Okay, I admit my bias in this article because the majority of my friends are indeed runners. Nevertheless, I really do think runners are the best friends to have, except for really generous and rich friends. However, those friends are hard to find while  runners are really easy to make friends with, because all you have to say is, “wanna go on a run sometime?” Then on this run they may tell you about a time they peed/crapped their p

ants while running. What gets you closer to someone faster then sharing embarrassing, personal stories about bodily functions? Nothing, except maybe seeing 98% of their legs. That is assuming they wear split shorts, and they may not, but I am an advocate of men in split shorts. Stay tuned for a split short blog, because they are deserving of their own spotlight.

Its also nice to have someone who won’t be annoyed if you have to make plans around your running schedule. Friends who try to encourage you to not run are the worst. Real friends don’t do that. Better yet, scheduling a run with a friend is great time management because you can accomplish your socializing and your workout for the day in one shot.

Runner friends will let you complain about your injuries, and relate with sympathy and encouragement.  They know what shin splints are and how bad IT band syndrome really hurts and don’t assume you are just a pansy. Although some runners are pansies, but they can still make for good friends. Runner friends encourage you by saying things like “suck it up” or “HTFU”, which can make you a stronger person.

Often times a runner friend is someone who you can eat a large amount of calories with sans judgement. Even if they don’t participate in the consumption of all these calories and only observe it, they do so without looking at you like you are a glutton on the verge of a heart attack.

Depending on the closeness of the friendship, a runner friend might help you stretch out really tight, hard to get muscles; or even massage tight spots. My friends have dug their elbows into my gluteus many a times. They are less likely to care if you show up a little stinky or slightly disheveled, looking less than your best in running clothes. Finally, racing can be so much more fun with a friend by your side at the start line, and throwing around high fives at the finish.

There you have it, a pretty solid argument for why runners are the best friends. Hopefully, we can all be a little more thankful for the runners we have in our lives. If you don’t have many runner friends, come by our 700 East store’s free running group Saturday mornings at 8am. All paces are welcome and the running route has an option for varying distances.

Congratulations, you’ve made it through another year. Are you where you hoped you’d be? Did you waste the last year staying the same? Are you happy with the trajectory of where your life is headed?

Honestly answer these questions. Now take out a piece of paper. You are about to plan the next 1o years of your life.

Take a few minutes to really think about what your life will look like in 10 years. In paragraph form, answer the following questions to help you visualize your future better :

Your VISION is set 10 years in the future, is clear and concise (one to two paragraphs) with enough detail to feel complete, and incorporates all major domains of our life: health, personal and career. Your vision should move you emotionally and make excited – maybe even a little nervous. Use present tense language and  write it as if you are already there. Make sure it is authentic to you and grounded in your most sincere passions. Use the following questions to help you write your vision.

1.What would you dare to do if you knew you could not fail?

2. Describe what you see, hear, and feel in your ideal life.

3. Who is there?

4. How do you spend your time?

5. Where do you spend your time?

Now that you have written down what you want to see, lets come up with some POWERFUL goals to help you accomplish your dream. Goals are what it takes to make your vision happen. It’s the “work” part.

Join Our Half-Marathon Training Program!

The cost of the 14-16 week program is only $49. You can choose any spring half-marathon! The program begins with a three mile run on Saturday January 14th, 2012. The group members train alone during the week and then come together on Saturdays for the group long run. To register for the program, please call 801-484-9144 or stop in to any of our locations.

I encourage you to take that first step toward becoming the runner you have always wanted to be.  I personally didn’t start running with any real purpose until about November 2010. I had a distant goal of one day having a medal hanging on my wall, but never really intended for race day to come as soon as it did.  The Half-marathon training program Salt Lake Running Co. created was a new adventure for me, and one that I was terrified to attempt.   It was 14 weeks of exhilarating physical tests and roof-raising accomplishment.  Just by following the training program, I was able to run the Salt Lake City Half Marathon in 2 hours and 9 minutes.

Like I mentioned, running a half-marathon was something I never thought I would be able to do. Ever. But I knew if I was disciplined, I would be able to do it. I also knew that if I had a group to run with, the cold morning runs wouldn’t be so bad. There were about 100 people in the training program. Some had run marathons before, some had only walked a 5K, but we were all there to help each other.

One of the coolest things about the training program for me was seeing the number of miles increase with my ability to run them. I remember looking at the training program realizing that after the first “long” run, every week would be a new milestone, with a run longer than I had ever run in my life staring at me in the face every Saturday. It is amazing to see our bodies adapt to the things we put them through.

