Essential Summer Gear


Essential Summer Gear


So its official Summer has arrived. Those of you who join us on Tuesday, Wednesday and Sunday for our group runs know its getting steamy out there. Last week I shared a few tips with the club for battling the heat. This week I've put together a post all about the gear that will get you through the summer. Read on my friends! 



Its whats for dinner.

Hydration. Its super important all the time but even more so in the Summer. When it heats up we sweat, its what we do. In that sweat we lose electrolytes that help keep our muscles firing on all cylinders. So how do we combat that? We drink nuun! Whats nuun? Its a zero sugar electrolyte replacement drink. It will replace things like sodium, magnesium, potassium and more that are lost in your sweat. I'm a huge fan because it has zero sugar and is way less syrupy than a Gatorade would be. 


Of course shorts would be on this list! Now the important thing to remember about shorts is finding the brand/style that fits you and feels the most comfy. Just like shoes, all companies have a different fit to them, Nike is a little slimmer, where Brooks and Saucony have a boxier fit. Our suggestion is to try a few different brands and get a pair that doesn't rub or slip or have any issues. Most will have a brief liner built into it and some will have a compression short built into them, the brief may be cooler in the summer but if you have issues with chafing a short with compression built in may be a great option. 


A good t-shirt can take you a long way....maybe even through a 20 miler...A rule of thumb here is steer clear of cotton. If you're like me you'll be doing quite a bit of sweating while you're out there on the roads this summer and a good polyester t-shirt will help keep you dry by moving moisture from your skin and will protect you from the sun (some t-shirts will have UV protection built in). T-shirts though are similar to shorts in that they all fit a little different, its very important to pay attention to seams around the armpit area to make sure they do not chafe. 


When the weather heats up it may be wise to ditch the sleeves. Get yourself a sweet tank or singlet to race or run in to cool yourself down a little bit and improve your range of motion. Again these garments are going to be made from a polyester blend that takes moisture and spreads it across the garment so it will dry quicker. Make sure to wear a bit more sunblock though as you don't want to end up with lobster arms. 


This is an item that pretty much every one on the staff has purchased. Its an unbelivable waterbottle that keeps your water or sports drink cold. And whats colder than being cold? ICE COLD. I said whats colder than being cold? ICE COLD. Hydroflasks come in fun colors and are the best water bottle around for us runners who want to stay hydrated during the summer months. 


Chafing. Its a runners nemesis. Irritation on the thighs, underarm etc...can be a drag on any runners performance. Bodyglide is the answer, sweat/water proof and way less greasy then vaseline it will help those spots that typically chafe glide right on by each other. Its also an awesome blister prevention tool, you can throw some on your feet, chuck on some sweet socks and say farewell to blisters my friend! 


sweet shades


It wouldn't be summer without some sweet shades! At Rhode Runner we only carry one brand of Sunglasses and thats Tifosi. Why? Cause they're the best, they offer the quality of your Nike, Oakley or Smith sunglasses but at a fraction of the cost. Their sunglasses start at 39.95. Sunglasses are super important for the summer months to help prevent cataracts, wearing high quality sunglasses protects your eyes from UV rays. Sunglasses also help prevent blue light from entering your retina helping to prevent macular degeneration. 


I love 



If you know me you know I wear hats, whether I'm running or racing I'm rocking a hat. Not only are they a great accessory to look super cool, they help protect your head/eyes from UV rays. I'll rock my hat backwards on occasion to block the sun from my neck area and prevent sunburn. Wearing a hat is also a great way to keep sweat out of your eyes, and if it starts raining it will keep the rain out of your eyes as well. 


Sweaty feet are just awful, they lead to blisters and that is no fun. A good set of socks can go a long way in preventing blisters on your feet. You'll want to steer clear of cotton socks for sure during the summer months. Good socks are made of the same materials as good t-shirts and shorts would be, a polyester blend is best for moving moisture and keeping your feet dry. Another thing to pay attention to with socks is where the seams fall on your feet, seamless socks are ideal but if you do end up with seams make sure they don't fall in annoying spot. 


