Last Call for Run4Wine Early Registration


Do you have plans on the evening of October 9, 2014? Hundreds of runners, walkers, and beer and wine enthusiasts are signed up for the Run4Wine, and time is running out if you haven’t yet registered!

The third annual Run4Wine offers a great evening with your friends or spouse. Along with all the typical things you get from a race, Run4Wine also boasts of a unique course, amazing food buffet, craft beer, and of course, wine.

DJ Dan Richards of KCQ 98.1 will be heading up the entertainment, and don’t forget to bring some cash to purchase any wine or beer that your taste buds won’t allow you to go home without. As with last year, Nathan will also be there showcasing their line of safety and night running products, including lights and reflective gear at special pricing.

Participants will also be entered into a drawing where one lucky runner or walker will win a night on the town from Grand Blanc Motor Cars, where a driver will escort you and a spouse or friend to dinner in a Mercedes.

Proceeds benefit the Old Newsboys of Flint.

The price will jump again on October 1, so make sure to inform your friends and register today!

Related Article: 5 Reasons Why You Should Invite Your Man to Participate in the Run4Wine

See and Be Seen When Running in the Dark

Running Light

With car and runner accidents happening all too often, smart people understand that you need to be seen when running or walking in the dark.  This typically involves wearing reflective clothing, a lighted vest, blinking spurs on your shoes, or other forms of reflectors and flashing lights.  However, being seen is only half of the equation as it is just as important to see where you are running in the dark.

Unfortunately, reflectors and blinking lights won’t light up the path when running, so a flashlight or head lamp will help you to not only be seen, but also see the road ahead and where you are running.  With all the pot holes and uneven footing out there, this is essential for your safety.

The Zephyr Fire 100 Runners Flashlight is a neat light for active people, fitting conveniently in your hand with a strap to offer a good grip. Unlike a regular flashlight this light is intuitively pointed down to see the ground in front of you and a light that can be seen by cars from behind.  It also comes equipped with an emergency siren that you can push in the event of a crisis.

You don’t need to look like a construction worker anymore with a bright orange vest to be seen when running or walking at night or in the morning.  Stop by Complete Runner today to check out the many options available in reflective and light up gear, as well as specific running flashlights to help you see the road ahead.

It’s better to be safe than sorry.

5 Reasons Why You Should Invite Your Man to Participate in the Run4Wine

Run 4 Wine Grand Blanc MIThe Run4Wine started in 2012 as a fun fall race on a beautiful golf course with wine. This event was a huge success right away and continues to grow in popularity each year.

However, we’ve noticed that roughly 81% of race participants are female, meaning only 19% are male. We understand this event may be treated as a ladies night out, enjoying some fitness and fun with friends without spouses or significant others. This event could be fun for the man in your life also.

If you are up for him joining you at the Run4Wine, here are 4 compelling reasons to share with your man that he should participate in this year’s race.

1. With the majority of races being held on the road, this race is exclusively on a golf course with not only spectacular fall views but also fairly challenging, complete with a surprising uphill finish that will make anyone appreciate the craft beer and wine at the end even more!

2. Yes, you heard right…craft beer. Midland Brewing Company will be on site this year offering craft beer tasting. Cha-ching!

3. In addition to the craft beer the food buffet after the race is amazing, a reason alone for any man to participate.

4. To close the deal remind your man that he has better odds of getting in the top three in his age group since the majority of participants are female.

To sum things up, your man should participate with you in the Run4Wine because of the unique course, craft been, awesome food buffet, and a better chance of finishing at the top of his age group.

We hope to see you, and your man, for a great evening at the Run4Wine this October. To learn more about the race or to register, please visit and like Run4Wine on Facebook.

Creating Your Race Day Strategy

Race Day Strategy

Whether you are running a small 5K, the Crim 10 mile, or a marathon, you should have a race day strategy to help you achieve your specific goals. You’ve trained hard for the big day, so make sure you know what you want to accomplish and plan out the things you need to do on race day to make it happen.

