FRPM May-June 2023

FLORIDA RACE PLACE

DATEEVENT/DISTANCE

RUNNING TAMPA BAY

CONTACT LOCATION

MISC.

SUNDAY

TBA MAY 7 CALIENTE BARE DARE 5K

SATURDAY TBA MAY 13

SATURDAY

TBA MAY 13

SATURDAY

HIPPIE DASK 10K/5K

MAYFAIRE 5K

TBA MAY 13 RUN / WALK FOR VITILIGO AND ALBINISM 5K

MONDAY TBA MAY 15 I LOVE MOM 5K

SATURDAY TBA MAY 20 TAMPA BEER RUN 5K

SATURDAY 8:00 AM MAY 20

SATURDAY TBA MAY 27

SATURDAY TBA MAY 27

SATURDAY

TBA MAY 27

SATURDAY TBA MAY 27

BARKING TREES 1/2 MAR,10K AND 5K

BEST DAMM LEFTOVER RUN 5K

HONOR OUE HEROES MEMORIAL RUN 5K

I LOVE THE 80'S 5K

SPRING LAKE MEMORIAL CLASSIC 10K/5K/2 MILE

SUNDAY TBA MAY 28 MEMORIAL DAY 5K

MONDAY TBA MAY 29

PAGE 45

WWW.RUNSIGNUP.COMLAND O LAKES FL.

WWW.RUNSIGNUP.COMSAFETY HARBOR FL.

WWW.RUNSIGNUP.COMLAKELAND FL.

MASSEWORLD.ORG AL LOPEZ PARK TAMPA FL.

727CanRace PALM HARBOR FL.

WWW.FACEBOOK/ TAMPABEERRUN

PAGE 15

AL LOPEZ PARK TAMPA FL.

barkingtreesraces.com STARKEY PARK, NPR, FL.

RUNSIGNUP.COM SAFETY HARBOR FL.

PAGE 32

WWW.RUNSIGNUP.COMOLDSMAR FL.

WWW.ACTIVE.COM GADSDEN PARK TAMPA FL.

PAGE 34

WWW.RUNSIGNUP.COMBROOKSVILE FL.

WWW.ACTIVE .COM INDIAN SHORES FL.

TRINITY MEMORIAL 5K RUN TRINITY FL.

TUESDAY TBA JUNE 6 SPK 5K RACE AGAINST MELANOMIA

PAGE 5

WWW.RUNSIGNUP.COMLARGO FL.

SATURDAY TBA JUNE 10 SUMMER SUNRISE WATERMELEON 5K SERIES RUN #1 RUNSIGNUP.COM LAKELAND FL.

SATURDAY TBA JUNE 10 THE BIG RUN 5K RUNSIGNUP.COM AL LOPEZ PARK TAMPA FL.

SATURDAY 8:00 AM JUNE 10 RAPP RIVER 10K AND 5K

SATURDAY TBA JUNE 17 SUMMER HEAT 5K

SUNDAY TBA JUNE 18

RICHARD'S FATHER'S DAY 5K

SATURDAY TBA JUNE 24 MOON OVER CROOM 21 M 14 M 7 MILES

WWW.RACEROSTER.COMNEW PORT RICHEY FL.

RUNSIGNUP.COM THONOTOSASSA FL.

WWW.RACEROSTER.COM RIVER WALK TAMPA FL.

CROOM TRAIL BROOKSVILLE FL. PAGE 31

WWW.RUNSIGNUP.COM

SATURDAY 8:00 AM JULY 1 FREEDOM 4 MILER RUNSIGNUP.COM AL LOPEZ PARK TAMPA FL.

TUESDAY TBA JULY 4

KIWANIS MIDNIGHT RUN AT DUNEDIN 10K,5K

TUESDAY 7:00 AM JULY 4 RED, WHITE & BREW 5K RUN

TUESDAY 7:30 AM JULY 4 LUTZ INDEPENDENCE DAY 5K 5K AND 1 MILE

SATURDAY TBA JULY 8 SUMMER SUNRISE WATERMELEON 5K SERIES #2

SATURDAY 8:00 AM AUGUST 26

RONNIE'S LEFTOVER RUN 5K

SUNDAY TBA FEBRUARY 11 ST PETESBURG CLASSIC MARATHON, HALF, 10K/5K

WWW.RUNSIGNUP.COMDUNEDIN FL. PAGE 17

CHRIS HOVAN

PAGE 14

WWW.RUNSIGNUP.COMLAKELAND FL.

