Refresh Your Gear: Mid-Training Block Essentials with Fleet Feet Chicago

You’ve been putting in the miles, staying consistent, and hitting those workouts. Now that you’re in the middle of your training block, it’s the perfect time to check in—not just on your body and your progress, but also on your gear and race-day prep habits. At Fleet Feet Chicago, we know that the right shoes, apparel, nutrition, and planning can make all the difference in finishing strong. And remember, being a part of the Fleet Feet Training Marathon Program means you get 10% off everything in-store with Fleet Feet Chicago. Just present your training barcode during checkout!

Shoes: Protect Your Stride

By the halfway point of training, many runners are logging 150–250 miles on their shoes. That’s often when cushioning begins to break down and support starts to fade. Even if your shoes still “look fine,” worn-down midsoles can lead to aches, pains, and potential injuries.

• Check the mileage: Most trainers last about 300–500 miles, depending on the shoe and your running style.
• Pay attention to feel: If your legs are feeling more fatigued or sore than usual, your shoes might be the culprit. One of the first things a good coach will ask is “How old are your running shoes, if you’re experiencing aches and pains?”
• Add to your rotation: Around this stage of training, it’s smart to bring in a second pair. This gives you time to break them in gradually so they’re ready to go when race day arrives.
• Rotate pairs: Alternating between two pairs extends the life of each and helps your muscles adjust to subtle differences in support. Even if it’s the exact same model, a fresh pair will feel different, and your legs will thank you for the variety.

Fleet Feet’s Fit Experience can help you analyze wear patterns and find the right shoe to carry you through the rest of training.

Apparel: Comfort Matters

Long runs in the heat and humidity of summer, or the chilly winds of fall, can quickly reveal whether your gear is helping or holding you back. The middle of your training cycle is the perfect time to refresh your apparel:

• Shorts: Look for lightweight, moisture-wicking fabrics with supportive liners to minimize chafing during long runs.
• Tops: Technical shirts that wick sweat and dry quickly will keep you comfortable through varying weather conditions.
• Layering: As fall creeps in, think about transitional layers like lightweight jackets or vests that can handle shifting temps.

Comfortable gear isn’t a luxury, it’s a necessity when your training runs start stretching well past 2 to 3 hours.

Nutrition: Practice Now for Race Day

Your nutrition strategy is as critical as your training. The middle of your block is the best time to dial in your fueling so there are no surprises on race day.

• During long runs: Test different gels, chews, or hydration mixes to see what your stomach tolerates best.
• Recovery: Prioritize protein and carbohydrates after long workouts to replenish glycogen and repair muscle. Stop in at Athletico Physical Therapy for any recovery needs at this point in the season. 
• Consistency: Use the same products in training that you plan to rely on during your race.

Fleet Feet Chicago offers a wide range of nutrition options, so you can experiment and find the perfect fit for your body and race plan.

Dress Rehearsal for Race Day

With the next block of training being your longest runs to date, one of the smartest things you can do in the middle of your training is a dress rehearsal: practice your race-day routine during a long run. Wear the shoes, socks, shorts, and top you plan to race in. Use the same fuel and hydration schedule you’ll follow on race day. The goal is to eliminate surprises, so you’ll know what works, what doesn’t, and what you’ll need to tweak before the big day.

Use Your Training Log

By this point, you’ve built a solid base, which means your training log has valuable data to guide you through the most demanding workouts ahead. Take a moment to look back and spot patterns to set you up for success for the remaining weeks of training:

• Are specific shoes or routes leaving you sore?
• Do you perform better with a specific type of hydration strategy, nutrition, or fueling interval?
• What weather conditions challenge you most, and how can you prepare?

These insights help you fine-tune your approach now so that you can head into your longest runs of the season and race day itself, feeling confident and ready. 

The Takeaway

The middle of your training cycle is about more than just hitting workouts, it’s about preparing intentionally for the finish line. By refreshing your shoes, updating your apparel, fine-tuning your nutrition, practicing dress rehearsals, and reviewing your training log, you’ll give yourself every advantage to show up on race day ready, confident, and prepared.

Stop by Fleet Feet Chicago to check in on your gear, get fitted, and stock up on the essentials that will carry you to the finish line.