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 www.adrenalfatigue.org, 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!

Crim Week Coming to Complete Runner June 2-7

Crim Week 2014 Complete Runner

We are pleased to announce that Crim Week is fast approaching Complete Runner June 2-7, 2014.

We host Crim Week at Complete Runner each year to get folks excited about the upcoming Crim while offering some great deals, discounts, and giveaways!

This year’s Crim Week looks a little like this:

Monday (June 2) – Mizuno Giveaways
Tuesday (June 3) – Nike Giveaways
Wednesday (June 4) – Saucony Giveaways and Amphipod Water Belt Clinic
Thursday (June 5) – Brooks Giveaways
Friday (June 6) – Sports Bean, Pro Bar, Nuun Giveaways
Saturday (June 7) – New Balance Giveaways
All Week Long – Save $5 off Crim registration; Crim Week only deals on shoes, tech wear, nutrition, and gear; and more!

Make sure to put June 2-7 on your calendar, and bring a friend with you to sign up for the Crim and get in on some good deals!

Print off the Crim Week Flyer with $10 and $20 Off Coupons at Complete Runner! [Download PDF Flyer]


10 Tips for Those Training to Run or Walk their First Crim


If you are looking to participate in your first Crim run or walk this year, congratulations! The road to the Crim will come with hardship and challenges, but it will end with the amazing feeling of accomplishment when you cross the finish line and see all your hard work finally pay off.

Whether you are in the official Crim Training program or training on your own, we’ve compiled a list of ten tips that cover everything from shoes to nutrition to help those training to run or walk their first Crim race get the most out of their experience.

The best shoes to buy are the ones that best fit your feet [Read More…]

Request a gait analysis from a specialty running store to determine your foot type when trying on shoes [Read More…]

Get more out of your shoes with an insole based on your arch type [Read More…]

A good pair of performance running socks keep your feet dry, comfortable, and greatly reduce the chance of blisters [Read More…]

Use compression socks or sleeves to keep your calves from cramping in the race, and afterwards for a faster recovery [Read More…]

You get what you pay for, so don’t be fooled by cheap copycat running clothes [Read More…]

Running clothes should do more than just cover your body; they should help you to perform your best [Read More…]

Prevent chafing before it happens with the proper running tech wear and anti-chafe cream [Read More…]

Proper race and training nutrition can help improve your performance [Read More…]

Make sure you properly hydrate before, during, and after your run to get the most out of your workout and save yourself from cramping and dehydration [Read More…]

If you enjoyed these tips be sure to check the Complete Runner Blog, where many more running and walking tips like these are published each month.

What is the Difference Between Walking Shoes and Running Shoes?


If you are a competitive walker, or want to get into the sport, you may be wondering what the difference is between walking and running shoes. Before we discuss that, let’s first look at the differences between running and walking.

When running you put more impact on your feet, knees, and joints. On the flip side, the most efficient way to walk is when your shoe never leaves the ground. Because of this it is best for walking shoes to have a low heal drop and minimal cushion, which will allow for an efficient, light-weight walking shoe.

What this ideal walking shoe sounds like is a good pair of racing flats, which are super light-weight with a low heal drop. Ironically, racing flats aren’t just a good shoe to improve performance of runners, but also make for a great walking shoe.

Learn more about racing flats in this previous article, and stop in Complete Runner to try on a pair.



2-in-1 Running Shorts Help Prevent Chafing and Overheating

Black Running Shorts

Chafing in the crotch and inner thigh is definitely not something you want to experience. Some of you know exactly what we mean.

You can use a product like Run Guard to help prevent chafing, and we highly suggest doing so if you are prone to it, but when it comes down to it there is nothing that will help prevent chafing more than the proper running tech wear.

So, when it comes to chafing in the crotch/inner thigh, a good pair of 2-in-1 running shorts will do wonders. These are running shorts with underwear or compression shorts built in and are designed to be breathable and wick the moisture away from your skin, which helps to keep you comfortable and dry, preventing chafing and even overheating.

Regular shorts and underwear, especially if they are cotton, won’t wick the moisture away and you’ll pay the price later.

Even though a tube of Run Guard is highly recommended, it just makes sense to wear 2-in-1 running shorts for your workouts and races to not only keep you comfortable during the race but also prevent a lot of discomfort after.