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track workouts

so much fun

We all have different reasons to run. Some run to set personal records, some run to complete their first race, some run to de-stress and some run just for the fun of it. I tend to lean towards that last one these days.  


Some us run to get or stay fit. Running increases lean muscle and decreases fat, this leads to increased metabolism, better bone density and overall health. One of the main benefactors of running is your heart, as the most vital organ in your body, raising your heart rate helps strengthen the heart and improve its efficiency. It also has a tremendous effect on another vital organ...your brain. Running stimulates the creation of new nerve cells and blood vessels within the brain helping to reduce the effects of age-related shrinkage. Some folks run to get that "runners high" and there is no doubt that it is real. Running in nature especially promotes the release of endorphins and helps your brain hold on to neurotransmitters serotonin and norepinephrine. A 2012 study out of Switzerland found that running for just 30 minutes every morning for three weeks improved subjects sleep quality as well as mood and concentration levels throughout the day. 


There are so many reasons we head out the door every morning. Health, wellness to de-stress, to get outside or set a PR. I run to keep a clear mind and to accomplish goals. I always feel as if there is something else to accomplish so at the start of the season I'll pick a race or event and shoot to set a PR or have a good run there. Running also gives me the time to plan out my day, construct my to do list and de-stress a little bit. 



who wants to run outside?


Where we run plays a big role in how we feel about the run that day. Hitting the treadmill may seem like a super easy way to get your run in without thinking about it, but making the extra effort to get outside can help score some sweet Vitamin D. 41% of Americans are deficient and getting outside for a run will help boost your levels and help ward off depression, type 2 diabetes and strengthen your bones. Just be sure to throw that sunblock on before you head out the door. Running is also a social event, if you've been to any of our group runs you know that runners are super friendly and running with a group is a great way to get you out of your shell and meeting new people. 


Meeting new people at our group run sessions and local 5ks, half marathons and the chocolate milk mile is one of the ways to keep running entertaining. Mixing it up is a huge factor in keeping running entertaining. Mix up paces, locations and events to keep you on your toes. Hitting the track on Tuesday helps inject some uptempo running into your routine and increase speed. Mixing up locations such as running near the beach one run or in the city for another or hitting the track etc...helps keep you from getting stuck in a rut. Maybe you've run a bunch of 5ks, so lets head out for a half marathon. 


Share in the comments below why you get out there and run!

See you on the rhode! 

Eric aka Emoney


5 Quick Tips for Staying Injury Free


5 Quick Tips for Staying Injury Free


I thought I'd share a few quick tips for helping prevent injuries in runners. There are a ton more ways to mitigate and avoid the overuse injuries that typically pop up in runners but these are 5 quick and easy ones to think about integrating into your training. 

1 dynamic warmup

Warming up properly is the first step to staying injury free. We do it before our Track Workouts and our Recovery Run for a reason. We need to wake up, warm up and activate the muscles and tendons we are going to use for our run. According to Mike Silva of Foundation Performance "warming up is not a slow run, it is a combination of exercises to help wake up your neurological system and warm up the muscles and tendons that you need for your run.” Here is a link to a video with a few dynamic warmups to get you started. 

2 increase mileage slowly

Mike also likes to talk about avoiding the too, toos. Not the tu tus. The too, toos. Too much, too soon, too quickly. A lot of injuries pop up when you are either starting to get back into running or are increasing your mileage to train for a longer distance. A good rule of thumb is increasing by 10% of your weekly mileage, however it is important to spread that mileage out across the week. Don't just add it to your long run. You also do not have to increase by 10% every week, staying at the same mileage for two or three weeks gives your body time to adapt to the workload. Take it easy. Easy Peasy Lemon Squeezy.

3 focus on form

Forget Good Form Running. How about Great Form Running!? Take some time to focus on your form and you'll find yourself focusing less on injuries. We practice Good Form Running here at the Rhode and its because, its simple, its easy and it works. Posture, Midfoot, Cadence and Lean. Click here to watch a video about good form running and click below to sign up for our next clinic.

