https://www.onwardrun.com/home daily 1.0 2024-10-11 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1525805688452-SSFMH3UDJAV739LNHIQR/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1571931309487-8C9TWF7UHCPE0REK8NU9/fullsizeoutput_717f.jpeg Home https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1728661771233-H0C428CJRQOQJZYA33HM/D187536C-8534-4C94-87A1-A5FCF4CD4156_1_201_a.jpg Home https://www.onwardrun.com/album-example-heights daily 0.75 2025-05-12 https://www.onwardrun.com/events-example-heights daily 0.75 2025-05-12 https://www.onwardrun.com/events-example-heights/2016/example-event-k86mx monthly 0.5 2016-07-25 https://www.onwardrun.com/contact daily 0.75 2020-12-19 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1526489322894-0Y28LRL0K4SADHQ6AR2G/IMG_7421.JPG Contact https://www.onwardrun.com/terms-conditions daily 0.75 2019-10-25 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1526486437647-4MVQ2IF67V4ZRT5P6AZ4/IMG_5061.JPG Terms & Conditions https://www.onwardrun.com/trainers daily 0.75 2024-10-11 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1571927487023-KFBZ80HGREBJU8UZ8CP4/fullsizeoutput_7181.jpeg About - VDOT Certified Coach Training based in Dr. Jack Daniels’ Methodology https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1608050503903-GUWQHNYOO4VU0KY3CLNK/129410135_10157389572431022_1942116181311663748_n.jpg About https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1526390032391-UQ1YJOJXCILE1GPA45KX/IMG_0101.JPG About - Coach MB Hi there! I'm glad you've come to check us out. I am a wife and mother living in Buffalo, New York; I am also a former Kindergarten teacher with a Master's degree in Education. After having my children I didn't want to go back to teaching in a classroom, but had no idea what to do. All I knew was that I loved to run. Fast forward a bunch of years and I'm now an RRCA-certified and VDOT-certified running coach, with several marathons, dozens of half marathons, 15Ks, 10Ks, 5Ks and miles under my belt. After having worked with a few coaches, and finding the coach that is just right for me, I realized I wanted to translate what I learned into my own coaching business. It is my goal to collaborate with runners, whether seasoned or brand-new, to keep running in their lives for their entire lives. To stay healthy. To train well, backed by science as well as by the understanding that life sometimes has to come first. If this sounds like your life, too, I'd love to work with you to reach all your running goals. I have been a runner for most of my life. My running started back in high school, when a family friend took me out for some instructional miles the summer before my freshman year. I didn’t realize at the time that this person was actually an Olympic-Trials qualifier, but never mind that. The first time I ran a mile without stopping had me hooked. The name Onward is the motivation behind everything I do, from running, to mothering, to coaching: success is rarely linear, and the only way to move forward to is press Onward. https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1571928125283-8AUI1G91GHWP8BNOJMAH/rrca-certified-coach-logo.jpg About - RRCA Level 1 Certified Coach https://www.onwardrun.com/goals daily 0.75 2024-10-11 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1571054657212-T207FY02BO3OH7H9067Z/IMG_5852.JPG Philosophy https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1554818017751-KJI9OFGPEN7TF8V04CWX/C53hxWd4T7C%2BDeYJfJ6%2BRA.jpg Philosophy https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1571144736988-PJCYHEG7K2CMKQAGZGES/IMG_5947.JPG Philosophy https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1571054922026-XOBE7UW4UJJGVKBBIXJ5/Gbksv%25y3Q0mO7OLMxK6Agw.jpg Philosophy 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https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1728650029697-SG58D5P6BJOIFUXSMIN2/94F12C5A-F91F-4717-9B6E-20B65D7C7FD9.jpeg Philosophy https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1728650029700-SDQH9VCMXAD62FV7PKGY/A5CD7392-6E59-4F43-84FD-24DBCBA9FC0F.jpeg