The greatest perk about the program, and the whole reason why the program costs money, is Coach Deveree.  “Dev” is a great coach and she really makes the runs fun and less intimidating. Every week the route is sent in an e-mail with instructions on where to meet and what to expect on the run.  Week after week I wondered if race day would ever come, then I realized it was a week away. Had I trained enough? Had I done enough cross training? What if my new shoes were a bad idea? What if I cramp up? What if I go to reach for a gel and it has fallen out? So many what ifs!

Being in a real race and feeling great on the run because of diligent training, is so exhilarating! You feel like nothing can hold you back. The best moment of the race was when I was coming around the corner at the top of State Street realizing I was about a mile away from completing my very first (and certainly not my last) half–marathon.  I felt awesome, tired, and so ready to be done, but great at the same time.  As I rounded the corner, my friends from the store began to run toward me. It was so good to see them and to hear their encouraging words! They had already finished hours before me, and came back to find me, and celebrate with me. This put a huge smile on my face.

This Winter we are starting the program again and if you are considering a half marathon come to the kick-off meeting on Thursday January 10th at 7:00 pm at our 700 East store. We are very excited about the extended program and hope many of the half-marathon participants will continue on to the full distance and prove to themselves they can do anything.  The program is geared toward runners who can already run 2-3 miles without stopping. I was in this group, but barely…. Let me tell you this: If I can do the training program, anyone can do the training program.  Come and prove something to yourself!

See you Thursday!

I get questions almost every day about this month’s topic.  Some people are totally confused and some are rigidly certain about what runners should use. I can only relay my personal and professional experience with the hope it may help you choose what’s best for you.

In my 26 years of practice I’ve seen a lot of different kinds of feet and in my opinion, no one product is going to work for everyone. Like a personal diet, not one diet will work everyone or there would only be one diet book not thousands of new ones every year.

First, let’s talk about shoes. The most inexpensive part of a running shoe is the insole. This part of the shoe is usually removable and it’s where the bottom of your foot contacts when you put the shoe on. This is also the part that’s most overlooked by runners as it’s isn’t designed for your foot. Look at it this way; Nike can research and engineer the outside bottom of the shoe for runners of all weights and styles. Year after year they improve their shoes and provide many options across their whole line of shoes (trails, racing, and simple or complex). What they can’t do very effectively is make an insole that matches up to your specific need. The arch of everyone foot varies widely so they and other manufacturers put an insole in the shoe that feels comfortable but provides little or no support.

For this reason, I believe that most runners will benefit from an “over the counter” insert. The insert will provide minimal but flexible support for the interface between the bottom of your foot and the top inside of the shoe. Inserts are usually made with about 4 degrees of correction so they will not over or under correct most runners.

Let’s dig a little deeper into shoes. In my opinion the new trend toward a minimalist shoe is a good progression. The over engineering of shoes that was occurring up until recently was creating shoes that got too heavy because they tried to do too many things. A good shoe should provide effective contact with the ground and allow us to move though our running with ease and some support. It should also give us proprioceptive feedback so our joints, ligaments, tendons, muscles and nervous system can be active in the run and accommodate as necessary. Overbuilt shoes removed us from the “feel” of running like some automobile manufactures try to make us so comfortable with driving we can’t feel the road anymore.

It’s important to remember though that we don’t go too far in the other direction and think we don’t need shoes at all. Since we didn’t grow up running barefoot on trails and most of the surfaces we run and walk on are concrete, blacktop and wood, we do need cushioning and support to avoid damaging our feet and legs. Walking and running increases the pressure on the foot 5-10 times above non-weight bearing activity. Overall, I like a balance of “feel” for the runner with proper support and I recommend my patients/runners spend no more than 15-20% of their total weekly mileage in a “barefoot” type shoe (your experience may vary).

Personally I made the switch out of 25 years of Asics a few months back. I now use a minimal, soft and flexible custom orthotic with a K-Swiss shoe and love the new feel. I recommend a low ramp angle simple shoe with some support to my clients and along with a few re-alignment office visits we’ve had phenomenal success.

I’d like to hear your experiences and opinions and will respond when possible.

Dr. Michael Cerami is an avid runner, cyclist and triathlete. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (Salt Lake store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com

This time of year can cause for some unpredictable weather while you are running. Here are some quick tips to help you stay comfortable.

1. Get some gloves and a hat/ear warmer

When you hands are cold, you are more aware of how cold the rest of your body is. We lose a lot of heat through our extremities, so cover that head and those hands. Some of the higher-quality pieces of apparel we carry in our stores will have built-in hand covers. Nike and Pearl Izumi pieces use these frequently.

