Pre-Run Movement Prep
Looking for the perfect pre-run or pre-race warmup routine? Well here you go…
In this video I cover my favorite movements to get my body ready to run. Try this series out before you start your morning run or race warm up jog. Start with calf and achilles activation, then move to the hips and thoracic spine with a Verstegen Stretch “World’s Greatest Stretch”. Finishing with a series I learned from Bobby McGee.
Morning Mobility for Runners
I’ve found the best way to enjoy running is staying injury free. Less injuries equals more running, and at Reno Running Company we believe that is a very good thing 🙂
In this video you will find the morning mobility routine I preform EVERY DAY. It includes some trigger point and active release techniques, along with foam rolling and some dynamic stretching. This video and the next video in our series, Pre-Run Movement Prep, will help get your body ready to run.
Nobody likes the feeling of those first few miles where your body feels stiff and creaky. Challenge yourself to start every morning with 10-15 minutes of mobility and movement prep and I guarantee running will become more enjoyable.
Hoka One One, Evo Speedgoat
I’ve run in a lot of shoes. Owing a running store has its perks when it comes to footwear options. We try the latest and greatest innovations allowing us to talk eloquently and realistic to customers. Running in a shoe, you learn a lot about it, much like you do when you run with another person.
I had the pleasure and luxury of testing out the new Hoka One One, Evo Speedgoat. Before I get into the details, let me just say that I was a Speedgoat fan originally. My feet are super sensitive to anything tight or restrictive and I appreciate the cushion at this point in my running career. I am retired from racing, but I do like to get out there and humor getting my Strava QOMs back, in true gritty mom fashion. The trail I chose to test these shoes on was full of all types of terrain; rocks, water, soft dirt and accents and descents. I like to fully commit to a run while testing shoes to give them an honest chance. Although your shoes should fit you perfectly in the shop, sometimes you need to run on different terrain to feel the full effects of the technology.
The Evo Speedgoat fits pretty true to size. The upper wraps around your foot like it was made for you. And the sheer weightlessness of this design makes you feel like you are in nothing at all. The rugged outsole holds your foot placement tight making the next foot-strike efficient. For my shoe geeks out there, here are the specs:
- MATRYX® upper textile, featuring high-tensile synthetic fiber strands across the midfoot for unparalleled strength and durability at minimal weight
- Non-wicking treated fabric optimizes water drainage
- Breathable vamp provides a comfortable fit with improved forefoot flexibility
- Gusseted tongue prevents migration across the instep
- Midsole and outsole feature the same cushion and traction as the Speedgoat 3
- CMEVA foam midsole absorbs impact points and offers stable footing
- Vibram® Mega grip high-traction outsole with 5mm lugs
- Multidirectional lugs for supreme grip on varied terrain
For some, it’s hard to justify spending $160 on a pair of trail shoes that are going to get filthy with dirt and mud. But you do get what you pay for with this new addition to the trail line up. All the best concepts collide with this shoe. They feel like a racing flat but have the benefits of a full cushion shoe. But like all trail runners, you are not having fun unless you get a little dirty. I am looking forward to running in the snow with these during the winter months and potentially paring them with some YakTrax.
Happy Trails!
How to Run Commute
First off why? Why would anyone want to run commute? For me the answer is quite simple; time management. I know the idea of running to work or school and then back home again might not sound like your thing but hear me out. By run commuting you can really get some much wanted miles in. Run commuting is a “double day” because you are running twice.
Time Management
Most of us are limited on time. If you are like me and have a full time job, wife and three kids you have probably contemplated quitting running all together because it feels so selfish. Run commuting allows you to save a lot of time and still get the miles you need to feel trained. You will also save time by not spending time driving somewhere to run, meeting others, etc. You will also overlap the time you would be commuting with the time you are running.
Logistics
Yes, logistically running to work or school can be tricky at first but once you get it figured out you will hone in your packing/pre-packing tricks and techniques. For me the solution was finding a good backpack to carry my work clothes, packed lunch and running jacket. I used the Salomon S-Lab Peak 20 as it has a larger volume than a running vest but fits like a running vest. Other brands like Ultimate Direction also make similar packs. The S-Lab Peak 20 is great because it adjusts on the bottom of the pack to the waist, on the top to the shoulders and then a zig-zagged side sinch that pulls the pack close to your back. This is great because it reduces the dreaded back and forth swing of running with a backpack.
