, I use to genltly whisper to that loud voice, “You’ll be fine.” And I was. Now that whisper is louder, so loud that I get to say it out loud to myself, and to all the people I coach. You may fail, you might get hurt, someone might laugh at you. It could happen. But I promise that you’ll survive it and you’ll be fine.



I have been thinking a lot lately about community and what that means to me. I started this whole running group to help myself find like-minded people to run with, and then we’d train together and have fun, then go get a beer. And that is what it was at first, but then turned into something else. Things I never expected. I became this organism of support, friendship, and camaraderie, and spilled into all these other groups and circles that just makes me all kinds of giddy. It’s not about the running anymore, it’s about the support, the structure to hold people up when they are going through something hard, or taking on a new challenge. It’s not about the people, it’s the people together holding each other up. I think that is pretty much the best thing ever. We need more of that.
Thanks you for your eyes, heart and those great legs of yours.

My Big Why. Coach Running Evolution.

My Big Why.

I was on the conference floor of a running convention a few years ago. It was right after my grandfather died, and my 3 year old black lab was put down. I was a little tender. It was held in a dry state, and I had a dry martini in hand, with a splash of bitter. I was chatting with my new friend, who was the race director of the amazing relay race in California. Her name was…let’s just call her Diane. This was not Diane’s first running conference rodeo, and she was not shy about dishing out who and what the deal was with everyone. She pointed out an older gentleman.

“See him? He has been the race director of (let’s keep this anonymous and insert huge national marathon here) forever. Watch yourself, he gets very “handsy” when he’s been drinking at these things.”
“Noted,” I said.

Also as an aside, I love the word “handsy” now. It describes so much of our current national situation. HANDSY.

Most of the floor was covered with these old white men. Not that there is anything wrong with old white men. My own dad is an old white guy. But old white dudes is not the bounty of the running community. I felt like Tippy Hedren in the “The Birds” being very careful of where I walked and not to have anything too shiny on my person. And when I talked to these guys, they spouted off their PR’s like it was their last name. Like they were the James Bond of running. “3:14 James 3:14”. I was not impressed. Actually I gave -0 fucks.

So, I went back to Seattle, back to my bounty of mostly women and thought, why isn’t the running world talking about my people? About the moms, the nurses, teachers, the partners at the law firms who have 3 kids and just need to get a run in so they won’t kill people? What about them? They don’t drop their PR when they talk. NO! They just talk like humans. Novel, right? And the guys too who want to be a healthy role model for their kids, and aren’t trying to make it to the Olympics.

Back to what my why is. I see a huge hole in the world of coaching runners. A hole to where people just want to learn how to start running. Where to start, what to wear, why it sucks, and when do they finally get those mighty endorphins. So, I started this Certification and Licensing program to get more people to run. ‘Cause it does suck at the begining, and people need help.

I love running. I love coaching people through the tough parts so that they can get to the great part. They all go through the same ebb and flow. After doing this for 12 years, I know it like clock work. I also think running can save lives, marriages, and maybe the world. Maybe I am an idealist, but, I want to start spreading the running gospel and get more members on the road.

I want to empower people, dammit. Let’s fucking do this.



Coach Running Evolution Certification and Licence from Running Evolution on Vimeo.

What I Want For Christmas.

Dear Santa,

I have been a pretty good girl this year, exept for all the swearing, but, I am 43, and I figure I run a mile for each swear word I do, so I should be all caught up by the time you make it down here. I just have my top 5 things this year, cause I am trying not to be so greedy this year.

Here is what I would love. By the way, all of these come from my badass friends, and they have also have not been naughty…I think.

  1. JasYoga New Book WorkIn! Erin’s last book was amazing, and I cannot wait to get my mittens on her new book. 




2. Anything from Oiselle! But I do have my eye on that pretty duffel to put all my shoes and stuff in. Please, oh please.

3. Some Running Evolution swag too! Mugs, totes and shirts!! Woohoo!





4. A subscription to Picky Bars. The gift that keeps on giving, so I can keep on going, and going, and going.

5. Sync Fitness’ Holiday Hottie Program! 3 Weeks of Kick Ass before the holidays. Cause my upper body needs some love. 


All of these women/athlete owned businesses are all my inspiration to keep going, and kicking ass…I mean butt. Please support them.

Limited: The Run Around

Hello, My name is Beth, and I am addicted to t-shirts. I love buying them, wearing them, and making them. They make me happy.

