Mizuno Japanese Island Graphic

This spring’s Mizuno apparel line is paying homage to the brand’s Japanese heritage. The company has added a small, subtle graphic  representing the Japanese islands (shown at right) on most of its spring collection. The bottom image is a symbol for the god of war, to empower you as you head into your run. The kanji in the middle hexagon is the Japanese symbol for “run.” The Runbird above these symbols lets you rock your Mizuno pride.

Mizuno has also included elements of Ekiden racing style in some of their running shirts, such as the Mizuno Creation Singlet. During an Ekiden race (a long distance relay race that originated in Japan) each competitor hands off a sash, or tasuki, to their teammate when they finish their leg of the race. The contrast-color details on select Mizuno running shirts represent the sash worn by Ekiden competitors.

Ready to run with Mizuno? Take a look at a few of our favorites from the spring lineup:

Aero Singlet

The Mizuno Aero Singlet is lightweight, fast and ultra breathable. Sleeveless construction allows for optimal range of motion, and flatlock seamlines prevent chafing. Burnout mesh detail on the chest and back display the god of war symbol, to get you charged up for your next run.

Aero Split Short

Looking for a short that can keep up with you? Check out the Mizuno Aero Split Short. Featherweight fabric with perforations for enhanced breathability will help you stay cool as you heat things up. A half split provides full range of motion, and Mizuno Japanese heritage graphic lets you sport your Mizuno pride. Read more…

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CEP Progressive+ Run Sock 2.0, Night Run Sock and Night Calf Sleeves

CEP has just introduced several new products designed for compression during exercise.

Progressive+ Run Sock 2.0

Reach for the CEP Progressive+ Run Sock 2.0 (view Women’s) when you feel like your muscles need a little extra support on a run. This sock has graduated compression from the ankle to the knee, but the compression gradient remains consistent over the entire calf muscle. It’s even lighter than its predecessor. A thicker knit over the Achilles provides increased cushioning, and the terry structure of the knit helps to stimulate blood flow. The seamline across the toes is very flat to eliminate hot spots, and the hydrophile finish on these socks wicks moisture to prevent chafing and blisters. We have the sock in Black and White, along with the Progressive+ Night Run Socks (view Women’s) shown above in Neon Green.

Progressive+ Calf Sleeves

We already carry the CEP Progressive+ Calf Sleeves, but we also brought in the Progressive+ Night Calf Sleeves (view Women’s) for an added bit of safety. In addition to the brilliant neon color, a reflective thread is woven in for increased visibility. Read more…

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When you say "high arch," what do you mean?

Runners frequently ask us, “What are the best running shoes for people with high arches?” The answer really depends on what you mean by “high arches.”

In many cases, runners who don’t overpronate are told they have high arches regardless of their actual arch structure. “High arches” is used in this sense to mean that their arches don’t lengthen enough while running to cause overpronation. If this describes you, a pair of neutral running shoes would suit you best. If you don’t know if you overpronate or not, get a free online gait analysis from us.

If you actually have a high arch structure, you may like the feel of a substantial and supportive arch under your foot. Or, runners with high arches may instead prefer a more minimal shoe that allows for strengthening of the arch and the muscles in the foot.

PROFILE 1: I have “high arches,” meaning I need a neutral running shoe.

Neutral running shoes are built for the runner who doesn’t overpronate. A traditional neutral trainer will offer no pronation control while giving you plenty of impact protection. Below are just a few popular models we carry. You can also use our Experienced Shoe Finder for Men or Experienced Shoe Finder for Women to see all neutral shoes we currently offer in your size.

• Asics Gel Nimbus 14
• Brooks Ghost 5
• Nike Air Pegasus+ 29

Read more…

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The alarm goes off like a starting gun in the morning, and the rest of the day looks something like this: Wake kids up. Shower. Wake kids up – again. Breakfast. Schlepping to school. Work. Kids to music/sports practice. Grocery shopping. Pick kids up from practice. Home. Homework. Dinner. Kids ready for bed. Wash dishes. Clean kitchen. Glass of wine (seriously). So how do you fit a consistent running program into a schedule that busy? We’ll show you!

