We've all been there.....something just doesn't feel right on your run. Maybe it's a twinge of the hamstring, an ache in the knee, or a dull pain in your shin. Do you keep running? Should you walk? When will you be able to run again? Should you use ice after your run? What about a hot pack? Maybe both? These are some common questions that I hear when someone is seeking advice about a running injury.

When someone tells me they felt pain on their run, my question back to them is often, "did you finish your run?" Their answer is almost always, "well....yes." I chuckle to myself sometimes because of the mentality that runners have. You are already a couple of miles from your house, you might as well finish the run then deal with whatever injury you have later. There is a fine line between pushing too far through aches and pains and not pushing hard enough. If we stopped running whenever we felt a little something, the truth is, most of wouldn't be doing much running at all! On the other hand, pushing through some injuries can have detrimental outcomes and turn those running shoes into cross training shoes pretty quickly!

There are many different injuries that range from mild to severe and within those injuries, there are even different phases (acute, sub-acute, and chronic). Each injury is treated a little differently and each phase of healing requires different types of treatments. While it is impossible to give specific instructions without knowing the diagnosis of the injury, I am going to provide you with some general guidelines on what to do when you feel something that's not right on a run.

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For years, the Adidas Supernova Sequence has been the go-to stability shoe from Adidas. It has always had a comfortable, cushioned ride and a super plush interior.

This year's Sequence has improved hugely on the one aspect some wearers had with it: it felt like running with a boat on your foot. With this new version, each shoe lost half an ounce, but the real story is the fit. Thanks to the GeoFit styling borrowed from Adidas' Energy Boost which makes the shoe feel like a seamless sock - accommodating and secure. Instead of being a bit on the bulky side, the new Sequence is streamlined and feels fast! It even looks fast thanks to the removal of the mirrored stripes

Another nice improvement is that they took out the mirror stripes on the mid-foot wrap, and made it a less bulky plastic that will lock the foot down much better, and is now reflective instead. 

On top of a totally redesigned fit, the meat of the shoe has also undergone some changes. The lower profile, more flexible outsole works in combination with the Formotion unit to soften the impact of foot strike and provide a more natural ride. The upper is now made with a breathable air mesh and the dated mirrored stripes have been replaced with a lighter series of stripes that are both fashion and function as they wrap your mid-foot and give you that nice locked-down feeling.

The outsole remains the same, featuring sticky Continental rubber for optimal traction even in wet conditions as does the inclusion of the Pro-Moderator stability system to help prevent over-pronation. In all, this shoe is ready to take any punishment or weather condition and still be there for you.

I like to think of this shoe as having the same "cushy Cadillac" heart as the Sequence of old, but now it has new super-charged blood flowing through it to make it run like a Ferrari.

Marathon season is right around the corner and I know firsthand the aches and ailments that running 40 +-mile weeks can cause. Pounding the pavement or trails this much can lead to heel spurs and a runner's worst enemy, plantar fasciitis. Sure, in an ideal world I'd lay in a tub of ice water after each workout to prevent this stuff, but who's got time for that?

Every moment of my "free time" outside of work and running is spent chasing around my 10-month old puppy, Zeus, so finding time to stretch and ice properly has been hard to come by until recently. Now anytime I'm at home I grab my Icy Feet out of the freezer and wear them while I'm watching TV, making dinner, or chasing Zeus around because he has my socks in his mouth.

Whether you're a high mileage runner, have swelling issues or simply chronic foot pain, you can't go wrong with this ingenious, easy-to-use product. Sure they might look a little silly, but the relief is legit. Forget stiff ice packs and quick-thawing bags of peas, strap on Icy Feet and chill!

(Brian is a North Carolina native who now lives and runs in West Hartford.  You can find him running trails throughout CT in an attempt to wear out his puppy, Zeus.  He recently completed his first 50 Mile race (an overnighter on some gnarly mountain trails) and has his eyes set on the Virgil Crest 50 in September.  Apparently, Zeus has a lot of energy).

I love to run as much as the next person. No doubts there. However, it is important to vary your training. Balance is the key to staying healthy. Cardio, strength, flexibility, and range of motion - all need to be part of your routine.

It can seem overwhelming, but I promise you it is NOT. Start with something new that sounds fun. If it is not fun and it is just work, you most likely won't stay with it. Or if you don't have time to get out for something new, sneak it into your life. I advise to set an alarm that goes off hourly and each hour just do 1 to 3 minutes of an exercise. It can be that easy.

If you are totally lost, ask questions! Contact me, talk to your favorite Fleet Feet Coach, or find out what friends are doing. It can be challenging to step out of your comfort zone and it make take a few tries to get it right. But, I can promise you that you will be healthier in the long run.

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.