At the Athlete’s Foot in Stone Oak, you’ll find the best selection of running shoes in San Antonio. Shoes built for comfort, style and performance. Just as importantly, you’ll walk away with running shoes that really fit. Our unique personalized Fit Print or Gait Analysis service measures the pressure points in your feet to ensure the best possible fit.

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Brooks Ghost 5

The Brooks Ghost 5 is new and improved from its predecessor the Ghost 4 (Editors Choice in Runners World).

Consistent Lateral Ground Contact

• Removed lateral shank (i.e., DRB
Accel) creating a smoother transition
and ride.

• More cushioning throughout the
entire foot strike.

• Creates a balanced ride through the
mid-foot.

Moved Heel in 3mm 

• Reduces excess material behind the
heel that is not being engaged.


• Reduces excess weight and creates a
smoother lay down.

Extended Caterpillar Crash Pad

Extended Caterpillar construction
through midfoot further enhancing a
smoother transition.

Cohesive Crash Pad 

Designed more foam in between the
pods in the crash pad. This allows the
crash pad to act as a singular unit and
decouple from the outsole creating a
more predictable and thus more
comfortable landing.

Omni Groves 
Multi directional Omni Rubber Grooves
break up the outsole lugs to enhance
forefoot flexibility, reduce rubber weight,
and promote natural forefoot motion.

Adjustable Eyestay 

Create a more customizable fit by
incorporating stretch into the eyestay
that accommodates more foot shapes.

With all the improvements to the new Ghost 5 this update should be a shoe in for the next Runners World Editors Choice. 

Posted by on 1st May, 2012 | Comments | Trackbacks | Permalink
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Asics Gel-Excel33

From top to bottom , the new Gel-Excel33 is constructed with premium features that maximize performance while minimizing weight.  Asics' new innovative midsole construction layers SpEVA, Solyte, and visible Gel Cushioning System Technology for excellent shock attenuation.  Complimented by Guidance Line and decoupled tooling keeps foot movement more neutral.  But what really sets the Gel-Excel33 apart is the newest evolution of Propulsion Trusstic, for improved efficiency and a go-fast feel appropriate for underpronators to mild overpronators.     

Weight
Men's: 9.9 oz
Women's 7.9 oz

Retail $119.99
Available  now at The Athlete's Foot

Posted by on 26th April, 2012 | Comments | Trackbacks | Permalink
Tags: 10mm heel to toe drop, 10mm offset, 78249, 78258, 78232, the athlete's foot san antonio, Asics, Gel-Excel33, new asics, 33 collection, asics 33 series, asics 33 collection

Saucony Kinvara 3

Kinvara 3   $99.99
Available at The Athlete's Foot Now!

Posted by on 26th April, 2012 | Comments | Trackbacks | Permalink
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Accessorize your Baby Jogger

Liquid Holster - The Ultimate Self-Leveling Drink Holder
When you're a mom, you generally have your hands full, so the LIQUID HOLSTER® would like to give you a ‘hand'! A LIQUID HOLSTER® on your stroller will free up your hands to push your precious cargo. The LIQUID HOLSTER® clamps easily around your buggy handle bar and takes up to an 800ml (27 fluid ounces) bottle and also most coffee or takeaway cups (with lids).

It also means you have a convenient place to keep your drink, rather than putting in the bottom of the stroller or your diaper bag - only to find that it has leaked & ruined your cell phone and causing all sorts of inconveniences! So, buy a LIQUID HOLSTER® now for you and your walking buddy and have your drink - right there! (Available in white, black or grey).

Because of the unique patented self levelling system, (if installed as recommended), your drink stays level and reduces the chances of spillages.

Baby Jogger Child Tray
The Baby Jogger Child Tray features a convenient baby cup holder and a durable easy to clean surface.  The tray detaches on one side and swivels allowing for easy access when putting a child in the jogger or when taking them out.

Posted by on 13th March, 2012 | Comments | Trackbacks | Permalink
Tags: baby jogger, baby jogger accessories, baby jogger attachments, cup holder, tray, liquid holster, the ultimate self-leveling drink holder, child tray, baby stroller, jogging stroller

Jogging Strollers

Baby Jogger Summit XC

Color: Red/BlackRetail $399.99

The Summit XC provides exceptional performance and maneuverability on any terrain. Equipped with one of a kind all wheel suspension, this stroller will go anywhere!   

Baby Jogger | Summit XC | $399.99

Overview Video

Patented Quick-Fold Technology - allows you to fold your stroller in one simple step

Unique patented all-wheel independent suspension offers the smoothest ride on the block

Hand-operated rear drum brakes for increased control on hilly terrain

Swivel front wheel can lock into place for exercise purposes

16" rear and 12" front quick-release pneumatic tires for all-terrain capabilities

Adjustable multi-position sun canopy with clear view windows and side ventilation panels

Adjustable padded seat recline to a near flat position with a vented seat top and retractable weather cover

Patented universal accessory mounting bracket

Extended handlebar with wipe-clean grip

Adjustable five-point safety harness with shoulder pads

Seat back storage compartment and large under seat storage basket

Rear parking brake

75 lb. weight capacity on single jogging stroller

Baby Jogger’s patented Quick-Fold Technology makes it the easiest, one-step folding system in the world. No other baby stroller folds as quickly or as easily. Other strollers may fold in a few steps, but only Baby Jogger's Quick-Fold Technology allows our strollers to fold with the simple lift of a strap for easy transport and storage.

