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Summer Running Tips

Summer Running Tips

 

The summer heat and humidity is here but that doesn’t stop training – here are some helpful tips and reminders for your runs this summer!

 

1. Wear and Bring Suncreen

Apply before your run and for long runs reapply every 60 to 90 minutes – that Texas sun can be unforgiving!

2. Wear a Visor

Wearing a visor may help keep you cooler not having the sun in your face and it’s extra protection against damage and wrinkles! We recommend a visor as hats can trap in heat.

3. Hydrate Before, During and After

It’s so important to hydrate and fuel properly before training, during and after! Be sure to include electrolytes in your routine. A recovery drink with sodium and potassium post run will help retain the fluid you need.

4. Moisture Wicking Fabrics are Your Friend

Cotton is never your friend when it comes to running and sweating – stick to loose fitting technical or moisture wicking fabrics to help keep you cool

5. Timing is Everything

Plan your runs accordingly, either early in the morning or later in the evening. The suns rays are the worst between 10am and 2pm. If you must run in the heat of the day stick with shorter distances and easy runs. Remember your reflective gear and lights when it’s dark!

6. Pace Yourself

Don’t expect a PR or a great training run at noon in the middle of July. Be realistic about your expectations, stop or slow down if you need to – listen to your body!

7. Ice is Your Best Friend

Humidity prevents your body from releasing heat so get creative with how to get your core temperature down. Stick a cold towel in the freezer and bring it on your run or carry a handheld with ice water.

8. Plan Your Route

Try to plan your route to include as much shade as possible, while the temperature may not be different, the sun’s rays beating down may make your run much worse. And don’t underestimate the power of a little breeze!

 

Goals for the New Year

2018

Each year it rolls around. The ending of a year and the beginning of a new. A new year, a fresh start, a new you…right? Well did you know, that only 8% of people keep their New Years resolution? Self-improvement is a commonly shared hobby so why do so many fail?

A few reasons a resolution may fail – setting too many, getting derailed at small failures, lack of proper planning. Let’s not focus on that, let’s focus on how you can succeed!!

Follow these tips to knock out your goals for 2018!

  • Write down your Goals
    • Take five or ten minutes to think about and write down your goals.
  • Focus on your top 3
    • Pick your three most important goals to focus on.
  • Make them S.M.A.R.T
    • Specific, Measurable, Action-Oriented, Realistic, Time-Bound
  • Write down the WHY
    • Why are these goals REALLY important to you?
  • Make them Visible
    • Put your goals on the fridge or on your bathroom mirror where you will see it every day!

Don’t let a minor slip derail you from your goals, remember it’s more often a marathon than a sprint. You will have bad days, rise above those bad days and push through! Share your Goals for the New Year with us by commenting below or share on our Social Media!

Shop Small, Give Big!

Small Businesses truly are the heartbeat of America. Small businesses also keep Galveston unique!

Did you know that 90% of all persons employed in the USA are employees of small businesses? When you support small businesses you are not only directly supporting someone’s dream but you are also supporting your own community. When you shop locally, approximately 67% of your dollar stays in our community – these dollars enable city improvements such as better roads and drainage, great education, employment, and so much more.

Small Business Saturday is the Saturday after Thanksgiving; this day is more than just shopping at local stores and looking for great deals – it’s about celebrating and sharing the small businesses that are part of our lives! Small businesses aren’t just places to shop, they also provide an environment for people to meet new friends, experience new things, to belong to something greater than themselves. In our eight years in business at Fit TRI Run, we have been the spark for change in peoples’ lives, the center where new friendships and relationships are formed, the community of support for happy times and tough times.

It’s the businesses and the people behind small businesses that make Galveston unique. Without year ‘round support from our own community, what would our town look like? Eeek! Let’s not think about it. Instead, let Small Business Saturday become your holiday shopping tradition! We encourage you to get out and explore your community! Find your unique gifts, experiences and celebrate small businesses like ours. Small Business Saturday just wouldn’t be a celebration without you!

November 25th, we invite you, your friends, and your family to Shop Small and share your favorite places by checking in or tagging on Social Media. We also invite you to be inspired and Shop Small year-round! Thank you for shopping locally!

