Florida RacePlace Magazine by Florida RacePlace Magazine

Saturday Aug 3rd

FREE Gift with any VIONIC purchase from Feet First during the promo dates JULY 12th- 31st

FLORIDA RACE PLACE ONLINE Index - July - Aug 2024

Features

Bi-Triathlons Fl.

Brian Harrington

Celia Dubey Coach

Feet First Review

FRPM Index

Gene’ Corner

KLR Tips

Leo Swimming

Running North

Running Orlando

Running South

Running Southwest Running Tampa Bay

Advertisers

Advance Rehab

Boston Bills Sunglasses

Brian Harrington

Brooks Shoes

Celia Dubey - Training

Elite Racing Schedule

Feet First

Feet First Product Review

Kennedy Law

Lynn Gray

Leo Swimming

Events

TopGun Triathlon & Duathlon

Thunderbolt / Escape From Ft Desoto

Elite Events - Rocktober 1/2 Mar

Escape From Fort Desoto Triathlon

Mad Monster Mash & Dash 5K

Tarpon Springs Triathlon

Fort Desoto Half & 10K

Elite Events—Naples Fall Classic

Veterans Day 4 Miler

Elite Events - Hollywood Beach 1/2

Elite Racing 2024 Calendar

Friends Of The Poor

Ameris Bank Jacksonville Marathon

Labor Day Triple

Run Daytona

Chilly Willy Duathlon 2025

Game On ! Triathlons

John Holmes Trail Runs

Sea Knights Series

Chilly Willy Duathlon 25’

Big 8 Triathlons

St. Pete Marathon, Half,10K Classic

Last Chance Triathlon

RUNNING TAMPA BAY

DATEEVENT/DISTANCE

SATURDAY

8:00 AM JULY 27 FREAKIN' HOT 5K

SUNDAY TBA JULY 28 SEAHAWKS 5K RUN

SATURDAY TBA AUGUST 3

SATURDAY TBA AUGUST 31

WWW.RUNSIGNUP.COM

PRVIEW 5K WWW.RUNSIGNUP.COMBROOKSVILLE FL.

AMERICAN BACON RACE 5K WWW.RUNSIGNUP.COM

SUNDAY TBA SEPTEMBER 1 LABOR DAY HEROES 5K

SATURDAY TBA SEPTEMBER 14

SATURDAY

SEPTEMBER 14

DAMM LEFTOVER RACE 5K WWW.RUNSIGNUP.COM

STEP CLOSER 5K 5K AND 1 MILE

SATURDAY 7:30 AM SEPTEMBER 14 WILD BOAR NIGHT RUN 13.1 MILE RUN

SUNDAY TBA SEPTEMBER 15 FORT DESOTO CLASSIC 15K/10K/5K

SATURDAY TBA SEPTEMBER 21

SATURDAY 8:00 AM SEPTEMBER 21 ST JUDE WALK/RUN 5K WWW.RUNSIGNUP.COMTAMPA FL.

SATURDAY

TBA SEPTEMBER 28 FALL BEER WINE AND PIZZA 5K 5K AND 10K XANADU 727-226-7223

SATURDAY TBA SEPTEMBER 28 LEADINGEDGETAKEHEART5K WWW.RUNSIGNUP.COMLAKELAND FL.

SATURDAY

TBA SEPTEMBER 28 STOMP OUT SUICIDE TRAIL RUN 5K/10K

SATURDAY

WITHLACOOCHEE PARK DADE CITY FL.

WWW.RUNSIGNUP.COM

TBA SEPTEMBER 28 ZERO PROSTATE RUN 407-376-5050 AL LOPEZ PARK TAMPA FL.

SATURDAY 7:30 AM SEPTEMBER 28 RUN FOR ALL CHILDREN 5K

SATURDAY 8:00 AM SEPTEMBER 28 CHEVAL CARES 5K

SATURDAY

8:46 AM SEPTEMBER 28 9/11 HEROES RUN 5K RUN

SATURDAY TBA OCTOBER 5 HOLMES HOLMES TRAIL RUN 50K,16M,9 MILE TRAIL RUNS

WWW.RUNSIGNUP.COM DOWNTOWN ST. PETE FL.

WWW.RUNSIGNUP.COMLUTZ FL.

WWW.RUNSIGNUP.COMLITHIA FL.

WITHLACOOCHEE PARK BROOKSVILLE FL. PAGE 52

TUESDAY TBA OCTOBER 8 SUMMER SUNRISE WATERMELON #3 FLEET FEET 863-619-5390

SATURDAY 8:00 AM OCTOBER 12 IGNITING THE FLAME 5K

LOPEZ

FL. SATURDAY 8:00 AM OCTOBER 12 POLICE MEMORIAL RUN 10K AND 5K SUSAN DELAGE 813-276-3373 DOWNTOWN TAMPA FL.

SUNDAY TBA OCTOBER 13 FLORIDA HALLOWEEN DISTANCE DISTANCE CLASSIC 13.1,10K

FORT DESOTO PARK ST. PETE FL. SATURDAY 8:45 AM OCTOBER 19 KITTEN PLACE BLACK CAT 5K

SUNDAY TBA OCTOBER 20 LEGENDS NEVER DIE 5K WWW.RUNSIGNUP.COMMADEIRA BEACH FL.

SATURDAY TBA OCTOBER 26 FALL HALLOWEEN COSTUME 5K/10K XANADU 727-226-7223

40 YEARS SERVING CHILDREN

Lynn Gray is an experienced educator running for re-election to the Hillsborough County School Board. Gray has nearly 45 years of classroom experience and deep knowledge of the education system. Gray is also a small business owner, an advocate for health and wellness, and an active member of Tampa Bay’s running community. She has completed 106 marathons and brings this strength and determination to serving Hillsborough County schools and our students.