Baby Jogger F.I.T. | For Immediate Training

Color: Slate/Black Retail $299.99

Color: Slate/BlackRetail $299.99

The F.I.T. jogger is a light weight, easy to use jogging stroller that is perfect for parents looking to take their fitness routine to the next level.  

Overview Video

Patented Quick-Fold Technology - allows you to fold your stroller in one simple step

Hand caliper brake for more responsive braking power and added control on hilly terrain

16" molded polymer quick-release pneumatic wheels

Padded reclining seat with a vented seat top and retractable weather cover

Patented universal accessory mounting bracket – accessorize your stroller with ease

Ergonomic handlebar with wipe-clean grip

Large multi-position “no pinch” sun canopy with peek-a-boo window

Seat back storage compartment and large under seat storage basket

Adjustable 5-point safety harness with shoulder pads

Rear parking brake

75 lb. weight capacity on stroller

Specification	Description
Best use	Casual 1 75 pounds Yes Yes No Yes 44.5 x 44 x 27.5 inches (With wheels on) 33.5 x 27.5 x 12.5 inches 16 inches 16 inches 24 lbs. 10 oz. 75 pounds
Seating capacity
Weight capacity (lbs)
Running brake
Parking brake
Adjustable handle
Reclinable seat(s)
Dimensions
Folded dimensions
Front wheel diameter (in.)
Rear wheel diameter (in.)
Weight
Capacity

Baby Jogger’s patented Quick-Fold Technology makes it the easiest, one-step folding system in the world. No other baby stroller folds as quickly or as easily. Other strollers may fold in a few steps, but only Baby Jogger's Quick-Fold Technology allows our strollers to fold with the simple lift of a strap for easy transport and storage.

Posted by on 21st February, 2012 | Comments | Trackbacks | Permalink
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Women's Nike Zoom Rival D 6 are now here

Women's Nike Zoom Rival D 6

A versatile entry-level spike for events ranging from 400M to 5000M.


UPPER: Lightweight mesh with 3D screen application in the midfoot delivers a great fit and a seamless feel.


MIDSOLE: Compression molded Phylon midsole foam delivers a smooth, responsive ride from heel to forefoot.


OUTSOLE: Durable rubber outsole combined with a forefoot Pebax® plate with 6-spike receptacles provides excellent traction on a variety of different surfaces.

Posted by on 14th February, 2012 | Comments | Trackbacks | Permalink
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Nike Zoom Matumbo Distance Track Spikes now in stock

Nike Zoom Matumbo

UPPER: High strength Flywire technology works to minimize overlays and lock the shoe to the foot.

MIDSOLE: New lightweight Flashlon midsole foam provides great arch support and protection over any distance.

OUTSOLE: Horseshoe Pebax® plate with four replaceable, Omni-Lite compression pins. New sharkskin heel pad for added traction.

Nike's lightest distance spike (3.4 oz, size 9) ever made for the very best distance runners in the world.   Ideal for events up to 10,000m.  Includes eight 1/4" needle spikes, shoe bag, and a spike wrench.

Note: This spike is intended to be sold as two different colors in a pair. (right foot orange w/purple, left foot purple w/orange).

Nike Zoom Matumbo retails at The Athlete's Foot for $109.99

Posted by on 14th February, 2012 | Comments | Trackbacks | Permalink
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Track Spike Discount Days: February 17-March 2

Have your student-athletes bring in their student ID's to The Athlete's Foot and they will receive 15% off all purchases, including our selection of track spikes. 

We will have spikes ranging from sprint distances (100-400 meters & hurdles) through long distance (up to 5,000 meters) to cover all of your racers' track needs.

Discount days last from Friday, February 15 - Friday, March 2.  Applicable only for current student-athletes.

Posted by on 10th February, 2012 | Comments | Trackbacks | Permalink
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New model: Asics Gel-Cirrus33

The Gel-Cirrus33 debuts as the flagship model to the "33 by ASICS" Collection.  With the largest volume of Gel Cushioning System Technology ever, the Gel-Cirrus33 sets a new standard for cushioning in the lightweight performance category.

The Asics Gel-Cirrus33 retails at The Athlete's Foot for $149.99

Women's Asics Gel-Cirrus33

Men's Asics Gel-Cirrus33

Posted by on 9th February, 2012 | Comments | Trackbacks | Permalink
Tags: gel cirrus33, 78232, the athlete's foot san antonio, 33 joints in the foot, asics 33 collection, asics 33 collection, 10mm drop, 10mm heel to toe drop, neutral cushioning, most gel in an asics shoe, softest asics shoe, cirrus 33, cirrus33, asics cirrus 33, asics gel cirrus33

New for the trail: Brooks Cascadia 7

Designed from the ground up, the Cascadia 7 defines what a trail shoe should be: rugged without sacrificing runnability. Infused with Brooks technology and a bit of insight from ultrarunner Scott Jurek, this amazing piece of equipment features an asymmetric upper that anatomically wraps the foot with conforming materials, a ballistic rock shield and toe protector for dicey terrain, and four-point pivot posts that act like a suspension system for your feet. Top it off with an intuitive lug pattern and this trailblazer is ready to tackle even the toughest terrain.

