SPRC Blog

HOW TO IMPROVE YOUR 5K: TIPS & ADVICE FROM ST. PETE RUNNING COMPANY May 23, 2017 11:53

Ready to Get Faster and Improve Your 5K Pace?

Advice & Tips from St. Pete Running Company 
Are you looking to improve your 5K races? Would you like to get better at pacing and get faster?

St. Pete Running Company has some quick tips and advice to share that will help you on your journey to improve your running.

  • SET GOAL PACE - One day of the week, run at your goal 5K pace during intervals (meaning for short distances, such as 400 or 800 meters.)
  • INCORPORATE EASY RUNS - Not every run should be at the same pace. Make sure you have easy runs scheduled in. They are just as beneficial as hard runs.
  • AVOID THE HEAT - Avoid the heat of the day. Try to run early in the morning or later in the day.
  • HYDRATE - Lots of water. Refill that water bottle throughout the day.
  • SWAP BETWEEN 2 PAIRS OF SHOES - Purchase a second pair of shoes. A lightweight model is ideal for some during a 5K and can take 3-5 seconds off your time per mile. Moderate/higher cushion shoes for longer mileage days.
  • CONSISTENCY - Remember that consistency is king. Make a schedule that works for you (including rest days) and be consistent for maximum benefit.
  • JOIN A RUNNING GROUP - Have a group that holds you accountable. You're more likely to show up if there are friends waiting to encourage you, and you can encourage them!

 

How to Make it STICK!

Ready to make the necessary changes to improve your 5K but don't know where to start? LET US HELP! 

Training, Coaching, Speedwork, Track, Group Runs, and More at St. Pete Running Company

Advice and Tips are great! But do you need some help when it comes to putting these ideas into practice? We're here to help!

At St. Pete Running Company, we are known for our one-of-a-kind StrideSmart Shoe Fitting Process. We evaluate your gate and analyze your functional movements, all while taking into account your running history and goals for the future. This process doesn't take long, and we can help you pick out the ideal pair (or pairs) of shoes for you!

FREE GROUPS EVERY WEEK! We host Group Run on Monday and Thursday at 6:30 PM for all levels from walkers to joggers. There's usually a fun theme which may include shoe demos, snacks, drinks, and discounts! First timers get a $10 Gift Card to the store.

TRACK AND SPEEDWORK - We've partnered with Northside Christian School, and they have generously allowed us to use their state-of-the-art track on Wednesday mornings! Track meets at 5:30 AM. For Speedwork, we meet Wednesday evenings at Walter Fuller Park (near the dog park) at 6:15 PM. Both Track and Speedwork have a $15 Drop-in rate, or you can pay for the 8-week session for $79.99. For more details, email Coach Jimmy.

COACHING WITH JIMMY - There are multiple options when it comes to training with Coach Jimmy from personal coaching, one-on-one coaching, multisport coaching, to swim coaching. He's taking new clients! Contact Jimmy via Email for more information.

 

 

Ready to take your running to the next level with coaching?

Email Coach Jimmy or Call the Store: 727-800-5043

 

 

 

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


4 REASONS TO HIRE A RUNNING COACH April 20, 2017 12:00

Ready to Take Your Sport to the Next Level?

Hire A Coach!

Maybe you've thought about hiring a running coach, but haven't taken that important step in your training yet. We're here to tell you all about the benefits of hiring a coach and why now is the time!

4 Reasons to Hire a Running Coach

1. Improve Performance

Most of us need help when it comes to training for a race. Sometimes that leads people to search for training programs online, but those programs are not tailored to you and won't necessarily be effective or even healthy for you. A coach works closely with you to tailor your workouts to your specific needs and goals, factoring in nutrition for a total approach that revolves around YOU! That means you can approach your race with confidence, and your coach can give you reasonable expectations about how to achieve a personal best.

2. Avoid Injury

When training with a coach, a professional approach will help keep you from overdoing it and becoming injured. A coach knows when to tell you to take a rest day, or take it easy during a certain workout. They know exactly what your goals are and how best to achieve them, so you can trust that they have your best interests in mind. Avoid injury by listening to the coach!

3. Train Responsibly in Summer Heat

It can be difficult to train in Florida's summer heat, and sometimes people will push themselves because they think they aren't doing as much as they were doing in the cooler months. A coach will help temper this tendency by providing appropriate summer workouts that will prevent you from getting overheated, dehydrated, and fatigued.

4. Make friends

When training with a coach, one of the best aspects is meeting other runners with similar goals. When weekly events like speedwork or track take place, you'll have the opportunity to train with other runners who are working with your coach. It's a great way to make friends, receive encouragement, and cheer each other on!

 

 

Train with Coach Jimmy

Looking for a coach? Look no further! St. Pete Running Company's Running Coach is Jimmy Williams, and he's taking new clients!

Find out more about specific programs, like Multisport Coaching, by visiting THIS LINK.

