Train Reign Recover

07/28/2025

August is just about here!

07/14/2025

July Updates -

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07/04/2025

Have a Happy and Safe 4th of July!

07/02/2025

"Let food be the medicine. Thy medicine shall be thy food." - Hippocrates

This is true on so many levels! It was so great hearing our pediatrician say something very similar. Having my kids hear it from someone other than me was so important!

06/30/2025

Receiving a good Sports Massage soon after a strenuous event can help with the soreness allowing you to get back out there sooner to do more of what you love.

06/29/2025

Going for a walk after dinner can do a lot for your mental and physical health, and it's so easy to do! When I go, I like to give Thanks for anything that I am grateful.

06/27/2025

I'm old enough to remember Jack Lalanne on TV. Are you?!

Jack was known for his health and fitness well into his 90s. Exercise AND Nutrition are an important tandem with each other. Focusing only on one and not the other will not likely bring the results you want. Learning to improve a little here and there on each aspect will lead to longer lasting results.

06/25/2025

Stretching is a great way to help you move more freely. But when should you avoid stretching? A few key instances are when you have a local fracture, joint sprain, or an acute muscle strain.

06/24/2025

For those running an October marathon, a 12 week Marathon Specific Program will begin in 3-5 weeks. Is your Long Run progression on schedule?

06/23/2025

Tips from Coach Bob

Determining if it is Safe to Run in the Heat

Heat increases fatigue and metabolic strain, decreases running performance, and increases the risk of injury. The body dissipates heat by increasing blood flow to capillaries in the skin where heat radiates into the atmosphere. Sweating removes heat through ev***ration from the skin by turning the water in sweat into water v***r. Humidity decreases the ability of the water in sweat to ev***rate, and heat remains in the body, which increases the risk of heat illness.

The Heat Index Chart

The Heat Index incorporates both Temperature and Relative Humidity to provide a value of how hot it feels to the human body (see chart below), and it indicates the likelihood of heat disorders with prolonged exposures and/or strenuous activities. For an example, 86-degrees F in Maimi with 80% humidity can be more dangerous than 86-degrees F Phoenix with 40% humidity.

Determining if it is Safe to Run

Check the hourly forecast for temperature and relative humidity to see what the Heat Index will be at the end of the run, but keep in mind that the Heat Index is not a perfect tool. The values are for temperatures in the shade, and exposure to full sunshine can increase the values by as much as 15 degrees F. Also consider that a runner dealing with the first heat wave of the summer may not have acclimatized to heat, and they are more likely to have an issue with heat illness than later in the summer. Heat acclimatization takes at least 14 days.

If the decision is made to run, run at a slower pace with a sports bottle and wear lightweight, light-colored clothing. Plan a course with shade or get off the roads completely with a trail run. Pavement radiates heat back at runners making it feel hotter. Consider running a shorter loop multiple times with a single aid station with a cooler, which allows runners to:

⚫ Keep additional sports bottles cold
⚫ Use bandana ice packs under a hat or on the back of the neck
⚫ Towel off frequently to help to improve sweat ev***ration

Respect the Heat and Hydrate well before, during, and post-run!

06/13/2025

Try to perform some type of stretching every day. Vary it up with static, active, and assisted stretching to get the best results!

06/13/2025

One of the types of Cupping we use manually sucks the air out of the cup with a pump to create suction. The amount of suction will vary for each specific use, treatment, and client tolerance. It's very important for us to keep an eye on them so as to not create harm.

The other type of cup we use is a silicone style cup. We use our hands to create the level of suction we want. I generally consider these to be more gentle, and can even be used to help create relaxation for a more overall therapeutic result. Sometimes it will be uncomfortable, other times you may barely feel them!

Have you tried cupping, and if so, what did you think?