Don’t Miss Out on Downtown Flint’s Favorite St. Patrick’s Day Tradition

St. Patrick’s Day is always a day filled with rich traditions.  For the last 35 years downtown Flint has hosted a major St. Patrick’s Day tradition, the Pot O’ Gold four mile run and walk!

St Patrick's Day Flint MI

This years After Party will feature another Irish traditional, a live music session, known in Irish as a seisiún.

The Pot O’ Gold starts at the Masonic Temple downtown Flint on Tuesday, March 17.  The kids’ race starts at 5:30 pm and the run starts at 6:00 pm, with the walk starting one minute after.

Register online here.

Not only will every finisher receive a medal, but the first 500 to register will receive a free leprechaun hat.  Proceeds also benefit the Crim Foundation.

There will be a great after race party with great eats and entertainment.  After the race party, if you are looking to continue your St. Patrick’s Day celebration it will be easy to walk down the street to popular establishments like Blackstone’s, 501 Bar and Grill, Table and Tap, and of course The Torch, all close by in downtown Flint.

Packet pick up will take place at Complete Runner on March 16th from 10:00 am until 7:00 pm, and race day pickup at the Masonic Temple starting at 4:00 pm.  Participants who attend the March 16th packet pickup will be able to register for the Crim’s Adult Training Program for a $10 discount!

Grab your green and your friends and join one of downtown Flint’s longstanding St. Patrick’s Day traditions this year at the Pot O’ Gold.  Register online today, mail in an entry form, or register at Complete Runner!

5 Hot Trends in 2015 Spring Running Apparel Tech Wear

Wm Salomon jacketSpring is an exciting time for runners and walkers as the temperatures typically start improving and the snow starts melting, providing more favorable weather conditions for outdoor training.  In addition to the weather change it is also a fun time as all the new fashions and technical wear comes out and ready to help you feel and look good in 2015.

Here are a few hot trends to look out for with running apparel and tech wear in 2015:

Lightweight Waterproof Jackets

We’re talking seams, zipper, hood and all.  Not many manufactures will put this in writing!  It is said that “April showers bring May flowers” so having a good waterproof jacket is essential to stay dry and lightweight aids in comfort.

Bright Colors

Brands have realized in recent years that runners and walkers don’t only want apparel that is functional, but that is fashionable also.  Each year the colors get brighter and the designs more interesting, and this is no exception in 2015.

Practical Base Layers

Want arm coverage but don’t want to get too hot?  What about a long sleeve that cools when you sweat?  This year includes base layers they help you stay cool, comfortable, and offer UV protection.


Most women love their capris as the weather gets better, and brands are taking note and offering fashionable capris that also function as tights or compression.  Capris are also super practical in late spring when the temperatures aren’t yet warm enough to wear shorts.


Increasing your blood flow and oxygen to your muscles for faster recovery are major reasons to be interested in compression, which come in all forms such as sleeves, socks, tights, and even half tights.

To see these hot trends for yourself stop by Complete Runner today!

5 Tips to Improving Your Training in 2015

Training for Running

As the unofficial start to the running season is coming up around the corner, are you itching to get started in your 2015 training?  Here are a few tips to get your training off to a great start.

Be Smart About Increasing Mileage

As many people ramp up their running in the spring it can be tempting to hit the roads with guns-a-blazing.  However, increasing mileage too quickly can be an invitation to injury.  Follow a training program that takes moderation into consideration to increase your chances of being healthy for the whole year.

Add Variety

Instead of running the same thing day after day, mix it up with some easy long distance days, cross training, and short distance speed days.  A well-rounded training program reduces the risk of injury as the added variety allows more time for your muscles to recover.

Attend a Good Form Running Class

Complete Runner hosts monthly Good Form Running classes that help runners analyze their posture, cadence, and lean in order to run more efficiently, faster, and injury free. This class can make a lasting impact on your running this year.  Learn how this class improved Ben’s running immensely.

Train Your Lungs

We lift weights, cross train, and have a running schedule to train our bodies but do you have any exercises that focus on your lungs?  This could be the missing exercise in your training program, as respiratory training will reduce the effects of hills, heat, and altitude by increasing your endurance, power, and speed.  We can do respiratory training with certain breathing exercises or with tools like the PowerLung that specifically targets the twelve sets of breathing muscles.

Treat Your Feet to New Shoes

Your shoes from last year may still look nice but they won’t feel nice.  It is not worth aching feet, blisters, or a more serious injury to get a few more miles on an old pair of shoes, so the spring is the perfect time to get a proper fitting with a great pair of new shoes.

Now that are you off in the right direction with your training, take a look at upcoming races to see what ones you would like to participate in.  This will help you keep focus and accountability in your training.  You still have time to get ready for the  Pot O’ Gold run and walk in Flint on March 17, so that may be a great local race to schedule for your 2015 debut.  Learn more about the Pot O’ Gold race today!

Monitor Your Heart Rate to Optimize Training Benefits

Heart Rate Monitoring

How do you feel when you get behind the slow person driving ten miles per hour under the speed limit?  Or, when that car speeds past you in town going way to fast?

Speed limits in place for our protection, and the speedometer in our vehicle helps us stay within a safe speed when driving.  In the same way, a heart rate monitor is like a speedometer for your heart.

It is important to know your heart rate when working out to optimize your training, making sure you are keeping within your target heart rate to gain the maximum strength and calorie burning benefits.  Just like driving too slow or fast isn’t safe, having a lower heart rate isn’t doing much for your body and being over your max rate isn’t healthy.  Optimum is 220 less your age and moderate is 200 less your age.

You can measure your heart rate manually, which isn’t exactly the most accurate but is better than nothing.  If you want to increase accuracy and take advantage of technology, a heart rate monitor, most GPS running watches or an activity band can be used.  It is also quite simple to monitor your heart rate when using a treadmill, elliptical, or exercise bike as this software is built into the machines to maximize your training.

