10 Reasons Why You Should Participate in #Run4Wine


#RUN4WINE.   Saturday October 10, the 4th annual 4 Mile Run/Walk will be bigger and better than ever.  More Wineries, Breweries, and Distilleries.  Here’s what we have in store.

1. This year’s race is on a Saturday, yah!  Now those that work during the week or are from out of town can attend.

2. This race is exclusively on a golf course with not only spectacular fall views but can also be fairly challenging, complete with a surprising uphill finish.  If you still have your old Cross Country Spikes, dust them off and bring them along.  You’ll enjoy that beer, wine, specialty cocktail, and buffet at the end even more!

Run 4 Wine Grand Blanc MI3. Yes, you heard right… beer. Bell’s Brewery will be taking over the taps and Midland Brewing Company will be on site offering craft beer tasting. Cha-ching!

4. In addition to beer and wine… Specialty Cocktails from Skinny Girl and Maragritaville Margaritas.  Whoa!   Bottles will be available to purchase during the evening.

5. The scrumptious buffet, as always, is a highlight of the evening.

6. This year’s shirt will be a technical long sleeve from Brooks valued at $30. They’re really cool shirts.  You see them all over town all year long.

7. All participants will be entered in a draw for Dinner for 2 with a car and driver from Grand Blanc Motor Cars.

8. Calling all guys, calling all guys If you are single this is the jackpot, baby.  With a ratio of 80/20 women to men, not only could you win a lady but you have an excellent chance of winning an award in your division.

9. For the out of towners, we have made arrangements for rooms at a rate of $109 including breakfast for October 10. The rooms will be available to book until September 19.  Holiday Inn Gateway Centre, 5353 Gateway Centre, Flint, MI 48507 (810) 232-5300.

10. Proceeds from the event will go to benefit Old Newsboys of Flint who’s goal is “Let No Child Be Forgotten”    You can further assist by bidding in the silent auction put on by Old Newsboys at the event.

To learn more about the race or to register, please visit www.run4winerace.com and like Run4Wine on Facebook, and don’t forget to use #RUN4WINE on social media.

How to Keep Going After the Crim

Crim Finish Line

Don’t stop running or walking because the Crim is over.

We hear about this every year after the Crim.  Spring and summer come around and everyone is excited.  Some people sign up for the Crim Training Program, and others train on their own.  Others don’t train much at all, dig their running shoes out of the closet the morning of, and show up at the race.

Then, the Crim is over.

A lot of people throw their shoes back into the closet until next year.  It isn’t accurate to say that everyone does this, or even a lot of people, but this is the typical story for some people.  Are you one of those people?

If you are considering retiring until next spring or summer, consider this: Now is the perfect time to continue running.  If you have been training, even sporadically, you’ve built up some mileage and endurance over the last several weeks.  Keep it up!  Don’t quit now.

If you just tried on your running shoes for the first time a few days ago, why not try them on again?  Why not consider a healthy lifestyle of running or walking regularly?

Below are 4 ways to keep on going after running or walking the Crim:

1. Sign up for an upcoming road race.

Keep the momentum going by signing up for an upcoming race.  Check out Run Michigan for upcoming Flint area races and races across the state.  The fall is one of the best times to run, so don’t stop now.  Don’t mind our shameless plug, but check out Run4Wine, a one-of-a-kind 4 mile event that we host this October.  Custom wine glasses are available to the first 400 that register, and you will have to register fast to grab one of the few remaining.

2. Consider a fall half marathon.

If you just finished the 10 mile Crim, why not get a half marathon under your belt?  It’s only another 5K past the 10 mile, so a few more weeks of continued mileage and you will be all set to go.  Consider the Run For Your Heart (Sept 12 in Saginaw), Capital City River Run (Sept 18/19 in Lansing), Brooksie Way (Sept 27 in Rochester), or the Detroit Half (October 18).

3. Set a goal.

Maybe you are looking ahead to next year’s Crim, or wanting to train for that marathon you’ve always wanted to do.  Whatever it is, find something you want to accomplish and write it down.  Make sure your goals are SMART (specific, measurable, attainable, realistic, and timely).  Once you know where you want to be, look at where you are now and determine what you need to do, and when, do make it to your goal.  It also helps to have encouragement and accountability, which leads up to next our and final point.

4. Join a running or walking group.

Motivation and accountability from other like-minded runners or walkers will keep you on track and help you to reach your goals.  Create an informal running or walking group with your co-workers, friends, or family, or join a group like Riverbend Striders or Flint Area Year Long Running/Walking Group.  You’ll meet some new people, have fun, and continue running or walking.

These are definitely not the only things you can do after the Crim, but a good place to start.  All we suggest is you don’t hang up your running shoes until next year, but consider a healthy lifestyle that includes regularly running or walking.

What action have you decided to take?

