I'm surprised by how often people ask "What is the best running shoe?" and "Would this shoe be a good one for me?"
Clearly, there are lots of people who don't know how to figure out which shoe is 'best' for their own feet!
I have a very simple system I rely upon:
Rule #1: The 'best' running shoe is the one that feels best when you run in it.
There is no rule #2.
So go shoe shopping with fresh legs. Try on literally dozens of shoes over several trips. Run 1/4 mile in the most promising of them. Some will be obvious losers in just a few strides. The few that are best for you and your feet will soon be clear.
Then, do a 'mixed' comparison: Try one of one shoe on one foot, and one of another shoe on the other foot. Do a short run. Then switch. After doing this with all the final candidates, the best pair should become clear.
Shoe width is an issue for many of us. Some shoes come in more than one width, and some run narrow or wide. Be sure to ask about available widths. Importantly, don't fear the 'gender line': Women with wide feet can do better in men's shoes, and men with narrow feet can do better in women's shoes. It's just a shoe, not a statement of gender identity. It's about your feet.
Color and style don't matter unless there's a tie. Pretty shoes can make for some ugly running. Then again, when the best shoes for your feet are also the best looking, it can sometimes feel as if destiny has intervened. Me, I tend to find that the shoes that make my feet feel wonderful suddenly become better looking.
Remember Rule #1 above! If they don't feel good when you take a short run in them, they aren't the right shoes for you. The stories about needing to 'break-in' running shoes I believe are actually stories of people who bought the wrong shoe and eventually adapted to it. To me, that's bass-ackwards: Buy running shoes that feel great, then replace them when they wear out or don't feel so good.
Sure, listen to the shoe salespeople and try on what they recommend. Nod politely when they describe the latest technology. Let them do whatever measurements they want. Who knows, you may learn something from all of it. But be sure you listen closest of all to your own two feet, and don't stop shopping until they're happy!
There are some other things to keep in mind when trying shoes:
A. If a shoe feels too tight or too loose, be sure it's not the lacing. Take the time to adjust an 'almost OK' shoe once or twice before rejecting it.
B. Socks are also a factor: The best solution may be this sock with that shoe. So bring a variety of your own socks with you, and be willing to try others in the store. With my narrow, flat feet, some of my shoes need thicker socks, some thinner, depending on the width of the shoe. It's about making your feet happy.
C. Replacing the insole can make a difference, especially when NO shoe feels 'best' to you. Years ago I found one pair of shoes that were 'almost right' until I tried some SuperFeet in them, after which they were 'just right'. For me, this was yet another way to make a wide shoe fit my narrow foot. If you use orthotics, don't assume an orthotic that's good for walking will be good for running: Try shoes with and without your orthotics.
D. While you can test shoes on a treadmill, the final decision should be made only after running outside. Unless, of course, you are buying shoes only for running on treadmills.
Taking the time to do shoe shopping right has several advantages. Not only will you be sure to get the right shoes, but you will also learn one heck of a lot about your own feet, which will make future shoe expeditions faster and easier.
While the above process has proven itself to work for me, it gets much more complex when you are also trying to change your running gait. I have completely overhauled my gait twice in the past two and a half years, and each major change required different shoes to make the new gait work. For me, my problem was pain almost everywhere: I needed to minimize impact to my heels, knees, hips and also the shock transmitted to my spine. Over the past year, as I developed my current gait (forefoot strike with high cadence, shorter stride length, moderate push, and strong arm swing), I have bought five pairs of running shoes!
It was only at the very end of last year that I finally found my 'best-ever' running shoes. They are so comfortable I call them my "Running Slippers". Together with my new gait, these shoes help the miles melt away pain-free.
The odd thing is, this shoe was not carried by any of the 'very best' running shoe stores I visited, including all the TCSD Sponsor shoe stores! I only found it by accident, while shopping in an outlet mall after Christmas. I've heard stories from other runners who found their ideal shoe in WalMart or Target or Big5. I've also had success at Nordstrom Rack.
My current 'best-ever' running shoes cost only $50, including tax! I love my current shoes so much I went back and bought a second pair, just in case they stop making them before I find something better. For comparison, the shoes I bought two and a half years ago cost over $150, for both the shoes and the SuperFeet needed to make them fit.
Try everything you can get your hands on (well, that you can get your feet into): Your ideal road running shoe could be in a high-end store, a discount store, or somewhere in-between. You'll never know until you try.
My legs will tell you it has been well worth the effort! And I haven't stopped shopping yet.
I wanted to mention one other thing about my stride and shoes: When I transitioned to a forefoot strike, suddenly the structure of the shoe didn't matter at all. So the weight of my running shoe has dropped drastically. My Mizuno Wave Creations with the SuperFeet weighed over 16 oz, that's over one pound, per shoe! My 'best-ever' shoes weigh barely 6 ounces each. And my racing flats are only about 4 ounces each.
With all that weight off my feet, I got faster without trying, since I was doing less work with each step.
Your shoes exist to support your stride: Change your stride, you'll probably need to change your shoes too.