SERVICE:

• Member, Hillsborough County School Board (2016-current)

• Board Member, Children’s Board

• Member, Central Florida Public School Boards Coalition

• Chair, Hillsborough County School Board (2021-2022)

• Teacher in Elementary, Middle, High School & College

ACHIEVEMENTS:

•Led the effort to eliminate waste and balance the School Board Budget

•Increased minority leadership in our school system

•Promoted increased Black Studies

•Bachelor’s Degree in Education from the University of South Florida

•Master’s Degree in Education Leadership from Nova University

ENDORSEMENTS:

• Hillsborough Classroom Teachers Association

• West Central Florida Labor Council

• Ruth’s List

• Service Employees International Union of Florida Contact

www.votelynngray.com Email: Lynn@votelynngray.com Phone: 813-453-7885

RUNNING TAMPA BAY

RUNNING SW FLORIDA

Keeping you moving since 1999

Here at The Running Center we carry a large selection of running shoes, apparel and accessories. Brands include shoes such as Brooks, Hoka, New Balance, Asics, Saucony, Nike, Mizuno, Altra, On Cloud, Oofos, and socks such as Feetures, Balega and many others. With over 30 years experience in the footwear industry we offer Tampa’s most experienced sales staff to help you with all your running needs. Shoes are professionally selected & personally fitted by providing a free gait analysis.

The store was founded in 1999 by a Certified Pedorthist with the mission to increase participation in active lifestyles in the Tampa Bay Area. We continue to do this by demonstrating knowledge of our products and their application. The Running Center promotes a healthy and active lifestyle through a continuous commitment to community involvement, steady growth and achieving sales goals

Stop by to see us anytime from Monday - Saturday 10am - 6pm for your free gait analysis.

For all our latest events and product updates follow us on social media @runningcentertb.

August 3, 2024

Best Summer Tr iathlon In Bay Area

Top Gun Du-Triathlon 2024 Saturday 08/05/24 At 7:00am

The one and only Fort De Soto Du- Triathlon at Fort Desoto Park. A Great First Triathlon ! Distances: Swim 1/4 Mi., Bike 10 Mi., Run 3 Miles - Plus Duathlon & Aqua Website Site:runsignup.com

Distances: Swim 1/4 Miles, Bike 10 Miles, Run 3 Miles Plus Duathlon & A qua W e b s i t e Site : runsignup.com

Chilly Willy Duathlon 2025 Sunday 02/02/25

Join us at Fort De Soto Tampa Bay"s oldest & largest duathlon - Long Sleeve Shirt to all who register early Distances: Run 3 Miles, Bike 10 Miles, Run 3 Miles Website S ite:runsi gnup.com

Escape From Fort De Soto 2025 Saturday 04/05/25 At 7:30am

Escape From Fort De Soto Central Fl. oldest sprint triathlon In Bay area. The Only triathlon to run the Fort Distances: Swim 1/2 Mi., Bike 10 Mi., Run 3 Miles - Plus Duathlon & Aqua Website Site:runsignup.com

Saturday Oct 5, 2024

IMPORTANT INFORMATION

Where? North Collier Regional Park: Naples, Florida

When? National Anthem and Pre-Race Instructions start at 5:50am Both distances start at 6:00am

WHAT TO EXPECT

Get ready to run, rock, and have a blast at the Naples Rocktoberfest Half Marathon & 5k in beautiful Naples, Florida! This exciting event takes place at the stunning North Collier Regional Park and features a challenging half marathon and a fun 5k race.

Not only will you enjoy a scenic and well-marked course, but you'll also receive a fantastic race shirt that you'll be proud to wear. And when you cross the finish line, you'll receive a stunning finisher medal that will be a cool reminder of your accomplishment.

But the fun doesn't stop there! You'll also receive free race photos and a finish video that you can share with your friends and family. And with the Elite Events Tracker App, your loved ones can track your progress in real-time and cheer you on from anywhere.

After the race, you can explore all that Naples has to offer. Take a dip in the warm waters of the Gulf of Mexico, enjoy delicious seafood at one of the local restaurants, or visit some of the area's unique shopping destinations

Don't miss this chance to run, rock, and have a blast at the Naples Rocktoberfest Half Marathon & 5k in Naples, Florida. Register today!

Start The Triathlon Season with a Bang

RUNNING ORLANDO

Nike Pegasus 41

ReactX & Air Zoom technology combined in the 41 for even more energy return!

Products of the month

Goodr, Tifosi and Boston Bill sunglasses

New Balance 860 v14

Combines innovative Stability Plane technology with their pinnacle Fresh Foam cushion!

Sprints Towel Car Seat Cover

A great way to protect your car from those sweaty runs!

RUNNING NORTH

SUNDAY 8:00 AM OCTOBER 13 AMELIA ISLAND HALF MARATHON 13.1 AND 5K info@ameliaislandhalf.com AMELIA ISLAND FL.

SATURDAY

11 MOST COMMONLY VIOLATED RULES

1. Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanction events. Helmets must be worn at all times while on your bike. This means before, during, and after event.

Penalty: Disqualification

2. Chin Straps: Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.

Penalty: Disqualification on the course; Variable time penalty in transition area only.

3. Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness.

4. Transition Area: All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant’s equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.

Penalty: Variable time penalty

5. Drafting: Drafting--keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds. Position--keep to the right hand side of the lane of travel unless passing. Blocking--riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass. Overtaken--once passed, you must immediately exit the draft zone from the rear, before attempting to pass again.

Penalty: Variable time penalty

6. Course: All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times.

Penalty: Referee's discretion

7. Unsportsmanlike-Like Conduct: Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden.

Penalty: Disqualification

8. Headphones: Headphones, headsets, walkmans, ipods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any time during the race.

Penalty: Variable time penalty

9. Race numbers: All athletes are required to wear race numbers at all times during the run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing.

Penalty: Variable time penalty for missing or altered number, Disqualification and one year suspension from membership in USAT for transferring a number without race director permission.

10. Wetsuits: Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.

11. Abandonment: All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course.

DATEEVENT/DISTANCE

SUNDAY TBA JULY 21 ICE CREAM 5K

SATURDAY TBA JULY 27 FUN FIT 5K CHALLENGE

SUNDAY TBA JULY 28 SAVE OUR PLANET - RECYCLE 5K

SATURDAY

AUGUST 10 FLEET FEET FURNANCE 5K

SATURDAY

AUGUST 24 954 IGUANA MAN 10K AND 5K

SATURDAY 8:00 AM AUGUST 24 BACK TO SCHOOL 5K/10K

SUNDAY

AUGUST 25 SUMMER'S END 5K RUN

SUNDAY

SEPTEMBER 1 KING OF THE HILL 5K

SATURDAY TBA SEPTEMBER 21 GILDA'S RACE FOR HOPE

SATURDAY TBA SEPTEMBER 28 HOOF IT FOR H.A.L,T. 5K

SATURDAY TBA OCTOBER 5 DASH FOR THE TITANS 5K

SATURDAY TBA OCTOBER 5 HUSTLE TO THE END 5K

RUNNING SOUTH

WWW.ACTIVE.COMHOLLYW OOD FL.

