Saucony Zealot vs Nike FREE RN Distance vs Salming Miles

Posted on May 9, 2016 in Gear Running Shoes


Last week I wrote about low drop (6mm or less) running shoes with traditional cushioning (19-23mm forefoot stack height). It’s the sweet spot for some runners.

Today we look at a comparison among three shoes within this realm: Saucony Zealot, Nike FREE RN Distance, and the new comer, Salming Miles. These three shoes were chosen because they all have 4mm drops and forefoot stack heights of 20-22mm.

The ride and under foot feel

The Zealot gained widespread popularity among Saucony Kinvara wearers who wanted a little more padding underfoot for longer runs. Like the Kinvara, the Zealot has an under foot feel that is not really firm or soft, but leans toward the firm side. It has a little give to it, but quickly rebounds for toe-off. This feeling is consistent over a variety of speeds. The Salming Miles feels similar at faster paces, but is fairly firm and abrupt at slower speeds. As the pace quickens, the midsole compresses more, and the resulting feel is lively, quick, and comfortable. On the other end, the Nike FREE RN Distance is soft – way softer than other Nike FREE models. All that squish combined with great flexibility makes running fast a challenge. The shoe feels best on easy days.

MensZealot  WomensZealot

( Men’s Saucony Zealot ) | ( Women’s Saucony Zealot )

The fit and the upper

Far and away the best-fitting shoe is the Zealot. The ISOFIT upper provides the most secure midfoot fit, yet the volume is highly adjustable. It’s a versatile fit that will accommodate almost all foot shapes. The toebox is semi-round to give some space around the outer toes. The medium height and width toebox also gives good freedom for the toes. A bootie construction is used in place of a traditional tongue. It creates a comfortable surrounding for the foot. It is thin on the sides and has just enough padding under the crossing of the laces.


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

The FREE RN Distance also uses a bootie construction. The execution is more sock-like: read close to the foot. The shoe has an overall low volume fit. It’s low in the midfoot and quite shallow in the toebox. Like the Zealot, the FREE RN Distance also has a semi-round toebox shape. It also has more space at the tips of the toes like other Nike FREE models. The shoe does not have a heel cup, which is comfortable but does not convey a feeling of security. The Salming Miles does have a heel cup but not a snug heel fit. It will not hold a narrow heel in place, but is fine for medium width heels. The midfoot volume is on the fuller side and works well for medium to full volume feet. It’s too roomy for a good fit on a low volume foot. The toebox is pointy and has a substantial toebumper, which can feel a bit restrictive.  The shoe also fits long, so we recommend going down a half size.

MensMiles  WomensMiles

( Men’s Salming Miles ) | ( Women’s Salming Miles )

In summary

The Free RN Distance is best-suited for easy days when your feet need a rest, and it has a snug fit. The Miles feels best at tempo speeds and has a roomy midfoot fit, but with a tight toebox. And finally, the Zealot is great for simply logging miles with a comfortable, universal fit and balanced under foot feel.

Q & A with ASICS Aggie Runner, Sean Davidson

Posted on May 6, 2016 in Run Life Training

Sean is one of the nicest guys you’ll ever meet. And along with his uber friendly personality comes a humility that might allow you to believe that he leads a pretty chill life – nothing out of the ordinary from the average 24 year old. That is, until you get to know him more, and you find out that he not only runs for the ASICS Aggies, but he runs fast. Taking days off from work here and there, one might never suspect that he’s competing across the country with elite runners, unless some prodding is done.

So here I am. Prodding away. I had the opportunity to ask Sean some questions about his running career, and he was gracious enough to provide me with answers that not only give us insight into his running career, but also shed light on some of the challenges that many collegiate runners face post graduation.

Tell me your running background.

