Barefoot Running - Should You Do It? | |
Almost every day people ask us whether they should join the barefoot/minimal movement. Unfortunately, the answer isn't as easy as "yes" or "no". It all depends on your foot and biomechanics.
The foot is a marvelous structure. It is comprised of 28 bones (nearly 30% of our total bones), 33 joints, 20 muscles along with tendons, ligaments and nerves. They all work together to provide the proper foundation for movement and balance. In a split second, our feet go from being soft and flexible to absorb shock and adjust to uneven surfaces to rigid levers that push-off strong and propel us forward.
The earliest human's feet (just like today's gorillas) featured a very high, stable arch. This allowed the foot to grip the ground and climb trees. The three-dimensional foot shape matched the 3D surface of the earth nicely. The first "shoes" were created about 40,000 years ago and consisted of hide and grass coverings that protected the foot from the elements and sharp objects and still allowed the foot to function on 3D surfaces.
With the advance of technology, humans began to flatten and smooth the earth's surface which eliminated the need for a high, rigid arch (but increased the need for added shock absorption on those hard surfaces). The neat thing about the human body is that it has the power to evolve in order to become stronger and more efficient. As a result, over time the arch began to lower to better connect with flat, one-dimensional surfaces.
Unfortunately, for many people, that low arch came at a price: increased arch flexibility decreased foot stability which can cause feet to excessively pronate and turn too far inward. In addition to foot issues like plantar fasciitis and bunions, over-pronation can cause problems further up the body like shin splints as well as knee, hip, back and neck pain. Thus, modern day shoes were developed to not only cushion the foot from hard surfaces, but also stabilize the foot so it is more efficient.
While there are some people who have a naturally strong foot and gait that may benefit from running unshod, I believe that many of us have evolved such that our gait is more efficient when we wear shoes. For this majority, I think shoes are a good thing - especially if they enhance your specific running style and biomechanics. With the boom of technological running shoe innovations - many of which are inspired by the barefoot/minimal movement (like new lightweight foams, dynamically-adjusting stability and lower heel-to-toe height differentials) - this customization is becoming a reality.
That said, even shoe-lovers can benefit from going bare or minimal for short distances (start with 100m and slowly build from there) every few days to strengthen foot muscles and increase proprioception which improves balance and coordination. Just like hills, speedwork, foam rolling and cross training, running bare should be a part of your training - just don't overdo it!
Be Fit,
Steph
P.S. To learn how to safely integrate barefoot/minimal running into your training, read Michael Sandler's book, Barefoot Running - now available at Fleet Feet. |
| Schuyler's Shoe Review - Nike LunarElite 2 |
Nike's Lunarlon foam is a revolutionary system for cushioning and stability. Unlike an Air unit, Lunarlon provides even, full-foot cushioning from heel to toe. At the same time, the Dynamic Support system stabilizes the foot with a more gradual wedge than the traditional bulky medial post. The LunarGlide, Nike's premier Lunarlon shoe, makes its presence known in training runs, on the trail, and around town with a slew of trendy colors.
 Now for runners who want something a little more sleek and performance-oriented, the LunarElite 2 provides these features in a lightweight, 10.1 ounce package. With a 20mm/10mm heel-to-toe offset, the LunarElite sits just a little lower to the ground than most trainers, but still substantial enough cushion that it cannot be considered a minimalist shoe. The Dynamic Support system allows runners with moderate pronation enough guidance to put in some serious miles. At the same time, the shoe's weight-2 ounces lighter than most stability shoes-means that it can handle track workouts and races just as easily.
 In addition to a slightly lighter weight, what makes the LunarElite stand out from the LunarGlide is its snugger, narrower fit. The LunarGlide has a roomy enough fit that some wearers of wides can get away with a medium width. The Elite, on the other hand, fits relatively snug from heel to toe. Nike's Flywire technology adds support to this fit without adding unnecessary weight, while a welding process eliminates bulk overlays and blister-inducing stitching. Whether you are taking them for mile repeats around the track, racing the Nike 8 Furlongs Classic in June or logging the many miles of your weekend long run, the LunarElite 2 will get you there - fast!
