How long do spikes last?
The shoes themselves are designed to be lightweight with a little extra tread to help with traction through grass and dirt, cushion and support are not an area of emphasis within these shoes. The durability of the shoes depends on the runner's individual need for a cushioned shoe and the conditions they run in. Similar to road racing flats a runner can expect around 100 miles out of a pair of spikes. If only used for racing many high school runners can get through two cross country and track seasons assuming they do not outgrow the shoes first.
Can I wear a long distance track spike for cross country?
In most cases the answer is yes. There are some styles of track spikes that use a hard plastic plate for the forefoot while cross country spikes use blown and carbon rubber. The hard styles are only problematic on courses that frequently send runners over concrete sidewalks, paths and roads. Over these surfaces the shoes can be slippery.
Can I wear spikes for training?
Due to the limited amount of support and shock absorption provided by spikes you should speak to your coach before wearing your spikes during faster workouts. Many cross country runners will do interval workouts in racing flats or spikes, but must be careful building up your volume in them.
What size spike goes in the bottom of the shoe?
In cross country the standard is 3/8". In track 1/4". Check with your coach for rule updates since the WIAA does limit the length due to safety concerns.
Will spikes fit tighter than my training shoes?
In length, no. For overall fit around the foot, yes. Spikes are meant to have a very secure fit around the shoe to eliminate wasted material and slop while racing. For sizing, begin with the same size as your regular running shoes and focus on the fit throughout. Even with spikes, a little toe room is a good thing. Be sure to come in and one of our FIT specialists will check the size and fit.
Do I need spikes?
As with all sports there are specific shoes that enhance the experience and maximize performance, spikes work the same way. Compared to regular running shoes, spikes are much lighter and provide great traction for running off-road in various conditions. There is also a psychological component to lacing up your spikes to gear up for a race versus your everyday running shoes. So yes, there are many great reasons for racing in spikes.
-Matt Groose (Fleet Feet Sports Madison)
Fleet Feet Sports West Hartford Owner, Stephanie Blozy featured this article in last newsletter.
The CDC released a frightening statistic on Monday: an additional 32 million American adults will be considered obese (not just overweight, but OBESE) by the year 2030. That means 42% of our adult population will be obese - with 11% being severely obese (over 100 pounds overweight). Even in Connecticut which is one of the healthiest states, our obesity rate has increased steadily from less than 10% in 1989 to 22.5% in 2010.
Unfortunately, this disturbing trend is mirrored in our children. One in three kids is currently considered obese, many by the time they are 6 years old. Obese kids become obese adults. The cost to our healthcare system is estimated at over $550 billion. No wonder our health insurance premiums are sky-rocketing.
Contrast this to a study released by Danish researchers that found that those who jog at least one hour a week live an average of SIX MORE YEARS than their non-running counterparts. The findings come from the Copenhagen City Heart Study which began in 1976 and follows the cardiovascular health of 19,329 people.
Since the study's inception, there were 122 deaths among the joggers versus 10,158 deaths among the non-joggers - a 44% reduction in the relative risk of death. An added bonus: the joggers reported a higher overall sense of well-being which the researchers interpreted as those living longer being happier.
What I found impressive is that you need not be an elite runner to gain those additional years of life. The study found the optimum benefit for those who jogged a slow-to-average pace (think 10-14 minutes/mile) for one to two-and-a-half hours per week, divided into multiple sessions. That means jogging for 20 minutes, three times a week can yield a longer, healthier, happier life. You can't get much easier than that - even with our uber-busy lifestyles.
We all know that change is hard, especially when it involves something that might make us sweat and feel uncomfortable. But the benefits of exercise are real and not impossibly hard to achieve. Spread the word: get moving for 20min/3x week. Even better, grab your spouse, your kids or a co-worker and invite them to join you for a 20 min power walk/jog. Not only is it a great warm-up to your own run, but you might just extend a life.
Be the Movement!
FOR IMMEDIATE RELEASE
Contact: Robyn GobyDirector of Marketing and CommunicationsFleet Feet, Incorporated919-942-3102 firstname.lastname@example.org
Fleet Feet, Inc. Management Partners with Investors Management Corporation to Acquire Fleet Feet Sports
Raleigh, NC – (April 2, 2012) – The management team of Fleet Feet, Inc., (www.fleetfeetsports.com) the nation’s leading franchisor of running specialty stores, has partnered with Raleigh, NC - based Investors Management Corporation (IMC) to acquire Fleet Feet Sports from Tom Raynor, CEO and majority shareholder. The private transaction is expected to close in the next 30 days.
