Fleet Feet Mahwah NJ Blog

Night Time Running Safety

2011-11-15T17:21:00.000-05:00

We're only a week or so into EST and I'm already wondering if we'll ever see the light of day again. The temperatures can be ideal for running, but if you live a busy and hectic lifestyle (who doesn't these days?) that means running in the dark. In this area, that puts you at risk especially if you run alone and run on busy roads.

Have no fear! There are some pretty simple safety measures you can take so that you can lessen the nighttime risks.

Take along your cell phone. There's little explanation needed for the logic behind this but, you can program numbers of your emergency contact in it (under ICE) so that heaven forbid, emergency personnel can locate the names/numbers easier.
Wear ID. This, again, doesn't need much explanation and can make it easier in case of an emergency especially for folks who, for whatever reason, don't carry a cell phone when they run.
Wear Reflective gear– You can never wear enough reflective gear and its unsafe to rely only on what's on your shoes. There's a wide variety of affordable items that you can tack on to your regular running clothes. At Fleet Feet Mahwah, we also sell the Brooks' Nightlife line of apparel and accessories that is designed specifically for running in the dark.
Run with a friend or group: It's always better to run with a friend or group when it's dark out, especially if you're a female. You can never be too careful in this regard. If you can't run with someone, be sure to tell someone you're running route and ETA back home.
Run in well lit parks or roads–Again, not rocket science. A well lit street or park, teamed up with your reflective gear will insure that you're easily seen. Better yet, when you're out on the roads, run against (facing) traffic.
Leave the tunes home – We all like music to inspire and motivate us. We also sometimes like it to soothe our souls when we're out running but, at night, your music can put you at risk. It can drown out oncoming traffic and also make it easier for a prowler to sneak up on you. NOT cool!

Yeah, we miss the daylight but, nighttime running has it's pluses, and can be fun as well as very peaceful. What other tips for running at night do you have? Please let us know, we'd very much like to hear from you!

Your Shins Hurt?

2011-07-02T08:15:00.000-04:00

Our customers very often are suffering from a variety of 'issues' running related that they share with us when we fit them for shoes at Fleet Feet. The two most common are heel/arch pain, which very often is plantar faciitis, and shin splints.

Shin splints or medial tibial stress syndrome (MTSS) refers to pain along or just behind the tibia (shinbone), the large bone in the front of the lower leg. Many times, the cause is from pronation. The most common causes from runners is, going to far too soon, too fast too soon, or a combination of both. The following link will give you more detailed info and what you can do to prevent shin splints.

Sometimes, sore shins arent shin spints at all but more serius issues as the article below points out. When in doubt, or if the pain becomes severe, consult your physician.

2 Pains in Your Shin That Might Not Be Shin Splints

By Marlene Cimons

Shin pain doesn't always mean you have shin splints. It might be a sign of some other problem. Following are two conditions that are sometimes mistakenly diagnosed as shin splints.

Compartment Syndrome

Pain on the anterior (outside) part of the lower leg may be compartment syndrome a swelling of muscles within a closed compartment, which creates pressure. To diagnose this condition, special techniques are used to measure the amount of pressure.

"With compartment syndrome, the blood supply can be compromised, and muscle injury and pain may occur," says podiatrist Stephen Pribut, D.P.M., of Washington, D.C. Sometimes surgical "decompression" is required.

So how do you distinguish compartment syndrome from shin splints?
"Symptoms of compartment syndrome include leg pain, unusual nerve sensations and, later, muscle weakness," Pribut says.

Stress Fracture

Pain in the lower leg could also be a stress fracture (an incomplete crack in the bone), which is a far more serious injury than shin splints. A bone scan is the definitive tool for diagnosing a stress fracture. However, there are clues you can look for that will signal whether or not you should get a bone scan.

Press your fingertips along your shin, and if you can find a definite spot of sharp pain, it's a sign of a stress fracture; the pain of shin splints is more generalized.

"Usually stress fractures feel better in the morning because you've rested the bone all night," says Letha Griffin, M.D., an Atlanta orthopedic surgeon who specializes in sports medicine. "Shin splints are worse in the morning because the soft tissue tightens overnight you get out of bed, and you can hardly walk."

"Shin splints will be most painful if you forcibly try to lift your foot up at the ankle," says Sheldon Laps, D.P.M., a podiatrist in the Washington, D.C., area. "If you flex your foot and it hurts, it's probably shin splints."

Also, a horizontal rather than vertical line of tenderness across the bone is typical of a stress fracture, Pribut says.

Hydration is Critical For Summertime Running

2011-06-24T12:54:00.001-04:00

As an owner the owner of Fleet Feet Mahwah, I see many runners of all abilities. This extends beyond our customers to those who participate in our training programs, be it the No Boundaries 5K, "Running 101 10K" or our "Half Marathon" program.

A key element in any running program is hydration and we stress it's importance in every training program we offer. Hydration's not hard to 'master' but it's very easy to neglect. The consequences of improper hydration, especially in the heat and humidity if summer, can be severe.
The article listed below while detailed, will give you the basics you need to follow hydration wise, so that you can safely run this season and avoid dehydration.

Fluid Facts for Athletes

By Nancy Clark, MS RD CSSD
For Active.com

If you are a serious athlete who works up a good sweat, you might have wondered how much you should drink before, during and after a hard workout. According to the American College of Sports Medicine's latest update on fluid needs for athletes (1), only you can determine that answer because fluid needs vary greatly from person to person. Here's what ACSM has to say...

Sweat rates commonly range between one to four pounds (one half to two quarts) per hour, depending on your sport and environmental conditions. Sweat rates for a 110-pound slow runner might be one pound (16 oz) of sweat per hour, while a 200-pound fast runner might lose about four pounds (a half-gallon) per hour. Even fast swimmers sweat -- almost a pound per hour of training. Football players might lose more than two gallons of sweat in a day.

Few athletes actually make the effort to learn their sweat rates; they simply drink according to thirst throughout their workout. This can be OK if you exercise gently for less than an hour. But if you will be sweating bullets for extended exercise, you really should know your sweat rate. Otherwise, you are likely to repeatedly under-hydrate, become chronically dehydrated and hurt your performance.

To determine if you are adequately hydrating on a daily basis, simply weigh yourself nude each day in the morning after having emptied your bladder and bowels. Your weight should remain relatively stable and not creep downwards. This weight assumes

you are not restricting calories to lose fat-weight
you have not eaten abnormally high amounts of sodium the night before, such as a water-retaining Chinese dinner
you are not experiencing two to four pounds of pre-menstrual bloat.

There's no need to try to super-hydrate pre-exercise; your body can absorb just so much fluid. If you overdrink, you then may have to (inconveniently) urinate during exercise; the kidneys can only make about one quart of urine per hour. A wise tactic is to tank-up two or more hours pre-exercise; this allows time for your kidneys to process and eliminate the excess. Then drink again five to 15 minutes pre-exercise.

Some athletes can tolerate exercising while dehydrated better than others. But most athletes who lose more than two percent of their body weight in sweat losses lose both their mental edge and their physical ability to perform well, especially if the weather is hot. Yet during cold weather, you are less likely to experience reduced performance even at three percent dehydration (4.5 lbs sweat loss for a 150 lb athlete). Dehydration (three to five percent) does not seem to impact either muscle strength or anaerobic performance. Yet, sweat loss of nine percent to 12 percent body weight can lead to death.

Intravenous fluid replacement is warranted when an athlete has become more than seven percent dehydrated (either by sweat losses, diarrhea or vomiting). In most cases, there is no advantage to taking fluids by IV, unless for medical necessity. But please, stay out of the medical tent by knowing your sweat rate and drinking accordingly.

If you become significantly dehydrated and have to exercise again within 12 hours, such as during a tennis tournament or triathlon training, you need to aggressively rehydrate. This means drinking 50 percent more fluid than your sweat losses (to account for the water you lose via urine.) Sipping fluids for several hours after you exercise maximizes fluid retention and is preferable to gulping one big drink.

Sweat contains more than just water; it has electrically charged particles that help keep water in the right balance inside and outside of cells.

Electrolyte	Average amount/ 2 lbs (1 liter,~1 quart) sweat	Food reference
Sodium	800 mg (range 200-1,600)	1 quart Gatorade = 440 mg Sodium
Potassium	200 mg (range 120-600)	1 med banana = 450 mg Potassium
Calcium	20 mg (range 6-40)	8 oz yogurt = 300 mg Calcium
Magnesium	10 mg (range 2-18)	2 Tbsp peanut butter = 50 mg Mg

Dehydration is more common than overhydration, but overhydration to the point of hyponatremia (low blood sodium) is very dangerous and can escalate into seizures, coma and death. The symptoms (that become increasingly severe), include headache, vomiting, swollen hands and feet, undue fatigue, confusion (due to progressive swelling of water in the brain) and wheezing (due to water in the lungs).

In general, hyponatremia that occurs in events that last for less than four hours is from overdrinking water before, during and even after the event. Don't drink more than you sweat; learn your sweat rate!

Hyponatremia that occurs in ultra-endurance events that last for more than four hours is often related to extreme sodium losses. Hence, with extended exercise, be sure to replace sodium losses with more than just sports drinks. (Sports drinks generally contain too little sodium to balance sweat loss.) Choose endurance sports drinks and salty snacks such as pretzels, V-8 juice, soup, olives, salt sprinkled on foods and even salt tablets.

You are likely to maintain better hydration if you have easy access to good tasting beverages before, during and after exercise. "Good tasting" means:

a cool temperature (most athletes prefer between 60-70° F)
a little sodium
an appealing flavor. (What makes a flavor "appealing" varies greatly between people, cultures).

Muscle cramps are believed to be associated with dehydration, electrolyte deficits and muscle fatigue. If you sweat profusely, are left caked with salt and experience cramps, take extra care to drink plenty of sodium-containing fluids while exercising. Because of the high salt content in the standard American diet, you can likely replace sodium losses during meals without sodium supplements. But consuming extra salt on your food if you had high sweat losses can be a smart way to enhance recovery, retain fluid and stimulate thirst.

