The right energy chew can make your run training even more enjoyable and effective. But it’s pretty tough to know what flavors and brands you’ll like best if you just look at our website. That’s where the whole idea of an energy chew comparison test came from.

We had almost 20 staffers test our top-selling flavors in each energy chew we carry to see how they rank when it comes to aspects including firmness, sweetness, saltiness and flavor enjoyment. You can shop all energy chews here, and check out our findings below.

Firmness

Our tasters found that many of the chews sampled were quite firm, with Jelly Belly Sport Beans and Extreme Sport Beans offering the firmest texture and Honey Stinger Organic Energy Chews offering the most squishy texture.

Sweetness

In addition to being softies, the Honey Stinger Organic chews are also the sweetest tasting of the energy chews we tested. GU Chomps were the least sweet tasting. Interestingly, our testers found the Extreme Sport Beans less sweet than regular Sport Beans. This isn’t because of the addition of caffeine – the Extreme Sport Beans Assorted flavor has a slightly more mellow mix (Pomegranate, Cherry and Watermelon) compared to the regular Assorted flavor (Berry, Fruit Punch, Lemon/Lime and Orange).

Saltiness

Our testers found that none of the energy chews sampled had an overwhelmingly salty flavor, but Jelly Belly Sport Beans were ranked as tasting the saltiest. Honey Stinger and Clif Shot Bloks tied as the least salty of the bunch, but if you happen to be a salt fanatic in search of electrolytes, keep an eye out for the Clif Shot Bloks Margarita Flavor, which has 210mg of sodium per serving compared to 70mg in their other flavors.

Enjoyment of Flavor

This is where it really gets personal, and our results were quite scattered in this category. Turns out, our testers are a very opinionated bunch, and their opinions about which flavor is most enjoyable were all over the map. So it looks like we’ve utterly failed in our quest to guide our readers toward the perfect flavor sensation.

However, many testers commented that overall, the flavors were what they expected based on the flavor names. So if you tend to like strawberry or lemon, for example, there’s a good chance you’ll enjoy these flavors of energy chews. If you want to experiment with flavors, the variety packs from Jelly Belly and Clif might be the way to go before diving in to get a 12, 18 or 24 pack of any single flavor.

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Elemental running shoes slot in between minimal shoes, where your foot does most of the work, and more traditional trainers that come equipped with the latest cushioning technologies. We’ve seen big growth in the elemental category over the past 2 years, and it’s now big enough to offer several fine choices for runners who want something a little lighter but that still gives good cushioning and protection.

We put 5 elemental shoes to the test and here’s what we found.

Saucony Kinvara 4

7.9 oz M/6.8 oz W, 22mm/18mm stack height, $100 MSRP

Like: A soft ride that doesn’t skimp on responsiveness. Dislike: Most testers appreciated the new heel collar lining, but it rubbed a bit for a few. Verdict: Still a heck of a package for the runner who wants a lightweight training/racing option.

If you’ve been shopping in this shoe category, you know the Kinvara. This shoe has been wildly popular for runners who appreciate its lean feel, good cushioning, and responsive toe-off. While the previous version carried on these traits, it also introduced a more streamlined upper that was a bit too close-to-foot through the mid/forefoot area for some runners.

For the Kinvara 4, Saucony heard this feedback and modified the fit of the upper. We find the new design to be more ‘open’ than the Kinvara 3. It has a more flexible fit for runners who need it, without feeling overly roomy for those with a lower volume or narrower foot. That’s the most noticeable change compared to the Kinvara 3, and it’s welcome. If you need even more room, the Kinvara continues to come in wide widths for both men and women.

Saucony also updated the heel cushioning in the Kinvara 4 to PowerGrid, from ProGrid in version 3. We couldn’t tell a difference with the upgraded cushioning system, most likely because our testers spent most of their time on the mid/forefoot of the shoe. Still, it’s nice to see an upgrade without an increase in weight or price.

