Gear

RPE or Heart Rate: Which is Best for Your Running Training?

Whether runners should use rate of perceived exertion (RPE) or heart rate monitors is the question. At best, this is a heavily debated topic of which approach is best, with an incredible amount of nuance within each modality. As an athlete and coach, my experiences have ranged from receiving many questions around this topic, to meeting others with strong opinions one way or another. I come in with my own biases, but hopefully this article, although not comprehensive by any means, will shine a light on the pros and cons of each tool and how/when to integrate them both simultaneously. 

What is Rate of Perceived Exertion (RPE)?

RPE is a subjective measure of the perceived intensity level when doing a workout. RPE was created by Dr. Gunnar Borg, a Swedish psychologist, who created 2 different RPE scales. For the sake of this article, we’ll be using the Modified Borg CR Scale 1-10 RPE rating.

Referring to the Modified Borg CR Scale 0-10, this is how I typically outline workouts according to RPE:

  • 0 – at rest
  • 1-3 (walking) very easy to breathe
  • 4 (recovery run) easy to breathe
  • 5-6 (endurance run) conversational pace run; breathing is not labored
  • 7 (steady state run) labored breathing; able to speak a couple sentences
  • 8-9 (tempo run) elevated deep & labored breathing; able to say several words
  • 10 (intervals at VO2 max) maximum intensity; short and rapid breathing; barely able to say 1-2 words

Obviously, this is highly subjective as it’s based upon one’s perception of intensity. A “talk test” is often used to cross-check the assessment if the athlete is actually within the specified range. What might be an RPE of 6 for you could be a 9 for your friend.

RPE or heart rate? Here's Coach Kelsey using RPE to race Hood Hundred.
RPE or heart rate? Here’s Coach Kelsey using RPE to race Hood Hundred.
RPE or heart rate? Here's Coach Kelsey using RPE to race Hood Hundred.
PC: James Holk

Benefits of RPE

  • This is a subjective measurement that is highly individualized. Specifically with trail- or ultra-running, there are often so many moving variables (elevation change, altitude, terrain, temperature changes, core temperature fluctuations, caffeine intake, emotional responses, dehydration, etc.) that to prescribe a specific HR range to maintain can sometimes be a wildly moving target. For instance, if you aim to maintain a specific heart rate when descending a steep climb, it could lead to injury due to excessive impact especially if you haven’t trained adequately on descents. Thus, using RPE allows the athlete to maintain a self-assessment of their effort and adjust according to subjective data (e.g. breath, intensity, etc.). 
  • Additionally, using RPE on days when you’re feeling “bleh” can avoid the chance of perpetuating overtraining or fatigue. Some might call this as a way to do “feel-based” training.

Drawbacks of RPE

  • Since this is a subjective measurement, the actual RPE can become skewed when muscles become fatigued. You might feel as if you’re going at a 8/10 RPE but your heart-rate is indicating otherwise. Having an objective measurement (i.e. HR monitor) for longer-duration events can be a helpful indicator to press harder.
Coach Kelsey wears the Coros armband HR monitor (see left arm) while running the Three Finger Jack Loop in Oregon. PC: Kaysen Brennan
Coach Kelsey wears the Coros armband HR monitor (see left arm) while running the Three Finger Jack Loop in Oregon. PC: Kaysen Brennan

What are Heart Rate (HR) monitors?

Heart rate monitors offer objective data from a workout (i.e. staying within a particular “zone”). There are a number of HR monitors that exist today: a wrist watch, armband, and chest strap. The validity behind each of these will look different (e.g. a wristwatch will often display inaccurate data). Obviously, watches are very useful for other data but utilizing a wrist-based heart monitor will often give you glitches so it may be worth investing in a separate device (e.g. armband or chest strap) to give more accuracy and spare the frustration.

“Zones” is a term that often gets thrown around when athletes are aiming to stay within a HR range. To further complicate matters, a range of zone models exist which differ from another –the most common being the 3-zone and 5-zone models– so be sure to take a closer dive into which model you intend to use.

Benefits of HR monitors

  • Imagine you’re several hours into a race and the fatigue is starting to build but your HR monitor is showing a lower HR than preferred. This can indicate that you can pick up the pace because fatigue is starting to cloud your overall perception of effort. It feels like you’re working a lot harder, but in actuality your cardiovascular system isn’t matching your high RPE. 
  • Alternatively, if you’re given an easy/conversational-pace day, using a HR monitor can keep you accountable from going too fast. Think of HR as a speed limit for these easy/conversational run days. 
  • HR monitors can be a very useful tool for cross-training days especially if you’re wanting to stay within a certain zone to maintain cardiovascular benefits. 
  • Assessing HR at rest can be useful to gauge how the body is recovering after a race or during peak training block. Typically as an athlete builds more fitness, the resting HR will lower and this indicates the heart’s stroke volume is increasing. It is important to recognize that if your resting heart rate is substantially low or high, this might be an indicator of overtraining syndrome and/or fatigue. 
  • Lastly, another benefit of utilizing HR is to assess the HR when doing your workout. If you’re reaching the targeted HR zone during a run (after accounting for cardiac lag, as described below), take note. Your depressed HR might be due to a lack of recovery. Similarly, your HR not lowering to your normal resting HR after a workout may also indicate under recovery.

Drawbacks of HR monitors

  • For starters, I strongly recommend not using a wrist-based HR monitor as a valid measurement of HR. Several variables can significantly impact wrist-based readings like interference with the sensor, placement of watch, temperature, skin tone and more.
  • Secondly, you will need to recalculate your zones as your fitness changes to keep them accurate. This article won’t go into zone calculating: go read Matt Fitzgerald’s 80/20 Rule if that’s your jam. 
  • Most notably, if you find yourself becoming obsessed with numbers to an unhelpful degree (e.g. constantly checking your watch) and it’s taking away from the enjoyment from running rather than adding to it, this can be a slippery slope. Additionally, this over-fixation on HR can lead to stress which will also impact your HR – a real double whammy. So, RPE or heart rate? In this case, I would highly recommend only looking at HR data after your runs and consider sticking with RPE.
  • Cardiovascular lag (not cardiovascular drift) occurs when you start exercising and your heart-rate isn’t in the desired range. This happens to just about every one of us. It’ll often display more accurate readings after 25-30 minutes of steady movement.
  • Cardiovascular drift is the gradual increase of HR over a workout. This accounts for the rise in core temperature and decrease in heart stroke volume. A runner may notice that their heart rate continues to increase during a longer, steady-state run but their respiration rate and effort level feel the same. Staying within a specific HR range may result in underperforming if you slow down unnecessarily to stay within the zone.

How should I use RPE and HR? Can I use both? 

You absolutely can! Knowing when to use RPE or heart rate depends on the context of when and how to use it. Obviously, running on trails vs. road vs. track is very different so take that into consideration. My recommendation is when doing your conversational/easy-paced runs (RPE 5-6) or moderate-intensity (RPE 7-9) runs, allow yourself to use RPE for the first 30 mins to maintain the desired intensity. Thereafter, check your HR even now and then to see where it’s at, but still maintain a close gauge on your RPE. Obviously, this might show a wide HR range depending on the many variables (especially if you’re running on trails), but over time you might find some trends that correspond to both HR and RPE. 

For high-intensity runs, start with your desired RPE (e.g. 10). Perhaps you also consider aiming for a specific pace to target rather than aiming for HR. You can take HR into account, but keep in mind that cardiac lag will occur and very short intervals (1-3mins) don’t allow ample time for the HR to reflect accurately.

Further Readings & Resources

80/20 by Matt Fitzgerald

UESCA Ultrarunning Coaching Course by Jason Koop

TRR Coach Kelsey McGill

Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.

Winter Running Tips and Tricks

Team RunRun Coaches Sarah Forman, Rob Gomez, Kate Marden, Sam Renikoff joined Kyle Fulmer for a Talk With the Experts discussion all about off season training and winter running tips. I highly recommend you check out the full replay here. This article zooms in on the second half of the conversation: winter running.

Running in winter can be an adventure—invigorating, challenging, and yes, sometimes a bit daunting. With the right gear, mindset, and strategies, you can embrace the cold and keep your training on track. Here are some practical tips from our four coaches to make your winter runs more comfortable, and advise you on when it’s safer to skip the run or take your workout indoors.

Gear Up for the Cold

The key to winter running is dressing smart. It’s all about layers! Start with a base layer, add a mid-layer like a three-quarter zip, and top it off with a breathable, hooded jacket. TRR Coach Rob Gomez swears by his “Patagonia Houdini for a quick, reliable, packable outer layer”. For your legs, invest in thermal tights—TRR Coach Sarah Forman highly recommends Sugoi Subzero and Janji Fleece tights. Don’t forget mittens and a warm hat or ear warmer. Sarah recommends Smartwool’s windproof convertible mittens and hats—they make a huge difference.

Again from Coach Sarah, if it’s snowing or bitterly cold, her advice is to consider adding a balaclava or neck warmer to protect your face. Remember, all your layers should be breathable to prevent sweat from making you colder. TRR Coach Kate Marden’s top tip for this is dressing for temperatures about 10°F warmer than the actual temperature, but she adds that it might take some experimenting to find what works best for you.

For those who struggle with cold fingers or toes (hello, Raynaud’s Syndrome sufferers), hand and toe warmers are a lifesaver. Keeping your extremities warm can be the difference between loving your winter run and cutting it short.

Lastly, if you’re running on snow or ice, traction devices like Yaktrax are game-changers. They strap onto your shoes and give you the grip you need to run confidently.

Coach Rob Gomez highlighted the “dressmyrun” website designed to answer exactly this question: how to dress for your run!

Winter running on a snowy path

Running on Snowy or Icy Paths

Safety should always come first in winter conditions. If you’re running on snowy or icy paths, here’s how to make it safer and more enjoyable:

  • Safety First: No run is worth the health risk that running in extreme conditions may pose. It’s far better off taking a few unplanned rest days than weeks or months off running after a bad fall on the ice or respiratory infection.
    • Coach Kate Marden: “I personally won’t run on icy paths – just not worth the risk. In those cases, I strongly recommend either hitting up the treadmill or opting for another indoor workout.”
  • Traction Matters: Trail shoes or traction aids like Yaktrax and other microspikes can help prevent slips and falls.
  • Take It Slow: Forget about pace goals on slippery days. Slow down and focus on effort instead of speed. Running by feel ensures you’re staying safe while still getting a good workout.
  • Run When It’s Light: Whenever possible, run during daylight hours so you can see icy patches or uneven surfaces. If you have to run in the dark, invest in a good headlamp—it’ll light your way and make you visible to drivers.
  • Be Prepared: If you’re running on unfamiliar routes, check out Strava or a running app beforehand. Familiarity with the path makes a big difference.
    • A tip from TRR Coach Sam Renikoff: “If you run with your phone, put your phone in a pocket and not in your hands. That way if you fall, you are still able to properly brace yourself.”
Ruby Wyles and friends racing on a cold and muddy winter day.

How Cold Is Too Cold?

All our coaches are in agreement here, as well as on most of these winter running tips and tricks: it depends on you. Some runners love the chill and can layer up to handle sub-zero temps, while others draw the line at 10°F. Here are a few guidelines:

  • If cold air hurts your throat or lungs, or your fingers and toes go numb despite good gear, it might be too cold.
  • Ice is often the dealbreaker for many runners. Black ice or poor visibility makes running outdoors risky.
  • Wind chill can turn a manageable temperature into a painful experience. If it’s sub-zero with wind, consider an indoor workout instead.
    • Here’s what Coach Sam Renikoff had to say about this: “When it’s that cold, it can be hard to breathe deeply and can hurt your throat, which is not only dangerous, but it inhibits the quality of the workout.”

One point from Coach Rob Gomez brings me back to my British “toughen up” upbringing: “Any cold weather is too cold if you don’t have the right gear. Gear up first and then determine what weather your gear will allow you to safely exercise in.”

Ultimately, listen to your body. And a note on the aforementioned “toughness”; You are not “tougher” for unnecessarily suffering through a painful, and potentially dangerous, outside run. If the weather feels unsafe or miserable, it’s okay to take your run indoors or reschedule.

