Monthly Newsletter

November 2014


Kick off the month on the right foot with the Insole Swap-a-Thon.....from Friday through Monday, just bring in an old insole and save money on your new Superfeet Premium insole!  If you come in on Monday from noon 'till 7:00 PM, you can meet Thom Abrams, the man behind the brand.  He will be here to answer all of your questions and give you advice about any aches and pains you have in your feet.

Also, I am very thrilled to announce that we now have a registered dietician on our staff.  Kathryn Szklany will be including some great information in every newsletter starting now!  See below for this month's article.
Wondering what Fitnatic Weekend is all about?  All the details are in this week's newsletter!
I look forward to seeing you at the EQT Packet Pick-Up right here at the store.  The EQT 10 Miler is going to be a world class event, and I'm very pleased that Fleet Feet Sports is a major sponsor.


See you in the store, and on the roads.

Stay FIT,


Insole Swap-a-Thon!

Friday, October 31st - Monday, November 3rd


For more information Click here.

Save yourself a trip, Packet Pick Up In Store November 6th 12-8pm


Fleet Feet Sports is proud to host Packet Pick up for the EQT Pittsburgh 10 Miler on Thursday November 6th from 12pm-8pm. Stop in for your Packet any time that day and receive a FREE Feetures! High Performance Sock! Also print or show this coupon with your race bib for $10 Off your purchase of $40 or more!


Fall into Cold Weather Running
Part 2: The Mid-Layer

In our last newsletter, we discussed the importance of the Base Layer (layer closest to your skin) when dressing to run outdoors in colder temperatures. This time around, we will discuss the Mid-Layer and its purpose. To review, the key to staying warm in cold temperatures is a three part layering system - Base Layer, Mid-Layer, and Outer Layer.

The Mid-Layer is designed to provide insulation (warmth), and is responsible for transporting moisture away from the base layer to keep you comfortable. The fit of a Mid-Layer is looser than that of a base layer, as it is meant to be worn as a thermal, second layer.

Most Mid-Layers are found in a half-zip style. The half-zip allows for versatility, as the zipper can be zipped up for warmth at the start of your run, and unzipped for ventilation as you warm up during your run. You may find yourself adjusting the zipper several times to help regulate your temperature as conditions change during your run.

When choosing a Mid-Layer, think about how quickly you warm up and how warm you stay during your runs. If you tend to feel too warm over the course of your run, look for a thinner Mid-Layer that will help to move moisture away from your base layer, but not cause you to overheat. If you tend to take longer to warm up, and stay cool during your runs, choose a Mid-Layer that has more thermal properties - the more brushed the inside of the fabric, the more warmth it will provide.

Come in to see our great assortment of Mid-Layers from Sugoi, New Balance, Saucony, Adidas, and Nike, and let us help you select pieces to build your perfect cold weather running wardrobe!

Stay tuned for Part 3: The Outer-Layer, coming to you in our next newsletter.

 - Deb Doyle, General Manager, Fleet Feet Sports Pittsburgh

Save the Date: Fitnatic Weekend


Location: All Fleet Feet Sports National Locations

Event Time: All Weekend November 28th - 30th


Come by and find out how our local specialists can keep you moving or help you find the perfect gift for the Fitnatic in your life!


What is a Fitnatic?


Do you often find yourself:

  • purchasing yet another pair of running shoes
  • regaling friends and family with stories of your training adventures
  • participating in a pre-race ritual, or
  • shaking your head, as you are the family member or friend that fits the description above?

If so, you just might be a Fitnatic, or someone who loves one!

Here at Fleet Feet, we are honoring both camps with a special weekend designed for all!



By Now you should have seen we are posting EVERY Tuesday and Friday on Facebook to build the excitement, and we want YOU to get involved! It all leads up to FITnatic Weekend so be sure to follow us and jump in - we're going to have some fun and give-a-ways leading up to the big weekend!


Welcome to Fitnatic weekend!  Join the conversation using #ImaFitnatic or #IloveaFitnatic and #FleetFeetPitt





Stay Toasty & Protected


GORE-TEX and weather-resistant shoes are the pièce de résistance of winter running gear. When the serenity of an evening snowfall or a morning jog after the plow has passed is suddenly punctuated by sinking into 4" of icy slush, even the most awesome sock can't restore the toasty joy.


Winter shoes are much warmer than regular shoes and can power unstoppable you through water and snow chop. The tight mesh uppers keep out wind, and the soles are designed with rugged lugging and deep grooves for increased traction.