WWW.RUNSIGNUP.COMPOMPANO BEACH FL.

WWW.ACTIVE.COM HOLLYWOOD FL.

WWW.RUNSIGNUP.COM STUART FL.

WWW.RUNSIGNUP.COM COCONUT CREEK FL.

WWW.RUNSIGNUP.COMFORT LAUDERDALE FL.

WWW.RUNSIGNUP.COMBOCA RATON FL.

WWW.RUNSIGNUP.COMDAVIE FL.

WWW.RUNSIGNUP.COMJUPITER FL.

WWW.RUNSIGNUP.COMMIAMI FL.

WWW.RUNSIGNUP.COMLAKE W ORTH FL.

BI-TRIATHLONS

July is upon us and with it the meat of our Florida heat and humidity. Running and cycling this time of year can present challenges to effectively deal with the heat and humidity. This is particularly true on those long runs. Make sure you have ample water, Gatorade, or some other type of electrolyte drink available at your usual stops along the road, trail, or even indoors on the treadmill.

Here are a few tips for you to consider regarding managing running in the heat and humidity of a Florida summer:

 Hydrate appropriately. We usually hear people say that they drink when they are thirsty and that is a pretty good rule of thumb. But you will also be losing a lot of salt with your sweat, so make sure you take in some electrolytes whether that is with a sports drink, gel, or block.

 Fuel your body right! Running and training in the heat and humidity increases the amount of carbs your body burns as energy. Make sure to give your body the fuel it needs in order to get you successfully through long summer workouts. Proteins, carbs, fruits and vegetables are all important in creating proper energy to fuel your activity.

 It is OK to slow down on your long run. Humidity makes it very difficult for sweat to evaporate from your skin, which is one of the primary mechanisms that helps keep your body cool. When it is humid, and you might not be cooling as you normally would on cooler day with low humidity, don’t be bashful about slowing down a few seconds per mile.

 Dress appropriately including high tech sweat wicking fabrics, sunglasses, visor, etc. Stay visible in the morning and evening with reflective gear, lights, headlamps, etc.

 Time your training runs appropriately. If you can get out early in the morning, great. Your weekend long run should take place as soon as the sun rises and try to get off the road or trail as early as possible.

 Please run in familiar loops so you can return home as soon as possible or in the event you need to stop because of the environment. The hot summer weekends are not the best time to try a new out-and-back course that would have you 9 miles from home looking for an Uber car.

 Finally, be smart about your training. Check in with your coach if you have any questions. Please make good decisions and stay safe.

Advanced Rehabilitation - We will keep you moving – no matter what you do.

Contact Advanced Rehabilitation at (813) 250-1208 or www.advancedrehab.us with your injury prevention, maintenance, or rehabilitation needs!

Christopher Arrigo, MS, ATC, PT

Brian is a practicing attorney, specializing in personal injury cases with a subspecialty representing cyclists in bike/auto accidents. He is a lifelong resident of St. Petersburg, and has been active, as both a participant and race manager for in excess of thirty years. He has worked on all phases of race production, including being one of the early race directors of St. Anthony’s Triathlon; announces many races on the West Coast of Florida, and served the Florida Region on the National Board of Directors for USATriathlon for six years, and is the Past President of that Organization. Brian is also on the Board/ Executive committee for the Frogman swim, proceeds of which benefit the Navy Seal Foundation providing multiple forms of assistance to families of Seals who have made the ultimate sacrifice for our Country. He is married to Awilda, and remains active in our sports community as both a participant and as an announcer of triathlons, running events, and the Seal Frogman Swim across Tampa Bay. He can be reached at bch8@verizon.net, or 727-515-9397.

A Good Wheel

A couple of years ago, a good friend of mine passed away at age 80. Tony McCoy was a cyclist in the St. Petersburg area for decades, so most of us knew and rode with him for a long time. When he passed, his family asked me to say a few words on behalf of the cycling community he loved so much. I struggled with my eulogy, but finally settled on what follows: While trying to distill what I wanted to say, I got to thinking about what made Tony so unique, so wonderful, so much a friend to everyone he met. It came down to one thing.

Let me set up the premise, for those who aren’t familiar with the sport of cycling. In cycling, we often ride in a group of riders, called a “peloton”, derived from the French word for platoon. We do this for a variety of reasons. The main reason is that the group working together can go faster than any one of them can individually. Another reason is that there is safety in numbers. A third reason, certainly for those of us who aren’t world-class racers, is that we’ll have help if someone suffers a “mechanical” (broken spoke, flat tire, broken chain).

No matter if we’re Tour de France riders or weekend warriors, riding in a group allows each of us to sit in the “draft”, the hole in the wind cut by the cyclist in front of us. Just like NASCAR, the person drafting uses less energy. And just like NASCAR, the faster the pace, the closer one needs to be to the person in front of them to take advantage of the draft.

Why is this important? In short, whether it is NASCAR, the Tour de France or the local Fast Friday ride, there is a phenomenal amount of trust required to ride so close together at a high rate of speed.

So, when riding in the peloton, we all have one attribute that is of paramount importance when trying to figure out who to ride behind: Is he or she a “good wheel”? What is a good wheel? It is a slang term to describe another rider who has desirable attributes that make them a good cyclist behind whom to draft.

What attributes? Things like riding safely and being predictable. Things like riding smoothly and being courteous. Things like looking out for EVERYONE on the road, not just the cyclists around them, and not just themselves.

Our friend Tony was the epitome of a good wheel. He always looked out for others, he was always smooth and predictable, he was always safe and courteous. He went out of his way to make sure that each and every ride was fun and enjoyable and safe for everyone on the ride. It isn’t easy being a good wheel. It takes effort, time, experience, and most of all, a desire to just “do better”.

The thing is, that description described more than just the way Tony rode. It described the way he lived his life, the way he cared about every person with whom he came into contact, and how much he cared for his family and church and friends. He was always looking out for others, always looking to do the right thing, always looking to make it easier and more enjoyable for his fellow human beings.