Sean_Cal_Poly_BigWestMy running career began my freshman year at Royal High School; I joined the long distance team mainly because some of my best friends were doing it. My first one-mile race was what got me hooked on the competition and I haven’t looked back since. I loved everything about it: the team camaraderie, the sense of achievement, the satisfaction that comes with being able to push the limits of my physical and mental ability, and the list goes on. After four good years at Royal, I went on to run for Cal Poly San Luis Obispo, and now I run for the Asics Aggies, continuing to train in SLO while working full-time at Running Warehouse.

What were your college PRs?

  • 1500: 3:53
  • Mile: 4:08
  • 3000: 8:08
  • 5000: 14:17
  • 8000 (cross country): 23:30
  • 10000: 29:08

Is it easier or harder to set aside time to train and run now that you are no longer in college but working a full time job?

Definitely harder. Being a student that typically took 12 units a quarter, I rarely had more than 4 hours of class a day and sometimes no class on Fridays. This afforded me a lot more time to focus on training. However, working a 9-5 job usually means you have to find time to run super early or late in the evening, while doing maintenance work at lunch. This type of schedule can be pretty demanding during peak training blocks.

How hard was it to get plugged in to a local running club?

The transition from my college team to the Aggies was near seamless. My college coach, Mark Conover, is a good friend with the coach of the Aggies, Joe Rubio. Not one week after my graduation I was in contact with Joe and I’ve been a proud member of this club ever since.


Left to right Aggies – Carlos Siqueiros, Sean Davidson, Martin Hernandez, Phillip Reid

With a college team, you have the same group of guys that you run with day in and day out for a number of years. After college you don’t always have a group (such as the Aggies) to run with. How has having a group of guys to run with kept your motivation high? How important is it to run with others, or do you like to run alone?

These guys are important to me as any other factor that keeps me running. It really all has to do with training partners. Being on a team with elite athletes like Scott and Phil helps keep me humble and realize how much more there is to achieve in this sport post-collegiately.

Having a group of teammates competing at every level gives this club the feel of a college team, and it makes the whole experience so much richer. They are also friends – people I can confide in – and they understand my struggles and successes. They are also competitors that push me farther than I think I can go. I try to picture running 5-6 mile repeats at 4:45 pace by myself and it seems impossible. But with these guys, it’s just another Saturday workout.

Without these guys to run with I feel like I easily could have seen the end of my running career shortly after college. They help keep me motivated on off days, push me harder than I think I can go, and I’m also privileged to call them my good friends. We have team BBQs, a silly group text, and travel together for races. They are a huge part of what has made the sport of running so enjoyable for me.


When you run post-collegiately, there is a lack of different resources such as a gym/fitness center and an athletic trainer. Now, when injured, you have to seek out medical help from different areas instead of having someone on site. What challenges have you faced in this arena?

Ironically, I never really had a serious injury that prevented me from training during college, when all the resources were available to me. Post-collegiately, however, I feel like I tweak something every other week. It’s tough because in any given area there’s a ton of massage therapists and chiropractors, and you have to go through this trial and error period to know which ones are right for you. And there’s also the factor of paying them large amounts of money per hour if your insurance doesn’t cover their services. This is all completely new territory for me, but in a way I’m glad I’ve had to go through it all because it’s really helped me understand running related injuries more, so I can pass some knowledge on to others.

When you raced in college, you had a coach that picked the schedule based on the need of the team. After college, you have more freedom to pick your own schedule, but this can lead to over-racing as you chase prize money or a lack of focus as you try to figure out what you want to accomplish. What have you found to be the challenge in this, personally?

This is also new and frightening territory, because sometimes I don’t feel like I know what’s best for me. Communication with my teammates and coach has been crucial in figuring out a schedule every season, but at the end of the day there’s never been a race I’ve regretted participating in. It was extremely tough at first, because I had no idea what any of the races were about, but I’ve found you really just have to experience as much as you can to get an understanding of what the racing circuit looks like. Once I familiarized myself with a lot of the races that go on, it made the decision process a whole lot simpler.

