First Marathon leads Rome’s Matt Davis down a positive road

Posted July 17, 2017 by sourced

ROME, Ga. – The look on his face and a pronounced fist pump spoke volumes when Matt Davis crossed the finish line in May. And for good reasons. After all, it was the first time in the 38-year-old’s life that he had run 26.2 miles – a marathon – when the local radio executive and […]

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FOR IMMEDIATE RELEASE October 26, 2015

Posted October 26, 2015 by sourced

Email coachjay@gogorunning.com Website gogorunning.com FOR IMMEDIATE RELEASE October 26, 2015 Olympic Marathoner Ryan Hall to Headline Rome All-Area Championship Banquet & Rome Half Marathon   Ryan and his wife Sara Hall may be busy training for the 2016 Olympic Trials and learning the intricacies of parenting 4 newly adopted Ethiopian sisters, but that won’t stop him […]

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Footwear Density and Shoe Shape

Posted October 20, 2015 by sourced

The popularity of traditional neutral lightweight running shoes is increasing as a result of the growing minimalist running movement. Other than for specific strength and form training many view barefoot running as a bit too extreme and use lightweight neutral shoes as an alternative – halfway to barefoot. The idea is that you get some […]

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FOR IMMEDIATE RELEASE October 8, 2015

Posted October 7, 2015 by sourced

Contact Jay Stephenson Telephone 706-291-0752 Email coachjay@gogorunning.com Website gogorunning.com FOR IMMEDIATE RELEASE October 8, 2015 “GOGO AT THE SHOE BOX” HAS A NEW LOOK, HOME               ROME, Ga. – For the past four years, Jay Stephenson and Powell Fulton has seen their love for fitting people in correct footwear […]

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Running Form Revisit

Posted May 1, 2015 by sourced

It is time for me to revisit my running form.  I try to do this during almost every run and sometimes I spend the whole run focusing on my for and doing mental checks of how I am feeling and moving.  If we played another sport like baseball or basketball we would constantly be working on […]

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GoGo Running Team Wins Ragnar Trail Atlanta Relay!

Posted April 17, 2015 by sourced

I would like to congratulate the members of the GoGo Running team for winning the Ragnar Trail Atlanta Relay race! The 8 person, 120 mile relay took place at the Georgia International Horse Park between Friday, April 10 and Saturday, April 11 through thunderstorms, rain, and plenty of mud. After 16 hours and some change […]

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The Fargo Marathon is challenging Will Ferrell to sign up!

Posted April 7, 2015 by sourced

What’s the most interesting topic this week in running? Is it Mo Farah running under an hour and getting the European record in the half marathon? Is it the results of the Carlsbad 5,000? Maybe for some people, but for me, it’s this. The race directors are challenging Will Ferrell to run the Fargo Marathon.     […]

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Let’s Run: Doping?

Posted March 24, 2015 by sourced

by: LetsRun.com March 24, 2015 Sunday’s Sunday Times in the UK had two articles that detailed the extent that Nike Oregon Project coach Alberto Salazarand his team will go to to get their athletes an edge, focusing on the use of the legal supplement L-carnitine, including allegedly injecting assistant coach Steve Magness with L-carnitine and using him as a “guinea pig.” The […]

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U.S. LEADING RECORD ATTEMPT AT ROME 30K

Posted November 18, 2013 by sourced

Cabada also headlines Rome All-Area Championship Banquet   More Details on the Rome 30k here While en route to securing the highest American finish in the Chicago Marathon a few weeks ago, Dathan Ritzenhein placed himself 2nd on the list for best US 30k performances in 2013. After speaking to high school cross country athletes […]

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Should You Crosstrain?

Posted October 27, 2013 by sourced


As I rode the exercise bike in the lab this morning, it occurred to me that there are 3 good reasons to cross train: 1) you are injured and can’t run; 2) you want to improve your cardiovascular fitness without getting injured; or 3) you want to improve your running by doing other activities.

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Plantar Fasciitis Treatment

Posted October 21, 2013 by sourced


Do you have pain in your heel or on the bottom of your foot in the middle? There are several treatments for plantar fasciitis. Try different options and see what works for you.

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How Many Calories Do I Need?

Posted October 17, 2013 by sourced

By Matt Fitzgerald | For Active.com Counting calories is a simple concept. Throughout the day you rely on food labels and online resources to determine the number of calories contained in each food and beverage you consume. At the end of the day you add it all up and, voila, you know exactly how many […]

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When Should You Drop Out of a Marathon?

Posted October 15, 2013 by sourced

By Jason Fitzgerald | For Active.com Running a marathon, especially if you’re racing it, is a significant challenge. Twenty-six point two miles presents challenges that you’ll never experience in shorter races. Because of the distance, how you fuel before and during the race is critical. You can’t store enough carbohydrates in your muscles, blood and […]

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Runners Nutrition Part 4: Minerals

Posted October 10, 2013 by sourced



Minerals are the chemical elements other than carbon, hydrogen, oxygen, and nitrogen, associated with the structure of the body. There are many minerals the body needs but calcium, iron, and sodium seem to be the most relevant in terms of deficiencies and toxicity.

