Recipes for the Runner: Unconventional Uses for Your Recovery Drink Mix

Posted on May 25, 2016 in Nutrition


Image from Fit Foodie Finds

Around here, we’re all about proper recovery. It’s critical to eat and drink the right stuff at the right times, and to help you with that we offer plenty of recovery drink mix options. But if you, like us, get bored with the routine of mixing your recovery drink mix in water, milk, or whatever liquid is handy day in and day out, it may be time to expand your horizons. There are a multitude of post-run recipes you can make with your protein or recovery drink mix, and we want to help jump-start your creativity with a series of recipes using some of the drink mixes we carry.

This super simple recipe offers plenty of variations, and makes an ideal post-run treat. You might even choose to package the cookies individually and take one or two on a 4+ hour run, as each cookie provides a bit of carbs, fat, and protein which your body needs on very long runs. Afternoon post-run treat with a glass of almond milk, anyone?! Replace the egg with ½ cup applesauce or one mashed banana to make them vegan (if vegan protein powder is used). For ours, we used Hammer’s Chocolate Vegan Protein, which made the final product light on the carbs, but using a recovery drink that includes carbohydrate would remedy that. FYI, everything we currently carry, except Hammer Vegan and Hammer Whey will include carbs as well as protein.

Chocolate Protein Cookies


Image from Fit Foodie Finds

Recipe adapted from Fit Foodie Finds

Makes about 20 small cookies


  • 1 1/2 cup smooth peanut butter
  • 2 scoops (2/3 cup) chocolate protein powder
  • 1/3 cup brown sugar
  • 2 Tbsp cocoa powder
  • 1 egg
  • ½ cup almond milk


Preheat oven to 350ºF.

In the bowl of a standing mixer, combine all ingredients except the almond milk.

Mix thoroughly until a thick dough forms. Slowly add the almond milk while continuing to mix.

Scoop the dough by about 2 tablespoons onto a cookie sheet lined with parchment paper. Using a fork, criss-cross the top of each cookie.

Bake for about 10-12 minutes. Remove from the oven and let cool on the sheet for about 10 minutes.


Nutrition Facts

Approximate per cookie (using Hammer Chocolate Vegan Protein): Calories 116 Fat 8 grams Saturated Fat 2 grams Cholesterol 10 mg Sodium 86 mg Carbohydrates 7 gramsFiber 1 grams Sugars 5 grams Protein 6 grams


Shop all Recovery Drink Mixes

Contest: Win a Free Pair of the Brooks Neuro

Posted on May 24, 2016 in Gear Running Shoes

Screen Shot 2016-05-24 at 8.20.03 AM

The Brooks Neuro is a crazy looking shoe, but there is a method to the madness. With the Neuro, Brooks set out to create a fast performance shoe with dynamic movement to work with the foot. The result is a very flexible, responsive shoe.

You can think of the shoe as an extension of the Brooks Pure line. However, where the Pure shoes were about natural movement through simplicity, the Neuro looks to encourage natural movement through engineering.

The unique look of the Neuro is the result of Propulsion Pods. These pods allow for multi-directional flexibility and cushioning. Additionally, the pods are combined with a gearing mechanism pattern, which splits the shoe into heel and forefoot units. The concept of this split is to create a more powerful push off.

A Rounded Heel shape is borrowed from the Pure line and helps ease the foot into the ground strike. Combined with Guidance Plates, the shoes platform uses passive support to help keep the foot stable.

A unique lacing structure called a Hammock System wraps completely around and under the foot to create a secure cradle fit in the midfoot. The shoe also has a very flexible heel cup and light weight upper for a comfortable feel.

m_brooks_neuro w_brooks_neuro

| Men’s Brooks Neuro | Women’s Brooks Neuro |

Enter the Contest

Don’t take our word for it. We would like to give the chance at trying out this unique shoe, courtesy of Running Warehouse and Brooks. We are giving away a free pair of Brooks Neuro running shoes to two winners. Entering the contest is easy – just fill in your name, email address, and answer a few questions in the form field below and you’re entered to win. Contest ends Thursday, May 26, 2016 at 12:00 pm PST.

