Friday, March 5, 2010

New Blog Location

Our blog has moved!

To find us, just follow the link below.

Wednesday, February 24, 2010

1st Cooking video ever! Mixed green salad + dressing

We are trying to add video clips of all kinds
of things to our newwebsite (launching March 1st).
So our first crack at was thisrecipe that relates to
this recent post on salads. Now, keep inmind that
this a very rough copy, but we need some feedback.

Tell us what you think!

Monday, February 22, 2010

Making the Jump. A beginners tale of preparation, panic and accomplishment

No parachute! Sometimes that is how it feels to jump out the comfort of our predictable planes into the newness of the expansive sky. A change of course, a big adventure, a challenging commitment can disarm the most protected individuals. And so it goes with Chris Odekirk, one of SLRC's fine employees. Last year was his first dive into a whole new sport. Thankfully, he landed on his feet and really did live to tell about it.

Making the Jump. A Beginners tale of preparation, panic and accomplishment.

By Chris Odekirk

It was a balmy 120 degrees outside and I was getting ready to go for a run, when I received an email from my brother-in-law. I knew that he was big into triathlons, and the thought had crossed my mind, that I would like to do them as well. The only problem was that he was emailing me to convince me to do the new Ironman in St George. Not only was I not willing to commit to something of that scale, I was also half way through a deployment to the Middle East. Needless to say there were no places for me to swim or bike. The only thing that I did have going for me was that I had been a distance runner my whole life. After reading my brother-in-laws email, I decided that I was going to sign up for a triathlon that would take place several months after I returned home. My first race would be an Olympic distance at the Stansburry Triathlon…or so I thought. Six months had passed, and I was on my way home. Luckily, I was able to get my legs in decent cycling shape by finding some spin bikes on our post and I was able to log plenty of miles on the road (or treadmill, when the sandstorms would hit.) Now all I had to do was work on the swim.

As soon as I got home I went to the local pool, bought a membership and recruited a friend, who had been a competitive swimmer, to give me some swim lessons. Everything was coming together perfectly. I remember my first swim lesson like it was yesterday. My swim coaches first set of instructions was to swim an easy 200 yards to warm up. 200 yards? How hard could that be? I run 50 plus miles a week, I can swim 200 yards. With this unfounded confidence, I jumped in the water and set off to swim my “easy” 200 yard warm-up. I made it 50 yards (down and back in a 25 yard pool) before I started to flail in the water and grabbed the side of the pool. My friend laughed at me and said “You have a lot of work to do if you want to swim 1500 meters.” Later that night I emailed the race director and asked if I could change from the Olympic distance to the Sprint. My pride was shot and so was my goal of someday competing in an Ironman with my brother-in-law.

Thanks to the race director, I was able to switch distances and with a little help from my triathlon instructor at the University of Utah, I was feeling more confident in the water. Although I was feeling more confident, I had yet to swim the 750 meter distance without stopping. My coach assured me and told me that I would be just fine. I didn’t believe her.

Race day finally came, I had my wet suit, which I had yet to swim in (just one of many mistakes in my triathlon prep), and I was as ready as I was ever going to be. With all of the male competitors for the Sprint in the water, my nerves were on edge and the only thing I could think about was getting out of this water. The gun went off and it was “do or die” time, and hopefully there would be non of the latter. I was feeling great! For the first 100 meters, after that it all went downhill and a few minutes later I completely stopped swimming looked around for something to grab on to and was ready to call the whole thing off. I had been kicked, slapped and I am fairly certain that I swallowed half of the water in that lake. Nothing was going right, my form went out the window and my breathing pattern was all over the place. In that moment of doubt I saw a fellow competitor swim past me doing the breast stroke with a smile on his face. At that moment, nothing could have infuriated me more, and that was what I needed. I dropped my head back in the water, focused on my form and drug myself to the water exit. With a strong bike and run I actually did a lot better than I anticipated, but I still was not where I wanted to be. I knew that I wanted to compete on the Olympic level and someday the Ironman.

With my first triathlon under my belt I was ready to set a date for my first Olympic distance. I knew where I had gone wrong with my prep (or lack thereof) for the Sprint, and I was not going to let that happen with the Olympic. I focused on my swim, logged some serious rides on my bike and pounded myself into oblivion on the road and track. I had received some great advice from BJ and Guy, and Debbie helped me forge my legs for the run while I was in high school, so in my opinion I was ready to go.

