A monthly newsletter from Vital Fitness Testing | January 2026

Business Updates:

We have now been open for over 2 months! We are performing most studies on the

treadmill, though we have seen more cyclists during the January freeze. We continue to

refine our processes from warm up to exercise protocols to quick post-test review to

reporting format. Our goal is to perfect every step of the process with customized

protocols that work for everyone and information that is practical and helpful. If we don’t

get it right the first time, we will bring you back for retesting until we do. Most people

come in nervous and slightly intimidated, but I think almost everyone has found the

experience fun and positive. A majority of our clients plan to come back to recheck their

numbers, and all agree that our location cannot be beat! We are still looking to partner

with other fitness and wellness related groups and businesses. If you have ideas or

connections, don’t hesitate to reach out.

Exciting News:

1. Erin Hurley has become an integral part of our team. Erin is a native Rhode Islander. She graduated from URI this past spring with a degree in exercise science, and she ran cross-country and track all four years. Erin was the assistant

coach for cross country at North Kingstown High School this fall, and I was fortunate to meet her through some mutual acquaintances. Erin is what I like to call “quiet but deadly.” She is a powerful runner, very knowledgeable, and always

thinking. When she speaks, I have learned to listen! Though you would never hear it from her, she is also an accomplished pianist. We may collaborate on a business jingle!

2. We have partnered as a sponsor with the Rhode

Island Grand Prix (RIGP), a series of road races with

teams competing for standing and prizes at the end of

the running season. All RIGP members and teams are

eligible for discounted VO2 max testing. Also, we are

going to host a “VO2 Max Demo Day” for participants

on March 7th (more details coming soon!)

3. We are working on partnerships with some of the local high schools with the hope

of having “team testing” days to help cross country coaches (and possibly other

sporting teams) evaluate and develop their runners/athletes. We are planning on

making a presentation to the Rhode Island Interscholastic League (RIIL) at

coaches’ meetings to discuss offering our services in a way that is affordable and

mutually beneficial for high school athletes. We want to help young athletes reach

their potential.

4. We now have Wickford Run Club beanies in stock. Thank you to our friend JudyAnn

for getting our swag started and Sol Stitch for providing some awesome embroidery.

Wickford Run Club:

Our run/walk club numbers have dwindled a bit over the past few weeks due to the frigid temperatures, but we are still getting out there as much as we can! We meet every Saturday at 9 am. Two weeks ago we had to cancel because of below zero temperatures and a looming blizzard, but two dedicated (slightly crazy) runners still showed up to

run. This past Saturday (1/31/26), we had 5 runners brave five degrees and a stiff north wind for a run through Wickford

(walkers stayed inside).

Check out our Instagram page

@vitalfitnesstesting for each week’s routes

and special announcements. You can also check out run club swag (limited to hats right now) on our social sites. The blue Wickford Run Club beanies are $20 and the gray beanies are $25. Let us know if you are interested in purchasing one- there are a few left!

A quick review of the importance of listening to one’s body (by Dr. Z):

I am an aging pediatric cardiologist, not a back expert, so I am coming at this from a

personal point of view with a little bit of wisdom thrown in. Like most runners, I am often

my worst enemy, always trying to push myself, even when injured. This past July, I

herniated my L4-L5 disc, related to overly aggressive training followed by a few days of

intense lawn work and outside projects. My back was sending me signals (pain and

stiffness), but I ignored them, intent on continuing my training regimen and getting work

done in the yard. I ended up with severe sciatica.

Most sciatica from disc herniation can be rehabbed with rest, stretching, physical

therapy, and core strengthening. Over three months, each time I made forward

progress, I regressed, always related to overdoing it too quickly and/or a specific

re-injury. The third exacerbation put me in such a state of continuous, disabling,

sleep-deprived pain, unresponsive to all noninvasive measures, that I was forced to

proceed with surgical decompression (laminectomy and partial discectomy). I am

imparting the following so that no one reading this has to go through what I went

through (as an aside, though I have not been able to consistently run since my initial

injury, I am hoping with continued successful back rehabilitation to hit the road in

another month or so). Okay, here it goes:

1. Running does not increase the risk for back injury or disc disease. If anything,

consistent running over a lifetime probably lessens the risk of disc disease. Also, in

select individuals with different spine problems, running may prove beneficial, both

preventatively and for recovery.

2. With aging, most individuals develop some degree of degenerative spinal disease

including bulging discs. Pain and stiffness are warning signs. In such individuals,

running may unmask (not cause) degenerative spinal conditions. It is important to

listen to your body, possibly back off on running if experiencing back pain, seek its

cause, and await clearance by a healthcare professional.

3. If you suffer acute sciatica from disc herniation (the most common cause of sciatica),

running when symptomatic will worsen pain and delay recovery. Patience is key with

gradual rebuilding of core strength, stretching, resumption of walking, and then

following a guided stepwise program of increasing different exercises and their

intensity, the pace of which is determined by symptoms. Do not start running until all

pain has resolved. Stop or pull back if pain evolves during a run. Working with a

physical therapist may be beneficial as you transition back onto the road.

4. I would highly recommend preventative maintenance. As noted by Stuart MacGill, the

“back mechanic,” there are 3 back exercises that stabilize the spine and lessen the

risk of acute spinal injury (search MacGill’s 3 back exercises). I now do the “big three”

2-3 times daily in addition to other core work. My old track coach in college (usually in

the middle of core strengthening torture sessions) constantly emphasized that

running was all about the core. He was clearly spot on!

5. In addition to your back, be good to your other joints, especially your knees and hips.

Pull back from training when experiencing pain. Consider taking days off from running

and focusing on cross training or strength work. Seek an expert’s opinion, and when

you go, make sure the professional understands your goal is to get back on the road.

Over my running career, I have experienced multiple injuries, mostly knee and Achilles

tendon problems, usually resulting from ramping up too quickly or overuse. It is easy in

retrospect to judge one’s own actions as being a bit irrational, but I now realize, as

noted above, that I have been my own worst enemy. In my old age, I now preach the

message that you have to listen to your body and heed its warnings or you will suffer

the consequences. This is especially true for us as we age.

If you have questions, comments, or a desire to learn more about a specific exercise

related topic, please e-mail vitalfitnesstesting@google.com We believe exercise is the

best medicine, and knowing your numbers may help jumpstart your wellness or fitness

journey! We have gift certificates available online or in person. Spring is right around the

corner. Come see us!