• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Contact
  • New? Start Here!

RunToTheFinish

Online Running Coach for All Paces, All Ages

  • Training
    • Beginner Half Marathon Training
    • Sub Two Half Marathon Training
    • Marathon Training
    • New Runner Tips
    • Low Heart Rate Training
    • Group Run Coaching
    • Nutrition for Runners
  • Running Injuries
  • Gear Reviews
  • Work Together
    • Online Run Coaching
    • 1-1 Coaching
    • Brand Partnerships
  • Shop
    • Book
    • Book Tour
    • IT Band Solution
    • LHR Training Plans
  • Blog

Cortisol and Exercise | Impacting Sleep, Weight Gain and Adrenals

3100shares

You’ve cranked up your training from half marathon mileage to run your first marathon or maybe your 20th, either way you’re putting in the miles, making great food choices {minus that well earned post long run burger} and yet that damn scale keeps going up…. say thank you to the combo of cortisol and exercise.

What does that mean??

This seems to be an oddly familiar cycle for a growing number of athletes who are piling on the miles in addition to the rest of their already jam packed days of work and family, which means it’s nice to know you’re not alone.

But a bad sign that we’re all finding ourselves trying to climb out of a hole rather than seeing progress for our efforts.

It’s time to understand how cortisol is impacting your body.

Does exercise increase cortisol levels?

Yes.

But that doesn’t mean it’s a bad thing.

If you’re working out at an appropriate intensity for you, taking rest days before you start having signs of overtraining and eating enough to fuel those workouts then your body will respond as it should.

  • Stress is what helps the body to become stronger.
  • Every strength workout breaks down muscle.
  • Every run stresses the heart, the muscles, the bones.
  • Then you spend time on recovery and the body grows stronger.

If you have chronically high cortisol from leading a stressful life, then you need to ensure your workouts aren’t pushing that number even higher. That means not working out 7 days a week, not doing double days and not doing a ton of HIIT.

This is one reason I switched to Low Heart Rate training and have found it beneficial for many of my athletes. Now they know how to truly run easy on easy days, which make up the majority of your miles.

Endurance athletes tend to have a higher threshold for pain (and stress) which leads us to believe that we are “handling it all just fine”. In reality our bodies are physiologically unable to respond to a consistently high level of cortisol.

Chronically high levels of cortisol lead to weight gain despite all your efforts!

Let’s dig in so you can understand this tricky little hormone and what to do about it to get back on track, optimize your recovery and continue enjoying those runs.Cortisol And Exercise

Cortisol and Weight Gain

First things first, a little bit of science, but I promise to keep is simple!

  • Cortisol should be highest in the morning to help you wake up
  • Cortisol should be lowest in the evening to help you sleep
  • Cortisol will rise with any stressful situation from work to kids to exercise
  • Consistently HIGH cortisol from non-stop stress is when you start to experience issues

Here is an overview of how cortisol should rise and fall throughout the day, plus an interesting bit on the impact of food as well. cortisol cycle

What does Cortisol Do?

While cortisol is thought of as our stress hormone due to it’s label around “fight or flight” the reason we care about regulating it has far reaching impacts as runners. From WebMD:

  • Manages how your body uses carbohydrates, fats, and proteins
  • Keeps inflammation down
  • Regulates your blood pressure
  • Increases your blood sugar (glucose)
  • Controls your sleep/wake cycle
  • Boosts energy so you can handle stress and restores balance afterward

How Can I Tell if My Cortisol Levels are High?

It’s important to know that LOW cortisol is just as detrimental to you as high cortisol. And often if you’ve allowed yourself to stay in a high cortisol state for too long then you’ve got adrenal fatigue and that leads to low cortisol (discussed below).

At home cortisol tests are an easy option to find out if your levels are high, low or just right.

If you do decide to get tested, it’s important to get a FULL day.

Personally, I used Everlywell testing.

  • You spit in to a tube 3 times over the course of a day
  • You mail it back
  • You get your results
  • Basically the easiest way to get the most accurate info about your cortisol levels
  • **UPDATE** you asked which test and there are a few that include Cortisol. I did the full women’s hormone panel because that’s what I needed, but the cheapest option including cortisol is the Metabolism test.

You need to see what your levels are at different times per the above graphic because it’s SUPPOSED to change during the day.

Many doctors will just take your AM Cortisol, but that’s not a true picture of what your body is doing. This graph provides some examples of ranges to help when you get those test results back.Normal Cortisol CycleTesting is really easy and the information is really valuable.

Tired of trying to do this whole weight loss thing on your own? Checkout my Running For Weight Loss Guide.

Cortisol Levels and Sleep Issues

Cortisol levels should be elevated to increase alertness when you first wake up.

If you struggle to wake up in the morning, hit the snooze button multiple times, or need several cups of coffee to get yourself moving then chances are your morning cortisol levels are abnormally low.

