Many thanks to New Balance for sponsoring this great event!

Almost all of these injuries can be attributed to increasing mileage, starting running for the first time, or starting back up after a long break during the winter. It’s important to remember that just because you were logging 20 miles a week back in October doesn’t mean you can jump right back into 20 miles weeks in April with 10 mile weeks during the months in between.

Here are a few key ways to prevent these nagging injuries and some helpful tips to treating them once they happen.

Prevention:

Add your mileage in increments: Take a look at your average mileage over the last month or so and find out what your weekly average is and use that as your starting point. The rule of thumb that is often thrown around is to not increase more than 10% in a given week. So if you have been averaging 10 miles per week, you shouldn’t exceed 11 miles during the following week. Continue to add mileage incrementally and make sure you throw in a week or two where you do the same mileage, or even a little less, than the week before in order to help your legs recover as you increase mileage.

Dynamic stretching: Knees are usually the most commonly injured joints for runners and it’s no surprise that tight hamstrings, calfs, and quads (the muscles leading into your knees) can lead to sore knees. Make sure you are doing plenty of stretching, especially dynamic stretching where you keep the muscle moving while stretching. Runner’s World has some great dynamic stretches for you to try pre-run.

Hydrate: You know the drill here. Staying hydrated is not only great for performance but it also aides in preventing injury. Don’t get caught off guard as the weather heats up, stay hydrated throughout the day, especially focusing on drinking water throughout the whole day and not just around your runs.

Treatment:

Foam Rollers/The Stick: The good news with a lot of early season injuries is that they are treatable. Using a foam roller to get a deep massage on your legs (especially IT bands!) and back along with one of our favorite products, The Stick, can help loosen up tight muscles and help you avoid stiffness during your runs.

Compression: Using compression is one of the best ways to recover after a hard run. By compressing the legs, you actually increase blood flow which aides in recovery, meaning you get back out there quicker. Companies like 110% have added innovative features such as ice sleeves to give you the benefits of ice and compression (two of the four letters in the injury recovery acronym R.I.C.E.).

Rest: This is the hardest type of treatment to prescribe any runner but often times the best way to feel better when shin splints and knee pains are getting you down is to simply rest and give your legs a few days off. Often times runners will note that they feel stronger when they come back after a few days of rest than they did before they were injured in the first place. There’s good reason behind this: rest helps your muscles repair and strengthen, something they don’t get to do during the constant pounding of distance running. We hate missing time when we are preparing for a run like Broad street but sometimes the best way to hit your PR is to take a few days off and focus on getting your legs back to 100%.

The most important thing to remember is that every person is unique. If you are having a hard time adding mileage using the 10% rule then scale back to 5% or add mileage every other week. If your shoes are really old (more than a year, or you have put more than 400 miles of running on them) then make sure you have the right type of shoe to get you through your run. And if nothing else helps, come talk to us. You’ll at least have a sympathetic shoulder that’s been there before to cry on…

• Common fears and misconceptions
• Terminology and common race distances
• Equipment needs
• Local racing opportunities
• How to properly prepare for a triathlon

When: May 14th 6 PM
Where: Philadelphia Center City
RSVP: outreach@philadelphiarunner.com

*This event is free and open to athletes of all levels!

Sponsored by:

Mid-Atlantic Multisport Coaching

TriYOUTHalon

From the Penn Museum:

Long Distance Runners of Mexico Are the Subject of a New Photography Exhibition
Run! Super-Athletes of the Sierra Madre
March 31 through September 30, 2012 at the Penn Museum

PHILADELPHIA, PA—Run! Super-Athletes of the Sierra Madre, a new exhibition of 30 contemporary color photographs by Diana Molina, opens at the Penn Museum in Philadelphia March 31 through September 30, 2012.

In conjunction with the exhibition, Christopher McDougall, author of the national best-selling book and epic adventure, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (2009), offers a public talk and book-signing at the Museum’s Annual Petersen Lecture onWednesday, April 11 at 6:00 pm. ($5 admission; free for Penn Museum members.)

Considered to be the world’s greatest long-distance runners, the Tarahumara people live in a remote region of Chihuahua, Mexico.  They call themselves “Rarámuri,” the Uto-Aztecan word for “foot runner,” and for them, running is not a hobby, but a way of life. Living within the deep canyons of the Sierra Madre mountain range, the simplest mode of transportation is by foot, and running competitions are rooted in tradition. Races are often day-long events that can exceed 100 miles.

