Gift Ideas for Dad

Father’s Day is coming up this weekend and you’re stuck with crickets on the brain when thinking of the right present for Dad. Why not a present of fitness? Give Dad a gift certificates to Fleet Feet Sports for a pair of shoes also include the proper fitting! You know the right pair of shoes for your feet are monumental in controlling injuries, what about Dad? Get him the right pair of shoes and he’ll thank you as knee pain, hip pain go away. Many forget about the benefits of our cooling craft fitness apparel, why not get a shirt for Dad? Even if he isn’t out running the Buena Vista roads, our Craft shirts are a great way to keep Dad cool on the boat, on the beach, and even working in the yard! Hats for the family bike ride, even our Orthaheel sandals for those lazy days of summer. Fleet Feet Sports not only carries shoes and apparel for the fitness Dads but the shoes and apparel that the weekend warrior Dads will love. Stop by for Father’s Day suggestions or make it easy on yourself and purchase a gift card and let Dad get what Dad WANTS!

How fast can a human being run?

The fastest a human being can run is 27 miles per hour. The fastest ever recorded was Usain Bolt in the 100m, during his 9.58 second run, his speed averaged 23.3 mph but during the 60m stretch he increased it to 27mph. The strange part is that there isn’t much distinction between faster animals – cheetahs, dogs, ostriches, their tendons and muscles are not much different from ours.

Another surprise is that it doesn’t matter how many legs you have on your speed. The key to speed is now how fast the legs move but the force they exert on the ground. In a study, the slowest runner of the group repositioned her leg the same way Donovan Bailey repositioned his leg. A fast animal can exert 2.5 times their body weight in force on their feet. Human beings at this time can exert 4 times their body weight on their feet. Researches see our speed increasing by 5% as muscles get stronger.

Why are sprinters more muscular that distance runners? Distance running is more cardiovascular running that sprinting. The most important part of the body is the heart, not the muscles. A 100 pound antelope can run a marathon in 45 minutes compared to our marathoners clocking in under two hours because that antelope has a heart twice the size of ours, it increases the number of red blood cells in the system.

Sprinter, distance runner, recreational runner-it’s all in the genes. Let us make sure you have the right equipment on your feet.

What have YOU seen on a run?

Facebook status update from a runner: "Saved a bird today on my run! Found a hawk hit by a car on Walker Road. Took of my shirt threw it on the bird, picked it up and ran the last mile home with the bird under my arm. Got ready to call Wildlife rehab but it must have been stunned because it awoke under the shirt and flew away (enter me screaming like a little girl as the bird moved.)"

Everyone has that story, something strange you’ve seen on the run. Sometimes it makes you run faster as you pass it like a deer leg sitting by the side of the road out in the middle of nowhere. (pondering how did it get there, where’s the rest of the deer, if something ate the deer is it hiding in the bushes looking for me?) To the outright outrageous, like a man running ahead of you in WAY to short shorts without any type of support! (Is that what I think it is? Oh my goodness, it is! Do I say something? There it is again! Don’t look, don’t look, don’t look)

It’s fun to swap these stories after a good run, these little things are what makes life interesting and why we lace up the shoes and step out the door. Much more interesting than the treadmill and watching TV. These experiences add color to what we thought when we started was going to be a mundane, long, lonely run. What about you? Have ever seen something that made you pause on YOUR run? Want to swap stories?

Have you found your "sweet spot?"

What is your running form?

Take your shoes off and run a little bit. What do you find? Your gait is different? You feel lighter on your feet? Your posture has changed? Most runners find that just a few steps barefoot they change from heel striker to mid to forefoot striker.

Enter Newton Natural Running Shoes, the way for runners to achieve that “natural” gait. If you’ve had injuries and issues with your running, tried inserts, tried different shoes, tried everything, think about Newton Naturals to get your body back to its “natural” state. Newton Naturals are designed to help you find your “sweet spot,” the optimal way for your foot to hit the surface and help you run injury free. Getting your body back to the way it wants to run is the natural way to run.

According to the book, Born to Run, humans are designed for distance running. “That was the real secret of the Tarahumara: they’d never forgotten what it felt like to love running. They remembered that running was mankind’s first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain.” Getting back to basics helps you remember what it was like to run like a kid, to enjoy it without the nagging injuries.

