Coach Kai

Coaching people to start running and runners to run their best.

[coachkai]

RUNNERS’ WEEKENDS Woke up earlier to beat the rain to do some pacing work for @pineapple.yogi this morning as we train for @londonmarathon which will be our third @wmmajors running together Gave @pineapple.yogi a high five for crushing her workout and checked my phone post workout to see how my athletes’ races went. Then, we headed back home to eat everything in the fridge and family cuddles to recover! 👉 We are 4 weeks out and are running out of time to fundraise for @get_kids_going . Please consider donating at the link in my bio as we are running 26.2 miles to give children and young people with disability the wonderful opportunity of participating in sport! _ #londonmarathon #getkidsgoing #familywhorunstogetherstaystogether #familycuddles (at Brookdale Park) https://www.instagram.com/p/CqOfKygODuD/?igshid=NGJjMDIxMWI=

[coachkai]

Good luck to the FIRST EVER all AAPI @thespeedproject squad, @chinatownspeedkooks and all the teams who kicked off their 300+ mile relay journey from Los Angeles to Las Vegas this morning at 7am ET. Please consider supporting them by following them and more importantly donating at the link in their bio! Have a fun and be safe everyone! 📸 @punkontherun _ #thespeedproject #chinatownspeedkooks (at Santa Monica, California) https://www.instagram.com/p/CqLkmv_O2RJ/?igshid=NGJjMDIxMWI=

[coachkai]

I’ve learned a lot since @koathebravegsp came into my life. One of those things is something I believe all of us runners can learn from. CONSISTENCY IS KEY. You can have the single best training session ever, hire the best dog trainer, binge @cesarsway videos but if you aren’t consistent with training then your skills will not stay sharp or develop. #HappyNationalPuppyDay ! 📸 Bob at the dog park (at Montclair, New Jersey) https://www.instagram.com/p/CqKDZkaM_mZ/?igshid=NGJjMDIxMWI=

[coachkai]

My athlete, S was doing very well with his workouts but had to deal with some #shinsplints three weeks ago and had this 5K he sign up for this past weekend. In order for him to make it to the race, we had to keep him healthy, somehow continue to maintain his aerobic fitness so he can run this race. I gave him some time off to do some recovery, have him spend some time on the bike, elliptical, etc., and did some test runs. This past Sunday morning, I got this beautiful text and photo from him. Congrats S on breaking 20 mins in 5K for the first time! 👉 By the way, we are 10 weeks out from the NYRR Brooklyn Half. Yes, you can still sign up for my virtual training program. Sign up at link in bio! _ #customtrainingprograms #runningcoach #srichinmoyraces #rbcbrooklynhalf (at Prospect Park) https://www.instagram.com/p/CpyktXZLLzg/?igshid=NGJjMDIxMWI=

[coachkai]

If you’re from out of town, work late regularly, and have traveling plans it might be tough for you to make it to my weekly Running Form Class. I hear you. Instead of 4 one hour sessions in 4 weeks perhaps we can try 2 session per week for 2 weeks, or 2 hour sessions? Looking to help her friends complete, have fun, and stay injury free for this year’s NYRR Brooklyn Half, Kisha asked if I can bundle The Running Form Class she took along with a virtual Brooklyn Half Training Program. Of course - yes. Here’s the group completing their 2 hour immersive Running Form Class this morning in Central Park. I hope you all were able to take something away from todays class! _ #runningform #howtorun #bkhalf #brooklynhalf (at Central Park, New York) https://www.instagram.com/p/Cps0OlIOGRS/?igshid=NGJjMDIxMWI=

[coachkai]

Nate and I have been working together towards his @parismarathon for weeks now we were trying to figure why we was struggling to hit his target paces - now we know. If you have an @apple Watch, please make sure it’s NOT set to “Treadmill” running or your paces will be off 😂 🙋‍♂️Sidebar: do you prefer in-person or virtual coaching for your upcoming race? _ #funnyrunningstories #notfunny #whatthehellnate #parismarathon (at Marathon de Paris) https://www.instagram.com/p/CoseWMIOPC_/?igshid=NGJjMDIxMWI=

[coachkai]

Some people like long walks on the beach at sunset. We like long runs to all the Montclair parks listed on a sweatshirt we got from @fleetfeetmontclair on the weekends. You both make doing this thing called life so much fun. You are both so loved. Happy #ValentinesDay girls ❤️ (at Fleet Feet Montclair) https://www.instagram.com/p/CoqjTLpLMzf/?igshid=NGJjMDIxMWI=

[coachkai]

Ama stayed patient and consistent to not only overcome one but two injuries before she ran 90 mins faster than her previous best at the 2021 @nycmarathon 👏👏👏 This year, we are back working towards her next marathon major, @berlinmarathon . Like any good athlete who wants to run injury free she’s reaching out early so we can ease into preparing her body to handle the stress of training and racing a marathon. Oh, applications to this year’s @nycmarathon are now open until February 22! What’s your goal? _ #tcsnycmarathon (at TCS New York City Marathon) https://www.instagram.com/p/ConZb1wOu5A/?igshid=NGJjMDIxMWI=

[coachkai]

Mid run selfie with my girls, @koathebravegsp and @pineapple.yogi and the #nycskyline . We are 11 weeks out from the @londonmarathon ! Also, last call to join my Running Form Group Class. Link in bio or www.runcoachkai.com. Questions? DM me. #runfie #longrun #dogswhorun #familywhorunstogetherstaystogether (at Eagle Rock Reservation) https://www.instagram.com/p/CoStWXJup0K/?igshid=NGJjMDIxMWI=

[coachkai]

