Be The Movement

THE EXTRA MILE

Issue #156

 

 June 17, 2014

Sitting is the New Smoking

Don't sit - MOVE! There is a dangerous four-legged beast in our midst that is sucking the health out of us. It can be found lurking almost everywhere - home, work, school, at our favorite restaurants, in movie theaters and stadiums.  It's hard to escape its temptation, but the time has come to stand-up to this menace. Literally. It is time to get up from our chairs, stand and move.  Our life depends on it.

 

We have made a lot of progress towards leading a healthier life over the past 25 years including eating better, not smoking and getting more exercise, but our rate of obesity, disease and early death is still increasing. Researchers have found that a sedentary lifestyle is a major contributor to this epidemic and have recently coined the term "sitting disease" to signify the negative consequences of prolonged sitting. 

 

The average person sits for over 9 hours each day (not including time spent sleeping).  Between commuting to/from work, working at a desk-based job, eating and relaxing at home, it's easy to see how the time quickly adds up.  Unfortunately, researchers are finding that the ill-effects of sitting quickly add up too:

  • People who sit most of the day have about the same risk of heart attack as those who smoke
  • During a 13-year study, women who sat for more than 6 hours/day were 94% more likely to die than those who were physically active and sat for less than 3 hours/day; men were 48% more likely to die
  • For every two hours women sit, their risk of developing diabetes increased 7%.  Sit for 8 hours = a 56% higher risk
  • Those who sit for 9+ hours/day are more likely to be depressed than those who sit for <6 hours/day
  • Sitting time is emerging as a strong candidate for being a cancer risk factor

As soon as you sit the cascade of metabolic issues begins: electrical activity in your leg muscles stop, circulation slows, calorie burn drops to one calorie/minute, enzymes that break down fat drop 90%, insulin effect drops 24% and the gene that prevents blood clotting and inflammation is significantly suppressed.  The big shocker is that exercise, even intense exercise, doesn't help stem the ill-effects of prolonged sitting.  In fact, people are 30% less active on the days they exercise!

 

The only solution is to stand up and move as often as possible throughout the day.  Doing so recharges your metabolism and renews blood flow to your muscles, heart and brain, as well as tones your muscles, improves posture and burns extra calories. 

 

A friend of mine loves computer games.  On average she games about 3.5 hour/night.  Last month she swapped her desk chair for a treadmill so she could "walk" while she gamed. In just one month she walked 363,613 steps (nearly 80 miles!) and lost 10 pounds. Her eating habits didn't change and her average walking speed was a very snail-like 0.9mph. As a bonus, her bowling game improved as her stamina and lower body strength increased.  Impressive!

 

As a runner with a job that doesn't tie me to a desk, I considered myself active enough to not be impacted by the effects of sitting, but I was shocked to learn that even on the days I ran, I was only active for 5% of my day.  Pathetic!   Now, I'm addicted to my Garmin VivoFit which challenges me to achieve 10,000 steps/day and move for at least five minutes each hour - which doesn't seem like a lot, but there have been many nights where I'm marching around my bedroom to reach my goal before I sleep.  

 

As we near the halfway point of 2014, it's a good time to make a new resolution to move more.  Commit to 10,000 steps/day.  You have a lot of living - and running - left to do!  

 

Be Fit!

Steph

Help Hartford Lose 2,000 Pounds!
Kick-Off is This Thursday!

Ton of Fun

Stacy's Sports Medicine Corner

Stress Fractures

Stacy Provencher

One phrase runners do not like to hear is "you have to rest in order for your injury to heal." A stress fracture, a small break in the bone caused by repetitive stress, is a dreaded injury that sidelines a runner and really does require rest to properly heal.

 

I find that this time of year is when stress fractures start popping up among the adult running population. The weather has been nice for a couple of months and many have increased their running since the winter. Many people have trained for and run a spring marathon or half marathon. The summer race calendar is full of 5ks and 10ks and many continue to train for fall races. If rest and recovery have not been sufficient through all of these miles, a stress fracture can occur.

