Much Ado About Running

OUCH #1

2008-10-06T16:14:00.000-07:00

So a friend of mine who is an outstanding masters runner was training for the Western States 100 about 6 or 7 years ago. They have a Memorial weekend training "camp" where you can go and run parts of the course each day. So he is cruising along and takes a fall. Along the trail they had cut some large saplings (a couple of inches in diameter) but left the stumps sticking up.

Can you see where this is going?

He falls on the stumps and puts one through his quadricep muscle. OUCH!!! The people with him help him and get him to the hospital. The doctor comes in and while he is working on my friend, the doctor is griping how much he hates the Western States 100 and the runners because he tried to deny them access on part of the trail that crosses the corner of his land but couldn't do it because of the historic nature of the race (or something like that). So the whole time my friend is wondering if this doctor was going to give 100% to him. Fortunately, the DR did.
With the help of a great sports massage therapist (Tony Gilbert, if you are ever in the Bay Area this is the guy to see. He is in San Mateo and his company is Athletes Edge.) he was able to eliminate pretty much all of the scar tissue. When he first saw Tony, the wounded area was this large, hard lump. When he was done, you couldn't even feel any scar tissue.

Then in 2002 (@52 years old) he won a trail marathon that he had won 20 years earlier in almost the exact same time.

Sad news..

2008-08-04T20:29:00.000-07:00

Runner's Feet in Burlingame is closing :( It was an institution on the SF Peninsula for nearly 30 years. I started shopping there in 1982 and worked there from 1996 - 2006. One of the last of the old time shops. It will be missed. Shaun (the owner) did open another store in Turlock (about a 1 1/2 - 2 hour drive from SF) so the name lives on. She has had RF since 1990 but the commute has been too much the last couple of years.
Even though I am in Kennewick WA now, I think of the store often and definitely miss it.

Good Night Mrs. Calabash, wherever you are!

SHOUT OUT...

2008-08-04T20:22:00.001-07:00

I just want to give a couple of shout outs to former Runners' Feet employees and outstanding young ladies.

LG just won the SF Marathon in a time of 2:52!!! It isn't exactly a flat course. I have known her since she was an outstanding high schooler. Awesome job!!!! I am very proud of you.

JWO just had her first sub 5 hour 1/2 ironman at Vineman. Very cool. We actually ran for the same high school and even had the same coach (even though I am about 20 years older than her). Keep up the great blog, very entertaining and VERY revealing. Stay fierce!

Reality Check

2008-07-31T16:16:00.000-07:00

First off, I can't believe it has been almost a year since my last post. I know I promised to teach how to read wear patterns but I am going to do that later.

The motivation behind this post is a friend of mine who is (was) training for her first marathon and ended up with a stress fracture in her foot (you know who you are!). The marathon is in October. She was on a plan that was about six months long.

She still wants to be able to do the 1/2 marathon. My advice: DON'T!!!! You are probably going to do more harm than good. Your feet are more important than a marathon. OK, now I have made it public!

Unless your income is based on running races, there is absolutely no reason to hurry things along. There are always other races. I used to get this a lot in the running shop. You wouldn't believe what people would do to there bodies just to do a "race". That's an idea for another post. I will do one on some of the best injuries I have seen!

My tip on first marathons: If you have a consistent 20 miles a week (or more) base then choose a marathon roughly 6 months out. If you do not run much (or at all), pick one 1 year out. Give yourself 6 months to build to a consistent 20 - 25 miles a week. Then do a six month, marathon specific training program. I know it sounds conservative, but it is better than an injury. You will also enjoy everything more, and stay a "runner" longer. I have seen too many people force their way through that first one and basically give up running because while the finishing high was great, everything else was horrible.

OK I am getting off my soap box now. Until next time:

KEEP ON TRUCKIN'

You're such a Heel

2007-08-26T10:57:00.000-07:00

A lot of people come in a tell me they supinate. Supinators are pretty rare. When I ask how they know that they point to the heel of their shoes and show me the outer heel wear. Generally, if you wear out the outer heel of your shoe it means you are human!!! When the foot strikes it is supinated so you hit on the outside. That is why they angle the "crash pad" on the heels of shoes. Supinators generally hit way up on the midsole or forefoot. They usually show little to no heel wear (the heel wear they have is usually from walk in the shoe).

What's a supinator, you ask? Supinators (and underpronators) feet tend to be VERY rigid so when the foot strikes the ground it does not pronate (or not much). They stike on the outside of the foot (usually near the forefoot) and stay out there. They need shoes with a lot of cushioning and as curved a last as they can get (more curve, more pronation, all things being equal). With such rigid feet, they do not naturally cushion as well as someone with pronation. It is very rare to see a supinator. Most people who are "supinators" are actually underpronators. An underpronator has some pronation, just not enough (you fit both of them in the same type of shoes). I only see a few true supinators a year.

My next post will be about how to "read" your wear pattern.

See ya soon!

Just like Christmas...

2007-05-14T19:49:00.000-07:00

Wow, it's been a while! The weather has been great and so has the running and mt biking!

I got a new toy...the Garmin Forerunner 205.

I went with the 205 because I didn't need the heart rate monitor that the 305 has. What is a Garmin 205 you ask?

The 205 is a wrist watch size (albeit a large one) GPS unit. It gives you distance, speed, elevation, % of incline, and more things I will never use! You can mark points and navigate back to them (it does not have the mapping capabilities of the regular hand held GPS units).

If you are not familiar with GPS, basically there are a bunch of satellites circling the Earth and the GPS unit communicates with them to to find where you are. As you move the spot your signal is coming from changes and it records those changes. That is a VERY simplified version but the important thing is it WORKS!!!

What I especially like is you do not have to calibrate it, no foot pods, it does not matter what you are doing (walk, run, bike, kayak, flap your arms real hard and fly like a bird). They are really nice for tri's, just hit the lap button for the next leg! The info in cycling mode is different than running (for some reason runners want to know the % incline and I guess cyclists don't) but you always get speed and distance.

If you want the heart rate monitor, spend the extra $100 and get the 305. BTW, the 205/305 are nicer than the 101/201/301 that are still around. You do not lose the signal as easy (trees, heavy overcast, and buildings can interfere with the signal). Of course, here in the desert that is Eastern Washington there are few trees, fewer tall buildings and abundant sun shine!

I give this 4 out of 5 toes!

It's not my cross to bear...