If you like a caffeine-boost pre-exercise to enhance your performance, caffeine--in small doses; (180 mg/day, a 12-oz mug) is unlikely to increase your daily urine output nor cause you to become dehydrated. Enjoy it, if desired!

Alcohol, on the other hand, does have a diuretic effect, particularly in large amounts. After exercise, consume alcohol only in moderation, if at all, with lots of extra water (plus some carbs to buffer the alcohol and refuel the muscles).

When you are exercising hard for more than an one hour (or doing less intense, longer exercise), adding 120 to 240 calories of carbohydrates (30-60 g) per hour to your water can help you perform better. These carbs help maintain normal blood glucose levels so you are able to enjoy sustained energy. Sports drinks are an easy way to get carbs + water; for example, 16 ounces of Gatorade offers 25 g carb; 16 oz, Powerade, 140 cals, 35 g carb.

The Bottom Line

For athletes, the saying "Drink responsibly" holds true for all fluids (alcohol-containing or not). Don't let dehydration--or overhydration--hurt your ability to enjoy exercise and perform at your best.

Nancy Clark, MS, RD, CSSD counsels casual exercisers and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist's Food Guide are available at www.nancyclarkrd.com. For her workshop information, see www.sportsnutritionworkshop.com.

Another Endurance Sport Tragedy

2010-10-25T11:43:00.000-04:00

During the US Olympic trails in Central Park in 2007, the running world lost Ryan Shay, a gifted runner who was an Olympic hopeful. During the race, Ryan collapsed and died due to a heart condition.

Sadly, another US athlete, Fran Crippen, an elite swimmer, died this past Saturday during a 10K open water race in the UAE. The cause of death was attributed to over exertion. While the family awaits autopsy results, Mr. Crippen was not known to have any underlying health problems that could have caused additional stress to his body.

America is experiencing a growth in endurance related activities. The activities come in many forms but revolve mainly around cycling, swimming and running. Biathlons, triathlons and races for runners are spouting up all over the country. All these activities come in various levels so that a wide range of participants can find an event for their ability. With Fleet Feet Sports Mahwah being a running specialty store, it's only natural that we see and speak to many runners.

We welcome the growth in running and enjoy sharing our experiences and listening to the experiences of the runner's who shop our store. Running provides countless health benefits, as well as enjoyment that can last a lifetime.

Running's growth has also has sparked a growth in the participation of endurance events such as the marathon and half marathon distances. This growth too, is welcome, but Mr Crippen's death reminds us of the caution that needs to be taken when one decides to participate in endurance events.

Always seek the advice of a physician before you begin training for an endurance event. Your physician knows your health history and can alert you to any potential problems you could encounter.
Be honest with yourself regarding your ability. Rome wasn't built in a day and endurance events take time in order to train for them in the proper fashion. A marathon may be your goal, but before attempting that distance, run several races of shorter distances like 5K and 10K. Sounds obvious but you'd be surprised how many folks we see who never ran a step, who want to run a marathon in 4 months!
Seek a good source of advice. This can come in many forms but, building a relationship with a running specialty store like Fleet Feet Mahwah can be a tremendous asset! Running specialty stores are staffed by runner's whose experiences can be invaluable to you. Most of them have personally gone through just about every challenge there is and they can make your running experience more enjoyable and hopefully accident free. They are also more than happy to help you!
Join a training program. At Fleet Feet we have "No Boundaries," a beginner 5K program as well as "Running 101" which is a 10K training program. These are both excellent ways to learn how to train, and train smart as well as hard! Plus, you'll make friends when you sign up for a training program that will add to the enjoyment of your training regimen.
LISTEN to the advice you get! All too often, we hear the horror stories committed by runners training for endurance distances. This ranges from failing to hydrate properly (or at all), eat properly, dress properly and rest. Some even skip several workouts or show up at the event not having put in the proper mileage needed to be trained for the event. You need to be familiar with the symptoms of heat exhaustion, heat stroke and dehydration. Failure to follow proper training advice can spell disaster!
Finally listen to your body. Your body attempts to communicate with you in many ways. Pain is one of them. If you feel "funny" or are in severe pain or feel "strange" STOP and seek help immediately!

Participation in running, and endurance running events can be fun filled and extremely rewarding. By taking heed of the simple steps outlined above, you'll reduce the risk of falling victim to a severe hardship while training for and participating in your event!

Running and Charities

2010-07-23T17:19:00.000-04:00

A day doesn't pass by in this media driven society when our attention isn't called to a celeb or sports star who's got a charitable foundation to fight a worthy cause. These folks parlay their celebrity status and popularity to raise millions of dollars that each of us "everyday people" couldn't raise in a lifetime.

As runner's though, collectively, we raise money for charities that rival many of the foundations that we read or hear about on a daily basis. There are too many to name here and even if it were possible, I'd unintentionally leave one out.

As the owner of Fleet Feet Sports Mahwah, I've literally met thousands of runner's and walkers who've come to shop at our store. Many of these folks have dedicated their training to run for a charitable cause, be it cancer, heart disease, disaster relief, a school or some other cause. Many personalize their training by dedicating their event to the memory of a loved one, who's life was prematurely taken as a result of the cause they're running/walking for. In fact, last years NYC Marathons goal was to raise $21 million. That's just ONE race!!!

We certainly enjoy the health benefits from taking part in living an active lifestyle but, as members of the running community, we do much good by giving back to the communities we live in when we run for a cause. For that you should be proud!

As my late dad would have said, "stand up and take a bow!"

The LATEST in the Footwear Craze!

2010-05-20T18:55:00.000-04:00

It's no secret that I haven't fallen head over heels over the Vibram craze. This "barefoot" running proponent now boasts EIGHT styles of SHOES all in the name of barefoot running. Their products will combat the sins of the running shoe industry for ruining the evolutionary process of humanity by selling us shoes to run in, so they claim!
In the midst of this barefoot hoopla, who would have thought that there would be another shoe to take some of the media steam away from Vibram?

Enter Sketchers, and Reebok, who now sell shoes that "do it for you!" That's right, we no longer have to run to get in shape! Why bust our asses on hills, roads, trails or ANYwhere for that matter? These shoe's will do it for you! Just put em on, lace em up, and "oila!" We're totally fit, just like Joe Montana?

Click on and read this article, it's a waste of your money! These are shoes, that you'll never see on the walls of Fleet Feet Mahwah.

To get you legs, and other related muscles in shape, there's one way! You need to put one foot in front of the other and repeat!

Caveat emptor, especially when it comes to the "latest and the greatest" in running or "athletic" footwear!

Barefoot Running & The Latest Research

2010-05-14T16:31:00.002-04:00

For those of you who have followed this blog, I've written more than once about running's latest craze, barefoot/minimalist running. You can scroll down to see what my opinion's been in past blogs regarding this topic.
While I have yet to drink the barefoot Kool-Aid, I've always maintained that I am keeping an open mind, to allow more research to surface. Furthermore, I've stated that we at Fleet Feet Mahwah, won't fall "prey" to any type of thinking or fad, solely in the name of making a buck. With the volume of runner's we serve at Fleet Feet Mahwah that would be an easy thing to do! We have taken the posture that protecting and serving what's in the best interest of our customer is our number one priority! With that being said, I'd like to put forth some new research on this still very hot and controversial topic.

Dr. Joseph Hamill is professor of bio mechanics at UMass, Amherst. He is a recognized and widely respected expert on bio mechanics. He also acts as a consultant to a major footwear manufacturer and was in attendance at their very recent sales meeting.

At the meeting, Dr Hamill was asked for his opinion on barefoot running based on the research he has done. As one observer recounted, he "passionately" pointed out that his research is not confirming the multitude of claims being made in the name of, not only barefoot running, but Pose and Chi methods as well. He particularly decries the lack of supporting research for any of the claims being made by proponents of those methods and for their refusal to answer the questions of professional researchers who have conflicting findings.

His arguments against the running community changing entirely to barefoot or minimalist running are as follows:

Evolution of increased calcaneus (heel) size and calcaneal (heel) fat pad indicates heel strike is desirable for most runners.
Published research shows that heel/toe footfall is more metabolically efficient of distance running
The foot needs protection from most common running surfaces
Prevalence of heel striking in runners is too common to be a recent evolutionary change due to footwear design
Strengthening intrinsic foot muscles through running alone is unlikely to occur because they are internal to the foot.
Changing footfall patterns likely only trades one set of injuries (knee/foot) for another (Achilles/calf/metatarsals)
Barefoot running does not remove the initial impact peak, but doesn't reduce the overall GRF (ground reaction force) so that soft tissues must attenuate impacts rather than the skeletal system.
Research shows that surfaces do in fact direct the footfall when running barefoot. Runners running on hard surfaces will run on the forefoot, while the same runners when barefoot on soft surfaces resort to mid-foot or heel/toe.

This research raises interesting and important facts indeed, and Dr. Hamill laments that his research, and that of others, drawing the same conclusions, is largely being ignored by media outlets. What's even more disappointing and distressing from my point of view is that the shoe manufacturer who is Dr. Hamills client, appears to be ignoring his claims as they pursue a minimalist shoe of their own!

The bottom line is that minimalist running, still should be reserved for a small segment of the running community. Those runners should also not choose a minimalist shoe as their everyday shoe but, use it as a supplement to a traditional running shoe suitable for their gait.

Dr. Joseph Hamills Credentials:

BA Political Science, York Univ Toronto, Canada 1972
BS Science, Concordia Univ. Montreal, Canada 1977
MS Bio Mechanics, Univ of Oregon, Eugene, OR 1978
PhD Bio Mechanics, Univ of Oregon, Eugene, OR 1981

"More" Misery!

2010-04-26T15:17:00.001-04:00

A morning that consisted of hard, unrelenting, wind driven rain, and cooler temps wasn't enough to dampen the spirits and and persistance of the women who ran and walked in yesterdays seventh edition of the More Fitness Half-Marathon in Central Park.

It's popularity grows each year and yesterday's race was the largest women's half marathon in history, with over 10,000 applicants. The rain most definitely kept many ladies home but, the true diehards were out in great numbers!

