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Gazelle Sports

  • 5k / 10k Training Programs Week 7

    Welcome to Week 7, but who’s counting, right? If you’re like many people, you might actually enjoy keeping track of your fitness. This week, we will be talking about electronics that help with just that.

    Garmin’s Vivofit is the perfect tool for anyone who wants to track their daily steps, calories, distance and sleep. It can give you personalized daily goals, tell you when it’s time to move, works 24/7 and can help keep you motivated with online challenges and virtual badges.

    Another option is a GPS watch. For those looking to keep better track of their training, a GPS watch is the perfect tool. You’ll get more accuracy in keeping track of your run, and most watches offer metrics like calories burned, current pace, average pace, and the ability to store and look at your runs on your computer.

    Keep Moving!

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  • Half / Full Marathon Training Programs Week 7

    Welcome to Week 7! Last week we talked about hydration belts and bottles, so we thought this week we would give you suggestions on what to put in them (besides water).

    We all know water is great, but should you try something else? We recommend electrolyte beverages because they contain sodium and potassium to enhance water absorption and retention. They also help replace water lost by sweating. Consider consuming an electrolyte beverage if you’re running for over an hour, if you’re a heavy sweater (you lose more than 2 lbs. of sweat/hour), or if you are a salty sweater (your clothes often become crusty during a run). Staff members at Gazelle Sports are obsessed with Nuun active electrolyte tabs because they are low calorie, convenient, effective and delicious! Remember: it’s important to test out electrolyte beverages in training so that you know how they’ll affect you on race day.

    Keep Moving!

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  • A Season in Review - Track & Field in Michigan

    Michigan is known for producing some phenomenal runners, a fact that is easy to see when local names appear in national level results. This track season was no different. A number of talented Michigan runners took their racing past the MHSAA State Finals and into the first few weeks of summer. Among these places were New Balance Nationals in Greensboro, North Carolina, Brooks PR Invitational in Seattle, Washington and the Adidas Dream Mile in New York City.

    The distance and middle distance events saw an abundance of national participation from Michigan runners.

    Grant Fisher
    Fisher led the way, making a name for himself as one of, if not the best, male distance runner in the nation. After two state championships at the MHSAA D1 State Finals, he competed in the Nike Festival of Miles just five days later. It was there that he became the seventh high school male to break the 4-minute barrier. He achieved the repeat from 2014 at the Adidas Dream Mile in New York City and placed 2nd in the 2 mile at Brooks PR Invitational, breaking the Michigan State record in the process with a time of 8:43.57. Fisher will continue his running career at Stanford University and leaves behind a legacy, as well as a lofty goal, for Michigan runners to come.

    Donovan Brazier
    In addition to his repeat state championship, Brazier took his 800m run talents to the next level post-season. He won the Brooks PR Invitational in Seattle in a time of 1:47.55, the fourth fastest time ever run by a high school male. He won this race in an elite field by over three seconds. A disqualification at the USATF Junior World Championships ended Brazier’s season early, but he will continue to run track and field for Texas A&M next spring.

    Logan Wetzel
    Finishing many races this year with nationally ranked times, Wetzel made a name for himself as a premier distance runner. He placed 2nd in both the 800m and 1600m to Braizer and Fisher at the MHSAA D1 State Finals. He ran a personal best in the mile at the Adidas Dream Mile, placing 5th. At New Balance Nationals, Wetzel was the closing leg of the winning 4x1 mile team and runner-up DMR team with his Saline teammates. Wetzel finished a strong season at the USATF Junior World Championships placing 4th in the 1500, a few steps behind Fisher. He will continue his career at Villanova in the fall.

    Audrey Belf
    Belf, one of Michigan’s top distance female athletes, repeated her 2 mile state championship at the MHSAA D1 State Finals and continued the longer distance events post-season. She ran the 2 mile at Brooks PR and placed 5th with a time of 10:14.78. At the USATF Junior World Championships, she placed 4th in the 5000m on a hot day in Eugene with a time of 16:43.36. She will continue her cross country and track career at Georgetown University in the fall.

    Annie Fuller
    Fuller added to her state championship collection with a win in both the 1600m run and 800m run at the MHSAA D3 State Finals. She was invited to the Brooks PR Invitational and placed 5th in the mile with a time of 4:48.29. She will continue her career at Michigan State University in the fall.

    Rachel DaDamio
    Usually found in the front during races with her teammate Audrey Belf, DaDamio has accumulated great success on the state and national stage during the past year. At the MHSAA D1 State Finals she won the 1600m run with a time of 4:46.05. At New Balance Nationals, she placed 3rd in the 2 mile with a time of 10:24.72. She will continue her running career at Notre Dame in the fall.

