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 We're almost one full month into the new year. How are your New Year's Resolutions?
Finding the motivation to exercise and eat healthy is tough when it's cold and gray outside. It's so much easier to hibernate and indulge in comfort food (mmmm, lobster mac and cheese!). But even in CT, winter eventually gives way to spring, then summer. Heck, if my forecasting skills still work, it might reach 60 degrees this Wednesday (before returning back to winter)!
Before you know it, you will be wearing shorts and tank tops, cranking the air conditioning, planning an escape to the beach... and complaining about how out-of-shape you've become or the extra pounds you've gained. Unless you make the commitment to start moving today!
The key word here is START. Don't set yourself up for failure by running 3 miles, taking a challenging spin class or starting a radical diet because chances are good that you will be miserable, both physically and mentally. That negative experience is not going to give you the motivation you need to get back out there tomorrow and do it again.
Your winter time goals and resolutions should not be daunting. Instead, they should encourage building a strong foundation, establishing good habits and carving time out of each day to exercise - even if it is just 20 minutes. Once this happens, momentum is on your side. I like to think that we're exemplifying Newton's First Law of Motion which states that a body in motion tends to stay in motion.
There is no better proof of this than at our third No Boundaries "Couch to 5k" Training Program practice last Saturday. As I pulled into Fleet Feet, my car thermometer read 9 degrees. I wasn't sure anyone would show up. I was amazed - and sooo proud - when I saw nearly all of the 100 participants warming up. Coming to practice on Saturday mornings has become a part of their routine and not even single-digits were going to get in the way of their progress.
Later that week, I was talking to a customer who saw the energetic group run by her house and commented that she wished that she was in shape to run like that. Each season she talks about joining our training programs, but always has an excuse (too cold, too hot, too busy). She gets frustrated when she sees the progress everyone who signed up for the program has made and thinks she can never catch up so she doesn't even try.
My advice to her: don't compare yourself to others; instead look to them for inspiration. They were once where you were. The difference is that they made the choice to start. Start Small. Start Today. You won't regret it.
Be Fit,
Steph |
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Schuyler's Shoe Review: Pure Project 2 |
When Brooks made its entry to the low-profile shoe category, the Pure series, some people disregarded them as late to the game. Other low-profile options (shoes with an approximate 4mm drop from heel to toe, compared with a typical 12mm) had been on the market for two years, and there were already well-established names with loyal followings. Runners quickly found that the Pure line took its time because of the thoughtful design that got it right the first time.
 Both the PureFlow and PureCadence emphasize midfoot cushion while providing a smooth "Ideal Heel" and full contact at the midfoot for any type of foot-strike. Unlike other low-profile options that burn out in half the mileage of standard shoes, runners like myself find that the durable soles hold up as well as any shoe you can pit them against. This is due in part to the unique cushioning system: while most Brooks shoes feature a standard foam with their heavier but higher-cushioned DNA material dropped in strategic spots, Pure shoes feature a single piece that blends standard foam and DNA. Underpronators, who are used to destroying the outside of a shoe's forefoot, will find a pod design that provides unprecedented durability.
 With so much going smoothly under the foot, the Pure2 updates address what's going on around the foot. One of the few complaints about the original line was that the elastic NavBand around the arch could be too tight for some feet, and that the tongue of the shoe could slide to the side. While the NavBand remains to hold the foot to the platform of the shoe, it is more adjustable than before. A tongue-less fold-over upper not only keeps the tongue from sliding, but provides far greater adjustability for both wider and narrower feet.
I'm excited to try a pair myself... it's just that my last pair of the original PureFlow hasn't quite kicked the bucket. The darn things are just too durable. I think I'll have to get out running in them tonight, and get a few miles closer to a pair of PureFlow 2. |
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Stacy's Sports Medicine Corner:
Gluteus Medius & Rotational Stability of the Hip |
Does this sound familiar? Your knee hurts every now and then. You take some rest time or decrease your miles for the week. Maybe you ice, change your shoes, or get on a foam roller and stretch. While these are all logical steps to take to alleviate the pain, there is one factor that is often overlooked by runners.
