How to have more fun when you run

You can transform your running into a fun, enjoyable and life changing adventure. Here are some recommendations to do just that.

Explore new places

When you run in a new place, you get a sense of adventure and are likely to run farther than you may have on your usual route. It’s a great way to see the world, get out into nature and play.

Practice your running technique

When running is easier and less painful, it’s much more fun! By practicing an efficient, low impact running technique, you’ll do just that. Doing so also transforms running into a relaxing, meditative experience. It’s easier than you think to learn how!

Run with purpose

Choosing to run with purpose gives you a sense of satisfaction, accomplishment and motivates you to run. Instead of running for ‘exercise’, to lose weight or feeling like you should or need to run a set amount of miles, instead just set out for a run without expectations. Go out, have fun and stop to smell the roses.

Find the right coach for you

A coach can help you find your passion for running again. They will help you train correctly, reach your goals and make sure you see progress in your training which is both satisfying and enjoyable. A good coach will also guide you along and let you know when you need to back off to prevent burn out or injury.

Happy Running,

Damian Stoy, founder of Wholistic Running

Run Farther, Faster, Happier

How you run may be the difference between being miserable when you run and absolutely loving to run. It may also be the difference between being chronically injured versus healthy, slower versus faster and not reaching your goals versus exceeding your goals. I’d like to share the most common running technique mistakes, why they are harmful and how to fix them.

1. Poor Posture

The most common mistake runners make is poor posture while running. Slumped shoulders, bend at the waist and a head forward position are common. Poor posture restricts your lungs making breathing more difficult which makes running much more difficult.

Fix: When you run, practice a long, straight spine from your hips up to your neck. This usually fixes most poor posture mistakes.

2. Heel strike

Another common mistake runners make is over striding which often leads to heel striking. When you overstride, your foot lands too far in front of your center of mass (hips) which leads to excess braking forces exerted on your body. This increase in impact leads to injuries and slows you down. Shoot for a full foot landing close to underneath your hips.

Fix: Increasing your cadence shortens your stride and often gets rid of heel striking. Ideal cadence for most runners is between 170-180 steps per minute. The goal is to shorten your stride not just run faster.

3. Striding out in front of you

This mistake is similar to over striding. Many runners are taught to reach out in front of them to run faster. When you do this, you are more likely to heel strike creating that braking force which slows you down.

Fix: To run faster, open up your stride BEHIND you. Think of some of the best runners in the world, especially Kenyans who have a huge stride behind them. Doing so increases your stride length which when combined with a high cadence, equals efficiency and speed. A slight lean from your ankles (not bending at the waist) will encourage your stride to open behind you.

Happy Running,
Damian Stoy

Father’s Day Gifts & Specials

What better gift is there for your father than helping him do what he loves? Give him the gift that makes a difference and lasts – personal online coaching from professional runners & coaches.

“With Damian’s coaching, I dropped my fastest 10k time by over 4 minutes.  Running feels easier and I’m way faster.” – Mark Simmons

Our one-of-a-kind comprehensive online coaching packages help everyone from beginner to competitive runners. With dedicated motivation & support from professionals, dads will love this gift.

Each coaching package includes:

  • Custom, personalized training plans:  Maximize training for your schedule & save time
  • Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
  • Nutritional Coaching: Lose weight and thrive
  • Race Planning: Learn how to optimally prepare and perform at any distance
  • Runner Specific Exercises:  Simple & personalized
  • Optional Online Video Analysis.  Learn more…

Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Damian and Lindsey give you detailed and quick responses to all your questions and unlimited support during your entire plan. Everything you need to be your best is included. Gift Certificates can be used at ANY time.


1 Month Online Coaching Package: $145            express-checkout-paypal

3 Months Package Online Coaching Package:  $395       express-checkout-paypal

6 Months Online Coaching Package:  $650              express-checkout-paypal

Superfood Salad Recipe

Our Superfood Quinoa Salad recipe is delicious and a fantastic choice for a pre-race dinner or post-workout meal for recovery. This recipe is quick, easy and serves 2.