The second order of interest would be showing up to work or school clean and showered. Luckily for me I work at a University and I have access to the showers in the fitness locker room. I simply shower, put on my work clothes and stroll into the office. I then reverse the process (minus the shower) when leaving work.
Enjoyment
This really depends on the route you take to get to work from your residence. I am extremely lucky in that I live in Reno Nevada right next to National Forest land that butts up next to my backyard and then almost right next to the University. I have access to over 50 miles of trails right next to my 4 mile straight shot commute. So, if I have time I can simply shoot out into the hills and add bonus miles on endless singletrack between my house and work. If you live in a city you may want to get inspiration from Ricky Gates and try exploring more, or “every single street” in your city. You may find backroads or alleys that you never knew existed.
I also find that run commuting, just like regular commuting is a great time to catch up on podcasts, news or listen to the music. When training you generally want to look at most runs as having a purpose (hills, intervals, long-run) but these commutes can simply be enjoyable miles. I take them slow and even run them in New Balance Minimus 10v1 shoes that I just picked up at the Reno Running Company. For me pace is such that it is great to focus on running efficiently and relaxed.
So give it a shot! I think you will find it is a great tool in not only your training, but also to save time.
Winter Running
First off let me preface by saying that running in cold and treacherous conditions may be dangerous. Please be careful if you are not used to running in wintery weather.
That being said, running in snowy wintery conditions can be awesome! Getting outside in blustery conditions does take a little practice but with the right gear and mindset it may be your new favorite running season.
Gear
Choosing what to wear will take time to figure out based on your preferences. This is probably the most crucial aspect of winter running. The challenge lies in temperature and moisture control. When you start running you will always be cold if you are dressed properly then hopefully you will warm up to a comfortable temperature. Layers and a light wind breaker that you can peel off once you begin warming up is always an options. Plus it is great to have a windbreaker in case the weather takes a turn for the worse. You will also want to wear a material that wicks moisture. Under your laysers of warm clothes you will build up sweat as you run. If you are not wear moisture wicking clothes you will eventually become quite chilly as you have wet clothes against your body.
Extremities are important. Your core generally isn’t too hard to regulate but hands, feet, ears can quickly become unbearably cold while the rest of you is hot if you do not have proper clothing. Reno Running Company carries a variety of gloves and mittens made specifically for runners. They are lightweight and convertible. I highly recommend a buff for your head. If you have not tried a buff for around your neck, face, head wrists, etc. do yourself a favor and watch our video about buffs.
When it comes to your feet you will want to run with taller run specific socks to wick the moisture and prevent blisters. You will want to go with a thick winter version. Also, you may want to consider investing in gore-tex or waterproof shoe. Lastly, when the snow is a bit deeper ankle gaiters which are generally meant for rocks and debris work great to keep snow from packing down your ankles
Safety
Some runners avoid winter running because it can be quite slippery and they are afraid of falling. That is understandable. However, there are ways to prevent this. Firstly I would recommend running somewhere flat if you are uncomfortable running in slippery conditions. Any little bit of off-camber terrain can cause slippage and cause you splat. Another tip is to stay off road. Sometimes the dirt and sand from trails provides a bit more grip than a slick and icy sidewalk. Lastly, you may want to consider get a pair of traction devices for your shoes. They work great and can be used on almost any type of running shoe. What am I talking about?…. just watch another video
Also, since it is darker in the winter months you should also be prepared with lighting (headlamp and blinking safety lights) should you find yourself out in the dark.
Fun
So if it still sounds quite miserable to you I challenge you to give it a shot. Find some buddies and go play in the snow. Winter months are a great time to not focus on nailing specific workouts but to get out the door and continue that active lifestyle by simply moving, feeling the crisp fresh air and reaping the reward for the accomplishment of crushing a wintery blizzard run. You’ll feel great!
Written by Ben Tedore,
Sierra Endurance Sports Athlete
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The Best Trails in Reno
If you happen to find yourself visiting or even better living in Reno and you are looking for a place to get out and venture you will be a happy runner. Reno is a superb location for trail running with trails for all types and for all season. The options and variety are endless. Despite the fact that Reno is located right next to Lake Tahoe and it’s wonderful wilderness many locals are perfectly happy with Reno’s trails choices.
