PRO TIPS: HOW TO BUY THE BEST RUNNING SHOE FOR YOU

I love online shopping. I love Amazon. I love shopping in my underwear. I love when I buy something online, forget about it and then it shows up on my doorstep like a surprise Christmas present to myself. I even make money through online shopping. I am an Amazon affiliate, so that means if I recommend something on this blog and you purchase it on Amazon, I make a small percentage of the sale. Online shopping is awesome in so many ways. 

With that being said, there is one product that I think everyone should buy from a local specialty store, running shoes. I see it all the time in online posts "Looking for recommendations: I'm in the market for a new pair of running shoes, what are your favorite shoes?" 

The problem with that is that one person's favorite shoe could be another person's detriment. People have different running mechanics and therefore different needs in a running shoe. It's best to visit your local store and work with a knowledgeable store associate or coach to determine the best shoe for your unique running needs.

WHAT'S THE BEST RUNNING SHOE?

There is no one best running shoe. The best running shoe is one that is comfortable, fits well, provides the appropriate amount of support and cushioning for the individual runner. An associate at a running store can help you make a selection.

NEUTRAL SHOES

Neutral shoes allow your foot to pronate naturally when you run. Neutral shoes are best for runners with normal to high arches who don't overpronate. Some examples of neutral running shoes are Brooks Ghost, New Balance 880, Asics Gel Cumulus and Mizuno Wave Rider.

STABILITY SHOES

Stability shoes are best for runners who have normal to low arches with mild to moderate overpronation. This means their foot rolls inward more than normal and requires some support on the (inside) arch of the shoes to control overpronation. Some examples of stability shoes are Brooks Adrenaline, Asics Gel Kayano, New Balance 860 and Mizuno Wave Inspire.

MOTION CONTROL SHOES

Motion control shoes are best for runners with flat feet and severe overpronation. These shoes do what they say, they control the motion of the foot to avoid severe overpronation. Examples include the Brooks Ariel and the Brooks Beast. 

TIPS FOR BUYING RUNNING SHOES

BUY LOCAL

Visit your local running store to get a shoe fitting by an expert. You will have the chance to try them out in-store, find the right shoe for your running mechanics and support the local businesses in your community. It may be tempting to buy last year's model on an online discount store, but without the opportunity to try them out and receive guidance from an expert, you could end up in the wrong shoe.

BUY BIG

Generally speaking, you should buy your running shoes 1/2 size to one full size bigger than your street shoes (that is, if you want to keep all your toenails). I wear a size eight in my dress shoes and a size nine in my running shoes. The rule of thumb (pun intended) is there should be about a thumb width of space between where your toes end and your shoe ends. Your toes should not be restricted or rub against the shoe. Your feet can swell a little when you run, so you want to make sure your shoe has the space to accommodate to avoid blisters and black toenails. 

REPLICATE RUNNING CONDITIONS

Buy your shoes later in the day after you've been walking around for a while or after a run. Wear the same types of socks you will wear when running. Your feet can swell a little when running, so it's best to try to replicate running conditions as closely as possible when trying on shoes. Run in them at the store if possible. 

REPLACE RUNNING SHOES EVERY 500 MILES (OR SO)

A general rule is to replace your running shoes about every 500 miles. After you've been pounding the pavement for a while your shoes start to lose their shock-absorbing qualities and can lead to injuries. Your body will usually let you know when it's time to replace by introducing you to new aches and pains. If you run 20 miles a week, it's probably a good idea to replace them every six months. Some runners will claim they can run in the same shoes for years without a problem, but those cases are outliers. I wouldn't recommend it. 

ALTERNATE SHOES

If you run every day, it can be a good idea to alternate between two pairs of running shoes. Different shoes with different wear patterns can change the way you strike the ground, even in subtle ways. Simply changing shoes every other day can help decrease the chance of repetitive use injuries. 