 A muscle called the gluteus medius can be the culprit in chronic, recurring conditions such as Runner's Knee, Iliotibial Band (IT-band) Friction Syndrome, Achilles issues, and low back pain to name a few. To add to the core exercises that I have been discussing in the Sports Medicine Corner for the past few weeks, I am going to add two exercises to specifically address the gluteus medius.
The gluteus medius is one of three muscles that make up the gluteals. It, along with the gluteus minimus, abducts (lift the leg away from the body) and internally rotates the hip. During the mid-stance phase of running (or walking), the gluteus medius must contract to stabilize the femur and pelvis. While some rotation of the hips while running is normal, excessive rotation can be problematic.
Click here to learn how to determine if your gluteus medius is weak and how to strengthen it. |
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Amy's Gear Corner: |
Okay, so it has been about a month since many of you made New Year's Resolutions to be healthier and fit. If life has gotten in the way, now is the time to recommit and get back to your fitness goals. "Summer bodies are made in the winter" or as a friend reminded me, "runners and triathletes are made in the winter." If the winter blahs are starting to affect you, now is a good time to get to the gym, get outside, get active! Sometimes new workout apparel can help turn blah's to "oh yeahs".
 8" Nike Tech Shorts (Women): This is a great compression short for the gym: stretchy, sweat-wicking, supportive, comfy and with its 8" inseam, offers great coverage and won't ride up. Made from Nike's great Dri-FIT fabric and features a side zip pocket that won't get in the way of your sit-ups.
 Brooks Essential Capris (Women): These capris are functional and stylish - great for a workout or run, yet cute enough to keep on as you run your errands. The wide, flat waistband diminishes the dreaded "muffin top" look and features an invisible zip back-pocket that is waterproof to protect your electronics. The 15" inseam is the perfect length - ending right below the knee. The high-tech fabric is super-soft, yet will wick moisture to keep you dry. Got a daughter in the house? Better get two pairs because we bet she'll be "borrowing" one of yours!
Brooks EZ T - Long Sleeve (Women and Men): Baselayers are key to staying comfortable in the winter. This ever-popular, technical long sleeve from Brooks was updated to make it feel as soft as cotton, anti-microbial resistant and super fashion-friendly with beautiful heathered colors (I promise guys, you'll look sharp wearing these ultra-comfy tees). The women's tee is available in a beautiful sky blue v-neck (with thumbholes) or in a heathered gray with a fun "Run Happy" logo. Guys - you get a dark heathered red as well as a deep blue.
 Brooks Sherpa 2-in-1 Short (Men): If you've ever wished for a bit more coverage in a short, this one is for you! Perfect for the gym, road or trail, this great 4.5" short features a 2-in-1 compression boxer liner. Our guys love how the short moves with you and doesn't get in the way of your workout. You w ork hard to get great legs - show them off!
Brooks Versatile Sleeveless Tee (Men): Perfectly versatile! Wear this sleeveless tee for the gym, yoga, training runs and for race day! It also works well as a baselayer under a half zip on chilly days. It is semi-fitted, moisture-moving and very soft! And, the flatlock seams prevent chafing. Many features and many uses, this top does it all!
 Hats: We have a bunch of great Brooks hats available in both men's and women's styles! Send a great message and stay cool with the ultra lightweight, moisture-wicking mesh and UPF 40+ "Run Happy" HVAC hat a technical, yet uplifting hat! The Shamrock hats are back again this year! These hats always go quickly, so stop in and get yours for good luck or for your St. Patty's festivities. Nightlife hats are essentials all year round; they keep you safe and seen - and now they come in highlighter pink!