Find your natural state with Newton Naturals and get back to enjoying your run! Stop by the store anytime and find out if Newton works for you!

5 No Nonsense Tips for Exercising in the Heat

We can’t emphasize enough how important it is to take care of yourself when exercising in the heat. Here are five basic tips, some you may already know – they’re just a reminder to take care of yourself!

1. Get acclimated – if you have a race than promises sultry weather try to travel to your destination ahead of time to get acclimated to the temperature if possible. Depending on the temperature change it can take 14 days to get used to the heat.

2. Stay hydrated – we can’t emphasize this enough, your body regulates its temperature by sweating and if you don’t have enough fluid in your system you can’t sweat which means you cannot regulate your temperature. Nobody wants to say it but if you go 4-6 hours without eliminating then you’re dehydrated.

3. Take it Easy – if the temperature is over 90 realize that it may not be your best workout and be good with it, you’re out there. Do your best and as your body gets used to warmer weather your performance will get better.

4. Be Crafty – wear light breathable clothes like our Craft line, get the moisture away from your skin and let your skin breathe. If you wear a protective hat during the summer, take it off during rest stops to let your head breathe and cool off. If you don’t wear a protective hat, remember that you NEED sunscreen for your scalp as well as the rest of your body!

5. Be Smart – use common sense, if you start feeling bad get inside to lower your core body temperature. Don’t start something new or try a new route if the day looks particularly steamy. Wear the right clothing and protect your skin with sunscreen. Most of all keep putting in all the liquid you’re sweating out.

Workout right and you’ll be as happy at the end of that run as the beginning! What are your summertime exercising tips?

Want a watch that trains with you?

This Thursday, the 20th Fleet Feet Sports will hold two clinics for our Garmin line of GPS watches. These clinics are designed to help those without Garmin products understand their significance in helping athletes train to those WITH Garmin products understand all the great features and use them to their fullest.Our first clinic from 7-8pm is the Garmin 310XT. The 310XT is the ONLY fully waterproof GPS unit offered by Garmin and is the triathlete’s dream.

The 310XT tracks bike and road miles and sends them wirelessly to your computer. Tracking distance, pace and optional heart rate , the 310XT goes effortlessly from bike to wrist for easy transitions. The 310XT has the longest battery life, 20 hours, and is waterproof up to 50 feet, so this watch not only looks good but stands up to the workouts for everything from a Sprint to Ironman. Take advantage of a $50 rebate on the 310XT now through 8/1/10!

From 8-9pm, we’ll showcase the Garmin 405 & 405CX Forerunner. Each run is unique, that’s why the Forerunner 405 can log those miles with you, recording date, time, distance, pace and optional heart rate. Data is send to your computer when in range and stored to help track your training progress. Don’t have a running partner? Use the Forerunner’s Virtual Partner with your stored data and race against yourself for improved performance and time! The 405CX offers calorie tracking and comes with a softband for those that prefer a snugger fit. The 405 and 405CX are sleek and comfortable with a bezel design making looking at and adding data easy. Take advantage of a $50 rebate on the 405 units, now through 5/31/10!

RSVP for either clinic at http://www.fleetfeetwinston-salem.com/ under the events section. If you own a Garmin unit, be sure to bring it with you!

Put a HAMMER to your hydration!

While not everyone sweats at the same rate as their exercising comrades, it is essential during those long training sessions to make sure you are replacing fluids as you sweat them out. 2 or more percent loss of body weight due to perspiration can cause a drop in blood volume according to some studies, this makes the heart work harder and can result in muscle cramps, dizziness, fatigue.

Remember everyone does sweat the same way, use our blog about sweat to determine your sweat ratio, then experiment with hydration during working out to find what’s right for you. · Here. some basic guidelines for fluid replacement:

• 2-3 hours prior to exercise, it is a good idea to consume approx 15-20 oz of fluid, followed by 8-10 oz 15 to 20 minutes before you start.·


• During exercise, consume 8-10 oz for every 15 to 20 minutes. If your workout continues past 90 minutes add in a Heed Sports Drink every 30 minutes. Hammer HEED is a good during exercise sports drink.·


• After exercise, weight yourself to find fluid lost, drink 20-24oz of water for every pound lost during your working, follow within 2 hours with a 4:1 carbohydrate to protein to replace Glycogen stores. Good choice is Recoverite from Hammer Nutrition.
  

