Support Your Local Running Stores during Small Business Saturday

It’s Black Friday and there’s no doubt about it ....the holiday shopping season has arrived. Crowds mob the aisles and parking lots of national retailers to score deals on merchandise.

If you’ve got a runner on your gift list, consider spending your dollars with a locally-owned business. American Express launched Small Business Saturday last year to encourage shoppers to include small businesses on their holiday shopping list.

Here in Atlanta, we’ve got plenty of local running stores to choose from. Do your part to help support businesses that in turn support our communities.

Big Peach Running Co.
With six locations in the metro Atlanta area, Big Peach Running Co. is a local chain that delivers a neighborhood experience. I like the fact that my neighborhood store in Decatur hosts group runs on Tuesday and Thursday evenings along with Saturday mornings. Store hours on Saturday are 9 a.m. to 6 p.m.

Fleet Feet
Fleet Feet is a nationwide chain, but its stores are individually owned and operated by local small business owners. Fleet Feet Decatur's owners, Clay and Karen Scarborough, live in walking distance to their store -- you don't get more local than that. They’ll gladly welcome your business on Saturday from 10 a.m. to 6 p.m.

One Step At A Time
Charles Cope opened his running store in the neighborhood where he grew up. One Step At A Time has called the Oakhurst neighborhood of Decatur home for 10 years. The Oakhurst Running Club meets at the store for its Wednesday night and Saturday morning runs. Store hours on Saturday are 11 a.m. to 7 p.m.

Phidippides
Atlanta’s Olympic great, Jeff Galloway, started Phidippides in the 70’s. A true visionary, Jeff recognized the need to offer both novice and experienced runners a shopping experience where they could get advice from staff trained in the science of shoe fitting. Phidippides’ two Atlanta locations are opened on Saturday from 10 a.m. to 6 p.m.

West Stride
West Stride’s owner, Genie Beaver, hosts some of the best training runs I’ve joined. Genie greets runners with a warm welcome, beverages along with running routes and a great post-run spread of breakfast treats. Genie’s also a big supporter of Girls On The Run, on of my favorite youth programs. West Stride is open Saturday from 10 a.m. to 6 p.m.

West Stride Delivers the Goods for Marathon/Half-Marathon Training Runs

I’ve been looking for motivation to kick-off my training for the Publix Georgia Half-Marathon. I found it at West Stride yesterday morning. The store was packed with runners who showed up for 8:00 a.m. training runs for the upcoming marathon and half-marathon. West Stride’s owner, Genie Beaver, offered a variety of routes to choose from - 5.5 miles to 18 miles through the neighborhoods of Buckhead. Knowing the route was hilly, I opted for the 5.5 mile run with the 2-hour half-marathon pace group. It was a great way to start my race training.

Post-run, West Stride made sure we were well fed. Thanks to Publix, there was yogurt, fruit, water, bagels, donuts and sports cookies. Caribou Coffee provided the caffeine.

For those of us who stuck around, Genie hosted a workshop on tips to improve running form and performance with Kyle O’Day from Continuum Sports Solutions. Here’s a recap of the advice Kyle offered:

1.) Posture Matters: It’s the foundation of good running form. Maintain a posture that allows you to run tall; it helps to imagine that a string is gently pulling your head up.

2) Coordinate Arms and Legs: Pay attention to how you carry your arms – they act as a counter-balance. By coordinating the movement of your arms with your legs, you'll get a 3% boost in efficiency. Keep arms relaxed, move from the shoulder and keep swing moving from front to back. Brush your hands by the top of the hip or top of the pocket.

3) Don’t Aim for Long Strides: The more time your back foot spends in the air while in mid-stride, the less efficient your movement. After your foot comes off the ground, move it quickly to the front to improve your cadence. Don't keep knees high or the back foot dangling too long.

Here are the directions for the 5.5-mile route I ran:

· From West Stride, run through the parking lot towards West Paces Ferry
· Turn left on West Paces Ferry (watch for traffic)
· Turn left on Northside Drive
· Turn right on Valley Road
· Turn right on Tuxedo Road
· Turn left on Tuxedo Road (it splits just prior to Northside Dr)
· Turn right on West Paces Ferry and run back to West Stride

More than Just a Race: Save Our Skin 5K

There are hundreds of races dedicated to breast cancer awareness, yet skin cancer is the most common form of cancer in America. In fact, it accounts for more than 50% of all cancers combined.

