How to Keep Those Running Resolutions

7 01 2016

It’s a new year, and you’ve committed to making some healthy lifestyle changes. You’ve decided to take up running and walking, but how do you stay on track?

Set Goals

Do you want to be able to run a 5k? Walk for 30 minutes? Run a marathon? Determine what your goal is and work toward that goal. Also make sure your goal is reasonable and manageable for your current fitness level. It may take some time, but as long as you have a clear idea of where you want to be and slowly work toward getting there, you’ll achieve your goal, no matter what it it is. When you achieve it, set another milestone to keep you moving forward. Having specific goals to work for makes it easier to take the small steps to get there.

Create a Plan

Find a plan to help you reach your goals, and stick to the plan. There are many Couch to 5K programs available online and through mobile apps as well as local running groups and training programs to join.  Check out to find a local group to join or come to one of Fleet Feet’s free weekly runs. You want to adhere to a plan in order to avoid injury and burnout.

Find a Friend

Grab a friend to join you on you running/walking journey! Having someone to hold you accountable will help with keeping your resolution. It will also make your workouts more fun and enjoyable and help the time go by more quickly. Knowing you are meeting someone at a specific time on certain days of the week will be a great help to making your New Year’s resolution stick for the long haul.

Make it a Habit

The first few weeks are going to be the hardest. Excuses start to creep in. “It’s cold.” “I’m busy.” If you can maintain consistency through the first few weeks, it will be much easier to stay on track. Once you’ve developed a habit, you won’t have as much of a hard time to take the first step out the door.

Reward Yourself

Consider rewarding yourself when you achieve your goal—buy yourself a new piece of athletic apparel or those headphones you’ve been eying. By giving yourself rewards for your hard work, you’ll be more likely to continue on your fitness journey.

Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!

Runner Spotlight: Meet Margaret

2 12 2015

Margaret is a recent-ish transplant to Memphis and has become a familiar face around the shop. She has some big running goals she’s working toward and also writes a blog called Young and Rungry (Disclaimer: Do not look at her recipes while hungry.). Keep reading below to learn more about her.


When did you start running?

My parents put me into cross country in kindergarten to help blow off some of my excess energy and to buy them some time before picking me up after school. I kept on through 8th grade, but took a break to focus more on volleyball my freshman and sophomore year of high school. By the end of sophomore year, I realized the only thing I still enjoyed about volleyball was the mile or two we “had” to run before practice so I switched back to cross country and track and haven’t slowed down since.

What keeps you motivated?

I have a lot of pretty lofty running goals that stem from wanting to find out what I’m capable of as a runner. I didn’t compete in college so I want to show people that you can still accomplish a lot as a recreational runner.

What’s your greatest running accomplishment?

Probably winning first overall female at the Cooper Young 4-miler this year considering that I barely placed in my age group in 2014.

Favorite distance?

Either the full or half marathon, but definitely longer distances. We’ll see how I feel after St. Jude!

Next running goal?

I’m hoping to PR in the marathon this month, break 1:30 in the half next spring, and break a 19 minute 5k and a 5:30 mile one of these days.

Do you listen to music when you run? If so, what’s your jam?

I don’t run with music, but when I did in college people would make fun of me for listening to everything but pump up music. I would be on the trails listening to things like The Avett Brothers or Simon and Garfunkel, but running is relaxing to me I don’t need a strong beat to move me forward.

Advice for new runners:

My biggest advice to new runners is to do it socially. Some of my best relationships have been formed through deep running convo’s where you pour your heart out before even knowing the person’s last name. Advice to myself and other seasoned runners is to have fun and keep it social. I have to remind myself not to take it too seriously all the time!

Thanks for sharing, Margaret and good luck at St. Jude this weekend!

Post-Marathon Yoga Recovery

2 12 2015

Many of you are running the St. Jude Half or Full marathon this weekend. It’s important to fully recover from such an event, and yoga is a great tool for runners to use to maximize your recovery. The first few weeks following a long race should be spent letting your muscles and mind take a break.  Don’t worry about rushing or being powerful.  With the help of our resident yoga teacher, Lisa Warmuth, we have compiled a list of yoga poses you can do at home that will target the most common tight spots for runners including the back, hips, ankles and feet.

Lisa Warmuth

Begin with a mild warm up.

  1. Start with child’s pose or Balasana. Be mindful of how this feels for you. Tight hips may require you to bring your knees together, and more open hips can take big toes touching and knees wide.  You can rest your head on a block if you need to.  Take 10-15 breaths here.

Targets:  hips, back

  1. Move into downward facing dog (Adho Mukha Svanasana). Hips go up, tailbone lifts and legs straighten as much as your body allows. If your hamstrings are tight, this pose may pitch you forward making it feel more like a push up.  Remember it is okay to bend you knees!  Take 5 breaths here.

Targets:  Hamstrings, shoulders, back, hips

Flow between these two poses 4-6  times.

  1. Low Lunge. Bring your right foot forward and come down to the back knee. Lean your weight forward slightly and tilt your pelvis forward.  Hands can be on your right knee, the floor or two blocks.  Hold for 5 breaths.  Repeat on the other side.

Targets:  Hip flexor, glutes

  1. Ankles and feet stretch. (Virasana or heroes pose variations). From down dog, come to high knees. Curl your toes under and slowly sit back on your heels.  Hold for 5 breaths if you can.  Switch to the top of your feet and lean back on your hands.  Hold for 5 breaths.

Targets:  Feet, plantar fascia, ankles and calves.

