10 Weeks to 10 Miles

The countdown to the Broad Street Run is on. Thinking about 10 weeks of training can be overwhelming so we put together 10 tips for 10 weeks to 10 miles. 

1. Start your training off on the right foot and invest in running shoes. Learn about our fit process

2. Find a training plan that works for you and stick with it. Our training program, Team Philly, kicked off Broad Street Run training on Saturday morning and you can still join, learn more here.


3. Cross Train. Whether it's going for a morning bike ride along the river or finally making it to that yoga class, cross training can help improve your running by building strength and flexibility in muscles that running doesn't utilize while speeding up your recovery process. Check out our calendar of events for upcoming free workouts including yoga for runners.

4. Speaking of your recovery process, stretching is one of the best things you can do after a run to get your body ready for the next run. The tighter your muscles are, the more you are at risk for injury. Stretching loosens up your muscles and increases blood flow to help your muscles recover post run. Stop by our shops to try out a foam roller or other recovery aid along with some tips from our staff.

5. Gear up. Sweat wicking tops, bottoms and socks can significantly improve how you feel during a run. Ladies - the second most important piece of gear to get properly fitted for after shoes is a good sports bra. Learn more about our sports bra fit process here.

6. Fuel your run. Nutrition and hydration are often overlooked in life let alone in training. Planning what you eat and how much to drink throughout training including your runs is just as important as running the miles. Try some things out! Pick up a few flavors of gels, beans, bloks to test out on your next run. Our shops are stocked full of goodies including hand held water bottles or backpacks to hydrate on the go. 

7. Listen to your body. Most of the time our body tells us when something is wrong. If you're in pain, stop. If you're tired, rest. Pay attention to how you feel before, during and after you run. 

8. Pace yourself! Not sure where to start? Invest in a GPS watch to track your pace throughout training. Try not to start runs too fast and focus on running consistent miles. 

9. Practice makes perfect. Training is the time to test everything before race day and find what works for you from what to eat for dinner the night before to what you wear during the race and everything in between. Plan a dress rehearsal or two before race day to help you finalize what to eat, wear, and use.

10. Have fun! Training is what you make of it. Enjoy miles and you'll show up at the starting line with a big smile on your face.

So You Got Into The Broad Street Run, Now What?

Congratulations! You are 1 of the lucky 40 something thousand people selected to run in the largest 10 mile road race in the United States. 

Now what? 

First things first, it's time to gear up. Head into 1 of our shops to get properly fitted for shoes and pick up everything you need to get through the miles of training ahead. A few things to consider: appropriate apparel for the weather, nutrition, hydration, injury prevention, recovery products, and ladies - a good sports bra. Our staff of experts will happily answer your questions. Read more about our fit process here.

Now that you have the gear, start planning! We know it's tough to lace up your sneakers and head out the door on cold winter days. Sunday, February 26th marks 10 weeks to the 10 miler. Find a training plan that works for you and your schedule.

Team Philly Race Training

Team Philly Race Training

Our training group, Team Philly, is kicking things off on Saturday, February 25th in our University City shop. For more info on the Team Philly kick off party and run, click here. 

Once you have the right gear and a training plan, get out there! The sooner you start running and preparing for the big race, the better you'll feel at the starting line. Explore new routes throughout and around the city, talk to other runners about their Broad Street Run experiences, and maybe sign up for a few shorter races before May 7th.

We'll see you out there!

Lace Up and Take Off in New Nike Running Shoes


Last month, Nike updated three of their most popular running shoes - The Zoom Elite 9, Free Run Distance 2, and the Zoom Vomero 12. Our staff had a chance to test the brand new shoes on a demo run around Center City, even stopping to catch a panoramic view of the city at the Observation Deck at One Liberty Place. 

Check out photos from our run and view details about each shoe below. 

Nike Zoom Elite 9 [$120] 

The Nike Air Zoom Elite 9 Running Shoe delivers a snappy, responsive ride with low-profile cushioning and lightweight, breathable mesh fabric to help support your fastest runs.

Nike Free Run Distance 2 [$120]

Score a natural motion shoe tuned for longer distance in your updated Nike Free RN Distance 2. Lift off with your Lunarlon cushion system for flex and comfort that lasts from mile one to done. Surround feet in a free-floating mesh bootie for complete comfort as you devour miles. 

Nike Zoom Vomero 12 [$150]

The Nike Air Zoom Vomero 12 Women's Running Shoe delivers a plush, cushioned ride with a responsive feel for your fastest miles.

Stop in one of our four locations to try on one (or all three) of the new shoes. 

Injury Prevention 101: IT Band Syndrome

Photo by Matt Stanley

Photo by Matt Stanley

IT Band Syndrome is a runner’s worst nightmare.

ITBS is one of the most common running injuries, especially among women. ITBS is often misidentified as “runner’s knee.” While ITBS often manifests itself in knee pain, it is most definitely not the same as runner’s knee.

The IT Band is a thick band of fascia (connective tissue) that runs from the knee to the hip along the outside of the thigh.The most common symptom of ITBS is pain and inflammation on the outside of the knee. This pain is often very sharp. It is most commonly felt upon extension. Consequently, some people suffering from ITBS may feel significant pain while walking downstairs.

