Plantar fasciitis. ITB syndrome. Patella tendinitis. Achilles tendinitis. The common aches + pains of runners. + these are just a few. The more you train the more familiar you become with these terms + ailing injuries. We've all tried RICE (rest, ice, compress, elevate). We've all been through the frustration of time off. Nothing.
At Fleet Feet Raleigh we've seen it all + we all know that many running ailments are symptoms of some tightness somewhere else. The quad pulls on the calf. The calf pulls on the Achilles. It's all connected + there is no better place to start your remedies than with some trigger point therapy. If you have ever foam rolled any tight muscle you know it can be intense. Trigger point goes deeper so start these exercises with caution.
One of the most common running injuries, plantar fasciitis, is actually caused from lower leg tightness. By using trigger point therapy on the lower leg often times the fascia tendon can be released + the pain will subside over time. The following video below refers to Crossfit + Trigger Point, but the lower leg stretches shown below can often help release the fascia tendon. Check it out:
We have many trigger point seminars here at the store monthly so check our calendar for the next one.
Rhythm in Running
As a drummer I am constantly tapping, hitting + counting. Life comes in all sorts of rhythms + running is no different. If there is one thing minimalism has done extremely well for the running industry it has brought proper technique + form into the limelight. One of the best resources for Fleet Feet Raleigh + running stores around the country has been Good Form Running. The GFR website has simplified running technique into four simple steps:
Brent
One of the easiest of the four steps is cadence. We all think in rhythms of some sort + this is one that can be practiced with fairly easy repetition. Counting for 3 steps per second for 10 seconds is a great way to get in a good running rhythm. But then what? Stop thinking about it. The tendency here is to turn yourself into a human metronome, a robot that cranks out perfect cadence without actually enjoying the experience of running.A great video on cadence can be seen here (Understanding Cadence).
Good Form running clinics are held monthly here at Fleet Feet Raleigh + are great overview of everything on the GFR website so check out our calendar on the Fleet Feet Raleigh website.
Count, run + then relax + repeat.
Brent
Shoe Reviews: Quick Trainers!
We have a few new shoes floating into Fleet Feet Raleigh that are sure to get some buzz. As the training season gears up quickly here are some great shoes that are in the sweet spot "in between" category. What is "in between?" These are shoes that will be in between your high mileage everyday trainer + your race day super fast racing flat. Great for those quick runs, intervals + hill workouts. Give'em a spin below:
Adidas Adizero Boston 3 (110.00 MSRP)- we previewed Adidas's Adizero Adios in this post earlier. + the Boston is built on a similar platform as the Adios + the Adidas Glide (a high mileage trainer). So it's super light, but still gives you a bit more in the forefoot with some extra Adiprene+ (Adidas's super springy forefoot foam). A firmer ride than many of it's other counterparts in this category, but that's not a bad thing. 9.3 oz in Men's size 9, 8.3 oz in Women's size 7.
New Balance 890v3 (110.00 MSRP) - built on a 8mm ramp angle, the 890 revolutionized this category with a super light nitrogen infused foam called Rev-lite giving it a fairly soft feel for a shoe so light in it's category. Slightly more flexible than the Boston 3 above + a bit wider in the forefoot. 9.5 oz in Men's size 9, 7.6 oz in Women's size 7.
Asics DS Trainer (115.00 MSRP) - a cult favorite for years, Asics did away with it's signature double cradle heel system + reverted back to an old school heel collar. It was a good move + lightened the shoe significantly Welded seams give the toe box a fairly open feel. As always, the DS Trainer has a slight bit of DuoMax support foam for the light overpronator. 9.1 oz in Men's size 9, 7.6 oz in Women's size 7.
Try on all 3 at Fleet Feet Sports Raleigh today. Happy racing!
Brent
FFRR Turkey Trot Comp Entry WINNERS!
4 entries were given away to team members this year. 3 Fleet Feet Raleigh staff members chose the names out of hat. See who won:
Fall Preparation
Fall is upon us + it's the greatest time to get racing. But with colder temps in the morning + rising temps through the day, layering is becoming more important in your training. Here are a few items to help you in your training:
Mizuno Wildwood Tight (MSRP: 56.00) - this tight by Mizuno is extremely versatile + perfect for the fall. Light enough to not feel bulky, but with just the right amount of warmth. The Wildwood Tight is perfect for those chilly mornings while still giving you the fit to run your best + at a great price point.
Brooks Nightlife Vest (MSRP: 75.00) - Night runner? Need to be seen? This vest is the perfect combination. Wind proof, water resistant + the highly reflective 3M Scotchguard material make this vest a necessity for fall runs. A perfect layering piece for the fluctuating temps.
Nathan Speedshift Glove (MSRP: 20.00) - at 20.00 this fall glove is a steal. Lightweight material for mid-temperatures + high in features. Wipezone areas for the runny noses + TruTouch technology for easy access to cell phones + music players.
Feetures Elite Merino+ Socks (MSRP: 15.00) - when you think socks in the fall/winter you think merino wool. Certainly merino is a great material in all seasons, but it is extra comfy in the cool ones. A natural material with self-regulating properties, merino socks are often higher in price point, but higher in features (see what I did there?) as well. Feetures patented power arch keeps the mid-foot nice + snug. It is the only sock in the store with left + right specific socks.
All of these items can be found here at Fleet Feet Raleigh + we have loads of new fall apparel arriving daily. Drop + let us outfit you for the upcoming season.
Brent
Mizuno Wildwood Tight (MSRP: 56.00) - this tight by Mizuno is extremely versatile + perfect for the fall. Light enough to not feel bulky, but with just the right amount of warmth. The Wildwood Tight is perfect for those chilly mornings while still giving you the fit to run your best + at a great price point.