1. Workout Early

If you workout in the a.m., you’ll be far more likely to actually run because nothing else will have time to get in the way of your training session. So when your alarm goes off, pretend it actually is the starting gun. Grab a quick bite to eat (like a small banana with a smear of peanut butter, or half a bagel with a little cream cheese) if you feel like you need it, and then lace up and head out the door. Bonus? You’ll already be humming with that post-run glow before most people have even opened their eyes for the day.

2. Include Your Family

If you have children, try running with your kids. It will help you fit your workout in, model a healthy lifestyle and give you an opportunity for some quality family time. Running with little ones can be a great way to bond, and there’s a way to share running with children of all ages. If you don’t have kids, try running with roommates or your significant other. Combining workout time with quality time with loved ones can help you make the most of a busy schedule.

Read more…

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What's on Your Training Table?

Many ravenous endurance runners end up on the ‘see food’ diet: when they see food, they eat it. If you’re logging lots of mileage, it is important for your diet to include plenty of calories, but what those calories are and when you eat them can significantly affect your performance.

How much do you need?

First it’s important to figure out approximately how many calories you need each day. Each person’s calorie needs are different, based on height, weight, age and activity level. As a good starting point, figure out your Basal Metabolic Rate (the number of calories your body burns during a day of rest) using a BMR Calculator.

You can then use the Harris Benedict Formula to approximate your additional calorie needs based on your activity level. If you’re not sure how many calories you’re currently consuming, enter your food intake for a couple of randomly chosen average days on a food calculator program like FitDay to get a ballpark number. Now that you know how many calories you need, let’s take a look at where those calories should come from – and when you should eat them for optimal performance.

Carbohydrates

If you’re engaging in endurance running (read: your workouts are typically 40 minutes or longer, and at least 95% of your effort is aerobic), then you’ll need ample carbs to fuel your muscles as you burn sugars for fuel. Many runners think of pasta as a cornerstone of the runner’s diet, but there are plenty of other healthy carb sources that are worth a look. A few of our favorites are oatmeal, quinoa and sweet potatoes.

Read more…

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Yes, you read that title correctly. Donut. Dash. And if you’re anything like us, we had  you at ‘donut.’ This four mile race held in Sacramento, California was inspired by the Krispy Kreme Challenge that started in 2004 on the North Carolina State University campus. The goal of that challenge? Run two miles, eat a dozen Krispy Kreme donuts, then run two miles back. All of the proceeds from this challenge were donated to a local children’s hospital.

When Zack Wandell, a longtime volunteer at the Child Life Program at Sutter’s Children’s Center, heard about this challenge he was inspired (how could you not be inspired by the combination of donuts and running?). The result of his inspiration was the Donut Dash. The proceeds from the Donut Dash will be donated to the Child Life Program. This program provides services to children and families who are experiencing illness and hospitalization.

The race begins at 8:30 a.m. on Saturday, March 9, at Marie’s Donuts. The course travels four miles through William Land Park, and ends back at Marie’s Donuts where race participants each receive a bag with four fresh donuts or six tasty donut holes (the donut hole option is known as the “lite” division, for the more health conscious runners out there).

In its first year, the race had 25 runners who raised $1,500 for the program. The race has grown tremendously since its 2009 start, and last year had about 1,400 entrants who raised over $47,000. The race is celebrating its fifth year on Saturday, and will be a very family friendly race (strollers and dogs welcome!) If you’re going to be in the area, register now for some runnin’ and sweet treats.

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Qualifying for Boston is something of a holy grail for many runners, and if you’ll be running the race this year, you have reason to be proud. There’s no better way to show off your Boston pride than with official Boston Athletic Association 117^th Boston Marathon gear.

The 2013 Boston apparel from adidas is performance-focused as well as aesthetically aggressive. Wear it while you train for race day, or even when you’re just out running errands. Check out a few of our favorites from the collection:

adidas Official Boston Marathon Jacket

In the adidas Official Boston Marathon Jacket (view Women’s) you can represent your entry into the original American marathon whether you’re training or just kickin’ it with some friends on the weekend. This full zip jacket is wind- and water-resistant to protect you from the elements when your training sessions lead you into blustery weather, and the bold “BAA 26.2” on the back of the collar lets everyone know that you rocked Boston this year.

adidas Boston Official Race Hoody

If you’re like most athletes, you have a go-to hoody to snuggle into pretty much whenever you’re not training. The adidas Boston Official Race Hoody (view Women’s) lets you flaunt your Boston spirit when you’re on your way to the gym or just relaxing post-training session. Soft cotton provides coziness and warmth, while two large front hand pockets give you plenty of room to stash your media player, wallet and keys.

