Have you heard about Nike +?

Well, here's what you need to know. Nike + is a user friendly system designed for people who like to run or walk with music and/or people who want to measure and monitor their progress vs. their goals. It consists of a sensor that measures each runner's footstrike and wirelessly transmits data to an iPod nano, iTouch, or the Nike + Sportband.

Three products you need to know about!! First, the Nike Plus Sportkit. The Sportkit is the original installment of the Nike Plus system. It comes with the sensor for your shoe and a receiver to plug into an iPod Nano.

Second, the Nike Plus sensor sold separately. Why is it also sold separately? Well, if you have an iTouch or and iPhone, you only need the sensor. The receiver is already built into the iTouch and iPhone. The sensor also has an irreplaceable battery. When it dies, you have to get a new sensor for $19.

Third, the Nike Plus Sportband. The Sportband is a lightweight watch that receives the digital signal from the Nike Plus sensor. The digital part of the band functions like a thumb drive, which you can plug into a USB and upload as much as 30 runs info. It's battery charges while you have it plugged into the USB.

We get a LOT of inquiries about these products!! So, here's some FAQ's.

Do I have to have Nike shoes? NO. We carry 2 accessories that attach the sensor to the laces of any shoe.

Will the sensor work with any iPod? No. The sensor is designed to work only with a Nano, iTouch and iPhone. Normal iPods (30 G, 80 G, etc....) work like a hard drive and have moving parts that can be damaged by using them while running.

Will the sensor's battery die? Yes. As I mentioned before, the sensor has a battery. Nike has added a convenient little sleep button to the back of the new sensors to turn it off while not in use.

Is the Nike Plus system accurate? Yes. It is very accurate!! They sometimes can get "out of whack", in which case, they have an easy to use calibration function.

If you have any more questions, shoot me an email at jeff@trakshak.com. Also, visit http://www.nikeplus.com/ for more info!

Plantar Fashaa.....WHA?

Literally every half hour, there's a customer walking through the front door with plantar fasciitis(fashee-EYE-tiss)! They don't know what it is! They don't know how to fix it! The only thing they know is IT HURTS!! Well, here's a brief description of what it is, symptoms, and what to do to help.

First things first! What the heck is the plantar fascia? It is a structure composed of muscle and tendon fibers that spans between the calcaneus (heel bone) and the phalanges (toes). Near the heel bone, it is one band and as it extends towards the toes, it branches to each toe. It is the muscle that curls your toes. Other functions include supporting the arch, acting like a spring during the gait cycle, and helping the foot absorb shock.

Alright, so what's plantar fasciitis? It is an inflammatory response (tendonitis) caused by excessive wear of the plantar fascia or biomechanical faults that cause excessive pronation. Running or walking on uneven surfaces, wearing flimsy footwear, like flip flops or flat sandals for long periods of time, and wearing cheap or poorly designed footwear for exercise can also cause plantar fasciitis. Think about this. Every time we put weight on our feet, the plantar fascia stretches to some degree. Add 4 or 5 times your body weight by running, and it REALLY stretches!

How do you know when you have plantar fasciitis? Most folks describe it as feeling like a stone bruise on the heel. It's especially painful in the mornings when you take that first step out of bed. It will bother you when you first start to run or walk and gradually feel better as you warm up. If the tendon is really inflamed, it can swell and feel very tight, almost as if its squeaking when flexed. Even though plantar fasciitis mostly affects the heel, it sometimes can be felt in the arch, the lateral (outside) aspect of the foot, and the base of the achilles tendon.

Step one: GET SOME GOOD SHOES!! Since The Trak Shak is a running specialty store, we deal mostly with runners and walkers, but our knowledge of feet and proper fit helps us get each individual in the proper footwear no matter the activity. We carefully watch each customer stand and walk without shoes to determine their particular footshape. We then recommend a category of shoe with the proper amount of cushion and support. So, running, walking, or standing, this fit technique can insure you are wearing the right shoes!

Step two: GET THE RIGHT TYPE OF INSOLES! Most people want to add softer insoles to their shoes to help with the pain, but this doesn't help much. Plantar fasciitis isn't really a cushion issue, it's more of a support issue. The Powerstep insole, available at all our stores, is a rigid, over-the-counter arch support that replaces the stock insole in most shoes to help reduce the flexion that causes the pain. Arch support needs to be worn as much as possible!