Cortisol levels should naturally decline throughout the day to help us prepare for sleep.

Excessive cortisol from stimulants, stress, “busyness” prohibit melatonin production making it hard to fall asleep or get in to a deep sleep. Checkout these natural sleep aids to help you drop your cortisol at night.

Symptoms of High Cortisol

Following are the impacts of allowing our stress {life and training} to go unchecked:

  • Prevents short term memory from transferring to long term
  • “tired but wired” feeling
  • Decreased metabolism {gaining abdominal fat}
  • Increased bone loss
  • Inhibits pituitary function
  • Higher inflammation
  • Lowered immune system {frequently sick}
  • Mood swings, anxiety, depression

One tool which has helped myself and many others is CBD for workout recovery.

Ever wonder if your exercise is causing you too much stress? Read this #fitness Click To Tweet

Great visual from Dr Axe on the symptoms of high cortisol levels. cortisol symptoms

How to Reduce Cortisol?

If you’re showing symptoms, it’s easy to make changes right away to give your adrenals some much needed love. Consider it a training bonus to put some effort in to your recovery plan.

The saliva test noted above was really helpful as I figured out my own hormone imbalances. I was told my cortisol will always run high due to no estrogen, but thanks to low heart rate training I’ve actually managed to run marathons, hit PR’s and keep it in check!!

Ways to regulate your cortisol:

  • SLEEP, at least 7-8 hours
  • In bed by 11pm to help restore natural circadian rhythms — wear blue blocking glasses if using a lot of screens to help make this early bed time happen
  • Eat nutrient dense foods {lots of greens, vegetables, fruits}
  • Eat good fats {coconut oil, avocado, nuts}
  • Eat enough food to fuel your lifestyle, being too low in calories for too long is a big stressor
  • Stop using stimulants like coffee {sorry but these stress your tired body}
  • Support digestion with probiotics and fermented foods
  • Address life stress {make changes, meditate, understand mindfulness}
  • Consistent moderate exercise {that’s right no more HIIT for awhile}
  • Focus on rest days and post workout recovery meals
  • Rhodiola is a natural herb he recommended in the morning to kick start levels {it’s part of why I like the Vega pre-workout}
  • CBD oil for sleep or CBD gummies for nerves during the day
  • Talk with a doctor for a specific protocol

I think we’ve all heard that stress makes it harder to lose weight, but as athletes we assumed that simply didn’t apply to us…turns out maybe it applies even more.

This certainly isn’t meant to be an exhaustive study of adrenal fatigue or to say that your eating habits aren’t the cause of a little extra weight, but hopefully to make us all more aware that stress isn’t just a bad day at the office…plus really isn’t de-stressing the best task you’ve been assigned lately?!

How can you balance exercise and cortisol?

Balancing training, a job and a family will never be a perfect equation, there does has to be some give an take to keep your body humming along.

  • Reduce exercise intensity or duration when life stress is high.
  • Train in cycles that allow you to go hard and then have recovery periods. Elites often take off a full month after races.
  • Utilize the cutback week in marathon training plans, this allows you to build, recover and then build again.
  • Pay attention to the signals your body is sending. Instead of just “pushing through”, know that sleepless nights might be a sign that a couple rest days will help you  get back on track.
  • Don’t attempt to drastically cut calories for weight loss. It not only backfires, but creates larger problems like the female athlete triad.

What about Low Cortisol Levels?

We often get so focused on levels being high that we miss a bigger issue of once you’re body is so taxed that it stops producing enough cortisol and you move in to Adrenal Fatigue.

It’s a word that is tossed around a lot these days, but did you know that it is not a medically recognized health issue? It’s actually called HPA axis dysregulation. I’d say they are one in the same, but the more holistic term is “adrenal fatigue.” And for us common folk, adrenal fatigue is just is easier to say, am I right?

An explanation from RD Kelsey Kinney:

“The hypothalamic-pituitary-adrenal axis (HPA axis) is the control center for your body’s stress response. When you get stressed, the hypothalamus releases corticotropin-releasing hormone (CRH), which is the first of a cascade of hormonal changes that eventually result in the production of cortisol (the “stress hormone”) from the adrenal glands. This is a normal response and is something your body was designed to do.

However, in the modern world your HPA axis is constantly being activated, as you’re being exposed to stressors all the time. From money problems, to traffic, to waking up to an alarm clock – stress is all around you.”

Whoa whoa whoa, you mean our every day life problems can cause adrenal fatigue?

Yes!

And on top of that, so can too much exercise, too little sleep, improper calorie consumption and nutrient intake, poor gut health, and inflammation. Sheesh, that’s a lot.

This is more than just over training.

