Looking Ahead to Fall Racing
    
Check out some of our upcoming races!

August 20: Sprint Triathlon in Wakefield, NC

September 9: Carolina Cup Open Water Invitational in Seven Lakes, NC

September 16: Reach the Beach in Benson, NC

September 16: Sola Hot Mini 5K in Raleigh NC

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

September 30: 2023 Triangle Open Water Hurricane Swim presented by Swivel Bottle in Pittsboro, NC

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

October 7: Oxford Run for Hope in Oxford, 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

SEE OUR RACE SCHEDULE

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.

In the 8 years prior to his role with the Panthers, Jim provided physical therapy services to the men and women of the United States Army Special Operations at Fort Bragg, North Carolina as a member of the Tactical Human Optimization Rapid Rehabilitation and Reconditioning (THOR3) program. The mission of this program was to provide the highest level of sports performance training and rehabilitation services to meet the physical and mental demands of our nation's most elite soldiers.

Additionally, Jim has worked at Duke Sports Medicine, North Carolina State University, and Trinity College in both athletic trainer and physical therapist roles. Currently, he serves as an assistant instructor for Double E Education's dry needling courses. He is a certified athletic trainer (ATC) through the National Athletic Trainers' Association (NATA) as well as a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

Jim's professional interests include injury monitoring/management, injury prevention, running injuries as well as return to sport readiness.

Jim is an avid cyclist and triathlete as well as a 9x Ironman distance triathlon finisher. He lives in Raleigh, NC with his wife Melissa and two dogs Betty Boop and Maple.

Hamstring Mobility – Assisted Leg Lowering

Can’t touch your toes or have low back pain on the bike? Hamstring tightness is extremely common in runners, cyclists, and triathletes and could be one of many reasons for low back pain.

One of the easiest ways to improve your mobility either before or after a workout is by performing the Assisted Leg Lowering exercise. All you need is a super band or yoga strap to help make this exercise easier. A progression is to perform this movement without any band at all.

How to perform:

 - Laying on your back, put a strap/belt around the heel of one of your feet and then lift BOTH legs to approximately 90 degrees of hip flexion (picture 1)

 - From here, make sure to tighten your abdominal muscles so that you are bracing slightly and you feel your low back press into the floor. You’ll want to maintain this THROUGHOUT THE ENTIRE MOVEMENT.

 - Next, you lower the other leg that is not attached to the strap all the way to the floor. You should feel a stretch in the leg that is being held back. This is the goal! You may feel this leg get “pulled” with the moving leg so use that strap to keep it high and maximize the stretch you feel.
 
You can find the entire video here: https://www.youtube.com/watch?v=QgqXLmwjdrg

August 10K Strava Challenge
    
Participants who record a 10k run between August 1 and August 31 will be entered in a drawing to win a $100 Inside-Out Sports gift card! FS Series Strava challenges are a great way to push yourself to reach new fitness goals, try different workouts, connect with other athletes, and hold yourself accountable!

FS SERIES STRAVA CLUB
       
FOLLOW FS SERIES

Join the FS Series Strava Club page and follow FS Series on Strava to join the August 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
    
The Wakefield Sprint Triathlon will be held on August 20th at the Rex Wellness Center of Wakefield. The 250-yard pool swim will take place in the REX Wellness Center of Wakefield's lap pool. The bike course is perfect for beginner triathletes with nice flats and a few small climbs. To finish the race, athletes will enjoy a 2 mile run through nearby neighborhoods. The same transition area will be used for all phases. Don’t miss out on this summertime triathlon!

Sprint Triathlon - Wakefield

Race Highlight
    
The Battle at Buckhorn Sprint Triathlon will be held on September 30th at Buckhorn Lake, located approximately 10 miles from downtown Wilson. The swim will be a 750-meter triangular swim in Buckhorn Lake. The 17-mile bike course will feature a rolling design with all right-hand turns. The 5k run will be a 2-lap out-and-back flat course. Buckhorn Triathlon is a USA Triathlon sanctioned event. Register today!

Battle at Buckhorn Sprint Triathlon

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

NC RACE SERIES