About Coach Jimmy:

Coach Jimmy has been a local runner since racing track & field for Dunedin High School. At Florida State University, he earned his Bachelors Degree in Exercise Science. Jimmy was also exposed to the sport of Triathlon at FSU and competed at the collegiate level all 4 years. Jimmy continues to race in a broad range of events and likes to race alongside his athletes. He's a natural encourager and doesn't believe in "yelling" at his clients. Most recently he completed his first Half Ironman, earning 3rd in his Age Group.

What his clients say:

"I started training with an online coach who was actually an accountant turned running coach, but she knew nothing about me and was unable to watch me run. I knew I needed a change so that’s when I decided to try Jimmy out. Jimmy kicks my butt when I need it but is understanding when I need him to be. Jimmy is knowledgeable, motivating and approachable. He never makes me feel inferior or dumb for any of the questions that I ask. Most importantly, Jimmy knows not only how to develop an athlete but also how to speak to an athlete because he is an athlete. Jimmy is an excellent coach and any athlete would be lucky to have him."

-Sarina

"Being coached by Jimmy is like having an insurance policy for my racing performance and improvements. He is thorough in his plans and makes a conscious effort to know specific details about my races and goals. Jimmy is patient and committed to proving I can accomplish my objectives."

-Daniel

"Jimmy is very knowledgeable of the sport, a reliable/responsible coach, totally approachable and easy to communicate with, and always listens to my concerns and needs. The training program he designs is tailored to my specific abilities and goals. With Jimmy as my coach, I have set running Personal Records in various distances, won my age group in a triathlon, and progressed as an athlete. I couldn't do it without Coach Jimmy!"

-Morgan

 

 

 

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

WANT TO TRY RUNNING ON A TRACK? HERE'S YOUR CHANCE! June 21, 2016 20:59 1 Comment

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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5 DAY STREAK AT ST PETE RUNNING COMPANY May 27, 2016 12:14 1 Comment

Let's Enjoy National Running Day All Week!

 

We're celebrating National Running Day (June 1st), but we couldn't fit everything we wanted to do into one day. So we've expanded the event into a week-long celebration!

The 5 Days of Running Challenge

What is Streak Week all about? No, it's not nude running. It's a running streak of 5 Fun Runs hosted by St. Pete Running Company!

Every day for a week starting on National Running Day (June 1st), we'll be hosting fun Group Runs for all levels, including walkers. Participants will receive one raffle ticket for each event they attend. There will be a drawing at the last event with the chance to win a gift card to St Pete Running Company.

Take the Challenge and Win Prizes

Each event you participate in you will receive a raffle ticket.  The more events you join us for the more chances to win a prize.  Everyone who participates  in the 5 Days of Running Challenge (walkers and joggers) will be entered in a drawing to win a St. Pete Running Company Gift Card!

Run With Us For A Week

DAY 1: Open Track Workout

Wednesday June 1st at 6:30 PM (meet at Admiral Farragut)

Track Night is a fun, formatted workout with expert coaches! Come early if this is your first track night (around 6:00 PM). If you haven't already, join our Run St. Pete Facebook Group. This is a great opportunity to check out the St. Pete Running Company track program at a hugely discounted cost (drop-in rate only $5). Meet at Admiral Farragut Academy Track, address 501 Park Street North, St. Petersburg.

DAY 2: SPRC Fun Run

Thursday June 2nd at 6:30 PM (meet at store)

Our Thursday Night Group Run is always a Fun Run! Meet at St. Pete Running Company for this casual walk/jog.

DAY 3: Friday Night Beer Run

Friday June 3rd at 6:30 PM (meet at store)

Join us for a Fun Run followed by beer! Meet at St. Pete Running Company for this casual walk/jog out and back on the Pinellas Trail. Then we'll enjoy some beers together afterward.

DAY 4: Roll, Run, Roll

Saturday June 4th at 9:00 AM (meet at store)

Let's Roll! Join us for this awesome workout where you'll give your muscles some much needed foam rolling. This will be especially important during the 5 Days of Running Challenge. Meet at St. Pete Running Company. We'll spend 20 minutes foam rolling, then we'll head out on a very slow-paced jog for 20 minutes, and we'll finish up with 20 minutes of foam rolling. Your body will thank you.

DAY 5: Sunrise Beach Run

Sunday June 5th at 8:00 AM (meet at Caddy's on the Beach)

This is the final Challenge in our streak. Let's Party! Join us for a Fun Run or Walk on the beach. We'll meet at Caddy's on the Beach located at 9000 W Gulf Blvd, Treasure Island, FL 33706. First, we'll run or walk a casual 5K or so on the beach. Then we'll celebrate Streak Week and enjoy breakfast and drinks at Caddy's. Specials just for us include $3 Mimosas / $5 Bloody Marys and 15% Off Entire Check. There will be complimentary bottled water. We'll also have a cabana just for our group. All are welcome! The drawing for a St. Pete Running Company Gift Card will take place here for all participants who completed the 5 Days of Running Challenge.

 

 

 

 

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.