SPRC Blog

RUNNING IN HEAT: 6 WAYS TO ACCLIMATE June 13, 2018 11:54

Summer is Here!

Tips For Running in the Florida Heat

Blog Post by Coach Jimmy Williams

Summer temps are here and I just wanted to share some tips about how to acclimate to the heat/humidity:

  1. It will take about 14 days of running in the heat for an hour or more for your body to adapt to the heat (cardiovascular adaptations typically start within the first 3-5 Days).
  2. Be deliberate in slowing down during your first few days of running in the heat. Make sure your easy days are extra easy, ignore pace and run on perceived effort.
  3. Do not increase your perceived exertion intensity in an attempt to match your pace during the winter months. A 5k in July won’t be the same as a 5k in January.
  4. Make sure to drink plenty of fluids before a run and consume extra fluids and electrolytes while heat training.
  5. Know your hourly sweat rate and replenish with electrolytes accordingly. Our favorite Gatorade Endurance Athlete, Cody Angell, and myself can help you with this.
  6. Make sure to wear lightweight running apparel (tank tops, shorts, thin socks) that are well ventilated to avoid overheating and soaking up with sweat.

We want all of our Sunny Runners to be safe out there! Happy running!

 

 

 


YOU ASKED FOR A 10K TRAINING PROGRAM AND WE'VE GOT ONE! October 07, 2017 14:00

Ready to Start Training For a 10K?

Join Our 10K Training Program

Want to run a 10K? Join St. Pete Running Company for our 6-week 10K Training Course. The program caps at 50 people.


10K Training Info Seminars:

Find out more and get your questions answered

Thursday, October 19th at 6:00 PM

AND

Thursday, November 16th at 6:00 PM

at St. Pete Running Company

What?

This is a comprehensive training program for novice or intermediate runners who want guidance and leadership to help achieve your 10K goal. You don't have to be a veteran runner to benefit from this training group. We'll get you to the finish line confident, healthy & happy.

 

When?

  • This six-week course commences on Saturday, December 2nd at 9:00 AM, meeting at St Pete Running Company.
  • The target race is St. Pete Beach Classic on the weekend of January 13th, 2018.
  • Training will consist of 3 structured & supervised runs each week including a long run, speed workout and tempo run.

    Why?             

    There are a lot of reasons why you should run a 10K.

    • Accomplishment, physical fitness, weight management through the holidays, injury prevention and most importantly…. It’s FUN!
    • Camaraderie from dozens of other like-minded runners.
    • Ease Into Longer Distances -  a 10K can help you become more confident in your ability to do longer distances like 15K, half marathon, and full marathon
    • Accountability – it’s much easier to make yourself go to training if you know there is a friendly & supportive group waiting for you to join them!
    • Guidance: We have an expert team of coaches who will guide you from start to finish. We believe in educating runners so expect to learn a lot about running throughout this course.

    Where?

    Training will take place from St. Pete Running Company, the nearby parks, neighborhoods and the Pinellas Trail.

    • Long Run – will vary throughout our area. Plenty will be hosted from our home location of St. Pete Running Company, 6986 22nd Ave North. You will be able to leave your belongings in the store and have bathroom facilities before/during/after training.
    • Threshold & Speed Training – This will be integrated into our highly successful track program which meets on Wednesdays at Northside Christian School track.
    • Tempo Run – A shorter run that starts at an easy, relaxed pace and gradually increases into a race-pace effort. These will take place on Monday nights at St. Pete Running Company or on your own from home.

    Who?

    This program is designed for Novice to Intermediate runners who usually share any/all of these goals.

    • Understand the importance of staying healthy and want guidance/leadership to help them achieve their goals.
    • Want to tick a 10K off the bucket list.
    • Want to run a faster time than they have ever gone before.
    • Hope to enjoy running and make sure they’re not going to get injured.

     

    Here's a clip from our Wednesday Track Program

     

    Participants should be in good health and cleared by a doctor to be able to run. You should be able to complete a 3 mile walk/run before joining the training group. Yes, it’s okay to take walk breaks. 

    Cost: $120

      • Discount for your St. Pete Beach Classic race entry
      • 10% Discount in store purchases until 1/14/18


      If you have more questions please call the store 727-800-5043 or contact  Coach Jimmy.

       

      Coach Jimmy

       

       

       

       

      Blogger Bria is a customer service manager at St. Pete Running Company.


      WANT TO DO A HALF? JOIN OUR HALF MARATHON TRAINING PROGRAM! August 01, 2017 11:51

      Ready to Start Training For Your First or Next Half?

      Join Our Half Marathon Training Program

      Want to run a Half Marathon? Join St. Pete Running Company for our 10-week Half Marathon Training Course. The program caps at 60 people.

