Jumpstartrunning Presents:

In The Long Run

IMPACTful THOUGHTS:

(IMPACT is my chosen word for 2025 - what was yours?)

Hello Reader,

Yep, it's that time of year.

If you wake up already feeling behind, or can’t even remember Thanksgiving (shoutout to all you Turkey Trotters!), you’re not alone.

I’m out in Arizona until December 21, and even my packing needed a strategy. My movement plan before I left? Grace, space, and (no) pace.

• One day, I said I’d run “later” and… didn’t. Instead of beating myself up, I turned on holiday music, lit a candle, and packed.
• The next day, I decided “running” errands counted as movement—parking farther away and jogging to and from the store.

We can’t do it all, especially now. Sometimes the win is giving yourself space, slowing your pace, but not bailing on movement completely.

Give yourself the gift of grace, space, and no pace this holiday season—and don’t forget to enjoy the little things along the way.

Keep moving forward my friends, one step at a time.

Coach Nicole

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Are Your Exercises "Bad" or "Better"?

I was reading a running publication today, and this headline caught my eye:

"Should runners favor single-leg exercise?"

Within that same segment, I saw a list titled “The 5 Best Single-Leg Exercises for Runners.”​
Of course I clicked. And of course… I rolled my eyes.

My first thought: “WHO decided these are the best?” I’m not listing them here because what works for one runner isn’t automatically “best” for another.

Here’s the real issue:

• One exercise was so low-level it’s basically a warm-up, not a “best.”
• Another puts a ton of pressure on the knee—absolutely not ideal if you’re dealing with knee pain.
• All five were stuck in the sagittal plane (forward/backward). Runners need multidirectional loading!
• Getting on the floor is important, but it has to be challenging and not nap-inducing.
• And if time is tight, don’t you want “value-based” exercises—movements that actually move the needle on efficiency?

So what would be on my wish list (assuming no injuries or deficits)?

• Multi-directional hops/power
• Overhead or upper-body load during single-leg work
• Lateral step-ups into balance
• Rotational push-ups on one leg
• Hands-on-hips single-leg stance with slow, full-body rotations

If you want to review whether your current routine is “general” or actually efficient, let’s chat. I’ll help you choose the right exercises for you.

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If You Only Do One Thing A Day...

I'm trying something new and created a free program that sends you a 5 minute mobility video for 7 days.

Check it out by clicking here: https://withered-breeze-9271.kit.com/8d27d8b0ac​

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LET ME HELP YOU!

Need a gift idea for someone interested in improving their running, health, or movement habits???

HIT REPLY AND LET'S SET YOU UP WITH THE PERFECT GIFT!

I'M ALMOST FULL FOR 1:1 RUNNING/MOVEMENT COACHING

One of many changes for 2026 is reducing my 1:1 clients and seeing them virtually (more on that later).

IF YOU WERE PLANNING ON 1:1 COACHING (running/movement training) FOR 2026, NOW IS THE TIME TO DO IT!

HIT REPLY AND LET'S TALK ABOUT WHAT WE CAN DO TO SET YOU UP FOR SUCCESS IN 2026!

Stop wasting time "guessing" about your issues, and talk to an expert that speaks running better than AI :)

If you (or someone you know) are interested in learning more about JSR Coaching/Injury or Performance Consult - hit reply, and we'll have a chat!

Let me know if you have any questions or requests for topics in these emails. Thank you so much for reading, and forward to your running friends as well!

Have a question or a topic request? CONTACT NICOLE