 Shop Near, Run Far Tees: We partnered with our friends at Fresh Ink screen printing to create this great shirt. For $25, you get a high-quality Brooks long sleeve tech tee with a cool runner-friendly design on the front, and "Shop Near, Run Far" on the back. Proceeds from the sales of the shirts will be donated to support youth running programs in West Hartford. Support local!
UCAN Tubs: Woo-hoo, UCAN is now available in multi-serving tubs! If UCAN is a key part of your training and recovery, you will appreciate the savings and convenience. UCAN is powered by SuperStarch, is rich in electrolytes, contains no added sugars, is gluten-free and is ideal for before, during and after your activities. It's Olympian Meb Keflezighi's drink of choice - and invented right here in CT! |
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"First Steps" Walking Program - Starts Sat! | |
 Our new First Steps Walking Program is an 8-week progressive walking program designed for those who have a BMI >30 and/or who have recently undergone bariatric surgery and are are looking to incorporate physical activity into their lives. The goal is to increase the time spent walking per day and to form healthy habits related to physical activity and exercise. Participants will have a supportive network of others looking to achieve similar goals, and coaches to motivate them and help them succeed.
 Prior to each group walk, we will review weekly goals and hear from experts on topics such as footwear, walking form, heart rate training, stretching, hydration, nutrition and more. We will be joined by Marisa (pictured here in 2010 and 2012 - incredible!) & Ben who will share their inspiring journies and tips to making a healthy and active lifestyle stick.
 Each participant will receive a technical t-shirt, fancy 3-axis pedometer, weekly newsletter, coaching and other incentives for committed participation. Program fee is just $60.
We will meet on Saturday mornings at 9am beginnning on February 2. Our optional goal event will be the Shamrock 2-Mile Walk on Saturday, March 23 in Bristol. Our main goal is to make the program fun and rewarding!
For more information, click here or email Stacy. |
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Featured Race: Run for the Refugees 5k | |
 Think Global & Run/Walk Local! Kick off your Super Bowl Sunday celebration by running or walking 3.1 miles to raise funds and awareness for the thousands of refugees that have settled in Connecticut.
The sixth annual Run for Refugees takes place on Super Bowl Sunday (February 3) at 10am. You can chose to either run or walk the 5k distance. Participants are encouraged to dress in costume or wear their favorite team's jersey.
The race starts at New Haven's Wilbur Cross High School in New Haven and goes through picturesque East Rock Park. The first half of the course is uphill; the second half is downhill. Splits will be provided at the 1 and 2 mile marks to keep you on pace. The finish line features a great INDOORS post-race party including live music, fabulous international food and warm surrounds!
Race proceeds go to the Integrated Refugee & Immigrant Services (IRIS) whose executive director, Chris George, is a Fleet Feet Peep. Over the past 25 years, IRIS has resettled over 100 refugees each year. Several of the refugees are runners who can't afford shoes, let alone a pair of running shoes. Fleet Feet Sports is proud to help these runners by providing them with gently-used running shoes donated by customers like you!
Race registration is $27 ($17 for students) - free if you raise $100 or more for IRIS. All registered runners get a t-shirt and access to the post-run party. Register online here. |
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Featured Triathlon: Give it a Tri 2013 | |
 Put your winter training to the test while swimming, biking and running for a great cause. Give it a TRI 2013 is an indoor triathlon organized by Fleet Feet peep, Jocelyn Pardi. All proceeds from the event are donated to Jocelyn's charity which helps Connecticut families affected by Autism Spectrum Disorders.
The event takes place at New York Sports Club in Blue Back Square on Saturday, February 23 & Sunday, February 24. It consists of a 15 minute swim, 30 minute bike on a stationary bike and a 30 minute run/walk on a treadmill. Points are awarded for distance traveled in each leg of the event. The best part about this triathlon (other than not having to brave the cold!), is that the event runs from 7am Saturday morning through 5pm Sunday afternoon so you can do it when it is convenient for you.