The race has always been held in the spring, and in it's earlier days, it was run in March, and it also included a full marathon, in addition to the half-marathon, run/walk. As bad luck would have it, many of those races were cold, cloudy, dreary days. The earlier races also had age restraints that forced many of the younger runners to find "partners," over the age of 40 if they wanted to gain entry. That rule has been axed and it should come as no surprise that the popularity of this event continues to skyrocket.

You have to begin to wonder though, what's going through the heads of the race organizers after yesterday's race. This race has been plagued with nothing but bad luck weather wise since it's inception six years ago.

The organizers moved the race into April in order to avoid the month of March's "lion" weather reputation. Last year, that "worked' and they DID avoid March's "lion." What they didn't expect was to have Augusts "dragon" breathe fire at the participants by throwing the hottest temperatures of 2009 at them. The organizers, fearing a repeat of the debacle of the Chicago marathon the year before, canceled the full marathon race outright due to the heat, and took the clock off the half-marathon runners and walkers and labeled the race a "fun run." They pulled participants off the course after the three hour time limit they imposed. As I sweat my ass off just watching the "race," I couldn't help but feel sorry for all the women who trained for the full marathon, some coming from great distances, have the rug pulled out from under them when they arrived at the park. I empathized with their disappointment. The full marathon has been permanently discontinued.

One year later, the race had the misfortune of being held in the worst weather on a Sunday this young spring! I couldn't believe how hard it rained, yet the women were determined to not let the bad weather get in the way of a great time!

At Fleet Feet Mahwah, we had scores of women who were scheduled to run the race, come in and nervously, anticipating the weather, buy gear to allow them to run with the least amount of discomfort from the elements. They recalled last years heat bath and loathed the thought of the deluge that was to come but, they went at it just the same!

As a spectator, I was proud of all the girl power I saw. This is a wonderful event for women and I praise them and congratulate them for their effort and success!

Ladies, as my late father would say,"stand up and take a bow!"

The Falmouth Road Race! A "Classic" Summer Run!

2010-04-24T14:23:00.000-04:00

If you're the type of runner who loves to travel to great destinations in order to run in challenging races then, the Falmouth Road Race in Cape Cod, MA is one race to put on the top of your list.
This race that draws almost 10,000 runners, consists of a scenic 7.1 mile course that starts in Woods Hole and finishes with a party in Falmouth Heights.

Ok, so what makes this race well worth every effort to get in?

For one, you have to love the history behind it's beginning. Thirty-eight years ago, two runner's who were bar owners, came up with the idea to run a race from one bar to the other, and then throw a party to celebrate. The starting line literally is an the doorstep of "Captain Kidds" in Woods Hole, and the finish line is at the "British Beer Co." in Falmouth Heights.

The annual August race grew each year as word spread about the race and the post race party that followed. During one of it's early years, Bill Rodgers, who's from MA himself, was vacationing on the Cape, and by coincidence, stumbled upon the race before it's start in Woods Hole. He inquired about the race and asked if he could join the run. The organizers, caught by surprise by Rodgers, welcomed his participation. Naturally, "Boston Billy" won, stayed for the the party and had a blast hanging out with the participants. In fact, he had so much fun, that he came back the following year to run again, but this time he brought along gold medal marathoner, Frank Shorter.

Well, Shorter had as much fun as Rodgers did the year before. He came back too, and he brought along female gold medalist in the marathon, Joan Benoit-Samuelson!

The "domino effect" continued as Joanie spread the word and now, the Falmouth Road Race draws an elite field that contains many the best distance runners in the world!

The race course alone would be enough to draw the worlds top runners. It has an uphill start in the picturesque town of Woods Hole, and winds down to the beach with then heads uphill to Nobska Lighthouse at mile 1. Your first panoramic view of Martha's Vineyard at this point is enough to make you want to stop running and stare!

The course continues through 3 miles of winding wooded hills until you're back on the beach again. The waters of vineyard sound, and the Falmouth marina will be with you as you ascend the last steep hill, and then begin your decent to the finish line, to run under the massive American flag that hangs across the final few yards of the course.

The party awaits and there's no better way to celebrate a great run than with some New England hospitality, good food and sun!

Don't be fooled however into thinking this race is a "day at the beach!" It's far from that indeed! As I mentioned earlier, the course itself challenges the best runners in the world and with a 10AM start, the heat is very often a risk that can savagely attack even the best runners.

Alberto Salazar came close to death from dehydration from the heat during a run there. Another year, Jen Rhines was stunned to see the tape stretched out across the finsh for her as she won. The reason she was stunned was, she trailed Catherine Ndereba by several seconds as "Catherine the Great" fell out of sight as she descended the final hill about 40 yards from the finish. What Jen didn't know was that Catherine had dropped out of the race from heat exhaustion despite being so close to winning the race!

In fact, on my last race there 3 years ago, the heat struck me to the point that I had barely a clue as to my pace, and had a hard time remembering the race when I made it into the finishers party area. Lucky for me, a friend iced me down and I was ok in an hour or so.

I've run this race several times myself and for many reasons "memories of Falmouth" will always be close to my heart!

The 38th edition of the Falmouth Road Race will be held on August 15th this year. You can download applications off their website to join the lottery that's held to fill the 10,000 runner field. Applications are due no later than May 5th so, hurry if this race interests you.

If you have any questions about this event, feel free to stop by Fleet Feet Mahwah and ask! If you've run this race yourself, and have any stories of your own you'd like to share, we'd love to hear from you!

Running Can Create Great "Childhood" Memories!

2010-04-18T10:31:00.001-04:00

Many of us, when we talk or think about running, delve into discussions about our races, PR's, medals, shoes and other types of "babble." Actually though, running is and should be so much more!
I recall several years ago, when my daughter was very young, hearing my late mother-in-law say that, one of the most important roles we have as parents, is to create great memories for our children. She's been gone from us a long time but her words have never left me. It was as if I heard her say them yesterday!

Little did I realize at that time, that there would be many good memories ahead that I shared with my daughter Jackie while we were running together!

When Jackie was 15, she surprised me one day by asking me if she could join me and my friends on one of our March Sunday long runs at Rockefeller State Park. She hadn't run before, and that early in the year our runs weren't too far, so I told her I'd love for her to join us. She was excited and enthusiastic when the alarm clock went off that Sunday morning, and other than "bitch" about the hills a little, had a ball on her run with us. That run wound up to be the first of many as she took a liking to running that I never expected, especially since our runs progressed in distance and difficulty as the weeks went on.

As the months progressed, that May we began the marathon training program that we held through my store at Fleet Feet. Jackie asked me if the marathon training program meant she was no longer "allowed" on the runs. Naturally, she was allowed, and welcome. I also told her that, as the runs got into the heavy mileage, it was her choice as to whether or not she wanted to join those runs.

The runs got to 20 miles and up, and not only did she continue to run with us, but she kicked some ass on what was some pretty challenging terrain and oppressive heat and humidity. Due to her dedication, I felt that I owed her the opportunity, if she wanted, to "let" her run a full marathon. She said "yes" and that November, she was the youngest entrant when we ran the Philly Marathon together! In 9 months, she went from being a non runner, to a marathoner! Not bad if I do say so myself! She, as well as I, were proud of that achievement and will remember forever not only the race, but the fact that we shared such an experience together. We also have the memories of family and good friends who made the trek to Philly to cheer her on!

As we fast forward to today, Jackies' now a 19 year old college freshman at Fordham University. College life has changed her running as the demands of her studies have cut into her ability to crank out miles but, it hasn't been able to extinguish her love for running, or the memories that result from it. She's completed 3 full marathons to date, quite a few half marathons, and several races of shorter distances. I've been fortunate to run with her on many of them and I know, that each opportunity has left her with memories that she will hold onto forever! I know I'll never pass up the opportunity to run with her when she asks me to, even though my knees have forced me to take a rest from marathoning a while.

Later this month, she'll run in the 2010 edition of the More 1/2 Marathon in NYC. I've been very fortunate enough to be able train with her. Each Wednesday afternoon, I meet her at Fordham, where we hop the "D train" into Manhattan, to run in Central Park. We share great times not only when we run through the beautiful park but, also when we hit the "Shake Shack" after our run for a burger and some laughs! On St. Patricks Day, after our run, we "rehydrated" with a beer in one of NYC's many Irish Pubs. Great times indeed!

Looking back, I can see that I, through running, have been able to create great memories for my daughter that will stay with her long after I'm gone!

What I didn't realize when I listened to my mother-in-law was the irony that was contained in her advice. I can take credit for creating some great memories for my daughter as a result of running with her. What I never realized however was the great memories Jackie created for ME by running with her Dad! That was a "payoff" I never bargained for!

If you're fortunate enough to have children, take time out and invite them to run with you. Put the workout stats aside for a bit, and create a great memory for them, and run for the pure enjoyment of being with God's greatest gift to you! You have no idea how great the memories are, that those runs with your kids will give to YOU! Grab them while you can TODAY!

Barefoot Running Continued

2010-03-14T22:14:00.003-04:00

If the sun rises, the topic of barefoot running will rear it's head in some fashion. So, here it goes again on this blog. It is a topic that will not go away soon as it's proponents and it's skeptics go "at it" in magazines, newspapers, and blogs across America.
The battle lines have been drawn, and the barefoot proponents are very quick to point out how the running shoe industry has been guilty of ruining the feet of the running community by altering the evolutionary process of the foot, all in the name of greed and profit. How? By manufacturing shoes and selling them to runners who put them on their feet! It's ironic that, one of the biggest proponents (and profiteers) of the barefoot craze is in fact, a shoe company, Vibrams. Their Five Finger shoe is touted as the shoe that nature intended us to wear, as it allows us to run, or walk "barefoot!" The last time I looked on their website I saw seven models! When I am barefoot in my home, or at the beach, I have ONE "model," my bare foot! Why we need 7 types of shoes to run barefoot baffles me!

The barefoot crowd now counters that argument and others, by pointing out that barefoot running really isn't about running "barefoot" at all. We're told it's about forefoot striking! Runners have been landing on their forefeet for years and they are more subject to injuries to their calves and Achilles tendon!

A few things need to be kept in mind when you read about this subject.