WWW.RUNSIGNUP.COMLUTZ FL. PAGE 31

RUNSIGNUP.COM LAKELAND FL.

RUNSIGNUP.COM

AL LOPEZ PARK TAMPA FL.

DOWNTOWN ST. PETE FL. PAGE 12

FLORIDAROADRACES.COM

RACEPLACE

MEMORIAL DAY 5K RUN

MONDAY 29th 2023

A Great Memorial Day Race is coming at the end of the month May 29th at 8:00 in Trinity Fl.

We have a 5K and 1-mile Fun Run right around the beautiful Trinity College Campus in Trinity, Florida.

Must sign-up by May 20 to guarantee T-shirt and finishing medal

*T-Shirts and Finisher Medals

*Food, Snacks, and Vendors

*1st, 2nd & 3rd Place Medals (in 5-year age groups)

*1-Mile Fun Run Available

Sign Up and Save !

https://runsignup.com/Race/FL/Trinity/TrinityMemorialDay5K

OF LAKE LOUISA STATE PARK 5K RUN

RUNNING SW FLORIDA

RUNNING ORLANDO

MAY 27

WWW.RUNSIGNUP.COMCL;ERMOMT FL. SATURDAY

MADESS MOVIE 5K/10K & HALF MAR. WWW.RUNSIGNUP.COM

DAY 5K

3

FRIDAY TBA JUNE 23

SATURDAY

RUN 5K

5K RUN FOR JUSTICE

WHITE AND BLUE 5K

WWW.RUNSIGNUP.COMLAKE

WWW.RUNSIGNUP.COMMELBOURNE FL.

WWW.RUNSIGNUP.COMKISSIMMEE FL.

WWW.RUNSIGNUP.COMORLANDO

The Du-Triathlon 2023/2024 Season Register At www.thunderboltmultisport.com

Top Gun Du-Triathlon " 23 Saturday 08/05/23 At 7:00am

The one and only Fort De Soto DuTriathlon 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

Suncoast Du -Triathlon " 23 Saturday 11/19/23

End the year with a Special Event

Enjoy the fall season with us at Fort De Soto Park. St. Petersburg.

Distances: Swim 1/4 Mi., Bike 10 Mi., Run 3 Miles - Plus Duathlon & Aqua

Website Site runsignup.com

Chilly Willy Duathlon '24 Sunday 02/04/24

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 Site runsignup.com

Escape From Fort De Soto " 24 Saturday 04/13/24 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

RUNNING NORTH

SPRINGS FL.

TUESDAY 7:30 AM JULY 4 CELEBRATION 5K 1ST PLCE SPORTS 904-731-3676 JACKSONVILLE FL.

BRIDGE THE LIONS 5K

SATURDAY TBA JULY 8

WEDNESDAY TBA AUGUST 16 BURN YOUR HALF OFF 10K AND HALF MARATHON

FRIDAY TBA MAY 12

SATURDAY TBA MAY 13

SEBASTIAN STRONG 5K

WOMEM FOR WOMEN 5K

SATURDAY TBA MAY 20 TSG 5K

SUNDAY TBA MAY 21

SATURDAY TBA MAY 27

MONDAY TBA MAY 29

ALLAMANDA 5K

SALUTE OUR HEROES 5K RUN

MEMORIAL DAY RUN 5K

MONDAY TBA MAY 29 RUN FOR THE PINEAPPLE 5K

SUNDAY TBA JUNE 18

SATURDAY TBA JULY 1

FIT TO BE TIED 5K

FREEDOM 5K/10K

TUESDAY TBA JULY 4 FREEDOM 4 MILER

WWW.RUNSIGNUP.COMST. AUGUSTINE FL.

WWW.RUNSIGNUP.COMOCALA FL.

RUNNING SOUTH

LOCATION MISC.

WWW.RUNSIGNUP.COMFORT LAUDERDALE FL.

WWW.RUNSIGNUP.COMWEST PALM BEACH FL.

WWW.ACTIVE .COM MARKHAM PARK SUNRISE FL.

WWW.ACTIVE .COM PALM BEACH GARDENS FL.

WWW.RUNSIGNUP.COMPOMPANO BEACH FL.

WWW.RUNSIGNUP.COMWESTON FL.

WWW.RUNSIGNUP.COMSTUART FL.

WWW.ACTIVE .COM DAVIE FL.

RACEPLACE

WWW.RUNSIGNUP.COMFORT LAUDERDALE FL.

WWW.RUNSIGNUP.COMTEQUESTA FL.