Symptoms of Adrenal Fatigue:

  • tired, trouble concentrating
  • irritable, more susceptible to colds
  • stomach problems, low blood sugar and cravings
  • heart racing
  • headaches
  • hormones were all over the place, especially cortisol (the fight or flight hormone)

Adrenal Fatigue Diet

If you’ve passed the point of merely raising your cortisol a little too often and tipped in to adrenal fatigue then it’s a more serious issue. The above tips really become modified to say stop running, go for walks, do yoga and really fuel your body appropriately.

That being said, all of this will help to combat cortisol and exercise elevations, helping you to progress!

  • Eat breakfast – Intermittent fasting is not great for anyone whose body is under high levels of stress
  • Sea salt – salt levels can become extremely low due to the reduction of aldosterone (hormone)
  • Probiotics – foods like kimchi, kombucha or other fermented foods help gut health to help total health
  • EPA/DHA omegas – salmon, walnuts
  • Vitamin C and K foods – brussel sprouts, kale, bell peppers, oranges
  • Carbs – Yup that’s right, we need to get your body some good energy from things like potatoes!

Other Weight Gain Causes

If you’re positive you aren’t over doing it or don’t have any of the signs listed above of high cortisol, but you’re still gaining weight, these are a few other common causes:

  • Overdoing it on healthy foods (yup it’s possible)
  • Eating foods that are “healthy” but which you have an intolerance too, leading to bloating
  • Not getting enough sleep, which means craving more sugar
  • Thyroid levels that are out of whack (read this book to really understand what to ask your doctor)
  • Over estimating your calorie burn or calorie needs

Exercise and cortisol does not need to be a bad thing. It’s a great way to reduce your overall life stress and to maintain health. But it needs to be done in a way that balances everything that’s going on for you.

How do you regulate exercise and cortisol?

Do you know when your workouts are causing too much stress?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coach

Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs

 

3100shares

Posted by amanda Categories: Hormones, weight loss

Reader Interactions

Comments

  1. V. Smith says

    June 29, 2017 at 11:37 am

    High Cortisol levels are something most people are not aware of but have a big impact on you both physically and mentally. Great article.

  2. Erinn says

    June 29, 2017 at 2:55 pm

    I have definitely had this problem in the past! Great post.
    I have noticed a huge change in my body as I have gotten older…I can’t eat whatever I want anymore!
    I recently took a couple months off of running and actually lost weight and noticed a big decrease in my appetite. Now that I am running again, my appetite has returned but I’m learning to reach for healthier foods instead of mindlessly snacking.
    Thanks for sharing!

    • amanda says

      June 30, 2017 at 8:27 am

      Cannot lie, running definitely increased my appetite for a long time. A few years ago I noticed that wasn’t really happening and I think it might be due to the low heart rate training!

  3. Melissa says

    June 29, 2017 at 5:01 pm

    I totally needed to read this!! I have gained a lot of weight for me and yet I feel strong. It’s all in my belly, the scale is up, my measurements are up, my face was breaking out. I worried it was my IUD or hormones regulating or maybe my metabolism. I seriously needed to read this. Especially as I’ve been super active, marathon training and feeling like my nutrition hasn’t been bad enough to accumulate the pounds. Thanks!

    • amanda says

      June 30, 2017 at 8:26 am

      It’s so easy to do when marathon training!! You might find a few days of rest and sleep make you feel better, which will get things moving back on track!

  4. Emily says

    June 30, 2017 at 8:11 am

    Wow, I did not know this, but I think increased cortisol must have been part of my eating disorder recovery that really inhibited regaining my period and even stabilizing my weight. I love reading your articles, because they teach me so much that I didn’t know before.

  5. Aimee says

    July 3, 2017 at 5:51 pm

    Interesting and good information! I gotta get more sleep. I can definitely tell that it has an adverse impact on me when I don’t.

  6. Dr. Nate Moller says

    July 5, 2017 at 12:24 pm

    Stress is a huge problem that I see walk into our Chiropractic office all the time and it has a myriad of side effects as you mentioned, including causing the body to burn sugar instead of fat… aka aging weight. Decreasing stress is essential for anyone working on weight loss. A common misconception today is if I workout hard and long enough I will lose weight…not the case. I recommend patients monitor their heart rate while working out. If it is too high, the body burns sugar instead of fat, so it needs to stay withing a specific range for them in order to lose weight. Great article with a lot of good information! Thanks :)

  7. Brian says

    July 9, 2017 at 3:38 pm

    Hey, I was gaining weight when working out too. I then learned that if I’m working out, it doesn’t mean that I have to eat more as well!

