Start Running!
It’s no secret that we’re crazy about trail running events in San Diego and the sport in general, but we know that it takes some people a little coaxing to get into running. After all, it can be hard—but if you are a runner you know that it is all worth it!
Here are five reasons to start running now:
- It’s simple. You don’t need any equipment to start running, especially in a place with great weather year-round, like San Diego! In addition to workout clothes, and an iPod if you prefer, all you need is a pair of running shoes. Get custom fit sneakers at San Diego Running Institute!
- Running burns the more calories than the bike, stair-stepper and other gym machines. Enough said!
- Running reduces stress. Once you get into the groove of running, you will feel stress melt away. Try it.
- Regular exercise—including running—reduces the risk of diseases like cancer, heart disease and diabetes.
- Runners live longer. The Stanford University School of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005 and asked all subjects (all over the age of 50) to take a disability questionnaire each year. The questionnaire measured simple tasks like shampooing and cutting meat and found that the disability levels were significantly lowered in the group of runners than the non-runners.
Suffering from Shin Splints?
Do you ever feel a sharp radiating pain during your daily run or trail running events in San Diego? And does that pain get progressively worse with every step? If so, you are likely suffering from Shin Splints or Medial Tibial Stress Syndrome (MTSS for short).
So what causes Shin Splints? Everything from running in the wrong type of running shoe, to overpronation, to not having enough arch support can cause MTSS. While changing to a stability or motion control shoe will increase arch support and limit pronation—thus reducing stress on your legs—you might need orthopedic inserts (aka custom orthotics) to decrease pronation.
Another option to stop Shin Splints is therapy such as ultrasound treatments, Kinesiotaping and compression. The San Diego Running Institute’s Dr. Runco specializes in the treatment and prevention of Shin Splints so don’t run in pain, visit SDRI and get treatment!
Saucony ProGrid Kinvara 2
Looking for a lightweight, neutral trainer? You’ll hit the jackpot with the Saucony ProGrid Kinvara 2, the second edition of the popular Saucony ProGrid Kinvara. Although the Kinvara boasts minimal heel-to-toe drop, allowing for mid-strike, there is still enough cushion to stand up to any possible running surface. 
Ideal for short runs and races, the Saucony ProGrid Kinvara 2 improves upon its predecessor with an improved toe box. The fit and feel will remind you of the original Saucony ProGrid Kinvara, but it has improved features that make this unfussy shoe a popular choice.
If you are a minimalist, neutral-footed runner with a need for speed, you won’t do better than the Saucony ProGrid Kinvara 2. The Men’s Saucony ProGrid Kinvara weighs just 7.7 ounces, while the Women’s weighs an ounce less (and comes in a brand new blue/pink model).
Want to find out what all the fuss is about? Buy the Saucony ProGrid Kinvara now and stay tuned for the Saucony ProGrid Kinvara 2.
Buy Now! (mens)
Buy Now! (womens)
Saucony ProGrid Ride 4
Everyone’s talking about the latest edition to the Saucony family: the Saucony ProGrid Ride 4. The Saucony ProGrid Ride 3 is the go-to neutral trainer in the Saucony family and now it is even better due to an even more comfortable fit and moderate weight.
The Comfortable Sockliner that now appears in most Saucony shoes is just one of the reasons why you’ll love the Saucony ProGrid 4. Another? Its low price point, which is ideal for an everyday trainer that you will be replacing more regularly. Other impressive features include the SRC Impact Zone, which provides shock attention and preps the foot for a smooth transition; Hydrator collar lining, performance fabric which maximizes wicking; and SRC XTRA forefoot cushioning, which makes for smooth toe-off.
While you wait for the Saucony ProGrid 4 to arrive, try the Saucony ProGrid 3 on for size. You’ll be instantly sold on its great feel and cushioned ride.