Adjusting Your Pace and Effort

Winter running isn’t about hitting perfect splits. Snow, ice, and heavy layers mean your pace won’t always reflect your effort—and that’s okay! Focus on how you feel:

  • Run by Effort: Instead of aiming for a specific pace, think about your perceived exertion. For example, if your goal is half-marathon effort, know that it might be slower than your usual race pace, and that’s totally fine.
    • Coach Kate Marden makes an excellent point about how additional cognitive demands, like staying safe, can make winter running feel even harder: “I find it’s more stressful and taxing on my body to run outside if I have to dodge icy patches!”
  • Stay Flexible: Some days, conditions won’t allow for speed work. Swap it out for an easy run, hill repeats, or a treadmill workout.
    • Coach Rob Gomez: “ Never plan on doing speed or interval work on snow or ice, the risk of a fall or strain/pull is not worth the potential benefits.”
  • Think Big Picture: Winter running is about consistency, not perfection. Treat tough weather days as “bonus miles” and don’t sweat the numbers.

TL:DR on Winter Running

Key takeaway: If conditions are too risky, don’t be afraid to swap your run for a treadmill session or another indoor workout. No run is worth a serious injury, illness or infection.

Winter running has its challenges, but with a little preparation and flexibility, it can also be incredibly rewarding. Invest in the right gear, listen to your body, and prioritize safety. Before you know it, spring will be here, and you’ll appreciate the warmer temperatures more than before!

by Ruby Wyles

UltrAspire Waist Lights Gear Review

A review and comparison of UltrAspire’s Lumen 600 4.0, Lumen 850 Duo and Lumen 800 Solstice waist lights.

The three UltrAspire waist lights reviewed in this article: Lumen 600 4.0, 850 Duo and 800 Solstice.
The three UltrAspire waist lights reviewed in this article: Lumen 600 4.0, 850 Duo and 800 Solstice.

This article goes on to explore why waist lights are becoming increasingly in vogue in place of a traditional headlamp. One of the brands lighting up the way here is UltrAspire, offering a wide variety of lights at a range of price points. The best waist light, or any light or that matter, for the individual athlete depends on the desired features and intended use. Below Team RunRun Coach Dandelion Dilluvio-Scott shares what sets three of UltrAspire’s most popular waist lights apart. 

Comparing 3 UltrAspire waist lights:

Where to buy UltrAspire waist lights: 

UltrAspire lights are not hard to find! Check out the UltrAspire website, REI or Running Warehouse.

Usage:

Headlamps vs waist lights

The headlamp was once a runner’s go-to illumination choice for nighttime training, lengthy adventures and ultra distance races. However, head mounted light systems have their flaws: they don’t cast shadows or provide definition in the darkness. With blotted-out headlamp lit surroundings, athletes are often forced to slow down, needing more time to decipher the terrain.  

The introduction of UltrAspire’s 3D waist light systems resolved this issue. Mounting a light lower on the body allows the casting of shadows, creating 3D-like imagines at night. This allows athletes to read the landscape with the same or similar efficiency as daytime. Observing the increasing number of waist lights at every race I participate, it’s clear runners of all levels are beginning to recognize their benefit.

Best use? What did you use this piece of gear for most? Roads, track, trails, long runs, post-run, workouts, racing? 

I personally utilize three lumen waist lights in the UltrAspire line up: the Lumen 600 4.0, 850 Duo and 800 Solstice. The waist light I select depends on the application and type of light beam I require. That said, purchasing a separate light for every situation is  not at all required. Having a single one of these options in your night kit would be sufficient.  

All of these lumens perform excellent on all terrains -both trails and road- and for outings of any length. In addition to running and hiking, I also use these  lights for climbing, mountaineering and skiing. Meticulously thought-out features make using UltrAspire’s lumens intuitive and convenient. The battery life of each model is stellar (see below descriptions for specifics). Plus, a color-coded light on the side of the product indicates battery level, removing the need to guess when a fresh battery might soon be needed.

Basic features and brightness of UltrAspire waist lights

The large on/off/toggle button allows ease of use even while wearing thick winter gloves… or when your fine motor skills have been lost at mile 80! To prevent accidentally turning on the light, I loosen the screw on battery compartment cap about 2-3mm. Protective cases are also available to prevent an unintentional turn on and/or shield your investment in the chaos of drop bag transport. 

The standard brightness settings on each model are: low, medium, high and blinking. I normally keep the light level to medium and still feel like a lighthouse! Regardless of brightness level, each selection broadcasts an outstanding amount of light across the running surface and surrounding terrain.

This is an absolute must on the highly technical local trails I train on. There are also a variety of large and sometimes aggressive wildlife in my region, and with any UltrAspire Lumen, I feel confident I will see their glowing eyes well in advance of getting too close to lions, grizzlies, moose, etc. Note, I do sometimes pair my waist light with a Lumen 800 Catalyst Headlamp. I don’t need it for extra brightness and keep it on low or off. However, having a headlamp option does allow me to illuminate the sides of the trails by rotating my head instead of my body. In my opinion, this is any waist light’s only limitation.  

UltrAspire waist light Lumen 600 4.0 view.
UltrAspire Lumen 600 4.0 view.
UltrAspire waist light Lumen 850 Duo view.
UltrAspire Lumen 850 Duo view.
UltrAspire wasit light Lumen 800 Solstice view.
UltrAspire Lumen 800 Solstice view.

Sizing Comments: 

UltraAspire Lumen waist lights fit a wide range of waist sizes from 26-38 inches. The soft and flexible band is secure, comfortable and provides enough stretch to allow for deep breathing during high aerobic output activities. It can be worn on the waist as intended or situated on the chest or low waist/hips if desired without fit issues. The buckle is fatigue free and allows for easy on/off with gloves or when everything is a challenge later in an ultra. The light itself is also adjustable to achieve the preferred angle for your personal line of sight.  

Durability:  

As an athlete, I relish running, climbing and skiing in extreme environments. The durably and reliability of my gear is of utmost importance in the rugged environments I move through. I am not at all gentle with my equipment. In the name of efficiency, I don’t have time to treat items delicately. My UltrAspire waist lights have been subject almost every condition thinkable, from -20F to 90F temperatures, sand, mud, altitude, snow, rain, wind, getting bashed on rocks while climbing and more. They all (even my oldest) work like new and the waistbands, despite some fading on my oldest version, still hold all their integrity. These products are built to last and withstand hostile mountain/desert conditions. As such, the upfront investment in UltrAspire’s durable and reliable lights will actually save you money in the future!

Any problems with UltrAspire waist lights?

The one odd issue I had was with my Lumen 600 4.0 during its first use. The protective glass over the bulb shattered for an unknown reason while I was wearing it in completely open terrain. The bulb was still functional and performed fine on its own during the run. I just wrapped the light in a mid-layer after sunrise for protection and it survived the next 40 miles without further damage. After contacting customer service, I was promptly sent a replacement part. The problem has never happened again, so I put this issue down to a rare factory defect.  

Changes for the next model:  

While I can’t think of anything, I’m sure their research and development team will come out with exciting new innovations! 

The true test:

If your friend were looking for a piece of gear in this category, would you recommend they buy it and/or would you give this as a gift to that friend because you like it so much? Would there be something else you recommend they get instead because this gear doesn’t fit their needs? 

I highly recommend any of UltrAspire’s waist light lumens to anyone who recreates in the dark, whether I coach them or not. I view a waist light is a non-negotiable part of a nighttime running kit.  

Coach Dandelion adventuring at night with an UltrAspire waist light.
Coach Dandelion adventuring at night with an UltrAspire waist light.

Keeping it honest: 

While I am currently an UltrAspire sponsored athlete, I was using the Lumen 600 3.0 several years prior to joining the team. I purchased the 850 Duo myself, won the 600 4.0 in a raffle and received the 800 Solstice as a prototype. I wrote this article independent of my relationship with the brand and received no benefits for this review.

Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

Salomon Adv Skin 12 Set Hydration Vest Review

First Impressions: From Skeptic to Believer

I’ve had my fair share of hydration vests that left me frustrated—chafed skin, bruised ribs, or simply falling apart after a few runs. So, when I heard glowing reviews about the Salomon Adv Skin 12 Set hydration vest, I was hesitant. Could it really live up to the hype? After ordering it here from REI in my favorite color (red, of course), I was ready to find out.

Adv Skin 12 front
Adv Skin 12 front
Adv Skin 12 back
Adv Skin 12 back

Getting the Fit Just Right: Adv Skin 12’s Comfort Adjusts With You

I opted for the unisex/men’s style since women’s vests never seem to fit me well, thanks to my broader shoulders and smaller bust. Right out of the box, the Adv Skin 12’s fit was promising. It was a bit stiff on the first run but softened nicely over time. The bungee closure system was adjustable, though at first, it hit awkwardly below my sports bra, causing a slight rope burn when running shirtless. Thankfully, I found the perfect adjustment quickly. It stays snug without feeling restrictive and moves with my breath—no more bouncing, no more girdle feeling!

Pocket Magic: More Storage Than You’d Think

The best feature of this vest? The storage. It’s incredibly well-designed, with pockets for everything you could need on the trail. The front has soft flask pockets (flasks included!), plus a couple of zippered compartments perfect for smaller essentials like chapstick or gels. I could even slip my phone in without any hassle. The side pockets and the large “kangaroo” pocket make it easy to access nutrition mid-run. And if you’re a gear-heavy runner like me, you’ll appreciate the roomy bladder pouch, along with plenty of extra spots for jackets, keys, poles—you name it.

Coach Des (second from left) rocking the Adv Skin 12 vest with two soft flasks on show.
Coach Des (second from left) rocking the Adv Skin 12 vest with two soft flasks on show.

Durability Meets Flexibility: A Vest That Can Handle Anything

While the material is stretchy and comfortable, it’s also surprisingly durable. I’ve taken this vest through hundreds of hard miles in a range of conditions, and it’s held up perfectly—aside from a little dirt here and there. The mesh against your skin feels breathable and, thankfully, hasn’t caused any chafing, even without a shirt. My only minor complaint? Heavier items, like my phone, tend to shift around in the stretchy pockets. Nothing that a little pocket rearranging can’t solve, though.

Coach Des wearing the Salomon Adv Skin 12 hydration vest on the trails.
Coach Des wearing the Salomon Adv Skin 12 Set hydration vest on the trails.

Price Check: Is It Worth the Investment?

At $165, this vest sits at about average for high-quality hydration vests. Ordering through REI also gave me free shipping, thanks to my membership (which, by the way, is well worth the $35 lifetime fee). Given the comfort, durability and thoughtful design, I’d say it’s money well spent.

Final Verdict: Is The Salomon Adv Skin 12 Set Hydration Vest In or Out?

All in all, I’m incredibly happy with the Salomon Adv Skin 12 Set hydration vest. Once I dialed in the fit, it became so comfortable I often forget it’s even there. With its smart design and ample storage, it’s clear this vest was made with runners like me in mind. If the fit works for your body type, it’s hard to think of a reason not to love this vest.

Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.

Naked Running Band Gear Review

Looking for your an easy way to carry water, gear and fueling? Check out the Naked Running Band, reviewed by Coach Keith Laverty.

The Naked Running Band's new colorways.
The Naked Running Band’s new colorways.

Gear Category: Hydration (Vests/Belts/Bottles)

Name of Gear: Naked Running Band

Typical Price: $55

Where to Buy: runningwarehouse.com or directly from nakedsportsinnovations.com

Best Use:

I love to opt for the Naked Running Band over a hydration pack/vest for most long runs. I pair the band with a handheld soft flask, especially for any speedier or quality long runs in a marathon or ultramarathon build. Easily stow the handheld flask back into the belt when it runs low. The only exception for not wearing the band might be for more remote or longer, rugged mountain runs where safety is of bigger concern and I need to bring more gear with me such as extra food/fluids, jackets, a satellite device among other items.

When wearing my Naked Band, I often associate those runs with feeling fast and free, yet prepared for what the day will bring and the demands of my run adventure. Sometimes when I wear a hydration pack, my back gets too sweaty (especially during harder efforts and I’m not even considered a “heavy sweater”), which is why I appreciate the running belt while still ensuring I’m prepared with enough fluids and calories. Most importantly, items generally don’t bounce and stayed locked in!

I’ll usually carry most or all of my run nutrition including gels (up to 6 gels if during a 50k trail race), packet of chews, as well as my buff/cap if I no longer want to wear it, sometimes a soft flask of fluid or a headlamp (once again, mostly during 50k-100k ultra events or longer/faster efforts). On more casual and city/exploration runs, I’ll often carry my cell phone, my credit card and any other packable snacks! I haven’t personally had the need for it but there is an internal micro-clip to secure a key fab. You can also stow away your trekking poles since the band has a silicone lining to keep them in place.

Another upside I’ve found is that if you wanted an item to be adjacent against your back or tummy, such as a cell phone, I’ve found that you can easily “swivel” the band around your waist as needed to make it more comfortable.