2007-02-23T17:34:00.000-08:00

So today there are snow flurries on Badger Mountain! Wow, it was nearly 70 two weeks ago. Oh well, time to break out the warm stuff again.

I have been mountain biking the last couple of weeks (we have some great single track). I like riding a lot before I start a speed work cycle for running. It really strengthens the legs without all the pounding and helps with upper body and core strength.

Cross training is very important for all runners. Choose activities that do not use the muscles the same as running. I like to choose activities that do not have the impact. Generally, swimming and cycling are excellent for runners because they really build the cardio system. Another favorite (of mine) is rock climbing (in or outdoors). You develop incredible core and upper body strength. It also can help with flexibility. Just make sure you supplement it with some light weights. Focus on the pushing muscles.

Also, try and cycle in and out of different running workouts. I like to use an eight week cycle. First I increase my long run for eight weeks. Then I cut the long run back to (about ) 50% of what it is and begin an eight week cycle of tempo work. At the end of that cycle I stop the tempo and do eight weeks of interval work. Then back to long run cycle. Of course you need to tailor it to any races you may be doing, etc. But overall it works well. A tip: If I have a big race (5K or 10K) coming up I will tailor the work out so the race comes at the end of the interval cycle.

One more race tip: If you are doing a shorter race (about 12K or less) try this taper week: Every day do a 1 mile warmup and cooldown. Do 400 meters/ 440 yds (one lap at the track) at 5-10 seconds faster than race pace and do a 1/2 lap recovery. Mon-5 intervals (yes I know this is not technically the correct use of the term "intervals" but it is how it is commonly used) Tues-4 ints, Wed-3 ints, Thurs-2 ints and Fri-1 int. If your race is on Sunday, you can rest on Wed and shift everything one day so you do the last workout on Sat. I really like this taper week. You feel really rested and fast. If by Wed or Thurs you are feeling tired, take a day off.

Well get out there!

Livin' and Dyin' in 3/4 Time

2007-02-15T16:09:00.000-08:00

It is in the 50's!!! Well I am going to go out and enjoy the warmth. I saw a bunch of male robins yesterday and that means SPRING! (for those of you in the midwest and northeast, sorry). We are having some serious wind but it will help dry the trails. They should be in great shape in a couple of days.

There is a park called Badger Mountain. They just put in a new trail last summer. It is really nice. About 2.5 miles long and about 1000 ft climb. The trail is single track and has gravel on the entire trail. It goes to the top of Badger Mountain and you have awesome 360 degree views of the Columbia Basin. I think I will head up in the next day or two. The old calves haven't had much of a workout this winter.

With the weather getting better do not forget sunscreen! Your skin is sensitive (if you haven't been in the sun much because of winter) and even a sunny day in the 50's can give you a nice burn. My favorite is Kinesys. The spray is awesome for arms, legs and back of the neck. You just spray and leave it. NO RUBBING! The lotion (I use it on my face) works very well but is a bit thick. I never feel like I have a good application, but when I get home no burning. For my face I have also had great luck with good ole Coppertone Sport. Goes on well, doesn't sting the eyes and smells like the summers of my youth!
Well off I go, see ya!

Run, Hide, DO NOT LOOK!!!

2007-01-14T20:34:00.000-08:00

Well, shoe review season is soon approaching. Oh boy!!!

In the good ol' days there was one review a year by Runners' World and Running Times. We use to dread when that April issue arrived because the calls would start and people would show up, magazine in tow. What is interesting is now that they do 4 or 5 a year the effect has decreased. It is rare to get a call about a shoe in the review or have customers bring the rags in.

The problem with the reviews is they are not always very accurate. Sometimes they do not even put the shoe in the right catagory! Runners World is the worse because now they use a machine to test the cushioning and stability. I have seen the results of that machine over the years (the company kept trying to get us to buy one) and it is insanely inaccurate. This is why a moderate stability shoe from New Balance (766) was named best motion control shoe by RW. Even when New Balance and many others contacted them the reply was "the machine said it was an MC shoe, so it is" ok that isn't an exact quote but it is accurate :) They are trying to quantify humans. It doesn't work in Economics and it doesn't work with running shoes.

The other problem is they give the shoes to "everyday" people and give us thier opinions (usually the nicest ones). The problem is you need to try on a lot of shoes to be able to compare the different aspects of similar shoes (and even then it can be tough). I cannot tell you how many times someone has said this shoe feels stable when it is not. I can go on but hopefully you get the point.

Now the rankings! Of the many shoe reviews out there (I think Cat magazine does running shoe reviews now :) , let me rank the majors from worst to best.

1) (worst) Outside Magazine - they aren't even sure what kind of shoe they have. As long as it is expensive and flashy they call it the best.

2) Consumer Reports - everyone thinks they get their results on clay tablets from the mountain top. One year they had a pure cushion shoe as #1 and a motion control shoe as #2. So I had to spend a lot of my time with people who wanted to try #1 or #2 and explain that they are made for the opposite type of feet. "But it says in Consumer Reports...". AAAARRRGGG! (where's me parrot!)

3) Runners World - they just ought to know better!!! You what? The more I think of it, the more I think they are the worst because they ought to know better!

4) Trail Runner - they do not give a lot of info. But I do like that they include most of the companies that do trail running shoes (even the obscure companies)

5) Running Times - most of the time in the ballpark. The quick comparison chart and definitions are good.

6) The guy (his name escapes me) who does the shoe reviews for the US Track and Field mags. The main reason I like his is the definitions page. It tells you what all of the companies proprietary technologies are. He usually does a good job on the shoes.

Well that's it. I am suspicious of any reviews I read about anything now! After knowing how silly the running reviews are I can't believe they are alone.

Oh yeah. If you want to know what it is like to be in "the biz", read JD Denton's column (ShoeGuy) in Running Times. Ever since he stopped being in charge of the reviews, he has really been able to open up (in public) and let's you know what us shoe gurus (someone called me that last night at REI and I kind of like it) lives are like. He owns the Fleet Feet in Davis CA, and has been around in the industry longer than he probably would like to admit! He gives a great insider view of our world.

Well enough is enough! The morning lows are warming up to around 12 degrees (2 days ago it was 3!) so I am going to hit the cross country machine in the garage. Yes, I am going to keep complaining about the cold!

Ciao

BRRRRRRRRRR!!!!

