Elements Running Education

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Elements Running Education Women's running | Functional medicine | Holistic coaching for your health, wellness, and performance goals

Discover confidence, fun, and longevity in your running! We build runners for life, specializing in supporting recreational female runners in their 40s & 50s. Our style of run coaching has the power to transform your running. Our magic is in understanding what it takes to build an empowered and resilient runner FOR LIFE and sharing that with you in a way that makes sense. Founder Heini Tallent is

a running coach and sports massage therapist... and a 40-something runner. Through 15 years of clinical experience and twice as long in competitive sports, Heini has seen time and again that the greatest successes don’t come from one single, magic ingredient. With her help, you'll discover lasting health and enjoyment in your running as you learn smart training habits, relevant self-care, and the importance of listening to your body.

Quick tips to make summer running safer and more enjoyable! 💡 🔸As much as possible, run during a cooler part of the day ...
24/06/2026

Quick tips to make summer running safer and more enjoyable! 💡

🔸As much as possible, run during a cooler part of the day and on the shaded side of the road. Exercise indoors if it gets really hot.

🔸 Shield your eyes from the sun, wear sunscreen, and choose light, breathable materials in looser fits - you want air flow and ventilation.

🔸 Adjust your intensity by slowing down or adding recovery time. Easy, long runs are fine when you slow down your pace, and short bursts of high intensity are tolerable with enough recovery time. Avoid doing workouts that are both hard and long on the warmest days. Use effort, not pace, to gauge how hard you're working!

🔸 Cool off during a run by taking advantage of sprinklers or splash pads and by pouring some water on your head or down your neck. Soak your hat in cold water and it will help you stay cooler as the water evaporates.

🔸 Hydrate, hydrate, hydrate... before, during and after a run. You need more water AND more electrolytes - getting enough sodium is especially important.

🔸 Higher intensity means you'll also burn more carbs, but your gut may not absorb them as well. To avoid GI issues, try to take in carbs in smaller quantities - little and often. I recommend choosing a drink mix that has both sodium and carbs so you can just keep sipping.

Happy summer running! ☀️

Want more tips like these, with inspiration for running through all the seasons of the year and the season of midlife? Sign up for my email newsletter that goes out every 1-2 weeks! Written especially for women runners in their 40s, 50s and beyond 🩷 Link in comments!

3 beliefs that form the foundation for how I coach and support you:👉 Consistency beats perfection.Adopt an attitude of "...
10/06/2026

3 beliefs that form the foundation for how I coach and support you:

👉 Consistency beats perfection.

Adopt an attitude of "something is better than nothing" and keep showing up, consistently. It doesn't need to be perfect and it doesn't need to be big. Consistent small steps add up to big improvements over time.

👉 Recovery is part of training.

I work almost exclusively with women runners in their 40s and 50s, and for us, recovery is a non-negotiable. It's not an afterthought or something that only happens once you're nearing burnout - it's built into your plan as an essential part of every training week. When you honor the balance of training and recovery, progress becomes steadier and more predictable.

👉 Plans should adapt to people - not the other way around.

Your life is busy. You have other commitments. And your body doesn't always feel the same day to day (those days are gone, my friend!). We want consistency ⬆️ and we want balance ⬆️ and those are only possible if your training plan is a realistic fit for your life and adjustable when energy levels or hormones shift or your schedule changes.

These principles are the cornerstones of my coaching philosophy, and at the heart of my half marathon group program that starts next month.

Are you looking for sustainable, flexible support in your running? Drop me a DM and tell me which piece is missing!

This crew is a DELIGHT. Sometimes bonkers, always all in, great teammates for each other and enthusiastic supporters of ...
05/06/2026

This crew is a DELIGHT. Sometimes bonkers, always all in, great teammates for each other and enthusiastic supporters of what we've been building. We coaches couldn't ask for more.

Tonight was the last track session of this spring season of Women Run PDX. Let's call it "fun, games and fartleks" - who knows what's even going on here 😂

We have just one group run left in the season, then a summer break. But we will be back! 

If you're looking for a friendly, welcoming women's running group in Portland, keep following and maybe we'll see you later in the year! 

Running isn't just about pace, distance, race medals, or personal bests.What running gives us is so much more: space to ...
03/06/2026

Running isn't just about pace, distance, race medals, or personal bests.

What running gives us is so much more: space to breathe, time to think, a chance to challenge ourselves and an opportunity to reconnect with who we are.

It's about showing up - for ourselves and the people around us. The confidence, resilience, patience and perseverance we build through running carry into every part of our lives.

Running teaches us that consistency matters more than perfection. That progress isn't always linear. That we can keep moving forward even when things feel hard.

Oprah said it: Running is a metaphor for life.

On this Global Running Day, I hope you'll find time to run and celebrate your own journey! Remind yourself why you love to run, what brought you here, and how far you've come. Take a moment to appreciate your own relationship with running and what it brings to your life.

Thank you for being part of this community ❤️

And if a fall half marathon is on your calendar, registration is now open for my online small group coaching program for women!

