Archive for January, 2013

Brooks Ghost 5 ‘Soft Landing’ Giveaway

January 14th, 2013

The Ghost 5 is one heck of a shoe. But you don’t have to take our word for it – the folks at Runner’s World voted it an “Editor’s Choice” shoe for the third year in a row. Brooks is simply doing a lot of things right with the Ghost 5, and it’s worth a close look for any neutral runner who loves a great fit and smooth, soft landing mile after mile.

This contest has ended. Congrats to Mark in Washington and Hannah in Ohio, winners of our Brooks Ghost 5 ‘Soft Landing’ giveaway. Thank you to everyone who entered and look for our next contest soon!

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Running Trend: Footwear Color Craze

January 14th, 2013

In 2012 we kicked off the year with a few of our predictions for 2012 running trends, and we’re back to try our hand at trend-predicting again. First up: fantastical footwear colors! In 2012 we saw a spectrum of hues in nearly every color imaginable. But from what we’ve seen for both Spring and Fall 2013, this year footwear manufacturers are going to up the color ante even more. Here are some trends to look for:

Color on Color

We’ve seen bright shades on shoes for months now, but running footwear manufacturers are going to keep combining colors in creative and bold ways this year. Fuchsia and lime? Sure. Indigo with chartreuse and a dash of red? Why not. As you can see on the Salomon Speedcross 3 above, we think that this year, anything goes when it comes to color pairings.

Color Blocks

We’re also seeing a lot of shoes that are all (or nearly all) one bold color. The green Salomon XR Mission and salmon colored Nike LunarGlide 4 shown above are good examples of this trend.


You’ll be seeing more than just splashes of color on the footwear of 2013. Expect to see designs that incorporate a wide range of shapes and patterns to add greater visual depth to running shoes. Check out the orange Brooks PureFlow 2 above. The woven mesh upper creates a 3D look, accentuated by the fade pattern of the material.

If you’re the type of runner who likes to make a bold statement with your footwear, we think 2013 will be the perfect year for you.

Stay tuned for our next 2013 running trend prediction later this week!

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Merrell Ascend Glove Sneak Peek

January 11th, 2013

Merrell Ascend Glove Men's Shoe

For anyone not keeping track, a big story in 2013 is zero-drop running footwear with more cushion than the “barefoot” shoes of prior seasons. This geometry caters to runners who like a level platform but aren’t huge fans of the bare-bones pounding of models with little to no underfoot padding.

The Ascend Glove is Merrell’s solution for runners who want a zero-drop trail shoe with a bit of protection. Compared to the more minimal Trail Glove, the Ascend Glove should excel on more technical or rugged trails. According to Merrell, the Ascend Glove is expected to come in at 8 oz for the Men’s model.

What to Watch For

  • MotionMesh: A new open mesh pattern allows for optimal breathability and flexibility without compromising security.
  • Zero Drop: The Ascend Glove is designed with stack heights of 10.5mm in both the forefoot and heel to encourage an uninhibited stride.
  • Vibram Outsole: A lugged outsole offers durability as well as traction on a variety of terrain types.


Launch Date
July 2013 August 2013

Men’s Color
Zest Merrell Ascend Glove

Women’s Color
Black/Pink Merrell Ascend Glove

Merrell Ascend Glove Women's Shoe

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Saucony Carrera XC Sneak Peek

January 10th, 2013

Saucony Carrera XC Men's Shoe

Fresh for the 2013 cross country season is Saucony’s new Carrera XC. Saucony has long been a player in the XC market with their popular Shay and Kilkenny models. What’s been missing is an ultralight performance spike for the elite athlete. The Carrera XC should fill this void nicely, and at an expected 3.9 oz for a Men’s size 9 and 3.5oz for a Women’s size 8, we see it as a strong competitor to shoes like Nike’s Victory XC.

What to Watch For

  • Lightweight Upper: A thin mesh upper features FlexFilm overlays throughout for a secure and supportive fit.
  • Full Length Spike Plate: The six pin Pebax plate extends to the heel to provide unrelenting grip and torsional rigidity.


Launch Date
July 2013

Men’s Color
Slime/Vizipro Orange Carrera XC Spike

Women’s Color
Pink/Citron Carrera XC Spike

Saucony Carrera XC Women's Shoe

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Cross Training to Stay Fit Through Injury

January 10th, 2013

The 'Beer Gut Balance' is not a recommended exercise to help you stay fit.

Picture this: you’ve just heard these dreaded words from your doctor: ‘You need to take time off from running.’ Blerg! Maybe it’s shin splints, a stress fracture, runner’s knee or some other ugly injury. Take heart that there are things that you can do as you heal to protect the training gains you’ve made thus far. As always, make sure you check with your physician before starting any new training plan, especially if you are injured.