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Amy Gear Corner | |
Official Boston Marathon Tees: Honor the determination, sweat, sacrifice and triumph of Boston's legendary race with these sweet official marathon tees from adidas. All shirts are made from organic cotton and cost just $25! We have four designs including the official logo'ed tee in Boston green, "Victory Lap" in classic grey, "Heartbreaker" in black and "Marathon Beats" in hot pink. We also have a few of the official "qualifiers" tech tee shirts (yellow for men and blue for women) left.
 Adidas Supernova Track Jacket Hoody: Ladies, want a cozy post-run jacket? This super-soft track jacket is perfect for relaxing after a run or walk! The breathable CLIMACOOL comfort will keep you comfortable and dry. FORMOTION supports your muscles for improved efficiency and comfort. Notice how comfort is repeated here? It is that comfy! Everyone loves a quality hoody!
 Adidas' Glide Short: Say "Hello!" to your new favorite running shorts! These shorts will move with you - not against you. The mesh insert provides comfort, with a breathable CLIMACOOLŪ design to keep perspiration and heat at bay. There is a key pocket inside and draw-cord on the elastic waist. Customers and staff both rave about the current color combos: light turquoise with a bright orange (matches the track hoody) and a plum/light purple combo! It is shorts time, baby!
 Kids Running Clothes from New Balance: Thanks to New Balance, we finally have high quality running tops and bottoms for kids made from the same Lightning Dry tech fabric featured in New Balance's adult clothing line. For the girls, we have the oh-so-cute Sprint Racerback Tank and NP Short (just like Mom's!) in coordinating colors. For the boys, we have Track Shorts (just like Dad's!) and the Sequence Track Pant that is appropriate for girls too. We also carry a full line of high-quality kids' running shoes from New Balance, Brooks and Asics.
 Garmin 310XT Quick Release Kit: Triathletes love the Garmin 310XT for its blend of features, easy-to-read screen and waterproofing. Now they have another reason to love it. This kit upgrades your watch to give you a faster transition. It consists of three different attachment points: one for your wrist, one for your bike, and one for your 310XT unit. The wrist attachment connects to the watchband to make a watch-less bracelet. The bike attachment goes around your handlebars. With the watch attachment, you can click the 310XT onto or off of your wrist or the bike with one 90-degree turn. Start with the watch on your wrist in the water, click it off and onto your bike, then click it back onto your wrist for the run. Your competition would wonder what this cool new gadget was if you weren't already too far ahead for them to see.
Also, just in is the Garmin Forerunner 210 without a heartrate strap. Just $200 for a full-featured Garmin GPS watch. Oh yeah! |
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Featured Event: 5k Run & Walk at the Resevoir |
Dust off those running shoes and join the Hartford County Bar Foundation for the 2011 Joseph J. Cassidy Memorial 5k Road Race, Kids' Run & Family Walk at the West Hartford Reservoir on Saturday, April 30 at 9am. All proceeds from the race will benefit the Foundation's work to help the homeless, hungry and sick.
This scenic 3.1 mile course will traverse the paved loop at Reservoir #1 (on Farmington Ave) which means there will be no motor vehicle traffic to contend with. The top three male, female and judge finishers will receive a trophy.
Area law firms are encouraged to recruit their law firm staff and family to run as a team. The firm with the top three finishers based on lowest cumulative time will walk away with a trophy and bragging rights as the fastest firm in CT!
In addition to the 5k run and walk, there will be three kids' runs including a quarter mile, half mile and 1 mile. All kids will receive a t-shirt and a medal.
To download the registration form, click here (forms are due by April 27). Fee is $25 for adults and $10 for kids. The first 100 registrants will get a t-shirt. Packet pick-up and race-day registration is from 8-8:45am on April 30. |
| FF/Weight Watchers Walk-!T 5k |
Join us on Sunday, May 22 for the Fleet Feet Sports/Weight Watchers Walk-!T 5K. This non-competitive 5k walk will take place at Riverfront Recapture's Great River Park - the perfect off-road setting! Everyone who registers by April 22 will receive a free tech-tee, along with a souvenir to commemorate your accomplishment. Recruit your family and friends and we'll see you there!
