J Wedge
 
Is the runner in your life suffering from plantar fasciitis? Yes? Well, what better gift for Valentine's Day than relief from those dreadful first few steps each morning. Get your sweetie back on the trails with the J Wedge. PLUS! Receive $2 off your purchase of red or pink J Wedges with code VDAY2OFF through 2/15.

The J Wedge works by stretching the three different portions of the plantar fasciia at the optimum angle for relieving heel pain. To learn more about the product, view our instructional video here.

v day runner
Though oure storefront isn't open on Small Business Saturday, we encourage everyone to #shopsmall that day! Order from our webstore that day and enter coupon code: #JWSMLBZ15 to receive 10% off your entire purchase.

small business saturday flier
Running in the winter can be such a drag. But really, all of that windy, cold, nasty weather can cause some serious drag. Don't forget to practice these safe winter running techniques so that you can hit the roads (or trails) all winter long.

1) Dress appropriately

Dressing for a run is somewhat of an art. You’ve got to account for your body generating heat as you run. The generally accepted rule is that you should dress as though it’s 20 degrees warmer than the actual temperature. But, you’ve also got to make sure that you’re dressing warm enough. You can’t go outside in capris and a tank when it’s only 30 degrees! Here are a couple tips—

· Cover your extremities. This includes making sure you wear full-length running pants/tights, wearing mittens if necessary, and covering your ears or if it’s cold enough your face. You should also wear long sleeve tech shirts and potentially a jacket. Something that breaks the wind and offers insulation is good for especially cold or inclement weather.

· Invest in a few accessories. Whether it’s Yak Trax for running on snow and ice, a new balaclava to keep your face and neck warm on the run, or a reflective vest to maintain visibility during the darker time of year, it’s important to utilize accessories meant to keep you safe.

randy a christmas story

2) Timing is everything

It’s best to schedule your runs during the brightest, warmest part of the day once the weather starts getting cruddy. Not only does this allow for better visibility, it will also help you stay warmer during your run. If you’re unable to run around noon, use reflective gear or hit the treadmill. It’s really not so bad for those shorter runs!

3) Forget about pace

Maintaining a faster speed is much more difficult when it’s frigidly cold and snowing like crazy. If you choose to run outside in the winter, accept that you’ll likely have a slower pace. This is okay! It’ll help you practice setting a pace for longer runs come warmer weather.

4) Buddy up

While warmer months can also be hazardous for runners, we recommend running with a partner (canine or human) during winter. This is a safety precaution in case you should slip and fall on ice, become hypothermic, or suffer from any other injury. If you cannot find a partner or prefer running alone, always carry your cell phone, run near a residential area, try to wear bright and reflective gear, and make sure you’re dressed appropriately for the weather conditions.

chihuahua bundled up

5) Warm up inside

Don’t just thrust your body into cold temperatures without a good warm up. Do dynamic stretches or calisthenics before leaving the house. This will help generate body heat and loosen you up, making your run warmer and safer.

6) Change immediately after you finish

Trust us on this one. Avoid tinkering around the house before changing out of your wet, sweaty running clothes. Taking too long to get into dry clothes can bring on chills or illness. Neither of which sound like a good time!


Training for a race, be it a 5K, half-marathon, or full marathon isn't an easy feat! Training mistakes are bound to occur, but we're here to help you prevent at least a few. Avoid the following snafus to prevent discomfort, injury, and a poor training experience.

Mistake #1: Taking on too much too soon

This could very well be the biggest mistake runners, whether newbie or veteran, make while training for a race. Increasing mileage too quickly can cause a variety of overuse injuries (i.e. stress fractures and tendonitis). Prevent this mistake by following a 1/10th rule or a decent training plan. You also want to make sure you have a good baseline prior to starting intense training. Meaning, if you can’t get through a three-mile run without stopping, you probably don’t want to jump right into marathon training. Trust us, it’s a bad idea.

Huge Mistake
Source


Mistake #2: Wearing the wrong shoes

When you first start out, investing in a $150 pair of running shoes might seem ridiculous. And at that point, maybe it is. However, if you plan to train for anything more than a 5K, it’s in your best interest to purchase a quality pair of running shoes. Wearing ill-fitting shoes can lead to injuries, especially if your foot pronates. Our advice: head to the nearest running store and get fitted for a pair of shoes. If you’ll be training for a fairly long distance, consider training in multiple pairs of shoes.

Mistake #3: Striking heel first

We have a hung jury as to whether heel striking is a mistake, but it’s worth noting that heel striking is often correlated with over-striding and greater force of impact in runners. By striking with your forefoot, you can lessen the shock on your body with each step. Additionally, heel striking doesn’t propel you forward as well as striking with your mid-foot or forefoot. It acts as more of a brake.

Running Form Diagram
Source


Mistake #4 Training on the same surface day in and day out

It’s important to train on a similar surface to your race surface. Otherwise you risk a number of injuries? Trained only on trails but your race is on asphalt? Too much impact can lead to stress fractures or tendonitis. Trained on asphalt but your race is on a trail? You could be looking at a rolled ankle or worse. To truly prepare yourself for any race train on trails, treadmills, asphalt, etc. Each has its own benefits, and you’ll avoid boredom from monotony.