November 2014

Marathon of the Treasure Coast Charity Recognition and Presentation

On November 20, 2014, BC Running of the Treasure Coast and Fleet Feet of Stuart will be hosting a “Marathon of the Treasure Coast Charity Recognition and Presentation” ceremony. Race Director, Frank Fender will be awarding seven local charities with donations earned from the success of the 2014 Marathon that took place in March. Fender will also be announcing the 14 new charities chosen to benefit from the 2015 Marathon. The local charities being honored are Florida Oceanographic Society, Hibiscus Children’s Shelter, Care Net, Achilles International, Bart’s Blue Star Foundation(Lt. Robert B. Fletcher Memorial Foundation), Team World Vision, and Torrey Pines Institute for Molecular Studies. This event is being held in conjunction with Fleet Feet’s November Thanksgiving Fun Run. The public is welcome to attend this free, family friendly event. In addition to participating in the philanthropy recognition ceremony, participants may also run, walk, or just socialize and enjoy the festivities. The marathon charity recognition presentation begins at 6:30 and the fun run will immediately follow. Drinks and refreshments will be served. Fleet Feet is located at 2440 NW Federal Highway in Stuart.”

November 2013

The Most Common Running Injuries

THE MOST COMMON RUNNING INJURIES AND HOW TO AVOID THEM By Laura Schwecherl Make no bones (or muscles or tendons) about it: Start running, and there’s a good chance injury may follow. Some estimate that nearly 80 percent of runners are injured each year. (They don’t tell you that before joining the track team.) Most injuries are caused by overuse — applying repeated force over a prolonged period of time. Sudden changes in training volume, whether a newbie or a vet, can also do some damage. Here are 12 of the most common ailmentsthat plague those who hit the pavement, along with a few ways to stop the pain. RUNNING RAGGED — THE NEED-TO-KNOW Runner’s knee. Experiencing a tender pain around or behind the patella (or kneecap) is a sure sign of patellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is so common among runners it was named after them.)Find relief: The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the patella, so stick to flat or uphill terrain,and opt for softer running surfaces when or wherever possible. To treat the pain, some experts suggest knee taping and/or braces, anti-inflammatory medications, and cutting back on the mileage. Achilles tendinitis. The swelling of the Achilles, the tissues that connect the heel to lower-leg muscles, can be the result of many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having anaturally flat foot.Prevent the pain: To help sidestep this pesky pain, make sure to always stretch the calf muscles post-workout, and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on [...]

6 Ways to Run at the Right Pace

A question many runners ask themselves is: "At what pace should I be running?" This is a difficult question because the answer differs depending on a runner's experience level. For beginners, running at any pace will generally yield improvement, as long as you're consistent about getting out the door and logging time on your feet. In fact, for newer runners, pace should be an afterthought. While you may hear talk about running easy, it can be hard to call any speed easy at this stage in your development, and that's fine (in fact, easy may sound almost like an insult). As you progress as a runner, you may hit a running plateau, where it becomes more difficult to increase your volume to see further improvements if you continually run the same distance at the same pace. At this point, running at the same effort will no longer provide the same benefits as when you first started because you're not stimulating growth in your muscles or improvements in your endurance. This can affect your performance and running may become a bit monotonous. If you race, you may notice your performance starting to flat-line. Experienced runners may experience this if they keep their training approach constant from season to season. Many runners make the mistake of spending too much time running at a medium effort and don't introduce enough variety in their training. They spend too much time running at a pace that is too fast for maximum aerobic gains (or to recover from harder workouts), but not hard enough to sufficiently spark the development of their anaerobic energy systems (a factor for racing at nearly any distance). There are a number of factors that can cause this "medium-effort trap." First, if [...]