So if you are looking for a flat long trail look no further than our only flat trail the “Ditch Trail”. The Ditch Trail winds through the upper parts of Reno before running alongside the hill west of Reno next to the Truckee River. The Ditch trail is a favorite amongst runners seeking flat terrain, running a tempo where they want to focus on their pace or simply recover on a non-pavement surface. It is also great for running intervals or fartleks if that is your thing. The western portion of this trail can be pretty exposed and windy while the the eastern section located in neighborhoods is often sheltered more. If you hit this trail at the end of summer you may also be able to snag some blackberries that grow wild along the trail for a mid run snack. The best place to park and begin your run is probably HERE.
If you are looking for a little more variation and maybe are close to downtown than you will want to go to Rancho San Rafael Park. This park blows my mind because it is right next to the University of Nevada, Reno yet also right next to Humboldt-Toiyabe National Forest land. From this park is a vast network of 50 miles of trails that extends all the way to the summit of Peavine Mountain and beyond. So from Downtown Reno you can travel one mile and be on endless trails that make it feel like you are instantly in the wild. And that is because you are! To visit the park and start your run go HERE.
Lets say it is summer and you only are able to get a run in during the middle of the day. A lot of trails in Reno expose you to our wonderful sunshiny days that we have but it can be a bit warm in the summer sun. You may want to head a little further south and just to the west of the Reno Running Company store that I’m sure you will visit anyways and run the Dry Pond Loop. This area is very popular because it really feels like you are up in the mountains and in the forest, yet very close to Reno still. The trail is well maintained and the views are breathtaking. There is a bit of climbing, but nothing too bad. Start your Run HERE.
If you are looking for something a little steeper and more challenging the Hunter Creek Trail is also very popular. This trail can become more heavily trafficked on the weekends but for a good reason. The prize at the end of this trail is a beautiful waterfall. If you are looking for something challenging, scenic and Instagram worthy run this trail. This is also a great trail to simply hike. Be careful crossing the creek which requires some fancy foot work from rock to rock and once at the top you will need to cross a log which is about 10ft above the creek. The trailhead starts HERE.
If you are looking for something even steeper and longer some of the more serious local mountain runners often visit Chalk Canyon. This trail is relentless and climbs about 2.5k feet to the summit of Peavine. Don’t be afraid to give it a shot because the views of Truckee Meadows and Reno are amazing. You will most likely see deer that live in the higher desert environment. You may want to carry a windbreaker or something warmer because it is often 10-20 degrees cooler at the summit and is always windy. This trail runs up Chalk Canyon for the first 2/3 then up a ridge line to the summit. To start this run go HERE.
I hope this gets you out enjoying our backyard! And if you have any questions many of the staff at Reno Running Company could certainly help with trail recommendations and if you are looking for someone to run with they may be able to find someone to get out there with you.
Happy Trails! #RENORUNNINGCOMPANY
Choosing what to wear for a Run.
Figuring out how to dress before stepping out the door for a run is always challenging. Many factors come into play and almost all of them revolve around your comfort while running. I suppose style and looks are important as well but being comfortable is hopefully your first priority because if you aren’t comfortable you won’t be able to enjoy what is typically the highlight for us runners’ days.
Look into the Crystal Ball
You are not going to feel the same throughout your run as you do the second you step out the door. I don’t care how many runs you’ve done, this is the most deceptive part of planning what to wear. You can be chilly stepping out into a cold morning and 10 minutes into your run be roasting hot. I can not tell you how many times this has happened to me. I then proceed to shed layers and am left trying to figure out what to do with all my clothing as I am just getting going.
To solve this you will need to learn through experience in all temperatures. Even then it is still hard and you will more likely than not need to wear something to carry some of your shedded layers. I personally wear running belt that allows me to stuff my extra shirt, buff or gloves into. A lot of people will simply tie their shirt around their waste or wear a running pack which affords much more space. The big take away is to plan the most likely temperature rise in your body.
Elemental
Cool temperatures are not the only thing to worry about. As a runner you are constantly placing yourself out in nature in all season. Here in Reno Nevada we are in a high desert four season climate right next to the Sierra Nevada Mountains. We get everything from high winds, extreme heat, blizzards, months of sunshine to even dense smoke from wild fires. The Reno Running Company has apparel all these conditions. However, we do recommend running indoors during poor air quality, but also recommend running outdoors the rest!
Too Sunny!
Psh! There is no such thing. Put on some sunglasses, a good sun protective shirt and a hat. Don’t forget sunscreen on all exposed skin. Many places are gray and gloomy most of the year but not Reno or Lake Tahoe! We are lucky. As a foreign exchange student in Australia I used to hear the say “Slip, Slap, Slop” in regards to the sun and still remember it today. Slip on a shirt, Slap on a cap and Slop on some sunscreen.