Florida Road Races

H H REGISTRATION IS OPENH H

Join us for some of the most scenic races in Tampa Bay. From a 5K, 10K, 15K to Half Marathons and a Marathon, there’s a distance for all. Run on fast, flat,scenic courses with plenty of aid stations and friendly volunteers. All finishers receive a unique Starfish medal, tech T-shirt, and free photos. Celebrate at a festive awards ceremony with hot pasta, cold beer, snacks, and live music.

H SUNDAY, SEPTEMBER 17

FT. DE SOTO DISTANCE CLASSIC

15K • 10K • 5K • VIRTUAL FT. DE SOTO PARK

H SUNDAY, DECEMBER 10

HOLIDAY DISTANCE CLASSIC

HALFATHON • 10K • VIRTUAL

MADEIRA BEACH TO LARGO

H SATURDAY, MARCH 2

SHAMROCK DISTANCE CLASSIC

HALFATHON • 10K • 5K • VIRTUAL FT. DE SOTO PARK

H SUNDAY, OCTOBER 29

HALLOWEEN DISTANCE CLASSIC

HALFATHON • 10K • 5K • VIRTUAL FT. DE SOTO PARK

H SUNDAY, FEBRUARY 11 ST. PETERSBURG DISTANCE CLASSIC MARATHON (BOSTON QUALIFIER)

HALFATHON • 10K • 5K • VIRTUAL

LAKELAND, July 4th, 7:04AM

Register now for the Red, White and Brew 5K, a Lakeland tradition for over 7 years!

• We’re buying every 100th runner across the finish line a new pair of shoes from Fleet Feet!

• The CPS Investment Advisors Ice Cream Truck will be on site with frozen treats!

• We'll also be serving up our traditional post-race pancake breakfast!

• All participants receive a shirt and a custom finisher medal.

• Downloadable be provided too!

BI-TRIATHLONS

Yes, we run at Midnight!

44th Kiwanis Midnight Run on the Dunedin Causeway

LIVE and VIRTUAL July 3, 2023

Fees will increase on July 2, 2023

Register by June 1st to be guaranteed a shirt.

http://www.kiwanismidnightrun.com

Highlights for 2023:

The start and finish line will be at Frenchy ’s Outpost on the causeway - 10K runners will go into Honeymoon Island for their turn around.

Finisher medals for the LIVE one mile, 5K and 10K

Recognitions are 3 deep to men and women in all 5K and 10K age divisions and to the top 5 one mile finishers.

Commemorative shirt TO ALL registered runners present on race night.

Certified & chipped 5K and 10K races

Active Military Duty and Groups of 10 or more receive 20% discounts. Medal sponsor level. Business name on medals.

Accepting sponsors and vendors—Applications on website

Or Email: tgfox1@verizon.net

Your support is greatly appreciated! Kiwanis is all about the children.

