Winter Training Staples featuring Under Armour

Sponsored by Zappos. All opinions are my own.

Runners may struggle with and complain about the hot summer months, but once the winter hits, many are dying to go back to running shirtless in the heat. Although dehydration and fueling is almost as important when it’s cold out, the majority of runners, especially up north, are more concerned with keeping warm during this time of year. Something we can all agree on is that layering up is made much easier when you have stylish gear! It’s all about the right materials for every piece of clothing we wear and of course the best shoes to log as many miles as possible as we train for our spring races.

Have you tried Under Armour’s HOVR Sonic 3 yet? If not, I highly recommend this pair for all different types of runs. I personally have been using them since the summer for my long runs. I’ve been taking advantage of almost all of Under Armour’s comfortable running gear, which is available at Zappos. I find everything I need for all of my running needs—tops, bottoms, shoes and accessories. As a rewards member I get free expedited shipping—most of my orders come in one day! One of the best perks is getting free returns for up to 365 days. I highly recommend becoming part of the Zappos family if you are looking for a one-stop shop with the best customer service.

Stay Connected to Your Running Goals

One of the most impressive features of my new Under Armour HOVR Sonic 3 is its power to connect via Bluetooth to the Map My Run app and track all of your run data. I find this addition to be much more accurate than the information we get from our watches. It’s basically a built-in foot pod with advanced technology. This feature also allows you to get coaching on how to improve mechanics such as your cadence, step length, and pace. It’s the most detailed data without any device needed!

Of course, since I’m aiming for a sub-3 marathon, one of my top priority goals is to improve my pace. This means I need to focus on this piece of data when it’s most important. I make sure to schedule a couple of speed sessions every week and dial into my prescribed paces. Then on the rest of my runs I focus more on running by ‘feeling’ so I can feel fully recovered for those important workouts. The HOVR Sonic 3 have been a staple for my long runs since they are light, have amazing energy return, and supportive enough to handle a variety of paces without leaving my feet sore.

More Than Just Running

Over the years I’ve learned that to improve my running performance I need to do more than just run. I’ve had to strategically create a schedule that includes other cross training activities like strength training, jump rope, and cycling to build up endurance and muscle power in every single part of my body. This also allows me to recover more quickly from my intense runs. Since I move so much, I always opt for clothes that are flexible enough to handle everything. I fell in love with the Under Armour Meridian Crop leggings from the start! They are made with super soft material and are like a second skin—they move with my body with a compressive-like feel. These are great for running in the Miami heat, since they are moisture-wicking and stay dry and light, even for long runs. It pairs perfectly with the Knockout Tank that’s also moisture wicking and fitted-yet-breathable.

What about when it’s cold in Miami?! Yes, we do get some chilly days in the winter time—and no, I’m not a fan! Even when it’s in the 60s you will catch me in a big comfortable sweater, like the Under Armour Fleece Funnel Neck. It’s been the best addition to my warm-up routine on cold morning runs and even better post-run when I want nothing else but to feel warmth. It dries extremely fast and is light enough for long distances. Zappos has this black color and another lighter option that I’ll be getting my hands on soon!

Staying motivated has been a struggle for most of us this past year since our races and run clubs have been canceled. Even though we will be relying on solo runs and virtual races for the near future, you can still get creative and find ways to stay dedicated to what it takes to reach our 2021 goals. I find the simplest thing like a new and fun outfit does the trick almost every time! Find everything you need at Zappos and don’t forget about the rewards program, where you can take advantage of so many great perks and the best running gear!

Run at Top Speed with the New Saucony Endorphin Pro

Sponsored by Zappos. All opinions are my own.

Are you in need of some motivation to already start preparing for your next PR? A brand new pair of shoes can do the trick! I am always in search of the next great pair of training shoes that will help my feet tolerate the endless miles I put in every week. What excites me the most is when I find the absolute best pair for racing. The marathon is probably the hardest to shop for when it comes to shoes, since the goal is to run the entire 26.2 miles at a fast pace, while respecting the fact that you are running for several hours! This means you need a good combination of supportive and lightweight technology.

I have been wearing the same racing shoes for the last couple of years thinking there was nothing better out there, but I’ve been wrong! Luckily I got my hands on a pair of the new Saucony Endorphin Pro from Zappos and I’ve fallen in love with everything about them. Zappos always has what I’m looking for and as a rewards member I can take advantage of several shopping benefits such as free expedited shipping and free returns for 365 days. They have the best customer service, too, so whether I need to make a return or I have a question on a product I want to purchase the staff is always knowledgeable and quick to respond!

Superhuman Results

I don’t like to encourage the thought that a shoe can “make you faster” because at the end of the day, it’s our bodies that have the talent and ability. We are the ones who put in the effort and energy into our paces and performance—not the shoe. BUT I do believe a shoe can make faster running feel a little more tolerable and help us more efficiently take advantage of the energy that’s bounced right back to us from the ground. My first impression of the Saucony Endorphin Pro was how lightweight they are—only a bit over 6 ounces! I pretty much forgot I had shoes on at all after a few miles of my first run!