Why is any of this important to us as endurance athletes? Whether we run, or swim, or bike; whether we do all three as triathletes; whether our chosen sport is bowling or golf or skiing – or whether we’re content to sit on the sidelines and cheer others on to bigger and better things. Help each other, even if you’re the most competitive person on the planet. Volunteer at races in your area; give up one race a year to help a race director improve his or her event. Reach out to “newbies” in your sport who are just getting started; don’t denigrate them because they don’t know the nuances or have yet to figure out how to do their sport safely and enjoyably.

In short, no matter what you’re doing, be a good wheel. It’s what Tony would do.

John Sinibaldi, Jr. is a retired running and triathlon race director in the Tampa Bay area.

Brian Harrington Past President, USATriathlon Board of Directors Race Announcer Attorney

SATURDAY NOVEMBER 16, 2024

Event Details: Important Information

 Where? Sugden Regional Park, Naples Florida

 When? National Anthem and Pre-Race Instructions start at 6:20am, Both races start at 6:30am

 Time Limit: 3.5 Hours

 Water Stops: there will be water and Gatorade about every 2 miles or less.

What To Expect

Sign up for the Naples Fall Classic Half Marathon & 5K runs in Naples, Florida at Sugden Regional Park and experience one of the most scenic and serene ru ns in the state. The course takes you through the beautiful Sugden Regional Park, a lush nature - rich park that offers miles of picturesque trails, a serene lake, and diverse habitats. The route also winds thro ugh nearby isles of Collier Preserve neighborhoods that offer runners an opportunity to experience the tr ue beauty of Florida’s natural landscape, with its diverse ecosystems, picturesque views and abundance of wildlife. Along the way, you’ll enjoy running on the new pavement trails, giving a smooth and even terrain. Whether you’re a seasoned runner or just starting out, this event has something to offer for everyone with half marathon and 5k options.

But the fun doesn’t stop at the finish line! Naples is a city known for its world-class beaches, delicious seafood restaurants, and a vibrant downtown. After crossing the finish line, treat yourself to a delicious meal and a cold beer at the nearby Celebration Park, a popular food truck park featuring a variety of food trucks, live music and a beer garden. Or you can head to the nearby beaches, shopping, dining and entertainment district. Whether you’re looking for relaxation, adventure or culture, Naples has it all.

Early Packet Pick Up Friday 11/15 4:30 -5:15 PM - Restore Hyper Wellness

Race Day Saturday - 5:40 - 6:10 AM - Race Site

SUNDAY NOVEMBER 10th

Bay West Commerce Park Westshore Area, Tampa

4 Miler

THERE ARE SEVEN DAYS IN A WEEK AND SOMEDAY ISN’T ONE OF

Saturday Nov. 2 2024

IMPORTANT INFORMATION

Where? Hollywood North Beach Park: Hollywood, Florida When? National Anthem and Pre-Race Instructions start at 6:20am. Both races start at 6:30am. Time Limit: 3.5 hours

Water Stops: There will be water and gatorade about every 2 miles or less.

WHAT TO EXPECT

Sign up for the Hollywood Beach Half Marathon & 5k run in Hollywood, Florida at Hollywood North Beach Park and experience the ultimate beach view run! The course takes you through the iconic Hollywood Beach Broadwalk, an award-winning beach promenade featuring miles of pristine beach, a picturesque broadwalk, and an array of shops, restaurants, and entertainment.

The route follows the beach giving you spectacular views of the Atlantic ocean, and the chance to feel the sand under your feet and the ocean breeze in your hair immediately after you finish. Whether you're a seasoned runner or just starting out, this event has something to offer for everyone with both Half marathon and 5k options.

But the fun doesn't stop at the finish line! Hollywood is a city that offers a great blend of culture, entertainment, and outdoor activities After the race, treat yourself to a well-deserved meal at one of the many seafood restaurants, and explore the city's art scene by visiting one of the many galleries or the Artspark at Young Circle. Take a stroll on the beach, and enjoy the tranquil Gulf waters, or head back over to the Hollywood Beach Broadwalk for a leisurely walk with stunning views of the ocean.

Hollywood also offers a variety of fun activities, perfect for families and friends such as visiting the Hollywood Beach Theater where you can enjoy free live performances, or visiting the Hollywood Trolley, an open-air bus that takes you around the city's famous sights and landmarks Sign up for the Hollywood Beach Half Marathon & 5k run and you'll experience the best of both worlds: a challenging and rewarding run, and an unforgettable adventure in one of the most beautiful places in Florida.

March

May 5 Punta

Nov 2

Nov 28

Dec 14

April 6

Oct

Nov 28

Dec 15

The Friends of the Poor Walk is a nationwide signature event of the Society of St. Vincent de Paul. This event is being held to raise awareness and funds supporting the local Council of Our Saviour's in Cocoa Beach.

This will be a 2 mile out and back run or walk from the Church parking lot onto Banana River Drive and nearby residential neighborhood. The event will be timed for those who want to compete and there will be awards for grade school and high school student age groups. Light refreshments and activities for school age children will be offered after the race.

PACKET PICK-UP & RACE DAY REGISTRATION

Packet Pick-up will be located at Cocoa Beach Health and Fitness @ 1355 N Atlantic Ave, Cocoa Beach, FL 32931

Packet Pick-up is also on race day at race site.

EVENT SCHEDULE

6:45am - Same Day registration and Packet Pick Up

7:30am - Registration Closes

8:00am - Race Start

CHIP TIMING

All participants are chip timed AWARDS

 Overall Male, 2nd Place Male and 3rd Place Male

 Overall Female, 2nd Place Female and 3rd Place Female

 Overall Male Masters and Overall Female Masters

 Overall Male Grand Masters and Overall Female Grand Masters

PARKING

Parking will be located at Our Saviour Catholic Church.

DOGS

Dogs are welcomed, but they must be on a leash.

For questions about the National FOP® Walk Program

please contact the FOP Walk Team at fopwalk@svdpusa.org.

SATURDAY , DE C E M BE R 14 , 2 0 2 4 • 7:00 A M

Fastest Course In The South

1/2 Zip Long-Sleeve Shirts

Medals To All Finishers

Boston Marathon Qualifier

USATF Certified Course

USATF Sanctioned Event

Prize Money - Marathon

Prize Money - Half Marathon

56 Degrees - Average Temp

Spectular Finish On Track

Age Group Awards - Marathon

Age Group Awards - Half Marathon

FOR MORE I N FORM A T I O N : WW W .1STPL A C E SP ORT S.C O M

If You Are Running In Pain You Need a Change

Gene Ulishney, BS HPE, CPED, BOCPED, ACSM MEMBER

Pain is not an inevitable result of running, but is most likely a result of altered, abnormal biomechanics caused by incorrect or poor performing running shoes for your specific needs.