Injuries are sometimes the result of not running in a shoe, but in the wrong TYPE of shoe for your gait. If you are running in a motion control shoe when you should be running in a neutral shoe, injury can, over time, result. So, it's important that you receive a video gait analysis, like we do at Fleet Feet Mahwah, to be sure you're in the correct type of shoe.
We often get referrals from podiatrists who send their non-running patients to Fleet Feet for footbeds or shoes or both. Many of the ailments they suffer from are the same ones runners do. These are folks who aren't wearing running shoes so, the running shoe can't be the cause of their injury. Nor can we expect them to walk in their everyday shoes by forefoot striking!
As stated in a previous blog, the bulk of barefoot running research has been done on elite or semi-elite athletes whose gaits are very much unlike the typical everyday runner!

Barefoot running for some can be introduced as an added method of alternate training. It is not for everyone!
The professionals at Superfeet and Brooks each have well defined, easy undertood views on barefoot running that I recommend you read. These are well researched based on years of knowing feet and how they behave!

Have any of you tried barefoot running? What was or is your experience? Please share it with us!?

Our Winter Olympic Heros Are Runners Too!

2010-02-22T16:55:00.000-05:00

The hot topic these days for water cooler talk is definitely the 2010 Winter Olympics in Vancouver. Fleet Feet Mahwah is no exception even though we don't have a water cooler! I will say however, that when our customers talk about the Olympics as runner's, their sights usually focus on the Summer Olympics with the many track & field events. We often fail to recognize that our winter Olympians run as much or in some cases quite a bit more than we do!
With the media focus on "up close and personal" stories regarding today's winter athletes, you don't have to look too far too realize that running, is a major component in winter athletes training, how much, depending of course, on what event they compete in.

The sports of XC skiing, Alpine skiing, ski jumping, bobsledding, hockey and speed skating all use running in one form or another as a major part of the cross training for their respective sports. In fact, short track speed skating sensation, Apolo Ohno openly declares himself a "runner." In a recent Runners World interview, he is unabashed in emphasizing just how important running is, and has been, to his success as a short track skater.

As a college hockey player, I ran for lower body strength as well as to build up endurance. Todays hockey players, who are on the ice for short shifts lasting less than a minute, train by running many short intervals, to simulate the burst of speed they use on the ice.

Speaking of hockey, we all have to be proud of the USA hockey team for their victory over team Canada last night. Many pundits were comparing it to the USA upset over the Soviet Union, and gold medal performance that the 1980 USA hockey team will be forever known for.

Well, yes, hockey is Canada's national sport but, today's Olympic squads are not what the 1980 USA hockey team was. The 1980 USA team was made up of true amateurs. Most were very skilled college athletes, many of who went on to successful NHL careers.

The Olympic teams of today, are comprised of NHL players who join the roster of the team of the country they are from. NHL teammates become opponents for two weeks or, NHL oponents become teammates while at the Olympics!

So, in my opinion, yesterdays USA win over Canada was not an upset that can even remotely be compared to the USA's winning the gold medal in 1980!

In any event, running IS part of the Winter Olympics and the 2012 Summer Olympics in London are just around the corner and we'll get our track & field in droves.

I hope you're enjoying the games so far as much as I am. What's been your favorite so far?

Runner's Answer The Call

2010-02-09T12:52:00.000-05:00

As is often the case when it comes to charities, runners love to run for a cause and Haitian earthquake relief was no exception. Fleet Feet Mahwah has been collecting shoes and sending them to Sole4Souls, a charitable institution that sends shoes to the worlds needy.
The response by you, our customers and neighbors has been outstanding. Through your thoughtfulness and generosity, we have sent hundreds of pairs of shoes to Soles4Soles. I received an email this morning from the organization itself and to date, they have shipped 1 million pairs of shoes to Haiti. Truly, your response, in conjunction with all of our fellow Americans, has been nothing shy of overwhelming in our desire to help those in their greatest time of need.

For those of you who have contributed in any way, we offer our thanks and congratulations! It's just another way that we runner's make running so special!

Mall "Stomping" in DC!

2010-01-26T13:34:00.000-05:00

I had the good fortune to travel to Washington DC for what's becoming our annual travel destination when we close Fleet Feet for the New Years Holiday.

Our nations Capitol is not only a beautiful city to visit for all it has to offer, but it's an outstanding city to run in as well.

We usually stay in Old Town Alexandria, VA, which is a very short drive outside of DC proper. Old Town is a quaint colonial DC suburb that has charm and great spots to eat and shop. It also is where we begin when we want to start out our day with a great run.

King Street is the "main drag" in Old Town. We typically drive or run, down to the bottom of King St. which takes you to the banks of the Potomac. There, we take the paved trail that allows you to choose to go towards DC, or in the opposite direction towards Mt. Vernon, VA. We typically take the route towards the city.

The path winds through parks and wooded area, and it's relatively flat compared to this area of NJ. As you run along this path, you'll get great views of Maryland across the Potomac and as you near the city, great views of DC. We've taken this trail as far as the Pentagon which means you run along and pass Reagan International Airport. The route from Old Town to the Pentagon is about 5 miles. So, a round tripper will give you roughly a 10 mile run.

When inside the DC city limits, our favorite route is the DC Mall. "The Mall" is a large grassy area that spans from the Capitol to the Lincoln Memorial. It too is relatively flat for running and you have the option to run on the sidewalks that run along the Mall or, you can run on a gravel path that's "on the grass."

Either way, this run will allow you to enjoy many of the most popular sites in DC. If you run the entire route I described above, you'll see the Capitol, the numerous museums that make up the Smithsonian, the Washington Monument, the White House, Vietnam War Memorial, and Lincoln Memorial. If you're lucky enough to run this route during the spring, the cherry blossoms make this run even more memorable. A round trip will give you a run of about 4 miles!

Washington DC is a dream city for site seeing but, that dream continues if you love to run!

If any of you have run in DC on routes other than the ones I've decribed, please share them as we'd love to give them a try on our next visit!

Barefoot Running Re-Visited

2010-01-15T17:38:00.000-05:00

Not too long ago in this blog, I wrote about the topic of barefoot running. In this blogs short history, the topic of barefoot running has gotten the most response from it's readers.

Barefoot running continues to be a "hot topic" and it continues to be controversial to say the least. At times, barefoot supporters say the issue is really about forefoot striking but, ultimately, the issue reverts back to unshod feet!

This link will take you to a recent article written by Jeff Gray, a noted pedorthist, who is Director of Education at Superfeet Worldwide.

His view on this subject is well worth reading and listening to.

Arthritis & Running!

2010-01-12T12:08:00.000-05:00

A few months back I wrote about about running and knees. Lately, this topic's the most often talked about here at Fleet Feet Mahwah when people come in to be fit for shoes. News Years resolutions abound and more and more people are committed to hitting the roads as well as signing up to run races of half marathon distance or more!

As a result, this issue is worth writing about some more.

Typically, many people feel that they can't run due to osteoarthritis in their knees or due to having cartilage issues. Recent research has shown that not only does running not cause osteoarthritis it actually helps it. The increased activity running provides causes the body to lubricate the joints which decrease the chances of inflammation.

I personally can attest to this. As I've said in the past, I've had three knee surgeries to repair torn cartilage. I also have "OA" in both knees from my ice hockey days in college. If for one reason or another, I go a week or so without running, my knees begin to ache! When I resume running, "oila" the pain subsides! Go figure!

I also take glucosomine and chondroitin tablets, as well as Omega-3 tablets on a daily basis. research has shown that each of these helps knee and joint inflamation.

Add a pair of the correct shoes, footbeds, and a "smart" and disciplined training plan, and most folks can run without joint discomfort.

Naturally, the advice of a personal physician trumps what any article or research project recommends. If you experience chronic knee or joint pain, give your doctor a shout and get his/her take on what's the underlying cause, and how to treat it!

Are any of you experiencing knee or other joint pain? If so, please share with us how you treat and deal with it?!

The "Inner" Side of Running

2009-12-22T14:44:00.002-05:00

As the owner of a running specialty store, I've met literally thousands of runner's during Fleet Feet Mahwah's seven plus years that we've been in business! Each runner has a special reason for running and each of those reasons are as unique as the runners themselves. Once we get talking, the topic of "personal best" often comes up, and that usually ends up with me and the customer trading stories about our running experiences.

For most, a "personal best" revolves around speed or a time goal for a specific distance. But, can a personal best be measured by other factors than speed?
I say yes! I believe that there are several other ways than speed to measure a personal best.

For example, I believe that I ran my personal best marathon this past NYC Marathon despite it being by far, the slowest marathon I've ever run--by a LONG shot! How do I figure that?

Well, I had my third knee operation in September of 2008 and wasn't able to run uninhibited until this March. I deferred my 2008 entry and was determined not to repeat that in 2009. As a result, I trained so as "not to get hurt" rather than train "to run!"

Furthermore, during this years race I had calf cramps, in both legs, from mile 8 until the finish. I was literally in survival mode for more than two thirds of the race. I probably SHOULD have dropped out, and called it a day but for me, quitting wasn't an option!

What got me through the race, was mental toughness and the ability to focus on making it through the next step. I also focused on blocking out the pain from the cramps as I went along. That, along with the cheers of the crowds, smiles from onlookers, and a hug or two, "did it" for me as far as crossing the finish line. I can't say I felt euphoric after the race, I just said "daaayyyumnnn!" to myself!

So, I looked back and can easily say, it was my personal best EFFORT as far as perseverance, and overcoming challenges never faced before from both a training and "racing" point of view. It forced me to pull together every facet of running I "learned" over the years so that I could finish!

The "virtues" that I described above however can't be taught, as least as far as I am concerned, for me personally.

So, where did they come from? Again, for me personally, that's easy to answer! They came from a higher power, simply stated, from God!

There are days that you run, alone, without any music, and you just don't think about your run. Instead, your're one, with nature, at peace, and in "a place' that's providing you with an energy and re-vitalization that you can't explain, but you just accept. You feel free, thankful and blessed!

You can also achieve the same feeling when you're running with another person(s), and you all simultaneously, are in that "place" due to conversation, or silence, or by listening to each other and your surroundings in a way that transcends anything athletic.

Those runs are where God instilled the traits that not only got me through the marathon, but get me through LIFE, when life throws you a curve ball. Those runs are also responsible for teaching me that at this time in my life, my running is at a different (maybe even better) place than it''s been for many years in the past.