TRR Coach Keith Laverty using his Naked Running Band on a trail run.
TRR Coach Keith Laverty using his Naked Running Band on a trail run.
Sizing:

My Naked Running Band was smaller than expected.

Additional Sizing Comments:

Getting the right fit on the very first order can be a challenge. This might be my only slight drawback from my experiences and in talking with other runners in the community. Naked says to never refer to your usual pant size when determining the right order size, instead using their sizing chart. So just a heads up that it might require trial and error and returning the first band ordered.

The Naked Running Belt has a loop for securing keys, as well as ample storage capacity.
The Naked Running Band has a micro-clip for securing keys, as well as ample storage capacity.
Comparison to Previous Models:

They’ve recently released three brand new colors of the Naked Running Band to choose from: red, olive green and blue. This model also had a slight design tweak of having the pull-out tabs/loops facing up-down, instead of side-to-side. This makes it slightly easier to use your finger to pull out the pocket and to access whatever you need.

Durability and Accessibility:

I’ve been impressed with the durability and the simplicity of the band, all at an extremely reasonable value relative to other pieces of gear in the trail and ultrarunning space. The only sign of wear and tear after 3+ years of consistent use are the screen prints of the letters that are slowly coming off, but this updated model with the new color bands (and even a new black one) are supposed to resolve that issue. Otherwise, the band is still in great shape. I love that the material dries very quickly and also very easy to wash; I’ll usually hang dry it.

The band’s capacity is ample, with deep pockets that are easily accessible from any point around the entire band, whereas many other running belts may use a buckle system (and, as a result, may then have a little less room for storage or a “gap” in storing items).

Changes for the Next Model:

Hard to come up with any other design changes other I wouldn’t complain if they happen to find a way to make the band even more comfortable or lighter-weight with the materials, while still being durable!

The True Test – Would You Recommend It?

I would gift or recommend the Naked Running Band to my friends and even the athletes that I coach! It has plenty of applicable and practical uses for a variety of running and training scenarios.


I should also mention that the company is based on Vashon Island, WA. And another upside: they have very responsive and great customer service!

Keeping it Honest – Did You Get This Gear for Free?

I purchased the original Naked Running Band model in 2021 and used it for three years. However, I receive this newest models for free.

Keith Laverty is a Seattle-based coach with Team RunRun. Whether you are heading towards your first 5k or – like Keith – in your ninth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.

Building the Perfect Shoe Rotation

As a runner, having the right pair of shoes can make all the difference in your performance and overall comfort. However, many runners underestimate the importance of building a proper running shoe rotation. 

Why Rotate Running Shoes?

Rotating running shoes offers numerous benefits. First, it reduces the wear and tear on each pair, extending their lifespan. Second, different shoes have varying features and support structures, which can help prevent overuse injuries by reducing repetitive strain on specific muscles and joints. Last, rotating shoes allow you to match your running shoe to the type of run you’re doing, whether it’s an easy-paced Sunday long run or a tempo run.

Assess Your Running Needs

Before building your rotation, assess your unique running needs. Factors you should consider include your weekly mileage, running terrain, foot strike pattern, and any specific biomechanical issues you may have. Understanding these factors will help guide you in your shoe selection process.

Choose Your Shoe Types

Ideally, your rotation should include three types of shoes: a cushioned daily trainer, a lightweight speed trainer, and a supportive stability shoe.

  • Cushioned Daily Trainer: This shoe provides ample cushioning and support for your everyday training runs. It’s designed to absorb impact and offer comfort over long distances.
  • Lightweight Speed Trainer: Perfect for tempo runs, interval training, or race days, this shoe is lighter and more responsive, promoting faster turnover and agility.
  • Supportive Stability Shoe: If you overpronate or require extra support, include a stability shoe in your rotation. It helps correct your gait and reduces the risk of injuries associated with overpronation.

Start Small and Gradually Expand

Begin by purchasing one pair of shoes for each category in your rotation. Invest in quality shoes from reputable brands that suit your specific needs and preferences. As you accumulate more miles on your shoes, gradually expand your rotation by adding new pairs while retiring older ones. This gradual rotation ensures that you always have fresh shoes in your lineup while allowing you to become familiar with each pair’s feel and performance.

Listen to Your Body

Pay attention to how your body responds to each pair of shoes. If you notice discomfort, pain, or signs of wear and tear, it may be time to replace or retire that particular pair from your rotation. Regularly reassess your shoe lineup to ensure it continues to meet your evolving needs.

Key Takeaways

Building the perfect running shoe rotation tailored to your individual needs is essential for maximizing performance and minimizing the risk of injuries. By following these steps and listening to your body, you can create a rotation that supports your running goals and keeps you feeling comfortable mile after mile. So lace up, hit the road, and enjoy the benefits of a well-curated shoe rotation!

Elaina is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Medical Training for Ultrarunners

The Missing Link in Trail Running by Team RunRun Coach Connor Phillips

Hot spots and blisters. Strains and sprains. Maceration and trench foot. Dislocations, fractures, and impalements. Dehydration, hyponatremia, and rhabdomyolysis. Hypothermia and heat illness. Should runners take Advil (ibuprofen) or Tylenol (acetaminophen)? How well equipped or trained might you be to manage these problems in a race? How prepared are you to help yourself, your training partner, or an unknown party in distress on a mountain summit or in a remote desert canyon? 

As runners, we subject our bodies to abuse, during training and races alike, which increases the risk of injury or illness. We also normalize ultralight backcountry travel with minimal to no first aid supplies. Personally, the first aid kit I carry on runs includes vet wrap to protect my dog’s torn pad and toilet paper for, you know… Rarely do I carry bear spray in grizzly country but I bring my Garmin Inreach Mini, if I remember to grab it. 

As a trail runner, running coach, firefighter/ EMT, backcountry guide, volunteer race medic, and wilderness medicine instructor, I ask you to do as I say and not as I do. And I ask you to take a wilderness medicine course. 

Ultra runner receiving medical attention during a race
Providing all of the medically necessary care at Moab 240, 2022.

Wilderness medicine is a specialty branch of pre-hospital care and emergency medicine. These courses focus on identifying and stabilizing life threats as well as preventing, assessing, and treating injuries and illnesses common to backcountry travel. The main difference between basic first aid and wilderness medicine is learning to take care of yourself or others when: communication with the EMS system is unreliable; a backcountry rescue may be hours to days away; and resources like first aid supplies or other gear are limited. Wilderness medicine training prepares you to respond more confidently to a backcountry emergency through classroom sessions paired with repetitive, hands-on scenarios and drills. 

There are a number of different wilderness medicine courses offered to improve medical preparedness for ultrarunners in the field. The two most common are 1) Wilderness First Aid (WFA) is a 16-24 hour course best suited for backcountry day trippers and 2) the Wilderness First Responder (WFR) is an 80-hour class for people who spend days in the backcountry, those who appreciate learning more about pathophysiology, and students keen to understand the “how” and “why” behind medicine and care. These classes are the industry standard of training for guides and weekend warriors alike. Many races recognize these certifications as acceptable qualifications to volunteer as a race medic. The time and financial commitment for these courses can seem daunting but what you learn in a course can save yours or someone else’s life. 

Two extreme examples come to mind. During the fight for his life, professional ultrarunner Gabe Joyes relied on his long expired WFA training to preserve body heat and minimize blood loss after stabbing his femoral artery with his running pole. In her book Out and Back, skyrunning legend Hillary Allen notes that one of the first people to provide care after her 150 foot fall was a fellow racer with medical training. Though extreme, the remote nature of our sport dictates the importance of learning this craft.

Many skills taught during these courses can be applied in urban settings as well. One example is using a bleed kit or AED, now commonly found in airports, bus stations, malls, and schools around the country, to stop a bleed or correct a heart arrhythmia during cardiac arrest, respectively. Similarly, you will learn to assist someone afflicted by a sudden anaphylactic reaction by administering their life-saving medication, whether they are eating at a restaurant or an aid station.

At Moab 240, I have seen runners wait in line for over an hour to have me look at their feet, something they or their crew could do in 10 minutes if they had the proper training and confidence. After these courses, you will be prepared to treat many illnesses and injuries and better recognize the seriousness of issues you cannot manage or diagnose. You will feel more confident in your ability to manage your feet throughout a race and be better prepared to support your friends to the finish. This training will give you foundational medical knowledge and skills that can be applied anywhere, which will help your running preparedness and potentially save lives.

No previous medical training is required to take a WFA or WFR; anyone can participate. You may find yourself in a class alongside professional guides and recreationalists with various outdoor experiences (e.g., mountaineering, climbing, kayaking, backpacking, etc.) These open enrollment courses often need more time to delve deeply into details specific to trail running.

For that reason, I am excited to announce a WFA for Trail Runners course in Leadville, CO from June 21-23, 2024. In addition to the standard WFA curriculum, which is a fantastic introduction to wilderness medical training, we will devote an additional day to covering niche runner-specific issues. Think: how to best treat a blister on every part of the foot, tape injured ankles and knees to increase finishing chances, recognize rhabdomyolysis, and manage over the counter medication administration during a race so as to not create acute liver or kidney issues. This course is conveniently timed to coincide with the Leadville Trail Marathon and Heavy Half; come a week before your race to acclimatize and learn an essential skill or stick around to volunteer as a race medic after the course.

If the WFA for Trail Runners does not fit your schedule, a general WFA or WFR is still a worthwhile, and, in my opinion, essential pursuit. When choosing to invest in a wilderness medicine course, I urge you to consider the following:

  1. Seek a course with a Wilderness Medicine Education Collaborative member school or one that adheres to WFA and WFR certification standards. 
  2. Avoid online-only courses, as they are inadequate at providing essential hands-on training. Instead, choose a WFA that offers a minimum of 16 hours of in person learning or a WFR course with a minimum of 45 hours in person when considering hybrid formats. The hybrid model is great because you can learn approximately 30 hours of online material at your own pace before committing to the in-person learning, thereby reducing your travel time away from daily life.
  3. The effectiveness of your training weans over time so it is imperative that you seek out opportunities to practice your skills regularly outside your scheduled recertification window (between recertification courses). Volunteering as a race medic is a great place to start. Some schools also offer in house continuing education to help keep skills sharp.
  4. Ensure the school integrates CPR and AED training and certification within your chosen course at no extra cost.
  5. Compare the topics and skills taught on the school’s course outline with those listed in the standards documents for WFA and WFR available on the WMEC website. Not all schools follow the WMEC standards and thus may not offer the entire gamut of topics, including mental health and psychological first aid.
  6. Inquire about staff qualifications. Anyone can start a wilderness medicine school and claim to be an expert. Look for a school recommended to you because it has an excellent reputation, has stood the test of time, and requires its instructors to maintain high-level medical certifications in addition to completing annual in-house continuing education requirements. 

The company I teach for, Desert Mountain Medicine (DMM), meets or exceeds all the above recommendations. I am proud to say that I teach for the best wilderness medicine school in the country. DMM celebrated its 25th anniversary in 2023, is a founding member of the WMEC, and offers courses nationwide. 

Blister care is essential medical training for ultrarunners
Prevention is ideal, but blisters may be inevitable. In the WFA for Trail Runners, we will learn how to manage blisters, amongst a broad range of other medical topics relevant to daily life, backcountry travel, and trail running.

If you are excited to sign up for the WFA for Trail Runners, you can do so directly on the DMM website. For run coaching inquiries, connect with Connor on TeamRunRun. If you have questions about the intersection of running, racing, crewing, coaching, and medicine, feel free to reach out to the author at  [email protected] or @phillycondor on Instagram. 

Connor Phillips is a lifelong runner and medical professional. He has accumulated thousands of hours guiding in remote wilderness settings in addition to his work as a running coach, firefighter/EMT, and wilderness medicine instructor. When not traveling to run, crew, or pace fellow trail runners, Connor splits his time between the mountains of Jackson Hole, WY and his hometown in California’s Central Valley. 

Should I get SuperShoes?

Welcome back to the Team RunRun Community’s ongoing footwear series! Coach Miles Bennett-Smith is here once again to dive into a topic that has been buzzing in the running world: SuperShoes. In this latest training tips article, we will explore the question that many runners have been asking: Should I get Super Shoes?

SuperShoes have gained significant attention in recent years, with claims of improved performance and faster race times, especially in the marathon. These high-tech shoes have sparked debate and curiosity among runners of all levels. So, let’s dive in and examine the facts, benefits, and considerations surrounding SuperShoes.

What are SuperShoes?