Step three: get a water bottle and a tennis ball! Lay the tennis ball beside the bed, and when you wake up, sit on the side of the bed and roll the tennis ball back and forth under the sole of your foot, gradually increasing the pressure. This helps stretch and massage the fascia before you stand up and put weight on your feet. Freeze the full water bottle and roll it back and forth under your foot when the fascia is inflamed or when you're done for the day. You get the same stretch and massage as with the tennis ball and an anti-inflammatory with the ice!

NO, NO's: Walk barefoot as little as possible! Get a good pair of sandals to put beside the bed and slip them on when you have to get up at night. If you wear sandals or flip flops in the summer, make sure to get a good pair with an arch. My favorites, Rider (available at The Trak Shak Homewood) for casual wear and Chaco's.

Keep your running consistent! Don't increase your mileage too quickly. When you take time off, do not start back at the same mileage. Avoid really uneven surfaces. Finally, keep your shoes up to date! When you hit 400 miles on a pair, get a new pair!

DEGA BOUND! (A course overview)

So, the Talladega 21000 is less than 2 weeks away, and there have been quite a few questions concerning the course. Let's talk about it, shall we?

First things first! I you have not had the chance to attend a race at The Talladega Superspeedway, do it! Understand this, I am by no means a NASCAR fan, but a few years ago a couple of friends of mine who are, asked me to go, and man was it fun! When you actually get to see in person how fast those cars are racing around the enormous track, it is truly impressive! It is by far the most times I've said "WHOA!" in one day!

Whether you've been to a race or not, by participating in the Talladega 21000 (half marathon) on April 11th, you are going experience a unique perspective of the Superspeedway, few get the chance to. There are four aspects of the 3,000 acre property you need to know about, the infield, the grandstands, the roads surrounding, and of course, the track itself. I'll be using some terms to describe the route. You can reference them by clicking on the maps included in this blog.

Pit Road is where the race will start, and is a 1730' stretch along the west side of the track. The race will head south, in a counter clockwise manner, down Pit Road onto the apron, a 12' wide flat section, of turn 1. This is where your respect for the track will begin! Once you enter turn 1, on the apron, you'll notice the 33 degree bank on your right. If you have not seen a 33 degree bank, its basically straight up! I have no idea how these guys drive on it, but needless to say, they are a lot braver than me! As you exit turn 2, you head down the back stretch, a 4000' section on the east side of the track. The race will then exit the track on the north side of the backstretch before you enter Turn 3. Guess what? You've got 2 miles down before you even get off the track!

As the race exits the track, the course follows a service road atop Turns' 3 and 4 embankments. The perspective of 33 degrees straight up is quite exhilarating as 33 degrees straight down! Don't worry, there is a rather secure fence along the top of the track. The view is quite breath taking! It will make you respect cars going over 180 mph in these turns. The course will exit this service road, go through the "entrance plaza" (gates) on the north west side of the track, onto Souvenir Road, taking a left on West Day Parking Blvd. and then a right onto Pear Tree Road. This section is flat, paved and turns into a short gravel section on Pear Tree Road. It then follows Jackson Trace Road, to Allen Road, to Speedway Blvd and then back to the main entrance of the track facility. Miles 3, 4, 5, and 6 are rolling at worst. Jackson Trace Road, Allen Road and Speedway Blvd are nicely paved and give the race participant an idea of the enormity of the race grounds!

Back to the track! The course enters the main gates, follows the service road on the outside of the track to the entrance of the west grandstands. Running up to the grandstands is the worst hill on the course, and it ain't bad! It's about 80 meters long and fairly steep. This takes you right under Gadsden Tower, the first section, and the one mile stretch of the west grandstands. The course then hits the service road that will give you the breathtaking view from the top of Turns 1 and 2. On to the east grandstands, named for famous Alabama racing family, the Allisons. The service road continues along the outside of the track to the North Tunnel, which is a quick downhill and back uphill section on to the infield.

Just over 9 miles down when participants will enter the 212 acre infield, take a hard left on a tram road that goes around the motor home parking and stock car garages. This section is as flat as it gets, and takes the race participant through the infamous infield, which on race day is the PLACE TO BE! Around mile 11, the course will reenter the track on the south west side. 2 miles to go, and you've got one lap! The checkered flag awaits on the west straight away, the actual finish line!

What's next? The good time all who have participated in a Birmingham Events sponsored event have grown to expect!! We have the Army Strong 2 Mile Challenge, the post race party featuring Jeff Cook and the Allstar Goodtime Band, and lots of food and fun!

Visit www.talladegahalf.com for more information.

The Future's So Bright!

