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Salamasina A.

@runwithsala

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Helping women 40+ start & enjoy running
Beginner • Run/Walk • 5K–half marathon
RRCA Certified Run Coach
⬇️ Train with me / @fit_sistership

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If you’ve ever said, “I want to get better at running, but I honestly don’t know where to start…” — this is for YOU! 🏃🏾‍♀️💪🏾

We’re excited to introduce Sala Ali, RRCA Level 1 Certified Run Coach and Navy Veteran, who will be leading our Run Academy!

Created with real life in mind, Run Academy will focus on the tools you need to become a stronger, more confident runner — including:

-Running Form -Strength Training -Building Endurance -Hydration -Recovery

📅 Program Starts: September 14, 2026 📝 Registration is OPEN! 🔗 Register through the link in our bio: www.FitSistership.com ⏰ Registration Closes: August 31, 2026 by @runwithsala

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a month ago

Who is Coach Sala?

I didn’t start running because I loved running. I started because I wanted to lose weight and find myself again after becoming a mom and transitioning out of the Navy.

At first, running was hard. I tried following online plans and quit 2 weeks in. I wasn’t consistent, and I definitely didn’t feel like a “runner.” But after joining my local run club and completing a training block alongside amazing coaches and pacers- I completed my first half marathon. This changed me. It gave me confidence, discipline, community, and new goals to chase.

As I learned more about the sport, I became an RRCA Level I Certified Run Coach and realized how many beginner runners struggled with the same things I once did.

Now I coach women who are starting, restarting, or simply trying to become stronger and more confident runners.

You don’t have to be fast to belong here. You just have to be willing to start.

If you’re a beginner runner, a run/walker, or a woman chasing finish lines in your 40s and beyond, you’re in the right place. by @runwithsala

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25 days ago

Don’t be afraid to be a beginner, we all start somewhere.

I’m so humbled & honored to be a feature in the latest edition of Runner’s world magazine. Grab your copy today 🙌🏽. I hope my story helps at least one person to start their run journey & let go of the false narrative that holds them back.

Thank you @runnersworldmag for sharing my story told by @emilyjshiffer in hopes of helping new runners enjoy this amazing sport. Thanks to @viewsfromthewolffden for the knowledge interview.

Thank you to my family Claudio, Maximus & Eli for always being supportive & loving throughout this crazy journey. Mom & Sister - for cheering me on & telling me I can do this.

#runnersworldmag #runnersworld #runnerscommunity #novicerunners #newtorunning #womenempowerment #fitsistership #endurance4you #startnow #justdoit #runmotivation #runinspiration #momswhorun #ilovetorun
#samoanrunner #txrunner #runnergirl #sanantoniotx #irunthis #showupforyourself #startwhereyouare #hisplansaregreater #polyfitness #polyrunner #polynesianathlete #teinesamoa by @runwithsala

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4 years ago

8 miles DONE! 🏃🏽‍♀️💛

After almost 2 months of runs feeling harder than they should, I finally felt STRONG today.

Maybe it was better sleep, following a great pacer, fewer hills, or just being with my run family. Probably a little bit of everything. 😂

Either way… it felt GOOD to feel like myself again. 🙌🏽

Week 6 of half marathon training ✅ by @runwithsala

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6 days ago

HILL REPEATS ⛰️🏃🏽‍♀️

A simple workout to build strength, endurance, and confidence on the hills:

🔥 1 mile warm-up
⛰️ 1 min jog uphill
🚶🏽‍♀️ 2 min recovery downhill
🔁 Repeat x6
🏃🏽‍♀️ 1 mile cool-down

Focus on effort, not speed. Keep your stride short, stay tall, and use those arms!

Love the workouts my coach @endurance4you gives me.

#FitSistership #RunCoach #HillRepeats #RunningWorkout #halfmarathontraining🏃🏻‍♀️ by @runwithsala

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8 days ago

Me: “I’m a runner, my legs are already strong.” 🤡

Also me on leg day: shaking after set two. 😭😂

Running builds endurance.
Strength training keeps these legs ready for the miles. by @runwithsala

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11 days ago

Week 5 of half marathon training-7 miles done. 🏃🏽‍♀️❤️

I’m not where I want to be in my running journey and I’d be lying if I said that hasn’t been getting to me.

But I also know I can’t let those feelings take me away from the bigger goal.

So I’m going to keep showing up.
Keep being consistent.
Keep trusting my my coach & plan.
And keep moving forward, one run at a time.

I may not be where I want to be yet, but today I’m 7 miles closer to that finish line. 🏁

Trust the plan. Do the work. Keep going. by @runwithsala

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12 days ago

Breathing feels HARD when you’re a new runner 😮‍💨

Try this:

🫁 Breathe through your nose + mouth
🏃🏽‍♀️ Inhale 2 steps, exhale 2 steps
😮‍💨 Full inhale, full exhale
💨 Can’t talk? Slow down
🙌🏽 Walk breaks are okay

You don’t need perfect breathing, you just need a rhythm that feels comfortable. 🏃🏽‍♀️💨

Save this for your next run + send it to friend new to running 💛

#BeginnerRunner #RunningTips #NewRunner #RunCoach #RunningMotivation by @runwithsala

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14 days ago

New runner? Give yourself permission to walk. 💛

Run a little.
Walk a little.
Then run again.

Walk breaks can help you build endurance, manage your effort, and keep going longer.

You do not have to run every second for it to count.

Run. Walk. Run. Repeat. 🏃🏽‍♀️

Save this for your next run.

#jeffgallowaymethod #runwalkrun #sheruns #trainsmarternotharder #runtips by @runwithsala

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17 days ago

New to running?

Learn to run by effort, not just pace. 🏃🏽‍♀️

RPE = Rate of Perceived Exertion — basically, how hard your effort feels on a scale of 1–10.

For most beginner runs, aim for an RPE of 3–4:
✨ Easy and controlled
✨ You can hold a conversation
✨ You finish feeling like you could’ve done a little more

You do NOT have to run hard every time to make progress.

Run smart. Build strong. 💪🏽

Save this chart for your next run and send it to a friend who’s just getting started. 💗

#FitSistership #RunCoach #BeginnerRunner #RunningTips #RPE by @runwithsala

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17 days ago

41st Annual San Antonio Zoo relay, although it’s 2 miles per leg it was a struggle running in triple digit heat but we got it done ✅. The goal was to look cute in our matching leopard tanks and have fun : both goals accomplished 🥳 by @runwithsala

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20 days ago

Somewhere along the way, running stopped feeling like a workout and started feeling like my reset. 🏃🏽‍♀️💗 Who else gets it?

#RunningOver40 #WomenWhoRun #RunningMom #BeginnerRunner #halfmarathontraining by @runwithsala

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22 days ago