Farewell to an Awesome Pacer: Katie L

4 06 2015
seattle rnr
– When did you start running and why?
Throughout high school and college I would force myself to go run a few miles because I knew it was good exercise but I never enjoyed it. Then one day about four years ago I went for a run on the Wolf River Greenway and surprised myself by running 5 miles! Shortly after that I met Adrianne and she told me about the Fleet Feet training groups. I signed up for the Greenline half marathon training program, and the rest is history!
– What’s your motivation?
I love that feeling during a long run when you’re just in the moment and lose track of time! I always find it amazing when my body can run for several hours, remembering those experiences help motivate me to train for races.
– Do you prefer running in a group or alone?
Definitely a group! When I first started group running it was more difficult than running alone because everyone would talk and it was hard for me to keep a conversation going. Now I can’t imagine ever being able to run more than 2 or 3 miles alone–group runs are my savior! It makes the time go by faster and is much more enjoyable.
What’s your bucket list race?
No specific race but I love traveling to new cities for races. My bucket list would be racing in each state!
– What’s your favorite race to date?
Memphis St. Jude! I’ve ran it twice and hands down it is better than any other half marathon I’ve run. Crowd support is amazing, the music is great, and who doesn’t love running all over downtown Memphis?
What’s your go-to running gear?
My Garmin watch! Good socks and my visor.
What’s your best advice for a new runner?
You can do it! I remember how overwhelming the idea of running a half marathon was when I first started training. Following a good training plan makes it so easy by adding a little more distance every time. And don’t compare yourself to other runners– your goals are all your own!
– Do you listen to music when you run? If so, what’s your favorite song?
Now that I mostly run in a group I often skip the music. If I do listen to something it’s just in one ear and the volume is turned down so I can just hear the beat– I definitely need a good beat. “Pop and Hip Hop Power” Pandora station is my go to.
Thanks for everything you’ve done for our training programs, Katie, and happy trails in Portland!

Summer Hydration Tips

2 06 2015

108Although we’ve had a mild start to the summer months here in Memphis, the temperatures will be climbing soon. Especially in the humid South, you need to keep your hydration in check as it gets warmer. Here are a few of our best hydration tips for summer:

– Drink 1/2 your body weight in ounces of water every day. For someone 150 pounds, that means getting in at least 75 ounces of water per day. When you’re properly hydrated, your urine should be light yellow or clear in color. The darker it is, the more water you need to consume.

– Consume about 4-6 ounces of water 20 minutes before your run or workout. Much like watering a plant, you don’t want to drown your system in water right before a run, or you’ll be making several bathroom stops. Instead, hydrate daily and top off your water intake just before a run or workout.

– During your run or workout, take in about 4 ounces of water every 20 minutes. Don’t wait until you’re thirsty to drink water– this means you’re already likely becoming dehydrated. Instead stick to a hydration schedule. Fleet Feet stocks a number of options for carrying your hydration such as handheld water bottles, water belts, camelbacks and more.

– Don’t forget your electrolytes. As you sweat more in the summer, you need to consider replacing your electrolytes. There are a number of sport drink options available, but we prefer Skratch or Nuun. Nuun is sugar-free with just 5 calories and only contains what you need to replenish your electrolytes. Skratch is an all natural hydration solution that has 40 calories per serving for those needing a bit more substance to their hydration plan.

Have questions about hydration? Stop by and ask anyone on staff! We’re happy to help.

Just for ladies? Nope! Everyone Can Benefit From Yoga

13 05 2015


Cross training is a great supplement to a running routine, and with small studios popping up, and with gyms and even churches adding classes to their schedule, yoga is quickly earning its place at the top of supplemental fitness options.

Yoga is not just a “stretching” class.  Its goal is to create an integrated, balanced body.  Running is a repetitive motion sport of forward movement that uses the same sets of muscles over and over.  Over time, this repetition creates crowding at joint sites, overuse injuries, and nagging “conversations” in the runner’s legs that just don’t go away.  The concepts of strength and stretch help the runner overcome these issues, and a regular yoga practice accomplishes this brilliantly.


Yoga is no trend.  It’s been around for a few thousand years.  But the approach to its teaching has modernized and evolved into something that runners can relate to.  The strength and flexibility gained from several yoga poses help the runner find space around those beautiful quad muscles and allow them to use their full potential.  Range of motion is increased.  Hamstrings become flexible. Lateral hips gain strength.  Posture is improved.  When these things happen, the runner may find balance and speed.

Much of the practice of yoga is in breathing.  Deeply breathing.  Breath is energy, and learning to access a deeper breath increases capillary exchange which is a major benefit for any runner.

As runners, though, we have goal-driven and competitive minds.  We have busy lifestyles that always say “go.”  Yoga trains the brain to stay mindful and present.  This wherewithal can be the runner’s secret weapon of focus in any event – one more mile, one more hill, one more breath.

Just for the ladies?  Oh no!  Many pro sport teams travel with yoga instructors and talk about it being part of their training.  Watch the guys warm up before many games – those are yoga poses!

So, runners, race to your nearest class and make yoga part of your well-rounded – and balanced – training.

