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135 Commercial St. NE
Salem, OR 97301
Phone:
503-364-4198
800-423-3460
503-391-5881 fax
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Hours:
10-6 M-F
10-5 Sat
Closed Sun
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Mileage as of 7:00 am:
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Team GFR Clinics and Training Tools
GFR's Blog for Beginner, Intermediate, Recreational, Advanced, and Competitive Runners.
Training Tips – All Levels Archive
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Posted on March 30, 2012 | No Comments
Flood level updates available at this site: http://water.weather.gov/ahps2/hydrograph.php?wfo=pqr&gage=slmo3 NOAA – National Weather Service If the level reads above 17ft, then a portion of the bike paths in Minto-Brown Pk are under water. At 19ft, the back portions of the park and portions of Homestead Rd...
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Posted on March 25, 2012 | No Comments
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...
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Posted on March 25, 2012 | No Comments
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...
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Posted on March 25, 2012 | No Comments
TRIGGER POINT THERAPY Trigger Point therapy is an effective injury prevention strategy, increasing muscle elasticity and functionality. It’s like doing your own deep tissue massage. Trigger Point therapy helps you gain a better appreciation of which muscles are tight and how to release them. IT...
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Posted on March 18, 2012 | No Comments
Exertion is necessary when exercising. Breaking a sweat is good. Over-exertion, on the other hand, especially for beginners, leads to more than just injury. Typically, it’s one of the primary reasons people quit. Unfortunately, they don’t realize it. This is partially because they don’t know...
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Posted on March 18, 2012 | No Comments
You may have heard that aerobic exercise is the most efficient way to improve overall fitness. This is mostly true, but there is more to overall success in fitness than aerobic exercise. It is the necessary first step to improve overall fitness; and it is...
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Posted on March 18, 2012 | No Comments
Your body relies as heavily on the oxygen/fuel ratio as your car does. Much like your car’s engine, your body uses oxygen and various fuels (carbohydrates, fats, and proteins) to yield muscle energy. When this ratio is not in balance in the body, a whole...
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Posted on March 18, 2012 | No Comments
Record your “true” resting heart rate. First thing in the morning, before rising from bed, take it for 15 seconds and multiply by four. Take it 3 or 4 times a week and note the lowest recording. It varies depending on how rested and calm...
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Posted on March 12, 2012 | No Comments
Pronation is a normal foot in motion, from foot-strike on the outside of the heel through the inward roll of the foot. Pronation occurs as the foot rolls from the outer edge to the inner edge. Everyone pronates, and the initial pronation is considered an...
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Posted on January 1, 2012 | No Comments
Tight leg and hip muscles contribute to knee and foot pain. Learn which muscles are tight and how to release them for decreased pain and better performance. Conditions addressed include: IT Band Syndrome, Plantar Fasciitis, Shin Splints, Piriformis Syndrome and more. Learn to take care...
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