Saucony Endorphin Speed Review

A kinder supershoe, the Saucony Endorphin Speed is designed for running fast without sacrificing comfort or rearranging your stride. With a nylon foot plate and lightweight cushion, it鈥檚 a model you鈥檒l want to reach for on workout and race days.听

The Rundown

How is it that something so cushiony and comfortable feels simultaneously so zippy? A feat of engineering, the Saucony Endorphin Speed allows opposing sensations to coexist. It鈥檚 not alone.听

In our current era, so-called supershoes marry cushion and energy-returning materials in search of faster times on the road and track. These supershoes, including Saucony鈥檚 own Endorphin Pro, have helped carry runners to remarkable performances 鈥� and even meriting World Athletics rulings on what shoe technology, exactly, is permissible.听

As brands have added super shoes to their lines, they have also started to spawn semi-super shoes, with some, but not all, of the characteristics of the elite-level marathon racers. These semi-super shoes, like the Endorphin Speed, are less expensive and tend to be tuned to be more accessible, suitable for training, and mortal racing. The Speed includes a full-length foot plate embedded in the middle of a bulky听 (but light) layer of high-rebound foam, but unlike the Pro, this plate isn鈥檛 carbon 鈥� it鈥檚 a stiff, but not rigid, nylon piece in the midst of the shoe. Designed to encourage faster turnover and higher efficiency, the Speed’s plate doesn鈥檛 feel as aggressive as a carbon plate. But it鈥檚 ready to roll.听

The Specs

Weight: 6.8 oz women鈥檚 / 7.8 oz men鈥檚
Stack Height: 38 mm heel / 30 mm forefoot
Offset: 8 mm
Midsole: PWRRUN PB foam and Nylon plate
翱耻迟蝉辞濒别:听XT-900 carbon rubber
Upper: FORMIT mesh
笔谤颈肠别:听$160

听

100 Miles In: The Review

Out of the box, the Saucony Endorphin Speed feels light and stands tall. Its pronounced rocker 鈥� akin to a rocking chair base 鈥� curves under the ball of the foot, and the exposed, chunky foam begs to be squished (and kindly complies).听听

It鈥檚 this material, coupled with the nylon foot plate, that gives the Endorphin Speed its signature ride. Saucony calls the midsole material, the brand鈥檚 lightest, most springy foam, PWRRUN PB. It鈥檚 made with an elastomer-based material that feels peppy underfoot.听

At first step-in, the Endorphin Speed feels like something Goldilocks would like were she a runner: It鈥檚 neither too wide nor too narrow; neither too socky nor loose; neither too high nor too low; neither too hard or too soft. The durable sandwich mesh of the upper material doesn鈥檛 stretch, but is pliable, conforming and breathing well. Plus, after more than 100 miles, it鈥檚 yet to bag out.

On my key-hole shaped feet, the Endorphin Speed fit true to size and well 鈥� in particular after I dog-eared the flat, stretchy ribbon laces for a more secure fit around the heel. The low ankle collar is padded and lined; so too is the high but unobtrusive, breathable tongue. For those whose narrow feet leave extra lace, a thoughtful band on the forefoot allows you to tuck in loose ends. A largely unnoticeable interior toe bumper does its protective job. A firm but minimal heel counter stands up well, without blisters or bother.

Once I warmed up, the Endorphin Speed was very fun to run in. For those of us who鈥檝e been avoiding speedwork (or, you know, just trying to survive at least and maintain some semblance of fitness at best during the past year-plus) hopping into a speed-ready shoe requires a little getting used to. For starters, this style is not designed for heel-striking. It prefers and encourages a mid- to fore-foot landing, and wants to run and run swiftly. It invited this plodder to pick up the pace not only on an initial easy run, but later on hill repeats, fartleks, stair workouts, and even steady long runs.听

While the Endorphin Speed is versatile and kind enough to tolerate easy mileage, it excels with accelerated pace. I realized its apt name as my velocity increased, but appreciated its flexibility, especially when compared to carbon-plated options that tend to get in the way if you slow your turnover or drift back onto your heels at all.

How They Held Up

The outsole has just enough durable carbon rubber to allow for cornering quickly and avoiding slips on rainy days and slick surfaces. After logging over a hundred miles on hard surfaces, the outsole is still all intact. So, too is the exposed foam, which shows minimal signs of compression (just a few wrinkles) externally.听

The Endorphin Speed held up on a range of surfaces, from city sidewalks and streets to paved and pea-gravel paths to concrete stairs and aluminum stadiums. It tolerated a few strides on dirt and grass, but excelled on harder, smoother surfaces 鈥� the types of places one opts for when shooting for a PR.听

There鈥檚 The Rub

At first, this style felt a bit wobbly or insecure in the heel, despite a wider foam base underfoot 鈥� likely attributable to the 鈥淪peedroll鈥� technology Saucony says propels you forward. The goal, after all, is to run faster. But it does make standing still feel unstable and is comfortable only when moving along steadily.

The Endorphin Speed launched last year, but a new version 鈥� the Endorphin Speed 2 鈥� will be available this month. A brand rep confirmed there will be updates, including an improved heel fit and a lighter, more breathable upper 鈥斕� but the popular ride should remain unchanged.

TL;DR

The Saucony Endorphin Speed is a versatile and speedy model ideal for anyone craving pep in their running steps.

—

is a writer and running coach based in Seattle, Washington. Her first book, GIRLS RUNNING, co-authored with Melody Fairchild, is available at your local bookstore .听

The post Saucony Endorphin Speed Review: 100-Mile Rundown appeared first on 国产吃瓜黑料 Online.

Injuries hurt. Right?听

Not necessarily, as in the case of legs 鈥� or parts of legs 鈥� gone awry: falling asleep, tingling, flopping out of control. This perplexing condition affects runners of all abilities, including professionals.听

It first struck professional runner Chris Derrick of the Bowerman Track Club about four or five miles into the 2018 Cherry Blossom 10-mile race. He later described it in an Instagram post as the 鈥渄ead-legged loss of coordination that seems to build throughout hard, continuous efforts.鈥� It got so bad this spring that he stepped off the track halfway into The Ten 10k in February.听

鈥淚 can feel a certain awareness of my left side being 鈥榦ff鈥� more or less all the time. The most significant element for my running is that my left hip and hamstring feel sluggish, like my leg cannot snap, either off or into the ground. It鈥檚 especially aggravated a couple miles into continuous workouts,鈥� Derrick says.听

Derrick is used to adversities after years of competing at a high level since high school 鈥� he was a 14-time All-American at Stanford and won three USATF cross country championships. 鈥淚 can get through so much. I can鈥檛 get through [this] when 100% of effort is needed,鈥� he says.听

He doesn鈥檛 have a diagnosis for the phenomenon. It hasn鈥檛 been as painful so much as it has confounded him. After nearly three frustrating years of trying what he calls the most obvious solutions 鈥� nerve flossing, reactive and strength work, resetting hip alignment 鈥� he thinks his new physical therapists, including BTC鈥檚 Colleen Little, are onto something by addressing his movement patterns.

The path to resolution, or at least full range of motion, control, and power, seems to be a rocky route for most athletes with legs gone awry.听

What Are 鈥淲onky Legs鈥�?

When all or parts of a runner鈥檚 leg go numb, tingly, and/or noodly, it鈥檚 cause for concern. Numbness and tingling in your limbs can be signs of both minor and serious diseases and conditions, including nutrient deficiencies. So, as always, see a medical professional with concerns.

