If giveaways, refreshments, and exclusive store discounts are your thing then you definitely don’t want to miss Crim Week, coming to Complete Runner June 3-8, 2013.

Not only can you register for the Crim at extended reduced pricing and get a Crim Gift, but Complete Runner will offer an exciting week of fun, discounts, and give-a-ways from the Crim and the brands you love including Mizuno (Monday), Brooks (Wednesday), New Balance (Thursday), and Nike (Friday)!

Make sure to put June 3-8 on your calendar, and bring a friend with you to sign up for the Crim and get in on some good deals!

Print Crim Week $10 and $20 Off Coupons at Complete Runner!

Gels should be an important part of your training and race day nutrition strategy.  Taken right before a race as well as during longer races, gels will fuel your body with a boost of energy to help you perform your best. 

When considering gels we often hear the following questions:

What kind of gel should I get? 

The gel you use may depend on your performance level as well as how your body responds to supplements.  Gu and Hammer brands are very technical with their gels engineered to offer what is scientifically proven to help your body perform its best.  However, some technical brands can have filler additives such as maltodextrin, which is most often found in processed foods.  On the flip side, gels such as Huma and Stinger offer an all-natural formula which energizes your body as nature intended and is argued to sit better with your stomach.  For example, the Stinger Gel is honey based and Huma boasts of ingredients such as sea salt and chia.

Should I get gel or chews? 

Gels and chews offer the same desired results but gels are thought to absorb faster into the body while chews may be more convenient to take during an event and offer a more specific portion control than a pouch of gel. 

The question is really not “to Gu or not to Gu?”, but rather “what kind of gel or chew is best for me?”  Depending on what you are looking to accomplish the knowledgeable staff at Complete Runner will be sure to help you determine your race day nutrition plan to make sure you perform your best!

It isn’t surprising that sandal wear increases as the temperature increases.  It may be surprising, however, that the number of planter fasciitis cases also increase during this time from the lack of support that sandals offer. 

Most sandals offer convenience and a relaxed feel but a rather nominal arch support at best.  Imagine the potential harm you are doing to your feet when you walk around in cheap sandals all summer long, especially when you put them on right after your race to get out of your running shoes.  In the same way that you should have your feet fitted to determine the best pair of shoes for your feet, you should do the same for sandals especially if you wear them a lot in the summer.

Complete Runner offers the most respected brands in sandals like Teva (Barracuda shown), Chaco, and Sole that are sure to give you awesome comfort and arch support your feet need.  They also come in a wide variety of styles, since we don’t like that “one type fits all” approach.

Whether you are walking around town, on vacation, or after a summer race, be sure to keep your feet protected from planter fasciitis with quality sandals with arch support. 

Have you ever stopped to consider that the clothes you wear while running should perform a purpose more than just covering your body?

Your shoes perform a purpose, and your feet will tell you what that is rather quickly if your current shoes are old or if the shoes you have aren’t the right fit for your feet.

Your shirt, shorts, and socks are no different if you really think about it. They should help you to perform your best, and if they don’t they are doing nothing more than covering your body.

You may notice the “good” runners get this, as you see them wearing their singlet at the races. At this level a tenth of a second can be the difference between first and second place, so there is no room for error.

But most of you are never going to win a race, and your goal may be to improve your time or maybe just to finish a race. Whatever your goal may be, the proper tech wear will help you to achieve it.

The technology of running apparel has increased dramatically over the years, now offering benefits such as SPF protection from the sun, lightweight and breathable to keep you cool, wicking to more the sweat off your skin, and even anti-odor. Compared to the person who runs in their favorite cotton shirt and old basketball shorts, the runner who has the running tech wear will be more comfortable and less likely to overheat, meaning he or she will be able to perform their best.

Stop by Complete Runner to check out the new spring and summer tech wear and start taking advantage of the performance it brings to your training and races.

Has the cooler spring caused you to get started running later than normal this year and you are trying to catch up? Or are you trying to take your speed up to the next level?

Kinetic Bands by Myosource are a good tool to help you improve your speed and endurance. These have been popular with track teams for quite some time and road runners are starting to pick up on the benefits.

Kinetic Bands are easy to strap on your thighs and offer resistance to your legs. Just walk a few steps with them on and you will definitely understand how they work!

Consider using them on your off days for cross training or on your speed days by doing sprints or track style workouts. You have to work a lot harder with the Kinetic Bands on your legs, and take them off and you feel like you are flying.