We all know how awful you feel when you don’t get the hydration right, stop by the store and we’ll help you with our line of Hammer Nutrition products and how to develop the right system for your exercise needs.

I'm melting......

Did you know that the average person has 2.6 million sweat glands? If you’ve been out on the road running or biking, you’ve probably been using ALL of them. The old school of thought used to be “drink, drink, drink,” meaning you can’t put enough water in your system during exercise! The new school of thought is, “drink with electrolytes” because too much water without them can cause a condition called Hyponatremia. Hyponatremia, also known as low sodium concentration or water intoxication, occurs due to prolonged sweating coupled with the dilution of extracellular sodium caused by consuming large amounts of fluid with low or no sodium. Drinking fluids with electrolytes like HEED help keep your body’s balance during exercise sessions.

So during those long endurance sessions how much are you really sweating? An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise, the size of the larger bike water bottles. Compare to Alberto Salazar’s recorded highest ever sweat rate (125 oz per HOUR) during his training for the Olympics in 1984!

To determine how much YOU sweat, weigh yourself prior to one hour of exercise, and then weigh yourself afterwards. If you didn’t drink anything or use the bathroom then the difference is your sweat rate-for each pound lost you lost 15.4 ounces of fluid. If you did consume fluids-ADD in the fluids consumed, then SUBTRACT out an estimate of a trip to the bathroom. Don’t forget to record the temperature and humidity AND record for swimming, biking and running because sweat rates for each sport vary.

Do you know your sweat rate? Coming up we’ll tell you why it’s a good thing to know!

Moving From Competitor to Spectator....

After racing for several years there’s been a few revelations along the way. First, I know that I’ll never win a race, I’ve stood there in the front thinking that I’m a Kenyan then as a wave of people pass me, it’s pretty obvious that I’m NOT a Kenyan. I never expected to feel such joy when I became a spectator of a race.

This time as spectator I became in the inner workings of the race rather than just showing up at the starting line and working toward a PR. I spent time getting people excited, talking people into starting a training program, working with people to keep them ON their training program. It felt good to see them hit small milestones all in leading up to the big one.

On race day, I felt the usual rush at the end that some people call “runner’s high.” This time it was different, my time was WAY off my time from the last time I ran the race. My “rush” came when I watched people of our team cross that finish line, some of them for the first time! The accomplish was not just another race put in the books but, watching others that at the beginning said they could never THINK about doing a race, running over that finish line with tears flowing from their eyes. We stand by the sidelines watching people high five them, cheer them on, congratulate them on their finish. They don’t see us standing there, clapping for them enjoying watching their rush of joy almost like it’s our own.

When you move out of competitor into spectator, the race is that much sweeter because just like everything else as you get older you learn that it’s not about you. When you serve rather than request to be served the rewards are more than that quick endorphin rush of crossing the finish line, they’re sweet feelings that last forever.

When have you been a spectator and not a competitor?

You grew in our hearts......

As mother’s day approaches, let’s join together and help a mother’s wish to Bring Her Kids Home! The Williams family is trying to adopt two children from Rwanda and is in need of our help! The adoptions are estimated to cost 30,000 so Fleet Feet is holding a “Bring The Kids Home” run this Saturday in honor of Moms all over the world and two little children waiting in Rwanda for THEIR Mom! You can stop by the store anytime to make a donation or just bring what you can to the run Saturday morning! Our Run Like A Mother shirts are in! Technical in three cool colors, this is a great gift for Mother's Day and ALL proceeds go to the Williams family! We’ll do the run Fleet Feet style with our party stops! We think we’ll get to that goal and send the Williams family to Rwanda!

A family that adopts is a special family, they are opening not just their home but their hearts to someone they’ve never met! Right now there are two little children in Rwanda wishing they had a Mom, not knowing that there’s a Mom right here in Winston Salem that already knows about them!

As Moms we know the children that grew in our bodies, but the ones that grow in our hearts through adoption are that much sweeter! Help us BRING THE KIDS HOME! RSVP for the run at http://www.fleetfeetwinston-salem.com/! Bring your Moms!!