Race day had finally arrived and I was ready this time, really ready. The gun went off and the good swimmers flew by me, but that was okay. I was going to swim my own race. I kept referring to something that I had heard from TJ Tollakson, “99 percent of life boils down to this one principal, DON’T PANIC!” With those wise words, and taking it one stroke at a time I was able to feel comfortable in the water and maintain a pace that I was fairly happy with. Aside from losing sight of the buoys on several occasions in the sun, I was happy with my performance. The bike went amazingly well, I was on schedule with my nutrition and hydration and I was just about to start my favorite event, the run. The heat had continued to climb throughout the day and by the time we got to the run; it was much hotter than I had anticipated. Thankfully, I was feeling fine and taking water as needed. Not wanting to get behind on my water intake, I forced myself to stop, yes stop, at all the water stops to take in water. I don’t care who you are, it is not easy to drink a cup of water while you are running. Even with those water stops, I posted a time in the 10K that I was very happy with. All-in-all, it was a great race. Thanks to proper preparation, advice and a lack of water in my lungs I was able to cross the finish line with a smile on my face.

Even though, I just briefly touched on the fact that I sought advice from experienced triathletes, I cannot stress the positive impact their advice had on my race enough. Simply asking someone what I should expect in the swim would have saved me a lot of strife during my first triathlon. Ask questions about anything and everything. If there is one thing that triathletes like more than the triathlon its self (and that includes their beloved bikes) it is talking about triathlon. Asking questions about what to expect, proper nutrition, hydration, equipment, etc will only help fill in any gaps you may have in your training regiment and not to mention the peace of mind that comes after picking an experienced triathletes brain for a few minutes.

Making the jump from Sprint to Olympic was not easy, it required a lot more time and a lot more focus, but it was totally worth it. Tune in next time to read about either my successful jump from the Olympic distance to the ½ Ironman or my obituary. Either way, it will be good reading.

Monday, February 8, 2010

Salad-the perfect carbohydrate


Salad? A perfect carbohydrate? When I first considered that idea, I though it was crazy! But, as time has passed and more knowledge has come my way, I realize the validity of that statement. Now, lets first set the record straight. The assumption here is that, as an endurance athlete, you are making BIG efforts in refueling post workout with recovery drinks, shakes and carbohydrate dense foods like fruit, potatoes and the occasional whole grain. As long as you do a good job at eating at least half your bodyweight in grams of carb within 30 minutes post workout in liquid form and that amount again(for workouts longer than 75 minutes) in a solid meal within another 60-90 minutes, then you won't be starving later. Then you can progress to the idea that salad is a perfect carbohydrate later in the day.

Most of us think of a salad as a green lettuce type of creature. While this is mostly what I am referring to, in many places in the world, salad is actually any combination of raw cut up vegetables tossed in some type of dressing. So, there are times when I make a tomato and cucumber salad with a yogurt dressing or shredded carrot salad with nuts, Craisens and a lemon/orange olive oil dressing. But, it still is an essential part of an athletes diet to eat DARK GREEN salads with HOMEMADE dressings. A great salad will supply many needed undamaged and raw phytonutrients and enzymes as well as aid in alkalizing the body (See blog post on Ph). It will also not overwhelm the body with any high glycemic sugars that will disrupt your anabolic, health promoting hormone patterns. How perfect is that? So perfect that you should find a way to include 1 or 2 BIG salads a day! And when I say big, I mean carry it with a fork lift, spilling off your plate big. That is how much you need to build a better body.

Perry’s Popular Mixed Green Salad – Feeds 8-10.

20 oz. mixed baby greens,

2 cups diced cucumber,

2 cups sliced strawberries or grapes,

1 cup chopped or halved walnuts,

4 oz crumbled feta cheese.

Extra Virgin Olive oil,

Balsamic vinegar

Sea salt and fresh cracked pepper.

In a BIG salad bowl, combine first 5 ingredients. Sprinkle the top of the salad with the Olive oil and then the balsamic vinegar. Start with too little if you are nervous and then sprinkle more on if needed. The goal is to lightly coat the salad evenly without drenching it and making it soggy. Then add the salt and pepper.

This salad should take up about half of your plate and can be served with any lean meat, a steamed vegetable and if needed, some baked yam or sweet potato.

Monday, February 1, 2010

Running Barefoot--Who should?

