Three women runners heading down a hill in Ellicottville, NY in their Middle Trail shorts and quarter zip, enjoying the fall foliage.
Three women runners heading down a hill in Ellicottville, NY in their Middle Trail shorts and quarter zip, enjoying the fall foliage.

Training Plans & Guides

Training plans and quick exercise programs for women runners.

A women stretching before she begins her run on a Fall day as she wears her Middle Trail Running shorts and sage green t-shirt.

Dynamic Warm Up

Incorporate these four dynamic warm-up exercises into your pre-run routine.

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A woman with her hands on top of her head after a run wearing the sage green Middle Trail Running Breeze Tee-Shirt.

Stretch & Recover

Incorporate these three static cool-down stretches into your post-run recovery.

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A close-up of a woman runner smiling after a run, sitting on a set of concrete stairs, with two other runners sitting behind her on the stairs relaxing after their run.

Strength Series: Full Body (Part 1)

Five at-home full body strength exercises for your running routine.

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A close-up of a woman runner smiling after a run, sitting on a set of concrete stairs, with two other runners sitting behind her on the stairs relaxing after their run.

Strength Series: Full Body (Part 2)

Five at-home full body strength exercises for your running routine.

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