The Cascadia 7 is a versatile, durable trail shoe that is capable of handling any trail in the San Antonio area, from the flats at Eisenhower Park to the boulders at Government Canyon to the loose rocks and technical trails of Bandera Hill Country State Natural Area.

The Brooks Cascadia 7 retails at The Athlete's Foot for $109.99

Men's Brooks Cascadia 7

Men's Brooks Cascadia 7 Bottom Tread

Posted by on 9th February, 2012 | Comments | Trackbacks | Permalink
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New Arrival: Asics Gel Noosa Tri 7

Designed for quick transitions, maximum breathability, and a lightweight, stable ride, the Noosa hails from "Down Under" to the U.S. for it's second installment. 

The Asics Gel-Noosa Tri 7 retails at The Athlete's Foot for $119.99

Men's Asics Gel-Noosa Tri 7

Women's Asics Gel-Noosa Tri 7

Posted by on 2nd February, 2012 | Comments | Trackbacks | Permalink
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New Brooks Pure Flow Color

Men's Brooks Pure Flow in White/Orange

Women's Brooks Pure Flow White/Purple

Posted by on 31st January, 2012 | Comments | Trackbacks | Permalink
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Saucony Guide 5 Wins Editor's Choice

Talk about a weight loss program:  The Guide 5 shed almost two ounces from its previous version, but didn't lose a shred of cushioning while keeping all of its stability features.  Saucony got more with less by lowering the heel to toe drop by 2 mm and using lighter rubber on the shoe's outsole.  "This was the lightest Saucony I've ever tested, yet it was easily the most comfortable," says Mariliz Killeen, 45 an Allentown, Pennsylvania, wear tester who's run in the past three versions of the Guide for us.  "When I hold the Guide 4 and the Guide 5 in my hands , the Guide 5 is noticeably lighter."  The one complaint we heard most from a number of testers: shoelaces that are too long.  

Women's Saucony Guide 5

Men's Saucony Guide 5

Exclusive Shoe Lab Report  ----> Does heel-to-toe drop matter?

AS NOTED ABOVE, Saucony lowered the guide's heel height, and in the process lowered its heel-to-toe drop from 10 mm to 8.8 mm.  (Heel-to-toe drop is the difference between heel and forefoot height; most shoes have a 12 mm difference.)  Many minimal shoe makers are doing the same.  To find out how this may affect you, our Shoe Lab built four pairs of shoes,  with heel drops from 17 mm to 1mm.  The strides of the testers who ran in the shoes were mostly unchanged, though there was a slight 4% weight shift to the forefoot in the lowest heels.  Also, runners' lower legs worked harder as drops decreased.  Our take:  A lower heel may help turn you into a forefoot striker, but you'll need to transition slowly. 

Posted by on 31st January, 2012 | Comments | Trackbacks | Permalink
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Trance 11 Wins Editor's Choice

"OOH LA LA! "  That's Cheryl Miller, an 80 mile a week runner from East Lansing, gushing about the Trance 11.  "I felt as if I were running on clouds."  Miller isn't our only smitten wear-tester: 26 of 29 rated this shoe above average or better.  Credit the rave notices to smart cushioning.  Brooks essentially has made three different versions of the Trance, each with a varying amount of foam density in the midsole.  The women's version uses the softest, lowest desity amount because women have lower body masses and do not need a thick, firm sole.  By contrast, there's a firmer version for midsize guys (men up to size 10.5 foot), and the even-bigger guys get the firmest, most dense foam of all.  The result?  Each pair of the Trance feels like it's made just for you. Because, in a way, it is.  

Men's Brooks Trance 11

Women's Brooks Trance 11

All information was taken from Runner's World - March 2012 edition.

Posted by on 31st January, 2012 | Comments | Trackbacks | Permalink
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Running for Women program to launch March 12

Have you ever wanted to be a runner, but thought it was impossible?

This physician-developed RUN/WALK program provides a safe, gradual, and FUN way to exercise for women of all ages and fitness levels.   You get the structure of a training plan with the support and motivation of a group.  We encourage women to exercise at their own comfortable pace.  You no longer have to be intimidated by running!


Click here for more information!

Posted by on 24th January, 2012 | Comments | Trackbacks | Permalink
Tags: coaching for women, running class, shoe clinic, brooks running, 5K running class for women, couch to 5K, 5K, women's running classes, women's running program, running for women san antonio, RFW, Karey Zufelt, the athlete's foot, the athlete's foot san antonio, brooks, running for women, women, run, running, San Antonio

Brooks Ravenna 3 is here!

