Tag Archives: running

Beat the Heat


Beat the Heat:

How to Stay Cool During Summer Training


Hot summer months are great for hanging by the pool, but not always so great for training. So we’ve compiled a short list to help you stay cool and hydrated on your summer runs!

Drink water daily

An easy way to gauge whether or not you are drinking enough water is to divide your body weight in half; that number is the amount of water that you should be drinking in ounces every day. (Example: A woman who weighs 120 pounds should be drinking 60 ounces of water…120/2 = 60).

On days when you know you will be working out outside and sweating a lot, it is a good idea to increase this amount, since you will be sweating out a lot of what you are taking in. When you are dehydrated, your body is not able to make sweat, and sweat is what keeps you cool!

Replenish lost fluids and nutrients

After your run, it’s important to replace the fluids and nutrients that you lost while sweating. There are a lot of great products and drinks out there to help with this, but make sure you choose one that doesn’t have a lot of added sugar. Added sugars are unnecessary and will only dehydrate you more.

Wear the proper gear

Be sure to wear clothing that is moisture-wicking and light. Cotton clothing will trap your sweat and prevent you from cooling off both during and after your run.

Give yourself time to acclimate

It takes time for your body to get used to the added heat and humidity of the summer. Start off with slower runs, and maybe even shorter distances. You can slowly work your way up to faster and longer runs, but listen to your body. If you are struggling, back off some, or even walk for a little bit.

Happy running; and remember to smile, life is delicious!


Busy New Year?

How to Fit it all In?
Hello Flavor Runners! It is a new year and a new you, or at least that’s what you told yourself on January 1st. Now that we are almost a month into the New Year, some of us are starting to lose steam on that New Year’s resolution. This leaves us wondering, how do I fit it all in? Some days, if you’re like me, you are jam packed with one important task after another. Even if you get up early, it feels like everything take precedence and its bedtime before you know it. So when you are lying in bed regretting skipping a workout (again?) you may become discouraged. Here are some ideas on how to get back into the saddle and keep on track.
Is getting out of bed the problem? I get it it’s cold and your bed is warm. Even here in Flavor town (or Florida as you may know it better), we are still dragging our feet when it comes to getting out of the cozy covers.
Move your alarm to across the room. Having to get out of bed to turn off the alarm is the first step to getting moving!
Set out your morning workout clothes the night before. Being able to hop up and not search for your favorite running pants or workout shirt helps get the day started on the right foot as well!
Have easy access to a preworkout breakfast. Okay, this cannot just be me, but I need to eat first thing in the morning or I get crabby before my feet hit the pavement. Having an easy and nutritious breakfast ready when I wake up helps not only fuel my workout but keep me pleasant by time I meet my swole mate at the gym. I really enjoy an early morning banana or some tasty overnight oats.

If morning work outs aren’t for you, try to sneak in a lunch break workout! It doesn’t have to be a huge weights session to get your heart rate up! Check out our Pinterest account for some great office workouts! Body-weight only exercises can be done anywhere, and whose booty can’t use a few more squats?
Lastly, at the end of the day when you are unwinding in front of the television, use commercial breaks as work out breaks and do crunches or push-ups or whatever your favorite exercise is during this time. I like to also make a game out of the shows I watch frequently. One of my favorites is Big Bang Theory (I know, I know) so every time Sheldon mentions Howard only has a master’s degree, we have to do 10 mountain climbers, when anyone mentions Star wars we do 5 burpees and It goes on like this.
What are your favorite ways to keep moving throughout the day? What show would you like to work out to? If you submit your ideas in the comments, maybe I will execute your plan and share the results! Now is your chance to put a little pressure on me to keep moving, too!!
We will be in Orlando on February 13th and Melbourne Fl. February 27th and we look forward to seeing you there! Happy running!



Get excited for the Flavor Run Orlando!

Calling all Runners, Walkers, Cartwheelers, Fruit-Lovers, & Flavor Fairies!

The Flavor Run is the original fruit-flavored color powder run and we are so excited to return to Orlando, FL this January!

YES. We said “fruit-flavored” powder – Blueberry, Strawberry, Orange, Banana, Watermelon and Grape! Plus, we have an awesome Post-Run Flavor Festival that includes everything from fruit, vendors, live entertainment, and kid’s activities! We are a family-focused, quality fitness 5k event, where volunteers flavor you in fruit-flavored color powder!RFB2

What’s so cool about the Flavor Run Orlando?!

