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.


    12 CHRISTMAS GIFT IDEAS FOR HER AND FOR HIM December 03, 2016 14:41

     Need Gift Ideas?

     

    Here's Our 6 Christmas Gift Ideas For Her and

    6 Christmas Gift Ideas For Him!

     

    *HER*

    1. Gift Card for Shoe Fitting

    Perfect for the runner and walker when she needs shoes! We'll take HER through our StrideSmart Fit Process for just the right pair.

    2. Really Good Running Socks

    All of our running socks have wicking fabrics and are extremely comfortable. And some cute colors for HER.

    3. Sports Bra (or Gift Card for Sports Bra Fitting)

    If you want us to fit HER for the perfect bra, feel free to get a gift card! Check out THIS BLOG for more details about a great bra fitting.

    4. Under Armour Outfit

    We now carry Under Armour clothing that she's going to love. Come in and pick an outfit or get a gift card so she can pick out HER own.

    5. Massage Ball MB5

    One of the best massage balls for the hips and glutes. She will love it!

    6. Garmin Watch

    When you really want to spoil HER! We've got a great selection of Garmin smartwatches.

     

     

    *HIM*

    1. Gift Card for Shoe Fitting

    Perfect for the runner and walker when he needs shoes! We'll take HIM through our StrideSmart Fit Process for just the right pair.

    2. Really Good Running Socks

    All of our running socks have wicking fabrics and are extremely comfortable. And color options for HIM.

    3. Compression Pants or Shorts

    Compression tights and pants for HIM made by 2XU are excellent for racing and recovery. They decrease muscle soreness and help increase blood flow.

    4. Under Armour Outfit

    We now carry Under Armour clothing for HIM that he's going to love. Come in and pick an outfit or get a gift card so she can pick out his own.

    5. Foot Massager

    After a long day, he will love kicking back and rolling his feet on this foot massager.

    6. Nutrition

    Fuel is important for HIM while he is training and racing. From tablets, gels, chews, protein bars, and more, find a variety of flavors that he'll enjoy.

     

     

     

     

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


    Top Six Christmas Gift Ideas from St. Pete Running Company December 05, 2015 12:30 1 Comment

    How many weeks left until Christmas?!?

    Yep, December 25th is right around the corner. THREE WEEKS away to be exact. If you're scrambling to find the perfect gifts for friends and family, look no further! St. Pete Running Company has you covered, even for those hard-to-shop-for friends and relatives.

    Make this holiday a special one with these great gift ideas.

    1. Gift Cards - How do shop for a picky person? Gift card! The great thing about a St. Pete Running Company Gift Card is that it's a unique, one-of-a-kind gift that supports a locally-owned business.

    2. Sunny Runner Christmas Ornament - Another one-of-a-kind gift! The limited edition Sunny Runner Ornament features our logo and a tropical background with a palm tree decorated for Christmas. A must-have for every tree.

    3. Trigger Point STK, Foam Roller, or Massage Ball - You can't go wrong with any of the Trigger Point items. They are great for active and sedentary people. Like a toothbrush for your body, the STK, foam roller, and massage ball smooths out muscles and helps with soreness.

    4. St. Pete Running Company Shirts, Vests, and Jackets- Keep the one-of-a-kind theme going! Come into the store and browse through a wide variety of tops featuring our Sunny Runner logo.  Our long-sleeve tech shirt is a best-seller with several options for men and women.

    5. SOCKS - Feetures, Bolega, Swiftwift, 2XU Compression Socks, and Sunny Runner Socks - For that tough to buy for friend or relative, you can't go wrong with socks. Check out the many options we have, including our one-of-a-kind Defeet Sock with the Sunny Runner Logo.

    6. Garmin Forerunner 630 and FR 235 Smartwatches - Looking to really surprise someone special? The all-new FR 630 and FR 235 are now available! Come in to the shop to find out all about the latest features with these Garmin GPS Smartwatches.

     

     

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


    THE TEN-STEP FOAM ROLLING ROUTINE November 30, 2015 10:53

    If you've been to our free foam rolling class, you know just how valuable foam rolling can be for your muscles. Like a toothbrush for the body, using a foam roller smooths out muscles, works out knots, and decreases injuries to help runners, walkers, joggers, and athletes of any kind maximize their potential.