Perfectly bridging the gap between Neutral and Support, the Ravenna 3 hits the sweet spot for a large number of runners. With a new last and adjustable midfoot saddle, expect a close fit that provides just the right amount of support for mild pronation. Underfoot features include Flextra technology, which offers optimal stiffness during the propulsion phase, and enhanced Omega Flex Grooves for more flexibility. 

Weight:

Men's: 11.1 oz      (previous edition: 10.8 oz)

Womens: 9.1 oz    (previous edition: 9.0 oz)

The Brooks Ravenna 3 retails at The Athlete's Foot for $99.99

Posted by on 19th January, 2012 | Comments | Trackbacks | Permalink
Tags: 78249, 78258, 78232, guidance, light stability, San Antonio, The Athlete's Foot San Antonio, brooks shoes 2012, dna, brooks dna, brooks ravenna 3, ravenna 3, brooks ravenna, brooks

New colors available: Women's Saucony Triumph 9 & Saucony Guide 5

Saucony Triumph 9

The all new Saucony Triumph 9 has been completely redesigned to give runners a brand new, truly unique perspective on running.  With it's unconventional change from the standard 12mm heel-to-toe ratio down to 8mm, runners experience much better weight distribution and a more efficient, flexible gait cycle without having to fully transition to a more minimalist platform of 4mm or 0mm heel drop.  

Saucony Guide 5
Saucony's go-to training shoe for runners seeking lightweight stability, the Guide 5 arrives a full 1.5 oz. lighter than its predecessor version. ProGrid foam running from heel to toe provides the ideal blend of cushion and responsiveness.

Posted by on 11th January, 2012 | Comments | Trackbacks | Permalink
Tags: winter running, San Antonio, running, running shoes san antonio, Saucony, PowerGrid, Guide 5, Triumph 9

Top 10 Questions Asked by Beginning Runners

Article Summary:  

This article was written to answer the most common questions asked by new runners, and by people returning to running after a layoff of at least a few years.

Question:  How long should my first runs be?
Answer:  During the first week, 15 minutes is plenty. After that, your goal should be to increase the time very gradually.

Question:  What should I do if I can’t run non-stop for 15 minutes?
Answer:  Don’t feel badly. In the beginning, most people have trouble running for even a few minutes. In other words, you’re normal! I suggest the following training plan.

Question:  How often should I run?
Answer:  For beginners, I recommend three or four days a week. I also recommend alternating between running and rest days. This will give your body time to recover and adapt to the stresses you’re giving it.

Question:  How far should my runs be?
Answer:  I intentionally avoid mentioning distance in this plan because if you focus on distance, you’ll likely also start focusing on speed. In the beginning, you should avoid an emphasis on speed because too fast too soon can lead to injury.

Question:  How fast should I be running?
Answer:  You should be able to comfortably carry on a conversation and you should not be out of breath. This is, for some people, a hard guideline to follow because they feel as though they are running too slow. If that’s you, please remember that in the beginning part of your running career it’s vital that you focus on a pace that is comfortable. Why? Because, without getting into the science of it, running too fast too early does not build the proper cardiovascular improvements you need to be a successful runner. So, take your time and enjoy yourself!

Question: I’m afraid I won’t be able to stick with the plan – how do I stay motivated?
Answer:

1. Sign up for a race. Do it now! Having a race goal (and race fees!) on the line will be a powerful source of motivation. I guarantee it.
2. Run with a partner. And promise to get each other through the rough patches. Neither of you will want to let the other down.
3. Focus strongly on getting through the first three weeks. It takes roughly three weeks to establish a habit. If you can get past the first three weeks, your mind and body will find it much easier after that.
4. Don’t overdo it. Running too fast, too far or too often in the beginning can burn you out, make you sore or get you injured and none of those things are very motivating.
5. If you are taking up running to lose pounds, try not to focus solely on weight loss. This is because especially in the beginning of your running career you will likely gain some weight due to muscle growth – a very good thing because muscles burn fat. To get your attention away from the scale, take tape measurements and photos of your body every few weeks. You’ll be happy to see the inches dropping even if the pounds don’t initially follow suit.
6. Journal your experiences in a running blog or on a forum and connect with other runners for support. You’ll be amazed at just how much support you’ll get!
7. Remind yourself often that at the end of the program you’ll be fitter, thinner and will be able to run for non-stop for an hour!

Question: How do I know if I’m running correctly?
Answer: This is a wise, common question among beginners. Unfortunately the answers are often not as good as the question. Beginners are often told to run in a manner that feels “natural”. I have a very different opinion. I believe that, for many of us, “natural” doesn’t always mean correct. If you doubt this, ask yourself why it is often said that 50 to 60% of runners are injured every year (please don’t ask me to quote sources!).

In the past, many experts told runners to land on their heels and roll forward toward their toes. As I see it, the problem with landing on your heels is that it means your foot is landing ahead of your body – your feet are acting like brakes. And this, in my opinion, can lead to all kinds of problems.