Dunedin & Top of the Bay Kiwanis Foundations, Inc. 501c3

Visit our website: kiwanismidnightrun.com

RACEMANAGEMENTINFLORIDA

TRIATHLON #1 - MICKLER'S LANDING, PONTE VEDRA BEACH

JUNE 11 GAME ON! ESCAPE TO HUTCHINSON ISLAND TRIATHLON #1 - STUART BEACH

JUNE 24 TURTLEMAN TRIATHLON - CARLIN PARK, JUPITER

JUNE 25 THE CROSSING FOR CYSTIC FIBROSIS BENEFITING PIPER'S ANGELS - PADDLE BOARD FROM BIMINI TO FLORIDA

JULY 4 BILL BONE 5K - DOWNTOWN WEST PALM BEACH

JULY 16 GAME ON! TREASURE COAST TRI SUMMER - JAYCEE PARK, FT PIERCE*

JULY 30 GAME ON! SAINT AUGUSTINE TRIATHLON - VILANO BEACH PARK

AUG 13 GAME ON! ESCAPE TO HUTCHINSON ISLAND TRIATHLON #2 - STUART BEACH

Runs in Green Triathlon in Blue

AUG 20 CITY BIKES KEY LARGO TRIATHLON - SUMMER - JOHN PENNEKAMP PARK, KEY LARGO

AUG. 27 GAME ON! PALM BEACHES TRIATHLON #2 - SINGER ISLAND OCEAN WALK

OCT. 1 GAME ON! SUNCOAST OLYMPIC TRIATHLON - FORT DE SOTO PARK, TIERRA VERDE

OCT 8 GAME ON! RUN HUTCHINSON ISLAND HALF MARATHON & 10K - CAUSEWAY COVE MARINA, FT PIERCE

OCT 15 GAME ON! PONTE VEDRA BEACH TRIATHLON #2 - MICKLER'S LANDING, PONTE VEDRA BEACH

OCT. 22 BILL BONE TROPICAL TRIATHLON - LAKE WORTH BEACH

NOV 5 GAME ON! RIVERFRONT TRI @ COCOA - HISTORIC COCOA VILLAGE*

NOV 19 GAME ON! TREASURE COAST HALF & INTL TRIATHLON - JAYCEE PARK, FORT PIERCE*

NOV. 23 PELICAN YACHT CLUB TURKET TROT 5K - FORT PIERCE

DEC. 3 GAME ON! TREASURE COAST TRI - WINTER, #FINISHONTHEJETTY - JETTY PARK, FORT PIERCE

DEC 10 PALM BEACHES MARATHON - WEST PALM BEACH

*PRESENTED BY PUBLIX

Hamstring Injury

Chris Arrigo, MS, ATC, PT, Cert-DN Advanced Rehabilitation

Those long Saturday training runs are getting longer. That goal race is getting closer. But there is a nagging pull in the back of your thigh. If this sounds familiar, it is not something to overlook. Your hamstring muscles may be trying to warn you that a problem is developing. One that should never be ignored.

The hamstrings are an important muscle group when running. The main function of the hamstrings is to bend the knee and extend the hip. In running, the hamstrings act as a propeller to move your body forward. When the hamstrings are unable to fully do their job, they can be susceptible to injury. But, before we talk about hamstring injuries, it is important to first understand their anatomy.

Anatomy

The hamstrings are a group of three muscles located on the back of your thigh. All three of the muscles originate at one spot, the ischial tuberosity which is also known as your “sit bones,” because these are the bony prominences that you feel when you are sitting. The semitendinosus and semimembranosus muscles insert on the media condyleofthe tibia on the inside of the knee , while the biceps femoris inserts on the outside of the knee at the head of fibula.

Injury

There are a wide variety of hamstring injuries that differ by severity, location, and symptoms. Symptoms of a hamstring injury may include pain on the back of the thigh, lower buttock, or behind the knee; tightness in the back of the thigh; a sudden “pop” while running; and bruising or tenderness. The most common hamstring injury among distance runners is a proximal hamstring strain, which is located on or near the origin of the hamstrings at the ischial tuberosity. Unfortunately, proximal hamstring strains can take a long time to heal. However, modalities, strengthening, stretching and dry needling can help improve symptoms and keep you on the road, trail, or treadmill.

Prevention

Hamstring tightness is one of the main factors contributing to hamstring injuries, either as a primary cause or as the result of an injury. One way to prevent hamstring injuries is to stretch your hamstrings after your dynamic warm-up, but prior to running. This will allow the muscle to warm and loosen up before being stressed.

One effective hamstring stretch, involved lying on your back, placing your hands behind your thigh and bringing your leg towards your chest, as pictured to the right. Then, slowly straighten your knee until you feel a stretch in the back of your thigh. When you feel the stretch, hold the position for 15-30 seconds. Relax, by bending the knee, then perform that same stretch 3-7 more times. Make sure you repeat this on the other leg.

Hamstring weakness is another factor contributing to hamstring injuries. When there are strength imbalances in the body, the body will not be able to mechanically work the way it should. When muscles are strengthened and balanced, the body will be able to run more efficiently.

One example of a hamstring strengthening exercise is an RDL or “grab-a-pens.” To perform, place a target, such as a pen, on the floor. Stand a couple feet behind the pen, as pictured on the left. Then, balance on one leg and place the opposite arm straight up in the air. Slowly bend forward on the standing leg while keeping the knee straight. Bend towards your target, trying to grab the pen, until you can’t go any further, or until you are about to lose your balance. Then slowly come back up. It is important to take your time going in both directions, as this exercise strengthens the hamstrings concentrically and eccentrically. Work up to performing 2-3 sets 0f 20-25 of these on each leg.

If you have any questions regarding hamstring injuries or any other physical therapy techniques, please feel free to contact me! I can be reached at Advanced Rehabilitation. Phone (813)250-120, via our website www.advancedrehab.us or by email at carrigo@advancedrehab.us.

At Advanced Rehabilitation we wor k to keep you moving – no matter what you do.

