National Nutiriton Month, FRC is offering 50% off “Initial Nutritional Counseling” and 10% off the rest of Nutritional Counseling sessions.


For 50% off the Initial Nutrition Consultation
For 10% off other Nutrition Counseling Sessions



For 50% off the Initial Nutrition Consultation use promo code EATWELL50% at checkout
For 10% off other Nutrition Counseling Sessions use promo code EATWELL10% at checkoutTo celebrate


March Only!


You may only use this promo once.




FRC Family,

It is with extremely heavy hearts that we are writing to inform you that we have made the proactive decision to temporarily close FRC, effective immediately. We hope to re-open on March 30th and will keep you up-to-date via email and social media as the situation evolves.

We had hoped to stay open to provide an outlet for our amazing FRC family during this difficult time. Additionally, we also struggled with how to support our many incredible employees who rely upon their paychecks to stay afloat. With that said, we feel a moral imperative to take whatever steps necessary to stop the spread of COVID-19 as quickly as possible and to not overwhelm our healthcare system. While fitness is crucial to keep one’s immunity strong and for everyone’s physical and emotional wellbeing, we don’t feel comfortable putting our members and staff at risk. We hope to help “Flatten the Curve” of transmission and play our part in bringing this crisis to a quicker resolution.

As we temporarily close our doors, a few notes about our memberships, packages and reservations:

  • Memberships: We are in the process of putting all memberships on hold. They will be reactivated once FRC reopens.
  • Credit Packs: We are working to extend the expiration dates of all credit packs to coincide with the amount of time we are closed.
  • Existing Reservations: For any existing reservations, we will be in contact with you shortly to discuss options.


As you know, we are a small new business and need all of the support that we can muster from our wonderful community during this temporary closure. In addition, we know how frustrating it is for each of you to not be able to come to FRC and train and recover together as you continue along your fitness journeys. Trust us, we want you to be here training hard, recovering even harder, having fun and crushing your fitness goals. With that being said, let’s all focus on what we can do for each other (not what we can’t do) during this difficult time. Here are some ways we can support one another:

  • Online Workouts and Recovery Classes: Starting tomorrow, so that you can continue to progress while you keep a socially acceptable distance from one another, our coaches will be serving up their favorite workouts (both running and strength training) and recovery exercises that can be done in the safety of your own home or outdoors on your own. We will be posting our workouts and recovery exercises on our InstagramLive and FacebookLive pages so please check those out and enjoy the workouts and exercises! We hope you find these workouts and exercises a much needed physical and mental release during these times. If you have any suggestions or requests, please also send those along to us at [email protected].
  • Training Programs: Please don’t forget that Coach Dave offers online specifically tailored training programs. Please contact us today at [email protected] if you would like Coach Dave to work with you on your training program. Pricing options for the training programs can be found HERE.
  • One-On-One Coaching: If you are interested in private one-on-one coaching or digitally training with one of our coaches, please contact us today at [email protected]. Pricing options for the personal one-on-one coaching can be found HERE.
  • Gift Cards: Whether you’re local and want to support us by using it in the future, or a friend who lives out of state who will never use the gift card but just wants to support us during this closure from afar, gift cards are available on our website HERE.
  • Write Us A Review: Small businesses live and die by reviews on Google and Yelp, so the more you can leave positive words of your experience with us on these platforms the better. It makes a huge difference to businesses like FRC who are new and don’t have the huge brand recognition and it only takes a few minutes of your time. Thank you so much to all of you that have already left us a review. We love you all!

We are beyond grateful to all of our incredible members for all of your love and support during this unprecedented time. We can’t thank you enough for your continued support and encouragement. In addition, we wanted to give a special SHOUT OUT AND THANK YOU to all of the healthcare workers and emergency and first responders for their tireless efforts during such an historic time. Until we reopen our doors, please keep running and training if you can, please try to stay positive, and please take care of yourself and others in need and know that we will get through this, and we will be back together soon enough working together to help you crush your fitness goals!

Stay healthy and safe,


The FRC Team

Recipe: Angel Hair Pasta w/ Fresh Roasted Marinara Sauce

Recipe: Angel Hair Pasta w/ Fresh Roasted Marinara Sauce


Angel Hair Pasta w/ Fresh Roasted Marinara Sauce

Serves: 6 | Serving Size: 1 Cup
Total Time: 20 min | Prep: 10 min | Cook: 10 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.



  • 8 ounces angel hair pasta, dry
  • 1/2 onion, peeled and quartered
  • 1 clove garlic, cut in half
  • 1/2 red or green bell pepper, cored
  • 1/4 cup fresh basil
  • 4 tablespoons grated Parmesan cheese
  • 1/4 teaspoon fresh cracked black pepper
Allergens: Milk, Wheat


  1. Cook pasta according to package directions. Drain and set aside in colander until ready to serve.
  2. Meanwhile, preheat your oven broiler.
  3. Place tomatoes, onion, garlic, and bell pepper, skin side up, on a flat cookie tray.
  4. Roast under the broiler until skins turn very brown and blister, about 10 minutes. Place all vegetables into your food processor or blender. Add fresh basil and purée until smooth.
  5. Reheat sauce and serve over cooked angel hair pasta.
  6. Sprinkle 1 tablespoon grated Parmesan cheese and fresh cracked black pepper over the top of each portion.