Now, I can appreciate that I can run even if it may hurt at times. It no longer matter's how fast. It's a realization that time, as well as miles, have forced me to take a different fork in the road. The fact that I know that, and still love every run, makes me even more blessed.

I'd love for you to share with me, any special "personal bests" of yours!

Merry Christmas & Happy Holidays!

Cold Weather Running Myths Debunked

2009-12-11T14:58:00.003-05:00

Well, Mother Nature must've been reading the deleted e-mails out of East Anglie because this week she's sure put global warming on HOLD! BRRRRR!

When the weather gets cold, some folks resort to the "dreadmill" to get their miles in but, there's really no need, especially with the technology behind today's modern running apparel.

None the less, when it get cold out, we here at Fleet Feet Mahwah get many questions about cold weather running--we also hear quite a few "whoopers" about outdoor running in the winter.

Let's examine the most popular to separate "Myth" from "Truth!"
Myth: Your lungs will freeze from the cold air when you run outdoors!
Truth: When you run, or do ANYTHING outdoors for example, your body has adapted through evolution to warm the cold air you breathe into your lungs SPECIFICALLY so that your lungs or airways do NOT freeze. Extreme cold can, and may feel uncomfortable as you take your initial breaths but, your lungs aren't going to freeze. The cold air is dryer than warmer air and that will cause a narrowing of the airways and may cause slight exercise induced asthma in some people. If you're one of them, the remedy for that is to cover your mouth with a scarf or gaiter. The moisture from your breath when you exhale will be trapped and should help that problem.

Myth: If you do run outdoors in winter, you don't have to worry about hydration!
Truth: Your body will perspire to cool itself in the winter just as it does in the summer. Just because you don't feel it like you do when it's hot, doesn't mean you can neglect your bodies need to replenish fluids lost through exercise. That means you need to hydrate on your runs in winter the same as you did during the warm weather months. That means replacing electrolytes too! So, be sure to carry your fluids all year round!

Myth: "Today's tech fabrics are light and thin, therefore I'll freeze if I run in them!"
Truth: Yes, today's technical fabrics are lightweight and thin. That does NOT mean that you'll freeze! At Fleet Feet Mahwah, our biggest challenge when working with folks new to winter running apparel is getting them to break the mental link between thickness and performance! Technical running apparel is NOT what you want to wear to a Giants or Jets game in late December. These items are designed to perform when the body is in motion. They are light and comfortable when you run, and their characteristics allow you to add layers when called for, without "bulking" up. You should feel the sting of the cold when you first hit the outdoors but, after as little as 5 minutes or less, you'll be toasty and COMFY! Take note that, you WILL freeze if you wear multiple heavy layers of cotton sweats or other natural fibers. They won't wick your perspiration away from your body to the outermost layer. Instead they'll blot and absorb your perspiration and your body heat will escape.

Don't forget hats, gloves or mittens, sunscreen and sunglasses. On super cold days with wind, our secret is we apply some "Bag Balm" (available at pharmacies) to any exposed skin for extra protection and moisture!

Winter running can be done outdoors and WILL be fun if you take those precautions and ignore the myths! Take heart, and think positively, springs only 3 months away!

Do you run outdoors in winter? What tips can you share that you find make it fun! If you don't what's holding you back? Let us know and we'll try to help you out! Better yet, stop in and we'll set you up with all you need to run all winter long!

Slow Marathoners Re-visited

2009-12-02T11:26:00.000-05:00

Not too long ago in this blog, I responded to a NY Times Op-Ed that felt slower marathoners should be banned from racing. You can scroll down to read that post so I won't bore you and repeat that here.

Fleet Feet Mahwah, over the last seven years, for our marathon training program, worked in conjunction with Jeff Galloway, who I've called the "Mick Jagger of road running!"
Yesterday, in his blog, Jeff responded in his own words to the same article I did. I think it's well worth taking a peak at what this 1976 Olympic runner has to say on this topic.

Please let us know how you feel about this subject!?

A Fantastic Fall Run!

2009-11-24T18:39:00.000-05:00

I've lived here in Mahwah, "Bergen County's Parkland" for over 15 years. Not only is this area beautiful but it's a stones throw from the Hudson River Valley and Tarrytown, NY, the town of my youth and the place I still call home today. Being so close to "home" certainly has it's benefits for me as a runner because Tarrytown, (Sleepy Hollow to be exact--North Tarrytown to us natives) is home to Rockefeller State Park.

Rockefeller State Park is a 1000 acre natural preserve that was once part of the Rockefeller Estate. The Rockefeller Family generously donated that property to the state of New York who maintains it as a state public park where thousands of visitors congregate to enjoy it's natural beauty.

For runners, the park arguably offers, the best trail running within 30 miles of the metropolitan area. Aside from being the playground of my youth, what makes it so special to runners?

Well, for pure beauty, nothing I've seen in this area can top the lakes, meadows, streams, waterfalls and vistas of the Hudson the way this park does. Then there's the wildlife that you seem to meet on every run. You'll be greeted by deer, coyote, foxes, eagles and endless species of birds. There's no shortage of domestic farm animals either, as the Rockefeller farm sports pure bred horses, cows, pigs chickens and ducks.

Ok, so what about the running? Well, miles upon miles of trails slice throughout this natural preserve. We hold our marathon training program there and when we do very long runs, it's not uncommon to be able to complete most of the run without repeating any of the trails you've left behind. The trails are varied in their surface but, because they are trails, your legs recover so much quicker than running so many miles on the streets. There are hills, (did I say H-I-L-L-S?) but, not only do they strengthen your running, they aren't bothersome or steep (lol) because the park hypnotizes you by it's beauty.

The parks' about a 20-25 minute drive from Mahwah, but after you run there once, the minutes melt away to nothing as you anticipate the run that awaits you on your return.

All I can say is "try it, you'll like it," for a fantastic fall run and be sure to let us know what you thought of it!

More info and directions or, stop by Fleet Feet Mahwah and we'll be happy to share some great routes with you!

What's The Buzz?

2009-11-18T12:46:00.002-05:00

It seems that every publication that writes about running these days publishes a piece on barefoot running. It's a topic that is gaining "traction" as running enthusiasts, on their never ending quest for faster times, push the envelope.

The barefoot craze is fueled by Ken Bob Saxton of California. He maintains that running in shoes, is the antithesis of the way humans were "meant" to run, through the evolutionary process. As such, he maintains that by running in the traditional running shoe, we become less efficient and more prone to injury, which is caused by wearing the running shoe. Studies have been done that do show that barefoot running improves efficiency by about 5%. So, does that mean it's time to toss away your trusty pair of running shoes?

Not so fast! The studies that have been done (and they're aren't many of them) have been conducted on folks who are not your "typical" runner. The "subjects" would fall into, or close to, the elite category from a performance standpoint. That means they were pretty efficient to begin with before the study. Because of their status, they also were much more conditioned than the everyday runner. That would make them less likely to be injured as a result of that conditioning.

Despite the results of these studies, none have been able to show a definitive link between injury and traditional running shoes, that would allow them to conclude that running shoes cause injury.

Barefoot running will cause a runner to change their biomechanics from heel striking to a forefoot strike. The studies have not been able to show a correlation in reduced lower leg injury vs running in shoes. The studies have shown that barefoot running increases pronation which CAN and DOES cause injury! There's also glass, rocks, acorns and other assorted goodies that can subject the unshod runner to risk!

At Fleet Feet Mahwah, we've had less than a handful of inquiries about "barefoot running shoes," but frankly, these have come from people who we did not know, who appeared to be caught up in the buzz after reading about the phenomenon. We get inquiries from that same type of person looking for the shoes "that will exercise my feet for me," so, I'm not expecting that many of us "mainstreamers" will be flocking to our routes sans shoes any time soon.

We'll see some people at races running barefoot now and then but, I would be surprised to see the demise of the running shoe that we've come to know and love! In fact, there are some model updates that just came out that are super!

The bottom line is, I've yet to have a podiatrist tell me that they are about to recommend that their patients throw away their running shoes and run barefoot. They counsel their patients against being barefoot in the house, and wearing non supportive shoes like flip flops and "UGG's" because in their opinion, they can cause injury.

Let's face it, if we were meant to run barefoot, we should be walking barefoot too! I've yet to read a single article on the barefoot running topic suggest we do away with wearing shoes altogether!

Is Bigger Better?

2009-11-07T13:31:00.001-05:00

Last week at this time, many of us were going through our pre-race preparations to run the NYC Marathon. This years race celebrated the 40th running of what is arguably the worlds best marathon. The 2009 edition also boasted the largest field since it's inception with about 43,000 runner's stepping to the starting line. Fleet Feet Mahwah had several of our marathoners at Sundays race as well!

The size of the field begged me to answer the question, "is bigger necessarily better?"

NYRRC, who is responsible for putting on this great event, has made some welcome and much needed changes since I last ran the race in 2007, (I missed last years race due to knee surgery) but I think that we, as runner's, are starting to suffer from the sheer size of the field.

Granted, NYC is "where the world comes to run" when it's "the marathon" but, it may be that the time has come to restrict the size of the field, and make race "quality" supercede the "quantity" of the field.And that's not saying that the NYRRC does anything short of a phenomenal job!

True, crowds are as much a part of the NYC Marathon as ants are to picnics but, I can't ever recall running a more physical race in my life. I was elbowed, pushed, ran into, stepped on, and cut in front of, and all of this was attributable to the size of the field, as well as the lack of etiquette on the part of some runners.

The water stations were exceptionally dangerous because the concentration of runners passing through made it impossible for volunteers to rake away the cups. They piled up deeply and some of the cups turned to "pulp" from the combination of the spilled fluids, and runners stampeding over them. A "perfect" environment was created for a fall. It was also impossible for runners to bear left or right enough, so that runners passing through a water stop could do so unimpeded.

Medical stations are at every mile but, I couldn't help but wonder how their effectiveness would be impacted because of the sheer mass of runners should an emergency arise.