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Runners Nutrition Part 3: Vitamins

Posted October 6, 2013 by sourced


Vitamins are needed in small amounts and are not “used up” in the metabolic reactions. However they are degraded like any biological molecule and must be replaced on a regular basis to maintain body stores.

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Runners Nutrition Part 2: Water

Posted October 3, 2013 by sourced



The body is 50% to 75% water, depending on age and body fatness. A loss of only 3% to 4% of body water adversely affects aerobic performance.

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Runners Nutrition Part 1: Are You Eating Enough?

Posted October 1, 2013 by sourced



I recently read an article about lower leg pain being caused by too few calories in diets of collegiate distance runners. In a study with 76 collegiate female athletes there was a higher incidence of lower leg pain, missed practices, and stress fractures in athletes that had abnormal eating patterns.

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Find Your Race Weight


Posted September 25, 2013 by sourced

Wondering how to find your perfect race weight? What you eat after an easy run, workout or race plays a major role in numbers on the scale.

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Positive Affirmations

Posted September 22, 2013 by sourced

Affirmations are words or phrases which are repeated over and over again to reinforce a single thought. These thoughts greatly impact our performance and overall enjoyment of training and racing.

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Solidify Your Run with Recovery

Posted September 20, 2013 by sourced

This is a term that I have been using to remind myself that each run needs to be solidified by a recovery element. This is my new mantra that I hope is going to help me balance the need for recovery after hard workouts or long miles.

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Restaurant Specific Fat Loss Ordering Tips

Posted September 14, 2013 by sourced

By Coach Robin & Coach Stephanie Italian restaurant Stick with salads or grilled lean protein with lots of veggies. Pasta is NOT your best choice for fat loss. Most places have grilled fish, chicken, and beef options. Avoid creamy sauces & dressings. Steakhouse restaurant Chose lean cuts of beef, chicken, or fish with steamed vegetables […]

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10 Quick Tips for Fat Loss When Dining Out

Posted September 12, 2013 by sourced

Nutrition Coaches Stephanie Wolfe & Robin Luke JOIN TODAY. LEARN ABOUT HEALTHY DINING OUT AND ENJOY DISCOUNT MEAL PRICING, DOOR PRIZES, AND LOCAL ROME RESTAURANTS! 1. Do your homework- If you have the chance to know ahead of time where you will be dining, check out their menu and look at their nutrition. Avoid the […]

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I Talk The Talk While Running The Run!


Posted September 2, 2013 by sourced



John L. Parker once wrote that runners “gab like magpies”. When I first started running I thought I would be like that, but found out that I didn’t have any breath to talk or even to notice what was going on around me.

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Running with Earphones: Super Friend or Evil Villain?

Posted September 1, 2013 by sourced

running with ipod
Most people I know have an iPod or some other small musical listening device. But can running alone be a safety hazard?

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Going Out Too Fast

Posted August 30, 2013 by sourced



There are many lessons learned on the track or pavement during a race. Many of us have experienced going out to fast. Here is an entry from a running log that will give you insight how to prevent this from occurring and how to optimally pace yourself according to your current level of fitness.

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Why Are Whole Grains Good For You?


Posted August 26, 2013 by sourced


There is quite a buzz these days about eating whole grains and thankfully so. The United States Military is now serving soldiers whole grains over processed grains.

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Running with Passion

Posted August 20, 2013 by sourced

German poet Christian Hebbel once said “Nothing great in the world has ever been accomplished without passion.”

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The Dangers of Dehydration

Posted August 17, 2013 by sourced

Warm weather is here, along with the twin menaces of heat and humidity. Running in the heat can quickly lead to dehydration, which ranks up there with dobermans among runners’ worst enemies.

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FAT-LOSS FOR GOOD WITH METABOLIC EFFECT.

Posted August 12, 2013 by sourced

Did you know every time you eat (what you choose to eat) or exercise (what you choose to do), you are turning on fat-burning or turning off fat-burning?

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Dealing With Pressure

Posted July 23, 2013 by sourced

Q: How to Deal with Crippling Pressure? Hi Lauren, In a month I will be starting cross country at a division 1 college, I’m nervous, so nervous that I can’t even imagine finishing a race. and the thing is, its a real possibility. Over the course of the two seasons in high school I ran, […]

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Living a Simple Life is necessary to run fast…

Posted June 24, 2013 by sourced

There are few things more simple than running.  All you need are shoes (some people don’t even have that) and a heading.  This year has been a year of trying to simplify some things in my life.  The last several years has been a full of life markers (buying a house, starting my own business […]

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Effective Triathlon Swimming

Posted June 22, 2013 by sourced

By David Bertrand | USA Triathlon To become an effective triathlon swimmer, you must be efficient in the water. Improved efficiency comes from mastering these three elements (in order of importance): balance rotation stroke (the pull) This article will focus on balance. Balance is the most important factor because it has the biggest influence on […]

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Beat The Heat At Your Next Triathlon

