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Beginner Triathlon Kit List for Women

The essential beginner triathlon kit list for women! Download our free Beginner Triathlon Kit List Guide to learn exactly what gear you need to train and complete your first triathlon race with confidence. The guide provides an inside-out list of essential equipment, and a complete list of equipment you’ll need on race day. This includes nice-to-have options that may help you be more efficient and comfortable. Print off the checklist to be prepared for all Read more

By kellypuffer, ago

Preparing for Trail Running

Strength, Balance & Confidence As part of this technique series, I wanted to talk about something very relevant to the Tuscany Run Retreat: trail running. Trail running isn’t about speed, it’s about control and confidence. Why trail running deserves a little prep Trail running feels different. Not harder.Not scarier.Just… different. On the retreat, we move across mixed terrain — gravel paths, light trails, vineyard tracks, rolling hills. Nothing extreme. But enough variation that your body Read more

By kellypuffer, ago

Where Your Running Energy Should Go

Forward Motion vs Bouncing: Where Your Running Energy Should Go Welcome back to the weekly running technique series.After completing my Level 1 running qualification, one of the biggest mindset shifts for me was this:Running is about moving forward, not bouncing upward.And once you notice it, you see it everywhere. Why bouncing wastes energy Many runners lose energy by pushing too vertically,  bouncing up and down or landing too heavily. But remember that every unnecessary upward Read more

By kellypuffer, ago

Head Position, Alignment & Breathing

Welcome to Blog 3 of the series.  If you’re following along weekly, amazing.If you’re dropping in here now, welcome.After completing my Level 1 running qualification, one thing became very clear:Good running technique isn’t about forcing positions — it’s about alignment and ease.Let’s talk about your head, posture, and breathing. 1. Where should your head be when running? Simple cue: Look ahead, not down Your gaze should be soft, about 10–20 metres ahead, not fixed on Read more

By kellypuffer, ago

Hands, Headphones & Upper-Body Tension

Welcome back to my weekly running technique series.After completing my Level 1 running qualification, I wanted to share simple, practical insights that actually help you feel better when you run – not overwhelmed. This week we’re zooming in even more: your hands, your upper body, and what you carry while running. Tiny details, but they matter. 1. Your hands tell the rest of your body what to do Look down while you run. What are Read more

By kellypuffer, ago

Why Your Arms Matter More Than You Think When You Run

Over the next few Fridays, I’m sharing a short running technique series with you.Why? Because I’ve just completed my Level 1 running qualification here in Italy, and honestly – what’s the point of learning all this if I don’t pass it on? 🙂 These blogs are for real women, real runners – beginner to intermediate – who want to feel smoother, stronger and more confident when they run, without overthinking everything. Let’s start with something Read more

By kellypuffer, ago

Running Together Changes Everything

One of the most beautiful things I’ve witnessed this year isn’t faster running or longer distances. It’s connection. Women who arrived on retreat as strangers are now friends. They’re coming back for reunion retreats. They support each other, encourage rest, celebrate wins — and most importantly, they make space for joy. Running together changes everything For many women, the idea of running with others feels intimidating: “I’m too slow” “I’ll hold people back” “I’m not Read more

By kellypuffer, ago

Before You Set New Running Goals, Be Kind to Yourself

As the year new year starts, it’s tempting to rush straight into new goals, plans, and promises. New mileage. New races. A “better” version of ourselves. But before you do any of that, I want to invite you to pause. This year, one of my biggest lessons with running has been learning to truly listen to my body – without guilt. If I’m tired. If my energy is low. If it’s that time of the Read more

By kellypuffer, ago

My Guide to Winter Running

Let’s be honest… December is the month where running feels just a little bit harder. Dark mornings. Cold air. Busy schedules. Christmas drinks. Travel. Family time. It’s no wonder so many women lose their routine around this time… or feel guilty that everything suddenly feels heavier. But here’s the truth I always share with the women I coach: 👉 December isn’t about perfect running. It’s about supportive running. Movement that helps your mood, not overwhelms Read more

By kellypuffer, ago

How to Phase In New Running Shoes

Your shoes are the foundation of your running-literally. But here’s the part most women don’t know:👉 Even the perfect new shoes can cause injuries… if you don’t transition into them properly.Yes, really!And after learning this from a professional running coach (and seeing SO many women struggle with this including myself in the past), I knew this needed its own blog. Because your body loves running……but it also loves consistency. And switching shoes too fast is Read more

By kellypuffer, ago

Why the Right Running Shoes Matter More Than You Think

During my running course last month, we spent an entire session talking about running shoes. Yes, a whole session. At first, I thought, “Surely we’re overreacting… they’re just shoes.”But wow. Once the instructor broke down the science behind running injuries, cushioning, shoe lifespan, and different running mechanics, it all clicked. Women stop running every single year because of injuries — and one of the top culprits?👉 Wearing the wrong shoes. And honestly… we’ve all been Read more

By kellypuffer, ago