4 stay hydrated and eat healthy

Hydrating properly and eating healthy are two important steps to staying injury free. Avoid heat exhaustion by consuming 16-20 oz. of fluids before your run and 8-10 oz after your warmup. After the run re-hydrate with an electrolyte replacement drink to prevent cramping and muscle fatigue. Eat as soon as you are finished with your run, 5-20 minutes after your run your muscles are receptive to fuel a 4 to 1 ratio of protein to carbs is recommended to help repair damage to your muscles. 

5 foam roll 

Work out the kinks. Foam rolling is super helpful to help work out the adhesions that build up on your muscles after a workout. If a muscle has these adhesions it does not contract uniformly and can lead to pain and injury. Foam rolling also increases blood flow to the muscles and create flexibility to help with mobility and recovery after a run.  


So thats 5 quick tips for staying injury free, this post literally could be called 500 quick tips for staying injury free but there is only so much time in the day! I think the important thing is to remember to think about preventing injuries. The folks who take care and do the little things like strength training, foam rolling, warming up, stretching etc...are the same folks who will be running for miles with a smile on their face. So slow down a bit think about your training and help yourself stay injury free. If you ever have any questions do not hesitate to reach out! 

See you on the Rhode! 

Eric Lonergan 





Tomorrow is a big day many of our Run Club Members will be toeing the line at an Independence Day Four Miler. Whether its Arnold Mills in Cumberland or the Quonnie 4 Miler or the Little Compton 4.8 miler you'll be ready to rock I'm sure! Four Miles or 4.8 can be a tricky distance, especially for those of us who are used to the 5k distance. Run it like a 5k and you'll be sucking wind at mile 3, pull back too much and you'll be kicking yourself for having too much in the tank. I'll take you through my mindset during a 4 mile race in hopes that it will help give you a leg up on the competition this 4th of July. 

before the race

Its always helpful to get an idea of what the course looks like before you run it. Where is that hill at mile 3 is it really that bad? Is the downhill finish really all that downhill? Answering questions like these are helpful and the best way to get those answers is to get out on the course beforehand. Preparing yourself mentally is always a good idea too, like I said in the intro the 4 mile distance is different know that when you hit mile 3 theres still a little ways to go.

"Mental will is a muscle that needs exercise, just like the muscles of the body" - Lynn Jennings, Three-Time World Cross Country Champion. 

mile 1



The first mile of any race is exciting. Its super easy to get pulled out with the crowd, be sure to know beforehand what pace you're comfortable at and stick with it. If you've got the Garmin going it can be super helpful in adjusting on the fly. When you get to mile 1 there are usually folks giving splits so listen for it and don't be deflated if you're too slow or get too nervous if you're too fast. Stay cool you've got a little ways to go. 

mile 2

Mile 2 is where the rubber meets the Rhode we've gotten through the first mile and whether we were on pace or not we now know what must be done. We've either got to reel it in a bit and settle back into our goal pace, pick it up a bit and very slowly make up ground or we chill right where we're at and glide. Get those feet under you and cover ground. 

mile 3

Now the mental game starts to be played, usually mile 3 is our last mile, we've done a bunch of 5ks and its time to start picking up the pace right? Not so much. Remember we've got a whole 'nother mile after this. You may start feeling the effort of the race a bit more this mile too, legs are tiring its getting a little tougher to breath but remember your training, trust it. If you've hit the track with us, you've built strength during those mile repeats and 1200s you can do this. When all else fails do what I do say to yourself "don't think, just run"

mile 4




The Fourth and Final mile is where we can let it fly a little bit, if you've had yourself a good race so far you should be confident that you can finish strong and feel good about the effort. If its been a grind, keep working. Keep working. Keep working. You've gotten this far by grinding it out and you've only got a mile to go. You can do that. A mile ain't nothin. Typically, when I hit the fourth mile and I'm not having a good race, I'll take a second to gather myself and try to change up my rhythm. Get the feet moving a little quicker even if for a few steps just something to wake me up to finish strong. 

This Tuesday is the Fourth of July and I hope all of you have yourselves a wonderful holiday and if you do hit the Rhode for a four miler good luck and go get em!!!