How much do you train on a weekly basis? Is it more or less than you did while you were in college?

I typically try to get in about 80-85 miles a week, which is about the same as I did in college. I’ve wanted to increase it up to 90-something for a while but it’s tough to balance running and work without overdoing it. I’m glad I’ve been able to still find success at my current weekly mileage.

How are your goals shifting as you pursue professional running after college?

My goal remains the same – to be the very best like no one ever was and really just keep improving. My expectations have always been pretty lofty. If I don’t get a personal best at a certain race distance, a part of me is going to be disappointed regardless of race conditions or preparation. However, right now I’m really just setting up baselines for myself since I only started road racing about a year ago. Professional running has broadened my scope – I never thought I would run a half marathon or marathon this early in my life, but being on this team afforded me that opportunity and I’m very grateful for that.


Sean running alongside teammate and friend Chris Frias at the Olympic Trials in LA.

What has been the most memorable race you’ve run since college?

For my most memorable race, I feel inclined to say the Olympic Trials Marathon. It was probably one of my worst race performances. I was hurting more than I ever have, and eventually had to drop out at mile 20. Halfway into the race, I was going slower than I have ever run in a race and got to the point where I was barely able to jog. It was such a humbling experience, but a real privilege to be a part of an event of that magnitude.

What has been your best race since running with the Aggies?

My best race with the Aggies was the Jax Bank Half Marathon that gave me my qualifying time for the Olympic Trials. I don’t think I could think of another point in my life where I was more focused on a goal than this race – it was sub-65 minutes or bust. The race was set up perfectly for guys near the qualifying standard to surpass it, and it was paced to perfection. All I had to do was hang on for dear life. I remember going into the last 250 meters of the race knowing I would qualify for the Trials, and it was such an incredible relief to see my training and determination culminate to this single moment.

What is the next race on your radar?

The next fun race I’m doing is the Bay to Breakers 12K. Just as in past years, we get 13 of us Aggies tied together with bungee cords and race like a centipede. The next serious race I’m looking at is a 10K at the Portland Track Festival on June 11.


Thanks, Sean!



Apparel Spotlight: 2XU Men’s XTRM Series with Integrated Storage

Posted on May 5, 2016 in Gear Running Apparel

When you’re going for a long or strenuous run, you need running clothes that can perform to the max. You also need clothes that do more for you than just cover the basics. The XTRM Collection from 2XU is designed to outfit you for your extreme running needs AND provide you with integrated storage solutions, allowing you to slay your run without worrying about where you’re going to put your gels (and everything else you need to run your best).

Integrated storage is the big ticket item when it comes to the XTRM series. The storage solutions that these pieces provide allow you to run with the peace of mind that your gels, chews, and other running essentials are not only stowed securely, but there is room for all of it.


2XU Men’s XTRM Multifusion Compression Top – MSRP: $160.00

Before you suffer from sticker shock, hear me out. This top is not, I repeat, NOT, just a top. This is a top and a pack melded into one. With a faux vest look, you’ll find the storage of a sleek vest but without the bulk. And because this storage is integrated into your compression top, there is less chance of bouncing as you run. Because you aren’t sporting a traditional hydration vest, you don’t need to worry about fiddling with the fit, since the compressive fit holds it securely in place. Now, let’s talk storage, because that’s what this top is really all about.

Two large front mesh pockets are perfect for holding most soft flasks, so you have storage for your hydration needs. Two small mesh pockets in front are great for easy access to gels or for stowing trash as you use your nutrition. Two hidden pockets within the straps are available for small items like a credit card, key, or nutrition, and one of these pockets comes with a sweat-resistant lining for added protection. Two single-gel elastic loops are available in front for easy-access as you run, and two mesh stash pockets at each sleeve are designed for holding additional nutrition or a small phone. The large mesh pocket in back is perfect for larger items like more hydration, gloves, or a windbreaker, and one large waterproof back zippered pocket can securely store sensitive electronic items like your phone or media device. Whew! So that’s 12, count ’em, 12 pockets, plus 2 elastic gel loops. If you’ve got this top, you can leave the hydration pack at home and experience streamlined storage for all you need on a long or strenuous run with the functionality of a compression top.


