SPRC Blog

YOU ASKED FOR A 10K TRAINING PROGRAM AND WE'VE GOT ONE! October 07, 2017 14:00

Ready to Start Training For a 10K?

Join Our 10K Training Program

Want to run a 10K? Join St. Pete Running Company for our 6-week 10K Training Course. The program caps at 50 people.


10K Training Info Seminars:

Find out more and get your questions answered

Thursday, October 19th at 6:00 PM

AND

Thursday, November 16th at 6:00 PM

at St. Pete Running Company

What?

This is a comprehensive training program for novice or intermediate runners who want guidance and leadership to help achieve your 10K goal. You don't have to be a veteran runner to benefit from this training group. We'll get you to the finish line confident, healthy & happy.

 

When?

  • This six-week course commences on Saturday, December 2nd at 9:00 AM, meeting at St Pete Running Company.
  • The target race is St. Pete Beach Classic on the weekend of January 13th, 2018.
  • Training will consist of 3 structured & supervised runs each week including a long run, speed workout and tempo run.

    Why?             

    There are a lot of reasons why you should run a 10K.

    • Accomplishment, physical fitness, weight management through the holidays, injury prevention and most importantly…. It’s FUN!
    • Camaraderie from dozens of other like-minded runners.
    • Ease Into Longer Distances -  a 10K can help you become more confident in your ability to do longer distances like 15K, half marathon, and full marathon
    • Accountability – it’s much easier to make yourself go to training if you know there is a friendly & supportive group waiting for you to join them!
    • Guidance: We have an expert team of coaches who will guide you from start to finish. We believe in educating runners so expect to learn a lot about running throughout this course.

    Where?

    Training will take place from St. Pete Running Company, the nearby parks, neighborhoods and the Pinellas Trail.

    • Long Run – will vary throughout our area. Plenty will be hosted from our home location of St. Pete Running Company, 6986 22nd Ave North. You will be able to leave your belongings in the store and have bathroom facilities before/during/after training.
    • Threshold & Speed Training – This will be integrated into our highly successful track program which meets on Wednesdays at Northside Christian School track.
    • Tempo Run – A shorter run that starts at an easy, relaxed pace and gradually increases into a race-pace effort. These will take place on Monday nights at St. Pete Running Company or on your own from home.

    Who?

    This program is designed for Novice to Intermediate runners who usually share any/all of these goals.

    • Understand the importance of staying healthy and want guidance/leadership to help them achieve their goals.
    • Want to tick a 10K off the bucket list.
    • Want to run a faster time than they have ever gone before.
    • Hope to enjoy running and make sure they’re not going to get injured.

     

    Here's a clip from our Wednesday Track Program

     

    Participants should be in good health and cleared by a doctor to be able to run. You should be able to complete a 3 mile walk/run before joining the training group. Yes, it’s okay to take walk breaks. 

    Cost: $120

      • Discount for your St. Pete Beach Classic race entry
      • 10% Discount in store purchases until 1/14/18


      If you have more questions please call the store 727-800-5043 or contact  Coach Jimmy.

       

      Coach Jimmy

       

       

       

       

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


      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.


      HOW TAPERING WILL PREPARE YOU FOR RACE DAY November 28, 2016 19:00

      What You Need to Know About Tapering 

      Race season has begun and that means it’s time to plan for this valuable aspect of race preparation:

      TAPERING

      When your race is looming, it’s important to be prepared. Tapering is part of the training process and will help maximize your race day success.

      What is Tapering?

      Coach Jimmy Williams, a running and triathlon coach, puts tapering this way:
      “Tapering is a gradual decrease in activity duration and intensity to ensure you are in prime condition come race day. Racing is the easy part. Training is the hard part. Training requires progressive loading and recovery cycles over weeks and sometimes months before a race. Tapering can be done as far out as three weeks and as little as three days depending on the race distance. When done correctly, tapering gives an athlete the best chance to earn a personal record at their race and avoid injury from over-training.”

       

      How to Properly Taper For Your Race

      Here’s a scenario:
      Runner Ron’s next half marathon is two weeks away. In Ron’s training plan, he has scheduled workouts ranging from 5-10 miles all the way up to race day. How can Ron better prepare for a successful half marathon? Tapering! Ron can plan on decreasing his mileage prior to his half marathon.
      Here are Coach Jimmy's suggestions for Ron:
      Two weeks prior to his half marathon, Ron should look to decrease his weekly mileage by 20%. This means that Ron's long run should decrease from 10 miles to 8 miles, and each shorter run should also decrease accordingly. The week before the race, his long run should be no more than 6 miles. I would also tell Ron to not take the day off before the half marathon. We need to activate our muscles before a race rather than let them get stiff from inactivity. Ron should go out for an easy 2-mile run and throw in one or two short race-pace bursts that last for a minute or less.

       

      What Are the Benefits of Tapering?

      Tapering decreases the likelihood of injury. Rested, relaxed, and loosened muscles perform much better than tired muscles.

      Over-exertion prior to a race, especially a half marathon, can cause your race day performance to suffer. Tapering guides your body through easy and light workouts, a process that will assist your body’s natural tendency to store up for race day.

      The best benefit of all? Your full potential can be unleashed on the race course. Many athletes have seen better race times as a result of proper tapering.

       

       

       

       

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


      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.