The Kinvara 4 is a subtle evolution of the Kinvara formula. But hey, we’ll take more of the same any day when “the same” is this good to start.

Asics Gel Lyte33 2

8.4 oz M/7.4 oz W, 24mm/17mm stack height, $90 MSRP

Like: Balanced, fluid-feeling platform attached to a great fitting upper. Dislike: Probably not the prettiest shoe at the dance. Verdict: Plenty responsive, plenty cushioned, and plenty to love in the Gel Lyte33 2.

The original Lyte33 was a good first draft. It had all the key elements you’d want in this category: lower weight, good flexibility, a responsive platform. But many people felt that all the pieces didn’t quite come together, so we’ll forgive you if you passed it up. But the Gel Lyte33 2 is a completely new shoe that deserves your attention.

When our testers put on this shoe, they were almost instantly impressed by the forefoot feel and much improved upper comfort level. In the forefoot, the SpEVA section of the dual-layer midsole foam carries all the way through, providing both a padded landing and energetic toe-off. The upper felt more like we expect from an Asics running shoe, with a bit more mid/forefoot room and materials that just felt better on the foot.

We liked the look of the original Gel Lyte33, but its design didn’t quite connect with runners at large. Time will tell if the new model’s look is more of a crowd favorite. Still, at under a hundred bucks and with dramatically improved engineering, we’ll go ahead and christen the Gel Lyte33 2 one of the most welcome surprises in 2013 footwear so far.

Pearl Izumi EM Road N 1

8.1 oz M/7.4 oz W, 22mm/17mm stack height, $115 MSRP

Like: Rockered midsole gives a quick transition through toe-off and fluid ride. Dislike: Lack of cushioning tech may limit this shoe to shorter runs or lighter runners. Verdict: The Road N 1 offers a smooth, responsive feel and treats runners to a seriously quick ride.

Pearl Izumi just did a complete rethink of its running footwear line and has gotten all emotional on us. Well, e:motion-al, to be exact. The E:Motion line of shoes is designed with simple foam midsoles to deliver a smooth, fluid running experience.

The Road N 1 is the lowest and lightest shoe in the E:Motion line. Thanks to the distinct rockered midsole shape that characterizes the E:Motion collection, we found the shoe to offer a quick transition through toe-off while encouraging a midfoot landing. Combine that with a responsive midsole compound and you’ve got a shoe that feels smooth and quick on your foot.

Though the platform may be the main story of the shoe, our testers were pleasantly surprised by the upper, consisting of a supple mesh with minimal overlays. The upper conformed easily to a range of tester foot shapes. Hotspots and irritations were nonexistent among testers, and those who prefer to go sockless will feel right at home in the Road N 1.

Nike Free 5.0+

8.2 oz M/7.0 oz W, 23mm/14mm stack height, $100 MSRP

Like: Sipes give the shoe a super flexible ride that engages the foot. Dislike: At 9mm, the heel-to-toe offset is on the higher side for an elemental shoe. Verdict: The Free 5.0+ can easily be used as a daily trainer or a tool for strengthening the foot.

Sporting a 9mm heel-to-toe offset, the geometry of the Nike Free 5.0+ (formerly known as the Free Run) borders between elemental and traditional, and may not satisfy runners who want a lower drop shoe. That said, for those looking for a flexible shoe that’s still cushioned and protective, the Free 5.0 is a hard option to top, as shown by its vast popularity and by its longevity (this version remains very similar to the original Free 5.0, released in 2005).

The “sipes” (we’d call them grooves or slits) through the midsole give the shoe an ultra-flexible ride that allows the foot to move, well, “freely.” The midsole compound is on the softer side, and though this shoe doesn’t contain any fancy cushioning tech, testers reported feeling plenty protected from impact, even when heelstriking.

The upper of the Free 5.0 delivers a snug fit but never feels claustrophobic. Its seamless construction permits sockless wear, and testers found the new breathable mesh to be a big improvement over the Nanoply material on the previous version.