    Ersula Farrow
    Farrow dominated middle distance throughout her career along with her position on talented relay teams. She added to her state totals with an 800m run win at the MHSAA D1 State Finals and was the closing leg of the Oak Park 3200m relay state championship team. She won the 800m at the Midwest Meet of Champions with a time of 2:07.09. She placed 17th in this event at New Balance Nationals. At nationals she was part of numerous Motor City TC relay times that achieved All-American status. Farrow will continue her running career at Clemson University.

    Sarah Kettel
    Some post-season injuries kept Kettel from her potential in racing on the national scale, but her career continued to blossom this spring. She ran an impressive 4:52 1600m and 10:26 3200m during the season. Kettel was awarded All-American honors in both the 5000m and 2 mile at indoor nationals in March. Going into her senior year, Kettel is one of the top names to watch for in national success.

    Along with distance success, Michigan sprinters and field event participants held their own on the national level.

    Sekayi Bracey
    After three state championships in the 100m dash, 200m dash and long jump at the MSHAA D1 State Finals, Bracey took her talents to New Balance Nationals. There, she made it to the finals in both sprinting events, placing 7th in the 100m with time of 11.68 and 8th in the 200m with a time of 24.54.

    Mackenzie Shell
    Shell specializes in pole vault, and it showed when she won the MHSAA D1 State Finals. She competed at the Midwest Meet of Champions and won the event there. At New Balance Nationals she placed 3rd and at the USATF Junior World Championships she placed 6th with a height of 13-5, her best this outdoor season.

    Motor City Track Club
    The Motor City Track Club had multiple sprint/middle distance relay teams out of Oak Park Michigan that achieved high places at New Balance Nationals. On the boys’ side, they placed 8th in the 4x100m relay, and 11th in the 4x200m relay. On the girls’ side, they placed 2nd in the 4x200m relay, 2nd in the 4x400m relay and 4th in the 4x800m relay, achieving All-American honors in each.

    Author: Kenzie Weiler -Cedar Springs. 2015 MHSAA D2 3200 meter State Champ and will run for Michigan State University in the fall.
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  • 5k / 10k Training Programs Week 6

    Welcome to Week 6! We hope that you’re having fun, making new friends and staying injury-free. But let’s be realistic, everyone will experience sore muscles at some point during their training.

    This week, we are talking about massage tools such as foam rollers, Addaday massage rollers and Foot Rubz. When used properly, these tools can help you stretch, ease sore muscles and prevent injuries.

    We’re currently obsessed with Addaday massage rollers, which are scientifically designed to improve the health and performance of athletes. Addaday products can help improve circulation, treat connective tissue scarring and muscular adhesions, and stimulate the central nervous system.

    Regardless of what massage tools you use, the important thing is to keep your sore muscles happy.

    Keep Moving!

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  • Half / Full Marathon Training Programs Week 6

    Welcome to Week 6! Now that we’re starting to cover longer distances, it’s the perfect time to talk about hydration.

    Here are a few fun facts about hydration:

    1. Dehydration is the #1 cause of injuries
    2. Dehydration hinders every bodily function needed to run (heartbeat, blood flow, temperature regulation, delivery of nutrients to cells, waste disposal from system, muscle function and joint cushioning)
    3. A 2 percent decrease in body weight caused by dehydration affects your performance
    4. Studies have shown that athletes finish a 12k run up to 2½ minutes faster when properly hydrated

    Luckily, we take hydration seriously at Gazelle Sports. We think the first step in staying hydrated is with a hydration pack or bottle. For longer runs and warmer days, a hydration pack or bottle can come in handy. No slowing down or stopping to reach for a bottle. If you can get the sip tube to stay in place (admittedly, not always an easy task), hydration is a speedy, almost effortless task—just grab, gulp and go! And since water intake is simpler with a hydration pack/bottle, you tend to drink more often. Bonus: most hydration packs and bottles have convenient pockets for your cell phone, ID or nutrition.

    Keep Moving!

    Read More
  • Half / Full Marathon Training Programs Week 5

    Welcome to Week 5! Just thinking about all those miles you’ve already put in is making us hungry! This week, we are talking about nutrition.

    Specifically, we’re going to talk about energy bars because they’re a great source a quick energy. Bars are commonly high in carbohydrates, low in protein and fat—a good combination to consume just before starting an extended activity (or during an extended rest break). Bars with slightly higher fat and protein content are a good thing to eat an hour or more before a workout or any time after it. The high-grade carbs in bars provide an endurance boost during a workout; afterwards, they help replenish glycogen (energy reserves) in muscles. With varying quantities of fat included (up to 15 or 20 grams in some items), energy bars are the only performance food option that serves to quell hunger pangs, though they do so only modestly and briefly.