Thankfully, I am noticing many sources on the web starting to convey a different message – that landing on our mid/forefoot is the way humans are supposed to land. I recommend you check out the ChiRunning and Pose Running – two methods that teach similar ideas. I have personally had a great deal of success using the ChiRunning technique.

You may also want to spend some time reading up on barefoot running. Finally, you might ask yourself why most of the top distance runners on the planet do not land on their heels.

My long-winded answer is over but I’d like to leave you with two messages. First, that this is the time to figure out how to run correctly. After the beginner part of your running career, it is more difficult to change how you run. Second, that you should research this question until you are satisfied you have the right answer. You might start with searches on running form, running technique, or running mechanics.  Derek Brehm @ The Athlete's Foot San Antonio is in the process of becoming a ChiRunning instructor and is currently offering free instruction.  Call 210-403-2413 to schedule a lesson.  

Question: Should I stretch?
Answer: Only a few years ago, the answer from just about anyone you asked would have been an absolute “yes!”. But more recent research has been telling us other things:

1. Stretching before running may actually be bad for you. It may lead to injury.
2. It is better to warm up slowly (e.g. by starting out walking) than to stretch before you run.
3. Stretching after five minutes of easy running is more advisable than stretching before running.
4. Stretching after you run is always a good thing.
5. Doing stretching as a standalone activity (e.g. taking up Yoga) can be extremely beneficial to runners.

Complete Running Network has got more great information on stretching here and here.

Question:  Should I change how I eat now that I’m running?
Answer:  For beginning runners running under an hour a day, nutrition is not a big issue. You really do not need to add anything special to your diet. That said, if your nutritional habits were poor before you started running, this is a good time to fix them. Water is a runner’s best friend. Drink water before and after you run.

Question: I am taking up running to lose weight – how much can I expect to lose?
Answer: Ahhh, the age-old question. There are many factors to consider. I could/should write a book (hmmm…). For now, here are a few things for you to think about:

1. Running is at the top of the list of activities for the number of calories it burns so you’ve made a good choice including it in your weight loss strategy.
2. Many runners don’t lose weight because they reward themselves for running by eating more or binging. So, rewards are sometimes not very rewarding in the long term.
3. While you are likely to lose weight running 30 or so minutes three times a week, more pronounced weight loss usually doesn’t happen until you are running more frequently and for longer durations. The message: Stick it through as a beginner and you’ll reap the benefits in much greater quantity for the rest of your running career.

Here is a link to The Athlete's Foot San Antonio's running group.


Writen By: Mark Locchelli

Posted by on 5th January, 2012 | Comments | Trackbacks | Permalink
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New Year's Resolution Running Group starts tomorrow!

Stick to your resolution this year and join our running group!  It will be a great way to meet with other runners of various skill levels in a no-pressure, welcoming environment. 

Tuesdays at 6pm: Join us for a 2-3-mile run.

Thursdays at 6pm: Join us for a 4-5-mile run.

Click here for more information.

Posted by on 2nd January, 2012 | Comments | Trackbacks | Permalink
Tags: running shoes san antonio, 78258, training tips, Resolution, 2012, New Year's, group run, group runs, training, 78232, Stone Oak, running group, Run, running, San Antonio

Register for Muddy Mayhem by midnight and get FREE SWAG!

REGISTER BEFORE JANUARY 1st AND RECEIVE A TECH BAG WITH HYDRATION BOTTLE AND BROOKS SWAG

Posted by on 31st December, 2011 | Comments | Trackbacks | Permalink
Tags: mud run in san antonio, mud run san antonio, the athletes foot muddy mayhem, mud run, The Athlete's Foot San Antonio, Muddy Mayhem 2012, Muddy Mayhem, mud run, Brooks swag, tech bag, water bottle, 78232, 78258

New Year's Resolution Running Group starts Tuesday!

Stick to your resolution this year and join our running group!    It will be a great way to meet with other runners of various skill levels in a no-pressure, welcoming environment. 

Tuesdays at 6pm: Join us for a 2-3-mile run.

Thursdays at 6pm: Join us for a 4-5-mile run.

Click here for more information.

Posted by on 30th December, 2011 | Comments | Trackbacks | Permalink
Tags: running shoes san antonio, 78258, training tips, Resolution, 2012, New Year's, group run, group runs, training, 78232, Stone Oak, running group, Run, running, San Antonio

How to Breathe When Running

Out of Breath?

It’s important to remember that, if you run out of breath, become dizzy or nauseous, it means you are not taking in enough oxygen for the speed you are running. Generally speaking, this means you must either adjust your speed, or the amount of air you take into your lungs. The tips below keep those two strategies in mind.

7 Key Breathing Tips

1. Try slowing down before attempting to change your breathing.
2. Focus on longer, deeper breaths.
3. Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).
4. Focus on exhaling more fully. This will remove more CO 2 (Carbon Dioxide) and allow for deeper inhalations of O 2 (Oxygen).
5. Allow air to enter through both the nose and mouth. This will allow for maximum O 2 intake.
6. Aim to take three footsteps for every inhale, and two footsteps for every exhale (3:2 ratio). A good descriptions of this can be found on Military.com:
   Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.
   
