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Pacing and Heart Rate Finding a pace your can sustain for 26.2 (or Half – 13.1) miles can be quite challenging and elusive for many new runners and walkers. However, with the help of technology, runners and walkers can gain tremendous insight to their body’s natural ability to sustain a specific pace using your heart…

PACING: How fast should you go? Every run or walk during the week should have a purpose, and the intensity of the workout should match that goal. When we start the season, we are building our base (increasing mileage, gaining aerobic fitness and endurance). Most of the runs and walks should be an easy effort,…

We will be hostly weekly track work outs on Tues at Duniway Park. Coach Deb will be leading us thru a series of warm ups, drills and hills.  Tomorrow we are meeting at 6am! This is a 60min work out, so you'll be done at 7am and ready to seize the day. =D If you…

Yoga is perfect for recovery, flexibility and stability. There are great yoga poses that integrate your whole body for post run cool downs. We are partnering up with Flex and Flow. We have free intro classes available and discounts for new members. Contact USAFit Portland for more details! If you can't make it to a class,…

https://www.rei.com/learn/expert-advice/hydrate.html Interesting article from Outside: https://www.outsideonline.com/2312886/costco-high-performers-dream  

Here are 10 quick tips: Hydrate as soon after your run as possible with Gatorade or an electrolyte drink Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein Take an…

Running is one of the healthiest forms of exercise. According to the American Heart Association, 150 minutes of brisk physical activity per week goes a long way in maintaining healthy blood pressure and heart function. While it’s ideal to travel on designated jogging paths, sometimes it’s impossible to avoid running alongside traffic. If this sounds…

Safety Review road rules- run against traffic, stop at lights, eye contact w/drivers Cell phone - carry phone for emergencies!  Use a cell phone holder – arm or waist band Shoe tag - EBF tag for emergency contact-it’s also reflective Road ID can add important medical info-allergies/etc - for wrist, shoe, or neck tag Dusk/Dawn/night use head…