For runners, including Derrick and other pros like Stephanie Twell and Ellie Greenwood, the wonky leg predicament throws a wrench in training, racing, and even staying upright.听

For simplicity鈥檚 sake, let鈥檚 call this nebulous cluster of difficult-to-describe symptoms 鈥渨onky leg.鈥� Much like 鈥渟ciatica鈥� or 鈥渟hin splints,鈥� we鈥檒l use 鈥渨onky legs鈥� to refer to the effects 鈥� including total or partial numbness, tingling, and loss of control and power 鈥� rather than the cause.听

That said, let鈥檚 also take a look at the potential causes and solutions.听

Possible Causes

Finding the cause of a persistent, vague leg issue is not as clear-cut as, say, diagnosing and treating a stress fracture. Symptoms, causes, and potential diagnoses vary day by day and from person to person. So do treatment options as well as health care providers鈥� understanding of the symptoms, causes, and conditions. (Take, for example, iliac artery endofibrosis, a condition in cyclists and other endurance athletes who lose power and sensation in their legs that鈥檚 become more.)

鈥淭he crucial point is the assessment and evaluation,鈥� says athletic trainer , at Southern Oregon University. A thorough evaluation should include neuromuscular and functional assessments and ruling out red flags, such as spinal issues and traumatic accidents.听

The key to proper assessment? 鈥淔ind a competent medical pro who understands athletics,鈥� he says. This includes a physical therapist or athletic trainer, who can refer you to a physician or specialist if an underlying condition is suspected at the neurological, physiological or a specific local level 鈥� as with exertional compartment syndrome or nerve root entrapment in a disc or vertebrae. Because numbness, tingling, and pins-and-needle-type sensations are common types of nerve pain (a.k.a. neurogenic pain), it鈥檚 important that the professional understands how nerves work and how to treat them.听

Potential causes of wonky legs can include spine and (think: herniated disc) and nerve injury or impingement. The trick with the latter is finding out where, exactly, the nerve has a problem. If a doctor orders imaging, know that MRIs and high-resolution ultrasounds may help find swelling (known as 鈥渆dema鈥�) or abnormality, but nerve pain can be referred to another part of the body. In other words, where you feel it might not be the root of your issue.听

Nerves can be injured along their length, but often get compressed or entrapped at the specific locations through which they travel. In the lower limbs, for example, at least five nerves could be entrapped: the peroneal, tibial, rural, femoral, and sciatic. Impingement may occur in the lower leg muscles, back side of the knee, and the hip and glute area.听

鈥淛ust remember, it is all connected,鈥� says Dexter. 鈥淓ach of these potential contributing issues are likely connected and may be caused by dysfunction at the core, hips, foot, and/or ankle as听compensatory stress patterns arise while your body tries to keep moving you forward through the world.鈥�

Twell, the Scottish marathon record holder and British 10K champ, prides herself as an athlete who鈥檚 very kinetically, physiologically aware, yet she found an issue bouncing from her hip to her foot hard to put her finger on. 鈥淣eurally, things started to switch off for me into [higher] mileage. I noticed there was a lack of power with the hip drive,鈥� she says. It affected her speed work, too. 鈥淚 knew the pain was more of a chain reaction because I was strong in certain areas鈥cores had improved,鈥� she says. 鈥淚t was very, very hard to find anyone who would acknowledge the pain I was feeling.鈥�

What Should You Do When Experiencing Wonky Legs?

So, should runners with numbness, tingling, or loss of sensation in their legs keep running? Slow down? Stop and rest? Try cross-training? It depends. There is currently no standard protocol that exists, especially because wonky legs symptoms are rarely standard, let alone simple to understand. Healthcare professionals shared a range of takes and say it depends on your unique situation.

1. Listen to Your Body

The first step to answering this question is, like many running ailments,听 listening to your body. That鈥檚 right: actually listen to the signals your body is sending you. That means tuning into sensations, ideally with curiosity and openness.听

Take, for example, a numb foot. Notice a pins-and-needles sensation? You might then stop and loosen up your laces or modify your gait. If you choose to ignore them you may risk tripping and/or exacerbating agitated nerves. If your pain doesn鈥檛 respond to traditional treatments like rest and ice or is highly variable, that鈥檚 another sign it鈥檚 nerve-related. If a quick adjustment doesn鈥檛 help, and the sensation impedes your progress 鈥� whether with pain and/or loss of function 鈥� pay attention.

Your brain, spine, and nerves are 鈥渢he information pathway,鈥� says Dexter. 鈥淚t鈥檚 giving you information鈥he nervous system is telling you what鈥檚 happening鈥hat environment needs to be investigated.”

2. Address it Early On

Doctor of Physical Therapy and long-time runner Lara Johnson, founder of in Boulder, CO, has a unique perspective as a runner and clinician. 鈥淐oming from someone who loved to push through, the main thing I would say is when we start to notice these subtle problems it鈥檚 best to not ignore it. We鈥檇 rather address it when it鈥檚 subtle than when it gets to be a big problem,鈥� says Johnson. 鈥淚t鈥檚 tricky because we need to read our body.鈥澨�

If running exacerbates pain, 鈥渙ff鈥� sensations, or loss of function, that is a call to cut back on running and figure it out. Yes, even if you have yet to lose full control or power. If workouts or races cause drop foot, for example, Johnson advises not pushing through. Higher efforts, intensity, and range of motion can exacerbate the movement and postural patterns that cause these issues, she says.听

For hard-charging runners, this can be as hard a pill to swallow. When Dani Espino, DPT, was in physical therapy school and training for her first Boston Marathon in 2018, she noticed some isolated lower back pain and did the 鈥渢ypical runner thing, even though I know better. I kept training,鈥� she says. Even after she had shooting pain and tingling sensations from her back to her right toe, and saw a PT who diagnosed her with a herniated disc, she kept training 鈥� until she couldn鈥檛. Sharp shooting pain stopped her.听

She rested and did strengthening exercises every other day, including glute bridges, bird dog, and prone extensions. Eventually, she ran again. 鈥淚 made it to the start line and to the finish line,鈥� she says. 鈥淎bsolutely some injuries require you to take time off, and not just ignore them. Trust the process and be patient with the rehab,鈥� she says. For her, 鈥渋t was a matter of adjusting the mindset around the goals you have.鈥�

3. Note What Rehab and Treatments Work For Your Body

A host of treatments and modalities could help with symptoms and cause, but what will work for an individual depends on knowing what, exactly, is going on and paying attention to what works for your body. For example, Dexter says, 鈥淸Nerve] flossing is a great direction to go, but you have to know which direction to go.鈥� Other treatment options include massage, Rolfing, dry needling, and acupuncture. More invasive techniques include hydrodissection and injections.听

Then see, too, potential training factors: mobility, strength, movement control.

4. For Acute Sensations, Ice

For acute cases, Johnson, DPT, recommends calming down nerves with an icing protocol (five minutes on the front and back of the lower spine, at least 15 minutes off, six times a day), gentle elongation stretching, hands-on treatment, and committing to a plan of care 鈥� one thing at a time. 鈥淎m I wanting to do a bunch of stuff because I think that will help? Or am I sensing into my body? Am I trusting my own knowing and awareness?鈥� Johnson asks.

5. Be Patient

Patience is paying off for Twell. Looking at all the variables, she noticed exacerbation during the UK鈥檚 pandemic lockdown, which closed gyms and reduced daily movement. She has experimented with resting, running on inclines, and altering her training, schedule, pre- and post-run routines. Now, training in Houston six months after her flare-up, she has 鈥渁ccess to a gym, therapy, shockwave treatment 鈥� that really turned a corner for me,鈥� she says.

6. Celebrate Steps of Progress

Derrick is seeing a light at the end of the wonky tunnel, too. He says, 鈥淚 had a much more positive experience at the Gate River Run 15k. A tough, but essential thing for me has been realizing there will be no quick cure at this point and that I will need to celebrate moments of progress as I diligently stick to my rehab program.鈥�

—

About the Author听

is a writer, author, and running coach based in Seattle, Washington. Her first book, GIRLS RUNNING, is available now.

