Billy Moore Paint Party Spring 2015

23 02 2015


You’ve seen his artwork around the shop and at local art festivals. And now we’re offering an opportunity to create your own Billy Moore running-inspired art! We’ll provide all the materials you need to create your masterpiece, and Billy will lead the class in creating a one-of-a-kind piece. Bring your own beverages and get ready for a fun night at Fleet Feet Sports!

March 24


Fleet Feet Sports

Cost: $40

Space is limited, so sign up early. To register, click here.

The Benefits of Weight Training for Runners

19 02 2015

For most runners, strength training or weight training is not the first thing that comes to mind in order to improve performance. However, picking up some weights and hitting the gym can greatly increase your speed, endurance and help to burn fat and increase energy. Even as little as 10-20 minutes of strength training per day can make a big impact in your training and help you overcome a plateau or reach a new level of fitness.

Reduce Injury

Stronger muscles and joints mean less risk of hurting yourself. By improving structural fitness, or the ability for your body to withstand the impact of running, you’ll position yourself to stay healthy and on the pavement. The stronger your body is, the stronger you’ll be as a runner.

Get faster

No matter if you’re a sprinter or a marathoner, strength training can help you gain speed by improving your body’s efficiency to use energy and oxygen. Using oxygen efficiently is a big component of endurance training. If you can decrease the amount of oxygen needed to run at a specific speed, your pace for a certain distances or even in your overall training will improve.

Decrease body fat

Each pound of additional weight that you carry with you on a run can affect your pace and performance. Strength training and building lean muscle helps the body burn more fat. Muscle and lean tissue improve your metabolism making you lighter and faster. You’ll also be burning more calories during activity and rest, making you leaner and more efficient on the road.

Strengthen your core

One of the most neglected areas of a runner’s body is their core. A stronger core can help prevent back pain and other issues with running. Certain exercises such as squats, deadlifts, lunges and chin-ups will improve core strength and ultimately make you a faster runner.

Avoid the Bulk

Worried about bulking up? Consider doing lighter weights but more reps in order to gain muscle tone but not bulk up.

Perfect Pacer: Sarah Bowen

10 02 2015
When did you start running?
I started running just to run in early 2008.
What was your motivation to start?
My main motivation to start running was to lose weight.  I joined a 6 month weight loss challenge at USMC Fitness Boot Camp that was very focused on diet, weight training and running.  With help and support from friends at Boot Camp, I started running longer intervals, then longer distances.  I even ran my first half marathon that year.
How did you get connected with the Fleet Feet training program?
A friend and running buddy told me she was volunteering as a pacer for the Fleet Feet training programs and seemed to really be enjoying it.  I asked if they needed more help, even if I wasn’t able to go very fast, and I’ve been helping since.
What do you like about being a pacer?
I enjoy seeing the trainees achieve and often exceed their goals.  I also love to help them realize they can do more than they think they can.
What is your favorite race that you have done?
I’ve done several races at Disney World and absolutely love them!  The on course support and volunteers are completely amazing.  Seeing the Disney characters on the side of the race course and running through the all of the parks is awesome, too.  Plus, running a race at Disney World means vacation at Disney World, which is always fun!
Are you training for anything?
Currently, I’m personally training for the Little Rock Half Marathon and helping with the Fleet Feet Spring Half Marathon training group for the Jonesboro Half.
What race is on your bucket list?
That’s a tough question!  I’d love to run somewhere out of the country some day.  I read an article once about running a half marathon or a marathon that included running a portion of the Great Wall of China.  I think that would be extremely challenging but absolutely incredible!
Do you listen to music when you run? If so, what’s your jam?
When I run by myself, I usually listen to audio books instead of music.  I tend to tune out music, but if I tune out an audio book, I miss part of the story and have no idea what’s going on.  Listening to an audio book gives me something, other than how hard I’m breathing or how long I’ve been running, to focus on.
What are your running gear must haves?
My Garmin 910xt, gum, chapstick, running capris with a zip pocket, and my running shoes (with the recent addition of PT approved insoles).
Know someone we should feature? Let us know! E-mail us at

How to Set Running Goals

20 01 2015

91Your New Year’s resolution was to start running. You’ve laid the foundation over the past few weeks, hopefully have been fit for proper running shoes and now you’re wondering what’s next. How do you keep going or what should you work toward? As with any new endeavor you take on, it’s important to have goals in place to measure your progress and keep you on track for success.

Be Realistic

When it comes to running, you need to first be realistic with where you are on your journey and where you want to go. Know your physical abilities now and be honest with where you think you will be in a month or two months or six months. Set your goals accordingly. If you’re just getting into fitness and running, deciding to complete an Ironman this year may be a stretch. But crossing the finish line of a 5K or being able to run for 30 minutes straight could definitely be doable.

Make your goals measureable

Whether it’s being able to run consistently for 30 minutes or run one mile in 10 minutes, set a specific goal that you can measure. Ambiguous goals make it harder to track progress and can make you feel like you aren’t moving forward in your running journey. Pick a set distance or time goal and plan to achieve it. Also be sure to track your progress daily or weekly so you can see how far you have come since you started. Having a record is good for the harder days when it feels like you haven’t improved.

Pick a Race

If you’re currently walking or doing walking/running intervals, it may be a good idea to focus on an upcoming 5k. If you’re currently running 3-5 miles, maybe it’s time to take the leap and train for a half marathon. Sit down with a calendar and determine how long it would take to train for an upcoming race and decide which one you would like to participate in.

