As another way to thank our loyal Facebook fans, we’re giving away Running Warehouse gift bags this week. For this third and final day of the giveaway, you can win one of these:

• Women’s: Large Asics Core Singlet, Running Warehouse Hat, Nike Water Bottle, Medium Wigwam Socks
• Men’s: Large Asics Core Singlet, CEP Compression Sleeves, Nike Water Bottle, Nike Race Belt, 2 Pairs of Socks

This contest is now closed. Congrats to yesterday’s winners, Maggie in New York and Jesse in Texas!

Matt Running Sport

As another way to thank our loyal Facebook fans, we’re giving away Running Warehouse gift bags this week. Today you can win one of these:

• Women’s: Medium Asics Core Singlet, Nathan Fire & Ice Bottle, Nike Race Belt, Pair of Wigwam Medium Socks
• Men’s: Medium Asics Core Singlet, Nike Race Belt, CEP Compression Sleeves, Pair of Feetures Socks, Pair of Saucony Socks

This contest is now closed. Stay tuned tomorrow for another giveaway!

Matt Running Sport

As another way to thank our loyal Facebook fans, we’re giving away Running Warehouse gift bags the rest of this week. Today you can win one of these:

• Women’s: Small North Face Velocitee Singlet, Nathan Fire & Ice Bottle, Running Warehouse Hat, Pair of Wigwam Small Socks
• Men’s: Small Asics Core Singlet, Running Warehouse Hat, 2 Pairs of Wigwam Large Socks

This contest is now closed. Congrats to yesterday’s winners, Caroline in Connecticut and Jay in Minnesota. Stay tuned tomorrow for another giveaway!

Matt Running Sport

Apple pie? Nah. Puppies? Nope. Ain’t nuthin’ gonna top moms on the list of the world’s best things. And of course in our book, moms are even better if they’re runners. If you’re a running momma, big props to you. And if your mom’s a runner, here are some top picks from the moms at Running Warehouse that are sure to make her smile this Mother’s Day.

Click on the products below to learn more!

Moe loves the features of the Garmin Forerunner 210 Special Edition and would complete the look with matching Oakley Flak Jacket sunglasses. See All of Moe’s Picks >

Among Amanda’s selections are Hammer Endurolytes Fizz (“no sugar, tastes great”) and The North Face Velocitee Singlet (“lightweight and great for summer”). See All of Amanda’s Picks >

Tera wants a Garmin Forerunner 10 for Mother’s Day “so I won’t have to keep asking my friends how far have we gone when we’re out on the trail.” See All of Tera’s Picks >

The Asics Emma Racerback is Tami’s perfect running top for the hot summer weather that’s just around the corner. And the Nathan QuickShot will keep her hydrated. See All of Tami’s Picks >

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Most distance runners throw a little speedwork into their weekly grind every now and then to break up the long miles and boost their heart rate. Typical speed workouts include mile repeats, steady state tempos, fartleks, ladders, in n’ outs, or just a quicker pace run of the usual course.

But if you really want to improve your technique, not to mention your race times, it may be time to rethink your list of workouts and learn to run like a sprinter.

Benefits of Sprinting

Intense, short-repetition running puts stresses on the body to produce energy anaerobically. This way, when your aerobic ability has been tapped, you can dig deep and convert lactate into speed and keep pushing when others are hitting a wall.

In addition, sprinting can teach you to run faster while remaining relaxed. If you are more relaxed, you will be running more economically. Speed sessions are also a great time to work on technique. When moving at race pace, or faster, you recruit the exact muscle fibers you need for economical running.

What to Expect

Since the anaerobic system is being taxed during sprints, you won’t get the classic burning lung exhaustion more common in longer aerobic workouts. Instead, your lungs might feel great but your body feels like it is failing you. The point is to move fast without your form falling apart.

It’s really important to take the time for a full recovery in between reps. This can vary from runner to runner, but a good rule is you should feel you could perform the next interval as well as the previous one. Always be aware of the rest you take. Taking too much time off can cause the body to cool down and you don’t want to enter the rep with cold muscles.

Summing Up

Adding a speed workout once a week can break the monotony of intense mileage training, improve running economy, better your form, and give you the speed to kick down your opponents on race day.

In the coming weeks, we’ll post some suggested drills and workouts on incorporating sprints into your routine from Joe Rubio, coach extraordinaire and co-owner here at Running Warehouse.

Matt Run Training sprint training, sprint training distance running, sprint workouts

No, you are not having deja vu. Yes, we did recently post a sneak peek of the Ride 6, but now it’s Saucony’s turn to chime in and provide a more in-depth look at the development of this popular neutral trainer.

We agree with Saucony that the updates to this shoe are all about the details, because the current Ride 5 is a pretty sweet shoe already (and Runner’s World Best Buy award winner). Here’s what we’re most excited about with the update:

• Lightest Saucony Ride to date
• PowerGrid cushioning replacing ProGrid
• More flexible forefoot

Read Saucony’s full blog post for more about these updates and to check out several more design schematics.

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So we just got the New Balance Minimus Hi-Rez in stock. It’s a pretty special shoe, and we’ll say more about that below, but the first thing you notice about this shoe is it’s one-of-a-kind box.

We know what you’re thinking: “These guys have lost it, getting all wonky about shoeboxes.” But in our defense, we’re not the only ones talking about the unique box. New Balance just put together their own article on the box design of the Hi-Rez, and they too think it’s special enough to warrant some word count.

Here are our thoughts:

• Thank you, New Balance, for not actually producing a hexagonal box. Our warehouse staff would have been cursing your name for weeks.

• That said, it’s pretty cool that a shoe company is paying more attention to packaging. We’d love to see more designs that reduce packaging and showcase the product better.