Before deciding if you should get SuperShoes, let’s first get some definitions. SuperShoes, also known as carbon-plated racing shoes, are a category of running shoes that incorporate advanced technologies to enhance performance. These shoes are characterized by their lightweight construction, responsive cushioning, and a carbon fiber plate embedded within the midsole. The carbon plate is designed to provide increased propulsion, energy return, and a more efficient running stride.

The Science Behind SuperShoes

Extensive research and scientific studies have examined the impact of SuperShoes on running performance and reported significant improvements in running economy and race times when wearing SuperShoes compared to traditional running shoes. In fact, when Nike launched one of the first carbon-plated shoes on the market in 2017 they called it the Zoom Vaporfly 4%, because a University of Colorado research team found that running economy (the oxygen cost of running a given pace) improved by an average of 4 percent in the Nike prototype compared to conventional Nike and Adidas racing flats. The combination of a carbon plate and responsive foam midsoles are believed to contribute to enhanced energy transfer and reduced muscle fatigue, leading to improved efficiency and speed. This can save your calves during long races, 

Considerations for Choosing SuperShoes

While SuperShoes have shown promising benefits, it’s important to consider several factors before adopting them as your go-to running shoes:

Purpose and Usage: SuperShoes are primarily designed for racing and high-intensity workouts. For everyday training runs or recovery runs, it is almost always more appropriate to stick with regular training shoes to ensure optimal comfort, support, and durability. Advances in foam technology in particular make for a variety of great daily trainers that are fast and yet not carbon-plated (or quite so expensive and less durable.) 

Speed and Running Style: Each runner has a unique running style, and SuperShoes may not suit everyone. (https://www.youtube.com/watch?v=VKwzjKhUwpo) It’s crucial to evaluate how your foot strikes the ground, your pronation pattern, and any specific biomechanical considerations. But a critical factor is also a simple one – how fast are you running? For those targeting sub-3 hour marathons, SuperShoes are likely a benefit. But a recent study from 2023 on slightly slower runners, those between 8-10 minutes per mile, found that running economy only improved by less than 1%, and a few runners actually performed worse in SuperShoes than in cushioned alternatives. Consulting with a running specialist or coach can provide valuable insights to determine if SuperShoes align with your individual needs. 

Transition and Adaptation: Transitioning to SuperShoes can require an adjustment period, and with the proliferation of shoe brands bringing SuperShoes to the market, each shoe has a unique design and responsiveness so it’s advisable to gradually introduce them into your training regimen. Some users have cited more frequent issues with plantar fasciitis, while others just noted additional strain on their feet, toes, and lower leg that arrived after wearing SuperShoes frequently. This is often a natural result of being able to potentially run faster in workouts. Start with shorter, faster workouts or races to allow your body to adapt to the shoes’ unique characteristics, and remember that rotating between training shoes is a good way to add variety to the training stimulus and potentially find slightly different neuromuscular benefits over time. 

Cost and Brand Differentiation: SuperShoes often come with a higher price tag (~$200+) compared to regular running shoes. It’s important to assess your budget and determine if the investment aligns with your running goals and priorities. Watch for new models coming out to potentially reduce the price on older models that might be nearly as good (or even better!) Additionally, remember that in the running category, cost is not necessarily an indication of higher quality or even “faster” shoes. Different brands have worked hard over the last 5 years to catch up to (and in many people’s minds, surpass) the initial Nike SuperShoes that took the market by storm. Adidas, Saucony, On, Puma, New Balance, and nearly every competitor has multiple carbon-plated options, and they are enjoyed by lots of hobby-joggers and professionals alike! 

My Final Thoughts

So, should you get SuperShoes? I love SuperShoes! They really do feel amazing for a variety of purposes – long tempo runs, intense workouts on the track, races of almost any distance. But I can’t wear them every day – they are too expensive, too fragile, and frankly I want to save some of their benefits for when I need them most, which is not everyday use. That’s my conclusion – SuperShoes can provide performance benefits, but they are definitely not the right choice for every runner or every run. Consider your goals, your speed, your running style, and your budget when deciding whether to incorporate SuperShoes into your training. And of course remember that the shoes are just one piece of the puzzle, and consistent training, proper form, and injury prevention strategies play crucial roles in achieving your running goals. Hope you enjoyed this article, feel free to find my profile on Team RunRun and stay tuned for the next installment of our footwear series.

Miles is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

The 5 Best Daily Running Shoes

In this training tips article, Team RunRun Coach Miles Bennett-Smith continues his series diving into the wonderful world of running shoes, this time sharing his picks for the best daily running shoes on the market made specifically for your daily training needs.

Choosing the right pair of running shoes is a critical decision for any runner, be it a novice just starting their journey, or an advanced runner aiming to improve their performance and crush a qualifying mark. The market is flooded with countless options, each promising superior comfort, support, and performance-enhancing features. However, not all shoes are created equal…and most importantly, all runners have been created differently.

In this article, I will guide you through a curated list of top running shoes on the market, specifically tailored for new and intermediate runners. Whether you’re searching for cushioning, stability, or versatility, I’ve got you covered. Let’s lace ‘em up!

1. Nike Zoom Pegasus 39 (Neutral):

First on my list is a perennial favorite among runners – the Nike Zoom Pegasus. Renowned for its versatility and responsive cushioning, Nike’s Pegasus line has been a trusted companion for runners for decades. You will note that this is not Nike’s latest iteration, the Pegasus 40, because the 39 offers virtually the same shoe but can be found about $50 cheaper online. The Pegasus line features an updated mesh upper for enhanced breathability and a midsole that strikes an excellent balance between cushioning and responsiveness. It won’t be featured in many Instagram stories for doing anything bold or “sexy,” but it’s still regarded as a neutral shoe that is unlikely to rub blisters, is light enough for the average beginner’s pace, and can tackle long distances while delivering consistent performance.

2. ASICS Gel-Kayano 29 (Stability)

For runners in search of additional stability and support, the ASICS Gel-Kayano 29 stands out as a reliable option. This shoe boasts a well-crafted blend of cushioning and stability features, making it ideal for runners with overpronation or those seeking a little extra support. The Gel-Kayano 29 utilizes ASICS’ proprietary Gel cushioning system with pads to absorb shock in both heel and forefoot, and provide a smooth stride. The shoe’s updated upper offers improved breathability and a more secure fit, combined with a slightly low-profile heel ensuring a comfortable ride throughout training sessions.

3. Brooks Ghost 15 (Neutral)

Next up in my top daily running shoes on the market list, we have the Brooks Ghost 15, a shoe that epitomizes comfort and durability. The Ghost series has consistently been a go-to choice for runners seeking a plush, cushioned ride. With its soft yet supportive midsole, the Ghost 15 excels in providing a smooth and effortless running experience, with an updated DNA Loft v2 foam that’s even lighter than prior models. The shoe’s engineered mesh upper ensures a secure fit while allowing ample airflow to keep your feet cool and dry. If you prioritize comfort on your runs, the Ghost 15 won’t disappoint as a daily workhorse.

4. New Balance Fresh Foam 1080v12 (Max Cushioning)

If you’re looking for maximum cushioning without sacrificing responsiveness, the New Balance Fresh Foam 1080v12 is worth considering. The shoe’s Fresh Foam X midsole delivers exceptional cushioning while maintaining a lightweight feel. The 1080v12 offers a stretchy toe box for a bit more room and comfort, making it an excellent choice for runners who prefer a more natural foot movement. The newest model has been improved to be able to pick up the pace a bit more, though it admittedly won’t be confused for a true speed shoe. But whether you’re logging long miles or recovering from a demanding workout, the Fresh Foam 1080v12 is a fantastic option.

5. Hoka Clifton (Neutral Rocker)

A great introduction to Hoka’s signature high stack height look, the Clifton 9 is a neutral lightweight daily trainer that is a favorite of many runners (and easily the best walking shoe on this list). A bit more narrow through the forefoot and heel like many Hokas, the Clifton has plenty of foam as cushioning for comfort. Its inclusion on this list of top daily trainer shoes, however, is mainly due to the “rocker” style which creates a sense of forward propulsion underfoot. It will be immediately noticeable, and is not to everyone’s taste, but once again Hoka has a strong contender for top entry-level trainer.

Conclusion:

Remember, finding the right shoe may require trying on several pairs and considering factors such as arch support, pronation control, cushioning, and durability. The five best daily running shoes I’ve shared are tried and true shoes on the market, but there are others out there as well. It’s advisable to visit a specialty running store or consult with an expert to ensure a proper fit and personalized recommendations. Investing in a quality pair of running shoes is an investment in your running journey. So, lace up, step out, and let your feet carry you toward your running goals with comfort, confidence, and style!

Miles is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

How to Choose your First Pair of Running Shoes

Welcome to the Team RunRun Community, where we strive to empower and support runners of all levels in their pursuit of excellence. I’m Coach Miles Bennett-Smith, and in this training tips article, I am thrilled to kick off a series dedicated to one of the most crucial aspects of preparing to pound the pavement: footwear. Today we’ll focus on 7 key tips for choosing your first pair of running shoes.

As a coach and runner, I have witnessed firsthand the transformative power of the right pair of shoes. Unfortunately, part of this comes from watching way too many people out on the trails and roads putting in mile after mile in the WRONG footwear – and honestly, it’s not their fault! Carbon plates, cushioning, colorways, pronation, stack height, brands on brands on brands – buying your first or 100th pair can be exciting, but also overwhelming, considering the multitude of options available in the market.

Today’s blog post is targeted a bit more toward those at the beginning of your running journey, as I will help guide you through some dos and don’ts of making that first (real) running shoe decision and setting you up for long-term success in your running journey. Let’s lace ‘em up!

1.     DO… Get Fitted at a Specialty Running Store

Sometimes it’s just this simple – if you want running shoes, go to a running shoe store, at least to start. Because when it comes to buying running shoes, one size does not fit all. It’s vital to visit a specialty running store (like Fleet Feet, RoadRunner Sports, Heartbreak Hill, San Francisco Running Company, Brooklyn Running Company, and many many more), and get properly fitted by knowledgeable staff. They will analyze your foot type, arch shape, and running style (sometimes with a camera, or on a treadmill) to recommend shoes that provide the necessary support and comfort. In the golden age of online shopping, trying shoes on in-person with a salesperson is not some pretentious perk or unnecessary luxury, it’s legitimately important! If they don’t have the perfect brand/fit/colorway, you can always order from them online or even go to another shop. But finding a true personalized fitting ensures a better fit, reduces the risk of injuries, and enhances your overall running experience.

2.     DON’T… Choose Based on Brand or Look Alone

While flashy designs or hot new colorways may catch your eye, it’s crucial not to prioritize aesthetics or loyalty over functionality. Sports marketing is big business, but remember, your running shoes are a performance tool; their primary purpose is to support your feet and enhance your running mechanics. While certain brands may have a deservedly strong reputation, it’s a long list, and it’s more essential to consider the individual shoes especially as lines within the same brand can vary significantly. Look beyond the exterior and focus on features such as cushioning, stability, and durability that align with your specific needs. If you’re dying to support a specific brand, wear their shirts or bras or hats or socks even, but choose shoes based on what feels the best for your feet. And if you’re truly desperate (or still flush with pandemic cash), many obscure colors/designs can be found or even customized online.

3. DO… Consider Your Training Goals and Environment

Are you aiming to complete your first 5K, conquer a marathon, or simply enjoy regular runs to maintain fitness? Your training goals should influence your shoe selection. If you’re a beginner or focusing on shorter distances to start (2-5 miles per run), you may prioritize comfort and cushioning. For longer distances (7+ miles), you might lean towards shoes that offer more responsiveness and support for endurance running. See if you can hone in on what kind of surface you will be doing most of your training on as well – hard packed dirt? Asphalt? A track? These are important answers to questions your shoe salesperson should ask, but you also want to share early in the conversation.

4. DON’T… Be Nervous or Hide Who You Are (A New Runner 🙂

Yes, you might be a novice – but so was everyone when they first started running! Don’t let the intimidation of newness overwhelm you, and try not to slip either into a false sense of confidence (i.e. pretending to know more than you do) or underselling your own knowledge (especially about your body). Have an open mind, and ask lots of questions, as this is a great opportunity to learn a lot from potential experts who have worked with a lot of different feet and shoes. But if the sales team pushes you in a direction that you don’t feel comfortable, speak up.

