Gallagher Fitness Resources featured in the RunSignUp ActiveSalem Case Study Read about us on the RunSignUp Blog. Gallagher Fitness Resources updated the ActiveSalem website in 2014. RunSignUp provided assistance in our website improvements. Primary features include a local race calendar, signups for our classes and clinics, and an easy way to add events to the […]
Accessories: Little Things That Really Work Accessories can help keep you healthy, happy and safe. These are the little things that can help make your running and walking experiences more enjoyable, help keep you injury-free and help with improved performance. We’re all individuals with different needs and goals. What works for one person doesn’t necessarily […]
Womens Clinic Pace Groups Womens clinic pace groups vary from clinic to clinic. At the beginning of each Women’s Beginning Walking and Running Clinic, most people place themselves in the right group. However, for a few, it’s a bit difficult. If this is you, hang in there. Remember you can experiment with different groups, the […]
Now that the Women’s Beginning Walking and Running Clinic is nearing the end, here are some special Women’s Clinic Post Clinic Tips to help you stay consistent. Remember conversation pace and your heart rate guidelines and be patient as you continue to improve your fitness. Most of all, have fun! Walkers: Leopards and Cougars: Repeat […]
Hi Susan! I was in last spring’s women’s clinic in the Panther group. I had sent you an “accountability” email during the first running phase of my life, and I wanted to send you a little update now as well. You see, I was inspired to do the clinic not because I wanted to become […]
Negotiating hills can be challenging but you can improve your efficiency with some awareness. Here are some uphill tips, presuming you’re not having to be concerned about rocks, tree roots or other trip hazards. Keep your eyes focused on the top of the hill. Don’t look down. As you run or walk up the hill […]
You’ve trained diligently for your event and now all you have to do is get a good night’s sleep, wake up early enough in the morning and head to the starting line. But, do you have everything you need? Many participants, from first-timers to veterans, take last-minute preparations for granted. To be prepared, make a […]
Keeping track of exercise sessions and how we feel during exercise allows us to see improvement, helps us learn to avoid mistakes that lead to injury and helps us stay accountable and consistent. Logging can also be a great source of inspiration, both to yourself and to others. More on logging: Provides information on how […]
Do you practice diaphragmatic or “belly” breathing? Do you breathe when you stretch? Correct breathing – slow, relaxed “belly” breathing – is important for effective stretching, rolling out and many other activities. Good breathing helps us relax, increases blood flow throughout the body, and helps relieve built-up tension. With practice, correct breathing is a simple, […]
STRETCHING Done properly, stretching can do more than just increase flexibility. Benefits include increased relaxation, increased body awareness, reduced risk of injury, and reduced muscle soreness and tension. Unfortunately, stretching is not always done properly. Therefore, the benefits are not always realized. Common mistakes include stretching cold muscles, overstretching, performing exercises the wrong way, and […]