PRO Adds More Strength + Run Programs

For many runners, late fall/winter is a time for rebuilding and getting ready for spring races in the upcoming year. This year, why not make strength training part of your routine?

Performance Running Outfitters is once again offering it’s popular 8-week strength program, which is designed to help you become a stronger, faster, more efficient runner. Each class begins with a 25-minute runner-focused body weight workout that will engage and challenge your running muscles. The classes will finish up with a 2- or 4-mile run.

Class Information and Registration:

Shorewood (4533 N Oakland Ave)

Tuesdays at 6pm

Beginning Tuesday, Oct 31

Brookfield (2205 N Calhoun Rd)

Wednesdays at 5:30pm

Wednesdays at 6:15pm

Beginning Wednesday, Nov 1

All levels of runners are welcome, including those who are not comfortable running 2 or 4 miles. Shorter routes will be available to accommodate all participants.

In addition to a great strength/run program, participants will receive a pair of technical running socks and a winter beanie. Classes are taught by PRO’s in-house coach, Nicole, who is a certified coach and personal trainer.

To learn more, or to register, reach out to Coach Nicole via email: nicole@performancerunning.com

Keep Running MKE – you’re doing great!

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See It: Boston: An American Running Story

Hey Friends! Next week is the one-night-only premiere of BOSTON: An American Running Story. The film tells the story of the oldest annually contested marathon from its humble origin of 15 runners to the present day.

The film will be shown at three Milwaukee theaters: South Shore, The Ridge and North Shore. All three theaters have a 7:30pm showtime. Tickets can be purchased here: https://www.fathomevents.com/events/boston

From the news release:

BOSTON is more than a running film. It is a timeless story about triumph over adversity for runner and non-runner alike.

It is the first ever feature-length documentary film about the world’s most legendary running race – the Boston Marathon. The film chronicles the story of the iconic race from its humble origins with only 15 runners to the present day and its thousands of annual participants. In addition to highlighting the event as the oldest annually contested marathon in the world, the film showcases many of the most important moments in more than a century of the race’s history. The Boston Marathon evolved from a working man’s challenge into a world-class event, welcoming foreign athletes and eventually women. The Boston Marathon became the stage for many firsts and in no small part, the event that paved the way for the modern marathon and mass participatory sports.

Following the tragic events of 2013, BOSTON showcases the preparations for and eventual running of the 118th Boston Marathon one year later, when runners and community gather together once again for what will be the most meaningful race of all. The production was granted exclusive documentary rights from the Boston Athletic Association to produce the film and to use the BAA’s extensive archive of video, photos and memorabilia.

The film was directed by award-winning filmmaker Jon Dunham, whose work you may know from his two previous Spirit of the Marathon films. BOSTON is his most important film project yet, and the masterfully done film is narrated by none other than Boston native and Academy Award winner Matt Damon, with music performed by the legendary Boston Symphony Orchestra.

For more information about the film, go to bostonmarathonfilm.com.

Who already has tickets? This an event you don’t want to miss!

Keep Running MKE – you’re doing great!

Winter Running Style Guide

Sniff. Our warm fall weather is gone and in its place we have winter. Like actual winter. Can you believe the forecast calls for a few single digit temperature days next week??

The only consolation is that we finally get to show off our winter running gear. Need a few style pointers or ideas for sprucing up your winter running wardrobe? The team at Performance Running Outfitters put together this handy style guide to help you look hot as you burn up the track/roads/trails!

Saucony Brisk Long Sleeve

The Saucony Brisk Long Sleeve features a soft, four-way stretch comfort with great moisture wicking fabric. A herringbone pattern with a long, slim fit makes this piece an easy crossover from fitness to fashion.

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All pics courtesy of Performance Running Outfitters

Saucony Fast Track Tight

With a wide, flattering waistband, a compression fit and a bold print, the Saucony Fast Track Tight will add style while you’re working out or hanging out.

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Brooks LSD Thermal Jacket

The LSD Thermal Jacket combines protection and performance. With windproof nylon on the front and a soft, merino blend on the sides and arms, this jacket provides super lightweight insulation.