Monday, February 7, 2011
Wednesday, February 2, 2011
Learning to Run
For my run clinic, I'm developing a rather basic recipe for getting non-runners running:
1. You don't start running by running. You start running by performing stationary exercises to build leg and core strength, then dynamic exercises to develop/improve the muscle firing patterns needed for running. Simply being able to walk is not enough.
2. The #1 thing that matters in running shoes is how the shoes feel when you run in them! Unless you are an experienced runner, buying shoes without running at least 1/4 mile in them is foolish. It's like buying a car without a test drive at freeway speeds. Of course, this implicitly requires that you know how to run before buying running shoes! Which by inference means that we should learn to run without running shoes! Huh? What?
3. Learn to run in a manner where the shoe doesn't matter. Let's get some old-school sneakers, like Vans or Converse, or perhaps some flat deck shoes, with a comfy fit that doesn't bind the toes. Next, develop the skills needed to run slowly with a high cadence and short stride by starting with stationary running drills. When the legs are ready, start running slowly on a soft surface, such as a football field or a padded track. Slowly build distance until you can run (not jog) a mile non-stop (however long it takes).
4. Then go shopping for running shoes. With fresh legs. Try out lots of shoes, like 20 pair or so, over several shopping trips. Develop a feel for what shoe features matter, which ones don't matter, and which ones don't work for you at all. Take notes, and keep them with you. Buy the cheapest shoe that feels good when running and has no significant faults.
5. Now we're ready to gradually add both distance and speed, followed by some rolling hills. Within a month or two, your shoe needs will change: Repeat the prior step.
1. You don't start running by running. You start running by performing stationary exercises to build leg and core strength, then dynamic exercises to develop/improve the muscle firing patterns needed for running. Simply being able to walk is not enough.
2. The #1 thing that matters in running shoes is how the shoes feel when you run in them! Unless you are an experienced runner, buying shoes without running at least 1/4 mile in them is foolish. It's like buying a car without a test drive at freeway speeds. Of course, this implicitly requires that you know how to run before buying running shoes! Which by inference means that we should learn to run without running shoes! Huh? What?
3. Learn to run in a manner where the shoe doesn't matter. Let's get some old-school sneakers, like Vans or Converse, or perhaps some flat deck shoes, with a comfy fit that doesn't bind the toes. Next, develop the skills needed to run slowly with a high cadence and short stride by starting with stationary running drills. When the legs are ready, start running slowly on a soft surface, such as a football field or a padded track. Slowly build distance until you can run (not jog) a mile non-stop (however long it takes).
4. Then go shopping for running shoes. With fresh legs. Try out lots of shoes, like 20 pair or so, over several shopping trips. Develop a feel for what shoe features matter, which ones don't matter, and which ones don't work for you at all. Take notes, and keep them with you. Buy the cheapest shoe that feels good when running and has no significant faults.
5. Now we're ready to gradually add both distance and speed, followed by some rolling hills. Within a month or two, your shoe needs will change: Repeat the prior step.
We don't need no stinkin' diets or cleanses!
There was some recent traffic on the TCSD email list concerning cleanses and other extreme diets. Here's my $0.02:
I'm no dietitian or nutritionist, but I do have some simple weight-management guidelines I follow:
1. Never Say 'Diet'. Make normal eating healthy: Don't think that abnormal eating, such as fad diets or 'cleanses', is a substitute or even a useful adjunct for sane normal eating practices. Conversely, don't eat junk thinking "Oh, I'll just do a cleanse later."
2. Listen To Your Body. Over time, I've somehow become sensitive to decoding my body's cravings and finding creative ways to satisfy them. This results in eating habits that contain lots of variety.
3. Energy In = Energy Out. I don't count calories, but I do watch my bathroom scale. When I trend high, I simply reduce fats and carbs slightly, and try to find ways to increase my workouts. It's more about maintaining balance than watching myself like a hawk.
4. Remove temptation. If you looked in my kitchen right now, you'll find my only "junk food" is peanut butter and honey sandwiches, which ain't all that bad as far as 'bad' snacks go. You'll also find lots of fresh and frozen fruit and vegetables in my 'fridge, along with low-fat (not non-fat or fat-free) yogurt. That's the kind of stuff I allow myself to buy, so that's all I have on hand to eat. I'm not all that strong-willed, so I do sometimes have to go to extremes: I really have trouble not buying the large Costco boxes of Wheat Thins, so much so that I gave up my Costco membership (and it wasn't just the Wheat Thins).
5. Eat to ease hunger, not to become full. I usually have just two 'sit-down' meals each day (without dessert), and tend to snack 3-4 times during the day. The meals serve mainly to get protein and fat into me (eggs, cheese, meat, legumes), with fruits and veggies for grazing. Drinking lots of water while eating also serves to slow me down and fill me up.
6. Moderation in all things, including moderation. When I'm toward the low end of my ideal range, I permit myself to have lots of fun (called 'beer') getting closer to the top end of my range. It is important for me to reward myself now and then.