Running is one of the oldest and most natural movements the human body can perform. In recent history and with the advent of modern man’s unforgiving and hard surfaces, running shoes have replaced the soft grassy plains of the past. These specially designed shoes soften the blow under foot and can absorb a considerable amount of injury-causing impact. But, if not designed properly or fitted properly, these same shoes can also be the cause of pain and injury.

Today, the primary causes of footwear-related running pain and injuries are: too stiff, too soft, too much control, too little control, wrong shape and too old and worn out.

By too stiff I mean a shoe that is not flexible enough in the forefoot and not flexing in the proper place to accommodate the biomechanics of most feet placed inside it. A proper running shoe must begin flexing easily and specifically behind its widest point, at the balls of the foot, and then continues rolling through toe-off. It is what I like to call “flex and roll”. This action ensures proper shoe mechanics matching the biomechanics of the vast majority of runners. Ignoring this most important footwear quality will inevitably result in pain and overuse injuries. The chances of issues arising are directly related to intensity and the distance run. Neutral gaits may have lateral foot, knee, leg, and/or adductor/internal rotator issues. Overpronators may experience heel pain, shin, knee, medial leg and ankle, and other abductor/external rotator annoyances.

A shoe that is too soft is inherently less stable and wears out sooner. It will also stress the structures of the body by having the effect of “running in sand”. You will work harder and you will be slower. With each step, soft shoes take longer to compress and longer to return, resulting in more time being spent on the ground. Other effects include less efficiency, and excess motion, which may cause a variety of pains and possible injury.

Shoes with too much control for your gait risk injury to the lateral foot, ankle, knee and lateral side of the leg such as IT Band pain as well as pain in the adductor/internal rotator groups of muscles and tendons and long term, medial meniscus wear.

Shoes with too little control risk injury to the plantar fascia, knee, inside leg and the abductor/external rotator groups of muscles and tendons and lateral meniscus wear.

And lastly, the wrong shape shoe is the main cause of rubbing and blistering. These seemingly small issues can result in more serious problems due to usually unnoticed gait changes to avoid such painful areas.

Some points to keep in mind: all running shoes are not created equal; pain is not an unavoidable result of running; and persistent pain means you need a change. Before it gets the best of you, see your local running store for a gait and footwear reevaluation.

Written by Coach Celia Dubey

DRAFT Advantages of aging ...

Yes, you read the title correctly. Yes, there are advantages to aging and I will share those with you. I can only imagine what you are thinking right now. You may be thinking “what the heck kind of cockamamie stuff is Celia going to throw at us? Does she think it's advantageous to feel pain in our joints, lose physical abilities like seeing and walking. Is she going to tell us it's a good thing to be forgetful and not be as mentally sharp?”

And yes, I am going to tell you exactly that. Yes, to all of it!!!

It's an honor to age. Life is a gift and every day we get to live is the gift that keeps on giving. Now think about it. the opposite of getting older is to die. That's right DEATH is the alternative to getting older. Let's talk science.... As soon as we are born the process of dying starts. We are born with gazillions of enzymes and as soon as we are born, we start losing those enzymes and aging begins. Every day we have the opportunity to experience pain, love, laughter, fear, pride, loss and array of emotions that are all part of living the gift of life.

i ask that you take a moment to think about the most precious thing to you.... The first thing that may pop into your brain is your loved ones. your partner, your parents, your children, your friends. Each of those special people embody their own unique life. LIFE is our greatest gift. We did nothing to deserve to be born. Life is the most precious gift and here is the scary fact. At any moment young or old it can be taken away from us in one moment. For this fact every moment is a gift we do nothing to earn. it's a gift and it's up to us only us what we do with this gift.

I am now going to speak more practically to you about 10 specific advantages to aging and at any time I welcome you to challenge me ...

1. Wisdom and experience: As people age, they often gain valuable life experience and wisdom. This can lead to a greater ability to solve problems, make sound decisions, and offer guidance to others based on their accumulated knowledge.

2. Emotional maturity: With age often comes emotional maturity. Older individuals may be better equipped to handle stress, regulate their emotions, and maintain stable relationships.

3. Financial stability: Many people experience increased financial stability as they age, particularly as they progress in their careers, pay off debts, and save for retirement.

4. Stronger relationships: Over time, individuals often cultivate deep and enduring relationships with family and friends. These connections can provide emotional support and a sense of belonging. Think about the friends you have had for decades or the fact that you have been married for decades. I love saying I've been married for 25 years.

5. Self-confidence: Older individuals may have a stronger sense of self and be more comfortable in their own skin. They may worry less about others' opinions and have a better understanding of their strengths and weaknesses.

6. Increased life expectancy. The longer we live the higher our life expectancy rate. Reduced stress about the future: As people age, they may feel less pressure to achieve certain milestones or keep up with societal expectations. This can lead to a greater sense of contentment and acceptance of life's uncertainties.

7. More leisure time: In retirement or as children grow up and become independent, many people have more time to pursue hobbies, travel, and engage in leisure activities that they enjoy.

8. Personal fulfillment: With age often comes a greater focus on personal fulfillment and living life in a way that aligns with one's values and priorities. Hence the reason you are Rotarians here gathered with individuals who share the value of being of service.

9. Respect. Most people hold older adults in high respect. You will never have to change a flat tire or probably even open your own door. You can pretty much get away with anything. I mean you could wear pajamas to Publix and no one would take a second look. You can even say outlandish things and are always given grace.

10. You are not dead!!!! Our life is not our compilation of our experiences. Our life and our reality is our interpretation of our experiences. It's up to us to chose our attitude about aging and see it as a gift or burden. It's simple. Happiness is a choice and it's up to us and only us to embrace and practice this positive attitude about aging as an honor. Each day is a gift. You know the saying “don't look a gift horse in mouth”. Let's say a child draws a picture for you and gives it to you as a gift. They draw you and them playing at the beach, smiling, holding hands, with hearts floating in the air among the blue sky, white puffy cloud, and bright yellow sun. You would never take the picture from the child and say "look you did not stay in the lines". You would not say "this is not to scale”. And you surely would not say "if the sun were that close to us it would burn us alive" . And I certainly hope you would not say "Oh and by the way that's not what a heart real looks like". Can you imagine how you would crush this child's spirit if you reacted this way?