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Craft Weather Jersey

For the techy runner! This half-zip wind top has a media pocket on the back, built-in mittens, an angled double-zipper for extra ventilation, and magnets to keep the neck secure whether open or closed.

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Saucony Velocity Long Sleeve

A soft, heathered fabric that can be worn on its own or as a base layer will make this a staple in your running wardrobe.

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Nike Dri Fit Element Hoodie

This hoodie delivers lightweight warmth in a snug, streamlined design so you can keep your miles up when the temperature drops.

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New Balance Windcheater Jacket

Warm up with a lightweight jacket that moves with the body while still providing protection from the elements. It’s light enough to wear in mild conditions, or add a base layer underneath and wear it in cold weather.

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Saucony Dash Seamless Sportop

The Dash Seamless Sportop has body mapped engineered mesh placement that keeps air flowing so you stay cool and dry. This top offers a long, lean fit that won’t ride up and thumb holes to keep your sleeves down and your hands warm.

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The North Face Ampere Wind Trainer

WindWall fabric of the Ampere Wind Trainer cuts the wind while still being lightweight and breathable.   Reflective details will keep you visible as the days get shorter.

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All of the featured styles can be found at PRO’s four locations around the Milwaukee area.

What do you wear to stay warm during winter runs?

Keep Running MKE – you’re doing great!

Spartan Race Now Offers Season Passes + A Race Entry Giveaway!

The holiday season is in full swing, which means it’s time to start thinking about what to gift your favorite runner.

One gift idea we love is a race entry – or a gift card to cover a race entry if you don’t know your recipient’s upcoming race schedule. Wrap it up and use a new pair of running shoelaces as the bow (or one of these cute Momentum Jewelry Motivate Wraps!) and you’re ready to start gifting!

Of course, you could go all out and gift not just one race but a series of races. Just in time for the holiday season, Spartan Race is offering 2017 season passes. We think any one of the three pass options would make a fine gift!

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The options include:

Trifecta Pass

  • 3 race codes, valid for the 2017 calendar year
  • Free Spectator Pass
  • Free Bag Check
  • Valid for all heats (including Elite & Comp.)
  • Valid for Continental US & Hawaii Events

Open Season Pass

  • Unlimited racing during the 2017 calendar year
  • Free Spectator Pass
  • Free Bag Check
  • Guaranteed entry to all events (not guaranteed heat)
  • Multi-Lap Discount
  • Valid on all Continental US & Hawaii Events
  • Valid for Open Heats ONLY
  • Upcharge for Elite (+$30) and Competitive (+$15)

Elite Season Pass

  • Unlimited racing during the 2017 calendar year
  • Free Spectator Pass
  • Free Bag Check
  • Guaranteed entry to all events (not guaranteed heat)
  • Multi-Lap Discount
  • Valid on all Continental US & Hawaii Events
  • Valid for ALL heats (Elite, Comp. & Open)

To learn more about the Spartan Race season passes or to purchase one, visit the race website.

Spartan Race would like to gift a Keep Running MKE reader with a free U.S. Spartan Race. In 2017, the race series includes a Stadium Race at Wisconsin’s own Lambeau Field. To add to the excitement, there will also be new finisher’s medals and plenty of new and challenging obstacles.

To enter to win the race entry, answer in the comments section:

How are you staying fit through the holiday season?

We’ll announce the winner on Wednesday, December 7.

Best of luck to all who enter the giveaway and, as always,

Keep Running MKE – you’re doing great!

 

*Winner will have 48 hours to claim their prize by emailing keeprunningmke@gmail.com. If the prize is not claimed within that time frame, we will select a new winner.

Join In: Milwaukee Running Film Festival

With all the great running movies being produced, it seems only right that Milwaukee should get it’s very own film festival that’s all about our favorite sport. The first Milwaukee Running Film Festival will take place on Thursday, December 8. The event will run from 6-8pm at Performance Running Outfitters in Brookfield.

Below, Brian Frain, event co-organizer, tells us more about the upcoming event.