 

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Runner Safety Tips

We all have a favorite time of year – Fall is our favorite time of the year to run and train! The cooler weather is perfect for crushing PR’s at local fun runs and trying new workouts in the great outdoors.

NRSM_campaign-Email-NightTimeOf course, with colder weather comes shorter days and trying to fit your run in wherever you can usually means running in the dark with low visibility. November is National Runner Safety month for these very reasons. Keep safe and be seen this fall with these tips:

  • Be bright – Use blinky lights and reflective gear to be seen far away by motor vehicles.
  • Have a Plan and Tell Someone – Plan your route ahead of time and try to stay away from poorly lit areas and troublesome intersections. Tell someone before you go out and mention your route details.
  • Run with a Group – There is safety in numbers! Get some friends together or join a running club! Join us at Fit TRI Run Thursdays at 6pm or Saturdays at 6am for social runs!
  • Carry Safety Devices – Wearsafe Tags are great to have on you during a run. They are lightweight and more accessible than a phone in most cases. If you are ever in a situation, all you have to do is press the button and your family is alerted to your location and sent an audio clip.
  • Be Aware – We all love music and getting lost in our head during a run but it’s important to stay alert of your surroundings especially in the dark. AfterShokz Bluetooth Headphones are the safest alternative to traditional sport headphones and earbuds. Designed with athletes in mind, AfterShokz are sweatproof, feature bone conduction technology, secure open ear design, and allow you to hear your surroundings.

 

Marathon Nutrition Tips

Fall is here and so is Marathon Season!

Food is fuel. Don’t expect to race at a premium level when you’re putting crappy fuel in your body. Also, don’t expect to race at a premium level when you’re not putting enough fuel in your body – check out these nutrition tips to keep you going and going!

1) Hydrate Early and Often: Don’t wait until the morning of your race to start your hydration plan!

  • Before the race, drink 2-4 liters daily in the 48-72 hours leading up to the big race. On race morning, drink 1/10th your body weight in ounces 4 hours prior to the start to give yourself plenty of time to flush any excess fluids.
  • During the race, take advantage of aid stations so you don’t have to carry extra weight: aim for 16-30 oz of fluids—either water or sports drink—per hour starting after the first few miles. Not only does dehydration make it harder for your heart to pump blood to working muscles, it also makes you feel like you’re working harder due to its effects on the central nervous system.

2) Sip and Nibble: Think of your fueling strategy like an IV drip.

The goal is to take in calories and fluids in small, frequent doses rather than as large quantities spread out every hour or so. Try to eat or drink something every 15-20 minutes, however small it may be! An Energy Chew or two, a sip of Hydration Drink Mix or Roctane Energy Drink Mix, something to keep a steady flow of nutrients and energy to your working muscles.

Try these new GU Flavors for Fall!

Try these new GU Flavors for Fall!

3) Train Your Nutrition: However you chose to fuel on race day, be sure to practice, practice, practice!

Race day is not the time to try anything new. Your nutrition plan should be dialed, even down to which flavors you know work well during long runs. It’s particularly important to find out how much fluid you can tolerate before you get that sloshing feeling in your stomach. Practice your plan during weekly long runs leading up to your race, and adjust as needed.

4) Protect Your Muscles: During prolonged, strenuous exercise (like marathons!) your body will start to break down its own muscles to supply amino acids for energy production.

To protect your muscles from breakdown and help kick start recovery, we recommend supplementing your supply of branched-chain amino acids (BCAAs), which are the most important amino acids for muscle repair and rebuilding. Not only that, BCAAs are metabolized directly by the muscles themselves, providing an additional energy source!

 

Most importantly – remember that running is fun, so smile and just keep going!

Nutrition FTR

8 Grateful Years In Business!

Here’s to Grateful 8!

We first opened our doors at 528 23rd St. (where the Kitchen Chick is now) before moving next door to a bigger space!

We first opened our doors at 528 23rd St. (where the Kitchen Chick is now) before moving next door to a bigger space!

Wow! Fit TRI Run is celebrating 8 years in business! We have said this one hundred times before and it’s worth repeating: we here is because of YOU! Thank you! Thank you for your love, support, patience and friendship over the last eight years!

