Garmin vivofit Fitness Band

10 04 2014

vivofit

We all know and love our Garmin GPS watches. They’re reliable. Accurate. Full of geeky technology. And give us everything we need for our runs. But Garmin has now entered into the world of fitness trackers with the release of the vívofit.

The vívofit is similar to other fitness bands in that it tracks your daily movements, activities and sleep patterns. But like all other Garmin products, they have additional features that set them apart.

-          vívofit learns your current activity level, then assigns an attainable daily goal. As you meet your milestones, vívofit will adjust your goal for the next day, gradually nudging you toward a healthier lifestyle.

-          The battery life on the vivofit is also insane lasting one, full year. Yep. You read that right. No need to charge it.

-          Syncing is simple. With the touch of a button, download all your information to Garmin Connect wirelessly. Your activities will sync with your current Garmin Connect account.

-          Since it’s water-resistant, you can also shower in your vívofit or get caught in the rain.

Oh. And did we mention the vívofit is compatible with Garmin heart rate monitors? Strap on your HRM, or buy the vívofit bundle pack with an HRM, and get accurate readings of your activities.

Price: $130 without heart rate, $170 with heart rate

If you have any other questions, let us know!





Diva Night

30 03 2014

We’re hosting our first Diva Night– a ladies-only shopping experience in the store– and we would love for you to attend! The event will be April 22 from 7-9pm. It’s {FREE} and open to everyone.  Grab a girlfriend and come on out!

Some of the highlights include Sports Bra Fittings with Moving Comfort, Chair Massages, Wine Tasting with Frederick Wildman Importers, cupcakes from Frost Bake Shop, plus raffles and giveaways. You don’t want to miss it!

Please RSVP to lovetorun@fleetfeetmemphis.com if you would like to join us.

Diva Night Roadrunner Ad-page-001





Elvis 5K Training 2014

12 03 2014

Elvis group

This summer, join Fleet Feet Sports Memphis to walk or run your first or a faster 5K (3.1 miles). The program is structured to help you cross the finish line of your first 5K in less than three months or to improve your current 5K pace time. Along the way we’ll be providing you with motivation to keep you moving, guidance and advice, weekly group training runs or walks, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury. Plus, you’ll have the camaraderie of others just like you and pacers/mentors on every group run.

  • When will we meet?
    The Elvis Presley 5k Training Program will meet twice a week for 10 weeks. The program starts June 9 and finishes with the Elvis Presley 5k on August 16. We will meet on Mondays and Thursdays at 6pm. Most of our walk/runs will be from Fleet Feet, but we may venture to other places, too!
  • Program Benefits:
    -PERSONALIZED, EXPERIENCED COACHING!!!!! – Two group runs per week – Training schedule -*Elvis Presley 5k Entry Fee* – Weekly e-mails from your coach with tips, advice, motivation, and training schedule – Access to online interactive workout log – Fleet Feet training tech shirt – Experienced mentors/pacers on every group run!
  • Cost: $90 before May 31, $110 after
  • Interested? Sign up here.




Fit Feature: Children’s Knowledge Station

27 02 2014

Ever wish you could work out at work? That’s exactly what the teachers at Children’s Knowledge Station get to do.

children's

Children’s Knowledge Station is a privately-owned Christian Pre-School in Bartlett that strives to keep both their parents and teachers in shape spiritually and physically. The school has a fitness instructor, Josh Nix, who goes to the center every Monday, Wednesday and Friday for an hour fitness class called “Daycare Bootcamp.” The classes have been going on for a little over a year, and they extend the invitation to any parents who would like to participate as well. Classes are held in the main hallway during the kids’ nap time, and all rooms are covered so teachers who want to participate are able to.  The team of teachers also shares healthy recipes with each other in hopes to counteract  the sweets that the children bring to school.   Not only are the teachers and parents getting and staying in shape with the bootcamp class, but they’re setting a great example for the kids.

Kudos to the Children’s Knowledge Station for their commitment to health and fitness!





Speed vs. Distance: What Causes Injury?

24 02 2014

10 miler 2

You’ve been running more miles. You’ve been running faster. And something begins to hurt. Which was the culprit? The longer runs or the quicker pace? It could be either. Or both. Most running injuries are caused from training—training too hard and/or training too often.

Trying to run too much, too fast and too soon can lead to a number of issues and put a damper on your running. It’s crucial, especially for beginner runners, to know when to back off and take it a bit easier to stay healthy and strong. In order to avoid injuries and get the most out of your training, you should consider the following:

- Only increase ONE of the following at a time: frequency (how many times per week you run), duration (distance or time you run at one time) or intensity (speed). Trying to up your mileage while also increasing your speed and distance is a dangerous combination. Focus on one of those at a time to help avoid common overuse injuries.

