Embrace Outside with Molly Hurford


The Metrics That Boost Your Running


I love when I talk to super geeky people about all things fitness-related… and they give me reasonable, practical advice that can apply to everyone, not just (in this case) runners with access to crazy, expensive tech. So when I talked to Jeff Knight, …







9 Ways to Tackle Downhills on a Trail Run


If you listened to the latest Consummate Athlete Podcast, you know I’m getting a little obsessed with trail running—and working towards the 50 kilometer Killington mountain running trail race this August. (Eek!) So, the key phrase in that isn’t 50-kilometers, it’s “mountain run.” I …





The Post-Workout Recovery You’re Not Doing


Over on Nylon, we decided it was time to start talking about not just how to get in an awesome workout, whether you’re into running, riding, yoga-ing, SUPing, CrossFit-ing (all topics I’ve written about for them)… We realized we needed to talk more about …




PSA: Are You Hydrated? (Not Just While Working Out)


Hydration is something I speak a ton about when I do shop talks, and most recently at one in NY at Savile Road (awesome shop, especially if you’re looking for a custom build or amazing bike fit!), we got into a serious discussion about …






6 Rules to Follow When Running with a Pack


I really love the idea of ultra-running… I admit, a marathon has been the longest race I’ve done, but there’s a lot I’m working on planning for this summer and fall. And that means, in addition to getting my legs ready to go long …







Your Tactical Guide to Trail Running


In recent years, I’ve been more and more into spending time out running on the trails rather than the road. It’s easier on my legs and feet, and I love that it’s a more full-body workout. I’ve always loved running trails though: it’s contemplative, …







Four Types of Food Causing GI Issues on the Run


You know what’s really annoying? When the foods that we think of as healthy come back to bite you—or at least, wreak havoc on your stomach—during a run. If you’re someone who often has to plan runs around where public washrooms are (*raises hand*), …







Peak Performance: What’s Stopping Us?


Peak performance: we all want to get there, across the board, right? Have great race results, crush it at work, meditate on the regular, have a fantastic social life and great relationships with loved ones, journal every day, be at that goal weight and …


mountain biking


How to Start Mountain Biking


Mountain bike season is almost here! (And if we would stop getting snow in Ontario, I’d already be out on the trails. Sigh…) If you’re new to the mountain biking scene, or are curious about getting offroad, I have an article over on Outside …




vegetables


5 Easy Nutrition Tips from Vegan Runners


Man, I wish I’d had these vegan runners in my life a decade ago! OK, so over at MapMyRun, I was asked to do a post about how vegan runners fuel during, before and after their runs—and I had the best time getting to …






Seven Safety Tips For Working Out Alone


I hate that I need to think about staying safe when heading out on solo runs, but it is something that all of us (especially women) have to deal with. So, when Nylon wanted me to pull together some safety tips for working out …






Should Runners Be Intermittent Fasting?


Intermittent fasting is a hot-button nutrition topic for everyone, but athletes in particular. I know a lot of people—runners and cyclists—who are experimenting with it, and the results for them have been… mixed. So, I asked Stacy Sims, sports nutrition expert and brilliant researcher …






Habits of Highly Effective Athletes: Cross-Train… But Not Too Much


Welcome to another week of the Habits of Highly Effective Athletes series—this time, we’re all about cross-training for cyclists, runners and other endurance athletes! Hopefully you’ve enjoyed reading about staying in your own lane, fueling properly, and sleeping enough (and right). Today, we’re going to …




Get The Limited Edition Shred Girls Cycling Cap Now!