The post Wonky Legs? Even the Best Can Suffer This Mysterious Malady appeared first on 国产吃瓜黑料 Online.

The Rundown

Our review: The Brooks Hyperion Tempo is a speedy new model that delivers a smooth, responsive, and comfortable ride.听

Built to maximize energy return and minimize weight, the Brooks Hyperion Tempo holds up the hype. It excels with acceleration, even over long miles. Unlike today鈥檚 super shoes 鈥� including its sibling, the Hyperion Elite 鈥� it does so without a carbon plate or massive cushion.

This brand new model from Brooks is one of two in a speed-oriented lineup designed with input from the brand鈥檚 roster of pro athletes. The other style is the carbon-plated, race-ready Hyperion Elite 2. The Hyperion Tempo may be less aggressive, but it鈥檚 more versatile, and still very well-suited for faster work鈥攊ncluding tempos and speedwork and road races (virtual or not).

The Specs

Weight
6.7 oz women鈥檚 / 7.2 oz men鈥檚
Offset
8 mm
Stack Height
25 mm heel / 17 mm forefoot
Midsole
DNA Flash Midsole
Outsole
Rubber
Upper听
Stretch woven
Price

100 Miles In: The Review

Out of the box, the Hyperion Tempo popped. Comfortable upon my initial step-in, they felt firm but not stiff, compliant but not squishy, and light but purposeful.听

Full disclosure, I had high expectations for this model. (Plus, I love baby blue.) Not only have I enjoyed Brooks lighter , but a buddy had been raving about them. (And I highly respect her opinion even if she is sponsored by Brooks.)

The upper is breathable, pliable, and featherlight. Overall, it is unobtrusive, yet snug and strong enough to keep my feet secure and protected. The so-called stretch woven upper doesn鈥檛 have 鈥� or need 鈥� much give. It鈥檚 perforated, which kept foot swampiness at bay even on the hottest summer days. A firm but subtle internal toe bumper protects the toes without squishing. The tongue is thin and nearly seamless, and it lies flat and stays put. Stretchy laces stay tied, even when a tad dangly, and they held up to my tugging and tweaking.听

There鈥檚 no visible heel counter, but the back of the shoe stands up well on its own and hugs the heel. A low ankle collar and soft, padded interior contribute to the comfortable, no-fuss step-in and running experience.听听

Overall, this pair fit my feet like gloves. The shape, resembling a slim keyhole, boasts a wide-enough forefoot and narrow heel, but allows for a high-volume instep. I don鈥檛 feel any gaps or slipping, even with a variety of socks, and I avoided any blisters.听

Much of this shoe鈥檚 mojo, though, resides in its midsole. Designed with the lofty goal of reducing deviation and saving energy while adapting to your stride, Brooks calls the midsole material DNA flash. To make it, Brooks infuses a proprietary cushion material with nitrogen through a fluid foaming process 鈥� a thermodynamic experience similar to brewing coffee. This nitrogen-infusion, found in as well, can be adjusted with temperature and pressure to alter the resulting responsiveness and weight.听

In the Hyperion Tempo, the science experiment works to create a light cushion that鈥檚 efficient and fun underfoot. It feels natural and nearly snappy, especially when increasing turnover and speed. The flexible foam extends from under the heel and wider under the forefoot, which provides a surprisingly stable landing base without noticeably altering my stride.听

Under that, the outsole consists of minimal carbon rubber strategically cut out and placed on the heel, forefoot, and even up and in front of the toes. A cut-out groove curves up to the ball of the foot. All of this helps cut weight while allowing for flexibility and protecting the midsole. While my testing mileage didn鈥檛 include too many rainy days or super wet conditions, the traction held up on damp and non-road surfaces. It stuck well on sharp paved turns and down hills, both at higher speeds, and shows minimal signs of wear.听

While the heel-to-toe drop on this shoe (the offset between the heel and forefoot height) is higher than what I gravitate towards these days, it wasn鈥檛 noticeable 鈥� and may have alleviated some stress in my testy Achilles tendon.听

I tested the Hyperion Tempo on a range of terrain, from road and sidewalk to light to moderate trails and soft surfaces, including pea gravel, chunky gravel, dirt, and grass on both hilly and flat routes. I also tested it at a range of significantly-slower-than-elite speeds, from shakeouts and strides to hill works and faster bouts. It certainly excelled during acceleration on harder surfaces, but handled the slower paces and softer surfaces just fine.听

One hundred miles in, this pair shows few signs of wear beyond dirt and some light wrinkles on the midsole from pounding the pavement.听

There鈥檚 The Rub

Quite remarkably for this picky shoe tester, I have no complaints about this shoe. Well, maybe one. The long, stretchy laces are a slight inconvenience, but remedied by tucking the protected tips into the criss-crosses on top of the forefoot, or tying them in a dog-ear formation.

TL;DR

The Brooks Hyperion Tempo is a lightweight, speed-ready shoe ideal for workouts and longer races.

—

is a writer and running coach based in Seattle, Washington. Her first book, GIRLS RUNNING, co-authored with Melody Fairchild, is available at your local book store .

The post Brooks Hyperion Tempo Shoe Review: 100-Mile Rundown appeared first on 国产吃瓜黑料 Online.

Full-time work, inside and outside of the home, places high demands on runners.听

鈥淭he biggest obstacle is not [having] enough time in a day,鈥� says Jay Ell Alexander, owner and CEO of . This includes finding time to run and a crew to run with, plus keeping yourself disciplined. 鈥淭rying to train, eat right, manage a family and career can be difficult,鈥� she says.听

Honestly, it鈥檚 amazing what goals runners accomplish when you consider everything on their plates. What鈥檚 more, we face urgent challenges of a global pandemic and racial injustice around the globe. Clearly, such issues take precedence; health, safety, and freedom of movement are priorities for all humans, not just athletes.听听

For those who can safely run outside, the fresh air, movement, and time away from technology are stress-relieving privileges. Plus, any physical exercise adds up; don鈥檛 discount the fitness you can build with a little consistency.听

Recognizing that training to reach running goals is a gift, we gleaned tips from successful runners鈥攁mateurs and pros alike鈥攖hat can help you reach your potential. Their insights will help you make the most of your time, energy, and resources. Oh, and sleep!听

While recreational runners might daydream about having fewer obligations, some professional runners opt to work full time. Elite runners and Nick Willis recently joined the running apparel brand Tracksmith in a partnership model that includes working full-time positions while they train for whatever racing season is ahead, including the upcoming Olympics.听

Appreciate the Perspective

For Cain, her marketing-and-athlete position has provided more pros than cons. Having a day job lets her feel more at ease about the lack of a racing schedule this year. Without the Tracksmith position, she says, 鈥淚 wouldn鈥檛 be as zen knowing there鈥檚 no races in the future.鈥� The job also provides another pillar of self-identity, which can help any athlete become more resilient. Cain says she鈥檚 someone who鈥檚 faced 鈥渄ifficulty separating their personal worth from their running performance in the past, based on my history with coaches and teams. It’s important for me to have other outlets where I’m working on other skills between my running.鈥�

In addition, even if running is your job, you can鈥檛 do it all day. 鈥淏eing a pro runner, I used to hate to admit this, but there鈥檚 only so much you can do. We鈥檙e not swimmers, we鈥檙e not cyclists. This is a high-impact sport and that鈥檚 not to say we鈥檙e not working incredibly hard, but a lot of our hard work has to be recovery stuff,鈥� Cain says.听