Posted June 10, 2013 by sourced

By Holly Bennett | Triathlete Magazine Michael and Amanda Lovato have a lot of experience training, racing and traveling in hot climates. In fact, over the weekend they served as coaches for Race Quest Travel’s Costa Rica camp at the beachside JW Marriott Hacienda Pinilla Resort & Spa in Guanacaste, Costa Rica. Here, they share […]

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5 Techniques For Recovery From Triathlons

Posted June 5, 2013 by sourced

By Nathan Koch, PT, ATC | TriathleteCompetitor.com When it comes to recovery, timing is critical. Here’s a sampling of some of the best techniques and the ideal time to use them. Compression A recent Australian study found that athletes can improve their performance in 30 minutes of high-intensity cycling by wearing compression clothing. Choose graduated […]

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7 Mistakes to Avoid on Your Long Runs

Posted May 30, 2013 by sourced

By Coach Jenny Hadfield | Active.com The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance.  The secret in perfecting your long […]

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5 Triathlon Mistakes That Add Seconds to Your Time

Posted May 26, 2013 by sourced

By Marty Munson | Active.com Winning a triathlon—or even just edging out a few more people in your age group—isn’t always about swimming, biking, and running faster. Ranking higher can be as simple as fixing the little errors that allow time to “leak” out of your race. Even if you’re more worried about crossing the […]

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What Happens When You Run a Marathon Without Proper Training?

Posted May 23, 2013 by sourced

By Jeff Gaudette | Active.com It seems like everyone is training for a marathon these days, and the pressure to run one can seem daunting. However, is it possible that training for and racing a marathon might not be in your best interest? In this article, we’ll look at the potential pitfalls of training for […]

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Start Slow – Finish Fast: How Three Types of Progression Runs Boost Your Fitness

Posted May 14, 2013 by sourced

In a progression run, you begin running at a slow, easy pace but finish at a fast pace. Not only will you find progression runs to be fun, but they are a great way to boost your fitness without any lasting fatigue.

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5 Running Workouts to Do With a Partner

Posted May 12, 2013 by sourced

By Patrick McCrann | Active.com As solo an endeavor as running can be, there’s no doubt that having a companion to share your miles can help breathe the life back into your training. From sharing a few laughs to pushing your limits, the right running partner will help you grow as a runner. In honor […]

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Post Workout Recovery Meal

Posted April 14, 2013 by sourced

Looking for a delicious recovery meal? Here is a nutrition packed meal that will give your body just what it needs for optimal recovery.

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5 Steps to a Breakthrough Performance

Posted April 11, 2013 by sourced

How much to train; how far to swim bike, and run; what carbon aero gadget to buy…the list is endless, and the triathlon space has no end of guidance on these topics.

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7 Training Tweaks to Improve Your Triathlon Run

Posted April 10, 2013 by sourced

If you’ve been pouring over last year’s race results and have come to the conclusion that your triathlon run could use improvement, there are several ways to go about getting faster.

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Breakfast with Champions

Posted April 4, 2013 by sourced

Most masters runners have race buddies — those friends we see a few hours several times a year, whom we only know in running shorts or sweats, whose jobs we can’t describe and whose homes we’ve never visited.

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27 Ways to Run Better Every Day

Posted March 28, 2013 by sourced

Yet consistency is the most essential piece of every training program. It’s the one thing—perhaps the only one—that every coach, physiologist, and medical expert agrees on.

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What Do I Eat The Night Before A Race?

Posted March 21, 2013 by sourced

What do I eat the night before a race? Do I have to have a special meal or follow a strict diet the day before? Do I ever have a beer or a glass of wine?

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Avoid the Binge

Posted March 18, 2013 by sourced

Everyone knows what it’s like to be getting ready for bed, but instead of slipping under the covers you head to the kitchen. What should be a glass of water turns into a bowl of cereal, which snowballs into leftovers and a bowl of ice cream.

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Ten Training Tips from Bernard Lagat, Dathan Ritzenhein, and Abdi Abdirahaman

Posted March 16, 2013 by sourced

In the course of talking to Bernard, Abdi and Dathan we realized that in talking about their own training they had a lot of training tips that apply universally to running.

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10 Post-Run Drinks to Fuel Fast Recovery

Posted March 8, 2013 by sourced

By Matthew G. Kadey, M.Sc., R.D. – Runner’s World | Active.com You just finished a run on a warm day and you’re hot, tired, and thirsty. Of course you could reach for your favorite neon-hued sports drink, and there’s nothing wrong with that. But runners often forget all the other options out there. In fact, […]

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Functional Strength Training Basics for Endurance Athletes

Posted March 7, 2013 by sourced

As an athlete, you know the importance of sport-specific training. You can’t run a marathon if you don’t run. You can’t race a triathlon if you don’t swim, bike and run. You certainly won’t do any of these things if you are injured.

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5 Phases to Speed Up Your Running Recovery

Posted March 4, 2013 by sourced

Success in endurance running events has less to do with your fitness than it does with your ability to handle the associated physical and mental fatigue. Being able to bounce back, in other words, is a critical success factor.

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