It is safe to say that right now the hot topic in the running world is Barefoot Running. This could be due to the Vibram 5 Fingers, or Newton shoe releases. Or maybe because the book BORN TO RUN, is a good read and talks a lot about the Tarahumara Indians running barefoot. Either way, the question remains, who is it for? Will it fix your injury? Should you run barefoot/minimalist everyday? Will you be better off long term with our without shoes?

Since this blog is sponsored by a running shoe store, I thought it best that we look outward to someone who is more 3rd party. While Salt Lake Running Co does, in reality, do our very best to be absolutely honest and not push a bad product on someone, it just seems best to outsource this answer.

The objective opinion is going to come from Bobby McGee, a world class running coach for the last 25 years. No really, this guy is one of the sport’s best. Having coached world record holders, world champions, Olympians, professional triathletes and everyday normal Joe runners like ourselves, he knows his stuff and the BEST part is that he is sponsored by NO ONE! He has no allegiance to any product whatsoever with the exception of his greatest product…his athletes...US!

Here are some excerpts from a recent post by Bobby on the barefoot running scoop. To check out the full article, click here. Feel free to comment here and/or there on what you think or have experienced.

Can we all run barefoot?

If we all grew up rurally in regions where there was no concrete or asphalt, or broken glass & shards of various metals lying about, then maybe…


If we all started life using running as a primary mode of transport (together with walking) for EVERYTHING we did & EVERYWHERE we needed to get to, then maybe


If we all lived in climates where footwear was never a prerequisite demand of our environment, then maybe


If we all grew up never having the posterior side of our legs shortened by footwear with heels, then maybe


If we all weigh under 110 pounds if we are female & 130 pounds if we are male, then maybe


If we all had the time, the structural integrity, the youth, the willingness, the mechanics, the soft tissue, the environment, the guidance, the patience, the support & the understanding, then maybe:

Who can run benefit from running barefoot some of the time?

I work with the individual running quirks of many world-class athletes & regular athletes. I address each one according to need. Some actually NEED less orthotic, less support, less cushioning. Many have feet that have atrophied & lost critical motion capabilities because of overly restrictive or ill-advised footwear or orthotics. Many can benefit from time spent walking or even some small amount of running barefoot on well cushioned surfaces like grass or synthetic grass surfaces – this will return neuromuscular feel & function; this will teach true elastic-loading & unloading. This will also strengthen critical muscles & tendons in the foot & lower leg. It is a very gradual process & prescribed not because the athlete desires to run barefoot full time, but to heal & enhance their running experience.

Do the fastest runners in the world run barefoot?

Only one man has ever won an Olympic marathon barefoot & his name is Abebe Bikile, an Ethiopian who ran 2:15 barefoot because he was such a late entry into the Ethiopian team, Adidas could not find him a pair of shoes that fit – he had trained barefoot however. It is interesting to note that his father was a shepherd, so clearly he grew up exactly fulfilling ALL of the above Ifs. He won the next Olympics in 2:12 in Puma shoes. Both the 1st sub 4min South African miler, DeVilliers Lamprecht & Zola Budd ran barefoot & they both told me that eventually their feet gave them so much trouble that they could no longer run (DeVilliers) & that they had to resort to wearing shoes for training & eventually racing as well (Zola).

The forefoot, midfoot, healstrike argument

The greatest runner of all, Haile Gebrselassie, realized after being badly beaten in the London Marathon with a time of 2:06, that he would have to forego his habit of running on his forefeet, he would have to lower his heel to the surface to compete against the world’s best. He now runs the marathon 3 minutes faster! He has run in Adidas shoes his entire career.Many of the world’s greatest runners are heel strikers (look at above picture of Haile) – having these athletes switch to barefoot running would no doubt destroy them –

As a whole, we need shoes to survive the hostility of running


THANK.YOU. BOBBY!! We appreciate people like Bobby McGee sharing their opinion that is formed in their quest to not only keep us all running, but to help us run faster!

Here is a great closing quotation emailed to our staff by Travis. It is from the book Born to Run where YES! Even Christopher McDougal confesses that it is not complete heresy to run WITH shoes.

“Check out their feet," said Eric. Even though Scott [Jurek] was in the Brooks trail shoe he'd helped design and Caballo was in sandals, they both skimmed their feet over the ground just the way [Barefoot] Ted did in his bare feet, their foot strikes in perfect sync. It was like watching a team of Lipizzaner stallions circle the show ring." - Born to Run p. 190.

