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Race Day Success for Runners By Nicole Bryan

November 24, 2013 By Leave a Comment

RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! This article is sponsored by RunnerBox: RunnerBox is your opportunity to sample new products and gear without investing in a large supply. Runnerbox combines convenience and cool- they offer a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. They make it easy and cost-efficient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

Keys to Race Day Success for Runners By Nicole Bryan

Nothing new on race day. If you haven’t trained with it, don’t use it on race day. And yes, this also applies to the race event shirt. Nothing new refers to foods, hydration schedule, clothing and technique. That’s what your training is for, to practice your race day ideas. By the time race day rolls around, you should have a solid tried and true clothing choice, pre, during and post-calorie choice, hydration specifics (how, what and when details.) Take notes during your training to keep track of what works for you and what doesn’t. No guess-work on race day.

Don’t go out too fast. The adrenaline at the start of a race is powerful. When the gun goes off it seems all athletes bolt out of the corrals leaving their timing goals along the way side, then feeling drained a few miles in. However, sticking to your trained race pace is what will serve you best. So while letting other runners pass you left and right is a challenge for the ego, doing so means you’ll have energy at the end of the race to finish strongly and maybe even ahead of pace. Shooting for a negative-split is always an effective motivation tool to stick to pace in the early miles.

Don’t miss hydration. Water stations are often packed with runners darting here and dashing there. Sometimes we feel great and are spot on our pace, leaving us with the false sense that “missing this one hydration stop won’t make a difference.” But in reality, it will! Racing is a cumulative event, which means early and often hydration is key in longer events. So, stick to your hydration schedule even if it means a slight delay or jockey of position to make it happen. Memorize water station locations along the course and plan ahead by changing your position about 100 yards before to easily allow access to support offered.

Immediate attention. Things happen during a race, especially long distance runs. An athlete never knows what the day will bring, so becoming an artist at being resourceful immediately is essential. For example, if you’re shoe doesn’t feel right, don’t run the next 3 miles trying to work through it. Stop immediately and fix it. Otherwise you’re risking compounding the situation which will lead to further discomfort and interrupting your race, and maybe even injury.

Conserve your energy. Bottom line is, technique counts. Being mindful of form during the race is just as important as during your training miles. Paying attention to how your body is working will insure your muscles are working at full-energy. When you begin to fatigue, do your posture check and your body scan. Reset your posture, adjust your form, go back to basics and then power on efficiently.

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7 Steps to Race Ready by Nicole Bryan

November 14, 2013 By Leave a Comment

This article is sponsored by RunnerBox.

ATTENTION ATHLETES: Want to sample the latest and greatest products just like the pro’s? RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! Runnerbox is a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. RunnerBox is a great way to sample new gear before investing in larger quantities. They make it easy and convenient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

7 Steps to Race Day Ready by Nicole Bryan

 

Whether you’re racing a 5K or an ultra-marathon, or any distance in between, the preparation required is similar. You’ve logged many miles, spent many hours insuring you have the appropriate gear and you’re now ready to toe the line. Every race veteran will tell you there are a few essentials to being race ready. Here’s the inside-track:

Skip the last minute miles. While last minute cramming may have helped you pass a college exam, it won’t help your racing. Your job is to arrive at the starting line 100% refreshed and ready to race. In fact, those last minute miles may do more harm than good. Running fitness is cumulative. One run missed or added will not make or break your running performance. Leave your miles to training, not to the week before the race.

Confirm your race start time. It sounds silly, but race schedules change! Don’t risk a morning panic attack by foregoing this easy step. Upon your race check in, simply confirm the start time. In fact, take a picture of the posted schedule and wave starts with your phone so you may easily refer to it when planning your arrival time.

Stick with food you know. Go online beforehand and do a menu search of the available eateries in the area. Once you’ve chosen your familiar meal, go one step further and make reservations for your dinner time two weeks before. Doing so, takes the guess work out of where to eat and when to eat. Plan to eat early to allow for proper digestion. The night before a race is not the time to try a new recipe or food choice. What you usually consume the night prior to your long runs is what you should consume the night before your race. The same applies to your breakfast the morning of the race.

