Flow Motion Running

Home
United States
Charlotte, NC
Flow Motion Running

Website

Here to build stronger and smarter runners within a supportive community so that YOU can achieve your goals! Make Every Step Count with Flow Motion Running!

10/27/2026

🇺🇸 Marine Corps Marathon: Ben Larrick made his Flow Motion debut with a 5:49 PR, running 3:15:13! Jordan Webb completed 26.2 miles after hiking 900 miles of trails through the Smokies as part of his training!
🌊 Emerald Isle Half Marathon: Carson Foscue ran 1:21:41 for a 2:20 PR and took 3rd overall!

10/20/2026

🅾️Columbus Marathon: Arianna Valentine ran a HUGE 3:15:12 PB, improving by 10:51 to earn her FIRST Boston Qualifying time—with a healthy buffer! 🦄💙
🛫Runway 5K: Chris Zuerner took home 1st overall, finishing just one second off his PR on the same course! Dan Cordle snagged 3rd in his age group and ran his fastest time in two years. John Rush earned 2nd in the stroller division while pushing TWO kiddos, and Jon Myers and Jake Maschoff enjoyed running with their kids! 🥹
💪 Geyser Growl Half Marathon: Jordan Vardon took 3rd place Masters with a strong 1:30:53!

10/13/2026

From Chicago to Lake Norman to the trails at Kodiak, our team showed up in some seriously tough conditions. We’re so proud of everyone who raced this weekend!

🌆 Chicago Marathon
BIGGEST congratulations to Kitila Smith (5:13:13) and Dokeya Barringer (5:31:26) on completing their FIRST-EVER MARATHONS!! 🥹
Madi Levite crushed a HUGE 13:31 PR in 3:29:18!
🎉 Amber Haling (2:55:54), Rich Edson (3:04:26), Kyle Cooper (3:18:40), Bill Borda (3:20:45), and Jamel Rice (3:22:43) took on 26.2, while Chris Zuerner paced the 3:10 group.

🛶Lake Norman 5K & 15K
Sarah Cordle took 1st overall in the 5K (23:28), with Dan Cordle earning 2nd overall (19:25)! In the 15K, Micah Chaney claimed 3rd overall (59:59), Jeff Hudall earned 1st Masters and 4th overall (1:00:19), Caitlin Pavlichko took 1st in her age group (1:09:33), and Elizabeth Nell Kim earned 2nd in her age group (1:17:57). Anais Lucena continues to make fantastic progress (1:36:12), and Eric Brown finished in 1:22:20! 👏

⛰️ Kodiak 50K
Miller Yoho finished in 7:02:44 despite feeling unwell and struggling to keep fuel down. An incredible effort that deserves so much respect!

10/06/2026

4 awesome achievements for 4 of our weekend racers!

Meredith Eyler — Smuttynose Half Marathon, Fastest time in 15 years!

Alex Pliskin — W**eglass Marathon, First-ever Boston Qualifying time, 7:14 PR!

Lindsey Dasher — Richard Sheltra 10K, 1st Overall (!) on her return from injury!

Sarah Jones — Leavenworth Marathon, 2nd Overall, 17:50 PR

So fun to see a variety of milestones, comebacks, and PRs to celebrate. 🥳

09/29/2026

Congratulations to all of our amazing athletes who raced last weekend!🌟⚡️

Berlin Marathon: Holly Hirsch & Dan Chamblee — crushing a World Major!

Run for Green Half Marathon: Jordan Webb — 3rd Overall

Run for Green 10K: Brittany Tomlinson — 3rd Age Group

Isabella Santos 5K: Katie Kriener — 2nd Overall + 1-second PR

RUN Dollywood Half Marathon: Jaime McCaughna — 2:53 PR

Hinson Lake 24 Hour: Garrett Nelson — 60-mile distance PR

Run for Green 10K: Graham Elmore — First 10K finish!

09/22/2026

09/18/2026

Madi Levite came to collect this season.