2007-01-05T09:02:00.000-08:00

Well there is one thing I miss about sunny California! The weather! We visited in December and the weathermen kept talking about how cold it was going to be. It was going to be in the 40's! At that point, we had not seen the 40's (as a high) since November!
I like to run in the morning, but when it is 20-25 degrees (or colder!) I just can't get motivated. Now I understand why Asics sells windproof briefs.
When you begin sweating it freezes on you hat! So what to do? Smartwool (or similar) socks, a windproof jacket, tights and a beanie style hat. I also found that trail shoes help if your feet are getting cold (not the real breathable, but water resistant/proof styles). My favorite shoe is the Brooks Adrenaline. The make a "trail" version. Same midsole but water resistant upper and a little bit more tread. It works perfect on these really cold days.
I am planning on doing a mountain bike dualthalon (run/bike/run) in early April so I have to get out and run. I have been using a X Country machine and an exercise bike.
I WILL NOT USE A TREADMILL! I have some strange mental block about them. I can only survive, maybe ten minutes on one. It takes all my mental strength to do it!
Well enough whining! I will leave all my Nor Cal friends to bask in the warmth while I try and find someone who sells windproof underwear!

MIlton Friedman RIP

2006-11-16T10:11:00.000-08:00

I just heard on the news that economist Milton Friedman has passed away. He is one of the people who is responsible for my love of economics and freedom.

Godspeed "Uncle Miltie"

RE you I ...

2006-11-13T19:35:00.000-08:00

I just started working part time at my local REI. They have medical benefits for part timers (I am paying a boat load of money every month with 4 of us ) + great discounts for employees. In case you do not know who REI is, they are the largest outdoor retailer (and member owned CO OP) in the nation. I did a brief stint in 1995 with them, so I am familiar with them. It is fun helping customers again (sort of a sickness of mine).
In running shoes, we carry just trail running shoes and some clothing. Of course the outdoor clothing crosses over very well. I always tried to teach people that all of this "technical" wear is basically the same. Sure there are some sport specific features (mostly on jackets) but the base layers are essentially the same. Just because it says Patagonia or Mountain Hardware, does not mean you can't run in it. Just because it says Brooks or Mizuno doesn't mean you can't ski in it! You would be surprised when someone would be at Runners' Feet looking at running "thermals", I would mention you can ski or hike in them, the look of surprise that they can be used for anything but running. The stuff is expensive, so you might as well use it for as many things as possible!

Who can it be now...

2006-10-02T13:28:00.000-07:00

For those of you who have been wondering "what happened?" (ok both of you, Hi Mom).
I have had some big changes the last couple of months.

First, I am no longer working at the Runners' Feet. I left at the end of April. Why, you ask? I now have 2 kids and wanted to get them out of the insanity that is the Bay Area. So we loaded up the truck and moved to Kennewick, Washington. It is in eastern WA and has been a great change. The entire "metropolitan" area is about 150,000. I did a brief post about the area a while ago. I don't want to tell you more (at this time) because I don't want a bunch of Californians moving here and ruining it!!! :)

Second, my intention was to open a shop here (there were none). Three weeks after moving here a shop opened! It is the second store by a guy who owns a very well known shop in Spokane. I am not sure this area can support two shops (or even one!). I went in and introduced myself to the manager. His name is Scott also. I told I would see how his shop does. If it does well I will open up (ha,ha). He laughed uncomfortably.

So what am I doing now?

Gotta go, but I will be back consistently. I can share more now that I am out of the "biz". I had to hold my tongue because a lot of my former reps read this.
Take it easy!

Galloway Visit

2006-05-15T11:26:00.000-07:00

Well we had the opportunity to have a legend at the store: Jeff Galloway. Jeff ran for the USA in the Olympics and throughout the 70's was one of the top runners in the world. Anyone who has done the run/walk method of marathoning has used his baby.
I had been trying to get him to the store for about a year and a half but we (my Mizuno rep and me) couldn't figure out a date. Finally the opportunity arose. Jeff would be at Big Sur in April. He would be flying in near us and could give us an afternoon. So after a lot of work, he showed up!
Jeff is one of the nicest guy's you would want to meet! He definitely has that quite, friendly southern gentleman (he's from Georgia) way about him. We arranged for him to have a running school (held at a local coffee shop, Il Piccolo, BTW the best coffee on the peninsula). Then right after he was coming for a meet and greet at the store. We had a nice turn out.
Jeff was great! He attended to each person as if they were the only person in the room. He made sure all your questions were answered. Just a really good guy.
If you ever get a chance to meet or attend his running school, DO IT! Think you'll like it.

http:///www.jeffgalloway.com/

Due To Popular Demand....

2006-04-25T21:28:00.000-07:00

Sorry, I have been very busy. This Thursday (April 27) we are having Jeff Galloway at the store for a meet and greet. Jeff is one of the running legends having been in the Olympics and being responsible for millions getting through a marathon. His "Book on Running" is one of (if not the) best selling book about running. He started the run/walk program that so many use to finish marathons. I have been giving a lot of off site clinics (did two today!).

I just got over a serious bout of bronchitis. They thought it was pnemonia! The doctor was a little surprised I had ran that morning (six miles, actually felt great during the run). So I am just getting to run again.

About shoes: Saucony is coming out with a new Stabil MC for fall. Felt really good. I'll give more details later (i think that's called a teaser!).

Until then I will leave you with my favorite piece of advice: "Think like a fish, no matter how weird it gets"!

Achieve New Balance

2006-03-13T21:27:00.000-08:00

New New Balance (awkward huh?) for fall 2006. Not a lot!

The two big deals are the 1222 and the 767.

The 1222 is the expensive stability trainer that NB makes to compete with the formidable Asics Kayano. NB removed the Rollbar (only true motion control shoes will have Rollbar) and extended (and beefed up) the Stability Web. They also elongated the medial (inside) side of the heel. All things being equal, a wider base is more stable. That is why they elongate (widen) the heel. The shoe seems to be about the same stability.

They put the Abzorb in the forefoot on top of the midsole. They have found it lasts longer and works better on top than on the bottom.

When I compared it to the Kayano, the 1222 felt better to my feet! That is quite an accomplishment. It comes out in June.

Also to compete with the Kayano, they raised the price to $135. Just like the Kayano!

The 767 also feels really good. I did an early preview a while back and it still feels great. This is the shoe designed to go after the 800lbs gorilla of running: The 2000 series (currently 2110) by Asics.

They widened the heel (medially), added Lightening Dri to the liner (better wicking) and are using the Acteva midsole (top of the line). It comes out in July.

It really feels great!