You guys know how much work I’ve been doing getting the Shred Girls series written and launched—and I’ve been so freaking excited by how many women have come on board as huge advocates of the concept driving it: get more girls out shredding on …




The Right Way to a Solid (and Long) Run Streak


I LOVE the idea of a run (or ride!) streak—running or doing whatever activity every. single. day. Some of the best-feeling times in my life have been when I would get up and get a couple of miles in every morning, first thing. (That’s …





5 Cheap Ways to 10X Your Salads


A few weeks ago, I did a quick video/written guide to building an awesome meal-worthy salad that would actually leave you feeling full. Nothing in the salad was super expensive, by any stretch, but I know a lot of people—myself included—assume that quality ingredients …




A 30-Minute Treadmill Run, Chronicled in GIFs


OK, so this is not the most scientific, expert-backed article that I’ve ever written. But you know what? I do love when I get the chance to remember that our training isn’t always the most serious of endeavors. So, when MapMyRun asked me to …









The 3 Types of Runs Every Runner Should Do


OK, so if you’re already a longtime runner, you probably don’t need this basic guide to the three types of runs that every semi-serious runner should be including in their workout schedule… But as someone who’s a pretty avid runner herself, I can safely …






My Favorite Travel- and Training-Friendly Nut Butters


We are a little nut butter obsessed in this house. (Not as obsessed as the Aspire Racing team—during the season, that crew was putting away INSANE amounts of almond butter). But still… Peter uses it in smoothies and on sweet potatoes, I go old-school …


















Do You Need a Nap or a Workout?


Lazy, not in the mood, or legit fatigued? Serious questions for athletes—and one that led to Dr. Mike Ross giving me some of the best advice I’ve ever heard. “Just because you’re not training like a pro doesn’t mean you CAN’T be overtraining,” he …





The New Winter Uniform (Don’t Call It a Capsule)


A year ago, I started taking stealth pictures in airports and in cities, whenever I saw an outfit that I really loved. I realized that almost every single time, there were certain key elements: a long wool coat, almost always in gray; a moto …






How (And Why) To Do a Proper Pull-Up VIDEO


I’m mildly obsessed with pullups. Being a naturally strong kid (though I was a lot less stoked on being muscular when I was 10, believe me), pull-ups were basically the only thing I could crush at in the presidential physical fitness exam in gym …





8 Winter Skincare Tips for Athletes


Winter skincare… The worst at the best of times. In the last few months, I’ve been bouncing between time zones, and climates, and it’s been hell, to be honest. My skin, which is problematic on the best of days, is fighting with itself to …









The Apple Watch Reviewed, 1 Year Later


Last Christmas, I was lucky enough to get the Apple Watch, Series 2. This is the iteration that could go swimming, and was fully waterproof—and the GPS worked independent of the phone. Cool. I was also working with the Aspire Racing team at the …




​The Best Commuter Bags for Cyclists


I am bag-obsessed. There, I said it. So, since I’m doing more gear pieces with Bicycling these days, it seemed appropriate that I end up writing a list of the best commuter bags for cyclists. Whether you ride to work in a full suit, …








Turn Me Back to the Old Me: Reviving the Pixie Cut


This is a bit of a long time coming, post-wise, but the holidays, Nationals, etc, have been a whirlwind and frankly, there was more pressing info I wanted to bring to you guys, like what to put in your carry-on for every single flight, …




VivoBarefoot Otillo Stealth II SWIMRUN Shoes Reviewed


I’ve been VivoBarefoot-obsessed for a few years now. Ever since I switched to barefoot shoes for running (and for most of my day-to-day life), Vivo has been my go-to, because a) they fit like a dream, and b) they have offerings for everyday life, …




The Best Spin Class for Every Type of Cyclist


So, it’s winter and it sucks out in most places. It’s basically the worst. And that means I’ve had to revisit my grudging relationship with the trainer. (I hate the trainer.) But if you a) don’t have a trainer or b) are bored to …





6 Fixes for Common Post-Run Aches and Pains


Not every run is a great one. Let’s just get that out of the way now. Sometimes, it’s just not going to be the best day ever. But often, stuff like headaches, stomach pain, sore legs and—yes—even exhaustion can be avoided or easily mitigated …








Surviving (and Thriving) in Dry January


I decided to repost this article I did last year on Dry January today because, well, when I published it last year, it was after I’d already made it through the month. But for some of you who are contemplating starting it for this …





Athletic Bookworms: ROAR by Stacy Sims and Selene Yeager


Hey everyone! I’ve decided that for 2018, the way we’re going to roll the Athletic Bookworms is going to be book-of-the-month style. I’ll do two posts: one announcing the book and posing a few questions, and that’s where we’ll collect comments throughout the month. …





Our (Free) 7-Day Kickstart to Healthy Living is Out!