2XU Men’s XTRM MCS Compression Short – MSRP: $120.00

The first short option from 2XU in their XTRM series is the XTRM MCS Compression Short. This short option has three pockets in back – two large mesh stash pockets, and a large zippered pocket. Compressive shorts don’t often come with this much storage, so it’s a pretty big deal. Not only do you get the benefits of compression and a generous amount of storage, but you also get a UPF rating of 50+, and an antimicrobial treatment to keep you smelling fresh for longer.


2XU Men’s XTRM 7” 2-In-1 Short – MSRP: $100.00

2XU Men’s XTRM 7” Short – MSRP: $80.00

The 7″ short from 2XU comes in two styles, catering to your personal preference. Both have a longer length inseam for full coverage and protection out on the trail. One as a 2-in-1 short with an inner compression short, and the other with a simple liner. The two styles come with the same amount of storage, and have the same shell design. The storage in both shorts includes one large back zippered pocket (to hold gels, keys, or credit card), two stash pockets at the sides in back (for easy access storage to gels or chews), and one large side zippered pocket (to securely store your phone, wallet, nutritional bars, gels, or camera).


Shop all Men’s 2XU Running Apparel


Running Nutrition: Fluid Vegan Recovery Drink Mix

Posted on May 4, 2016 in Nutrition


Photo courtesy of the @fluidnutrition Instagram.

The problem isn’t just finding a recovery drink mix that is vegan-friendly, but also one that tastes good. So much so, that even non-vegans can partake and enjoy. Fluid has risen to the challenge and come at us with a tasty vegan recovery mix that has even non-vegans talking it up.

Fluid Vegan Recovery Drink Mix is produced with pea protein, making it both dairy and soy free. Why is this such a big deal for vegan endurance athletes? Well, up until now, it was necessary to buy a vegan protein powder and add carbs. Fluid made this Vegan Recovery Mix to make things more convenient for vegan endurance athletes with one of the first vegan protein/carb combo post-exercise mixes. And like all Fluid Recovery Mixes, it is also gluten free and includes L-Glutamine which helps rebuild fatigued muscles and control inflammation.

Our office is abuzz about this new mix. We had employees putting in pre-orders before it hit the “shelves”. But did it stand the test of taste?

According to Juli, our Product Knowledge Coordinator here at Running Warehouse, “My favorite thing about it is how light and natural it tastes. Not super sweet either, which is the main reason I love it. I like it better than non-vegan recovery drinks.” Well, that’s high praise!

Fluid Recovery Mix has a solid reputation as a great post-workout recovery drink mix – something runners have come to count on after their run. The blend of nutrients packed into the mix help you recover more quickly, train better, and be ready for whatever your next workout has in store.

The Cinnamon Vanilla Vegan Recovery Drink Mix joins the three other classic non-vegan flavors we carry: Chocolate Wave, Berry Treasure, and Tropical Escape.


Shop all Fluid Nutrition


Ultimate Direction Groove Series Running Hydration Belts

Posted on May 3, 2016 in Gear Running Accessories

Running hydration can be tricky because, like many things in running, it isn’t a one size fits all situation. Many things come down to personal preference, and what is one person’s favorite belt may rub a different runner the wrong way.


Ultimate Direction just rolled out a new series of running hydration belts, the Groove Series, and we are carrying two of them at Running Warehouse. The Ultimate Direction Groove Mono and Groove Stereo Belts are similar in features and style, but provide a different quantity of storage. The Mono offers room for one 500mL body bottle while the Stereo offers room for two 500mL body bottles, among other additional storage. These Groove hydration belts are designed to help you easily get into your “groove” while running, and they are built to solve some issues common to runners.