First, the Flavor Run Orlando will take place at the scenic Bill Fredrick Park, located along the shores of Turkey Lake. Centrally located, and minutes away from big attractions like Universal Studios, Bill Fredrick Park is a beautiful 183 acre oasis that will make you forget you’re in the middle of Orlando!

Second, we have some awesome new and delicious plans for 2015:

  • New 2015 Strawberry Finisher’s MedalStrawberry-Medal
  • Awesome Live DJ & Entertainment
  • Mystery Flavor at the Start/Finish lines! (more flavor = more awesome)
  • New 5k route with over 50 course markers and more traffic controllers
  • Sweet Flavor Swag including new T-Shirts and Flavor Tattoos!
  • Buying tickets is now SUPER EASY using Eventbrite.com!

Mark your calendars:

  • Date: January 24th,  2015
  • Location: Bill Fredrick Park at Turkey Lake

This year we are holding TWO back-to-back Flavor Run events!  Choose between:

  • The MORNING Flavor Run – starts at 9 am
  • The AFTERNOON Flavor Run – starts at 2 pm

Buy Tickets NOW at a super low price!

That’s right! Tickets cost only $25 when you sign up as a family or join a team! But there’s only a limited quantity available at this price so act fast!

Buy tickets here:  flavorrunorlando.eventbrite.com


Running your 1st 5K

Taking that first step into the running community is often somewhat overwhelming – There is soooooo much literature (websites, magazines, books, etc.) on how to train, prevent injury, increase your speed, increase your milage, when to stretch, what to eat…the list goes on. For someone who is interested in becoming more active, improving her/his fitness, or just excited to try something new, it’s easy to run back to the couch!

The Flavor Run Team has  put together a basic, simple step-by-step process on how to start your fitness journey and complete your first 5K.

*Please note that we are NOT medical doctors and any specific health concerns should be addressed by a qualified professional. Click here for additional information on when you should receive medical clearance from your doctor before you engage in physical activity.

1.  Be Safe.

Runners & walkers must be aware of their surroundings. Cars, bicyclists, mean dogs, potholes and the occasional “Bad Guy” are a few potential threats posed to runners.  But these threats can be minimized easily by taking a few safety precautions:

  • Work out with a friend, and let someone know where you are headed.
  • Run/walk during the day and/or wear a light after sunset.
  • Always run facing traffic. This makes it easier for cars to see you, and vise versa.
  • If you are going to wear headphones, keep the volume low enough so that you can hear your surroundings.
  • Bring your phone and form of ID with you in case of emergency.
  • Obey traffic lights and signs (yes, this should be common sense, but important nonetheless!)

2. Select proper footwear.

There are so many running shoe options and it’s just a matter of finding the best fitting shoe for you. Many running stores have sales associates trained to help you select the perfect shoe.  You can also read online shoe reviews to help you understand what features you may or may not be interested in. Here are a few resources to start with:

3. Select a running plan and stick with it.

Find a training plan that suits you and most importantly, follow the plan.  Training plans are designed to prepare you for your race, while minimizing injury.  If your plan says to “Run/Walk 2 miles at an easy pace”, DO NOT sprint 4 miles that day – Your body may not be ready!

Here are a few beginner training plans (if these don’t fit your goal or current fitness level look online or consult a professional for additional advice):

Also consider group training, offered by many local running groups and running stores. Group runs are great if you need some extra motivation! Plus, you’ll meet other runners and a lot of pretty cool new friends 🙂

4. Practice good running form and monitor your body for injury.

There are many running guides, professional athletes, and experts that teach a variety of approaches to proper running form. As a new runner, it is important to be aware that there are many successful approaches to proper running form and many also hold some common themes including keeping a short, quick stride or high cadence (number of steps per minute), mid-stride strike (not heel striking), and relaxed upper body.  There is a ton of literature on proper running form:

5. Hydrate, Hydrate, Hydrate!

Ok, you’ve heard it how many times?! Yes, it’s important to stay hydrated.  Dehydration = Bad News. Blah, Blah, Blah, Blah… It’s common sense that hydration is SUPER important in hot weather. But just because our days are getting a little cooler now that winter is coming, staying hydrated is still important and can improve your workout performance.

What happens when you get dehydrated?