Click here to learn more and register - or email Kate. |
| Run with DetermiNation! |  Training for an endurance event, like the ING Hartford Marathon, is a huge commitment. By training and racing as a part of the American Cancer Society DetermiNation program, you'll receive the support you need to achieve your personal victory ... and you'll have the strength to endure because you'll know with every mile you conquer, you are saving lives. We know you have what it takes!
As a member of the DetermiNation program, you'll be dedicating your training and participation to creating a world with less cancer and more birthdays. Your American Cancer Society will be with you every step of the way providing you support, training tips, and online fund raising tools.
To learn more about the program, please join us at Fleet Feet Sports on April 20th at 6:30pm for an Information Session about how you can get involved. We hope to see you there. And remember, together we are saving lives by helping people stay well, get well, by finding cures, and fighting back!
If you want to learn more but can't make the information session, email Jessica Dodge and she will give you all the information you need to know! |
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Ladies, Can You Swim? Bike? Run?
even just a little... | |
Then YOU can do a triathlon!
No, we're not crazy. If you can swim, bike and run/walk 20 minutes each, then our friends at Team Training New England can train you to do a triathlon. A short-distance triathlon can be the solution to jumpstart the workout program you've thought about or spice up a stale gym routine.
Since 2005, Team Training New England LLC has been preparing women of all ages, shapes and levels of fitness to do their first triathlons in a fun, supportive, and professionally guided atmosphere. Enjoy the challenge and join our team this year!
Full 8-week training program Skills clinics to improve your swimming, biking & runningWorkout buddies for motivation and safetyOpen water swimming workouts to prepare you for the raceA supportive community of like-minded women
Training starts May 18th. For more information go to www.teamtrainingne.com or email Coach Lynne.  |
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Demystifying the Glycemic Index
By Aubrey Schulz | |
We know that foods are not created equal. It is healthier to eat a Granny Smith apple than a slice of Grandma's apple pie. Foods are often classified as "good" or "bad" and that is one way to label foods. Countless other types of classifications exist (proteins, carbs, fats, fruits, vegetables, meats, and dairy). A different way to categorize food is based on the scientific system known as the glycemic index. What does the glycemic index mean to you as an athlete?
The glycemic index (GI) is a tool that provides you with information about the unique nature of that particular food. The GI scores the rate at which carbohydrates are broken down and converted to glucose (blood sugar). A quick release of sugar from a meal triggers the release of the hormone insulin from the pancreas. This results in a rapid decrease in the blood sugar level.
Carbohydrates can be classified by their glycemic responses. Low GI foods are associated with low blood glucose levels and a slow insulin response, while high GI foods have the opposite effect. You can learn a food's GI by consulting a GI Index Table. Examples of high GI foods include bagels, certain cereals (Cheerios, Chex, cornflakes) and potatoes. Some low GI foods are skim milk, lentils and beans, certain fruits and vegetables (apples, pears and peas). A food's GI must be measured scientifically in a lab. The GI cannot be calculated based on glancing at the ingredients alone.
There is not just one factor that determines a food's GI. The effect of the GI on the body can be adjusted by the foods we consume together. Rarely are meals eaten with just one ingredient. By combining foods together we adjust the body's response. If we add fiber to a meal, we reduce the GI effect of the food. Similarly, if we add protein to a meal it will slow down the spike in blood sugar levels. Fat also reduces the raising of blood sugar levels. Some of the low fat or non-fat, heavily processes foods (non-fat cookies and cakes) tend to have a high glycemic index due to the addition of simple sugars when fat is removed. The GI is also influenced by how the glucose molecules in the food are connected, the form of the food and the degree of food processing
There is conflicting information about the value of GI in meal timing for runners. Some studies show that athletes may benefit from choosing low GI foods before a workout, and high GI foods during and after a workout. Other studies indicate that the nature of the carbohydrate is not as important as long as sufficient amounts of carbohydrate are consumed. So what's a runner to do? Given the conflicting studies, the GI might serve as a useful guide to help fine tune food choices. One should also consider a food's nutritional content and the practical uses of palatability, portability, cost, gastric comfort and ease of preparation.