      Half Marathon Sign-Up Party

      Monday, August 14th at 6:00 PM

      We'll have giveaways! Meet the coaches and learn about the class.

      Half Marathon Info Seminar: Find out more and get your questions answered

      Thursday, August 24th at 6:00 PM

      What?

      This is a comprehensive half marathon training program for novice or intermediate runner who want guidance and leadership to help achieve your goal. You don't have to be a veteran runner to benefit from this training group. We'll get you to the finish line confident, healthy & happy.

       

      When?

      • This ten-week course commences on Saturday, September 9th at 8:00 AM, meeting at St Pete Running Company.
      • The target race is The St. Pete Run Fest Half Marathon on the weekend of November 18th, 2017.
      • Training will consist of 3 structured & supervised runs each week including a long run, speed workout and easy run.

        Why?             

        There are a lot of reasons why you should run a half marathon.

        • Accomplishment, physical fitness, weight management through the holidays, injury prevention and most importantly…. It’s FUN!
        • Camaraderie from dozens of other like-minded runners.
        • Accountability – it’s much easier to make yourself go to training if you know there is a friendly & supportive group waiting for you to join them!
        • Guidance: We have an expert team of coaches who will guide you from start to finish. We believe in educating runners so expect to learn a lot about running throughout this course.

        Where?

        Training will take place from St. Pete Running Company, the nearby parks, neighborhoods and the Pinellas Trail.

        • Long Run – will vary throughout our area. Plenty will be hosted from our home location of St. Pete Running Company, 6986 22nd Ave North. You will be able to leave your belongings in the store and have bathroom facilities before/during/after training.
        • Threshold & Speed Training – This will be integrated into our highly successful track program which meets on Wednesdays at Northside Christian School track.
        • Recovery Run – A slow & steady run to help your body recover from the stresses of training. These will take place on Monday nights at St. Pete Running Company or on your own from home.

        Who?

        This program is designed for Novice to Intermediate runners who usually share any/all of these goals.

        • Understand the importance of staying healthy and want guidance/leadership to help them achieve their goals.
        • Want to tick a half marathon off the bucket list.
        • Want to run a faster time than they have ever gone before.
        • Hope to enjoy running and make sure they’re not going to get injured.

         

        Here's a clip from our Wednesday Track Program

         

        Participants should be in good health and cleared by a doctor to be able to run. You should be able to complete a 3 mile walk/run before joining the training group. Yes, it’s okay to take walk breaks. 

        Cost: $200

          • $20 Off race entry for St. Pete Run Fest
          • 10% Discount in store purchases until 11/19/17
          • Caps at 50 people


          If you have more questions please call the store 727-800-5043 or contact  Coach Jimmy.

           

          Coach Jimmy

           

           

           

           

          Blogger Bria is a customer service manager at St. Pete Running Company.


          HOW TO IMPROVE YOUR 5K: TIPS & ADVICE FROM ST. PETE RUNNING COMPANY May 23, 2017 11:53

          Ready to Get Faster and Improve Your 5K Pace?

          Advice & Tips from St. Pete Running Company 
          Are you looking to improve your 5K races? Would you like to get better at pacing and get faster?

          St. Pete Running Company has some quick tips and advice to share that will help you on your journey to improve your running.

          • SET GOAL PACE - One day of the week, run at your goal 5K pace during intervals (meaning for short distances, such as 400 or 800 meters.)
          • INCORPORATE EASY RUNS - Not every run should be at the same pace. Make sure you have easy runs scheduled in. They are just as beneficial as hard runs.
          • AVOID THE HEAT - Avoid the heat of the day. Try to run early in the morning or later in the day.
          • HYDRATE - Lots of water. Refill that water bottle throughout the day.
          • SWAP BETWEEN 2 PAIRS OF SHOES - Purchase a second pair of shoes. A lightweight model is ideal for some during a 5K and can take 3-5 seconds off your time per mile. Moderate/higher cushion shoes for longer mileage days.
          • CONSISTENCY - Remember that consistency is king. Make a schedule that works for you (including rest days) and be consistent for maximum benefit.
          • JOIN A RUNNING GROUP - Have a group that holds you accountable. You're more likely to show up if there are friends waiting to encourage you, and you can encourage them!

           

          How to Make it STICK!

          Ready to make the necessary changes to improve your 5K but don't know where to start? LET US HELP! 

          Training, Coaching, Speedwork, Track, Group Runs, and More at St. Pete Running Company

          Advice and Tips are great! But do you need some help when it comes to putting these ideas into practice? We're here to help!

          At St. Pete Running Company, we are known for our one-of-a-kind StrideSmart Shoe Fitting Process. We evaluate your gate and analyze your functional movements, all while taking into account your running history and goals for the future. This process doesn't take long, and we can help you pick out the ideal pair (or pairs) of shoes for you!