Fleet Feet, Inc. will operate independently, and its management team will continue to run all aspects of the business. IMC will support the management team both financially and professionally in the ambitious growth goals of the company. In addition to the IMC investment, the Fleet Feet Inc. management team will invest substantially in the new company.
“Fleet Feet and IMC are united by a common business culture and are both passionate about building and growing great brands,” said Jeff Phillips, President, Fleet Feet, Inc. “This partnership will allow our team to continue working with our franchisees and vendor partners to move the brand forward and grow the business into the future.”
“IMC is excited to partner with the management team of Fleet Feet to expand our rich portfolio of leading brands,” commented Richard Urquhart, COO of IMC. “We believe in investing in proven management teams and supporting them in the direction they set for growing the business.”
“Our long term goal has always been to both continue the culture of the company and offer ownership opportunities to both franchisees and employees of Fleet Feet,” said Raynor, who had been the majority owner of the company for 19 years. “This is the culmination of our long term goal of employee ownership and platform for the unbelievable management team to take the brand to new heights,” he added.
Specialty Retail Development Company (SRDC), the company’s largest franchise, will also be acquired in the transaction and integrated into the new company structure. SRDC was formed in 2007 to purchase existing specialty stores and provide a pathway to ownership for outstanding employees. The company currently operates 17 franchise stores around the country.
About Fleet Feet, Inc.
Fleet Feet, Inc. is the industry leader in franchising successful, community-oriented, specialty stores serving runners, walkers and lifetime fitness enthusiasts. With 93 locations in 33 states and the District of Columbia, Fleet Feet, Inc. offers support for existing and potential franchises out of its corporate headquarters in Carrboro, North Carolina.
About Investors Management Corporation
Founded in 1971, IMC is a private, closely held company headquartered in Raleigh, NC. IMC is committed to being a long-term owner of a family of companies in partnership with their leaders.
Break Your Bad Running Habits
By Kara Mayer Robinson
In 2001, Melisa Christian was a 3:30 marathoner plagued by stomach cramps and frequent porta-potty stops. But she never sought a doctor's help. "I thought it was either a normal part of training or race-day anxiety," says the 31-year-old Dallas dentist. Three years later, Christian was diagnosed with food intolerances. After she eliminated wheat and dairy from her diet, her symptoms vanished. In November, she ran a 2:41:57 personal best in New York City. "I no longer have the mindset that because I'm a runner I can't benefit from a checkup," she says.
Running makes us fit, not invincible. When we neglect our bodies' basic needs, we can't go as far or, as Christian discovered, as fast. Breaking your bad habits with these easy fixes will make you a better runner, not to mention a happier, healthier person.
You Are Your Own Medic
We runners are often hyperaware of our bodies, and when something's "off," we're quick to self-diagnose and treat. We'll ice a tight hamstring, pop ibuprofen, and hobble through lingering pain. Big mistake, says Lewis G. Maharam, M.D., medical director of the New York Road Runners and Team in Training. "Minor injuries could turn into serious issues like muscle tears or stress fractures."
BREAK IT :
When you have a nagging ache or pain, the sooner you see a doctor—preferably a sports-medicine specialist—the faster you'll be back on track. An expert who recognizes that you're an overpronator, for example, could offer better insights on treating your iliotibial band syndrome. If you've been sluggish on runs, schedule a checkup. Asthma, a heart murmur, high blood pressure, or anemia can sap energy levels. Ask your doc to test your blood's iron stores. "Serum ferritin, a protein responsible for iron storage, can become depleted, which is associated with slower recovery and declining performances," says Dr. Maharam.
You Never Stretch
It's hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shinsplints, plantar fasciitis, and muscle pulls, which could sideline you for weeks. Improved flexibility also shortens recovery time; looser muscles are more receptive to glycogen replacement, which accelerates healing, says Skip Stolley, director of VS Athletics Track Club in Santa Monica, California.