5. DO… Brush Up On Basic Running Shoe Options Before You Go

As a natural follow-up to No. 4, make sure you’re putting yourself in a good position to optimize your experience at the shoe store. Lots can be learned from reading a few articles on foot type / arch stability (what’s the difference between stability, neutral, minimalist, motion control, maximal). Ask a few friends who run for their opinions, not to hold as Gospel but because it can be good contextual information. Get comfortable with some of the types of designs, brands and prices that are common in the marketplace, so that the emotional connection to any one element isn’t quite so heightened when you’re in the moment at the store.

6. Don’t… Rush Your Decision

When choosing your first pair of running shoes patience is key. Set aside an hour to go to the store – make sure you take the time to try on multiple models and brands, and go for a test run in-store or on the sidewalk if at all possible. Pay attention to how the shoes feel on your feet, as it’s one of the most consistent predictors of overall fit even after just a minute or two. Tune into the level of comfort they provide, and whether they accommodate any specific foot (pronation, supination) issues you may have. Rushing the decision may result in choosing the wrong shoe, leading to discomfort and potential injuries down the road.

7. BONUS DO… Buy At Least One Nice Pair of Running Socks

Relatively straightforward, but often overlooked. Socks are perhaps even more differentiated by personal preference, but just make sure you’re running in a sock that was designed for running and covers your heel!

Conclusion

Choosing your first pair of running shoes is a significant step on your running journey, but no matter how much you think you know or don’t know, you can make a well-informed decision that aligns with your unique needs and goals. Remember, investing in the right pair of shoes will enhance your comfort, support your feet, and contribute to your overall running enjoyment and performance.

In the next articles of this series, we’ll dig deeper into some of the specific elements of marathon footwear, shoe rotation, and speeeeeed. Stay tuned!

Miles is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Running at Elevation: Will an Altitude Tent Help You Prepare?

with Coach Dandelion Dilluvio-Scott

In the spring of 2022, I was preparing to move from the Puget Sound Region of Washington State to the  foothills of the Wind River Range in Wyoming in early fall. I was, of course, caught up in important moving preparation activities like panicking that all our stuff wouldn’t fit into the truck. In between trips to the dump in an effort to purge and ensure everything would indeed fit in the truck, I found myself pondering how my body would react to the long-term change in altitude. As a mountain athlete living in Washington, I spent a respectable amount of time at elevations between 6,000-14,000 feet. Despite this regular exposure I was never truly acclimated to high elevation. In Jason Koop’s book Training Essentials  for Ultrarunning- Second Edition he notes that true adaptation takes 2-4 weeks of continuous exposure to achieve. Being that my time in the high mountains leading up to the move would be limited mostly to  weekend adventure runs and mountaineering excursions I was certainly not going to meet the dosage requirement. This posed a problem for two reasons. One, feeling sluggish for up to a month upon arriving in the Wind River Range seemed like the opposite of delightful. Two, I wanted to race the Run the Red Desert 100k a week after my arrival to Wyoming. After contemplation and research, I decided that the best option to solve this conundrum was to deploy the use of an Altitude Tent. 

Acclimating with at Altitude Tent: A Brief Review of the Science 

An altitude tent allows an athlete to acclimate through normobaric hypoxia exposure. More simply, this means replicated altitude. When you are standing on top of a summit like Grand Teton, there is a lack of oxygen density. Therefore, oxygen availability to the body is limited as a result of low air pressure. To  imitate this environment an altitude tent lowers the concentration of oxygen using a generator/pump  device that removes some oxygen from inside the tent chamber and replaces it with nitrogen while the air pressure remains unchanged. 

In the end, normobaric hypoxia exposure will elicit the same body response and adaptations as  hypobaric hypoxia exposure (ie: standing on the summit of Grand Teton). In either scenario, long term  exposure to either real or “fake” altitude will cause the body to go through a series of changes in  response to the decreased oxygen availability. In the short term, ventilation or breathing will increase  and a person may experience increased fluid loss leading to dehydration. As time goes on the body will begin to acclimate and increase the production of red blood cells and capillaries. Ultimately this allows  the body to transport more oxygen and, therefore, somewhat counterbalance the lack of available  oxygen at altitude.  

Is an Altitude Tent Right for you? 

A quick review of the section above might lead you to believe that an altitude tent is an ideal  contraption. It sounds like the perfect solution for an athlete preparing for a high elevation race without  the luxury of arriving at the destination with enough time to acclimate via hypobaric hypoxia exposure. 

However, one should proceed with caution when choosing to utilize an altitude tent as part of race  preparation. Altitude tents are not without flaws and, sometimes, these imperfections can offset any  benefit they might otherwise introduce to your training regimen. Take these items into consideration before you click the “place order” button:  

Considerations: 

  1. It Ain’t Cheap: Altitude tent setups can cost upwards of $2,000. It is not a small gadget that you  buy on a whim. This is an investment! Therefore, be sure to do your homework both by reading  further in this article and doing some additional research. Many altitude tent companies offer  tent rentals and some even have a rent-to-buy option. I highly recommend taking the rental  route if available so you can test the product and find out if it will fit in your training and lifestyle  needs.  
  2. Higher is not Better: Some companies sell a diverse selection of generators with different max  altitude levels. For running purposes, a system that can reach 10,000ft will suffice. Sleeping in an  environment above this level will not harm you, but there is no added benefit as described in Jason Koop’s book Training Essentials for Ultrarunning- Second Edition. 
  3. Humidity and Heat: You are effectively sleeping in a (mostly) plastic bubble with very little  ventilation. Sooner or later the confines of the tent will begin to feel like a steam sauna complete  with humidity. Of course, with humidity comes condensation. In a dry climate condensation will  simply come in the form of minor dampness on the inner tent walls. However, in a high humidity  atmosphere the condensation can accumulate to the point where you get rained on every time you roll over in your sleep and happen to touch the tent walls! To combat these unpleasantries you may need to invest in a mattress cooling system on top of the already pricy altitude tent in order to get a good night’s rest and properly recover. 
  4. The Ruckus: There are two noise making mechanisms associated with a tent setup: The pump and the generator. The generator’s motor emits a somewhat loud humming sound throughout the night. To some this is white noise and not an issue. Others will find the constant drone irritating making it impossible to fall asleep. The pump action of the mechanism can cause  further disturbance. A tube runs from the generator into the tent to regulate the oxygen. With each pump there is a puff of air that makes a sound akin to a St. Bernard breathing very heavily in your ear. Again, this is a non-issue for some and a huge concern for others.  
  5. Time & Daily Elevation: You’ll recall from the first paragraph that it takes 2-4 weeks for an athlete to acclimate while living at high elevation 24/7. The altitude tent will only be used during sleep which amounts to 7-10 hours per night for most folks. Once you leave the tent any adaptation gains are compromised. Jason Koop notes in his book, Training Essentials for Ultrarunning- Second Edition, that there is no official protocol for how many nights one needs to use an altitude tent to achieve full acclimation. Furthermore, no one fully understands how the daytime elevation of the athlete affects the speed of acclimazation or the tent’s effectiveness overall for that matter. For example, a person living at 500ft will likely respond differently sleeping in an altitude tent than a person spending their daytime hours at 6,000ft. Therefore, any regimen you set will mostly be trial and error and not based wholly on science.  
  6. Your Partner: If you sleep with a partner their sleep patterns and tendencies will need to be taken into account in addition to your own. Perhaps you’re unbothered by noises, but the sound of the pump will keep your partner up all night glaring at you in disdain. Or, more simply, maybe your partner doesn’t like the idea of sleeping in the confines of a tent regardless. In short, talk to your partner before committing to a tent! 

My Experience with An Altitude Tent  

Circling back to spring 2022… I considered each available brand when I made the decision to use an  altitude to prepare for both training regularly at high elevations and Run the Red Desert 100k.  Ultimately, I settled on renting (and later purchasing) the MountainAir Complete System Automatically  Controlled Altitude Tent. This particular model provided mitigation measures to soften (not eliminate)  the inherent issues of altitude tents. My detailed review of the tent can be found here.  

It’s not recommended that you immediately set the tent to 10,000ft on your first night. It is best to  slowly “climb” the mountain. I set the tent to 5,000ft to start with the plan of increasing the vert by  500ft every night until reaching 10,000ft. This ascent rate was a bit too hasty and sleep quality was inhibited so I dialed it back and added 500ft every 3-4 nights.

For about two weeks I noticed myself breathing rapidly while in the tent and I could absolutely tell when I zipped the door shut that the concentration of oxygen differed from that just beyond the confines of the tent chamber. I did not notice any difference in my sleep patterns or recovery. Meanwhile my husband was unable to sleep well in the tent regardless of the elevation setting and began spending the night on the couch while I continued my acclimation process in the tent. I’m lucky he was so patient while I experimented with the tent and we have since worked out a schedule with tent use frequency so we don’t need to sleep separately every night! It took about 4 weeks of using the tent on weeknights for my breathing to even out and to not notice a  difference in the air within the interior versus exterior of the tent.

As there is no protocol for altitude tent dosage, I simply planned on using the tent nearly every night whenI wasn’t sleeping at natural elevation in the mountains. I followed this strategy diligently right up until the 90+ degree days of summer arrived. At this temperature the air conditioner, a fan inside the tent and our newly acquired mattress cooling system combined couldn’t bring the climate inside the tent to equilibrium. On those nights I’d wake up covered in sweat and hastily unzip the tent doors as condensation fell from the ceiling creating a not a no so pleasant midnight drizzle. I learned after a few nights of this fiasco that when the external temperature verged on sweltering it was best to just sleep with the tent doors open and the generator silent. By this time, I’d spent nearly 3.5 months sleeping in the tent with little interruption. I theorized that my body was acclimated well enough that taking a few days off here and there would not cause a significant decline in adaptation so long as I slept in it 2-3 nights a week and spent weekends at naturally high elevations. 

In August,  I decided to attempt an adventure run up and down Mount Rainier in a day. I had summited the 14,411ft glaciated volcano traditional style several times prior to this excursion. During those previous ascents I experienced some version of sluggishness and/or nausea on the upper reaches of the climb  and wondered if and how sleeping in the altitude tent would affect my performance  on this car-to-car adventure. The verdict? I set PR after PR on this ascent of Rainier. Part of this was attributed to increased overall fitness since my last ascent and completing the climb using lite/and fast methods (trail runners and vests instead of mountaineering boots and 60lb packs for example). However, even though I definitely felt the altitude as I ascended, my pace did not turn into a sluggish trudge nor did I feel any hint of nausea. Instead, my steps merely slowed a bit as I continued upward at a steady pace to the summit. I have no way to measure what percent of the performance increase was accredited to the use of a tent. However, I believe it did play a factor.  

A month later I found myself at 7,440ft at the start line of Run the Red Desert 100k. It had been about 12 days since I last slept in the altitude tent as it was still packed in a box and that box was likely  somewhere at the very bottom of the giant pile of boxes in our living room. However, I’d spent the last week living at 5,500ft and training on trails at 7,500-8,000ft. When I stepped off the start line at Run the Red Desert 100k I felt normal. The altitude was a none-issue for me during the race and, in fact, it was my best race performance to date. Again, I do not know what percentage of my performance was  fitness-based v. acclimation-based. I can say that I chatted with several racers from lower elevations  who were very fit, but struggling with the altitude on various levels. In my opinion, using the altitude  tent in conjunction with training at altitudes above 6,000ft at least once a week in the months leading  up to Run the Red Desert 100k played a role in enhancing my performance.  

The experience and conclusion I described above is just that: my experience and my conclusion. It is not a scientific study using proper procedures, a large sample of athletes or control groups. You may have a completely different experience using the altitude tent. However, I hope that my story provides insight to athletes considering the use of this piece of specialized equipment as part of their race preparation. As for me, I continue to use the tent as part of my training and will remain doing so as long as it doesn’t impact my sleep quality and recovery. Happy acclimating!

Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Mountain Air Altitude Tent Review – Coach Dandelion Dilluvio-Scott


Product: MountainAir Complete System Automatically Controlled Altitude Tent

Typical Price: $4,820.00

Where to buy: https://mountainaircardio.com/

Best Use: Altitude acclimatization via normobaric hypoxia exposure. In simpler terms, this tent system can be a good altitude acclimatization alternative for an athlete who does not have the luxury of arriving to a high elevation race with enough time (typically about 2 weeks) to adapt naturally via hypobaric hypoxia exposure.

Sizing: Bigger than expected

Additional Sizing Comments: See “Changes for the next model”

Comparison to Past Models: NA

Comparison to Other Brands

I personally have not used any other brand of altitude tent. However, before purchasing from MountainAir Cardio I did extensive research on several brands and altitude tents in general. I discovered that most folks agree that altitude tents can be hot, humid and loud. Those three items can disrupt the sleep cycle and, therefore, inhibit recovery. This would cancel out an acclimatization benefit. MountainAir recognized these three issues and took mitigation measures not found in other brands which is why I ultimately decided on their tent system.

