https://www.theefficientrunner.com/home daily 1.0 2022-10-02 https://images.squarespace-cdn.com/content/v1/59284562a5790a6b9072d0bc/1510882924581-UQ4W7MW2SPXPI0D49CCB/20170619S1_Professional_Trainer_Toes_009.jpg The Efficient Runner Homepage https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1543366301083-DGUVZ6ZUZ0I2LJQX58AF/image-asset.jpeg The Efficient Runner Homepage https://www.theefficientrunner.com/registration daily 0.75 2018-11-05 https://images.squarespace-cdn.com/content/v1/59284562a5790a6b9072d0bc/1510775112046-84C1X99RROVCIH6D7B1H/PICKUPS_012.jpg Contact https://www.theefficientrunner.com/trainers daily 0.75 2025-07-29 https://images.squarespace-cdn.com/content/v1/59284562a5790a6b9072d0bc/1510775732973-2ZW6HOZQ9SO6XUBXDWDV/PICKUPS_045.jpg About Rachel Sandler https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1565370017441-6Z2G68VE0XAWGQPH63DZ/ME.jpg About Rachel Sandler - Hi! My name is Rachel. - I am USATF Level I certified, a coach of Philly Surge Running, and a former coach of the Cross Country and Track & Field teams at Bryn Mawr College. I also competed in Cross Country and Track & Field at Haverford College. - I have an M.S. degree in Sport Management from Drexel University where I was the recipient of the “Outstanding Graduate Thesis Award” for my thesis entitled Disordered Eating Among Female Collegiate Athletes: Positive Communication Strategies for Coaches. - I ran the Boston Marathon in April of 2023, having qualified after running only 1 marathon prior (Philly 2021). - I’m a USATF Masters All-American in both the mile and the 800m, as well as a silver-medalist in both events at the 2019 Indoor Championships. - I was the captain of my team at Central High School in Philadelphia where I was a member of the first varsity team to become Philadelphia Public League Champions in Cross Country. - I’ve also completed several triathlons, including one Half Ironman in the Poconos. - I’m the mom of two awesome boys! https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1538614011703-AONFF8RVZ3TMBY4S8AUC/Race+Medals About Rachel Sandler - Personal (Post-Collegiate) Records - Marathon: 3:20:46 (2023 Boston Marathon); 261/1877 females ages 40-44, 1814/11407 total females, 9383/26603 overall - Half Marathon: 1:36:13 (2019 Rock and Roll Philadelphia); 15/737 females ages 35-39, 110/4769 total females, 383/8559 overall - 10-mile: 1:07:33 (2025 Broad Street Run); 11/1686 females ages 40-44, 134/17179 total females, 822/32817 overall - 10K: 42:03 (2019 Philly 10K); 5/452 females ages 35-39, 34/2381 total females, 182/4500 overall - 8K: 35:00 (2018 Philadelphia Rothman 8K); 3/249 females ages 35-39, 42/2074 total females, 175/3292 overall - 5K: 19:23 (2020 Boundary Battle, West Chester) - Mile: 5:28 (2021 Saucony Mile) - 800-meter: 2:29.78 (2025 Germantown Academy All-Comers Meet) https://www.theefficientrunner.com/blog daily 0.75 2020-12-12 https://www.theefficientrunner.com/blog/2020/12/3/halfmarathon monthly 0.5 2020-12-03 https://www.theefficientrunner.com/blog/2020/11/28/how-to-run-a-pandemic-pr monthly 0.5 2020-11-29 https://www.theefficientrunner.com/blog/2020/6/23/im-backsort-of monthly 0.5 2020-06-26 https://www.theefficientrunner.com/blog/2019/10/28/why-i-havent-been-able-to-talk-about-running monthly 0.5 2019-10-29 https://www.theefficientrunner.com/blog/2019/7/19/two-moms-each-with-3-children-on-their-way-to-qualifying-for-the-olympic-trials-in-the-marathon monthly 0.5 2019-07-20 https://www.theefficientrunner.com/blog/2019/5/10/ode-to-my-hips monthly 0.5 2019-05-10 https://www.theefficientrunner.com/blog/2019/4/21/what-should-a-blog-be monthly 0.5 2019-04-22 https://www.theefficientrunner.com/blog/2019/3/26/do-this-before-you-run monthly 0.5 2019-03-26 https://www.theefficientrunner.com/blog/2019/3/16/why-do-you-run monthly 0.5 2019-03-17 https://www.theefficientrunner.com/blog/tag/running monthly 0.5 https://www.theefficientrunner.com/blog/tag/hips monthly 0.5 https://www.theefficientrunner.com/blog/tag/joints monthly 0.5 https://www.theefficientrunner.com/blog/tag/mental+health monthly 0.5 https://www.theefficientrunner.com/blog/tag/warm-up monthly 0.5 https://www.theefficientrunner.com/blog/tag/birth monthly 0.5 https://www.theefficientrunner.com/blog/tag/physical+therapy monthly 0.5 https://www.theefficientrunner.com/blog/tag/body+image monthly 0.5 https://www.theefficientrunner.com/blog/tag/injury monthly 0.5 https://www.theefficientrunner.com/blog/tag/blog monthly 0.5 https://www.theefficientrunner.com/workouts daily 0.75 2023-05-15 https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1543283168610-LS6MKSYZ7UA8GS822EDO/image-asset.jpeg Coaching Services https://www.theefficientrunner.com/new-index daily 0.75 2026-03-21 https://www.theefficientrunner.com/testimonials daily 0.75 2022-10-02 https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1543367200241-10Z9U6PNRUI5WAOUS8FN/CaptainsNote.jpg Testimonials about Coach Rachel Sandler of The Efficient Runner https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1543367214582-1R2Z7YQH9M6YE855NZB7/Cards.JPG Testimonials about Coach Rachel Sandler of The Efficient Runner https://www.theefficientrunner.com/how-i-am-different daily 0.75 2018-11-26 https://www.theefficientrunner.com/testimonials-1 daily 0.75 2018-11-23 https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1543004781738-YY1KCJ2NKH0GYBY8VSTF/PICKUPS_012.jpg Copy of Testimonials about Coach Rachel Sandler of The Efficient Runner https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1536890941942-W2AO4CE986UQD8727J1U/Athlete+Testimonials Copy of Testimonials about Coach Rachel Sandler of The Efficient Runner https://images.squarespace-cdn.com/content/v1/5b4563ac50a54f128e59e359/1536891130654-SP3U7XGW53F4S253RVGK/Athlete+Testimonials Copy of Testimonials about Coach Rachel Sandler of The Efficient Runner