Advancing Athletics

04/23/2026

In this AATT, best practice of the Hip Flexor/Quad stretch is explained.
There's 3 key points for you remember.
1. Neutral pelvis
2. Squeeze your glute. This is the number one most important component! We work with more people who deal with the negatives of this scratch without the glute squeeze then the negatives of not doing this exercise at all!
3. Elevate your foot. No need to include this until the stretch migrates down from the front of your hip.

Make sure you compliment this stretch with glute activation. That's why it's best done before you Weight train. It's also best to wait until after your run or bike ride if you want it as a part of that routine.

If you're a nerd like us and want to know the why behind the how, watch the full length video on YouTube. The link to our channel is in our bio.

04/20/2026

Let's Do It Together - 6: Decision Triage

In this LDIT, I encourage you to read the word triage and envision priorities more than decision making.

Triage is a term we use to describe a process where we analyze a scenario and work to come up with the best path for moving forward.

Not the correct path. The best path. Life usually gives us opportunities to make multiple good decisions. Useful decisions. Where is it? The options include one good and one bad.

Like the example I gave in the video, try to analyze your options. Tried to think of what will be the best springboard to other good decisions, even if it seems counterintuitive in the short term.

Think about pro basketball and baseball where players are given games off during the season. The teams are deciding that some games (short-term good) are less important than the player being healthy and capable for the whole season (long-term good)

04/17/2026

Post-Race advice: fuel edition.

Here we have CNO Tara .science.nutrition to guide you through the first couple weeks of recovery from your previous race and preparation for your next one!

There are seven hot tips for you to utilize. This information will be valuable for your current recovery from your recent race and optimize recovery for future races! Make sure you save this one so you have it when you need it.

As always, if you have questions, send us a message and we can connect you with Tara to get personalized guidance! We're here to help you fuel, move, and recover at your best.

04/16/2026

Fuel QOD. Does it matter when you take your creatine?

Our Chief Fuel Officer, Tara Smith, is here to answer that question. TL/DR is No! Daily consistency is the key. Not when. By itself or with food is more complicated. Tara explains the details in the video.

If you have questions (related or not) comment with them below.
Wanna meet with Tara to talk about your Nutrition or Supplements? We have to covered. Send a DM and we'll get you started!

04/14/2026

Acute Post-Race Advice

The most important thing in these first few days after a race (Run for Home) or any other is to identify if the soreness you are feeling is good or bad. We will be offering more information later top help you through this process.

Does your sorenss indicate a potential start of (or worsening of) an injury?
Will doing some physical activity help to "wash off" the soreness?
Do you need to take some time off or see someone like us?

This is meant to be the first pass at offering some of that information. Reach out if you need help. Watch until the end for info on our services.

Become a Fuel. Move. Recover. Athlete to see what makes Advancing Athletics different.

04/13/2026

LDIT 5. More than Zero

A lot of people would consider this concept to be the most powerful of those I've come up with so far.
As is so common, necessity is the mother of invention! I needed a way to help myself deal with my knowledge and my goals. Deciding what and when to do something. When you're supposed to be an expert in what and when to do something can lead a person to in action as an expression of avoiding a mistake.

But really, doing nothing is probably the biggest mistake.

There's nothing wrong with figuring things out on the fly. I encourage you to use this as motivation to get yourself started on whatever project you have in mind and then figure out how to make what you started with better the next time around.

I have lots of examples to offer but will save them for other episodes or individual conversations if you want to reach out at a later point in time! Good luck and feel free to comment with how you could implement this in your own routine?

04/11/2026

These supplements are in addition to the usual offering of advice with past, present, future movements issues and first aid if needed (but hopefully not). Have a great weekend, runners!

New for 2026, Advancing Athletics is offering supplements for purchase. These supplements are provided by Tara Smith, a Registered Dietician, so the quality and usefulness of these is verified by a licensed professional!
Every product is NSF certified to ensure what is on the label is in the bottle. Exact amounts. Nothing more. Nothing less.
All supplements are made by Thorne and offered at a 25% discount!
Cheaper than Amazon and available to pick up next week.
Here's what Michele Ionno has on display
Creatine - bulk and travel packs
Collagen
Complete biotic (pre/pro/post)
Hormone advantage
Advanced Iron complex
Magnesium - travel packs
Sleep stack
Training stack

Not sure what you need? Have questions about what you're already taking? What to add to your current supplements? Sign up for a Supplement Review for a one-on-one discussion of what you need with additional discounts on products!

Stop by to ask questions, make a purchase, or sign up to get what you need!

03/28/2026

We are honored to have Michele Ionno represent the company for the forth year! He will be there for any runners or walkers who have issues the weekend of, want help with goals planned for beyond the race, and can explain Advancing Athletics' available services (rehab, running programs, strength training, and even nutrition/supplement reviews).
We are here to help you advance your wellness AND performance!

For those of you familiar with our presence during past events, You should have picked up on the most prominent change for this year. We will be offering supplements for purchase that have been selected by our registered dietitian, Tara Smith, specific to the common needs of a runner! The supplements are of the highest quality and independently tested to ensure only what is said to be in the bottle is in the bottle. Nothing more or less!

We will offer more information soon and we can't wait to cheer all of you on in a couple weeks!

Not sure about your pre-race routine? Need advice for post-race recovery? Have a question about your running form? Join us at the Run for Home to visit with Dr. Michele Ionno of Advancing Athletics. Michele has masters-level training in kinesiology and a Doctorate in Physical Therapy. He works with athletes of all levels and sports. His special interests are in orthopedics and sports rehabilitation, running analysis, and performance coaching. Michele will be with us before and after all the races on Saturday and Sunday.

03/25/2026

From Hoodletown Brewing Company to Route 250 Health and Performance and stadiums to local races, Friendly Run Club was started for a way to be healthy and social. Work hard. AND have lots of fun!

But make no mistake about it, this crew is fierce and has earned all the smiles you see! The only regret is not including every single member. Past and present!

03/23/2026

LDIT - 4. Same Effort, Different Weight

Learning to listen to and acknowledge how your brain and body are ready to perform in the moment is the most elusive and powerful performance soft skill.
No one feels 100% charged everyday so learning to estimate that level and adjust your approach is important. This means the sensation of WORKING HARD occurs sooner and more intensively than the days you do feel 100%. this does NOT mean you shouldn't be working hard. That's true mental toughness!

03/21/2026

Rain or shine. Fast or slow. Runner or Walker. Competitive or not. Fit or just starting. No matter what, everybody is welcome to join the friendly run Club!
All you got to do is show up. Join the Facebook group for updates. Ann attendance and special events. See you next week!

02/27/2025

All are welcome here and it was cool to hang with the boys in a session! Different skills. Different goals. Different levels.
Looking forward to seeing what these dudes do in the spring! 💪