No buckles.

UD_groove_mono_belt_2Ultimate Direction removed buckles from the equation in their Groove Series to prevent the uncomfortable chafing situation that buckles often cause. When you’re running hard out on the trail, the last thing you need is a hydration belt that is rubbing you the wrong way. And even something that may feel like a small discomfort at first could turn into a huge pain as the miles add up. Both the Mono and Stereo Ultimate Direction belts are constructed with Velcro for a secure, adjustable fit. Also note that this not your run of the mill Velcro, either. This is Velcro that won’t catch and ruin your favorite tech tee.

Less sloshing = less movement.

Screen Shot 2016-05-03 at 9.13.16 AMMany runners shy away from belts because of the bouncing that occurs while running. The cool thing about the body bottles designed for these belts (included with the Stereo belt but not with the Mono) is that they help to minimize the bouncing affect that creates movement as you run. As you drink from the body bottle, you remove water without adding air to replace it. Think of it like a capri sun – as the water volume decreases, the size of the vessel decreases as well. Without a volume of air in your water bottle, your water will slosh around much less. And with less sloshing, you will find less movement of your belt up and down. This is not only more comfortable, but will keep you from fatiguing sooner.

Body bottles are more comfortable.

Again with the body bottles. Body bottles, as opposed to hard water bottles, conform to your body more as you run and don’t poke in or push against the side of your body. This helps you keep your mind on your run and also helps prevent early fatigue.


The Groove belts come with a thematic graphic EQ print pattern that is also reflective, providing you with extra visibility for your low-light runs.


Shop all Ultimate Direction Hydration Systems


Low Drop Running Shoes with Traditional Cushioning

Posted on May 2, 2016 in Gear Running Shoes


Lower heel-toe drop shoes came to prominence during the minimalist movement. The idea being a more level shoe platform places the foot in a better position for running… “Better” with regards to efficiency (less energy), or less prone to injury. While neither purported benefit is yet supported through substantial scientific evidence, there are many runners who find success with lower drop shoes.

KinvaraOriginalTraditional running shoes (since the 1990s) have had a drop of 10-12mm. During the minimalist movement, 4mm became a popular drop. Additionally, shoe stack heights of minimalist shoes were very low. Minimalist shoes had forefoot heights of 9-12mm or less, compared to traditional heights of 20-22mm. Many runners found the thin height not protective enough. Then Saucony found the sweet spot for some with the Kinvara. The Kinvara had a 4mm drop and an 18mm forefoot height. It provided a cushioned feel somewhat similar to a traditional shoe but with a low-drop platform. Following suit, Brooks introduced the PureFlow, and Nike had its Free 3.0.

Today there is a great variety of drops and stack heights available. Drops of 6mm or less are considered low and forefoot stack heights of 18mm or less are also considered low. For some, the 18mm forefoot height is too low. On the flip side, it’s possible to get a low-drop shoe with a high stack height (24mm and above). Hoka One One dominates this space. Some find this is too high and too cushioned. If you are like Goldilocks and a traditional forefoot stack height is just right and you want a low drop, you now have several options.

Within this range you have the shoe that made the category mainstream, the Saucony Zealot. There is also the ultra light, zero-drop Altra One 2.5. Most Newton shoes are in this range, and there is even the very supportive New Balance Vongo. So if you have been wanting a low-drop option, while maintaining traditional cushioning, there is a broad range of choices.

View our selection of low drop traditional height running shoes for men | for women

Note: A lower drop may place more stress on the lower leg (Achilles tendon, calf muscles) than you have been experiencing. If you are changing shoes where the heel-toe drop is more than 3mm lower than what you have been running in, a period of transition is recommended. It is best to limit runs in the lower-drop shoes to 10 to 20 minutes for 2-4 weeks. It is always best to start with less and gradually add more.