They are equipped with a few speedy features, such as the SPEEDROLL technology that is made to propel you forward with a quick response once you strike the ground. As a runner who usually intensely lands on her heel, I was impressed with how much softer my landing was in these shoes. The Endorphin Pro forces you to land more towards the mid and forefoot in a way, without tiring you out from the change in form. When it comes to faster paces during long races, you want to feel like you are propelling forward instead of bouncing up (which wastes energy by the way!), and these shoes do just that. With the addition of the carbon fiber plate, which provides that boost of power from heel strike to push-off again, fast running does not feel so hard.

The Ease of Maintaining Paces…

This is every runner’s ultimate goal—to feel like they can sustain their marathon pace for the entire race. Although I have not run a marathon yet in my new Saucony Endorphin Pro, my longest run in them, 90 minutes, was enough to show me this superpower. For about two months now I plan out a 90-minute progression run on Saturdays. My goal is to run the last 20 to 30 minutes of this run at or around my goal marathon pace. These days with the intense heat we have outside, this goal is definitely not an easy one to hit. My effort is what counts, but I would love to see the numbers on the watch one day! Well, on my most recent Saturday run in my Endorphin Pro, I actually hit my goal without any difficulty at all! If you are a runner, these mini accomplishments can make your day! I will mention again: the effort and ability to hit these goal paces come from my body, but the shoes sure do make it feel easier!

Comparing these to my former racing shoes, I have to say the Saucony Endorpin Pro is significantly more supportive and cushioned. The PWRRUN cushioning makes long runs comfortable and keeps foot health a priority. So far I have not had any soreness in my ankles and feet as I normally get with my old pair. As I mentioned earlier, the combination of comfort and lightweight speed is the ideal shoe description for marathon racing, and the Saucony Endorphin Pro are equipped with the best of both worlds. In a nutshell: This pair is light, fast, and efficient—what every marathoner needs!

A Long Run Shoe You Can Count On – The Under Armour HOVR Sonic 3

Sponsored by Zappos. All opinions are my own.

If there is one thing I look for in a long run shoe besides cushioning, it’s flexibility. Nothing feels worse on runs over an hour than a stiff shoe. It leaves me with sore feet for days! Since I am prone to plantar fasciitis and have had a history of several foot and ankle injuries, I have to be a little picky about my running shoes. Most runners should be anyway, especially if they plan on training for a half or full marathon. After all our feet carry our entire bodyweight during any standing activity, so if you don’t take good care of them with supportive shoes, you will risk injuring another area in the body on top of limiting your performance.

I am happy I was able to get my hands on a pair of Under Armour HOVR Sonic 3 from Zappos. With their incredible selection of products, it’s always hard to choose just one pair, but this time I was in search of a good long running shoe and the Sonic 3 sounded perfect! As a Zappos rewards member I get free expedited shipping, so my shoes arrived the very next day after placing my order! Another great perk of the rewards member program besides the excellent customer service and speedy shipping, is the 365-day free return policy. If you haven’t joined yet, you are missing out!

Energy Saving

One of the key factors every runner tries to improve for distance running is endurance. It’s all about the way we teach our bodies to store energy and stay strong in order to last as long as possible. Shoes can have this ability, too, just in a different way. The lightweight technology of the Under Armour HOVR Sonic 3 helps transform the energy we put into our steps into energy released by the shoe for a more powerful and efficient stride. For a while, I made the mistake of wearing the wrong shoes for my long runs—shoes that felt light, yet stiff, and definitely not responsive at all. Switching to the Sonic 3 immediately made this energy-saving feature obvious from the start.

As usual, I took my brand new pair out on my regular Sunday short, easy run to test them out. They really didn’t need much ‘breaking in’, and I was surprised at how flexible they felt since I thought the heel counter would make the shoe feel a bit stiff. The heel counter is a great addition to the shoe for me, personally, because it keeps my foot in place. I tend to get annoyed when my shoes get loose during my runs, and this feature made sure to avoid that problem!

Lasting Comfort

As for long runs, this shoe does exceptionally well. First off, the materials are ideal for the intense heat and humidity I run through every day. The upper not only keeps my feet dry, but it provides a compression-like fit, which hugs my foot throughout my entire run—in the lightest way possible! It’s hard finding a shoe that not only feels light for high mileage, but also cushioned enough to keep my feet from getting sore in the days following. The Under Armor HOVR Sonic 3 is the perfect combination of these two features!

Running Tips Straight from the Gait

We rely heavily on the data from our running watches—cadence, pace, heart rate, etc. It’s a never-ending list that can get overwhelming when trying to improve our performance. What if I told you that your shoes can provide you with this information directly? Yes! The HOVR Sonic 3 are one of Under Armour’s connected gear that you can pair to your Map My Run App to get all of the insights of your gait pattern during different runs. The technology provides you with tips in real-time—like DURING your run, to help you correct faulty patterns that can lead to injuries. I’m constantly trying to work to improve my performance as a runner, so I’m excited to have this feature available to me!

