Ask the Experts

Ask the GO! St. Louis experts and get your questions answered!
Come to the park for your run, and stop by between 9am-12pm to ask questions, warm up with coffee & bagels, and register to win raffle prizes – free race entries and VIP packages, free sessions from some of our experts, fun giveaways and more!

Registration is not required, but if you know you can attend, please RSVP on Facebook so we can get a semi-accurate head count.

Mark Spewak – Running Coach and owner of Spewak Training
Big goals for your 2019 running? Taking on a new distance or looking […]

December 11th, 2018||

Winter Training:
The Best Decision You’ll Ever Make
By Mark Spewak of Spewak Training

Congratulations, you finished another fall training cycle! You should be extremely proud of your efforts and all the hard work you put in this summer. There is nothing easy about making the decision to train consistently. What people don’t see in your post-race photo are the days where you woke up before the sun was out. The days where your legs felt like lead but you still had to complete a 5 mile recovery run. Or the days where you wondered why in the world you were choosing to […]

November 27th, 2018||

Guess what…You aren’t alone!

Coach Mark Spewak, of Spewak Training, gives us some insight on training in heat and the effect it can have on performance. Mark gets into the details below!

Running is a sport full of ups and downs. You are going to have days where you feel on top of the world. Then, you will have days where you doubt everything. In St. Louis we deal with some pretty nasty weather in the summer. It’s not uncommon for us to have stretches where the weather is 80 degrees at 6 a.m. with 90 percent humidity.

When you are competitive and have a goal, […]

August 30th, 2018||

Benefits of a Structured Plan
By Mark Spewak

Running is unique in the sense that it doesn’t require a lot to participate in the sport. After covering the basics of a good pair of running shoes and appropriate apparel you don’t need much to get started. The beauty is if you are at home or traveling, you can take running with you. When I first started running, my goals were simple. Leave the door, run until I got tired, and then eat lots of tasty food.

This routine only lasted me so long. I had goals of getting better but my times weren’t […]

August 21st, 2018||

Foam Rolling by Mercy

Foam rolling is a method of self-myofascial release that may be used in order to help with soft tissue ailments such as tightness, trigger points, or soreness.  Releasing these areas of discomfort can help allow the body to reestablish pain-free movement patterns and can ultimately help performance.1  Foam rolling may be used at times when stretching is not enough to provide relief of these symptoms.  Foam rolling may also be used in conjunction with stretching, or simply just to ready your body for activity or aid in recovery.2

How does it work?

Some people say that foam rolling works due to compression of […]

March 21st, 2018||

The Road to Marathon Weekend Update 3: Overcoming Obstacles

Somewhere along the road to marathon weekend, you’ll hit a roadblock.  It might be physical (injury, illness) or it might be mental – but during a training season, it’s bound to happen.  And then what?  How do you deal with the setbacks or even just the tough parts of training and fatigue?  We polled a few of the veterans around the GO! St. Louis office and then checked in with our PNC blog stars to see how they’ve handed roadblocks along the way…here’s what we found:

Advice from some of the veteran runners on the GO! St. Louis team…

Mona Langenberg […]

March 24th, 2017||

The Road to Marathon Weekend: Update #2: Working with a Coach

It’s true, and we talked about it in our last blog entry: you don’t need more than a pair of shoes and your own two feet to walk out your door and begin training. It’s what we love about running and walking, and it’s what makes this sport accessible, approachable and (no, we’re not biased) GREAT!

And often, this is enough. If you’re a morning runner like many are, it goes like this: wake up, drink a cup of coffee, check your phone’s weather app (don’t forget the windchill on these winter mornings!), make those important clothing choices, lace up your […]

February 14th, 2017||