BlogRunning

Donna Marathon Corporate Relay Challenge

Donna Corporate Challenge – CSI Companies from 904Fitness on Vimeo. What’s better than running 26.2 miles to Finish Breast Cancer? Sharing the miles with your colleagues! Introducing Jacksonville’s only 26.2 mile Corporate Relay Challenge.  Get healthy, build teamwork, and race for your chance to win water cooler bragging rights, a giant trophy, …

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BlogFood & Nutrition

Best Nutrition Bar For YOU

check out the video below! Grocery store aisles are packed with so many snack bars: nutrition bars, granola bars, energy bars, and fruit-and-nut bars. How are you supposed to know what is healthy and what to stay away from? With claims such as “all-natural” and “good for your heart” on …

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Julie Aqua Jogging
BlogRunning

Aqua Jogging for Injury Prevention

Make a Splash this Summer! Aqua jogging: It is not just “punishment” for injured runners attempting to rehab their way back to pounding the pavement again.  When done correctly, it can be a valuable cross training tool and possibly even a form of “hydro-massage.” When I was a college track …

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Corporate Wellness
BlogCorporate Wellness

Spending Corporate Wellness Dollars Wisely

In the world of corporate wellness, finding programs that employees will use and enjoy remains a constant challenge for companies. Organizations are spending an average of $700 per employee, per year – from their insurance carrier or internal operating budgets – on programs that just don’t deliver results. Take big-box …

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Jacksonville Triathlon
BlogUncategorized

Thinking about doing your first sprint triathlon?

Preparing for your first sprint triathlon can be very exciting but very stressful. It’s easy to get overwhelmed taking tips from a veteran triathlete; swim technique, what bike to get, wheels, how to fuel and the list goes on. DO NOT get a triathlete friend talking about their gear and …

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BlogRunning

Foam Rolling 101 for Runners and Recovery

Since most of us don’t have access to a personal masseuse every day, foam rolling can serve as a form of self-massage and can be used both pre- and post-run. Here are a few of my favorite foam rolling exercises: Calves (toes forward, in and out) Hamstrings Piriformis/Glutes Quadriceps Iliotibial …

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Gate River Run 2017
BlogfeaturedFood & Nutrition

Nutrition for the Gate River Run

It’s almost time for the 40th Gate River Run. I hope everyone that plans on participating’s training is going as planned. There’s several components to preparing for a 15k ,especially one that brings some of the challenges that the Gate River Run brings. As 904 natives, we prepare for potential …

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BlogfeaturedRunning

Strong to the Finish: Core Strength Routine for Runners

Improving and maintaining core strength is critical for runners to remain injury-free. Those who know me and my coaching style know that I’m a stickler for form and mechanics and I’m certain that proper and sport-specific strength training is one key to staying healthy and holding it together late in a race (even …

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BlogfeaturedRunning

1st Annual Hart Bridge Practice – Before the Gate River Run

All are welcome! In partnership with Marathon High, PRS Running Club is giving you the chance to practice the most feared portion of the Gate River Run, the Hart Bridge. JSO will close down one lane of the bridge and be on site to ensure everyone’s safety. Everyone will meet …

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Blogfeatured

Warm It Up to Run Fast

I receive a lot of questions about whether or not a warm-up is important prior to an interval workout or a race.  The answer is, absolutely!  I am a firm believer in a dynamic warm-up prior to any workout and have developed a pre-workout and pre-race routine that has been …

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