New XC Tees!

20 08 2014

New for 2014, we have fun XC shirts in stock! These are FREE with the purchase of a pair of cross country spikes* or $20 each. Grab one before they’re gone!

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*Excludes sale spikes.





5 Do’s and Don’t’s for Race Day

15 08 2014

As the Road Race Series is in full swing, and many of you are training for various fall races from 5k’s to marathons, we thought we would put together some helpful tips to get the most out of your race day experience:

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DO:

- Hydrate and fuel well leading up to a race. It’s not necessary to “carb load” for a 5K or 10K, but eat good, nutritious food leading up to race day and make sure to drink plenty of water in the days before the race. And for longer races such as half and full marathons, incorporate more carbs into your diet the week leading up to the race. Not necessarily more food, but foods that have more carbs in them.

- Remember racing etiquette. If you need to walk or slow down, move toward the right shoulder so as not to cause a traffic jam. Use only one earbud or have your music turned down low enough to hear traffic as well as oncoming runners. And start at a place in the line that makes sense for your goals and pace. The quicker runners tend to line up at the start line with slower runners and walkers as well as strollers (if allowed) toward the back.

- Have a dress rehearsal (or two). Use a longer run leading up to the race to practice for actual race day. Wear what you plan to wear and eat what you plan to eat the morning and night before the race. Make sure there won’t be any surprises on race day.

- Thank the volunteers and law enforcement. A quick “thank you” will go a long way to these individuals who give up their early mornings to cheer you on and make sure you’re safe.

- Take a change of clothes and shoes. You’ll want to hang around after at the post-race festivities, but no one wants to be stuck in wet, sweaty clothes.

DON’T:

- Don’t try anything new on race day. No new food. No new clothing and definitely not new shoes.

- Don’t start off too fast. It’s easy to let your adrenaline rush cause you to start out too fast and then lose fuel later in the race. Shoot for negative splits, or speeding up throughout the race to finish faster than you started.

- Don’t stop the second you cross the finish line. Keep moving so as not to cause a backup in the finish line chute.

- Don’t litter. Taking a gel in the race? Don’t just throw it on the ground. Put it back in your pouch to discard after the race or find a trash can nearby.

- Don’t forget to have fun! Remember why you run in the first place. Have fun, smile, show good sportsmanship and enjoy yourself.





Tips for Staying Healthy During Marathon Training

12 08 2014

As many of us begin training for St. Jude and other fall half and full marathons, it’s important to remember some key steps to staying healthy and injury free throughout your training cycle. It’s easy to overdo it and stress your body beyond its limits, resulting in common overuse injuries or even burnout. Here are some tips to staying on the pavement and ready for the start line.89

Follow a scheduled training program. Plan your weekly runs and how you will increase in mileage from week to week. Find a training plan that works around your schedule and is doable and attainable with your responsibilities and obligations. And remember the 10% rule—don’t increase by more than 10% weekly.

Don’t “cram in” your mileage. While getting in your training runs, especially long runs, is important, don’t cram too much into a week. Miss a run? Don’t try to make it up. One run is not going to make or break your race.

Hydrate and recover. Drink plenty of water and replenish your electrolytes after hot summer runs. Drink ½ your body weight in ounces of water every day, and 4-6 ounces of water every 15-20 minutes during activity. And always try to consume some protein and carbs immediately following a hard workout to allow your muscles to recover.

Get your zzz’s. Try to get at least 6-8 hours of sleep per night so you will wake up feeling refreshed and energized for your run. As training and mileage picks up, your body will need the rest. If you find you are not sleeping well, you may be overtraining.

Take up some form of cross training. Go for a walk, try a Zumba class, check out yoga or take your bike for a spin one day per week to let your legs take a break from running. The cross-training will help build strength and endurance and likely even help with your pace.

Have some accountability. Find a partner or group to train with. Knowing you are supposed to meet someone for your run will make you less likely to skip out after a long or busy day. There are numerous run groups around town to check out, including free weekly runs at Fleet Feet Sports.

Have “dress rehearsals” for race day. Every long run should look exactly like race day. From apparel to fueling and even your dinner the night before the run, use your long runs for practice for the big day. The golden rule is to never try anything new on race day!

