Runner Education

Meet Nike’s newest additions to our lineup of speed-inspired footwear: the Tempo Next% and the Alphafly Next%! All of Nike's most popular running shoes are available in-store and online from BlackToe Running!

Meet the lightweight, speedy and ultra-comfortable Saucony Endorphin Collection: the Endorphin Pro, Speed and Shift! Check them all out at BlackToe Running!

Learn more about essential gear that will help all beginner runners start their journey on the right foot with the experts at BlackToe Running!

Learn more about how to pick your first pair of running shoes, or book a free virtual or in-store consultation with one of our BlackToe Running experts to help you find the best pair of running shoes for your needs!

Now to be clear, base building is more than just easy running and beers! A base building plan should address the same systems as a regular training cycle: endurance (aerobic capacity); strength (muscular endurance); and running economy (neuromuscular coordination). The major difference is that a base build plan is lower in overall volume and intensity than a typical training plan. 

You’re ready! After all that hard work, don’t let simple race-day mistakes stand in the way of crossing that finish line. We’ve put together a pre-race checklist to help you get through that final push and added some helpful tips from our experienced BlackToe Race Team members for added inspiration.  See you at the finish line!

A study in 2015 found that runners using more than one pair of shoes during the same training cycle reduced their risk of injury by 39% compared to runners using only one pair. The researchers concluded that using multiple shoes alternates the forces applied to the body while running. In other words, switching up your shoes varies the forces your body must absorb, and this can go a long way to helping prevent injury.

 

Carbohydrate ingestion during exercise should be personalized and consider the duration (and intensity) and should look at the amount and type of carbohydrate. 

A single carbohydrate source can be utilized (oxidized) at rates up to approximately 60 g/hour and this is the recommendation for exercise that is more prolonged (2–3 hours). For ultra-endurance events, the recommendation is higher at approximately 90 g/hour. 

If you want to maximize your enjoyment of the race, hit a PB and have already spent countless hours training, why not give yourself the best possible chance for success but setting up a mental strategy for your race. 

The running world is paying a lot of attention to the Nike Vaporfly 4% these days.  That is awesome for race day, but the Nike Performance Suite of products has been designed to help you uses the benefits of the technology in the 4% without the cost and using shoe management principles that we have been educating runners about here at BlackToe Running for years.

Learn why you can perform better, reduce injury risk and make your shoes last longer when you alternate between a speed and a distance shoe.

This is a detailed look at the absorption of carbohydrates during endurance sports.