[Note: The December event is sold out – watch the Milwaukee Running Film Festival Facebook Page for details about additional screenings!]

Why did you decide to create the Milwaukee Running Film Festival?

We decided to do a film festival because it’s the best way to get runners of all types together without feeling the pressure of running a certain pace or with more skilled athletes. A film festival brings runners together to watch first hand the challenges and accomplishments of other runners. It’s really a cool thing!

What films will be screened during the festival and how did you select them? Can you give us a short description of each film?

The films that will be screened are Brothers, The Double, Skiing the Hard Rock 100, and Maggatron. The featured film is Brothers and was selected because of my friendship with the Puzey brothers. I offered to put together a film fest to spread their amazing story. We decided to add the other 3 films to make it an event, and primarily because all athletes featured are Altra and Nathan runners that train together and race together.  I don’t want to give away the films so briefly: Brothers is about Tommy Rivers Puzey and his brother Jake’s experience in the TransRockies 6 day race. The Double is a chronicle of Jeff Browning’s attempt at breaking the combined finish time for the Hard Rock 100 and Western States 100. Skiing the Hard Rock 100 is Jason Schlarb’s adventure skiing the Hard Rock 100 course shortly after running it. Maggatron is Maggie Guterl’s experience running Western States 100.

Tell us more about what will happen at the event – is there a timeline of events/films?

The event will start at 6pm at Performance Running Outfitters – Brookfield. We will have food and beverages available for people as well as giveaway items! Altra will also be there demoing shoes during the event. We will start with Maggatron – her film was the first to debut of the four featured. Then we’ll watch The Double and Skiing the Hard Rock 100. We’ll finish up with the feature film, Brothers. Larger giveaways from Altra, Nathan, Swiftwick and other sponsors will be held between films….I don’t want to ruin the surprise!

How will proceeds from the event be used?

Each person that attends pays $10 and all proceeds are donated to the Kettle Moraine Natural History Association to build the Tom Bunk shelter at Scuppernong. Tom Bunk passed away a couple of years ago and was an incredible man in the running community. All raffle prizes were donated to us by athlete sponsors, which was super awesome of them! All giveaways and raffles are optional!

Why should all MKE runners consider attending this event?

Every runner should consider coming to the event not only because the films will be incredible but to support Tom Bunk and the trails and roads we run on every day. It takes so much work to have the trails and running paths that we do – so it’s a great way to give back. It’s also worth coming to meet new runners in the community, share running stories, and get a couple free things!

Thanks for chatting with us, Brian! We can’t wait for the upcoming event and look forward to more Milwaukee Running Film Festival screenings in the future!

Keep Running MKE – you’re doing great!

Get Stronger With PRO

Love it or hate it, you know it’s coming …

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Instead of slogging through chilly, wet, slippery miles by yourself this winter, come join Performance Running Outfitters for its new Strength + Run Class. The class will focus on improving strength and building a great base so you’re ready to roll when spring arrives.

Here are the details:

Brookfield Location (2205 N Calhoun Road): Wednesday nights at 6pm starting on December 7

Shorewood Location (4533 N Oakland Avenue): Tuesday nights at 6pm starting on December 6

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6:00-6:25pm: Body weight strength training focused on runners (core, hips, legs, and arms)

6:25-6:30pm: Get your winter gear on

6:30pm: GO OUT & RUN!  Choose your route: 2 Miles or 4 Miles

 

Cost: $80/Person

What you get when you sign up:

  • Weekly workout focusing on strength + endurance
  • Group accountability and focus
  • Smartwool Socks
  • Winter Beanie

 

To learn more or to register, contact Nicole at Nicole@performancerunning.com

Keep Running MKE – you’re doing great!

Fuel Up! Nutrition Tips For Your Next Run

Ever find yourself running on fumes at the end of long run? Or maybe you’ve felt sluggish during miles that you normally have a bit more spring in your step.

Although there are several reasons a run can turn into a ride on the struggle bus, one culprit may be nutrition. Below, Nicole Kerneen RD,CD,CSSD, with Froedtert’s Runners’ Clinic, helps us understand the role nutrition plays in training and how you can fuel better your next run.