Brooks Nightlife Vest (MSRP: 75.00) - Night runner? Need to be seen? This vest is the perfect combination. Wind proof, water resistant + the highly reflective 3M Scotchguard material make this vest a necessity for fall runs. A perfect layering piece for the fluctuating temps.
Nathan Speedshift Glove (MSRP: 20.00) - at 20.00 this fall glove is a steal. Lightweight material for mid-temperatures + high in features. Wipezone areas for the runny noses + TruTouch technology for easy access to cell phones + music players.
Feetures Elite Merino+ Socks (MSRP: 15.00) - when you think socks in the fall/winter you think merino wool. Certainly merino is a great material in all seasons, but it is extra comfy in the cool ones. A natural material with self-regulating properties, merino socks are often higher in price point, but higher in features (see what I did there?) as well. Feetures patented power arch keeps the mid-foot nice + snug. It is the only sock in the store with left + right specific socks.
All of these items can be found here at Fleet Feet Raleigh + we have loads of new fall apparel arriving daily. Drop + let us outfit you for the upcoming season.
Brent
Team Bios! Annabelle (aka Anna) Fernandez
An avid Brooks running shoe fan, Anna Fernandez won't kill that snake for you, but she might eat all your chocolate. Meet Anna below:
Occupation: Admissions Counselor
Favorite Place to Run in the Triangle: Shelley Lake or Lake Johnson, it's a tossup!
Favorite Race/Event: Army 10 Miler - Washington, DC
Hobbies: LOL, you mean besides running? Reading, traveling and cooking for friends (but not the dishes afterward)
Favorite Food: Can't name just one - 1) chocolate, 2) vanilla ice cream and 3) banana/nutella waffle with an almond latte from Jubala! (usually not all three things together)
Favorite Running Shoe: Brooks Ravenna
One Thing Most People Don't Know About Me: I was bitten by a copperhead 3 yrs ago on my right ankle. Now I really hate and am scared to death of snakes!
4 Things on my "Bucket List": 1.) Travel to France - Paris, Giverny & Normandy 2.) Run a half-marathon in an international location (still researching!) 3.) Buy a beach house 4.)Retire in Italy
Occupation: Admissions Counselor
Favorite Place to Run in the Triangle: Shelley Lake or Lake Johnson, it's a tossup!
Favorite Race/Event: Army 10 Miler - Washington, DC
Hobbies: LOL, you mean besides running? Reading, traveling and cooking for friends (but not the dishes afterward)
Favorite Food: Can't name just one - 1) chocolate, 2) vanilla ice cream and 3) banana/nutella waffle with an almond latte from Jubala! (usually not all three things together)
Favorite Running Shoe: Brooks Ravenna
One Thing Most People Don't Know About Me: I was bitten by a copperhead 3 yrs ago on my right ankle. Now I really hate and am scared to death of snakes!
4 Things on my "Bucket List": 1.) Travel to France - Paris, Giverny & Normandy 2.) Run a half-marathon in an international location (still researching!) 3.) Buy a beach house 4.)Retire in Italy
Recovery
North Carolina has had a record summer so far in 2012 making your recovery strategies even more crucial. Need some tips. Fleet Feet Raleigh can help.
1. Stretch. More importantly try dynamic stretching. It's better than static stretching (which can sometimes can do more harm than good). From the Running Times: "New research indicates that the flexibility that is a by-product of pre-run static stretching may be a biomechanical factor that hurts running economy, which is a measure of your overall efficiency." There are seven great stretches over at the link above. Implementing simple, quick, but effective stretches like butt kicks, high knees + even jumping jacks before + after runs can go a long way at injury prevention.
2. Hydrate. We've talked about this before, but the key isn't just carbohydrates, but electrolytes (sodium + potassium). Get your electrolytes from natural + organic sources like fruits + veggies + supplement your runs with low calorie drinks like NUUN + Vespa which cut out all the high fructose corn syrup + help your body pull from it's natural carbohydrate stores. Check out Fleet Feet Raleigh's Nutrition + Hydration page for a great run down.
3. Compression. To recover faster, compression is a scientific no-brainer. The technique has been around for decades, but the running community has finally jumped onto it's benefits. Compression socks can help speed up blood circulation to the lower leg by 30% helping to increase recovery. CEP offer many great compression options to help speed up blood flow + slow lower leg muscle vibration. Try-on's are available here at Fleet Feet Raleigh.
1. Stretch. More importantly try dynamic stretching. It's better than static stretching (which can sometimes can do more harm than good). From the Running Times: "New research indicates that the flexibility that is a by-product of pre-run static stretching may be a biomechanical factor that hurts running economy, which is a measure of your overall efficiency." There are seven great stretches over at the link above. Implementing simple, quick, but effective stretches like butt kicks, high knees + even jumping jacks before + after runs can go a long way at injury prevention.
2. Hydrate. We've talked about this before, but the key isn't just carbohydrates, but electrolytes (sodium + potassium). Get your electrolytes from natural + organic sources like fruits + veggies + supplement your runs with low calorie drinks like NUUN + Vespa which cut out all the high fructose corn syrup + help your body pull from it's natural carbohydrate stores. Check out Fleet Feet Raleigh's Nutrition + Hydration page for a great run down.
3. Compression. To recover faster, compression is a scientific no-brainer. The technique has been around for decades, but the running community has finally jumped onto it's benefits. Compression socks can help speed up blood circulation to the lower leg by 30% helping to increase recovery. CEP offer many great compression options to help speed up blood flow + slow lower leg muscle vibration. Try-on's are available here at Fleet Feet Raleigh.
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