Before we opened Fit to Run (now Fit TRI Run), neither Steve nor I had ever owned/ operated our own business. Neither of us had ever worked in retail, either.  Hurricane Ike was the devastating event that inspired us to follow a dream based on our mutual passion: to help improve lives through running, walking and fitness.

Although we have a thousand things to be grateful for, I’ll focus on 8 for our 8 years in business:

8 things for which we are Grateful:

1- We are thankful and grateful for all the friendships that have been formed through our shop and through our running/walking programs! We love becoming friends with our customers. When we look around, we see many circles of friendships continuously forming and growing. If it wasn’t for Fit TRI Run, for our training programs, and for you participating, many of our lives’ paths may never have crossed.

2- We are thankful and grateful for all the victories and triumphs- no matter how big or small! We have helped hundreds of folks reach many finish lines that may have been daunting. We have shared laughter and tears and prayers over life’s celebrations and challenges. We know that we can do anything through Christ who strengthens us. We are one family.

3- We are grateful and thankful for our resiliency! We have persisted through injuries and serious illnesses. We have persevered through cancer, dementia and death of a loved one. We have come together to support each other no matter what life gives us. Together, we have made lots of lemonade! 🙂

4- We are thankful and grateful that we continue to grow and become stronger physically, mentally, spiritually, and emotionally through running, walking, and multi-sport fitness.

5- We are thankful and grateful for this journey in life! The proverb goes “The journey of a thousand miles begins with a single step”. We are thankful for the many sunrises and for the amazing sky during our early morning training. We are also thankful for lower humidity days!

6- We are thankful and grateful for all of you who volunteer your time and energy at packet pick-ups and at races! We are grateful for your loving, caring disposition and your smiles – no matter how long the days are. Thank you for being part of our extended family and for being part of our team! It’s not easy getting up at 4am to execute events… but it sure is gratifying when it’s all said and done. We can only do this with your help!

7- We are thankful and grateful for all the goals you created and surpassed! We remember your first “4 miler” and your first open water swim! We remember your first 5K, your first half marathon, your first full marathon, your first triathlon. We celebrate your milestones and accomplishments and we cheer you in your next goal! We do our best to be at the finish line or start line of your events. And to add we are thankful and grateful to be an instrumental part in raising fitness and active living in Galveston! Keeping feet happy and healthy is important to us. Even more important is communicating that YOU CAN DO IT! Nearly anyone can walk or run a 5K and/or do a triathlon. You decide what fitness or life health goal you’d like to accomplish and we’ll help you get there! The feeling when you cross that finish line is amazing! You CAN do it! We believe in you! We’ll be with you every step of the way!

8- We are thankful and grateful to be in business eight years! Steve and I poured our heart and soul into Fit TRI Run. We believe that we can make a positive difference in lives and in our community. We stay abreast of changes in shoe technology as well as run form, swim form, etc. We love educating. We love employing and empowering people. We give back a tremendous amount to our community. We rely on you to shop with us! Every purchase you make with us keeps us in business – AND- approximately 70% or more stays in our community.

Once again we are thankful and grateful for YOU! Thank you for shopping with us! Thank you for our love, support, and friendship. Thank you for keeping us in business in Galveston for the last eight years! We continue to rely on you so that Fit TRI Run can continue to give back.

Here’s to many more great years with you!

With gratitude,

Kim & Steve

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What a beautiful site! SO GRATEFUL!

What a beautiful site! SO GRATEFUL!

Happy Feet Makes for Happy School Days!

Come in for your kids back to school needs!

Come in for your kids back to school needs!

As a child, I remember not being able to go to sleep the night before the first day back to school; I was excited and nervous at the same. The start of a new school year brings new classrooms, new teachers, new opportunities, and perhaps a new school and new friends. There are so many concerns going through the minds of our kids; the last thing they should be concerned about is achy feet due to poor quality or fit of shoes.

As you prepare your child for back-to-school, I urge you to get him/ her good quality shoes that fit properly! The quality and proper fit of a child’s shoes is vital to his/ her long term foot health! Frequently children wear the same shoes to school, gym class and sometimes for play or sport after school. Chances are, your child will wear his/ her shoes for 8 or more hours a day.