   For those wanting more explanation about step to breath ratios, another article – based on the Daniel’s Running Formula – can be found at this link on proper breathing while running
7. One last thing – try not to over-think your breathing! It’s best to try to slow down, relax, and let yourself fall into your body’s natural rhythm.

Following these tips should make breathing easier, and your runs more enjoyable. For you audio/visual learners, I’ve included two very good video clips which cover much of what I’ve described above.

How to Breathe When Running -- powered by http://www.livestrong.com

Posted by Mark Iocchelli  Filed Under: Our Best Running Articles , Running Tips

Posted by on 26th December, 2011 | Comments | Trackbacks | Permalink
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Asics Blur 33 now in stock!

ASICS’ GEL-Blur33 is inspired by the fact that there are 33 joints in the foot. This shoe is designed to work in conjunction with those 33 joints, encouraging a more natural foot movement all the while providing comfort, cushioning and flexibility. The GEL-Blur33 is a lightweight, every day running shoe that provides cushioning through ASICS proprietary GEL® material, improved comfort with a no-sew upper, and enhanced flexibility with its five outsole flex grooves.

An everyday running shoe that promotes natural foot movement, this lightweight shoe is perfect for runners who enjoy superior cushioning, flexibility and the comfort of a breathable mesh upper.

• AHAR®
  Acronym for ASICS® High Abrasion Rubber. Placed in critical areas of the outsole for exceptional durability.
• California Slip Lasting
  For stability and comfort. Upper is stitched around a canvas or EVA board and directly attached to the midsole.
• ComforDry™ Sockliner
  Provides cushioning performance and anti-odor properties for a cooler, drier, healthier environment.
• Open Mesh Upper
  Provides excellent comfort and breathability.
• Rearfoot GEL® Cushioning System
  Attenuates shock during impact phase and allows for a smooth transition to midstance.
• Reflectivity
  Contains reflective materials designed to enhance visibility during low light hours.
• Solyte® Midsole Material
  A lighter weight midsole compound than ASICS’ standard EVA and SpEVA®. Also features enhanced cushioning and durability.

Posted by on 19th December, 2011 | Comments | Trackbacks | Permalink
Tags: The Athlete's Foot, San Antonio, Blur 33, Asics, natural, neutral, 10mm toe drop, Gel Blur 33

New Asics shoes for 2012 have arrived!

New model: Asics Gel Kayano 18

Year in and year out, Asics find ways to make this perennial favorite better and lighter. In its 18th year, the GEL-Kayano® features a new external Heel Clutching System™ and stretch mesh Biomorphic Fit® Upper for improved comfort, while the new Dynamic DuoMax® Support System and lightweight AHAR® outsole ensure a lightweight, stable ride.

• Guidance Line™
  Vertical flex groove decouples the tooling along the line of progression for enhanced gait efficiency.
• Gender Specific Forefoot Cushioning
  A top layer of injected Solyte® provides a cushioned platform feel in the forefoot. Women's models feature a lower density for improved cushioning and forefoot comfort.
• Plus 3™
  3mm of additional height on women's models helps relieve achilles tension.
• Gender Specific Space Trusstic System®
  Recognizes the normal periodic changes in the shape of the woman's arch and provides for the controlled deformation of the arch into the space within the system.
• Soft Top DuoMax®
  A next generation DuoMax® system provides greater comfort and enhances gait efficiency.

New model: Asics GT-2170

Long cherished for its fit, ride and stability, the GT-2000™ series just keeps getting better. Weight reduction combined with a larger Rearfoot GEL® Cushioning System improves an already stellar ride, and makes the GT-2170™ the lightest model in its storied history.

• Guidance Line™
  Vertical flex groove decouples the tooling along the line of progression for enhanced gait efficiency.
• Space Trusstic System®
  This midfoot stabilizer creates a pocket between the Trusstic System® device and the midsole, allowing for controlled midsole deformation and more efficient foot function.
• Discrete Eyelets
  Independently placed eyelets disburse lace tension, creating a customized fitting environment and enhanced upper comfort.
• Dual Density Solyte® Lasting
  Employs different densities of Solyte® lasting material in heel and forefoot for improved comfort.

New men's color: Asics Nimbus 13

Posted by on 16th December, 2011 | Comments | Trackbacks | Permalink
Tags: San Antonio, running, Run, neutral, Stone Oak, stability, Asics, Gel, Kayano, 2170, Nimbus 13

Muddy Mayhem case study by Active.com

Case Study: Muddy Mayhem, San Antonio

Background
It’s no coincidence that Derek Brehm’s event is called Muddy Mayhem. It takes place on a San Antonio farm within city limits – his parents’ – and the 5K chip-timed course includes a 50- x 60-foot water/mud pit that’s 2-feet deep, plus a 30- x 40-foot mud crawl with military-style roping across it. There are also bales of hay to hurdle over and water hoses shooting at folks near the finish line. Afterward, there’s food, music and much washing off of mud. The first Muddy Mayhem, held April 23, 2011, had nearly 1000 participants. We caught up with Derek recently to ask him how he kept from getting stuck in the mire as a first-time race director.