Plan for an early evening. Three of the most challenging words for athletes to hear: Take it easy! You may be too nervous to go to sleep early, but you can still rest and relax. Watch a movie, chat with friends. Lounge, guilt-free!

Safety first. Before pinning your bib to your shirt the night before, take two extra minutes and write your emergency contact number on the back, as well as any vital medication/treatment information. Even with a timing chip secured to you, providing this easy accessible information on the back of your bib, may save valuable time during an emergency.

Be aware of the weather forecast. Know the temperature and wind conditions as both of these specifically can alter your run efforts. Do you need to pack warm-up or cool-down clothes? There’s nothing worse than shivering your way through a race or overheating due to lack of planning. Be sure to heed the warning of nothing new on race day as well. This applies to clothing, as well as shoes and technique. If you haven’t worn it, consumed it, or tried it in training, don’t try it on race day!

Allow time for a warm up. Regardless of the distance you’re racing, a proper warm up is an essential part of every athlete’s race day regime. This could mean simply walking from your car to the race start, or walking around the starting line. The goal is to increase heart rate and increase circulation, therefore preparing your body for the work of exercise.

YOU ARE READY.

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Does Running Build Life Skills? By Jason Saltmarsh

October 18, 2013 By Leave a Comment

Being a runner is not always just about logging miles and monitoring our pace. Being a runner builds life skills that translate into our work world, family world and social world. Here are just a few reasons why being a runner builds character and other life-skills:

 

Stress Relief – This one seems obvious. What better way to let go of the stress you absorb throughout the day than a run?

Common Ground – Our family talks about running, shoes, racing schedules, diet, PRs, and other running topics. We all contribute to the conversation and we all are invested in the subject. How many other sports allow for the entire family to participate in the same event and be on the same team?

Shared Challenges – Who doesn’t appreciate the agony of side stitches, blisters, and running hills? When things don’t go so well we seem to know the right words to say, because we’ve been there too.

Shared Joy – Age group awards, personal bests, great runs, new trails, and successful races are shared accomplishments to be enjoyed and celebrated by all.

Environmental Awareness – We take care of the world we occupy. To run on the roads makes one appreciate safe drivers and responsible pet owners. It makes you think about your role in keeping the environment safe and clean for yourself and others.

Healthy Living – When you’re healthy, you’re usually happy. Running helps keep all of us healthier so that we can avoid the pitfalls of poor health.

Goal Setting – Long term goal setting contributes to a focused and positive attitude. Runners have to see the bigger picture and appreciate that hard work produces results.

Discipline – Perseverance takes lots of personal discipline. This carries over into other aspects of life including school and work.

Humility – There is always somebody running faster or further than you. Runners know this and remain some of the most unpretentious people I know.

Self Confidence – When you train hard and you feel good about yourself it shows. Hold your head high and run with your back straight and your eyes forward.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he will race his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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5 Easy Steps to Becoming a Runner by Jason Saltmarsh

September 27, 2013 By Leave a Comment

My Story
Four years ago I was overweight, had trouble sleeping, made poor diet choices, worked long hours, and was on the precipice of a mid-life crisis. I decided that I wanted to be here to see my grandchildren and great-grandchildren. I wanted to be active and set a good example for my family. So, I decided to run.

Today, I’m fifty pounds lighter, I’m a competitive master’s runner and I feel healthier than ever. This November, I’ll be running in the New York City Marathon.

Step 1 – Have a Plan
My running actually looked a lot like walking to those who saw me struggle down the road during the first few months. However, the thing that helped me get on track was having a plan AND sticking to it. I could look at my calendar and plan accordingly for every workout. The beginning is the most challenging time, because you are forming new habits and breaking old ones.

