July-Aug 2025 FRPM

Free

VOL 42 NO 4 July - Aug 2025

Online

Last Triathlon Of 2025

Lost in the Line of Duty - United in Honor October 9, 2010

July/August

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FREE Gift with any HOKA purchase from Feet First during the promo dates

MAY 15th- 31ST

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July/August

FLORIDA RACE PLACE

ONLINE

Index - July - Aug 2025 Features

Bi-Triathlons Fl. Brian Harrington Feet First Review FRPM Index KLR Swim Tips Leo Swimming Running North Running Orlando Running South Running Southwest Running Tampa Bay

16 23,29 20,21 3 14 47 12 10 12 10 4,6

Top Gun Triathlon August 2, 2025 Page 8 & 9

Advertisers

Advance Rehab Boston Bills Sunglasses Brian Harrington Elite Racing Schedule Feet First Feet First Product Review Kennedy Law Leo Swimming Running Center Physical Chiropractic Sport Massage Asso.

16,37 33 19,29 34,35 2,32,52 20,21 14 31 5,13 15,50,51 46

Last Chance Triathlon November 16, 2025 Page 40

Events

Top Gun Triathlon Thunderbolt 2025 Triathlons Elite Racing—Rocktoberfest Tri Game On Race Calendar 2025 Jacksonville Marathon Game On ! Captiva Triathlon Game On !Key Largo Triathlon Game On ! Manatee Man Tri Great Westchase Run Elite Racing - Hollywood Beach 1/2 Elite Racing Calendar 2025 Elite Racing Rocktoberfest John Homes Ultra Run Last Chance Triathlon Tour De Pain Chilly Willy Duathlon ‘26 St Pete Distance Classic Tarpon Springs Triathlon Chilly Willy 2026

Chilly Willy Duathlon February 15, 2026 Page 53

RPM MAGAZINE 3314 HENDERSON BLVD. Ste 100 TAMPA FL. 33609

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8 11 22 24 25 26 27 28 30 34 35 36 38 40 42 44 45 47 53

RUNNING TAMPA BAY DATE

EVENT/DISTANCE

CONTACT

LOCATION

SATURDAY JULY 12 TBA

SUMMER SUNRISE WATERMELON SERIES #2

WWW.RUNSIGNUP.COM

LAKELAND FL.

SATURDAY JULY 12 TBA

SUMMER SWEAT 5K RUN

WWW.RUNSIGNUP.COM

PALM HARBOR FL.

SATURDAY JULY 19 TBA

SKUNK APE NIGHT RUN 30K TRAIL RUN

WWW.ULTRASIGNUP.COM

DADE CITY FL.

SATURDAY JULY 26 8:30 AM

US 5K,10K AND HALF MARATHON

WWW.RUNSIGNUP.COM

LARGO FL.

SUNDAY JULY 27 TBA

FREAKIN HOT 5K

WWW.RUNSIGNUP.COM

CLEARWATER FL.

SATURDAY AUGUST 2 TBA

SCOOT ON AROUND 5K

POWERED BY RACE ENTRY

SATURDAY AUGUST 9 TBA

PRESEASON PREVIEW 5K, 3K, 2K

WWW.RUNSIGNUP.COM

BROOKSVILLE FL.

SATURDAY AUGUST 9 TBA

SEAHAWK 5K

WWW.RUNSIGNUP.COM

LAND O LAKES FL.

SATURDAY AUGUST 9 TBA

SUMMER SUNRISE WATERMELON 5K SERIES #3

WWW.RUNSIGNUP.COM

LAKELAND FL.

SATURDAY AUGUST 16 TBA

ERNIE CHATMAN 5K

WWW.RUNSIGNUP.COM

BROOKSVILLE FL.

SATURDAY AUGUST 23 TBA

CUPCAKE CRAWL

WWW.RUNSIGNUP.COM

AL LOPEZ PARK TAMPS FL.

SATURDAY SEPTEMBER 6 TBA

9/11 MEMORIAL RUN

WWW.RUNSIGNUP.COM

LUTZ FL.

SATURDAY SEPTEMBER 6 TBA

PHSC FOUNDATION 5K

WWW.ACTIVE.COM

DADE CITY FL.

SATURDAY SEPTEMBER 6 TBA

ZOO TAMPA KIDS RUN 1K,2K DIAPER RUNS

WWW.RUNSIGNUP.COM

LOWRY ZOO TAMPA FL.

SATURDAY SEPTEMBER 13 TBA

9/11 HEROES RUN 5K AND 1 MILE

WWW.RUNSIGNUP.COM

TAMPA FL.

SATURDAY SEPTEMBER 13 TBA

LEADING EDGE TAKE HEART 10K/5

WWW.RUNSIGNUP.COM

LAKELAND FL.

SATURDAY SEPTEMBER 13 TBA

ONE STEP CLOSER TO THE CURE CA 5K

WWW.RUNSIGNUP.COM

ST. PETE FL.

SATURDAY SEPTEMBER 13 TBA

WILD BOAR NIGHT RUN 13.1 MILE RUN

ULTRASIGNUP ULTRASIGNUP.COM

DADE CITY FL.

SATURDAY SEPTEMBER 13 8:00 AM

BEST DAM RACE LEFTOVER 5K

WWW.RUNSIGNUP.COM

THE MARINA SAFETY HARBOR FL.

SATURDAY SEPTEMBER 20 TBA

PB & J 5K / 10K

RACE ROSTER WWW.RACEROSTER.COM

DOWNTOWN ST. PETE FL.

SATURDAY SEPTEMBER 27 TBA

CHEVAL CARES 5K

813-269-0955

CHEVAL NORTH TAMPA FL.

SATURDAY SEPTEMBER 27 TBA

LAURIE'S LOVE LEGACY 5K

WWW.RUNSIGNUP.COM

ST. PETE FL.

SATURDAY SEPTEMBER 27 TBA

OKTOBERFEST 5K/10K

SATURDAY SEPTEMBER 27 9:30 AM

ZERO PROSTATE CANCER RUN

SATURDAY OCTOBER 4 TBA

JOHN HOLMES TRAIL TUN 50K,16M,9 MILES

SATURDAY OCTOBER 4 TBA

MAYOR'S RUN 5K

SUNDAY OCTOBER 5 TBA

HOWL-O-WEEN 5K

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WWW.ACTIVE.COM 727--CAN-RACE DEBORAH POLLOCK deborah.pollock @zerocancer.org

PAGE 38

NEW PORT RICHEY FL.

HOB BREWING COMPANY DUNEDIN FL. AL LOPEZ FL. TAMPA FL.

WWW.TAMPARACES.COM

WITHLACOOCHEE FOREST BROOKSVILLE FL.

WWW.RUNSIGNUP.COM

HAINES CITY FL.

WWW.RUNSIGNUP.COM

GADSEN PARK TAMPA FL.

4 RACEPLACE --

MISC.

