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Everyone has their own personal preference for shoes- which is why we offer a big range and great selection of shoes at Fit TRI Run.
One shoe brand that is newer on the market but seems to be a super hot brand with loads of success stories to back it up is HOKA ONE ONE.
If you’ve seen these shoes- yes, they look like a lot of shoe- but they are one of the lightest, most cushioned, most comfortable shoes on the market. Success stories have ranged from athletes with joint pain to the person with neuropathy to the person (nurse, surgeon, etc) who is on their feet nearly all day.
At every opportunity, we bring in brands for you to try-on and try-out. This Saturday, please join us for the opportunity to try out the latest HOKA ONE ONE styles! You can read what one shoe critic has to say about HOKAS here, but visit our shop and try out the HOKA ONE ONE shoes and you be the judge. Tell us what you think about them! Even better – try them out and join us for a hill training/ run form clinic! Then you can really feel how they respond. Just be dressed and ready to move on Saturday.
HOKA ONE ONE shoe test wear is this Saturday 8:30-12noon
HILL Run Form Clinic is this Saturday at 9am.
Both of these events are free of charge and open to all.
Live well, train smart.
’tis the season for fun runs and a really great one is just around the corner!
Have you signed up for the 3rd annual DAILY NEWS PRESS 5K, 10K and kids 1K yet? Well make sure to sign up and JOIN US for a hill-running-form-clinic! It’s just a hill…we’ll help you get over it! Read on for more info…
For us flat-landers, the thought of running or walking up a hill as big and steep as the Causeway can be a little intimidating. But think of the views from the top (and the photo ops!)! How awesome is it to have a Pelican-eye view of the Bay? And how often do you get to do this on foot? (I’ll answer for you: only 3 times a year during a race- so don’t miss out on this one!)
As with any sport, using proper form is important when running hills. Whether you are running uphill or down, maintaining good running form is essential for improved speed, efficiency and reducing excessive pounding.
Uphill running: It’s better to take super short, quick steps running up hill rather than taking long, powering strides. “Powering up” the hill with long strides will most likely leave you breathless and is not necessarily efficient or fast.
Quick uphill tips:
*Shorten your stride (take shorter steps)
*Increase your cadence (take quicker steps)
*Lean into the hill – but DON’T bend at the waist. Think about standing tall. Keep your back straight.
*Ideally, you will land mid-foot/forefoot. Don’t stay on your toes; allow the heel to drop down to the ground with each step before you push off through your big toe. There is stored energy in the heel- when you allow your heel to fully drop, you can tap into some of this free, stored energy that will help your forward momentum.
*Drive from the hips- focus on using your hip muscles to lift your knee while you are pushing off the back leg. (The back leg should be nice and long and straight with each step up).
*Keep elbows bent at 90degree angle and drive your elbow back behind you with each step (right elbow back, left hip flexed forward and vice versa).
*Keep your shoulders out of your ears (stay relaxed in the shoulders)
*Keep your neck long; look a few feet ahead of you.
*Engage your core!
Here comes the fun part:
Downhill running! Downhill running = free energy!!! Take advantage of the “free” increase in running speed. When traveling downhill, gravity is your friend. You can control your speed with your body. If you want to run faster, lean forward (into the downhill) from your hips- not your head or trunk. If you want to slow down, run more upright. Your feet will always want to land under your center of gravity- your lean will define where your center of gravity is. You will notice that when you lean forward into the downhill, you will need to take much quicker, shorter steps to maintain control. Keep your feet moving fast and continue to lift with your hip flexor (lift up your knees, keep knees bent and land SOFTLY). It’s important not to land on your HEELS first when going down HILL. Landing on your heels is too much impact through your joints. Allow your muscles to act as shock-absorbers –this little tip has huge physical benefits over time.
Quick downhill tips:
*Look downhill, but not at your feet.
*Don’t over-stride; keep your steps short and quick.
*Avoid landing on your heels first. When you land on your heels, you are “putting on the brakes” and wasting energy. You are also sending too much impact through your joints. Use your muscles to run, not your joints.
*Keep your knees soft and bent (think of you knees like shock absorbers on a mountain bike)
*Land softly with your full foot. Avoid “stabbing” your toes into the ends of your shoes. Just lift your foot and land. Let gravity assist you in your momentum.
