SPRC Blog

5 RUNNING SAFETY PRECAUTIONS YOU MIGHT NOT BE TAKING (BUT SHOULD BE) July 06, 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

727-800-5043

Mon-Fri: 10AM - 7PM

Sat: 10AM - 6PM

Sun: 12PM - 5PM

 

 

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


8 WAYS TO KEEP THE WEIGHT OFF THIS CHRISTMAS December 31, 2016 13:46

 Trying to Stay Fit this Holiday Season?

 

Let Us Help with These Bright Ideas!

1. Plan Your Runs

Whether you run in the morning, afternoon, or evening, make a plan for your weekly running routine, and stick to it!

2. Eat Smaller Portions

It can be easy to eat more than what our bodies require for fuel when there are so many holiday parties to attend. Make sure you pay attention to when you feel full and decline any extra helpings.

3. Drink a Bottle of Water Before Meals

This is a good habit to form. Our bodies need plenty of water during the day, especially when training for races. Right before a meal, drink a bottle of water for hydration and to help prevent overeating.

4. Join a Running Group

The best type of running groups? The free kind! At St. Pete Running Company, we host free Group Runs every Monday and Thursday at 6:30 PM. There are also a variety of groups that meet at different times and locations throughout Pinellas County. Find one that works for you!

5. Eat Three Meals a Day

Instead of snacking throughout the day, where it's easy to lose track of how much is consumed, eat three meals at regular times. Make sure you're including plenty of veggies throughout the week.

6. Avoid Unhealthy Snacking After 8:00 PM

When it's time to start winding down and getting ready for a good night's sleep, drink water and avoid unhealthy snacks and desserts that will not digest as well while you're sleeping.

7. Get 8 Hours of Sleep

Why is it important to get 8 hours of sleep when it comes to maintaining a healthy weight? Getting a full night's rest regulates your metabolism, helps with mental clarity, and reducing feelings of fatigue.

8. Don't Skip Breakfast

It truly is the most important meal of the day! When you "break the fast" of your full 8 hours of sleep, you need a healthy breakfast to replenish your supply of glucose and other essential nutrients to keep your energy levels up throughout the day.

 

 

 

 

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


5 TIPS FOR YOUR FIRST HALF MARATHON September 06, 2016 13:55

 First Half?

Take a Look at these Essential Tips

 

  1. Build up to higher distances gradually

If you’ve never gone more than 3 miles, it’s not a good idea to have your next run be a 10-mile run. Take a few weeks to gradually increase your mileage and build up to the higher miles.

  1. Don’t try to increase speed on longer runs

Longer runs should be done at a steady, slower than average pace. Doing speedwork training, or short distances at slightly higher pace, will be much more effective when it comes to helping your pace increase.

  1. Take time for recovery

Not only is a recovery run (very slow pace) needed on a regular basis during training, but taking a day off should be part of your routine. A walk or swim is considered active recovery, so you can use cross training as a recovery day. Also get plenty of sleep!

  1. Swap between two pairs of running shoes

If you can, purchase two pairs of running shoes for your half marathon training. One shoe should be a trainer for shorter distances. Often, this is where a lightweight shoe is helpful. One shoe should be a longer distance trainer. A bit more cushion is usually ideal for that second shoe. Most importantly, make sure to get a proper fitting for the running shoes prior to purchasing so you don’t end up in the wrong type of shoe.

  1. Fuel during your training

It’s important to fuel your body, especially for distance running. As your body’s electrolytes become depleted, water is simply not enough for endurance training. Find what works for you and stick with it during the race. No new nutrition on race day! Protein and carbs are important to consume after the race.

 

Ready for your shoe fitting? Come into St. Pete Running Company!

Our StrideSmart Fitting Process is a one-of-a-kind analysis that will help you get into the best shoes for YOU!

 

 

 

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


WANT TO TRY RUNNING ON A TRACK? HERE'S YOUR CHANCE! June 21, 2016 20:59

Come Try Track Training for Free on June 22nd


We recently started a Track Training Program and we are delighted by how well it's going. People are having fun, working hard and already seeing results.

Come out Weds, June 22nd at 6:30 PM for a free session!
First timers, please arrive by 6:15 or sooner.
Location: Admiral Farragut Academy Track, 501 Park Street North, St. Petersburg, FL. 

 

Read on to see what participants have to say about our Track Program.

Here is what people have to say about our program.

"Track workout is VERY well structured. I'm running faster than I thought I would. My goal is to do a 5K in less than 30 minutes. This workout is going to help me achieve that. The whole environment with all the camaraderie is supportive. That's what I like best. Meeting great people." ~Donna

"This is my first time at track workout and it is fantastic. It helps to have other runners around. The people are so friendly and helpful." ~Sue

"I love it. The Coaches are the best. They believe in us." ~VJ

"I come every week. I've never run on a track before and it's definitely the best surface to run on. I finally learned what a 400 is. This workout is making me run faster. Well worth it." ~Richard

"I'm enjoying it very much. I haven't run on a track in 30 years, and I missed it. I'll be coming out every time as long as the program is going. Helps me run fast. I love it." ~Jonathan

"This is my first time at track workout. Great coaches and speedwork. This has helped push me more than I would've pushed myself. I like having someone to chase." ~Lisa

"I've been coming every week. It's great and I'm loving it. With everybody here, I can keep going. Someday I'm gonna be as fast as Coach Cody and Coach Chris." ~Bob

"I feel pushed to succeed, but not out of my comfort zone. Track workout gives me a great sense of pride. I just like running with others." ~Sam

 

 

 

 

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

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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.