Buy Now! (mens)
Buy Now! (womens)
Brooks Ghost 4
If your Brooks Ghost 3s are beginning to show some wear, it’s time to trade up for the Brooks Ghost 4. The Brooks Ghost 3 is one of the top selling neutral running shoes, and the latest edition of the Brooks Ghost improves upon perfection with too-comfortable-to-believe DNA cushioning and Omega grooves for ultimate flexibility.
The Brooks Ghost 4 has been hailed one of the most versatile shoes, making it an ideal shoe for a wide range of running requirements. The Men’s Ghost 4 weighs in at 11.3 ounces, while the Women’s clocks in at a mere 9.3 ounces. If you have ever wished you could run on the clouds, the Brooks Ghost 4 is the closest you will come to it.
The Brooks Ghost 4’s Spring Toe Platform allows for quick toe offs while the Blown Rubber forefoot provides ultra-smooth laydown. If you can’t wait for the Brooks Ghost 4, pick up the Brooks Ghost 3 now.
Buy Now! (mens)
Buy Now! (womens)
Asics GEL-Cumulus 13
If a smooth ride is what you’re after, look no further than the Asics GEL-Cumulus 13. Featuring gender-specific forefoot cushioning and full-length Solyte® Midsole Material, the GEL-Cumulus also boasts the stability you’re looking for as a mild to moderate overpronator.
Simply stated, the Asics GEL-Cumulus is another impressive Asics Cumulus. If you are looking for a shoe that will meet your demands for daily training, the GEL-Cumulus 13 is the shoe for you. Supinators and neutral runners alike will gush about its responsive toe-off and forgiveness at impact. When you have the Asics GEL-Cumulus 13 on, you will clock miles and miles without even realizing it. And the GEL-Cumulus 13 is perfect for night running thanks to reflective tape that ensures you are safe while running after the sun goes down. 
Get the Asics GEL-Cumulus 12 while supplies last and stay tuned for the release of the GEL-Cumulus 13!
Asics GEL-Nimbus 13
If you thought the Asics GEL-Nimbus 12 couldn’t get any lighter – check out the Asics GEL-Nimbus 13. The GEL-Nimbus 13 is ¾ of an ounce lighter courtesy of the brand-new light, durable AHAR® outsole material. Full length Guidance Line® promotes an efficient toe-off position and gives the shoe an effortless transition through the gait cycle. If you’re a neutral runner, you can’t do better than the GEL-Nimbus 13.
The Asics GEL-Nimbus 13 is arriving just in time for summer, as it boasts anti-microbial properties for a cooler and driver environment, without sacrificing the comfort and cushion you crave. The comfort continues with the shoe’s anatomically correct lacing environment—which cuts down on irritation—and stretch material on the upper—which reduces buckling. Prepare for a smooth, comfortable run every time with the Asics GEL-Nimbus 13. If you can’t wait for the latest installation to arrive, hurry up and get the Asics GEL-Nimbus 12 today!
Brooks Glycerin 9
If you thought it couldn’t get any better than the Brooks Glycerin 8, you were wrong. Introducing: Brooks Glycerin 9. Brooks is back with its 9th version in the Glycerin series and it doesn’t disappoint. Featuring Brooks DNA along the full-length of the mid-sole, the Glycerin 9 hits the mark on comfort and is more breathable and lightweight than its predecessor.
DNA and BioMoGo combine to diffuse impact so the shoes seamlessly adapt when you change your pace. Thanks to the introduction of Omega flex grooves, the Glycerin 9 improves gait efficiency and enhances flexibility as well. The shoe’s upper material construction keeps the midfoot secure while rolling with the movement of the foot. If you loved your Brooks Glycerin 8, you will be blown away by the comfortable feel of the Glycerin 9. Be the first in your running group to lace up the Brooks Glycerin 9 and prepare for envious stares during your run!
If you liked the Brooks Glycerin 8 get it now before it’s gone, and stay tuned for the arrival of the Brooks Glycerin 9 next month!
Buy Now! (mens)
Buy Now! (womens)
May Newsletter
RUNNING SHOES
Why are there different types of shoes?
