Last-Minute Race Day Tips

Race day is upon us!  Many of you are running the Derby Festival Marathon or the Flying Pig Marathon in the upcoming week, so it's time to start figuring out your plan for race day.  Race day can be overwhelming and nerve wracking, so it's best to think about all the little details well in advance.

To start, a small warm up is always good.  You don't want to waste any energy or overdo it before a marathon, but with early start times, you should try to walk or run for 5-15 minutes prior to the event so your muscles are prepared for the task ahead of them.  A little bit of warming up can minimize your risk of feeling too tight early in the race.

The next, and possibly most important, tip is to pace your early miles very carefully.  In most cases, these first miles will decide how you feel in the last miles of the race.  Plan to run a conservative pace starting out, or consider tagging along with a pace group.  It is so easy to get caught up in the excitement of the race and think it feels so easy, but if you are using more energy than you are used it, it will catch up to you be the end.  Remember that more often than not, a slower start will result in a faster finish.

Another critical thing is to stick with your routine.  Use shoes and clothes that you have trained in and feel comfortable with.  Eat food that you know won't upset your system.  This is not the time to try a new type of fuel your friend recommended or wear a new outfit you bought at the Expo.  Just go with what works!  To make sure your routine doesn't get thrown off, remember to give yourself plenty of time on race day, too.  Logistics can be a nightmare with so many people trying to get to the same place, so give yourself extra time to find somewhere to park, locate the restroom, get in your corral, etc.  No need to add extra stress at the last minute when you have to sprint to the start line because you didn't leave yourself enough time to park.

You also need to hydrate, hydrate, hydrate!  A couple of days before the race you should start pushing your fluids, and you should continue this throughout the race and when you are finished.  Performance is seriously hampered when you are even a little bit dehydrated.

With all of this in mind, trust in your training and have fun!  You already did all the work - you will do GREAT.  Please stop in the store and let us know how you do in your race.  We would love to see pictures!  Good luck!!

Why Train for a 5K?

Why run/walk?
o   Physical and Mental Challenge (Accomplishment of Goals)
o   Stress Relief
o   Added Energy
o   Social Activity/Meet New People
o   Toned Muscles
o   Burn calories – eat more or lose weight!
o   Runner’s High
o   New wardrobe
o   Train Mind – Perseverance, Focus, Determination, Work Ethic, Self Motivation
o   Health Benefits
        §  Healthy weight (lose or maintain)
        §  Prevent Muscle and Bone Loss (Use it or lose it!)
  §  Reduced Risk of Diseases Like Heart Attack, Stroke, Breast Cancer, Diabetes
        §  Boost Immune System  (Higher Concentration of White Blood Cells)
  §  Builds Confidence (Defeat Obstacles/Challenges, Healthy Self-Image)

How to Avoid Injury
o   Develop Core Strength
o   Warm-Up
o   Stretch After Running
o   Relax (Minimize Tension in Shoulders, Arms, Face)
o   Good Form (Stand Tall, Hips Under Shoulders, Shorter Strides)
o   Listen to Your Body
o   Build Mileage and Intensity SLOWLY Over Time

Follow a Training Plan (Like OURS!)
o   Adjust and Go At Your Own Pace
o   Enjoy It and Have Fun!

If you've ever wanted to run or walk a 5K, this is the perfect time to act on it!  Come train with us!  Our free training groups start Saturday, May 18th at the store in Edgewood and Monday, May 20th in Burlington at England-Idlewild Park.  The Edgewood groups (intermediate and Couch to 5K) will meet Tuesday evenings tat 6:30 PM and Saturday mornings at 9:00 AM, and the Burlington Couch to 5K group will meet Monday and Thursday evenings at 6:30 PM.  We have great pace coaches for every ability, and we provide routes, hydration, and lots of encouragement!

Learn more at one of our informational meetings (all held at the store).  We hope to see you soon!
         
Info Meetings:
May 8th - 6:30PM
May 11th - 9:00AM
May 13th - 6:30PM
May 16th - 6:30PM

Pamper Your Feet!

It's the first day of April, which means several things.  Reds Opening Day!  Warmer weather.  April Fools Day.  And race season is just around the corner!

If you've been fitted for a good pair of running/walking shoes, you have taken the first step in taking care of your feet.  The next thing you'll need is something comfortable to wear when you aren't working out (or something to put on your feet as soon as your finish your race!).  Injuries like plantar fasciitis are so common when people start wearing $2 Old Navy flip flops in the summer, as they provide no arch support and are terrrrrible for your feet.  We have a HUGE collection of summer sandals in now that feel amazing and provide great arch support.  Keen, Teva, Oofos, Spenco, Sole, Merrell... if you want it, we have it!  From waterproof hiking style sandals to fashionable thongs and slides that are actually good for your feet, you have to try a pair for yourself.

I was as guilty as the next person of wearing flats to work and cheap flip flops by the pool, but I soon found out how uncomfortable foot pain can be.  Our feet don't get better over time, so do what you can to protect them and keep them happy now!  Stop by the store and let us help you find the perfect pair for you.

Little League Track

Track and field is one of those sports that a wide variety of people can be good at and enjoy. From sprints to distance to jumping or throwing events, the skills needed to be a talented track and field athlete are developed when we play other sports growing up. But many people shy away from track thinking they don’t like running (probably because it was usually a punishment in their other sports) or that they don’t know if they will be any good.

As my high school track coach, Jerry Mohr, always used to say, “No one ever grew up playing little league track!” It’s so true; the sport is brand new to everyone when they come out that first year. If you get started in middle school or early high school, you are starting at the same time as everyone else! Track is such a rewarding sport, as it combines team oriented camaraderie with individual competition. And the best thing about it is that you can keep running and competing for your entire life.