Have some accountability

Tell your friends and family what your running goal is. Better yet, have a friend who is working toward a similar goal help hold you accountable. Join a running/walking group to be around like-minded people who will motivate you and encourage you to succeed. Knowing you have people waiting on you to go for a walk or run or having people ask when your next race is will help you stay on track.

Fleet Feet Sports 2015 Pub Run Series

13 01 2015

We’re gearing up for our second annual Pub Run Series!


Once per month from March 2015-October 2015, we’re hosting a Pub Run at a different local restaurant/pub. The group will meet at the pub, go for a 3-mile fun run and then meet back for a beer (or two) and some grub. We’ll kick off the series at Brookhaven Pub on St. Patrick’s Day 2015 at 6pm. All other runs will be at 6pm on the third Tuesday of the month. See below for additional dates, and stay tuned for the rest of the locations!

March 17: Brookhaven Pub

April 21: RP Tracks

May 19: Brass Door

June 16: Celtic Crossing

July 21

August 18

September 15

October 20

Dave Sorrell: A Lifetime of Running

9 01 2015


When did you start running?

I started serious running in 1971, when I was 14. At the start of 9th grade I went out for football, but at 4′ 10″, I quickly figured out I was too small.  On day 3 of school I went out for cross country and never looked back.  It was what I was meant to do.  I went on to run CC and track throughout H.S. and college and have been running ever since.

 Favorite race to date?

I think my love of trail running biases me to really liking the Sylamore Trail race over in Arkansas. The Anchorage marathon was pretty cool too, though.  How can you not like a marathon where you ran a 3:15 at 50 years old?

 Prettiest run?

I’ve had the pleasure of running in a lot of places, in a lot of seasons and in a lot of varying conditions.  But one run stands out in my mind.  A few years ago we got ice and snow during the day on a Thursday here in Memphis.  Thursday is one of the regular run nights at Fleet Feet.  There wound up being four of us to show up for the run in spite of the ice and snow (Paul, Jay, Terry, and me).  We went to the Greenline and it was SO pretty.  The trail was a little icy but the trees and bushes were all snow caked and made for an angelic archway along the path.  It was really pretty.  Running it with friends made it even better.

 Are you training for anything?

I’m currently training for  the 50K at Sylamore.  But I’m in the midst of the MRTC Winter CC series, too.

What keeps you motivated?

A couple of things.  I like always being in “running shape,” here you know that you can just go run about any distance with anyone and not think twice about, “Can I do that?”  Also, I find that I really like running with friends – trail or road.  If someone I know is running, I’m aching to join them, whether I actually do or not.

Best advice for a new runner

Have fun with your running.  Run places that will help you enjoy it and run with friends that will make being out there enjoyable as well.

 Must-have running gear

Year round I really like Smartwool socks.  They do a great job at wicking either sweat or water.  In the winter, my long sleeve Craft underlayer and my Mountain Hardware gloves work great for me.

 Do you prefer running in groups or alone?

Without a doubt I prefer running in a group.  The commraderie and accountability are worth every mile it takes to drive somewhere to meet up with a friend or friends for a run.  It reminds me of being on a team back in H.S. or college.  There are cold or rainy days or nights that would not find me running if not for the group I meet up with.

 Any last thoughts on running?

One of the best things about being a runner is getting to explore.  Wherever I’ve been or yet to go; the U.S., Europe, North Africa, the Middle East, Australia, anywhere – all I need is some running gear, and I can explore places that most others never get to.  Some places you end up you wonder if you should be there, but the reward can be phenomenal.

Know someone we should feature on our website and newsletter? E-mail us at

So You Want to Start Running?

8 01 2015

runnerYou’ve committed to hitting the pavement, but how do you get started? What’s the first step? Running is literally as easy as putting one foot in front of the other, but getting out the door can be the hardest part. These tips may help you have a more enjoyable experience and stick with it longer.

Set a goal. Do you want to run 1 mile? Complete a 5K? Determine what your running goals are and what you want to accomplish. Having a clear goal will help you stay on track to getting there.

Invest in the gear. Running doesn’t require a helmet, a ball, shoulder pads or a uniform. But it does require good shoes and socks. Visit a local running specialty store where they will take a look at your mechanics and gait and help you determine the best shoe to wear. Properly-fitted shoes that are designed for your unique feet will make running more comfortable and help to minimize injuries.

Follow a plan. Fleet Feet offers training programs for 5k’s to half marathons. There are also a number of plans available such as Couch to 5K or Nike+. Having a structured program to follow will hold you accountable and keep you motivated.

Start with walking. Before you take off sprinting down your street, start with walking. And start small. Set out to do 20 minutes of walking 5 days per week for several weeks. This will get your body accustomed to moving and exercising, so running won’t seem quite as difficult.

Track your progress. By tracking your progress, you’ll be able to see your improvement, which should motivate you to keep going.

Find a fitness buddy. Enlist a friend to join you on your journey, so you can motivate one another. There are also many running and walking groups around town you can join to have the camaraderie of others.

Don’t get discouraged! Running will get easier with time as your body adjusts to the new stresses that you’re putting on it. It may be tough in the beginning, but reaching your goal, whatever it may be, will make the effort worth it.

By Marcia Scott

Fleet Feet Training Program Coach and Coordinator


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