Too Snowy!
Never (almost). Running in snow can be some of the most fun and memorable runs you will do all year. Bundle up in synthetic layers you can shed once you get going. The most important aspect of running in snow is not slipping. We have traction devices in the store that help with this. You may also want to wear gaiters on your shoes to keep the snow out of your ankles. What about wet feet you ask? Yes, I answer. There is nothing wrong with wet feet. The heat your body generates from running will keep them warm for the most part. Learn to toughen up and embrace wet feet as you frolick in the the snow. Pro-tip: Don’t wear eyewear while it is snowing. Wear a cap to shield the snow from hitting your eyes. Glasses will simply get wet and make it hard to see.
Too windy!
Reno is a pretty windy city. If I decided not to run when it was windy that would cut my volume in half. Learn to embrace it the wind. For starters, a windbreaker jacket is paramount. I can not tell you how many times I’ve been running in a sheltered canyon getting hot and sweaty only to crest a ridge line and be blasted with wind. I instantly feel freezing cold. This is where I whip out the windbreaker and return to comfort. Windbreakers are great because they are super compact and light. A Buff is also a great piece of apparel to take when running in any weather. I wrap mine around my wrist when I am not using it but if the wind picks up you can slap it on like beanie or headband.
Too Hot!
Yes, the heat can make running less fun and often shorter than maybe intended but it shouldn’t stop you from getting outside. The best option in the summer months is to try to run in the mornings. If that isn’t an option for you then dress appropriately. See Too Sunny. Many of the same guidance applys to running when it is too hot. I also recommend wear very breathable running shorts, light socks with shoes that are breathable as well. Use a hydration pack or handheld to carry fluids with you. Be mindful of you temperature and do not run too far for too long.
As you run year round you will eventually learn that choosing the proper clothing for the conditions will greatly affect your enjoyment on the trails or roads. Come in to one of our stores and on one of our associates can recommend the best apparel for the type of running you will be doing.
Written by Ben Tedore,
Sierra Endurance Sports Athlete
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How to Run Your first Ultra Race
If you are like me the first thing you are going to do before starting to prepare for your fist ultra distance race is to google all your questions about running an ultra distance race. You will then quickly realize that there are many many answers to your questions and they vary greatly. This article will hopefully provide you with some of the basics to prepare your for a successful and enjoyable first ultra.
First off, what is an ultra race? It is any race longer than a 26.2 mile marathon. They are generally run on trails and often in mountains. Like cycling, hitting the trail instead of the road often comes with a slightly more rugged and less polished culture. For starters, finishing times are often less important where as in marathon or road racing everyone always talks about their PR, etc. That simply doesn’t happen in trail running because the courses vary so much. They are impossible to compare. Also there are a variety of approaches to training. Some people focus on getting specific miles, some on elevation gain, some on variation and periodization while others do quite well by simply “going out for runs”.
Picking a Race
You first ultra should be shorter (think 50k) and something that isn’t too difficult. You should pick a race that is organized well and does not have too much elevation gain. You may also want to plan to do it with another runner so you can strategize and help each other prepare. Local races are also great because then you get the comfort of sleeping in your own bed, eating your own food and minimizing the planning portion of it. Make sure to register well in advance so you can begin training with that first ultra in mind. Do not sign up at the last moment as you will most likely have a less enjoyable time.
Training for the Race
This is the most important part of preparing. You will want to train both your mind and your body to be ready on race day. To do this you will want to learn as much as you can about how to train right and use your time efficiently without getting injured. I highly recommend a coach to begin this process. If that is not an option for you then you will want to try to do as much research and reading as you possibly can. There are many aspects to training and doing it the best you can will only make your race more enjoyable and successful. Writing a training plan well in advance is a great way to keep you on track and to systematically build up to the new distance. Again, a coach will help you write this but there are many resources available online. I highly recommend becoming a student of training. There is a lot that can be learned and it is never ending. When race day rolls around you should be in a good mental state and know that you have hit low points in training and overcome them and that your race will be no different.
Equipment
You will want to test out different items before you race. You will want to run with something that can carry water or sports drink. The two most common options are handheld water bottles or a hydration vest. Reno Running Company carries many of these and one of our employees can help you get the right fit/size. Vests are getting pretty comfortable these days and are great for carrying not only water, but gels or other nutrition as well as your phone, windbreaker, hat, etc. Handhelds are great because they give you a greater sense of minimalism and freedom around your upper torso. Since you are carrying it in your hand it is easy to remember to drink frequently as well.