Monday, January 25, 2010

pHinding nutritional balance

As published in the Jan 2010 first issue of Rocky Mountain Running and Triathlon.

Calories in versus calories out. That is usually the first thing that comes to mind when athletes go about changing their daily eating habits for the better. Sometimes one might even go a little farther in order to perform better and think about how much protein they should be eating, or healthier fats, or the glycemic index of carbohydrates. It is true that being aware of how protein, fats and carbs affect your health and performance is good place to start. But, believe it or not, there is even a deeper level of nutrition knowledge. This next level of choosing food wisely lies in one’s understanding of how food affects the pH of your body’s fluids.

pH is the measure of hydrogen ions concentrations in the body. What is the big deal about hydrogen ions? Well, too many hydrogen ions released during intense aerobic/anaerobic exercise are what cause the acidic burn in the muscle tissue, not lactic acid. The memory of that feeling brings a tear to the eye, doesn’t it? So if an acidic state of muscle tissue causes that kind of discomfort, then what about too many hydrogen ions in your body fluids like saliva, blood and urine? A big ouch on internal health, for sure! And where do many of these acidic ions come from? FOOD!

Understand that the body is trying to remain in an alkaline state of around 7.35-7.45 on the pH scale with muscle tissue being slightly lower. If you eat in such a way to throw that out of balance on a daily basis then you end up with an environment that breeds sickness, not health. You can relate this to adjusting soil in order to grow food in or adjusting water conditions to keep fish alive in. If your body’s fluids are not adjusted to the right pH, then the acidic environment is a great place to grow things you don’t want like yeast, fungus, bacteria and viruses. It is also a place where you perpetuate inflammatory condition like arthritis, create heartburn and replicate irregular cells (cancer.) Lastly, because the body seeks for an alkaline state in order to stay pH balanced, an acidic environment will rob the bones of calcium (and other minerals) and rob the muscles of nitrogen to try to correct the pH. This ends up being a MAJOR cause of osteoporosis and some muscle tissue loss. So, even if you supplement with calcium and magnesium, but eat acidic foods, all your efforts go to waste as your body steals those minerals from the bone to neutralize the extra acid in the body. Robin Hood would just not approve of and will not fight for that kind of transfer of bodily wealth!

Thanks to nature, you do have a quiver full of flaming arrows to fight off excessive Hydrogen ions. There are many foods that, when eaten, leave an alkaline ash. That means that they sponge up and remove the acids. I am sure you can guess what kinds of foods these might be. And you are right if you guessed produce. Yep, produce is the biggest provider of alkaline minerals. Does that mean you should only eat produce? If you are looking for optimal health and performance, then NO.WAY! The human body still has a need for a small amount of neutral and acidic foods. The trick is to eat about 75% of the volume of food you eat in alkaline foods and the other 25% acidic. So that 25%, remember this is by volume, is where your high quality, lean proteins fit in as well as good oils and small amounts of whole grain on occasion. Remember that is all about balance so being too extreme with acidic or alkaline food causes a problem.

So how does this look on a daily eating plan? Well, starting off the day with a protein shake (Whey protein is alkaline by the way) that has fruit and flax oil in it is great. If your blender is broken, then heat up water and mix your protein and oil in the water while eating your piece of fruit on the side. Or fruit alongside a quick scrambled egg dish cooked on medium heat with lots of veggies like onion, spinach, tomato, broccoli or whatever you have. Any scrambled egg dish can be prepared ahead of time and reheated in the microwave too. Lunch and dinner should center around servings of lean protein combined with lots of raw/lightly steamed vegetables. A big fat dark green salad with all kinds of chopped veggies and a homemade dressing is the best! You can add fruit and nuts to this salad for a gourmet treat. Aim for one of these alkaline feasts a day (see recipe article in this edition). Snacks can be in the form of protein shakes, raw veggies dipped in homemade dressing or fruit and nuts.

Alkaline liquids exist also. Some people make a habit out of waking up and drinking a glass of water with a little bit of lemon or lime squeezed in. That may sound counterintuitive since citrus fruit is considered acidic. Well, before digestion it is acidic, but by the time it hits the blood stream it leaves an alkaline ash. Crazy but true. Any “green drink” or freshly made vegetable juice will be great. And mixing the vitamin packets called EmergnC in water will also alkalize. It is really nice to use any of the above drink ideas in combination with a meal that you know is probably too acidic. At least, you can help neutralize the damage. Well, except for downing your typical can of soda. It takes 25 glasses of alkaline water to neutralize that!

