Gabe's Training Tips

Gabe Grunewald, local pro running star, cancer survivor and Brooks Running athlete, shares her training tips.


Cross Training

1. If it’s fun, you’re more likely to do it!

Cross training can be a great way to boost your fitness while also resting the important running muscles and bones that need it when starting a new program or trying a new distance. But not everyone has a favorite cross training activity, which makes it tough to adhere to “active recovery.” I recommend trying out a few different options (elliptical machine, swimming, biking, spin class, yoga) and finding out which one works well for you and which one gets you excited. Yoga and pool running are my go-to cross-training activities, but the one that you find “fun” will be the one that keeps you fit!

2. Runners do need rest.

This is just a friendly reminder that rest is a critical part of a training plan! We want to be fit, but not fried from training—mentally or physically. If you find yourself in need of a day of rest, take it! One day completely off from training every once and again can be just the boost we need to feel motivated and rejuvenated to get after our goals.

3. The little things make a big difference!

Nobody likes being sidelined due a running injury—it’s just not fun. Take your time to incorporate a pre-hab routine (rolling out with a foam roller, stretching, icing, etc.) and general strength into your program. A physical therapist can help identify which exercises might work well to use before you run and have tips for increasing mobility and recovery afterwards. Running well and staying healthy require a commitment to these little things that make a big difference!

To learn more about Brooks athlete Gabriele Grunewald, visit



1. Have fun!

This is the No. 1 tip I have for any new training block! Running is a great way for us to stay healthy and pursue our fitness goals, but I always find that keeping it fun and remembering our “why” is always helpful, especially when training gets tough! Add fun to your training by running with friends or incorporating your workouts into weekend races that get you excited. There is no better runner than a happy runner, so keep that in mind as you’re training!

2. Keep your easy days easy and your hard days hard.

This is often easier said than done but it’s so important for gaining fitness and staying healthy throughout a training block. It’s critical to let your body rest on easy days to prepare for the tougher training to come, even when you feel great. If you’re feeling great on a recovery day, take that as a sign of fitness, but not as a sign to ramp up your pace. And on those hard days, consider your workouts a green-light to see what you’ve got. Always start at a pace you know you can do and try to get faster throughout the workout!

3. Be adaptable with training!

This is important for everyone, but especially when jumping into a program a little late (like at week 5 or 6 of training plan). Remember that it’s OK to adjust a workout or move to a walk/run situation if that seems like the smart thing to do. Just be sure to listen to your body and work your way up to race distance with patience and in an incremental way. And with summer running, it’s important to adapt and be aware of the weather! Running in the heat will affect your paces, so adjust accordingly and don’t be too hard on yourself as you acclimate to warmer weather running.

To learn more about Brooks athlete Gabriele Grunewald, visit