Other than for the fun of it all, why does Muddy Mayhem exist?
As the owner of an Athlete’s Foot store, it’s important to me to give back to the community. Proceeds from the event go to the Wounded Warrior Project, which helps wounded soldiers and their families. But of course, Muddy Mayhem helps promote the store, which is a franchise. Of all the Athlete’s Foot franchises, only three or four promote running activities. 

What are your plans for the future in terms of this event? 
This year’s event featured six obstacles in the course; next year’s, scheduled for April 14, 2012, will have more obstacles and we’ll make it more competitive, running-wise. 

What made you decide on Active?
I’d hired a race director who had sponsored road races before and he referred me to Active Network because he uses them for his races. I’d also been familiar with Active through ESPN radio. We wanted to keep costs down and didn’t want to do a big, elaborate website with credit card purchases and all that. The convenience of online registration with Active.com was a great option. You can do it all online. We did look at another, local, company but Active was easier and the Active.com site offers so much other information people have an interest in. 

What do you think of the exposure your event got via Active.com? 

Active.com’s listing of the event gave us great placement, so the exposure was great. Our race was front and center for anyone in San Antonio visiting the site. Of course, most lists don’t have events with names like Muddy Mayhem, which couldn’t have hurt our cause. 

How does Active help you get participants?
How else would people find us? Lots of people go to Active.com for their race calendar. It’s the site most people know.

What are the main aspects of Active’s technology that you rely on? 
The data capture is it. We looked at the data constantly; it was such an easy way to keep track, rather than going through papers, etc. It relieved us of a lot of legwork. We had it set up so we were getting email addresses, ages, shirt sizes, etc. We could print it out and do the count. We also got a lot of in-store registrations, with 200 last-minute registrations at the race. Having the online data with Active.com helped us know what to order. 

How else do you use the reporting features? 
We could look up registration numbers every few hours and see immediately what/where/who, etc., so that I could track participants.

What has your experience been like with customer support?
Active takes care of participant complaints or questions. Only one person had an issue – they did something incorrect with their registration and we simply sent them directly to Active; Active took care of it. It’s always good to know you have that.

How does Active help you follow-up with Muddy Mayhem people?
The fact that we could capture so much data, including email addresses, has helped us build a database. We send newsletters with nutrition tips, racing tips, etc., and we’ll use it to promote the 2012 event. 

Would you recommend Active to others?
I would absolutely recommend Active to others doing events, especially smaller-budget folks. With Active, your race has a professional appearance. Plus they provide security for credit card payment information. Even as far as race results – you can post the results right on Active.com. That’s nice.

What’s next?
We’ve planned the next Muddy Mayhem for April 14 2012. We’ll spend more money and go bigger. We had nearly 1000 people this year, which exceeded our expectations. It can only get better.

Posted by on 14th December, 2011 | Comments | Trackbacks | Permalink
Tags: muddy mayhem, mud run san antonio, races in san antonio, races san antonio, mud run, mud run in san antonio, the athletes foot muddy mayhem, athletes foot muddy mayhem, athletes foot mud run, adventure race san antonio

The fully redesigned Saucony Guide 5

Saucony's go-to training shoe for runners seeking lightweight stability, the Guide 5 arrives a full 1.5 oz. lighter than its predecessor version. ProGrid foam running from heel to toe provides the ideal blend of cushion and responsiveness.

Like it's neutral big brother, the Triumph 9, the Guide 5 also features an 8mm heel-to-toe drop ratio to encourage a smooth transition with less impact during each stride.

The newly designed upper is composed of a much lighter and more breathable mesh. The new laces are more elasticized and designed to stay securely tied over their round lace counterparts.

The new Saucony Guide 5 retails at The Athlete's Foot for $99.99  

Posted by on 12th December, 2011 | Comments | Trackbacks | Permalink
Tags: San Antonio, running, Run, Saucony, Guide 5, PowerGrid, 8mm toe drop, Triumph 9

A quick look at the Saucony Triumph 9

The all new Saucony Triumph 9 has been completely redesigned to give runners a brand new, truly unique perspective on running.  With it's unconventional change from the standard 12mm heel-to-toe ratio down to 8mm, runners experience much better weight distribution and a more efficient, flexible gait cycle without having to fully transition to a more minimalist platform of 4mm or 0mm heel drop.  

Runners will also notice an increase in cushioning with the new Triumph.  It replaces the previous ProGrid design and incoporates the new PowerGrid technology which was designed with greater performance in mind.  Resultantly, it is softer and lighter.  The Triumph 9 weighs 1 full ounce lighter than it's bulky predecessor in both the Men's and Women's versions coming in at 10.9 ounces and 9.6 ounces, respectively.

The newly designed upper is composed of a much lighter and more breathable mesh.  The new laces are more elasticized and designed to stay securely tied over their round lace counterparts.