But, what about post-workout drinks? I mean it seems pretty logical that you finish workouts in an acidic state. Actually any stress on the body, including emotional stress causes acidity. Unfortunately commercial replenishment drinks will be acidic, so some athletes choose to make another protein shake and add fresh squeezed juice, honey or some carbo pro in order to get enough post workout carbs. Or slamming some “green drink” alongside the commercial product can help.

I am sure that I didn’t surprise you that Nature’s foods are mostly alkaline. Knowing this should help any athlete in making deeper commitments to eating whole food with a strong emphasis on produce at each meal. Just remember too, that the act of training causes extra imbalances and a whole lot of destruction cellularly. If you want the best chance at recovery, a stronger immune system, low levels of inflammation and a body free of disease, then think alkaline!

These way cool charts are from Lots of great articles in the article section!

Tuesday, January 19, 2010

Hills, the uphill battle.

I think that most people are aware that here is Utah, we are not hurting for hills to run. Yet, the question still remains, "Should I run hills in training? If so, how much, what pace, how steep, how often?" It is clear that some of you who run have no choice but to run hills based on where you live or work. In a nutshell, hills are good. Actually, hills play a vital role in run training especially if you don't spend much time in the weight room. But, just like any other part of training, too much or incorrect application can backfire. But, it is time to clear up a couple things so that everyone can use those hills their advantage in their quest for fitness and faster times. Here are two important uses of hill.

Long Slow Hills

To build strength.

Keep this kind of workout as close to conversation pace as possible. It is okay to keep it slow. The goal is to do about 30 minutes worth of going up during a 60-90 minute long run. The only time to consider running this hard is if you are substituting a hard flat tempo day with this hill workout.

You will, no doubt, come across different grades of steepness when you run that long. That is just fine, but the most productive hills are still shallow enough to run up. When it is too steep for too long, then the difficulty gets in the way of the run specific strength work. It is common knowledge that there are some hills that you can power walk faster than you can run, but stay disciplined! You are trying to train your run specific muscle groups so keep running and mix those tougher hills in with some that are more moderate in grade.

When and how often?
Doing this kind of workout once a week pretty much all year is a great idea. Doing this one too often will be too taxing though so more is not always better here. If your legs start feeling heavy all the time then that is an indicator of too much. On the other hand, the only times to let it go completely would be during recovery periods before your most important races/events or during that initial off season period where you are trying to really kick back and relax.

In the summer, when the trails are wide open and lead upward straight into the blue Utah sky, it is easy to find enough long hills for this workout. You might have to be more creative when most of those trails are inaccesible in winter, but don't give up because winter is a perfect time to run long hills. If you are an ultra distance trail runner, then you obviously will walk more of those uphills than stated above and just flat out be doing them more often and for longer.

Also,when on trails, take the opportunity to really run fast down the hill where possible. Make sure to read this blog article on downhill running

Short Fast Hills

To build speed, strength and power

5-10 fast Sprints of 15-30 seconds long with a walk down as rest.

Very steep! Like the kind of steep that you really could power walk faster.

When and how often:
This is a great workout to do throughout the year. Some people will throw in 5 or so hill sprints at the end of a 60-90 run to stimulate the fast twitch fibers. Another place to put it is after doing some once a week short sprints on a track when you are already working on your fast twitch fibers (you could even use stadium stairs for this if they are a long enough set). If you do this, then shorten your speedwork session a bit. If you want to know more about a speed session, read this speedwork post. And there are those who like to use this workout just towards the end of race prep period to sharpen the saw so to speak. Either way, once a week IS PLENTY!!

Always take plenty of rest in between these sprints by walking down the hill. You should start the next one only when you feel recovered. If your legs are a bit tired, then do less. These are a bit tougher to do on a rough trail. You will want good footing for sure.

So there are some ideas on how to use hills to your advantage. Hills are great to build strength, speed and power. Happy climbing!

Monday, January 11, 2010

Trim to Fit Orthotics, Heaven Sent Pain Relievers or Glorified Sock Liners?

By Seth Wold:

The blessings of being young.