Happy yogi?  Happy runner!

 Lisa Warmuth


Lisa grew up doing ballet and soccer and is a runner of distances from 5k to ultramarathons.  Her yoga practice is born out of her own discovery of the benefits that yoga brought to her running.  She can be found teaching classes at Pike Yoga and Hot Yoga Plus in Germantown, and she teaches two, free runner-centric classes each month at Fleet Feet Sports here in Sunny Memphis.

Running Through Life: Jill Amos

12 05 2015

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Jill Amos is a great help to our Fleet Feet Training Programs! Running since the age of 9, she has some great running goals ahead and has been a tremendous help to our training program participants.

– When and why did you start running/walking?

I started running at the age of 9 for an AAU team in Albuquerque and essentially ran competitively throughout my childhood and teenage years.  I discontinued running consistently for several years, but picked it back up about 6 years ago in order to get in shape and recapture that important aspect of my life.

– How did you feel after your first race?

I remember when I ran my first mile without stopping.  I was in 4th grade and really proud of myself.  Can’t recall my first race, but can say that I was mighty relieved when I finished the last race in the 2014 Winter Off Road Series!

– What keeps you motivated?

Seeing the health and weight management benefits is motivating, but developing running-buddy friendships through Fleet Feet’s training groups, led by Marcia Scott, has allowed me to recapture some of that “team” feeling that I love and have missed.

– What’s on your bucket list as far as races?

Would like to run a half marathon out of state at some point.  Just not sure which to pick since there are so many good ones out there.

– Are you training for anything?

I am currently training for the M-town series and the NM10.

– Do you prefer running alone or with a group?

A mix of running alone and with others is best for me –  keeps running from getting routine.

– What are some of your must-have running items?

I have to have a good hat and sun glasses on.

– What’s your next running/walking goal?

My next goal is to complete the MRTC Road Race Series, and I’m debating going for the Road Warrior.  Hard to say “no” to a challenge!

Know someone we should feature? E-mail us at lovetorun@fleetfeetmemphis.com.

Summer 2015 5K Program

11 05 2015


Is it time to get off the sidelines as a spectator and complete your first 5K? Or are you looking to improve your 5K time? Train with us for the Forrest Spence 5K of the Chick fil A 5K!

 Training program includes:

– Two group runs per week

– Pacers/mentors on every group run

– Customized training plan

– Online, interactive workout log

– Clinics on various running topics

– Traning tech shirt

– Experienced coaching

– Much more!

The group will meet Mondays and Thursdays at 6pm for the group run beginning June 22. We will usually meet at Fleet Feet, but we may venture to other places around town.

Interested in joining our training program? Click here to register or e-mail lovetorun@fleetfeetmemphis.com for more information!

St. Jude Half Marathon Training Program

11 05 2015


It’s that time of year for St. Jude Marathon Weekend registration to begin! If you want to run your first half marathon or maybe get a PR this December, train with Fleet Feet Sports, and we’ll help you cross the finish line healthy and strong.

Training program includes:

– Two group runs per week

– Mentors/pacers on every group run

– Customized training plan

– Online, interactive workout log

– Clinics on various running topics

– Training tech shirt

– Experienced coaching

– Much more!

We will meet Tuesdays at 6pm and Saturdays at 7am for our group runs. Most of our runs will be from Fleet Feet, but we may venture to other places around town. Interested in joining our training program? Click here to register or e-mail lovetorun@fleetfeetmemphis.com for more information!

* Registration in the program does not include race entry fee.

Angela M: Grief Brought Her to Running

7 04 2015


Angela has been a part of our Fleet Feet training programs, and we wanted to share her running journey with you.

When did you start running/walking? I began running/walking in January of 2014. I ran/walked my first 5k in March 2014.

What was your motivation? My motivation to make a lifestyle change came with the passing of my mother in 2013. Her last words to me was that she wanted me to take care of myself now that I had taken care of her for so many years. Grief consumed my life and I struggled to get moving. I decided in October of 2013 I needed to honor my mom’s last wishes, and I started this journey.

What’s your greatest running/walking accomplishment? My greatest accomplishment, has been completing my training for my first half marathon. When our group ran our longest distance of 11 miles, I felt I had conquered a huge fear of failure. I want to thank Marcia Scott for a fabulous training program and wonderful pacers. I will be completing my first half marathon on April 11, 2014.

What’s next with your training? I would like to work on improving my pace. I hope to continue running with the friends I have made through the Fleet Feet Program.

Do you have a bucket list of races? What’s on it? My bucket list of races would include running the U.S. Marines Corps Marathon in D.C., any race at Disney World, and a race in Hawaii.

Do you prefer running/walking in a group or by yourself? I definitely prefer to run/walk with a group.

What’s your favorite race you have completed and why? My favorite race thus far has been the St. Jude 5k because I knew that I was helping to make a difference in finding a cure for cancer.

What are some of your must-have running accessories/apparel? The only running accessory that I must have would be having the right shoes.

Know someone we should feature? E-mail us at lovetorun@fleetfeetmemphis.com.


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