As a running coach, I can't stress enough how important it is to have custom-fitted insoles in your running shoes. Many runners focus on...

Apple Watch Final Surge Integration Here is an Infographic to help you get started. Connecting Garmin Watch to Final Surge Connecting...

A standard rule for running is to dress for at least 10-20 degrees warmer weather (varies for each person, hence the range). Your body warms up as you run so even if you are slightly cold in the first mile as you keep running you will want to start shedding layers if you dress up too warmly. So dress for mile 2 from the start. Here’s a nice infographic for how to dress for running in cold weather: It is safe to run outside in the winter if you dress appropriately, as a matter

WHY DO RUNNERS NEED SODIUM? Have you ever noticed that after a long run, you might have those white lines on your face or skin? That’s sodium from your sweat (when your sweat evaporates, the salt can be left on the skin)! Sodium is one of several electrolytes that play an important role in the body, involved in hydration status, muscle function, and heart function. Plus, sodium intake actually stimulates your overall thirst mechanism during exercise, which can help you sta

Here you go.. a good collection of materials to get you started running in Winter! 'There is no such thing as too cold to run, only too bad gears' - A wise soul! Running in winter can be lot of fun if you prepare well for it. Infact there is every chance that after few runs in winter you may begin to dislike summer runnings! Trust us. We are not kidding! Here you go collection of some good links, and resources Overall TIP : 2 layers of every gear except shoes, fixes everythi

One of the most important item a runner MUST have is an ice pack. We suggest having this version of the ice pack - An ice pouch. It is easy to carry, reusable and all it requires is ice to be filled in and voila you are ready. More importantly since it is a pouch, it can be twisted and adjusted to fit the contours of your body wherever is needed. Eg Ankle, knee, bottom of foot, neck, shoulders etc.. having this ice pouch will give you all a much easier treatment. Search in A

Gels are a very useful nutrition aide during running long distances. There are multitude of flavors out there. Some of the good ones are easy on you stomach. One recommendation is this vegan gel made of natural substances Amazon Link: https://amzn.to/3HKr7ZF Another one that runners typically use are Gu is a caffine based gels

Buying a treadmill is a decision that has many requirements and implications. In this audio cast, Coach Bala offers his view on What you need to look for when you buy a treadmill, why you should buy a treadmill and how to use it for your runs

Resistance bands are excellent MUST HAVE runner aids. This is a closed loop band. Useful for workouts like Crab Walks, Rainbow https://amzn.to/3oduq3Y Resistance bands with handle.. another good one https://amzn.to/3AJjdNv Exercise bands (open loop) most flexible for many workouts https://amzn.to/3oai6RF

Nuun Electrolyte tablets - This is a Must if you are running more than 5 miles. This takes care of Hydration eases salt depletion. Amazon Link

BFF Massager Muscle knots post running is a common occurrence. This is typically characterized by localized sourness. Just stretching is not going help. Can you untie a knot by pulling on the string? It is the same thing with these soft tissue knots. Releasing it is by applying localized pressure with a good foam or mechanical rolling in affected areas will do a world of good. Wide variety of massage guns are available at different costs. Check it out and it works well for lo

Toes Home 6PCS Outdoor Magic Headband - This seems better than Balaclava. Amazon Link Anti-Chafe cream- Chaffing is a common problem for all runners. It happens on all areas where there is skin to skin contact or skin to garment contact. While running due to repeated scraping motion chaffing could happen. (Groin area, Nipple area, Arm pits are typical places to watch out). Amazon Link . NipStrips Best Nipple Chafing - This is recommended for Men running 10 miles and beyo

After Dark: Head Lamp($10-$15) - Get one if you love to run outside after dark. Amazon Link. Reflective Vest Running Gear - It is mandatory to get a reflective vest anytime you run outside after dark. Amazon Link

Running Belt (water bottle) - Amazon Link Make sure you also order a good Gym Bag($25-$40) from one of the retail stores. Running cap ($10-$20),Glasses($15-$30),Bandana are needed for Bright sun protection

Shorts or Tracks($25-$50) - Get which has mesh support inside. Get couple of them.Brooks,Adidas,Nike would be a good choice Shirt($25-$50): Get breathable clothes. Get couple of them with short sleeves and longer sleeves. Fleece Hoodie($30-$50): Get which covers neck and all the way up till chin to keep warm bodily air inside. Recommended Brands:Columbia or North Face

It is said that when you run you are putting nearly 3 times of your body weight on your knees. It is important that you consider wearing knee braces that provides additional support and stability to your knees as you run. This is an optional accessory and it is needed only when you notice knee related issues. It is also recommended for those that are 45 or over as a preventive step.​There are many knee braces available in the market. While you could get for as little as $10

A smart watch is a perfect companion for a runner as it keeps track of how far you are going and how fast you are going. It also measures your heart rate another important metric for a runner. The smart watch connects to Final Surge an app that the Coaches use to monitor your running stats and provide feedback.​ Garmin is the brand used by most runners across the world as it provides the most accurate stats compared to other smart watches. It also connects seamlessly with ot

A pair of well fitted running shoes will protect your feet from running surfaces, provide traction and absorb shock as you land on your feet. Therefore running shoes becomes the most important accessory in a runners gym bag. It is highly recommended that you get your foot topographic done from a store that specializes in running equipment. They typically make you run on an a treadmill, take videos of your gait and provide personalized recommendations based on your individual