When I started Running Evolution, I really wanted to get shirts on all our runners that weren’t that stiff a technical material. A running t-shirt that runners could wear, when they weren’t running, and that were super soft with fun designs. I took the next step and made a separate brand called REC:Shirts, and had that business for a few years, and then realized that it became impossible to have 2 businesses, raise a kid, and be functioning human being. Lesson learned. So, now I am making small batches of shirts, that are in the same vein, really soft, feels amazing on your skin and fits just right. Here is the newest one, The Run Around. We only have 19 of these bad boys, so get em while the getting is good. V-neck, super soft and has a RE:Stamp on the back. Sizes run true to roomy. (pictured medium) $24.90 plus shipping.


It’s Premium.

Can I talk to you over here for a second?  I’ll just be a minute.      
       Did you know that it took me a year to run my first 5k? And I started this whole wonderful business as a way to teach people to run, that it doesn’t have to take a whole year? 

And…well, uh… I had ulterior motives…I have a secret to tell you. There is no way in hell that I would run as much as I do if it wasn’t for YOU! 

Big Secret (no really) I need a whole lotta help getting my own workouts in. I need accountability, I need support, I need an ass-kicker. So, I am always so impressed when people come to classes, rain or shine, and kick ass on their own accord. But I have a sneaking suspicion that there are other people like me.

Maybe you?

Do you need a little hand holdin? Ass-kicking? And buckets cheering?

You want to feel: 

  • Supported, like the best sports bra eva!
  • Like you can crush that big goal, just need help to get there.
  • Great when they can celebrate your wins! Like jump up and down and with party poppers!
  • Confident when you get strong, lose weight, and get in the habit of putting yourself first.

With help, you can do anything. I am a huge believer in this power.

I hear you loud and clear!! 

If this is you, WELCOME!

HI!! *waving my hand* and I have something very special for you.

The Premium Pack! It’s some butt kicking, a little hand holding, a whole lot of cheerleading!!

Cause it is so hard to do it solo. To convince your now self that your future self is going to be so happy that you got out there.

What is it? 

  • Weekly accountability intentions
  • Daily texts
  • Monthly one on one 15 min goal setting call
  • E-mail access to me – your Pack Leader – the one waving at YOU
  • Includes all the classes for RE found here.  (Boot Camps, Running Club, and Rockit! Oh My!)
  • *BONUS!! 30 Day Clean Eating Challenge with Kim Maxwell (who is magic! I have lost 14 pounds since January with her, and I love her.)

Space is limited to 10 amazing people, in this exclusive program. Are you one of the 10? Get your application here: (applications processed daily) here is the link.

Then what? Once the application is processed, I will e-mail you the processing payment page and then BOOM! You are in. We kick off June 5th. Price $165/month (3-month commitment please)

Make Running Fun

  I have to admit, I question why I run sometimes. And if I question that, my livelihood, motivation and a lot of my identity, is under threat. 

And that’s when I go for a run and get crystal clear with what is the big deal is.

  • It sucks when I start.
  • The weather non-conducive for anything but fish. (seriously, my shoes are now always wet.)
  • I’m not gonna win a prize, prove anything, or lose weight.
  • Sometimes, I feel like an 80-year-old after a long week.

But then after the run. Whoa. My head lifts up, my shoulders go back and my stress is gone. And now I am hitting the trails of Issaquah, which is lighting up a whole new part of my brain in a way that is humbling and exciting all at the same time. It’s that extra layer of motivation under trees and through mud. So so much mud.
It’s so fun. 

So just putting this out there for you. Question what you are doing and then go do it for the fun of it. You might fall in love with it all over again.

Here are 5 ways to have fun on your run!!
1. Recruit a running buddy, and talk about trashy celebrity gossip. 
2. Wave to random cars. Especially when running on overpasses.
3. Blow kisses to restaurant patrons.
4. Random high 5 a runner, or ALL THE RUNNERS!
5. Sprint the last 50 feet of a run and start jumping up and down screaming ” I won! I won!!!”

NTMF: Kelly is a Bad Ass

 Because Kelly is a bad ass. She showed me, on a run years ago, she was on my Couch to 5k class. She kept running and graduated to RockIt. Then last year, she continued to impress me with some huge life changes, and the decision to run a marathon.

I love evolution. I love runners. I love runners who show up, kick ass, and take life by the balls.  What happened to her broke my heart.

No one should have to put up with what she had to go through.



Thank you, Kelly, for putting yourself, and your story out there. I know it will save lives.

You are brave, even when you don’t feel like it, in all this aftermath. You are a bad ass. 

With her full permission, we are making REC shirts (dark grey, try-blend, scoop neck or men’s crew neck) with Kelly’s battle cry. All proceeds will be going to a charity of Kelly’s choosing.

Thanks all for your orders. Shirts will be shipped out in 4/10.