Do Two Things at Once

Still, there鈥檚 lots of ancillary work that can benefit runners, and successful, busy runners prioritize the most important aspects of training and work to fit them around and into work time. Cain multi-tasks to fit high-reward 鈥渓ittle things鈥� in. She stretches and paces the living room on phone calls and uses her Air Relax compression boots (off-screen) during meetings. Her biggest non-negotiable while working weekdays? Physical therapy appointments. 鈥淚t鈥檚 not all about mileage. It鈥檚 not all about the times you hit. It鈥檚 not always super quantitative values,鈥� says Cain.听

Willis has multi-tasking tips, too. To save time, for example, he鈥檒l do ancillary work鈥攖hink drills, strides, and/or dynamic stretches like high knees, butt kicks, and toe touches鈥攄uring recovery or aerobic runs. 鈥淩ather than doing that after my run finishes on my street or at the track, when my watch gets to about 15 minutes to go, I’ll do one of those exercises every 90 seconds, with jogging in between. It might affect what your Strava log says or what your watch says in terms of speed, but you’ve got to forget about that and think your heart rate is still being maintained at that time,鈥� he says.听

Seize the Minutes

Here鈥檚 another way to reclaim less-productive time from a busy schedule: As a parent with two young kids, Olympian Willis has developed a routine of . The key? An earlier, easy-to-digest dinner. 鈥淭hat can be quite a rejuvenating experience, running in the evening when it’s dark, if you can find a lit up route,鈥� he says, 鈥淓specially after you get the kids to bed, it’s [like], 鈥楩inally, I get to go for a run.鈥欌��

Willis also utilizes the windows afforded when his kids鈥攚ho鈥檙e 6 and 2 years old鈥攁re sleeping during the day, swapping his previous 90-minute nap with a 10-minute power nap, which keeps him alert for the rest of the day.听

Alexander, a full-time entrepreneur who鈥檚 currently nursing a child, looks the other time direction to fit it all in. She recommends waking up early. 鈥淚 also have the privilege of having a run crew that needs to get their runs done by 7 a.m.,鈥� Alexander says.听

Work Around Work

When Willis washed dishes for six years before he moved to the U.S. from New Zealand, he too would fit training in before work. 鈥淚t鈥檚 much harder to get yourself laced up and out the door after being on your feet all day at work.鈥澨�

For those who feel fatigued after shifts on their feet, he recommends getting your blood circulating to combat that achy-feet feeling when blood pools. Try a walk, jog, or meeting training buddies to get yourself moving (and feeling better) after a long day.

Magda Boulet, vice president of innovation, research and development for GU Energy Labs, has worked full-time throughout her world-class career, with the exception of a few years, even though she鈥檚 been sponsored by HOKA ONE ONE since 2014. Her work environment, she says, is very inspiring and active, and allows the flexibility to jump into training at different times of the day.听

While most pros have enough time in their day to commute to ideal running routes or trailheads, most of us need to run from our front door. Whether you run-commute to work (once it鈥檚 safe again) or need a break from a home office, running from home boosts efficiency.

Small Changes, Big Gains

Incremental behavioral changes can go a long way when you鈥檙e ramping up training amidst a busy life. Vivan Vassall, an RRCA-certified and attorney who has shaved 30 minutes off her marathon time so far, identified at her vices and made slight swaps.

鈥淭raining for a big race requires a lot, so trying to overhaul my entire diet or social life on top of long hours of training is setting myself up for failure. Instead, I specified small changes and stuck to them,鈥� she says. For example, she still enjoys decadent meals and drinks with friends, but not the night immediately before her weekend long run. To stay hydrated, she chooses water over pop, juice, and tea, and follows any alcohol with water and electrolytes.听

Vassall鈥檚 approach included changing her mindset about obstacles to sticking with her running routine. At first, it can be hard to distinguish an excuse (鈥淚t鈥檚 raining!鈥�) from a legitimate reason to skip a workout (鈥淢y foot has been aching for days.鈥�). She says, 鈥淭his comes with practice, as well as having a coach and/or accountability buddies, whether IRL or on apps like Strava. Once you push past an excuse, you鈥檒l never be able to use them again. Once you do your first run in bad weather, that won鈥檛 stop you.鈥�

Remember the Big Picture

Boulet encourages runners to embrace the value of the process, not just achievement. She says, 鈥淲e are all better people when we live our lives with purpose and have goals, so don鈥檛 give up on them, and don鈥檛 be afraid to dream big. But don鈥檛 be too hard on yourself, either.鈥�

###

is a freelance writer and running coach based in Seattle, Washington. Her first book, co-authored with Melody Fairchild, is forthcoming from VeloPress.

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The Rundown

Our review: Burly and bold, the revamped New Balance Hierro v5 offers a plush, protective ride that’s surprisingly nimble for long days on technical trails and variable terrain.

Surface

Trail

Pronation

Neutral

Stack Height

High

A mash-up of a low-top hiking boot and a lightweight cushioned trail shoe, the New Balance Hierro v5 is designed to tackle long days and technical trails. True to form, it held up on miles of trails in wide-ranging conditions.

Compared to v4, New Balance revamped several significant details, resulting in a beefier, more rugged design鈥攜et with minimal weight changes. The upper overhaul, designed to be more breathable and secure, creates a completely new look and feel from the high-collared booty and gaiter-like wrap of the v4. The outsole is more pronounced on this version, and the footprint is, quite literally, bigger.

The Specs

Weight

9.3 oz (women) / 11.3 oz (men)

Offset

8 mm

Stack Height

34 mm heel / 26 mm forefoot

Midsole

Fresh Foam

Outsole

Vibram Mega Grip

Upper

TPU-coated synthetic textile with rubber toe bumper

Price

100 Miles In: The Review

The Hierro v5 means business. Especially if your business is running trails and/or commanding attention. It鈥檚 bold in both style and specs. In fact, I was so thoroughly enjoying tromping around the city in them, I was unusually hard-pressed to take this pair for its first spin on messy off-road surfaces. The mountain-ready features and colorful aesthetic feel very Pacific Northwest-y (and as such, is acceptable, or at least tolerated, in Seattle).

A burrito-wrap tongue and plush foam contribute to a remarkably comfortable step-in feel right out of the box. The thick upper fits close to foot with an asymmetrical sleeve, wide patterned laces add character, and a high heel collar reaches above where most running shoes end. A larger-than-normal pull-on loop facilitates getting the Hierro v5 on; and also larger-than-most lace tabs allow for syncing the upper tight across the foot. My initial impression held up out on the trails: the Hierro v5 looks and feels like a hybrid of your average trail runner and a low-top hiking boot.

Overall, the design fit my keyhole-shaped foot (narrow heel, wide toes) spot-on, and ran true to the size I generally wear in running shoes. In both width and volume, it feels average from heel to toe鈥攖here鈥檚 ample space for toe spread and wiggle, without gaping, rubbing, or sloppiness.

Things get even more interesting underfoot. A thick slab of New Balance鈥檚 signature Fresh Foam feels like memory foam in that it conforms to the contour of your foot, without sacrificing a springy ride. The high volume of cushion provided considerable protection on technical trails. The flexible rubber toe bumper added to this protection. The Hierro v5 kept my feet safe from sharp rocks, treacherous roots, and all sorts of debris on less-maintained singletrack.

Melded to the cush is an aggressive outsole composed of Vibram Mega Grip, a sticky rubber compound. The multidirectional lugs proved grippy in a range of conditions on a plethora of surfaces, from steep hills with mud and roots to pancake-flat pea gravel. Most curiously, the outsole has a tail that extends beyond the heel. This thin bumper鈥攃ombined with a wide, stable base鈥攑rovided a copious crash pad, in particular when running downhill. I felt almost invincible mashing miles of variable surfaces.

