Protein is crucial for muscle development and maintenance, hormone regulation, and bone health. What’s more, most of us don’t get enough of it, so our bodies are left to break down muscle tissue to make up for the deficit. Check out our blog to learn how much protein you need, and get your hands on 5 recipes that will help you hit your goal!

Have you ever taken extended time off from the gym and wondered, “Is this okay for my fitness?” Coach Kia at RunFit has the answer!

With a calendar packed with festive gatherings, the age-old question resurfaces: How do we avoid derailing our fitness goals during the holidays? Let Coach Kia guide you with a game plan that helps you enjoy the holidays while also setting the tone for a healthy year-round approach to nutrition and exercise.

After running the Chicago Marathon nine times, you pick up a few tricks and tips along the way. Learn how to navigate race weekend, from start to finish!

Heart rate variability is an important indicator of both physical and mental health. Learn what it is and how you can improve yours! 

A Wisconsinite through and through, Coach Karen shares how she found herself sliding down a slippery slope with alcohol, and how she is breaking free to regain her optimal health.

Want to get toned but not sure how to accomplish that goal? Coach Kia shares the keys to success, and demystifies the common fear that women who lift heavy weights will bulk up!

It’s finally Farmers Market Season! Before you head to your local market this weekend, take a peek at one of our favorite blogs for inspiration on how to turn farmers market finds into delicious, fresh summer meals!

Running in hot weather can be dangerous if not modified correctly. Learn more about how to adjust pace based on heat and dew point conditions.

It’s time to hit the trails! Here are some of our favorite trail running locations that are just a hop, skip and jump from downtown Milwaukee!

Last Saturday, I completed the Vacation Races Antelope Canyon 50 Mile Ultra Race in Page, Arizona.

As the RunFit team prepares to officially open the doors to our new Milwaukee gym and office location, I can’t help but think back to the first day I served my clients as a women-owned, small business in Milwaukee’s Third Ward, and how much has changed since.

Want to run further, faster, or both? Coach Kia shares her insights about how the proper strength training plan can make you a more efficient runner, and how your strength sessions can work with, not against, your running plan.

RunFit's own Running Coach and Nutritionist Amy Balestrieri reflects on her 50K journey through the Harbison State Forest in South Carolina. From the start to the finish and well into recovery, she shares lessons learned and how mental grit (and a little Phish) got her to the finish!

Running in the cold, dark quietness of a winter night takes preparation and awareness. Coach Karen and Coach Amy at RunFit have thoughtfully compiled a list of tips and products to keep runners safe - from the elements and from the ill-intentioned.

Sometimes the lies we tell ourselves, which subconsciously protect us from discomfort, get in the way of us reaching our highest potential. So we listed some untruths we hear quite often in our profession. The good news? If you find that you relate to any of them, there is a team of professionals at RunFit who are ready to help you find the truth!

Your local gym has been shut down for months due to COVID-19. The only exercise that you see reasonably fit for your health and safety plan is logging those miles outside. I know what you’re already thinking: the temperatures are aggressively dropping and there’s no way you can manage bundling up to run in the weather that you can barely handle walking to your car in.