Besides some silly Nike knock offs (they even look like they have airbags!) that's it.

April Anne: the 606 is staying the same (yes I know you're an Asics girl now). Try the 767, you might like it.

A Cry For Help...

2006-03-01T07:46:00.000-08:00

Have you ever dreamed of working with your passion? Here's your chance! If you live on the SF Peninsula and are enthusiastic, love people and love running, Runners' Feet is looking for permanent part time help. We are looking for someone to work a couple of days a week and Saturdays are a must. We are not open evenings or Sundays. It could lead to full time for the right person (heck for the right person it could start full time). If you are interested give us a call at (650) 343-4242 . You can also come by or mail a resume to Runners' Feet, 1024 Oak Grove Ave, Burlingame CA 94010.

Oh yeah, pay depends on experience!

Don Knotts RIP

2006-02-25T18:33:00.000-08:00

I just want to remember the actor Don Knotts. Barney Fife was one of the funniest characters ever! Mr. Knotts was just flat out funny. So next time you see an old Mayberry RFD (heck even a Three's Company) raise a toast to the funny man! He brought this 42 year old years of laughter. Godspeed.

Les Miz...

2006-02-23T22:41:00.000-08:00

What's new for fall with Mizuno? Not a lot!.

The Alchemy is getting a new more breathable upper.

The Precision is the only shoe having any major work. They are using smooth ride technology in the heel. The base is being widened and they are adding small Pebax rails for a little extra torsional rigidity. By widening the base and adding the rails it increases the stabilty without making the shoe firmer or posting it. Don't worry, it isn't a stabilty shoe. It will stay light and flexible! The upper is very breathable. The claimed weight (remember they use the lightest one) for men's 9 is 9.9 oz (women's 7 is 8.4 oz).

Outside of some color updates that's it.

Oh, wait! For you women into cross country, they are introducing a new x-country flat just for the girls. It is called the Kaze 2 (same name as the men's) but it will be the first time they built a women's specific model. Not only does it use a women's last, but it is prettier!

Thank you and have a pleasant ...

Early Runnin'

2006-02-22T07:11:00.000-08:00

I've been up since 2:30 am. Decided to run at 4:45 am. It was really peaceful. The temp was low 40's. The only other people out were the newspaper delivery people. I really like early am runs. Normally I run around 6am. On Wednsday I ran at 1:30 pm and felt really slugish. It always happens! I know if i am running in the afternoon, it will be a struggle. Evenings are better. It must be my low energy time. Well back to my coffee. See ya soon!

Asics Fall '06

2006-02-07T21:46:00.000-08:00

Nothing major here but a few updates worth mentioning.

The Nimbus will be changing in June (that's when our Fall begins) They are going to a Solyte midsole and are pulling in the toe. The shoe will be lighter. The fit will be going back to the Nimbus VI (i.e. much narrower). "But I like the current fit" you say? Not to worry, they are adding a wide width. Trying to make everyone happy! They will be available to Gold Accounts in May.

The Empire is getting a Solyte midsole.

They are lightening the Speedstar II. At 8.9 oz for men's 9, they are claiming this to be Asics lightest full trainer ever! It is for someone with a very neutral foot. It wouldn't hurt to be very light also! Most will use this for a race shoe.

Speaking of racers the Gel Magic is going away. It is being replaced by the Gel Ohana. It uses Solyte and gel in the heel. It comes in at 7.8oz (men's 9). It has a thinner midsole and a wider toe box. The forefoot is a little bit stiffer because it uses a more traditional outersole.

Most of the other changes are to the color or aren't anything major.

A New Life...

2006-02-05T08:31:00.000-08:00

Well this was supposed to be about Asics shoes but instead it is about Leela. Leela you ask? Leela is my brand new, beautiful baby girl. She was born yesterday (Feb 4). She was a couple of weeks early but is doing fine. This is our second (Kirten is my almost 4 year old boy). So the Asics' post will be coming soon.

PS For the next year or two, I cannot be held responsible for typos, odd grammer or rambling. Thank you.

Brook's Fall '06 MOGO

2006-01-31T21:20:00.000-08:00

Howdy,

What does Brooks have in store for you? MOGO! Mogo is a new midsole material that is designed to feel cushy right from the start and stay that way. They had 3rd party tests show that MoGo is 40% more cushioned, 22% more energy return, and 33% less fatigue than Substance 257 (their current midsole material). The two shoes that will have it are the Trance 6 and the Beast/Ariel.

The Trance 6 will have the MoGo midsole. It will also have X-Static in the upper and sock liner. X-Static has silver (yes, the metal) imbedded in the fibers. It is antimicrobial (i.e. less stink) and it helps regulate temperatures in the shoe to provide an even temperature throughout the shoe. The shoe felt pretty good for the brief run I had on it. The real proof will be when we can get one to put some miles on to see if MoGo works or if it is NoGo (sorry couldn't resist:)

When the Beast/Ariel are changing it sends a shiver down my spine. These are very popular and I don't want them messed up! These have MoGo and X-Static like the Trance. It felt lighter But still solid. The new look is definitely better (especially the new grey and black in the men's). Again 1st impression, they didn't seem to mess it up, but the jury is still out on MoGo.

Next up is the Vapor 7. This may be the sleeper in the line! It is basically the 3rd generation of the Adrenaline! Only it is 80 bucks. If you want a great no bells and whistles, stability trainer, check this one out. I am going to grab a pair and if it works as well it felt I am going to change from the Adrenaline GTS (which has been my favorite shoe for a number of years, I just haven't been as happy with the latest version!)

The Dyad 4 is much improved. I always thought it was too narrow for the flatter profile foot it was designed for. The widths help also. This new one fit nice and doesn't look so fuddy duddy. The main change in the shoe is the upper and they added X-Static to the footbed. So I am happy with this one.

The Cascadia has a new upper. It uses their Element wicking fibers and seamless construction to prevent blisters. The outsole is their Green HPR. Green HPR is enviromentally sounder outersole material. It is not petroleum based and is very sticky. If you do much road running it will probably break down quicker. It still feels very good, even if it looks strange (at least in the non-grey colors).

The Adrenaline ASR is being updated with the Adrenaline 6 (current midsole). It is also using the Green HPR. It feels great! I like the fit better. It felt like it has a bit more volume in the forefoot and the softer outsole felt really good.

The rest of the line is color updates or no changes. If have any questions on a particular model, ASK! I let you know.

The Coming Months..