Whether on soft slop, slick mud, or sticky snow, the Hierro v5 performed with minimal slips. It even weathered knee-deep mud puddles during multiple deluges this winter, and stayed comfy for a five-plus-hour trail run. The materials held up over the long-haul, too, with a small tear in the upper being the only visible sign of wear (besides caked-on muck)鈥攁fter 100 miles.

There鈥檚 the Rub

The Hierro v5鈥檚 protective, beefy ride brings with it lots of material, including a long, tall and thick tongue. The thick upper was moderately breathable, but runs hot when dry and is slow to dry when wet.

Although designed with the aim of protecting feet from dirt, the upper traps both moisture and soil (the latter of which shouldn鈥檛 be a deal-breaker for the serious trail runner who, let鈥檚 be honest, embraces dirt).

The lace-up system is harder than most to maneuver; so dialing in a fit, especially once the pair got muddy, wasn鈥檛 as seamless as I鈥檇 hoped.

If you trail run for quiet and solitude, avoid trail buddies or crowded trailheads when wearing the Hierro v5. You will get questions about this shoe, especially the outsole tail. (Unless, perhaps, you鈥檙e standing next to someone in the .)

TL;DR

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A running coach can help a runner to breakthrough. Or break down. That鈥檚 just one reason it鈥檚 important to vet a running coach.

As a sport, running generally sets low hurdles for becoming a coach. Requirements run the gamut. Youth, scholastic, collegiate, recreational, and elite programs have their own varied process for vetting coaches. And things get even fuzzier online.

Full disclosure: As a coach myself, I鈥檝e been hired and volunteered at several levels, in person and online, since 2003. Sometimes without even applying, others with extensive applications, interviews, plus athletic department and safety-first requirements. Sometimes even without background checks (eek).听

So how or why can a runner trust a coach to foster a positive experience?

Vetting coaches can be tricky鈥攏ot just in running, but for all sports鈥攕ince there is no standard system of accreditation, says Julie McCleery, Ph.D., director of research-practice partnerships and research associate at University of Washington鈥檚 Center for Leadership in Athletics.

鈥淏ut we should expect that coaches have some training,鈥� McCleery says. 鈥淎 coach鈥檚 number one job is to keep athletes safe, physically and emotionally.鈥�

On-the-ground coaches to be trained in first aid, CPR, concussion protocols, and , anti-abuse training and reporting policy. Depending on the program, she says, you might also look for youth development education, positive coaching training, and other sport-specific credentials.

鈥淭he current predominant coach training model is one of apprenticeship: You coach how you were coached. And while there is a lot of value in the experience of having been an athlete, it鈥檚 also useful to have coach development in order to learn what that particular coach or system didn鈥檛 teach you. But because of the nature of sports, we don鈥檛 have agreement on what the standards or qualifications are of coaching,鈥� McCleery says.

Given that lack of agreement, you need to create your own criteria. Here are five tips for ensuring you get a great coach:

1) Check out qualifications, certifications, and acronyms

Coaching running is both science and art, so no one degree or certification guarantees a great coach. But education in (or curiosity research of) physiology, training methodology, and biomechanics helps. Same for psychology, communication, and organization.

USATF itself handles an educational certification program. So does , and the US Track and Field and Cross Country Coaches Association听,听and a handful of private coaching businesses. Which is the best? It depends on your specific goals as an athlete鈥攁nd how a proficiently a coach tailors training and competition to meet those goals.听

Beth Baker, founder of Running Evolution, created a specifically for training beginner runners who face a steep improvement curve. 鈥淚 saw a need to coach people who were not competitive but just wanted to get out there, to not hurt themselves. A lot of people use running as a way of life, not to win races. I also wanted to educate coaches on all the 鈥榥ew runner鈥� needs, from a very basic standpoint, so they can offer the nuts and bolts to their clients.鈥� 听

The best way to find out how a coach is qualified? Ask. In particular if coaching requirements or standards aren鈥檛 listed on an organization or coach鈥檚 website, ask about their expertise, education, hiring requirements, background checks, safety policies, and any other relevant credentials.

2)听Search (and poke) around

Word-of-mouth is a valuable tool for vetting a coach. Angelina Ramos, University of Nevada Las Vegas cross country coach, recommends talking to current athletes, not just the coaches themselves. Potential student-athletes and adult runners looking for a club can observe a practice.

鈥淭here鈥檚 a lot you can pick up on,” Ramos says. “[You] can ask athletes, 鈥楬ey is that normal? Are they acting nicer than normal? What鈥檚 a typical day for them? What鈥檚 the craziest thing they鈥檝e ever said to you? What鈥檚 the scariest thing they鈥檝e ever said to you?鈥�

Alumni or previous athletes may be willing to share their experiences, too. But know that coaches, like other humans, can evolve over time. Just don鈥檛 be shy: ask your running buddies, local running groups, or at your specialty running shop for recommendations, references, and real-talk reviews.

Next, try Googling, reading bios, and skimming reviews. Search the and , or specifically for women coaches on . And, preemptively, check the and USADA鈥檚 sanctions for .

3) Have a conversation, or a thousand

Before hiring a coach or joining their team, start a discussion about their philosophy and background. For example: What鈥檚 your training philosophy? How do you motivate athletes? How do you write training and set goals? How do you talk to or work with athletes if they don鈥檛 perform up to your expectations, performance-wise or behaviorally? How do you measure success or evaluate athletes?

For potential collegiate runners, this conversation is especially essential. 鈥淚 would encourage a recruit to treat it like they鈥檙e also interviewing the coach, not just that the coach is interviewing them,鈥� Ramos says.

Former collegiate and pro runner Arianna Lambie found that open communication with her coach Dena Evans formed a strong foundation when she ran for Stanford. 鈥淚 remember wanting to do everything my coach said,鈥� she says. 鈥淪he was extremely open, communicative鈥攁nd I think that is one of the key qualities in a good coach. That you communicate to your athletes but also that you are there to listen to your athletes. She was always looking at the individual.鈥�

For all runners, initial conversations hold valuable clues for a potential athlete-coach relationship鈥攚hich is vital for good coaching, says UW鈥檚 McCleery. 鈥淪trong coach-athlete relationships are built around caring for athletes as people and also caring that they improve and develop skills as athletes. Skill development and performance improvement is ultimately an exercise in deep caring. Effective coaches create formal and informal routines to get to know their athletes and to help their athletes build relationships with one another,鈥� she says.

On-going communication鈥攖alking about questions, concerns, hopes, dreams, even so-called taboo but important topics like periods鈥攁llows a coach-athlete relationship to flourish because it keeps a coach attuned to her athlete鈥檚 needs. The attuned coach can course. Maybe the training plan requires more tweaks, or a motivational approach needs to be adapted, or a medical expert is called in. It鈥檚 about adapting to the situation at hand.

4) Don鈥檛 confuse athletic success with successful coaching

It takes more than running fast, or coaching athletes who run fast, to be a great coach. As admirable as competitive and elite experience and winning records are, accolades don鈥檛 necessarily correlate with the kind of coaching that taps into an athlete鈥檚 potential鈥攏ot just in a race, but in life.

An on-going study at the University of Washington鈥檚 Center for Leadership in Athletics has preliminarily identified 15 core 鈥渁mbitious coaching鈥� practices that positively impact both performance and individual development.