    Remember to drink water when eating an energy bar. Bars are usually dense and chewy and are easier to digest with generous water intake. Avoid washing them down with a performance beverage. Consuming too many carbohydrates at once can slow your body's ability to absorb them. And finally, remember to test out any nutrition products in training so that you know how they’ll affect you on race day.

    Keep Moving!

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  • 5k / 10k Training Programs Week 5

    Welcome to Week 5! Last week we talked about the importance of hydration, so we thought we would talk about nutrition this week.

    Specifically, we’re going to talk about energy bars because they’re a great source of quick energy. Bars are commonly high in carbohydrates, low in protein and fat—a good combination to consume just before starting an extended activity (or during an extended rest break). Bars with slightly higher fat and protein content are a good thing to eat an hour or more before a workout or anytime after it. The high-grade carbs in bars provide an endurance boost during a workout; afterwards, they help replenish glycogen (energy reserves) in muscles. With varying quantities of fat included (up to 15 or 20 grams in some items), energy bars are the only performance food option that serves to quell hunger pangs, though they do so only modestly and briefly.

    Remember to drink water when eating an energy bar. Bars are usually dense and chewy, and are easier to digest with generous water intake. Avoid washing them down with a performance beverage. Consuming too many carbohydrates at once can slow your body's ability to absorb them. And finally, remember to test out any nutrition products in training so that you know how they’ll affect you on race day.

    Keep Moving!

    Read More
  • 5k / 10k Training Programs Week 4

    Welcome to Week 4! Now that we’re starting to cover longer distances, it’s the perfect time to talk about hydration. Here are a few fun facts about hydration:

    Dehydration is the #1 cause of injuries
    Dehydration hinders every bodily function needed to run (heartbeat, blood flow, temperature regulation, delivery of nutrients to cells, waste disposal from system, muscle function and joint cushioning)
    A 2 percent decrease in body weight caused by dehydration affects your performance
    Studies have shown that athletes finish a 12k run up to 2½ minutes faster when properly hydrated

    Luckily, we take hydration seriously at Gazelle Sports. We think the first step in staying hydrated is with a hydration pack or bottle. For longer runs and warmer days, a hydration pack or bottle can come in very handy. No slowing down or stopping to reach for a bottle. If you can get the sip tube to stay in place (admittedly, not always an easy task), hydration is a speedy, almost effortless task—just grab, gulp and go! And since water intake is simpler with a hydration pack/bottle, you tend to drink more often. Bonus: most hydration packs and bottles have convenient pockets for your cell phone, ID or nutrition.

    So what should you put in your hydration pack or bottle? We all know water is great, but should you try something else? We recommend electrolyte beverages because they contain sodium and potassium to enhance water absorption and retention. They also help replace water lost by sweating. Consider consuming an electrolyte beverage if you’re running for over an hour, if you’re a heavy sweater (you lose more than 2 lbs. of sweat/hour) or if you are a salty sweater (your clothes often become crusty during a run). Staff members at Gazelle Sports are obsessed with Nuun active electrolyte tabs because they are low calorie, convenient, effective and delicious! Remember: it’s important to test out electrolyte beverages in training so that you know how they’ll affect you on race day.

    Keep Moving!

    Read More
  • Half / Full Marathon Training Programs Week 4

    Welcome to Week 4, but who’s counting, right? If you’re like many runners, you may enjoy keeping track of all those miles you’re putting in. This week, we’re discussing technology that will allow you to do just that.

    For those looking to keep better track of their training, a GPS watch is the perfect tool. You’ll get more accuracy in keeping track of your run, and most watches offer metrics like calories burned, current pace, average pace, and the ability to store and look at your runs on your computer. As a general rule, the more expensive the watch, the more capabilities it has.

    Whichever model you choose, we also recommend utilizing a heart rate monitor in conjunction with your GPS watch. Tracking your heart rate with a monitor (which reads your pulse via a sensor built into a chest strap) tells you precisely how hard—or easy—your heart is working. Measuring your heart rate can help you keep from making one of the most common mistakes that runners of all abilities make—running too fast too often, which puts you at risk for injury and burnout.
    Keep Moving!

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  • Half / Full Marathon Training Programs Week 3

    Welcome to Week 3! We hope that you’re having fun, making new friends and staying injury-free. But let’s be realistic, everyone will experience sore muscles at some point during their training.

    This week, we are talking about massage tools such as foam rollers, Addaday massage rollers and Foot Rubz. When used properly, these tools can help you stretch, ease sore muscles and prevent injuries.

    We’re currently obsessed with Addaday massage rollers, which are scientifically designed to improve the health and performance of athletes. Addaday products can help improve circulation, treat connective tissue scarring and muscular adhesions, and stimulate the central nervous system.