Ooooooooofos is more like it. These sandals are no joke, perfect for working around the house, hanging at the beach or wearing after you just crushed the blessing of the fleet, they provide support where traditional sandals do not. Built up through the arch and contoured to match the natural shape of your foot they help you recover after a hard workout or race. They're also super durable, yet soft in addition, they are machine washable and come in a ton of fun colors. I rock the slides...mostly so I can wear socks with them...cause I'm cool like that. 

Anyhow I hope this blog post helps get you all geared up for the summer time! Remember to hydrate, stay cool and have fun! If you have any questions about summer training feel free to ask in the comments or next time you're at the Rhode! 

See you on the Rhode! 

Eric Lonergan






So we got a preview of what the Summer will bring this past week and I thought before we get blasted again with another heat wave I'd share seven tips for running in the heat. So here we go we'll start with the most important.


Sometimes its not worth it. I know thats bad coming from a dude who works at a Running Store, the last thing I should tell folks is not to run! But like I said if the weatherman tells you there is an Ozone Alert and not to exert yourself do not do it.  If you can find yourself a treadmill get on the puppy but if not, take a bagel. It ain't worth it. 

"The Department of Health warns that unhealthy levels of ozone can cause throat irritation, coughing, chest pain, shortness of breath, increased susceptibility to respiratory infection and and aggravation of asthma and other respiratory ailments. These symptoms are worsened by exercise and heavy activity." - RIDEM


In the winter dressing in layers is key. In the summer the less layers the better! We tell folks to steer clear of Cotton when running in the heat and with good reason. Cotton is a material that holds on to moisture, think about when you get out of the shower you dry off with a cotton towel. We want to get that moisture away from us, Polyester moves that moisture quickly across the garment so you stay dry.





Drinking water before your run is vitally important when the temps start rising a good rule of thumb is to drink around 16ozs of water before you head out for your run then take in between 5 and 10ozs every 20 minutes during the run. For those of us who are heading out for a run longer than 30 minutes be sure to knock back an electrolyte replacement drink like a Gatorade, Vitalyte or Nuun during and after your run. These drinks typically have carbohydrates as well as electrolytes so they can help replace some of the things you'll lose in your sweat. Drink early and often.


You can usually tell when something doesn't feel right. Whether you're new at this or an old pro chances are you'll be able to tell when you don't feel right. Below are a few things to look out for when you're out for a run on a hot day. 

  • Headache
  • Dizziness
  • Light-Headedness
  • Muscle Weakness
  • Nausea

If you start to feel any of those symptoms shut it down and heat for the AC. It also may be wise to run by feel vs your traditional pacing. Your run may be a little slower but you'll be thankful in the end. 


If its going to be 98 degrees in Providence and 80 in Narragansett maybe you hop on the bus or get in the car and take a drive down to South County for your run. The state isn't really that big and you'd probably enjoy your run much more. If thats not in the cards, try to find yourself a nice shady or cooler route in the city or on some trails. Blackstone BLVD is a good spot for some shade here in Providence, or if you need something a little longer a run along the East Bay Bike Path may get you some cool ocean breezes. 


Running with a buddy is a great way to stay safe. It helps to have someone around to either call for help if needed or reel you in if you're getting carried away on a hot day. Having someone there to maybe adjust the distance or pace of the run can be helpful. Even just having someone to talk to about how you're feeling can be beneficial when you're out of sorts. Plus isn't running with people just more fun! 


Pick the coolest times of the day to go for a run. Maybe you wake up a little early during the hottest days and get out there at 5am or you wait till 8pm to get out in the evening. You may need to do some finagling of your schedule but if you want to get your run in avoid the afternoon. The morning is best because Ozone levels tend to be there lowest at that time of day. 

Well I hope that helps! If you have any questions or suggestions do not hesitate to comment below, send me an email or chat with me at the next group run!

See you on the Rhode! 