Running shoes can be broken down into essentially three categories, Motion Control, Stability and Cushion. All of the major shoes companies including Asics, Brooks, Saucony, Mizuno and New Balance produce shoe(s) that fall within these categories in order to better compete with one another. In principal all companies make good running shoes.
However, some just do it better.
Cushion running shoes are also referred to as Neutral running shoes. The concept of this shoe is to provide neutral support for a runner with higher arches. This is important because typically runners with high arches under-pronate or supinate while running. If an under-pronator was to wear a stability or motion control shoe they would be further prevented from pronating thus predisposing them to injury. Pronation is a natural movement of the foot during running and preventing pronation can be just as harmful as over-pronation.
To read more about the differences between shoes, click here.
INJURY ARTICLE OF THE MONTH
Runner’s Knee
Runners Knee goes by many names. Patellofemoral Pain Syndrome (PFPS), Chondromalacia, Patella tracking error, weak quads and more. If your knee hurts and you happen to be a runner you may have been labeled with one of those diagnosis. Typical Runners Knee results in pain underneath (deep) to your kneecap and is described as achy and painful while running, running downhill, downstairs, squatting or lunging.
The problem is more common in women than men and is thought to be related to foot pronation and/or knee angle. Because women have a wider (wider than men) hip to knee ratio they have a sharper angle at their knee. This can result in excessive torque on the knee, its structures resulting in pain and dysfunction. Due to excessive torque it is common for the kneecap to become misaligned and pop out if its track. This is why it is called a patella tracking error. When it pops out of its track it can result in repetitive grinding, popping and clicking causing degeneration of the cartilage behind the kneecap. This is known as Chondromalacia or sometimes arthritis. The chronic pain causes runners to avoid using their quadriceps in activities such as squatting or lunging. This results in muscle weakness or quadriceps weakness.
What you can see after reading the above is that everyone is describing the same problem but in a different way. Runners Knee is Patella tracking problems and Chondromalacia and weak quadriceps resulting in Patellofemoral Pain Syndrome (PFPS).
To read more about Runner’s Knee and possible treatment options, click here.
TRAIL OF THE MONTH
Painted Rocks Half Marathon Recap
The Inaugural Painted Rocks Half Marathon in San Diego at beautiful Lake Hodges was spectacular. It was a perfect day, not a cloud in the sky, with temperatures reaching 80 degrees. The inaugural trail half marathon consisted of lakeside single track trail, a suspension bridge to cross the lake and single track ridge running with stunning lake views.
The course is an out-n-back with mild elevation gain and well groomed trails. Painted Rocks was supported by 5 aid stations at mile 2, 5.8 and the turnaround. Due to the heat the 3.8 miles between aid stations 1 and 2 then 4 and 5 would prove to be difficult without carrying your own hydration. To the credit of the Race Director, the race website and the crew at packet pick up; we were forewarned that it was “mandatory” for us to carry at least a water bottle (many did not heed the warning).
Painted Rocks Half Marathon was extremely well marked with flour arrows on the ground, orange tape in trees and bushes, directions signs on ground stakes and well placed volunteers at intersections. 250 runners lined up at the start many sporting the complimentary yellow and black technical race hat. The race went off 10 minutes late due to some course marking issues (bandits had removed some of the trail markers). The only negative was the lead female runner from the Twin Cities missed a turn and shorted the course resulting in a disqualification (DQ). We were all sad for her because she was the female front runner at the time and most likely, barring an accident, she would have taken women’s first place. However, rules are rules and she had to receive a disappointing DQ.
To our knowledge no other runners were lost but one runner did mention to me that “that was the best 14.9 miles I have ever run”! The course was advertised as 13.4 miles and most runners with GPS watches reported between 13.4 and 13.6 miles. I still can not figure where that runner went but at least he made it to the end!
To read more about this race, click here.