*Use your arms for balance. Don’t worry about the forward/backward swing needed in running uphill.
*Engage your core! Think of your abs, rear end, and back as a stable base. Allow your arms and legs to do what they need to do.
Reading about hill running may make technique sound complicated, but with a little demonstration and practice, it makes sense and can be quite fun!
Want to learn this uphill/ downhill technique and “practice” running hills? Great!!
JOIN US this Saturday, Aug 30th 9-10am at FIT TRI RUN.
This Saturday, the 30th, we will also have the latest models of the HOKA ONE ONE shoes for you to try on and try out!
**For these sessions, be dressed and ready to run/ walk. All ages and skill levels welcome. Meet at Fit TRI Run (518 23rd St, Galveston) by 9am.
HOKA shoes will be available for try-on and try-out from 8:30am-12noon.
There is no cost to attend this session or try out shoes.
Hill training can build incredible strength and speed that overflows into flat land running. The key is to be smart and not to do much too soon.
If you’re still trying to decide whether or not to do the DAILY NEWS PRESS RUN, just remember that the Causeway is just a hill…. so get over it! (Literally. On Sept 13th)
Sign up here:
Live well and train smart,
Here at FIT TRI RUN, we see all types of feet and have experience with a variety of foot conditions. We strive to do our best to match an ideal solution to individual needs. Our solutions usually involve a combination of products and education.
One of the great new products we discovered over the last year is CORRECT TOES. Correct toes are designed to:
It is a seemingly simple tool that can have a huge positive impact in the health of your foot and alignment of your toes. We have spoken with many people dealing with bunions that have used CORRECT TOES and have experienced improvement with toe alignment and decreased pain over time.
Only recently have we realized the positive effects CORRECT TOES have on the condition of Hammertoes. As with any product, there are no miracle cures. But proper stretching combined with the right tools and shoes will aid your body in healing. Please click below for a short, simple video demonstrating good stretches for HammerToes.
If you or someone you know is suffering from foot issues, know that we at FIT TRI RUN have solutions for many conditions. As always, we recommend you consult with your healthcare provider for your special or medical needs.
To learn more about CORRECT TOES and various foot conditions, visit: https://nwfootankle.com/correct-toes
CORRECT TOES are in-stock at FIT TRI RUN.
Wishing you health, happiness and prosperity,
Before I tell you about the great specials we have this weekend, I wanted to tell you that one of the greatest things we love about living in Galveston is YOU! We love the people we get to interact with on a day-to-day basis and the friendships that have been formed. We love the way we rally around each other and support each other; whether it’s for a “cause” or just because – we are here for each other.
As a locally owned and operated business, we provide part-time jobs, contribute to the tax base and economy, support local events, students, and organizations, and we give back to local charities and non-profits. By shopping local, you keep your money here in the community where it belongs and allow it to circulate to benefit others.
We LOVE what we do, but we need to tell you that the long winter this year combined with the excessive seaweed and the convenience of online shopping has been a real kick in the gut for all of us who own small businesses.
Here’s what you can do to help: If you find yourself in the market for a new pair of running or walking shoes, apparel or accessories, would you allow us at FIT TRI RUN to serve you? It is always our pleasure to help you find the perfect pair of shoes- whether you are an occasional jogger, a beginning runner, a runner with a specific goal this year, or on your feet all day.
When you shop at our store, you know that we take the time with you and really care to make sure that what you buy is the best for you. We also back it up with an easy exchange policy. Thank you for choosing us for your active living needs.
Thanks, Uncle Sam!
This weekend is TAX-FREE weekend for every piece of apparel and pair of shoes $100 or less. We are also adding on a one-time major anniversary TENT sale on dozens and dozens of shoes and all running apparel (not including triathlon or cycling apparel).
Expect to save up to $70 on older model shoes (plus tax free for those that qualify). And enjoy 40% off all running apparel (plus tax free)! This sale is tomorrow, Saturday and Sunday only. All sale items final. No exchanges or refunds will be accepted on sale items. Sale pertains to IN-STOCK marked items only.
This is a GREAT time to purchase shoes for yourself or for your (older) kids heading back to school!
Thank you for taking the time to read this and sharing it with your friends! We look forward to seeing you soon.