"Shift from thinking to feeling - feel yourself accomplishing your goal. Take that feeling out of your head and put it into your heart. Embrace it as the reality."

-Erin Taylor, Founder and Head Coach of Jasyoga

See you on the Rhode!

Eric Lonergan 


Essential Summer Gear


Essential Summer Gear


So its official Summer has arrived. Those of you who join us on Tuesday, Wednesday and Sunday for our group runs know its getting steamy out there. Last week I shared a few tips with the club for battling the heat. This week I've put together a post all about the gear that will get you through the summer. Read on my friends! 



Its whats for dinner.

Hydration. Its super important all the time but even more so in the Summer. When it heats up we sweat, its what we do. In that sweat we lose electrolytes that help keep our muscles firing on all cylinders. So how do we combat that? We drink nuun! Whats nuun? Its a zero sugar electrolyte replacement drink. It will replace things like sodium, magnesium, potassium and more that are lost in your sweat. I'm a huge fan because it has zero sugar and is way less syrupy than a Gatorade would be. 


Of course shorts would be on this list! Now the important thing to remember about shorts is finding the brand/style that fits you and feels the most comfy. Just like shoes, all companies have a different fit to them, Nike is a little slimmer, where Brooks and Saucony have a boxier fit. Our suggestion is to try a few different brands and get a pair that doesn't rub or slip or have any issues. Most will have a brief liner built into it and some will have a compression short built into them, the brief may be cooler in the summer but if you have issues with chafing a short with compression built in may be a great option. 


A good t-shirt can take you a long way....maybe even through a 20 miler...A rule of thumb here is steer clear of cotton. If you're like me you'll be doing quite a bit of sweating while you're out there on the roads this summer and a good polyester t-shirt will help keep you dry by moving moisture from your skin and will protect you from the sun (some t-shirts will have UV protection built in). T-shirts though are similar to shorts in that they all fit a little different, its very important to pay attention to seams around the armpit area to make sure they do not chafe. 


When the weather heats up it may be wise to ditch the sleeves. Get yourself a sweet tank or singlet to race or run in to cool yourself down a little bit and improve your range of motion. Again these garments are going to be made from a polyester blend that takes moisture and spreads it across the garment so it will dry quicker. Make sure to wear a bit more sunblock though as you don't want to end up with lobster arms. 


This is an item that pretty much every one on the staff has purchased. Its an unbelivable waterbottle that keeps your water or sports drink cold. And whats colder than being cold? ICE COLD. I said whats colder than being cold? ICE COLD. Hydroflasks come in fun colors and are the best water bottle around for us runners who want to stay hydrated during the summer months. 


Chafing. Its a runners nemesis. Irritation on the thighs, underarm etc...can be a drag on any runners performance. Bodyglide is the answer, sweat/water proof and way less greasy then vaseline it will help those spots that typically chafe glide right on by each other. Its also an awesome blister prevention tool, you can throw some on your feet, chuck on some sweet socks and say farewell to blisters my friend! 


sweet shades


It wouldn't be summer without some sweet shades! At Rhode Runner we only carry one brand of Sunglasses and thats Tifosi. Why? Cause they're the best, they offer the quality of your Nike, Oakley or Smith sunglasses but at a fraction of the cost. Their sunglasses start at 39.95. Sunglasses are super important for the summer months to help prevent cataracts, wearing high quality sunglasses protects your eyes from UV rays. Sunglasses also help prevent blue light from entering your retina helping to prevent macular degeneration. 


I love 



If you know me you know I wear hats, whether I'm running or racing I'm rocking a hat. Not only are they a great accessory to look super cool, they help protect your head/eyes from UV rays. I'll rock my hat backwards on occasion to block the sun from my neck area and prevent sunburn. Wearing a hat is also a great way to keep sweat out of your eyes, and if it starts raining it will keep the rain out of your eyes as well. 


Sweaty feet are just awful, they lead to blisters and that is no fun. A good set of socks can go a long way in preventing blisters on your feet. You'll want to steer clear of cotton socks for sure during the summer months. Good socks are made of the same materials as good t-shirts and shorts would be, a polyester blend is best for moving moisture and keeping your feet dry. Another thing to pay attention to with socks is where the seams fall on your feet, seamless socks are ideal but if you do end up with seams make sure they don't fall in annoying spot. 


