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Our 18-week peak running season came to an amazing close the last weekend of August, when we celebrated strong women and big accomplishments at our Celebration Banquet and Moms on the Run 5K/10K.
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 When Molly Thorson’s alarm goes off at 4:45 a.m., hitting snooze is not an option. Three days a week, she coaches a 5:30 sunrise bootcamp class with Rochester Moms on the Run. Crazy? Maybe. Dedicated? Certainly. That’s why Molly is September’s Most Inspiring Member of the Month. Nominated by Rochester co-owner Cosette Nasiedlak, Molly is in her fourth year coaching MOTR moms. “It takes a dedicated, inspiring and caring person to encourage 5:30 a.m. workouts,” explains Cosy. “Molly continues to introduce new moves and workouts to keep things fresh and work new muscles. I consistently hear from members how great they feel after her workouts.” Molly says what keeps her motivated are the women she has the opportunity to help and how great she feels the rest of the day. “We love starting our day outside, watching the sun rise. It’s like filling our cup with friends, conversation, advice, and good workouts. When I get home my family is just getting up for the day and I can check my workout off my list. If it doesn’t happen at 5:30 in the morning, it doesn’t happen.” The rest of Molly’s day is filled juggling family life as a wife to John, mom to Max, Norah and Ruby (ages 10, 8 and 6), and working full time as director of training and development for United Healthcare. Her career is centered on helping others achieve their best, which matches her goal in coaching Moms on the Run, as well. According to her regular participants, Molly's philosophy works. “Thanks for leading such a great workout! Definitely started my day off right!” and "516 calories burned for me!! Love it and coffee's gone already...maybe 2?" Added another: “My favorite workout ever!”  Molly (pictured back left) with her Rochester Moms on the Run group. The stronger we are the faster we are. Adding strength training to your weekly exercise routine will not only help to prevent injury, but will help make running easier. When we run we are forward focused (in the frontal plane). Try to use the other planes of motion and make your strength routine multidimensional — moving backward and side to side. This type of training helps to reduce muscle imbalances, improve muscle recruitment and forces you to activate your core. For example, add a squat to your bicep curls, incorporate a side lunge with tricep kickbacks, and incorporate upright rows while standing on one leg. Join Moms on the Run this fall for our bootcamp classes to increase strength training in your running routine. Invest time in getting stronger and you'll reap the benefits in your run. Contributed by Kristina Ticknor, Head Coach Woodbury Moms on the Run Today's Training Tip is sponsored by our partner Women Run the Cities (WRTC), an all-woman running event by Twin Cities in Motion. The WRTC event on Sept. 24, 2017, features races from one mile to a 10 mile. The photo below was taken at last year's WRTC event.   Here's your chance to take home the lifestyle performance tee and our medal! Sign up for our virtual 5k/10k and participate any time through December. Register today to reserve your spot!
Virtual Run Package ($25)
Doing some strength training 2-3 times a week will help a runner stay injury free by keeping strong and balanced muscles. Only 10-20 minutes after a run can get you an entire strength workout using bodyweight exercises alone. In addition to injury prevention, strength training will increase both muscular power and endurance, to improve your pace and help your running legs will last longer!
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