7. Go easy on the supplements. Dense supplements tend to mess with my sense of physical well-being. I try to get all my nutrition from 'real' food, with my main 'supplement' being a multivitamin. This changes during peak training periods, where there aren't enough hours in the day to eat what I'm burning.
8. Have a high resting metabolism. This somehow feels like cheating; it's the 'anti-diet'. I carry 5 extra pounds of muscle that do little more than burn calories and make my shirts fit better. I do full-body circuit/strength training for 2 hours each week using only my own body weight (no weights or machines). It has benefits beyond muscle development: It also builds reflexes and coordination, which help keep me from doing face-plants when I stumble on a run.
What is your ideal weight range? Last summer I maxed out my training, ate like a horse, and lost 20 lbs, getting down to 165 lbs (my lowest weight in over 30 years), which I soon found was my 'bonk weight': I had no significant fat metabolism at all, and my endurance performance suffered (though my shorter PRs totally rocked). By the time I did the Tri Classic last September I had added 5 lbs back and was bonk-free for that event. My ideal weight range is 170-175 lbs, with 170 lbs being my 'race weight'.
Many of us are time-crunched or injured and have trouble burning all the calories we take in. If you can do stationary exercise for just 30 minutes every day, even as three 10-minute sessions (morning, noon and night), you'll be amazed at the results. Without those sessions while my foot was broken (mainly crunches, squats and push-ups) I would have gained MUCH more weight (I only gained 10 lbs over two months). These short sessions have a triple benefit: They burn calories while you do them, increase your metabolism right after them, and build muscle that burns energy between them.
1. Never Say 'Diet'. Make normal eating healthy: Don't think that abnormal eating, such as fad diets or 'cleanses', is a substitute or even a useful adjunct for sane normal eating practices. Conversely, don't eat junk thinking "Oh, I'll just do a cleanse later."
2. Listen To Your Body. Over time, I've somehow become sensitive to decoding my body's cravings and finding creative ways to satisfy them. This results in eating habits that contain lots of variety.
3. Energy In = Energy Out. I don't count calories, but I do watch my bathroom scale. When I trend high, I simply reduce fats and carbs slightly, and try to find ways to increase my workouts. It's more about maintaining balance than watching myself like a hawk.
4. Remove temptation. If you looked in my kitchen right now, you'll find my only "junk food" is peanut butter and honey sandwiches, which ain't all that bad as far as 'bad' snacks go. You'll also find lots of fresh and frozen fruit and vegetables in my 'fridge, along with low-fat (not non-fat or fat-free) yogurt. That's the kind of stuff I allow myself to buy, so that's all I have on hand to eat. I'm not all that strong-willed, so I do sometimes have to go to extremes: I really have trouble not buying the large Costco boxes of Wheat Thins, so much so that I gave up my Costco membership (and it wasn't just the Wheat Thins).
5. Eat to ease hunger, not to become full. I usually have just two 'sit-down' meals each day (without dessert), and tend to snack 3-4 times during the day. The meals serve mainly to get protein and fat into me (eggs, cheese, meat, legumes), with fruits and veggies for grazing. Drinking lots of water while eating also serves to slow me down and fill me up.
6. Moderation in all things, including moderation. When I'm toward the low end of my ideal range, I permit myself to have lots of fun (called 'beer') getting closer to the top end of my range. It is important for me to reward myself now and then.
7. Go easy on the supplements. Dense supplements tend to mess with my sense of physical well-being. I try to get all my nutrition from 'real' food, with my main 'supplement' being a multivitamin. This changes during peak training periods, where there aren't enough hours in the day to eat what I'm burning.
8. Have a high resting metabolism. This somehow feels like cheating; it's the 'anti-diet'. I carry 5 extra pounds of muscle that do little more than burn calories and make my shirts fit better. I do full-body circuit/strength training for 2 hours each week using only my own body weight (no weights or machines). It has benefits beyond muscle development: It also builds reflexes and coordination, which help keep me from doing face-plants when I stumble on a run.
What is your ideal weight range? Last summer I maxed out my training, ate like a horse, and lost 20 lbs, getting down to 165 lbs (my lowest weight in over 30 years), which I soon found was my 'bonk weight': I had no significant fat metabolism at all, and my endurance performance suffered (though my shorter PRs totally rocked). By the time I did the Tri Classic last September I had added 5 lbs back and was bonk-free for that event. My ideal weight range is 170-175 lbs, with 170 lbs being my 'race weight'.
Many of us are time-crunched or injured and have trouble burning all the calories we take in. If you can do stationary exercise for just 30 minutes every day, even as three 10-minute sessions (morning, noon and night), you'll be amazed at the results. Without those sessions while my foot was broken (mainly crunches, squats and push-ups) I would have gained MUCH more weight (I only gained 10 lbs over two months). These short sessions have a triple benefit: They burn calories while you do them, increase your metabolism right after them, and build muscle that burns energy between them.
Tuesday, January 25, 2011
Time for a Beginner Runner Clinic?