It’s 2018, and that means a bunch of us have a lot of resolutions, goals, or intentions that we really, really want to keep… But maybe haven’t exactly put systems in place for just yet. That’s why Peter—head coach at SmartAthlete—and I created the …




31 Ways to Reset Your Running in the New Year


OK, it’s January. Let’s get those resolutions rolling… Over at MapMyRun.com, I wrote out a fun day-by-day set of small things you can do to reset and improve your running in the new year, from actual workouts to suggestions about cleaning out your running …






5 Moves to Turn the Playground into Your Gym


We’re on the road a lot, and that means we often don’t have gym access. Now, I freaking love a good agility course run loop for a strength/cardio workout, but honestly, they can be pretty hard to find. But playgrounds? All over the place. …






Are You Ready for the #ConsummateAthleteChristmas Challenge?


Over on The Consummate Athlete Podcast, we’ve challenged listeners and those of you who follow The Outdoor Edit and SmartAthlete to set a goal of 500 minutes of movement. Why? A couple reasons: Holiday challenges around specific sports are awesome, like Rapha’s Festive 500, …




Healthy Holiday Food and Activity Tips and Hacks


Everyone writes about being healthy for the holidays. Heck, I did it about healthy travel over Thanksgiving! But with holiday season upon us, it’s never a bad thing to refresh your memory on how to stay active, healthy and happy over the course of …






7 Reasons Why You Need to Walk More


Everyone knows by now that I am walking obsessed, whether I’m doing a grocery trip at home or exploring a new place. In London, we walked 20 miles in one day in order to do a super-fast ‘take in everything’ tour of the city, …




Redfrog’s Commuter Jacket is a New Favorite—And It’s On Sale!


You know when you find a random company as you’re down a hashtag spiral, and fall completely in love with their whole vibe/aesthetic/story/everything? Yep, I love Redfrog, a women’s cycling apparel company founded by Jaimee Erikson with the mission statement: “Redfrog Athletics was founded …






How to Hygge (as an Athlete)


As athletes, it can be tough to walk between enjoying the holidays, hygge and the season while still being…. fast and in shape. Last night, I was talking to Ellen Noble, the pro cyclocrosser who’s been my housemate for the last month, about the …





Have You Met Amanda Batty? Prepare to Be Inspired.


In case you missed it, adventure racer, MTBer and general bada$$ Amanda Batty was the most recent in the Real Life Shred Girls series over on Shred-Girls.com. And some of her advice was so amazing — and so ageless — that I wanted to …








Hanging Out with The Outspoken Cyclist Podcast


Last week, Diane Jenks of The Outspoken Cyclist Podcast was kind enough to have me on to talk all things Shred Girls, women’s cycling and generally what I’ve been up to in the bike industry for the last decade—and what’s coming next! It was …






The Outdoor Edit Holiday Gift Guide


It’s holiday season, which means it’s time for The Outdoor Edit’s gift guide. This year, I tried to split it into a few fun categories with two picks per person. The combination of gifts would be great, but either one (usually one higher and …







Mindful Running: Part 1 for The Athletic Bookworms


Instead of posting questions like I did for our Brave Athlete book club read last month, I’m just going to start a discussion on a couple of points in this month’s book, Mindful Running by Mackenzie Havey. I’d love it if you guys jump …




When Eating “Healthy” Messes Up Your Workout


Over on Nylon, I got to write about a topic I’m HUGELY passionate about: when eating ‘healthy’ is messing with you. I’ve seen a ton of serious cyclists and runners suffer because of fad diets that are touted as the great new way to …