“When you sweat, your blood volume decreases, so less blood returns to your heart. As a result, the amount of blood your heart pumps with each beat decreases, consequently less oxygen-rich blood reaches your working muscles. Your rate of aerobic energy production decreases, and you must run at a slower pace.” – Pete Pfitzinger, 1 June 2001; http://www.runnersworld.com/drinks-hydration/defeating-dehydration

There is a lot of new research out about hydration, when to hydrate, how much, etc.  For long-distance runners and professional athletes, these studies and the ongoing debate on hydration is very important.  However, for those of us who run/walk and strive to increase our fitness level recreationally, we can focus on keeping some basic habits:
  • Carry a water bottle to work and drink when you feel thirsty.
  • Aim to drink at least 60 oz of water a day (spread out through the day).
  • Hydrate before and after your workouts, and when you feel thirst.
  • Hydrate with water and/or sports drinks.  While sports drinks are absorbed into your body faster (due to osmolality) and provide helpful nutrients, many contain high amounts of processed sugar.

6. Fuel your body.

It’s simple math: the more exercise you do, the more calories you burn! This is why running/walking is a great option for weight loss.  But even if you are looking to drop some pounds, it’s still important to fuel your body for your next workout. Select your foods wisely to ensure you are eating the right amount of protein, carbohydrates, and even fats!  Check out the links below for some helpful hints:

7. Allow your body to recover.

It’s important to take a break! It’s true, a day of rest can be just as beneficial for your body as a hard workout!  Additionally, stretching and yoga are great ways to increase flexibility and prevent injury!

8. Most importantly, HAVE FUN!

Yes! This is supposed to be FUN!!!! No question, your first 5k will be challenging. But with that challenge will come a feeling of accomplishment and pride! Your endorphins will be flowing and you’ll have butterflies in your stomach – And, yea, you might be feeling a little bit of “Am I REALLY ready for this?!” along with all of the excitement…and that’s ok!  YOU ROCK!Girlfriendology-no-matter-how-slow-you-go

Flavor Run Fashion DOs and DON’Ts

Let’s face it – Deciding what to wear on Race Day is important! And your next Flavor Run is no different! So, with Halloween and costumes on our minds, the Flavor Run Team has put together a list of DOs and DO NOTs for Flavor Run Race Day attire:

Flavor Run DOs:

  • Wear White! (Remember: this shirt will be covered in fruit flavored971580_10100234708364778_1573602183_n
    color powder – Wear something that you don’t mind getting colored OR purchase a white Flavor Run t-shirt or tank top at the Flavor Store!)
  • Accent your outfit with bright colors (Think: tutus, flavor shades, and crazy socks, oh my!)


  • Wear your Flavor Tattoos and Race Bib!
  • Remember to wear good shoes! (Remember, your shoes will probably get pretty flavorful also – Wear a pair you don’t mind getting powder on!)

Flavor Run DO NOTs:

  • Wear you Flavor Shirt: You’re Flavor Shirt is bright and awesome looking – Save it for a day when are aren’t going to be covered in delicious flavored color powder (the powder won’t come out completely and will stain your shirt).
  • Run with items that you want to keep clean and free of flavor! If you want to run with your phone, make sure to put it in a zip lock bag!10155985_807657552608952_4984088622008632040_nTo learn more about the Flavor Run and check out our upcoming events go to www.FlavorRun.com

The Flavor Run SARASOTA!

The Flavor Run Sarasota is going to be one delicious event!

The Flavor Run 5k is headed to Sarasota! You heard correctly, the Flavor Run Team is super excited to bring our delicious 5k fun run to the Premier Sports Campus at Lakewood Ranch on November 22, 2014!What?! You haven’t signed up yet? Don’t worry – You can still purchase tickets! Go to the Flavor Run Sarasota webpage and select “Register Now”. Better yet: Use the discount code: SARASOTASAVE15 to receive $15 off!

Beyond the Spectrum – Our Awesome Charity Partner

A portion of the proceeds generated from the Flavor Run Sarasota will be donated to Beyond the Spectrum. Beyond the Spectrum’s Mission is to serve the children and families in our community affected by autism and related disorders. By providing individualized therapeutic and educational services and utilizing the expertise of our professionally trained staff, our goal is for each child to achieve their highest potential in a safe, caring and family friendly environment.