2. Wind-proof clothing

For windy days, consider a windbreaker or a wind-stopper jacket to go over your warm technical fiber clothes. The North Face, Nike and Pearl Izumi have some fabulous options for these types of jackets. Nike even makes a running tight with wind-proof paneling in the front. Running tights are warmer than pants because cold air can go up the pant leg. If you aren’t sure you are ready for running tights, you can put a pair of shorts over them to give you a little extra coverage and a little wind resistance.

3. Wool socks

Wool isn’t only for the colder winter months. I use it all year long for its superior wicking capabilities. Wool is the only fiber that can wick a vapor away from the skin. All other synthetics have to wait until the sweat turns into a droplet before it can move it away from the skin. For this reason, your feet stay dry and warm. Wet feet means cold feet, and that’s never good. Stick to Merino wool. Regular wool is not as high of quality and will shrink up and be scratchy. Merino is the way to go!

4. Wool or synthetic underwear

Cotton underwear wont do you any favors in the cold weather (or ever…). Get some synthetic underwear STAT. Wool or synthetic, both infinitely better than cotton. We have a few otpions in our stores. Ice Breaker makes some underwear for both men and women in a couple different styles. Ice Breaker uses Merino wool and their stuff is amazing. Asics also makes some out of a synthetic material which are also great. Nike makes the nike Pro Combat short which I have seen used as underwear (yes, I saw someone in their underwear!) and I’ve also seen and used them as a cool short for the hot months. The Nike Pro shorts come in a few different lengths for both men and women.

Beware of items claiming to be waterproof or weatherproof. When you run, you sweat a lot. The moisture has to be able to leave your body and travel through the clothes you are wearing to then be evaporated into the air. Waterproof materials prevent the moisture from escaping your clothes and body leaving you wet. This could lead to a couple problems. You could end up freezing cold or you could also end up over heating. Water resistant apparel is a much better option! This goes for shoes too. Waterproof or Gore-tex shoes are great for many purposes, but for running, stick with a breathable fabric and a high-quality wool sock. Your feet will thank you!

The S-V-I-P layering system is also a good way to make sure you are dressing the right wau. Read more about that here.

Or here:

The key to staying warm in cold weather it to stay dry, prepare for the temperature, and keep the wind off.

S- Support
Bra/Underwear (non-cotton)-snug boxer cut bottoms are great for winter for men and women. Men can also purchase a pair with a lovely windproof panel in the front.

V- Ventilation
Next-to-skin, base layer, wicking fabrics (non-cotton), A snug technical tee shirt or long sleeve depending on what you will be using for your insulation.

I- Insulation
Middle layer for warmth (non-cotton). This could be a long sleeve top worn over the short sleeve base layer or a running vest thrown over the long sleeve

base layer option. For pants, you may choose either a winter tight or looser running pant. Another option is a 3/4 tights for temps in the high 30′s to low 40′s.

P- Protection
Shell for rain, snow or wind.  Not always needed and is combined on some fabrics like Sporthill’s 3sp top.

By Elizabeth Jenkins

Looking to really WOW your running loved one this year? Looking for the perfect gift to make them squeal with excitement on Christmas morning? You’ve come to the right place. Here is a gift guide to help you figure out exactly what the runners in your life want under the tree this year.

This post will be organized by type of runner. Sometimes it’s easier to go that route rather than by wondering “what would so-and-so like?”

The Non-runner who doesn’t want to be a Runner. Ever.:

• A membership to the Jelly of the Month Club. That there is gift that keeps on giving.
• A VitaMix blender.
• An iPad.

The Non-runner who wants to be a Runner:

This group of gift-getters is probably the easiest to shop for because 1. They need everything, and 2. They don’t know what they like and don’t like yet so your chances of messing up are pretty slim.

• I would highly suggest a pair of running shoes. Nothing will be more well received than a shoe fitting from our knowledgeable staff at Salt Lake Running Co. We will take them through the entire fitting process, including the Biomechanical Analysis, to ensure they get into the right shoes.
• A running outfit. Giving the gift of non-cotton running apparel is welcomed by pretty much anyone who enjoys sweating daily. Cotton kills. Remember that.
• A running bra. A supportive running bra could save your loved-ones back, her life, and probably your marriage.