First female overall in the Crown Collective Triple Crown. Three races, three distances, one title.

Half Marathon: 1:44:16  NoDa 5K: 20:49  Around the Crown 10K: 45:46

Consistent, competitive, and gutsy across the board from April through September. Coach Drew Marshall is extremely proud and so is the rest of the team. That’s how you earn a crown.👑 Who’s going to be brave enough to challenge her next year?

Photo Credit Mike

09/15/2026

Weekend Race Recap!

⛰️ Blue Ridge Relay
Chris Zuerner & Drew Marshall, Team Win — 20:04:39, Helped lead a mixed Charlotte/Austin GGRC team to the overall team win!
Ryan Wakefield & Jordan Webb, Ultra Competition Champions — 24:21:55, A part of Altitude Sickness, the 6-person team that took the win in the Ultra Competition.
Miller Yoho — What a performance! Miller absolutely crushed the Blue Ridge Relay, tackling odd distances, wild elevation changes, and everything the course threw his way. Now it’s time for a well-earned easy week. 👊

🏃 Southend Shuffle
Joe Pieri — 1st Age Group
Another podium finish for Joe!

09/08/2026

Around the Crown 10K 💙 Lots of moments worth celebrating for one of our largest races of the year!

Brittany Tomlinson 6:39 PR! - Miller Yoho 2:18 PR! - Jake Hasselquist 48s PR!

Chris Zuerner 6th OA - Drew Marshall 10th OA - Jake Maschoff 1st AG - Gordon Reid 1st AG - Bill Borda 1st AG - Arianna Valentine 2nd AG - Brad Coomer 3rd AG

Anais Lucena, first race with Flow Motion - Lindsey Pearson, first race post-baby
Super Strong Running from:
Hector Hernandez - Ryan Knapp - Terry Decker - Jaime McCaugna - Sara Weisner - Micah Chaney - Gabriele Rudatis - Heather Higgins - Brad Hunt - Michael Fritz - Jamel Rice - Eric Brown - Kitila Smith - Christine Turner - Madi Levite - Mike McMillen - Kyle Cooper - Erin Lenahan - Ray Stadiem - Jorge Ramos - Jeff Hudnall - Mitch Valentine - Ryan Bessinger - Ryan Wakefield

And a shoutout to Paul Margiotis for pacing and Melissa Seuster for volunteering! 🙌

07/13/2026

⛽Loading up for the upcoming Marathon block⛽

Mike here
I fuel during every long run and workout in the marathon block. Fueling is not an afterthought, it's a priority to perform and recover well week after week. There's no "didn't have anything in but a single gel so that's all I took" excuse. I'm prepared. I carry one more gel than I think I need on a run in case I need it. If I debate if I need it for just a second, I take it.

I use a range of gels for different occasions. It's a process I've nailed down after years of trial and error to find what works for me and training my gut to tolerate more.

On race day I use a combination of Science in Sport - SiS Beta (40g) and Precision Fuel & Hydration (30g), taking one every ~25min with 200-300mg of caffeine total. I practice and refine my strategy on my long runs, adjusting combinations and timing. This cycle I'm trying out Neversecond Official (30g) for something new.

For midweek workouts I still fuel. I generally use SIS gels (~22g) which have a little less carbs in them. Why? Because fueling is expensive and these are much cheaper (~$1.60) 😆 but they also get the job done. The price point removes a barrier for me that would make me less reluctant to take more $3-4 gels.

I'm not paid or given freebies to take these. I pay for them with my own dime because they work for me and I like them. There are 100s of gels out there and the best ones are the ones that WORK FOR YOU so that you adequately fuel your body. If you don't know what you plan to use on race day, start experimenting now with 2-3 different gels and have something nailed down at least 8 weeks out from race day.

Go fill up the tank!

Address

126 Augusta Street
Charlotte, NC
29601

Website

http://www.flowmotionrunning.com/

Alerts

Be the first to know and let us send you an email when Flow Motion Running posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.