July/August

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July/August

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RUNNING TAMPA BAY DATE

EVENT/DISTANCE

SATURDAY OCTOBER 11 TBA

HAUNTED 5K AND 10K

CONTACT

LOCATION

WWW.RUNSIGNUP.COM

TARPON SPRINGS FL.

SATURDAY OCTOBER 11 8:00 AM

POLICE MEMORIAL RUN 5K AND 1 MILE

813-276-3258

LYKES GASLIGHT PARK TAMPA FL.

SATURDAY OCTOBER 18 TBA

A KITTEN PLACE BLACK CAT 5 5K

WWW.RUNSIGNUP.COM

VALRICO FL.

SATURDAY OCTOBER 18 TBA

CAMO AND COBWEBS 5K

WWW.RUNSIGNUP.COM

PALM HARBOR FL.

SATURDAY OCTOBER 18 TBA

CHOCOHOLICS 5K

WWW.RUNSIGNUP.COM

AL LOPEZ PARK TAMPA FL.

SATURDAY OCTOBER 18 TBA

HAUNTED 5K,10K, AND HALF MAR.

WWW.RUNSIGNUP.COM

HUDSON FL.

SATURDAY OCTOBER 18 TBA

HERNANDO HUSTLE 5K

WWW.RUNSIGNUP.COM

BROOKSVILLE FL.

SATURDAY OCTOBER 18 TBA

TUNNEL TO TOWERS 5K

WWW.RUNSIGNUP.COM

STARKEY RANCH DISTRICT PK TRINTY FL.

SATURDAY OCTOBER 18 8:30 AM

PATRIOT RUN 5K AND 1 MILE

SATURDAY OCTOBER 25 TBA

FAMILY IN FLIGHT 5K

SATURDAY OCTOBER 25 TBA

GREAT WESTCHASE 10K / 5K AND 1 MILE

SATURDAY OCTOBER 25 TBA

WWW.RUNSIGNUP.COM

CARROLLWOOD DAY SCHOOL

WWW.RUNSIGNUP.COM

AL LOPEZ PARK TAMPA FL.

WWW.RUNSIGNUP.COM

WESTCHASE TAMPA FL.

HCC HAWK RUN 5K AND 1 MILE

WWW.RUNSIGNUP.COM

TAMPA FL.

SUNDAY OCTOBER 26 TBA

5K RUN OR WALK FOR EDUCATION 5K

WWW.RUNSIGNUP.COM

MARINA PARK SAFETY HARBOR FL.

SUNDAY OCTOBER 26 TBA

FLORIDA HALLOWEEN DISTANCE CLA 13.1, 10 K AND 5K

WWW.RUNSIGNUP.COM

FORT DESOTO PARK ST. PETE FL.

SUNDAY FEBRUARY 8 8:00 AM

ST PETE DISTANCE CLASSIC 26.2,13.1,10K,5K

WWW.RACEROSTER.COM

DOWNTOWN ST.PETE FL.

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MISC.

RUNNING SW FLORIDA DATE

EVENT/DISTANCE

CONTACT

LOCATION

SATURDAY JULY 12 TBA

RUN MANATEE 5K

WWW.RUNSIGNUP.COM

COQUINA BEACH FL.

FRIDAY AUGUST 1 TBA

NEON NIGHTS 5K

WWW.RUNSIGNUP.COM

SARASOTA FL.

SATURDAY SEPTEMBER 6 TBA

REMEMBER THE FALLEN MEMORIAL 5K RUN

WWW.RUNSIGNUP.COM

NORTH PORT FL.

SUNDAY SEPTEMBER 14 TBA

ENVIRO 5K

WWW.RUNSIGNUP.COM

DAQUIRI DECK VENICE FL.

SATURDAY SEPTEMBER 20 TBA

CENTERSTONE LIFE 5K AND 10K

RACE ROSTER WWW.RACEROSTER.COM

SARASOTA FL.

SATURDAY OCTOBER 11 TBA

FLAMINGO 6K

WWW.RUNSIGNUP.COM

SARASOTA FL.

SATURDAY OCTOBER 11 TBA

HOWL-O-WEEN 5K

WWW.RUNSIGNUP.COM

BRADENTON FL.

SATURDAY OCTOBER 18 8:00 AM

TRICK OR TROT 5K TRAIL RUN

WWW.RUNSIGNUP.COM

ENGLEWOIOD FL.

SATURDAY OCTOBER 25 TBA

AWAKEN OUTREACH 5K 5K AND 1 MILE

WWW.RUNSIGNUP.COM

AWAKEN CHURCH PORT CHARLOTTE FL

SUNDAY OCTOBER 26 TBA

BILL'S BEER RUN 5 MILE

WWW.RUNSIGNUP.COM

CASEY KEY NOKOMIS FL.

SATURDAY NOVEMBER 1 TBA

PIE GOBBLER 5K,10K, HALF 5K,10K, 13.1 MILES

RACEPLACE -WWW.RUNSIGNUP.COM

VENICE FL.

SATURDAY NOVEMBER 8 TBA

SAMI STRONG 5K GLOW RUN

WWW.RUNSIGNUP.COM

PORT CHARLOTTE FL

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MISC.

July/August

FLORIDA RACEPLACE MAGAZINE “THE FLORIDA RACEPLACE MAGAZINE ” Placement and Email-Blast Delivery Services

“ The Cutting Edge Of Endurance Sports In Florida” Over 47 Years Serving Central Florida Runners and Triathletes Call 813-417-0324 or email joe@flraceplace.com OVER 1000 Ad Placement for Running & Biking Events in Florida      

What we at Florida RacePlace Magazine can do for your race or business

Full Page Advertising in Florida RacePlace Magazine 25,000 Online editions Listing in all Florida RacePlace Magazine Schedule page.

Included Listing, Image and hyperlink in Florida RacePlace Online Monthly, 20,000 once a month Include Listing with image & hyperlink in Florida RacePlace Super Bi-Monthly, Eblast Service 25,000 Custom Eblast of your own to 25,000.

Linking to our Facebook, Twitter and Social Network Services.

Ask About our All Magazine & Online Eblast Services Over 24,000 Athletes, 813-417-0324, joe@flraceplace.com, www.Frpm.net “THE CUTTING EDGE OF ENDURANCE SPORTS IN FLORIDA”

July/August

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Largest Triathlon In Tampa Bay In The Summer !

Welcome new and returning Top Gun Triathlon participants!

2025 marks the 25th year for this event.Top Gun Triathlon is the largest sprint triathlon in the Tampa Bay area and is limited to 500 participants. This is USAT sanctioned event come out and get your points. Finisher awards will be given to participants at the finish line. This great local event traditionally sells out well before race day so please sign up today to guarantee your spot.

Registration Online at www.trisignup.com/Race/FL/StPetersburg/TopGunTriathlonDu

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July/August

Place 3500 Pinellas Bayway S. St Petersburg, FL US 33715

Description Top Gun Triathlon is a USAT Sanctioned event.