Why Changing Your Running Stride Is Unnecessary


I love a good study—especially when it backs up something I already believe to be true. Remember that Friends episode where Phoebe goes running with Rachel and Rachel is horrified because Phoebe looks ridiculous? (Watch it here.) I always loved that because her point …









How to Use Failure to Your Advantage


Not every race goes the way you hope it will… To be honest, what’s the point of racing if it does? Bad days happen to all of us, regardless of how well we prepare. So I was stoked to write this piece for MapMyRun.com …





6 Runner-Friendly Costumes That Are Easy, Fun — and Fast


Last minute Halloween party, or trick-or-treating with the kids coming up? Over at MapMyRun.com, I went through a few easy runner-friendly costumes that you can make with your pre-existing running wardrobe and a few props. Obviously, I will be going as The Flash, as …




The Busy Runner’s Guide to Simple Self-Care


We make time for fitting in our workouts, runs or rides or strength training… but what about simple self-care? For me, I can almost always manage to get my actual workout in, but the extra things—taking care of my skin, getting enough sleep, even …





The Athletic Bookworm Library


I’m going to make this the standing page for all the books that we’re reading as a club, and a few that really are serious favorites of mine that we haven’t read as a group, but I think are worth picking up. (I’ll update …





Walk the Walk… Literally


Of everything that I’ve done for myself in the last few years, whether it’s yoga in the morning, strength training, shifting to a healthier diet… I’ve tried a lot of ‘good for me’ things. I regularly train, whether for an event or for the …





Being Tired—When Fatigue Is Holding You (Me!) Back


Fatigued? A little overwhelmed? A little underwhelmed? Feeling “off”? Yep. “Do you ever think maybe we’re rushing too much?” I asked Peter as I tried not to grump at him from the passenger seat of our van, as we ran a few minutes behind …




Attention Runners: You Have the Right to Recover


Confession: I am bad at recovering, especially from working out, but honestly, from life in general. (Ask Peter—he could tell you that there’s been maybe 2 days this year where I wasn’t using a weekend day or holiday to ‘catch up on a couple …





Picking the Perfect Running Mantra


Ever start a run and feel a little… less than motivated? (Of course you have. Everyone does.) You may need a running mantra. So, while podcasts and kick-ass playlists are awesome, they won’t do you much good when it comes to race day, and …






Recovery Tools You Need for Traveling


If you’re a cyclist, runner or triathlete who ever travels for racing or training, or honestly, even on vacation or business in general, you know that recovering from a plane ride can be brutal, and recovering post-race when you have a flight the next …





Running Safety Tips from a Self-Defense Pro


Running can be scary, especially as a woman. It’s not something I love admitting, but it is the truth. Sometimes, when I’m running in a city or town early in the morning, or in the woods mid-afternoon, I freak myself out and get a …





The Best Smartwatch for Every Type of Cyclist


Over at Bicycling magazine, we spend A LOT of time in the office debating various new electronics (in addition to every other type of bike gear, of course). So, when my editor asked me to do a roundup of which smartwatch would work best …








12 Rad Cycling Women You Need to Follow on Instagram


Looking for some inspiration to put in long miles or explore new places on your bike? When I was assigned a piece rounding up rad female cyclists for Bicycling, I was super stoked: it offered me a chance to spend some time trolling Instagram, …







Fast Tips for Carry-On Packing


So, I was packing for a 12 day trip that goes from 40 to 100 degree weather, all different climates and things I’m doing (running, working at races, going to fancy dinners, attending a trade show, hanging out… the list is insane.). And OK, …






5 Tips on Optimizing Natural Sunscreen for Runners


This post for MapMyRun was super fun to research because to be honest, it’s something I haven’t thought a ton about, but really really should given my family’s propensity towards skin cancer, the amount of time I spend outside, the breakouts I get from …




“Back to School” Resolutions: 2017 Edition


You guys know I’m a huge fan of resolutions. I make them a couple times a year: New Years, birthdays occasionally, and always, always, always, for Back to School. My fondest summer memories involve floating in the ocean at the beach with my sister …