Spring and summer brings more exposure to the sun’s rays for runners. It’s easy for runners to forget the sunscreen when they head out the door. Yet unlike a lot of other cancers, skin cancer is highly preventable. Simple steps like sunscreen, hats, and avoiding long-term exposure to sun can make a big difference.

The 4th annual Save Our Skin 5K takes place at Perimeter Place in Dunwoody on Saturday, May 29th. One of the unique benefits to this race is the complimentary spot skin checks from 7 a.m. to 10 a.m. In the past, doctors have found participants with melanoma and pre-cancerous cells.

You can register online or at several local running stores, including Big Peach Running, Fleet Feet, Phidippides and West Stride. The race course is available at the event site.

Stay safe and smart - protect your skin.

Volunteers Needed for May 1st Girls on the Run 5K

If you’ve read my blog before, then you know I’m a big fan of Girls on the Run (GOTR). This terrific organization hosts running programs for girls aged 8 to 13 to foster a healthy lifestyle, self-confidence and build positive relationships. At the end of the program, the girls “graduate” by running a 5K with their team mates, coaches and family.

And now, you can help. Support the girls as they celebrate their achievements by volunteering at the Spring GOTR 5K. Along with the good karma you’ll gain from your effort, you’ll also score an event T-shirt, coffee from Caribou plus breakfast courtesy of the Flying Biscuit. This year’s race host, West Stride, will also offer volunteers a 10% discount. So, what are you waiting for? Get out and volunteer!

Here are the details:
· Race starts at 8:00 a.m.
· Event location is West Stride at 3517 Northside Parkway in Atlanta (near OK Café)
· Contact Sara Butler at sara.butler@cxostaffing.com to sign-up

This week’s route is the GOTR 5K race course from West Stride’s group page at MapMyRun. Enjoy!

West Stride and Phidippides Offer Free Training Program for ING Georgia

Plan to run the ING Georgia this year? Don’t train alone.

Last year, I trained for the half-marathon with Girls on the Run at West Stride. Owner Genie Beaver was a terrific host, offering free coffee and baked goods, route maps and prize drawings.

This year, West Stride and Phidippides have teamed up with Adidas to offer the Fit for ING Training Program. Each store alternates hosting group runs on Saturdays at 8:00 a.m. Along with routes that feature water stops, Olympian Todd Williams will be on hand to offer training tips. After each run, take advantage of the free coffee and food. You can find the schedule for group runs at both West Stride and Phidippides’s web sites. The next run takes place this Saturday at West Stride’s location.

This week’s route comes from West Stride’s group page at MapMyRun. You’ll find a lot of good long routes for half-marathon training.

Easy Gift Ideas for Runners

Completed your holiday shopping yet? Me neither.

The thought of traffic and mall crowds doesn't necessarily put me in the holiday spirit. If you've got a runner on your gift list, here are a few stocking stuffers that don't require a stop at the mall.

• Pedicure: Taking proper care of the feet is essential for runners. Hang nails, black toe and other common problems can make running a painful experience. Add a gift certificate for a pedicure to your runner's stocking.
• Sports Massage: Does your runner need more pampering? Consider a gift certificate for a massage. Natural Body has neighborhood locations throughout Atlanta.
• Socks: A great pair of socks keep feet comfortable and dry. Avoid the crowds by heading to a local running store. Big Peach Running Co., Fleet Feet, One Step At A Time and West Stride have knowledgeable staff and convenient neighborhood locations.
• Reflective Vest: Keep your runner visible and safe. The local running stores mentioned above can offer lots of options for reflective gear.
• Race Registration: Is your runner training for the ING Georgia or another big event? Race fees often go up after December 31. Pay for their registration online and place the confirmation print-out in their stocking.

Happy gifting!

This week’s running route comes from the Oakhurst Running Club. A map of the course is available at the club's site.

Celebrate Running at May Events

Spring temperatures have finally arrived in Atlanta, which means great running weather. Be sure to check out these events during the first week of May.

Big Peach Running Co. 5K Run/Walk – May 2
Brookhaven is one of the prettiest neighborhoods in Atlanta. Runners hit the streets of this neighborhood next Saturday for Big Peach’s 5K race. The race starts near the Brookhaven MARTA Station and ends at the Big Peach location on Peachtree Road. Top overall finishers and age group winners receive Big Peach gift cards. Proceeds from the race benefit the Georgia Chapter of Leukemia & Lymphoma Society/Team In Training.

