DASH Run Studio

A letter to our family of members…

It is with a deep sadness that I am crafting this letter.

As of today, September 30th, Dash Run Studio and Dash on Demand will be permanently closed for business effective immediately.

This was an incredibly difficult decision to make. COVID, the restrictions placed on gyms without a foreseeable end, and mounting expenses ultimately became too great to overcome.

As I once read, “Ends are not bad things, they just mean that something else is about to begin.” It is with this belief held in our team’s hearts that we are comforted as we close this chapter of our lives. And we hope the same of you.

I, the staff, and coaches have been so incredibly blessed to have such an amazing member base, and are so grateful for the support you have shown us over this past year and the memories we have all created together.

We will cherish the times we were able to spend with each of you, as you pushed daily to become better versions of yourself physically, emotionally, and mentally. Our goal was simple: use running to show people daily what they are capable of. And wow(!), you each showed us so much! Not just about what you were capable of, but what we were capable of as well. And we are forever grateful.

Over the next few days we will be taking inventory and will be hosting a liquidation sale. If you are interested in purchasing any of our inventory, we will send a follow up email outlining all sale items and you can reply with what you may be interested in purchasing.

Finally, it was a simple purpose each team member lived by - to be the best part of our members’ day, every day. And why? Because you inspired us to be.

Thank you again for all of your past support.

Good bye for now… not forever.

Brad Swett
CEO

Nutrition tips for your workout-
It’s important to eat the right foods before a workout as certain foods can maximize performance and speed up recovery. Eating the right foods after workouts is important for muscle gain, recovery and performance. Adequate food and fluid should always be consumed before, during, and after exercise to help maintain the concentration needed during exercise, to maximize exercise performance and improve recovery time.

You should aim to fuel up two hours before you exercise by hydrating with water and eating healthy carbohydrates. Healthy carbohydrates could be whole-grain cereals, whole-wheat toast, low-fat or fat-free yogurt and whole grain pasta. If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana. The more you exercise, the more carbohydrates you need to include in your daily meals, a diet low in carbohydrate can lead to a lack of energy during exercise. An hour before exercising, try having a light snack such as porridge, fruit, or a banana. It’s important that these snacks contain some protein, high in carbohydrate and low in fat. Snacks to avoid before exercise would be fatty foods like chips, french fries, and full-fat cheeses.

Achieve your goals faster and experience the best treadmill workouts! Sign up for your Dash On Demand Free Extended Trial today!
Link is https://dashondemand.tv/

Hill sprints are essentially you sprinting up a hill—meaning you run literally as fast as possible. They should only be 8-10 seconds long and normally takes place after an easy run. Try to find the steepest hill and run 4-8 repetitions of 8–10 seconds uphill at your top speed.

The Benefits Of Hill Sprints-
The main benefits from doing hills sprints are the strength building, the neuromuscular development, and the cardiovascular adaptations. The most significant benefit for hill sprints is the strength development, as hill running is the most specific form of strength training that a runner can do. While running up a hill you will find you're having an increased resistance and thereby an increase in your specific running strength. There will be an explosive reaction caused by the lifting of the hips, glutes and quads up the hill utilizing the same principle mechanics behind doing plyometrics. The benefit of hill sprints can also help strengthen the muscles, ligaments and tendons that can become injured. Sprinting your way uphill requires deeper breathing than what you would experience running on a flat ground with an easier pace. With time, your legs and your breathing will get used to those harder efforts needed to sprint up a hill.

Achieve your goals faster and experience the best treadmill workouts! Sign up for your Dash On Demand Free Extended Trial today!
Link is https://dashondemand.tv/

How to Find Your Running Pace-
It’s important to master the art of pacing yourself when you run, whether it is for a fun run outside or for a competition. You should run at a target pace, this is because different styles of runs will require you to run at a different pace and it's important to know how much energy you need to exert. Running the right mile pace is important, as it helps you manage how much energy you will need throughout the duration of the run. You will also need to manage the amount of energy you will be exerting at different points throughout the run, this will help you to conserve energy and keep a consistent pace throughout the entire race.

When you train or on a warm up run, you should be working on different types of runs that require different pace and energy levels. This will help you by preparing you to maintain a consistent pace during any planned run in the future. You will always find the length and style of the run will determine your pace.

Achieve your goals faster and experience the best treadmill workouts! Sign up for your Dash On Demand Free Extended Trial today!
Link is https://dashondemand.tv/

Maintaining your fitness motivation-
Many people will start fitness programs and then stop it shortly after, this will because they get bored, don't enjoy it or results come too slowly. Success starts in your head, no matter whether it’s at work, in your personal life, or in health and fitness. Your fitness success has a lot to do with your mindset. It’s important not to have a fixed mindset when it comes to your fitness training. People with a fixed mindset believe that intelligence and talent are fixed traits and cannot be changed. With a fixed mindset you will want to avoid challenges, you get discouraged by setbacks and you can’t deal with negative feedback. You will also think you’re too thin, too heavy, and too weak and can never change this. You will naturally be comparing yourself with your peers and think that you’ll never be as fit as them.

It’s important to have a growth mindset and believe that any goals you have can be achieved with hard work. You need to embrace challenges and welcome feedback so that you can learn from it, and you need to view failure as an opportunity. A person with a growth mindset will get inspired by their peers' achievements and not be jealous and feel it's impossible for them. No matter how talented the professional athletes are, it was hard work that got them where they are.