To keep noise to a minimum an extra-long air delivery hose is provided so the air separation unit can be kept in a different room. Additionally, the output end of the hose is equipped with a silencer. These additions do not eliminate sound completely, but they do keep it tolerable for me.

To address the hot and humid factor MountainAir Cardio added a fan for both ventilation and accurate elevation tuning. The altitude is assigned via an app which can be set in 500ft intervals. Adjusting the dial on air delivery unit alone will bring the tent to roughly the altitude the user is hoping to achieve. However, the controller box, which is unique to MountainAir, monitors and records the altitude data from inside the tent. As the altitude in the tent approaches the set level on the app the fan will turn on allowing for cooler outside air to enter and a precise altitude (the fan will change speed to keep the altitude at the level you indicated in the app).

The fan ventilation system worked well for temperature control in the spring. In the hot summer months the built-in fan system in conjunction with running the air conditioner on high didn’t work well to combat heat. During both seasons a layer of condensation coated the inside of the tent in the morning as well. I tried to further regulate humidity and temperature with a battery-operated fan clipped to a little loop made for this purpose on the tent ceiling. It helped, but it was still not the best sleep situation for me.

MountainAir does recognize that their fan system is not perfect. To help further combat the heat issue, they partner with ChiliSleep and offer a discount code on their website. The ChiliSleep systems are expensive even with the discount, but I found that the ChiliPad and ChiliBlanket Cubes combined with the air conditioner made the tent comfortable during hot summer months. Now that winter is here I set the ChiliPad Cube on a higher temperature to stay warm at night which is a nice bonus. As far as the humidity issue, it vanished when I relocated to an area that happens to have very dry air so I am no longer searching for a solution to combat condensation as it no longer occurs.

Durability

The tent and air delivery unit seem durable and the app provides reminders for periodic maintenance to help prolong the life of the system. After about 10,000 hours (3-4 years) the air delivery unit can be sent back to MountainAir Cardio for a full “tune up”.

I would also like to note that the customer service is top notch at MountainAir. When I first got the unit the provided smart plug malfunctioned and wouldn’t work. MountainAir had a new smart plug delivered to me in two days. A few months later I moved and the controller refused to connect to my new wifi system. Two days later I had a new controller and MountainAir arranged a UPS pick up for me to return the old controller as I live in a remote area with no UPS Store. They also patiently answered my questions during the setup of the system and are prompt and courteous with responses.

Changes for the next model

It would be nice to see an add-on product to make the tent more compatible with the ChiliSleep Products. There are three tubes that run from the ChiliPad and ChiliBlanket inside the tent to the outside water cooling cubes. The tent is zipped around these tubes, but there are gaps that allow air to escape the tent creating a “leak.” I stuff these gaps with microfiber clothes and it works well to keep the regulated air inside the tent contained. However, they need to be checked/adjusted often making it not the most streamlined system.

The tent is marketed to fit a full or queen size bed. While it does fit my full-sized bed the tent droops and sags in places as it’s really made for a queen. A tightened piece of webbing holds the tent tightly to the mattress to combat the poor fit and needs to be re-adjusted every few days. It would be nice to have a tent that truly fits a full sized mattress or an adapter kit of some kind to help the current sized tent match better with a smaller bed.

The True Test – Would you recommend it?

The altitude tent absolutely helps me with performance at higher elevations. However, I am not sensitive to the noise and can sleep well inside the tent now that I have a good temperature regulation system. Other folks may have a different experience, so I would not recommend that prospective buyers purchase the tent outright. It’s a lot of money to spend on a product that may inhibit sleep quality. I suggest renting the system for a few weeks to see how sleep is impacted (if at all). MountainAir allows the rental of their systems for a minimum of 4 weeks with the option to apply the rental fee to the cost of buying the unit should the athlete decide they would like to commit to a full purchase. I personally rented my system before buying it.

Keeping it Honest

I received a coach discount when purchasing this product.

Dandelion is a coach with Team RunRun. To learn more about her or to work with her, check out Dandelion’s coach profile.

Does it Matter how I Tie my Running Shoes?

In addition to coaching I work as a floor manager at a family-owned run specialty shop. We put the shoes on and take them off for customers and tie them as well. I can tell you that when a customer insists on tying their own shoe I usually have to sit on my hands, and sometimes I have to close my eyes, because lacing is such an important part of how they experience the shoe.

In fact, how shoes are tied is so important that we usually spend a good chunk of training practicing tying shoes. So let’s talk about why the way you tie your shoes is important, and then a few tricks you can use in your lacing to solve common issues.

General Lacing

To talk about lacing I first need to talk about a properly fitted shoe. Your running shoe should be snug in the midfoot, a slight slip in the heel is ok but it shouldn’t feel like it’s coming off your foot, and you want room to wiggle your toes. When standing with your toes on the ground (not lifted towards the top of the shoe to see where they are) you should have a half to a full thumb width in the front of your shoe. And do you know what makes that midfoot hold the shoe securely on your foot? You guessed it, the way you lace. 

There are lots of nerves and blood vessels running on the top of your foot. The key is to make sure that the lacing is not so loose that the shoe slips around, but also not so tight that we’re cutting off circulation. I have seen people, typically men of retirement age, who will literally loop the laces around their hands and pull as hard as they can. That is too tight.

You also want to make sure that the laces are uniform the entire way up. You do this by starting at the base of the laces and tugging there and then moving up eyelet by eyelet. If you just pull at the top you’ll have loops of loose laces at the bottom and potentially too snug of a fit at the top. Here’s a video demonstrating proper lacing. 

Special Tricks

Laces dictate the snugness of the shoe, and this snugness can vary slightly based on the tension you put on each section. However, with certain shoe issues there are some lacing tricks that can help immensely.

There are times you may need more space in the front of your shoe. Maybe your forefoot is wider, maybe your toes are swollen during an ultra, or maybe you have a black toenail. To give this extra space you can simply take your laces out and then re-lace your shoe skipping the first set of eyelets.

This trick allowed a friend of mine to run Western States with a broken toe. A few weeks later she also finished the Tevis Cup 100 mile horse race with the broken toe, riding the horse who had stepped on and broke said toe weeks earlier. 

Sometimes you may have pain on the top of your foot that is irritated by the laces passing over it. There are also cases where people may have an extremely high instep, a bony protrusion on the top of their foot, etc. In these cases skip-lacing can be effective. It is exactly what it sounds like, you lace up to just below the affected area, and skip to the eyelets above the area. This allows the shoe over the area to be looser, while still snugging it around your foot.

Finally, there are times when a shoe slips too much in the heel, but fits well in the rest of the foot. In these cases, you can either do drop lacing or a runner’s knot. For drop lacing you simply use the top eyelet that is further back. This grabs the ankle material further back and snugs it around the heel more).

If you still feel that the heel is slipping too much you can try a runner’s knot. For this, using the top two eyelets of the shoe you go up through the front eyelet and down through the back eyelet, creating a loop. You then cross the laces and drop them down through the loops. Then use a sawing motion to tighten the laces down. Check out this video to learn more.  One word of caution with the runner’s knot is that it can be easy to get too much tension and put unwanted pressure on the tendon in the front of your foot.

To recap, it is important to lace your shoes properly. It’s essential to getting the right fit for your running shoes, and in some cases can help fix issues that you’re having with your shoe or foot. There is a rumor that Lebron James spends 15 minutes before basketball games getting the right tension on how his shoes are laced. As a runner it’s well worth a few minutes to get our lacing done right! 

phoenix running coach deserae clarke

Des Clarke is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

UltrAspire Bronco Race Vest Review

Looking for your next running vest to carry water, gear and fueling? Check out the UltrAspire Bronco Race Vest, reviewed by Coach Hunter Burdette!

Typical Price: $130

Where to buy: runningwharehouse.com

Best Use:

This is a great vest for racing. This vest eliminates a few key problems that I have had with other race vests. I typically struggle to reach items that I have placed in the back pockets of most race vests. The Bronco sits higher up on the back so that I can actually retrieve items from the back of the pack without having to take the vest off. Also, it covers a smaller are on my back and since it sits higher up I get better air flow on my back and don’t retain heat as much as I would with other packs. The vest is also not as constrictive as some other that I have owned allowing me to breathe easier with the vest on.

Sizing: True to size

Comparison to Other Brands: It really feels like an extension of the body. I have typically used other UltrAspire packs or Ultimate Direction packs in the past and this is far more comfortable.

Durability: Not sure on durability at this time. I have only had this vest for about one month but everything seems very durable so far.

Changes for the next model: Maybe add a built-in holder for poles

Would you recommend it? Yes I would recommend this to a friend.

Keeping it Honest – did you get this gear for free? No, but I get a discount on their products

Hunter Burdette is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Gear Guide Inclusive of All Sizing

What types of clothes should one look for as a runner? Can a runner just grab anything from the closet and head out for a run? Ideally, yes. Wearing clothes that are comfortable is the best place to start while running. As one starts to run more, they may find that those everyday sweats are a little too heavy to run in, or that cotton tee is causing more chafing than preferred. Clothing for running is lightweight and designed to move with your body and is designed not to chafe. Running gear is generally made with technical fabrics to hold up for more cycles in the wash. The fabrics used are usually nylon, wool, or polyester. These fabrics allow running in cold weather to keep runners dry and warm, and in the summer they wick away sweat, keeping you dry and preventing chafing. Women will also need to look for supportive sports bras for running. Sports bras should fit comfortably and not be stretched out. For some general advice on essential runner gear, check out this Team RunRun article. In this article, we’re going to focus on gear that is inclusive of all sizing. 

Inclusive sizing

Runners come in all shapes and sizes and some sizes are harder to find than others in proper athletic apparel. Inclusive sizing is a new trend in retail, and one of the largest trends to emerge. Clothing before this trend would come in sizes small to extra large and anything larger than extra-large would be labeled plus sized and put in a separate section. The average American woman is a size 16 (waist size 36 to 38 inches) and the average American man’s waist size is 38 to 40 inches. Body acceptance and the realization that there is health at every size has created this trend in society and clothing retail has finally started to follow. Athletes come in all shapes and sizes as well. Below is a list (in no particular order) of brands that support inclusion of all sizes and the sizes that they carry. 

Oiselle

Women’s clothing size xs to 3x

Bra sizes 28-42, cup size A-D

Oiselle is an athletic clothing brand for women made by women. Their mission is to bring in community and make athletic gear for all women of any pace and place; “Our mission is threefold: Make great product, improve the sport, and build the sisterhood.” Most of their clothing has pockets, they are anti-chafe, comfortable and are true to size. 

Athleta

Women’s clothing size xxs to 3x

Bra sizes 30-44, cup size A-DD

Athleta is a branch from the clothing brand GAP. Their mission is “to ignite a community of active, healthy, confident women and girls who empower each other to reach their limitless potential.” They have true athletic clothing, quality apparel that will not chafe, is comfortable, and is true to size. 

Old Navy Activewear

Men and Women’s clothing size xs to 3x- Tall sizing available

Bra sizes 30-50, cup size A-DDD

Old Navy is another branch of the clothing brand Gap. They carry both men and women’s sizing and make tall clothing, which is 2-3 inches longer than the regular size. Their mission is “to ensure the world runs right by creating a better tomorrow for future generations through our Imagine Mission’s three pillars: inclusivity, opportunity and sustainability.” Old navy has a variety of activewear perfect for runners. They are a more affordable brand with a slightly shorter lifetime of clothes. 

Superfit Hero

Womens clothing size Large to 7x

Bra sizes Large to 7XL(39-71)

SuperFit Hero is a womens clothing line that supports fitness being for every body. “We move. We Play. We celebrate our bodies without apology.” They have worked to phase out their small and medium sized clothing in favor of extending their largest size to a 7x.  The CEO Micki Krimmel made the change after years of research on the needs of extended sizing for athletes. Her mission is to help athletes of any size feel welcome and not go through the struggles of trying on clothes with inconsistent sizing and lack of access to proper sizing. 

Girlfriend Collective

Women’s clothing size xxs to 6x

Bra sizes xxs to 6x (29-60.5)

Girlfriend Collective is an ethical manufacturing brand. They believe in using recycled materials and no waste. They believe health and wellness comes in many shapes and sizes. “We believe in being transparent, taking care of the people who make your clothes and never putting our bottom line before what’s best for the planet.” Their fabrics are high quality and all recycled. Guaranteed soft and comfortable and made with the highest quality to fabrics lightweight and chafe free. 

