5 RUNNING SAFETY PRECAUTIONS YOU MIGHT NOT BE TAKING (BUT SHOULD BE) July 6, 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
Mon-Fri: 10AM - 7PM
Sat: 10AM - 6PM
Sun: 12PM - 5PM
Blogger Bria is a customer service manager at St. Pete Running Company.
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 PrizesEach 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.
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).
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 firstname.lastname@example.org
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.
NUTRITION AND RUNNING: WHAT YOU NEED TO KNOW February 23, 2016 11:01
Guest blog by Eric Lawton, NESTA Certified Fitness Nutrition Coach and owner of Max Muscle St. Pete
FUEL THE RIGHT WAY FOR YOUR RUN
What type of pre-, intra- and post-nutrition do you need for the sport of running?
The answer: It Depends!
First, you must determine your exercise goals. Ask yourself what type of running you'll be doing. The nutrition required to train for a distance marathon is vastly different from the nutrition required by a runner looking to lose body fat. Without getting into a lengthy science lesson, let's cover a couple of basics that benefit all runners.
POST-WORKOUT BASICS FOR NUTRITION
The 30 minutes or so immediately following exercise is the single most important window in an athlete's day where proper nutrition is hypercritical. We call this the post-exercise anabolic window. All exercise creates metabolic stress on the body which triggers numerous biological chain reactions including hormone production. Without recovery nutrition, the athlete will experience negative progression in performance. Post exercise needs:
High glycemic carbohydrates to replenish lost glycogen stores- includes bananas, melon, honey, white bread, white rice, sugar
Amino acids from protein to repair damaged muscle cells- includes whey
Vitamins and electrolytes to provide the 'blueprints' for the carbs and protein to be used properly.
Fast acting carbs reload depleted glycogen and spike insulin raising blood sugar to help flood muscles with nutrients.
Protein needs to be immediately available for use without added digestion. An ideal post-exercise protein is a whey hydro-isolate protein supplement mixed with water, juice or other liquid of your choice. The amino acids will 'ride along' with the insulin blood sugar spike from the carbs and repair damaged muscles so you will be ready to exercise again.
Have other questions? Don't let the name fool you....Max Muscle St. Pete is staffed with certified fitness nutrition coaches for all athletes.
Max Muscle St. Pete
6848 22nd Ave N, St. Petersburg, FL 33710