Sprint Triathlon Distance: Swim .25 miles, Bike 10 miles, Run 3.1 miles Duathlon Distance 1.5 Mile Run, a 10 mile bike, and a 5k Run on a marked course.

Aqua-Bike is .25 mile swim and 10 mile bike Welcome new and returning Top Gun Triathlon participants Signup today and receive custom Top Gun Swag! T-Shirts can be purchased additionally.

The Top Gun Triathlon is traditionally one of the largest sprint triathlon in the Tampa Bay area.

Register as an individual or grab some friends and take part in a 2 or 3 person relay team!

Packet Pickup / Athlete Check-in Packet pickup will be available at the following times and locations: Thursday July 31st 3:30pm to 5:30pm at PlayTri 2132 Central Ave St. Pete Fl. Friday August 1st 1:30pm to 5:30pm at PlayTri - 2241 Gulf To Bay Clearwater Fl. Race Morning August 2nd from 5:45AM - 6:45AM at THE FORT Amenities Pre / post race parties & entertainment Custom finisher medals - Made in the USA! Age group awards 3 deep in ages 15-19 up to 80 and over. Top 3 Relay Team awards Closed course of racing in Ft De Soto.

July/August

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RUNNING ORLANDO DATE

EVENT/DISTANCE

CONTACT

LOCATION

SUNDAY JULY 13 TBA

COOL SUMMER 5K

CFT SOMMER SPORTS 352 394-1320

CLERMONT FL.

SUNDAY AUGUST 10 TBA

COOL SOMMER 5K RUN

CFT SOMMER SPORTS 352 394-1320

CLERMONT FL.

SATURDAY AUGUST 16 TBA

TRACK SHACK RUNNING SERIES

EMMI 407-896-1160

CENTRAL FLORIDA

SATURDAY AUGUST 16 7:30 AM

CELEBRATION OF RUNNING 5K

EMMI 407-896-1160

ORLANDO FL.

SATURDAY AUGUST 30 TBA

CYPRESS COVE LABOR DAY 5K

WWW.RUNSIGNUP.COM

KISSIMMEE FL.

SATURDAY AUGUST 30 TBA

RUN IN THE RESORT 5K

WWW.RUNSIGNUP.COM

HOWEY-IN-THE-HILLS FL.

SUNDAY AUGUST 31 TBA

GRANDE LABOR DAY WEEKEND 5K

WWW.RUNSIGNUP.COM

ORLANDO FL.

SATURDAY SEPTEMBER 6 TBA

TUNNEL TO TOWERS 5K

WWW.RUNSIGNUP.COM

ORLANDO FL.

SATURDAY SEPTEMBER 13 TBA

BROOKLYN ROSE STRONG 5K

WWW.RUNSIGNUP.COM

SAINT CLOUD FL.

SATURDAY SEPTEMBER 13 TBA

RUN DAYTONA WEEKEND 15K 10K /5K

WWW.RUNSIGNUP.COM

DAYTONA BEACH FL.

SATURDAY SEPTEMBER 13 7:30 AM

ADVENTHEALTH LADY TRACK SHACK 5K

EMMI 407-896-1160

WINTER PARK FL

SATURDAY SEPTEMBER 20 TBA

BE HEALTHY 5K

WWW.RUNSIGNUP.COM

SANFORD FL.

SATURDAY SEPTEMBER 20 TBA

MILES TO GO 5K

WWW.RUNSIGNUP.COM

ORLANDO FL.

SATURDAY SEPTEMBER 27 7:30 AM

BATTLE OF THE BANDS 5K

EMMI 407-896-1160

CASSELBERRY FFL.

SUNDAY OCTOBER 12 7:30 AM

U CAN FINISH 5 MILER & 2 MILE 5K AND 2 MILE

EMMI 407-896-1160

ORLANDO FL.

DATE

EVENT/DISTANCE

THURSDAY JULY 17 TBA

RUN SWEAT AND BEERS 5K

SATURDAY JULY 19 TBA

FUN FIT 10K/5K

SUNDAY JULY 20 TBA

ICE CREAM 5K

SUNDAY JULY 27 TBA

SAVE OUR PLANET RECYCLE 5K

SUNDAY AUGUST 10 TBA

ALOHA LUAU 5K

SATURDAY AUGUST 16 TBA

5.4 FUNKY RUN

SATURDAY AUGUST 16 TBA

MISC.

RUNNING SOUTH CONTACT

LOCATION

WWW.RUNSIGNUP.COM

BOCA RATON FL.

WWW.RUNSIGNUP.COM

POMPANO BEACH FL.

WWW.ACTIVE.COM

HOLLYWOOD FL.

WWW.ACTIVE.COM

HOLLYWOOD FL.

WWW.ACTIVE.COM

HOLLYWOOD FL.

WWW.RUNSIGNUP.COM

DAVIE FL.

DOWN2EARTH 20K / 5K CROSS COUNTRY

WWW.ACTIVE.COM

HIALEAH FL.

SUNDAY AUGUST 17 TBA

954 IGUANA MAN 10K/5K

WWW.RUNSIGNUP.COM

COCONUT CREEK FL.

SATURDAY AUGUST 23 TBA

BACK TO SCHOOL 5K / 10K

WWW.RUNSIGNUP.COM

FORT LAUDERDALE FL.

SATURDAY AUGUST 30 8:00 AM

LABOR DAY 5K

WWW.RUNSIGNUP.COM

MIAMI FL.

SUNDAY SEPTEMBER 7 TBA

FIRE HERO 5K

WWW.ACTIVE.COM

HOLLYWOOD FL.

THURSDAY SEPTEMBER 11 TBA

ROCK THE CLIMB 911 MEMORIAL STAIR RUN

SATURDAY SEPTEMBER 13 TBA

CELEBRATION 5K AND 10K RUNS

SATURDAY SEPTEMBER 13 TBA

GILDA'S RACE FOR HOPE 5K

SUNDAY SEPTEMBER 14 TBA

KENNEDY KIDS FOUNDATION 5K

flraceplace.com

WWW.ACTIVE.COM

HOLLYWOOD FL.

RACEPLACE WWW.RUNSIGNUP.COM --

FORT LAUDERDALE FL.

WWW.RUNSIGNUP.COM

DAVIE FL.

WWW.RUNSIGNUP.COM

MIAMI SHORES FL.

10

MISC.

July/August

Conquer The Fort

2025 TRIATHLON REGISTRATION IS NOW OPEN July/August

11

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RUNNING SOUTH DATE

EVENT/DISTANCE

THURSDAY JULY 17 TBA

RUN SWEAT AND BEERS 5K

CONTACT

LOCATION

WWW.RUNSIGNUP.COM

BOCA RATON FL.

SATURDAY JULY 19 TBA

FUN FIT 10K/5K

WWW.RUNSIGNUP.COM

POMPANO BEACH FL.