The Best Endurance Sports Video Blogs


This article for Outside mag on sports info video channels was super fun to research, because who doesn’t love watching a bunch of how-to videos and getting amazing tips and advice as part of a day’s work? I looked at a bunch of video …





Super-Easy Funky DIY Bookends


For years, I’ve been seeing Pinterest-y craft projects that involved spray-painting animal/dinosaur figurines, and I always thought they looked super cool. I also figured that in real life, they would not come out as actually cool. But, over last weekend, I went on a …





How to Fuel for Ironman: Video


I already chatted about Ironman nutrition over here a couple weeks ago, but I’m working on some new video content and wanted to share my fueling story, but in a different way. So if you’re more of a video watcher/listener, check this out to …




On Training for Open Water Confidence and Competence


So, you’re triathlon-curious but terrified of the swim? Turns out, you’re in the same boat as pretty much every other triathlete ever, including the ones with a swim background. Most of us grew up swimming in pools or playing in lakes and oceans, but …




How Fitness Experts Stay In Shape While On Vacation


August is almost over but I know plenty of people who have blow-out long weekends and vacations planned for this last burst of summer and Labor Day weekend. I also know plenty of people—myself included—who are about to hit the busy season for work …









How To Stay Motivated To Work Out This Summer


If you’re anything like me, the last month of summer gets hectic: family vacations, friends hosting parties/barbecues/weddings, ice cream, margaritas… The list goes on. And for me this August in particular, staying motivated to stay healthy/active/training has been a little tougher since we already …








10 Things I Learned From Racing an Ironman


This piece on Ironman was so much fun to write for Bicycling, because it let me think about the whole year of training—and race day! A lot of practical stuff in here, like what to wear and choosing the right gear, but also some …






8 Pro Tips to Keep You Cool for a Summertime Run


Writing this article was hella helpful in the last couple months of training for Ironman… It’s not always easy to practice what I preach with this stuff, but I knew that the run and staying hydrated was going to be a limiter for me …






Long Drive Packing Strategies for Stuffed Cars and Vans


Another month, another long drive: this one was a 4 day excursion from Ontario to Alberta, crossing through the Badlands. It wasn’t a leisurely drive, it was a race to get out to Canmore as soon as possible while staying reasonably healthy. We had …




Should Every Runner Be Deep Water Running?


Deep water running, WTF? I saw a sign for this at the pool in Collingwood a few weeks ago and was intrigued: I remember deep water running in college when my legs were super cramped and I couldn’t run, but the idea of doing …






All About Collagen, The Newest Super-Ingredient


This was a super fun article to do for Nylon, a deep dive into what the deal with collagen is. I’m a big fan, and it’s been making the rounds in the ‘wellness’ community the last few months. Personally, I dig it because it’s …




Athletic Bookworm Bookclub: The Brave Athlete


Huge thanks to everyone who expressed interest in being part of this first Athletic Bookworm Bookclub. The first book we’re going to tackle is The Brave Athlete, which was the clear winner out of the three options I put out to the group. I’m excited …




How To Wake Up And Not Feel Like Going Right Back To Bed


Monday morning seemed like an appropriate time to link to this article I recently wrote over at Nylon, packed with the morning routines and rituals of fitness and wellness ‘gurus.’ I am morning-routine obsessed, and I love hearing about what other people do every …










Train Like Wonder Woman | A Consummate Athlete's Guide


Resident comic nerd Molly here! So, I went to see Wonder Woman last night, and naturally, as someone who loves the whole Consummate Athlete lifestyle, it got me super motivated to train. And that led to thinking about how to train like Wonder Woman. …





The Pizza Hangover is Real… But How to Move Past It


Recently, I turned 30. This alone is not shocking. What was a shock to my system though, was the morning after celebrating at my favorite pizza spot in Collingwood, Ontario—Pie. Full-on admission: I had a massive meal. The pizzas aren’t tiny, but are technically …




7 Ways to Consistently Run While Traveling


Summer is officially here, and that means SUMMER VACATION! (Cue cheering noises here, and a countdown calendar for us to be done with Ironman so I can truly embrace the doing-whatever-I-want-for-training lifestyle again…) Anyway, for most of us, summer is a great time to …

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On Turning 30 (And Totally Not Freaking Out.)