 

Stress Fracture Warning Signs A stress fracture involves the outer layer of connective tissue on bones called the periosteum which contains nerves and blood vessels that nourish the underlying bone. It also serves as an attachment for muscles and tendons on the bone. The periosteum can become inflamed through repetitive stress (via shock absorption or through the pulling of the tendons that attach to it) and cause what is called a "stress reaction." During this stage, the bone structure is becoming compromised.

 

If it is caught and treated properly, you can stop the damage at the stress reaction and the body will repair itself. If left untreated (i.e. you keep running through the pain), the periosteum will break down and eventually the bone itself will become affected. This is when the stress reaction progresses to a stress fracture.

 

To learn how to prevent and treat a stress fracture, click here.

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Stacy Provencher is a certified Athletic Trainer and Fleet Feet's Sports Medicine Director.  She conducts free in-store injury assessments and helps fit customers with medical issues and injuries. To contact Stacy, call 860-233-8077 or email her at [email protected].

 

Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.
Judd's Shoe Review:  Brooks PureGrit

Andrew Judd

Once again, I get to talk about one of my favorite things: trail running!  The trails around the Greater Hartford area are some of the most diverse, fun trails around, and I love 'em - especially when I'm testing new trail shoes! 

 

I've been a fan of Brooks shoes since I ran at Conard which is why I'm super excited about this new shoe that just arrived in store: the Brooks PureGrit 3. The initial versions of this shoe had a few issues (though, I still wore it during The North Face Endurance 50k championships), but those have been corrected in the new Pure Grit 3 to create a near perfect trail shoe! 

 

Brooks PureGrit The PureGrit 3 is the adventurous, outdoor cousin of the Pure line of minimal shoes from Brooks. It has a super plush Bio MoGo DNA midsole that is resilient, responsive, and plush and a moderate outsole that can handle everything from tame cinder trails to rocky/rooty trails which makes it the perfect shoe to run from the main WH Reservoir to Penwood State Park and back (want to run this epic route?  join our trail group - next program begins July 5). 

 

Brooks PureGrit Outsole

Since its first incarnation, the PureGrit has changed (for the better) quite a bit which makes me excited to conquer some serious dirt with them.  The shoe now has a technical rock plate on the forefoot, making it even better on the tough terrain and a re-designed outsole for much better grip on wet surfaces...and slippery rocks/ice.  Combine that with more toe protection and a slightly more rugged upper for a shoe that is super versatile and can handle whatever trail your feet fancy! 

Casey's Favs

As we get into those lazy, hazy, crazy days of summer it can get harder and harder to push yourself out the door, especially in the heat, for a run. I've always found that the best motivation to re-spark my will to run is with something new and exciting - whether it's something as big as a new electronic gadget or little like a fun pair of socks!  So if you're finding that you're starting to get into that summer slump, treat yourself to something new and then get up and log those miles!

 

Garmin FR 15 Garmin FR15: The new Forerunner 15 is a GPS watch + VivoFit activity tracker all in one sleek unit. This easy-to-use watch tracks steps, distance, pace, heart rate, calories and personal records and wirelessly uploads your data to Garmin's online community so you can keep track of your data, join fitness challenges and save, plan and share your progress. Best of all the rechargeable battery lasts up to eight hours with GPS on or five weeks in watch/activity tracking mode. Five fun colors to choose from!

 

Lock Laces

Lock Laces: A favorite of triathletes, these elastic, no-tie, bungee performance shoelaces are super easy to use and help cut valuable seconds off your transition time.  They are also more comfortable than traditional shoelaces because they expand as your foot swells during long runs.  Lock Laces are available in a variety of colors and have reflective threads for added visibility at night.  Perfect for runners of any distance as well as kids and adults who have challenges tying their own shoes.

 

Nike Breeze Tee

Nike Breeze Tank (women): Ladies, you need to have one of these breezy, super-cute tops in your summer fitness wardrobe!  This soft, ultra-light tank will keep you cool and comfortable on even the hottest and most humid days.  Made with sweat-wicking power and a style that enhances range of motion, you'll want one in every color!  Available in short-sleeve and sleeveless styles. 

