Running Tips

Running Tips | Fueling for the Long Runs with Gels

Fueling for the Long Run with GelsYou Gellin’?Justin DePierroConfluence Running HV - Manager One of the most frequent topics of conversation at Confluence Running is fueling for an endurance...

November 09, 2022 — Matthew Gawors

Confluence Running Magazine Kat Hores comes in last place during the ERRS 10k

Confluence Magazine 2023 | Post-COVID Edition

Everyone struggles at some point with feeling like they aren’t performing “like everyone else,” or worse - not like they used to.

The important thing to know:
You are not in this alone.

November 08, 2022 — Matthew Gawors

Pond Hockey Trail and Snowshoe Race Chenango Valley State Park

Master Winter Trail Running: Altra’s Advanced Guide & 10 Expert Tips

Winter trail running combines the thrill of adventure with the tranquility of snow-covered landscapes, but it also comes with unique challenges that demand preparation and adaptability. From gear selection to navigating icy terrain, mastering the winter trail experience starts with the right tools and mindset. As highlighted by Altra Running’s Luke Harper, layering with merino wool and investing in trail shoes with aggressive traction are game-changers for staying warm, dry, and secure on slippery surfaces. Shortening your stride and maintaining a quick cadence—what Harper calls "twinkle toes"—can significantly improve your stability, while insulated hydration systems ensure your water stays liquid even in sub-freezing temperatures.

Whether you're a beginner or a seasoned runner, embracing the nuances of winter trail running unlocks a world of breathtaking scenery and physical achievement. Apps like AllTrails help you discover new routes and assess trail difficulty, while group runs or training partners can keep you motivated when the cold tempts you to stay indoors. Remember to change into warm, dry clothes immediately after your run to avoid post-run chill, and always prioritize safety by carrying essentials like a headlamp and navigation tools. With thoughtful preparation and a willingness to adapt, winter trail running can become one of the most rewarding aspects of your running journey.

December 10, 2020 — Matthew Gawors

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Fighting Off an Attacker From Behind | Runsafer Techniques to Keep Yourself Safe While Running

Be Safe. Be Together. ASICS has a self-defense program, RunSafer, to build confidence and skills for athletes to protect themselves in the unlikely event that they encounter a bully or...