Creating a calendar is essential to staying on track. Protect your workout time. Don’t compromise. This is important for you. I would recommend putting that calendar in a place where your family and others can see it and support you. It keeps you motivated and accountable.

Step 2 – Set a Goal
My first goal was a local 5K race. I decided when I began training that I would complete a 5K race within three months. Time should be of no concern.

Finishing should be the goal the first time you race or run a new distance. Find local races by searching online or talking to others in the running community that you may already know. Choosing a local race has a few advantages. First, you can easily make it to your race without a lot of logistical planning and expense. Second, it is easy to have your family or friends there to support you. And third, you will hear about the race in the local media outlets and be reminded of your goal as you train.

Step 3 – Eat Well
I chose a few easy steps to get my diet under control. I stopped eating as many bad things, and ate more good things. I stopped going out for lunch, and brought my own to work. I focused on less sugar and cut out surgary drinks altogether.

Challenge yourself: Try eating two servings of vegetables with dinner. Try eliminating sugary desserts for 4 weeks. Try eliminating alcohol for 4 weeks. Try not to eat anything that comes in a box with heating instructions for 4 weeks. These little measures will result in huge health and weight-loss benefits.

Step 4 – Sleep Well
I find that eight hours of sleep each night keeps me in good condition both mentally and physically. Your body needs time to repair and adjust to the stress of a new training regimen so that it can grow stronger.

Be sure to reap the benefits of your hard work by letting your body rest. You may want to give yourself a curfew for a few weeks and see how it goes. If you run in the early morning hours, you’ll probably miss some of your favorite nighttime TV shows. That’s what the DVR is for!

Step 5 – Stay Flexible
Life is unpredictable. Not everyone responds to training the same way. You’ll have good days and not so good days. That’s OK. Listen to your body and rest when something hurts. The individual workouts are not as important as the overall training effort.

There are communities of runners (both online and off) that support, encourage, motivate and challenge each other to reach their goals. Local running clubs can usually be found either online or by visiting running specialty shops. Online, you can turn to your social networks such as Twitter, Facebook, Google+ and the blogging community for more information and resources.

Stay focused. You can do this.

By Jason Saltmarsh. www.SaltmarshRunning.com – Run for your life!
Twitter @SaltyRuns

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Running: How much is too much? By Charlene Ragsdale

August 5, 2013 By Leave a Comment

As we begin running, we are faced with the choice when/if/how to increase our mileage. While it may seem to be an easy choice, it isn’t. The choice to increase mileage should not be done carelessly. Safety first! Whether you are a newbie or a seasoned athlete, start with two thoughts:
1. Your current fitness level
2.  Define your goals

Accessing your current fitness level is critical. A newbie runner cannot and should not attempt to run a 10 mile run, in their first week. However, a seasoned athlete may be able to do so. Running should be goal focused. You may want to lose weight, gain fitness or train for a race. Speak with those of whom you value their time and experience to find out more about what it takes to achieve your goals.

When the time comes to increase your mileage:

There is a general rule of thumb: Increase your mileage per week by 10% and train at that distance for 3-4 weeks.  Then, increase it some more. Overdoing the mileage can and often will lead to fatigue, burn out and even injury. Know your body limitations!

When increasing your mileage, know why you are doing so. Again, keep your eye on the goal. Increasing your weekly mileage by 5 miles can be mentally exhausting. Focus on the long term goal and when the times get tough, remember that goal. As you increase your mileage, be sure to pay attention to how your body (and mind) are adjusting. If you are becoming overtly fatigued or drained, back down on the miles.

Above all else, have fun. Increasing your mileage should be a great gauge for your training and will provide inspiration to keep running.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog: www.FABRunning.com

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Getting married? Consider this! By Amanda Stanec, PhD

May 29, 2013 By Leave a Comment

When will society stop focusing on appearance and start doing a better job of educating the importance of healthy behaviors?  Appearance is not what decreases individuals chances of developing disease.  It’s a balance of healthy eating, physical activity, life satisfaction, relationships, etc. that help fight disease (long-term.) Additionally, it has been documented time and time again that short-term benefits of physical activity include feeling better, increased productivity, friendship, and an overall happier mood.

