Runner’s Fuel

An optimal balance of carbs, protein and unsaturated fats is recommended to boost your running performance.
So get the most out of your runs…fuel your body with vital nutrients daily!


How to Avoid Workout Injuries

We’re all susceptible to injury from repetitive training, especially when we don’t pay attention to our training programs, our coaches, and yes, even our bodies! Consistently tough workouts can lead to enhanced fitness and performance, but it’s all about smart training.

Article courtesy of Linda Melone at

10 Common Workout Injuries and How to Avoid Them

Planning to do a marathon?

Read these motivational quotes to inspire your marathon training and racing endeavours ; )

Compiled by Runner’s World:

Happy marathoning!


Time for new running shoes yet?

Yep, hard to believe it’s mid-season already! Do you think your running shoes are worn out? You probably know, but just a reminder that running in worn out shoes is just as bad as running in the wrong shoe. Don’t end up with an injury and ruin the rest of your season by procrastinating ; )

Running shoe quality has certainly improved over the years as materials and designs have become more advanced. That said, they are still man-made products with undeniable lifespans.

While there’s no absolute or simple answer about the durability and lifespan of a running shoe, your health is important and running in broken down shoes not only slows you down, but may also increase your risk of injuries that can take months to heal. As a diehard runner, that’s definitely not a development you want to entertain!

There are varying opinions however, about the life of a running shoe and how often they should be replaced based on many variables. In an article by Ann Oldenburg from

From a mileage perspective, “The general rule of thumb is that you should replace running shoes somewhere between 350 and 550 miles, depending on your body weight, the surface on which you usually run and your running style. Lighter runners might be able to wait until close to the 550 mark to shop for on a new pair, while heavier runners might wear down cushioning, tread and support material faster.”

From a time frame perspective, “The general consensus is that you shouldn’t wear a pair of running shoes any longer than six months if you run four days a week. If you run anywhere from three to five miles a day, four days a week, you’ll be putting in approximately 300 to 500 miles every six months.”

If you have miles of memorable runs on your shoes and the wear and tear is forcing you to think about replacing them, drop by Peach City Runners to find out about summer sales, new arrivals, what brands and styles are popular, and for advice about the perfect shoe for you!

Imagine the potential…

Check out these amusing, yet very true, running mistakes that most of us (yes, even you
seasoned veterans!) just can’t seem to stop making. Let’s hope that one day we’ll learn from
them and go on to achieve our biggest goals and wildest running dreams…

Courtesy of Cindy Kuzma – Runner’s World:

Don’t sabotage your race!

To prepare yourself correctly for a run you must take extra care with what you drink pre-run.

How you hydrate before your run has a huge impact on your performance. Some of the worst things a runner should avoid drinking before a run are listed in the following Runner’s World article.

Be smart! Don’t let your pre-run hydration choices sabotage your training workout, or for that matter, your big race day!

Running for me : )

Canada Celebrates a Milestone 150 Years

In honour of Canada 150, festivities will be taking place all over Penticton to get you into the celebratory spirit!

Lots of fun, food and fanfare for kids of all ages! Come on out and join in on the fun ; ) For more details visit:

Got that “dead leg” feeling?!

As all avid runners know, training cycles challenge the body mentally and physically. Sometimes it’s hard to discern if you’re experiencing mid-season fatigue or that “dead leg” feeling simply because it’s time to replace your shoes.

If after a normal run it feels like the life has been sucked out of your legs, it may be that your shoes aren’t providing the protection and support you need anymore. Give your legs a break for a week to make sure it’s the shoes and you don’t just need a mid-training season rest. If your legs still feel dead, consider replacing your shoes.

In the meantime, here’s a great running shoe review courtesy of Running Shoes Guru. Have a peek through and if you have any questions give us a call at 250-490-3334.

Running Shoes Review

Happy training!

Relax, kick back, enjoy the love…