SUNDAY JULY 20 TBA

ICE CREAM 5K

WWW.ACTIVE.COM

HOLLYWOOD FL.

SUNDAY JULY 27 TBA

SAVE OUR PLANET RECYCLE 5K

WWW.ACTIVE.COM

HOLLYWOOD FL.

SUNDAY AUGUST 10 TBA

ALOHA LUAU 5K

WWW.ACTIVE.COM

HOLLYWOOD FL.

SATURDAY AUGUST 16 TBA

5.4 FUNKY RUN

WWW.RUNSIGNUP.COM

DAVIE FL.

SATURDAY AUGUST 16 TBA

DOWN2EARTH 20K / 5K CROSS COUNTRY

WWW.ACTIVE.COM

HIALEAH FL.

SUNDAY AUGUST 17 TBA

954 IGUANA MAN 10K/5K

WWW.RUNSIGNUP.COM

COCONUT CREEK FL.

SATURDAY AUGUST 23 TBA

BACK TO SCHOOL 5K / 10K

WWW.RUNSIGNUP.COM

FORT LAUDERDALE FL.

SATURDAY AUGUST 30 8:00 AM

LABOR DAY 5K

WWW.RUNSIGNUP.COM

MIAMI FL.

SUNDAY SEPTEMBER 7 TBA

FIRE HERO 5K

WWW.ACTIVE.COM

HOLLYWOOD FL.

THURSDAY SEPTEMBER 11 TBA

ROCK THE CLIMB 911 MEMORIAL STAIR RUN

WWW.ACTIVE.COM

HOLLYWOOD FL.

SATURDAY SEPTEMBER 13 TBA

CELEBRATION 5K AND 10K RUNS

WWW.RUNSIGNUP.COM

FORT LAUDERDALE FL.

SATURDAY SEPTEMBER 13 TBA

GILDA'S RACE FOR HOPE 5K

WWW.RUNSIGNUP.COM

DAVIE FL.

SUNDAY SEPTEMBER 14 TBA

KENNEDY KIDS FOUNDATION 5K

WWW.RUNSIGNUP.COM

MIAMI SHORES FL.

DATE

EVENT/DISTANCE

CONTACT

LOCATION

FRIDAY AUGUST 1 TBA

TOUE DE PAIN 3 EVENTS OVER 2 DAYS JACKSONVILLE GRAND PRIX

1ST PLACE SPORTS 9043-731-3676

JACKSONVILLE FL.

SATURDAY AUGUST 9 TBA

FLORIDA STRIDERS SUMMER CLASSI

1ST PLACE SPORTS 9043-731-3676

MANDARIN FL.

SATURDAY AUGUST 23 TBA

ARGONAUT 5K

WWW.RUNSIGNUP.COM

PENSACOLA FL.

SATURDAY AUGUST 23 TBA

JAGUARS SPORT COMPLEX 5K CHALLENGE

1ST PLACE SPORTS 9043-731-3676

JACKSONVILLE FL.

MONDAY SEPTEMBER 1 TBA

BLUEBIRD RUN AND WALK 5K

WWW.RUNSIGNUP.COM

TALLAHASSEE FL.

MONDAY SEPTEMBER 1 TBA

LABOR DAY 5K

WWW.RUNSIGNUP.COM

OCALA FL.

MONDAY SEPTEMBER 1 TBA

RUN JAX LABOR DAY 5K

1ST PLACE SPORTS 9043-731-3676

JACKSONVILLE FL.

SATURDAY SEPTEMBER 13 TBA

DREAM COME TRUE 5K

1ST PLACE SPORTS 9043-731-3676

UNIVERSITY OF NORTH FLA JAX. FL.

SATURDAY SEPTEMBER 20 TBA

CONQUEEEEEROR 5K

WWW.RUNSIGNUP.COM

JACKSONVILLE FL.

SATURDAY SEPTEMBER 20 TBA

VESTCOR 5K BRIDGE RUN

1ST PLACE SPORTS 9043-731-3676

DOWNTOWN JACKSONVILLE FL.

SATURDAY OCTOBER 4 TBA

ATHLETES UNDER THE LIGHTS 5K

WWW.RUNSIGNUP.COM

ORLANDO FL.

SATURDAY DECEMBER 13 TBA

JACKSONVILLE MARATHON 26.2,13.1 5K

MISC.

RUNNING NORTH

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1ST PLACE SPORTS

9043-731-3676 PAGE 25 RACEPLACE --

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Why Static Stretching Before Running Can Lead to Muscle Strains

Dr. Tommy Rhee

Runners are often told to stretch before a run, but static stretching—holding a stretch for an extended period—can actually increase the risk of muscle and tendon strains.

The key reason lies in the muscle spindle, a sensory receptor in muscles that detects changes in length and prevents overstretching.

The Role of the Muscle Spindle Muscle spindles act like built-in stretch sensors, triggering a reflex contraction when a muscle is stretched too quickly or too far. This protective mechanism, known as the stretch reflex, prevents excessive elongation and potential injury. However, when a runner performs static stretching before running, they may temporarily desensitize the muscle spindle’s protective response. This reduces the muscle’s ability to contract efficiently, increasing the risk of overstretching.

Why Static Stretching Can Lead to Strains When you stretch and hold a position for too long, the muscle spindle adapts, allowing the muscle to elongate beyond its natural pre-activation range. If you then transition into running—a high-impact, dynamic movement—the overstretched muscles and tendons lack the necessary stiffness and responsiveness, making them more prone to strains and microtears.

A Better Approach: Dynamic Warm-Ups Instead of static stretching, runners should focus on dynamic warm-ups like leg swings, high knees, and lunges. These movements gradually increase muscle length while keeping the spindle active, preparing the body for the demands of running.

By respecting the muscle spindle’s role, runners can avoid unnecessary strains and enhance performance, efficiency, and injury prevention. Save static stretching for post -run recovery, when muscles are warm and more pliable.

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Low Back Pain in Runners Chris Arrigo, PT, DPT, ATC As many as 15% of all runners experience low back pain every year. So, with all the runners that you see out on Bayshore every day, you can imagine just how many might have complaints of low back pain during any given training period. I certainly hope this isn’t true, but just in case, let’s talk about some basic information should low back aches or pains arise in your running journey.

To be clear treating low back pain is not the same for every person. Low back pain can stem from muscle imbalances, mobility limitations, strength deficits, nerve irritation, or structural changes in the spine.

Here are a few great ways that you can maintain a healthy back while running.

First, I want to mention what are referred to as RED FLAGS. These are things that need immediate medical attention and should not be ignored. Red flags for low back pain include bowel or bladder dysfunction, unrelenting pain in any position, numbness and tingling below the knee, unexpected weight loss, and/or acute pain that lasts longer than 6 weeks. These are reasons to immediately see your physician. However, if you don’t have any of these red flags, here are a few simple things that can help running related low back pain.