The event is open to all skill levels - especially beginners since it's a safe, supportive and non-intimidating environment. Cost is $40 for New York Sports Club members and $50 for non-members. Click here to sign-up online to reserve your preferred start time.
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Yoga for Runners: Sundays at 5:30pm
(for competitive people who can't easily touch their toes) | |
Recovery, Sweet Recover y
Your next run is only as good as your last recovery. My favorite go-to recovery pose is Legs Up the Wall. Giving the legs a break after a workout can refresh circulation throughout your lower body.
 Sit straight with one hip touching a wall with your legs out in front of you. As you lie back, swivel around and slide your legs up the wall. If needed, wiggle yourself a bit closer to the wall. You can position yourself with your legs straight up the wall with your buttocks against the wall while lying flat.
Spread your arms comfortably wide. For a variation, spread legs wide. To move out of the pose, bring your knees to your chest and roll to one side.
Just $10/class - A portion of the proceeds will go to FoodShare. Please bring a Yoga mat, blanket or towel, and wear comfortable clothes.
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Meghan Collins Fanning - www.ZenduranceNow.com
Twitter: @MegColFanning
Facebook: https://www.facebook.com/ZenduranceNowCoaching |
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Spicy Chicken Barley Soup
By Aubrey Schulz | |
Winter weather just calls for a hearty bowl of soup. To help refuel after a long run or fill a hungry belly, a nourishing bowl with protein, grain and vegetables is pure pleasure.
Barley, a versatile grain with a nutlike flavor, is a hearty addition to winter soups. It is a very good source of fiber and selenium and good source of phosphorous, copper and manganese. The fiber in barley has been shown to promote intestinal health and help lower cholesterol. One cup of barley has 13.6 g of fiber.
Since barley is a whole grain, it offers a wide gamut of health benefits, like cancer protection, as other whole grain foods. One word of caution, barley is not a gluten free food. In fact one of its derivatives malt, is an ingredient that must be eliminated for an individual following a gluten free diet.
After sitting in the fridge overnight, the flavors in a large pot of soup work together to heighten the flavor of an already tasty bowl. Having leftovers on hand certainly makes the next night's meal prep a breeze. While the soup pot is warming on the stove you can make a quick salad or revert back to the days of grilled cheese sandwiches or maybe something a little more sophisticated.
Spicy Chicken Barley Soup
Ingredients:
- Olive oil
- 1 onion, chopped
- 1 tsp sea salt
- ½ tsp paprika
- ¼ tsp cinnamon
- ¼ tsp chili powder
- ¼ tsp ground coriander
- ¼ tsp ground pepper
- pinch cayenne
- 1 Tbsp tomato paste
- 3 garlic cloves, chopped
- 6 cups chicken broth
- 1 cup pearled barley, rinsed well
- 1 sweet potato, peeled and diced
- 2 carrots, peeled and chopped
- 12 oz boneless chicken thighs (or breasts for a leaner option), cut into bite sized pieces
- 1 bag baby spinach
- ½ cup chopped cilantro
- 1 Tbsp fresh lemon juice
Directions:
- Heat the oil in a large soup pot over medium heat. Add the onion and saute for about 7 minutes, until translucent. Add salt and spices and saute until fragrant, about 2 minutes. Add tomato paste and saute for 1 minute. Add garlic and saute for 1 more minute.
- Add broth, 2 cups of water and the barley to the pot. Increase the heat to high and bring to a boil and let simmer for 30 minutes.
- Add the sweet potatoes and carrots and continue to cook at a simmer until the barley and vegetables are soft about 30 minutes more.
- Add the chicken, partially covering the pot for 12 minutes.
- Add the spinach and cilantro and simmer until the spinach is wilted, about 5 minutes longer. Stir in the lemon juice. Serve warm.
Adapted from Melissa Clark's In the Kitchen with a Good Appetite.