So the next time you want to complain about getting older, stop, and think about your creator as a loving, excited, child who drew you a beautiful picture as a gift. Embrace this gift. which is your life, your day, your moment. The basic ability to breathe is a gift and it's up to us to appreciate this gift, honor this gift and do good things with this precious gift, life.

Written by The aging and happy to age Coach Celia Dubey

Labor Day Triple Marathon, Half Marathon, 10K & 5K

Saturday, August 31 – Monday, September 2, 2024 • Winter Park, FL

If you’re looking for cute bling, adoring crowds, and pep-you-up finish line bands—don’t look here. But if you’re looking for a chance to challenge yourself over—and over and over—again during Labor Day weekend, the Labor Day Triple Marathon, Half Marathon, 10K & 5K is right for you.

“These races are bare bones, low-key events for those who simply can’t survive a long holiday weekend without a triple,” write race organizers.

Choose to run one of the long weekend’s events, or challenge yourself by signing up for all three race days. (You’ll get a slight discount on your entry fee by tackling them all.)

The course is the same regardless of which day you choose—the real challenge here is one of day-to-day endurance, as you tackle back-to-back marathons, half marathons, 10Ks or 5Ks.

Participants will run out-and-back laps on the Cady Way Trail, which is flat, paved, and partially shaded. Marathoners will run 12 laps of 2.2 miles, and half marathoners will run 6 laps. For those in the 10K or 5K, runners will complete 4 or 2 laps of 1.55 miles, respectively. Turn around points for all races will be clearly marked.

Course aid for these races is minimal, with water, Gatorade, and light snacks available as you lap past the start/finish line. Because weather conditions are guaranteed to be hot and humid, organizers recommend carrying your own fluids, as well.

Race Weather & Climate

If you want to prove your toughness as a runner, September in Orlando is the time to do it. Be prepared for hot and humid weather, with temperatures that typically range from 72°F to 86°F.

Registration & Official Race Website

To secure your spot in the 2024 running of the Labor Day Triple Marathon, Half Marathon, 10K & 5K, register online at RunSignUp.com

Join us for RUN DAYTONA 15K - 10K - 5K Racing Weekend: September 13th - 15th, 2024

Weekend festivities begin on Friday, September 13th, 2024 with a "Welcome Race Fans" EXPO and Party held in front of The Running Elements store at One Daytona. Satu rday will begin with a sunrise 10K followed by a post race celebration. Enjoy the afternoon activities around One Dayt ona as we prepare for the sunset 5K, complete with a finish line party around Victory Circle at One Daytona. Run Daytona Race Weekend concludes with the Sunday Sunrise 15K and 5K. Each race includes finisher medal, chip-timed race, professional photography, DJ, Awards, Giveaways and more.

All 15k, 10k & 5k courses will be on Daytona International Speedway property. Each race participant will have the opportunity to run on the Speedway during each distance event. Enjoy the amazing Speedway views and energy of running inside the "World Center of Racing."

Want to run more than one event? You can participate in the "Double Dare" or "Triple Dare" and try two or more events in the same weekend. "Dare" finishers will receive an additional "Dare" Medal and race swag. 2024 Dare Options only include One (1) 5K option. Multiple 5Ks can be individually registered for, and each will have a finisher medal. There is NO multiple 5K Dare Option.

ALL parking for participants and spectators is located in the ONE DAYTONA shopping complex, 1 Daytona Blvd, Daytona Beach, FL 32114. Parking instructions will be sent to participants via email prior to the event weekend.

AGE GROUP AWARDS:

5K - 10K - 15K will each have awards presentation given to the following age groups:

Top Overall Male & Female

Top Overall Masters Male & Female

Top 3 male & female in age groups 14 & under, 15-17, 18-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 6064, 65-69, 70-74, 75+

Race Swag:

Registered for 1 Race = Race Shirt, Custom Race Bib, Swag Bag, Professional Photography (free to download after race), and Finisher Medal.

Registered for 2 Races "DOUBLE DARE" = 1 Race Shirt, 1 RACE ITEM TBD, 2 Custom Race Bibs, 1 Swag Bag, Professional Photography (free to download after race), 2 Finisher Medals, AND "Double Dare" Medium Medal.

Registered for 3 Races "TRIPLE DARE" = 1 Race Shirt, 2 RACE ITEMS TBD, 3 Custom Race Bibs, 1 Swag Bag, Professional Photography (free to download after race), 3 Finisher Medals, AND "Triple Dare" Large Medal.

ALL Guests and spectators can enjoy the free activities, live music, photo stations, and Race EXPO throughout the weekend. Access into the Daytona International Speedway and all route areas is limited to only registered participants for that race.

Race Details:

Friday, Sept 13th: Early Packet Pickup and EXPO 3-7pm at The Running Elements store in ONE DAYTONA complex.

Saturday, Sept 14th: Packet Pickup open 5am-7pm in The Running Elements; 10k Race Start at 6:15am (route closes as 8am); 10k Awards estimated 8am; Evening 5k Race Start 6:30pm (route closes at 7:45pm); 5k Awards estimated 7:30pm; Post Race Celebrations in Victory Circle at ONE DAYTONA

Sunday, Sept 15th: Packet Pickup open 5-6:30am; 15k Race Start at 6:15am (must pass the 5-Mile mark by 8am and route closes at 9am); 5K Race Start at 6:30am; 5K Awards estimated 7:45am, 15k Awards estimated 8am

HYPERBARIC OXYGEN CHAMBER THERAPY

Hyperbaric Oxygen Therapy (HBOT) delivers oxygen at a pressure greater than sea level atmospheric pressure while the patient is enclosed within a certified pressurized chamber. The patient breathes oxygen while wearing a mask for approximately 60 minutes.

When red blood cells deliver only a limited supply of oxygen to tissue cells, negative physiological changes occur. Injuries, infections, and diseases can cause a drop in tissue oxygen level to almost zero. World -wide research confirms that breathing oxygen under pressure forces the oxygen to reach those tissues and body systems affected by injury, infection, or disease and accelerates the body ’s healing process.