 

Brooks Rev Singlet Brooks Rev Singlet (men): The go-to top for guys this summer. The Rev Singlet is a perennial favorite thanks to its soft, light, breathable fabric, seam-free shoulders and a semi-fitted, athletic style that reduces underarm chafing and looks great in the gym, on the road or trail.

 

Sock Guy Socks

SockGuy Socks: Comfortable. Tough. Fun. What's not to like about these stylish, performance socks that feature ultra-wicking fibers and an exclusive super-soft yarn so your feet stay dry, cool, and comfy no matter how hard you play. Best of all, many of the socks are designed by award winning artists and feature unique graphics that capture cool up-to-the-minute trends and themes (do you want fries with that?)!  

 

The Core Foam Roller "The Core" Foam Roller: Two of our favorite companies, Strassburg Medical and Addaday have partnered together to create a spectacular new company called RunMD.  Their first products are a series of specialty foam rollers including one that we've nicknamed Spikey and our new favorite, "The Core".  The Core is constructed from ABS plastic for maximum strength and durability and features a twist-off cap so you can safely store your race day gear INSIDE your roller!  Even cooler, when you purchase the optional joiner attachment, you can connect two (or more!) Core rollers together for unlimited rolling options.

 

Amphipod Hydration Belt RunLite 4 Hydration Belt: Amphipod has updated their top-rated hydration pack to provide more versatility, comfort and bounce-free performance to suit your training and racing need. The new clips provide easier access and secure storage of you bottles and allow you to position the bottles horizontally or vertically anywhere you want on the belt - or remove them completely for shorter runs. The belt features super-stretchy, breathable fabric for an enhanced fit and contains a nice sized pouch for all your electronic and nutrition needs.

Summer Training Programs

Most Programs Start THIS Week!

Marathon Training

 

Are you ready to conquer your running or walking goal?  Join one of our summer training programs!  Each program features a proven training plan that is safe and effective, organized weekly runs, sweet team tech t-shirt, weekly newsletter, in-store discounts and a team of coaches who will inspire, teach and help you conquer your goal and learn to live healthier. 

  

We have a lot of fun and hope you will be a part of it!

  

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WalkFit

WalkFit: Take the first steps toward a healthier lifestyle.  Perfect for those who have no desire to run, but still want to be active and healthy.

 

This 10-week program is led by Coach Dotti, a breast cancer survivor whose upbeat personality and friendliness will make the miles fly.  In fact, by the end of the program, you will be able to walk a 5k!  Begins June 21.

Register Online 

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No Boundaries

No Boundaries is a nationally recognized training program designed to help you run your first 5K (there is also an "advanced option" for those who can already run a 5k but want to improve). The 10-week program will guide you safely and effectively into becoming a runner, while teaching you valuable tips on healthy living. 

 

We utilize run/walk intervals to slowly and safely ramp the time you spend running and the distance covered each practice and will teach you the keys to Good Form Running to help you run more efficiently (and enjoyable) as well as reduce the chance for injury.  

 

Begins June 21.  Sat morning & Wed evening options.

Register Online 

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No Boundaries II

10k Training ProgramIf you have successfully run a 5k in the last 6 months and are ready for your next challenge, join our No Boundaries II training program that will train for the Old Wethersfield 10k. This 10-week  program is designed for our No Boundaries graduates and anyone who can currently run/walk 2-3 miles comfortably.  We will help you over the "4-mile barrier!"

 

Begins June 21. 

Register Online 

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NU Hartford Marathon

 

Hartford Half Marathon: Are you contemplating the next level in your running journey? Our Half Marathon training program is perfect for runners who have completed a few 5ks or 10ks and are ready to up the ante and conquer 13.1 miles!  This 12-week program will prepare you for the Hartford Half on Saturday. October 11th and is great for first-timers and veteran halfers.

 

Begins, July 26.

Register Online 

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Hartford Marathon Training Program: We've teamed up with the Hartford Marathon Foundation to offer a 16-week training programs this summer for the NU Hartford Marathon on Saturday, October 11th.  This program is open to first-time and repeat marathoners alike and welcomes those planning to run a different fall marathon. 

 

The Training Program begins on Sunday, June 22.  Participants will have the option to run with the HMF training group on Saturday mornings in Glastonbury or with the Fleet Feet Sports group (coached by the terrific trio of Natalie Carpenter, Kim Marchand and Jeanne Corey) on Sunday's at 7am. 