Update: Contest has ended and random winners have been selected.

Entry 473: Todd S. who responded his current running shoe is the New Balance Zante

Entry 904: Doug J. who responded his current running shoe is the Brooks Pure Flow



2016 Nike FREE Running Shoes Get Rebooted

Posted on May 23, 2016 in Uncategorized

2016NikeFREELineUp copy

For 2016, the Nike FREE running line-up is all new. Last year there were three Nike FREE models: FREE 3.0 Flyknit (MSRP $140), FREE 4.0 Flyknit (MSRP $120) and FREE 5.0 (MSRP $100). This year there are four models: FREE RN Motion (MSRP $150), FREE RN Flyknit (MSRP $130), FREE RN (MSRP $100) and FREE RN Distance (MSRP $120).


| Men’s Nike FREE RN Motion | Women’s Nike FREE RN Motion |

You may have noticed each 2016 FREE shoe has RN in the model name and it doesn’t mean registered nurse. RN is an abbreviation for run, and is used to distinguish the FREE running models from FREE fitness training models. In addition to RN being added to the model name, a major update to the FREE RN line is the inclusion of a Lunar core foam. The use of the Lunar core foam does not significantly change how the FREE RN models feel compared to their predecessors, but the new models are just a touch softer. The one exception is the FREE RN Distance, where the Lunar core foam delivers a noticeably softer ride than any other FREE models, past or present.


| Men’s Nike FREE RN Flyknit | Women’s Nike FREE RN Flyknit |

Another big change with the FREE RN line is how the sole of the shoe functions. The FREE RN Motion gets a stand alone design, and it is the most flexible and expansive platform of the FREE RN shoes. The foot lengthens and widens during ground contact and the FREE RN Motion platform is designed to work with this movement to the greatest degree. In this respect, the FREE RN Motion is the most “FREE” shoe in the line-up and is the closest to barefoot. Thus, it replaces the 3.0 Flyknit in an evolutionary manner. And like the 3.0 Flyknit, the FREE RN Motion has a 4mm heel-toe offset and a Flyknit upper.


| Men’s Nike FREE RN | Women’s Nike FREE RN |

The FREE RN Flyknit and FREE RN have a platform which is designed to have greater expansion than the 2015 FREE shoes, but is not as expansive as the FREE RN Motion. The FREE RN Flyknit and FREE RN replace the FREE 4.0 Flynknit and FREE 5.0, respectively. However, the 4.0 had a 6mm offset and the 5.0 had an 8mm offset. Both the FREE RN Flyknit and FREE RN have 8mm offsets. In fact, they have the same platform. The difference between the two shoes is the upper. The Flyknit is more sock-like and allows for greater freedom of movement compared to the engineered mesh upper of the FREE RN. Additionally, the Flyknit upper results in greater toe spring, making the shoe feel more dynamic than the regular FREE RN.

FREERNDistance WFREERNDistance

| Men’s Nike FREE RN Distance | Women’s Nike FREE RN Distance |

The FREE RN Distance is a stand alone shoe within the FREE arena. It not only has a Lunar core foam, it also has an accordion-like midsole design similar to the LunaRacer and LunarTempo. This design contributes to the soft underfoot feel of the FREE RN Distance. Another distinction with the FREE RN Distance among the new FREE RN shoes is the flexibility cut pattern of the midsole/outsole. The pattern is similar to the FREE 5.0 pattern, but is more filled in. So, in contrast to the other FREE RN shoes, which got more expansive, the FREE RN Distance is less expansive than previous free models. As such, the FREE RN Distance is a bit more similar to other Nike running shoes and is a little less “FREE-like”.


FREE RN Motion: Platform expands more than other FREE RN models and previous models. With a 4mm offset, this model replaces the FREE 3.0 Flyknit.