Forbidden Drive in the Fall (By Michael Feagans)

If you only had one year in Philadelphia what running goals would you want to accomplish? That’s what we asked ourselves when putting together a “bucket list” of races, places, and events in the city that you shouldn’t miss. There are countless running-related things to do in Philadelphia that didn’t make the cut but if you checked the following events off your list, you could say you pretty much ran wild across the city of brotherly love.

Races:

1. Broad Street 10 Mile Run (Early May): Ok this one is obvious. It may not be the most exciting race in terms of course layout (it’s basically a straight shot from North Philly to the Naval Yard) but it’s the can’t-miss race in Philadelphia. It’s the only time you can ever say you ran in the city with 30,000 other people at the same time. It filled up in less than 6 hours in 2012 so it’s safe to say this is the hottest race in town.

2. Rock N Roll Philadelphia Half-Marathon (Late September): Long before this race was sponsored by Rock n Roll, it was referred to simply as “The Distance Run” and it was known for the big name runners who would frequent the speedy course along the Schuylkill. Today it is as popular, and fast, as ever. The course record for men and women, both set in 2011, are the fastest half-marathons run on US soil…Ever.

3. The Philadelphia Marathon (Late November): It’s Philly’s only marathon and stretches 26.2 miles through historic Philadelphia and along the winding turns of the Schuylkill River. The course is known for being relatively flat and a good first marathon. It falls in late November meaning you don’t have to worry about the early fall heat waves that can strike other marathons and it’s the perfect way to kick of the holiday season.

Runs:

1. Run in Valley Forge: One of our favorite things about Philadelphia is that you can get completely lost in the forests of Fairmount Park and Wissahickon and still be in the middle of the city. But if you are looking for some truly quiet and scenic running, there is no better place than Valley Forge. Spring is the perfect time to hit the trails out at Valley Forge and discover this hitory-rich running gem just northwest of the city.

Ben Franklin Bridge looking toward Camden

2. Go out-and-back on the Ben Franklin Bridge: It’s one of the    toughest runs in the city due to a nearly 3/4 mile climb up each     side but no run gives you better views of Philadelphia and the Delaware River than the Ben Franklin Bridge. When it opened in 1926, the Ben Franklin Bridge was the longest bridge in the world, a title it would hold for three years. Today, thanks to a pedestrian walkway on the southern part of the bridge, it offers a challenging 3 mile out-and-back with spectacular views as a backdrop. For one morning in November every year, the bridge is closed off for the Cooper Norcross Run the Bridge 10k.

3. Forbidden Drive: There is possibly no better urban park to run in than Fairmount Park and Forbidden Drive, located in the Wissahickon section of Fairmount, is the ultimate running destination for runners in the city. The name itself elicits joy for runners, called “forbidden” because automobiles are not allowed on the smooth dirt road. Go there in the fall for the great foliage or the spring when the vegetations springs back to life. If you want to really get lost, venture out on one of the trails that branch off of Forbidden Drive and explore Philly’s amazing urban park.

Can’t miss event:

Attend the Penn Relays: It is the oldest and largest track meet in the country and has drawn superstars such as Usain Bolt in recent years. Records have been broken at the Penn Relays which takes place in late April at historic Franklin Field on the University of Pennsylvania campus.

That’s our bucket list, there are hundreds of great races, events, and trails in the Philadelphia area to take advantage of so if you’re a runner in the city, make your own bucket list and make sure you don’t miss out on the great running the city has to offer! Feel free to add your own can’t-miss events in and around Philly in the comments below!

New Asics Speedstar 6

It’s official: Minimal footwear isn’t just a small niche category that takes up a spot or two on the shoe wall. There is some serious time and energy being put into these shoes. So much so that we no longer just have “barefoot” shoes and non-barefoot shoes. There are racing flats, ultra-minimal shoes, cushioned minimal shoes, and everything in between. Thanks to this rise in lightweight footwear and “natural running” shoes, we decided to put together a list of some of the new minimal shoes rocking our shoe wall. We separate them based on three categories. Almost every shoe on this list has arrived in the last 6 months (many of them in the past few weeks). Here we go:

Minimal Cushioning

For the runner looking for a true barefoot feel on their run. These shoes provide little cushion in exchange for a lot of flexibility to allow your foot to move freely when you run. These shoes will offer protection from the road and soft fabric around the foot to keep you protected and comfortable but not get in the way of you and the ground.

