Justin McKoy | Owings Mills Runner
Built One Percent at a Time
Progress does not always come from major breakthroughs. Sometimes it comes from the decision to improve by one percent, then repeat that decision again the next day.
For Justin McKoy, that mindset is central to how he trains and how he coaches. Based in Owings Mills, Justin is building toward a faster 5K, Spartan race goals, and his first marathon this fall, but the bigger goal is simple: keep getting better and make the work matter.
Community Snapshot
- Based in: Owings Mills, MD
- Focus: Running & Strength Training
- Trains with: ISI Elite Training
- Current Focus: Sub 22min 5K, Spartan Races, First Marathon this Fall!
Connect with Justin
- Instagram: @Trainingwithjem
From Overweight to Understanding Movement
Justin’s relationship with fitness started from a personal place. Growing up overweight, he remembers not feeling fully in control of his body and wanting to move and feel like the other kids around him.
That changed as he got older. In high school, he began to understand the importance of movement. By his freshman year of college, he pursued a personal training certification to better understand health from a more holistic perspective.
That background gives his work deeper meaning. Fitness is not just something he does. It is something he learned, lived, and now uses to help others.
Running Goals with Strength Behind Them
Justin’s current training includes a mix of running and strength work. He is working toward a sub-22-minute 5K later this year, Spartan race goals, and completing his first marathon in the fall.
His favorite sessions reflect that balance: long runs and heavy leg days. One builds endurance. The other builds the strength and durability needed to support the miles and obstacles ahead.
His must-have gear is straightforward and specific: Altra running shoes and Balega socks. For a runner building toward bigger goals, comfort and consistency matter.
Functional Strength for Real Life
Justin does not train just to be strong or fast. He trains so those qualities transfer into life.
His approach is functional, shaped by the kind of daily demands that matter outside the gym. Picking up groceries. Moving well. Feeling capable. Having strength that serves a purpose.
That perspective connects directly to long-term performance. Fitness is not only about what happens in a race or workout. It is about building a body that can meet the demands of everyday life.
Find Your One Percent
“Every day won’t be perfect, but the goal is to improve even just 1% every day. Find your 1% and get after it.”
That line captures Justin’s approach. It is practical, honest, and sustainable. The goal is not perfection. The goal is progress.
Some days will be strong. Others will feel harder. But every day offers an opportunity to move forward in some way.
Coaching with Belief and Encouragement
Justin’s role as a coach gives him the opportunity to elevate the people around him every day. At ISI Elite Training, he focuses on helping members understand they are capable of more than they think.
That encouragement matters. It helps people push past self-doubt and build confidence through action. He even started a run club at ISI to help members improve their cardio and work toward their own goals.
Leadership, for Justin, is not about making the work easy. It is about helping people believe they can handle more than they thought.
Patience with the Process
Justin’s advice for staying active long term is simple: take your time.
Progress is not something to rush. It is something to build. Every day is an opportunity to improve a little, and eventually, those small efforts become something bigger.
That mindset reflects the foundation of BE > Yesterday. Keep showing up. Keep stacking progress. Let time do its work.
More Than Miles and Workouts
There is also personality behind the process. Bad Bunny might be in the headphones, recovery meals are whatever he can eat, and outside of training, Justin has a love for house plants.
Those details matter because they make the story real. Justin is not just a runner, strength athlete, or coach. He is someone who has lived the process of change and now helps others believe they can do the same.
Through his training, coaching, and commitment to progress, Justin reflects what it means to build strength that serves life.
About Rehab 2 Perform
Rehab 2 Perform is a fitness-forward healthcare company redefining the physical therapy experience through a gym-based, movement-driven approach to rehabilitation and performance. With 15+ locations across DC, Maryland, and Virginia, our team helps individuals of all ages and abilities move, feel, and perform better for life.
Through services like our Running Performance Assessment and our Ambassador Program, we extend that mission into the communities we serve- supporting athletes and active individuals in building capacity, improving movement, and staying in the game long term.
We accept all major insurances, including Tricare, VA Community Care, the Johns Hopkins Healthcare Network, and Kaiser Permanente. Schedule Now.