Sick with the Cold

If you only have a cold, some people believe they can “run the cold out.”  Running under five miles when you have a cold can be good to clear your sinuses and sweating is good to release toxins from your body.  However, make sure you take it easy and drink plenty of fluids when running with a cold.  You may even want to take a towel with you to spit, cough, and clear out your nose and throat as long as you don’t gross out your running partners!

Sick with the Flu or Fever

If you have the flu or a fever, you will probably want to wait until you feel better to run.  It makes no sense to force yourself to run when you have a hard time getting off the couch.  It is best to get over your illness as soon as you can and run cautiously as you are able until the illness passes.

Proper Nutrition Can Prevent Illness

Organic Life Vitamins from Natural Vitality are a great supplement to meet most of your daily nutritional needs; more specifically, it is an athlete’s version of a multi-vitamin.  This whole-food-based blend of essential vitamins, minerals, veggies, super fruits, and berries will give your body the nutrition it needs every day to improve your overall health and help prevent you from getting sick in the first place.

Whether you decide to run while you are sick or decide to hold off until you feel you can handle it, the choice is up to you and your doctor.  If you currently take a “regular” multi-vitamin or decide you should start for the nutritional benefits stop on in to Complete Runner in Flint and we’ll help you pick out the right dietary supplements.

Disclaimer: This post is based on our personal experience of running when ill; we are not doctors and are not offering medical advice.  The choice to run when you are sick is ultimately up to you and your doctor.

Winter Clearance

Complete Runner is saying “bye, bye” to all its winter running apparel by reducing prices up to 50% to make room for spring items.  When they are gone, they’re gone so hurry on over to get some great deals before they disappear until next year.

Track Spikes

Flint and Genesee County area High School athletes will be glad to know that new sprint, mid-distance, and distance spikes have arrived at Complete Runner!  We have a wide selection of the latest Nike, Puma, Brooks, and New Balance track spikes in stock.  Not sure what kind of spikes you need for track this year?  Not a problem.  Come on in and we’ll help you pick out the perfect pair for your feet and event.

Spring Apparel

Along with track spikes, we are getting in brand new spring running apparel every day!  Technical and fashionable, this apparel is comfortable and great looking.  Want a sneak peek?  Check out the new Nike Vapor Jacket in the video below.

St. Patrick’s Day Race

Nothing says spring like St. Patrick’s Day, and we can’t wait until this year’s Pot O’ Gold 4 Mile run on March 17.  Since the big day is on Saturday this year we are expecting a much larger turnout and even bigger after party, so don’t miss out on all the excitement!  Visit the race website for more information or register online today!

We can’t wait until spring…can you tell?  What excites you most about spring?

Regardless of what the weather does or doesn’t do, it is likely we will have opportunity for several more treadmill or elliptical workouts before the weather finally breaks for good.  If you’ve been training on the treadmill all along you may start to get a little antsy this time of year as spring is in sight but not yet close enough to grasp.  We need to change things up a little and get motivated!

Getting Motivated

Did you know that some people come off from the winter in better shape than ever due to their treadmill training? The good treadmills have a built in coach to keep you motivated and on track, as well as heart monitors to keep you in your target zone.  It is really easy to control your conditions on a treadmill by simply adding inclines or increasing the speed for a harder workout, or set it up for interval training with five hard minutes followed by a minute walk.  Runner’s World recently posted a few videos of different workouts by Jeff Galloway that you could add in your training rotation to keep things fresh and new in your workouts.

Virtual Running

Something cool to really change it up and get you motivated on the treadmill is Web Racing, which allows you to “turn your fitness equipment into a fitness experience.”  Just connect a sensor to your treadmill or bike and watch yourself on a TV screen compete against other athletes around the world.  Move over Wii, this is the real deal and can really help to keep your workouts fun, interesting, and different when cooped up inside!  Check out the video below to see Web Racing in action.

Whether you are trying to determine a new workout or interested in Web Racing to spice things up, Complete Runner is always here to help.  We can show you how to get the most out of your treadmill to make your workouts the most effective they can be.  Stop by today to get motivated and get through the unpredictable Michigan winter!

“The tip to get started again is quite simple: take it slow.  One way is to start with interval training.   Try running for a minute followed by a minute walk, and gradually over time move to two minutes running and one minute walking.  After you can handle four minutes of running and one minute of walking start to wean yourself off the walk until you are running continuously.”

Read the entire article on I Run Flint for more information on this topic.

If you desire to start running again or are coming off an injury and want to give interval training a try, check out the interval timers and GPS enabled watches that we have available at Complete Runner to help with your interval training.  Stop by the store to learn more and get back to running the correct way.

Feetures Bamboo & Wool socks are wicking, have a seamless toe, and help to prevent bacteria and odor.  Now only are they a thicker, comfortable sock that is perfect for winter running, they also have a lifetime guarantee!  Their website states:

“Feetures! products are designed to withstand repeated wearing and washing, and to maintain their fit and feel over the lifetime of the product. If your socks fail to live up to this standard, then you can return them for an exchange or a full refund.”

All of you who get holes in your socks better check these out!