鈥淎mbitious coaching is about believing that social-emotional growth and peak athletic performance are mutually reinforcing, not mutually exclusive,鈥� says McCleery. 鈥淎nother tenet of ambitious coaching is that self-awareness and reflection are imperative to good coaching. The best coaches are always adjusting to what they learn from athletes, from research, from what works or doesn鈥檛 work one season to the next. I鈥檝e heard people say that good coaches learn more about themselves than their sport during their careers.鈥�

5) Trust your gut

An athlete鈥檚 鈥渋nstinct and intuition should always be their first gauge,鈥� Ramos says. 鈥淎 leader should always make an athlete feel safe. That doesn鈥檛 mean they shouldn鈥檛 be pushed outside their athletic comfort zone. That doesn鈥檛 mean they shouldn鈥檛 be pushed to grow and evolve to their highest self as a human, as a person, as an athlete. I鈥檓 not talking about comfortable in that regard but they should always feel that they are respected, that they are never degraded, that they are never condescended [to] and…there should be a foundational level of respect and closeness that the coach and athlete has created across time.鈥�

This might be tough for a freshman three weeks into a program, she says, but even as you create an athlete-coach relationship, ideally respect and an open-communication policy stands.

Lambie says, 鈥淵our coach should be your point person for everything. You should feel comfortable talking about everything related to training. That said, they should surround themselves with resources. No one should hesitate to seek more information.鈥�

A great coach knows when to refer an athlete out when issues rise beyond their expertise or training. Think a short-list of credentialed, licensed experts: mental health professionals, registered dieticians who specialize in sports and eating disorders, sports medicine doctors. Because strong, fast running is optimized only on a foundation of health and well-being.

—

is a freelance writer and running coach based in Seattle, Washington.

###

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The Rundown

Our review: The Altra Duo 1.5 retains feather-weight cushion, copious toe space, and a no-drop ride ideal for wider feet.

Surface:

Road

Pronation:

Neutral

Stack Height:

High

Altra updated this zero-drop, max-cushioned shoe for race day. The good news? Its lightweight foam held up for more than 100 miles on hard surfaces. While the fit seems to be tailored for feet that are wider than this reviewer鈥檚, the ride is plush.

The Specs

Weight

6.8oz (women) 8.1oz (men)

Offset

0mm

Stack Height

30 mm (women) / 32 mm (men)

Midsole

Lightweight EVA Max-LT foam

Outsole

Reindforced blown rubber FootPod

Upper

Engineered Knit

Price

$130.00

100 Miles In: The Review

As I laced the Altra Duo 1.5 up for our first run, a few features stood out. Its beefy but surprisingly light cushion felt stacked high. A loose听 tongue, wide-open ankle collar, and Altra鈥檚 typical toe box contributed to a roomy fit. An aggressive rocker under the forefoot felt ready to roll.

A signature Altra feature, a 鈥淔ootshape鈥� toe box, provides ample room for toes to splay out and for the big toe to act as the lever it is designed to be. However, the footbed seemed to run slightly narrower than , as the ball of my foot was hugged width-wise. (This didn鈥檛 cause any blisters or hot spots, and could be a sign of personal problems, like growing bunions.) Height-wise, the toebox is voluminous, as is the instep.

On paper, my key-hole shaped foot fits Altra鈥檚 mold for female runners鈥攁 narrower heel and midfoot, higher instep, and longer arch they call Fit4Her technology. But on foot, it wasn鈥檛 a Cinderella slide-on-experience in my typical 7.5 women鈥檚 size. At first, the instep and heel were almost too spacious, but some lacing tweaks (for example, dog-ears in the top eyelets) secured my foot. What鈥檚 more, some runners find sizing down half a size dials in a better fit.

From the previous model, Altra revamped the engineered knit upper and heel collar. The upper was breathable and breezy. The thin heel collar, trimmed with a seamless overlay, bagged out a bit but would likely suit wider ankles and heels. The wide, thin tongue required some finagling to sit flat, but, once situated, stayed put.

Altra鈥檚 鈥渂alanced鈥� (read: zero-drop) cushioning provided a stable platform. PSA: For those who aren鈥檛 used to low- or zero-drop shoes, proceed with caution; increase time in zero-dop shoes conservatively, and be sure to strengthen your feet and .

The cushion felt massive and soft, but not entirely squishy. Altra鈥檚 firmer foam is designed specifically for race day. While I prefer a bit more responsiveness when picking up the pace, such as in Altra鈥檚 Escalante Racer (which I ), this is ideal for anyone who appreciates a pillowy, zero-drop ride with a roomy fit.

The outsole, consisting of lightweight reinforced rubber, features cut-out geometric shapes. It held up well鈥攚ith barely any signs of wear鈥攄espite 100-plus miles on pavement, concrete, gravel, and mixed-surface urban trails.

There鈥檚 The Rub

My feet felt insecure while cornering or on slants when running faster than easy pace, including steady-state workouts and strides鈥攁ttributable to the personal fit issues.

Debris consistently got stuck in the FootPod outsole; I had to stop at least once on each run to pop little pebbles and cherry-sized rocks out.

As I approached 100 miles in the Duo 1.5, I liked them more than I did when first setting out. Perhaps these shoes had a break-in period, simply took some getting used to, require a more proactive lacing technique for narrower insteps, or merit sizing down (I tried a second pair, one half size down, and听they fit much better, like a glove). Or, more likely, perhaps they fit other feet better than mine.

With the plethora of options that feel like Cinderella鈥檚 slipper on the first step-in, I鈥檓 hard-pressed to try something that鈥檚 not-quite-right at the outset. (Gone are the days of having to break in shoes.) But, as I ticked off a hundred miles, this pair worked its way into my arsenal鈥攊n particular on easy runs on the paved loop around Seattle鈥檚 Lake Union.

TL;DR

The updated, beefy Altra Duo 1.5 is designed for races but pulled the most weight as a sturdy daily trainer鈥攊n particular on smooth pavement. Launched in July 2019, the Altra Duo 1.5 is available in specialty running stores and online at now, priced at $130.

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The Rundown

Our review: Upholding the Nike Pegasus legacy of neutral shoes that blend cushioning and responsiveness, the 36th Pegasus provides a smooth, familiar, luxurious ride that keeps you reaching for them day after day.

Surface:

Road

Stack Height:

High

The latest model in a long line of reliable training shoes, the Nike Pegasus 36 has quickly become my go-to shoe. Don鈥檛 confuse it with the Nike Zoom Pegasus Turbo 2, a spendier option with more responsive (read, bouncy) foam designed for speed, or the Nike Air Zoom Pegasus Trail 36, a hybrid designed for off- and on-road running. It鈥檚 no ultra-light, pricey racer like听, either.

But among Nike鈥檚 shiny, fast styles, the Pegasus 36 is an affordable, thoughtful evolution of a long-running model that鈥檚 proven to be dependable and, most importantly, comfortable鈥攑erhaps peaking, like many long-distance runners, after a few decades.

The Specs

Weight

8.0 oz. (W) 8.9 oz. (M)

Offset

10 mm

Heel/Forefoot

26 mm/16 mm

Midsole

Full-length Zoom Air unit and Cushlon foam

Outsole

Blown carbon rubber waffle

Upper

FlyMesh engineered knit upper with Flywire cables

Price

$120

100 Miles In: The Review

Out of the box, the Peg 36 proffered comfort, with a welcoming step-in and seamless feel. The updated tongue and upper felt immediately flexible and socky. New colors, including high visibility neon, popped. Compared to the previous , which I found to be a versatile everyday trainer, the 36 felt lighter and sleeker. As it turns out, I keep turning to the 36; I鈥檓 always happy to put them on.

With a slim last, the Pegasus feels neither too narrow nor tight, even as the arch sits high (and soft) underfoot. A tapered, beveled heel doesn鈥檛 compromise width or comfort. I found the length and width true to size.

Nike revamped the neutral Pegasus midsole construction in the 35, and retained that design in the 36. Consisting of a full-length Zoom Air unit combined with Nike鈥檚 traditional Cushlon foam, the midsole feels buoyant. It鈥檚 luxurious, actually, somewhere between bouncy and squishy. At 100 miles in, the shoe showed definite wear-and-tear, but it was predominantly aesthetic, with no loss in the responsive cushioning.

