Get motivated for the New Year!

admin Events, Health, Nutrition, Training

As we bid adieu to 2016 and approach a new year it’s time to get our health and fitness routines back on track. A new year and a new start after all the bad holiday decisions. Right?! For instance, I don’t normally eat left over mocha brownies or chocolate crinkle cookies with my morning coffee, but there is something about being away …

Group runs rock!

admin Training

Fall races are in full swing and winter is coming. Avoid a training rut. Stay on track and join a running group in your local area. Group runs will keep you motivated, on track, and they make training fun! Experience all of the benefits of running with a group! Camaraderie Motivation Friendly competition Accountability Training tips Running with a group can make long …

Don’t miss out on the Virginia Running Festival!

admin Events, Uncategorized

Where are you going to be on November 13th? The Virginia Running Festival of course! Join the Flat-Out team for another great event at Christopher Newport University. Believe it or not, Virginia Running Festival is coming up in 2 short months. Run through historic Newport News neighborhoods, the Mariners’ Museum, Christopher Newport University’s campus, and cross the finish line at POMOCO Stadium. Run …

Which hydration system is right for you?

admin Uncategorized

When it comes to running gear there are so many options. How do you choose the hydration system that is right for you? With such a variety available to runners it’s important ask yourself a couple questions… How far do you plan to run and how much water will you drink? Some people get by on very little water and others drink like they …

Don’t let overtraining affect your sleep!

admin Uncategorized

Sleep is vital for performance. If you are feeling tired, crabby, and your performance is off you may not be resting enough. Are you waking in the middle of the night, tossing and turning, or just feel extremely tired throughout the day? Insomnia is just one of the many side effects of overtraining. Overtraining occurs when the body is pushed beyond its …

Avoid injury from weak adductor muscles!

admin Training, Uncategorized

Adductors (groin) muscles are the typically the weakest muscle group for athletes. Often neglected, they are vital for lower body strength and, when weak, can cause injury. Adductors are a group of 5 muscles shown in the image below. These 5 muscles, located on the inner thigh, are crucial for active and static movement. When contracted, the muscles work to pull …

Make Virginia Running Festival your first or next race!

admin Events, Uncategorized

Half marathons are America’s fastest growing distance race. If you’re looking for a half marathon this fall, add the Massive Medal Half Marathon on November 13th to your bucket list. Looking for a little more? The Captain’s Challenge is 16.1 miles. Check out the Virginia Running Festival event website for more information! Just click on the image below.If your conquering your first …

Power up your runs with squats!

admin Training, Uncategorized

If a runner could pick just one strength training exercise it should be squats. Squats, when done properly, are the most effective exercise out there. Running is what builds endurance, but strength training gives us the muscle strength to power through runs faster, harder, uphill, and with less muscle fatigue. Forget the silly myths about squats being bad for your knees. …

Does sugar intake affect your performance?

admin Uncategorized

The average American is more than doubling the amount of sugar they should be eating daily. When it comes to training, large amounts of sugar can affect performance. Sadly, being a runner doesn’t give us a free pass to eat whatever we want. Too much sugar from high glycemic index (GI) foods such as white bread, ice cream, and high …