If you just sit on your kiester for 6-8 weeks while you recover from an injury, you’ll experience the effects of training reversibility. The key to maintaining your level of fitness while recovering from an injury is cross training.

There are a variety of activities that runners can do to cross-train. You should be able to find one that won’t aggravate your injury. A few of our favorite cross-training activities are swimming, cycling, hitting the elliptical, and water running. Certain injuries will keep you from doing some of these activities, but you can water run, or “aqua jog,” through most injuries.

Stay Consistent

It can be easy to get discouraged when you’re trying to recover from a running injury – especially about 3 weeks in, when you’re really starting to itch for a run and you’ve got over a month of recovery ahead of you. Even when it’s hard, do your best to stay consistent with your cross-training workouts, because they’ll help you hold onto your fitness while your body heals. Write your current running goal out and post it somewhere you’ll see it often, to remind yourself why you’re dealing with the monotony of cross training while you can’t run.

Enjoy the Challenge

You typically wouldn’t deviate from your running routine, so try to look at the recovery process as a chance to try something new. Mix up your workouts to keep yourself interested, and to mirror the running workouts you would be doing if you weren’t injured. If you typically run hard interval repeats on Mondays, and log long easy mileage on Wednesdays, then cross-train with a hard interval workout on Mondays and a long easy session on Wednesdays. Make sure you’re working above 70% of your VO2 max at least a few times each week, to help you maintain your aerobic fitness.

Make a Slow Comeback

Fast forward several weeks: you’ve patiently worked through hours of cross training sessions to keep your fitness on (kudos!). When your doctor clears you to run, you’ll probably want to lace up your trainers and head out for endless miles of road or trail. Hold it right there. Jumping back in too quickly following an injury can cause you to aggravate the condition you’ve worked so hard to fix.

Ease back into running slowly by starting out with very short easy runs (we’re talking ten minutes, max) on soft surfaces. If you’re having trouble limiting your mileage during the first week or two after you’re cleared to run, just think of all those pruny-toed hours spent aqua jogging in the pool. Remember: running is a privilege, not a right – respect your body accordingly.

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Women’s Running Shoes: A Few Faves from 2012

January 9th, 2013

2012 came and went, leaving us with fond memories of the Games in London, epic moments at our own races, and a collection of exceptional running shoes. Here’s a spotlight on five of our best selling women’s running shoes from 2012.

Asics Gel Nimbus
If you’re on the prowl for a supremely cushioned, neutral daily trainer, the Asics Gel Nimbus 14 would definitely get a second date. And after a month you’ll probably want to elope. The shoe has that comfy Asics step-in feel, and the heel-to-toe transition is nice and smooth. The ample heel and forefoot Gel units offer premium impact protection, and the mesh upper is breathable and secure.

We also like: Saucony Triumph 10 and adidas adistar Ride 4.

Brooks Adrenaline GTS
You need support to correct overpronation, but you don’t want a heavy, super built-up shoe. The Brooks Adrenaline GTS deserves a look. It has maximum support and a nice dose of cushioning to keep your feet happy. This workhorse of a shoe is built to stand up to the long runs you’re ready to log.

We also like: Mizuno Wave Alchemy 12 and Saucony Omni 11.

Nike FREE Run
The Nike FREE Run+ 3 has been a popular choice for women who want something lighter and more flexible than a traditional trainer, but don’t want to take the plunge into the “barefoot” shoe world. This neutral trainer is designed to give you a more natural running feel, but still packs a cushioned platform for a bit of protection. Add in a seamless upper and a wide array of color choices and you’ve got a fun performance shoe for many occasions.

We also like: Brooks PureFlow.

Saucony Kinvara
For long epics or short jaunts at almost any pace, the Saucony Kinvara 3 can be your new running partner. Seriously. This baby can handle speedwork, racing and daily training with ease for all you neutral runners out there. The soft platform still provides the responsiveness you need to feel energized on longer runs. The upper remains light but still provides a secure fit thanks to welded overlays. And did we mention all the pretty colors?

We also like: Asics Gel Lyte and Brooks PureConnect.

Mizuno Wave Rider
If you want a firm, responsive ride in a traditional neutral trainer, then get stoked on the Mizuno Wave Rider. The open mesh of the upper is incredibly breathable to keep you cool, and hugs your foot with a close and secure fit. Mizuno’s Wave technology spans from heel to the midfoot, offering ample shock absorption. And the ride is so smooth it might just encourage you to log a few extra miles.

We also like: Saucony Ride 5 and adidas adizero Boston 3.

