SPRC Blog

7 MISTAKES RUNNERS MAKE WITH SHOES August 02, 2016 14:09

Picking the Right Shoe For You

 Do You Make These Mistakes With Your Shoes?

  1. Selecting shoes that are too small

A running/walking shoe should be about a half size bigger than the measurement of the foot. For example, a woman who measures at size 8 ½ would most likely have the best fit in a size 9 running shoe or bigger. Swelling occurs during a walk or jog, and having about a thumb width from the longest toe to the end of the shoe is a minimum suggested length.

  1. Running in worn out shoes

This is a big problem with new runners. When shoes are worn out, they should be replaced. A good rule to follow is to buy a new pair after six months of wear. If you keep track of mileage, most shoes will last up to 500 miles, but there are factors such as cushion level in the shoe, foot strike position, weight of the runner, frequency of workouts that can decrease the amount of miles for any given shoe.

  1. Foot shape, arch height, or pronation determine which shoes you buy

This is the #1 mistake made not only by consumers, but also by sports and running store employees. Research has shown these common misconceptions to be false, and that selecting shoes by these factors can actually lead to foot and knee problems. During walking and running, pronation will occur and naturally absorbs shock. Excessive pronation should be corrected with strengthening exercises for the foot, leg, and hip, rather than by a certain type of shoe.

  1. Your shoes have too much cushion or “support”

This is another common mistake. The extra cushioning can cause bad habits to form. The cushion can cause runners to land with greater impact than with a shoe that has less cushioning. Orthotics and inserts for arch support are often not necessary in the long term. A therapist can help increase foot strength with exercises. With increased foot strength, orthotics and inserts will not be needed and a proper running shoe can be selected.

  1. You purchase shoes online

While this may seem like an easy way to replace shoes, it’s also the least effective method of getting the proper model for you. When you find a running or walking shoe that you like, a new model of that shoe will likely come out within 8-12 months of your original purchase of the shoe. New models will come with changes, and some of those changes might mean the new model will not be the ideal shoe for you anymore. The best practice is to go to your local running store and get a shoe fitting to confirm that the newest model of your favorite shoe is still the shoe that will work for you. Not to mention the economic benefits of supporting local shops!

  1. You purchase a shoe based on color or the recommendation of a friend

When it comes to running and walking shoes, do your feet a favor: ignore the colors and judge the shoes by the way they make your feet feel. Men can be just as picky as women when it comes to colors on running shoes. Let the comfort of your feet be your guide rather than the colors on the shoes. Also take any recommendation from a friend with careful consideration. Their foot is different than yours, and their ideal shoe is not very likely to be yours.

    1. Confusing the Signs of Worn Out Shoes with Something Else

    A common sign that shoes are worn out is the onset of bilateral pain in the feet, the knees, or even the hips. If you’ve been running or walking without pain in areas that suddenly begin to hurt on your run, first ask yourself how long you’ve had the shoes. If your mileage exceeds 500 miles or if it’s been more than 6 months since you bought the shoes, it’s possible that the pain you’re experiencing is an indicator that the shoes have worn down and need replacing. Be sure to consult a professional if you believe the pain is not related to your shoes.

     

     

    When it comes to shoes, pick comfort over looks!

     

     

     

     

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


    5 DAY STREAK AT ST PETE RUNNING COMPANY May 27, 2016 12:14 1 Comment

    Let's Enjoy National Running Day All Week!

     

    We're celebrating National Running Day (June 1st), but we couldn't fit everything we wanted to do into one day. So we've expanded the event into a week-long celebration!

    The 5 Days of Running Challenge

    What is Streak Week all about? No, it's not nude running. It's a running streak of 5 Fun Runs hosted by St. Pete Running Company!

    Every day for a week starting on National Running Day (June 1st), we'll be hosting fun Group Runs for all levels, including walkers. Participants will receive one raffle ticket for each event they attend. There will be a drawing at the last event with the chance to win a gift card to St Pete Running Company.

    Take the Challenge and Win Prizes

    Each event you participate in you will receive a raffle ticket.  The more events you join us for the more chances to win a prize.  Everyone who participates  in the 5 Days of Running Challenge (walkers and joggers) will be entered in a drawing to win a St. Pete Running Company Gift Card!

    Run With Us For A Week

    DAY 1: Open Track Workout

    Wednesday June 1st at 6:30 PM (meet at Admiral Farragut)

    Track Night is a fun, formatted workout with expert coaches! Come early if this is your first track night (around 6:00 PM). If you haven't already, join our Run St. Pete Facebook Group. This is a great opportunity to check out the St. Pete Running Company track program at a hugely discounted cost (drop-in rate only $5). Meet at Admiral Farragut Academy Track, address 501 Park Street North, St. Petersburg.