First, ask yourself what your overall goal is. Do you have a time goal to beat, are you using this for a training run, or do you only want to finish the race?

Whatever your end goal, visualize yourself accomplishing this and what it will mean to you. Then, determine what needs to be done to make it a reality.

  • If you are looking to beat a time goal, what is the pace you need to run to make it happen?
  • If you are using this race as a training run, possibly for a race in the near future, what can you do to make sure not to overdo it and prevent getting injured?
  • If you are only concerned with finishing the race, how can you enjoy yourself and soak in the crowd, course entertainment, and just have fun?

In addition to what you will bring to the race, having tested all your equipment prior, and your hydration plan, you will also want to consider the following:

Know the race course. Check out the course maps online and get familiar with the mile markers and how that relates to your pace. Also know where the hills are, and how you plan to run them, as well as the location of water stations and toilets.

Don’t take off too fast. Adrenalin will cause you to run faster than you plan, especially at the beginning of a large race. Understand this and try to hold back a little at first if you feel going out too fast will cause you to burn out and slow down before the end of the race.

Run your own pace. Only one person will win the race and odds are it won’t be you. So, unless you are an elite athlete don’t worry when you get passed by someone a lot older than you, remember your goal and what you need to do.

Stick to your strategy to achieve your goals but be flexible enough to change your strategy in the moment if it makes sense to do so. You cannot control the weather, how other people run the race, or the unexpected cramps you may get (to a point). Like a vehicle uses a GPS to navigate a journey, use your race day strategy to navigate your race, and adapt accordingly to unexpected road blocks that you cannot control.

Eliminate Surprises by Test Driving New Equipment Prior to a Race

running shoes for crim race

You wouldn’t purchase a brand new race car the day before a 500 lap race, so why would you buy new running apparel at the race expo to wear at the race the next day?

That doesn’t make much sense.

We don’t want to discourage you from buying cool stuff at any race expo, but encourage you to have enough time to test out new equipment, apparel, or nutritional supplements because even a 5K is a long time to suffer if something isn’t right with your new products.

Here are a few tips when test driving the following:

Running Shoes – You should get used to new shoes in a few runs and know fairly quickly if your new shoes don’t quite fit right.

Running Tech Wear (apparel) – Should wash before you wear them (using Sport-Wash detergent if possible) and run in them to see how they feel and perform (do they chafe, etc).

Hydration – If you are training with your own special hydration formula, keep this consistent during the race as the specific race hydration may not agree well with your stomach.  Also, if you get a new water belt make sure you test it out a few times before your race to make sure you get used to its fit.

Nutrition – Don’t try a new gel or supplement on race day as you don’t know how it will specifically impact your performance. Test supplements in your training and use what works best during the race.  Your body may respond better to all natural and organic supplements but you want to make sure you test this before race day.

You’ve trained hard for your big event, so don’t risk a painful or uncomfortable race by not properly testing your new shoes, tech wear, equipment, or nutritional products.

Don’t Over Train for Your Big Race

5K Training

So you’ve signed up for a big race and you are training hard, really hard. Maybe it is the Crim or maybe it’s a half or full marathon this fall.

Some runners find themselves making the mistake of being over trained for their event, not taking any time to rest leading up to the race. It is better to be well rested before the race than to be too tired, so don’t leave your race on the training course.

Usually around a week before your big race your mileage will peak and you will want to taper, or decrease your mileage significantly, in order to be well rested for the race. Tapering allows your muscles to recover and rebuild to be in good shape for your race.

During your taper it will be good to eat foods rich in protein as well as wear compression socks to help your muscles recover properly and get your body strong for race day. You may even want to deplete your body of carbs a few days before the race so you can carb load right before the race to gain maximum performance.