FREE RN Flyknit: Platform expands more than previous FREE models but not as much as the FREE RN Motion. Replaces the Free 4.0 Flyknit, but has an 8mm offset compared to the 6mm offset of the 4.0.

FREE RN: Same platform as the FREE RN Flyknit, but the upper is not as flexible. In fact, the upper is not as pliable as the FREE 5.0 that this model replaces. Both the 5.0 and the FREE RN have 8mm offsets.

FREE RN Distance: Fusion of Lunar and FREE to produce a daily running shoe. The ride is much softer feeling than the other FREE RN models.




Running Apparel Spotlight: BOA Men’s 3.5″ Split Short

Posted on May 19, 2016 in Gear Running Apparel


The Galaxy 1″ BOA Split Short in all of its cross country team glory (Credit: Piedmont HS XC)

BOA is known for their colorful and unique print split shorts. In fact, the BOA Men’s 1″ Split Short is the #1 best seller apparel item on our whole website. It’s a style loved by track and field athletes, cross country stars, and avid runners that want to feel nothing but the breeze against their legs. It is the embodiment of bold, and follows in the footsteps of great runners past. The 1″ split is definitely not for the faint of heart. That being said, some of us just can’t imagine wearing something so short, and that’s okay too. For those of us who have serious split short envy but opt out of the 1″ inseam club, we now have an option with a bit more length that still provides us with the freedom of a split short and that quintessentially eye-catching BOA style.


The 1″ split (L) vs the 3.5″ split (R)

Introducing the BOA Men’s 3.5″ Split Short. With two extra inches of inseam, the 3.5″ option is great for runners who just want a little more coverage and don’t want to miss out on any of that boldly printed split short swag. With six vivacious prints to choose from, there’s no way you’re missing out on all that is grand about running in split shorts.


Shop all BOA Running Apparel: Men’s | Women’s


Running Injury Treatment: Plantar Fasciitis

Posted on May 18, 2016 in Gear


One of the most common, most painful, most grueling injuries a runner can get is Plantar Fasciitis, or affectionately known as Runner’s Heel. It is characterized by a sharp pain in the heel and arch of your foot, and though the mechanics of plantar fasciitis are still somewhat unknown, it is generally agreed upon that it comes from repeated micro tears in the tendon itself (usually due to excessive over-pronation, too many hills or too much speed, and/or not enough calf stretching). The repeated stress on the plantar fascia tendon does not allow the body to heal the tears quickly enough, resulting in inflammation and/or repeated tearing of the tendon. Approximately 10% of runners will experience a PF injury at some point during their running career. As a side note, you should be aware that there are many other soft tissue disorders that mimic PF, so we suggest seeing a doctor to confirm your diagnosis before you start self-treating your pain.

Once you know that the pain you are dealing with is indeed Plantar Fasciitis, it’s time to give yourself a break – literally. Runners hate that, and believe us, we get it. Rest is going to be what you need to fully recover as quickly as possible. Beyond that, using certain massage tools will also help speed up your recovery. Running Warehouse is stocked with massage products, but here are a few of our staff favorites that have helped us personally with cases of PF.

Trigger Point Grid X Foam Roller – MSRP: $55.00

trigger_point_grid_x_foam_rollerIt just hurts so good. Painful when you use it right, this foam roller is perfect for massaging calves and achilles. Working out these muscles and stretching is a combo that helps cure your PF much faster than rest alone. The Trigger Point Grid X Foam Roller is the firmest roller Trigger Point carries (twice as firm as their OG Grid Foam Roller) and handles your toughest, tightest muscles.

Trigger Point NANO X Foot Roller – MSRP: $25.00

trigger_point_nano_x_foot_rollerWhere the Foam Roller might be a little cumbersome to bring with you and use throughout your busy day, the Trigger Point NANO X Foot Roller can easily fit into your purse or gym bag and go with you wherever your day may take you. It works well while you’re sitting or standing, at the office or at home. The Trigger Point NANO X Foot Roller is a higher density foam roller that is designed to help channel blood directly to the tissue you are massaging for increased flow and healing. The innovative design replicates the feel of a massage therapists finger tips, and it’s portable design means it travels with you to help relieve your aches and pains, and increase healing for your Plantar Fasciitis.