Philosophy https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1728650031930-EABQW7OPA9NDW79DO94E/E6E906F9-963B-4A2D-840D-6D2115AA847E.jpeg Philosophy https://www.onwardrun.com/faq daily 0.75 2020-08-31 https://www.onwardrun.com/testimonials daily 0.75 2021-03-08 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1572268640920-JRLGO6104G7K43NBT1JN/IMG_5852.JPG Testimonials Kate running to a sub-3:15 at the 2019 Berlin Marathon. https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1527890205002-EW67G2CFR1M8NHDQN8B9/fullsizeoutput_5d82.jpeg Testimonials Mo racing to the finish. Photo: Diane Sardes. 2018 Buffalo Marathon Beishline 5K https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1572269370293-EMCNXOQMQ2NADA2NPRHH/fullsizeoutput_71b1.jpeg Testimonials Chelsea B., after running a sub-2 hour half marathon in October 2019 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1613060265964-XMZP3CW0AORAUW742GEB/ACE566B2-76A5-463B-820E-D76E1BCDBDFF.jpeg Testimonials Melissa N. after a successful and fun finish at the Grand Island Half Marathon in 2020. https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1529419297696-CBWKT2KB3LKMU472EIAV/IMG_0311.JPG Testimonials Seamus striding around Hoyt Lake in Delaware Park, Buffalo, NY https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1562786623507-37LKJ6NJH90CDVC05LUD/IMG_4743.JPG Testimonials X Hann ran a season-best of 18:07 in the 5K. https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1572269556426-1FGQ1Y3NBRZX2KYK0K62/BD2A733A-EB12-4FF7-B86A-AB1095BDE2E6.jpg Testimonials Barbara C.. running to a great finish at the Subaru 4 Mile Chase in July 2019. https://www.onwardrun.com/newtorunning daily 0.75 2021-04-09 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1570819661704-M31KBX6LKWG29NFBLFS3/2MPJ90wvScSnMxNb7%2525GnNw.jpg new-to-running - Looking to get started? Are you a new runner? Someone who wants to start running? Or maybe you want to get running back into your life? https://www.onwardrun.com/rebuild-after-injury daily 0.75 2021-04-09 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1582653974968-ZJ1K0K8VXBF1STH8V9OM/IMG_6280.JPG Rebuild after Injury https://www.onwardrun.com/more-out-of-running daily 0.75 2020-02-26 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1582671554322-YCIYDH2AIBPYRDAN2TL4/M2jjGmBTRLysvkCTCpcYRw.jpg More out of running https://www.onwardrun.com/strength-training daily 0.75 2021-04-29 https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1612804097280-14OYYA53CBNK7R59W7OK/3DAAFFA3-B0F7-46D2-92DB-152E4E16949D.jpg Strength Training - Beth N. Onward Run Athlete I love that it's a series of quality exercises and a shorter number of reps than I'm used to. It's simple, but effective. The number of reps in relation to the amount of weight is great - I can feel the difference, but I'm not unnecessarily sore the next day. A combination of mid-weight, heavier weight and bodyweight exercises keep it interesting and I don't dread repeating the sets. The strength moves focus on full body equally. I can do upper body stuff, which is almost a relief compared to lower body stuff, which is already tired from all of the mileage. I know upper body is hugely important for posture and arm strength while running longer distances, so it's always been my favorite part of any strength routine. This program is teaching me to focus on form, and the exercises aren't breaking me down. They've complimented my high mileage and I have been feeling far better muscularly than I ever have before. https://images.squarespace-cdn.com/content/v1/5ad0fb017c932785d2debade/1609172112616-MTPR6GBGUT46EFUMDDLM/3E614C4A-AC23-493F-A98A-BA1C17A432C5.jpeg Strength Training - Chelsea B. Onward Run Athlete MB wrote out a clear and detailed plan for the entire month, and has been available for any questions I have had. I can already notice my strength improving, including my runs feeling stronger! I enjoy working with MB because she is extremely approachable, understanding, and is very knowledgeable.