By the way, these socks can be worn all year round for casual comfort and with the lifetime guarantee why not see if you can wear them out, eh?  Well, they are super high quality so good luck with that.

Stop by Complete Runner to check out our full line of running socks to help keep your feet warm and dry during the winter, including the Feetures brand.

1. Duct tape the toes of your shoes to try to keep your toes dry, and possibly make a fashion statement.
2. Wear running shoes that will protect your feet from the elements.
3. Do nothing and run miserably in wet, cold feet.

You don’t have to get frostbitten toes after a run in the winter because your feet got wet running through fresh fallen snow, and you certainly don’t need to waste your precious duct tape on your shoes to keep your feet dry.  Certain running shoes are made waterproof and have lots of traction and grip that will make a big difference when running in the winter elements.  Winter running shoes also have extra protection (rubber) around the toes to keep them dry and protected from snow and ice.

Mizuno Wave Cabrakan

Brooks Ghost GTX

A few shoes that are great for winter running are the Mizuno Wave Cabrakan and the Brooks Ghost GTX.  Stop by Complete Runner today to check them out (styles and colors may vary from pictures shown) and our other winter running apparel, traction aids, and exercise equipment for those of you who would rather be running inside than in the single digit temperatures.

When is the last time you used duct tape on your running shoes?

In case you missed them, here are a few recent articles published by Complete Runner on the topic of winter running apparel and gear:

Stay Warm From Head to Toe This Winter

Running on Ice and Snow Safer, Easier with Due North Traction Aids

And if you would rather stay out of the elements this winter, here are some great articles on training indoors:

E-Glide Elliptical Offers Great Winter Running Workouts

The Runner’s Guide to Buying a Treadmill

If you have any questions on winter running apparel or gear please feel free to stop by or store and seek out our friendly and knowledgeable staff, send us a quick email, or leave your question in the comments below.

Coming back after a five year break, Run For Roots will help you to celebrate Earth Day at Miller Greenhouse in Grand Blanc on Saturday, April 21, 2012.  Not only will runners take part in “grass roots” running at its finest but all finishers are planned to receive a plant from the greenhouse.  The four mile race is put on by Complete Runner and Grand Blanc Parks and Recreation, with timing and results by Race Services Company.

Another new race planned for 2012 is the Run4Wine on the evening of Thursday, October 11 at the Jewel golf course in Grand Blanc.  Final details are still being worked out but a big afterparty is being planned with food, music, and wine tasting.  The event is planned by Complete Runner and Woman 2 Women Michigan, will benefit the Old Newsboys and Grand Blanc Parks and Recreation.

Complete Runner is proud to help manage and support local Flint area races, especially those that are “not your typical 5K”.  For additional information please contact Complete Runner at 810-233-8851.

However, if you are serious about running or walking you will put quite a few miles on a treadmill and want it to hold up to your workout demands.  Precor, Spirit Fitness, and Bodyguard Fitness are a few of the companies who make quality treadmills especially for runners.  When buying a treadmill to use for serious training here is a list of seven things to consider:

1. Make sure the treadmill has a three-ply belt; anything less isn’t very thick and won’t last for a lot of miles.
2. We suggest treadmills of at least a 3-HP continuous motor for running.  Committed walkers may be able to get away with a slightly smaller motor but a durable motor is crucial for the longevity of the treadmill.
3. Look for your treadmill to have a wide belt so you have plenty of room to run.
4. If you can afford it, look to buy a commercial grade treadmill.  Specifically built for durability and lots of miles, the commercial grade option will hold up to multiple years of training and provide a good return on your investment.
5. To minimize the impact on your knees and joints, a good treadmill will offer some sort of cushion on the belt or deck.  On certain treadmills Precor has their Ground Effects® and Integrated Footplant Technology™ for cushioning and stride support.
6. Look for a treadmill that offers interval training.  Set your speed, hill, or Galloway training workout in the treadmill and it will keep you on pace.  Unlike running on the road a treadmill will never let you slack off unless you decide to stop completely.
7. Another cool feature of a good treadmill for runners is a hear rate control.  It will help to optimize your training by adjusting your workout accordingly to always keep your heart rate in its target range.

If you are looking for a treadmill bring your running shoes and shorts to Complete Runner and test out our selection of quality treadmills.  We’ll answer all your questions and help you find the treadmill that fits your training needs and budget.

This dream training machine is the e-Glide Elliptical from Spirit Fitness, available at Complete Runner in Flint.

As stated on the Spirit Fitness website, the e-Glide is “designed with convenience, comfort, reliability, and aesthetic appeal in mind.”  Inspired by Alberto Salazar, former Boston Marathon and three-time NYC Marathon champion, the e-Glide offers a smooth motion that gives the user the biomechanical motion of the perfect running form.  You will definitely feel the burn in your quads with this machine, and you can increase the workout intensity by easily adjusting the tension with the turn of a knob.

Below is a video showing the e-Glide in action.

Are you curious to learn more about the e-Glide Elliptical and see it for yourself?  Stop by Complete Runner today for a demo and see how it will greatly improve your winter training.