Chris Arrigo, MS, PT, ATC, Cert-DN Owner, Advanced Rehabilitation

1. Keep right pass left and warn before passing “hello, on your left”

2. Be alert, look and listen. One ear bud only if any.

3. Don’t trash your trail. Dangerous road hazards and bad for environment

4. Standing still? Then stand aside off trail

5. Use safe speed posted speed limits along train 20 mph

6. Stop at Cross Walks then cross cautiously

7. Keep your pets on a 6’ or less leash

8. Be nice, say hi for safety. No sneaking up.

9. Under 16 must wear helmet

Written by Celia Dubey USAT Certified Triathlon Coach

CoachCeliaDubey@Gmail.com www.DiamondFitnessTeam.com 813 690 8989

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 bch@bchfirm. com, or 727-515-9397.

WHY IS THAT BICYCLIST IN MY LANE?

When you hear a discussion between friends or acquaintances who are not cyclists, here are some appropriate and legal answers, for when there is a sign with a picture of a bicycle and verbiage saying: May use full lane; as well as when sharrows are painted in the roadway (a bicycle with two chevrons above it).

1. To avoid the door of a parked car opening into the cyclist without warning;

2. To avoid glass/and/or dangerous debris on the shoulder or in the bike lane;

3. To alert you to use the adjacent lane to pass because the lane is too narrow for both;

4. To give you more time and distance to prepare to slow or pass safely;

5. To improve the cyclist’s vantage and safety margin to hazards ahead;

6. To ride on the sidewalk is impractical, unsafe, and often illegal;

7. To share the road by using only one lane, just like the motorist;

8. To prepare for a left turn, moving over one lane at a time instead of swerving across the entire road;

9. It’s the safest place to be and the cyclist has the legal right to be there.

These tips are from Bicycists belong in the traffic Lane as a public service announcement. Be safe out there!

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

MOON OVER CROOM

21M, 14M, 7M Trail Run

June 24, 2023

Croom Park - Brooksville FL

The Moon Over Croom is brand new trail run that will take in the evening at Croom Park in Brooksville. Experience Croom like you never had before by running in the dark. The course will use B-C Loop and the C-Loop making it a 7 mile loop.

There will be great t-shirts, food, and an experience you won't forget so you don't want to miss this one. For the 2023 race, there is a limit of 300 runners.

How are the trails designed? The main running trail is a 7 mile loop. The trail will be marked will be well marked for both daytime and the night running will utilize glow sticks to mark the course. Everyone will be required to have a headlamp/flashlight.

Are There Water Stops and Aid Stations? There will be water stops approximately every 2 - 2.5 miles on the course.

Where Do We Pick Up Pre-Race Packets? Race packets can be picked up from 2:30pm-6:00pm the day of the race.

What Are The Start Times? 21 Mile - 5:30 pm, 14 Mile - 6:30 pm, 7 Mile - 7:30 pm

July 4th, 2023

5k & 1-Mile Fun Run

Race Location Lutz Civic Center 98 1st Ave NW, Lutz, FL

Start Time 7:30am 5k (chip timed) 8:15am 1 Mile Fun Run

Information email: info@runfitgear.com Facebook: Lutz Independence Day 5k

Registration www.runsignup.com/Race/FL/Lutz/ LutzIndependenceDay5kand1mi

FamilyFunRun

Awards 5k & 1 Mile Finisher Medals

5k Overall M/F, Masters M/F, top 3 in 10 year age groups 0 9 thru 80+

August5,2023

TopSummerTriathlon

Rainbow River Swim Club

The water temperature soon will be really hot to swim and that is when you have to join coach Leo and friends at Rainbow River

The weather should be really nice for swimming and enjoying the beautiful water of Rainbow River.

Remember this is a downstream swim, no turns, just swim straight all the way down until you see me and the duck “BETO”, let the current take you, the distance is close to 3.7 miles. The water temperature is a constant 72 degrees all year round! Enjoy it!

Get to the park around 7:15 AM the park entry fee is $7 we will start swimming as a group no later than 8:45 AM. If you are planning on swimming upstream, please let me know. The contribution will remain the same $20* to cover gas, van rental, time, donation to Florida Spring Council, etc.

This is, a swim at your own risk activity!

www.Owsleo.com

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.

Sprint Triathlon: Swim 0.25 Mile, Bike 12 Mile, Run 5K

Sprint Duathlon: Run 5K, Bike 12 Mile, Run 5K

Sprint AquaBike: Swim 0.25 Mile, Bike 12 Mile

FREE Gift with any VIONIC purchase from Feet First during JUNE 15th- 30th

FREE Gift with any VIONIC purchase from Feet First during MAY 1st - 31ST