Fit & Feminine Fiesta – May 5
Celebrate Cinco de Mayo with women runners at West Stride’s Fit & Feminine Fiesta. The evening includes sports bra fittings, special deals for ladies throughout the store (including a buy one sports bra, get one $10 off deal), free massages, margaritas and Mexican food. As part of the event, West Stride will raise funds for Susan G. Komen's Race for the Cure. The event runs from 6:30 p.m. to 10:00 p.m. Contact info@weststride.com or call 404-467-1010 for more information.

This week’s route is the 5K race rout for the Big Peach run. You’ll find a map for the route at Map My Run under my group Atlanta Running.


· Start at the corner of N. Druid Hills Rd. and Standard Dr.
· Run down N. Druid Hills and turn right on Lenox Park Blvd.
· Veer left onto Park Vista Dr.
· Turn right on E. Roxboro Rd.
· Turn right on Peachtree Rd.
· End at Big Peach Running Co.

Great Day to Run with Team Tiara

While the weather still feels like winter, sunny skies added a touch of spring to this morning's run with Team Tiara. We persevered through 11 miles of very hilly neighborhoods near West Stride running store. There are only 5 short weeks left to the ING Georgia Half-Marathon. I'm hoping to have a couple of good 13-mile runs before race day.

Since West Stride won't be hosting group runs during the next 2 weekends, I'll shift my training back to familar routes in Decatur and Druid Hills. It will also be a good time to check out Saturday runs hosted at Decatur's running stores.

Tips to Prevent Running Injuries

On Saturday, West Stride hosted Dr. Thomas Myers with Myers Sports Medicine and Orthopaedic Center. Having recently recovered from runner’s knee, I was anxious to get his advice on injury prevention.

Dr. Myers’ key tip for runners is that you can’t limit your physical activity to running. Core body strength is essential. It provides stability that helps prevent strain and overuse of muscles. This month’s issue of Runner’s World has a section dedicated to exercises for developing core body strength.

Along with core body strength, weight training is also important. Strong quad muscles help support the knees. Keep in mind that if you’re experiencing cartilage damage or arthritis, exercises such as leg extensions can be hard on the knees. Consider exercises that work the quad muscles while keeping the leg straight to minimize stress on the knee such as using elastic bands while lifting the leg up.

Rather than post a running route this week, I want to give another plug to WalkJogRun.net. You'll find 30 running routes in Metro Atlanta posted at the site. It's a great resource for local runners.

Train for ING Georgia at West Stride

While I don’t normally like to venture far from my neighborhood to run, I woke up early this morning to check out the 8 a.m. group runs at West Stride. The drive across Atlanta was worth it. Over 40 runners showed up for training runs for the ING Georgia Marathon and Half-Marathon. Genie Beaver, owner of West Stride, really knows how to pamper runners. Prior to hitting the road, Genie offered free energy supplements to sample, including Jelly Belly Sports Beans, Hammer and Gu. Post run, we were treated to hot coffee, fruit salad and breakfast breads. Runners were also offered a chance to chat with the Adidas rep and try out the Supernova Glide.

Next week, West Stride will host group runs for 8-mile and 16-mile routes. Both the Mizuno ING Pace Team and the Chattahoochee Road Runners will be on hand. Post run, orthopaedic surgeon and sports medicine expert Dr. Thomas Myers will offer advice on running injury prevention and treatment.

If you plan to run the ING Georgia, consider joining Team Tiara. It’s a fundraising effort that supports Girls on the Run (GOTR), which fosters self-confidence and a healthy lifestyle for girls through its running programs. Team Tiara hosts its next group training run at West Stride on February 21st.

This week’s route is the 6.4-mile run from West Stride. You can find the route at Map My Run under my group Atlanta Running.

· Start from West Stride and run south (toward I-75) on Northside Pkwy.
· Turn right on West Paces Ferry and cross the street at the crosswalk
· Turn left on Nancy Creek Rd.
· Head straight on Nancy Creek and cross W. Wesley Rd.
· Turn left on Ridgewood Rd.
· Turn left on Ridgewood Terr.
· Turn left on Moores Mill
· Turn left on Peachtree Battle
· Turn right on Margaret Mitchell Dr.
· Turn left on Ridge Valley Rd.
· Turn right on Wesley Pkwy.
· Turn left on Margaret Mitchell Dr.
· Turn left on W. Wesley Rd.
· Turn right into Westminster complex
· Turn right at first road (no street name) and follow through complex
· Turn right on W. Paces Ferry
· Turn left on Northside Pkwy.
· End at West Stride