Starting this Saturday, the first Saturday of every month will be focused on getting your R&R on – running and recovery that is. That means taking a proactive approach with your self care. Whether you are a new runner, a CrossFitter or fitness junkie, everyone has an obligation to help their body recover before, during and after training. FRC will have exclusive deals on recovery services each Recovery Saturday including:
Free Recovery Services for Members (Except Cryotherapy)
$15 Recovery Services for Non-Members (Except Cryotherapy)
1 Credit Whole Body Cryotherapy
You are encouraged to explore multiple options, including yoga for runners, foam rolling and stretching classes, whole body cryotherapy, compression sleeves, full spectrum infrared sauna and the cold water soaking tub. However, you are limited to 2 recovery services per person.
WAIT. What exactly is recovery?
Recovery isn’t just something you do after a workout but something you do proactively, even as a new athlete. Proper recovery and wellness vary for each athlete but all involve helping the body recuperate. Recovery is essential to maintaining peak performance, staying healthy and reducing the potential for injury. Even incorporating basic stretching techniques before and after workouts is something many athletes forgo. At FRC we believe training and recovery are both vital elements to a successful athlete’s formula. Learn a little more about recovery here or ask one of our expert coaches where you should start!
Girls on the Run (GOTR) is coming to FRC! We are honored and excited to be selected as a new GOTR site for the Spring 2020 season! We are in the process of registering new 3rd-5th graders for our team! Registration is now open and continues through February 25th!
GOTR is a physical activity based positive youth development program for girls in 3rd-5th grade. The program teaches life skills through dynamic interactive lessons and running games. The goal of the program is to unleash confidence through accomplishment, while establishing a lifetime appreciation of health and fitness.
Starting the week of March 2nd, the team will meet at FRC every Monday and Wednesday from 4:00 PM to 5:15 PM, which lasts for 10 weeks. The program culminates in a celebratory 5K at the end of the season on a weekend! The standard program fee is $175 and includes 20 lessons/practices, a t-shirt, water bottle, entry into the 5K, a 5K medal, and more. Financial assistance is potentially available, with the lowest program registration cost being $22 for the season. Registration is now open on the Girls On The Run NOVA website HERE!
IS THERE ANYTHING BETTER THAN LACING UP A NEW PAIR OF TRAINERS AND GOING FOR A RUN?
A great pair of shoes cannot be understated and a proper pair of shoes can help mitigate possibilities of injuries and even help you perform at the next level. We want all runners to start this year (and decade) on the right foot; it doesn’t matter if you know what ‘footstrike’ means or if you know exactly what type of arch support you need – we’ve got you covered.
On Sunday, January 26th, our team of pros will help you find the right shoes! We will have the team from Potomac River Running in to help guide you to various brands and options, reps from ON to show you some of their swag AND running form experts from MovementX to inspect your mechanics and running gait. This will help ensure your shoes fit with your body, form and mechanics. This event will be open to the entire athletic community (that’s right, you don’t have to be a member), and be hands-on, so come ready to test drive a few pairs. You can even purchase onsite!
The first hour will be dedicated to educating you about the importance of picking the correct shoe, issues that arise with wearing the wrong shoes, etc. The remainder of the event will be dedicated to finding you the perfect running shoe!
SOLES4SOULS DONATIONS AND FUNDRAISING:
As part of Shoe Education Day, we are collecting gently used shoes for Soles4Souls. We partner with Soles4Souls to help donate and repurpose these old shoes to fight poverty. In addition to the shoe collection, we are going to RAFFLE off some great prizes! Everyone that comes will get 1 raffle ticket and be encouraged to donate to Soles4Souls! Prizes for the raffle include:
01/26/20 11:00 AM to 12:00 PM – Shoe Education Panel Discussion 12:00 PM to 2:00 PM – Test-Drive Shoes, Evaluate Gait, Purchase The Perfect Pair!
We are looking to get a head count for the event so registration is encouraged but not required. Please register here on Eventbrite. If you are a member of FRC you may also register here on our website.
Complimentary. Free. Zero. Nada. $0.
WHO IS WELCOME:
EVERYONE is welcome! We’re opening this up to the entire athletic community.
WHO WILL BE THERE:
Dr. Scott McAfee – MovementX – Physical Therapist As an athlete, traveler and adventurer, movement has always been the center of Dr. Scott’s world. That’s why he made it a career to optimize people’s movement so they can optimize their lives. It all started when he began to develop excruciating knee pain as a cross country and track runner. Dr. Scott bounced around different physicians & specialists, but nothing seemed to help. Finally, after a visit with a local PT, he was properly diagnosed and given an extremely detailed treatment plan going forward. Dr. Scott got back to running and ultimately helped his team finish 6th in the California State Championship race. He’s since said that he’ll never forget the powerful feelings of accomplishment and camaraderie after that race. “That’s why I do what I do. I love helping people live healthier, happier lives.”
Dr. Jane Kruszewski – MovementX – Physical Therapist Dr. Jane Kruszewski is from Michigan and graduated with a degree in Athletic Training from the University of Michigan. She received her doctor of physical therapy degree from George Washington University in 2013. She is certified in level I reformer Pilates, yoga, as well as trigger point dry needling. She has a lot of experience working with higher level patients through her work with collegiate and high school athletic teams, the Marine Corps and Navy but enjoys working with patients of all activity levels as well as patients who would like to become more active.
Potomac River Running Potomac River Running is a family-owned, locally based running store with a location close to FRC in Ballston Quarter (4238 Wilson Blvd Suite 1235 Suite 1235, Arlington, VA 22203, United States).
ON ON is a performance and running brand and maker of the world’s lightest running shoe.
WANT A MORE PERSONALIZED APPROACH?
If you are interested in a more personal approach, sign up here for our form-based fitness assessments to get advice from the pros on what the best fit is for you. You can read about those assessments including Gait Analysis, Complete Runner’s Assessment or Runner’s Tune-Up here.
VOTE TODAY! Northern Virginia Magazine’s Fitness Faceoff contest You can find the voting link here.
THANKS AGAIN FOR YOUR SUPPORT! WE MADE IT TO THE FINALS! Please show your continued support for the DMV’s first running and recovery facility by voting for FRC in Northern Virginia Magazine’s Fitness Faceoff competition and sharing this with your friends and family. The polls for this final round will close at 11:59 p.m. on Sunday, Jan. 26th! This is a contest to find the areas best studio and we are up against Kelly’s Bootcamp & Inergy Fitness. To validate votes, we ask that you fill out your email address at the end of the polls. Votes will not be counted without a valid email entered. Help us to further support and inspire our running community by voting for FRC today!
This adds a nice ounce of protein and some fats to balance out this whole grain carb based breakfast. Too much peanut butter for your taste? Scale back to one Tablespoon and you have a hearty snack of about 250 Calories, 30 grams of carbohydrates, 8 grams of protein, 10 grams of fats. This might be a good pre-training food to have an hour or so before a run or other exercise.
Serves: 1 | Serving Size: 1 Cup
Total Time: 10 min | Prep: 5 min | Cook: 5 min
What runner or endurance athlete does not LOVE a great pasta dish! This simple, clean and vegetarian pasta dish will satisfy your carb craving and give you the fuel to keep logging mileage! This tasty meal has about 327 Calories, 64 grams of carbohydrates, 13 grams of protein and 2 grams of fats.
2 Tablespoons of Peanut butter
1 Cup of Oatmeal
Cook oatmeal according to box directions
Once transferred to a serving dish or bowl, add in peanut butter