Fabletics

Men and Women’s Clothing size xs to 4x

Bra sizes xxs-4x (29-50)

Fabletics is an active wear company for men and women. They have a special VIP membership program and are geared towards making members completely satisfied with affordable products. They do market research every year to guarantee customer satisfaction. “Our mission = Our members”. Their aim is affordable pricing and high end clothing.

Yitty 

Womens clothing size xs to 6x

Bra sizes xs to 6x (30-60.5)

Yitty from fabletics is designed by three-time Grammy Award-winning artist Lizzo. Yitty is her lifelong dream come true. She has been working towards building size inclusive clothes based on the principles of self-love, radical inner confidence and effortless, everyday wear. The brand sells shapewear and some athletic gear. She wants women to look in the mirror and feel confident about how they look and what they wear. 

Nike 

Mens and Women’s clothing size xs to 4x

Bra sizes 30-36, cup sizes A-G

Nike is an American multinational corporation and headquartered in Beaverton, Oregon. Their mission is to “bring inspiration and innovation to every athlete in the world”. They are in support of the movement “if you have a body, you are an athlete.” They strive to make continual improvements on their line to keep up with athletes and sports. 

Conclusion

Everyone is born to move their body and find the movement that inspires them. Running is one of the most common forms of movement and the most simple to get started. Every body is a runner’s body and more brands are creating more sizes everyday to fit all shapes and sizes of athletes. The list above is just a start of brands that have inclusive sizing. Find the outfit that makes you feel comfortable and enjoy your run! You deserve it. 

Ashley Brush is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

What Running Apps do I Need?

I love apps. I’m constantly searching to find the completely perfect software that will help me plan, organize, or track any aspect of my life and therefore make me a more organized person with minimal effort on my end. Running has me at my pickiest when it comes to selecting apps. I’ve tried them all on my quest to find the one app that provides me with my personally ideal balance of tracking my runs, showing me my data and metrics (not too many numbers, but not too few either), connecting me with other runners, planning routes, keeping me healthy, etc. etc. etc. Spoiler alert: it doesn’t exist. There is not one app to rule them all (not that I haven’t asked my friends who code how hard it would be to create one), and letting apps do all of your thinking for you, especially with running, isn’t necessarily going to create the best results for everyone. Our brains do need to be involved, it turns out. However – apps are fun and can be really helpful tools both in understanding our training and in growing our running community. Here are the ones that I think are essential. Let this be your Starter Pack for running apps!

General Run Tracking

STRAVA (free, premium subscription available. Apple/Android)

If you are only going to download one running app, let it be Strava. Providing both function and social connection, Strava is like homebase for runners. At its core, Strava is a hub where you can track or upload runs and analyze your training. Track your mileage, keep up with your trends, track the mileage on your shoes, and keep a log of your runs to look back on. With a premium subscription, set monthly and yearly mileage goals, get access to additional training insight and tracking, and map out custom routes.

Strava offers a lot beyond the technical though. Most GPS watch companies might offer a social element within their apps where you can see what other runners are doing, but I find that a) not a lot of people actually use these features and b) you can only view the runs by people with the same watch brand as you. Strava offers a similar feature, but it’s actually used! And it’s used by a lot of people! If you run with a group or keep in touch with other runners, it’s a great way to see their runs and give them some love in the form of “kudos.” Essentially, it’s a social media for runners, and runners love to cheer each other on. If your personal running community isn’t booming yet, you can also connect with running groups and participate virtually. There are so many features to check out and so many different ways that you can use the app so that it meets your personal needs, and the other good news is that they keep adding more.

Note: Are you wondering if the premium feature is worth it? If you’re considering it for the additional metrics and training insight and you already run with a GPS watch, chances are the insight that you get from your watch will be more than enough. However, I think it’s worth it for the route mapping features, its live-tracking feature called Beacon (great for safety), and for its collaboration with another app called Recovery. I’ll talk about Recovery a bit later, but it comes free with your premium Strava subscription. Read more here on Premium.

ALLTRAILS (free, premium subscription available. Apple/Android)

Trail runners, be excited! AllTrails is your best bet for finding new trails to run or navigating the ones you already love. It has a database, both from maps and crowdsourced by users, of trails and trail segments for you to plan your runs. Trail running is amazing but there are certainly more logistics. AllTrails makes it easier. Before you go out, you can see all sorts of information about where you’ll be running. Is there easy parking? Are dogs allowed? How is the terrain? Users often even upload pictures so you can get a visual idea of what you have to look forward to. It also has a great mapping feature so that you can create your own route, both for your own use or to add to the database for future runners to find and use. AllTrails also does a really great job with navigation. If you run with your phone or a smart watch that supports the app, it will let you know if you go off-route. The navigation from the app is known to drain your battery, but if you plan ahead and download your route beforehand you’ll be in good shape.

TEMPO FOR RUNNERS (free, premium subscription available. Apple only)

This one is only for iPhones, and it’s a relatively newer and maybe less popular app for tracking and understanding your training. On the surface, it’s going to do a lot of the same things that Strava or your GPS watch apps will do. So what makes it special?

I use Tempo for exactly one thing: simplicity. Remember how I mentioned earlier that I wanted to make an app for myself that was exactly what I needed? That’s what the guy who made Tempo did. He made it for himself based on how he wanted to see his data, and then he published it just in case it worked for other people too. Tempo is a really great tool if you’re someone who keeps a detailed running log or journal. It uses tags to easily categorize entries, has a section for notes where you can keep track of general thoughts that aren’t specific to any workouts, and there is no sharing or social element – your thoughts are just for you. It’s also pretty beautiful. The app is streamlined to show any information that you may need right at the top of the screen – weekly, monthly, and yearly mileages for starters.

My favorite feature and the reason I have Tempo, though, is the cumulative graph. Sometimes you just want to see your mileage over a long period of time, and the graphs let you look at your mileage in a way that just makes sense. It’s everything you get from some of these other apps, but it’s reorganized in a simple and matter-of-fact way. It’s definitely one to consider if you don’t need the fluff and just want the data.

RECOVER ATHLETICS (free, premium subscription available or included with Strava Premium. Apple/Android)

Injury prevention can be hard to figure out, but Recover Athletics has teamed up with Strava and is trying to help. You get all of the features with a Strava subscription, and I recommend this route. Recover offers pre-run, post-run, and anytime workouts that promote mobility, stability, and strengthen parts of the body that tend to fall victim to overuse injuries. If something is already bothering you, tell the app and it will give you a program to assist you in rehab or staving off injury. Workouts are anywhere from 5 to 25 minutes long. The best part of this app, though, is actually its push notification system. Because it links to Strava, it knows when you finish a run. Before you can even take your shoes off, this app will buzz your phone. “Hey! You just finished a run! Why don’t you do some mobility real quick?” Let me tell you folks – its timing is great and it works.

Honorable Mentions

NIKE RUN CLUB (free, Apple/Android)

Nike Run Club is a favorite among many people who track their runs using an Apple Watch (although it’s also available for Android). Apple even has a Nike specific watch that’s pretty integrated with it. Nike Run Club is a great option for run tracking and even offers many guided runs based on what your workout or mood is. Beyond that, they have a social element that’s fueled by global challenges and leaderboards. Their “Events” tab links you with Nike Run Club locations in your area to get you connected. If you’re an Apple Watch user or someone who likes to run with a (virtual) voice in your ear keeping you moving, you might like NRC.

MAPMYRUN (free, premium subscription available. Apple/Android)

Similar to Nike Run Club, this is Under Armour’s foray into the running app game. You’re going to see a lot of the same features (run tracking, social challenges and leaderboard, etc.), but MapMyRun also has a pretty intuitive route mapping feature available on its desktop site. You can access these routes from the app after you’ve made them on a web browser. There is a premium subscription that offers live tracking, training plans, and more insight into metrics, but if you’re already using Strava or getting data from your running watch, the premium features may not be worth it.

ZWIFT (free, Apple/Android)

Zwift is probably most popular for its virtual cycling, but if you’re a treadmill runner you may like this. Download Zwift and connect it to your treadmill, and you can watch yourself (read: a digitally created little version of yourself) run through beaches, volcanoes, and forests while your real self sets the pace on the treadmill. Increase your treadmill speed, you’ll see your character speed up. Connect with other runners who are virtually running alongside you and have fun!

RUNGAP (free, paid subscription available, Apple only)

If you are overwhelmed with apps and for some reason one of them isn’t uploading information to another the way it should, RunGap is your friend. I used this the most when I ran with my Apple Watch. I found it easy to upload workouts to Strava, but some apps just didn’t seem to want to communicate with the watch or Apple Health. RunGap reads any data that you ask it to and can upload it to the app of your choice. I used it often when my Apple Watch refused to upload directly to Final Surge (another app that didn’t make this list but is frequently used by coaches to upload training plans and communicate with their athletes). RunGap would read the Apple Watch workout and I would send it to Final Surge. It’s a great workaround when technology just doesn’t seem to cooperate.

Cross Training

I know we’re talking about running, but here are a few bonus apps that have really come in handy with strength training, which can be very useful for runners.

FITBOD (free, paid subscription required, Apple/Android)

If you have ever struggled with putting together a strength training workout, you will love FitBod. You tell it what you want to work out and what equipment you have available, and it will put together an easily modifiable workout for you. Each exercise has a clear demonstration of how to perform it, and the cool part is that as soon as you’re done, FitBod will remember what you worked out. The next time you ask it for a workout, it will recommend training that targets muscles that are rested while allowing recently worked out muscles time to recover. It will also gradually increase your number of reps or amount of weight that it recommends based on past performance. It basically takes all of the thinking out of strength training for you, while still allowing for flexibility if you prefer your brain’s ideas over the app’s.

DOWNDOG (free, paid subscription required, Apple/Android)

I’m new to yoga in my cross training, and this app made it so easy. It puts together fully customizable yoga sessions based on what you want to target, how long you have, the music and instructor voice you prefer, speed, difficulty, and the amount of instruction you want to receive. It’s the yoga beginner’s dream. They also have versions for HIIT, Meditation, Running, Barre, and Prenatal Yoga. One subscription gives you access to all of these.

PELOTON (free, paid subscription required, Apple/Android)

Whether or not you own Peleton equipment, this app provides a lot of great strength training and stretching workouts specific to runners. Use their guided runs for some encouragement, or work their massive library of strength training into your routine. It’s a great option for runners no matter what you’re doing.

JUST 6 WEEKS (free, paid subscription available, Apple/Android)

If you’ve ever wanted to get better at pushups, this app is a great one to download and use a few times a week. Through multiple sets with super low reps that increase every day that you use the app, it builds your pushup endurance over time. Without the subscription, you have access to the pushup challenge with ads. If you choose to pay for the subscription, it uses the same model for other exercises. It’s a great option for some bare-bones strength training.

There you have it! There are so many options out there for apps that support and influence your running journey, and I’m sure I didn’t even scratch the surface. Do some exploring of your own and I’m sure you’ll find some that meet your needs! Hopefully this list helps you get started. Happy Running!

Hannah Breedlove is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

orcas island 50k race report

Should I Buy Special Running Socks?

A common question among newer runners is whether they need to buy specialty running socks. When you’re already dropping hundreds of dollars on other gear like shoes, rollers, and hydration belts, you may think just any pair of socks will do. Not true! And this article seeks to show just how important it is to make sure you opt for those specialty running socks. 

orcas island 50k race report
Photo: Glenn Tachiyama

Material Matters

There is a reason why so much fuss is made over whether something is dri-fit or not. Just like how you’d rather not just wear a regular cotton t-shirt when you go for a run, you wouldn’t and shouldn’t do the same for your socks. While cotton t-shirts are known to cause some uncomfortable chafing, cotton socks aren’t exactly known for their breathability either. They are known for holding onto heat, friction, and moisture, all of which make your feet more susceptible to blisters. Getting specialty running socks not only keep your feet more comfortable, but they also help regulate temperature, wick moisture, and reduce blisters. Plus, the extra durability you get from specialty running socks make them a more economical choice over time. 

Depending on the brand of running socks you get, you can come across different materials that all work equally as well as one another. At that point, it all comes down to personal preference. The majority of running socks have some combination of synthetic fibers like polyester, acrylic, and nylon. These fibers are found in fabrics such as Coolmax and Drymax with a main selling point of being particularly good for sweaty and wet feet as they are very fast drying and pull moisture away from the foot. 