If you adhere to these tips and follow a structured training plan, you’ll be on the right track to reach the starting line healthy and cross the finish line strong.





Hoka Clifton Launch Party

6 08 2014

We’re excited to partner with Hoka for a special launch event for the new Clifton!

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Quite possibly the smoothest-riding shoe on the market, the CLIFTON offers incredible cushioning at an almost impossibly light weight. If you want to take the feeling of running on grass with you to the concrete jungle, look no further than the Clifton.

Join us Monday, August 11 at 6pm for a special edition of our Monday Night Fun Run! Hoka will have a full size run of shoes to demo on the run (come early to snag your size), gifts with any Hoka purchase (while supplies last) as well as snacks and drinks after the run. See you at the shop!





Crash Course in Nutrition for Runners

4 08 2014

As runners, our diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition can make or break a workout or a race, and what we fuel our bodies with can significantly affect how we feel and perform.

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First, let’s clear up some common nutrition misconceptions.

“I run, so I can eat whatever I want!” Your body needs to be fueled with the right nutritional balance to achieve peak performance. If you fuel your body with junk, you’ll likely feel like junk and not perform as well.

“I run so I can eat as much as I want!” As runners, we tend to overestimate how much we burn and underestimate how much we consume, which can lead to weight gain.

“Carbs are bad! They’ll make me fat!”  Carbs are essential for performance and recovery. The quality of carbs is key to maintaining a healthy weight and aiding in muscle and tissue recovery.

“All fats are bad!” Naturally-occurring fats are essential for our bodies to absorb vitamins A, E, D and K. Again, the quality of the fats you’re eating is important to consider.

“Skipping breakfast will help me lose weight!” Skipping meals, especially breakfast, will slow your metabolism and slow the digestion process.

 So, what should an athlete be eating?

Carbohydrates

Carbs are what fuel your runs. You should be getting 50-60% of your daily calorie needs from this nutrient. Pre-run and post-run snacks should primarily consist of carbs. To maintain the highest energy levels, carbs should be as minimally-processed as possible. The best choices come from whole grains, fruits and vegetables.

Proteins

Protein plays a large part in our recovery process. Without proper proteins, our bodies struggle with muscle and tissue repair following a run. About 20-25% of your daily calorie needs should come from a protein source. Proteins are derived from both animal and plant sources, and both fulfill the need for the essential amino acids.

Fats

Fats should also make up about 20-25% of your daily calorie intake. The best choices are unsaturated and minimally-processed. Any fat that is sold at room temperature should be avoided (butter, margarine, dressings, mayonnaise). The healthiest choices are nuts, seeds, olives, certain oils and some fruits, such as avocados.

How much should you be eating?

Although everyone’s needs vary, here are some general guidelines:

Women typically need 1500-2400 calories per day depending on activity level, and men should be in the 2000-2800 range. The following formula can give you a baseline idea for your specific needs:

Body weight x 10

+ Daily activity = 300-1000 (scaled to your activity level)

+ Training = miles/week x 100/7

= daily caloric need

So, for example, if you’re 150 pounds, and your daily activity is minimal (i.e. desk job), at 300 calories, and you run 20 miles per week, your daily calorie needs would be about 2086.

 

 

 

 

 





Tax Free Weekend

30 07 2014

It’s that time of year again…tax free weekend in Tennessee! Enjoy saving 9.25% on most items at Fleet Feet Sports from shoes to sports bras*! See you this weekend, August 1-3, 2014.

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*Fleet Feet will pay the sales tax for items that would qualify but are excluded because of price. There will be no combining of discounts (Memphis Runners Track Club/High school cross country and track) on items that would normally be exempt.





Jingle in July

25 07 2014

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Too early to be thinking about the Jingle Bell Run? No way!

The Jingle Bell Run will be having a Jingle in July event this Saturday, July 26th in the store! You’ll be able  to pre-register for the race for $5 off and be entered in a drawing to win a great prize basket.  The first 50 runners to register will also receive a free cupcake from Frost Bake Shop and have a chance to meet an on-air personality from NewsTalk 98.9 FM, radio partner for the 2014 Jingle Bell Run.  There may even be a Santa sighting! Come on out and support a great race and a great cause– the Arthritis Foundation!








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