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Welcome to The Rundown!
We are glad to have you as a member of the Pensacola Runner's Association and hope that you find this newsletter both informative and motivating. As a PRA member, you can expect to receive our newsletters every month. The newsletters provide training tools, insider race discounts, advice from the pros, and a race calendar. Don't see something? Shoot us a line at [email protected], and we will make sure it gets considered.
About the Pensacola Runners Association
The PRA is a non-profit organization dedicated to running advocacy in Florida's Northern Gulf Coast. Since 1973, PRA has grown into a organization that supports runners across the region. We help runners run better, faster, and stronger, by providing training, social, outreach and advocacy while also promoting friendships and goal achievement.
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Get Involved in PRA's Upcoming Events
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The Argonaut 5k, a Pensacola Runners Association Event, is a fun, challenging 5k and a great way to give back to the Northwest Florida running community! 100% of the profits will go to support the University of West Florida Argonaut Cross Country Team, who give endless hours of their time volunteering at area races each year.
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September 29, 2018
Don McCloskey Seafood 5k
The Pensacola Seafood Don McCloskey 5k, hosted by the Pensacola Runners Association, is a flat, fast certified 5k course through downtown Pensacola and the perfect opportunity to kick off your fall racing season (not to mention eat some of the best seafood around at the Pensacola Seafood Festival after the race)!
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January 12, 2019
Pensacola Beach
Half Marathon, 10k, 5k
Registration details coming soon!
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THANKS FOR JOINING US!
We enjoyed socializing at Seville Quarter with our fellow Pensacola Runners Association members for our Members-Only social on July 19. Follow us on
Facebook and stay tuned for future events!
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Sustainable Running:
Running for the rest of your life
Part Two of Three
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| Paul Epstein, Owner, Running Wild (locations in Pensacola and Fairhope) |
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Welcome to part two of our three part series on running longer and healthier. If you've made it through part one, hopefully I've successfully conveyed a few ideas regarding choosing your best running shoe. In this second column we'll further discuss shoe selection but more specifically as it relates to injury prevention.
First, let's briefly summarize last month's column on choosing your best shoe:
1.) More expensive is not better,
2.) Lower drop is not better or worse, and
3.) A wide toe box is extremely important. If you need more detail regarding any of those three ideas just look back at last month's newsletter.
Occasionally running related injuries are due to improper shoe choice, yet more frequently running related injuries are caused by our lack of patience. Our desire and attempt to run faster, further and more frequently than our bodies are ready is what leads to most running related injuries. If you can accept that fact, then we can ask these three questions: 1.) How do you know when to go faster, further and more frequently? 2.) Will a "better" shoe help me achieve my running goals sooner? 3.) What activities can help speed along your adaptation to more and faster running?
Every one of us is different in the ways that we adapt to stress. If we all knew the exact amount of stress (and how to measure it) that we could place on specific joints necessary for running we would never suffer an injury. In the "world" of running there are three variables that one can increase: intensity (pace), volume (distance) and frequency. Simply put, how fast, how far and how often can I run without getting injured? Unfortunately there is no standard answer. Some will have success with a "canned" running program, but just as many will not. The accepted and successful process is to increase only one variable at a time and no more than two of the variables at once. For instance, if you want to run faster (or on hills) don't increase your mileage and/or the number of days a week that you run. Allow yourself two to three weeks to adapt to the new pace or hilly course, then, increase another variable. As you continue your "running for life" journey the sooner you can dial into your ability to adapt and the way that you feel as you do the more success you'll have.
Running shoes today are as different as individual runners are and that's a good thing, but also more confusing than ever before. In the past one would choose a shoe based on their degree of pronation and the choices were pretty straightforward. Today you may have success with a lightweight, super thick midsole cushioned shoe, a heavier and structured, moderately thick midsole shoe, a lightweight extremely thin midsole shoe and everything in between regardless of your biomechanics. As we discussed in the first column one of the most important aspects of a good shoe is a wide toe box. A wide toe box allows you to use your natural foot stability as your toes spread out during each footstep helping to prevent excessive abnormal motion when you push off into your next step. Seek professional advice from someone who knows shoes and running and remember the most important aspect is that you can adapt to anything given enough time.
Running is simply a repetitive motion activity with the addition of impact. When your repetitive movement is not biomechanically perfect (none of us have perfect biomechanical movement) you will have a "joint failure" when you reach a certain number of repetitions. At face value this sounds very depressing especially if you accept the fact that none of us have perfect biomechanical movements and running is repetitive motion. The great news, though, is that recognizing your imperfect biomechanics and improving them, as related to running, is fairly straightforward and simple. The key is to maintain muscle elasticity through self-massage muscle manipulation and proper hydration. Hydration is very easy, drink lots and lots of water and take electrolytes daily. Sugary sports drinks are not the answer, low or no sugar electrolyte drinks and water are the answer. Muscle manipulation with the goal of muscle elasticity to improve efficient movement requires a bit more thought and planning but is still fairly simple to implement and maintain. There are so many different types of self-massage tools available today and as many different opinions and the best ways to use them that often we get frustrated and confused to the point of inaction.
Next month I will attempt to give you a few simple and easy ways to create and maintain muscle elasticity and help you stay motivated to run forever.
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ll current PRA members are invited to the University of West Florida Track at 6:00 PM each Monday evening for a FREE interval workout led by UWF Cross Country Coach Caleb Carmichael!
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The PRA Needs You!
The PRA is an all-v
olunteer, 501(c)(3) nonprofit organization with the mission to promote, support and develop running, walking and racing along Florida's North
ern Gulf Coast. Our goal is to enhance the experience of being a runner or walker in Northwest Florida.
The events and programs we produce would not be possible without the support of the Pensacola area's active and involved community of runners and w
alkers. That said, we are always looking for new members and volunteers to get involved and help take us to the next level.
If you'd like more information about how to get involved please send your your inquiry and contact information to the PRA at:
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The Pensacola Runners Association brings together runners, walkers and fitness enthusiasts to promote, support and develop running and racing along the Northern Gulf Coast. Our objective is to provide information, education, training, social and sporting events for competitive and noncompetitive runners and walkers of all ages, races, genders and abilities.
Benefits:
- Discounted entry rates on the full calendar of PRA Races/Events, including FREE entry to our Membership Run
- The chance to eat, drink and socialize with fellow runners at our free, members only social events
- Access to our action packed monthly newsletter: "the Rundown"
- Eligibility for the Lou Gregory, Jim Harrington and Volunteer of the Year Awards
- Access to free, members only weekly interval workouts overseen by a professional Coach
- The opportunity to do your part to promote, support and develop running and racing along the Northern Gulf Coast
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Thanks to our Organizational Sponsors!
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Pensacola Runners Association offers "The Rundown" as an informational service to its members. Any articles, opinions or recommendations are owned by the respective authors, and are not necessarily opinions adopted by the Pensacola Runners Association. The Pensacola Runners Association recommends you consult your physician prior to engaging in any physical activity.
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