DON'T WEAR YOUR RUNNING SHOES WHEN NOT RUNNING

In case you haven't noticed, running shoes can be expensive, so don't needlessly wear them out by wearing them for work or errands. Athletic shoes that are not specific to running are usually less expensive. Buy less expensive pair of gym shoes for everyday wear and save your running shoes for running. Once you've run in your shoes for 500 miles, you could stop wearing them for runs and start wearing them as your daily shoe in order to get the most out of them.

As a side note, it's generally not a good idea to wear your running shoes for other fitness activities outside of running, like classes at the gym, boot camps or CrossFit. Running shoes are built to protect your foot when running in a forward motion and do not provide adequate support for lateral moves. Buy a pair of cross-trainers for your exercise classes. 

BRANDS/COLORS

Once you find the right fit, you may try a few different brands and choose your favorite. While a lot of runners have brand preferences, the colors and fashion statement of the shoe should be the last consideration when purchasing running shoes. Make sure it fits properly and supports your running mechanics, then choose the brand if you have a preference, and lastly the color. You can choose to express your funky style in your compression socks.

If you've never been fitted for running shoes, pinky swears to me that you'll hit your local running store for your next pair of shoes. It is an investment in your sport, your health, and your community. Are you in? 

Questions? I'd love to help.

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Coach Lea

10 GIFT IDEAS EVERY RUNNER WILL LOVE

I don't mean to freak you out or anything but there are only 45 days left until Christmas! Where the heck did this year go? It was January, I blinked and now we are 45 days away from Christmas! It's time to start making our lists and checking them twice. 

If you love a runner or if you are a runner, I put together a list of holiday gift items that any runner will love. This also may be a thinly veiled personal wish list (hint hint friends and family).

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

10 Gift Ideas Every Runner Will Love. Save to Pinterest

FLIPBELT ZIPPER

Runners need a place to stash their keys, ID and phone (and food) when out for a run. A FlipBelt is a sleek alternative to a fanny pack. It's big enough to hold an iPhone, it doesn't bounce when you run and all your belongings are safely zipped away. If you don't buy this for your favorite runner and they lose their keys on a run, it's kinda your fault. Live with that guilt.

COMPRESSION SOCKS

Some runners wear compression socks for recovery after a long and tough race and some runners wear them as a fashion statement. If you're thinking that you're pretty sure the runners you know already have a pair of compression socks, let me assure you that a runner can never have too many pairs. Choose wild colors for best results. Works well as a lucky charm. You can take credit for their next personal record.

RUNNING CLOTHES

Funny running shirts always go over well with runners. I chose these two since I have another blog about running with my dog. Insert funny running saying on a shirt for a gift that any runner will love.

DAILY RUN CALENDAR

It's the gift that keeps on giving. Give a daily running calendar to keep your runner motivated all year long. 

PONYTAIL HEADBAND

This is literally the best invention ever. We runners don't let pesky things like cold and wind keep us from running. This headband will help your favorite pony-tailed runner brave the cold weather to keep running towards their goals. 
 

RUNNER'S MEASUREMENT WINE GLASS

Wine and running seem to go hand in hand. Your favorite runner will love this wine glass to help them drink in moderation. Hah. 

MEDAL AND BIB HOLDER

The only thing a runner loves more than running is talking about running. Let them display their race accomplishments with pride. Then every time you visit they can recount all their race stories mile by mile. Sounds like fun, right? 

RUNNING JOURNAL

If perhaps you have grown tired of hearing your favorite runner talk about running all the time, buy them this training journal so they can write down all their training runs, races, goals and achievements so you don't have to hear about it.

WIRELESS EARBUDS

Any runner would love these JayBird wireless earbuds so they can jam to their favorite running playlist to drown out the chatter of life and maybe their running partner. 

GPS WATCH

The ultimate running gift is a GPS watch so your favorite runner can track every step, mile & pace improvement. They can save their music right to the watch and sync those new wireless headphones for a great running experience. You will win Christmas with this gift. 

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What's on your Christmas wish list? Did I give you any ideas? Did I miss anything awesome. Are you taking notes? Someone print this for my husband. 