Kim & Steve, owners of FIT TRI RUN
I think two of the greatest gifts we can give our children are LOVE and encouraging and teaching them to live a healthy lifestyle and have fun doing it. When our kids see us having fun participating in races and other events, they are more likely to do it. When they see us making healthy life choices, they are more likely to follow and do the same.
I really hope that you and your family participate in these two SUPER FUN events the weekend of September 14th/ 15th!
Saturday, September 14th = participate in the DAILY NEWS PRESS RUN! Choose the 10K, 5K or kids 1K. The 10K route takes you over the Galveston Causeway and the 5K route turns around at the top of the Causeway. Enjoy great views and great activities for kids of all ages and the kid in you! Register here: http://www.galvestondailynews.com/pressrun/
Get a good night’s sleep and then….
Sunday, September 15th= Put your best pirate leg forward and encourage your kids (ages 6- 12) to participate in a super fun CAPTAIN KIDS TRIATHLON!
Shiver me timbers! Sign your young matey’s up for this fun, non-intimidating triathlon at MOODY GARDENS!
Course: Swim in the completely protected lazy river at Palm Beach, bike around beautiful Moody Gardens and on 83rd street which is shut down to cars, run on Moody Gardens property and finish in the Oleander Bowl.
Find out more and register here: https://www.athletepath.com/captain-kids-triathlon/2014-09-14
No experience is necessary for either event!! Kids always love a 1K event – especially at the Daily News Press Run with so many activities!!
The CAPTAIN KIDS TRI will be loads of fun also! Though it will be somewhat physically challenging, you’d be surprised at what kids are capable of doing – especially when they are having fun! It probably won’t feel like exercise to them.
Sign up today! I hope to see you at these events,
Have you experienced a HOKA shoe yet?
Are you dealing with joint pains or are you looking for a maximum cushioning shoe that gently cradles your foot? We probably have what you’re looking for.
We understand that there is no ONE perfect shoe for everyone. And what might be perfect for you one year might change the next year. At FIT TRI RUN, we are sensitive to your changing needs and we are constantly bringing in proven products that might fit your changing needs.
We recently brought in a few styles of the HOKA ONE ONE shoe. It might look like a lot of shoe, but it’s incredibly light. (This is the brand of shoes that Mike Erhedt ran across America in a couple of years ago.)
Stop by and try them on and try them out! We’ll do our best to help you spend your money wisely and keep you moving. Remember, it doesn’t matter how fast you go…. you just have to go!
More on the HOKA ONE ONE shoe company and technology: http://www.hokaoneone.com/technology.html
Since 2010, HOKA ONE ONE® has been on a quest to bring ground breaking and elevated benefits to all runners. HOKA ONE ONE engineers unique performance midsole geometries that feature higher volume, softer density, and greater rebounding foam than standard running shoes.
Engineered midsole volume which is up to 2.5X the volume than standard running shoes, made with performance-specific cushioning material.
Excellent shock absorption and an inherently stable ride which is designed to reduce the fatigue in your feet, legs and core.
Meta-Rocker midsole geometry, specifically engineered with a low heel-toe differential and a sculpted outsole radius in the heel and toe, creates a unique fulcrum effect and encourages a guided foot gait cycle.
Supports a runners natural form, and encourages an efficient, continuous Positive Gait Speed roll from heel-strike to toe-off.
Uniquely engineered Active Foot Frame midsole geometry allows the foot to sink deeply into the shoe’s midsole.
Designed to provide integrated stability which is adaptable to a wide range of feet and running styles.
Kim & Steve
Join us for wet-your-whistle Wednesday, July 16th, anytime from 12noon-6pm and test drive/run the New NEWTON Men’s and Women’s Kismet and Fate styles!
(we just might have refreshments and door prizes for those of you who try them on and try them out). Bring (or you can always purchase here) running wear. Go for a run and really get a feel for these sleek new styles!
Here’s what Newton has to say about the Kismet and Fate:
The Newton recipe for success: one part determination and one part Kismet. Kismet? Destiny. This 5 lug P.O.P 2 Core Trainer is the everyday go-to shoe for a runner needing the extra bit of functional stability found in our broad and stable e.m.b platform. Responsive, comfortable and stable with a 4.5 mm drop – this shoe is the entry into our open-chamber Action/Reaction technology. It’s easy to put on and impossible to take off. It’s love at first stride.