  1. Butterfly pose (Baddha Konasana)

Sit and bring the soles of your feet together with your knees bent out to the sides.  Explore where your feet need to go (closer to the pelvis or further out).  Exhale and fold forward.  If you have a block (or two), place your forehead on it.  Relax your neck and your lower jaw.  Hold for 5 breaths.

Targets:  Hips, glutes, inner thigh

  1. Move to a mat or soft surface for a quad stretch. Lie down on your belly and support yourself with your forearms. Bend your right knee and grab your right foot with your right hand. Press your foot into your hand for a few breaths and then relax into the stretch. Hold for 5 breaths.  Repeat other side.

Targets:  Quadriceps

  1. Cobra pose ( Bhujangasana). From your belly, slide your hands under your shoulders, elbows bent. Legs remain on the floor.  Lift your heart forward and up.  Elbows remain slightly bent.  Hold for 5 breaths.

Targets:  Parispinals, low back

  1. Eye of the needle (Sucirandhrasana). Come to your back and hug your knees to your chest. Place your right foot on the floor, knee bent. Cross the left foot on the right knee and flex the foot. Draw both legs toward the chest and thread your hands behind the right thigh.  Pull gently until you feel a little sensation.  Hold and breathe 5 breaths.  Repeat on the other side.

Targets:  Glutes, hip flexors

  1. And to finish, one of the best recovery poses for runners– legs up the wall pose (Viparita Karani). Find an open wall and shimmy as close to it as you can. Swing your legs up the wall.  You can place a pillow or blanket under the small of your back.  Arms fall to the side.  Relax.  Hold this for 5-10 minutes.

Targets:  Relieves tension from the legs. Reduces edema in feet and legs.




Lisa Warmuth RYT 200 is Fleet Feet’s resident yoga teacher and an avid runner.  She offers two FREE classes for runners a month at Fleet Feet.  Visit for a schedule. She also teaches at Hot Yoga Plus in Germantown.

Fitnatic Weekend!

16 11 2015

Facebook cover photo revised

What’s a “Fitnatic?” It’s anyone who is fanatical about their fitness – whether it’s running, walking, cardio or yoga. During Fitnatic weekend, November 27-29, Fleet Feet Sports will have great deals on some of your favorite gear and gadgets like Garmin, Gu, nuun and more to celebrate the fitnatics in your lives. It’s a great chance to stock up on holiday gifts or treat yourself to something on your wish list! Check out the deals below!*

We’re kicking off Fitnatic weekend with a Black Friday bRUNch, Friday, November 27 at 8am. Click here to learn more!

* Specials cannot be combined with any other discount.


Black Friday bRUNch

12 11 2015


Come for the miles and stay for the meal! Join us Black Friday, November 25 at 8am for a 3-mile fun run followed by bRUNch. Eric will be serving up pancakes, and we’ll have coffee and other breakfast cocktails available.

Black Friday bRUNch kicks off a weekend celebrating Fitnatics in our lives!  What’s a “Fitnatic?”  It’s anyone who is fanatical about their fitness – whether it’s running, walking, cardio, or yoga.   During Fitnatic Weekend, Fleet Feet Sports will have great deals on some of your favorite gear and gadgets like Garmin, Balega socks, and more.

Black Friday bRUNch

November 25

3-mile run: 8am

bRUNch: 8:30am


National Running Safety Month

9 11 2015


November is National Running Safety Month. Since it’s getting darker earlier, there’s no better time to talk about running safety and visibility.


  • Let someone know where you’re going. Before you take off, be sure someone knows the general route you’re taking and how long to expect you’ll be gone. If you have a tracking device, such as a Garmin watch or the “Find Friends” smartphone app, you may want to share your run route with someone as well.
  • Carry identification. We recommend having a RoadID bracelet or tag attached to your shoe, but if you don’t have one, carry your ID in case anything should happen.
  • Take a friend along. Enlist a running buddy to go with you at night. There’s safety in numbers.
  • Consider multiple points of light. Runners who wear multiple points of light, both strobes and reflective, can be seen from 6x the distance than those who wear reflective only.
  • Turn the music down. Be sure you can hear oncoming traffic, both vehicles and foot traffic.
  • Remember the basics. Run against traffic and stay on the sidewalk when possible. And of course look both ways before crossing a street.

What other safety tips do you have for running in the dark?

Fleet Feet Supports Team Juliana

4 11 2015
Fleet Feet is helping to get Team Juliana ready for the Memphis Marathon Weekend! This team was created in honor of Juliana Judge, who is currently fighting leukemia at St. Jude Children’s Hospital.  Juliana is a 6th grade student at Hutchison school, runs cross country, and plays the guitar.  Last year, she played in the band at mile 1 as every runner in the St. Jude Marathon and Half Marathon passed by!  Her friends at Hutchison created a hashtag to join together for Juliana – #jjskickingcancer.
The captain of Team Juliana is Rachel Randall, who is Juliana’s music teacher at Hutchison and an avid runner.  The team is made up of friends of the Judge’s from work, school, and the community, as well as people who may have never met Juliana but are drawn to help raise money in her honor.  There are over 50 people running one of the St. Jude races on December 5th on Team Juliana, and the team has already raised over $17,000 in the fight against childhood cancer.  On race day, Team Juliana will be supported by so many more friends and family members, cheering and holding signs or as race volunteers.
There are so many heroes in this story – Juliana and her fight against cancer, those running and raising money to help in that fight, and all the members of the community rallying around the runners, Juliana, and her family.  Fleet Feet is proud to be a part of it all.  Go Team Juliana!!!
If you would like to contribute to Team Juliana, click here.