Fitness Tips - How to survive that open water swim...

Head First – jump in with both feet, the only way you’ll get used to open water is swimming in open water. There’s a big difference when you look down into murkiness for a black line to guide you, it’s not there! Get used to rotten leaves in lakes, ducks and their accompanying “stuff”, something touching you as you swim so there’s no “girl like squeal” your first open water race. You’ll also learn pretty quickly that you have to “sight” swim, bring your head out of the water to sight where you are going, which in the beginning means lots of swallowed water with waves and such, practice, practice, practice.

Head First, not Ego First – make sure your practice swims are supervised. Don’t think, “I can do this” and just jump in a lake alone. Anything can happen, so bring a friend to read a book while you practice, or better yet bring a group of triathletes and practice swimming together. If you can’t do this, find a place with a lifeguard.

Bubbles – if you are swimming with a group, look for the bubbles of the person swimming ahead of you and follow their bubbles to try and swim straight. This does not mean stop checking your position during the swim, it’s just less head lifts to sight your position.

Bilateral breathing – we all have that favorite side we breath from, since pool water may be better on the stomach that ocean or lake water, practice bilateral breathing (breathing from both sides) this will help you with waves, you can switch sides is the water is hitting you on one side of the face rather than drinking a gallon of ocean water.

The best way to get over a fear of open water is to jump in, literally. We can’t guarantee that you’ll be comfortable race day but we can say that you’ll feel a bit more confident with the above practice under your belt.

Race Day Friends...

Now that our No Boundaries Friends are moving into the 10K training class, let us tell you about a special club out there on race day. It’s a different set of friends that you see several times a year called, “Race Day Friends.” We’ve been out there, standing around in the starting line and seeing a sea of familiar faces.

My race day friends have moved from a general “hey, how ya doing,” to a more competitive bunch. We started off patting each other on the back each race then realized that we’re finishing around the same time. That moved to realizing that we’re finishing CLOSE together on race day, now we’re looking at each other as our finger moves to the start button on our watch as the gun goes off.

The best part of race day friends is they challenge you to be better, when you are running with them you’re either running faster than you normally would keeping up with them or they’re doing the same thing to keep up with you. My last race finished with a sprint I would never have done had I not had a race day friend breathing down my neck throughout the entire race, only to finish 3 seconds ahead! (bragging rights for one year on that one). Another friend was there telling me to get my butt in gear during a swim and I did finish sooner than I expected.
So if you haven’t said hello to those same people you see race morning, take the time before you jog up to the starting line and lay your finger on your watch. You never know, you may get a PR trying to beat one of those Race Day Friends!

Hey, veteran runners, what are your stories of Race Day Friends?

I can do anything for 30 minutes....

This is a great philosophy for racing and life. Moving past the fast moving shorter races into the endurance races requires more mind games. It’s easy to stay focused and in your element where there are lots of people cheering and a finish line under 30 minutes from the starting line. Longer races however, require not only physical toughness but mental toughness-when you get out on that lonely road all by yourself, it takes a lot to keep going and make it your strongest race!

Muscles are screaming in pain, cramping because they are VERY unhappy with what you are doing, you’re out where no one can see you, why not just walk a little while? You know you can run the entire race but the body is trying to trick you into getting some rest saying, “Just a short walk to stretch things out then we’ll hit it hard again.” If you don’t want to regret your performance at the end of the race and know that you can do it then use this mantra, “I can do anything for 30 minutes.”

Putting your mind into the time and setting a distance is a surefire way to find that finish line strong. If out in the country, pick a point and tell yourself that you’re going to run to that mailbox, or that water tower, or that barn then stick to the plan. You’ll find that once you reach that goal, you’ll feel good and ready to set another one, “I’m climbing the hill to the house at the top.” Your mind is stronger than your body when it comes to being tough, the muscles want rest but you know they can keep going. Set another goal and tell yourself, “I have a 10K or a 5K or 2 miles left, I can do anything for ….length of time.” Put your mind in the zone, set a watch if you have to just get to that time limit, and then march onto the next one.

Mind games (on your body not your significant other)to get across that finish line is just one of the things we teach in our 10K training program! Have you signed up today?

