Looking Ahead to Fall Racing

Check out some of our upcoming races!

September 16: 2023 SHBHU Java Jive Jog in Cary, NC

September 16: Reach the Beach in Benson, NC

September 16: Sola Hot Mini 5K in Raleigh NC

September 17: Canes 5K presented by UNC Health and assisted by Raleigh Orthopedic in Raleigh, NC

September 23: 2023 Bond Brothers 5K in Cary, NC

September 23: 2023 Triangle Open Water Hurricane Swim presented by Swivel Bottle in Pittsboro, NC

September 30: Battle at Buckhorn Sprint Triathlon in Sims, NC

October 14: Live Like Ryan 5K in Knightdale, NC

October 14: The Annual Cupcake Run at Brier Creek in Raleigh, NC

October 28: 2023 American Tobacco Trail 10-Miler and 4-Miler in Apex, NC

October 28: Day of the Dead 5K 2023 in Raleigh, NC

October 29: RDC Marathon, Half Marathon, 10K, and 5K in Durham, NC


Lead Out Physical Therapy, LLC

Jim Fernandes PT, DPT, ATC, CSCS

Owner/Founder

Dr. Jim Fernandes is the founder of Lead Out Physical Therapy, LLC. Prior to starting LOPT, Jim served as an assistant athletic trainer and physical therapist with the Carolina Panthers of the National Football League.

For more information about Jim and scheduling appointments, visit www.leadoutpt.com.

Hip Flexor Mobility – Couch Stretch

“Sitting is the new smoking.” That includes on the bike…our hip flexors can get really tight simply from the vast amounts of sitting we do daily. While riding can be extremely beneficial to our health and is a big part of triathlon, the hip flexors tend to be shortened as a result of all the time on the bike.

One great way to stay ahead of this and recover after some lengthy time on the saddle would be to add this mobility exercise to your daily routine. This can be extremely helpful if your job requires a lot of sitting and you tend to complete your runs after work. Take just a couple minutes to work on this and see how you feel.

How to perform:.

Use a pad under your knee for comfort. Kneel down on the pad an put your toes/foot onto your couch, a bench, or a chair in order to create a ton of knee flexion.
From here, make sure to tighten your abdominal muscles some to allow you to create a posterior pelvic tilt (rotate your hips back). You can also use a foam roller and compress down with your hands to create some abdominal tension as well.
Then, if you don’t already feel a strong pull through the front of your kneeling leg, you can lunge forward slightly until you do.
For recovery, try and hold 1-2 mins for 1-2 reps each leg. For preparation of running/after work/riding, then just perform 3-5 reps holding anywhere from 5-10 seconds each.
You can find the entire video here: https://www.youtube.com/shorts/1MJyJjwZNEg

FS Series Strava Club

Join the FS Series Strava Club page and follow FS Series on Strava to join the September Strava Challenge! We will be introducing more challenges on this page throughout the year, but it’s also a place to connect with other local athletes. This club is a spot for posting encouragements, accomplishments, Raleigh/NC running questions, running tips, and more. We can't wait to connect with you on Strava. - FS Series team

Race Highlight

Come on out for either a full or half marathon, 10K, or 5K on Sunday, October 29th! The RDC Marathon is hosted in Durham, NC drawing participants from Raleigh, Durham, Chapel Hill, and across the country.

This USATF-certified, Boston Qualifier course features the iconic American Tobacco Trail and finishes at The Streets at Southpoint in Durham, NC. Participants have the perfect venue to wine, dine, shop, and run.

The RDC Marathon is proud to hold a 30% Boston qualifier (BQ) rate!

NC Race Series

September 9: 2024 17th Annual North Hills 5K in Raleigh, NC

September 16: Sola Hot Mini 5K in Raleigh NC

October 14: The Annual Cupcake Run at Brier Creek in Raleigh, NC

October 28: 2023 American Tobacco Trail 10-Miler and 4-Miler in Apex, NC

November 23: Inside-Out Sports Turkey Trot in Cary, NC

November 23: Skinny Turkey in Raleigh, NC

December 9: Frosty Run in Wake Forest, NC