POSTURE: Pictured below are the four normal curves of the spine. Your goal should be to maintain these normal curves in your daily activities, especially when running. Often the strain put on your spine is not from running as much as it is from the strain which accumulates with your daily activities. For example, sitting at a desk in a slouched posture for 40 hours week after week can reduce the lumbar curvature and increase a forward head position and thoracic curvature of your back. Just the strain on the spine from this repetitive poor posture can create pain. If this sounds like you, consider how you can protect your spine simply with improved posture and workplace ergonomics.

MOBILITY: A healthy spine should have full mobility in all directions - rotation, side bending, bending forward, and backwards. Since running is generally in a forward motion, the primary motions to check are flexion and extension. Do you have enough lumbar motion to attain a full yoga cobra pose,

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as pictured, and to pull both knees to chest, as demonstrated, without pain? If you don’t have

complete motion and the movements are not painful, working on your mobility may be worth your time.

STRENGTH: The strength needed to support the spine with running comes from the deep muscles of the abdominals, lumbar spine, and hips. These are the muscles collectively called the “core”. Remember your core is not just the abdominals. When these muscles are strong, the chances of injury are significantly reduced. There are several ways to strengthen the muscles that surround and support your low back, but some basic examples are: planks, side planks, bird dogs, and bridges. A simple cue is the think about drawing your navel in toward your spine when performing any strengthening exercise – make sure you keep breathing.

Have someone check your form to ensure you are performing the exercises with good technique. A stable core provides your legs a better base from which to propel your body forward, making you a more efficient and effective runner.

As always, if you have questions, call us at Advanced Rehabilitation or come see us at any of our locations in South Tampa, Valrico, Largo, or North Tampa. We will keep you moving – no matter what you do.

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

July/August

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BI-TRIATHLONS DATE

EVENT/DISTANCE

SUNDAY JULY 13 8:00 AM

GAME ON ! PALM BEACH TRIATHLON

SUNDAY JULY 27 TBA

GAME ON ! ST AUGUSTINE TRIATHL

SATURDAY AUGUST 2 8:00 AM

TOPGUN TRIATHLON

SUNDAY AUGUST 10 TBA

COOL MORNING TRIATHLONS

SUNDAY AUGUST 31 TBA

GAME ON ! MANATEEMAN TRI.

SUNDAY SEPTEMBER 14 TBA

COOL SOMMER TRIATHLONS

SATURDAY SEPTEMBER 20 TBA

TARPON SPRINGS TRIATHLON

SATURDAY OCTOBER 4 TBA

BIG RED CHAIR SPRINT TRIATHLON AND 5K

SUNDAY OCTOBER 12 TBA

SPACE COAST TRIATHLON

SUNDAY OCTOBER 19 TBA

GREAT FLORIDIAN TRIATHLON

SATURDAY NOVEMBER 1 TBA

GAME ON !

FLORIDA LAGOON TRIATHLON

SUNDAY NOVEMBER 2 TBA

RIVERFRONT TRI @ COCOA

SUNDAY NOVEMBER 16 8:00 AM

LAST CHANCE TRIATHLON

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CONTACT

LOCATION

MISC.

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WWW.RUNSIGNUP.COM

WEST PMALM BEACH FL.

SPRINT TRIATHLON SPRINT DUATHLON SPRINT AQUABIKE

PAGE 24

WWW.RUNSIGNUP.COM

VILANO BEACH ST AUGUSTINE FL. OLYMIC AQUABIKE

OLYMPIC & SPRINT T SPRINT DUATHLON

PAGE 8

WWW.RUNSIGNUP.COM

FORT DESOTO ST. PETE FL.

SWIM 1/4 MILE BIKE 10 MILES RUN 3.1 MILES

CFT SOMMER SPORTS 352 394-1320

CLERMONT FL.

OLYMPIC, SPRINT SUPER SPRINT DUATHLON

WWW.RUNSIGNUP.COM

CAPE CORAL FL.

OLYMPIC DISTACES TRI AND DUATHLON PLUS SPRINTS

CFT SOMMER SPORTS 352 394-1320

CLERMONT FL.

OLYMPIC, SPRINT SUPER SPRINT DUATHLON

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WWW.RUNSIGNUP.COM

FRED HOWARD PARK TARPON SPRINGS FL. OLYMPIC AQUABIKE

WWW.RACEROSTER.COM

400 YD POOL 12 MILE BIKE 5K RUN

WWW.RUNSIGNUP.COM

COCOA

CFT SOMMER SPORTS 352 394-1320

CLERMONT FL.

SWIM .25 MILES BIKE 8.2 MILES RUN 2 X3

WWW.RUNSIGNUP.COM

SAN ANTONIO FL.

SPRINT OYLMPIC RELAYS

WWW.RUNSIGNUP.COM

COCOA FL.

WWW.RUNSIGNUP.COM

FORT DESOTO ST. PETE FL.

RACEPLACE --

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SPRINT / OLYMPIC T DUATHLON / OLYMPI

SPRINT TRIATHLON SPRINT DUATHLON

OLYMPIC, SPRINT DUATHLON, RELAYS SWIM 1/3 MILE BIKE 10 MILES RUN 3.1 MILES

July/August

The Importance of Honesty in Open Water Swimming: Know Your Readiness Open water swimming offers a unique blend of freedom and challenge, but it’s essential to be honest with yourself about your readiness to dive into it. Whether you’re preparing for a race or simply seeking the thrill of swimming in nature, understanding your capabilities and limitations is crucial for safety and enjoyment.

Know Your Capabilities Before you step into open water, take the time to assess your swimming skills. Are you comfortable in a pool but unsure about open water? Don’t underestimate the differences. Factors like water temperature, current, and visibility can greatly affect your performance and comfort levels.

Distance swimming in open water is vastly different from laps in a pool. Start by practicing in various environments. Seek out lakes, rivers, or coastal waters and gradually increase your distance. This practice not only builds your endurance but also helps you acclimate to different conditions.

Comfort with Depth and Clarity Open water can vary dramatically in depth and clarity. Training in shallow, clear waters can build confidence, but it’s equally important to practice in murkier waters or deeper sections. This exposure will help you adapt to situations where visibility is limited or where you might feel disoriented. Familiarize yourself with the feeling of swimming in different depths and embrace the unique challenges they present.

Be Aware of Your Surroundings Open water environments are dynamic. Conditions can change rapidly due to weather, tides, and even the presence of other swimmers or boats. Always be aware of your surroundings. Before swimming, take a moment to observe the water, note the wind direction, and assess any potential hazards.

Know When to Back Off Being honest with yourself also means recognizing when you’re not ready to swim. If you feel anxious, fatigued, or unsure, it’s okay to postpone your swim. Pushing your limits can lead to dangerous situations. Prioritize your safety and well-being above all.

Embrace a Mindful Approach Incorporating mindfulness into your open water swimming can enhance your experience. Pay attention to your breath, your strokes, and how your body feels in the water. This awareness will help you stay in tune with your physical and mental state, allowing you to make better decisions about when to advance your training or when to take a step back.

