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Get Running Coaching

Official page for Neely Spence Gracey's Get Running Coaching Services. In 2013, Neely started Get Running with just a few Facebook friends as athletes.

Through word of mouth, Get Running has grown each year. After Neely ran the Boston Marathon in 2016, the team went from 30 to 60 athletes. As the only member of the coaching staff, in 2018 Neely messaged everyone when she was on the way to the birthing center to deliver her first baby… and then checked emails and answered messages after he was born to make sure no one was left hanging with what t

hey needed for their workouts that week. She learned quickly that life with a kiddo is a lot more unpredictable and soon after, her college teammate, friend, and fellow elite runner Katie joined the coaching staff. With the extra (wo)man power, the team continued its growth while maintaining the same level of personal interaction, efficient and effective communication, and support. Neely and Katie worked together to help runners of all ages and abilities pursue their goals. From middle school track athletes to first time 5k runners to 3 Olympic Trials Marathon qualifiers, Get Running Coaching has been a part of over 400 runners successes! In 2021, Bridget (a long time Get Running athlete herself), joined the coaching staff to wear the many hats we all do of making this community a positive and uplifting experience for all our athletes. We, as a coaching team, are here for you. One thing that you may find very unique about us is that while your assigned coach specifically writes your training plan, we have a collaborative approach in the support we provide. We each have different strengths and when we work together, you get the most out of your training!

31/01/2025

The sun is still low, and the energy is electric. It’s the morning of the Boston Marathon—your big day. You’ve put in the miles, the early mornings, the hard work. Now it’s time to focus and get yourself to that start line, ready to conquer 26.2 miles.

Here’s your race morning schedule to set you up for success (note that this is based on a Wave 1 start, adjust accordingly for later waves):

🌅 6:00 AM: Wake up, hydrate, and eat your go-to race morning breakfast
🚖 7:00 AM: Catch the bus to the start line in Hopkinton. Use this time to relax and mentally prepare.
🏃‍♀️ 9:00 AM: Arrive at the start area, stay warm, and use the bathroom. Do a 10min warm up jog + some drills and strides.
🏁 9:15 AM: Get into corral and eat your pre-race fuel. If it's cold, leave your throwaway clothes on as long as possible before the start.
⏰ 10:00 AM: The gun goes off, and it's time to run YOUR Boston Marathon. 🦄

All the work you've put into this buildup (and the buildups that got you your BQ)—it’s about to pay off. You've got this.

What’s your Boston Marathon goal this year? Drop it below and let’s cheer each other on! 👇

30/01/2025

🏃‍♀️ Ready to crush your running goals? 🏅 Whether you're aiming for a personal best or just building consistency, these 4 steps will keep you on track and moving forward! 💪

1️⃣ Set clear goals
2️⃣ Be consistent
3️⃣ Track your progress
4️⃣ Don’t forget to rest and recover!

Consistency is key, and with a little planning and patience, you’ll be hitting your targets in no time. Let’s run toward those goals together! 🌟

29/01/2025

We are such a good team! If you're not already following all of our coaches, go ahead and give them a follow!

Coach Neely
Coach Bridget
Coach Rochelle .kiwi
Coach Lauren

28/01/2025

Marathon Mama’s Healthy Habits 🏃‍♀️💪⁣

It’s not just about running—it's about creating a lifestyle that supports every stride. From waking up before the kids to nourishing your body and mind, these habits help you stay strong, healthy, and ready to crush any race (or day)! 🌟⁣

What’s one habit you swear by? Share below! 👇⁣

21/01/2025

We are PUMPED for this victory for Coach Bridget!!

She has been navigating paradoxical vocal fold motion since the Houston Marathon last year, and hasn't been doing speedwork really at all this year. We considered this race "early season" for her, as she had just done strides and relatively low mileage.

To keep herself from getting obsessed with paces and digging herself into a hole, she raced with a sticker over her watch. She just focused on her breathing and ran by feel.

She did have to take her new inhaler at mile 10, but that seemed to smooth out the issues she's been having with her vocal cords constricting her breathing during hard efforts.

Not only did she succeed in finishing healthy & trying her best, she was also surprised to see a 2min PR!

Yay Coach Bridget!!

19/01/2025

Good luck to all of our athletes running the Houston Marathon or Half Marathon tomorrow!

11/01/2025

“Want to run your best race yet? 🏃‍♂️✅ Keep these 6 tips in mind for a smooth, strong, and confident race day. Whether you’re racing a 5K, half marathon, or full, preparation and mindset make all the difference!”

💬 Which tip do you need to focus on most? Drop it in the comments!

📌 Save this for later & share with a running buddy!