Though the geometry of the Free 5.0 may separate it a bit from its elemental peers, its lightweight construction and natural ride allow it to serve a variety of purposes. Suitable as a stripped down daily trainer, a foot-strengthening tool, or as a “gateway drug” for the minimal shoe niche, the Free 5.0+ slots itself nicely in many runners’ lineups.

Brooks PureFlow 2

8.5 oz M/7.7 oz W, 22mm/18mm stack height, $100 MSRP

Like: Well-padded platform that delivers a resilient ride. Dislike: Some testers weren’t impressed by the updates to the upper. Verdict: The PureFlow 2 feels flexible, responsive and fast.

Brooks put a lot of thought into the original Pure series shoes, and it paid off in terms of a legion of PureProject runners out there these days. Out of all the shoes in the line, the PureConnect and PureFlow are probably the best known, with the Flow being a popular choice for Kinvara and Free Run cross-shoppers. The entire Pure line got updates to the uppers in January 2013, with the original platforms carried over (except for a new outsole on the PureGrit 2).

So it’s no surprise that we continue to love the adaptive ride offered by the BioMoGo DNA midsole. At jogging speeds, the PureFlow 2 feels pretty cush, but pick up the pace and you get a much firmer feel underfoot. What is new in the update is the revised upper, which shaves a little weight, adds a “burrito wrap” tongue, and has a reshaped toebox.

While most of our testers liked the upper, several felt it didn’t fit them quite as well as the original. The new tongue design can make finding the right fit challenging over the top of the foot, and the mesh is a bit stiffer. Still, the construction quality remains high and we found the shoe to retain its upper fit better than some running shoes that tend to stretch a little too much over time.

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Shopping for a hydration pack for your run training this spring and summer? Here are a few things to consider.

1. Fit

Fit is the most important thing to think about when choosing a hydration pack. No matter how awesome a pack is, you’ll never wear it if it doesn’t fit properly. Some packs, like the Salomon Advanced Skin S-Lab 5 Set Pack, are available in sizes. Even if the pack you like best is not available in sizes, many offer adjustable shoulder and sternum straps with side compression cinch straps so you can create a nearly custom fit. Women might find an even better fit in a women’s specific pack, like the Nathan VaporShape or Nathan Intensity 2L Race Vests.

For guidance on finding the right fit, watch Ultimate Direction’s Video on Vest Measurements.

2. Pocket Placement

If you want to rock a pack with pockets and pouches, make sure they are located in a place that will be comfortable for you. All the packs we carry are designed for running, so it really comes down to what you think will be most convenient. Think about your range of motion when running, and choose a pack with pockets that will be easily accessible, but won’t get in the way. Ask yourself… “Do I need several front access pockets like featured on the UltrAspire Revolution? Or do I need a pack with rear pockets to access things when resting or re-filling my hydration reservoir, like the CamelBak XCT?”

3. Hydration Capacity

Your hydration needs will vary depending on the intensity and duration of your workout, how much you sweat, and your personal preference. Think about how much fluid you’ll want to carry with you, and select a pack that can accommodate your needs.

If you want to keep the weight down and just carry less hydration, try a more streamlined 2-liter vest like the Nathan HPL #028 Race Vest. If your hydration needs vary from one run to the next, try a pack with a bladder and additional pockets for bottles or flasks. When fully loaded, the Ultimate Direction Highline Pack can provide well over 3 liters of hydration. Read more…

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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.

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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.

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The lifespan of your running shoes depends on many factors, including the type of shoe, your weekly mileage, your speed, your weight, and your gait. To help improve running shoe lifespan, i’s important to learn how to maintain your running shoes, but it’s also important to recognize the signs of you needing a new pair.

How do I know if my shoes are too old?