• Who’s the guy in the box factory who gets to glue in each of the semi-transparent windows on the box lids? Has he been out of work since 3D glasses went from cardboard to plastic?

• The shoe inside the box (you know, the thing you’re actually paying for) offers a truly unique running feel. For the person who fully embraces the feel of near-barefoot running, it’s pretty hard to imagine a shoe offering more underfoot flexibility than the Hi-Rez while still providing some protection from road hazards. And even though the upper isn’t the big story and won’t get as much press as the outsole “pods,” we like its close-to-foot feel as well.

Kudos to New Balance for trying something new and bringing to market a niche running shoe backed by a lot of thought and advanced design.

Matt Running Shoes new balance minimus hi rez, new balance minimus mr1, new balance minimus wr1

Asics GEL technology has been with us since the mid-1980′s, and millions of runners rely on it for cushioning and shock absorption. But what the heck is this stuff? Turns out, this squishy silicone-based compound is more complex than you might think.

We recently took apart an Asics GT 2000 to see what we could find out about Asics’ best-known cushioning technology. Here’s the skinny:

Diagram of Forefoot and Heel Gel Units

Heel Unit

The GEL in the heel of the GT-2000 closely matches what you would think simply by looking at the outside of the shoe. The visible GEL on the outside of the shoe is part of a cohesive piece that moves toward the center of the shoe, where a circular unit of the gel sits right under the heel.

Compared to the visible window in the midsole, the amount of gel actually decreases as you move closer to the center of the shoe. This makes sense, since the GEL here is meant to cushion heel impact forces, and during a typical heel strike, the lateral edge of the heel lands first.

The composition of the GEL in the heel is unique to the heel and is designed to disperse high impact forces and give a cushioned feeling. According to Asics, there are actually a variety of different GEL compositions and densities, depending on the shoe’s intended use. The GEL we uncovered in the GT-2000 is a bit different than that used in the Kayano or Lyte33, for instance. Read more…

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This is a question we get a lot at the ‘house. We certainly don’t blame you for wanting to look out for your wallet when you’re shopping for new shoes, especially if you’re racking up 70+ mile weeks and needing a new pair every couple of months. Fortunately, there are many solid running shoe options under $100, and the best one for you will depend on what you’re looking for.

Light, Flexible Running Shoes under $100

Asics Gel Lyte33 2 ($90 MSRP)

The Asics Gel Lyte33 2 was the surprise of the year for us so far. It feels completely different than it’s predecessor (in a good way), and offers a soft yet bouncy feel with a quality ride. We credit the combination SpEVA/Solyte midsole, which gives a particularly nice feel for mid/forefoot strikers where the shoe provides full-thickness SpEVA foam.

New Balance 730 v2 ($75 MSRP)

Flexible might be the first word that comes to mind when you think of the New Balance 730 v2. This shoe has many of the points we loved about the original, including a low offset, responsive ride, and upper that runs on the generous side. We also think it’s one of the best looking New Balance shoes for 2013.

Nike Free 4.0 ($95 MSRP)

If you want to get the Nike Free experience on your feet for under a hundo’, then reach for the Nike Free 4.0. This Free model doesn’t get as much attention as the Free 5.0 (nee Free Run) or the minimal Free 3.0 v5, but it still offers all the classic features of a Free running shoe: extreme flexibility, good cushioning, and a breathable, sock-like upper.

Zero-Drop Running Shoes under $100

Saucony Virrata ($90 MSRP)

In spite of its modest price tag, the Saucony Virrata has the power to amaze. It has a performance fit and a sweet spot just behind the ball of the foot – but it seems to feel good no matter how your foot lands. Unlike most zero-drop designs, this shoe has quite a bit of padding underfoot.

Altra Samson/Delilah ($95 MSRP)

Wide-footed “barefoot” runners of the world, rejoice! The Altra Samson (and the Women’s model, the Altra Delilah) has a rectangular toe box that comfortably accommodates wider feet without rubbing or causing blisters. It also has a removable sockliner so you can get extremely close to the ground.

Merrell Vapor Glove ($80 MSRP)

The Merrell Vapor Glove is a great shoe for barefoot runners who want a stowable shoe to take with them in case they hit a rough patch of ground and want a little extra protection. Read more…

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As runners, we are all familiar with injury, pain, and heartbreak. And today, our pain runs deeper than ever before. Still, we know that runners are some of the toughest people out there, and we know that the people of Boston, the marathon, and runners worldwide will come back even stronger.

Two of our own staff members ran Boston yesterday. We are grateful that they are safe. Others were not so fortunate, and we grieve deeply for them.

We encourage all of our readers to give support and assistance where they can. The immediate focus is of course on the Boston community and those directly affected by the violence. Runner’s World has compiled a list of help and support you can offer for Boston.

We also encourage every runner to find ways in local communities to make a difference. This tragedy reminds us how precious life is. Plan a run with your kids, your spouse, or a good friend you haven’t seen in awhile. Connect with a run club in your area. Schedule time at a school near you to talk about the lifelong joy that running can provide. It is up to each of us to make a positive difference.

As always, Running Warehouse remains wholeheartedly devoted to the running community. We are actively seeking ways that we can best contribute to the aid, healing and care of those affected. UPDATE: We’ve partnered with Hoka Running and the Plus 3 charity network to contribute up to $9,000 to One Fund Boston, the official charity set up to help people affected by the tragedy. Sign up here to turn your miles into dollars for this worthy cause.

Runners will of course race again, and we will all again share in the joy of competition. Our friends and loved ones will support us and cheer us on. We will come together and fight that much harder to be our best selves and to be the inspiration in others. We will run.

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