09/01/2025

Yes, it can be a valuable tool!

Tracking your HRV can help you to understand if you are:
- drinking too much alcohol
- in need of taking a personal day off work
- overtraining
- not sleeping enough
- underfueling
And more

Talk to your coach if you are consistently waking up with a low HRV.

08/01/2025

👋 MEET COACH LAUREN ✨

We are thrilled to announce the new addition to the staff -- Lauren Floris ()

Here's a little about her:

- She grew up in Hopkinton, MA - the starting line of the Boston Marathon. Watching the excitement around Boston every year is what got her into running in middle school!
- She coaches at her alma mater, Pepperdine, where she still holds a handful of school records.
- She ran in the 2020 Olympic Marathon Trials.
- She has been running for 20+ years and coaching for a decade!
- She lives in Southern California with her husband, Henri, their three girls and two dogs.

If you don't already follow her, give her a follow, and welcome her to the team!

05/12/2024

If you've been running for a long time, you probably have an embarrassing bathroom emergency story. Let's try to avoid adding more of those stories to our list than necessary!

When marathon training, the foods you eat the day before and the day of your long run can significantly impact your performance and recovery. Here’s a list of foods you should avoid to ensure you feel your best during your long run:

1. Heavy, Greasy, or Fried Foods 🍔🍟
Ex: Fast food, deep-fried items, and heavy meat dishes.

2. High-Fiber Foods (Too Close to Run Time) 🌾🥦
Ex: Beans, broccoli, cabbage, whole grains, and high-fiber cereals (save these for after the run).

3. Spicy Foods 🌶️
Ex: Spicy curries, chili, hot sauce-heavy dishes.

4. Dairy Products 🧀🥛 (if you’re sensitive)
Ex: Milk, cheese, ice cream (though some runners are fine with small amounts).

5. High-Sugar Snacks or Desserts 🍰🍩
Ex: Candy, cookies, cakes, and sugary pastries.

6. Caffeine (Too Much) ☕
Ex: Multiple cups of coffee (one is fine!), energy drinks, or large quantities of caffeinated sodas.

7. Large Portions or Overeating 🍽️
Why to avoid: Eating large portions of food, especially rich or heavy meals, can leave you feeling overly full or sluggish. It can also slow down digestion, which might lead to cramping or discomfort.

---
Every person is different, so it's good to experiment with meals the night before a long run and breakfasts the day of so that on race day, you have a plan that's tried and true!

What to Focus On:
- Carbohydrates: Focus on easily digestible carbs (like pasta, rice, oatmeal) the day before and a small carb-heavy breakfast (like a banana and toast) the morning of your long run.
- Lean Proteins: Choose easy-to-digest options like chicken, turkey, or tofu.
- Healthy Fats: Small amounts of healthy fats, such as those from avocados, nuts, and olive oil.
- Hydration: Make sure you’re well-hydrated the day before and on the morning of your run.

By avoiding these foods and focusing on simple, digestible, and carb-rich meals, you’ll set yourself up for a much better long-run experience.

03/12/2024

🏃‍♀️💥 California International Marathon Tips for a PR 💥🏃‍♂️

The CIM is one of the fastest marathons in the country, and with the right strategy, you can crush your personal best this weekend! Here are a few key tips to help you race smart and race strong:

1. Start Controlled: The downhill start is tempting, but resist the urge to go out too fast! Aim for even splits and save your legs for the later miles. 💪

2. Mind the Hills: While the course is mostly downhill, there are a few sneaky uphill sections (especially miles 13-15). Stay steady, keep your form, and don’t waste energy here. 🏔️

3. Fuel Early & Often: Start fueling early and aim for a gel or carb source every 30-45 minutes. Hydrate consistently throughout the race to avoid bonking in the later miles. 🥤🍊

4. Downhill Form: Shorten your stride and lean slightly forward (from the ankles) to harness gravity without overstriding. Quick, light steps will save your quads for the final stretch! ⛰️

5. Break It Down: Mentally break the race into smaller chunks. Focus on getting to mile 10, then 20, then the finish line. You’ve got this! 🔥

Stay strong, trust your training, and finish with purpose!

Let’s make this weekend one to remember. You’ve put in the work—now let it shine! 💥✨

02/12/2024

"Everything just clicked during this training cycle. I was more confident than I ever had been on the starting line and knew that I had the fitness and mental toughness to PR. Working with has enabled me to be the best version of myself both in training and on race day. I ran with so much joy and gratitude for all the growth of this build. I will never forget the feeling of crossing the finish line and realizing that I had just run the race I had been working towards and dreaming of for many months. Of course Bridget was the first person I texted to celebrate my PR. It’s been a long time coming, and I can’t wait to see what’s ahead."