 

Begins June 22

Register Online 

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Ton of Fun

 

Register Online

Veggie, Grain & Nut Bowl

By Aubrey Schulz 

Get Out N' Play Logo

Vague title, right? This week's recipe offers a template for a worthy, hearty salad.  

 

My salads rarely resemble the ubiquitous iceberg lettuce, carrot, cucumber, tomato slices version common to a restaurant's house salad. With the approaching start of our summer CSA (community supported agriculture), salads will be a common occurrence at our dinner table.

 

My sister recently asked me what I put in my salads - just a little of this and a little of that. I rarely make the same salad twice.  My happy salads start with veggies that look appealing. I'll skip the sad, wilted kale as quickly as I avoid tomatoes in the winter. Sometimes thought is given to flavors that blend well together. Other times it's a case of using up leftovers.

 

One of the best foods to have leftover is whole grains. I'll deliberately cook more grains like quinoa, bulgur, and brown rice so I have extras for salad. Whole grains boost the nutritional value of your salad and turn your salad into more of a meal. Just add the cold grains to some crunchy greens (like romaine or boston bibb lettuce), fresh herbs (like basil or cilantro), toss in one or two seasonal veggies (like radishes or scallions), some seeds or toasted nuts (like chai, hemp, pepitas, almonds, or walnuts). Toss with a squeeze of lemon juice, a bit of olive oil, sea salt and freshly ground pepper.

 

Below is the salad I made tonight. Consider this a template for your own salad creation. If I had a ripe avocado, I would have added it.

 

Radish and Grated Egg Salad with Bulgur

 

Ingredients:

  • 1 head Boston lettuce, torn into pieces
  • 3 radishes, thinly sliced
  • About � cup bulgur, cooked and chilled
  • Handful of seed mixture (chia, hemp and flax)
  • 3 hard boiled eggs, finely grated with a box grater
  • Olive oil
  • Lemon juice
  • Sea salt and freshly ground pepper

Directions:

  1. Add the lettuce, bulgur and radishes to a bowl. Squeeze in half a lemon. Pour in a glug of olive oil. Add salt and pepper. Toss to combine.
  2. Add the eggs and seeds. Toss lightly. Serve.

Source: Aubrey Schulz, www.getoutnplay.biz

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Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play She works with clients to help them reach their nutritional and athletic goals, in the kitchen, out on the road and in the water!  You can reach her at [email protected]

STORE HOURS:

 

Mon-Fri: 10-7

Sat: 10-5:30

Sun: 12-5

 

Phone: 860-233-8077

www.fleetfeethartford.com

 

EVENT CALENDAR

 

All events are at Fleet Feet Sports unless otherwise noted.

Wed, June 18 @ 6:30pm

Evening Fun Run/Walk

3-5 Casual Miles

All abilities Welcome!

 

Thurs, June 19 @ 6pm

Ton of Fun Program

Kick-Off

 

Thurs, June 19 @ 6:30pm

"Track" Workout

Meet at the Store

All abilities welcome

(details below)

 

Sat, June 21 @ 8:30 & 9am

WalkFit, 5k & 10k

Training Programs Start

 

Sat, June 21 @ 9:30-11am

FREE Injury Assessments

by Select Physical Therapy

No Appointment Necessary

 

Sun, June 22 @ 8am

Marathon Training

Program Begins

 

Wed, June 25

Evening Fun Run

3-5 Casual Miles

All abilities welcome

 

Thurs, June 26 @ 6:30pm

"Track" Workout

Meet at the Store

All abilities welcome

(details below)

FREE Injury Assessments

Sat, June 21 - 9:30-11am

Select PT Hotline

Injured?  Don't know whether you can run/play sports or if you should really see a doctor?  Come to our FREE Injury Assessment Clinic staffed by certified Athletic Trainers & Physical Therapists from Select Physical Therapy.

 

These free clinics will be offered every other Saturday.  No RSVP necessary.