I'm a member of TCSD, the Triathlon Club of San Diego, which is one of the most amazing organizations of any type I've ever been a member of in my entire life, and that includes not only all other sport-related clubs, but also social service organizations and even churches. This club, with nearly 3000 members, provides an exceptionally high number of FREE club races, clinics, and seminars, and this is all done with an annual dues of only $60. To top it off, this large club has no paid staff: It is entirely run by volunteers.
TCSD is really all about beginners. Sure, we love our elites, and cheer them on to higher podium spots. And we love the bulk of our members, who race for the sheer joy of it. But we go a bit crazy for our beginners.
Here's an example: After each of our free electronically-timed club races, we have a short awards presentation. First come the top three women and men, and we all cheer. Then the volunteers are thanked, and we cheer a bit louder (because they bring the food). Then the Race Director asks: "Who just did their first-ever triathlon?" And when a few hands are shyly raised, the loudest cheering of the morning thunders out, generally shocking the poor newbies. I remember when this happened to me: It is one of my most treasured memories.
TCSD offers many clinics and seminars aimed squarely at beginners. Don't know what a triathlon is? Attend the "Tri-101" clinic. Want to learn more about club and sponsor resources? Attend the "Intro to Triathlon" clinic. Uncomfortable on a bike? Attend the "Biking Beginner's Clinic". Can't swim at all, or have issues with wetsuits or swimming in open water? Attend the "Beginners Open-Water Swim" clinic.
But if you have problems running, TCSD doesn't offer a beginner's running clinic. Sure, we have some truly excellent running clinics, but they're aimed primarily at building strength and speed, and don't emphasize identifying and resolving pain, discomfort, equipment or stride issues. I suspect this is simply because running is a more "natural" activity than either swimming or biking, and not many people really know all that much about starting from the beginning.
I'm thinking this situation should change, and despite my not being any kind of running expert or coach, I think I should be the one to start the change. I'd like to share my current vision with you, then I'll invite your comments to adjust what needs adjusting.
Here's my pitch:
Now that I'm recovering from my broken foot, I've been thinking about what I've learned about changing strides, changing equipment, and changing training, and how I have become able to run pain-free despite some major negative factors.
I'd like to put together a "Broken and (Re)Beginner Running Clinic" focused on getting people who have problems running at all to run comfortably. Neither speed nor long distance are goals for the participants: Running injury-free with comfort is the only goal.
My intended audience will be the weak, often-injured, awkward or uncoordinated, aged and obese, who either can't run at all, or for whom running is greatly limited due to discomfort. I will insist they not only sign a TCSD waiver (and be a member), but also get clearance from their MD if there is any question at all about their suitability for light running (especially those recovering from injuries).
My approach will employ 'talks', 'demos' and 'workouts', AKA "Hear it, See it, Do it", the intent being to employ all learning modalities.
The first priority will be to build basic physical self-awareness (balance, agility, proprioception, exertion, fatigue) along with basic leg and core strength. Each participant will become aware of the ranges of motion needed for running, the care and feeding of the muscles used to achieve that motion, and the nerve/reflex integration needed to make it all work together smoothly. At the start, no running will be done, and fast walking will be used to build motion awareness.
Next will come discussions about running gaits, with particular attention paid to the various foot strikes (heel, midsole, and forefoot), with demonstrations of all running styles, including run-walk-run. Each participant will get to try each stride for themselves at a jogging pace, to see how their body reacts. The physical demands of each stride type will also be discussed.
After this will come discussions of equipment, shoes and socks, and how they affect running. Particular attention will be paid to the idea of having different shoes for different kinds of activity (training, racing, trails, walking), how to shop for shoes, and how to research shoes.
The next phase will be all about practicing, with both self-monitoring and monitoring by each other. The goal will not be to build speed, but to build skill and comfort up to a sprint triathlon run distance of 5 km (3 miles).
By the end of the clinic, each participant should be able to run and train on their own, and also be ready to take full advantage of other TCSD running clinics.
I do not currently possess all the knowledge needed to do this alone. I will invite trainers, coaches, physical therapists, athletes, shoe retailers/reps and a Sports MD to review the curriculum, monitor the process, and give talks. My next step will be to recruit this support.
The other issue is time (duration and schedule). I believe each participant will need a minimum of 10 hours of contact time. Since many will be unable to attend all sessions, I'd like to plan to hold at least 12 sessions, with each session starting with a review of the prior session. To get all this in before the triathlon season is too far along, I'd like to schedule two sessions per week, perhaps one on a weekday, and one on the weekend. Perhaps 90-minute sessions at the start (more talk), with 60-minute sessions later on (more practice).
What do you think? What's missing? Who should I get to help?
TCSD is really all about beginners. Sure, we love our elites, and cheer them on to higher podium spots. And we love the bulk of our members, who race for the sheer joy of it. But we go a bit crazy for our beginners.