Read more…

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For many of us, energy gel is the, uh, ‘glue’ that holds our long runs together. You might have a special place in your heart for a certain brand or flavor, but if you’re a gel novice or looking to expand your horizons, we’ve done the hard work of trying out every brand of gel we carry here at Running Warehouse.

Last week, we rounded up over a dozen energetic RW staffers to test out gels from Clif, GU, Hammer, Honey Stinger, PowerGel, Accel Gel and 2nd Surge. Of course, we didn’t tell our taste-testers which gel was which, because we wanted unbiased feedback. Here’s your guide to tasting the rainbow of energy gel brands and flavors:

Viscosity

Viscosity is an incredibly important factor when it comes to gel enjoyment. Some athletes want a thick, almost frosting-like gel, while others prefer a gel that is closer to the consistency of a juice. If you’re looking for a very viscous energy gel, then try something from Clif or GU, both of which topped the charts in our tests when it came to gel thickness. If you want a gel that has more of a liquid consistency, then try a gel from Accel Gel, 2^nd Surge or PowerGel, all of which came back as the least viscous gels. If a more middle-of-the-road consistency is what pleases your palate, then you should be happy with a gel from Hammer or Honey Stinger.

Sweetness

We rated gels on a scale of perceived sweetness. In the chart below, you can see the average score each gel received from our taste testers.

Read more…

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You don’t have to be a gearhead to jump – or run – into the world of heart rate monitors. Today’s market offers a great selection of sleek and simple monitors that are easy to operate.

Why Buy a Heart Rate Monitor?

Incorporating heart rate training gives you more control over your workouts and can be a clutch training tool when it comes to making fitness gains and breaking through plateaus. A heart rate monitor can help you make sure you’re hitting your target heart rate during a workout, or staying in a lower heart rate zone on an active recovery day. You can also use a heart rate monitor to work intervals of higher and lower intensity exertion.

Whether your running goals are fitness or race-performance related, a heart rate monitor can enhance your training. These nifty little gadgets are a much more precise way to keep track of your efforts than ‘perceived exertion,’ giving you the power to manipulate your workouts to achieve your goals.

Our Popular Models

If simple is your style, here are a few of our favorite basic heart rate monitors:

Timex Easy Trainer

The Timex Easy Trainer offers a no-frills approach to heart rate training. All you need to do is secure the included heart rate monitor strap around your chest and press the red ‘On/Off’ button, and you’re on your way. The large, easy-to-read display helps you keep track of your heart rate on your run, even in the dark thanks to the INDIGLO® night light. After your run, the Workout Review feature recalls activity time along with average and peak heart rates.

Polar FT4

The Polar FT4 provides heart rate information, as well as an estimate of calories burned during a workout. This heart rate monitor also has a coded heart rate transmission, so it will correctly pick up your own heart rate even if your training partner is wearing a heart rate monitor as well. You can even set heart-rate-based target zones with visual and audible alarms, and choose from eight languages to display. Read more…

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If you want to run harder and race faster, you need to run more… right? Maybe. But sometimes when you increase your running mileage or intensity too much you increase your risk of getting injured. Linzay Logan over at Competitor magazine has found that creative cross training is the key to improving performance and sidestepping overuse injuries, and we’d agree.

Cross training can help you reach peak performance without sidelining yourself with too much heavy mileage. When you engage your muscles in activities beyond running (like cycling or swimming) you strengthen the smaller support and balance muscles throughout your entire body, which gives you a superior level of base fitness.

Engaging in a variety of exercises will help prevent overuse injuries that can occur when you do the same exercise day in and day out. Since doing new and different workouts can result in more muscle soreness at the beginning, we like to pamper our muscles post-workout with the I-Knead Medium Massage Roller or the Moji 360 Mini Massager.

Don’t be afraid cross training will only consist of monotonous hours on a stationary bike… get creative! While prepping herself for an upcoming marathon, Logan even found a way to cross-train in the snow. Read the full article here.

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