What causes ITBS? Here are a few common root causes:

  1. Overpronation/Supination: While supinating the IT band is shortened on each stride. While overpronating the IT band is over extending and retracting with each stride.
  2. Surfaces: Functionally the same cause as a leg length discrepancy, crowned roads and banked tracks are just two examples of surfaces that shorten one leg and overextend another. Make sure you switch directions on a track or on the roads to even things out. Also, treadmills suck. Any discrepancies and inefficiencies are multiplied if every single step is on exactly the same surface.
  3. Weak Glutes: Glues=Butt muscles. In very specific terms, if your glute medius is not strong enough your trailing hip on your trailing leg will drop on backwards extension. This can put strain on your IT band as well.
  4. Worn out shoes: Any of the above issues will be multiplied if the cushioning in your running shoes in shot.

How can I overcome ITBS? Lets go over some potential solutions:

  1. Rest: ITBS in an overuse injury. Take a few days off and pound beers and Federal Donuts…Proven recovery supplements.
  2. Foam Rolling: A foam roller is a must have for all runners, but a super duper must have for people with ITBS. Come in to the store, we will show you how to properly use one. It’ll hurt so good when you work that fascia.
  3. Glute Strengthening: Go to the gym, pop some squats, pump out some lunges, go beast mode on some deadlifts and do some glute bridges. This will not only help out your IT bands, but you will look bootylicious at the Jersey Shore.
  4. Stretching: Get a stretching rope, wrap it around your foot and ankle, lie on your back, then bring your leg across your body while trying to keep your back on the ground. Check out some other stretches at www.athletestreatingathletes.com
  5. Insoles: An added insert can be very helpful for many people. Our go to inserts, www.superfeet.com, can help properly align your arches, ankles, knees etc to insure you’re running with proper, healthy form.

If none of these tips help, go to the pros. Our friends at www.Philamassages.com and www.ExcelPhysicalTherapy.com are sure to know the proper solutions for your problems.

Men’s Running Shorts: Less is More

Photo by Matt Stanley

Photo by Matt Stanley

We pride ourselves at Philadelphia Runner in outfitting our customers in the proper running gear for whatever distance you’re training for. We encourage you to run in whatever length of short feels most comfortable, however, we also want you to expand your comfort zone. Hopefully, after reading this post you’ll be convinced to buy split shorts for your next event.

Pro-Tip: All running shorts have a built in liner or compression short. This is 100% necessary. Running in boxers is a recipe for disaster. Google “testicular torsion” if you want to know the real reason. Now onto a thorough discussion of shorts.

9” inseam

Just look at the NBA or Rafael Nadal; Men’s capris are coming back into style. This length is not ideal for running any distance. More fabric = more weight = slower times. I like my new 9inch J Crew Stanton shorts, but I wouldn’t consider running in them. Let your thighs join the party.

7”-9” 2 in 1s

These are for people who played “real sports” in high school. Former soccer, basketball, lacrosse and baseball players are used to feeling extra secure with built in compression. The popular jocks on these teams might have insulted for wearing shorter shorts. I’ve got good news for you; you’re not in high school anymore! You can wear whatever you want without being bullied.

4”-5” inseam

Chubbies Shorts * claims that their 5inch inseam shorts are “radical shorts for men.” Maybe they’re “radical” for casual shorts, but for performance shorts, they’re just a tad too long. Maybe if it’s below 50 degrees you can wear these shorts for some extra warmth. But, it’s June and you don’t need that extra weight holding you back from your true potential.

2” Split shorts

Though society may think that this is not considered a short but an undergarment, this undoubtedly allows for the freest movement on a run. Don’t worry, these shorts still have a substantial, supportive liner. Still, if you want to focus on what is important (the movement of running) than this is the perfect short for you. There is no speed, nor weight requirements for the length inseams you choose so wear them proudly. Be prepared for both sarcastic and serious compliments. Don’t you worry, the sarcastic commenters are simply jealous of your nearly visible manhood.

Injury Prevention 101: Shin Splints

Injury Prevention 101: Shin Splints

What’s the scoop on shin splints? “Shin splints” is a commonly used term that describes several specific injuries. The majority of people suffering from “shin splints” have (MTSS) medial tibial stress syndromeMTSS is characterized by pain on either the medial/inside or anterior/outside of the shin. This post is intended for people struggling with this type of “shin splints.”

Think you have a case of shin splints? Continue reading to learn more! 

Your Perfect Fit: Choosing The Right Sports Bra

Your Perfect Fit: Choosing The Right Sports Bra

New to yoga or Crossfit? Or maybe you’re a runner looking to increase mileage. Either way, if you’re a woman looking to amp up your physical activity, it may be time to invest in a good sports bra. Like shoes, sports bras break down over time and lose their supportive properties as they get older.

If you’re looking to purchase a new sports bra, check out our comprehensive guide to choosing the perfect fit.

Your Guide To Trail Running in Philadelphia

Your Guide To Trail Running in Philadelphia

We love running the streets of Philly as much as the next person but when it comes to becoming a stronger runner, we know the importance of switching up our normal routine.

If you want to take a break from the pavement, consider hitting the trails for your next training run. Not sure what to expect?

We created this guide to help you choose the right gear, running group and routes to get you trail running in Philadelphia.

6 Places To Cross-Train In Philly

6 Places To Cross-Train In Philly

If you’re gearing up for a race, you’re probably a few weeks into training and slowly beginning to increase your mileage. Yay! Nothing says I’m training for a road race like a good long run.

In order to keep your body in good shape, it’s important to supplement your running with a few cross-training workouts to...