Shop the Look | D. Channing Muller

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Shop the Look

Get links to the clothes and gear I am wearing in each look by clicking the photo seen on Instagram.

St. Patrick's Day Flair Looks image

Mardi Gras Looks cover image

Valentine's Day Looks cover image

dinner in new orleans tweed dress image

Heart month red dress cover image

Miami travel cover image

18 mile run in snow

Cold Weather Running gear_featured image

2024 Race Schedule

NYE Snow

2023 Running Recap

Build a Snowman Garmin

2023 Christmas Travel

Have a question about one of the outfits?

Shoot me a DM on Instagram and let’s get to chatting.

channingmuller

Running | Speaking | Events | Small Business | Etc. ❤️‍🩹 Attack Survivor x2 👉🏻 Marathoner x9 👩🏻‍💻 @dcmcommunications 🏃🏻‍♀️ RRCA Run Coach | 📍Chicago

In 2024 I got a new PR my marathon and 10k. Here’s how I did it:

1. Big swings between “fast” and “easy” paces.
A lot of people say “make your hard days HARD and easy days EZ,” but when I heard this as someone new to endurance running, all I could think was:

“Ok, but what does that actually meeaaannn???”

My answer as a now 11x marathoner and running coach:

👉🏻 “Fast” days are 2-3 minutes per mile faster than “easy” days.

👉🏻 Long run pace is another 15-30 seconds slower than “easy.”

(Note: I’m using quotes because fast & easy are 💯 relative to your genetics and current fitness. What is easy to me will be Lightning McQueen to someone else and a teetering turtle to yet another runner.)

2. One-legged bodyweight exercises + core work
If you’ve been here a minute you know I LOVE me some OTF (aka Orangetheory Fitness.)

I lifted heavy and the guns (and back & shoulders) became a reality 💪🏻

But in April of this year I had an aggravated SI joint and all lifting for lower body stopped.

Instead, I focused on one-legged bodyweight exercises to both increase strength AND stability, both of which would make my joint support stronger and build muscle fibers differently.

Someone told me “Running is a one-legged sport” and that legit blew my mind 🤯 Of COURSE it is! Why hadn’t I realized this?!?

As I focused on the increase of strength and stability on one leg at a time, I got stronger, my muscles shaped up differently and my stability went through the roof!

All of that compounded to the marathon PR (on hills!) in October.

3. Rest
Yes, 2 days a week of NO running. I get my steps in through dog walks 🐕🐕

Run streaks are BS. The *science* shows that in order to get stronger, you must give your muscles a chance to repair themselves.

That happens on rest days!

Take full advantage of them so you can truly HARD on those hard days and then reap the benefits from busting your 🍑 on those workouts.

Next PR attempt: 13.1 in January 2025… LFG🏃🏻‍♀️

#runningtips #fastrunning #gettingfaster #runningcoaching #marathoncoach

While I love Christmas fun out in the world, insid

While I love Christmas fun out in the world, inside my home the Hanukkah spirit reigns 💙

#hanukkahdecor #blendedfamily #holidaytraditions

13 miles for 13 years of heart health 🫶🏻 I

13 miles for 13 years of heart health 🫶🏻

I took this solo run time to reflect on how far I have come.

13 years ago, walking a single city blog felt like I’d sprinted a marathon 😰

A 5 minute conversation would require a 2-hour nap to recover my strength.

Everyday I felt exhausted. Not just tired, but truly exhausted by the simplest tasks of functioning.

Beyond the physical, I struggled greatly with the mental and emotional recovery.

“I did everything right!” I’d think. “Why did this happen to ME?”

✔️ Vegetarian
✔️ Runner
✔️ Drug-free

And yet still, I crawled through that emergency room door experiencing a heart attack.

Heart disease does not discriminate.

You can do everything “right” and still have a heart attack 🙋🏻‍♀️

Similarly to how you can “follow the plan” and have all your training on lock, then it rains on race day (or is insanely hot) and your goal pace goes out the window.

Of the many coping mechanisms running has taught me, the top ones are:

👉🏻 Learn to be comfortable with discomfort
👉🏻 You CAN do this. It’s just a matter of how long it takes.
👉🏻 Focus on forward.

One step. One mile. One project. One day/workout at a time.

It will be hard, but it DOES get better.

I am living proof ❤️‍🩹

#heartattacksurvivor #runnerlife #marathoner #overcomingadversity #keynotespeaker #mindsetreset

PJs & Prosecco 🥂 📸 : @jessj__photography #

PJs & Prosecco 🥂

📸 : @jessj__photography

#funwithfashion #holidaypartyoutfit #holidayparties #christmaspjs #goodstyle #refinedstyle #chicagoevents #chicagolife

🚨BIG NEWS 🚨 TeamChaKaRa is officially Berli

🚨BIG NEWS 🚨

TeamChaKaRa is officially Berlin bound 🙌🏻🙌🏻

Excited does not begin to explain how I felt seeing the confirmation that I got into the Berlin Marathon lottery.

September 2025 it’s going down and I’m coming home with my second star ⭐️

#berlinmarathon #worldmajormarathon #marathonrunners #marathoncoach #heartattacksurvivor #runforfun

Every birthday deserves to be celebrated - even if

Every birthday deserves to be celebrated - even if it’s winter outside 🥶 Cozy dinner party FTW 🙌🏻

#50thbirthdayparty #milestonebirthday #winterfashions #ootdwinter #refinedstyle

It’s pretty awesome the things we can do if we g

It’s pretty awesome the things we can do if we go into them with a mindset of “let’s just see.”

Tested out the race pace range I’ll need for my half marathon goals and walked away with a new 10k PR 🙌🏻

Thank you to the awesome friends who came to partake in my shenanigans with me 🤪

Happy Thanksgiving friends!!

#turkeytrot #chicagorunning #runningforfun #runningfun #runnermindset #doingthework

It’s never fun to miss your A Goal, but that’s

It’s never fun to miss your A Goal, but that’s *precisely* why we set B goals. That being said…

I am still ITCHING to capture that A goal from 2023 and have decided that January 2025 is when it’ll happen.

While I managed to capture a PR at the Marine Corps Marathon last month, I did not *set out* to do so until about halfway through the race.

It’s been a minute since I’ve intentionally set a goal TIME for any distance.

Those who’ve been here a minute know that I train for health, fun and overall strength - not for a specific finish time.

That changes now. (At least temporarily)

I’ll be running the F^3 Lake Half Marathon here in Chicago on January 25 with a singular intention:

👉🏻 Sub-2 Hours

How far under 2 hours is unknown, but as long as there is a 1 at the beginning of my finisher time, I will be happy.

LFG 🏃🏻‍♀️ 💨

#halfmarathonprep #runningmindset #runnerlife #chicagorunners #runninggoals #fitnessgoals #gettowork

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