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Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play . She 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
Phone: 860-233-8077
www.fleetfeethartford.com
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EVENT CALENDAR | |
All events are at Fleet Feet Sports unless otherwise noted.
Wed, Jan 30 @ 6am
Morning Fun Run
3-5 Casual Miles
All Abilities Welcome
More Info Here
Wed, Jan 30 @ 6:30pm
Saucony Winter Runderland
Fun Run & Gear Wear Test
3-5 Casual Miles
All Abilities Welcome
Prizes!
Thurs, Jan 31 @ 7pm
Books & Bevs Book Club
(Optional Run at 6:30pm)
Fri, Feb 1 @ 6am
Morning Fun Run
3-5 Casual Miles
All Abilities Welcome
More Info HERE
Sat, Feb 2 @ 8:30am
Speed Workout
with Schuyler
meet at store
Sat, Feb 2 @ 9am
First Steps Walking
Program Begins
More Info HERE
Sat, Feb 2 @ 10am-5pm
Brooks Pure Project
Shoe Release Party
Games & Gifts with Pure
Project Purchase!
Sun, Feb 3 @ 12-1pm
Open Water Swim
Simulation
at Cornerstone Aquatics
$10 members/$12 non
Sun, Feb 3 @ 5:30pm
Yoga for Runners
Bring a Towel or Mat
$10 - portion goes to
FoodShare
Mon, Feb 4 @ 6am
Morning Fun Run
3-5 Casual Miles
All abilities Welcome
More Info HERE
Wed, Feb 6 @ 6am
Morning Fun Run
3-5 Casual Miles
All Abilities Welcome
More Info HERE
Wed, Feb 6 @ 6:30pm
Adidas Demo Shoe
Evening Fun Run
3-5 Casual Miles
All Abilities Welcome
Sun, Feb 10 @ 5:30pm
Yoga for Runners
Bring a Mat or Towel
$10 - portion goes to
FoodShare
Tues, Feb 12 @ 7-9pm
Dude Night
Food, Bevs & Valentine's Day
Shopping Assistance |
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"Best of Hartford" Poll
Vote for Us! | |
We are officially in the running (pun intended!) to be named the best Sporting Good Store in Hartford.
If you agree, we would appreciate your vote. Just click this link and locate our catagory in the "retail" section.
Note: you do need to vote for at least 10 of the catagories for your vote to count so show some love to your other favorite local haunts. For your participation, two lucky people will win a gift card to the Best Restaurant.
Thank You! |
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Stacy's Office Hours for
FREE In-Store Injury Assessments | |
We now have a Sports Medicine Director & Certified Athletic Trainer in the store! Stacy will be available during the below hours to offer free injury assessments and help fit customers with medical issues and injuries. Appointments are encouraged, but not necessary.
To contact Stacy, call 860-233-8077 or email her at stacy@fleetfeethartford.com.
Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.
Mon: 2-7pm
Wed: 2-7pm
Thurs: 10am-2pm
Fri: 10am-2pm
Sat: 9am-Noon
(every other Saturday when Select PT is not present) |
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Saucony Winter
Runderland Run
& Photo Contest
Wed, Jan 30 @ 6:30pm | |
Of course, the weather is going to be warm, but we can still think winter! Paula, our always-smiling Saucony Tech Rep, is bringing a trunk full of Vizi-Pro demo apparel and shoes (including the just released Mirage 3 which won Runner's World magazine's "Best Update" award).
Fun Run participants are encouraged to test-drive the gear and bring a camera (or camera phone) to take fun photos along the route. The three best photos as voted by the FF Staff will win great Saucony prizes!
Plus, all participants will save 30% off their Saucony apparel purchase that evening! |
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Books & Bevs
Thursdays this Winter
Jan 31 & Feb 7 at 7pm | |
Our Thursday Track Workouts may be over for the winter, but we have a fun new series planned to help tide you over: Books & Bevs. That's right, a book club for runners sponsored by our favorite hydration libation, Nuun (rumor has it Nuun makes a very tasty adult cocktail).