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Top 5 Running Trend Predictions for 2013

January 8th, 2013

In honor of the New Year, we dusted off the Running Warehouse crystal ball and carefully crafted our top five predictions for running trends this year. Did we mention that the crystal ball has a big crack down the middle, thanks to someone in our warehouse stacking a whole pallet of GT-2000’s on top of it? That shouldn’t matter, right?

5. Those Crazy Kids

Our intuition tells us that pre-teens across the nation will continue to yell, “Run, Forrest, run!” at passing runners. Runners will likely continue to respond with the first-time-I’ve-heard-that-one eye roll and continue on their way. We think we’re going to start responding with a dramatized, “Lieutenant Dan! You got new legs!”

4. V Is for Velcro

Laces are sooooo 2012. This year, shoe manufacturers will finally give us the fastening option we really want on our performance running shoes: Velcro. Your great grandfather’s taupe-colored walkers will have nothing on you. Imagine the looks on the faces of your competitors as you blaze past in your laceless wonders.

3. Intergalactic Inspiration

The past several seasons of technical apparel have been a taste-the-rainbow color experience, but we’re looking for a twist in the coming year. What do we predict? Star Trek inspired run apparel, great for the runner who wants to transition easily from a workout to the bridge of the Enterprise (or the ticket gates of Comic-Con). Run long and prosper, anyone?

2. Moon Shoes

Nike will take its Lunar collection a step further by locating a manufacturing facility on the surface of the moon to take advantage of its near-vacuum atmosphere. “The new LunarUltra model will be priced at $230,000,” a spokesperson for Nike will add. The shoe will sell out within 10 minutes of its official launch.

1. Tread Lightly

If you love getting a workout from running on the treadmill in the gym, but wish there was a way to run outside, you’re in luck! We see the Treadmill Bike as the future of running. Now you can run and enjoy the great outdoors. If you already own one of these majestic machines…well, let’s just say you’re ahead of the curve. Yeah, that’s it.

Alright… we kid, we kid. But we will be bringing you some serious predictions for the running world of 2013, so stay tuned! Do you have any predictions for 2013, silly or serious?

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Solving Runner’s Knee

January 7th, 2013

No runner wants to hear the words “patellofemoral syndrome” (commonly called ‘runner’s knee’) from a doctor. Pain behind the kneecap can quickly sideline you from your training, presenting a challenge when it comes to improving fitness – or even holding onto the fitness you’ve worked so hard to achieve.

Here are some tips to help you identify, treat and prevent runner’s knee, so you can start running again as soon as possible. If you are experiencing pain of any kind, always make sure to consult a medical professional for diagnosis and to develop a treatment plan.

What Is PFS?

Patellofemoral syndrome is a general term for damage to the cartilage behind your patella (kneecap). This damage can be mild to severe, and is typically aggravated by activities like running or walking up stairs.


Dull, aching knee pain is a typical symptom of runner’s knee. You might find that the pain increases when you sit in a stationary position with your knee(s) bent for a long period of time, when you kneel or squat, or when you climb or descend stairs.


In many cases of runner’s knee, simple home remedies can help to improve comfort. Try to give your knee as much rest as possible. It can be frustrating to skip a handful of training sessions, but remember that trying to “push through” the pain of runner’s knee can result in even more pain and damage to your knee.

If your discomfort doesn’t subside with a few days of rest and icing, you might talk to a physical therapist about possible exercises that you can safely do to strengthen the muscles in your leg that support your knee. In very extreme cases of PFS, surgery can be necessary to correct the problem.


The best treatment for runner’s knee is to avoid getting it in the first place. Keep these simple steps in mind to help keep knee pain at bay:

  • Stay Strong: Incorporate some strength training exercises for your quadriceps and hip abductor muscles. These muscles support your knee when you move, and help to stabilize it. Go here for a few quadriceps workouts and here for some hip abductor strengthening exercises.
  • Check Technique: Working with a running coach to improve your running technique can keep you from developing poor form that can damage your knees.
  • Maintain a Healthy Weight: Carrying extra pounds puts more impact on your joints when you run, so maintaining a healthy weight can help you run without pain. If you’re outside a healthy weight range, talk with your doctor to develop a plan to meet your fitness goals.

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Saucony Kinvara 4 Sneak Peek

January 4th, 2013

Saucony Kinvara 4 Women's Shoe

Since its introduction in 2010, there have been few running shoes that have received the attention and buzz to match that of Saucony’s Kinvara. Part of Saucony’s Natural Series, the Kinvara’s legacy continues with the release of it’s fourth iteration in 2013.