2006-01-04T09:00:00.000-08:00

Whew, the Christmas season is over. I'l be here more often. I have seen a number of reps for fall 06 and will let you know what's up. We are now in the rep season, so a lot of new stuff heading our way.
Winter hit us in Nor Cal in a big way so I have had a chance to test some new rain gear. I'll fill you in later.

Happy New Year!!!

2005-12-05T15:41:00.000-08:00

Testing 1 2 3

2005-12-03T05:21:00.000-08:00

About New Balance part 2

I did get to try the 767 (due out in fall). It replaces the 766 (go figure). It looked and felt great! The shoe has a very nice ride and feels much light and smoother than the 766. This should be a nice shoe for the person who needs stability. Let's hope the production models are as good as the sample.
You know, I tried another shoe and the number slips my mind. It may be the 755 or 756. Sorry, it is 5:30 am and I have been up since 3:30am and the brain is fading. Anyway, it felt really good. They eliminated the overlays in the forefoot. It has a nice cushion ride. It is a shoe for the neutral runner.
If NB keeps going in the direction they are, they may return to their former glory in running shops!
Take care all.

2005-12-03T05:13:00.000-08:00

So I have a couple more Fall 06 vendors coming. I will give a more detailed update on the clothing trends after I see them. The New Balance clothing was "interesting". Very different. The colors were almost earth tone. I am going to reserve judgment until I see a couple of other brands.
About New Balance. They really should stop trying to be young and hip. Just make a good product. They are very popular with older customers (over 30). While some of their stuff is popular with younger people, their bread and butter is the over 30 set. It reminds me of seeing a 50+ year old dressing like Brittany Spears. Might be ok, but not quite right. It's ok to act your age! Trust me, at my age I know!

2005-11-17T12:39:00.000-08:00

Just saw my first vendor for fall 06. I will give more details later. I have been especially busy this fall ( a good problem to have!). Usually October and November are our slowest months, but not this year. By the way, the weather here in sunny Nor Cal has been clear and in the low 70's. To all my eastern and northern brethren: SORRY ha ha ha ha ha ha ha ha ha ha ha ha ha ha .
Take care.

2005-10-13T23:06:00.000-07:00

When to see the running shop people...

I helped a customer a couple of years ago who was having some problems with her running. She didn't feel as strong as before and seem to be getting slower (over the past couple of months). I fitted her in new shoes (her old shoes were a couple of years old). We discussed biomechanics and injuries. It was a typical fit session. She had set up a Dr's appointment for later that day for a physical. Around 4 that afternoon she comes back in to talk with me about her Dr visit. The Dr. checked her blood pressure and pulse. Her BP was through the roof and her resting heart rate was 120 bpm! He arranged for her to go immediately to a cardiologist at our local hospital. He told her not to even go home! So why was she here? She trusted my "medical" opinion more than the Dr's! SCARY! I told her to leave NOW and get to the cardiologist. If I had told her to go home, have a glass of wine and chill, she would have! I don't know the outcome but hope the best. This is an example of when NOT to go to the running shop.

Need new shoes? Training or race info? These are examples of when TO go to the running shop.

2005-10-13T07:11:00.000-07:00

Plantar Fasci-whatis???

Plantar fasciitis is the number one injury that is happening to runners (as well as everyone else).
Here are some facts and helpful tips.

Let me begin, I am not a doctor (though I did play one on tv:). If you suspect you have any health problems consult your physician.

PF affects the plantar fascia. The plantar fascia is the fibrous material that runs from the ball of the foot to the heel. It forms the long arch of the foot. It supports and stabilizes the foot when running. Biomechanical problems, overuse, or incorrect shoes can cause the plantar to be injured.

People with overly flexible or overly rigid feet are especially prone to the problem. In helping 4 or 5 people a day, I have also found that Europe is a major cause of PF. What? People go to Europe and wear dress shoes (don't want to look like an American tourist) and spend a lot more time walking and standing.

Symptoms: You feel a little pain under the heel, but it loosens up as you move around. It progressively gets worse. The pain is especially bad in the AM, after you wake up. Pretty soon the pain starts hurting more and more (especially after sitting for a while). Now it affects your every day life! What to do? See a doctor? Nope I am going to talk to the guy at the running shop!

Dealing with it: One of the best things you can do if you have PF is to stretch your calves (a couple of times a day). The muscles are all connected and a tight calf can cause your biomechanics to change.
NO BARE FEET! When you get up have a pair of shoes by the bed. When you first get up, spell the alphabet with you foot. Massage your foot by rolling it on a tennis ball. Put on shoes and start your day. Keep a 12oz bottle of water in the freezer. Massage your foot with it. It ices and stretches the arch.
In severe cases a doctor may give cortisone shots or prescribe anti-inflammatories. There is some debate about the use of anti-inflammatories in treating PF.
Sports massage (especially Active Release Technique or ART) can be very helpful keeping the legs and arch loose.
You may need orthotics to correct biomechanical problems.
Make sure you are in the right shoes and do not let them get to worn out (about 400 miles).

There is a lot of additional information on the web. Try http://aapsm.org/ or http://www.heel-that-pain.com/plantar_fasciitis/plantar_fasciitis/plantar_fasciitis.php

I tried to keep it short, so if you have any questions, ask!

2005-09-21T21:49:00.000-07:00

Haven't been around for a bit. I 've been having some foot pain and it looks like it is a stress fracture. Can't figure out what I did, but in my research I found that tight hips can help cause them. Well, if there is one person with tight hips, it's me. Oh well, I have to have xrays in a couple of weeks (the stress fracture doesn't show until the heeling process begins). It does feel better, but I haven't run in two weeks. Back to the bike and pool.

2005-09-11T21:17:00.000-07:00

I want to give props to one of my peeps!

Jocelyn worked for the shop last year and moved to Georgia for grad school. She finished the Wisconsin Ironman. She won the womens collegiate championship at the Ironman distance! She was 3rd in her age group, 42nd women, and 275 overall.
Way to go!

2005-09-08T20:26:00.000-07:00

New Balance 1st quarter '06

New Balance has one new exciting shoe and two important revisions.

The new model will be the 1010. It is a motion control shoe that is probably the most runner friendly of any of their mc's. It starts with big chunks of the Abzorb sbs cushioning in the forefoot and heel. The midsole is called Acteva, it is lighter than regular eva and is supposed to hold up better (though haven't really seen that). It has a Rollbar and a polyurethane medial post! It is very stable but really felt good on the short jog I took it on. This is a shoe for you severe overpronators to try.