RUNNER OF THE MONTH:
Robert Caughy
Robert was the winner of our innaugural Painted Rocks Half Marathon and was recently interviewed by Dr. Runco:
1. What races have you completed lately?
Since the start of the year, I have run the Super Run 10K, Carlsbad Half, San Dieguito Half, Safari Park Half, LA Marathon, American River 50 miler, and the Painted Rocks Half Marathon.
2. Which was your favorite race? Why?
There is a tie for my favorite: Painted Rocks because of the victory; while I have run a number of races where I have placed in my age group, winning was something truly special– something I will remember for a long time (and the course was amazing). However, having run American River 50 miler the week prior and placing in the top 20 was also a wonderful experience. Having the two occur nearly one week apart from each other made for a truly great week of running.
3. What race(s) are you currently training for?
Right now I am training for the Palos Verdes Marathon and the Pasadena Marathon. The two take place on May 14th and May 15th, respectively. While I have run ultramarathons before, it will be interesting to see how my legs hold up after having a night to sit and build up lactic acid. My goal is sub 3:20 for both. I am also looking to run a 100 sometime in the summer. I haven’t put my finger on a race yet, but I am leaning towards the Headlands 100.
4. What is your favorite run in San Diego?
I love running up Black Mountain and then back down the Miner’s Ridge single track down the backside. The views, the hills, the technical terrain makes for a wonderful run.
5. What is your shoe of choice? Why?
For road running: Brook’s Green Silence (courtesy of my victory at Painted Rocks)– the shoes is light, minimal, and comfortable. While I have only put 40 miles on them so far, I look forward to wearing them in the upcoming double marathon experiment. For trails: Salomon XA Pro 3D Ultra– awesome trail shoes. They are sturdy, provide great grip, and are perfect for technical trail running.
6. What is a “running tip” you could share with beginning runners?
Run until you enjoy it. I know that it sounds cliche, and it probably is, but keep running until you like doing it. Yes, it will keep you in shape; yes, it can be a social activity; yes, it can be challenging. However, you will never get to those things until you start to enjoy the activity. Take in the scenery, run trails, understand that hills are a part of the experience. Absorb it all– then, I promise, you will enjoy it.
7. Favorite Microbrew?
Why Hess, of course. There is nothing quite like a cold Hess Amplus Acerba San Diego Pale Ale after a long trail run.
Curro, ergo sum.
HUNGRY?
Stop by SDRI and try out our new sample station! Every day, we will be sampling a different gel, chew, bar and drink for you to try. Since sometimes it’s difficult to describe the taste of different nutritional products, we’ll let you decide for yourself. Come on in and have a sample on us!
HAVE A GOOD ONE!
Thanks again for your patronage and involvement in the San Diego Running Community!
Fly Like an Eagle… The Saucony Peregrine
Ever heard of a Peregrine Falcon – the fastest animal on the planet? The sleek bird that can zoom through the skies at 240 mph? Yeah, now imagine a shoe named after it. The geniuses at Saucony hit this right on. The Saucony Peregrine is a stealthy lightweight shoe, that offers a ton of support and comfort. Since the birth of this whole “minimalist” movement, there has been an incredible demand for barefoot or barely-there shoes. If you haven’t quite jumped on the bandwagon, but still like a lightweight shoe, then the Saucony Peregrine may just be your greatest new weapon.
To being with, let’s talk about the sole of the shoe. Weighing in at a total of 9.1 ounces (for the entire shoe), it’s clear that most of that weight is carried in the sole. Turn the shoe over and the first thing you notice are the intense lugs on the bottom. These babies are great for tread as they help you dig into practically every step you take, no matter what the terrain. Hello….can we say awesome for trail running?
The Peregrine’s upper has got to be the most “minimalist” part of it. It is thin, yet supportive and comfy. Inside the shoe, there is a solid heel-cup to keep your foot in place, but there are no other rigid elements like a toe bumper or arch-lock reinforcement.
For you trail running enthusiasts, this shoe can hold up. It is perfect for anything from a half to an ultra. Like its namesake, the Saucony Peregrine is smooth, sleek and fast. Check it out today before it soars away…