Your muscles get the most benefit from stretching postrun. Ideally, you'd tack on a 15-minute flexibility routine to your workout. No time? Drop a six-miler to a five-miler and use those leftover minutes to hit your calves, quads, hamstrings, and glutes. "You're not hurting your workout—you're enhancing it," says Stolley. "The benefits of stretching will do your body more good than could be done by running that mile."
You're a Night Owl
Runners who shortchange sleep compromise recovery, immunity, and mental sharpness, which can turn an easy workout into a grueling one. "Sleep enhances the restoration of cells that are damaged from running," says Ralph Downey, Ph.D., chief of sleep medicine at California's Loma Linda University Medical Center. Getting enough shut-eye can also ward off "effort headaches." A 1999 study found that distance runners experienced twice the number of headaches as nonrunners. Downey says this is most likely due to the dilation of blood vessels and sinuses that occurs during exercise. The good news: The headaches occurred less often when the runners got more sleep.
Some people are fine with five hours, others require 10. Runners who put greater demands on their bodies tend to benefit from the higher end of that range, says Downey. Note how many hours you get each night in your training log. Review it and look for patterns. Once you figure out your target number, try to hit it each night, particularly during the week leading up to a race.
You Forgo Sunscreen
In 2007, the Archives of Dermatology reported that runners are at a higher risk of developing skin cancer than nonrunners. Researchers found that the occurrence of skin abnormalities increased with mileage, not only because of increased sun exposure, but perhaps because training can suppress immune function, making the body more susceptible to the sun's ill effects. Another study named sweat as a contributor to UV-related skin damage; perspiration increases the photosensitivity of skin, which makes it more prone to burning. "The sun is definitely a job hazard for distance runners," says Deena Kastor, 2004 Olympic Marathon medalist, who was diagnosed with squamous-cell carcinoma and melanoma in 2001.
Before every run, put on a water- or sweat-proof SPF 15 lotion that shields against UVA and UVB rays, says Rodney Basler, M.D., past chairman of the American Academy of Dermatology's Task Force on Sports Medicine. If you have fair skin or a family history of melanoma, follow Kastor's example: She slathers on sunscreen, wears sun-protective clothing, and avoids midday runs.
You Never Rest
Overtraining can cause persistent soreness, suppressed immunity, injuries, moodiness, and loss of motivation. "Rest isn't the absence of training, it's an important component of it," Stolley says. "During recovery periods, your cardiovascular and muscular systems are restored and rebuilt to a higher level—that's where all performance gains are made."
Every training program should have a rest day in addition to two or three easy days (shorter, less-intense runs following harder efforts) each week. If you didn't have a strenuous week, it's okay to cross-train—go for a hike or swim, take a yoga class, or treat your dog to a long walk. But if you're coming off a high-mileage week, reward yourself with a day of total rest. Schedule a massage or breakfast with a friend so you'll feel like the time off was well spent.
Top Ten Nutrition Myths
| Posted March 5, 2012
Jill Weisenberger, M.S., R.D., C.D.E.
Her Sports + Fitness
Your colleague at the office fills her gallon jug with fresh water every morning, forcing herself to finish it by day's end. Your gym buddy's been loading up on chicken and turkey to build muscle. And your sister is pleased that she's found cholesterol-free cookies, which she believes provide heart-healthy benefits. If you're thinking about adopting some of their "healthy" habits, think again. Read on to separate fact from fiction.
Myth #1:Eating late at night will make you fat.
Fact: Calories are calories--no matter what time they're eaten. There is no magic hour in which your body decides that incoming calories must be stored as fat.
If you routinely overindulge after dinner, it's the overindulging that's sabotaging your weight-control efforts, not the hour on the clock. For some people, the "no calories after 8 p.m." rule is an effective diet strategy because it means they take in fewer calories and less saturated fat over the course of a day.
But what if dinner is late or you're hungry before bed? By all means, eat. Feed and fuel your body. No harm is done if you're balancing your calories over the day and not scarfing down junk food.
Finally, if you train in the evening, eating at night is not optional: You must to replace the nutrients you've just lost. Depending on the activity, you'll need water, electrolytes, carbohydrates and protein.
Bottom Line: What you eat--and how much--is far more important than when you eat it. But do make a point to spread your food intake out over the day to sustain your energy.
Myth #2: Eating extra protein builds muscle.