Crim Festival of Races Celebrates 39th Running in Flint

HP_CrimLogo2015Thousands will flood downtown Flint on August 21 and 22 for the Crim Festival of Races, the pinnacle of races in Flint and one of the coolest races in Michigan.

39 Going on 40

My, how time flies.  2015 will mark the 39th Crim Race.  This is Flint’s undisputed biggest celebration of the year.  Since this year’s registration to date is up from last year, and if this is any indication, it should be another huge success.  Next year’s race should be even BIGGER given the 40 year milestone.  Crim is anticipating that there may be a sell out next year.  If you register this year, you are guaranteed to have the ability to register next year even if there is a public cap on registration.  If you haven’t registered yet, here is the link to register online now.

1,000 New Crim Awards!!!

CrimMedalSay you are competitive, dedicated, but not quite as fast as the top 3 in your age group?   If this is describing you, you’re going to love this!  The “MLive Made in Michigan” Award will reward 1,000 additional 10 Mile Runners and Walkers who reside in Michigan with a new medal that will fit around your finisher’s medal.  This award will be distributed to the top percentile finishers.  The award will be available some time after the race at your local running store.  Thanks MLive!

Crim Michigan Mile

The Michigan Mile has proven to be as much of an attraction as the 10 Miler.  Everyone is invited to run the Michigan Mile Open event on Friday Night.  If you are under 18 and want to be timed you’ll want to run the High School Challenge and Young Runners Mile.  No need to be on a team, you can run as an individual.  Below is the schedule of Michigan Mile events:

  • 7pm – Professional Mile – Women sponsored by ATI Physical Therapy
  • 7:07pm – Professional Mile – Men sponsored by ATI Physical Therapy
  • 7:20pm – USATF Masters Road Mile National Championship – Women
  • 7:30pm – USATF Masters Road Mile National Championship – Men
  • 7:45pm – High School Challenge and Young Runners Mile
  • 8:00pm – Michigan Mile Open – All Ages & Abilities

See you at the Expo!

As always, Complete Runner will be at the Crim Expo at our usual spot across from the packet pickup.  Stop by and say hi!


Sidewalk Sale at Complete Runner July 18

You don’t want to miss this buy one sale item, get one free sale – Saturday, July 18 – one day only! Save big on running and walking shoes, shorts, tops, bras, and more!  See flyer below for details.

CR sidewalk sale

Shin Splints: the what, the why, and how to MAKE IT STOP!


Medically known as medial tibial stress syndrome or MTSS, shin splints show up as a dull aching pain in the shin.  Although it feels like the bone, it’s actually inflammation of the tibia (soft tissue around the muscle and the bone).

Shin splints are caused by excessive impact on the tibia.  In other words, not enough cushioning on your landing.  Old shoes, not enough arch support, running or walking on hard or uneven surfaces are the culprits.

shin splints

You can get temporary relief by using kinesio tape (KT or Rock Tape); this will pull the skin away from the muscle to allow more blood flow to the inflammation.  Compression socks or sleeves (CEP) will hold the muscle to close to the bone to minimize the movement between them as well as warm the muscle and promote blood flow.  Icing after activity also helps.  Tart Cherry juice is also an anti-inflammatory and an amazing remedy that could help.

Since cushioning and arch support are the issues, a high cushion shoe with an arch support insert is your best remedy to the problem.  A favorite shoe of many local runners is the minimalistic with cushion.

Crim Week at Complete Runner

June 1 -6, 2015

Still thinking about registering for a Crim Race?

All Week Long register for any Crim Race at Complete Runner

and get $5 OFF your registration.

Be a part of Flint’s Biggest Race Event!

If you have registered, Great!  You can still join us!

There’ll be Events, Refreshments, Giveaways, Brand Reps

June 1 – Meet Crim Race Organizers

June 2 – Saucony Day

June 3 – Nike Day

June 4 New Balance Day

June 5 Mizuno Day

June 6 – Brooks Day, 9:00 Test Run w/Continental Breakfast & Mimosas & Bra Fittings

Crim Week Complete Runner 2015

BFF (Bra Friend Forever)

running bra

We’ve all heard 90% of all women are wearing the wrong bras size, well, there’s something to that.  After your shoes, your sports bra is your most important piece of equipment.  Running and Walking are high impact sports.  Repetitive bouncing from running cause pain and stretch the Coopers ligaments permanently resulting in drooping breasts.  Coopers Ligaments help hold the breasts up.  It is not just the larger breasted woman who suffers breast pain when running; smaller breasted women can suffer from this too.

Okay, so how do you prevent that?  Here are a few tips:

  1. Choose a High Impact Sports Bra
  2. Get a proper bra fitting (it’s free, go ahead)
  3. If you choose to do it yourself measure your rib cage under your breast and then, your breasts at the nipple.  The rib is your band size and the difference between the two is your cup size.  Not all bras are sized the same but 0” =AA, 1” =A, 2” =B, 3” =C, 4” =D, 5” =DD….. So a 32” rib and 36” bust is a 32D.
  4. There should be not spill over.
  5. Make sure it fits snugly on the rib; no more than one finger should fit between you and the bra.  The back should be straight across with no riding up.
  6. When you get a new bra fit it to the first hook so that as it stretches you can move it in to get longer wear out of it.
  7. We carry several High Impact Brands and Styles and Saturday June 6 Brooks will be doing Bra Fittings at Complete Runner all day!