After running throughout my high school and college years without orthotic support I was pretty confident that my musculoskeletal system was in great alignment. I had been fortunate enough to have very few injuries and my feet felt OK at the end of my workouts. Then I began working at the Salt Lake Running Company. I was trained by my fellow staff members on a variety of topics, including trim to fit orthotics, aka-inserts. I tried each one on, but I didn’t feel like I needed any of them to help my run, after all I had just won the first marathon I competed in.

The years catch up

After working at the running company, I was amazed how many of the customers absolutely loved their inserts and attributed their great health to the orthotics. I thought, "well I know the orthotics work for everyone who pronates, but I am a neutral runner. " Then my battle with IT Band syndrome heated up again. I was icing it, massaging it, stretching it (only after my muscles were warm) and strengthening it just as I had in high school and college. For a decade I thought that having an inflamed IT Band is just part of being a distance runner and that every once in a while it is bound to flare up and hurt horribly. But this time the IT Band just wasn’t healing quickly enough. I would have to stop and massage the IT Band on any run over 6 miles long and when I returned home I could hardly bend my knee without a pain shooting up my leg.

Simple Relief in "over the counter" orthotic inserts!

I got desperate. I tried a trim to fit Green Superfeet orthotic insert in my running shoes and a Powerstep Pinnacle orthotic insert in my work shoes. The Full Volume arch on the Powerstep felt best for my foot while walking/standing, while the Green Superfeet’s wide heel cup fit great on my foot while running. I decided to take the insert out on a 16 mile run, the longest run I had run in months of training. I didn’t hurt! I thought, "Well maybe I was just on top of it today, but after the run it is bound to kill." To my surprise, my knee post-run felt better than it did before the run. I continued with the icing, massage, and stretching routine, and my knee began to heal more quickly than it ever had in college. I learned that runners shouldn’t have terrible pain while running, huh imagine that. Suddenly I realized how much trim to fit orthotics/inserts benefit every runner, whether they pronate, supinate, or run with a neutral gate.

The economic no-brainer

Why "over the counter" trim to fit orthotics? The price of custom orthotics can range from $200-$1000+ while the trim to fit orthotic inserts range from $20-$45. Custom orthotics are great, but they wear out just like the trim to fit orthotics. Also the trim to fit orthotics carried at the Salt Lake Running Company are made with polypropylene semi-flexible plastic that gives proper support to the heel and ankle while allowing the foot and ankle to naturally absorb the shock caused by running.

Why doesn't every shoe have these kinds of orthotic inserts?

Why don’t my awesome running shoes already have an orthotic built in? The insole of the shoe, where the orthotic is placed, is a sock liner (Low density EVA cushion which is there to cover the seams and give a plush initial feel to the shoe during the try on process). If Saucony was to incorporate an orthotic insert into the midsole of the Progrid Ride, then only neutral people who like the Saucony Progrid Ride already and whose feet were shaped like the orthotic would like the shoe. Then Saucony would have to produce ten different versions of the Saucony Progrid Ride to fit their customer’s needs. This would be way too many shoes for us to carry, so they instead make great running shoes with removable sockliners so that each customer can choose the most comfortable, best fitting orthotics to place in their great running shoes.

Cushioned orthotic inserts

Are there any cushioned orthotics? Yes, the Montrail Enduro-Sole and Powerstep Pinnacle orthotics are both covered with a softer material which helps them feel softer underfoot. Althouth Superfeet, Downunders, and Powerstep Original feel more firm initially, they also offer great cushioning with high density EVA or similar materials. The best cushioning for running is actually built into each of our heels. The heel when properly fitted into an orthotic will be cupped causing the fat to remain under the heel bone during your runs. This offers the best cushioning and any of the trim to fit Orthotics at the Salt Lake Running Company will have this fit when properly matched up to each person.

Experiment of one

If you are, like I was, a skeptic on the benefits of "over the counter" orthotic inserts, I encourage you to give them a try for 30 days. You will then be able to say for yourself how the orthotics felt to you. If they work for you, then that will mean many years of far less injuries and happy running. So make sure to give them an initial try next time you're in for some new shoes. And don’t forget to enjoy Running.

AMEN SETH!!! I know lots of people who swear by the orthotic inserts, including me. Similar story. I ran for about 12 years with lower leg pain and constant low grade shin splints(that were sometimes not so low grade) before trying a pair of these. All my lower leg pain and shin splints went away quickly and has NEVER returned for the last 12-13 YEARS. Three cheers for orthotic inserts!

Deb out!