Ultimately it is up to you to decide what works best for your unique body. Athletes should evaluate their responses to high carbohydrate foods with both low and high glycemic indexes in training to find out what works the best. I recommend taking the time to learn what makes the most sense for you nutritionally. The results could show themselves in your next race performance.
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Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play. Aubrey works with clients to help them reach their nutritional and athletic goals, both in the kitchen and out on the road.
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STORE HOURS
Mon-Thurs: 10-7
Fri: 10-6
Sat: 10-5:30
Sun: 12-5
CLOSED EASTER SUNDAY
Phone: 860-233-8077
www.fleetfeethartford.com | |
EVENT CALENDAR
All events are at Fleet Feet Sports unless otherwise noted. | |
Wed, April 13 @ 6:30pm
Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, April 14 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Thurs, April 14 @ 7-8pm
FREE Nutrition Clinic with
Aubrey Frazier
Sat, April 16 @ 9:00-10:30am
FREE Injury Assessments
by Select Physical Therapy
Sat, April 16 @ 8am
Run/Walk Meet-Up
Meet New Training Partners
All abilities welcome!
Tues, April 19 @ 5:30pm
Meet Olympian Jeff Galloway
Learn at the Galloway Marathon Training Group
Wed, April 20 @ 6:30pm
Fun Run & DetermiNation Info Meeting
3-5 Casual Miles
All abilities welcome
Thurs, April 21 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Sat, April 23 @ 8am
Run/Walk Meet-Up
Meet New Training Partners
All abilities welcome!
Sat, April 23 @ 9-11am
UCAN Demo Day
Free Samples & Discounts on UCAN - fluid energy for pre, during and post workout
Tues, May 3 @ 5:30-8:30pm
Fashion Show & Expo
at the Pond House
$35 - RSVP here
Sun, May 22 @ 8am
Fleet Feet/Weight Watchers
WALK-IT Day 5k
Register here
Sun, June 19 @ 8-11am
8 Furlongs Classic
Mile Race thru WH Center
Free Nike Tech-Tee Register here |
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FREE Injury Assessments
Sat, April 16 - 9-10:30am | |
Injured? Don't know whether you can run/play sports or if you should really see a doctor? Come to our free injury assessment clinic staffed by a certified athletic trainer from Select Physical Therapy. No appointment is necessary.
These free clinics will be offered every other Saturday through the year (next clinic will be Saturday, April 30).
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Fashion Show & Expo
May 3 - at the Pond House |  |
We've partnered with Newington Bike to reschedule our Spring Fashion Show. This time, we're upping the classiness and holding it at The Pond House in Elizabeth Park on Tuesday, May 3rd from 5:30-8:30pm. The event will feature the latest in swim, bike and run apparel and accessories from companies like Brooks, Pearl Izumi, Louis Garneau, CEP Compression, Timex and Tifosi. Therapeutic Bodyworks, will be giving free massages - ahhhhh!
While previewing the spring lines and mingling with friends old and new, we will dine on the Pond House's delicious hors d'oeuvres and desserts and enjoy unlimited beverages from the open bar. We hope they have UCAN Recovery drinks on the menu to top off the evening so we can be productive in the morning...
Dress code for the evening is "athletic". Everyone is encouraged to wear their favorite run, bike or tri apparel: contemporary or retro, coordinated or clashing. Prizes will go to the best, worst and most-interestingly dressed attendees. We will also be selling raffle tickets for a chance to win some awesome gear to benefit relief efforts in Japan.
Tickets are just $35 in advance (or $40 at the door) and include food, drink and one raffle ticket (additional tickets are $5 each or 3 for $10). Purchase them online hereor stop by the store. All ticket and raffle prize proceeds will be donated to relief efforts in Japan. For more information, email Kate.