Fact: "To build muscle, you must have three key components: adequate calories, a good intake of protein and a good strength program," says registered dietitian and American Dietetic Association spokesperson Roberta Anding, a certified specialist in sports dietetics. Without enough calories, "some of the dietary protein will be used as an energy source." Likewise, protein intake beyond your needs will either be stored as fat or burned for energy.
The timing of your protein is important. "After resistance training, consuming a source of protein, such as whey, along with some carbohydrate has been shown to build muscle," Anding adds.
Bottom Line: To build muscle, you need to eat a healthy diet, which includes a normal amount of protein, and strength train regularly.
Myth #3: Cholesterol-free foods are heart-healthy.
Fact: While it's a good idea to limit egg yolks, whole milk, liver and other high-cholesterol foods, it's just not that simple, says Dina Kimmel, New Jersey-based registered dietitian and nutrition counselor.
Even more detrimental to your blood-cholesterol levels are the amounts of saturated and trans fats you eat. There are plenty of supermarket shelves that contain no cholesterol, but are rife with artery-clogging saturated and trans fats. Scrutinize the nutrition facts panel carefully to see what's in your cholesterol-free margarine, shortening, cookies or crackers. Chances are good that they're loaded with either saturated or trans fats, or both.
The FDA allows a product to claim cholesterol-free on its label if there are no more than 2 milligrams cholesterol and 2 grams saturated fat per serving, but there's no limit on trans fat. And your portion may be bigger than the listed serving size, so your meal could be serving up a not-so-healthy dose of fats.
Bottom Line: Load up on nature's heart-healthy foods--whole grains, fruits, vegetables, legumes, nuts and seeds--to avoid artery-cloggers. And read a product's nutrition panel carefully.
Myth #4: Eating fish is the best way to get heart-healthy omega-3 fats.
Fact: The omega-3 family is credited with myriad health benefits, ranging from promoting brain development in infants to improving cognitive function in the elderly, but it is perhaps most recognized for its role in shielding the heart from disease.
Fish and marine-based supplements are the only ways to get EPA and DHA, two important omega-3 fatty acids. However, walnuts, flaxseed, canola oil, soybeans and some other plant foods offer ALA, a third omega-3 fatty acid. You need all three types of omega-3 fats for optimal health.
Plant-based omega-3 fatty acids offer distinct benefits you won't get from fish. Without ALA, you'd have scaly skin and problems with hair growth and wound healing. There is even evidence that diets rich in ALA decrease the risk of fatal ischemic heart disease (the result of narrowing or hardening of the arteries, which impedes blood flow).
Fish or marine-based fatty acids, EPA and DHA, are recommended by many organizations, including the American Heart Association, to decrease the risk of cardiovascular disease because of their strong triglyceride-lowering effect, says Penny Kris-Etherton Ph.D., R.D., professor of nutrition at Pennsylvania State University. In addition, it appears that the marine-based omega-3 fats are especially important in aiding cognition.
"Based on the evidence we have at this point, I recommend that people include all omega-3 fatty acids in their diets," says Kris-Etherton.
Bottom Line: For optimal health, include both fish- and plant-based omega-3 sources in your diet.
Myth #5: Athletes don't get osteoporosis.
Fact: "Your sport may determine your risk for osteoporosis," says registered dietitian and certified personal trainer Cathy Leman, owner of NutriFit, a nutrition and fitness consulting company in the Chicago area. Osteopenia--low bone mass, which precedes osteoporosis--is fairly prevalent among women who participate in sports that place a significant emphasis on low body weight, such as gymnastics and dance, Leman says.
When female athletes over-exercise and limit their calorie intake, they frequently lose their menstrual cycle. When these three things occur together--called the female athlete triad-- women are at a high risk of developing osteoporosis and calcium won't do any good, says registered dietitian Lisa Dorfman, certified specialist in sports dietetics. The triad has been reported to occur in 12 to 15 percent of elite athletes and at least 5 percent of normally active females. Although both running and strength training decrease the chance of osteoporosis, they won't protect against the disease if the triad occurs.
Also, there are many nutrients beyond calcium important to bone health including vitamin D, vitamin K and magnesium. "Adequate diet, regular exercise and normal hormonal levels all work together to support healthy bones," says Leman.
Bottom Line: It's all about balance. Avoid over-exercising, and eat a healthy diet with enough food and calories to fuel your body.