Fate, destiny, luck…however you found this shoe, you’ll be glad you did. This is the go-to shoe for neutral runners who want the classic Newton pop with a smooth transition on our P.O.P 2 platform. With beveled lugs and a 4.5 mm drop, there’s no excuse not to put this shoe on and get out the door. Responsive yet soft, this is our entry into open-chamber Action/Reaction technology. Use this shoe as an everyday trainer or turn up the speed if you feel so inclined. This is your fate.
So join us next Wednesday! Go for a run or other workout in these shoes and tell us what you think! Everyone who tries them out and posts a comment on our FB page or Twitter will be entered into a drawing for secret surprises!
Happy Monday!! Hydrate smart everyday and love the body you are in.
Let me introduce you to my favorite pair of shades — TIFOSI.
(Tifosi is the Italian word for super-fan/ a sports enthusiast.)
I am really hard on my sunglasses and for some reason, I don’t hang on to a pair for too long. I used to just buy cheap-y ones for these reasons – but not any longer!! Tifosi is such an awesome brand! They are stylish, functional, affordable, AND excel with customer service!
My top 10 reasons that I choose Tifosi and love wearing them.
10. They don’t fog up when I run, bike or otherwise breathe heavily.
9. They really are affordable!! Prices range from $49- $99- this is awesome for high quality and durability! (You can actually buy more than 1 pair for less than the price of some other good quality brands).
8. They have excellent customer service. A pair of mine scratched and TIFOSI replaced for $10!
7. They make me look cool. (just joking about this. But there are so many cool styles from which to choose)!
6. I love the frameless sunglasses for biking and every day wear. The phototec sunglasses are perfect for early morning runs or bike rides- they protect your eyes without compromising vision and darken as the sunlight increases.
5. Some come with 3 interchangeable lenses, some are photo chromatic, some are polarized (great in and near water) and some are a combination of features.
4. They are comfortable! They don’t pinch my nose or cause headaches. Most styles have adjustable nose pieces.
3. These sunglasses are great for golfing, fishing, tennis, sailing and all other outdoor activities besides running and cycling. And- all styles come with a cleaning cloth and case.
2. I have to repeat that I love that they don’t fog up when I run and cycle. They don’t slip off of my nose or touch my eyelashes, either!
1. I stand behind a company who stands behind their products.
Tifosi frames are made from durable and flexible Grilamid TR-90 nylon, with hydrophilic rubber on the arms and nose pads for a more custom, comfortable, and no-slip fit. *Frame Features may vary and may not be available on all models. Please refer to model pages for more information
GRILAMID TR-90 FRAME TR-90 is an incredibly light durable nylon material that resists chemical & UV damage.
ADJUSTABLE EAR PADS Fully adjustable ear pads allow a customized fit, increasing comfort & performance.
ADJUSTABLE NOSE PADS Fully adjustable nose pads allow a close fit, limiting slippage and increasing comfort & performance.
HYDROPHILIC RUBBER Hydrophilic rubber ear & nose pads increase their grip the more you sweat to prevent slipping.
INCLUDES CASE & BAG Each pair of Tifosi Optics sunglasses comes with a hardshell zippered case & microfiber cleaning bag.
LIFETIME WARRANTY** All Tifosi Optics Sunglasses include a lifetime warranty against manufacturer’s defects.
We just received a big new shipment of TIFOSI sunglasses — visit us and check them out!
Or find out more about TIFOSI at: http://www.tifosioptics.com/about/mission/#
Wishing you endless joy and great health,
RACE DAY Checklist!
This blog is a partial repost from earlier this summer, but I wanted to provide you with some tips and reminders of supplies for RIVER CITIES TRI this weekend.
This is a really fun race and (depending on your start time) is well shaded. This is a hilly course- proper hydration and nutrition are essential!
It looks as if the weather will be perfect for us and much cooler than normal for this time of year, but things could change- so be prepared!