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The 8 Furlongs Classic
One Mile Race & Nike High School Elite Mile |  |
Join us from 8-11am on June 19 in West Hartford Center for a one mile road race with a party atmosphere!
Eight furlongs is the equivalent to one mile - or, back in medieval days, it equated to the distance that a team of oxen could plough without resting. The mile is one of the most exciting distances to race - but when is the last time you raced it? Which is why we partnered with Nike to bring back this celebrated distance and make it a fun event for the whole family.
Our race will take place on Father's Day with the first of 9 waves kicking off at 8am. In addition to a family wave, men/women's master waves, men/women's open waves, there will be a special high school team competition and the Nike High School Elite Mile featuring the fastest kids in New England. The first 1,500 people to register get a sweet Nike Dri-Fit shirt - and the winners (overall and age group) will walk away with significant cash or Fleet Feet gift certificates. So brush off your racing flats and start training.
Join us for what promises to be THE racing event of the summer.
We'll see you at the Classic! |
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Run/Walk Meet-Up Group: Every Saturday at 8am |  |
Every Saturday we will open our doors at 8am to runners and walkers looking to meet-up with others. We will have a place to hold your keys and change of clothes, as well as provide a bathroom, water and a book of routes ranging from 1-18 miles for you to select from. Our goal is to help match people of similar paces and training distances so no one has to run alone.
There is no charge to participate in the Meet-Up. If you already have a group of friends you run with, you can still take advantage of using Fleet Feet Sports as your meeting location from anytime between 8-10am.
Attention Walkers! Join our Calhoun Walk Club and train to walk the Jim Calhoun Cancer Challenge Walk on June 11. Top fundraisers will attend a UCONN men's basketball practice and meet Coach Calhoun. Go Huskies!
For more information, check our official "Meet-Up" group web site. |
| Wed Night Fun Runs
6:30pm (at the store) |  |
Join Duncan & a great group of Fleet Feet Friends for a casual fun run each Wedensday night at 6:30pm. We go between 1-5 miles (a route for all abilities). All paces (including walkers) are welcome to join us.
It's a great way to meet new friends and running partners.
Meet at the store.
Note: Fun Runs are canceled during snow and thunder storms and when roads/sidewalks are too icy and dangerous. Check our Facebook page on Wednesday's for status of run.
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| Thursday Night Track Workout |  |
Track Workouts are Back!
Join us every Thursday - 6:30pm at Saint Joseph College Track. Please park in the upper parking lot (NOT the O'Connell Gym lot or we risk losing our permit to use the track).
These workouts are designed for runners of ALL abilities. The goal is to introduce you to different types of running (intervals, hills, tempo runs) and help you get stronger and faster. This is your opportunity to get professional coaching for free - and meet some great fellow runners.
Can't make it to the workout, email Schuyler to subscribe to his Weekly Workout email. Do you feel the need for speed? Or maybe your workout routine needs a little spice. Join Coach Schuyler each Thursday for a fun track workout. |
| We're on Facebook! |  |
Become a "fan" of Fleet Feet Sports Hartford and be the first to know about new events, participate in interesting discussions and view great photos of our Fleet Feet Peeps in action.
Check out our page by clicking here. |
| Return Policy |  |
We believe in the PERFECT FIT - it's part of our Fitlosophy. If you are not 100% satisfied with the fit of your shoes, socks, sports bra, insoles, etc, we invite you to bring the item back within 30 days of purchase. Even if you wore the item outside.
Give us an opportunity to find a better solution for you. We want to help you get the proper tools to live fit! |
| FREE Injury Hotline/Email |
 1-877-MOBL-MED (1-877-662-5633) -or- Our friends at Select Physical Therapy have set-up a FREE injury hotline to answer your questions about prevention and treatment of common athletic injuries or conditions. You can call or email anytime to ask a licensed athletic trainer (usually my friend Eleni will answer) about your injury.
Depending on the severity of your injury, you may be given instructions on how to care for your injury at home or be directed to one of Select Physical Therapy's 30 clinics in CT for a free evaluation.
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