You will also want to think about your apparel. For most races plan for the temperatures to be cool in the morning and warmer mid race. This can be tricky and can often mean you will be shivering a little bit at the start line until you get running. You don’t want to over dress and end up carrying extra clothes for the whole race. You will want to think about places you may chaf as well and apply a bodyglide type of product to those areas. This is usually in places that rub like in your shorts, under your arms, etc. Also, think about the sun. You may need to wear a hat, carry sunglasses and apply sunscreen
Lastly you will need to feel confident in a shoe that you can run long distances in. Buy a pair that a specialist has fit for you like the great employees at Reno Running Company. Once you have a great shoe for your stride, body type and type of running you will be doing then you need to start logging the miles in them. If you find that you can run really far and not get blisters then you are probably in the right shoe. Some people buy another pair that they keep nicer and save for race day.
Hydration and Nutrition
In my many years of ultra running I’ve come to learn that this is the absolute most important part of nailing a good race. You can be the fastest and fittest runner out there but if you run an ultra race and do not have a hydration and nutrition plan for race day you will most likely have a miserable race. Learn what works best for your stomach and practice it in training. Calculate how many calories you will burn per hour and eat accordingly. Over the years as a general strategy I have learned to eat a gel every half hour and drink one full water bottle in between every aid station. This varies greatly depending on the course, weather, distance between aid stations, etc. There are many options available so again, stop by your specialty running store and talk to the employees about what they recommend to begin testing.
The most important thing to remember is to really have a well thought out strategy and stick to it as best you can. This will free up your mind from having to think about it during the race. It is easy to mess up hydration and nutrition if you are just winging it and going off of feel because during the race you won’t feel like eating or drinking when you absolutely should be. Have a plan and execute it!
Race Day
Hopefully you will have studied the course profile, aid station location, weather, time cutoffs maybe. Just be prepared for all the details of the race. Then think of it as another training run but a bit longer and a bit faster. Wear what you always would wear. Eat and drink what you have been practicing with. Lastly be confident that you have put the work in and whatever race day throws at you will not be new and you will be able to overcome it. Remember that ultra races are not quite as competive as road running. Make sure to high-five the aid station volunteers and thank them. Have fun with the other runners on the course, make some friends and enjoy the amazing wilderness ultras often take place in. Remember you are out there to push your limits and have fun. Be tough and don’t quite. You may feel bad near the end, but pushing through it will be very rewarding. As you sit at the finish line eating, drinking and sharing your adventures take it all in and be proud of your new accomplishment.
Please let me know if you are preparing for your first ultra race or what you learned from your first race in the comments below!
Written by Ben Tedore,
Sierra Endurance Sports Athlete
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Goodr Sunglasses
Have you ever winced at the thought of purchasing a pair of expensive glasses to run in? Or even worse, have you ever lost that pair of those expensive sunglasses and had your day ruined? I’m sure most of us have lost a pair of our nice sunglasses. Well Goodr has come up with a solution to the expensive sunglass dilemma.
Goodr is a running specific sunglass company who creates stylish and hip shades at an affordable price. They only have one model of and it resembles the traditional Ray Ban Wayfairer. Although there is only one model, that model does come in many different colors. Each color has has a creative name for it like “Iced by Yetis”.
While is sounds like they are cheap and you would expect the quality to be the same, the truth is they actually feel and look like a much better quality than you would expect. I think the most amazing part is that they all come with a polarized lenses. Polarized lenses are generally only sold on more expensive glasses.
Check them out! You may find yourself buying more than one pair like many of our customers do.
What is a Neck Gaiter?
A neck gaiter is simple piece of synthetic material that is sewn into a tube. Many people refer to them generically as a Buff. Neck gaiters are one of the most versatile and useful pieces of running equipment you can own.
First off, neck gaiters cost a little less than a beanie would cost and can be used exactly like a beanie plus about 10 other ways. One of the main reasons runners love neck gaiters is because they are extremely portable. When you are not wearing a buff you can very easily wrap it around your wrist and it then becomes something to wipe your brow with as you warm up.
Neck Gaiters are useful in both warm and cold temperatures unlike a beanie. They can also be worn during other sports. They are great to wear under helmets when skiing or cycling. Check our review/preview of the neck gaiter.