Primary Sidebar

Filter by Category
  • Select a Category
  • 10 miler
  • 10K
  • 13.1 marathon series
  • 15K
  • 30 Day Challenge
  • 5k
  • About ME
  • Abs
  • Active Travel
  • alaska
  • Amanda Brooks
  • Arizona
  • Asics
  • Austin
  • Baltimore
  • barefoot running
  • beauty
  • Biking
  • birthday
  • bloggers
  • blogging tips
  • body fat
  • body image
  • body weight exercises
  • book reviews
  • Boston Marathon
  • breakfast
  • California
  • Camping
  • Canada
  • Caribbean
  • chicago
  • ChiRunning
  • Clean Eating
  • cold weather training
  • colorado
  • compression
  • Costa Rica
  • Crockpot
  • cross training
  • CrossFit
  • dairy free
  • dessert
  • egg free
  • electrolytes
  • emotional health
  • Europe
  • family
  • Fit Together
  • fitness gear
  • Fitness Tracker
  • fitness vacation
  • florida
  • foam roller
  • food sensitivity
  • Fort Lauderdale
  • France
  • Funny Running
  • Gift Guide
  • Gluten Free
  • GPS Watch
  • Green Smoothie
  • Guides and Tips
  • habits
  • Half Marathon
  • Hawaii
  • HBBC
  • health coach
  • healthy eating
  • Healthy Home
  • Healthy lifestyle
  • Heart Rate Training
  • HIIT workout
  • hiking
  • hiking
  • Hip Strength
  • Hoka One One
  • Holistic Health
  • Hormones
  • hydration
  • Iceland
  • injury
  • inspiration
  • instagram
  • Ireland
  • IT Band
  • IT Band Recovery
  • Jerusalem
  • key west
  • knee injury
  • Kona
  • Love
  • low heart rate training
  • Maffetone
  • main dish
  • Marathon
  • marathon training
  • marriage
  • meal planning
  • Meditation
  • Memphis
  • mental marathon training
  • Mexico
  • Miami
  • Motivation
  • New York City
  • New York City Marathon
  • New York City Marathon Training
  • NYC marathon
  • Oregon
  • Orlando
  • Palm Beach
  • Philadelphia Marathon
  • physical therapy
  • podcasts
  • Prague
  • Product Review
  • Race
  • race costume
  • race medal
  • race photo
  • race report
  • Ragnar
  • Recipe
  • recovery
  • recovery meal
  • relaxation
  • relay race
  • resolution run
  • review
  • Rock N Roll
  • run club
  • Runner's World
  • running accessories
  • running books
  • running coach
  • running form
  • running fuel
  • running gear
  • Running Group
  • running motivation
  • running music
  • Running Shoes
  • safety
  • salads
  • san diego
  • Saucony
  • Seattle
  • skin care
  • Soup
  • South Beach
  • South Carolina
  • South Florida
  • speed work
  • sports nutrition
  • Stand Up Paddle Boarding
  • Steamboat Springs
  • Strength Training
  • stretching
  • sugar reduction
  • Thanksgiving
  • trail running
  • Training Group
  • training plan
  • travel
  • travel running
  • treadmill
  • treadmill workout
  • triathlon
  • ultrarunning
  • vegan
  • Vegas
  • vegatarian
  • vegetable
  • virtual run
  • wedding
  • weight loss
  • winter
  • women's running
  • workout
  • workout motivation
  • workout schedule
  • Yoga

5 Secrets to Improve Your RUn

Start Making Quick Progress on Your Goals (I swear it's easy) no matter your current fitness level. The tips I share with the runners I coach.

Recent Posts

  • How Quickly Do You Lose Fitness: Bounce Back from Missed Runs
  • The Year That Almost Wasn’t
  • Top 10 Men’s Running Pants | Lightweight to Winter Tights
  • Snowshoeing for Beginners
  • Best Fitness Books : What’s Worth Actually Reading

Must Have Gear

Comparing GPS Watches

Best HR Monitor for Running

Best Foam Rollers

Best Running Books

Running Jackets for Every Condition

fitness partners

Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. Click here to do your shopping!

Welcome!!

Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

online running coach

Footer

Get the Free 5 Day Better Runner Challenge

Start Making Quick Progress on Your Goals (I swear it's easy)

About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

Popular Posts on RunToTheFinish

  • Piriformis Syndrome Exercises: Alleviating a Pain in the Butt
  • Suunto vs Garmin: Which GPS Watch Is Better for You
  • 17 Funniest Running Memes – Which One’s Do You Relate To?
  • T25, P90X3, PiYo – Can it Improve Your Running? Complete Comparison
  • Brooks vs Asics: What’s the Difference in Running Brands

runtothefinish

Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
.
A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
.
Day one IS drink a glass of water when I wake up. Put on my running clothes.
.
Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
.
(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
.
It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
.
.
#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
.
BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
.
Yes, I knead to know for when we can travel again.
.
Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
.
.
.
.
#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
Follow on Instagram
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

Copyright © 2021 RunToTheFinish

Copyright © 2021 · RunToTheFinish V2 on Genesis Framework · WordPress · Log in