SPRC Blog

5 ESSENTIALS FOR RECOVERY THAT MAY SURPRISE YOU May 15, 2018 10:03

What To Do After a Run, Walk or Gym Workout

 

5 Essentials for Recovery

After a workout, these five essentials can help you maximize your recovery time, leading to improved performance and quicker returns to your next workout. And some of them may surprise you!

 

1. OOFOS - Our first suggestion is to take off your running shoes and put on a pair of Oofos Sandals. These recovery flip flops are ideal for your feet after a walk, run, or gym workout. The arch support will give your feet time to transition from the workout and help with recovery.

2. HYDRATION - We can't stress this enough. Stay hydrated!! Especially after a workout, take in some electrolyte fluids to replenish what your body has lost during the run, walk, or gym conditioning. Water is important throughout the entire day whether you've done a workout that day or not.

 

 

3. FOAM ROLLING - The best thing you can do for your muscles before and after a workout is foam rolling. If you're new to foam rolling, start out with a few minutes on sore muscles and feel the awesome effects of foam rolling recovery which include releasing lactic acid and smoothing out muscle knots for improved performance. We've also got foam rolling classes! Check out our EVENTS page to see when the next foam rolling class or Run and Roll takes place.

4. CARB & PROTEIN INTAKE - Eating carbs and protein after a workout will significantly help with recovery. Carbs will get your energy back and protein will help rebuild muscles. Shoot for about 20 grams of protein post-workout. Especially if you have dietary restrictions, make sure to find ways to replenish what you burned.

5. COMPRESSION - During and after a workout, compression is a great way to increase blood circulation and decrease muscle oscillation. In simple terms, compression makes you feel less sore. Whether you choose to wear compression during or after the workout, there is a great recovery benefit to compression tights, shorts, and socks.

     

     

     

    Come in to St. Pete Running Company

    and Get Your Recovery Essentials

    BONUS! Come in and spend 15 minutes in our Recovery Air Boots!!
    Address: 6986 22nd Ave North, Saint Petersburg, Florida 33710
    Phone: 727-800-5043
    Store Hours:
    M-F: 10:00 a.m. to 7:00 p.m.
    Saturday: 10:00 a.m. to 6:00 p.m.
    Sunday: 12:00 p.m. to 5:00 p.m.

     

     

     

     

     

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


    7 TIPS FOR RUNNERS IN A RUT June 15, 2016 12:57

    Stuck in the Middle?

    Advice for the Mid-Level Runner

    Have you noticed that as time goes on, it gets harder to get faster? Early in our running careers, the gains come easy and often. Later on, it gets tougher.
    Here are 7 Tips for Intermediate Runners that will help push you along:

     

    • Change Things Up - If you fall into a rut or routine, find ways to change it up to prevent a lack of improvement.
    • Make Recovery a Priority - When it comes to running, recovery is very important. Don't push yourself into exhaustion. Make time for recovery.
    • Get the Necessary Tools - You're no longer a newbie, so get what you need to succeed as a runner. Foam rollers and Compression Apparel are essential for serious runners who want to prevent injury and recover from sore muscles.
    • Alternate your Shoes - One pair of shoes should be for shorter runs and one should be for longer runs. Check out THIS BLOG to find out more.
    • Make Realistic Goals - Don't compare yourself to "old" you from a few years ago. We are older now than we've ever been before. That might mean adjusting workouts accordingly.
    • Be Prepared to Change Shoes - Just because you've always worn a certain shoe doesn't mean it will always work for you. Be prepared to try out other shoes that might be better for you as you evolve as a runner.
    • Be Happy with Who You Are - Don't worry about what other people think. Unless you're a professional runner, your race times don't define who you are (even then, they only define your professional ranking). Be proud of your daily running accomplishments.

     

     

     

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


    TOP REASONS TO TRY A TRI March 16, 2016 15:45

    Get Ready to Try a Tri with St. Pete Running Company

    Have you ever wanted to try a triathlon? Then St. Pete Running Company has the perfect course for you! Whether you've done a triathlon in the past or you're thinking about signing up for your first one, you will benefit from attending our 5-week clinic with a team of experts guiding you through a friendly and non-intimidating format.

    What is a Triathlon?

    Swim
    Bike
    Run
    A triathlon is a race with three different physical activities: swimming, cycling, and running. There are multiple distances at triathlon races, including shorter sprint distances for first-time triathlon athletes.

    Orientation at St. Pete Running Company

    WHEN: Wednesday, March 23rd at 6:00 PM

    WHERE: St. Pete Running Company, 6986 22nd Ave N, St. Petersburg, FL 33710 (PH: 727-800-5043)

    RSVP ON FACEBOOK

    Our kick-off orientation for the Try a Tri 5-week course begins next week. Sign-up in the store and get your questions answered during our orientation. Each participant will need to have their own bicycle and helmet. Recommended that everyone have a good pair of running shoes and goggles (available to purchase at St. Pete Running Company).

    Cost: $150 (must sign up in person at St. Pete Running Company)

    First class on Saturday, March 26th at 8:00 AM meets at St. Pete Running Company.