What type of mind games do you play on the longer races?

Find the PERFECT Sports Bra!

Have you ever wondered what goes into a bra fitting (guys, you can skip to the next post now). We thought we would answer those questions and educate you ladies out there about why no sports bra is created equal (any why some of you wear several at once). Here are a few facts:

1. Fleet Feet Sports carries sports bras from the 32A to the 52DD –yes that’s right, the 52DD-there is a sports bra for you!
2. The weight of your breasts by size ranges from a B cup adding 1-3lbs to a DD cup adding 9-12lbs! That’s why a good fitting bra is so important!
3. A sports bra should be fitted based on cup size, torso size, and body tissue-that’s why the one you bought right off the rack without trying on doesn’t feel right or rubs the wrong way!

At Fleet Feet, we have a science to finding the right size then many different styles to make sure you have the right fit. We measure in your everyday bra-your rib cage then loose cup determines your size and then based on body type we choose several different styles to try on! Yes, we know sports bras can be expensive-that’s why with our measurement system we make sure you buy what fits so you’ll get use out of that investment. Make sure you have the time for a proper fitting, we’ll record your size and style choice so you’re in and out the next time you need a new sports bra.

You don’t have to know your ABC’s and DD’s, we’ll take care of that for you.

Everyone at the starting line has a story to tell....

Tomorrow our No Boundaries Folks will bring their stories to the starting line of the Heart and Sole 5K! We are do proud of them for their commitment to this program and especially their commitment to themselves! It’s been hard work but their enthusiasm and determination will take them past that starting line and confidently across the finish line.

We learn in life that there are No Boundaries, there’s nothing stopping you when you put your mind to something, when you are determined to do it. Your success isn’t good luck, never call it luck, it’s your hard work. When you are standing at the starting line anywhere in life, pat yourself on the back for just getting there, then grit your teeth put in your best performance and make it across the finish line!

So No Boundaries Folks, look around at all the friends at that starting line, some there for the first time, some there for a personal record, some there because they had nothing else to do on a Saturday morning except run. High five your friends from the group because through the rain, snow, sleet, and even beautiful weather you made that commitment to being fit, to running a race and seeing it through to the end.

What stories are you going to tell after this race?

Why is Heartbreak Hill called Heartbreak Hill?

More Boston Marathon Facts for Stacie’s Run:

The race starts at 10am this morning.

The marathon capped at 25,000 runners from every state in the nation and 50 countries. The race record is 38,708 during their 100th anniversary year.

Over half a million spectators expected to line the course – that’s a lot of cheering!

The Boston Marathon is the second biggest single day sporting coverage behind the Super Bowl.

In 1975, Boston became the first marathon to include a Wheelchair Division.

Last year, the top three elite women’s runners were separated by on nine hundredths of a second at the finish line.

In 2007, Boston initiated a wave start with the first wave starting at 10am then the second 30 minutes later.

1972 was the year women were allowed to enter the race.

Heartbreak Hill is called that because in 1936, on this hill defending champ John Kelley caught race leader Ellison Brown, giving him a pat on the shoulder as he passed. This lit a fire in Brown who then passed Kelley and win effectively “breaking his heart.”

Most runners know Heartbreak Hill for it’s testing of runners who “hit the wall” on the hills of Newtown and this is the last climb at miles 20 and 21. 88 foot vertical climb. So muscle stores of glycogen are likely depleted at this point.

Beautiful day for a race, think of all the runners at 10am this morning as they run the “race of their life.”

Run, Stacie, Run

In honor of our run coach traveling to Boston for the BOSTON MARATHON, we thought you'd enjoy these interesting facts about the Boston Marathon:

1. The Boston Marathon is held on Patriots Day - the third Monday in April celebrating the battle of Lexington and Concord in 1775, the first battles of the American Revolutionary War.

2. $806,000 PRIZE PURSE AT STAKE: The total prize money distributed among the winners of the 114th Boston Marathon will be $806,000. How much are you gonna win Stacie?

3. 4 Olympic Champions have won Boston - Fatuma Roba (ETH), Joan Benoit Samuelson (USA), Rosa Mota (POR), Gelindo Bordin (ITA)

4. Legendary John A. Kelley started a record 61 Boston Marathons and finished 58, his last one at the age of 84.

5. The Boston Marathon was first run on April 19, 1897, its original distance was 24.5 miles and had a "field" of 15 runners.