Here's an example: After each of our free electronically-timed club races, we have a short awards presentation. First come the top three women and men, and we all cheer. Then the volunteers are thanked, and we cheer a bit louder (because they bring the food). Then the Race Director asks: "Who just did their first-ever triathlon?" And when a few hands are shyly raised, the loudest cheering of the morning thunders out, generally shocking the poor newbies. I remember when this happened to me: It is one of my most treasured memories.
TCSD offers many clinics and seminars aimed squarely at beginners. Don't know what a triathlon is? Attend the "Tri-101" clinic. Want to learn more about club and sponsor resources? Attend the "Intro to Triathlon" clinic. Uncomfortable on a bike? Attend the "Biking Beginner's Clinic". Can't swim at all, or have issues with wetsuits or swimming in open water? Attend the "Beginners Open-Water Swim" clinic.
But if you have problems running, TCSD doesn't offer a beginner's running clinic. Sure, we have some truly excellent running clinics, but they're aimed primarily at building strength and speed, and don't emphasize identifying and resolving pain, discomfort, equipment or stride issues. I suspect this is simply because running is a more "natural" activity than either swimming or biking, and not many people really know all that much about starting from the beginning.
I'm thinking this situation should change, and despite my not being any kind of running expert or coach, I think I should be the one to start the change. I'd like to share my current vision with you, then I'll invite your comments to adjust what needs adjusting.
Here's my pitch:
Now that I'm recovering from my broken foot, I've been thinking about what I've learned about changing strides, changing equipment, and changing training, and how I have become able to run pain-free despite some major negative factors.
I'd like to put together a "Broken and (Re)Beginner Running Clinic" focused on getting people who have problems running at all to run comfortably. Neither speed nor long distance are goals for the participants: Running injury-free with comfort is the only goal.
My intended audience will be the weak, often-injured, awkward or uncoordinated, aged and obese, who either can't run at all, or for whom running is greatly limited due to discomfort. I will insist they not only sign a TCSD waiver (and be a member), but also get clearance from their MD if there is any question at all about their suitability for light running (especially those recovering from injuries).
My approach will employ 'talks', 'demos' and 'workouts', AKA "Hear it, See it, Do it", the intent being to employ all learning modalities.
The first priority will be to build basic physical self-awareness (balance, agility, proprioception, exertion, fatigue) along with basic leg and core strength. Each participant will become aware of the ranges of motion needed for running, the care and feeding of the muscles used to achieve that motion, and the nerve/reflex integration needed to make it all work together smoothly. At the start, no running will be done, and fast walking will be used to build motion awareness.
Next will come discussions about running gaits, with particular attention paid to the various foot strikes (heel, midsole, and forefoot), with demonstrations of all running styles, including run-walk-run. Each participant will get to try each stride for themselves at a jogging pace, to see how their body reacts. The physical demands of each stride type will also be discussed.
After this will come discussions of equipment, shoes and socks, and how they affect running. Particular attention will be paid to the idea of having different shoes for different kinds of activity (training, racing, trails, walking), how to shop for shoes, and how to research shoes.
The next phase will be all about practicing, with both self-monitoring and monitoring by each other. The goal will not be to build speed, but to build skill and comfort up to a sprint triathlon run distance of 5 km (3 miles).
By the end of the clinic, each participant should be able to run and train on their own, and also be ready to take full advantage of other TCSD running clinics.
I do not currently possess all the knowledge needed to do this alone. I will invite trainers, coaches, physical therapists, athletes, shoe retailers/reps and a Sports MD to review the curriculum, monitor the process, and give talks. My next step will be to recruit this support.
The other issue is time (duration and schedule). I believe each participant will need a minimum of 10 hours of contact time. Since many will be unable to attend all sessions, I'd like to plan to hold at least 12 sessions, with each session starting with a review of the prior session. To get all this in before the triathlon season is too far along, I'd like to schedule two sessions per week, perhaps one on a weekday, and one on the weekend. Perhaps 90-minute sessions at the start (more talk), with 60-minute sessions later on (more practice).
What do you think? What's missing? Who should I get to help?
Friday, January 14, 2011
I'm Famous!
I was featured in a story on KPBS radio today!
Unfortunately, the report was barely 5 minutes long, so it won't qualify as my 15 minutes of fame. :-(
Update: 4:30 PM:
The story is part of the PM commute loop, so maybe it will add up to 15 minutes!
Unfortunately, the report was barely 5 minutes long, so it won't qualify as my 15 minutes of fame. :-(
Update: 4:30 PM:
The story is part of the PM commute loop, so maybe it will add up to 15 minutes!
Monday, January 3, 2011
The Adidas Chill M: My Ideal Shoe?
Those who read my shoe rant in this post or on RunBlogger know all about my frustration finding shoes that both fit my narrow flat foot and suit my forefoot stride. To summarize: What I'm looking for is a racing flat upper with a padded sole.
While visiting family back East over Christmas, I did some post-Holiday sale shopping at a nearby outlet mall which had an Adidas store filled with obsolete product for half-off. My eye was immediately drawn to the all-black upper and the light blue sole of the Adidas Chill M.
If you look at the current version of this shoe, the unadorned simplicity shown above is no longer available.