  • 1 cup dry quinoa
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 clove garlic finely chopped
  • 2 teaspoons lime juice
  • 1 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 (15-ounce) can black beans, rinsed and drained well
  • 1 (15-ounce) can corn, rinsed and drained well
  • 1 red bell pepper chopped (about 1 cup)
  • 6 green onions chopped (about 1 cup)
  • 1 handful of cilantro, rough chopped (about 1/4 cup)

Recipe: Cook the quinoa using 1 cup dry quinoa to 2 cups water for 15-20 minutes. While the quinoa is cooking, whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl while you chop the veggies. Rinse and drain the black beans, then chop the veggies. Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing. The quinoa can be warm, room temp, or cold when you make the dish. Enjoy immediately or let cool for 30 minutes before serving.

Happy Eating & Running,
Lindsey Hintz, M.S. Sports Nutrition & Peformance

Plant-Based Diet Tips

Record numbers of people are switching to a plant-based diet. We at Wholistic Running encourage and coach people to go plant-based for the enhanced recovery, increased performance, fewer injuries and many other benefits it provides. Here are some tips to be a successful plant-based athlete no matter what sport or level you are.


  1. Strive for a whole foods plant-based diet: For optimal performance and recovery, it’s best to eat more whole foods and less processed foods. Whole plant foods are more nutrient dense and provide more phytonutrients such as anti-inflammatories and polyphenols that speed up the healing process. Include rice, beans, quinoa, oats, fruit, veggies, nuts and seeds into your diet.
  2. Eat a variety of foods: Doing so encourages you get a complex nutrient profile allowing you to increase your energy and perform your best.
  3. Eat enough calories: This is important for both endurance and strength athletes. Since plant foods are nutrient dense but generally lower in calories, you need to ensure you eat enough food to provide for your caloric needs. Too many athletes who go vegan do enough eat enough calories and fail.
  4. Try superfoods: You may want to try ‘superfoods’. As professional athletes and coaching athletes of all levels, we have found that some superfoods help athletes recover better and perform optimally. Superfoods we recommend trying include goji berries, maca and cordyceps.
  5. Find and stick with what works for you: As professional athletes, we have found what works for us. But even better, as successful coaches we have found what works for many other athletes. By finding out which foods work best for you, you’ll not only feel better, you’ll be a more successful athlete.

Here’s a simple, nutrient dense performance & recovery smoothie:

12 oz plant-based milk
1 T chia or flax seeds
1 scoop plant-based vegan protein (optional)
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger or turmeric (optional)
1 cup spinach or kale

Blend & enjoy!

Damian Stoy is a coach & founder of Wholistic Running. He is certified in Plant-Based Nutrition from Cornell & on the prestigious list of Greatest Vegan Athletes.

Are you not making progress with your training?

If your training feels stagnant, boring or you’re not getting the results you want, there is good news. Here are our recommendations to help you break out of your rut and start running better than ever.

Run with purpose

Having something to run for makes running more exciting. Setting goals such as finishing a race can be helpful in keeping you motivated. You may want to also set a purpose or intention for each time you run. For example, today’s run may be to focus on your running technique while tomorrow’s run is to take your time to ‘stop and smell the roses’.

Find the right coach

The right coach can help you stay motivated and get you results by giving you a sense of accountability and direction. Your coach will help take the stress out of wondering if you’re training enough or the right way. They will also push you when you need it to ensure you’re not only having fun but getting results as well.

Mix it up

Not every run should be difficult or fast. You need to mix it up in order to prevent burn out and progress quickly. Having a variety of workouts that are fun and different is helpful but make sure you have plenty of runs that are easy, fun and enjoyable.

Improve your running technique

Focusing on a more efficient running technique is oftentimes relaxing and a form of moving meditation. It can also be challenging but rewarding at the same time since you’ll see and feel results the more you practice.