 

Can't make the clinic or need an assessment sooner?  Email or call the Select PT FREE Injury Hotline:

 

1-877-MOBL-MED

(1-877-662-5633)

  
Vote for Megan W
(Just takes 30 sec 
& it's FREE!)
Vote for Megan!

Magan Wakely is a FF Peep, special education teacher at the Norwich Free Academy and an exceptional runner who is working hard to qualify for the Olympic Marathon Trials.  She has been selected as a finalist (out of 2,000 entries!) in a contest Women's Running Magazine is hosting.  If she wins, Megan's story and photo will appear in an upcoming issue of the magazine. 

 

Let's help Megan win - vote via this link.  It is free, takes less than 30 seconds to vote and doesn't require you to give out any personal information.  Plus, you can vote once a day through July 2 so save the link and vote often!

Trail Ridgerunner Needed
Volunteer Opportunity
CFPA Logo

Connecticut Forest & Parks Association is seeking volunteers to take part in the New England Trail Connecticut Ridgerunner Program this summer. The NET Program provides a valuable connection to nature and access to classic New England scenery for its multitude of users.  

 

Ridgerunners will spend their time patrolling sections of the trail, interacting with the public and promoting a quality recreational experience for trail users. For a detailed description of the position and to apply, click here.

Featured Race:

GRR Firecracker 5k

Sun, June 22

Glastonbury River Runners

Our friends at the Glastonbury River Runners are hosting their 6th Annual InterCommunity Firecracker 5k on Sunday, June 22 at 8am.  The course begins and end at Rotary Field on Olde Stage Road in Glastonbury and features gently rolling terrain through the Buttonball neighborhood.  In addition to the 5k, there is a two mile walk and a � mile fun run for kids (free). 

 

Registration is just $20 and can be completed online or in person on race day beginning at 7:00am. 

 

The first 150 registered participants will get a free t-shirt and awards will be presented to the top three male and female finishers in eight age groups.


Featured Race:
Hop, Skip & a Run
Sunday, June 19 @ Noon
(Run + Food + Beer +
Raise $$ for Achilles Intl)
Hop, Skip, Run

Runner Road Trip!  

 

The Half Full Brewery in Stamford, CT is hosting a Running Festival that you don't want to miss! 

 

The inaugural Half Full Brewery Hop Skip & A Run is a 5K run followed by a festival featuring Half Full Brewery beer and awesome Food Trucks. This event is held in support of Achilles International and will take place on The Waterfront @ Harbor Point.

 

The 5k course begins in the old Beer Garden and travels along the Harbor Point Boardwalk and into Kosciuszko Park.  Racers will be encouraged to Hop, Skip and Run at different points in the race (100 yard hop, 200 yard skip, the rest will be run). The course is a mix of grass, street, smooth gravel, and sidewalks.  The run begins at 12pm and the post-run festival featuring delicious eats from LobsterCraft, Melt Mobile and Vanchetta and lawn games like corn-hole and life-sized Jenga will end at 5pm. 

 

All registered runners 21 years of age and older will receive one free beer ticket courtesy of Achilles International.  The Half Full Brewery is graciously donating 50% of the event proceeds and 100% of the beer sales to Achilles International to help disabled athletes and their guides participate in the NU Hartford Marathon this October! 

 

 Click here for details and registration.  All participants will receive a cool t-shirt and those 21 and older will also receive a commemorative pint glass.

Summer Triathlon Series
Tues & Thursday's
Winding Trails Tri Series

Our two favorite Triathlon Series have begun!   Whether you are a newbie or an experienced triathlete, you should add one (or more!) of these sprint distance races to your calendar. 

 

The Summer Tri Series at Winding Trails in Farmington takes place every Tuesday evening through August 12 at 6:15pm.  The event consists of a 1/4-mile swim in warm, clean Dunning Lake, a 5 mile trail ride (hybrid or mountain bikes only), and a 5k trail run through beautiful woods.  There is even a "Tiny Tri" for true beginners that consists of 1/8th mile swim, 3 mile bike and 1 mile run. 

 

Cost is $25 ($15 for students) - or $100 for a 5 Race Pass.  Details here.  
 