Most of us at the ‘House know it’s time to replace a shoe based on how we feel on the run. Be sure to notice the condition of your shoes and how you feel when you’re running in them. If you’re experiencing any joint, bone or muscular pain when running in a pair of shoes, it’s definitely time to let them go. And if you see significant signs of wear (the upper or outsole separating from the midsole, the heel cup starting to develop a hole, etc.), it’s probably time to make a change.

Here’s what a few staffers have to say:

“I run in all kinds of shoes, about 40-50 miles per week. I can usually put at least 600 miles on a traditional trainer, and maybe 400-500 on something more elemental. I know it’s time for a new shoe when my feet and knees start getting tired and achy when I’m running.” – Juli

“I’m typically in a traditional trainer, and I can push 600 miles in many shoes. I know it’s time for a new shoe if I blow through the upper of the shoe by the big toe. I would say around that time the shoe starts feeling dead and significant wear has be placed on the outsole” – Daniel

“I run in a traditional trainer. I don’t keep a mileage log, but when I’m running regularly I’ve found that I can wear a shoe for eight to ten months. I know I need a new shoe when the outsole is worn down and the shoe stops feeling as cushioned and supportive as it used to.” – Kristin

“I typically choose running shoes that fall somewhere between elemental and traditional, and I can usually get 400-500 miles out of a shoe. I know I need new shoes when the shoes have that distinct ‘dead’ feeling and don’t feel like they used to.” – Taro

What tips do you have for determining when it’s time to trade out your running shoes?

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A GPS watch can be a big investment (though we have several GPS watches priced under $150). If you’re going to drop the cash, you want to make sure you’ll get the value during your workouts and races. We all know that the big benefit of GPS is that it lets you easily track your pace and distance covered. But here are 5 more things a GPS watch can help you do.

1. Online Upload of Data

Many GPS watches sync up with online programs that store your run data and allow you to compare stats from one run to the next. If you’re working toward a specific running goal, tracking your progress over time is a powerful tool to help you qualify for that next race, or set a new PR.

2. Real-Time Pace Info

Set your goal pace before you take off for your run, and your GPS watch will notify you (typically via a beep or a buzz) if you’re running too fast or too slow. Some models, like the Garmin Forerunner 10, can notify you as soon as you set a PR on a run. This kind of pace information is extremely valuable for training and on race day.

3. Customizable Display

Most traditional run watches don’t let you choose a personalized display, but GPS watches do. Select the info you want to see when you’re on the run, so you don’t have to scroll through different screens to get the data you need.

4. Hands-Free Split Markers

All GPS watches will record split times for you at pre-set distances, so you can keep your focus on running hard. Pre-set your split distances before you leave for your run, and you won’t have to lift a finger to record your split times.

5. Map Your Routes and Share with Friends

You can use your GPS watch to plan out new running routes. Map the routes you run and share them with fellow runners for a little friendly competition, or get inspiration to try a friend’s route. It’s a fun and motivational way to take part in the running community, even when you’re running solo.

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When you shop for running shoes, it’s common to hear about pronation support, but what if you’re a supinator? Since less than 5% of runners supinate, the topic is frequently neglected. If you’ve been feeling like the redheaded stepchild when you shop for running shoes, we’re here to help. Here are the basics on what supination is, how it affects your running and how it should impact your running shoe choice.

What Is Supination?

Supination, sometimes called underpronation, means that when you run your foot remains planted on the lateral side (the outside edge) for the duration of time while the shoe is on the ground. In the typical heel-to-toe foot strike transition, the foot supinates prior to ground contact, pronates (rolls inward) after ground contact to absorb much of the impact, and supinates again at toe-off.

Runners with very high, inflexible arches frequently supinate. To determine if you pronate, take a look at the bottom of a pair of running shoes after you’ve put a few hundred miles on them. If the midfoot of the shoe is worn primarily on the outside edge, then you might be a supinator. We can also help you complete an online gait analysis to determine whether or not you supinate. Read more…

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