Another fabric that is also often found in running socks is wool, often in the form of Smartwool or Merino Wool socks. While it may not sound like it, these socks are also good and effective year-round. While you may seem put off to want to wear these during those hot summer runs, these socks are also moisture wicking, comfortable, and breathable. With Merino wool, they regulate temperature to both keep your feet cool in the summer and warm in the winter. With natural odor resistance, stinky feet become a thing of the past and they are even better for the environment than using petroleum-based synthetics.. Fleece-lined running socks also help provide a more comfortable winter running experience by trapping heat while still wicking away moisture.

Bonus “Feetures”

The materials of the sock and their subsequent benefits aren’t the only thing you get out of the added price, you also get benefits in terms of fit as well. While the material of the sock goes a long way in preventing blisters, there are also fit features that help prevent and alleviate blisters as well. These include seamless toes to prevent rubbing and bunching, separated toes for those prone to blisters in between their toes, and having socks with two layers, which allow any rubbing and friction to occur between the two layers as opposed to a single layer with the runner’s foot. Other models of socks will vent through mesh ventilation, which still protects high-wear areas while allowing socks to breathe where needed. 

Does Left Foot Right Foot really matter?

Have you ever wondered why some pairs of running socks list an “L” or an “R” on them to signify left and right? Despite contrary belief, it isn’t for the sake of delirious runners in the latter stages of a long, grueling event. It is since most running socks have an anatomical feet feature, meaning that those socks are designated for left and right feet to give a more personalized fit to better support each foot individually. Running socks also provide better support than regular athletic socks due to extra cushioning and advanced arch support. The cushioning is placed often at the toe and heel, protecting the underfoot, while the arch support, as suggested, protects the arch on top of the foot, using compression bands to improve fit and even help with preventing common major running injuries like plantar fasciitis. 

Compression is yet another benefit of specialty running socks! On the start line, you’ve likely come across runners wearing high, tight socks known as compression socks. While these tend to be more niche and take compression to the extreme, it is true that all specialty running socks have at least some degree of compression. On top of the snug fit preventing the socks from moving around, compression has also been found to aid in circulation as well.

To learn more, here is another good article from Running Warehouse that’s all about socks! 

Conclusion 

To summarize, the extra money spent on getting specialty running socks is well worth it. For the hundreds of dollars spent on running shoes, you need to have the right socks to go with them. While the cost seems steep initially, in the long-term specialty running socks are the more economical choice with their extra durability and benefits in terms of material and fit. The added comfort will have you going longer and stronger whether you’re out on the roads, exploring some trails, or when you hit up your local track.

brian comer running coach

Brian Comer is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Scat Belt GRIZ Gear Review with Coach Dandelion Dilluvio-Scott

Coach Dandelion reviews the Scat Belt GRIZ – Bear Spray Belt, as she typically runs in both Black Bear and Grizzly Bear country, and previously worked as an Interpretative Park Ranger in Yellowstone National Park. Going running in bear country? Check out Dandelion’s post about running safely in bear country first!

Typical Price: $44.95

Where to buy: https://scatbelt.com/

Best Use: Bear Country!

As a former Yellowstone Park Ranger I am extremely bear aware. The Scat Belt GRIZ is the perfect solution for runners traveling through areas inhabited by bears (especially grizzlies) who need a way to both comfortably carry and easily deploy bear spray. With a cell phone holder and zipper compartment that can fit a key and a gel or two, it can easily function as a carry all option while on a short run with a handheld. It can also be worn comfortably in conjunction with a running vest during longer training days or races.

Sizing: True to size

Comparison to Other Brands

I have also tried the Counter Assault Trailrunner Neoprene Bear Spray Holster. This item allows the runner to carry and deploy bear spray easily from a waist belt much like the Scat Belt. However, I found that even the smallest size of the Counter Assault Holster was too big for me. This resulted in the belt and spray bouncing as I ran which is rather annoying.

The Scat Belt GRIZ in size SM/MD fits snugly and securely around my waist with no bounce.

Additionally, the Counter Assault Holster has rougher fabric which, when combined with the bounce, caused chaffing. The Scat Belt does not have super plush fabric. However, it is still comfortable and does not cause chaffing even when I’m running in a sports bra or crop top.

Finally, the Counter Assault Holster does not include any additional features for carrying essentials. It only holds bear spray.

Durability

The Scat Belt GRIZ is a fairly new item product and upgrade from the original “CUB” version which I never owned. So far it has held up well! The product appears to be durable and I suspect it will last years. It also carries a lifetime warranty.

Changes for the next model

The phone holster is a bit tight for my phone and I have to wrestle it out. It would be great if I could deploy my phone as quickly as I could deploy my bear spray from this belt! However, I should also note that I have a larger phone with a substantial case. I think a second model of the Scat Belt that includes a bottle holder along with a larger zipper compartment for carrying extra nutrition might be a wonderful addition to the Scat Belt lineup. Having a minimalist and more substantial bear spray belt carry option would be great!

The True Test

I have and will continue to recommend this product to to friends and family who travel though areas populated by bears!

Keeping it Honest

I paid full price for this gear and have no affiliate links at this time.

Dandelion Dilluvio-Scott is a running coach with Team RunRun. To learn more about her or to work with her, check out her coaching page.

flagstaff running coach

Why Runners Need Sunglasses

Spring has sprung in the northern hemisphere, the days are growing longer, and strings of bright sunny days are on the horizon! There are numerous reasons that running hard in the sun can lead to heat related struggles, but what about light related struggles? Sure you look cool ripping laps around the track in aviator sunglasses, but the shades might be serving a practical purpose related to running performance too. In this article, Team RunRun discusses why runners need sunglasses to improve running performance on sunny days and how to choose the best pair.

Facial Expressions, Looking Good and Exertion

If you have ever paid attention to others working out, you may have noticed that you can often see how hard they are working by the look on their face. We often associate frowning or grimacing with pushing hard, while we usually assume that people who have a relaxed facial expression are feeling good and taking it easy. This perception was supported in a 2014 research study that found that an increase in facial muscle activity through frowning and jaw clenching was associated with an increase in heart rate, perceived exertion, and quadriceps muscle activity while cycling. When squinting due to bright light, like being outside on a sunny spring or summer day, the facial muscle engagement involves some of the same muscles that produce frowning and jaw clenching. So when running and walking outside on a sunny day, it is possible that if you are squinting, it might make you feel like you are working harder than you would like to be! The best way to keep your face relaxed when running in the sun is with a great pair of sunglasses.

flagstaff running coach
Coach Georgia Porter cruising on the roads

Sunglasses Solution

Now that we know why runners need sunglasses to improve performance, how do we decide which glasses will work best?  Things to look for in a good pair of running shades are ones that don’t have lenses so dark that they obstruct clear vision and ones that stay on your face when running and sweating. My personal favorites are the Goodr glasses! These polarized sunglasses that don’t bounce or slip come in a wide variety of color combinations and styles that will help you look as awesome as you feel when you are blazing down the trail in the sun. At just $25-35, depending on which style you get, it is affordable to have multiple pairs of stylish high quality sunglasses that could also enhance your workout experience by reducing the squint. 

Another great option for sweet shades that have a shatterproof and scratch resistant lens, and come with a similar price point are Tifosi sunglasses. The Tifosi Swank model is a favorite of TRR co-founder Julie Urbanski! 

Other companies that make some amazing running sunglasses that will keep the squint away for a cool relaxed look while crushing your run in the sun include Julbo, Oakley, Roka, and Smith. While these shades carry a higher end price tag in about the $120-250 range, some advantages may be found in the durability and visual quality. More expensive lenses typically have the polarization coating manufactured into the lens rather than applied to the exterior of the lens, which reduces the likelihood of distortion, scratches, and warping. Most of the more expensive sunglasses come with numerous options for customization and prescription lenses as well; however, prescription lenses are also available with a few models from Tifosi! 

Although the higher end sunglasses usually utilize higher quality materials in their construction, the durability of sunglasses is largely dependent on how rough you are on them! If you are someone who is prone to breaking or losing your sunglasses, a less expensive pair that still has awesome functionality might be something to consider!

Conclusion

Some days will be harder than others when you are out exercising in the sun. However, that effort does not need to be amplified by squinting. A Goodr pair of sunglasses (or one of the many other fantastic options) will definitely make you look great and might just make you feel great too! And of course, even though we know why runners need sunglasses on those sunny training days, nothing beats good consistent training! But squinting less and feeling more relaxed are small ways to make the bigger experience all the better so you can continue to improve as a runner! 

Maxx Antush is a coach with Team RunRun. To learn more about him or to work with Coach Maxx, check out his coaching page.

denver running coach

What is a “Neutral” Running Shoe?

There is never a time that running shoes are not a hot topic, afterall, there are basically a gazillion different shoes that seem to be updating and evolving almost daily! Most of these shoes can be categorized as a “stability” shoe or a “neutral” shoe, which can be important when trying to determine which running shoe is going to be the right fit for you. In a previous post on stability shoes, we discussed some basic foot mechanics, the various technologies that make a stability shoe so stabilizing, and how to determine if a stability shoe might be the best choice for you. In this post, Team RunRun will discuss what a neutral shoe is and how to determine if this category of shoe is right for your running!

Normal Pronation and Neutral Shoes

The phrase “neutral shoes” often gets confused with “neutral colored shoes”, leaving many runners aghast by the vibrant colors that many running shoes come in! Neutral shoes are generally for runners who’s feet and ankles go through a normal pronation pattern when running. A quick overview of normal pronation (comprehensive explanation in ‘What is a “Stability” Running Shoe’) is that it’s the natural shock absorption and push-off motion of the foot and ankle rolling inward upon ground impact and toeing off the ground using all toes with the sole of the foot facing backward. 

The goal of a neutral shoe for a runner with normal pronation is to provide cushioning for the foot and to allow the foot and ankle to follow its natural mechanical pathway. Because of this goal, the identifying feature of a neutral shoe is that it does not have any features that are designed to influence or alter the natural motion of the foot. A neutral shoe has an even density of midsole foam and rubber on both the medial (towards the middle) and lateral (towards the outside) portion of the shoe.

With none of the stabilizing technologies that are present in a stability shoe (medial posting, GuideRails, etc.), the primary characteristic that differentiates neutral running shoes from each other is level of cushioning. Some lighter cushion neutral shoes that often make a runner feel like ripping a fast workout might be the New Balance Fresh Foam Tempo, Brooks Launch 8, or Hoka Rincon 2. A more traditional weight and cushioned daily trainer in the neutral category would be shoes like the Asics Gel-Cumulus 22, Brooks Ghost 13, Saucony Ride 13, or New Balance Fresh Foam 880v11. For runners who enjoy the plush cushioning that feels like having marshmallows strapped to the bottom of your feet, a few example shoes would be the Hoka Bondi 7, Asics Gel-Nimbus 23, Saucony Triumph 18, or the New Balance Fresh Foam 1080v11. Generally, the differences a runner notices between neutral shoes is how well the cushioning level aligns with their individual preference and how well the shoe fits the shape of their foot. 

denver running coach
Coach Liz Crain

How do I Know if I Should be in a Neutral Shoe?

Here are a couple different methods for determining if you might be a runner who will excel in a neutral running shoe:

  • Shoe wear pattern– Have a look at the sole of your current running shoes; the primary wear will be right in the middle of your shoe.
  • Shoe tilt- Set a pair of shoes or boots that you have been wearing regularly for several months on a flat surface with the heel facing you. If the shoes are not tilting at all or have a mild tilt toward the outer heel, then you might have a neutral gait pattern. 
  • Have a running shoe expert watch you run or walk- The staff at a specialty running store, like Fairhaven Runners and Walkers in Bellingham, WA, are trained to analyze your gait pattern and help you find the best running shoes to compliment and support your running mechanics. 
  • Past experience- If you are someone who has regularly ran in any random pair of shoes without a history of injury, not only are you lucky, but you might also have a neutral gait pattern that doesn’t require stabilizing features to keep your joints moving in proper alignment.
  • Podiatrist or Physical Therapist- Many runners who are experiencing lower extremity injury problems might seek professional medical help from a podiatrist or physical therapist. These healthcare professionals may prescribe specific footwear based on their diagnosis of your biomechanical needs.

Conclusion

Getting good running shoes is like flossing your teeth; it’s something that everyone should do (and not everyone does)! Now that you are equipped with the knowledge of foot mechanics and shoe specifics for both neutral and stability running shoes, you can run into your local specialty running store with confidence!

Maxx Antush is a coach with Team RunRun. To learn more about him or to work with Coach Maxx, check out his coaching page.