When you can see or know the surface conditions, a water-repellant shoe will resist wetness and block wind and cold, even on the longest trek. For darkness when you may not be able to avoid puddles or potholes, wear GORE-TEX (shoes labeled GTX). With sealed tongues beneath the laces, GTX shoes are waterproof. Although they look like regular running shoes, a foot submerged up to the top edge of the ankle collar will stay dry.


For sure, winterized shoes are too warm to use indoors or in fair weather. Think of them as a second pair that will last more than one season since you won't use them for every run.

Many shoes have a winter version. You will find what you need from the GTX and weather-resistant collection at Fleet Feet Sports including Adidas Energy Boost, ASICS Gel-Cumulus, Brooks Ghost & Adrenaline and the Nike Pegasus & Structure. 


- Karen Harr

Training Director, Fleet Feet Sports Pittsburgh


 Racing Flats or Trainers - What to Wear on Race Day:


I do my training in three different running shoes - I use a racing flat on race day depending on the distance, a light-weight training shoe for workouts, and my traditional training shoe for my every day runs. Each of these shoes give my legs, workouts, and races a different benefit that I wouldn't receive by wearing the same shoe all the time. On race day I want to be in a racing flat, or a lighter weight performance shoe depending on the distance I'm running. A racing flat is almost 3-4 ounces lighter than your traditional training shoe. The racing flat is lighter because its design provides for a closer foot strike to the ground through less material under your foot. On the other hand, the traditional training shoe's design provides more material under your foot, which provides less stress on your calves through a more cushioned foot strike.


When it comes to any distance ranging from the 5k to 10k, I prefer to use my racing flat. In races ranging from half-marathons to full-marathons, runners' feet tend to swell and fatigue, so I suggest using a more lightweight trainer that provide additional support, but that is your preference. As race day approaches, an important tip is for runners to gradually increase the time spent in the shoe they are going to race in so your body can adjust.


Choosing the correct equipment can make or break any run, so it is important that runners choose the correct types of shoes in order to get the best benefits out of their runs.  Whether your training or logging casual miles having the right shoes for your workouts is crucial. Stop in and supplement your training with a new light weight, traditional, or racing shoe!    


- Jen Haffner

Footwear Buyer, Fleet Feet Sports Pittsburgh


Nutrition 101 from our Registered Dietician


Make half your plate Fruits and Veggies

The fall season is a wonderful time of year in Pittsburgh, filled with cooler temperatures, back to school excitement and plenty of local fruits and vegetables.

Below is a list of fruits and vegetables in season. Check out your nearest Farmer's Market for a great shopping experience filled with local fruits and vegetables.

Fruits: apples, grapes, cranberries, pears and raspberries

Vegetables: beets, broccoli, Brussels sprouts, carrots, cauliflower, greens, parsnips, pumpkin, potatoes, radishes, rutabaga, scallions, shallots, sprouts, sweet potatoes, turnips, winter squash, mushrooms and onions.

It is recommended that you eat about 3 cups of vegetables and 2 cups of fruit each day. Eating a diet high in fruits and vegetables has been shown to prevent obesity, some cancers, heart disease and type 2 diabetes. Fruits and vegetables are filled with fiber which helps to keep you fuller for longer, lowers blood cholesterol levels and helps with bowel regularity. They are usually lower in calories and fat assisting in weight loss. Fruits and vegetables contain key vitamins such as Vitamin A which helps protect your skin and hair and Vitamin C which protects against illness, helps heal cuts and wounds, and keeps teeth and gums healthy.

Increasing your fruit and vegetable intake is easier than it sounds. Below are some quick and easy tips to help you add more fruits and vegetables to your diet.

  1. Plan some meals around a vegetable main dish, such as a vegetable stir fry or soup

  2. Keep a bowl of cut up vegetables in a see through container in the refrigerator

  3. Try brining raw cut up vegetables as a snack with a low fat dressing on the side for dipping

  4. Include chopped vegetables in pasta sauce or lasagna

  5. Order a veggie pizza with toppings like mushrooms, green peppers, and onions

  6. Keep a bowl of fruit on the table, counter, or in the refrigerator

  7. Try pre cut packages of fruit for a healthy snack in seconds

  8. Top your cereal with fruit or add fruit to pancakes

  9. Mix fresh fruit with yogurt

  10. Make a fruit smoothie by blending fat free or low fat milk or yogurt with fresh or frozen fruit




  3. CDC. Fruit and Vegetable for everyone 


- Kathryn Szklany, MA, RD, LDN, CNSC

Registered Dietitian and FIT Professional, Fleet Feet Sports Pittsburgh


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