Now, lace up your shoes Stacie and get those Fleet Feet Running!!

Spring into our New Sandals!

“Our feet are our connection to the earth and our body rests upon them, everything happens from the feet up” –Andrew Weil

Remember the days when you ran around in sandals and enjoyed the fresh days of spring into the warm days of summer? Most runners don’t wear flip flops or sandals as much due to the need for more support on the foot. Sandals without support contribute to all the aches and pains we feel in our feet, legs and back during warmer months. That’s why we added Orthaheel Sandals to our store this week for Spring and Summer. Designed by Australian podiatrist Phillip Vasyli, Orhtaheel is a sandal with an orthotic built in to provide support and fun!

Orthaheels are recommended Dr. Raymond Weil, help reclaim your body’s natural foot print by restoring the foot’s alignment, putting it back in a neutral state. This gives us the stability and support we find in our running shoes with the fun of sandals. Podiatrist designed and tested, Orthaheels are great sandals for those with moderate to excessive pronation, those with heel pain or plantar fasciitis, all types of athletes! Come on in and try the sandals on and find out why many runners/walkers are dancing in the Orthaheels because they found the fun of sandals with the functionality of Orthotics. Orthaheels are available is a variety of colors and sizes-get yours today!

Fitness Tip Of The Week: 5 things NOT to do when exercising in the heat:

Think NO PAIN/NO GAIN – in the heat listen to your body’s signals, if you feel ill, stop and cool down. All heat related illnesses come with warning signs, make sure you are aware of yours!

Use sweating to lose weight – sweating only contributes to losing water weight not weight loss. Use exercise and a good diet for weight loss.

Think you don’t need fluids when swimming – swimming is just like any exercise; you need to replenish fluids after a swim workout.

Jump right in front of the air conditioner after a long workout on a hot day. Try to cool down slowly, take some ice cubes and rub them on your wrists and the back of your neck.

Exercise during the hottest part of the day – the countries that take siestas during the hottest part of the day got it right, if you can plan your exercise routine in the cooler morning or evening hours your body will thank you!

Remember that it takes time for the body to become acclimated to hotter temperatures. When the weather gets hotter, take a week and exercise carefully listening to the signals your body is sending. It will help you run stronger during those dog days of summer!

Have you checked out our fuel belts? Take your water with you! What are your tips?

Change Up Your Exercise Routine!

Just like bad food, your body remembers, putting yourself into the same exercise routine day after day will lead to boredom not only for your mind but for your body! Pretty soon, you’ll notice that problem spots stay as problems spots because you’re not changing it up, or maybe you’ve started noticing some hip, leg, or other problems creeping in from the same exercises over and over again.

Working towards a triathlon is a great way to all over body condition-combining a swimming, biking and running routine will make recovery time easier AND start using different muscles so exercise is accomplishing something! If you’re a runner, add the swimming and biking for better leg and upper body shape! If you’re a biker, let triathlon help strengthen your leg muscles by teaching you how to run correctly! Not everyone likes to swim, but learning how to swim is all over body conditioning! Not to mention the benefit of finally changing it up and adding not only new scenery, a totally new workout and a great way to meet new fitness friends! Starting a new exercise routine in April gets you ready for summer and (ahem!) Summer clothes!

Not sure where to start? Think about Triathlon 101 starting next Monday! This is a great way to get your feet wet (get it?) and learn not only about triathlons but start a new exercise routine. Several participants from last year’s training program have become hooked on this all over cross training, body conditioning training program. One participant who started with the Spring Triathlon (300yard swim, 15 mile bike, 3 mile run) signed up for a Half Ironman (1.2 mile swim, 56 mile bike, 13.1 run) this year! You don’t have to go that far but Triathlon 101 program gives you the knowledge of exercises needed to all over condition and train your body for race or for life!

Stop by anytime to talk with the staff or Coach Stacie about the benefits of this program, the only prerequisite is that you can swim a length of the pool and bike 2 miles that’s it! Let Fleet Feet Sports get you into racing shape and add another new set of exercises to your repertoire!