The new Saucony Triumph 9 retails at The Athlete's Foot for $129.99  

Posted by on 9th December, 2011 | Comments | Trackbacks | Permalink
Tags: San Antonio, running, Run, neutral, natural, Saucony, Triumph 9, 8mm toe drop, PowerGrid

3 Tips to Running in the Cold

Although training in the  cold  is not always pleasant, it is possible, if you know what you’re doing. Here are some practical tips for working out on cold days.

1. Don’t be a hero.

There is no air temperature below which exercise is unsafe. Even when the mercury falls well below zero you can safely train outdoors, if you are properly dressed. However, on especially cold days the risk of hypothermia and frostbite is increased even if you are wrapped up appropriately. For example, if you encounter a situation where you are forced to stop exercising far from home (such as muscle cramping), your body will produce much less heat and you could be in trouble.
So play it safe on the most frigid days. Avoid straying too far from home and using unfamiliar routes, and carry a cell phone and a credit or debit card with you in case a problem arises. Take precautions to prevent getting wet, as the resulting evaporative cooling could send your body temperature spiraling downward. If you experience early signs of hypothermia or frostbite, such as tingling in the extremities, get inside as quickly as possible.  Also, avoid running or cycling on slick surfaces such as black ice regardless of the temperature.

2. Dress appropriately.

The first rule of dressing for winter workouts is to wear technical apparel that is specifically designed for this use.  These products have several advantages over cotton sweat suits, everyday winter jackets and other items that are simply warm. Winter technical apparel is made from breathable, moisture-wicking fabrics that trap just enough but not too much of the heat your working muscles produce against your skin while keeping your skin relatively dry, so that evaporative cooling doesn’t chill you. Winter technical apparel is also lighter, allows more freedom of movement, and is easier to layer than other types of clothing.

How much clothing should you wear? As a general rule, you should dress so that you are uncomfortably cool but not miserably cold when you first step out the door and then become comfortable after about 10 minutes of activity as body heat accumulates. The following table provides a basic set of guidelines for how to dress in different temperatures.

  In addition to the air temperature, also consider the wind when dressing for cold-weather workouts and wear a wind-resistant outer layer if necessary. Cyclists often get themselves into trouble on cold and windy days when they do out-and-back rides in which they have a tailwind in the first half and generate a lot of sweat, then face a headwind on the way back, which rapidly pulls all that sweat off their bodies and chills them. You can avoid this problem by packing a wind-resistant jacket to put on at your turnaround point.

3. Don’t forget to hydrate.

Athletes who routinely use water or a sports drink while training in the summer heat are much less likely to do so in the colder months.  There is a tendency to assume that hydration is not an important issue in cold-weather exercise.  But in reality it is just as important.  Failure to drink carries the same risks in the cold as it does in the heat: dehydration, bonking, and even fatigue-related injury.
Several factors increase the likelihood of dehydration in the cold. First, cold air tends to be very dry, especially at higher altitude, and in dry air more fluid is lost as vapor through breathing.  Second, the cold tends to suppress thirst so that athletes drink less even when fluid is available.  Third, cold-induced dieresis causes rapid fluid loss via urination, which often reduces the amount of fluid athletes voluntarily chose to drink when exercising in the cold.
To avoid dehydration in your winter workouts, drink water or a sports drink during all workouts lasting longer than an hour, even on the coldest days. Compensate for your reduced desire to drink by drinking on a schedule of four to six ounces every 10 to 15 minutes. Sports drinks are generally preferable to water because unlike water they replace the electrolyte minerals lost in sweat and provide carbohydrate energy, plus they are more palatable. Consider heating your sports drink before you head outdoors to make it even more palatable.
  By  Matt Fitzgerald  

Posted by on 6th December, 2011 | Comments | Trackbacks | Permalink
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Under Your Feet

We've all heard about the virtues of barefoot running and minimalist footwear, but just as beneficial can be the benefits of running on natural surfaces.
Unlike running on a road or concrete, natural surfaces are more forgiving and offer a more varied terrain, ultimately resulting in less repetitive micro-trauma to bones and joints than running on hard pavement does.

What exactly are, “natural surfaces?” The more common nomenclature is “trail running.” However, the term “trail running” conjures up visions of rocky and rutted single-track paths zigzagging up the side of steep mountainsides. That’s one element of running on natural surfaces, but so is running on the grass through a park or along a graded fire road in the rural countryside, which are more common settings for most of us in San Antonio. 

Along with the benefits of a softer surface also comes the absence of vehicle traffic, and its related pollution, as well as a more scenic and engaging surrounding. It’s no wonder that more runners are heading off road these days. In its 2010 National Runner Survey, Running USA noted a marked increase in the number of runners now hitting the trails.

Here are some of our favorites from the staff at The Athlete's Foot.

McAllister Park (flat, non-technical)
Eisenhower (hilly, semi-technical)
Hardberger Park (flat, non-technical)
Friedrich (hilly, semi-technical, beware of lone mountain lion)
O.P. Schabel Park  (front: non-technical) (back: very hilly, technical)
Government Canyon (somewhat hilly, very technical) 

Posted by on 25th November, 2011 | Comments | Trackbacks | Permalink
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