The next big change is the 991 is being replaced by...You guessed it, the 992! After about four years they made a few updates. The main one is they are using Abzorb SBS and top loading the front piece. The shoe felt very similar (maybe a bit more cush), though the toe box was a little narrower. This surprised the rep, so it might be changed during the final production. It still uses pigskin in the upper and still looks like your father's (or by now, grandfather's) shoe.

The most important update is the new 857. The 850 series have been very popular since being introduced (in spite of NB's efforts to ruin it). The first thing you notice: no rollbar! They are only going to use rollbars on motion control shoes. I have never considered this series to be mc, even though Runner's World seems to think so (of course they do not watch people run in them).
They have extended the medial post and are using the TS2 medial post. The old medial post was a single density, the TS2 (Transitional Support System) has a graduated density. It is firmest by the heel and gets softer towards the toe. They are also extending the Stability Web.
The midsole will be Acteva and they are adding a piece of Abzorb under the heel below the insole. The ride was very smooth and nice. The 856 was flat and clunky (to my foot) and the 857 is much smoother. What about the stability? Well, It didn't feel as stable, but the rep says it is more stable. The smoother ride could be fooling my feet, so I am going to reserve judgment until I see some people run in it.

Any quetions about a particular model? Let me know.

2005-09-05T07:59:00.000-07:00

ah!

Just got out of the shower. Put in a comfortable 7.5 miles. The weather was perfect. Clear and cool (mid 50's). Had my Ultima after the run. Just waiting for my oatmeal to finish. I always toss some fruit in it. This time two handfuls of blueberries. I can smell the coffee brewing. It's good to have Monday off. We actually closed the shop! Oh yeah.

2005-08-25T21:56:00.000-07:00

A rep called yesterday and asked if I could see her that afternoon. I said "sure". She wanted to show me the new shoe line she picked up. The brand is Inov-8. They are very technical trail shoes designed in the UK. They felt really good!

The company takes a minimalist approach to shoes. No unnecessary stuff on the uppers, very low profile midsoles, very little in the way of stability devices and very light (for trail).

They were almost like wearing a racing flat. The first couple of runs should probably be short, to allow the calves and achilles to get used to the lower heel.

We share many of the same ideas when it comes to running shoes and running so I ordered a pair to try and I will let you know how they are after I get some miles on them.

If you do a lot of hilly and/or technical trails, I would try a pair on and see how they feel.

http://inov-8.com/

2005-08-22T20:29:00.000-07:00

Ever wonder how fast you should be able to run?

I stole...I mean found this website on April Anne's blog. It is called McMillan Running and they have a cool pace calculator. You put in a race time and check what event it was in. The calculator gives your estimated times for events ranging from the 100 meters to the marathon. While there are many variables when it comes to this stuff it still is fun to check out or to use for goal times when changing distances.

Check out my links section for McMillan's and April Anne's sites.

2005-08-22T19:02:00.000-07:00

Nutrtion?

I was driving by McDonalds last night and decided to get a cone. Haven't had one in years. Well they dip them in chocolate now. AWESOME!!!! This may be the best fast food idea yet!
If you can't decide what to eat, have a hot dog. They are Nature's perfect food. EVERYTHING is in a hot dog!

Later

2005-08-12T21:15:00.000-07:00

Brooks o6

I had a question about Brooks on the previous thread so I will cover them next.

A number of shoes will have $5 increase in price.

So Monster, I had a chance to check my notes and the Addiction 7 does have a few changes.

It has a new, more breathable upper. It is lighter (about 1/4 oz). The hydroflow in the heel is larger. The big structure change is they are using a progressive diagonal roll bar (pdrb) instead of a diagonal roll bar (drb). WOW what the ... The DRB is a dense form of eva that is designed to stop overpronation. You have 2 different densities: the midsole eva and the denser DRB. The PDRB adds another density of eva that is between the hardness of the midsole and the firmest eva. The idea is you have a smoother transition to the firmest part of the shoe.

I still think it feels similar enough to the 6 that you should be able to go right into it. I look forward to your post in May telling me how differnt they are:)

The Trail Addiction is toast!

The Adrenaline will have a 2nd colorway. Very bright. Foot Locker.

The Axiom will have a sponge rubber forefoot which should give it a little nicer transition.

As you can see Brooks isn't doing much this spring. Mostly color changes or additions (most of them much brighter).

I spent most of my time on the Addiction because it is HUGELY popular and any change is scary for the wearer and fitter a like.

Any questions a particular model not covered let me know!

Asta la pizza, BABY!

2005-08-11T07:31:00.000-07:00

Asics '06

Most of Asics shoes will be updates. They are using a new EVA called Solyte in the Kayano and the Evolution. Both shoes are lighter. The Evolution (motion control light) is much lighter, but is a little more stable.

The big news is the Gel-Kinsei. It will be Asics premier cushion shoe. It is noticeably softer than the Nimbus (assuming the sample accurately represents the production model). The heel looks a little Shox-like. The heel gel is slightly firmer on the medial side for some stability. They call the heel a "discrete heel unit" Under the heel is a resin cradle to hold and support the foot. The midsole has the most gel of any of their shoes. Surrounding the gel is the new Solyte eva. The upper uses their Spacemaster material. It improves moisture movement, breathability, and UV protection.

Running with a Kinsei on one foot and a Nimbus on the other the two things I noticed was the super soft heel strike and the light weight. The Solyte midsole is very light. We will see how durable.

Oh yeah, the price. Are you sitting? Take a deep breath. Now exhale.

$165.00

OUCH!!!!!

The shoe will be released to specialty gold accounts 2/01/06 and then to general gold accounts in May or June.

If you have any questions about a specific model let me know.

Take it easy!

2005-08-03T22:53:00.000-07:00

One more thing...

If you have a question or comment that doesn't relate to a post, go ahead and post it in the comments section. I will address it in another post and start a new thread. So have fun.

2005-08-03T22:48:00.000-07:00

Spring 06

I have seen most of my reps for spring 06. Nothing really very exciting! I'll talk about a couple of new things in the next few posts. So stay tuned!

2005-08-03T22:39:00.000-07:00

I'm Back!

Ok I took an extra week. Anyway, running in southeastern Washington was fun. The area is called the Tri-cities. The towns are Pasco, Kennewick and Richland. Yes this is the home of the Tri Cities Marathon. It was actually featured a couple of years ago in Running Times! The area is dry. A lot of agriculture. The main feature is the Columbia River. It runs right through the towns. It is really nice. No big mountains but some nice hills for variation.