    The schedule for the Try a Tri Clinic includes meeting 3 times a week:

    Monday night 6:30 PM: slow and steady group run at St. Pete Running Company.
    Wednesday night 6:00 PM: swim at Pass-A-Grille beach (meet at Hurley Park), followed by a short bike ride and dinner.
    Saturday Morning 8:00 AM: cycling and an easy run at St. Pete Running Company.

     

    Why Try a Tri?

    The benefits of this 5-week course are numerous! Here are the top reasons to join us for the Try a Tri Clinic with St. Pete Running Company.
    • Have fun as you ease into a great level of fitness with a group encouraging you along the way
    • Improve your skills in swimming, cycling, and running with expert advice
    • Learn how to transition at a triathlon
    • Become comfortable with the basics of the triathlon
    • Receive perks from St. Pete Running company, including:
      • Triathlon race number belt
      • Timing chip strap
      • Yanks elastic laces & installation
      • 10% discount of everything in store
      • Really cool trucker hat or running visor


    Get Ready to Try a Tri!

    We hope you're as excited as we are about this awesome course! Please note that participants need to be healthy enough to perform physical activities from easy to medium and moderate vigorous levels.

    Instructors:

    Chris

    Jimmy

    Cody

    NOTE: This course has a maximum capacity of 15 participants. Sign-up must be done in store.

     

     

     

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


    Top Six Christmas Gift Ideas from St. Pete Running Company December 05, 2015 12:30 1 Comment

    How many weeks left until Christmas?!?

    Yep, December 25th is right around the corner. THREE WEEKS away to be exact. If you're scrambling to find the perfect gifts for friends and family, look no further! St. Pete Running Company has you covered, even for those hard-to-shop-for friends and relatives.

    Make this holiday a special one with these great gift ideas.

    1. Gift Cards - How do shop for a picky person? Gift card! The great thing about a St. Pete Running Company Gift Card is that it's a unique, one-of-a-kind gift that supports a locally-owned business.

    2. Sunny Runner Christmas Ornament - Another one-of-a-kind gift! The limited edition Sunny Runner Ornament features our logo and a tropical background with a palm tree decorated for Christmas. A must-have for every tree.

    3. Trigger Point STK, Foam Roller, or Massage Ball - You can't go wrong with any of the Trigger Point items. They are great for active and sedentary people. Like a toothbrush for your body, the STK, foam roller, and massage ball smooths out muscles and helps with soreness.

    4. St. Pete Running Company Shirts, Vests, and Jackets- Keep the one-of-a-kind theme going! Come into the store and browse through a wide variety of tops featuring our Sunny Runner logo.  Our long-sleeve tech shirt is a best-seller with several options for men and women.

    5. SOCKS - Feetures, Bolega, Swiftwift, 2XU Compression Socks, and Sunny Runner Socks - For that tough to buy for friend or relative, you can't go wrong with socks. Check out the many options we have, including our one-of-a-kind Defeet Sock with the Sunny Runner Logo.

    6. Garmin Forerunner 630 and FR 235 Smartwatches - Looking to really surprise someone special? The all-new FR 630 and FR 235 are now available! Come in to the shop to find out all about the latest features with these Garmin GPS Smartwatches.

     

     

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


    THE TEN-STEP FOAM ROLLING ROUTINE November 30, 2015 10:53

    If you've been to our free foam rolling class, you know just how valuable foam rolling can be for your muscles. Like a toothbrush for the body, using a foam roller smooths out muscles, works out knots, and decreases injuries to help runners, walkers, joggers, and athletes of any kind maximize their potential.

    Here's a simple foam rolling routine to help you make foam rolling a regular habit. The first five steps give specific foam rolling routine suggestions. The last five are essential foam rolling tips.

    10-Step Foam Rolling Routine

    1. Begin by sitting on a comfortable surface such as a yoga mat with the foam roller directly behind you.
    2. Roll from the back down (mid-upper back, glutes, hamstrings, calves, ending in prone position with quads)
    3. Repeat three centered rolling motions in each zone, breathing evenly
    4. For the back, roll from mid-to-upper back with pause on spots with feedback
    5. On glutes and legs, angle slightly to the left and roll three times, then repeat with a slight angle to the right (about 45 degrees)
    6. Tip: Foam rolling can be done every day, before and after a workout
    7. Tip: Avoid joints and the bend at the hip, work the muscles around these areas
    8. Tip: Spend extra time on areas giving feedback (note: feedback is not pain, but the places where muscles announce they are in need of extra attention)
    9. Tip: To work on areas with feedback, pump the brakes, windshield wiper, and wheels go round and round (for the motion of the feet or legs)
    10. Tip: For shins, work on outer muscle only (not bone of inside shin) in a prone position and do a crunch with the roller moving along the shin muscle

     

    FREE TRIGGER POINT CLASSES COMING UP

    Our Free Trigger Point classes take place about once a month at St. Pete Running Company. Visit our EVENTS page to find out when we'll host the next foam rolling class.

     

     

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