Coach Leo B. July/August

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ANNOUNCER • TRIATHLETE &<&/,1* ATTORNEY

$&&,'(17 &/$,06 /HJDO &RXQVHO DQG 5HSUHVHQWDWLRQ

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I know first hand the trauma of an accident with a car and the difficulty in navigating the legal system.

CALL ME!

Brian C. Harrington

5420 Central Ave. St Petersburg, Florida 33707 7KRPDV + 6LQJOHWDU\ $WWRUQH\ DW /DZ

(727) 515-9397

Email: bch8@verizon.net • www.bchfirm.com No fees or costs until recovery.

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&DOO 6LQJOHWDU\ /DZ )LUP 3 $ $VN IRU 7RP 6LQJOHWDU\ July/August 23 flraceplace.com 3 2 %R[ 7DPSD )/ Ɣ :HVW 0 / . %OYG 7DPSD )/ 3KRQH RU

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42nd Annual

SATURDAY, DECEMBER 13, 2025 • 7:00 AM

Prize Money - Marathon Prize Money - Half Marathon 56 Degrees - Average Temp Spectular Finish On Track Age Group Awards - Marathon Age Group Awards - Half Marathon

Fastest Course In The South 1/2 Zip Long-Sleeve Shirts Medals To All Finishers Boston Marathon Qualifier USATF Certified Course USATF Sanctioned Event

FOR MORE INFORMATION: WWW.1STPLACESPORTS.COM July/August

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A BRIDGE TOO FAR? MAYBE, AT LEAST WHEN IT COMES TO SINGLE TRACK 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.

July/August

I have a confession to make: although I, along with almost everyone else, refuse to acknowledge there may be some activities in my life I probably shouldn’t be attempting, I confess , to try to master. A few days ago, one of my great friends, in his early 40’s, took me single track riding on mountain trails at Western Carolina University. I’d like to say it was exhilarating; fun, with awe inspiring Mountain View’s.

The reality is it was a white knuckle experience consisting of unending roots and boulders (perhaps actually rocks) waiting to grab at my ankles; barbed wire like vegetation attempting to shred my skin, while catching glimpses of steep drop offs a foot away from my wheels at all times. Perhaps if I were still in my mid 40’s, I might have found the experience awesome. Actually, the AWESOME experience was sitting down when back in the vehicle, so I could begin to find the source of EIGHT separate areas seeping blood from my body. Perhaps most disheartening were my two ultra slow motion falls, the second resulting in my body facing head down downhill, with my bike on top of me, pinning me to the ground. Shouts of dismay quickly changed to uncontrollable laughter when I realized, but for my friend, coming back to peel the bike off and giving me both hands to get up, I could still be there.

One problem for the price I pay for refusing to accept age may be creeping into my ability to function (and heal) is the tissue paper skin gifted me by my Mother, that seems to tear for no reason whatsoever, and then refuse to heal in a day, like in the old days of my youth. Do I still love cycling? Of course! Am I running to schedule another single track kamikaze ride down a mountain? Not so much. New, and, hopefully, less bloody experiences await. Yay.

Brian Harrington Past President, USATriathlon Board of Directors Race Announcer Attorney 29

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Swimming is a beloved sport, but the differences between pool and open water environments are crucial for safety and enjoyment. Drawing on three decades of coaching experience, including personal encounters with near-drowning and rip currents, I aim to share valuable insights for a safer and more enjoyable swimming experience.

Key Differences 1. Environment and Conditions: - Pool Swimming: offers a controlled setting with consistent temperature and no unexpected hazards, making it ideal for technique refinement.

- Open Water Swimming: presents challenges like changing conditions, currents, and temperature variations, requiring adaptability and strong navigational skills.

2. Safety Considerations: - Pools have lifeguards and clear visibility, while open water swimmers must be vigilant about environmental hazards. My own experiences with rip currents have driven my passion for teaching others about safety measures and awareness.

3. Mindset and Training: - In the pool, training is structured and focused on lap counts and intervals, whereas open water swimming demands mental resilience and flexibility. Preparing for the unpredictability of nature is essential.

In a nutshell.

Understanding these differences is vital for both safety and enjoyment in swimming. My dream is to empower the community through information and training, helping swimmers navigate open water confidently. Embrace both environments to enhance your skills and enjoyment of this incredible sport.

Call to Action Join me in promoting safe swim practices and share your experiences to inspire others in the swimming community.

If you need any further adjustments or additional content, let me know!

Please consider making a donation to: To my non profit: Open water open arms also known as Leo’s Swim Safe Foundation Coach Leo July/August

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“ Is that Christine V “Is that Celia Dubey and her husband Joel wearing Wearing Boston Bill Sunglasses?

Boston Bill Sunglasses ? No wonder Celia is 2015 USAT No Wonder she placed 6th in Rockford Duathlon Masters Na�onal Champion and female overall winner70.3 and age group champion!”

Ironman !

PUT ’EM ON ….. YOU’LL SEE !!

PUT ’EM ON ….. YOU’LL SEE !

Sunglasses with with an an Attitude Attitude Sunglasses AT ALL FINE BICYCLE & RUNNING SHOPS AT ALL FINE BICYCLE & RUNNING SHOPS

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ELITE Events Schedule 2025/2026 Oct 18 Hollywood Beach Half Marathon & 5k

Oct 5 Naples Rocktoberfest Half Marathon & 5k

Nov 27 Naples Gobble Wobble Thanksgiving Half Marathon & 5k

Nov TBD Naples Fall Classic Half Marathon & 5k

Nov 27 Estero Thanksgiving 5K

July/August

Dec 13 Sarasota Glow 5K

Dec 14 Sarasota Half Marathon & 5k

Jan 17 Hollywood Mar /Half Marathon & 5K

February 7 Naples Distance Classic Half Marathon & 5K

February 14 Venice Half Marathon & 5K

February 28 Fort Myers Half Marathon & 5K

March 8 Sarasota Suncoast Half Marathon & 5K

March 21 Sunrise Half Marathon & 5K

April 18 Naples Paradise Half Marathon & 5K 35

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Specializing in...

S T N E V E ~ TEAM SPORTS ~pany Com Apparel

July/August

T-SHIRTS EMBROIDERY PRINTING / GRAPHICS One stop shopping for all your EVENTS and Business promotional and printing needs.

Call today to get a great quote.

(813) 892-6811

Email: sales@eyecandyprints.com www.eyecandyprints.com 37

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Oct 4, 2025 John Holmes Trail Runs 50K, 16 Miles, 9 Miles John Holmes, died June 2006, of Mesothelioma.

He was one of the original founders of the Croom Trail Runners.

He was the race director of this race un�l 200� (give or take a year).

He was a ultra runner.

He was a great person, friend, and inspira�on.

He made us laugh.