My favorite run is right along the river. Trees, grass, and the river, what more could you want? The trail is flat and you can just cruise along for mile after mile. It was pretty warm (highs around 100), but the mornings were comfortable.

Would I go there for the running? NO NO NO! But since I was there for family the running is more than acceptable.

2005-07-15T20:34:00.000-07:00

Vacation's all I ever wanted, Vacation had to get away...

Heading out for a week. Hopefully will have stories of running in Eastern Washington.

A prize for anyone who can name the band that sang the lyrics to my opening sentence.

Ok, not really!

Later

2005-07-13T21:31:00.000-07:00

Four Great Reasons to Run:

Beer and/or chocolate
Wearing polyester is acceptable like in the good ol' 70's
You don't have to shave your legs like a cyclist
You can say "fartlek" without shame

2005-07-08T22:35:00.000-07:00

Hydration part 2

In an earlier post I mentioned hyponatremia. April Anne responded and mentioned a study published in the New England Journal of Medicine about this problem. In the July 2005 issue of Triathlete Magazine they have a very good article that takes a closer look at the study and the problem. They also have another article about severe dehydration. Check my links section for the link to Triathlete Magazine.

2005-07-07T21:10:00.000-07:00

Crosstraining 101 for Runners

Crosstraining is doing something different than running. The key is to make sure it is not too similar to running. The idea is to use the muscles (and all the supporting tissues) differently from running. It helps strengthen the less used muscles which helps prevent injuries due to overusing the muscles and from imbalances caused by doing the same thing over and over.

Stairmasters, stairclimbers, pool jogging are not good xtraining (the cool way of writing crosstraining). Too similar to running. Pool running is a great supplement to your training but I do not think of it as crosstraining.

Walking and elliptical are not bad. Just different enough and a lot less impact. If you walk try hiking. The unevenness of the trails helps. If doing the elliptical, work the opposite direction during the workout.

The classic is bike riding. Low impact (unless you fall or get hit by a car) Great aerobic workout. Great for building strength for hills. Insert Spin classes here.

Swimming is another great xtraining tool. This is starting to sound like a tri blog.

Kick boxing, martial arts, yoga, and weight lifting are excellent also.

My personal favorite is rock climbing. I go at least twice a week Ok technically I am plastic climbing since I go to my local climbing gym (Planet Granite). Great for core strength, flexibility, and it really works all those little fibers that get to relax during running. Just add some light chest work and you are all set.

There are many others out there, so find your favorite and have fun.

A note: Running on a treadmill is running! I can't tell you how many customers come in and I ask if they run and they say "no, I use the treadmill". Then I ask if they walk and they answer "no, I run"! Oh yeah, no such thing as a treadmill running shoe but that's another post!

2005-06-29T08:05:00.000-07:00

Let's Talk About Sox...(part 2)

Getting the proper fit is simple. Start with matching your foot size to the sock.

Quick tip: many socks use sock size on labels. Mediums are 9-11, large 10-13. Those numbers refer to the sock size not a foot size.

You want the socks to be fitted but not overly tight. Your heel should fit nicely in the heel of the sock. Any good running sock will have an articulated heel. If you feel any pulling on the toes try the next size up. If you are between sizes go with the smaller size. If you get toe blisters and you are on the small side of the recommended foot size, try the next size down.
If the seam bugs you wear the sock inside out.

Many of the new socks come in 4 or 5 sizes. This let's you get a great fit. The older styles usually just do 2 sizes.

Another trend is feet specific (right and left) socks. The idea is your feet need support and cushioning on opposite sides of the sock for each foot. Asics and Brooks have gone as far as designing the socks based on your biomechanical needs. For a neutral foot, a nice cushion sock with evenly distributed cushioning. For stability, more support around the arch and more cushioning by the ball of the foot. Motion control socks? Yep, They are more supportive in the arch and are made straighter to match that flatter foot shape.

The oddities...

Injinji socks have individual toes. Just like the socks you wore as a kid. The have a very good fit around the foot and are made of Coolmax. The toe thing takes getting used to but they are very helpful if you get blisters between your toes. When you run (especially on trails) you can feel your toes working.

Oxysocks are the high tube looking socks you see racers using. The idea is they compress around the calves and allow better blood flow. This helps get oxygen to the muscles and remove the bad stuff. The most famous proponent of this type of sock is Paula Radcliff (women's marathon world reord holder), though she is not sponsored by Oxysock. Many people like to wear them after runs for the recovery help. I wore them around the store and my calves did feel less fatigued. I just couldn't go run in them. I just can't go out with socks up to my knees! This is one case where vanity wins. I did give them to one of the employees and he ran in them and liked them.

New Balance has made a new sock that has built in ankle support. They claim they are as supportive as neoprene or cloth sleeves. I think they are much more supportive. They also provide a little arch support. They are made of (everyone repeat after me) Coolmax. I wear them on longer runs and really like them. I still prefer my Balegas day in and day out, but there is a place for these in my sock drawer.

Wrightsock (and many others) make double layer socks. If you are having blister problems, having the second layer helps reduce the friction. Guess what they are made of! I'll let you know on a later post. Many people absolutely swear by these. The key is getting both layers lined up properly. Otherwise they never feel right.

Yes I know there are other oddities out there. If you have one you like let me know. I am always interested in new stuff.

2005-06-27T21:26:00.000-07:00

Let's talk about sox...
(Part One-fibers)

Socks are an extremely important piece of equipment. Often overlooked, they ensure a good fit and comfortable feet.

Tip #1 - Bring your socks or buy a pair when you try on new shoes. Socks can alter your shoe size by half a size. Also, the try-on socks at most stores are not washed as much as you would hope!

The truth behind "the fabric of our lives" ie cotton.

a) Cotton WICKS! Unfortunately, it also absorbs. This keeps your skin moist and soft so any rubbing will cause a blister.
b) Cotton is fine for anyone doing relatively low miles (of course, what are relatively low miles?). Unless you are prone to blistering, cotton will be fine. Personally, I find cotton socks to be rough and heavy (especially after soaking up a couple of miles of sweat).
c) I usually recommend going to synthetics when your runs begin getting over 45 min to 1 hour.

Ah synthetics!!!