The upper is where the evolution of the Pegasus feels most like progress. With an updated engineered mesh, the material over foot feels like a thick but airy sock. Without sacrificing protection, it is certainly more breathable. The new asymmetrical tongue design, which is shorter, softer, and thinner than before, stays put without issues. Exposed Flywire, through which the shoe laces loop, helps dial in the fit and keeps my feet secure without cutting off circulation, plus end high enough on the foot to provide a roomy toe box. After 100 and even 200 miles, the upper construction has yet to bag out. Reflective hits have stayed put, too.

The outsole, identical to the Peg 35, is a road-ready waffle constructed of blown carbon rubber. It鈥檚 held up, as well, at both 100 and 200 miles, and can tolerate some pea gravel and dirt in addition to typical city surfaces.

The Peg 36 provides a smooth heel-to-toe transition, likely thanks to the midsole as well as the rockered heel and overall flexibility. This lends the shoe to performance at any pace on hard surfaces. It鈥檚 bouncy enough for some faster pushes, cushioned enough for recovery jogs, and reliable at every pace in between.

There鈥檚 The Rub

Some Nikes are designed to run fast; all are designed to look cool. The Pegasus 36 fits the latter bill, equally speedy and stylish. That is, until I hit the dirt. While I loved the fresh, springy look of this style, the light colorway (technically called phantom/beige/volt) got dingey quickly. Generally, I don鈥檛 mind crusty shoes, but it was surprisingly exciting and refreshing to have an extra sharp-looking pair of sneakers, if only for a few miles, and rather disappointing to have them look like old faithfuls so quickly.

What鈥檚 more, when I pushed the limits of the Pegasus 36 onto trails, they felt sloppy in the forefoot鈥攅specially loose and too squishy while cornering. (That鈥檚 where Nike hopes the Pegasus Trail, with a lugged outsole, comes in.)

TL;DR

The Nike Pegasus 36 is a versatile, dependable, affordable steed that runs true to its deep roots. If you are looking for a go-to training and/or racing shoe, especially if you can鈥檛 afford a full quiver of specialty styles, this model is a durable (and dare I say cute) option. The 36 upholds the franchise’s “fast-cushioned” tradition of comfortable, neutral models that get the job done.

The post Nike Air Zoom Pegasus 36 Review: 100-Mile Rundown appeared first on 国产吃瓜黑料 Online.

The Rundown

Our review: the limited edition Altra Escalante Racer might pay aesthetic homage to , but it is tooled and ready to rock any race or street.

Surface

Road

Stack Height

Low

Altra stripped down one of its springy trainers to create a special racing flat that fits like a featherweight slipper. This year鈥檚 releases highlight big-city races including Tokyo, London, and Berlin with detailed designs, but the Racer鈥檚 strength is how it performs, not how it looks.

The Specs

Weight

5.7 oz. (W) / 6.8 oz. (M)

Offset

0mm

Midsole

AltraEGO

Outsole

Blown rubber in FootPod configuration

Upper

Engineered knit mesh

Price

$140

100 Miles In: The Review

The Altra Escalante Racer is a lighter, performance-oriented version of the Altra Escalante. First launched in 2017 to coincide with the Boston Marathon, it鈥檚 been released in limited, special editions. Each edition celebrates big races including World Marathon Majors Tokyo, London, and Boston鈥攚here Altra-sponsored Sarah Sellers, last year鈥檚 runner-up, will race. Each style features the year, city skyline, and colorful knit nods to each location.

Out of the box, the Altra Escalante Racer popped. It鈥檚 light, but bold. The London version鈥檚 British blue and red colorway and zany laces are bright.

It boasts a commanding forefoot鈥擜ltra鈥檚 so-called Footshape toe box鈥攂ut overall a slimmer last than the Escalante. The mid- and outsole combo feel firm but pliable. On foot, it feels close to the ground yet firmly cushioned. The airy knit upper is static, not stretchy, but precisely snug.

My keyhole-shaped foot fit perfectly within the last. By God, I thought, this accommodates my knobby near-bunion! Running and dress shoes generally squeeze my forefoot in varying degrees, so commonly that I rarely notice. It feels 鈥渘ormal鈥� to be confined, because that鈥檚 how it鈥檚 always felt to wear running shoes (with the notable exception of the adidas Supernova Classic circa 2000, R.I.P.).

Altra uses a female-specific design for women鈥檚 shoes. In general, women鈥檚 feet are wider in the forefoot, narrower in the heel, and have a higher arch, and the brand has tooled every women鈥檚 style to these specifications. I found the accommodating forefoot allowed my toes to splay and my big toe to engage on every stride while the last shape and upper kept my instep secure.

Like most people, I ignored the transition guide included in the box鈥攎uch to my coach鈥檚 chagrin. As a coach myself, I advise against this approach, unless you’re like me: neither reckless nor inexperienced in the zero-drop world. I knew what to expect in these when transitioning from higher heel-to-toe offset silhouettes: lower leg and feet soreness. I took it easy, though, on my first run, an 8-ish mile plod on concrete around Lake Union in Seattle.

Immediately, I noticed the sound of my feet slapping the pavement鈥擶hap! Whomp! Whap!鈥攁nd adjusted my footstrike accordingly. Thinking about a quick, quiet cadence and landing on my midfoot seemed to help this study of one.听The next-day soreness was minor, even after a few years of running in the 4- to 12-mm drop range.

Altra was founded by Golden Harper, who wondered if elevated heels in running shoes exacerbated poor posture and subsequent injuries in running store customers. He whittled away at what was then deemed a 鈥渢raditional鈥� shoe to create 鈥渮ero drop,鈥� while still cushioned, running shoes. Subsequent on drop and footstrike听has produced conflicting results about the relationship between drop and running economy and/or injury risk. It comes down to finding what works best for an individual runner with the body and she has now. For me, the form adjustment prompted by the Altras happened to coincide with relief from a persistent case of sciatica, but that鈥檚 another story.

The Racer鈥檚 unencumbered outsole is simple and slick. Traction-wise, it held up on sidewalks, bike paths, groomed pea gravel, and roads, even in the rain鈥攏ot so much on damp grass or mud.

The midsole, made of the energy-return foam AltraEGO, is firm, but forgiving, akin to an amped-up racing flat. Altra calls it 鈥渞ace-tuned.鈥� The upper, improved from earlier models, kept my foot in place even while cornering and surging downhill. It didn鈥檛 bag out, but was extremely breathable. A snug lacing system lies flat and tight.

Most importantly, I didn鈥檛 have to think much about this shoe. Whether logging easy miles or hill repeats, the Racer melted seamlessly into the experience at every speed. After a few runs, it just felt natural.

There鈥檚 The Rub

The Racer felt so natural, in fact, it is too breezy. On cold and/or wet days, my toes froze, even with wool and/or padded socks. The lack of protection from elements could pose an issue on, say, a race day like last year鈥檚 Boston Marathon or even in a mere drizzle due to the prevalence of puddles here in the Pacific Northwest. On a hot day, it might feel great.

Beware the drop. Getting used to a zero-offset shoe can stress calves and Achilles. So be patient in getting used to this geometry, especially if you鈥檙e planning on racing.

While this shoe tested well on moderately long runs, I didn鈥檛 race a marathon in it and can鈥檛 attest to how my feet would handle that much pounding. If you鈥檙e used to running with more padding, it could take some getting used to, but that鈥檚 what training (and experimenting with different gear before race day) is for.

TL;DR

The Altra Escalante Racer is a limited edition, go-fast shoe. With zero drop and just a touch of cushion, it鈥檚 a paired-down Escalante ready to accelerate on the roads. With special editions launched in early 2019, the Altra Escalante Racer is available in specialty running stores and online at now, priced at $140.