Since his death, most of us who knew him know that he is watching over our should as we run his course. He is encouraging us, he is laughing at us, and he desperately want to tell us a joke to make us laugh.

When John Holmes started to have health problems and could no longer serve as RD (as I remember, this was the spring of 2001), he was pu�ng on � races� the fall 50K & spring 50 mile trail runs at Croom, and a 100k/50k on the paved Withlacoochee trail. I was the RD for the 100k race for one year and then took over the fall 50k.

When John passed away, I changed the name of the race to honor him.

It always seemed to me that it would make more sense to have the 50 mi run in the fall as it would be a great opportunity for people wan�ng to �ualify for Western States, but for historical purposes we�ve le� it the way it is.

Jim Bodoh Previous Race Director johnholmestrailrun.com

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john Holmes 50K, 16 Mile, and 9 Mile Trail Run Online Registation: www.JohnHolmesTrailRun.com Where: Withlacoochee State Forest, NE of Brooksville FL (60min drive N of Tampa, 80min from Orlando) When: Saturday October 4, 2025. 50K starts at 7am, 16 mile and 9 mile runs start at 8am.

Course: The challenging course follows 4 repeat loops on the Croom Hiking Trail through central Florida’s long leaf pines, scrub oak covered hills, past creek bottoms & cypress ponds. There will be a 3:00pm cut off.

Entry Fee: The 50K Race is $85. The 16mi run is $65. The the 9 mile run is $50. No refunds or transfers. LIMITED to 250 Runners.

Day of race entry is discouraged but accepted (if we are still under 250 entrants). Late entries run risk of not getting a shirt or race packet.

Host Hotel: None at this time Awards: Shirts to all entrants, Trophies for Overall and Master’s Male/Female, 1st place male/female within ten-year age groups for all races. Finisher awards to top finishers of 9M/16M and ALL finishers of 50K.

Checks payable to: Event Operations

Mail entries to:

2302 N. Central Ave. Tampa, FL 33602

Last Name ______________________________ First______________________________ Sex ________ Age ________ Address __________________________________________________________ City_______________________________________________ State___________ Zip_______________ Phone___________________________________ Email____________________________________________________ 50K _______ 16 M _______ 9 M ___________

Shirt size: S

M

L

XL XXL

For and in consideration of Event Operations Inc. and USA Track & Field, Inc. allowing me, the undersigned, to participate in The John Holmes Trail Run; I, for myself, and on behalf of my spouse, children, guardians, heirs and next of kin, and any legal and personal representatives, executors, administrators, successors and assigns, hereby agree to and make the following contractual representations pursuant to this Waiver and Release of Liability, Assumption of Risk and Indemnity Agreement (the “Agreement”); 1. I hereby represent that (i) I am at least eighteen (18) years of age or older; (ii) I am in good health and in proper physical condition to participate in the Event; and (iii) I am not under the influence of alcohol or any illicit or prescription drugs which would in any way impair my ability to safely participate in the Event. I agree that it is my sole responsibility to determine whether I am sufficiently fit and healthy enough to participate in the Event, that I am responsible for my own safety and well being at all times and under all circumstances while at the Event site. 2. I understand and acknowledge that participation in track & field, road running, race walking, cross country, mountain, ultra, and trail running Events is inherently dangerous and represents an extreme test of a person’s physical and mental limits. I understand that participation involves risks and dangers which include, without limitation, the potential for serious bodily injury, permanent disability, paralysis and loss of life; loss of or damage to equipment/property; exposure to extreme conditions and circumstances; contact with other participants, spectators, animals or other natural or manmade objects; dangers arising from adverse weather conditions; imperfect course or track conditions; land, water and surface hazards; equipment failure; inadequate safety measures; participants of varying skill levels; situations beyond the immediate control of the Event Organizers; and other undefined, not readily foreseeable and presently unknown risks and dangers (“Risks”). I understand that these Risks may be caused in whole or in part by my own actions or inactions, the actions or inactions of others participating in the Event, or the negligent acts or omissions of the Released Parties defined below, and I hereby expressly assume all such Risks and responsibility for any damages, liabilities, losses or expenses which I incur as a result of my participation in any Event. 3. I agree to be familiar with and to abide by the USATF Bylaws, operating Regulations, and Competition Rules established for the Event, including any safety regulations established for the benefit of all participants. I accept sole responsibility for my own conduct and actions while participating in the Event, and the condition and adequacy of my equipment. 4. I hereby Release, Waive and Covenant Not to Sue, and further agree to Indemnify, Defend and Hold Harmless the following parties: the USOC, USA Track & Field, Inc., its associations and Sport Disciplines, Event Organizers, Event Directors and Promoters, Sponsors, Advertisers, Coaches and Officials; Venue and Property Owners upon which the Event takes place; Law Enforcement Agencies and other Public Entities providing support for the Event; and each of their respective parent, subsidiary and affiliated companies, officers, directors, partners, shareholders, members, agents, employees and volunteers (Individually and Collectively, the “Released Parties” or “Event Organizers”), with respect to any liability, claim(s), demand(s), cause(s) of action, damage(s), loss or expense (including court costs and reasonable attorneys fees) of any kind or nature (“Liability”) which may arise out of, result from, or relate in any way to my participation in the Event, including claims for Liability caused in whole or in part by the negligent acts or omissions of the Released Parties. I further agree that if, despite this Agreement, I, or anyone on my behalf, makes a claim for Liability against any of the Released Parties, I will indemnify, defend and hold harmless each of the Released Parties from any such Liabilities which any may be incurred as the result of such claim. I hereby warrant that I am of legal age and competent to enter into this Agreement, that I have read this Agreement carefully, understand its terms and conditions, acknowledge that I will be giving up substantial legal rights by signing it (including the rights of my spouse, children, guardians, heirs and next of kin, and any legal and personal representatives, executors, administrators, successors and assigns), acknowledge that I have signed this Agreement without any inducement, assurance or guarantee, and intend for my signature to serve as confirmation of my complete and unconditional acceptance of the terms, conditions and provisions of this Agreement. This Agreement represents the complete understanding between the parties regarding these issues and no oral representations, statements or inducements have been made apart from this Agreement. If any provision of this Agreement is held to be unlawful, void, or for any reason unenforceable, then that provision shall be deemed severable from this Agreement and shall not affect the validity and enforceability of any remaining provisions.

Signature (parents Signature if under 18) ________________________________________________

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Place 3500 Pinellas Bayway S. St Petersburg, FL US 33715 flraceplace.com Description

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3500 Pinellas Bayway S. St Petersburg, FL US 33715

Description This is a sprint triathlon, with a sprint Duathlon and Aqua-bike. All races start and finish near the Historic Fort The first 200 participants will receive a Last Chance Triathlon BOCO running hat - Tshirts can be purchased additionally Sprint Swim .25 miles, Bike 10 miles, and Run 3.1 miles Duathlon Run 1.5 miles, Bike 10 miles, and Run 3.1 miles Aqua-Bike Swim .25 miles, Bike 10 miles

Packet Pickup / Athlete Check-in Packet pickup will be available at the following times and locations:

Saturday November 15th 1:30pm to 5:00 pm Outspokin Bicycles 2241 Gulf to Bay Clearwater Florida

Sunday November 16th -- Shelter 11 at the Historic Fort 5:45 am Race Morning Amenities Pre / post race parties & entertainment Age group awards 3 deep in ages 15-19 up to 80 and over. Top 3 Relay Team awards Closed course of racing in Ft De Soto.

