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.


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.


    READY FOR A HALF MARATHON? TRAIN WITH US! July 09, 2016 14:09 1 Comment

    Half Marathon Training Program 

    Want to run a Half Marathon? Join St. Pete Running Company for our Inaugural Half Marathon Training Course. The program is expected to cap at 50 people.

    What?

    This is a comprehensive half marathon training program for novice or intermediate runners.

    When?

    • The enrollment begins on Monday, July 11th
    • Training with our expert coaching staff commences on Saturday, November 5th
    • The target race is The St. Pete Beach Classic Half Marathon on the weekend of January 13-15th, 2017
    • Training will consist of 2-3 structured runs each week

      Why?             

      There are a lot of reasons why you should run a half marathon.

      • Accomplishment, physical fitness, weight management through the holidays, injury prevention and most importantly…. It’s FUN!
      • Camaraderie from dozens of other like-minded runners.
      • 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 primarily take place in and around St. Pete at Various locations.

      • 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 Wednesday nights at Admiral Farragut Academy, 501 Park Street North in St. Petersburg.
      • Recovery Run – A slow & steady run to help your body recover from the stresses of training. 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 half marathon 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 Night 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: $250 (Pre-enrollment rate is $199 if purchased prior to 11/5--that's only $20 a week!)

      • 10% Discount in store purchases until 1/15/17
      • Caps at 50 people

      Find Out More at our Info Seminars

      Half Marathon Info Seminar: Find out more and get your questions answered at these three Info Seminars
      • Tuesday, Aug 9th at 6:00 PM
      • Monday, Sept 12th at 6:00 PM
      • Thursday, Oct 27th at 6:00 PM
      SaveSaveSave

      THE SECRET TO INCREASING YOUR RANGE OF MOTION July 06, 2016 16:13

      Injured? Limited Functional Mobility? Try Ki-Hara.

      Karen Gonzalez employing Ki-Hara method on Cody Angell

      Physical Therapist in Store July 14th

      Karen Gonzalez will be seeing clients on Thursday, July 14th starting at 4:30 PM at St. Pete Running Company. Make your appointment today for your 30-minute session before the slots fill up! Cost is only $30 for expert advice and a demonstration of Ki-Hara. Call her at 727-481-1694 to schedule your session.

      About Karen

      Karen Gonzalez has been a registered physical therapist for 20 years. She's a Certified Ki-Hara Master Trainer and a Certified Level I Track and Field Coach with the USATF specializing in proper mechanics and treatment of injuries.

      What is Ki-Hara?

      Ki-Hara is an exercise system involving resistance stretching. Olympians and pro-athletes have attributed success to their stringent Ki-Hara training.

      Benefits of Ki-Hara include:

      • Increased Range of Motion
      • Improvement of Functional Mobility
      • Recovery and Decreased Muscle Soreness

      To find out more about Karen's expertise, visit her website.

       

       

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


      TRIATHLON COURSE AT ST. PETE RUNNING COMPANY May 26, 2016 13:47

      Tri Training at St. Pete Running Company

      Is the Tri Course For Me?

      First time triathlete? Interested in learning the basics? Want to improve on your tri skills? Then St. Pete Running Company has the perfect course for you! Whether you've done a triathlon in the past or you're thinking about signing up for your first one, you will benefit from attending our 5-week clinic with a team of experts guiding you through a friendly and non-intimidating format.

      What is a Triathlon?

      A triathlon is a race with three different physical activities: swimming, cycling, and running. There are multiple distances at triathlon races, including shorter sprint distances for first-time triathlon athletes.

      Swim


      Bike

      Run
      This Triathlon Course will be a 5 week clinic
      Orientation for the course will be at St Pete Running Company on Tuesday, June 14th at 6:30 PM.

      Sign-up in the store and get your questions answered during our orientation.

      Each participant will need to have their own bicycle and helmet. Recommended that everyone have a good pair of running shoes and goggles (available to purchase at St. Pete Running Company).

      Cost: $150

      First Training Session on Saturday, June 18th at 8:00 AM meets at St. Pete Running Company.

      The Triathlon training schedule includes 3 weekly sessions:

      • Tuesday Evening swim 6:30 PM
      • Wednesday night 6:30 PM track workout at Admiral Farragut
      • Saturday Morning 8:00 AM Brick session, which is cycling and an easy run in the same workout.  We will meet at St. Pete Running Company.

      We will be having a mock triathlon during the course to practice what a triathlon is like.

      Goal Race: Participants are encouraged to sign up for a triathlon. The Top Gun Tri race at Ft. Desoto will take place on July 23rd.

       

      Perks For Each Participant

      Everyone who signs up for the course will receive:

      •        3 weekly coached training sessions
      • Triathlon race number belt

      • 10% discount on everything in store during the course

      We hope you're as excited as we are about this awesome course! Please note that participants need to be healthy enough to perform physical activities from easy to medium and moderate vigorous levels.

      Questions? Email Jimmy jimmymichaelwilliams@gmail.com
      NOTE: This course has a maximum capacity of 15 participants. Sign-up must be done in store.