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Coach Lea

Challenging Interval Track Workout to Increase Speed

Welcome to latest edition of workout Wednesday when each week I share a running or strength training for runners workout. This week we are heading out to the track for a challenging but fun interval track workout! Let's go!

INTERVAL TRACK WORKOUT

A track is like a highway, the left lane is the fast lane. If you are not running fast, yield to the faster runners and move over to the outside lanes. A standard track is 400 meters or a 1/4 mile from the inside lane. Four times around the track in that lane is one mile. This workout will challenge you through 2.25 miles including a warm up and cool down.

I recommend this dynamic warm up before beginning any running workout. 

Use the rate of perceived exertion chart to determine your effort level as you complete the workout. The intensity goes up as the distance of the interval goes down. The shorter the distance, the harder you are working. Recover with a brisk walk or jog for the same distance as the work interval.

400 meters around the track one time with a light jog to get warmed up
400 meters around the track one time with a hard effort, but not so hard you can't maintain it
400 meters around the track one time with a light jog or brisk walk to recover
200 meters halfway around the track at an extremely hard effort
200 meters halfway around the track with a light jog or brisk walk to recover

That's one mile. Congratulations. 

100 meters 1/4 of the track at an all-out effort on the straights
100 meters 1/4 of the track at a walk to recover on the bends
100 meters 1/4 of the track at an all-out effort on the straights
100 meters 1/4 of the track at a walk to recover on the bends

200 meters halfway around the track at an extremely hard effort
200 meters halfway around the track with a light jog or brisk walk to recover
400 meters around the track one time with a hard effort.
400 meters around the track one time with a light jog or brisk walk to recover

Two miles. Done and done. 

Go ahead and take a victory recovery lap. You're done!

Hard workouts like this one should be followed by a day or two of recovery days or easy runs. Never attempt interval workouts on back to back days. Remember that you get stronger and faster during recovery, not during the workout. For maximum results, always allow your body time to recover and rebuild from tough workouts. Most athletes will benefit from just one or two hard effort workouts per week. 

Give it a whirl around the track and let me know how it goes!

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Questions? I'd love to help!

Coach Lea

Run with Purpose to Reach Your Running Goals

I told one of my running coach clients that we were going to build a running plan so that each run had a purpose. My client said, "But Lea, I already have a purpose for every run: not to die." She's funny, isn't she? While that is a noble objective, if you want to reach your running goals, each of your weekly runs should have a specific purpose. Spoiler alert: The purpose of every run is not to run harder and faster. 

Why do we need a purpose for every run? Because if we don't know what we're trying to achieve, we will never get there. if you aimlessly hit the road every other day for the rest of your life, you will probably improve a little in the beginning (the infamous newbie gains) then level off and never quite get anywhere, running the same paces and distances over and over again. 

Let's talk about the purpose of different types of running workouts.

PURPOSE: TO RUN FASTER

If you want to run faster, it is important to vary your paces. Long and short interval workouts are great for this purpose. Longer intervals (between 3 to 15 minutes or 1/4 to 2 miles) help your body learn to run more efficiently at faster paces. Shorter intervals (30 seconds to 1 minute or 100 -200 meters) helps improve your leg speed. 

Any type of intervals are best for experienced runners who have built a running base of consistent milage for 4-6 weeks. Work at your own fitness levels, do not attempt to hit arbitrary paces from the internet. You will know what 'hard' feels like for you based on how you are breathing and the talk-test. Work at your own level. Coach rant over. 

PURPOSE: TO RUN LONGER

If you are training to run an endurance race, you can start including long runs into your training plan to prepare your body to run long distances. A long run is any run that is one hour and beyond. A long run pace should be a minute or two slower than your 5K pace. You should plan to go slow as you build your endurance. You can work on speed once your body adapts to the longer distances, but to avoid injury, never increase pace (intensity) and distance in the same week. 