Pro-Tec Plantar Fasciitis Massage Balls – MSRP: $10.00

pro-tec_plantar_fasciitis_massage_ballsThese wooden massage balls are made of hard Maple and are perfect for rolling out your arch and helping to alleviate the heel pain caused by Plantar Fasciitis. You can target the pressure into deep tissue within your foot, helping to expedite the healing process. The Pro-Tec Plantar Fasciitis Massage Balls come in two different sizes; the smaller size is recommended for targeting the metatarsal and heel area, while the medium size is recommended for the arch region of your foot.

OS1st FS6 Performance Foot Sleeve – MSRP: $40.00

OS1st_FS6_Performance_Foot_Sleeve_PairsThese foot sleeves are awesome for wearing throughout your day (and night) to help lift and stabilize the plantar fascia. These sleeves provide 6 zones of support, and the graduated compression helps reduce the swelling you may be experiencing. You can wear them 24/7 – under socks while running, at night while you rest, as well as throughout your day.


Shop all Running Injury/Therapy Products


Hair Management Solutions for Running

Posted on May 17, 2016 in Gear Running Accessories


Long hair, don’t care. Except, I do care… when I’m running and my hair is all up in my grill. The struggle is real, folks. It is enough to drive a girl crazy, am I right?! And I don’t mean to limit this to just the ladies with long locks – dudes with terrific tresses are right there with us, too. When you’re on a run, you need your hair to be up and away. Managed. Straight up – it shouldn’t be on your mind as you work hard at running your best.

Here are a few hair management solutions that may help solve your running hair issues.


UV_half_buff_1Buffs are the Swiss Army Knives of the hair management world. With over 12 ways to wear them, using a Buff on the run is great because it offers a number of options for hair management. Headband, cap, scrunchy, do rag, hairband… whatever your pleasure. Some Buffs come with UV protection built in to help block out the sun’s harmful rays, and the lightweight fabric allows for excellent breathability and comfort next-to-skin. With moisture wicking fabric, Buffs also aid in moisture-management, and work great for wiping away sweat. The UV Half Buff comes in some seriously poppin’ prints for your styling pleasure, and though it is smaller (with arguably less ways to use it), it still provides some great options for keeping your hair out of your face on the run.


craft_cool_mesh_superlight_headbandHeadbands are great because they are fairly versatile. Wear them with your hair braided, bunned, or ponied; high pony, low pony, two ponies, or if your hair is short enough to be worn down; a headband will work with any of these situations. Headbands hold those annoying little whispies back from your face, and help channel your hair back and away and off the nape of your neck. It’s important when buying a headband to consider a few things. It should fit snugly to your head and not slide up while you run, while also not squeezing your head so hard that it induces a headache. You should also take into consideration the season you’re running in. A thermal headband might hold your hair in place perfectly, but in the summer months may cause you to overheat. Since it’s almost summer now, we’re digging the Craft Cool Mesh Superlight Headband.


nike_printed_headbands_assortedElastic hairbands are designed to hold your hair back from your face securely and with a minimal profile. This is my personal preference, as most other headband/hat options heat me up too much on the run. My challenge? Finding an elastic band that holds up. I hate having a band that stretches out almost immediately, or slides off my head easily. It’s the ultimate betrayal. The Nike Printed Headbands have a silicone stripe that helps grip to your hair and prevents that annoying slippage. It’s also made with high quality elastic that will maintain it’s stretch for many runs.


No matter the length of your hair, hats provide hair management with an added bonus of sun protection. Since hats cover your head, you get more protection from the sun and the shade helps to keep you cool. Many hats provide hair management with a hole for your pony tail or braid to fit through in the back. Ladies who are looking for something fresh and stylish, the Saucony Women’s Freedom Cap is ultra lightweight and constructed with mesh to keep you feeling airy and dry, and your hair under control. For chicks or dudes looking for a hat to pull the reins in on their flowing locks, the Brooks Run Thru Hat provides a great unisex hat for hair management.