    DAY 2: SPRC Fun Run

    Thursday June 2nd at 6:30 PM (meet at store)

    Our Thursday Night Group Run is always a Fun Run! Meet at St. Pete Running Company for this casual walk/jog.

    DAY 3: Friday Night Beer Run

    Friday June 3rd at 6:30 PM (meet at store)

    Join us for a Fun Run followed by beer! Meet at St. Pete Running Company for this casual walk/jog out and back on the Pinellas Trail. Then we'll enjoy some beers together afterward.

    DAY 4: Roll, Run, Roll

    Saturday June 4th at 9:00 AM (meet at store)

    Let's Roll! Join us for this awesome workout where you'll give your muscles some much needed foam rolling. This will be especially important during the 5 Days of Running Challenge. Meet at St. Pete Running Company. We'll spend 20 minutes foam rolling, then we'll head out on a very slow-paced jog for 20 minutes, and we'll finish up with 20 minutes of foam rolling. Your body will thank you.

    DAY 5: Sunrise Beach Run

    Sunday June 5th at 8:00 AM (meet at Caddy's on the Beach)

    This is the final Challenge in our streak. Let's Party! Join us for a Fun Run or Walk on the beach. We'll meet at Caddy's on the Beach located at 9000 W Gulf Blvd, Treasure Island, FL 33706. First, we'll run or walk a casual 5K or so on the beach. Then we'll celebrate Streak Week and enjoy breakfast and drinks at Caddy's. Specials just for us include $3 Mimosas / $5 Bloody Marys and 15% Off Entire Check. There will be complimentary bottled water. We'll also have a cabana just for our group. All are welcome! The drawing for a St. Pete Running Company Gift Card will take place here for all participants who completed the 5 Days of Running Challenge.

     

     

     

     

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


    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 03, 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.
    8. Smile
    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.


    WHAT YOU SHOULD KNOW ABOUT ALTERNATING SHOES February 10, 2016 16:48

    The Benefits of Two Pairs of Shoes

    What's better than having a great pair of Running Shoes? Having two great pairs of Running Shoes! Here's why...

    Imagine that you could buy two cars for around $200. One would probably be a plush, comfortable SUV for longer, slower distance trips where comfort and reliability are important. Your other car would probably be a sporty, fast, and responsive car for zipping around town, short trips, and maybe even taking to the race track.

    Now apply the same concept for your footwear. Most of us know and understand the importance of having a soft cushioned trainer. These are great for our longer distance runs and walks. The cushioning and support make it more comfortable and offer plenty of protection for your feet.

    But we encourage you to think about the second pair of shoes.  These are footwear's equivalent to the Sports Car. A lightweight shoe is perfect for your shorter, faster runs. 

     

    Breakdown of Thicker vs. Thinner Shoes

    Cushioned Trainer

    (Thicker)

    • Lots of cushioning and protection from the ground

    • Comfortable for longer runs/walks

    • Emphasize on comfort over performance

    Lightweight Trainer or Flat

    (Thinner)

    • Lower geometry, meaning your foot is closer to the ground

    • Lighter weight typically = more speed

    • Better for use in the gym and great for working on your running form

     

    Find Your Break Even with Alternating Shoes

    We recommend alternating the two pairs of trainers based on your workout.

    The Long Run

    If you're going for a longer, slower run where cushioning and comfort are paramount, you'll want to use your thicker shoes.

    The Short Run

    If you are doing a shorter, faster run like speed work, tempo, or even a race then you would likely benefit from the lightweight shoe.

    Break Even

    For most of us, we need a "break even" point to know when to switch from one shoe to another. We believe that for most people, this point is around 40 minutes. Simply put, if you're running longer than 40 minutes, you'll probably want to use the thicker shoe. If you're running less than 40 minutes (working on form, tempo, speed work, or gym work) then you'll benefit greatly from switching to your lightweight pair. 

     

    The Fine Print of Shoe Buying

    • We're all different, and no single shoe fits everybody. It's important to get your stride and mechanics evaluated to make sure you're getting the right shoes for you and your needs.

    • Talk to us about you injuries because those play a factor in footwear selection.

    • Expect to run :05 seconds per mile faster in your lightweight shoes.

    • Usually the thicker shoes last a bit longer and are a bit more expensive.

    • We recommend wearing compression socks and also foam rolling your lower leg muscles when you first switch to a lightweight shoe.

     Blog by Cody Angell