I often have to remind myself to go slower in the beginning than I feel I need. You remember that old Beastie Boys song? "Slow and low that is the tempo." Repeat that mantra in your head as you hit the road for your long run. Try to run a negative split, this means that you run the second half of your run faster than the first. Start out slow, if you still feel great at the halfway mark, feel free to pick up the pace a bit and finish strong. 

It's a good idea to increase your long run distance by 10% every two weeks then back off the milage on the 5th week. (Yes, I know may plans do it much faster than this, but it's better not to rush progress in order to avoid injuries.)

PURPOSE: TO RECOVER

Not every run should be fast and long. There is a benefit to running easy runs on a consistent basis. An easy run is one that is less than an hour and can be done at conversational pace. You should be able to run and chat with your running buddy without gasping for air between words or sentences. (My running buddy has four legs, but I still talk to him.)

Recovery runs should be done between hard workouts. If you run intervals or hills on Monday, do at least one recovery run and then a rest day before attempting another hard-effort workout. Recovery runs helps build a running base for overall strength and economy. 

Remember that our bodies adapt (get stronger and faster) during rest, not during the hard workouts. These types of recovery runs (and actual rest and sleep) are essential in order to reap the benefits of hard workouts. 

If you are running hard every time you hit the road, it will be very hard for you to reach your full potential without injuries, burnout and overtraining. 

PURPOSE: PROMOTE GOOD RUNNING FORM

Add strides to the end of your runs two to three times a week in order to promote good running form and train your fast twitch muscle fibers. Strides are short bursts of running for about 100 meters. Start at conversational pace, gradually increase speed, then decelerate at the end. It should be smooth relaxed cadence while focusing on form. While it's fast at a point, it is not an all-out sprint. Recover fully between strides until your heart-rate returns to normal. Repeat 6-8 times. 

Do your runs have purpose? What is the purpose of your next run? Have questions? I'd love to help. 

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Coach Lea

Try Aerobic Power Intervals to Improve Your V02MAX

Welcome to the latest edition of workout Wednesday when each week I share a new running or runner-specific strength training workout! Are you new here? Sign up to receive all the running, strength training and nutrition tips right in your email box each week. 

This week I am sharing an effective workout to train your cardiovascular system. I know you already have a big heart, but this workout will train to give you a bigger heart so you can pump more blood and become a more efficient runner. 

WHAT IS V02MAX? 

V02MAX is the size of your aerobic engine, it's the maximum rate in which your muscles can consume oxygen and the best indicator of your aerobic fitness. You can train to improve your V02MAX with aerobic power intervals. 

THE WORKOUT

V02max aerobic power intervals - Pin for later!

This is an intermediate level workout. You should be fairly comfortable with running before attempting this workout. You should have built up a solid running base by running on a regular basis for at least four to six weeks.

WARM UP

Always warm up before a workout. Here is a dynamic warmup to try before your next run. I also recommend this five minute hip strength workout, then jog for 5-10 minutes before you begin the workout. 

3-5 MINUTES MAX HEART-RATE

The first interval is 3-5 minutes at max or near max heart-rate. The pace should be feel hard, a 9 effort on a scale from 1-10. While it should feel hard, it shouldn't be so hard that you can't maintain the pace for 3-5 minutes. If you know your 5K pace from a recent race, run this interval about 15 seconds faster than your 5K pace. You should be able to maintain a consistent pace throughout the interval. It's tough. Hang in there.

3 MINUTES RECOVERY

Recover with a brisk walk or jog to prevent heart-rate from dropping too much.

REPEAT

There is no set numbers or repetitions. You should repeat until you are fatigued. To start you may just do the work interval two times. 

RECOVERY

This is the most important part of the workout. Always allow adequate time for your body to recover from hard workouts. Do not attempt to do this workout on back-to-back days. Take a rest day, an easy run day or an active recovery day on the day following this workout. Our body adapts (gets stronger and faster) during rest, not during the workout. You will not see the full benefit of hard workouts without adequate rest periods. Got it? Good. 

Give it a whirl and let me know how it goes. 

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Coach Lea