Race Website Additional race information can be found at https://www.thunderboltmultisport.com/.

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Conquer The Fort

2025 TRIATHLON REGISTRATION IS NOW OPEN July/August

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)HEUXDU\ 15 6

7$03$ %$< 6 /$5*(67 '8$7+/21 flraceplace.com

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MARATHON • HALF MARATHON • 10K • 5K • VIRTUAL | SUN., FEBRUARY 8, 2026

H Gorgeous Waterfront Courses Over Tampa Bay H Safe, Accurately Measured USATF Certified Courses H Colorful Race Shirts H Unique Medal for All Finishers H Free Race Photos H Music to Motivate You H Multiple Aid Stations with Water & Gatorade H Pacers for Marathon & Half Marathon H Overall, Master, Grand Master & AG Awards H Optional “No Worries” Refund Policy H Walkers Welcome!

Sign Up Early and Save: www.StPetersburgDistanceClassic.com July/August

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H Great Post-Race Party: Hot Pasta, Cold Beer, Pastries & Fruit, Live Music

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Aches & Pains After A Run Chris Arrigo MS, ATC, PT

Ouch! You wake up Sunday morning after your usual Saturday run and your left heel is killing you. You take a few steps and feel a lightning bolt flash through your heel. Or, you are out for your run and your knee progressively gets more and more sore so you start to walk and a sharp pain just below your kneecap virtually stops you in your tracks.

When a sudden unexpected ache or pain during or after a run occurs, you may be asking, “What do I do now?” flraceplace.com

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Unfortunately, at some point during most runners lives, we all will get some sort of ailment which will slow down – or even stop – our training. The most important thing to realize is if you listen to your body, it will give you early warning signs that something is not right. In general, it is important to stop running and rest your body if:     

Pain affects your natural running form, causing you to limp Discomfort increases during your run It is a sharp, localized pain There is obvious swelling to the sore area You have pain for longer than 7 days

Initial treatment to your injured area is RICE: R – Rest, which means stop running! Take a couple days off and re-assess how you feel.

I – Ice your sore area. Ice is the most natural anti-inflammatory around and is easy to use on specific areas of the body. Ice massage is effective and easy. Take a paper or styrofoam cup and freeze water in it. Tear off the cup’s lip and rub the ice over the injured area for 7 minutes. Repeat this two to three times daily.

C – Compression for the injured area. Wrap the area tight enough for support, but not so tight it will cut off blood flow. Compression socks work great for injuries in the lower leg, ankle, and foot.

E – Elevation of the injured area. Try to keep your injured area off the floor, and ideally higher than the level of your heart. This helps improve blood flow and assists to minimize swelling.

When an injury occurs, and the above self-treatment does not provide complete relief, it is important that you get medical advice from a trained medical professional.

Fortunately, Advanced Rehabilitation has physical therapists and athletic trainers available to help guide you regarding your medical options and even streamline the process for you to see a physician when necessary. In our South Tampa office we have clinicians, who are runners available to provide a quick 10-minute injury screenings to review your symptoms, answer your questions, and assist you with advice for your next steps on the road to recovery - in other words, peace of mind.

Following the rules above should help you to get back on the road, track, trail, or treadmill sooner rather than later if you suffer a problem or injury. Good luck and happy training!

Chris Arrigo MS, ATC, PT Advanced Rehabilitation carrigo@advancedrehab.us (813)250-1208 July/August

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PowerPlate: The secret of Nitric Oxide (NO)

By Dr Tommy Rhee

Nitric Oxide (NO) is a strong molecule that is very important for several physiological processes, such as widening blood vessels or vasodilation.

Vasodilation, or thickening of blood vessels, makes blood flow better, which brings oxygen and nutrients to muscles. This better circulation is especially helpful for runners or athletes because it can help them do better, avoid injuries, and heal faster.

Nitric oxide (NO) has historically been recognized as the endothelium-derived calming factor. It functions as a vasodilator, regulating vascular tone, blood pressure, and hemodynamics.

Moreover, it is potent antioxidant and has anti-inflammatory, and antithrombotic properties.

Vascular and muscle NO signals connect the heart's and muscles' energy needs with available energy.

They are important for keeping the body's balance of carbs and fats.

One way to boost NO generation is with the help of PowerPlate, a platform that vibrates the entire body. The quick vibrations produce a shearing effect inside blood vessels when utilized for about 10 minutes at certain frequencies (25-30 Hz). Power plate can produce up to 50 vibrations through the body in one second to stimulate the muscles and the joints. The enhanced vasodilation in the extremities/joints/appendages is a result of this shearing stimulating the release of NO. Advantages to Runners Enhanced performance and Speed: Muscles receive more oxygen and nutrients through increased blood �low, leading to improved running performance.

Less Impact on Joints: PowerPlate is a great alternative to conventional running for warming up muscles and increasing �lexibility without the impact.

Runners experience less DOMS: (Delayed Onset Muscle Soreness) and faster recovery times thanks to increased blood �low, which carries nutrients for muscle repair and helps eliminate metabolic waste.

The Best Approach: The best time to usePowerPlate is 10mins before a run and 10mins after a run, for maximum effectiveness. Optimal NO generation and enhanced blood �low during and after exercise can be achieved at this time and can have a positive effect on runner’s performance. flraceplace.com

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GiveÊtheÊGi�ÊofÊFasterÊRecovery:Ê50%ÊOffÊ HBOTÊforÊRunners!

This holiday season, treat yourself to the ul�mate gi�—faster recovery and improved performance with Hyperbaric Oxygen Therapy (HBOT)! Whether you're recovering from a tough run or preparing for the new year’s challenges, HBOT speeds healing, reduces inflamma�on, and boosts endurance.

Holiday Special: 50% Off Your First HBOT Session!

Give your body the gi� of recovery this Christmas.

Book today!

Call 813-207-5027Êor visit www.physicalchiro.comÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊÊ to schedule your session.

ClaimÊYourÊ50%ÊOffÊNow! *Normal price: $150 *Only one session per person *Valid through January 2025.

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More your speed.

fuelcell rebel

FREE Gift with any NEW BALANCE purchase from Feet First during during the promo dates

AUGUST 15th- 31st

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FLORIDA’S LARGEST DUATHLON

Chilly Willy

Duathlon 2 wants you

Sunday February WK Run 5K Bike 10 Miles Run 5K Plus This Year Super Sprint Distance

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