The post Altra Escalante Racer Review: 100 Mile Rundown appeared first on 国产吃瓜黑料 Online.

The first mile of every run doesn鈥檛 have to suck. In fact, it shouldn鈥檛.

That鈥檚 why world-class runners and coaches recommend warming up both your body and brain before you hit the pavement or trail. The goal is 鈥渢o perk you up before you take your first step on the run, 鈥� says Jon Marcus, elite coach and director of .

A good warmup primes your central nervous system, soft tissues, and internal organs for activity. By increasing your heart rate and supporting blood flow, the warmup makes the delivery of oxygen and nutrients to the physiological systems working hardest more efficient. What鈥檚 more, have shown that dynamic warmup movements can help improve performance and injuries.

To get the most out of your warmup, tailor it specifically to whatever lies in front of you鈥攖he conditions, the run you鈥檙e about to do, and your upcoming race. You鈥檒l also want to practice your pre-run routine throughout your training so that, come race day, it鈥檚 a natural part of your process, says Lauren Fleshman, elite coach and former pro runner. 鈥淲hen done regularly, it helps calm the mind through familiarity. Prerace nerves are lessened when you have a simple checklist of items to take care of,鈥� she says. 鈥淭his is why my hard workout days have the same warmup as my races. It makes race day feel more familiar.鈥�

Tacking on a warmup can take as little as a few minutes. Even when you鈥檙e strapped for time, going through a quick list of specific motions will help prime you physically and mentally. Here are three warmup options of varying length. Experiment with distance, duration, and a range of movements to see what works best for you, your training, and upcoming goal races.

If You Have 1 to 3 Minutes

If you鈥檙e time-crunched, try this routine inspired by Lauren Fleshman鈥檚 elite group warmup. Complete five to ten reps of each movement.

Knee to Chest: Stand straight, bring your right knee to your chest while keeping your left leg straight, and rise up on your left tiptoes as you clasp your hands in front of your right knee. Take a step forward and alternate legs, hugging your left knee to your chest while rising up on your right toes. Keep your core engaged and strong.

Heel to Butt: Stand straight, take a step forward, and bring your right foot to your right glute. Alternate with each step. Remember to keep your core strong and back straight.

Shoulder Rolls: Roll your shoulders backward several times, then forward.

Full Arm Circles: Keeping your arms straight and out to the side, circle your arms forward and then backward.

Washing Machine: Stand straight and twist your upper body from side to side. Most of the rotation should come from your hips.

Around the World: Stand straight and clasp your hands with your fingers pointed. Without bending your knees, raise your hands above your head and use your pointed fingers to draw a circle in the air, reaching up and around toward the ground, and then close the circle as you rotate back to the top, standing straight up.

Hip Rotation: Standing straight up, make exaggerated hula-hooping-style circles with your hips, rotating in one direction, then the other.

Knee Circles: In a slight crouch with your feet and ankles touching, place your hands on your knees. Bend your knees and make little circles with them, rotating in one direction five to ten times, and then switch.

Ankle Circles: Pointing your toe into the ground, roll your ankle in circles in one direction, then switch directions. Repeat with the other foot.

If You Have 5 Minutes

One of the most popular go-tos for dynamic warmups is a matrix based on work by Dr. Gary Gay and popularized by elite coach . It听takes your body through all three planes of motion and leg swings. Complete five reps of each exercise on each leg.

Forward Lunge: Take a large step forward with one leg, bending at the knee until your front thigh is almost parallel to the ground and your back knee is nearly at a 90-degree angle. Don鈥檛 let your front knee fall in front of your toe. Step back to standing. Alternate sides.

Front Lunge with Twist: Repeat the motion above, but add an upper-body twist toward the front leg. Step back to standing, then alternate sides.

Lateral Lunge: Start standing straight, step one leg to the side, bending into that knee and keeping the other leg straight. Face your chest forward and sit down and back over the bent leg. Switch sides.

Back and to the Side Lunge: From a standing position, raise one foot and step it behind you at a 45-degree angle. Sink into that knee and keep your posture tall. Alternate sides.

Backward Lunge: From a standing position, kick one foot up to your glutes. Step backward into a reverse lunge, then return to standing tall. Alternate sides.

Leg Swings: Stand near a wall, car, or fence and hold on lightly for balance. Swing each leg front and back (with feet parallel to the wall, car, or fence) and side to side (with feet pointing toward or perpendicular to the wall).

If You Have 10 or More Minutes

For a thorough dynamic warmup, practice , ideal for tougher workouts and race days when your body needs a little more before it can work at high intensity. It incorporates many of the moves from shorter routines and adds a few more. You鈥檒l need 30 meters of grass, sidewalk, or any walkable surface. Complete eight to ten reps of each exercise.

Dynamic Stretches

Knee to Chest: Stand straight, bring your right knee to your chest while keeping your left leg straight, and rise up on your left tiptoes as you clasp your hands in front of your right knee. Take a step forward and alternate legs, hugging your left knee to your chest while rising up on your right toes. Keep your core engaged and strong.

Heel to Butt: Stand straight, take a step forward, and bring your right foot to your right glute. Alternate with each step. Remember to keep your core strong and back straight.

Forward Lunge: Take a large step forward with one leg, bending at the knee until your front thigh is almost parallel to the ground and your back knee is nearly at a 90-degree angle. Don鈥檛 let your front knee fall in front of your toe. Step back to standing. Alternate sides.

Lateral Lunge: Start standing straight, step one leg to the side, bending into that knee and keeping the other leg straight. Face your chest forward and sit down and back over the bent leg. Switch sides.

Backward Lunge: From a standing position, kick one foot up to your glutes. Step backward into a reverse lunge, then return to standing tall. Alternate sides.

Bear Crawl: With feet flat, bring your hands to the ground and walk them away from your feet, creating an upside-down V with your body. Walk forward with hands and feet, striking the ground with your heels first.

Mountain Climbers: These are more like an army crawl than traditional mountain climbers. Get on all fours. Move your right arm forward, place your hand on the ground, and then step your right foot out to meet the hand. Complete the same motions on the left side.

Skipping

Forward Skip: Generating power from your glutes and keeping your core engaged, jump forward, bringing one knee up at a 90-degree angle alongside the opposite arm. Continue as you alternate which leg you bring up.

Side Skip: Skip sideways in one direction, then the other.

Karaoke Skip: Drive one knee up and over the opposite leg as you side skip/grapevine in one direction. Return facing the same way, leading with the alternate knee.

Backward Skip: Focus on driving your foot back as you skip backward.

Backward Running: Mimic your backward skipping, but run this time.

Rotational Mobility

Neck Rotation: Roll your neck one direction eight to ten times, then switch direction.

Shoulder Rolls: Roll your shoulders backward several times, then forward.

Full Arm Circles: Keeping your arms straight and out to the side, circle your arms forward and then backward.

Washing Machine: Stand straight and twist your upper body from side to side. Most of the rotation should come from your hips.

Around the World: Stand straight and clasp your hands with your fingers pointed. Without bending your knees, raise your hands above your head and use your pointed fingers to draw a circle in the air, reaching up and around toward the ground, and then close the circle as you rotate back to the top, standing straight up.

Hip Rotation: Standing straight up, make exaggerated hula-hooping-style circles with your hips, rotating in one direction, then the other.

Knee Circles: In a slight crouch with your feet and ankles touching, place your hands on your knees. Bend your knees and make little circles with them, rotating in one direction five to ten times, then switch.

Ankle Circles: Pointing your toe into the ground, roll your ankle in circles in one direction, then switch directions. Repeat with the other foot.

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