-

To the queen of the swifties, to the slayer of hills, to the one who trusts the magic of a good playlist on shuffle, to girl who shows up whether she feels like it or not, and and the one who has the most optimistic attitude about the good days and bad -- We are so proud of you, Emily!! ✨

28/11/2024

🐰 How to improve your SPEED ⚡

1. Build your weekly mileage
2. Add speedwork
3. Be consistent with strength training

Do these things consistently and you'll see improvement!

A few notes:
- Listen to your body with building mileage. Pro runners might build up to 100+ mile weeks, but keep in mind that they also nap as part of their job. If you don't have that luxury, you likely should peak lower than that.
2. Progress your speedwork. For real. Don't just jump from doing no speed into doing 8 miles at lactate threshold. Strides are underrated and very foundational.
3. Similar to speedwork, progress your strength training, if you've not done it before. Start with just adding 1 core workout a week. Then add 1-2 bodyweight workouts. Then progress to dumbells, barbells, etc.

We can help you with all of these things! DM or comment if you have questions about coaching!

27/11/2024

🥑🍌 Fueling Your Marathon Training: Nutrition Tips You Need to Know! 🍌🥑

What you eat before, during, and after your runs can make or break your performance—especially when training for a marathon or half marathon. Proper fueling will keep your energy high and help your body recover faster. And this is something you need to PRACTICE during your long runs so that you know what works for you come race day!

📋 Here’s Your Guide to Long Run Fueling:

Before the Run:
- Focus on easily digestible carbs (think: toast with peanut butter, oatmeal, or a banana) to fuel your muscles.
- Avoid fatty or high-protein meals that may upset your stomach during your run.

During the Run:
- For long runs over 90 minutes, refuel with easy-to-digest carbs (gels, chews, or sports drinks) every 30-45 minutes.
- Hydrate! Dehydration can impact your performance, so drink regularly during runs longer than 60 minutes, even when it's cold.

After the Run:
- Replenish glycogen stores with carbs (like sweet potatoes, rice, or fruit).
- Include protein (chicken, eggs, or a protein smoothie) to repair muscles and aid recovery.

💡 An easy run community favorite for pre-run is graham crackers and a favorite for post run is chocolate milk (or the extra protein Core Power chocolate milk drinks)

What’s your go-to fueling strategy for long runs?

26/11/2024

👨‍👩‍👧‍👦 Family First, Training Second (But Still IMPORTANT!) 🏃‍♀️

Training for a marathon or half marathon is no small feat—especially when you’ve got a busy family life to manage! But with a little planning and a lot of flexibility, it’s absolutely possible to make both work.

💡 Tips for Balancing Running and Family:

Plan your training in advance – Look at your week ahead and schedule your runs like any other important appointment. Early mornings or after the kids are in bed can be great times to fit in your mileage.

Get creative with your family time – If you’ve got kids, why not turn your run into a family outing? Take the stroller for a jog, or head to the park with a post-run picnic!

Communicate with your family – Let your loved ones know when you’ve got key workouts or long runs planned so you can all work together to make it happen.

🏅 Remember: Balance doesn’t mean perfection. Flexibility is key when you’re balancing running with life!

What’s your best time-saving hack for balancing family and marathon training?

25/11/2024

🛌 Rest Is Part of the Plan! 🛌

When you're juggling work, family, and training for a race, it’s easy to feel like every moment must be productive. But here’s the truth: rest days are just as important as your hardest training days. 🏃‍♀️💤

👉 Why? Rest allows your body to recover, rebuild, and become stronger. Without enough recovery, you risk burnout, injury, and hitting a plateau in your training.

✅ What to do on rest days?
- Take a walk to keep your body moving.
- Focus on mobility or stretching to keep your muscles flexible.
- Most importantly, listen to your body! (Maybe that means complete rest, no movement)

💡 Tip for Busy Runners: If you feel guilty about taking a break, remember that resting helps you train harder and smarter when you’re back on your feet. Your body needs time to recharge—don’t skip it!

21/11/2024

“I just wanted to have fun and reuse my Halloween costume (and defend my title from last year)!

I really don’t advise running full turkey, but I did win a frozen one that I donated to a local coffee shop who’s hosting a Thanksgiving meal for folks in need and I made a lot of people smile, so it was worth it!”

----

We love this hilarious victory! Great job, Melissa!!

19/11/2024

Huge congrats for our own Moncef Attia on this hard-earned PR!!!!