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Lake T Tri Series 

On every other Thursday, the triathlon fun can be found at Lake Terramuggus/Blish Park in Marlborough.  The Lake T series is open to all levels of triathletes whether you want to compete, train or just have a blast!  The swim is 600 yards, followed by a 12 mile road bike and 5k road run.  Grab some friends and do it as a relay!

 

Race starts at 6:15pm and the entry fee is $25 in advance or $30 on race day.  Parking passes are available at Fleet Feet Sports.  Register here.

FREE Doctor Clinic
Wed, July 2 @ 6-7pm
Free MD Consultation

 Fleet Feet is pleased to partner with several of CT's best doctors to offer free in-store monthly doctor clinics. We will be hosting a variety of doctors from different specialties to help keep you running healthy. The doctors will be available for a free 10 minute consultation between 6 - 7pm on the first Wednesday of every month.

 

Our next clinic is Wed, July 2.

 

If you have a injury and would like to see the doctor, please email Stacy ASAP to schedule your free consultation as spots are limited.
Wed Night Fun Runs
6:30pm (at the store) 
Fun Run Crowd

Join Duncan & a great group of Fleet Feet Friends for a casual fun run each Wedensday night at 6:30pm.  We go between 3-5 miles (a route for all abilities).  All paces, including walkers, are welcome to join us. 

It's a great way to meet new friends and running partners.  

 

Meet at the store.  Runners are required to wear reflective gear and lights when it's dark (we have gear for you to borrow) so everyone is seen and safe! 

Note: Fun Runs are canceled during snow and thunder storms and when roads/sidewalks are too icy and dangerous.  Check our Facebook page on Wednesday's for status of run.
Thurs Night "Urban Track"
6:30pm  
(Meet at store this week) 
Track Workout
 

Track workouts are back!

 

If you feel the need for speed or some spice to your weekly workouts, join Coach Brian every Thursday at 6:30pm for a FREE speed workout. 
 
This week we will meet at the store and warm-up with an easy jog to the Fairview Cemetery where we will run Mile Repeats.  

 

Coach Brian will be sending out an email every Wednesday with details about the Urban Track Workout. To get on his mailing list, email him at

[email protected]

  Social Media Contest

Winner Selected Aug 12

Social Media

 Did you know that you can follow Fleet Feet West Hartford on Social Media? Well, you can! 

 

And you may even win some new running gear in the process!

 

Just complete the 3 easy steps listed below and you will be entered to win a sweet Fleet Feet schwag bag valued at $75!  

  1. Instagram a selfie in the shoes/apparel you purchased at FF and tag us (#ffhartford)
  2. Tweet "I got FIT
    @fleetfeetwh
  3. Post on our Facebook page "I follow Fleet Feet West Hartford on social media!"

Winner will be announced in the August 12th newsletter and via Facebook, Instagram, and Twitter (of course!).

 

Thanks for following!

  Corporate Lunch & Learns

Schedule Yours Today

(Free!)

Lunch & Learn

Did you know that the experts at Fleet Feet Sports offer free presentations and workshops that are perfect for corporate wellness Lunch-and-Learn series?

 

Choose from a variety of topics including Injuries & Proper Footwear Selection, Core Health, Minimal Running, Intro to Triathlons and an on-site Fit Clinic. We can also assist with starting a Running and/or Walking Program to help you and your co-workers live fit!

 

For more information and to schedule a lecture, check out the Community Section of our web site or email Michelle.

Return Policy
Save $15!
We believe in the PERFECT FIT - it's part of our Fitlosophy.  If you are not 100% satisfied with the fit of your shoes, socks, sports bra, insoles, etc, we invite you to bring the item back within 30 days of purchase.  Even if you wore the item outside. 

 

Give us an opportunity to find a better solution for you.  We want to help you get the proper tools to live fit!
Join Our Mailing List 
15%
Off
Present this coupon and save 15% off a cool new shirt, tank or pair of shorts to keep you running strong this summer.  

Coupon is valid on one piece of apparel.  Go green and show us this coupon on your phone.  Coupon is not valid on previous purchases, special orders nor may it be combined with other discounts or offers (except, it MAY be used with $15 Rewards Certificate). 
Expires: Sunday, June 22, 2014