Interview: Q & A with Ultra Runner Luis Escobar

Posted on April 29, 2016 in Run Life


Quite the local trail running legend, Escobar hails from the Central Coast of California, not far from Running Warehouse‘s retail store. Luis Escobar wears a few hats: photographer, ultra runner, and high school cross country coach, to name a few. I had the pleasure of asking him a few questions over email.

How long have you been trail running?

Twenty-six years. On December 1, 1990 I ran the first Annual Santa Barbara Nine Trails 35 Mile Endurance Run – I have been trail running ever since.

How much do you currently run?

Depends on what’s happening. At this point, my body can handle about 70 MPW (miles per week) – but that number varies. I prefer to train specific and lean towards quality over quantity.

How long have you been coaching cross country?

Nine seasons at Righetti High School and will be starting season number six at St. Joseph High School. We are in the PAC-8 League and CIF-SS Division V.

What is your favorite thing about coaching?

Life long personal friendships. Creating opportunity for my community. Watching people achieve their personal, social and athletic goals.

How many 100 milers have you done?

I don’t remember… more than 30, for sure. I also completed the Badwater 135 three times and Badwater 146 once. I am an 8 time finisher of the Western States 100 and 11 time finisher of the HURT 100 Oahu Hawaii.

Which have been the most memorable, and why?

That’s like asking, “What is your favorite noodle?” in a bowl of spaghetti. Each race and each run relates to the next. Each is important to our evolution as a runner and person in general. With that said, running 146 miles from the bottom of Death Valley to the summit of Mt. Whitney comes to mind.


How long have you been a photographer?

Photography has been my profession for my entire life. I started in high school and I’m still at it. I am very fortunate to have a great customer base. I photograph everyday and it is always rewarding. I love photographing people who are passionate about what they are doing. I love my work!

What got you into photography?

My parents are photographers. I grew up in a photography studio in Atascadero, California.

Photo courtesy of Luis Escobar’s Instagram: “With Jurek on the AT – June 2015”

You photographed Scott Jurek on his way to the Appalachian Trail record, took a “break” to fly back to CA and run Western States, and then turned around and flew back to finish documenting Scott’s accomplishment (whew!). What motivated you more – your passion for running, or your passion for photography?

My running and my photography are interconnected. Sometimes I am a photographer who runs and other times I am a runner who photographs. Either way, both subjects are always on the top of my mind. (I’m not qualified to do anything else… running, taking pictures, and beer drinking is pretty much my skill set.)

What is your trail gear of choice?

Shoes – Brooks Puregrit and Cascadia
Socks – Drymax
Clothes – Patagonia
Replacement – FLUID and CarboPro
Sodium – SaltStick
Packs – Ultimate Direction
Lights – Black Diamond
Trecking Poll – Black Diamond Z Polls
Nutrition – real food
Recovery – chocolate milk

You’ve been known to run in sandals. Why?

Specifically, LUNA Sandals Gordos. Comfortable. No blisters. Simple.


What sparked your connection to the Tarahumara Indians?

Micah True, the creator of the Copper Canyon Ultra Marathon.

If you could sum up your greatest take-away from racing through Copper Canyon with the Tarahumara Indians, what would it be?

Run Simply. Run Gently. Run Free.

Tell us about your “Born to Run” series coming up in May.

The Born To Run Extravaganza is a multi-day running festival. It’s has been described as the Burning Man of Trail Running. With over one thousand participants it is by far the largest trail running event in Santa Barbara County. It is completely family owned and operated. It is created by runners for runners and is 100% non-corprate. It is funky and cool and it is happening on May 14, 2016.


Apparel Spotlight: Pearl Izumi Men’s Pursuit Endurance Short Sleeve

Posted on April 28, 2016 in Gear Running Apparel

You’re going for a long run. It’s hot out. You don’t have time or energy to deal with a running shirt that is going to cause you to overheat.