Achieve your goals faster and experience the best treadmill workouts! Sign up for your Dash On Demand Free Extended Trial today!
Link is https://dashondemand.tv/

Trail running-
A trail is any unpaved surface; it can be rocky, muddy, icy, hilly, uphill or downhill, trail running is often done on hiking or walking paths. Running in general strengthens the heart and cardiovascular system, running regularly will also strengthen your leg muscles and help you maintain a healthy weight. Trail running does this and more, running on trails will strengthen the legs to a greater degree than road running. Trail running also challenges coordination, agility and balance more than just running on roads. This is because, with trial running, you have the challenges of running on trails that could be full of rocks, roots and have uneven terrain.

Tip for trail running-
Go steady and slow-
If you’ve never done trail running before, then it is really important for you to pace yourself. Don’t go from zero to 100 right away, start slowly, get a feeling for the trail and how hard the trial is, this is important to give you time to adjust your body to running on uneven surfaces.

Achieve your goals faster and experience the best treadmill workouts! Sign up for your Dash On Demand Free Extended Trial today!
Link is https://dashondemand.tv/

Why exercise?
For a start you'll feel less stressed and be happier, exercise has been proven to improve your mood and decrease anxiety. Studies show that the fitter you are, the better you'll be at handling the long-term effects of stress. When you exercise, you refocus your attention from your daily problems to the workout itself. The truth is that the best way to keep your body and mind in top shape is to be physically active. Most people, no matter what their physical condition, can engage in at least some form of exercise. Below are a few key points on why you should exercise.

1-Regularly doing cardio and strength training reduces your risk of heart disease and diabetes. The American Heart Association recommends exercising for 30-60 minutes on average to reduce your risk of heart disease.

2-Exercise helps to maintain immune functioning, your immune system is what protects you from infection and other chemical toxins. The immune system also plays a role in maintaining a healthy response to stress.

3- Exercise can build muscle mass as resistance training will help build your muscles. Keeping your muscles strong helps you stay more aerobically fit and helps you maintain a healthy body mass.

4-. Exercise can improve your breathing, certain exercises can help the lungs work more efficiently. Exercise will leave you feeling ‘out of breath’, however if you don't regularly exercise, then you'll find yourself being ‘short of breath’. If you don't exercise, you will have reduced lung function, and in the long term, not regularly exercising will make daily activities even harder.

-Join us between Mon-Fri at 8:30 am for your virtual workout with Dash.
(No Treadmill Needed)
Sign up for your FREE 7-day trial now
Link is http://bit.ly/2Nbjwck

Using free Weights-
Free weights or dumbells are any training load that isn’t connected to a piece of gym equipment. It’s “free,” meaning you can pick it up, move it, and do whatever you want with it. The two main free weights in the gym are dumbbells and barbells, but you can also use kettlebells, medicine balls and sand bags. With free-weights, you can do a wide variety of exercises, just a few of the exercises you can do with a free weights includes- Lunges, Dumbbell Squat Press, Overhead shoulder press, Floor press and Pushup and Row.

Overhead shoulder press-
-Stand with your feet shoulder-width apart and a dumbbell in each hand.
-Bring the weights up to the fronts of your shoulders, palms facing out.
-Keeping your core engaged, push the dumbbells up and extend your arms.
-Pause at the top, bend your elbows and let the weights come back down to the shoulders.
This exercise works your deltoids, chest, triceps and traps

Lunge-
-Hold one dumbbell in each hand with your arms down by your side and your feet shoulder-width apart.
-Lift your right foot off the ground and take a big step forward, bending your knee and lowering your body as you go. Stop when your right thigh is parallel to the ground.
-Push up from your right foot, then return to the starting position.
-Repeat, lunging with your left leg.
This exercise works your quads, hamstrings, glutes and calves.

-Join us between Mon-Fri at 8:30 am for your virtual workout with Dash.
(No Treadmill Needed)
Sign up for your FREE 7-day trial now
Link is http://bit.ly/2Nbjwck

Useful running terms-
There's plenty of terms that will be associated with running, some you may know, but some less obvious. It’s always useful to know as many of these terms as possible in order for you to get the best of your running experience. Below are just a few useful terms that are associated with running that can be helpful to know.

AEROBIC-During aerobic exercise (also called “cardio”) breathing (oxygen) is sufficient to meet the energy demands of the muscles. Think of low to moderate intensity activities like jogging.

ANAEROBIC-Exercise becomes anaerobic when breathing doesn’t provide enough oxygen to meet energy needs. Think high intensity, maximum effort activities such as sprints.

LACTIC ACID-A by-product of energy metabolism during intense activities. A buildup of lactic acid is usually described as “muscle burn” or stiffness.

VO2 MAX-Your maximum oxygen uptake (VO2 max) tells you how efficiently your body can use oxygen during exercise. When you stop exercising for a while it is the first thing to decrease.

SPLIT TIME-The time it takes you to cover a specific distance during training or a race.

BIB-A sheet of paper that you attach to your chest when running a race. It contains your registration number and an electronic chip that will track your time.

KICK-The final push at the end of the race when a runner increases their speed to the finish line.

BONK-A feeling of extreme fatigue that suddenly comes over you during a long run, sometimes called “hitting the wall”. It can be avoided with proper nutrition and training plans.

5K and 10K-K= kilometers, 5K refers to a 5 kilometer (3.1 mile) run, 10K would be 10 kilometers (6.2 miles),

-Join us between Mon-Fri at 8:30 am for your virtual workout with Dash.
(No Treadmill Needed)
Sign up for your FREE 7-day trial now
Link is http://bit.ly/2Nbjwck