With Daylight Savings Time finally here, it is time to invest in a good pair of "shades"!! When I mention this to customers, a lot of times I get the, "I usually just pick up a pair of $5 glasses in the gas station" statement. When I ask why they respond with I always lose them or break them. Well, I have some information about sunglasses you may or may not know and tips on how to keep up with them.



So, what is the difference between the gas station "Foakleys" (that's fake Oakleys) and the more expensive shades in our stores? It is the same as shoes. YOU GET WHAT YOU PAY FOR!! Probably the most important thing you are paying for is UV filtering. The same UV rays that cause skin cancer, can cause eye damage and blindness. Oakley's lenses are made of a material called Plutonite that inherently filters 100% of all UV rays, that includes UVA, UVB, and UVC. If you pay $5 for a pair, they don't block any UV rays, even if they say they do!



Have you ever bought a cheap pair of sunglasses, worn them for a while and then thrown them away because they gave you a headache? This happens because cheap lenses distort your vision. The eyes have to work together to create one image. If a lens distorts vision in one or both eyes, they have to work extra hard to create the single image. In turn, the muscles fatigue and your head hurts. Oakley has developed HDO (High Definition Optics) which puts every lens through a series of tests to ensure superior clarity. Throw in anatomically correct frame design, shatter proof lenses, a multitude of style choices, prescription availability, and transition lens technology, you have the most technologically advanced "shade" in the world!!



OK, now that I'm through "geeking" out, let me tell you about what I wear and why. My favorite pair of glasses right now are the Oakley Flak Jacket. The frame fits perfectly and it is super lightweight. The lenses are interchangeable, and I can order any lens tint. My favorite tint is the G40 tint, which is a rose color. If I'm running or riding and it gets cloudy, the lighter lens color is nice.

Do you really need more reasons to go out and buy a pair of Oakley's right now? OK, I'll give you one more. Imagine you're running down a trail or a sidewalk with your favorite running buddy, and they approach a limb that is hanging in their way. They push the limb aside, and it snaps back and hits you in the eye. It has happened to me, but it didn't hurt because I was wearing my shatter proof lenses. It doesn't have to be as dramatic as a limb. A June Bug almost turned me into "One Eye Jeff" a few years ago.



Now, the tips on keeping track of your glasses and not breaking them. Most of the new styles, including my favorite Flak Jackets, come with a fancy soft case. As for keeping up with them, the only tip I have is don't leave them on top of your car. Yes, I am speaking from experience, and NO, I do not want to talk about it!

IT'S RESOLUTION TIME!!!!

HAPPY NEW YEAR!!! Everybody has a New Year's resolution, and if yours is to start running in '09, here's a few tips.

I don't know how many times over the past 14 years working at the store I've heard this quote, "Well, I didn't know if I was going to like running, so I just went and bought some cheap shoes off the shelf at a big box store." WHAT?! I'm not trying to lay down a set of rules to follow here, but let's just say, RULE NUMBER 1: GO TO ONE OF YOUR LOCAL TRAK SHAK LOCATIONS AND GET FITTED FOR A PAIR OF SHOES!!!! The most important piece of equipment you can purchase to start running is a good pair of running shoes, and it isn't just as easy as picking one off the shelf. Let an expert look at your feet and tell you what you should be wearing. The majority of our first time customers not only don't know what type or category of shoe they should be wearing, they don't even know the right shoe size. I used to say about 75% of our new customers were wearing their shoes to small, but over the years I've changed my estimate to 100% of our new customers!

Over half the time I hear new runners say they couldn't continue running because their shins, knees, feet, or hips were hurting, I could attribute it to the wrong type of shoe. Running shoe companies design shoes based on foot shape.This means, arch height, arch flexibility, over and under pronation. Usually, I can simply glance at a customer's feet while standing and recommend a category, but we can go as far as watching you run on a treadmill, scanning your feet with our iStep machine, or watching you run in the parking lot.

The other times I hear folks say they couldn't continue running without pain, they are not training properly. Most people over train when they start out. This usually leads to injury and frustration. Birmingham has a wonderful "getting started" training program called Run University. You can visit their website at www.rununiversity.com. Danny and Micki Haralson have been involved in the running community for years and have helped many beginners to not only finishing a 5K, but finishing a marathon! The Trak Shak also has a printable 5K training program posted on its website for your convenience if you want to get started on you own.

So, if your resolution is to start running, make sure the first step you take is into one of The Trak Shak locations to get fitted properly!!!!