Take a look at his progression over the years:

2015 - 3:47
2017 - 3:48
2018 - 3:40
2019 - 3:12 & 3:05
2020 - 2:55
2021 - 2:53 & 2:54 (First year with & )
2022 - 2:53, 2:48, & 2:54 (second 2 were ~2 weeks apart🤯 )
2023 - 2:47, 2:50, 2:50
2024 - 2:49 & 2:45

Since working with Get Running Coaching, Moncef also lowered his half marathon time from 1:24 to 1:18!

All we can say is WOW.

Moncef, you're such an inspiration. You show so much grit, determination, and devotion to the sport. And we're super proud of you!

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🏃‍♀️💪 Busy Mom? Big Goals? We’ve Got You Covered! 💪🏃‍♀️ We get it—juggling family, work, and life can feel like a full-time job! But what if you could chase your dreams without sacrificing your role as a mom? Working 1-on-1 with a coach can be a game changer for busy women like YOU who want to crush their marathon or half marathon goals while balancing everything else life throws at you. Here’s how we help: ✨ Personalized training plans that fit YOUR schedule ✨ Expert support every step of the way ✨ A coach who really *gets it* Ready to take that first step toward your big race? Let’s make your dream race a reality! 🚀 Drop a comment below or DM us for more info! 🙌 #MarathonMom #HalfMarathonGoals #BusyMomRunner #WomenWhoRun #MomLife #MarathonCoaching

Minimalist Lifestyle Vlog Instagram Reel.mp4

You cheer on the sidelines ASSUMING your loved ones and your favorite pros will make it to the finish. Celebrate and encourage yourself ASSUMING you are going to make it to your goals too. ✨ Believe ✨

Y’all are getting after it! Excited to see more and more races on your calendars. 👏👏 . . #teamgetrunning #results #chasinggoals

Another busy week, way to inspire us team! #covidracing #teamgetrunning #timetrials #chasinggoals #runningisntcancelled

Trunk Rotation is one of my fav core exercises! Share your fav in feed and tag #GetRunningStronger so we can compile all the exercises into one new core routine for the team! . . #sundaystrength #core #getrunning #momlife

We’ve had a lot of challenges to overcome, but let’s ride them together and come out stronger at the end of this month than we are starting today. . . #teamgetrunning #ridethewaves #resilience #runtoovercome #trusttheprocess

We believe we all have the chance to grow and bloom despite the circumstances. 🌺 Let’s embrace this new mentality for a new month and thrive! . . #happymay #teamgetrunning #positivity #trusttheprocess

This week, Coach Katie brings to you a 30sec Neuromuscular Firing Series: Hops and jumps help to activate the neuromuscular system by increasing communication between the brain and your muscles. It will help to improve joint power, tendon elasticity, and overall efficiency. 10x: -HOPS -TWISTY HOPS -ALTERNATE LEG HOPS -HIGH KNEES -FRANKENSTEIN KICKS Give this a try pre-run or after your warm-up and before your workout. . . . #trainingtiptuesday #tuesdaytips #tipsfromthetop #teamgetrunning

Quick Pre-Run Activation with Coach Katie @katrina_spratford • 1 - 10x Glute Bridge ➡️ 10sec hold ➡️ 10x Glute Bridge Clams 2 - 10x Side Lying Hip Abduction. Keep hips square w top leg slightly behind. Squeeze glute and raise/lower leg 3 - 10x Hip Flexor Activation. Half kneeling, square hips, squeeze glute to help tuck the hip and feel the stretch 4 - 1min Plantar and low leg release w lax ball. Find a tight spot, flex/extend foot to work out trigger point 5 - 5x Kettlebell Ankle Mobility. Half kneeling w KB on knee, lean forward to mobilize ankle • Take a few minutes before your runs this weekend and give this routine a try! Comment below, we love feedback! . . . #getrunning #getactivated #runnersofig #prerun #warmup #glutes #fitnessfriday #fitfriday

For all the runner mamas and runner mamas to be... Celeste is amazing and i did 6week prenatal and 6week postnatal program with her to help strengthen the pelvic floor. Every week the exercises build on the week before so you can see your progress and constantly are increasing the challenge! ・・・ Okay here’s the Hover Leg Ext -this is an advanced core exercise. If you have finished ReCORE and have moved on to planks and full pushups with functional diastasis..go for it. Try it out and tell me if it’s a challenge for you! This is definitely hard for me. CHALLENGE-try to keep hips square (level) as you extend each leg. Hover the knees, no resting on the ground. (engage inner core) as you extend legs) instead of allowing belly to bulge. Keep neutral spine. Tag someone you think should try this. #coreexercises #corestrength #corestability #recoreprogram #momstrong #motherrunner #nashvillefit #acefitness

High School Junior Maggie getting in her long run last week. CHAMPIONS are made in the off season... Get those miles in!

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