We meet at the store every Thursday at 7pm. We will be discussing John L. Parker's quintessential book Once a Runner and enjoying Nuuneritas. If you would like to go for a short run beforehand, meet at the store at 6:30pm.
We have paperback copies of Once a Runner for sale in the store now - and arriving later this week will be a limited number of autographed hard-bound copies. The perfect gift for the runner in your life!
Books & Bevs will be limited to 25 participants so RSVP your spot by emailing Chaz. Got questions? Email Chaz for that as well! |
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FREE Injury Assessments
Saturday, Feb 2
9:30-11:00am | |
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 and see one of Select Physical Therapy's certified Athletic Trainers.
These free clinics will be offered every other Saturday. No RSVP necessary - but you can call us to reserve a time (860-233-8077).
Can't make the clinic or need an assessment sooner? Email or call the Select PT FREE Injury hotline:
1-877-MOBL-MED
(1-877-662-5633) | |
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Open Water Swim Simulation
Sunday,Feb 3
12-1pm
Cornerstone Aquatics |  |
Start Superbowl Sunday off with a SuperSwim! Join the Team Training New England coaches for an Open Water Swim Simulation at Cornerstone Pool in West Hartford on Sunday, February 3 from 12-1pm.
This one hour pool workout will simulate race starts, finishes, and sighting with no lane lines. Experience swimming in groups in a safe open-water type situation. The swim is open to all levels and is only $10 for Cornerstone Members ($12 for non-members).
Click here to reserve your spot (Cornerstone is not taking phone reservations). |
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2nd Annual Dude Night
& Chili Cookoff
Tuesday, Feb 12
7-9pm |  |
Men, this is your night for food & fun at Fleet Feet Sports!
Our friends from Saucony will be back as we crown a new Chili Cook Off Champion. There will also be adult beverages, party games and female staff will be on-hand to help you pick out the perfect gift for your Valentine.
Email Chaz to RSVP & let us know if you are brining your award-winning chili.
'staches optional. |
| 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. Now that it is dark when we run, please wear reflective gear and lights so everyone is seen and safe! If you don't own any reflective gear, we have a limited supply you can borrow courtsey of Pearl Izumi!
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 Track Workout
**ON WINTER HIATUS*
Next-Up: Saturday Speed Winter Workouts |  |
Our Thursday night Track Workouts are on hiatus until March, 2013.
But don't be sad, Coach Schuyler is going to be offering a Saturday Speed Workout every other Saturday at 8:30am.
Workouts start and finish at Fleet Feet Sports, and will feature a nice mix of intervals, tempo, and fartlek runs. Workouts are free with no need to pre-register.
Workout Schedule:
February 2
February 16
March 2
(workouts start at 8:30am)
Can't make it to the workout? Email Schuyler to receive his Weekly Workout email so you can still get your speed-fix in!
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"50 Best Running
Stores in America"
Award Winner!! | |
We did it! We have been named one of the 50 Best Running Stores in America!
With over 1,000 running stores across the US, competition was tough which makes this an incredible honor. Thanks to all of you who nominated us and to our vibrant running community who support us all year long.
Special thanks to my incredible staff who has a passion for sharing their love of all things running and making sure you have the most appropriate gear so you can enjoy living fit too! |
| 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! |
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Corporate Lunch & Learns
Schedule Yours Today! | |
Did you know that the experts at Fleet Feet Sports offer free presentations and workshops that are perfect for corporate wellness Lunch-and-Learn series?
Choose from a variety of topics including Injuries & Proper Footwear Selection, Core Health, Minimal Running, Intro to Triathlons and an on-site Fit Clinic. We can also assist with starting a Running and/or Walking Program to help you and your co-workers live fit!
For more information and to schedule a lecture, check out the Community Section of our web site. |
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Be Safe - Carry ID
on your Run or Ride |
 | | click to order your ID |
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