This shoe has moderate heel-to-toe drop I would estimate to be about 4mm, which falls near the top of the range I want my ideal shoe to have.
When I picked up the shoe, two features were readily apparent: Light weight and a flexible sole.
The shoe is very light (246 g / 8.6 oz with factory insole and laces), which compares well with my Saucony Kilkenny XC3 racing flats (188 g / 6.6 oz), and is far better than my Asics Gel-Equation 3 (360 g / 12.6 oz) and Mizuno Wave Creation 10 (460 g / 16.2 oz with green Superfeet insole).
The sole is extremely flexible, surprisingly so. It is far more flexible than any other shoe I own, including my racing flats and even my Vibram Fivefingers Bikila! This shoe is almost as flexible as a pair of heavy socks.
The upper is made of CLIMACOOL fabric, which according to Adidas provides improved foot cooling. The upper is constructed using as little of this fabric as possible, much like racing flats. And like racing flats, the thin tongue can easily fold along its length, though this will be a problem only when socks are not worn.
Trying on the shoes revealed two more surprises: The sizing runs both narrow (again like racing flats) and a bit short. If you are between sizes, you'll want to go a half-size larger, otherwise go up a full size. To my narrow flat foot, this shoe felt like a perfect fit.
I did a few 5-stride sprints in the store, and the thick sole felt very stable, firm without being too hard. In particular, this sole had none of the "squishy" feel I felt with the Brooks Green Silence.
This afternoon I took the shoes for their first run, two miles over a wet paved trail with rolling hills. Traction was excellent, the shoes had no hot-spots (I wore bike socks), and the mid-sole provided the cushioning I need to prevent future stress fractures.
I think I may have found my 'ideal' training shoe! I'll update this post after I've resumed doing longer distances.
Update, 09Jan2011:
The more running I do in these shoes, the more I like them! Though I only have 10 miles on them (I'm still building back from my stress fracture), they have already proven themselves to be the most comfortable shoes I own.
Another characteristic of these shoes is their total lack of rigidity and structure: You can easily bend and twist them any way you like, all the way to the heel. They're even slightly more flexible than my racing flats! (This is due to the flats containing a thin plastic plate to protect against sharp things.)
With my very narrow and extremely flat feet, not to mention my over-pronation, weak ankles, slightly bowed legs, and history of PF, ITB and knee issues, I never thought I'd ever be able to run so comfortably in such a light shoe with so little structure. If I ever get to give a speech before the Academy (of Running Arts and Sciences), I'll give all the credit to forefoot running! That, and increasing my cadence above 90 (which may prove equally important).
For only a 2 ounce weight difference, I'm thinking of retiring my racing flats. We'll see how I feel about it when I start to prepare for a race.
Update, 25Jan2011:
I have a habit of naming my favorite pieces of gear. My prior bike, a Trek Madone, was my "Carbon Princess". My Garmin Forerunner 305 is my "Training Brain".
My Addidas Chill M shoes are now my "Running Slippers". They are literally the most comfortable footwear I own. I bought a second pair, just to be sure I'll never be without them. The minute anyone says the word 'shoe' near me, I immediately start to rave about my Running Slippers. I think I'll trademark that term and sell it to Addidas.
Seriously: I trust these shoes more and more with each mile I run. One particular advantage is seen when running up a steep hill: With all my other running shoes (including my racing flats), the tip of the toe of the shoe would contact the ground before the ball of the foot, due largely to the stiffness and springiness of the sole plate. This changes the timing of my stride, in that I'm not really sure when I'm making contact.
With the Addidas Chill M, I am able to lift my toe, which in this extraordinarily flexible shoe means I'm also lifting the toe of the shoe, meaning my forefoot hits the ground simultaneously, just as it does when running on level ground. This makes my uphill stride more predictable, more powerful, and much less subject to tripping or stumbling. Basically, I trust my stride more, and have less fear of making a misstep.
Another key change for me is running downhill: I used to go slow downhill due to a combination of impact sensitivity and foot discomfort. The impact sensitivity is due to my heel hitting the ground a bit harder, which causes pain at the site of my degenerated L5-S1 disc. The foot discomfort is due to my toes being jammed into the front of the shoe. I'm now have the confidence to crank up my cadence and increase my downhill speed. The increased cadence reduces my heel impact, and the great fit of the Addidas Chill M upper keeps my foot in place.
The fact that I'm still rebuilding from my stress fracture is most evident when I'm running on level ground. My legs want to go fast, but they don't yet have the conditioning to go fast for very long. So I back off a bit to flush my legs, only to find my cardio isn't up to it either. So I back off a bit more to recover, then speed up again to reach my cardio threshold. This means my speed on level ground varies between a 7 minute pace and a 10:30 pace.
In my prior shoes, it felt like the dynamics of the shoe affected how I ran at each speed, making transitions feel a bit awkward. With the Addidas Chill M, it feels like I'm using the same stride at all speeds. This could also be due simply to the lighter weight of the shoe (second only to my racing flats), and may also be due to my becoming more comfortable as a forefoot runner at all speeds. But I'm doing it in my Chill M's, and I like it!