Minimus Trail

New Balance Minimus 0 (Road and Trail): Last year the buzz was all about the New Balance Minimus 10. This year New Balance one-upped itself with the Minimus 0, a zero drop ultra-lightweight running shoe. Available in a trail and road version, these shoes are built with a Vibram outsole rubber and lightweight breathable upper that dries quickly. Perfect for speed work and mud runs!

Nike Free 3.0: The lightest version of the Nike Free line, the 3.0 weighs in at 7.2 oz for the men’s version and is a slimmed down version of its bigger brother, the Nike Free Run 2. Ideal for runners looking for a barefoot ride and just need some protection from the ground and a little more cushion that the Minimus 0.

Vibram Spyridon: Vibram’s trail-specific “shoe”, the Spyridon gives you the ultimate barefoot feel with just 3.5mm of rubber separating you from the earth below.

Vibram Seeya

Vibram Seeya: Vibram says they have “radically reduced overall weight” which is really saying something for a company that makes some of the lightest barefoot shoes on the market. The Seeya is a performance version for runners looking to go fast or who want to go even more minimal than the KSO, Bikila, or Spyridon.

Vibram Bikila LS: This has been our most popular model among runners and now that it has a lacing system, it gives each runner a unique fit and feel. Great for Vibram curious runners who have slightly wider feet and need some extra room.

Moderate Cushioning

These shoes are ideal for runners who are nervous about diving right into barefoot shoes or are looking for a shoe that can still act as an everyday trainer. They provide more cushioned than their uber-minimal counterparts and are great for everything from tempos and races to mid-distance training runs.

Saucony Kinvara 2: We have loved running in the Kinvara ever since it debuted last year. It is a great blend of cushion and lightweight flexibility. Supportive enough to be an everyday trainer for a highly efficient neutral runner or a tempo shoe for a neutral runner who needs a little more cushion. Check out Saucony’s video on the science behind the Kinvara:

Saucony ProGrid Kinvara from Saucony on Vimeo.

Saucony Mirage 2: Similar to the Kinvara, the Mirage is a cushioned minimal shoe with a supportive arch-shaped bar on the medial side to give support for over-pronators. Like the Brooks Cadence, this is a good shoe for stability runners looking to go lighter and more minimal.

Nike Free Run 2: One of the most popular minimal shoes we carry (and Oprah digs them too!), the Nike Free is a super-flexible shoe that does’t get in the way of your foot when running. It’s carved out groves allow it to provide some cushion without sacrificing flexibility. We like this shoe for speed work and in the gym. Like the Kinvara, highly efficient neutral runners can use the Free as an everyday trainer but tread cautiously on long-distance runs.

Brooks Pure Cadence

Brooks Pure Connect: Brooks was the first company to create various minimalist options for different types of runner. The Connect is their pure neutral minimalist shoe with a unique split toe design between the big toe and the rest of the foot allowing for natural mobility. Customers are often surprised by how much cushion they feel under this shoe despite its light weight.

Brooks Pure Cadence: Dito the Pure Connect except the Cadence beefs up the medial side to give over-pronators extra support. A better option for bigger runners looking to get into something lighter or over-pronators who need the support not offered by a typical minimalist shoe.The Cadence runs wider than the connect as well so it tends to fit wider, flatter feet better.

Asics Speedstar 6: The mid foot on this popular lightweight trainer remains the same but the new Speedstar adds a softer upper while maintaining the sturdy, supportive feel for everyday training in a shoe that is nice and light and wins big on style points (see image above)

Racing flats:

The distinction between “racing flat” and “minimalist shoes” is somewhat blurred but we are putting them into two distinct categories since the racing flats are built for speed whereas minimalist shoes are built to support natural running form. However, they can often times be used for both categories. A lot of our staff, including Team Philly Head Coach Ross Martinson like running in racing flats which have been around longer than many of the minimal options and provide a tried and true option for running faster.

Mizuno Wave Musha 4

Mizuno Wave Musha 4: These 7.8 oz bad boys are a great racing/tempo shoe for a runner who needs just a touch of support. A great shoe for stability runners who want to dabble in minimalist footwear.