Track is a simple sport to get started in because you need almost no equipment! You should get fitted for a good pair of training shoes so you don’t get injured, get some moisture-wicking socks in your life, and buy a pair of track spikes to compete in- way better than the cleats, pads, mouth guards, etc. required with many other sports! Spikes are light-weight shoes that get you up on your toes to help you race faster at meets. They typically only cost about $60 and high school and college athletes get a 20% discount on them at Tri-State Running Company! Many teams come out as a group for a spike night where the employees at the store can fit each athlete for a spike that matches both their feet and their event.

Whether you (or someone you know) are thinking about going out for a track team or wondering what this sport is all about, this is the year to find out! Go watch a meet to see the excitement on someone’s face when they hit a new personal best time or the teamwork it takes to be successful in a relay race. Track teaches athletes from a young age to set goals, overcome a variety of difficulties to meet them, and to believe in themselves. I couldn’t recommend it highly enough, as my own experiences with the sport couldn’t have been more positive. Throughout my high school and collegiate career as a track athlete, I met some of my best friends and most encouraging mentors. I learned what my body and mind were capable of, and that makes a difference each and every day in what I can accomplish in other areas of my life. When you decide track might be for you, stop by Tri-State Running Company to try out some spikes and learn more about the sport!

Exhausted? Don't Let Spring Forward Ruin Your Day!

If you are feeling anything like me today, you want to crawl back into bed, pull the covers over your head, and go back to sleep for most of this rainy day.  Daylight Savings Time is an evil, evil ritual.
Due to the fact that I feel like I might collapse from exhaustion at some point today (and I have to assume I'm not the only one), I decided to share some natural energy boosting tips for those of you who aren't having success pounding back 17 cups of coffee this morning.

Here's the first good news of this blog post - we are going to make it through today!  You know what the best natural energy booster is?  (You know what I'm going to say, don't you?)  EXERCISE!  Even though working out is about the last thing you feel like doing when you are exhausted and wanting to curl into the fetal position under a heated blanket, increasing your physical activity increases energy.  Even as little as 10 minutes of brisk walking can boost energy for as long as 2 hours.  So, if you haven't gone out for your run or walk today, try to squeeze it in sooner rather than later so you can get through the rest of the day!

The other way to boost your energy levels naturally (and quickly)?  Proper nutrition!  Start your day off with a balanced breakfast, drink lots of water, and make sure you get plenty of critical nutrients from fruits, vegetables, lean meats, etc.  If you're feeling sluggish today, try to limit your sugar intake and eat more whole grains.  It's all about keeping your blood sugar constant, as any big spikes are only going to make you feel more tired.  Last, but not least, try to snack on healthy foods to keep your energy up throughout the day.  Try eating something with a combination of carbs (for a quick energy boost) and protein (for lasting energy) like peanut butter on whole wheat crackers.

If all else fails, take a power nap!  Take heart in the fact that next time dreaded Daylight Savings Time hits us, we will be getting this hour back.  Good luck staying awake today!

Pain in the Plantar Fasciitass (See what I did there?)

Marathon training mileage is ramping up.  Financial times are tough and people are using their running, walking, and everyday dress/casual shoes a few hundred miles more than they should.  Our feet are abused and overused in general.  There are several reasons why so many people are suffering from Plantar Fasciitis, but the important thing is that none of them are happy about it.

Plantar Fasciitis is pain in the arch or heel of the foot and is generally pretty difficult to kick once you have it.  Doctors may suggest everything from Cortisone shots to time off to specialized orthotics.  If you are suffering from this type of injury, the most important thing is making sure whatever you are doing to get rid of it is also going to keep it from coming back.  For most people, this means establishing a routine of a battery of strengthening and stretching drills.

As part of a Plantar Fasciitis remedy, you really want to focus on stretching your lower calf.  It's all connected, and often this is the cause of a bad case of arch or heel pain.  You can use a foam roller or Trigger Point Therapy tools to get some great deep massage results and loosen up a tight lower calf.  Stop in and we can give you several good exercises to get you started, or you can sign up for one of our free injury screens to speak directly to a physical therapist, orthopaedic surgeon, or chiropractor!

Beyond the exercises, keeping Plantar Fasciitis away is a lifestyle change.  It can mean wearing an insert in your shoes every day or switching to more supportive footwear, even for work and casual use. You will also need to continue strengthening and stretching even when it's not flared up, or it might come back!  We carry tons of products at the store from flip flops with arch support to massage products to supportive socks.  Stop by and let us help you!

If you've had a battle with Plantar Fasciitis (and so many of us have!), feel free to comment and share your words of wisdom about what worked for you with us!

Be Your Own Valentine Every Day!

Valentine's Day is a day most often spent pampering those we love, giving gifts, and generally showing our friends and family how much we care for them.  This is WONDERFUL.  The problem is, when do we do this for ourselves??

This year, take some time today to love yourself!  Make your health a priority, and you'll have more energy and be around longer to spend time with everyone else.  Focus on healthy habits from nutrition to exercise to sleep, and you will be giving the greatest gift to your "other" Valentines... a fit and happy YOU! :)

 

If you're new to fitness and healthy living, you're not alone!  It can be super overwhelming to figure out where to start, so don't do it by yourself.  Let us help!  From our free beginners running groups to our cross training classes and nutrition clinics, we want to help you make YOU a priority.  Check out our website at http://tristaterunning.com/training-tri-state-5k.html to learn more about our 5K training groups starting next week.

Happy Valentine's Day! Enjoy your time loving on everyone else today, and start loving on yourself tomorrow.