When it comes to technical excellence, the Pearl Izumi Men’s Pursuit Endurance Short Sleeve shirt is built to keep you focused on your run, not on how hot it is.

Keeping it Cool


PI_m_pursuit_endurance_short_sleeve_3But not just any mesh. Open mesh makes up a large percentage of this top, but without the “I’m wearing a sheer shirt” affect. With thoughtfully arranged open mesh panels, air flow is increased at the upper chest, back, and side panels. More air flow = more cooling.

Ice-fil technology

Transfer Dry Fabric with Ice-fil treatment not only wicks moisture away from your skin as you perspire, but also aids in the cooling process as your sweat hits the fabric. When Ice-fil treated fabric gets wet from your sweat, it creates a cooling sensation against your skin.

Half zip

We wonder why the short sleeve half zip style is so popular in Europe and yet avoids catching fire here in the states… The half-zip feature provides quick, easy, adjustable ventilation, and that can make a big difference when you’re off the grid and really feeling the heat. When unzipped, you open up your chest to greatly increased air flow. And like we said before, more air flow = more cooling. Maybe those European runners are really on to something?

Bonus Features

PI_m_pursuit_endurance_short_sleeveStorage without bounce

Pockets in running shirts are cool and everything, but they lose their value when they bounce uncomfortably on the run. The fitted construction of this shirt ensures that storing a few gels in the envelope chest pocket will be held securely as you run.

Reflective seams

Not only are the seams moved forward to help prevent any uncomfortable chafing on the shoulder, but those seams are also reflective, allowing you to be super visible in low-light conditions as you run.

Sun protection

The heat isn’t the only obstacle the sun throws at you. Prolonged exposure to the sun’s harmful rays is dangerous, and the UPF 50+ rating on the main body provides an extra barrier to keep your skin protected.



Shop all Pearl Izumi Running Apparel: Men’s | Women’s


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

Posted on April 27, 2016 in Nutrition

I love asking the question: what else can this do? I hate the idea of something only being able to perform one task (a uni-tasker… gasp!). So when I started asking myself, “What else can I do with my recovery drink mix, besides just mix it with some sort of milk, water, or add it to a smoothie?” I thought I’d have a fairly short list.

Turns out, I think the better question is: “What can’t I put my drink mix in?!” So, I’ve been experimenting and the list just continues to grow. My goal with these recovery drink recipes is not to remove carbs and add protein (you can look at any body builder website for those recipes), but to make sure there is plenty of protein AND carbs present. Runners need carbs as well as protein, and these recipes will deliver.

I’ll be doling out these super quick, easy recipes over the next few weeks, created with recovery products that we carry here at Running Warehouse. And rest easy; know that when you purchase recovery/protein drink mix, you are NOT purchasing a uni-tasker.


Cinnamon Vanilla Waffles

Makes about 8 small-ish waffles

For this recipe, we used Fluid’s new Vegan Cinnamon Vanilla Recovery Mix. We love the light, cinnnamony flavor for a waffle! You could easily substitute a chocolate, or any other flavor recovery mix. If you use straight protein powder, you might add a bit of honey to round out the sweetness.


  • Fluidvegan1 cup whole wheat flour (or substitute oat, or other type of flour)
  • 1 Tbsp ground flax seed
  • ½ cup recovery drink mix (Fluid Vegan Cinnamon Vanilla)
  • 1 tsp cinnamon
  • Pinch of salt (about ¼ tsp)
  • 1 tsp baking powder
  • 2 tsp vanilla
  • About 1 cup almond milk or milk of choice (may need more or less if using an alternate flour such as oat)
  • 2 Tbsp coconut oil, melted
  • 2 eggs, separated


Add the flour, flax seed, drink mix, cinnamon, salt, and baking powder in a medium bowl. Stir to combine.

In a separate bowl or the measuring cup you used for the milk, combine the milk, vanilla, coconut oil, and egg yolks. Add to the dry ingredients; give the mixture two or three light stirs to barely combine.