FEAR OF SWIMMIMG

Fear to swim in open water for triathletes/owswimmers (open water swimmers) by Coach Leo

Fear is a powerful emotion that can be triggered by the perception of danger, whether real or imagined. For triathletes, the open water swim portion of their race can often evoke feelings of fear and anxiety. In this investigating document, I will explore the reasons why triathletes/owswimmers may feel fear during open water swims, as well as the most effective approaches to facing and overcoming these fears. Additionally, we will discuss exercises that can help triathletes/owswimmers avoid feeling fearful in the water.

Reasons for Fear in Open Water Swims:

There are several reasons why triathletes/owswimmers may feel fear during open water swims. One of the most common reasons is the lack of visibility in open water, which can be unsettling for some swimmers. The vast expanse of wa ter, the unpredictability of currents, and the presence of marine life can also contribute to feelings of fear and anxiety. Additionally, the fear of drowning or not being able to reach safety can be a significant source of fear for many triathletes/owswimmers.

Effective Approaches to Facing Fears:

Fortunately, there are several effective approaches that triathletes/owswimmers can use to face and overcome their fears of open water swims. One approach is to practice relaxation techniques, such as deep breathing or visualization, before and during the swim. By calming the mind and body, triathletes/owswimmers can reduce their feelings of fear and anxiety. Another approach is to gradually expose oneself to the open water environment thro ugh training sessions and practice swims. By becoming familiar with the water and building confidence in their sw imming abilities, triathletes/owswimmers can gradually diminish their fears.

Exercises to Avoid Feeling Fear:

In addition to relaxation techniques and exposure therapy, there are several exercises that triathletes/owswimmers can incorporate into their training routine to help avoid feeling fearful in the water. One exercise is to practice swimming in a group, as the presence of other swimmers can provide a sense of safety and support. triathletes/owswimmers can also work on improving their swim technique and endurance through drills and interval training, which can increase their confidence and comfort in the water. Finally, mental exercises such as positive self-talk and goal setting can help triathletes maintain a positive mindset and overcome their fears during open water swims.

Conclusion:

Fear is a natural and common emotion that many tr iathletes/owswimmers experience during open water swims. By understanding the reasons for their fears, adopting effective approaches to face them, and incorporating specific exercises into their training routine, triathletes/owswimmers can overcome their fears and swim confidently in open water. With dedication, practice, and a positive mindset, triathletes/owswimmers can conquer their fears and achieve success in their races.

Coach Leo

Find groups to swim with at www.sunshineopenwater.com Ows Leo Briceno Facebook

Exercise to Reduce Plantar Fascii�s

By Dr . Tommy Rhee

Plantar fascii�s, a common cause of heel pain, occurs when the ligament connec�ng your heel bone to your toes becomes strained and inﬂamed. While several factors can contribute to plantar fascii�s, including excessive standing, high-impact ac�vi�es, and improper footwear, strengthening the plantar muscles of the foot can help prevent this condi�on.

The plantar muscles, located on the sole of the foot, play a crucial role in suppor�ng the arch and absorbing shock during ac�vi�es like walking and running. Weakness in these muscles can lead to imbalances and strain on the plantar fascia, increasing the risk of developing plantar fascii�s.

To strengthen the plantar muscles, try toe curls: Sit in a chair with your feet ﬂat on the ﬂoor and a small towel under the foot. Keeping your heels on the towel, curl your toes to grip the towel and curl it towards your heels, then release. Repeat this movement for 10-15 repe��ons, working up to three sets.

Incorpora�ng exercises like towel toe curls into your regular rou�ne can help strengthen the plantar muscles and reduce the risk of plantar fascii�s. However, if you experience any pain or discomfort, it's important to consult a medical professional or contact Physical Chiroprac�c at 813-207-5027 for further evalua�on of this condi�on.

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50K,16Mile,and9MileTrailRun

OnlineRegistation: www.JohnHolmesTrailRun.com

Where:WithlacoocheeStateForest,NEofBrooksvilleFL(60mindriveNofTampa,80minfromOrlando)

When:Saturday October 14, 2023.50Kstartsat7am,16mileand9milerunsstartat8am.

Course:Thechallengingcoursefollows4repeatloopsontheCroomHikingTrailthroughcentralFlorida’slongleafpines, scruboakcoveredhills,pastcreekbottoms&cypressponds.Therewillbea3:00pmcutoff.

EntryFee:The50KRaceis$85.The16mirunis$65.Thethe9milerunis$50 Norefundsortransfers. LIMITEDto250Runners. Dayofraceentryisdiscouragedbutaccepted(ifwearestillunder250entrants).Lateentriesrunriskofnotgettingashirtor racepacket.

HostHotel: None at this time

Awards:Shirtstoallentrants,TrophiesforOverallandMaster’sMale/Female,1st placemale/femalewithinten-yearage groupsforallraces.Finisherawardstotopfinishersof9M/16MandALLfinishersof50K.