I recommend leaving Galveston no later than 11am. It’s a 5 hour drive and packet pickup strictly closes at 5pm. Directions: https://www.google.com/maps/dir/518+23rd+St,+Galveston,+TX+77550/6970+Fern+Ave,+Shreveport,+LAemail@example.com,-94.5456407,7z/am=t/data=!4m13!4m12!1m5!1m1!1s0x863f9e6bcfbc52ef:0x65603d1d300f9330!2m2!1d-94.7930765!2d29.3039322!1m5!1m1!1s0x86312d24218693f9:0x46cdd3b36b06f10c!2m2!1d-93.7297642!2d32.4427738 PLEASE NOTE!!! Turn LEFT on Fern, not right. You’ll see the shopping strip on the LEFT. Sport Spectrum is in the corner.
If we have enough time, I like to go to the park (race site) for a quick swim. Feel free to drive the bike course (if you haven’t yet done this race, the element of surprise is more fun!)
REMINDERS to pack:
*Anti-fog spray or wipes (optional)
*Race belt (don’t put holes in your apparel!)
*Speed laces? (optional)
*Anti-chafe such as BODY GLIDE or TRISlide (my new favorite product!)
*C02 cartridge & adapter for it
*Visor or hat (this really helps!)
*Sunglasses (avoid energy drain from squinting)
*Extra ponytail holders (girls. Or guys. We don’t judge).
*Extra water bottle (disposable) for swim start or in transition
*Towel for transition?
I would make a bottle of ARMOR and plan to leave it with your flip flops somewhere near the swim start and outside of transition – this way, you can drink it right after.
I also recommend bringing a bottle or disposable bottle of something to drink before swim start- water or IGNITE and a gel of some sort. The race begins at 8am. Depending on your wave, you could be on the shore for a while. I generally bring a small bag with extra water, ARMOR and a shirt or change of clothes for after. Just before the swim start, I put my flip-flops in the bag and leave it on or near a picnic table. After the race, that’s the first thing I grab.
Parts of the transition area may be on dirt or grass, so bringing a small towel to stand on is helpful. Some people dress up or wear wigs to race – feel free to join in the fun!
GOOD LUCK to all of you racing this weekend!
Water. It’s the source of life and the most abundant substance in the human body. Water is essential to every bodily function known to man. Water is inside of our cells, outside of our cells and in between our cells. Our bodies can survive weeks without food, but only a few days without water- or, if you are in a hot environment- it may only last hours without water.
It amazes me to see people exercising- outdoor and indoors- without consuming water or an electrolyte drink. Exercising or even working in this heat and extreme humidity without hydrating along the way is just not a smart decision.
Every physical reaction in your body depends on proper hydration. Water is essential for:
*regulating heart beat & blood flow (a reduction in water causes blood to thicken)
*delivery of nutrients to cells
*responsible for actions involved in energy production and fat metabolism
Thirst is a very poor indicator of hydration. Thirst is not usually perceived until 1-2% of body weight is lost. At this point, mental clarity and focus may have dropped and exercise performance will have decreased.
As a general rule of thumb, you should drink 2-3oz liquid every 15-20min during exercise. I hear some people complain that drinking water makes them cramp up or feel sloshy in their belly. I recommend start drinking water now. If you train your body to use fluids during low mileage/ short workouts, then your body will learn to efficiently use the fluids as you continue to increase the length of time of your workouts.
You can’t forget to water a plant and then drown it with water to make up for it. The same is true for your body. TOO MUCH WATER can be as serious of an issue as too little water. When your body has to much water in relation to sodium content, it is in a state of hyponatremia. The best way to avoid hyponatremia is to not drink too much water all at once. Instead, strive for a more balanced and regular fluid intake of water and electrolytes. It’s also wise to consult with a nutritionist or licensed dietician to help you calculate your true fluid needs.
Fit TRI Run has convenient options for hydrating “on the run”. There are hand-held bottles (some with insulation to keep your drink cool in the heat) as well as belt-type hydration devices. Not sure what you want? Then build your own! This week, we are expecting a large shipment of plain belts, pouches, water bottles, etc so that you can build your own hydration device.
We also have smart electrolyte options- consume the nutrients you need without the excess sugars. For exercise efforts over an hour or for those of you who work outdoors, consider incorporating electrolyte replacement drinks into your hydration plan.
It’s easy to stay healthy and hydrated this summer– just be proactive. Visit us at FIT TRI RUN. We know our products and are here for your convenience.
Love your body. Drink responsibly!