face traffic



No yugo. Really I Insist Yugo.

As my coach always used to say “You'd rather be hit by a Bentley than a Yugo". Now I don't know what a Yugo is but it sounds awful. The best way to avoid being hit by a car is to know it's coming and get out of the way.  Being situationally aware and paying attention to what drivers are doing (even when they are not) will keep you safe on the rhode. So hug the curb, face traffic and keep your eyes peeled for Bentleys..;)

turn the headphones down

We all enjoy listening to music while we run. While I enjoy a little Yanni on the run as much as the next guy it's important to keep your wits about you. Yurbuds are great for two reasons, they don't fall out (really they don't) and they allow ambient noise in. Sometimes you can hear a car before you see it, if they come out from behind a building or a row of hedges or an elephant.

run in well lit areas

Being seen is key to staying safe out on the rhodes. When the fall arrives in earnest it gets darker earlier, curse you daylight savings! Running in well lit areas will help keep you upright since you’ll see rocks/potholes/manhole covers etc…and cars will be able to see you. Places like Blackstone Blvd are awesome cause you can get a few miles in and stay safe. 

dress to be seen

Again being seen is key to staying safe out on the rhodes. Luckily there are all sorts of outfits, lights make you stand out from the background while you’re out their running. Its not a fashion contest out there and some folks may end up looking like a christmas tree but we’d rather be safe than sorry. 

make eye contact

This is something I try to do any time I’m crossing an intersection or road or driveway with a vehicle at it. Drivers making a right hand turn may not always look right before turning, DO NOT ASSUME THEY SEE YOU. They do not. Make eye contact get a little wave from them. A few seconds added onto your run is a much better outcome than the alternative. 

So there you have it. 5 Tips for running safely on the rhodes. Its all about paying attention and being aware of your surroundings! 

See you on the rhode!  



Spring Gear Guide


Spring Gear Guide

It is official. Spring has arrived, I actually did some yard work yesterday! With the temps in the 60s and the weather turning its time to starting thinking about what to wear when we're out there logging some miles. Below is a selection of some great gear to help you get through the spring and summer months. 


Short sleeves and tanks are the name of the game this season, keep dry with materials that move moisture and garments that breathe. Here are two pieces that do just that. 


North Face

Reaxtion T-Shirt


North Face

Reaxtion Amp Tank


The winter months call for pants and tights, but now that the weather has turned lets take a look at some great options for hitting the rhode. Shorts baby! 



5 inch short



Chaser 5 inch short


When the weather starts to heat up its super important to remember to hydrate properly! There are some great options for hydrating before and after the run, but during can be a little tricky. Below are two cool products that help you stay hydrated while you're moving. 



Switchblade 24



Quickshot Plus


Spring is a great time for footwear updates and if you're a neutral gait the shoe below is a great option to try. The new Saucony Ride Iso arrives May 1st and if you pre-order a set you'll receive a sweet Rhode Runner T-shirt. 

Screen Shot 2018-04-04 at 12.37.05 PM.png

Women's Saucony

Ride Iso

Screen Shot 2018-04-04 at 12.36.08 PM.png

Men's Saucony

Ride Iso

These are just a few of the great items Rhode Runner has for the Spring Season. We're pumped the weather has changed and we're looking forward to hitting the rhode! 








Mike Silva of Foundation Performance is our Go-To guy when it comes to running injury questions. We recently had him in for an injury clinic/runSTRONG class with our Beginning Runner Group. He shared a few of his favorite Dynamic Warmups, Stretches and Strengthening Exercises. Check them out below. 


  1. Tigger Walks
  2. Soldier Kicks
  3. Lunge Walks
  4. Cross Over Side Step
  5. Running Jacks


  1. Side Plank
  2. Eccentric Calf Raises
  3. Single Leg Squat
  4. Single Leg Bridge
  5. Single Leg Reach


  1. Calf
  2. Hip Flexor
  3. IT Band
  4. Piriformis
  5. Hamstring

Its tough as runners to squeeze everything in, running, foam rolling, stretching, strengthening etc...but if you take just 15-20 minutes and perform these "Top 5's" you will not regret it. 

A huge thanks to Mike Silva of Foundation Performance for supplying the videos above and for helping keeping our runners injury free! Follow them on Facebook for more great tips.

See you on the Rhode!