Understanding your heart rate is important for your success and health.  To learn more how to measure and utilize your heart rate in your training stop by Complete Runner and ask one of our friendly staff.

Reach Your Goals in 2015 with the Crim Training Program: Signup Day Slated January 10 at Complete Runner

Crim Training ProgramAs 2014 draws to an end and the New Year begins, many people take time to reflect and look forward to what they can accomplish in the next twelve months.

What are your specific health, fitness, and running goals for 2015?

Are you looking to drop your 5K time by two minutes?  Drop twenty pounds?  Participate in a marathon?  Run your first Crim?

After you have defined your goal, the next question to ask is what steps do you need to take to reach your goal?

For seasoned and new runners alike in the Flint area, the CrimFit Adult Trianing Program is part of their yearly ritual for accomplishing their goals.  It can be part of your plan in 2015, too!

The CrimFit Adult Training Program is a top-notch 15-week training program for runners and walkers of all fitness levels. From beginner to advanced, the program is used to give participants the tools and confidence to meet their goals of finishing the Crim race of their liking or improving their race times.

Complete Runner is excited to host a CrimFit Adult Training Program registration event on Saturday, January 10 from 10:00 am to 4:00 pm.  Receive free Crim memorabilia when you sign up for the program at $10 off the regular rate, and enjoy special store discounts and access to Crim Training staff to answer questions.

We hope you will join us on January 10 to kick off the New Year right!

Beets Proven to Offer a Natural Way to Increase Athletic Performance

Beets good for runners

What if you could get your PR by consuming more beets?  Sounds crazy, but it’s true.

Beets are high in nitric oxide.  Studies show that nitric oxide helps the body increase circulation and oxygen efficiency, which improves energy to working muscles, extends endurance, and speeds recovery.  Elite athletes have the highest potential for nitric oxide production, and the rest of us can eat more beats or take a nitric oxide supplement like Beet Elite Neo Shot to aid our bodies’ production.

If you are curious what your current nitric oxide level is in your body, stop by Complete Runner and ask to take the test.  It is free of cost and only takes a minute, and will let you know if your body could benefit from an increased diet in beets!

Instead of filling your body with caffeine or sugar before a race or workout, wouldn’t you rather fill it with something natural that is proven to increase athletic performance?

Add Variety to Your Feet to Reduce Your Chance of Injury

hurting feet

In the same way that we add variety to workouts to improve our performance, and cross training to stress different muscle groups, a study shows that rotating your running shoes can drastically reduce your chances of injury.

It is probably something most people haven’t thought of, but it makes total sense.  The impact of your foot and muscle groups will be totally different when wearing your light-weight, low heal-drop racer trainers than when you wear your high cushion training shoes.  If you wear the same shoes all the time you will always stress the same muscles, not allowing your feet and legs the proper recovery to improve your speed and strength.

Rotating your shoes is not only smart, but also proven to help reduce injury.  Consider adding a pair of complementary shoes to your race bag today and your feet and legs will thank you.

It’s Black Friday All Week Long at Complete Runner!

One day isn’t enough for all the savings we have in store, so we decided to extend our Black Friday sale all week long!

Save BIG on our annual clearance of running and walking shoes, most popular GPS running watches and activity bands starting at $99.95, and select ellipticals at Complete Runner from Monday, November 24 through Saturday, November 29.

With limited supplies stop by early to check out the savings before it’s too late!

We also have gift cards and plenty of innovative niche running and walking tech wear, gear, and accessories for the runner or walker on your gift list this season.

Top 8 Gift Ideas for Runners or Walkers

Runner Gift Ideas

With the holidays right around the corner are you looking for gift ideas for the runner or walker on your list?  Being one of the most innovative running stores in Michigan, Complete Runner prides itself on our quality inventory of shoes, teach wear, equipment and accessories, and nutritional items that active people want!  Here is a quick list of gift ideas for the runner or walker in your life:

SmartWool tech wear is hard to keep in stock.  This isn’t surprising as it keeps runners and walkers warm, dry, odor-free, and is as comfortable as anything you are ever wore. [Learn More]

Heat generating tech wear offers innovative base layers and jackets to allow active individuals to continue their activities outside in the cold and snow. [Learn More]

SealSkinz offers amazing socks, hats, and gloves that are not only breathable but also waterproof to keep you dry in Michigan’s unpredictable weather. [Learn More]

Reflective gear and safety lights to help runners and walkers see and be seen while in the dark. [Learn More]

GPS running watch or activity band to keep track of daily progress towards goals. [Learn More]

Random items to start a new or contribute to an existing race bag to be ready for anything on race day. [Learn More]

Traction aids to keep on your feet when running in the snow and ice. [Learn More]

Last but not least…a Complete Runner gift card, which also acts as a loyalty card, when you are just not sure and want to give more options to the recipient! [Learn More]

With friendly staff who knows a thing or two about the latest trends and most innovative products, let Complete Runner help you bring smiles to your friends and family this holiday season!

Online Registration is Open for the 35th Annual Pot O’ Gold Race

Pot O Gold Run Flint MI

St. Patrick’s Day 2015 isn’t as far away as you may think.

Registration is now open for the Pot O’ Gold’s 35th Annual 4 Mile Run and Walk, March 17, 2015 in Downtown Flint, Michigan.  Highlights of the race include:

  • Every finisher gets a medal
  • Free leprechaun hat to the first 500 to register
  • After race party with great eats
  • Proceeds to the Crim Foundation
  • A great way to spend St. Patrick’s Day with your friends or family

Registration for the Pot O’ Gold race would make for a great gift for a family member, friend, or co-worker.

To learn more about the race visit