How can eating right help improve a person’s running?

For any sport, eating right helps with performance and recovery, and sometimes performance even lies within the recovery. Athletes in general don’t realize how important good rest and proper recovery nutrition are for their overall gains and performance. Nutrition is everything. It helps to decrease inflammation that’s built up from running, which in turn helps decrease muscle breakdown. It helps to decrease stress hormone, which is elevated while running, and therefore helps a person recover in a more timely manner, especially with two-a-day workouts and quick turnovers between runs.

What are some common mistakes you see runners making when it comes to nutrition? How might these mistakes be corrected?

Improper recovery and hydration. I tell all my athletes, recovery starts at breakfast. Recovery starts immediately. Going into your run strong helps you come out of it even stronger with less tissue damage and therefore less damage control. Meal timing and proper planning is crucial.

What are some common myths about running and nutrition? What’s the truth behind the myths?

A common myth is if I’m smaller, I run faster. This is not true. Your speed, stamina, endurance and agility are all determined by training your body physically and eating to support that training.

Another myth is that carbs are bad, fat is better. This is also not true. Your body responds to how you train it. If you force it to rely on fat for energy, then eventually it will respond well by this, but switching over takes time and many people don’t feel well during the process. Depending on the type of activity, level and training, this form of eating can create a lot of stress on the body. There is a time and a place for all types of intake. It’s important to work with someone trained in all areas of nutrition to help you understand what would be best for your particular body and body type.

What does a good diet look like for runners in training? What types of foods should runners include in their diets? Are there any foods that should be limited or avoided?

A good diet is going to vary from one person to the next depending on their likes, dislikes, lifestyle, running demands and other training schedules. For the most part, a focus on good quality carbohydrates spread throughout the day, in addition to lean proteins, some healthy fats and a focus on anti-inflammatory choices from any of those categories.

I recommend eating fish whenever possible, as well as lean meats such as pork and poultry. Eggs are powerful to include in any diet as they are loaded with such great choline and some vitamin D and clean burn proteins. And let’s not forget about greens!!! My clients get sick of me talking about greens, but they are everyone’s best friend. They are loaded with antioxidants, vitamin K, calcium, iron, magnesium – all of which are phenomenal for muscle and tissue health in addition to good skin and healthy bones. Greens help neutralize the acids in our diet, which help to maintain good bone health. On top of the foods mentioned above, berries, apples, bananas and mangos are loaded with antioxidants, incredible doses of potassium and are rich in slow-burn carbohydrates, which is the preferred energy source of the body.

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There’s so much hype around limiting carbohydrates, but study after study, still shows how efficient carbs are for a runner. They create the less stress for the body to convert to energy and on top of that, they carry all those stress fighting B vitamins that help the body manage the stress of working out, enhancing recovery and keeping brain chemistry balanced as well. They also aid in identifying true hunger cues.

Anti-inflammatory fats such as avocados, nuts and nut butter (just make sure they are dry roasted and not laden with inflammatory oils), olive oil, small amounts of coconut oil, grapeseed oil, avocado oil, etc. are also crucial for good joint and heart health. The key to these is having them a couple hours before and after a workout. Fats can inhibit proper recovery as they slow down the re-uptake of carbs and protein into the muscle.

Let’s talk about pre- and post-workout nutrition. When is it appropriate to eat a pre-workout snack and what are some good options? When is it appropriate to eat a post-workout snack and what are some good options?

Eating a pre-workout snack depends on the intensity and length of your workout in addition to your last meal. If it’s been three hours since you’ve eaten and dinner is still another three hours away, then it’s absolutely necessary for you to have a pre-workout snack, anywhere between 30-60min before you start the workout. It’s important to have the right kind of carbs –typically something that has a combination of carbs so you have a faster release blended with a moderate and slow release. This helps you have a steady and powerful energy throughout the workout. It’s also good to have a small amount of protein going into a workout to release some amino acid in the blood stream and aid in less tissue breakdown.