We hope this helps you run with passion, enjoyment and results. You can always contact us with any questions and to learn more about our comprehensive and personalized Online Coaching Plans.

Happy Running,

Coaches Lindsey Hintz & Damian Stoy

Get a FREE Running Workshop in Your Town


Our renowned running workshops help all levels of runners reach their goals. Learn to run faster, longer and with fewer injuries. Damian and Lindsey will provide you with invaluable information about race preparation, recovery, nutrition, running technique analysis, training plans and so much more. Workshops are capped at 20 runners to provide a personalized learning experience.

You get a FREE workshop entry if you help us sign up 6 or more participants for a workshop in YOUR town. It’s easy to do! Contact us and we’ll get you started!

Learn more about our Running Workshops HERE


How many days a week should you run?

Runners often wonder, “how many days a week should I run to achieve my goal?” (to run a 5k, 10k, marathon, ultra or to lose weight etc.) or “I’m so busy with other things, how do I make time to train for a race?” Luckily, the answers are simpler than you think.

Too many runners don’t set goals because they believe in order to achieve them, they need to run 5,6 or even 7 days a week. This couldn’t be further from the truth. If you are training ‘smarter’, most runners can achieve their goals by running 3-4 days a week. The key is that each run needs to have purpose and part of a personally designed, long-term plan developed by you or your coach. 11427658_10152901007437724_3554001213917837528_n

In order to achieve your goals, your training plan needs to be doable, sustainable and get results. Consistency is important as well as having fun in order to see progress. As coaches, when we develop personalized training plans, we take into account a runner’s work constraints, family and life demands. Not everyone can put running first!

The purpose of each individual run should vary and when you do each run is important for success. Examples include an ‘easy’ day for active recovery, a hard workout to build speed and strength, a long run to increase endurance, rest days for recovery, fun days to spark motivation or technique focused runs to prevent injuries. When your runs have purpose, you achieve your goals quicker and allow you more time doing the other things you love in life.

We have coached runners racing a 5k up to a half marathon reach their goals running just 2 days a week. We’ve coached runners to their first 100 miler running just 4 days a week. Again, the key is having purpose for each run and a smart, long term plan designed by you or an experienced coach.

Don’t let time constraints stop you from running your first 5k, your fastest marathon or your first 100 miler. Train smarter, with purpose and you’ll soon see progress and achieve or more than likely exceed your goals.

Happy Running, 
Damian Stoy, founder of Wholistic Running


Pre-Workout & Race Smoothie Recipe

What AND when you eat before a run is important especially if it’s a workout or race. Digestive problems are an all too common issue for runners during a run. That’s the last thing you want especially during a race! Needing to go to the bathroom, nausea and cramping can all be prevented if you eat correctly.

Your meal needs to be easy to digest, familiar to your body, timed correctly and provide the proper nutrients for you to run well.


An ‘athlete inspired’ smoothie can be the perfect pre-run choice because it is easy to digest and provides a high amount of complex carbohydrates to fuel your run. Ideally, you want to eat your meal at least 2-3 hours before your run to allow your body time to process what you eat. Make sure you try out any new recipe well in advance of a race to make sure it is compatible with your body. Finally, adding specific ingredients to your meal can help you improve your performance.

Give our ‘athlete inspired’ pre-race smoothie recipe a try before your next run and feel how it improves your performance. It’s quick and easy to digest and gives you the energy you need for your run. The beets provide nitrates that are scientifically proven to enhance performance. The berries and optional ginger and turmeric provide anti-oxidants and decrease inflammation.

12 oz water or almond milk
1/4 cup fresh beet chopped
2 medium bananas
1 cup fresh or frozen berries
1/4 inch slice of fresh ginger (optional)
1/4 inch slice of fresh turmeric (optional)

Put ingredients in blender until thoroughly blended and enjoy 2 hours before your run.

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance