An easy and convenient way to stay hydrated on your summer runs is carrying a handheld water bottle with you. There are lots of handheld options out there, but the angled shape of UltrAspire bottles makes drinking easier, and there’s a pocket for keys, Gu or whatever else you need to take along with you on your run.

CEP Compression Socks

Recovery is one of the most important components of your training. As your training runs get longer over the summer in preparation for fall marathons, invest in a pair of CEP Compression Socks to help accelerate your recovery. Wearing compression socks after a long run helps your muscles to recover faster and more efficiently.

Nuun

It’s important to stay hydrated year-round, but especially in the summer. With virtually zero calories or sugar, Nuun gives you all of your electrolytes without the additives of Gatorade or Powerade. Just drop a Nuun tablet in your water bottle, and you’re good to go.

BodyGlide

Having problems with chafing on your runs? Pick up some BodyGlide—it creates a wax barrier on your skin to protect against chafing and friction. Plus it’s invisible and doesn’t smell or stain your clothing. Trust us–it can be a runner’s best friend in the summer.

Sweaty Bands

Ladies, Sweaty Bands are the perfect way to keep your hair out of your face in the summer. They come in a wide variety of colors, patterns, and widths, and the best part is that they don’t slip off your head!

Balega Socks

It’s always important to wear good socks when running, but even more so in the summer when you sweat more. Remember cotton expands and bunches up when wet, but synthetic socks like Balega will help wick away sweat, keeping your feet dry and preventing blisters.

Train with Fleet Feet Sports for the St. Jude Full or Half Marathon or the Memphis Grizzlies House 5K! Whether it’s your first 5K, you want to improve your half marathon time or become a full marathoner, our training programs will help you achieve your goals.

Program Benefits: Personalized, experienced coaching  – Two group runs per week – Educational clinics on various running topics - Training schedule – Weekly e-mails from your coach with tips, advice, motivation, and training schedule – Complimentary online interactive workout log – Fleet Feet training tech shirt – Post-race party – Support from coach, mentors, and training group!

• Full Marathon Training:

The St. Jude full marathon training program is for intermediate runners who have completed at least one half marathon in the past year (at 2 hours and 40 minutes or quicker) and are looking to finish their first (or a faster) full marathon. The Full Marathon Training Program is a 16-week program that  includes a training plan designed by an experienced coach, weekly group workouts with mapped courses, fluids provided, and more. The program begins August 10 and will meet Wednesday evenings at 6pm for a shorter group run and Saturday mornings at 7am for the long run.

Cost: $175*

Interested? To sign up for the full marathon training, click here.

• Half Marathon Training:

This St. Jude half marathon training program is designed for runners/joggers who have accomplished the 5k distance and want to run their first half marathon or to improve their time. The St. Jude Half Marathon Training Program will meet twice per week for 11 weeks. The program starts Saturday, September 21, 2013 and finishes with the St. Jude Half Marathon on December 7. We will meet Tuesday evenings at 6pm for a shorter group run and Saturday mornings at 7am for our long run. The group runs will take place at various places around town including Shelby Farms, Fleet Feet Sports and the race course.

Cost: $140*

Interested? To sign up for the half marathon training, click here.

•  Memphis Grizzlies House 5K Training:

The Fleet Feet Sports Memphis Grizzlies House 5k training program is designed for beginner runners, those who are minimally active or people who want to get off the couch. The program is structured to help you cross the finish line in just 10 weeks, and all levels of walkers and runners are welcome! The group will meet twice per week (Mondays and Thursdays at 6pm) beginning September 30. Most of the runs will be from Fleet Feet, but we may venture to other places as well.

Cost: $110*

Interested? To sign up for 5K training, click here.

If you have questions, please e-mail lovetorun@fleetfeetmemphis.com or call the store at 901-761-0078.

*Training program fees do not include the race entry fee.

Another reason that a number of the staff think that Fleet Feet Sports is special is because it’s where they found their mate, and, in light of these pending nuptials, I thought I’d draw attention to some of the bonds that have been made here.  So, in no particular order…

When Tommy (not in the photo) realized how awesome it was to work here, he convinced his friend Richie to join the team.  Although Richie is more of a cyclist who also runs, he’s pretty fleet on his feet.  If we can get him to get his toes off the pedals, you fast guys better watch out!  Anna is one of our regular fun run folks and the two of them make a quick couple.  They’re the reason that we’re closing early this weekend, so direct any complaints their way.  They’ll get right back to you – after the honeymoon.

Jason and Carolyn Zermeno met while working here.  They both came aboard with intentions of being missionaries in Africa one day, and, after meeting and marrying, that’s exactly what they did – TOGETHER!  While neither of them have been on staff for a while, they’re still family to us.

Taylor was my first hire ten years ago.  He worked here while finishing at Christian Brothers High School, during summers and breaks while at Millsaps, and when he could fit it in during PT school.  When we stole Britt away from grad school, she met her man, and they are set to wed this summer.

Feb and Stacey – well they didn’t meet here.  Actually, they met while working together at Breakaway back when it was in the old house on Union Ave.  Feb has been on staff here since 1996 and, during some of that time, Stacey has been on the time clock, too.  Nowadays, it’s not uncommon to see their two lovely little girls running around here.

The Nicolsi family are no strangers to Fleet Feet.  We worked for a couple of seasons to get Libby’s smiling face on the staff, but little did we know about her seeing a guy who was also pretty familiar with the store.  Owen Harris is the son of Stephen and Paula Harris who originally opened Fleet Feet Sports in Memphis wayyyy back in 1993.  We celebrated the wedding of Libby and Owen last winter – how things change!

If you read our last newsletter, you already know that Robin and I met while I was working here looong ago.  Robin came in one day looking for a Slipstream bottle (we were into triathlons back then) because a co-worker of mine had told her a that we carried them – she wanted us to meet.  A Big SHOUT OUT to Jill Williams Joiner – that little white lie paid off!

Jill and I were working together here when she met Matt.  It’s been so many years, I can’t remember how they met, but I do remember that Jill couldn’t believe that this guy didn’t eat ANY meat.  Y’ALL!  ”And he PURE carried a spider that he found in his sink outside instead of smashing it with a paper towel!”  Matt won her over, though, and a few weeks later she brought in a box containing leather belts, birkenstocks, and the like.

Looking for a mate?  Maybe it’s time you joined one of our weekly runs or sent us a resume.  We don’t list marital bliss as an employment benefit, but it seems that we could.

Take care, Y’all, and may you run like the wind,

Eric

PS.  We’ll have another wedding this year – Rachel (who handles the part of the Fleet Feet world that exists behind the green vine wall) and Zach!  While they didn’t meet here, I would be remiss if I left out this cute pic!

The run will start/finish at Fleet Feet Memphis (4530 Poplar in Laurelwood), where changing facilities and restrooms are available. We’ll end the run with an after party of food and drink to celebrate the unity of the running community and will have The Spirit of the Marathon playing on the big screen.

We’ll be accepting donations for ONE FUND BOSTON, and a $10 minimum donation gets you a RUNNERS FOR BOSTON shirt. See you there!

Come by the store Monday, April 22 at 6pm and check them out for yourself!

Qualifying trade-in products: Forerunner 10, 110, 201, 205, 210, 301, 305, 310XT, 405, 405CX, 410, 610 or 910XT

Jack began his journey in Georgia, some 824 miles ago, and he is on a mission to raise $250,000 and awareness for Alzheimer’s.

Stop by the store at 3pm Saturday, March 23 to meet Jack and wish him well on his journey.

He will also be running from Collierville to downtown Memphis on Sunday morning, and everyone is welcome to join him for all of part of his run. We’ll have more details on the time and route on Saturday.

You can track his journey here and on twitter.

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 10 and finishes with the Elvis Presley 5k on August 17. 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.

Here’s what participants are saying about our training programs:

“This is the first time, of several attempts, that I feel like I will truly be able to run an entire 5K. Without Marcia’s and the pacers’ help, my goal would not have been so close. I am thoroughly enjoying the training sessions through Fleet Feet and find myself wanting to put my shoes on and run now. Thanks to Fleet Feet, Marcia, and the pacers for the encouragement and support.  Even 60-year-olds can start running!”
-Leanna C.

 ”Thanks Marcia for helping me achieve my goal for the half marathon. I can’t wait to train with you and Fleet Feet again!! “- Emily H.

“I have enjoyed this running program and group so much that I for sure want to come back and train for St Jude half marathon. I like being held accountable for a run and being pushed to go further and do better and having someone to talk to while I run!” – Kristin M.

“It wasn’t all that long ago that I was working my way up to three miles myself. Now in less than a year’s time, I’ve run two 5k races, a 10k, and 2 half marathons. Not too bad for someone who swore up and down she could never do it. I still need motivation sometimes, too, but I think it would be great to try to give back a little of what Marcia and the pacers of our Greenline group gave me. Still can’t believe I’ll be on the other side this time! – Leslie V. (Went from a participant to a pacer!)

Since 1993, Fleet Feet Sports has been providing exceptional service and products to the Mid-south running and walking community. To celebrate our 20th anniversary, we’re giving all of our loyal customers a coupon for 20% off any one purchase in the store!*

Here’s How to Redeem Your Coupon:

1. Download our smartphone app. For iTunes, click here. For Android, click here.

2. Click the “Coupons” tab in the app under “More.”

3. Head over to Fleet Feet Sports and show us your coupon at the time of purchase.

*Not valid on sale items. Cannot be combined with any other discounts. One-time use only. Expires April 30, 2013.

It’s National Nutrition Month as well as the beginning of racing season here in the South, so we put together a few guidelines for proper fueling on the run:

• Drink 4-6 ounces of fluid every 15-20 minutes to replace sweat loss and maintain blood volume.  Be sure to drink according to the schedule and not according to thirst.

Runs lasting longer than an hour require carbohydrate ingestion in order to maintain sufficient concentration of blood glucose for energy production.  It is recommended to ingest 30-60 grams of carbohydrates per hour based on body weight of the individual.  This is most easily achieved by taking one packet of energy gel or a serving of energy chews every 30-45 minutes with water.

A 120 lb. individual would take one gel or energy chew serving every 45 minutes

A 200 lb. individual would take one gel or energy chew serving every 30 minutes

There are also liquid calorie options that provide the equivalent nutritional value per 20 ounces of fluid.  These products are great for those who simply cannot stomach gels or the idea of eating on the run.

Be cautious of mixing gels/chews with sports drinks.  This combination will often create too high a concentration of sugars and can easily lead to stomach distress.  Remember to use water with gels/chews.

And remember…

Never, never, never try something new on race day.  Try gels, bars, energy chews and sports drinks during training to know what works for you.  ONLY use products on race day that have been used in training.  Remember that you need to eat adequately to maintain performance.  And always be sure to balance calories in for calories out to achieve peak performance.

Not sure where to start? Swing by the store and one of our staff members can answer any questions you have!