Eric Lonergan


Tips for Spring Time Running


Tips for Spring Time Running


Its Spring! At least thats what the calendar says. We're looking at a few days here of 50 degrees or more so I'm thinking its safe to call it...though round these parts you never know! Anyhow with the change in weather comes a change in running. What do I wear? How do I get back into this Running thing? What races are coming up? Don't worry we got some tips. 

What to wear? 

Spring is a great time to look at your closet and take inventory on what you may need. You may or may not have taken some time off in the winter and maybe those shoes are looking a little worn or your over burdened with layers of winter running gear. Fear not! The Rhode is here to help, if new kicks are what you need we'll assess or reassess your gait and make sure your running shoes are still the right support for you and find you a comfortable set of kicks to train in. If the wardrobe is looking a little thin for the warmer months we've just received a ton of Spring gear from Nike, North Face, Asics and Mizuno. You'll want to invest in a solid pair of shorts and t-shirt for when it starts to warm up. We recommend dressing for 20 degrees warmer than it is outside, so if its 50 dress like its 70 because you'll heat up once you get moving. 


Getting moving can sometimes be the hardest part, believe me I'm there right now. I haven't been able to get out of the Winter funk yet and will definitely need y'all to give me a push this spring! Consistency is key and doing too much too soon can lead to injuries that throw a wrench into that consistency. With that in mind starting out nice and easy in the early spring can lead to a successful summer and fall. You'll want to set a goal for your training to help keep you on track for sure. Having something to train for is super helpful. Keeping a training log can help as well, taking notes on how you felt during a specific run or what kind of miles you've been running can be informative when looking back. These notes can also help keep you motivated when you hit a bump in the road. 

Places to run


One of the best parts about Spring time is getting out and about to visit great local running spots in Little Rhody! We love hitting the rhode and checking out awesome places to run in our little state. Below are a few suggestions. 

Matunick Beach - This spot is a fantastic seaside run with sweeping views of the ocean. You can run right along the water and even swing by my mansion a few blocks down the road for lunch ;)

Blackstone Valley Bike Path - This is an awesome spot to get more than a few miles in this spring. This run through the Blackstone Valley has great views of the river and some fairly flat terrain. You may even see a few Olympians training over there as this is a favorite spot for Molly Huddle to get in some uptempo work. I dare you to try to run with her! 

City Park Warwick - This is a great little park with views of the Bay. It's only a 2.7 mile route but is usually pretty wide open in terms of foot traffic and has some challenging twists, turns and uphills. 


As I mentioned in the training section, setting a goal is one awesome way to get moving when the weather turns. I know a lot of our customers here at the Rhode are shooting for the Blessing of the Fleet in July and maybe you should too! There are a ton of races to train for this spring and summer whether you're looking to hit up the Gaspee Day 5k or you'd rather run the Newport 10 miler or Blessing of the Fleet or maybe the Bristol Half Marathon. Either way you're all set in little Rhody! So this Spring, set a goal and GO GET IT! 

These are just a few tips to get geared up and ready to rock this spring. We're looking forward to another season of great running and racing! If you have any other tips feel free to drop them in the comments section! 


Coach E








I run with my legs, not my abs. Whats the deal? How can getting a strong core help me become a better runner? Well, core strength reinforces the way that your pelvis, abs, hips and lower back work together.

A strong well-balanced core does a few things: 

-Reduces lower back issues

-Improves posture

-Improves balance

-Improves power generation

There are a few key muscles runners need to work on specifically. Its important to note that the "core" isn't just your abs it includes your hamstrings, glutes, hips, lowerback and obliques. Core workouts should target these muscles to help reduce injuries and keep you running. I typically will integrate these types of workouts into my training a few times a week. Below is a great video I use and part one focuses on all parts of the "Core". My wife makes fun of me cause I'm always saying I've go to do my "Pascal Doberts"!

Pascal Dobert, strength conditioning coach for Nike's Bowerman Track Club, takes you through this two-part strength routine that he uses to condition Nike's top athletes. The only equipment you'll need is a pair of running shoes (or 2 pound weights if you would like to up the difficulty). Perform this workout twice a week to build power, endurance, and speed.

Remember that becoming a better runner doesn't just mean running more. It does help for sure, but you cannot run more if you are injured and doing the little things like core workouts, foam rolling, stretching etc...will keep you on the rhode for the long haul. 

See you out on the Rhode!