You'll get:

✓ Personalized, adjustable training
✓ Supportive group accountability
✓ Expert guidance every step of the way
✓ Encouragement to keep training fun, manageable, and effective

The program is ideal for half marathons from October to early November and you can reserve your spot with a deposit today.

To celebrate Global Running Day, I'm offering $50 off through this week with code RUNDAY

Head over to the link in the comments to learn all about it and sign up. We'd love to have you!

LAUNCH NEWS 🚀 My next Run Empowered group program starts in July! 👉🏼 Are you tired of always following the same training...
27/05/2026

LAUNCH NEWS 🚀 My next Run Empowered group program starts in July!

👉🏼 Are you tired of always following the same training plan and getting the same results on race day?

👉🏼 Do you train alone but hope you could feel the camaraderie and support of a running group?

👉🏼 Have you signed up for your first half marathon with no plan and no clue how you'll get there?

👉🏼 Would you like to find a way to train that respects your body and gets you ready for the starting line in a way that feels aligned with your capacity?

You're in the right place!

Run Empowered is an online training program for recreational women runners, balancing whole-body health with your race goals and combining personalized coaching with group encouragement.

Registration opens soon, but you can register your interest and vote on our meetup schedule 👏🏼 RIGHT 👏🏼 NOW.

Follow the link in the comments for all the information and the waitlist registration form! For questions, reach out and I'd love to help!

Stop rushing. Slow down. Don't worry about the pace on your watch.This morning, we ran in the forest and it was such a g...
02/05/2026

Stop rushing. Slow down. Don't worry about the pace on your watch.

This morning, we ran in the forest and it was such a good reminder that sometimes, the main purpose of the run should be to just ENJOY it 💚 Look up at the trees, listen to the birds, hike the hills, and take plenty of stops for snacks, photos, and just to breathe and to be.

The route had more elevation than most of our normal runs, yet the run felt relaxing... restorative... easy. No rush to get anywhere, no pace or time goals to hit.

Make it a point to get out in nature sometimes 🌲🌳 (Maybe even leave your watch behind - and definitely NO headphones.) It soothes an overwhelmed nervous system and connects you back to yourself.

Feeling so lucky to have trails like this practically in our backyard 💚

Feeling inspired by all the Boston and London excitement and stories from the week? (Who isn't?!) And now you're wonderi...
26/04/2026

Feeling inspired by all the Boston and London excitement and stories from the week? (Who isn't?!) And now you're wondering if you could do it too.

YOU CAN. And it will change your life.

But hold that race registration for just a minute and check out my new blog post first!

A marathon is hard. Training for one is even harder. The inspiration and FOMO you're feeling today isn't enough to keep you going when it gets tough.

When you choose the right race for your first marathon, the training will feel more motivating and purposeful, the achievement will carry more meaning, and you're a lot more likely to have a great experience (and run more marathons 😜)

Follow the link to my blog (in comments) to learn how to do that!

What tip would you share with someone signing up for their very first one?

Women Run PDX are back at it! First Saturday run of our spring training season, and what a beautiful morning it was ☀️ W...
26/04/2026

Women Run PDX are back at it! First Saturday run of our spring training season, and what a beautiful morning it was ☀️

We'll be cheering on our teammates running the Eugene half and marathon tomorrow 💪🏃🏻‍♀️ and looking forward to having the whole gang together soon!

I was excited to speak to the Hippie Chick training group this morning and support the best running store in Portland! T...
18/04/2026

I was excited to speak to the Hippie Chick training group this morning and support the best running store in Portland!

This awesome group is training for the Run With Paula race on Mother's Day weekend, reaching 10 miles for their Saturday group run today. and I were invited to Portland Running Company to talk to the group before their run about all things nutrition - it was so fun to be part of their morning.

Jami (a badass FAST marathoner and leader of the group I run with) brought her vast racing and nutrition experience to talk about performance fueling, while I spoke from my holistic background about how to personalize and balance your nutrition for life, training, and your individual needs.

Paula is one-of-a-kind and she puts on a great race - I'm looking forward to racing two of hers this spring/summer. I love being able to show up and support PRC and the local running community and hope to be back!

To the Hippie Chick group: you've got this!!! 💪

❓ What makes a good race goal?👉 Any goal that makes you excited when you think about it, and happy or proud when you ach...
13/04/2026

❓ What makes a good race goal?

👉 Any goal that makes you excited when you think about it, and happy or proud when you achieve it!

I'm celebrating after a Cherry Blossom 10-miler that cemented something I have really grown to appreciate in the past couple of years: you don't need a PR goal to work hard or to feel proud of and fulfilled by your race.

What you need instead: the right plan for running your best on the day.

This is the kind of goal I set for myself, and not only did it allow me to challenge myself AND have fun, it also felt deeply rewarding and confidence-building when I was able to execute my plan and run a great race!

✨ I'm going to be getting deeper into what "best on the day" means and how to set these goals in my blog and email newsletter tomorrow.

👉 To get the full version in your inbox, sign up today through the link in the comments. I can't wait to share the whole story with you!

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