I'm also thinking I like the 4mm heel-to-toe drop of the Addidas Chill M sole: When my heel does occasionally strike a bit too hard, the extra padding does a good job of cushioning the impact. It also makes the shoes very comfortable to walk around in, which was never the case with my racing flats.
I like my "Running Slippers"!
While visiting family back East over Christmas, I did some post-Holiday sale shopping at a nearby outlet mall which had an Adidas store filled with obsolete product for half-off. My eye was immediately drawn to the all-black upper and the light blue sole of the Adidas Chill M.
 |
| The upper is as about minimalist as you can get. |
If you look at the current version of this shoe, the unadorned simplicity shown above is no longer available.
 |
| The heel logo doesn't use reflective paint. |
 |
| The super-flexible (and colorful) sole. |
The shoe is very light (246 g / 8.6 oz with factory insole and laces), which compares well with my Saucony Kilkenny XC3 racing flats (188 g / 6.6 oz), and is far better than my Asics Gel-Equation 3 (360 g / 12.6 oz) and Mizuno Wave Creation 10 (460 g / 16.2 oz with green Superfeet insole).
The sole is extremely flexible, surprisingly so. It is far more flexible than any other shoe I own, including my racing flats and even my Vibram Fivefingers Bikila! This shoe is almost as flexible as a pair of heavy socks.
The upper is made of CLIMACOOL fabric, which according to Adidas provides improved foot cooling. The upper is constructed using as little of this fabric as possible, much like racing flats. And like racing flats, the thin tongue can easily fold along its length, though this will be a problem only when socks are not worn.
Trying on the shoes revealed two more surprises: The sizing runs both narrow (again like racing flats) and a bit short. If you are between sizes, you'll want to go a half-size larger, otherwise go up a full size. To my narrow flat foot, this shoe felt like a perfect fit.
I did a few 5-stride sprints in the store, and the thick sole felt very stable, firm without being too hard. In particular, this sole had none of the "squishy" feel I felt with the Brooks Green Silence.
This afternoon I took the shoes for their first run, two miles over a wet paved trail with rolling hills. Traction was excellent, the shoes had no hot-spots (I wore bike socks), and the mid-sole provided the cushioning I need to prevent future stress fractures.
I think I may have found my 'ideal' training shoe! I'll update this post after I've resumed doing longer distances.
Update, 09Jan2011:
The more running I do in these shoes, the more I like them! Though I only have 10 miles on them (I'm still building back from my stress fracture), they have already proven themselves to be the most comfortable shoes I own.
Another characteristic of these shoes is their total lack of rigidity and structure: You can easily bend and twist them any way you like, all the way to the heel. They're even slightly more flexible than my racing flats! (This is due to the flats containing a thin plastic plate to protect against sharp things.)
With my very narrow and extremely flat feet, not to mention my over-pronation, weak ankles, slightly bowed legs, and history of PF, ITB and knee issues, I never thought I'd ever be able to run so comfortably in such a light shoe with so little structure. If I ever get to give a speech before the Academy (of Running Arts and Sciences), I'll give all the credit to forefoot running! That, and increasing my cadence above 90 (which may prove equally important).
For only a 2 ounce weight difference, I'm thinking of retiring my racing flats. We'll see how I feel about it when I start to prepare for a race.
Update, 25Jan2011:
I have a habit of naming my favorite pieces of gear. My prior bike, a Trek Madone, was my "Carbon Princess". My Garmin Forerunner 305 is my "Training Brain".
My Addidas Chill M shoes are now my "Running Slippers". They are literally the most comfortable footwear I own. I bought a second pair, just to be sure I'll never be without them. The minute anyone says the word 'shoe' near me, I immediately start to rave about my Running Slippers. I think I'll trademark that term and sell it to Addidas.
Seriously: I trust these shoes more and more with each mile I run. One particular advantage is seen when running up a steep hill: With all my other running shoes (including my racing flats), the tip of the toe of the shoe would contact the ground before the ball of the foot, due largely to the stiffness and springiness of the sole plate. This changes the timing of my stride, in that I'm not really sure when I'm making contact.
With the Addidas Chill M, I am able to lift my toe, which in this extraordinarily flexible shoe means I'm also lifting the toe of the shoe, meaning my forefoot hits the ground simultaneously, just as it does when running on level ground. This makes my uphill stride more predictable, more powerful, and much less subject to tripping or stumbling. Basically, I trust my stride more, and have less fear of making a misstep.
Another key change for me is running downhill: I used to go slow downhill due to a combination of impact sensitivity and foot discomfort. The impact sensitivity is due to my heel hitting the ground a bit harder, which causes pain at the site of my degenerated L5-S1 disc. The foot discomfort is due to my toes being jammed into the front of the shoe. I'm now have the confidence to crank up my cadence and increase my downhill speed. The increased cadence reduces my heel impact, and the great fit of the Addidas Chill M upper keeps my foot in place.