Ooooooooofos is more like it. These sandals are no joke, perfect for working around the house, hanging at the beach or wearing after you just crushed the blessing of the fleet, they provide support where traditional sandals do not. Built up through the arch and contoured to match the natural shape of your foot they help you recover after a hard workout or race. They're also super durable, yet soft in addition, they are machine washable and come in a ton of fun colors. I rock the slides...mostly so I can wear socks with them...cause I'm cool like that. 

Anyhow I hope this blog post helps get you all geared up for the summer time! Remember to hydrate, stay cool and have fun! If you have any questions about summer training feel free to ask in the comments or next time you're at the Rhode! 

See you on the Rhode! 

Eric Lonergan






So we got a preview of what the Summer will bring this past week and I thought before we get blasted again with another heat wave I'd share seven tips for running in the heat. So here we go we'll start with the most important.


Sometimes its not worth it. I know thats bad coming from a dude who works at a Running Store, the last thing I should tell folks is not to run! But like I said if the weatherman tells you there is an Ozone Alert and not to exert yourself do not do it.  If you can find yourself a treadmill get on the puppy but if not, take a bagel. It ain't worth it. 

"The Department of Health warns that unhealthy levels of ozone can cause throat irritation, coughing, chest pain, shortness of breath, increased susceptibility to respiratory infection and and aggravation of asthma and other respiratory ailments. These symptoms are worsened by exercise and heavy activity." - RIDEM


In the winter dressing in layers is key. In the summer the less layers the better! We tell folks to steer clear of Cotton when running in the heat and with good reason. Cotton is a material that holds on to moisture, think about when you get out of the shower you dry off with a cotton towel. We want to get that moisture away from us, Polyester moves that moisture quickly across the garment so you stay dry.





Drinking water before your run is vitally important when the temps start rising a good rule of thumb is to drink around 16ozs of water before you head out for your run then take in between 5 and 10ozs every 20 minutes during the run. For those of us who are heading out for a run longer than 30 minutes be sure to knock back an electrolyte replacement drink like a Gatorade, Vitalyte or Nuun during and after your run. These drinks typically have carbohydrates as well as electrolytes so they can help replace some of the things you'll lose in your sweat. Drink early and often.


You can usually tell when something doesn't feel right. Whether you're new at this or an old pro chances are you'll be able to tell when you don't feel right. Below are a few things to look out for when you're out for a run on a hot day. 

  • Headache
  • Dizziness
  • Light-Headedness
  • Muscle Weakness
  • Nausea

If you start to feel any of those symptoms shut it down and heat for the AC. It also may be wise to run by feel vs your traditional pacing. Your run may be a little slower but you'll be thankful in the end. 


If its going to be 98 degrees in Providence and 80 in Narragansett maybe you hop on the bus or get in the car and take a drive down to South County for your run. The state isn't really that big and you'd probably enjoy your run much more. If thats not in the cards, try to find yourself a nice shady or cooler route in the city or on some trails. Blackstone BLVD is a good spot for some shade here in Providence, or if you need something a little longer a run along the East Bay Bike Path may get you some cool ocean breezes. 


Running with a buddy is a great way to stay safe. It helps to have someone around to either call for help if needed or reel you in if you're getting carried away on a hot day. Having someone there to maybe adjust the distance or pace of the run can be helpful. Even just having someone to talk to about how you're feeling can be beneficial when you're out of sorts. Plus isn't running with people just more fun! 


Pick the coolest times of the day to go for a run. Maybe you wake up a little early during the hottest days and get out there at 5am or you wait till 8pm to get out in the evening. You may need to do some finagling of your schedule but if you want to get your run in avoid the afternoon. The morning is best because Ozone levels tend to be there lowest at that time of day. 

Well I hope that helps! If you have any questions or suggestions do not hesitate to comment below, send me an email or chat with me at the next group run!

See you on the Rhode! 

Eric Lonergan