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Training / Runner 101

Welcome to Runner 101...............................

After reading this page you will be introduced to the world of running and walking. TrackShack.com has the tools to jumpstart your fitness goals and possibly register for your first 5k race!

Here are 4 simple steps to get you on track:

1. The Proper Equipment

• Stop by Track Shack for a proper shoe fitting. Track Shack is an established specialty running store that has been fitting shoes since 1977. A shoe expert will work to find the best shoe for your feet. It's best to bring any running/walking shoes you are currently using. For shoe related questions email "Anthony the Shoe Doc" at Track Shack: Anthony@TrackShack.com.
• Proper apparel such as a good fitting bra, moisture wicking shirts and socks make all the difference when beginning a program. With the right shoes and apparel your body, feet, knees and back will thank you.
  View store hours and map to Track Shack!

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2. Get Out and start walking...jogging...or running!

Pick a safe area that's well lit. Group training programs are offered through the Track Shack Foundation, three different training programs serve a wide variety of participants.

W.R.A.P.
Stands for Walk Run Accomplishment Programs.
For beginners.

5 & Dime
For more established runners to help make you fast, Faster, FASTEST. Through track and interval training you'll lower your race times.

MarathonFest
A training program for the distance runner.
For full or half marathon training.

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3. Fitness and Nutrition

Three primary factors affect athletic performance: genetics, training, and nutrition. You cannot control your genetic makeup, but you can control how you train and what you eat. National Spokesperson for the American Dietetic Association and local runner, Tara Gidus states, "Choosing the proper food is as important to athletic success as having the most appropriate training program. Many athletes who train hard are defeated because their diet fails them. A balanced diet with consideration to each sport is key to athletic success."

Power up your performance by paying close attention to:

• Pre-workout and pre-race foods
• Proper hydration
• What you eat during exercise
• How you eat after a workout or race for speedy recovery
• Timing of meals and snacks

View quick and smart food choices

If you have questions about nutrition for running, contact:
Tara Gidus, MS, RD, CSSD, LD/N
www.taragidusnutrition.com
Tara is a Registered Dietitian and Board Certified Sports Dietitian. She is an avid runner and has completed 7 marathons and countless 5k's, 10k's and half marathon races.

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4. Event Calendar

If you haven't experienced a road race, then it's time. There's nothing better than running with thousands of other enthusiasts through road races. Here's how:

• Find a race that works with your schedule and location.
• Register early—Be sure to take advantage of the early registration price.
• Plan ahead—Visit the event calendar.
• Learn the running vocabulary!

Whether it's walking, running, or any other healthy activity what matters most is you're one step closer to achieving your fitness goals.

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