SPRC Blog

5 ESSENTIALS FOR RECOVERY THAT MAY SURPRISE YOU May 15, 2018 10:03

What To Do After a Run, Walk or Gym Workout

 

5 Essentials for Recovery

After a workout, these five essentials can help you maximize your recovery time, leading to improved performance and quicker returns to your next workout. And some of them may surprise you!

 

1. OOFOS - Our first suggestion is to take off your running shoes and put on a pair of Oofos Sandals. These recovery flip flops are ideal for your feet after a walk, run, or gym workout. The arch support will give your feet time to transition from the workout and help with recovery.

2. HYDRATION - We can't stress this enough. Stay hydrated!! Especially after a workout, take in some electrolyte fluids to replenish what your body has lost during the run, walk, or gym conditioning. Water is important throughout the entire day whether you've done a workout that day or not.

 

 

3. FOAM ROLLING - The best thing you can do for your muscles before and after a workout is foam rolling. If you're new to foam rolling, start out with a few minutes on sore muscles and feel the awesome effects of foam rolling recovery which include releasing lactic acid and smoothing out muscle knots for improved performance. We've also got foam rolling classes! Check out our EVENTS page to see when the next foam rolling class or Run and Roll takes place.

4. CARB & PROTEIN INTAKE - Eating carbs and protein after a workout will significantly help with recovery. Carbs will get your energy back and protein will help rebuild muscles. Shoot for about 20 grams of protein post-workout. Especially if you have dietary restrictions, make sure to find ways to replenish what you burned.

5. COMPRESSION - During and after a workout, compression is a great way to increase blood circulation and decrease muscle oscillation. In simple terms, compression makes you feel less sore. Whether you choose to wear compression during or after the workout, there is a great recovery benefit to compression tights, shorts, and socks.

     

     

     

    Come in to St. Pete Running Company

    and Get Your Recovery Essentials

    BONUS! Come in and spend 15 minutes in our Recovery Air Boots!!
    Address: 6986 22nd Ave North, Saint Petersburg, Florida 33710
    Phone: 727-800-5043
    Store Hours:
    M-F: 10:00 a.m. to 7:00 p.m.
    Saturday: 10:00 a.m. to 6:00 p.m.
    Sunday: 12:00 p.m. to 5:00 p.m.

     

     

     

     

     

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


    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.


    7 TIPS FOR RUNNERS IN A RUT June 15, 2016 12:57

    Stuck in the Middle?

    Advice for the Mid-Level Runner

    Have you noticed that as time goes on, it gets harder to get faster? Early in our running careers, the gains come easy and often. Later on, it gets tougher.
    Here are 7 Tips for Intermediate Runners that will help push you along:

     

    • Change Things Up - If you fall into a rut or routine, find ways to change it up to prevent a lack of improvement.
    • Make Recovery a Priority - When it comes to running, recovery is very important. Don't push yourself into exhaustion. Make time for recovery.
    • Get the Necessary Tools - You're no longer a newbie, so get what you need to succeed as a runner. Foam rollers and Compression Apparel are essential for serious runners who want to prevent injury and recover from sore muscles.
    • Alternate your Shoes - One pair of shoes should be for shorter runs and one should be for longer runs. Check out THIS BLOG to find out more.
    • Make Realistic Goals - Don't compare yourself to "old" you from a few years ago. We are older now than we've ever been before. That might mean adjusting workouts accordingly.
    • Be Prepared to Change Shoes - Just because you've always worn a certain shoe doesn't mean it will always work for you. Be prepared to try out other shoes that might be better for you as you evolve as a runner.
    • Be Happy with Who You Are - Don't worry about what other people think. Unless you're a professional runner, your race times don't define who you are (even then, they only define your professional ranking). Be proud of your daily running accomplishments.

     

     

     

    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.


    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.