Myth #6: If you're craving certain foods, it's because your body needs the nutrients they provide.
Fact: If this were true, more people would be craving fruits and vegetables, your best source for many vitamins and minerals. Rather, women tend to crave sweets, says Kerry Neville, registered dietitian and spokesperson for the American Dietetic Association (ADA).
Ask yourself what could be contributing to cravings. Consider biological signals like hunger and environmental cues such as smells and television commercials, suggests Malena Perdomo, an ADA registered dietitian. Many women experience more cravings around their menstrual cycles, a result of shifting or surging hormones.
Craving something sinful? "Select something healthy first, and if you're still hungry for that piece of cake, then have a piece and move on," says Perdomo.
Bottom Line: We have cravings for all kinds of reasons. If you focus on those good-for-you foods first, a little junk every now and then won't hurt.
Myth #7: Dark breads are more nutritious than white breads.
Fact: "You can't judge a bread by its color. You need to read the list of ingredients and look at the nutrition facts panel," says Neville. "Wheat bread isn't whole wheat bread," she adds. You have to dig a little more to discover just what your sandwich is made of.
The first ingredient listed should be 100 percent whole wheat or other whole grain (such as barley or oats). "Enriched wheat flour" is the long way to say white flour. Sometimes darker breads will have caramel or other coloring added, so you're getting nothing more than a colored white bread, says Neville.
Bottom Line: Choose breads with the first ingredient listed as 100 percent whole wheat or other whole grain--such as barley or oats.
Myth #8: Since herbs are natural, all herbal products are safe.
Fact: "All-natural certainly does not mean all-safe," warns Anding. "Cocaine, opium and tobacco are all examples of plants that have serious side effects. In fact, many of our powerful drugs, like digitalis (a heart medicine), are plant derivatives."
Because herbal and other dietary supplements are not regulated, different batches and different brands may have varying levels of purity and concentration. Without standardization, they may not be as safe as you think, advises Perdomo. And, they may not actually do anything to improve your health.
Bottom Line: Before self-dosing with a supplement, seek medical advice.
Myth #9: Water is all I need to rehydrate after exercise.
Fact: If you sweat a lot during exercise or other work, then you'll likely need extra sodium along with your fluids. "The 2005 Dietary Guidelines recommended intake of 2,300 milligrams sodium per day is a good rule of thumb for recreational athletes, but if you're an endurance athlete--like triathletes or marathoners--you may need to experiment with replenishing the sodium you lose through sweat," says Leman.
Since sweat contains water, sodium and other electrolytes, rehydration requires more than water. Sports drinks provide small amounts of sodium--roughly 50 to 200 milligrams in 8 ounces--and are often critical during activities lasting an hour or more. But they will not suffice for recovery. Make some of your recovery foods salty like pretzels, crackers and soup. Sometimes even the saltshaker is a good idea. But don't take this as license to go overboard. If you're not training or competing, stick to lower- sodium choices most of the time.
Bottom Line: Drink small amounts of a sports drink throughout a workout lasting longer than an hour, and consume salty foods and water afterward.
Myth #10: I should drink eight glasses of water a day.
Fact: There's no need to measure your water intake. Under usual conditions, let thirst be your guide, says the Institute of Medicine (IOM) of the National Academies. IOM's 2004 report sets a general recommendation of 91 ounces of water--from food or beverage sources. You can meet your water needs from plain water, flavored water, sodas, juices, milk, as well as fruit and cooked pasta and rice.
And there's good news for all you coffee and tea lovers. Caffeinated beverages contribute to our water needs. According to the IOM, previous thoughts about the dehydrating effects of caffeine were overstated. The water in coffee and tea compensates for the caffeine.
Hydration during endurance exercise is a different story. If you do not drink enough during exercise, you do risk dehydration. To gauge your hydration status and your fluid needs during exercise, weigh yourself before and after. Your post-exercise weight should not be more than a couple pounds lighter than your starting weight. If it is, you're not drinking enough appropriate fluids during activity.
Bottom Line: All beverages and even food contribute to your fluid needs. Drink to your thirst except during intense exercise and after. Then you may need to drink according to a schedule.
Jill Weisenberger, M.S., R.D., C.D.E., is a registered dietitian and certified diabetes educator for the Hampton Roads Center for Clinical Research in Norfolk, Virginia.