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Be at the "Top of Your Game" by optimizing your skills in our Athletic Development Program.
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we are committed to making a difference in your life, or in the life of your child, by providing the highest quality, developmentally appropriate, personalized programs for therapeutic exercise, fitness and sports-specific conditioning utilizing high-technology equipment and innovative approaches.
From our fun-filled, interactive, state-of-the-art children’s fitness center, to our private fitness and therapeutic exercise facility, we offer a unique environment where you can feel comfortable. Our goal is to empower you to achieve your goals and make a lasting change in your life.

Where Should I Run



Question: Where Should I Run?
I'm new to running, but I'm not sure where I should run. And how do I know how far I'm running?
Answer: One of the things that I love about running is the convenience. In many cases, you can just head out your front door and go for a run.
If you are planning on running on your local roads or sidewalks, make sure you look for routes that have minimal traffic and a wide shoulder (or sidewalks). And be sure to follow safety precautions for running outside .
When running on roads, you can use a site such as MapMyRun to plot your route and measure it. The site also has saved routes from other runners in your area, so you can browse through them and find some new routes. Or, you can always drive your route in your car and measure the mileage using your car's odometer.
Of course, running the same roads in your local neighborhood may get boring after a while. And you may not always have the most ideal conditions to run on your local streets. If that's the case, you might want to head to a local park, bike path, or trail. Contact your city or county's parks department to learn about local parks. You can also get in touch with your local running club and find out where they do group runs. Even if you don't want to run with them, you'll at least get ideas for new routes.
You may learn about parks and recreation facilities that you didn't even know existed. If you're lucky, you may find a nearby dirt hiking and running trail, which will be easier on your body than concrete or asphalt. (Of those surfaces, dirt paths are best, followed by asphalt roads and then concrete sidewalks.)
Another convenient option is the track at your local high school. Most high-school tracks are open to the public, and they're also a softer surface, compared to asphalt and concrete. Most tracks are 400 meters (about 1/4 mile), so it's easy for you monitor your distance when you're running on it.
More FAQs for Beginner Runners:
• Should I Eat Before a Run?
• How Fast Should I Run
• Is It Better to Run on the Treadmill or Outside?
• Should I Run Every Day?
• When Should I Replace My Running Shoes?


Question: Should I Eat Before a Run?
Is it necessary to eat before running?
Answer: When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping. Running on an empty stomach may cause you to run out of energy. You best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress .
Here are some suggestions for the best pre-run foods and tips on which ones to avoid.
Question: How Fast Should I Run?
Answer: Many runners, especially beginners, are always curious about what pace they should be running. Most daily runs should be done at an "easy" pace. But what's the best way to establish what "easy" means? The best and simplest way to determine this is to run slow enough so that you can carry on a conversation. If you're running with someone, that means you should be able to speak in complete sentences, not just give "yes" or "no" answers. If you're running alone, you should be able to sing "Happy Birthday" without gasping for air. For some new runners, a conversational pace may mean doing a run/walk combination .
Running at conversational pace (also called base running), has lots of benefits, including: helps create a more efficient running style; helps your muscles to learn to burn fat more efficiently, receive and process oxygen better, and deal better with lactic acid; trains your heart and lungs to become more efficient at absorbing, delivering, and utilizing oxygen.
As a beginner, most of your runs should be at conversational pace. Don't worry about your pace per mile -- if you can pass the "talk test", you're running at the right speed.
Question: What's the Difference Between Running on a Treadmill and Running Outside?
Answer: Running on a treadmill feels somewhat easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoor demands more from your body because you're propelling your body forward stride for stride. Many treadmills are padded, making them a good option if you're overweight or are injury-prone (especially with knee issues) and want to decrease the impact. You can better simulate outdoor running by setting your treadmill at 1% incline.
Mentally, you may have a tougher time dealing with the monotony of the treadmill. (Here are some tricks for beating boredom on the treadmill.) It's easier to distract yourself when running outside. The bottom line: If you're training for a specific outdoor race, try to train outside as much as possible to get prepared for race conditions
Question: Should I Run Every Day?
Is there anything wrong with running every day?
Answer: Most runners need at least one, even two, days off from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You'll find that you'll actually feel better during your runs.
The best days for rest will depend on what type of runner you are and if you're training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you're training for a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.
Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit.
If you're a more experienced runner, one or two rest days should be sufficient for injury prevention and recovery. Be careful that you don't let rest be an excuse for not running . You'll need to stick to a consistent schedule of running if you want to achieve your training goals and reach your desired fitness level.
Question: When Should I Replace My Running Shoes?
How do I know when to replace my running shoes?
Answer: Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your running shoes when they're worn-out.
So how do you know when shoes need to be retired? Don't use the treads of your running shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.
About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
Although you should replace your shoes every 300 to 400 miles, there are ways to get to the higher end of that range. Follow these tips for making your running shoes last longer. Once you've bought a new pair of running shoes, you can donate your old ones to one of these JKSDA organizations that collect used running shoes.