Depending on likes and dislikes, workouts, etc., a few snack recommendations include:

  • A Clif bar – It offers a 3:1 carb to protein ratio with a nice blend of the different types of carbs.
  • A regular, fruited yogurt – This snack is most excellent for magnesium and potassium and offers at least a 2:1 carb to protein ratio. However, most are a solid 3:1 ratio.
  • A peanut butter sandwich with a piece of fruit
  • A “GORP” type snack mix with dried fruit/pretzels or Goldfish crackers and your favorite Chex-like cereal. This mix provides you with different carbs, sodium and potassium….all easy-burn carbs so they don’t upset your stomach.

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Protein isn’t always necessary before a workout, but depending on timing and amounts – I’m talking about 10 grams – it can be a nice enhancement. This is why you see people taking in amino acids of BCAA’s before a workout. However, this isn’t necessary – a piece of string cheese or an ounce of chicken, tuna or turkey with a piece of bread or crackers and fruit is great!

Post-workout snacks are also critical. When I work with someone, I use their amount of lean mass to help determine their carb needs post workout. It’s the muscle we are fueling and refueling, so knowing one’s muscle mass is really important. A post-workout snack can consist of anywhere between 45 and 110grams of carbs – it all depends on the muscle mass for the individual. Without knowing specific numbers, I always suggest at least 45grams.

Similar to a pre-workout snack, an immediate post-workout snack also needs a 3-4:1 ratio of carbs to protein. This is why chocolate milk has been touted as one of the best and most effective post-workout drinks. It has fast and slower burning carbs to keep the recovery going until the next meal (preferably no longer than two hours post workout) and it has just enough protein. Post workout protein needs vary between 12-20 grams. Studies have shown that anything more than 20 grams is overkill.

A few post-workout snack examples include:

  • 12-16oz of chocolate milk
  • Regular yogurt + fruit or cereal
  • Clif bar

Smoothies or shakes are also great after a run because they also help with rehydration. Here’s a basic recipe to make a post-run smoothie:

Banana

1 scoop of protein powder – 10ish grams worth OR 1 cup of regular yogurt or ½ cup of Greek yogurt

1 cup of fruit

1 Tbsp of honey

¼ – ½ cup of oatmeal

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What types of Performance Nutrition services are offered through the Runners’ Clinic?

  • Performance Nutrition Assessment – During this assessment, the athlete tells me about their current situation and I ask a few more questions so I can provide immediate feedback. No plan is created and a body comp read is optional unless I find it necessary based on our conversation.
  • Performance Nutrition Consult – This consult and the assessment can go hand in hand. At a full consult, we identify goals and trouble areas. I do a complete intake of one’s diet/training and lifestyle. In addition, we always take a body fat read so I can better create a program based on their present and desired state. A plan is also developed during the session and the client goes home with information based on their body.
  • Grocery Store Performance – I meet the athlete at their favorite grocery store and we walk the aisles. I educate and also help them put together meals and snacks based on their needs.
  • Pantry Performance – This is where I come to the athlete’s home or they take a picture of what they currently have in their pantry. I give them ideas and recipes to help them obtain a pantry built for performance.
  • Performance Nutrition Overhaul – This includes several sessions – all of the sessions listed above with some additional follow-up. This is a real hands-on program, offering tailored plans and lots of education!

How can all runners – experienced and beginners, competitive and non-competitive – benefit from Performance Nutrition services?

Everyone can benefit from working with a Board-Certified Sports Dietitian. We are trained in all areas of physiology and dietetics in addition to the emphasis on sports and exercise. Some, like myself, are also trained in eating disorders and disordered eating and have a wealth of experience working with different behaviors and changes through the life cycle a.k.a hormonal and endocrine changes. Anyone who wants to make sure that they are giving themselves the nutrition they need can benefit from getting a review of their current intake. A lot can be learned with just one session! The body is an intricate piece of work. Not everyone is the same so it’s important that health past and present be used to determine what the individual needs today!

Thanks so much for chatting with us, Nicole! To learn more about the Runners’ Clinic and Performance Nutrition services, visit http://www.froedtert.com/sports-medicine/performance-enhancement/nutrition

Keep Running MKE – you’re doing great!