In a clean, dry bowl, whip the egg whites until stiff peaks form. Fold the whites into the medium bowl with everything else. The mixture should be slightly lumpy with no big dry spots.

At this point, you can either cook the waffles right away in your waffle iron (use non-stick cooking spray on the iron once to prevent sticking), or the batter can be stored up to two days in the fridge.

Top with fruit and enjoy!

Nutrition Facts

Approximate per serving (1 small-ish waffle): Calories 151 Fat 6 grams Saturated Fat 3 grams Cholesterol 46 mg Sodium 103 mg Carbohydrates 19 gramsFiber 2 grams Sugars 5 grams Protein 6 grams


Shop all Recovery Drink Mixes


Best Hats & Visors for Trail Running in 2016

Posted on April 26, 2016 in Gear Running Accessories

patagonia_duckbill_cap_2Hats serve a few important functions in the runner’s wardrobe: protect the runner from harmful sun exposure, shade the runner from the heat of the sun, absorb perspiration, and shelter the runner from wind, debris, and rain.

But there are a few issues that the average running hat doesn’t solve for trail runners:

  1. When you wear them backwards and run uphill, as trail runners may do on a steep climb, the bill can cut into your neck
  2. When it gets dark during an overnight run, you don’t want a hat to obstruct your vision, so you’re going to want to take it off
  3. If you put a regular running hat in your pocket or pack, you may damage the bill by folding it, and the odd shape of a running hat doesn’t make it easy to stow

To solve these problems for trail runners, we carry a number of hats and visors here at Running Warehouse that come built with a shorter, more flexible bill. The flexibility benefits a trail runner by providing an easy way to fold up and carry or stow the hat when it is no longer needed, and a shorter bill is less likely to obstruct your vision or contact your neck and irritate it as you run with your hat backwards up a steep hill.


Patagonia Duckbill Cap – MSRP: $29.00

The quality that we have come to expect from Patagonia apparel comes through in their hats, blending fashion and function and quickly becoming one of our more popular hats. And the fact that you can fold these Duckbill hats makes them that much more valuable to the trail runner. With a super lightweight, flexible construction, this cap will bend to fit into your pack, jacket pocket or large short pocket. With mesh in back, you’ll find it extremely breathable, and the adjustable back clasp allows you to find the fit that keeps the cap securely on your head as you run. The shorter bill is popular for providing protection with minimal obstruction.

patagonia_duckbill_visorPatagonia Duckbill Visor – MSRP: $25.00

The sister style to the Duckbill Cap, the Duckbill Visor provides you with the same lightweight flexibility as the cap but with the style of the visor.



salomon_race_capSalomon Race Cap – MSRP: $35.00

The Salomon brand is known for outfitting trail runners with everything they may need in the most sleek, lightweight form possible. The Race Cap is no exception. Providing the sun protection and sweat absorption that you require from a hat, it’s minimal form is perfect for race day, when you’re keeping things as lightweight as possible. With a Velcro strap in back, you’ll find a secure fit that will stay on as you run like the wind, and due to its flexible construction, you can easily fold and pack it away when you don’t need it.

Salomon Race Visorsalomon_race_visor – MSRP: $30.00

Just like the Race Cap, the Race Visor provides you with race day coverage and a minimal design that easily folds and packs away when no longer needed.



buff_anton_cap_pro_buffBuff Anton Cap Pro Buff – MSRP: $29.00

With a design inspired by ultramarathoner Anton Krupicka, this Buff Cap comes with a reversible construction – black on one side and blue print design on the other. The super light material still provides ample UV protection thanks to its double layer of Fastwick Extra Plus fabric. For freshness with longevity, Silverplus odor control helps to maintain a clean, fresh cap for multiple day use. The shorter bill provides protection without bulk. And when you don’t need it? The foldable bill allows this cap to be stowed almost anywhere.


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