Shop all Hats & Headwear: Men’s | Women’s



Saucony Ride 9 vs Ride 8 Comparison Review

Posted on May 16, 2016 in Gear Running Shoes


A bit smoother and quicker than it’s predecessor, the Ride 9 is a more refined mileage hog.

The Ride is Saucony’s go-to neutral running shoe – the type of shoe where one logs most of their weekly miles. It competes with the Nike Pegasus, ASICS Cumulus, Brooks Ghost and the like. As a mainstay, major changes between updates are often minor. However, with the Ride 9 there are two major changes. 1. Everun cushioning replaces PowerGrid. 2. The outsole pattern has been updated to the TRI-FLEX design. But do these changes really affect how the shoe feels or performs?

During a side-by-side comparison (one on each foot) between the Ride 9 and Ride 8, the 9 felt like a much smoother ride. The shoe seemed to disappear under foot. In contrast, the 8 was very noticeable on foot. It seemed like you could feel the 8 compress upon contact, roll forward through a couple of transition points and then rebound at toe-off. However, during back to back runs (same shoe on both feet) the shoes feel very similar. The 9 does feel a touch smoother and quicker.


Ride 8 (L) Ride 9 (R)

I attribute the smoother ride to the change in outsole pattern and depth of grooves up into the midsole. Both shoes have many parts to the sole pattern, but the Ride 9 is more unified. The Ride 8 has three deep grooves in the lateral heel and the 9 has five very shallow grooves. Both designs allow for good compression upon impact and are made with SRC (Super Rebound Compound). However, on version 8, this compression is concentrated into two segments. On version 9, it is spread out over a larger area of the midsole. As such, the feeling is one of continuity instead of compartmentalization.

The quicker feel of the Ride 9 could be attributed to the continuity of the outsole, but it might also be the inclusion of Everun. Everun is a thermalplastic polyurehthane that has better energy return than the rest of the midsole foam. In the 9, Everun is placed directly beneath where the insole sits and runs the entire length of the shoe. This positioning adds to the sense of continuity that the 9 creates during ground contact. No matter where force is being applied, Everun is right there under the insole. In the Ride 8, PowerGrid was set into the midsole.

Both shoes strike a balance between firm and soft. This middle of the road cushioning feel makes for a versatile shoe. There is give for comfortable longer runs and enough responsiveness for faster days. In this sense, the two shoes feel the same. The Ride 9 simply feels more refined.

MensSauconyRide9   WomensSauconyRide9

( Men’s Saucony Ride 9 ) | ( Women’s Saucony Ride 9 )

With regards to fit, the two shoes are similar. The toebox shapes seem identical and provide a good medium fit. The Ride 9 does have a little more volume in the midfoot and does a better job of snugging down on a lower volume foot and opening up for a higher volume foot. The fit of the Ride 8 was better for low-to-medium volume feet. The tongue, heel collar, and heel all fit the same and provide a snug, secure feel. The mesh upper is quite similar between the two shoes, with both providing good breathability. Yet, the small details on the 9 come together to create a more sophisticated look.

The Ride 9 is a better shoe. It’s more polished. There wasn’t anything wrong with the 8, but the 9 is smoother, more refined, and is even a little lighter.

Tech Specs

Saucony Ride 9 – MSRP $120.00

Stack height: 27mm heel, 19 mm forefoot, 8mm heel-toe offset

Weight: 9.2 oz (men’s size 9), 8.0 oz (women’s size 8)


Global Running Day

Posted on May 12, 2016 in Run Life Running Events


A run can be such a personal experience: the rhythm of my breaths syncing perfectly with reflections from my life. Those first jarring steps amplify the stressors of my environment, the reasons the run is so necessary to begin with. As my blood catches up to my muscles’ fury of activity, these movements become lubricated. My worries fade away with the beat of my feet against the Earth – it feels right. I become content, grateful for my many gifts, in control of my life from a higher level. Nothing can stop me.