The fact that I'm still rebuilding from my stress fracture is most evident when I'm running on level ground. My legs want to go fast, but they don't yet have the conditioning to go fast for very long. So I back off a bit to flush my legs, only to find my cardio isn't up to it either. So I back off a bit more to recover, then speed up again to reach my cardio threshold. This means my speed on level ground varies between a 7 minute pace and a 10:30 pace.
In my prior shoes, it felt like the dynamics of the shoe affected how I ran at each speed, making transitions feel a bit awkward. With the Addidas Chill M, it feels like I'm using the same stride at all speeds. This could also be due simply to the lighter weight of the shoe (second only to my racing flats), and may also be due to my becoming more comfortable as a forefoot runner at all speeds. But I'm doing it in my Chill M's, and I like it!
I'm also thinking I like the 4mm heel-to-toe drop of the Addidas Chill M sole: When my heel does occasionally strike a bit too hard, the extra padding does a good job of cushioning the impact. It also makes the shoes very comfortable to walk around in, which was never the case with my racing flats.
I like my "Running Slippers"!
Wednesday, December 15, 2010
Bike Tool Kit Containers
Back in early October I did one of the Moment Cycle Sport shop rides on a rainy morning. After the ride I expected my bike to be a mess, and I was not surprised my jersey had a mud stripe on the back, but I didn't expect my tool pouch to be thoroughly soaked along with everything inside it. I looked around for a better tool pouch, but the ones I found were pretty much all alike. So I put my tools in a Zip-loc bag and shoved them back into my old pouch.
After I installed my Oasis One-Twelve hydration system there was no longer room for a tool pouch under my seat, so I had to find an alternative, preferably something waterproof. Since I was no longer using the bottle cages on my frame, the obvious approach would be to find a tool container that would fit into a bottle cage. After lots of searching, I found the following products on the market:
I next found that not all 24 oz bike bottles make good tool bottles. First, you need at least 1" of bottle available between the indented ring and the cap, else the top won't stay straight when pushed into the bottom. Scratch another bottle. And the bottle must not taper too much near the cap, else there will be a gap around the top after it is shoved into the bottom. One more bottle dies.
After destroying three bottles (and perfecting my bottle-slicing technique), I found some Bontrager bottles that had all the needed features. Well, I did have some other bottles that also looked like good possibilities, but no way was I going to cut up one of my TCSD bottles!
My old tool pouch contained the following items, all of which fit nicely into my modified bottle:
As you can see, there nothing about it that shouts "Steal me!", which may be another advantage.
Since the whole search for a replacement tool container started after a rainy ride, I modified my other Bontrager bottle to hold a $5 plastic poncho. That'll keep the mud stripe off my jersey!
After I installed my Oasis One-Twelve hydration system there was no longer room for a tool pouch under my seat, so I had to find an alternative, preferably something waterproof. Since I was no longer using the bottle cages on my frame, the obvious approach would be to find a tool container that would fit into a bottle cage. After lots of searching, I found the following products on the market:
- The Cage Rocket Storage Pod, which is carried locally by REI, initially looked like an ideal solution, but it had two main problems: First, it has a large base that keeps it from fitting into all bottle cages. Second, the shape of the opening made it difficult to completely fill the interior. A minor additional concern is that REI didn't carry the waterproof version.
- The Trek Waterbottle Softshell Pack isn't waterproof, and is soft enough that I was concerned it could pop out of a bottle cage.
- The Bike Rider Tool Bottle is a screw-top bottle which seems to be available only in Australia.
- The BBB Tool Can for Bike Tools is another screw-top bottle.
- Use a 10 oz peanut butter jar. This is the "free" version of the above screw-top bottles. Unfortunately, I only get peanut butter in 40 oz jars, so this would cost me extra. So I suppose technically it would belong in the list above.
- Modify a 24 oz bike bottle.
- Cut away the indented ring.
- Fill the bottom with tools.
- Shove the top into the bottom.
I next found that not all 24 oz bike bottles make good tool bottles. First, you need at least 1" of bottle available between the indented ring and the cap, else the top won't stay straight when pushed into the bottom. Scratch another bottle. And the bottle must not taper too much near the cap, else there will be a gap around the top after it is shoved into the bottom. One more bottle dies.
After destroying three bottles (and perfecting my bottle-slicing technique), I found some Bontrager bottles that had all the needed features. Well, I did have some other bottles that also looked like good possibilities, but no way was I going to cut up one of my TCSD bottles!
My old tool pouch contained the following items, all of which fit nicely into my modified bottle:
- 3 tire levers (2 aren't enough when my hands are numb)
- 1 CO2 chuck
- 2 CO2 cartridges
- 1 tube
- 1 patch kit
- 1 set of Allen wrenches
- 1 small rag (wrapped around the CO2 chuck)
As you can see, there nothing about it that shouts "Steal me!", which may be another advantage.
Since the whole search for a replacement tool container started after a rainy ride, I modified my other Bontrager bottle to hold a $5 plastic poncho. That'll keep the mud stripe off my jersey!
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