Checkspayableto:EventOperations

Mailentriesto:2302N.CentralAve.Tampa,FL33602

ForandinconsiderationofEventOperationsInc.andUSATrack&Field,Inc.allowingme,theundersigned,toparticipateinTheJohnHolmesTrailRun;I, formyself,andonbehalfofmyspouse,children,guardians,heirsandnextofkin,andanylegalandpersonalrepresentatives,executors,administrators, successorsandassigns,herebyagreetoandmakethefollowingcontractualrepresentationspursuanttothisWaiverandReleaseofLiability,AssumptionofRisk andIndemnityAgreement(the“Agreement”);1.Iherebyrepresentthat(i)Iamatleasteighteen(18)yearsofageorolder;(ii)Iamingoodhealthandin properphysicalconditiontoparticipateintheEvent;and(iii)Iamnotundertheinfluenceofalcoholoranyillicitorprescriptiondrugswhichwouldinanyway impairmyabilitytosafelyparticipateintheEvent.IagreethatitismysoleresponsibilitytodeterminewhetherIamsufficientlyfitandhealthyenoughto participateintheEvent,thatIamresponsibleformyownsafetyandwellbeingatalltimesandunderallcircumstanceswhileattheEventsite.2.Iunderstand andacknowledgethatparticipationintrack&field,roadrunning,racewalking,crosscountry,mountain,ultra,andtrailrunningEventsisinherentlydangerous andrepresentsanextremetestofaperson’sphysicalandmentallimits.Iunderstandthatparticipationinvolvesrisksanddangerswhichinclude,without limitation,thepotentialforseriousbodilyinjury,permanentdisability,paralysisandlossoflife;lossofordamagetoequipment/property;exposuretoextreme conditionsandcircumstances;contactwithotherparticipants,spectators,animalsorothernaturalormanmadeobjects;dangersarisingfromadverseweather conditions;imperfectcourseortrackconditions;land,waterandsurfacehazards;equipmentfailure;inadequatesafetymeasures;participantsofvaryingskill levels;situationsbeyondtheimmediatecontroloftheEventOrganizers;andotherundefined,notreadilyforeseeableandpresentlyunknownrisksanddangers (“Risks”).IunderstandthattheseRisksmaybecausedinwholeorinpartbymyownactionsorinactions,theactionsorinactionsofothersparticipatinginthe Event,orthenegligentactsoromissionsoftheReleasedPartiesdefinedbelow,andIherebyexpresslyassumeallsuchRisksandresponsibilityforanydamages, liabilities,lossesorexpenseswhichIincurasaresultofmyparticipationinanyEvent.3.IagreetobefamiliarwithandtoabidebytheUSATFBylaws, operatingRegulations,andCompetitionRulesestablishedfortheEvent,includinganysafetyregulationsestablishedforthebenefitofallparticipants.Iaccept soleresponsibilityformyownconductandactionswhileparticipatingintheEvent,andtheconditionandadequacyofmyequipment.4.IherebyRelease, WaiveandCovenantNottoSue,andfurtheragreetoIndemnify,DefendandHoldHarmlessthefollowingparties:theUSOC,USATrack&Field,Inc.,its associationsandSportDisciplines,EventOrganizers,EventDirectorsandPromoters,Sponsors,Advertisers,CoachesandOfficials;VenueandProperty OwnersuponwhichtheEventtakesplace;LawEnforcementAgenciesandotherPublicEntitiesprovidingsupportfortheEvent;andeachoftheirrespective parent,subsidiaryandaffiliatedcompanies,officers,directors,partners,shareholders,members,agents,employeesandvolunteers(Individuallyand Collectively,the“ReleasedParties”or“EventOrganizers”),withrespecttoanyliability,claim(s),demand(s),cause(s)ofaction,damage(s),lossorexpense (includingcourtcostsandreasonableattorneysfees)ofanykindornature(“Liability”)whichmayariseoutof,resultfrom,orrelateinanywaytomy participationintheEvent,includingclaimsforLiabilitycausedinwholeorinpartbythenegligentactsoromissionsoftheReleasedParties.Ifurtheragreethat if,despitethisAgreement,I,oranyoneonmybehalf,makesaclaimforLiabilityagainstanyoftheReleasedParties,Iwillindemnify,defendandhold harmlesseachoftheReleasedPartiesfromanysuchLiabilitieswhichanymaybeincurredastheresultofsuchclaim.IherebywarrantthatIamoflegalage andcompetenttoenterintothisAgreement,thatIhavereadthisAgreementcarefully,understanditstermsandconditions,acknowledgethatIwillbegivingup substantiallegalrightsbysigningit(includingtherightsofmyspouse,children,guardians,heirsandnextofkin,andanylegalandpersonalrepresentatives, executors,administrators,successorsandassigns),acknowledgethatIhavesignedthisAgreementwithoutanyinducement,assuranceorguarantee,andintend formysignaturetoserveasconfirmationofmycompleteandunconditionalacceptanceoftheterms,conditionsandprovisionsofthisAgreement.This Agreementrepresentsthecompleteunderstandingbetweenthepartiesregardingtheseissuesandnooralrepresentations,statementsorinducementshavebeen madeapartfromthisAgreement.IfanyprovisionofthisAgreementisheldtobeunlawful,void,orforanyreasonunenforceable,thenthatprovisionshallbe deemedseverablefromthisAgreementandshallnotaffectthevalidityandenforceabilityofanyremainingprovisions.

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RUNNING WITH SCIATIC PAIN:

By Dr. Tommy Rhee

Navigating the Road to Relief

INTRODUCTION:

Sciatic pain, stemming from the irritation of the sciatic nerve, can be a formidable hurdle for runners. While the pounding of feet against pavement may seem counterintuitive, the relationship between running and sciatic pain is nuanced. Understanding this complex dynamic is crucial for runners seeking relief and a way to continue their passion without exacerbating their discomfort.

THE SCIENCE BEHIND SCIATIC PAIN:

The sciatic nerve, the longest nerve in the human body, runs from the lower back, through the buttocks, and down each leg. When this nerve is compressed or irritated, it can lead to the sharp, shooting pain characteristic of sciatica. Common causes include herniated discs, spinal stenosis, or muscle imbalances. Despite the challenges, many runners ﬁnd ways to manage their symptoms and even use running as a tool in their recovery.

THE ROLE OF RUNNING:

Surprisingly, running can either alleviate or exacerbate sciatic pain, depending on the individual and their condition. For some, the endorphin release and cardiovascular beneﬁts of running can help reduce inﬂammation and alleviate discomfort. However, for others, the repetitive impact and jarring motion of running can worsen symptoms.

TIPS FOR RUNNING WITH SCIATIC PAIN:

1. Consult with a Professional: Before lacing up your running shoes, consult with a healthcare professional to diagnose the cause of your sciatic pain. Understanding the root of the issue is crucial for developing an eﬀective treatment plan.

2. Warm-Up and Stretching: Prioritize a thorough warm-up routine to prepare your muscles and joints for the demands of running. Focus on stretches that target the lower back, hips, and hamstrings to promote ﬂexibility and reduce tension on the sciatic nerve.

3. Modify Your Running Form: Consider adjusting your running form to minimize impact. Shortening your stride, landing on the midfoot, and maintaining an upright posture can help reduce stress on the lower back and alleviate sciatic pain.

4. Cross-Training: Integrate low-impact exercises like swimming, cycling, or elliptical training into your routine. These activities provide cardiovascular beneﬁts without the impact associated with running, allowing for active recovery.

5. Listen to Your Body: Pay close attention to your body's signals. If running exacerbates your sciatic pain, consider alternative forms of exercise or modify your routine. Ignoring warning signs can lead to prolonged recovery and worsened symptoms.

Conclusion:

Running with sciatic pain requires a delicate balance between maintaining an active lifestyle and preventing further discomfort. We at Physical Chiropractic of Tampa Bay understands Sciatic Pain and can help you with joy of running.