Hope to see you there.

World Cup and Olympic Contender Dave McGovern visits Complete Runner


World Class Athlete and Speed Walking Trainer Dave McGovern stopped into Complete Runner during his Flint Race Walking Clinic.  If you’ve never heard of Dave, he race walks at a 6 minute pace, you heard right, 6 MINUTES!

Our own Norm Purdy and Mark O’Donnell did one of Dave’s clinics in Louisville and came up with the idea to bring Dave to do one of his World Class Clinics right here in Flint.  The Clinic consisted of a meet and greet where Dave shared his experiences and track work at Grand Blanc High School where Dave filmed and worked with individuals.  The second day included a Shoe Clinic at Complete Runner with Dave hitting a 7 minute mile on the Boston Marathon Treadmill, and the 3rd day included VO2 max test and Heart Rate Monitor Clinic.

walk2The response was so great that Norm and Mark are planning 3 Clinics with Jeannie Jeffery at Grand Blanc East Middle School June 22, July 20, and August 10.  The clinics will be from 6:00pm-8:00pm for a nominal fee of $10.  Contact Mark O’Donnell at mastod@att.net or (810) 499-0083.

Complete Runner will soon be offering FREE Good Form Walking class in addition to our already popular Good Form Running Classes.  Stay tuned.  Dates to be announced.

Activity Bands, GPS Watches, and Super Watches: Which One is Right for You?

Garmin Vivoactive Flint MI

Not too long ago one of the only options runners had for watches was a $20 Timex that tracked your time along with a few laps, and if you were lucky it was the Indiglo model that featured a light to see the time in the dark.

The rise of the internet and technology has now put the power of a computer on our wrists with the recent launch of the Apple Watch, but has also given runners many more choices than ever.  On the other end of the spectrum are activity bands, and somewhere in the middle of super watches and activity bands are GPS watches.  More choices are good but also can make it more confusing to know what watch is best for you. So, which one is right for you?

Activity Bands

If you are only looking to track your general daily activity such as steps and sleeping patterns an activity band may be all you need.  These are the least expensive and simplest form of tracking devices that will give you basic information about your fitness levels, and typically connect to the computer.

GPS Running Watches

Coming a long way from the original Timex, current GPS running watches are very sophisticated tracking just about anything  you need, and also sending the information to your computer and possibly your phone via an app.  These devices are now sometimes referred to a personal running coach as some functionality even goes as far as encouraging you to reach the goals you set.

Super Watches

If you want it all, super watches typically combine the best of activity bands and GPS watches, as well as pair to your phone for added connectivity.  The Apple Watch and Garmin Vivoactive are such watches that aren’t only good for runners but for other general fitness activities as well.

Still not sure what device is best for you?  Don’t worry, we can help.  Come into Complete Runner and let us know what you want to accomplish and we will help to point you in the right direction.

4 Tips for Running with Music

music motivates runners

Some people enjoy running for the peace and quiet, while others would go insane without their iPod during their workout or race.  If you fall into the pro-music side, you will most likely argue that music gives you the opportunity for a more entertaining and motivational run, depending on your taste of music.  If you enjoy running with music or want to give it a try, here are a few tips to make for a better experience:

What You Listen to Matters

Classical music may not be the best music selection when running, unless this type of music really gets you excited and motivated.  Most runners like more upbeat music, and there is even music produced specifically for running that holds a cadence which can help you to pace.  What works for you may not work for someone else, so make sure to find the right music to inspire you.

Use an Arm Pod to Carry Your Music Player

Many people just carry their iPod while running, which is not only inconvenient but also unsafe as your device could easily slip from your hands and fall to its destruction.  Arm Pod’s are inexpensive and will conveniently hold your iPod or phone in place on your arm so you don’t have to worry about it while running.

Use Earphones Made for Runners

Nothing is more annoying than your earphones falling out during a race as it takes your focus away from your goal.  It is best to look at earphones made specifically for running so they help you to perform your best.  Some running headphones are even cordless and connect to your music player via Bluetooth, freeing you up from annoying cords.

Be Safe and Respectful of Others

Nobody wants to hear your music as you are running by during a race, so make sure not to have it cranked up full blast.  This is also important since you still want to be able to hear ambient noises while running outside, as well as paying close attention to your surroundings, to ensure you are safe.

Complete Runner is the place in Flint for everything running, including the latest and greatest in running specific earphones and Arm Pods.  Stop by the store to learn more!

photo credit: RunOnBeat -keep-running via photopin (license)