The most popular synthetic for socks is Polyester. Now those of you old enough to remember the fashions of the 70's can relax, we are not talking leisure suits! Coolmax is the best known polyester. Remember, not all polyester socks are Coolmax. The socks I have been using most are a brand called Balega. Super soft, no raised toe seam and they wick like a furry cat.

The next most popular fiber is acrylic. Wigwam Ironman and the old classic Thorlos are two popular brands. My take on acrylic vs poly is (according to my feet), poly socks keep my feet cooler but my feet feel dryer (and warmer) with acrylic.

Nylon is becoming more popular for socks also.

Wool-yes I know it isn't a synthetic, I just wanted to see if you are still awake.
Wool is seen a lot more in running socks with the popularity of Smartwool. Now everyone makes a merino wool sock. Merino wool is softer and not as itchy as regular wool. I still find them to be a little itchy and very warm. By far the best I have tried are the Smartwool, but I still only use them on cold days.

Part 2 - Trends and proper fit....

2005-06-22T15:04:00.000-07:00

The things you find on a run...

Today I went out for a run in a new trail shoe (Mizuno Ascend). I ran at a cross country course called Hallmark. Fun, tough course. I did a couple of loops (2.95m per loop). There is a lot of wildlife in the area and as I came around one corner I found something interesting. Two rabbits feet! Unfortunately, the bunny wasn't attached. At first I thought "sick", but I stopped to look closer (must be a guy thing). The lower part of the foot was perfect but all the meat was eaten off the upper leg. It looked like a perfect rabbit's foot from a key chain. So why wasn't the lower leg even chewed on? I wonder if Marc from the store would want it as a gift? These were my thoughts as I took off. You know, I never thought about my shoes during the run! Good Shoes!

2005-06-20T20:16:00.000-07:00

Are you hydrated?

Proper hydration is very important for max performance and recovery. The main problem is dehydration. If you keep up with the sports media you probably are afraid to be in the back half of a marathon because of the dead bodies lying around due to hyponatremia! If you are unaware of this problem, it occurs when someone drinks TOO MUCH water. It basically creates an electrolyte imbalance due to excessive water in the blood. It can easily be dealt with by eating during your endurance event. Now the media has been having a field day with this but it is something to be aware of. The biggest problem is the symptoms are similar to dehydration so people drink more water. If you are beginning to have signs of dehydration make sure you eat (gu, powerbar, fruit, pretzels, etc.) with your water or use a sports drink. This should take care of both problems.

I have been using a hydration powder (mixed with water, of course) called Ultima. It works very well for before, during, and after workouts. It has NO Sugar and is all natural. It tastes a wee bit strange because instead of sugar it uses Stevea. Diabetics (my father in-law uses it) and pregnant women can use it. It has all 5 essential electrolytes. I try different products all the time (usually for a full month) and I find Ultima to work best for me. If you are using it as a recovery drink, make sure to take in some protein within an hour after finishing your work out.

The link to Ultima’s is to the right under links (pretty clever, huh?) Check out the comparisons for yourself.

2005-06-17T13:21:00.000-07:00

Hello all,

Let's talk about lasts. A last is the form that is used to make a shoe. In running shoes, last has two meanings. The first is the shape of the shoe and the other is construction technique.

Most companies use more than one shape for their shoes. In fact, many use different lasts for men's and women's shoes of the same model. A well known example is New Balance. They have a SL 1 and a SL 2 last. The SL1 has standard proportions (similar to many companies). The SL 2 has a wider, shorter, and deeper toe box. It is narrower in the heel and higher in the instep. You will see more women's shoes with SL 2 than men's. The proportions of the SL 2 is closer to the average woman's foot. So in this case the "last" includes the upper!

There are basically three last shapes used in running: curved, semi-curved and straight. The straighter the last, the more stable (for overpronation) the shoe will be. Ceteris paribus (all else being equal).

Curved lasts are not used very much in training shoes but are prevelant in race flats. A curved last can promote pronation and not many need help in that catagory, but allows for a fast movement through the gait. The foot type that would use this shape in a trainer are supinators and underpronators.

Semi-curved is by far the most common shape. It works with a lot of feet and stability devices. Other names you may see for a semi-curved are universal and semi-straight.

Straight lasts are the most stable. These shoes tend be shaped like bricks. The arch area of the midsole is filled in. They tend to be wide based shoes. This shape is best for severe over pronator.

THE CATCH! There are straight lasted cushion shoes and semi curved motion control shoes!

By the way, I will discuss the pronation/supination thing very soon on another post.

When constructing a shoe there are four basic lasts: slip, strobel, combination, and full board.

To make a slip lasted shoe you pull the material of the upper around the form (last) and stitch it. If you pull the insole out of a shoe and there is stitching going down the middle that is slip lasted. This makes for a comfortable fit, though it can be inconsistant from shoe to shoe. It is also more flexible (ceteris paribus).

A strobel last is a bit more stable, more consistent in fit and and holds orthtics better than a slip last. To strobel last a shoe you put a felt (or any of a number of different materials) "board" under the foot and stitch the upper to it. This is becoming the most prevelant way to make a shoe.

A combination last combines the forefoot flexiblity of a slip last but has a "board" from the mid foot to the heel. This makes the heel very rigid. This makes the shoe stable and allows orthotics to sit nicely. There are fewer and fewer combination lasted shoes now.

Full board lasts are not used very often in running (I can't think of any off hand). It tends to make the forefoot too stiff. Great for dress shoes but not for runners.

Whew!!! That turned out much longer than I expected and I left a lot out!

Hopefully, you are not more confused. We will be touching on the above many more times.

More to follow...

2005-06-16T17:18:00.000-07:00

Hello all,

Let me tell you what to expect from this blog. I am going to discuss running equipment, injuries, training ideas, and what it is like to be in this industry. So let's start...

I am just starting to see sales reps for spring 06. Yes, we do buy this early for next year. In my world spring begins in January and fall begins in June. Anyway, If I see anything really exciting I will let you know.

My 1st tip: If you want to know if a store is worth shopping in, ask this simple question: "what's the best running shoe?" If they hand you a shoe ( or even hint at a particular model or brand) start your running program by running out of the store! The best shoe is the one that works best for you. Running shoes are desgned to be fit based on an individual's biomechanics. Just because your friend, wife, boyfriend, etc. likes a shoe or a brand it doesn't mean you will. Make sure the shop lets you run in the shoes and watches you in at least one pair (to check out what your foot is doing when it hits the ground). After that it is up to YOU to decide which fits and feels best.

More to follow...