The Casual Runner:

• An iTunes Gift card to keep them entertained while on the treadmill.
• YurBuds. These head-phone adapters are quite possibly the best invention to keep your ear buds from slipping out of your ears while running.
• Non-cotton socks. Convert to them now. Avoid blisters later.

The Regular Runner:

• A Sweaty Band to keep their hair from going crazy!
• A running-themed Christmas ornament.
• A new pair of running shoes, because they probably burn through a lot of shoes. (If they have bought their shoes from us before, we can look up the right size and right shoe to make sure you get it right. We can also look up clothing sizes!)
• Stickers which scream “I’M A RUNNER”
• The Nike Sportband. It’s great for the regular runner because it gives all the important data, but none of the geek-out freak-out data.
• A foam roller to help them stay injury free!
• Nike Pro Combat half-zip long-sleeve top.

The Avid Runner:

• Garmin, Soleus or Nike GPS watch.
• Nutrition! Gels, electrolyte supplements, bars…always great to add a little extra oomph to your gift.
• Compression socks or sleeves
• SOCKS. Ask any runner… you can never have enough.
• Ice Breaker merino wool underwear. Help keep their keester from freezing off.
• Pay their way into their dream race. They will most likely do it if someone else has invested in them too!
• Pearl Izumi anything. Pearl Izumi makes amazing, high-quality products any runner will be sure to LOVE.

For any more suggestions, feel free to ask any sales associate while you are in our stores to help you find the perfect gift. We can definitely help!

The Mizuno Rider 15 provides the cushioning, durability and flexibility for the best ride ever. The Mizuno’s Wave® Rider™ 15 returns to the fit, feel and performance that has made the Wave® Rider™ Series a franchise unto itself.

Mizuno Rider 15 Men’s	Mizuno Rider 15 Women’s

This twelfth iteration of Brooks most popular shoe is all about taking what’s great and making it even better. Adrenaline junkies can expect the same revered fit and feel with added upgrades like more mesh for breathability, a friction-resistance heel, and a crash pad that encompasses more strides.

Brooks Adrenaline GTS 12 Men’s	Brooks Adrenaline GTS 12 Women’s

You’re in good company when you choose this popular performance runner. Float through your run, the ASICS® GT-2170™ is even lighter than its predecessor. Feel like you’re landing on a cloud when heel hits the even larger GEL® unit. Stay focused on efficiency with ASICS®’s Guidance Line technology. Give feet a snug hug with improved discreet lacing.

Asics GT 2170 Men’s	Asics GT 2170 Women’s

Asics Kayano 18 Men’s	Asics Kayano 18 Women’s

I am somewhat of an expert when it comes to wild hair. I have blonde, curly hair and by request of my husband I am growing it out, which leaves me with the challenge of taming it daily. Long or short, I know what it takes to keep hair tame, and out of the face.

When I was first married my hair was short, and during my runs I needed to pull it back with something. The easiest way I found to pull it back was using headbands. When I would run I’d grab any headband and hope it would work. I soon learned that wearing just any headband slowed me down. Every couple of minutes I had to re-adjust to keep it from slipping back, and it even slipped off my head completely (I had to stop my run and go back to get it).   The last thing I want to bother with on my runs, especially races, are silly headbands slipping off my head.

Does this sound familiar?

The purpose of a headband is to keep your hair out of your face, and in place during your whole run. Now that my hair is long again, it is worse than it was when it was short. Little whispy’s don’t stay back in the ponytail and get in the way and before you know it you have hair in your face.

Just last month I discovered the best headband I have ever used. Allow me to let you in on my little discovery, they are called Sweaty Bands. Sweaty Bands are headbands that stay in your hair; they are true
With my Sweaty Bands I have successfully run a marathon, half marathon, 5k, and several long distance training runs without having any slippage. I am able to run every mile, and race without any concern for my headband to slip off my head.no slip sweat bands. They are uniquely designed to stay in your hair, and to look cute while you exercise (Bonus!). Sweaty Bands stay in your hair during the whole run.

I absolutely love Sweaty Bands. Now is the time you need to come in and grab a few of your own. They have patterns, designs, plain colors, reflective, thin and thick head bands. No matter your style or preference, no matter your hair style or length, you will find one that will work for you.

Since they are cute, you don’t have to use them for just fitness and running, you can use them any day, to add a little spice to your outfit or hair style. If they get a little dirty or stinky from all the use you are going to put it through, go ahead and throw it in the wash and they will be as good as new. If you’re looking for a solution to the hair in your face or the worry about your headband slipping and looking ridiculous, then come check out our Sweaty Bands.

Sweaty Bands are runner tested, spouse approved.