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Running 101

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Hydration 101- Drink up!

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)

*temperature regulation

*joint lubrication

*delivery of nutrients to cells

*muscle function

*waste disposal

*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!

Kim

 

Running to remember & celebrate Kaytie Joiner

Today, several of us in Galveston gathered and dedicated our run to Kaytie Joiner, who prematurely lost her life on April 13, 2014, as soon as she finished the DIVA Half Marathon here in Galveston. I never had the pleasure of meeting or knowing Kaytie, but her story moves my heart and makes me tear-up when I think about her, her family and friends and her fiancé. Today is the day she was to marry her best friend.
I found her Facebook page- she looks like the type of girl that everyone wants to know and be friends with. She has an all-American smile and a sense of love that surrounds her. Everyone loved her dearly and it seemed that she touched many lives.

I guess she made such a positive difference during her time here on earth that our Good Lord called her “home” to be with Him while she was still so young. I cry when I think of how her fiancé, family and friends must feel and how difficult this day must be for them.
The one thing I know in my heart is that she is at peace. She is resting in a place of love beyond all comprehension. She died doing what she loved and was surrounded by persons who loved her.

Kaytie, we ran for you today. We mourned for you today. We pray that your peace and love and grace surround your loved ones. Thank you for reminding us all that life is so precious and so unpredictable. Thank you for reminding us that sweating the small stuff is a waste of time. Thank you for uniting our running community even more. Thank you for making a difference in our lives- though we’ve never met. One day, let’s go for a run in heaven.

kaytiesRUN

Rest in eternal peace, Kaytie~

 

Love,

Your running friends in Galveston

 

Running 101: Let’s Do a 5K

You’ll be running the Galveston Seawall in no time with these running tips from Fit Tri Run!

No matter what distance you have in sight, the most important step is taking the first step. There is no reason to feel intimidated by beginning a running program. This article is meant to act as only a guideline and to provide basic recommendations. It is best to consult with running coaches and/or find a running club in your area for guidance, assistance, and support. (If you are in or around Galveston, contact us!)  Enjoy the journey on your feet!

Here are the basics of getting started with a running program:

  •  Make certain that you are in good physical condition to begin. It is best to obtain medical clearance from your doctor.
  •  Make sure you get the right running shoes for your foot type! This is extremely important for injury prevention as well as comfort. Visit your  local running store (us) and be fitted properly. Don’t cheat yourself on this smart investment – it could be the one issue that will help you continue or stop you in your tracks.
  •  Make sure you are properly hydrated (water) before, during and after. Sport drinks are not necessary before these workouts– that just provides unnecessary calories at this time. Hydration is important all of the time – not just when it’s hot outside. Do not wait until you feel thirsty to drink. You should take a few sips of liquids every 15-20 min of exercise. Your body needs this fluids for basic functions. You also lose these fluids through respiration and perspiration. When you train your body to use the liquids you consume during the short distances, your body will better be able to handle and use the fluids in the longer distances.
  • Clothing: avoid cotton and jean materials when running or walking for fitness. Cotton absorbs and retains sweat. These materials can also cause irritation and chaffing. When possible, purchase “technical” clothing – clothing made for running. It breathes, it dries quickly, and it will not cause skin breakdown.
  • Women should invest in a good sports bra. No cotton bras. With the right bra, you should only need 1 bra at a time – regardless of your cup size. Your bra should not have a birthday nor cause chaffing. Visit us to be properly fitted.
  • Socks: avoid cotton for the same reasons as above. Technical socks made for running will keep your feet dry – even in the hottest of weather. You should not experience “hot spots” on your feet, nor should your feet become blistered, callused or wrinkled after you exercise – if they are, consider new socks
  • Before you start your workouts, make sure you “warm up” your muscles by walking briskly for 5-10 minutes and or skip, hop, jump a little. Do not stretch cold muscles. Only stretch after you have warmed up and increased your heart rate somewhat. Always end your workout with a “cool down” (lesser intensity walk, run, or jog) and stretch gently for 5-10 minutes.

Choosing the right running program

There are many programs and recommendations available for running. If you are not currently a runner, I strongly recommend following a slow, progressive program. The program below is condensed for those doing a “couch to 5K in 12 weeks”. If you have more than 12 weeks, modify this program and increase your running time by 1 minute at a time. Doing too many miles too soon or going too fast too soon is an invitation for injury or complications. Take it slowly and patiently. Allow your body to become a fat-burning machine. Running can be for life if you approach it smartly.

  • WEEK 1: walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Try to do this at least 3 different days during this first week. Just do the best you can.
  • WEEK 2: walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Try to do this at least 3 days this week. Remember to stretch when you finish.
  • WEEK 3: walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Try to do this 4 days this week!
  • WEEK 4: walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Do this 4 days this week.
  • WEEK 5: walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do this 4 days this week!You’re doing great and look how far you’ve come! Don’t forget to smile…it makes your body feel better.
  • WEEK 6: walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Do this 4 days this week.
  • WEEK 7: walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do this 4 days this week. Try not to make these days consecutive. Whoohoo!! Be proud of your accomplishment!
  • WEEK 8: Repeat week 7 workout. Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Try to do this 4 days this week. Give yourself rest days. Doesn’t this seem easier than last week? Great job!
  • WEEK 9: Warm up by walking briskly, jogging a few seconds, then walking again – do this for 5 minutes. Then jog for 15 minutes. Then cool down by walking briskly for 5 minutes more. Try to do this 4 days this week.
  • WEEK 10: You can do it!! Walk fast/ jog a few seconds for 5 minutes. Then jog/run for 20 minutes. Then cool down by walking fast for 5 minutes.  Do this 4 days this week.
  • WEEK 11: Increase the challenge! Warm up for 5 minutes by walking fast/ jogging for a few seconds. Jog/run for 30 minutes, then cool down by walking fast for 5 more minutes. Try to do this 4 days this week. Stretch after each run.
  • 12. WEEK 12: Repeat week 11. This should feel easier and you may be able to run faster.
  • CONGRATULATIONS!! Do you agree that the hardest part was taking the first step? If this is race day, just have fun! It’s all about the journey to the finish line. Walk when you need to walk. Try to focus on breathing deeply and regularly. Live in the moment. Get to know the people around you. Running can be beneficial physically, mentally, spiritually, and emotionally.  Good luck! We hope to see you on a course one day soon.

Kimberly Bachmeier is co-owner of Fit TRI Run. She is a former Occupational Therapist, a certified Run Form Coach, has her Specialist in Fitness Nutrition Certification, teaches group fitness classes, and is the Organizer of USA FIT Galveston.