A couple of weeks ago, I was asked by a high school cross country and track coach to provide him with an insurance plan for his runners. Initially, I thought to myself, we don't do insurance here, but I can help you with some shoes! Then he went on to explain that runners need to run, but they also need to do something to prevent injury. He was looking for some key exercises that are time efficient and helpful; things that can be done in a few minutes as part of a daily routine.

I thought about the time I spent as a high school athletic trainer working with runners and about the adult runners that I have seen here at Fleet Feet. Many of the injuries can be traced back to common causes. In general, many runners complaining of injury will have one or more of the following: deficit in single leg balance, weakness in the glutes and core, lack of hamstring flexibility, and Iliotibial (IT) Band tightness.

So how do you address all of that after you just put so much time into your run, and now you have to get ready for work, school, make dinner, etc? I have chosen four key exercises that will address common areas of weakness and are time efficient: Inch Worms, Bird Dips, Single Leg Bridge and...

 Click here to read more and learn how to do each exercise.

We have had many new arrivals in shoes these past two weeks. Needless to say, I was excited! After much deliberation, I decided to review the Mizuno Wave Sayonara this week for a couple reasons:

First, the shoe just debuted this week! Mizuno took two of their lightweight, faster trainers (the Precision and the Elixer), which both had good features in different ways and combined the best qualities of them. Second, I haven't yet had the chance to review my favorite type of shoe: the lightweight trainer. This shoe definitely qualifies!

The outsole was taken from the Wave Elixir, which was super lightweight and flexible, but a surprisingly durable ride. The shoe also uses a modified version of the Precision's Wave Plate which fits a neutral gait, but will still provide a slight amount of stability for those who need it. That, paired with the broader, straight-lasted Precision platform, along with a re-engineered foam that is more resilient and lighter, you have plenty of shoe to land on and can feel safe logging miles. Putting this kind of platform together with Mizuno's trademark Wave Plate makes this a shoe that feels plenty cushioned for most experienced runners, but still weighs in at only 8.1 oz for a men's size 9!

For those of you who like the Elixir (which sadly has been retired), this will be a more than adequate replacement. Being even lighter weight, but feeling more cushioned and just as stable, this is going to be a great shoe for you! 

Jill S - Nike Tailwind Tank: My new favorite article of apparel this summer is this sporty, performance-based tank from Nike. It is extremely light, breathable and airy which is perfect for these hot, humid days. The DriFit fabric keeps me dry, flows freely and doesn't cling. The racerback provides full range of motion and has a cute keyhole for bonus style points. Hurry in before I am tempted to buy my third one!

Chaz - Nike Sunglasses: My running buddies and I used to say if you wear sunglasses on the run, you have to come in first or you buy lunch for everyone.  After a few blistering finishes, we all pretty much stopped wearing sunglasses; but with the Nike Excellerate sunglasses, I think it might be time to rekindle an old pastime. 

Like all things Nike, these glasses are the perfect combo of tech and style. The MaxOptics technology allows for 360 degrees of precision vision and 100% UV protection. The ultra-light glasses also feature a gripping nose piece and long "legs" so they stay put for a no-distraction run - even when sweat pours down your face. My favorite is the Excellerate model, but all of the Nike sport glasses we just got in are excellent!

Gabrielle - Flip Belt: I admit it, I'm an over-packer. I like to be prepared when I'm away from home, even if it is just for a run! As we know, running and bulk just don't jive; which is why I'm so excited about the Flip Belt. It offers a close and comfortable fit similar to the waistband of your shorts/pants which prevents bouncing and chafing. There is a surprising amount of room allowing me to store money, keys, snacks and most impressively, my phone! I slide my phone into the front of the Flip Belt and feed my headphones out the slit.

Especially in this heat, it is nice not having to carry any extras, keeping my hands and arms free. The Flip Belt is machine washable and has multiple access openings, creating the perfect solution to feeling prepared without being bogged down. Take the Flip Belt walking, running, hiking and traveling. It will soon be your go-to accessory!

Cassie - Amphipod UltraLite Belt: When running in the heat and humidity, it's important to stay hydrated. When you need to carry liquid, give this new 2-bottle belt a try. It is super comfortable and unobtrusive thanks to the ergonomic design that lets the weight sit on your lower back and hugs your hips so there is no effect on your posture...or bounce!

The belt itself is made of a soft, breathable, and stretchy material to eliminate hot spots and prevent chafing. There is plenty of storage in the back pocket and having two 10-oz bottles give you the ability to put two different beverages in them (i.e. Nuun in one, water in the other).

What REALLY happens in our Fleet Feet Yoga for Runners class?

We have fun... this I can assure you. It is a very relaxed class. You will be able to ask questions or comment whenever you need to.

Before we start, we talk and I find out how everyone is feeling. This determines the intensity level of the class For example, if most have done a hard run that day and are feeling tired we will do a lower intensity class. If most are feeling good we will have a more intense class with extra core and more power.

We begin the class with a pose that allows us to settle and focus on our breathing. From there we will move into core work to get warm. For the next 40 min or so we will move into our yoga practice. I take "requests." Some will request specific target areas like low back, hamstrings, or hips. If the group wants to work with the hips we might do a slow practice that includes lunges and pigeon pose. Toward the end of class we usually end up laying on the mat. We may do some simple hamstring openers followed by some restorative low back stretches. We always close with "corpse pose." We lay flat on our mats for about 3 minutes and simply relax! It is often nice to have a few moments to chill before heading back into our worlds.

Come join us! 

Cross country courses & track meets aren't just for high schoolers, they are perfect for adults and kids of all ages.  Grab your singlet, favorite pair of split shorts and some someglasses & have some fun this summer! 

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 The towns of Newington and Bolton both host a summer fun cross country series open to runners of all ages.

The Bolton XC Series are held every Wednesday evening beginning on June 26 through, August 7. They are perfect for the whole family as well as both new runners and competitive long-time runners.

The races are held at the Bolton Heritage Farm (aka Rose Farm).  There is a toddler 100m race at 6pm (free), kids' mile at 6:10pm ($2) and a 2.3 mile race at 6:30pm ($3).  The max family charge for one night is $10. All races are off-road (no traffic!) and all profits support the Bolton High School Track Team. Prizes will be awarded at the end of the series.  For more info, click here. 

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The Newington Park & Rec Dept will host their FREE fun runs on the cross country trails at John Wallace Middle School in Newington every Wednesday at 6:30pm beginning on July 10 through August 17.  There will be both a 5k (3.1 miles) and a shorter 3k (about 2 miles) course.  Ribbons are awarded to all finishers.  For more info, email Jay Krusell at

 jaykrusell@yahoo.com

These runs are hosted in honor of Mr. Frank O'Rourke who was a longtime Newington High School XC Coach.  Participants under 18 years old must be accompanied by a parent or guardian who needs to sign the program waiver.

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Track more your style? The Southington High School Track & Field Team will be hosting a Summer Track Series at their track on July 21 and August 13. This meet is open to the public, anyone from elite runners to novice athletes are invited. The meet will be electronically timed by Northeast timing services. Field events athletes are welcome as well.

For more information, click here or email Coach Matt Shea at Sheam@live.com.