So, I turn 30 today. That’s a scary thing to write, for someone who still kind of feels like she’s 17. I didn’t think much about the fact that I would be hitting this milestone back when I was, say, 28. But in the …





How to Fuel Your Trail Running


I love writing about all things sports nutrition—hence my book Fuel Your Ride—so being asked to figure out the best food and drink options and tips for trail running over at MapMyRun.com was a blast. I got to chat with some of my favorite …




Got a Bicycling Question? We Probably Have the Answer


I loved writing this piece for Bicycling because it let me do a ton of research into what questions people are asking online—on Reddit’s cycling channel, specifically. The questions were all over the place, so I had to jump around and talk to a …





Summer Travel & Your Training


Summer travel & training. Yikes. This one stresses me out a lot right now. Our travel schedule—ironically, stacked with races, but for me, mostly races I’m doing talks at—makes it really hard to work in the hours needed for IM training. It’s been a …





Check Out the Real Life Shred Girls!


Welcome to the first in a series of what’s going to be a series of regular articles that highlight super cool girls doing amazing things in sport over at Shred-Girls.com, home of The Shred Girls Series! While I love the fictional Lindsay, Ali and …





Getting Started with Bike Commuting


Outside magazine asked me to write about how to get started bike commuting, but with a twist: they wanted to dive into each ‘type’ of bike commuter, which immediately perked me up because it reminded me of fashion magazines I read as a teen …




8 Running Myths You Can Forget


I loved the genius coaches I spoke with and getting to bust through some of these INSANE running myths that people still subscribe to (hellooooo, “I don’t have a runner’s body.”) It’s a really good read (if I do say so myself) to bust …





How To Spring Clean Your Fitness Routine


I loved writing this piece for Nylon because I freaking love Spring Cleaning! (OK, I also love Back to School and New Years Resolutions. Really, anytime I have a good excuse to make a goals list and consider it a fresh start. I’ll be …





Supporting Your Active Lifestyle on a Budget: Gear


I’ve written about the best ways to keep your active clothing expenses under control (quality over quantity here!) and how to budget for a serious need for cheap, healthy eats while on the road. And all of that, by the way, crosses over into saving …




So You Wanna… Learn How To Rock Climb


I’ll confess that I’m not a great climber, by any stretch. That’s why, when Nylon gave me this assignment, I went to an expert: Leslie Timms, one of the top female rock climbers in Canada (and a generally rad person!). We had a blast …




Life, As of Late: May 2017


It’s been a minute since I’ve done a more personal catch-up post on here. (I recently talked about feeling over/underwhelmed, though, which was about as personal as it gets!) But I wanted to pop on to do a bit of a catch up/chattier post …





Your Guide to Running Rain or Shine


I admit, it’s taken me a long time to become more than a fair-weather runner. But being able to bust out a run no matter what the weather makes it a lot easier to stay true to a training plan, and as weather gets …




Fashion Doesn't Have to Be Fancy


We recently had our good friend Charlotte over for a visit (and I am so freaking excited to have her on our podcast!)… In the couple days she was around, she and I got to shred on mountain bikes a few times, chill on the beach, and chat …




So You Wanna Try CrossFit: What You Need to Know


I’ve tried CrossFit on and off over the years and while I think a good CrossFit class is super-dependent on who’s teaching it and it can go horribly, it’s worth trying if you’re looking to get strong and test out the HIIT waters. So, …





How Camping Revived My Eco-Friendly, Life-Loving Vibe


I always considered myself a bit of an environmentalist, and certainly an outdoorsy person. But in recent years, despite spending plenty of time outside training, I slowly turned away from someone who loves the outside and being in nature to someone who simply gets …