Bring in a friend or significant other who is not a member to FRC’s Partner Training Day! Your friend or significant other will be given free entry!


Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201


3/13/20 Normal Business Hours; Class Schedule can be viewed HERE.


Members: Normal Membership Fees and Price Apply
Partners: Free Entry with a Member


ANYONE. Members can bring anyone they would like!


Call us at 703-719-4109 or email us at [email protected] to sign up your friend or significant other!


4 of the Top Direct Benefits of Recovery

4 of the Top Direct Benefits of Recovery

4 of the Top Direct Benefits of Recovery

We’ve all been there. You’re starting your workout and your quads are flat out hurting. It’s that “cant-walk” fatigue from yesterday’s workout. A slight forward lean, stiffness in the low back – perhaps even tight calf muscles have you running slightly “off.” Proper recovery and wellness are essential to maintaining peak performance, staying healthy and reducing the potential for injury. In fact, to get the most out of your workout it is necessary to add recovery to your routine. 

Recovery will be different for different people. Each runner has their own formula, that unique mix of training, recovery, assessment and educational services that leads them to crush their performance goals. While some runners may focus on passive recovery like maintaining a better sleep schedule or getting smarter about their diet and nutrition, others use active recovery methods like whole body cryotherapy, compression sleeves and other recovery elements. Regardless, each runner should strive for structured, consistent and holistic recovery. 

Importance of Post-Workout Recovery

Your post-workout recovery is just as important as your workout. Runners of all strides can benefit from simple recovery. Recovery helps:

  • Maintain Peak Performance: Reducing inflammation, reducing muscle fatigue and walking into each workout with endless stores of glycogen (the primary fuel for your muscles during exercise) means that each and every workout you can give it your best.
  • Stay Healthy: Recovery helps make durable athletes and improve overall well-being. When you properly recover you give your body the elements it needs to recuperate on a short and long term basis.
  • Reduce the Potential for Injury: Countless runners are plagued by stress fractures, runner’s knee, shin splints, and more. Routine recovery can help prevent these common problems. 

In order to ensure that you can run your fastest and perform at your best, you must train at your best, but you must also value and prioritize your recovery. Here are four of the top direct benefits of recovery. 

1. Reduce Inflammation and Fatigue

Stiff muscles after a run? Tense after a Crossfit WOD? Wake up in the morning and feel like you were hit by a brick wall? This is inflammation – and it comes in many forms. Runners of all strides must consider two forms of inflammation – muscle and joint. 

Muscle inflammation can cause sore and aching muscles, restricting your range of motion when you are running or working out. Running is repetitive and can put pressure on the joints. Joint inflammation can cause pain while exercising and may also lead to sore knees, hips and ankles which could lead to further injury. In order to combat this soreness, many athletes use compression sleeves, cold water soaking tubs or even cryotherapy. Whole body cryotherapy is like using ice-packs or icing down after a workout but with more consistency and well-rounded benefits delivered to your entire body. Research on whole body cryotherapy has been shown to reduce muscle inflammation by up to 40%. This reduction in inflammation will help you become a more durable runner and stay injury-free.

2. Improved Circulation and Blood Pressure

Circulation and blood flow carry essential nutrients to working muscle tissue which can improve your performance during a workout and help you recover faster after a challenging training session. Improved circulation, especially within a 48-hour window of exercise, can help better manage post-workout fatigue and soreness. This improvement in circulation will help you alleviate that annoying pain you feel the day after a hard workout.

Athletes use a variety of recovery techniques and tools to improve their circulation after workouts like compression sleeves and full spectrum infrared saunas. Unlike your parent’s old-school sauna which only heats the air, and therefore only the surface of the skin, full spectrum infrared saunas penetrate human tissue, muscle cells and can raise the core body temperature – resulting in lower blood pressure and improved circulation. Additionally, compression sleeves use dynamic pressure to move fluids through your arms and legs and improve circulation. These sleeves are commonly seen on professional athletes and Olympians before and after some workouts. 

3. Improved Flexibility and Mobility

Flexibility and mobility help keep muscles and joints healthy by allowing a full range of motion. The first thing that comes to mind for most people for flexibility is the one-minute static stretch routine they perform at the end of each long run. However, it’s not that simple. Active recovery elements like foam rolling and stretching classes and sports massage therapy will help with tissue repair,  decrease fascial restrictions and to improve your dynamic mobility. Focusing on improved flexibility and mobility will help athletes stay healthy and reduce the potential for injury. 

4. Improved Mental Health

Running involves mental toughness and grit. Sometimes, mindset is the only thing holding you back from pushing through your first 5K or your next training plateau. Certain recovery elements can help aid in reducing stress which will help in training, overall well-being and mental health. In fact, yoga for runners classes can create a sense of calmness and concentration to allow for both a physical and mental recuperation. Additionally some recovery elements, like whole body cryotherapy, improve mental health by helping release endorphins.

Recovery Starts at FRC

Whether you are at home or at the facility, listen to what your body is telling you and learn how much recovery you need to be adding into your formula. Our goal has always been to inspire the runner in everyone and help them find their formula. In order to keep you happy and strong, FRC will always bring you the best in high performance recovery. So if you want to maintain peak performance, stay healthy and reduce the potential for injury, add in some recovery to your workout at FRC.