“I almost can't understand how I was running before” - Joanne, Athlete Here’s a before (above) and after (below) JoJo completed my Running Form Class. Yes she’s going to look great in race photos, but more importantly my hopes is that going forward JoJo’s runs and workouts will feel more effortless and it will keep her injury free so that she can have more fun running. The Running Form Small Group Class starts at the beginning of each month. Each class includes 4 sessions and each session is an hour long. We meet once per week and sign ups for February is up now! _ #runningform #gaitanalysis #howtorun #runningcoach (at Chelsea Piers) https://www.instagram.com/p/CnkszUNL2W4/?igshid=NGJjMDIxMWI=

[coachkai]

We all want to run our best. To do so we train to become stronger. However, the stronger we become the less mobile or flexible we become - i see this limitation off in my Running Form Class - there’s one that starts tonight! So if you want to be the best runner you can be, take yoga classes. My favorite yoga teacher, @pineapple.yogi is teaching every Tuesday night in the secret back room at @eaglerockcafemc . Sign up link in her bio. See you there! _ #yogaforrunners #runnerswhoyoga #montclairyoga #eaglerockcafe #pineappleyogi (at Eagle Rock Cafe) https://www.instagram.com/p/CnhvaeOO42O/?igshid=NGJjMDIxMWI=

[coachkai]

Individually we are marathoners, yoga teachers, a 17 month old puppy, half marathoners, walkers, first timers, and causal runners but together we are a POWERHOUSE! Thank you @darshenanigans for bringing the community together every Monday night with @powerhousestreetclub ⚡️ #powerhousestreetclub #jerseycityrunners #departedsolesbrewery (at Departed Soles Brewing Co.) https://www.instagram.com/p/CngIL62Oy7Y/?igshid=NGJjMDIxMWI=

[coachkai]

So much fun uniting and celebrating at MLK Unity 5K Run/Walk yesterday morning with @fleetfeetmontclair @bmr_nnj @essexrunningclub @brooksrunning @somafoxrunningclub in memory and celebration of Reverend Martin Luther King Jr. And Coretta Scott King. “If you can’t fly then run, If you can’t run then walk, If you can’t walk then crawl, But whatever you do you have to keep moving forward.” I’ve been training for but still haven’t been accepted to a @londonmarathon charity yet, so thanks James of @blackmenrunnyc so much for all the tips James! Also, last call to sign up for The Running Form Class that starts tomorrow 6:30pm in Lower Manhattan. Link in bio and share with someone who can use it! #mlkday #blackmenrun #bmr #itsyourrun #runhappy #werunmontclair #fleetfeetmontclair #howtorun (at Nishuane Park) https://www.instagram.com/p/CnfNPiFuekK/?igshid=NGJjMDIxMWI=

[coachkai]

@strava providing cities and organizations like @transportationalternatives data to improve city planning via Strava Metro. Perhaps runners and walker will get the 59th St Bridge walkway all to ourselves? @emilyabbate getting over the @londonmarathon hurdle of completing her fourth @wmmajors . Congrats! @alikrieger showed all of us that “if you see it then you can be it” - especially when it comes to #womenspayequality @alysiamontano on a mission to make “all athletes including mothers, deserves to be supported WHOLLY” with @andmother_org . @kateplusfate “not only participated but DOMINATED”cross country mountain biking. @latrealmitchell showing us that we are stronger and that we can hold on to discomfort longer than we think. WHAT A YEAR IN SPORTS. WHAT A YEAR OF WOMEN IN SPORTS. WHAT A YEAR OF MOTHERS IN SPORTS. Thank you @strava for bringing us all together one last time. (at New York, New York) https://www.instagram.com/p/Cl4dSLjOZRj/?igshid=NGJjMDIxMWI=

[coachkai]

WHO’S RUNNING THE @nyrr NYC HALF IN 2023?! 🖐️ So happy I was able to give back and coach these amazing volunteer mentors of @apexforyouth to complete this race this past March. Hey, if you didn’t get selected, maybe @apexforyouth has a bib for you! 😃 _ #unitednychalf #apexforyouth (at United Airlines NYC Half) https://www.instagram.com/p/ClmPboZOtJo/?igshid=NGJjMDIxMWI=

[coachkai]

This past holiday weekend, we cheered our first race in New Jersey since we moved here and loved energy and community here - we even ran into friends! Congrats to all the finishers of the #Ashenfeter8K ! _ #fleetfeetmontclair #werunmontclair #thanksgiving #turkeytrot (at Ashenfelter 8K Classic & Tom Fleming 2K on Thanksgiving Day) https://www.instagram.com/p/ClhkUkkrAEa/?igshid=NGJjMDIxMWI=

[coachkai]

Not only was I able to join @strava this training season to GIVE BACK to the EVERYDAY PEOPLE who were RUNNING FOR GOOD by coaching and preparing them for the 2022 @nycmarathon , I was also able to give back to the running community by sharing some of my training tips, thoughts, and philosophies via blogs in @strava ‘s Fall Marathon Club. I always say, aside from my wife, the running community is the best thing that has ever happened to me. Wow, I can tell the people in this club loves and lives running with their energy, excitement, and engagement! Like everything I do with me my coaching, I really wanted to make sure I’m listening to what people need and design programs - in this case write blogs to help. So, Al of these words were based on real conversations I had with my athletes and runners this season. To my athletes, you all inspire me to strive to become the best coach I can be. Thank you ❤️ 👉 Let me know if you can relate to any of these and share this with someone who can use it. _ #breakthrough #keepyoureyesontheprize #train #haveaplan #runningblog #strava #runforgood (at Montclair, New Jersey) https://www.instagram.com/p/ClUmcXRrPDk/?igshid=NGJjMDIxMWI=