Don’t go to a self-serve shoe store where your decision is based on color and size. Spend your time and money wisely and just come see us. We are a full-service shoe store with ONLY good quality shoes. You can’t go wrong! Dependent upon your child’s foot size, you can expect to pay $45-70 for a great pair of kids running shoes. We’re smart, we’re local, and we care. Forty years from now, your kids will thank you.

Here’s to healthy feet and happy bodies,

~Kim

Tips to Preserve Your Gear and Keep Stink Free

In the newest class of workout gear – technical fibers are all the rage. Comfortable, sweat wicking and temperature controlled are many benefits of “tech” gear. However, even with today’s workout gear being so high tech – it’s still not STINK FREE!

Check out some tips to preserve your gear and get the smell out!

  1. DON’T USE FABRIC SOFTENER
    • Fabric softener coats the fabrics of your clothing and can prevent them from being able to absorb water and detergent when being washed.
  2. DON’T USE TOO MUCH DETERGENT
    • In the same aspect of using fabric softener, using too much detergent can also coat your clothing and prevent the absorption of water.
  3. SOAK STINKY ITEMS
    • A good pre-soak is often overlooked with a busy schedule, but your clothes will thank you! Pre-soaking in cold water with a sport specific detergent will help eliminate any pesky odors.
  4. USE SPORT SPECIFIC DETERGENT
    • Sport specific detergents are formulated specifically for washing workout clothes and can be a valuable asset in keeping your clothes stink free. There are a variety of special detergents – come see us to try out Sweat X Sport!
  5. DON’T LET YOUR GEAR SIT AROUND
    • Mold and mildew can begin to grow on workout gear that is left in a gym bag or laundry basket for too long, wash your gear sooner rather than later to prevent buildup.
  6. USE COLD WATER
    • Technical fibers are generally on the delicate side and washing in cold water will help maintain any special performance properties for many workouts to come.
  7. DON’T COOK YOUR CLOTHES
    • Consider hanging your gear to prevent you from drying out spandex, lycra and other fabrics
  8. READ THE LABEL
    • Better safe than sorry! Some performance fabrics require special care, always check the label to ensure you’re maintaining the integrity of your gear!

SPRING TRAINING begins Monday, March 21st

SPRING TRAINING begins tomorrow!

Runners and walkers of all ages and skill levels are encouraged to join us!

2016 Spring Training season officially begins Monday, March 21, at 6pm.

Spring Training meets Monday & Wednesday evenings from 6-7pm.  USA FIT Galveston is a group of training partners and friends with a common goal – to stay fit and have fun along the way! We start wherever you are. Couch potato? Seasoned athlete? Great! No matter what your conditioning or pace, there will be others to train with. Through the year, our coaches will help achieve your personal best in a non-intimidating, fun, and safe environment.

  • 12 Week Training beginning Monday, March 21, 2017.
  • Ability-based training workouts (Spring Training workouts are Mon & Wed evenings from 6-7pm)
  • Daily training schedules to keep you progressing during the week
  • Encouragement and expertise from trained coaches (includes nutrition, cross training, run form)
  • Frequent informational seminars on running-related topics
  • Camaraderie and social events
  • USA FIT Galveston technical T-shirt.
There is still time to register! Contact us at 409-539-5150 or visit

HOKA shoe test wear- This Saturday!

Take advantage of test wearing current models of HOKA One One shoes at Fit TRI Run this Saturday- anytime between 7am-2pm!

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What is HOKA ONE ONE? It’s a maximal cushioning shoe. Remember when barefoot running was a big thing? Now the hot trend in technical shoes is is the opposite. We refer to it as maximalism. 

Many shoes now have additional cushioning to absorb shock and provide some stability. HOKA ONE ONE is one of the leading brands in this trend.

Just to give you an idea, the HOKA ONE ONE Clifton model has more than twice the mid-sole material of a standard model. 

This brand of shoes may or may not be for you – but how will you know unless you try them on and try them out? Join us this Saturday, May 23rd, anytime between 7am-2pm.