Healthy behaviors have been documented to aid relationships. If too much focus is on “losing 15 lbs” for the wedding, what happens to the goal the day after you get hitched? Alas, the point of this post is to share a fun way for you to be active on your wedding day and celebrate the active life you live – and, to illustrate your commitment to these healthy choices.

If you are planning a wedding day run, I encourage you to consider this activity as a way to not only personally connect with the bride, but to help everyone relieve stress, have fun/social time, start the day with a sense of accomplishment and with a connection to nature.

“Strides with the Bride”

What you will need:
* Duct tape.
* Velcro.
* Quotes about love and marriage.
* Glue (to paste one quote / inside of each flag)
* Finish line sign or pictures of the bride/groom, friends, family, etc.
* Rope/String to hang the sign on trees at the finish line.

What you will do with the supplies:
* Picture flag football flags. Now, make use the duct tape to make belts and flags for each person attending the “Stride with the Bride” run.  The bride’s belt should have velcro covering the entire perimeter with at least as many flags as there are people.  The quote /passage about love / marriage should be pasted inside the flag so the bride doesn’t read it. Each of the other belts should have several pieces of velcro so that when the bride “loses” a flag, the person who grabbed it can attach the flag to his/her belt.
* Hang the sign without the bride knowing it is there.

How does the activity work?
* The group surprises (if possible) the bride with the flags, belts, etc. Let her think folks are just meeting for a run.  This way, she can start her day feeling special and loved.
* The group goes for a run together.  The bride is instructed that when someone grabs a flag from her belt, she is to chase that person down! Intervals, baby! What a better way to relieve stress?
* Once the bride catches up to the person who took off with one of her flags, the person reads her the passage/quote while they continue to run alongside each other at recovery speed.  This way, they have time to chat (just the two of them) while the rest of the pack catches.  Each person who was invited to join in on the run / fun had a chance to wish her a special day, share a piece of wisdom, or just to joke around as s/he took strides with the bride.
* After running together as an entire group, a few more minutes would pass and then someone else would steal a flag from the bride and, away she would go – again!

Written by Amanda Stanec, PhD. Amanda has published over twenty articles and co-authored several book chapters related to physical education, sports, health and wellness topics. She has served on the Board of Directors for Physical and Health Education (PHE) Canada.
She is Owner & Consultant of ABLE Consultants: Active Balanced Lives for Everyone. Amanda may be reached via www.able-consultants.com

 

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How to Run Faster by Charlene Ragsdale

May 16, 2013 By Leave a Comment

So you’ve been running for awhile and even have a few races on your athletic resume, but how do you increase speed? Running faster takes a specific approach as well as specific training. Get back to the basics of running faster specifics with these three expert tips:

Choose the right race, for fastest times
This may seem like common sense, but if you want to run a faster pace choose your race wisely. Participate in a race that is known for being a fast course, at the right time of year for weather and conditions.  Stay clear of races that have hills, extreme weather (cold or hot) or many corners. The straighter the better.

Do more training at your race pace
Beginners tend to run their long runs at a slow pace, which makes them good at running long, slow miles. But if you’re shooting for a certain race time, you’ll need to focus more on your goal race pace.  Every distance has it’s own requirements.  Focus on the race requirement to complete a 5k, 10k, Half or Full.

Do speedwork
Do track work, sprints, or even fartlek’s.  Until you engage your fast-twitch muscles, your legs will not know how to react when you need to run fast.  Just as you are building endurance, you have to build your fast twitch muscles for speed.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog: www.FABRunning.com

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5 Tips to Better Racing by Kristie Cranford, CPT

May 10, 2013 By Leave a Comment

Knowing how to race is just as important as logging all your training. There are specific actions to take, and just as important, specific actions to avoid before you toe the line. Here are your 5 expert tips to better racing:

Do train within your ability

If you truly want to exceed in racing, do train within your ability.  Find the race distance and estimated time that fits within your current or achievable ability.  Training for a pace you cannot realistically achieve can lead to burnout and injury.  Training for a distance your life schedule does not allow time for can lead to burnout and unnecessary stress.  You want to enjoy the training process, not stress about it.  Set yourself up for success, not failure.