There were some changes that I observed that were welcome. The green starting area was moved onto the south side of the Verrazano Narrows bridge. That gave runners much more room in the starting area and allowed for many more Porta-Johns. The positive impact that had as we waited to start is obvious.

I especially liked the wave and corral starting system. I was always amazed that the start of the NYC Marathon went off as well as it did but, the wave/corral system actually made the start effortless. Further adding to it's credit, NYRRC made sure each wave got a patriotic song and the famous canon start!

The NYC Marathon adds $250 million to the city economy so, it's folly to assume my hopes that a smaller field will ever become a reality but, there are a few things that could be done to make the entire race experience more enjoyable.

Allow runner's to have a friend pick up their numbers if they want to. Locals, who have run the race before, have been through the expo, have their gear, and want to get in and out as fast as possible. Why make them stand on endless lines and fork out exorbitant parking fees? Tri-state residents battle crowds and traffic enough in everyday life without having to go through it before the marathon. Out of town folks will patronize the expo no matter what so, vendors will "cash in" just the same.
Reverse the finish line area so as not to "undo" the good the wave start does! The UPS trucks had the gear of the slower runners closer to the line, and the faster runners gear was further into the park. Result? The same glut after crossing the line as in other years. Bring the gear of the faster runners closer to the finish line (there are less of them). They can cross the line, get their gear, and exit the park. Put the gear of the slower runners further away from the line. (There are more of them) That would free up more room at the finish line, and lessen the glut.
More runners mean more spectators. Keep the spectators OFF the course between mile 18 and the Willis Ave bridge. Let the runners have the needed space they need to run on 1st Ave!

The NYC Marathon is, and always will be a spectacular event for runners and the fans. I'd hate to see it ruined for the wrong reasons? If you ran it, what did you think? I'd love to hear your comments!

Marathons ARE for Slower Runner's too!

2009-10-28T14:29:00.001-04:00

There was an article recently in the New York Times that in essence criticized the New York Road Runner's Club for not having more stringent requirements as to who they let participate in the NYC Marathon. The gist of the article was that the marathon "mystique" is being diluted by slower runners & walkers. To be fair, the article seemed to target folks who were crossing the finish line in 6 hours or more.

Marathon participation is growing annually, most of it coming from female participants. It pointed out that many of these finishers were doing quite a bit of walking, and used the recent slower average pace times as proof.

As stated earlier, marathon participation is indeed on the rise, and some of it comes from people who are relatively new to running that, for one reason or another, have embraced running as the path to a healthier lifestyle. Others run in memory of a lost loved one, and use their marathon as a way to raise money, in their loved ones name, for a charity! All are highly motivated, and have set finishing a marathon as the ultimate goal in their quest. This is all GOOD!

As the article correctly points out, there are many participants who cross the finish line who do not "run" most of the course. To suggest that they be banned or that they some how tarnish the marathon distance is ridiculous!

The author of that article must never have participated in the NYC Marathon. If they did, they'd realize that the NYC Marathon is the people's marathon. The beauty of that fact is that our sport, allows us to compete in runnings premier event. No other sport does that! Imagine being a baseball player, and showing up at Yankee Stadium tonight and asking where Joe Gerardi wants you to play! Won't happen! Furthermore, imagine what the NYC Marathon would be like today, if it were still limited to the elites, as it was when it began. We have the whole WORLD focused on NYC because there are 40,000 of us out there, and almost 3 million people cheering us on! That didn't happen years ago!

The NYC Marathon field consists not only of "runner's" but of people who finish the marathon distance that are facing challenges of another sort. There are countless people who are cancer survivors, have had joint replacements, heart bypass surgery and some are even on crutches! Should wheel chair participants be banned too because they aren't "runners?" Of course not!

At Fleet Feet Mahwah, our customers range from those who are beginner runners, to those who are experienced marathoners. For new runners we have a 5K training program that preps a new runner for their first 5k! These people represent future marathoners and they take their running seriously. They also are the future of our sport!

We also have a marathon training program where our participants range from 3:10 marathoners to 5:15 marathoners. These people train together and respect each other REGARDLESS of how "fast" they are.

Our runners in each of our programs have formed friendships that exist beyond the runs!

Yes, there are, and there will continue to be, NYC Marathon finishers that may take longer than others but, I'm proud of them, and as my late Dad would say to them, "stand up and take a bow!"

NYC Marathon Memories!

2009-10-26T12:52:00.000-04:00

"The New York Marathon: a fantastic event." Pope John Paul II, 1982

We are less than a week away from the 2009 NYC Marathon, the showcase of the sport of road running. This Sunday I'll be lining up for my 8th NYC Marathon and my 15th overall.

At age 56, running IS my sport at this stage in my life. Running has become the "icing on the cake" as I've participated in other sports during my lifetime. I played ice hockey in college and played other sports as well but, running has left an indelible mark on my soul that no other sport can match. Running has given me many memories to be cherished. It's also given me some that are not so cherished but those experiences have presented me with opportunities to learn!

When I think of the cherished running experiences, nothing comes CLOSE to the memories I have of participating in the NYC Marathon.

This years race will mark the first trip to the starting line for me since my dad died in March of 2008. Until he was no longer able to, he used to line up on Crescent Street in Queens, with my mom, my wife Jill, and my daughter ("his girl") Jackie, wearing his Fleet Feet hat, patiently waiting for my brother Larry, and I to pass, so he could cheer us on! No doubt, when I pass "his spot" Sunday, I'll "see" Dad standing there, and I'm certain his spirit will help me as I begin my assent onto the 59th street bridge.

My first NYC Marathon was in 2000. My brother Larry, had run a few NYC's before me. He was at the starting line with me. As we wished each other good luck before the start of the National Anthem, he looked at me and said, "This is a good one! Enjoy every minute! You have no idea what you're going to experience!"
His words were prophetic but, little did I realize that they would also extend to the NYC Marathons I'd run AFTER my maiden race!

In 2001, the running of the NYC Marathon was held in the shadow of the attack on the World Trade Center on September 11th. My brother and I lost our cousin David in Tower 1, as he was an employee of Cantor Fitzgerald. When we entered the runners complex in Staten Island, the security was so tight it was as if we were entering CIA in Langley. There were National Guardsman and NYPD everywhere. As you looked at the Verrazano Bridge, there were serviceman atop the spans carrying rifles. There were boats patrolling the base of the bridge that would surround the tugs that traditionally spray red, white and blue water, as the runners crossed the bridge into Brooklyn. When the gun went of to start the race, there was an eerie quiet as we crossed the Verrazano. Yes we lost our cousin but, as we looked at the NYC skyline from the bridge, there was a huge hole in that famous view, because the Towers, as we knew them, were gone forever and recovery efforts were ongoing at Ground Zero as we were running. In short, 2001's running of the NYC Marathon was a stark reminder that America was at war yet, our spirit would never be diminished, nor would we ever allow a terrorist organization stop us from living the life we know as Americans. When I crossed the finish line in 2001, it wasn't crossed in a spirit of jubilation, it was crossed in prayer!

The 2004 NYC Marathon almost cost me my life! This didn't happen as a result of running the race but getting TO the race. There was extremely heavy traffic leading to the "drop off area" and my wife who was driving us had to take a detour or there was a risk that we'd miss the start! BOOOO! We arrived at an area in Staten Island that gave us reasonable access to the start area and I was on my way when a friend who was riding with us said "hold it up a second. I want to leave something in the car." Well, I turned around just in time to dodge an oncoming car, that crashed through the wooden barricades that were set up, and proceeded to then slam into a row of parked cars. The oncoming car missed me by about 2 feet, IF that! Had my friend not "hesitated" which caused me to "turn back," that car would've hit me from behind and crushed me between it and the parked cars it crashed into. My daughter, who came along for the ride, witnessed all this. She was hysterically crying and begging me not to run. Naturally I ignored her and ran the race. It wasn't one of my better efforts as I couldn't shake the thoughts of how close that car had come to crushing me to death.

In 2005, the NYC Marathon would test not only my perseverance, but also that of my buddy Bobby who started the race with me. (Please read my October 2 blog which outlines Bobby's race.) Well, that year, I also was "tested" by the NYC Marathon course as I said earlier, but in a much less life threatening way than Bobby was. My knee was bothering me quit a bit during training that year and my doctor ordered an MRI on it the Thursday before the race. I didn't get the results by race day on Sunday and started the race with Bobby not knowing that I had torn cartilage in that knee. Another of my friends was going to watch the race and told me she'd be at mile 19 and to look for her. Well at about mile 16, on the 59th street bridge my knee was on fire! I decided that at mile 19 not only would I look for Ronnie but, ask her if she could drive me to the finish line to pick up my stuff because I was intending to drop out. I got to mile 19, couldn't find Ronnie and said to myself, I'd run through the Bronx, and when I re-enter Manhattan I'd drop out then when I could hop a subway to pick up my stuff at the baggage pick up area. Well, I saw the subway station on 5th Ave, but, as I looked ahead, about 200 yards away I saw the mile 23 sign! Well, the idiot that I was said, "screw this, no way I'm dropping out with a little over 3 miles to go!" So, I ran, hobbled, limped, call it whatever you want, to the finish line and found out the Tuesday after the race that I needed to have surgery #2 on my right knee!

I could write here at length about my experiences in the other years running the NYC Marathon but, I'd be going on forever and you probably have better things to do and read!

But........

......The bottom line is, in the scheme of the NYC Marathon, I'm a pretty insignificant part! I represent one runner out of hundreds of thousands who've also run one or more NYC Marathons! If ONE person, like me, has so many unforgettable memories and experiences running the NYC Marathon, imagine how many there are that other runners also have to share! I'd love for you to share yours with me here in this blog so, please leave a comment!

Yes, Pope John Paul, "the New York Marathon, a FANTASTIC event!"

Marathons & Half Marathons are Serious Business!

2009-10-20T13:29:00.000-04:00

Sadly, Sunday's running of the Detroit Marathon and Half Marathon saw the deaths of three runners. Autopsies listed the the cause of each of the deaths as being due to cardiac failure and also stated that each of the runners were in good physical condition. The ages of the runners were 65, 35 and 26.

