5 RUNNING SAFETY PRECAUTIONS YOU MIGHT NOT BE TAKING (BUT SHOULD BE) July 6, 2017 08:00
Safety Tips for Runners/Walkers
When you go for a walk or a jog, do you take these safety precautions?
1. Wear an ID
It's very important to have some form of identification, such as an emergency wristband. That way if anything were to happen, your essential information would be readily available.
2. Tell Someone Where You're Going
Be sure to tell a trusted family member or friend the route you will be walking/jogging and your expected return time. If you have a GPS watch with live tracking, don't make that info public, but send it to a close friend or family member.
3. Wear Reflective Gear in Low-Light Conditions
Make it very easy for others (especially drivers) to see you, even if it's during the day.
4. Fuel During Runs Longer than 45 Minutes
On longer runs, don't allow your body to deplete. Fuel with energy gels or other electrolyte replenishers.
5. Plan for Water Stops
Make a route that passes water fountains, or carry water with you to prevent dehydration.
Where to Get Equipped?
Look no further than your local running store!
St. Pete Running Company
6989 22nd Ave N, St. Pete, FL 33710
Mon-Fri: 10AM - 7PM
Sat: 10AM - 6PM
Sun: 12PM - 5PM
Blogger Bria is a customer service manager at St. Pete Running Company.
9 THINGS YOU MAY NOT KNOW ABOUT SPEEDWORK May 13, 2016 17:54
Track Program Underway with St. Pete Running Company
Ready to take your running to the next level?
The idea of speedwork, track workout, or anything involving the word "speed" might intimidate the average runner. Is that you? Then you'll be interested to find out these 9 things you may not know about speedwork from St. Pete Running Company owner Cody Angell.
1. Speedwork is not just for fast people.
Regular and newer runners can benefit as much if not more from going to the track weekly.
2. Speedwork teaches proper pacing.
Doing Speedwork can ingrain a sense of pacing. Being on a track regularly can teach how to "hit your splits." It also teaches how to manage effort throughout the duration of a run.
3. Speedwork is not the same thing as sprinting.
Not all track runners are Usain Bolt! Even if you're running at a very slow pace, running intervals on the track will be beneficial.
4. We refer to intervals as the wrong thing.
Most of us think that during a track workout the "interval" is running. By definition the interval is technically the break between repetitions. For example, a 1-minute interval is basically describing taking a break between running.
5. Misery loves company.
When running with a group of people on the track you'll find that it feels easier to perform the work than it would feel while doing it by yourself.
6. Accountability is a huge component of Speedwork.
Having the knowledge that a group of people are expecting you to be on the track and to run with them is a powerful motivator. Also, if one runner in the group is having a bad day, the others runners can "pull them through" a workout.
7. Speedwork should be progressive.
If done consistently, speed training should be progressive in nature. It should start easy and then increase the amount of work done each time. This can be done by changing the volume and intensity of the repetitions, or reducing the recovery between those reps.
8. Speed Training equals better racing.
We recommend simulating the race within training. Training on the track can often get you ready for your big day. Your body will know what it feels like to run at race pace. Running a race without doing Speedwork is like taking a test without studying.
9. Track teaches more than just speed.
Your body will learn better running economy. You'll be able to absorb lactic acid better. It's likely that your stride will become more powerful and efficient if you add drills to the mix. Also, it gives your body something called after burn, which means you'll be burning more calories after running Speedwork than you normally would.
Ready for a safe and fun Speedwork environment?
Join the Run St. Pete Facebook Group to get more info about the St. Pete Running Company Track Training Program. Feel free to ask the coaches a question, and check out the posts to see what has everyone so excited about Speedwork. Also feel free to visit the Training page on our site where you'll find more details and FAQs.
We have assembled an expert coaching team to help you become more efficient and faster at running.Coaches:
Chris McCaffrey, employee at St. Pete Running Company and Personal Running Coach.
Dr. Brian Fullem, Clearwater based Sports Podiatrist, Author, Coach and former elite runner.
Cody Angell, St. Pete Running Company.
Check out this video from the most recent track workout!
Blogger Bria works at St. Pete Running Company as a customer service manager.
8 TIPS FOR NEW RUNNERS May 3, 2016 11:06
New to Running?
Start With These 8 Key Tips
1. Don't wait to get started
Start where you are because it's really easy to talk yourself out of starting at all.
2. Ease into it
Setting goals is important, but don't set inappropriate or unattainable goals as a new runner. Overdoing it can lead to injury and discouragement. Talk to people about your goals not only for the support but for the accountability.
3. Shoes and Bras DO matter
A proper pair of running shoes and good, supportive sports bra will make your transition into running much easier. At St. Pete Running Company, our StrideSmart Shoe Fitting process is one of the best in the country when it comes to getting into just the right shoe for you. Find out all about the top sports bra for runners in the country.4. Eat more, not less
Don't decrease your calorie intake when you start running because your body will start thinking it is "starving" and store extra fat cells. You need enough calories for your body to burn.
5. Alternate Shoes
Best running practices include alternating between a distance trainer and a lightweight trainer. Having extra cushion during longer runs often helps prevent sore feet, while lighter shoes for shorter distances will help with efficiency.
6. Run With a Group or a Friend
A running group like the FREE 6:30 PM Group Runs at St. Pete Running Company are not only great for the encouragement and support, but there is safety in numbers. This also helps keep you accountable.
7. Stay hydrated and get plenty of rest
Drinking enough water is important, as is replenishing electrolytes. A good night's sleep allows your body to repair itself.
Because you took the first steps to getting started, you should be proud of yourself.
Blogger Bria works at St. Pete Running Company as a customer service manager.
NUTRITION AND RUNNING: WHAT YOU NEED TO KNOW February 23, 2016 11:01
Guest blog by Eric Lawton, NESTA Certified Fitness Nutrition Coach and owner of Max Muscle St. Pete
FUEL THE RIGHT WAY FOR YOUR RUN
What type of pre-, intra- and post-nutrition do you need for the sport of running?
The answer: It Depends!
First, you must determine your exercise goals. Ask yourself what type of running you'll be doing. The nutrition required to train for a distance marathon is vastly different from the nutrition required by a runner looking to lose body fat. Without getting into a lengthy science lesson, let's cover a couple of basics that benefit all runners.
POST-WORKOUT BASICS FOR NUTRITION
The 30 minutes or so immediately following exercise is the single most important window in an athlete's day where proper nutrition is hypercritical. We call this the post-exercise anabolic window. All exercise creates metabolic stress on the body which triggers numerous biological chain reactions including hormone production. Without recovery nutrition, the athlete will experience negative progression in performance. Post exercise needs:
High glycemic carbohydrates to replenish lost glycogen stores- includes bananas, melon, honey, white bread, white rice, sugar
Amino acids from protein to repair damaged muscle cells- includes whey
Vitamins and electrolytes to provide the 'blueprints' for the carbs and protein to be used properly.
Fast acting carbs reload depleted glycogen and spike insulin raising blood sugar to help flood muscles with nutrients.
Protein needs to be immediately available for use without added digestion. An ideal post-exercise protein is a whey hydro-isolate protein supplement mixed with water, juice or other liquid of your choice. The amino acids will 'ride along' with the insulin blood sugar spike from the carbs and repair damaged muscles so you will be ready to exercise again.
Have other questions? Don't let the name fool you....Max Muscle St. Pete is staffed with certified fitness nutrition coaches for all athletes.
Max Muscle St. Pete
6848 22nd Ave N, St. Petersburg, FL 33710