          FREE GROUPS EVERY WEEK! We host Group Run on Monday and Thursday at 6:30 PM for all levels from walkers to joggers. There's usually a fun theme which may include shoe demos, snacks, drinks, and discounts! First timers get a $10 Gift Card to the store.

          TRACK AND SPEEDWORK - We've partnered with Northside Christian School, and they have generously allowed us to use their state-of-the-art track on Wednesday mornings! Track meets at 5:30 AM. For Speedwork, we meet Wednesday evenings at Walter Fuller Park (near the dog park) at 6:15 PM. Both Track and Speedwork have a $15 Drop-in rate, or you can pay for the 8-week session for $79.99. For more details, email Coach Jimmy.

          COACHING WITH JIMMY - There are multiple options when it comes to training with Coach Jimmy from personal coaching, one-on-one coaching, multisport coaching, to swim coaching. He's taking new clients! Contact Jimmy via Email for more information.

           

           

          Ready to take your running to the next level with coaching?

          Email Coach Jimmy or Call the Store: 727-800-5043

           

           

           

          Blogger Bria works at St. Pete Running Company as a customer service manager.


          4 REASONS TO HIRE A RUNNING COACH April 20, 2017 12:00

          Ready to Take Your Sport to the Next Level?

          Hire A Coach!

          Maybe you've thought about hiring a running coach, but haven't taken that important step in your training yet. We're here to tell you all about the benefits of hiring a coach and why now is the time!

          4 Reasons to Hire a Running Coach

          1. Improve Performance

          Most of us need help when it comes to training for a race. Sometimes that leads people to search for training programs online, but those programs are not tailored to you and won't necessarily be effective or even healthy for you. A coach works closely with you to tailor your workouts to your specific needs and goals, factoring in nutrition for a total approach that revolves around YOU! That means you can approach your race with confidence, and your coach can give you reasonable expectations about how to achieve a personal best.

          2. Avoid Injury

          When training with a coach, a professional approach will help keep you from overdoing it and becoming injured. A coach knows when to tell you to take a rest day, or take it easy during a certain workout. They know exactly what your goals are and how best to achieve them, so you can trust that they have your best interests in mind. Avoid injury by listening to the coach!

          3. Train Responsibly in Summer Heat

          It can be difficult to train in Florida's summer heat, and sometimes people will push themselves because they think they aren't doing as much as they were doing in the cooler months. A coach will help temper this tendency by providing appropriate summer workouts that will prevent you from getting overheated, dehydrated, and fatigued.

          4. Make friends

          When training with a coach, one of the best aspects is meeting other runners with similar goals. When weekly events like speedwork or track take place, you'll have the opportunity to train with other runners who are working with your coach. It's a great way to make friends, receive encouragement, and cheer each other on!

           

           

          Train with Coach Jimmy

          Looking for a coach? Look no further! St. Pete Running Company's Running Coach is Jimmy Williams, and he's taking new clients!

          Find out more about specific programs, like Multisport Coaching, by visiting THIS LINK.

          About Coach Jimmy:

          Coach Jimmy has been a local runner since racing track & field for Dunedin High School. At Florida State University, he earned his Bachelors Degree in Exercise Science. Jimmy was also exposed to the sport of Triathlon at FSU and competed at the collegiate level all 4 years. Jimmy continues to race in a broad range of events and likes to race alongside his athletes. He's a natural encourager and doesn't believe in "yelling" at his clients. Most recently he completed his first Half Ironman, earning 3rd in his Age Group.

          What his clients say:

          "I started training with an online coach who was actually an accountant turned running coach, but she knew nothing about me and was unable to watch me run. I knew I needed a change so that’s when I decided to try Jimmy out. Jimmy kicks my butt when I need it but is understanding when I need him to be. Jimmy is knowledgeable, motivating and approachable. He never makes me feel inferior or dumb for any of the questions that I ask. Most importantly, Jimmy knows not only how to develop an athlete but also how to speak to an athlete because he is an athlete. Jimmy is an excellent coach and any athlete would be lucky to have him."

          -Sarina

          "Being coached by Jimmy is like having an insurance policy for my racing performance and improvements. He is thorough in his plans and makes a conscious effort to know specific details about my races and goals. Jimmy is patient and committed to proving I can accomplish my objectives."

          -Daniel

          "Jimmy is very knowledgeable of the sport, a reliable/responsible coach, totally approachable and easy to communicate with, and always listens to my concerns and needs. The training program he designs is tailored to my specific abilities and goals. With Jimmy as my coach, I have set running Personal Records in various distances, won my age group in a triathlon, and progressed as an athlete. I couldn't do it without Coach Jimmy!"

          -Morgan

           

           

           

          Blogger Bria is a customer service manager at St. Pete Running Company.