Deaths from running in distance races are rare indeed - 1 out of every 50, 000 runners - yet that still doesn't quell the alarm that each of us feels personally when we hear such stories.
Marathon running and half marathon running is serious business. To properly train for these events requires months of intense training, oftentimes in heat and humidity of the summer, if, the targeted race is held in the fall. It requires discipline in how you choose your running apparel, hydrate, and eating the right foods ,in additon to running the hundreds of miles needed to adequately train for the race.

Marathon and half marathon races are gaining in popularity as Americans attempt to embrace a more healthy lifestyle. They provide goals to shoot for and finishing these events can produce an emotional high that will participants will remember for the rest of their lives. Yet, the risk they can pose must be taken seriously.

As mentioned earlier, each of the participants in Detroit was in good shape but, all too often, there are runners at the starting line that are not trained to the degree that's needed to enter races of these distances. They wind up putting their lives "on the line" as well as their bodies.

Conversely, there are runner's such as Ryan Shay, a young Olympic hopeful who died during the Olympic Marathon trials in New York City a few years ago. In his case, post mortems showed he had an undiagnosed enlarged heart that caused his death.

While only God has ultimate control over life and death, we certainly can take steps to lessen the risk of death when running in distance events.

Program directors in charge of the many training programs, be it for a charity or private program, need to closely monitor runners during training and advise them if they notice a risk. The participants, need to listen to them. Sometimes, the advice a program director gives is not what the runner wants to hear but, they are people experienced in running and training for distance events and know when a runner is putting themselves in potential danger.

Runner's, regardless of their motivation, need to be realistic when setting goals for themselves. I once had a person who never ran one step in her life, show up at our first marathon training session (a scheduled 8 mile run) ready to hit the trails with us. I suggested she enroll in our No Boundaries beginners 5K program. She listened and is now ready to try to run a 10K after successfully completing that program. A half marathon is in her future for sure!

Finally, before embarking on any type of physical endeavor, it's prudent to get a green light from your physician.

Death from running is rare but, that doesn't mean we should avoid taking precautions to lessen that risk.

Brrrrrrr! It's COLD out!

2009-10-18T22:08:00.001-04:00

It IS October out isn't it? The last several days have presented us with temps and weather conditions that we're used to seeing in December. So much for global warming eh?

While the rain, unseasonal temperatures in the high 30's, cold wind driven rain, and, dare I say it, SNOW, are hopefully short lived, it doesn't make it any less difficult to have to endure as a runner. Many of us are presently in the taper period of marathon training and, we just can't turn off the alarm and go back to sleep like we can, and oftentimes Do when we're not in training.

As a running store in New Jersey, Fleet Feet Mahwah has gotten many customer coming in as of late desperate for help in selecting running apparel to keep them warm and dry.

The key to dressing for cold weather running is proper layering and choosing the right fabric. We have a saying at Fleet Feet Sports, "cotton is rotten." Cotton absorbs perspiration like a blotter and it will keep it close to your skin. That means all of your body heat escapes and you'll freeze no matter how many layers you wear.

When you wear a technical fabric that omits cotton, your perspiration will be wicked away from your skin, to the outermost layer, where it can evaporate. the result is that you're warmer and drier.

When dressing for cold weather running, you'll need three layers:

A first layer, that's closest to your body--lycra blended that fits skin tight.
A layer that's looser, not too thick, but also non cotton.
A shell that's wind and water resistant.

For us at Fleet Feet Mahwah, the one of the most challenging things for us when we work with our customers is to break the mental link between thickness and performance. Technical apparel does NOT have to be thick and heavy to perform for you! Granted, these are NOT the items you want to wear to a Giants or Jets game. These are items of apparel that are designed for running! You SHOULD feel a little of the sting of the cold when you first step out, but in a few short minutes, you body heat generated from your run will have you feeling comfy!

For your lower extremities, a pair of tights or non cotton pants will keep your legs warm.

Follow the same non-cotton strategy for your head and hands and you won't even know it's winter out (it's not, YET!)

It's not enough to train hard in the cold weather. You need to train SMART too, and that means dressing for the weather!

A "Super Run" - The Cape Cod Rail Trail

2009-10-15T15:12:00.000-04:00

As the owner of a running specialty store, one of the many blessings I get is the opportunity to talk to runners of all sorts. Regardless of their ability, we often talk about our favorite running routes, and oftentimes those runs are on routes away from "home."

The other day, John G, a good customer of mine came in wearing a Cape Cod t-shirt. I asked him what town on the Cape he stayed at, and as he was telling me, he added, "I just wish there were some good running routes there!"

One of many great experiences I have from my childhood are vacations in Cape Cod, Mass. My parents took my brother and I there as kids, and the fond memories I have from those days have made Cape Cod a vacation destination for my wife, daughter, and me to this day.

Since I opened Fleet Feet Mahwah, trips there have been less frequent but, certainly not less special. In fact, because they are less frequent, they've become MORE special! We typically spend time in Provincetown, which is at the tip of Cape Cod but, will head in to Falmouth for the famed Falmouth Road Race whenever the opportunity presents itself.

"P-town" has some outstanding places to run but, the "spot" I mentioned to my customer was the Cape Cod Rail Trail which begins, or ends, depending on your view, in nearby Wellfleet.

The Cape Cod Rail Trail follows a former railroad bed for 22 miles through the towns of Dennis, Harwich, Brewster, Orleans, Eastham and Wellfleet. Its paved surface, few hills, and well-marked automobile crossings make it ideal for runners. Anyone who's been to the Cape falls in love with its natural beauty, a beauty that goes beyond the beaches. A run along the rail trail will bring you through cranberry bogs, sand dunes, lakes (which are perfect to cool off in by just tossing off your running shoes) and parks. After you're done, "re-hydrate" with some steamers and beers! It's a run that will have you coming back for more, especially in autumn when it's less crowded.

If you travel to Cape Cod, and are looking for a "Super Run," the Rail Trail is IT!

I'll write about some other "Super Runs" in upcoming blogs in places like Philly, California, the Adirondacks, Switzerland and more! Do you have a "Super Run?" If so, I'd be honored if you'd share it with me! If you give the green light, I'd be happy to include it in a future blog of "Super Runs."

Trail Running Shoes

2009-10-12T18:33:00.000-04:00

Not long ago, I wrote about how autumn is a great season to add trail running to your workouts. Trail running provides a great opportunity to add scenery, and break the monotony our running can sometimes fall into. Trails also provide our bodies a respite from the hard pavement, by offering us a softer and more forgiving surface.

As a runner adds trails to his or her routine, we find them coming in to Fleet Feet Mahwah to ask about trail running shoes. Some running stores, especially those located in Colorado, or the Pacific northwest, where trail running is the norm, have as many trail shoes on their shoe wall as they do road running shoes.

At Fleet Feet Mahwah, we sell the Brooks Cascadia as our primary "New Jersey" trail running shoe. Cascadia, which has a cult following among the "ultra marathon" crowd, is the most technical true running shoe designed for the trails. Popular shoe vendors offer "trail shoes" that are basically road shoes equipped with a more aggressive tread and a dark colored upper to hide the dirt. The primarily outdoor shoe vendors, such as Montrail and others, offer trail shoes that are in reality, lightweight day hikers.

Not so with Brooks' Cascadia.

Cascadia has flex grooves that leave the midsole unexposed. That means protection from rocks and stones on the trails as well as flexibility for control. It's upper moves water extremely well so that if you step in puddles or streams, it will dry quicker. That upper is also very tightly meshed so that sand and grit wont make it through and irritate your foot.

Lastly, Cascadia has a "pivot" support system that provides unparalleled maneuverability on the uneven surfaces trails will present.

Trail running can be a fun and exhilarating experience! The right shoes will make it even better!

Marathon Madness Begins This Sunday!

2009-10-08T09:39:00.006-04:00

Sunday marks the running of the Chicago Marathon where approximately 45, 000 runners will line-up at the starting line to "tackle" a fast, flat 26.2 mile course. The Chicago Marathon is the first of the "big 3" fall marathons that road runners from all over the world flock to. The Marine Corps Marathon will follow on October 25th in Washington DC and the "grand-daddy of them all," the NYC Marathon, will follow on November 1st.

The marathon distance still remains a popular goal of many road runner's despite the months of grueling training, most of which is during the summer months. The summer heat and humidity can take it's toll on your body and, at times, your spirit, but it's those summer miles that toughen us for race day. For most, crossing that finish line will provide an exhilaration and sense of satisfaction that will remain with the runner a life time.

The weather in Chicago for the start of the race is predicted to be unusually cold for this time of year, even for the windy city. That should take some of the stress and worry from race organizers who have grown to fear a repeat of two years ago when the temps and humidity were in the 80's. The race was disrupted because the race organizers weren't prepared to handle the crowded field's needs due to the heat. Many runner's were forced to leave the course as a result or face risk of severe damage to their health.

No matter what the weather, we wish all those who are running this Sunday a safe trip and a great race!

What's A "Runner"?

2009-10-06T12:04:00.018-04:00

This spring, Olympic runner and renowned author, Jeff Galloway, made his annual visit to Fleet Feet Mahwah to help us kick-off our 2009 marathon training program. If you've seen or met Jeff in person, you know that he is one of running's biggest advocates. Years ago, Jim Fixx, Bill Rodgers, Frank Shorter and Joan Benoit-Samuelson helped make running popular as an athletic event to us here in America. Jeff Galloway helped make running popular to the MASSES worldwide. As you'd expect, his books are best sellers and he is a very positive minded person in his approach to life, not just athletics.

Prior to Jeffs' appearance at Fleet Feet Mahwah, an acquaintance of mine and an ex-college runner, was struggling in their training for an upcoming marathon to the point that it was very likely they would miss their race. I've never been one to give up easily so I naturally suggested to this person that they come to meet Jeff to get his take on what to do to try and "rescue" their race.

Jeff provided a host of strategies that this person could employ to remedy their situation and offered strong hope that reaching the starting line was a definite possibility. Jeff's method, which includes mixing walk breaks into running, is controversial to some, but if his advice is followed, it is ALWAYS successful.
So, after Jeff left, I asked my acquaintance if Jeff was able to help. The answer I got was "Not really!" When I asked "Why not" the response was "Well, what he didn't understand is that I'm a runner!" Hmmmmmm!