    Regardless of what massage tools you use, the important thing is to keep your sore muscles happy.

    Keep Moving!

    Read More
  • 5k / 10k Training Programs Week 3

    Welcome to Week 3! We are having so much fun getting to know you and thought this would be the perfect opportunity to talk about undergarments.

    Ladies, let’s talk about sports bras. Beside a great pair of running shoes, a good sports bra is the best running investment you can make. Here are some things to consider when choosing your next sports bra:
    1. Over 60 percent of women wear the wrong size bra. A simple solution - get fitted! A properly fitting sports bra will not only be comfortable, but can also protect the elasticity and ligaments in breast tissue.
    2. A woman’s bra size fluctuates due to weight gain or loss, pregnancy, age or wearing a bra with inadequate support. If you’ve recently gone through any of these changes, get re-fitted.
    3. Not all sports bras are designed for every activity. Generally, the higher the activity’s impact, the more snug the bra needs to be.
    4. A good sports bra will also wick moisture and reduce chafing.
    5. The lifespan of a sports bra is anywhere from 6-12 months, depending on how well it is cared for. To help your sports bras last longer, we suggest either hand washing or washing in the delicate cycle with a sports wash (a laundry detergent such as Sweat X that is specially formulated for technical apparel). Always line dry your sports bras as dryers can drastically speed up the “wearing out” process, especially if the bra has an underwire.

    Bottom line: Do yourself (and your girls) a favor and get the support you need!

    Okay men, this paragraph pertains to you, too. Underwear is important because it is closest to your skin, and is the first line of defense against chafing and moisture in summer and winter. If you’re a guy, you should consider a pair of wind briefs for winter training. Wind briefs can mean the difference between a comfortable run and a very painful run.

    The last thing we’ll talk about this week is compression. Compression gear helps keep fresh blood flowing to your muscles, which can decrease recovery time and reduce soreness in muscles. We carry socks, calf sleeves and tights in various lengths to suit particular needs. For example: compression socks and calf sleeves can greatly reduce the pain of shin splints.

    Keep Moving!

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  • Half / Full Marathon Training Programs Week 2

    Congratulations, you survived your first week of run camp! Now that we’ve gotten to know you a little bit, let’s talk about socks, underwear, bras and chafing. These seemingly small things can make a big difference in your training this season!

    First off, let’s talk socks. Why socks? The anatomy and functions of the foot are more complex than we generally assume. Our feet are put to the test daily as we walk, run and pursue recreational activities, with little regard for what we put next to our skin. Socks play an important role in foot comfort. If you have not done so already, ditch the cotton socks! Cotton can hold up to four times its weight in moisture, which can make for a very uncomfortable run. Try synthetic or wool socks, which will pull moisture away from your feet. This will keep your feet dry and blister-free!

    Second, let’s talk undies. Underwear is important because it is closest to your skin, and is the first line of defense against chafing and moisture in summer and winter. If you’re a guy, you should consider a pair of wind briefs for winter training. Wind briefs can mean the difference between a comfortable run and a very painful run.

    The third topic we’ll discuss this week is sports bras. Listen up, ladies! Besides a great pair of running shoes, a good sports bra is the best running investment you can make. Here are some things to consider when choosing your next sports bra:

    1. Over 60 percent of women wear the wrong size bra. A simple solution - get fitted! A properly fitting sports bra will not only be comfortable, but can also protect the elasticity and ligaments in breast tissue.
    2. A woman’s bra size fluctuates due to weight gain or loss, pregnancy, age or wearing a bra with inadequate support. If you’ve recently gone through any of these changes, get re-fitted.
    3. Not all sports bras are designed for every activity. Generally, the higher the activity’s impact, the more snug the bra needs to be.
    4. A good sports bra will also wick moisture and reduce chafing.
    5. The lifespan of a sports bra is anywhere from 6-12 months, depending on how well it is cared for. To help your sports bras last longer, we suggest either hand washing or washing in the delicate cycle with a sports wash (a laundry detergent such as Sweat X that is specially formulated for technical apparel). Always line dry your sports bras as dryers can drastically speed up the “wearing out” process, especially if the bra has an underwire.

    Bottom line: Do yourself (and your girls) a favor and get the support you need!

    Lastly, we need to talk about chafing. If you’ve ever experienced this type of discomfort, you know to avoid it at all costs. Luckily, there’s Body Glide, aka your new best friend. We recommend using Body Glide on areas such as your bra band, your feet, the inside of your thighs, etc. The more you run, the more you learn about potential problem areas. Thankfully, this non-oily and non-messy anti-chafe stick will help keep any problem areas chafe- and blister-free during your run.

    Keep Moving!

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