- If your goal is to jump from a 5K to a half marathon, focus on distance. If your goal is to run a sub-30-minute 5K, focus on speed. Cater your training to your specific goals so you can reach them healthy and successfully.

- Have a proper training schedule with appropriate workouts and recovery. Recovery and easy days are just as important as hard workouts and should be incorporated into your training. Don’t try to do speed work or long runs every day. One speed workout per week and one long run per week should get the job done.

- To keep your muscles from getting tight or stiff, do dynamic warmups before your run (warmups that include movement such as arm swings, leg swings, butt kicks, high knees, lunges, calf raises), and do static stretching after your run (stretches that you hold at least 30 seconds). Proper stretching can help combat common running aches and pains.

-Lastly, consider hitting the gym for some cross training. Work on your core and strengthen other muscles to keep your entire body strong and injury-free.

Questions about training? Stop by and ask anyone on staff!





Running Watches

13 02 2014

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Your training is getting more intense and your runs are getting longer. You’re thinking it may be time to invest in a running watch. But  with so many options available, where do you start?

Time/Intervals Only

If you only want to know how long you’ve been running or be able to set intervals (for instance when to run and when to walk), a Timex watch may do the trick. Prices range from $50-75 depending on the available features.

Pace and Distance

If you want to know how far you’ve run (without having to drive your route in your car), a GPS watch would be the way to go. Basic models start at $100 and go up to $400, with increasing features and data/metrics.

Soleus makes a great, basic GPS watch for $100. It will track distance, pace and give estimated calories burned. The basic model, however, doesn’t upload to an online site that tracks your workouts. For uploading capabilities, the Soleus 2.0 is available for $150.

The Forerunner 10 is Garmin’s most basic and simple running watch. It tracks pace, distance, estimated calories and uploads to Garmin Connect where you can track your workouts. It retails for $130. Unfortunately, there’s no heart rate capability and battery life is only 5 hours when synced to the GPS satellite.

Heart Rate/Pace/Distance

Incorporating heart rate in a running watch is a bit more of an investment. The calories burned will be more accurate with a heart rate monitor, and you can also set training heart rate zones.

The Nike+ GPS watch retails for $170, and a heart rate monitor can be added on for $70. The Nike + GPS watch tracks distance, pace, calories burned and uploads to Nike+.

There are several models from Garmin that can be purchased with or without heart rate:

Garmin 210: ($200 without heart rate, $250 with heart rate). The 210 offers pace, distance, calories burned and uploads to Garmin Connect.

Garmin 220: ($250 without heart rate, $250 with heart rate). In addition to the features of the 210, the 220 uploads wirelessly to Garmin Connect and has a Live Tracking feature so family and friends can keep tabs on you on a long run or during a race. The 220 also vibrates at the end of each lap, making it easier to know when you hit your splits.

Garmin 620: ($400 without heart rate, $450 with heart rate). In addition to the features of the 220, the 620 estimates your VO2 max, has a recovery advisor and race predictor and also measures running dynamics. The 620 can also sync to Garmin over a wireless internet connection, while the 220 syncs via a smartphone’s bluetooth connection. Also, the 620 has a touch screen for easier use.

For the adventure racer, we also carry the Garmin Fenix.

These are only a handful of the features these watches offer. For more information or details, stop by the store and get the run down from anyone on staff.





Stretching: When, Why and How

10 02 2014

Did you know that improper stretching is the second leading cause of running injuries?

Stretching poster-page-001

Many experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility.

Stretching Tips

Never bounce while stretching because you can tear or pull the muscle you are trying to stretch. Also avoid stretching too quickly, as the muscle will respond with a strong contraction and increase tension.   Stretch slowly, and hold the stretch for a minimum of 20 to 30 seconds.  Remember, only stretch once your muscles are warm either after a thorough warm up or after your run.

Basic Stretches for Runners

Find an upright pole or wall that will support you for leaning into on some stretches. You will start at the top of your body and work your way down.

Head Circles:  Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.

Quadricep Stretch:  Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your buttocks.  Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.  (For some, it is more comfortable to use the hand from the opposite side).
Hold for 20-30 seconds, then switch legs.

Hamstring Stretch #1: Lie down with one leg straight up in the air, the other bent with foot flat on the ground.  Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot.  Push only to the point when your muscles contract.  Hold for 20-30 seconds, then switch legs.

Hamstring Stretch #2:  Stand erect near a chair or table about 18” high.  Place one foot on chair with heel down and toes pointing up.  Lean forward with a straight back until you feel a slight stretch in the back of your leg.  Hold for 20-30 seconds (keeping the back flat), then switch legs.

Calf Stretch: Stand an arm’s length from a wall/post.  Lean into wall/post, bracing yourself with your arms.  Place one leg forward with knee bent – this leg will have no weight put on it.  Keep other leg back with knee straight and heel down.  Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.  Repeat with other leg.

Achilles Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.

Questions about stretching? Ask anyone on staff!








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