Eric Lonergan










When it comes to footwear there are few shoes that have been around for as long as the Nike Air Zoom Pegasus, in fact it could be the longest tenured running shoe out there. I've been running in the latest version for a few weeks and wanted to share my thoughts about the newest Zoom Pegasus. 


This shoe is now my favorite running shoe, hands down. Its light enough to feel fast and substantial enough to train in every day. We have a lot of shoes here at the Rhode and every shoe fits/feels different. For me in particular, this one just fits. Balance is a huge factor in having a shoe feel good on the foot, the Pegasus is well balanced and just fits. 


The upper on this shoe is seamless and breathable. In fact its much more breathable than last years version. The fit is dialed in and fits close to the foot. In addition to the flymesh upper materials Nike uses what they call Dynamic Flywires through the mid foot to lock in the arch of the foot. These Flywires allow you to dial in the fit a bit more than some other options out there, allowing you to snug it up as you see fit. I have a tendency to tie up my shoes a little too tight and so its helpful for me to be able to adjust on the fly if needed. 


The ride on this shoe is where it really shines. Zoom Air Technology has been around for over 35 years and below is how Nike explains it works:

HOW ZOOM AIR WORKS: Nike Zoom Air technology turns the pressure of each step into ultra-responsive energy for the next. As your foot lands, tiny fibers inside a high-pressure Zoom Air unit compress, dispersing the force to soften the impact, then quickly snap back into place, springing you into your next move.

From my personal experience Zoom Air Technology is one of my favorite cushioning systems out there. Its cushioned, yet responsive, some folks enjoy a HOKA ONE ONE shoe with a tremendous amount of cushioning for me however I feel like I have to work really hard to get through the mid-sole in order to get going forward. I prefer a shoe that gives a little more back to me, and the Pegasus is one of those. 


Overall the Pegasus 34 is a great update to a classic running shoe. My favorite shoes are simple, to the point and understated. I'm not a huge fan of bells and whistles in my footwear, and the Pegasus is a no frills, every day trainer. At Rhode Runner we only carry shoes that we believe in, you won't see the Nike Zoom Air 360 or Shox or any "Athletic Fashion" shoes marketed as running shoes, you'll only find truly functional running shoes. To me the Pegasus is a distillation of  what a great neutral should be, lightweight, soft yet responsive, durable, and it looks pretty sweet too! 


I'll be writing some footwear reviews in the future and they won't all be as glowing as this one so stay tuned to read my thoughts on some of the awesome and not so awesome running footwear out there on the market. 

I'll see you out on the Rhode! 

Eric Lonergan 



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With the summertime on its way, racing season is upon us. We have no doubt that you will be successful out there on the course...buuut here at the Rhode we want to give you as many tools and tips as we can. I've been through quite a few races, from 400meters on up to the Marathon, below are a few tips I've picked up along the way. 


For those of you who joined us on Thursday for our Destination Run you know just what the Gaspee Days 5k looks like. We've got basically an out and back course that is fairly hilly especially on the way back. With that in mind we can plan our race accordingly, we know not to get carried away during the first few miles as we'll need something in the tank for the way back. Previewing your race course is a huge advantage, you'll know when you need to make a move, conserve energy or start that sprint finish. I've been on the wrong end of knowing the course a few times and one in particular stung pretty bad, ask me about it at the next group run. 


Not that comfortable. This relates more with what you are going to wear on raceday, maybe you got a new Rhode Runner Singlet, or a pair of shorts or shoes you'd like to wear during the race, be sure to test them out before hand. If its a new pair of shoes you'll want to get a few miles on them to get that insole molded to your foot. Make sure singlets, shorts or socks do not chafe or rub as that will lead to blisters or soreness. Ideally you're not thinking about your shoes or gear, they just go away. You've got enough to worry about. 