Don’t do anything new race day

Experiment with food, drink, clothing, shoes, and everything well before race day.  Have it all down to a science.  You want to be a practiced well-oiled machine race day and not risk digestive, energy or clothing issues.

Don’t start out too fast

Don’t burst out of the gate with all you have, once that energy is expelled you will never get it back.  On the back end of the race you’ll come up short with the extra energy burned during an over exuberant start.

Do pick the right race for you

If you have a specific goal in mind, find a race that will help you to reach your goal.  Find one with an optimal course and entrant size to assist you.  A race that is too crowded or has a lot of elevation challenges may be a fun race, but may put too many odds against you.

Do allow for rest between races

Allow your body recovery time between races.  Your body gets stronger and repairs at rest and recovery.  Too much racing will lead to declining performance, burnout and injury.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador. Contact information: Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com, www.prsfit.com.

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5 Factors for Triathlon Fitness written by Mark Kleanthous

April 25, 2013 By Leave a Comment

This article is sponsored by RecoFit. FREE SHIPPING through April 30, 2013- simply enter the word “health” upon ordering!  Want to perform better and recover faster? Get to know RecoFit Compression Gear! Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, reduce swelling and delay fatigue. RecoFit is the only compression gear that cuts their fabric in a cross-grain process; this means effective compression and no-slip positioning! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. They offer 4 cost-effective products targeting legs, as well as arms. Founded by an athlete, tested on athletes, and made for everyone! Contact your compression experts directly at Recofit@gmail.com or via phone 303/415-0580. And be sure to join the RecoFit Facebook community at www.facebook.com/recofit and follow their Twitter feed via http://twitter.com/recofit. Discover the RecoFit difference for yourself!

 

5 Factors for Triathlon Fitness written by Mark Kleanthous
 

There are five main factors that contribute to fitness in triathlon – aerobic threshold endurance, nutrition, economy, strength and recovery – but your approach to them has to be balanced. Neglect one and your performance will suffer.
 

Aerobic threshold endurance

The use of intense aerobic-threshold training (which effectively, means training at your predicted triathlon pace) is perhaps the best way to get fit – the more you do the easier the training session gets and the faster you become. However, the problem is that we have a limited tolerance to it, and the result can be over-training. Therefore, not all your training should consist of intense, aerobic-threshold work-outs, also known as a ‘key work-outs’. Unfortunately, it is a common mistake to do too many of them with more than eight weeks to go before a triathlon.

Nutrition

In order to compete successfully in any triathlon event you must be able to load your body with all the fuel necessary to propel yourself across the required distance at the desired speed. But this factor isn’t only important when racing, because in order to complete your training successfully your body must be constantly carrying the correct amount of fuel. By that I mean the type of carbohydrate that can be accessed and fed to the muscles during training, as well as when racing.

Economy
 
Top triathletes all have one thing in common – they don’t waste energy doing things they don’t need to do. Having 10% extra energy is not good if you use up 15% more running compared to a fellow competitor. Economy of movement is something that can be learned early and needs to become automatic.

Strength

Strength is important in all sports. However, what is required in triathlon is sport-specific strength to the level required. For example, resistance training using hand paddles, cycling up hills and running off road is more specific than weight training.

Recovery

Full-time athletes are obviously more successful than those who work full time because they can dedicate more time to training, but another equally important reason is because they are able to take more recovery time. Most injuries and illnesses are caused more by the lack of consistent sleep, regular massages, healthy food, stretches and cool downs than anything else. These recovery essentials  not only help you recover from work-outs, but more importantly they allow you to tolerate a greater amount of training. Fitness is about being able to recover as you train; the quicker the recovery the greater the effect it has on fitness.