Don’t expect any huge departures from the hugely popular Kinvara 3. The 4 retains many of the design elements of its successful predecessor, though a few tweaks (such as an improved upper and the addition of a PowerGrid heel insert) should make for a more enjoyable running experience. Saucony claims weights of 7.7 oz in a Men’s size 9 and 6.7 oz for a Women’s size 8.

What to Watch For

  • Revisited Upper: Overlays around the forefoot have been stripped down to increase breathability without sacrificing security, and a redesigned heel collar should reduce rubbing on the Achilles.
  • Upgraded Cushioning: We expect that the switch from ProGrid to PowerGrid in the heel will deliver a smoother and more plush transition from heel to toe.
  • Color Variety: The May 2013 release will consist of five colorways on both the Men’s and Women’s sides, so there should be something to suit everyone’s tastes.


Launch Date
May 2013

Men’s Colors
Citron/Black/Green Kinvara 4
White/Navy/Orange Kinvara 4
Blue/Black/Slime Kinvara 4
Red/Black/Citron Kinvara 4
Grey/Yellow/Black Kinvara 4

Women’s Colors
Purple/Pink/Citron Kinvara 4
White/Grey/Vizipro Coral Kinvara 4
Citron/Black/Pink Kinvara 4
Blue/Orange Kinvara 4
Black/Pink Kinvara 4

Saucony Kinvara 4 Men's Shoe

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Nike Free Running Shoes Explained

January 3rd, 2013

Nike Free 3.0 v4, Free 4.0 v2, and Free Run 3

In the world of athletic footwear, there have been few models in recent years as iconic as the Nike Free. The first mainstream running shoe built around the idea of allowing the foot to move freely, the Nike Free was a precursor to the “minimalist” movement (it’s development got a shout out in Born to Run). The Free line also has been influential in the design of many footwear offerings today, while remaining a staple training tool for countless athletes.

What Makes the Nike Free Different?
A cornerstone of the Nike Free running shoe concept is the deep cuts (known as “sipes”) covering a grid-like pattern throughout the sole of the shoe. These sipes allow for flexible movement in almost any direction, while the platform still provides some underfoot protection. To encourage a mid- to forefoot strike, the Nike Free platforms have lower heel-to-toe offsets compared to traditional running shoes.

In the upper, the focus is on keeping structure to a minimum. A Nike Free shoe fits closer to the foot compared to a traditional running shoe, but still allows the foot to flex naturally throughout the gait cycle. Lightweight construction keeps runners from feeling weighted down.

Nike’s design intent with the Free collection is to encourage greater activation of the muscles of the foot. This in turn, according to Nike’s research, should result in a stronger and healthier foot.

What Do the Numbers Mean?
Nike Free models are delineated by numbers following the name. Somewhat confusingly, the numbers can mean one of two things – the version number of the shoe or the shoe’s position in the Free family. Bear with us a second here and all will become clear.

Any number with a decimal (x.0) in the shoe’s name is a rating of the shoe’s structure and flexibility. A 10.0 would be a traditional running shoe, and on the other end of the spectrum, 0.0 is completely barefoot. A model’s rating is stamped on the lateral rear of the platform for easy reference. A number without a decimal or with a “v” in front of it is the version number of the shoe. Here are some examples:

  • The Free 3.0 v4 is as near barefoot as the Free running collection gets, since there are no Free shoes with a 1.0 or 2.0 rating. The v4 indicates that there were three prior versions of this shoe.
  • The Free Run 3 is the third version of the Free Run model. It’s not stated in the name, but this shoe is rated as a 5.0, making it more like a traditional running shoe than the Free 3.0.

Another Naming Wrinkle
Just when you thought you were starting to figure it out, Nike wants to throw you for one more loop. The shoe currently called the Free Run was previously known as the Free 5.0. It went through four versions before the name change. The latest version of the Free Run, the Free Run 3, is being updated in April 2013. So it will be the Free Run 4, right?

Nope. Nike has decided to return to the Free 5.0 name for this shoe. And as we said, there were four prior versions of the Free 5.0. So, you’re thinking, that would make this upcoming model the Free 5.0 v5. Nice try, but wrong again. To avoid the confusion of having two fives in the name, Nike is simply calling this new model the Free 5.0, with no version number.

Summing Up
Here’s where we stand right now with the Nike Free running collection:

Which Nike Free Is Best for Me?
This depends on the type of footwear you are accustomed to and the type of running experience you want. For runners currently in a conventional shoe, the Nike Free Run 3 offers the easiest transition into the Free lineup. For runners with more experience in lower profile shoes, the Free 4.0 v2 offers a nice balance of protection and ground feel. Those seeking the lightest weight, lowest to the ground experience of the Free collection will appreciate the Free 3.0 v4, with its sock-like fit and extreme flexibility.

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