Rain? Snow? Sleet? Hail? Sometimes its difficult to know exactly what the weather will do (Blessing of the Fleet anyone???) but do your best to be prepared. If there is rain in the forecast you'll be begging for a fresh pair of socks after the race, throw a set in your bag. If you've got another set of shoes bring those along as well. If its snowing or cold be sure to dress for 20 degrees warmer than it is outside, you'll be a little chilly before you warmup but you won't be bogged down with too many layers. 



It's getting a little warmer these days and hydration is top of mind for a lot of runners. Remember to continue hydrating even when the weather cools down as well. Prepare yourself by drinking enough before hand, this will vary but a general rule of thumb is 16 oz before hand and if you're going long have a drink every 20-30 minutes. Afterward have a Nuun or sports drink to replace the electrolytes you'll use up during your effort. Do not wait until you are thirsty to grab a drink, its already too late. 


This is another section that will vary depending on who's reading it. For most of us its a good idea to include some high-carb foods the days leading up to your event think bagels, pasta, rice, cereal etc...Your goal, eat foods that are high in carbs, moderate in protein and low in fat. The morning of your race you'll want to stick with what you've done throughout the week leading up, I'll usually roll with a bagel and peanut butter with some coffee and water.  


I'll write that again. RUN YOUR OWN RACE. Its super important not to get caught up in what everyone else is doing. You've put in the work, you know your strengths and weaknesses, you know that you've been crushing the Speed Run on Tuesday so that finishing kick will be there. You know you've hit the hill on Rochambeau every Wednesday so you can cruise up the hills in your race, do not let anyone dictate what you want to do. Stay within yourself, be aware of your surroundings but run the race on your own terms. 

And last but certainly not least, 



We'll see you out on the Rhode! 

Eric Lonergan 

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We Are All Athletes


We Are All Athletes


One of our key points we like to drive home to our Beginning runner group throughout their training is that we are athletes. In each and every human there is the ability to run. It's in our genes. We drive this point home by explaining that we train just like elite athletes do. You know that Blackstone Blvd we run up and down? Molly Huddle runs there too? You know our manager Patrick was in the Olympic trials and Katie who works at the shop was on the US Cross Country team.  You're surrounded by elites here in Providence and they train just like you do. If you're in our Run Club or have attended any of our sessions, you know what it takes. Let's break it down. 


Goal Setting

We need goals it's how we know we've accomplished anything. Whether you're running the Chicago Marathon with Christine, Stephen, Ashley, Gil or Michael or you're looking to run a fast 5k like Danny. Setting a goal is something Run club members and Shaylene Flannigan do. 

Dynamic Warmup/Activation Drills

What are all those wacky movements we do before the Speed Runsession and Recovery Run? Those are Dynamic Warmups, designed to wake up the muscles used for running these movements help prevent injuries and get you ready to perform at your best. Check out the video to see some great Dynamic Warmups to add to your training.

Interval Training

When you join us for our Speed Run or take part in our Beginning Runner Group you are Interval Training. Elite athletes work these sessions into their training blocks to get faster. Just like you. As I mentioned in our previous blog Speed Work Makes the Dream Work to run fast you need to run fast. Interval training gives you a chance to run at race pace or faster for shorter periods of time with recovery inbetween. These sessions help build up tolerance allowing your body to get comfortable at faster speeds. 

Every Run Has A Purpose

Hard days are hard. Easy days are easy. Yoga days are yoga-y? Anyway just like Elite athletes our runs have a purpose, the speed run is a hard effort, the recovery run is a day to chill out and recover, the long run is a day to build strength, even bootcamp class is a day to cross train. Every day has a purpose and there is a method to madness make sure to hit the speed run hard and use the recovery run to do just that. Recover.

Rest and Active Recovery

Active recovery are things like foam rolling, going for a light jog, or a bike ride, or hitting a yoga class. These are great ways to give your body a break from running but still get some work in. There will be days when you need to rest completely and give your body a break from the rigors of training and working and taking care of the kids and the rest of the things life throws at you. That is just fine, Galen Rupp takes days off too. 


So there you have it. There really is no different between you and Molly Huddle or Matt Centrowitz. 

Eric Lonergan