This article is written by Mark Kleanthous. Mark has competed in triathlons for 30 consecutive seasons and crossed the finish line in more than 450 triathlons including 35 ironman events. He is author of The Complete Book of Triathlon Training and is a full time sports and nutrition coach. Mark can be contacted via www.ironmate.co.uk

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Sample This…RunnerBox!

April 16, 2013 By Leave a Comment

Sample This…

Have you ever wished you could sample new athletic gear and supplies a few items at a time, without purchasing an entire box or bag full? Now, you can! Meet  RunnerBox.

Here’s your opportunity to demo and test products just like the pro’s, only on your own time, on your own schedule and in a cost-effective manner!

“RunnerBox is a mini shoebox full of running and fitness based products” shares founder Staci Dietzel. Finding the perfect products to complement your individual exercise program doesn’t get any easier, or more convenient than RunnerBox. The box arrives on your door step packed full of products to try out and sample. “We search out great products from the tried and true, to brand new, and then send them to you in our custom box” shares Ms. Dietzel. The RunnerBox was developed by athletes, for athletes! Ms. Dietzel is also an experienced marathon runner, endurance cyclist and duathlete. So who better than a fellow athlete to know what products we want, need and will benefit most from sampling?

“RunnerBox was started last year after my sister and I were enjoying another subscription box, but being an avid marathon and half-marathon runner wished it were filled with running stuff” shares Ms. Dietzel. “There are a lot of boxes out there, but when we started last year not one that we could find was for runners or triathletes” she continues. RunnerBox caters to runners and triathletes of all abilities and distances. Their products include the RunnerBox, TriBox and even a GlutenFreeBox, as well as a GiftBox Option for all three categories. They also offer a customer-service focused option of a gift card. Simply present the gift card to your loved ones and allow them to choose which Box they prefer!

Why should you become a subscriber? Prevent boredom when logging those miles month after month, and stay on the forefront and cutting-edge of what’s new and popular in the athletic world. RunnerBox is the way to try out a new product to determine if it works for you. Upon opening your box you’ll find everything from bars, protein shakes, energy gels and chews to apparel and various accessories designed to better your training and your racing experience.

“We set it up the way we would want it to be set up as a customer, with options.” Ms. Dietzel says. Customers may purchase a single Box as a gift, participate in the monthly or bimonthly program. RunnerBox also offers a 6 month subscription option to span a training season allowing athletes to explore and test many new products. Their great go-to GiftBox option makes a thoughtful birthday gift for any athlete, as well as a fun congratulatory gift for a completed 5K or marathon. Their GiftBox even includes a handwritten note customers can compose upon purchase on the RunnerBox website.

For as little as $10.00 athletes can sign up for monthly subscription (5-8 products per box) for the RunnerBox, the TriBox or the GlutenFreeBox, or $20.00 for a bimonthly subscription of a box of their choosing (includes 12-15 items per box.) The RunnerBox received on a bi-monthly basis is their best selling product. All GiftBoxes (consists of 12-15 items) are also $20.00, with shipping investment of under $6.

Subscriber Ali Jones touts RunnerBox saying, “my favorite part of the service is that I know I can expect high quality items that I’ll actually use.” She continues, “with RunnerBox, I have been impressed each month and have found great new fuels for my long runs.” Ms. Jones has been a subscriber to the RunnerBox service since February. She describes her experience with RunnerBox in three words, “reliable, quality and exciting – I’m always excited to see what’s inside!” Why not see what the fuss is all about for yourself?

RunnerBox’s motivation is simple and clear as described by Ms. Dietzel, “whether you are a seasoned runner or just getting started – this is a fun way to try out some great new healthy things.” Check them out at www.therunnerbox.com, or call them directly via 517-290-2785.

Be sure to connect with them via Facebook and Twitter as well!

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