Rainy Days :(

What to do on those dreary, wet days? You can always take the easy way out and jump on the treadmill at your local gym. That is a great option if you have access to a treadmill, don't mind being inside, and aren't training for a race. What if you are training for a race, and on all those wet days you jumped on a treadmill, and it rains on race day? Personally, I love running in the rain!! You don't have to shower after you get finished! Just kidding! Here's what you need, a good running cap, the thinnest pair of socks you own, and BODYGLIDE!

When I say "running cap", I mean a non-cotton, light weight running cap. We have a couple of styles to choose from at all The Trak Shak locations, including my favorite Trak Shak logo cap! The non-cotton fibers hold less moisture and are much more breathable than a cotton cap, and the bill keeps the rain out of your eyes.

Thin socks make all the difference in the world on wet days! It's very simple, the thicker the sock, the more moisture is holds, and the heavier your shoes feel. My personal favorites are the Asics Nimbus socks. They are made of a blend of nylon and lycra which works together to wick moisture and keep the sock from bunching up. I'd suggest the quarter length. The no shows have a tendency to slip down in the shoe on wet days.

Let me go ahead and tell you, just in case you don't already know! Guys, when your shirt gets wet from rain, it will take a nipple clear off!! If I say, "getting in the shower after such an event is the worst pain on earth", I might get scorned by our female companions, so I'll just say it hurts like the dickens! You may also notice a sting on your inner thighs or under your arms from a jog bra. Bodyglide works very well to prevent this type of chafing! Be sure to look for Nipguards as well!

Now, cold rain is a whole different monster! If you are not cold natured and don't mind getting wet, wear as little as possible. The more stuff you have on, the wetter it gets, and the colder you get! Cotton is a definite No, No! If you are cold natured, try a wind proof, water resistant vest or a very light weight water resistant jacket. Most running jackets, even though they are thin, will work with your body heat and keep you warm. Check out the Saucony Headwind jacket for ladies and the Saucony Soniclite jacket for men. They, of course, are available at our stores.

As for your shoes, fill them with newspaper, lay them over a vent, or put them in front of a fan after a rainy run. It'll help dry them out quickly, so they don't develop that musty smell, and they'll be ready for tomorrow!

Shin Pain!!!!!

Shin Pain!! I had a chronic shin problem in college that turned into 2 stress fractures in the same place on my tibia. Every once in a while, that same nagging pain will come back to aggravate me! In college I'd run through it, but now it seems, along with my hair, I've lost my pain tolerance. Over time, this is what I've learned about shin problems.

First, make sure you are using the proper footwear!! If you haven't come by The Trak Shak to get properly fitted for a pair of shoes, YOU ARE RUNNING IN THE WRONG SHOES! Running shoe companies put a lot of research into developing a line of shoes that will fit all foot shapes. Everyone in our stores will be able to look at your feet, watch you walk or run, and determine what type of shoe you should be wearing.

Second, you cannot keep "shoe gooing" the out soles or duct taping the uppers of your shoes for years and expect them to function properly! The recommended mileage for a good pair of running shoes is 400 to 500 miles. There are many ways to keep up with this. Come up with a weekly average of miles, add it up, and mark it down on your calendar. I've also seen people write it in or on their shoes as a little reminder. If your running shoes are your favorite pair and you wear them everywhere, the trips to the grocery store and the gym count!

Third, asphalt and concrete are not friendly to shins! Try to get on some softer surfaces occasionally. This is not an easy task in the Magic City! Some obvious places are Oak Mountain, George Ward Park, Civitan Park in Trussville, the new trail at Trussville Springs, Veteran's Park on Valleydale Road and Heardmont Park on Highway 119. If you cannot make it to one of those parks, get creative! I know laps around the inside of a track or on a football field are boring, but it'll make your shins feel better! You can also run on the side of the road or sidewalk.

Lastly, pay attention to your training! I'll be the first to admit, my running is no where near as consistent as it used to be. I'll get lazy and take a week off here and there and try to start back training where I left off. That doesn't work! The trick is to make sure to start back slow and easy. Don't even think about how far you are running, just start off running for time. Even if it's just 10 minutes, you got to start somewhere!

Occasionally, you can do everything right and those shin splints will still pop up. What to do? Try to control the inflammation with ice and anti inflammatories. Icing works best ASAP. As soon as you're finished running, put an ice pack on, use ice cups for massage, or put your shin in the DREADFUL bucket of ice water. A lot of shin problems are due to a lack of arch support. Come to The Trak Shak and try out the Powerstep or Lynco insoles. Finally, there are a whole host of strength exercises using a "theraband" or an ankle weight to help those lower leg muscles adapt to the pounding. I know them all!