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Are You Running ‘til You Puke?

April 27, 2016 By Complete Runner

Running Motivation

Some people vomit during a race but not during training. Why would that happen? A couple of reasons:

  1. During training you are in aerobic state of training and during the race, anaerobic.  Anaerobic means “living without air”, as opposed to aerobic which means “living in the presence of air”. During training you are managing your breathing because you are used to the pace, you can carry on a conversation. During the race your adrenaline from the excitement will have you pushing beyond the training, huffing and puffing creating energy production faster than your body can adequately deliver oxygen. This will create high lactate acid levels in the muscles, along with disruptions in functions including the tummy.
  2. Don’t try anything new for up to a week before the race. And whatever you do don’t overdose on carbs. We’ve all heard of loading up on pasta, just don’t have more than your body can process before the race or try another carb choice.
  3. You’ll want to hydrate before and during the race but don’t overdrink water, it will dilute your electrolytes and do the opposite of what you want causing Hyponatremia (low sodium levels). Make sure your hydration includes electrolytes.

Learn more with these race preparation links:

Creating Your Race Day Strategy

Race Day Nutrition Tips

Filed Under: News Tagged With: carbs, hydration, puke, training, vomit

5 Tips to Improving Your Training in 2015

January 29, 2015 By Complete Runner

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!

Filed Under: Pot O Gold, Tips Tagged With: good form running, training

Monitor Your Heart Rate to Optimize Training Benefits

January 28, 2015 By Complete Runner

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.

Filed Under: Products, Tips Tagged With: Heart, Heart Rate Monitor, training

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

May 28, 2014 By Complete Runner

Crim2014

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.

Filed Under: Featured, Tips Tagged With: Crim, CrimFit Adult Training Program, training

Get Ready for the 2012 Crim with the CrimFit Adult Training Program

April 10, 2012 By Complete Runner

Crim Training Program 2012

If you are looking to run or walk the Crim for the first time this August and just want to finish, or you are a more experienced racer and are looking to improve your time this year, the CrimFit Adult Training Program is a great way to accomplish either goal.

The program is revamped this year, with runners and walkers able to select the 10 mile, 8K, or 5K distance they would like to train for, with the runners also able to choose if they just want to finish the race or aim for a more specific time goal.  The training groups meet at locations across Genesee County every Tuesday morning or evening for 15 weeks beginning on May 15 and will guide participants through a training program to accomplish their goals come August 25.

Participants in the training program also receive an entry into the Crim Festival of Races, along with two race vouchers to use at participating races leading up to the Crim.  For instance, the upcoming Burton Memorial Day Race in May is a Crim voucher race where you can enter at no additional cost.  Participants also receive many other cool benefits, including a discount at Complete Runner, good on any shoes and apparel to help you reach your goals!

Curtis is a thirty plus year Crim runner and multiple-time group leader for the Crim Training Program.  He is excited to be co-leading a group this year where he will assist runners who are aspiring to finish the Crim 10 mile run in around a 10 minute per mile pace.

Time is running out fast to sign up for the training program as registration closes on April 16.  For more information, please inquire at Complete Runner or find more details at www.crim.org.

Filed Under: News Tagged With: Crim, training

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