That response stunned me momentarily because I couldn't believe how anyone could consider personal advice from an Olympian as not coming from, or helpful to, "a runner," because Jeff practices what he preaches personally. None the less, it got me to thinking, just what constitutes a runner?

It reminded me of a past participant in our marathon training program who, after a 14 mile training run, was sitting in her car in the parking lot crying. I approached her to see if everything was alright and she said "yes," and told me that the reason she was crying was that she was happy because it was the longest she's ever run. Jokingly I responded, "well friend, just make sure that you have a good supply of tissues each week because you're going to run a lot more than 14 miles!" We both chuckled a bit and it was then she told me that it was a year and a half ago prior that she had her last chemo therapy session, as she was a breast cancer survivor and that when she was diagnosed, she had no idea she'd live, no less see a day when she'd run 14 miles! I was totally unaware that she was a cancer survivor. I gave her a hug and told her she'll feel even better when a race volunteer places a medal around her neck when she finishes her first marathon. As hard work would have it, that November, she finished the Philadelphia Marathon, in about 4:40. Is she a runner? Damned right she is! So is my friend Bobby who I wrote about in my last blog as well as countless others who have battled various challenges and come up a winners!

That's the beauty of our sport! The sport of running isn't only about, or limited to, high school or college standouts! Nor is it limited to elite athletes from the USA or a foreign country. No way! Our sport is made up of everyday people who, for whatever reason, decided to tie on a pair of running shoes, and hit the roads! It may be to train for a 5K, 10K, or race of longer distance. It may even be just to go out and get some exercise, fresh air, or grab a little sunshine and listen to some tunes! Bottom line, it doesn't MATTER WHAT the reason! You're a RUNNER!

At Fleet Feet, we meet and talk to runner's and walkers of various abilities, and sizes and shapes! To us here at Fleet Feet Mahwah, you're ALL hero's and we love you! Our lives are blessed BECAUSE of you!

Have Heart!

2009-10-02T13:28:00.005-04:00

It was a beautiful day that first Sunday of November of 2005! I was lined up on the Verazzano Bridge for the running of the NYC Marathon. A few of my friends who were part our Fleet Feet marathon training program were at the line with me. After the National Anthem and the canon blast, we were literally off and running. We were heading down the bridge, and the sight of Brooklyn, the Statue of Liberty, and the NYC skyline that we saw was awe inspiring. One of my buddies, Bobby remarked, "Wow, this is great, I can't believe we're finally here after all the training! Look at the people and the sights!" It was his first NYC Marathon and my 6th. The NYC Marathon is THE event in road racing and, it's the Big Apple to boot! As anyone who's run this race more than once knows, EVERY NYC Marathon is as special as your first, so, I shared in Bobby's excitement and was privileged to be sharing it with him.

We were running through Brooklyn, almost at the 10K mark when out of the blue, Bobby exclaimed, "I'm going to quit, I don't think I can finish!" Well, to say I was shocked is putting it mildly. During training, Bobby was a runner who I had to hold back. He was energetic and never complained about a run. To hear him say he wanted to drop out so soon in the race had me dumbfounded!

Bobby told me he felt tired, and that his legs were heavy. I talked with him, told him we'd slow down, get into Manhattan, and then pick it up for the finish. That seemed to settle him. Well at about mile 9, I got separated from Bobby and assumed he took off like he did in training, and I was confident that we'd hook up soon.

We never did, however Bobby finished the race about an hour or so after I did.

The next day he visited me at Fleet Feet, dejected that he "blew it!" He complained that he still felt so fatigued, a tiredness he never felt before. In fact, the week after the race, he wasn't able to run a quarter mile without having to quit.

Bobby decided to pay a visit to his doctor and it was then that he was told, he had suffered a heart attack DURING the NYC Marathon! The race he FINISHED! WOW!

He had a major blockage of the vessels leading to his heart, and underwent a balloon angioplasty and thankfully, is alive and still my buddy today!

As runner's, we take for granted that we are healthy because we run, and try to live and maintain a healthy lifestyle. Rarely if ever, does the thought ever enter our mind that something that happened to Bobby happen to us. As this article points out, we need to pay constant attention to our bodies and take into consideration our family history so that we can be as lucky as my friend Bobby was!

Schools Open-Run Carefully!

2009-09-30T15:40:00.002-04:00

Autumn's in full swing and that means Halloween, Yankee post season baseball, and shorter days and longer nights. For runners, it also means RISK! The roads we usually run on are now more heavily traveled, as summer vacations are over, schools in session, and cars have reclaimed the roads. Daylight is becoming rarer as well, and in a few short weeks, daylight saving time will end. All this adds up to the fact that when we run, we have to take more precautions than ever to be safe. There's a few things we can do. Always run against (facing) traffic, if you listen to music, turn down the volume, and wear bright colored and reflective technical apparel. The "Nightlife" series of apparel by Brooks is specially designed for runner safety. It provides outstanding reflectivity, and it's bright colors literally light up the night when headlamps hit them. They also provide excellent visibility in daylight on cloudy/foggy/misty days that are all too common this time of year. This is a super season for running but we MUST take precautions to keep safety at the top of our list!

Success is Spelled R-E-S-T!

2009-09-28T23:19:00.006-04:00

As I've said in previous blogs, the fall races we've been training for are weeks or less away. At Fleet Feet, we are besieged with folks stopping in asking for advice on what to do to nurse the myriad of aches and pains that they are experiencing. Sadly, most of these folks are new to distance running and are looking forward to running their first marathon or half marathon. Most if not all their issues stem from over training. In an effort to put their best feet forward (pardon the pun) they run day after day, mile after mile, despite their aches and pains. The one factor they left out of their training, and the reason why their sore and tired, is that they neglected to REST! The symptoms of over training are many and range from muscle soreness to, in extreme cases, erectile dysfunction! YIKES! Rest comes in many forms. Try reading this article by our buddy Jeff Galloway for some great rest strategies. AND.....take a day OFF now and then!

Meal #1

2009-09-26T17:02:00.004-04:00

Mom always told us that breakfast is the most important meal of the day. This is especially true if you're running or training for a fall marathon of half marathon. Breakfast is key. Most of us, for a variety of reasons, have gotten into bad habits when it comes to breakfast or, worse yet,we skip it altogether. This article will give you some great tips to maximize your nutrition as well as your TIME when it comes to this most important meal!

Hit The Trails

2009-09-25T10:47:00.005-04:00

This morning was a crisp fall day-PERFECT for running. With the shorter days, and cooler temps, it won't be long before the trees start to show off their plumage when the leaves turn color. This is the perfect time of the year for a trail run. I grew up in Tarrytown, NY which aside from being one of many small hamlets along the Hudson River, gave me easy access to Rockefeller State Park. It is in that park that I was introduced to trail running. Trail running provides many benefits aside from the scenery and diversion from the roads. In fact, autumn is the perfect time of the year to introduce yourself to trail running if you've never run trails before. Follow these simple tips and before long, you'll be a trail running aficionado!

Blisters

2009-09-22T18:05:00.002-04:00

It's autumn and as far as running is concerned, we're in the dog days! High school and college cross country meets are being held, and many of us are nearing fall marathons and half marathons. Our training is and has been intense and for some that can mean a blister now and then. Good fitting shoes, and non cotton socks are a runners most critical pieces of equipment in avoiding blisters. When they do pop up, follow these instructions here so that you'll heal quickly and effectively.

Knees (and other joints) & Running

2009-09-19T07:09:00.002-04:00

We often hear at Fleet Feet, when fitting a customer, that they can't run "as much" because of their knees. Other's still worry about the negative effects running WILL place on their knees. Well, as a 3 time knee surgery patient, I can vouch for the current research that points out that not only does running NOT negatively impact your knees but, it actually can HELP them! I know myself that when I have to stop running for a few days, for one reason or another, my knees begin to ache a bit. Once I start running again, the pain begins to fade. Check out this article for more info and see for yourself how running won't hurt your joints!

National Run at Work Day

2009-09-17T13:53:00.002-04:00

Tomorrow, September 18, is "National Run at Work Day." Naturally, as runner's we're going to run whether it's a "holiday" or not. But being that running is being recognized with "a day" it's a great opportunity to share our running passion with others. Tomorrow's a great day to take a co-worker for a run, and introduce them to a lifestyle we enjoy! To celebrate, why not treat yourselves to something fun after your run. Could be an ice cream cone, or some other treat. Hopefully, other's will hop on board and come to love the feeling of health and well being that runner's know too well!

Make Your Raceday a Success!

2009-09-16T14:56:00.000-04:00

We're in prime racing season. All the training, discipline and hard work you've endured this summer is ready to be put to the test. It doesn't matter if you're running a marathon, half marathon 5K or 10K, we ALL want to do our best on race day. After all, the humidity this summer's been as oppressive as it has been in years! We want to see great results from all those training miles and sweat!

I asked my brother once, before I ran my first marathon, what I could do in the last days leading up to my race. His response was blunt, but overflowing with wisdom! It was "don't do anything dumb!"

Those of us who are older will remember Jim Mc Kay's intro before ABC's Wide World of Sports. In it he described that we'd experience "the thrill of victory and the agony of defeat" as we watched his show. Well, despite all our training, sometimes we are our own worst enemy and "snatch defeat from the jaws of victory" by "doing something dumb!'

Check out the article by following this link. It'll show you the simple things to AVOID in order to make YOUR race day a memorable one!

Welcome To Fleet Feet Mahwah's Running Blog

2009-09-16T14:17:00.000-04:00

Hello all runners, I'd like to share with you my new and exciting blog that will highlight all things running, brought to you by the folks of Fleet Feet Mahwah http://www.fleetfeetmahwah.com/ From running tips, to running shoes, to marathon training, fleetfeetmahwah.blogspot.com will be the place for you to find out about the newest and coolest things in running. I look forward to sharing stories with you as well as your comments and feedback. Our intention is to build our running community with like-minded individuals all striving for running success!It's super easy to become a member of our site. Click the "Follow" icon and in 30 seconds you'll be ready to post your feedback! If you have any questions or suggestions, send us an email to ffstaff@fleetfeetmahwah.com