Nike Lunar Mtrl: The Lunar Mtrl (“Montreal”) is a limited edition release from Nike that is similar to the Lunar Racer but with a softer upper material. Great for racing and looking ridiculously good looking (it’s limited edition so you won’t have to worry about thousands of racers around you rocking the same kicks).

Brooks T7 Racer: One of the most popular racing shoes we sell (and the go-to shoe for Boston Marathon runner-up Desi Davila). The T7′s are light (weighing 6.4 oz) and provide just enough heel cushion to get you through a big race. Like a lot of racing shoes, the T7s will wear pretty quickly so keep them in your racing bag and try not to do much in the way of training runs in them.

Brooks Racer ST: A great racing shoe for stability runners the ST is a little beefier (about 2 oz heavier) than the T7 but has a medial post for extra pronation support.

Asics DS Racer 9: Similar to the Racer ST, the DS Racer has a little bit of stability support. We just received the newest model and have liked the new breathable upper material. A classic racing shoe with a little bit of extra support.

What: Check out this year’s latest running fashions. Enjoy a night out with wine, food, and socializing. There will also be on-site chair massages,  sports bra fittings and giveaways.

Cost: $10 registration fee. Fee includes all-inclusive event, plus a $20 store credit!

* Must be 21 years or older to attend *

Where:

Center City Store (March 27th 7-9 PM) (SOLD OUT)

Register by purchasing ticket below:

The Race for The Cure is a Great way to celebrate with the family on Mother's Day. (photo from Sixty Miles to Go)

The good news is there are tons of great races in Philadelphia and the region so even if you missed out on Broad Street, there are plenty of options for you to get your running fix this spring. We put together a list of seven races that happen within three weeks of Broad Street that will let you get in a good race in the warm spring weather and not feel left out of all the fun.

1. ODDyssey Half Marathon (May 26th): This may be the only race in the country where your finisher’s medal comes with a beer bottle opener on it. The ODDyssey Half Marathon started two years ago and has already gained a strong following due to its quirkiness and emphasis on having a good time while running 13.1 miles.

2. Gener8tion Run 8K (April 14th): The less common 8k race is always a fun one to throw on your race schedule and the Gener8tion 8k is a well organized run sponsored by Students Run Philly Style. A good tune-up run if you did get into Broad Street and a challenging distance that should scratch the itch if you didn’t.

3. Bucks County Half Marathon: In its third year, the Bucks County Half Marathon comes with a money-back guarantee if you run the race and aren’t satisfied. It’s a bold bet considering you never know when bad fortune can strike a race but we’re thinking this is a win win and a good excuse to get out of the city for a race.

4. Out and Back Party Run 4 mile run (April 27th)-There’s something really fun about night races, especially ones with a party afterwards. This run is an out-and-back on West River Drive with post-race celebrating at the Lemon Hill Mansion. It’s the perfect way to kick off your Friday night.

5. Race for the Cure (May 13th)- Get that “big race” feel with one of the most popular races of the spring. Whether you are racing or walking, the Race For The Cure is always fun and supports a great cause.

6. Run The Vineyards 5 Miler (April 29th): A small race (capped at 350 people) in Mullica Hill – less than 20 miles from Philadelphia. The course i a 5 mile race followed by wine tasting and music. Hosted by NJ’s 2011 Winery of the Year. This event is chip timed and a lot of fun!

7. Bar Run 5k Run/Walk (May 20th): In it’s 33rd year, this 5k along the Schuylkill attracts 1,500 runners and is a perfect family run.

Also, don’t forget to get over to the oldest and largest track and field event in the country, The Penn Relays (April 26th-28th), and watch some of the world’s best runners duke it out at the historic Franklin Field. It’s an electric atmosphere and American and world records are sure to be broken.

Hopefully we’ve helped you get over the Broad Street blues. There are several great races in the area this time of year and we’re sure you can find plenty of great opportunities to get out there and challenge yourself.

We’ll see you at the finish line.

Find out more about the benefits of Chi Running at this free clinic presented by Marisa Leva, certified Chi Running and Chi Walking Instructor. Learn how to improve your form and run more naturally!

When:

March 3rd, 10am at Glen Mills.
March 20th, 7pm at Center City (SOLD OUT!)