    Here's a simple foam rolling routine to help you make foam rolling a regular habit. The first five steps give specific foam rolling routine suggestions. The last five are essential foam rolling tips.

    10-Step Foam Rolling Routine

    1. Begin by sitting on a comfortable surface such as a yoga mat with the foam roller directly behind you.
    2. Roll from the back down (mid-upper back, glutes, hamstrings, calves, ending in prone position with quads)
    3. Repeat three centered rolling motions in each zone, breathing evenly
    4. For the back, roll from mid-to-upper back with pause on spots with feedback
    5. On glutes and legs, angle slightly to the left and roll three times, then repeat with a slight angle to the right (about 45 degrees)
    6. Tip: Foam rolling can be done every day, before and after a workout
    7. Tip: Avoid joints and the bend at the hip, work the muscles around these areas
    8. Tip: Spend extra time on areas giving feedback (note: feedback is not pain, but the places where muscles announce they are in need of extra attention)
    9. Tip: To work on areas with feedback, pump the brakes, windshield wiper, and wheels go round and round (for the motion of the feet or legs)
    10. Tip: For shins, work on outer muscle only (not bone of inside shin) in a prone position and do a crunch with the roller moving along the shin muscle

     

    FREE TRIGGER POINT CLASSES COMING UP

    Our Free Trigger Point classes take place about once a month at St. Pete Running Company. Visit our EVENTS page to find out when we'll host the next foam rolling class.

     

     

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


    GRAND OPENING PREMIER RUN & FIT AT ST. PETE RUNNING COMPANY May 27, 2015 15:30

    RSVP TO OUR EVENT ON FACEBOOK

    On Thursday, June 18th from 6 - 9 PM, St. Pete Running Company is having a Grand Opening celebration for Premier Run & Fit. We are excited to welcome Dr. Eric Schweitzer of Premier Run & Fit to our location!

    The Group Run begins at 6:30 PM. Maggie on the Move, a Mediterranean food truck, will be parked in front of the store from 5:30 - 8:30 PM. There will be giveaways & prizes and a whole lot of fun! This is a great opportunity for a meet & greet with the PT who has been voted best Physical Therapist in Tampa Bay. Feel free to invite your friends!

     

    About Dr. Schweitzer


    Eric Schweitzer, DPT, OCS, MTC
    Board Certified Doctor of Physical Therapy
    Certified Manual Therapist

    Eric Schweitzer is a board certified Doctor of Physical Therapy and owner of Premier Run & Fit.  He is the only clinician in Tampa Bay that specializes exclusively in running injuries & enhancing running performance.  He offers a comprehensive running evaluation that clinically explores all facets of your running from mobility to strength to form.

    He was an adjunct professor in sports medicine at USF for years before entering private practice.  He has written several textbook chapters on various sports medicine topics, most recently on athletic foot and ankle injuries, and he has spoken at several national level conferences.

    He is certified in Active Release, certified in Manual Therapy, and is the only certified Pose Running form coach in Tampa Bay. 

    He's an avid runner and triathlete himself. His next race is the Sugarloaf Mountain Marathon in Maine on May 18th.  Besides running/triathlon, he also enjoys traveling, kayaking, fishing, and camping in his free time.

     

    About Premier Run & Fit

    Please call to make an appointment: 727-442-7500

    St. Pete Running Company is proud to welcome Premier Run & Fit to the store. Dr. Eric Schweitzer will be taking new clients right here in the store starting June 15th.

     

    Take Away More From Your St. Pete Running Company Visit

    With the addition of Dr. Schweitzer, we're very excited to provide our customer family with a more comprehensive experience in store. From our one-of-a-kind StrideSmart Fitting Process to Group Runs to Running Classes, we love to support the community and help people reach their fitness goals. Voted one of the best Physical Therapists in Tampa Bay, Dr. Schweitzer will be able to assist you with diagnosing, managing, and correcting your running or other sports-related injuries.

     

     

     

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