The Runner's Exchange

Cheltenham, England XC, mile, 3k & 5k runner Runner Spotlight At just eight years old, she was a swimmer, primarily for general fitness. A year later, she participated in a school cross-country race—not expecting much but finding that she both enjoyed it and performed well.  She didn’t win, but she loved the rush of pushing herself and seeing what she could do. That one race sparked something in her, even if she didn’t know it yet. Eager to improve but unable to join her local club until she was eleven, Ciara took matters into her own hands—literally. Every Sunday, she’d lace up, head out, and sprint a 2.6k loop like she was being chased, no warm-up, no pacing, just vibes. It was less of a training plan and more of an all-out personal time trial, with herself as both the coach and the competitor. Looking back, we can’t help but laugh at the chaos of it all, but it clearly worked. When she finally joined a club, she experimented with different events, even trying long jump. But ...

Spring break in Tulum, Mexico, meant swapping my usual track for palm-lined roads and early morning workouts. Tuesday’s training schedule had two threshold sessions: a morning running workout and a bike workout in the afternoon. I thought about finding a track by the beach or a gym with a treadmill, but with a packed itinerary, I had to be efficient.  I was ready to go at 6:30 AM, but it was still dark, so I waited for the sun to rise before stepping out of the hotel. A t 6:45 AM, I laced up and headed to the nearest flat road I could find. My warm-up was a two-mile jog through a busy morning scene—cars, bikes, motorcycles, and people already starting their day. Even a few friendly dogs were out playing. If my mom had been on this trip, she definitely would have found me a safer place to run, but oh well, this was part of the Tulum experience! The workout? 4 reps of 1 mile at 6:10min/mile pace, with a one-minute recovery. After warming up and doing drills, I chose Avenida Kukulkán—...

Grimsby, Ontario XC, 3k, 5k, and 10k runner Runner Spotlight Sophia's athletic journey started with a diverse mix of sports—gymnastics, swimming, and basketball. Growing up with two older brothers who played basketball and a dad who coached them, it’s no surprise that basketball became a big part of her early athletic journey. In high school, she played basketball on a club team, but running was always a fun side activity. That is, until she joined her high school's cross country team and quickly discovered her natural talent for the sport. After impressing her teammates, one of them encouraged her to take it further and try running with a club. At 15-16 years old, Sophia was faced with a big decision: continue with basketball or go all in on running. She chose running, and it was a decision she hasn’t regretted. To this day, cross country remains her favorite season, even more so than indoor and outdoor track. Her journey is a testament to following what you love and finding y...

Cheltenham, England Mile, 3k, 5k, and XC Runner Runner Spotlight For some, running is a hobby. For Kaitlyn Sheppard’s parents, it was more than that—it was a passion. Naturally, they took her to the local running club, hoping she’d follow in their footsteps. But Kaitlyn? She wasn’t convinced. Long jump, gymnastics—anything but running. Eventually, her mum gave her an ultimatum: pick a sport. Thinking track might be the easier option, she stuck with it. Then, something clicked. One good race turned into motivation. Motivation turned into progress. Progress turned into what we see now: one of Bradley University’s top distance runners, competing at her best level yet. With two new PRs, a 3rd place finish at the MVC Cross Country Championships, and a promising indoor and outdoor season ahead, Kaitlyn isn’t just following in her parents' footsteps anymore—she’s carving her own path. Favorite Running Spot American Tobacco Trail (NC) Favorite Running Shoe Kaitlyn first turned to the Sauco...

Mautern (AUSTRIA) 3k, 5k and XC runner   Runner Spotlight Sonja’s journey to running wasn’t planned—it just fell into place. She tried acrobatic gymnastics as a kid but quickly realized it wasn’t for her. Then, by chance, running entered her life. A friend’s father, a passionate hobby runner, invited her to join their runs to encourage his daughter to enjoy the sport. The daughter quit soon after, but Sonja found something she truly loved. Her big break came unexpectedly. There was a high school for elite athletes about 30 km from her hometown, but since she wasn’t part of a club or competing in major races, it seemed out of reach. Still, her dad encouraged her to attend their open day just to experience it. She had fun, enjoyed the test runs, and thought nothing more of it—until a week later, she got a life-changing call. Jennifer Wenth, an Olympian and coach at the school, had seen her potential. She had already spoken to the athletics association and wanted Sonja on board. Tha...

  Erba (ITALY)  1500m, 800m and XC runner Runner Spotlight Sometimes, running doesn’t click right away. This week’s spotlight runner first tried cross-country at age 11—and won her very first race! But even with such a strong start, she wasn’t sold on the sport. Instead, she stayed busy with swimming, volleyball, and the occasional run. It wasn’t until her volleyball coach pointed out how talented Alice was and encouraged her to give running another shot that everything changed. That little nudge was all it took. Now, years later, here she is—dedicated, accomplished, and thriving in this beautiful sport that has become such a big part of her life. Favorite Running Spot Lago del Segrino (Lombardia) Favorite Running Shoe Finding the right running shoe is a game-changer. For her, that’s the ASICS Gel-Nimbus 26 . What she loves most? They keep her injury-free and absorb impact really well , so every step feels smooth and supported. No unnecessary strain, just reliable cushioning ...