SPRC Blog

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.


HOW 2XU COMPRESSION CAN MAKE YOUR MUSCLES HAPPY December 15, 2015 11:29

 

Recover Faster, Feel Stronger, and Improve Performance with 2XU Compression

What can 2XU (pronounced two-times-you) Compression do for you During Exercise?

    • Reduces Muscle Fatigue and Damage - Contains the muscle to reduce vibration, minimize damage and overall fatigue to enhance output.
    • Heightens Agility - Applied pressure to the skin surface increases sensory awareness for improved posture, agility, mobility, and stability.
    • Improves Performance -Heightened circulation, muscle oxygenation and less fatigue increases power and lowers heart rate for enhanced performance overall.
What can 2XU Compression do for you After Exercise?
    • Faster Recovery - Graduated pressure increases blood flow and shortens the recovery phase especially while sedentary.
    • Decreases Soreness - Efficient removal of blood lactate from exercising muscles to reduce swelling, speed muscle repair and reduce soreness.
    • Travel Protection from Edema and Blood Clots - Through heightened blood circulation, 2XU Compression helps reduce swelling in feet and ankles and lowers the risk of blood clots, Deep Vein Thrombosis (DVT).

Can 2XU Compression help Before Exercise?

    • Improves Circulation for Faster Warm-Up - Graduated compression increases blood circulation to the heart and lymph nodes for a faster, safer warm-up period before exercise.

THE NEW 2XU PRODUCTS YOU'LL LOVE

The MCS line from 2XU takes compression to a new level. MCS stands for Muscle Containment Stamping. MCS is a revolutionary fabric support system traced over key muscle, tendon and fascia groups to focus greater compression power to wrap precise areas and reduce muscle oscillation and damage.

Elite MCS Compression Calf Guards and Tights offer unparalleled power and protection against muscle trauma during activity. Graduated compression also offers recovery benefits post exercise.

 2XU PRODUCTS AT ST. PETE RUNNING COMPANY

If you're eager to maximize your workouts with 2XU Compression products, such as tights, calf sleeves, socks, and more, visit St. Pete Running Company where you can try 2XU products on 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.