American long distance runner Meb Keflezighi took the SKECHERS GOrun  out for a spin at the San Jose Rock n’ Roll Half Marathon last month. Now, you can get the same lightweight comfort and responsive flexibility of the GOrun sneakers on Zappos.com! It comes in a cool array of colors as well as basic black for both men and women.

Happy running!

It’s always a good idea to simulate a race environment.  Keeping your “A” race in mind, practice before the big day!

Do’s and Don’ts about Pre-Race Racing

-Wear the same outfit you’re going to wear on your big day including any hydration belts or camelbacks

-Eat the same foods during the day making sure your stomach holds up in a race environment

-Remember this is not your ultimate season race; do not sacrifice yourself for a race that is just for practice

-Push yourself, but don’t forgo your training for the upcoming weeks

-Mentally practice last few miles and visualize how they may feel on race day; What are you going to do to get to your goal in December?

-If this will be your first race ever, choose a practice race that is of a shorter distance.

Happy Training!!!

Happy Monday runners! This week is “Injury Prevention Week”, and I’d like to share a few tips with you to make sure you get back right on track after a setback during your marathon training.

Signs of an injury

Inflammation

Loss of function

Pain – IF IT HURTS STOP!

How to treat them

Don’t stretch an injured muscle

Ice –Do not ice for over 15 minutes

Compressions

Elevation

Massage

How to get back into running

after sickness:

-Start with low-level exercise, around 30 minutes, to avoid the illness from returning.

-If you are still feeling ill, don’t run more than every other day to avoid a decrease in resistance

of your immune system

After injury less than 14 days

-You can get back to where you left off in the same amount of days you took off

-Be sure to start off running every other day to get back into the swing of things

-Increase the length of your runs in a quicker period of time by slowing down your pace

-Always consult your doctor or therapist and follow their recommended workout plans

Longer than 14 days

-The longer you take off the harder it is to come back

-Take off 20% per week if you have done no exercise

-Jumping too quickly into where you left off will potentially cause injury; be patient and your

muscle memory will have you back to your running routine in no time!

-Always consult your doctor or therapist and follow their recommended workout plans!

Just because you didn’t run today doesn’t mean the entire week is blown. Tomorrow is always a new day!  Happy running!

Brrrr! You wake up for a run, look outside, and it’s cold and windy, what do you do? SLEEP? Nope!  You still go for a run!

Race day could be rainy, windy, cold or even all three, so prepare for it now; here are some tips to help!

You won’t be as thirsty in the cold; it doesn’t mean hydration is less important.

Dress the part! Layers are key for cold weather.

Be careful of wind burn!

Wear clothing that keep warmth in but allow extra heat to escape.

Race day for the Zappos.com Las Vegas Rock n’ Roll Marathon will be cold… get used to it now and not the day of!

80% mental, 20% physical?

Everyone knows in order to cross the finish line, you must train your body, but did you know how important it is to train your mind?

Racing is just as much a mental  game as it is a physical game. Here are some tips to help you TRAIN YOUR BRAIN!

Visualize yourself crossing the finish line

Get outside your comfort zone during training runs

Be confident in yourself and in your training

How willing are you to push yourself?  How bad do you want it?

Do what you can do at the moment and don’t look ahead

Practice Mantras; Make it short, uplifting, instructive, and full of action words:  

 “Run Fast, Go Past” or "The strong get stronger."

You are your biggest competitor, not the weather, not your family, not the race course, YOU.

Go beyond your zone!

Can you believe fall is finally upon us? This means cooler weather for those longer runs!

Now that we are getting into runs that are longer than an hour, we need to start talking about consumption of items other than water to avoid bonking.

Everyone is different and EVERYONE will react differently to certain products; practice before race day is key!

CYTOMAX® is the sponsored sports drink that will be offered during the Zappos.com Las Vegas Rock n’ Roll Marathon, if you plan on drinking it in December, then start drinking it now!  You don’t want to end up running from porta potty to porta potty for 13.1 miles!

Here are some general guidelines for hydration and sustenance for endurance running. Remember, however, that everyone is different, so you may have to tweak your routine a little bit to suit your body.

BEFORE YOUR LONG RUN

Consume a meal 1-3 hours before your long run or race.

300-400 calorie meals full of carbohydrates (bagel, toast w/peanut butter, oatmeal)

2-3 glasses of water

DURING YOUR LONG RUN

6-8 oz of water every 15-20 minutes

After an hour of running consume about 100-200 calories and then 100 calories every 40-45 min after that. Start testing out products such as GU, Hammer Gels, Clif Shots, Gummy Bears, sports drinks etc.

*If you’re using Gel, consume with water when taken, not sports drinks!

AFTER YOUR LONG RUN

Rehydrate with 2 cups of water per pound lost.

You absorb carbs twice as fast within the first two hours.

Consume at least 200 calories per hour ran .

Add protein for enhanced storage.

Happy Training!

Running Network™ Fall 2011 Best Shoe Motion Stabilizing Award: Supernova™ Sequence 4  & Runner’s World Best Update, October 2011: RESPONSE™ Trail 18

adidas Running proudly announces not one, but two recent award winners for the fall: the Supernova™ Sequence and the RESPONSE™ Trail 18. 

The Supernova Sequence 4 is designed for the over-pronator who needs to neutralize excessive side-to-side motion. It gets high marks from Running Network for its combination of stability, cushioning and value.

For you trail running enthusiasts, the RESPONSE™ Trail 18 got top marks from the editors of Runner’s World Magazine for its aggressive new lug sole design that provides sure footing on the roughest trails. If you like challenge yourself on muddy trails and steep descents, you’ll love the support and excellent traction of the RESPONSE Trail 18!

*award logos courtesy of Running Network and Runner's World Magazine.

There’s a certain amount of freedom that comes with running. It’s just you and the track. However, the right running accessories can really help every runner make the most of their run sessions.

Here are some of our favorite must-haves as we train for the upcoming Zappos.com Las Vegas Rock n’ Roll Marathon coming up in December!

1. Nike Women’s Dri-FIT Cushion Low Cut Socks (6-pack): Keep sweaty feet at bay with these durable socks. They even have shock-absorbing pads and arch support for a more comfy run.

2. Feetures! Elite Light Cushion Low Cut Socks (3-pack): Feet stay cool and dry while the high-density cushioning keeps high-impact areas cushioned.

3. Brooks Nightlife Hat: Running in low light? Slip on this adjustable cap to help visibility while keeping your hair out of your face.

4. Tifosi Optics Slope™ Interchangeable Lens Sunglasses: Keep your eyes protected from the harsh sun and focus on the road ahead with these anti-fog and shatterproof sunglasses.

5. Saucony Drylete Ponytail Headband: Keep those pesky flyaways and sweat beads from distracting you! This handy headband keeps everything in place.

6. Soleus Chicked: Keep track of your training progress with this sleek and lightweight watch. It has a 30 lap memory and five interval timers for all your sessions.

7. Fuel Belt R20 Revenge Hydration Belt: Stay hydrated and keep your small essentials close at hand during those long runs with this lightweight and comfy belt.

8. Nike + Sportband: Share, keep track and connect on nikeplus.com with this genius watch! This keeps track of your distance, pace, time and calories burned so you can clearly see your progress.