The first and most obvious way to stay in control is to reduce your speed and move with a shorter more compact stride.  Then if a foot does slip, you have better control and are less likely to pull a muscle as the leg(s) shift abruptly.  If you are taking a longer stride and the foot slips forward, the hamstrings are likely to tell you it was not good.

Next up is to add traction to your shoes.  Try YakTrax, (available at Elite Runners for $30) a rubber and coiled spring unit which slips over the bottom of your shoes and gives you grip no matter what is under your feet.  The downside is that you really can’t run over clear roads without decreasing the life of the unit unless you take it off and reapply once you cross the open pavement.

Another alternative is Ice Spikes (available at ER&W for $25), a set of specially designed hardened steel sheet metal screws which one literally screws into the bottom of a pair of shoes.  The set comes with the special driver to insert the screws into the shoes along with instructions indicating the best layout. Our staff uses older shoes which have some life left, but will be good for the nasty weather while keeping our newest shoes clea, dry and ready for the sun to reapper.

Finally, a cheap but effective method is to coat the bottom of a pair of shoes with Shoe Goo ($7 at ER&W) and then while it is still sticky, push the shoes down into a pile of cinders (FYI, PennDOT and local municipalities supply these for free, just scoop some off the road after the first snow).  Let the goo dry and you have a bottom of sharp rocks, which feels like running on a sheet of rough sandpaper.  This will last 3-4 runs, depending on how much open road vs ice you hit, but it does work.

No matter what product you choose, just remember to be safe.

Just in! Check out Darn Tough socks! Merino wool with Coolmax technology – ultra-light with an undetectable toe seam!
Unconditional Lifetime Guarantee – if you can wear these socks out, Darn Tough will replace them – FREE of charge!
We are excited to add this quality American made product to the shop! Come in and grab a pair today!

This race is one of many events run by the The McKees Rocks CDC which is the bricks and mortar of McKees Rocks and Stowe revitalization. Their commitment is to the community, and their pursuit is economic prosperity for businesses, residents, and investors. Part of their mission is to provide resources for anyone looking to make McKees Rocks and Stowe a home for their family, business, or investments. Whether you are buying a home, business, they are here to make your ambitions reality in McKees Rocks.

Please register online today at http://www.active.com/running/mckees-rocks-pa/4th-annual-run-your-rox-off-5k-and-1-mile-run-walk-2012..

FYI, this is a Friday evening race so the post-race party is a lot more fun and better food than your typical morning event. Also, the Race Director, Scott Baker, owns 5 Generations Bakery which makes THE BEST gourmet cinnamon swirl bread.  check out their website to find out where to get some today! http://www.5generationbakers.com/

Have you visited our new location?  Let us know what you thought!

Dates for our Summer Outdoor Series are finalized!
June 13, 20, July 18, August 1,8,22,29.
All will have 5K & 5 Mile options on full trail in Settlers Cabin at the Algonquin Shelter.
$10 per week. Timed, with Food and refreshments after.

Visit the Summer Outdoor Series page for more information and directions.

20th Annual Genesis Riverside Run

With warm weather and an abundance of energy, Pittsburgher’s are taking to the streets and trails for a busy race season.  It really kicked off last week with the 12th Annual Just A Short Run with over 2,300 runners.

• Established in 1973, Genesis of Pittsburgh, Inc.  is a nonprofit, nonpolitical, nonsectarian, tax-exempt organization,  whose mission is to provide life-affirming programs and services for  pregnant women, children, and adoptive families.
• Genesis’ local outreach centers located in Bellevue and Washington, Pa.  focus on providing assistance in all areas of an unplanned pregnancy or  for parents in need. Pregnancy tests and counseling are provided as  well as necessities such as diapers, formula, baby food and clothing.
• Genesis Learning Center focuses on education in all areas. The classes  are designed to educate people to make healthy decisions and develop  healthy habits with an emphasis on goal setting. All of the above  mentioned programs are provided free of charge. Genesis is a licensed social service, foster care and adoption agency. Your support of the Riverside Run will help us take yet another “STEP” toward helping these parents in their “RACE” to secure their future and their families. We couldn’t do what we do, without you!

So step out this spring and take a step forward to helping a local charity on April 14th down at Heinz Field!

If you are looking for other local races to jump into check out these sites:

• http://www.runhigh.com
• http://www.smileymiles.com
• http://www.race360.com
• http://www.signmeup.com
• http://www.active.com
• http://www.iplayoutside.com