But I’m not alone. Every day, many millions of people take those same jarring steps. They do so with the knowledge that it will get better, and then everything will be better.

On June 1st, we will celebrate Global Running Day. On this day, let’s close our eyes and move our daily run around the world. Turn the run through the park to a run along the River Seine, our neighborhood loop into a journey up the Inca Trail, a fartlek with the world’s best in the Rift Valley, or an excursion dodging rickshaws in Mumbai. Lets appreciate how big, yet how small our world of runners really is.

I’ve been extremely fortunate to experience some surreal moments through my running, hardly any as fulfilling as a finish line buzzing with dozen different languages, all speaking the same words; people with infinitely different stories, but the same pathway to the destination.

Pledge to run with me on June 1st, and help us reach our goal of one million more kids starting on the same path.


Running Hydration: Nike Trail Kiger Vest

Posted on May 11, 2016 in Gear Running Accessories


When it comes to finding your best hydration vest, there are a few features that prove necessary. First, there’s the fit. It has to feel secure and comfortable while you run to prevent the discomfort of bouncing or the irritation of chafing. Second, there’s the storage capacity. This will determine the quantity of hydration and other essentials you can bring with you, and ultimately, how far and long you can run.

Nike has come at us with the Trail Kiger Vest, their maiden voyage into trail hydration gear, and they hit both of these nails on the head. Nike worked with trail athletes who had a demand for a pack that would perform well for their hydration needs.


loren_half_dome_hike_run_6We asked our wear-tester, Loren, about how he liked the fit of the Trail Kiger. Loren is a trail runner, ultramarathoner, and Running Warehouse Web Content copy writer, and he commented that “it isn’t too light, or too heavy – its rigidity and weight are really even and contour well to the body.” He went on to say that the fit was ultimately the feature that stood out to him. The vest is built with flexible mesh, designed to contour to your body’s shape for a close fit. But it’s not too flexible – with a limited stretch, the construction ensures that you will feel more stability and less bounce as you run. The structured mesh shoulder straps and back panels provide breathability and comfort, while the two front-clip adjustable straps provide an easy way to customize the fit.


nike_trail_kiger_vest_7The capacity of this vest allows for a wide variety of runs, and Loren commented that the Trail Kiger Vest seemed well suited to everything from trail races to shorter adventure runs (less than 40 miles). Loren elaborated, “It has just enough capacity for long ultras, and the mid zip in the back makes it easy to load and provides a good amount of storage capacity.”


Shop all Nike Running Accessories.


Running Nutrition: PowerBar Simple Fruit Energy Food

Posted on May 10, 2016 in Nutrition


What if running nutrition was simple?

Well, it isn’t always simple, and part of that is because runners have varied nutritional needs and preferences. But if you’re looking for nutrition to fuel your run that consists of simple ingredients, made with real fruit and no artificial flavors or preservatives, Simple Fruit from PowerBar could be your simple solution.

Few Ingredients

The label on the back of each packet of Simple Fruit energy food has very few ingredients – and an added bonus is that they are all words you can pronounce.


Simple sugars found in many gels might cause a spike in energy and then a crash, but the maltodextrin in Simple Fruit provides a steady release of energy. Using Simple Fruit energy food for on-the-run energy provides you with a 2:1 glucose to fructose blend which helps to provide more energy than by just fueling with glucose alone.


You’ll find the consistency of Simple Fruit to be thinner than most gels, which can make it easier to get down.


It does taste like real fruit, with a little extra sweetness. If you have a sweet tooth, Simple Fruit will be right up your alley.

We carry three flavors: Apple Mixed Berry, Apple Orange Lemon, and Apple Pear Raspberry. Each pack comes with 100 calories of energy (the same as a standard gel), and even though the packs are a little larger than the traditional gel, it is still small enough to fit into most gel sized pockets.

Shop all PowerBar Running Nutrition.


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