You are not a wimp by backing down your training the week before a big race, you are actually smart. Practice tapering, as well as proper nutrition, to make sure your body is fully prepared for your big race!

5 Things to Try Before Going to the Doctor to Treat Plantar Fasciitis

plantar fasciitis treatment for runners

If you have been running for any period of time you have probably experienced plantar fasciitis, or know of someone who has. Unfortunately, it is very painful and can keep you from running successfully.

Wait a Minute, What is Plantar Fasciitis?

Plantar fascia is a band that runs from your heal to the ball of your foot. When your foot is moved the wrong way, the plantar fascia could become strained and tear, causing swelling and pain. You could get plantar fasciitis due to increasing mileage too fast, having poor shoes, running barefoot, or a variety of other things.

Plantar Fasciitis Treatments

Before running off to your doctor for medicine, injections, or steroids, there are some things you should consider trying for better arch support, including:

  • Good Specialty Running or Walking Shoes
  • Specialty Athletic Insoles
  • Feetures Plantar Fasciitis Sleeve
  • Strassburg Sock (keeps your foot in a good position while sleeping)
  • KT Kinesio Tape

Hopefully you don’t experience plantar fasciitis anytime soon, and having good shoes and arch support will help to prevent it. However, if the inside of your foot is beginning to hurt near the heal, take it easy and try some of the methods above to ensure you have some better arch support, and if that doesn’t work then it may be best to visit your doctor.

Running Tech Wear Makes it Easy to Protect Your Skin From the Sun

uv protection for runnersWith the sun shining most days this summer it is good to take the proper measures to protect your skin from harmful ultraviolet rays.

Many people differ in opinions about using sunscreen, and if you do use it when running there is a good chance you are going to sweat it off. However, good running tech wear clothes make it easy to keep your skin protected from harmful rays.

In addition to wicking away moisture to keep you cool and comfortable when running, many running shirts and shorts from top brands come standard with UV protection. You probably shouldn’t fully rely on this to keep your skin safe, but it definitely provides a great second layer of protection with no additional effort.

The quality of your running clothes matter, which is one more reason to look out for copycat running clothes that look nice but aren’t functional. If your closet is lacking fashionable yet functional running tech wear, remember that you can find the latest and most innovative running clothes at Complete Runner!

Are You Stressed, Tired, and Reliant on Caffeine to Make it Through the Day?


Are you always tired for no reason? Feeling stressed? Need energy drinks and caffeine to keep going throughout the day? Have trouble getting out of bed in the morning?
If this sounds like a day in your life, you could be suffering from Adrenal Fatigue. According to, Adrenal Fatigue can happen when your adrenal glands don’t function properly, typically due to stress.

With your adrenals not functioning right, you may be pumping your body with more caffeine filled energy drinks, sodas, and coffee than you should just in order to function, and it is a repeating cycle throughout the day as you burn energy fast.

Regardless if you are experiencing adrenal fatigue or not but are “hooked” on caffeine, it’s not a good place to be. Please go see your doctor if you think it is necessary, but instead of pumping your body with caffeine try using natural carbs that will burn long-term, such as some fresh fruits or Honey Stinger or ProBar, so you don’t get too reliant on caffeine to function regularly.


A Fun Alternative to Replenish Electrolytes After Running

watermelon for runners

When it comes time for runners to hydrate, there are typically a few choices.

Filtered water will get your mouth wet, but is really “dead water” and won’t replenish the nutrients that you lost. Another choice is sugary sports drinks.

We’ve always said that the best hydration for runners is electrolyte enhanced drinks with low or no sugar.  However, what if there was a fun alternative to hydration for runners?

Actually, there is. Take a visit to the new Davison or Flint Farmer’s Markets and you will most likely find some tasty watermelon there that will not only taste good at your picnics this summer but will also quench your thirst and replenish your electrolytes after a run.

Stay safe and hydrate this summer with electrolytes from Complete Runner, and some all natural watermelon from the local market!