The kit offers a nice carrying bag and bands two bands of different resistance levels.

Check out the video below to see how they can be used in training.

In the wake of the unthinkable events that took place at the Boston Marathon on April 15, many “Run for Boston” events have been planned across the country. One such event is planned for Flint on Tuesday, April 30, at 6:00 PM.

Folks are invited to meet at the “clock” on the corner of Saginaw and Kearsley in downtown Flint for a group run of no set distance. In addition, starting at 5:30 PM “Runners for Boston” shirts will be available for a $20 donation to The One Fund Boston. 100% of the proceeds will go to the fund, helping those most affected by the recent tragedy.

If you are unable to attend on Tuesday a limited supply of shirts will be available at Complete Runner or you can contribute online to The One Fund Boston.

This event is made possible from the support of Bauman’s Running and Walking Shop, Complete Runner, Crim Fitness Foundation, and the Flint Area Year Round Running and Walking Group.

In addition to your continued thoughts and prayers, we hope to see you on Tuesday.

If you are looking for a cute, super light-weight breathable tank to wear in the summer when it is scorching hot outside, look no further than the Brooks Women’s D’lite Micro Mesh Racerback.

An online review describes it as a “light, breezy, barely-there tank to wear over my sports bra when I don’t want to completely expose my belly”.

This tank is as fashionable and functional as they come, and has to be experienced to fully appreciate. Check out the Brooks Micro Mesh Racerback the next time you stop in Complete Runner.

Just as your belly can get a little bigger in the winter months when your overall pace of life is slower, your feet can also change during this time.  Even though your feet are continually changing, a weight gain or loss will most likely make this change more noticeable after trying on your shoes that you haven’t worn in a while.  This is why it is critical to get an expert fitting and gait analysis each time you buy new shoes.

The online shoe store can’t measure your feet.

The sporting goods store may be able to measure your feet.

A running store will not only measure your feet, but also determine your foot type (gait analysis) to recommend the best shoes for your feet.  We are runners fitting runners to go the distance in their new shoes.

Some of you are either thinking or speaking the following:

I can’t believe how cold it is outside.

It is supposed to be spring, not winter.

Last year it was 70 degrees on St. Patrick’s Day and it was barely 30 degrees this year!

Yeah, we know.

However, it is super important that you make sure you don’t let the cold keep you from getting started this spring.  Now is the time to get excited about spring and that race you said you were going to run this year.  It’s coming up, so you’d better get ready!

If you’re having a hard time getting excited about the spring there are a few things you can do.  First, stop in the store and take a look at all the new spring apparel and shoes.  The awesomeness is sure to get you excited, no joke.  Second, don’t forget to register for that race you said you were going to do.  Get it in the books now, on the calendar and paid in full, and that will help motivate you to get outdoors even when the weather isn’t cooperative.

Maybe you have been trudging along all winter and this “pep talk” doesn’t necessarily apply to you.  If that is the case, we’re happy for you.  Please come alongside someone who is having challenges and be the encouragement they need to get started this spring.

What about you?  Are you having a hard time getting started running this spring, or starting to fizzle out?  Feel free to share your thoughts in the comments.

With dozens of running shoes to choose from we often get asked the question, “What are the best running shoes?”  We like to tell people a simple concept that the best running shoes are the shoes that best fit your feet. 

Because your feet are different than my feet, how can I suggest that my running shoes are superior to yours?  My shoes fit my feet best, and your shoes fit your feet best, so we have both found the best shoes for our feet even though they aren’t the same.

Let’s say you go to the dealer because you are in need of a new vehicle.  You tell the salesperson you need to buy the best vehicle.  After asking you a few questions, it is determined that you need a truck to haul supplies for your job, but you drive a lot and are on a tight budget so a small truck would be best. 

At the same time your uncle comes into the same dealer and says he needs the best vehicle, and he ends up driving away in a new Cadillac. 

You were both looking for the best vehicle, and you both got the best vehicles that met your needs, functionality, and budget.  Totally different vehicles for totally different reasons. 

Nobody has feet exactly like yours, so the shoes that fit you right may not be the same shoes that fit your friend.  This is important to understand because a friend may recommend a shoe to you and just because the shoe works for your friend doesn’t necessarily mean they are going to work for your feet.

An expert fitting and gait analysis will determine what shoes are best for your feet.  Not only will this maximize your performance, but also help you reduce injuries associated with having bad shoes.