A Delicious Fruit Finish Line & Post-Run Flavor Festival

Who wants to go home after running the most delicious 5k you life?! Not Us!!! Once you receive your Delicious Finisher Medal, come join your friends and family at the Flavorlicious Fruit Tent for a refreshing snack! We know you’re covered in fruit-flavored color powder, but the Flavor Run team says, “What’s even better than being covered in fruit? Answer: Being covered in fruit AND eating it too!” We promise, fresh Oranges, Strawberries, Bananas, Watermelon, and Blueberries will have never tasted so good!Of course, what’s a Flavor Festival without some sweet tunes to jam to! Get it!? You’re covered in fruit and ready to “jam” out to some music! (Yes. We just went there.) We are super excited to have DJ Jake Dela Cruz perform at the Flavor Run Sarasota! Now, DJ Jake is no ordinary DJ – He’s been a professional DJ for about 4 years now, and while that might not seem to be a very long time, it’s pretty incredible when you consider that he’s just 13 years old!! Not only is DJ Jake the youngest DJ we know, he’s also one of the best and most sought after in the Tampa Bay Community!

Amazing Event Sponsors at the Flavor Run Sarasota

The Post-Run Flavor Festival is also a great opportunity to check out our Flavor Run Sponsors that have helped make it possible for us to put on this delicious event. There will be some delicious free samples, a few super cool gifts that we will raffle off, and a lot of great information on how to support some great local businesses in the Sarasota Community. Make sure to check out our Flavor Run Sarasota to stay updated on the newest sponsors joining our team!

Ten Delicious Reasons that The Flavor Run  should be your first 5k event

1.) Pace Yourself: The Flavor Run™ provides an experience that is more than just a run or a fitness walk, it is about getting outside and doing something healthy with your friends and family. Walk it, stroll it, wheel it, or run it, our Flavor Team will provide you with all the support you need on race day.

Flavor Note: Warm up by stretching. Pace yourself, stay hydrated, and have fun.

2. EASY Pre – Flavor Race Day Check In: If this is your first 5k or your 10th 5k, preparing for race day is still a grand idea. One of the first things you need to do PRIOR to race day is visit the Flavor Check-In Party before race day. It is important to pick up your Flavor Run Swag because it will save you tons of time on the real race day.

Flavor Note: Flavor Check-In Party: Location/Date announced 1 week prior to race day. Yes, you can pick-up for friends. (just have them fill out a pick-up waiver)

3. Awesome Flavor Swag: Tons of it! An exclusive Flavor Shirt, Flavor Tattoo, Fruit Flavored Color Packet, Flavor Race Bib, and Flavor Medal! (See number 10)

Flavor Note: Packet Pickup & Race Day, we have an awesome Flavor Store just in case you want more ☺

4. Flavorteer Support: This is a HUGE factor for us on race day! Flavor Volunteers help us throw flavored color powder, provide you with plenty of H2O, and support participants

Flavor Note: Please thank your volunteers. They are there for you!

5. Supportive Family & Friends: Your whole family will want to come support you because it’s not too early and they will have something to do! “We don’t have to wake up at 5am! Okay! we will go with you” – Aunt Jenny

Flavor Note: Tell them to wear clothing they don’t mind getting Flavor Powder on 😉

6. Flavor Run™ for a Cause: All of The Flavor Runs give a portion of the proceeds to a local charity. In the past we have aligned ourselves with charities who focus on helping children and their families. We hope to continue this trend as The Flavor Run™ consists of mostly families.

Flavor Note: There is a reason our slogan is “Family Fun, Delicious Run”.

7. Flavor Powder Fun: This is not your typical “color run”, all Flavor Volunteers are instructed to cover you in the fruit flavored powder. (below your face lol) The powder is FDA approved, non-toxic, super safe, and super delicious. You get blueberried, strawberried, banana, graped, watermeloned, and oranged. And you will never know how much fun it is until it happens to you

Flavor Note: Bring a towel to put on your seats in the car.

8. Pre-Race Delicious Activities: Depending on the location, The Flavor Run plans on having a local Zumba/Fitness leader in the community get on stage to get us warmed up before the Start. It is extremely important to stretch those muscles and get the blood flowing before you begin your journey.

Flavor Note: Don’t rush. Take your time and enjoy the Flavor Zone area.

9. Post-Race Delicious Activities: What more could you ask for; fresh fruit, water at the flavor finish line, local vendors, children’s activities, live entertainment, and fun picture taking opportunities.

Flavor Note: SMILE! You just finished and are covered in delicious flavored powder!

10. Flavor Finisher Medal (The only “color run” with a medal!): Yes, this is an un-timed event, but we believe in the FLAVOR BLING. Finishing approx. 3.1 miles deserves a memento to remember your first or even you 100th race event so that is why our team has designed awesome Finisher Medals when you cross that finish line!

Flavor Note: You are awesome and deserve it!

So gear up, start your training, eat healthy, and know that the Flavor Team has designed an event keeping you, your family, and friends in mind. Thank you, and we will see you Flavor Race Day!