The Under Armour HOVR Sonic 3 is officially part of my long run rotation, with its flexible upper, cushioned and compressive fit, and lightweight materials. I highly recommend this pair if you are looking for a light, neutral shoe for daily runs. Zappos has you covered with 5 sleek color options and super fast shipping when you sign up for the rewards membership! You’ll be sure to find any shoes or gear you are looking for when you shop!

Speed Training for Long Distance Runners

Running a fast marathon takes more than just logging a bunch of miles day in and day out. It requires a thought-out plan that includes a long run, shorter easier runs, and faster-paced runs or interval training. Of course, other non-running components are also fixed into the equation such as strength training, stretching, and drills that mainly help with injury prevention, overall strength improvement, and running mechanics. Most runners will incorporate tempo runs as their form of faster-paced workouts, which is crucial for building the endurance needed to hold that faster goal pace for several miles at once. The problem with only using this form of speed work for marathon and half marathon training is that it does little to help improve running economy.

What is Running Economy?

In simple terms, running economy is defined as the relationship between oxygen consumption and running speed. Oxygen consumption is measured by VO2 max, which is the maximum amount of volume of oxygen used during intense exercise. Although VO2 max is often used as a true predictor of fitness, it does not always predict someone’s ability to run a fast marathon. Running economy, on the other hand, is a better indicator of distance running performance because it takes several other factors into consideration. It considers the maximum amount of oxygen consumed at a specific constant speed. Therefore a marathoner who is able to hold a five minute per mile pace for 26.2 miles has a better running economy than a short distance runner able to hold the same pace for only 400 meters.

Why is all of this important? Well, for a marathoner trying to improve their overall pace with every race they compete in, it will require them to incorporate specific speed workouts to improve their running economy. This is even more important as we age since the first thing to deteriorate with age is speed. Rather than focusing on improving specific physiological systems in the body such as VO2 max and lactate threshold, speed development workouts will focus on improving neuromuscular responses. This means improving the speed at which your brain sends signals to your muscles to fire by relying on fast twitch muscle fibers—possibly ones barely used for most recreational marathoners. This type of training will eventually lead to running at your marathon goal pace for longer with less effort. That X-minute mile pace will finally feel doable!

Sample Speed Workouts

1. Run 20-24 x 200-meter repeats at 5k to 10k effort with a 200-meter jog in between. This workout should not feel taxing at all since you are not supposed to be pushing the 200-meter repeats at an all-out effort. The pace should be controlled and faster than marathon pace—about 30 seconds per mile faster. The 200-meter recovery jog should not be a significantly slower pace either—think slowing your pace down by 2 minutes per mile than you ran the hard 200 meters.

2. Run 12-16 x 400-meter repeats at 5k to 10k pace with a 200-meter jog in between repetitions.

3. Run 8-10 x 800-meter repeats at 5k to 10k pace with a 400-meter jog in between repetitions.

4. Run 6-8 x 1000-meter repeats at 5k to 10k pace with a 400- to 600-meter jog in between repetitions.

5. Run 6-8 x one mile beginning with the first mile at half marathon pace and cutting down 10-15 seconds per mile with each repeat. Recover for one mile in between each repetition.

Each of these workouts should always include two to three miles for a warm-up followed by some dynamic stretching and drills. Always finish speed work with a cool-down of one to two miles. A good idea is to switch up the speed sessions each week but always come back to each after a few weeks to check your improvements. Since you are always trying to run at 5k to 10k pace, what you will see improving is your effort. Over time the repeats at your 5k or 10k pace should feel easier. As mentioned this pace should equate to 20 to 30 seconds per mile faster than your marathon goal pace.

As you can see marathon training can include a variety of speed workouts to choose from, unlike 5k or 10k training where you mostly focus on the shorter sessions of 100- to 400-meter repeats. These workouts used to improve running economy are more beneficial to marathoners looking to improve their sustained pace for a race. Most runners obsess over their VO2 max improvements but studies have shown that VO2 max may not be as reliable as running economy when determining marathon ability. Research states that running economy may vary by up to 30% in runners with similar VO2 max values. If incorporating these types of speed sessions throughout your training cycle, you should be able to hold that goal pace with less effort throughout your race. Once you accomplish this, your next race will require you to drop to a new 5k to 10k pace for these speed sessions and on you go with more PRs!

Sources

Kyle R Barnes and Andrew E Kilding, Running Economy: Measurement, Norms, and Determining Factors, Journal, May 8, 2020.

A Colorful Shoe Review: Asics Gel Nimbus 22

Sponsored by Zappos. All opinions are my own.

If there is a way to get a runner hyped for their training program, it’s with a fun, new pair of shoes. My motto for gear is: the brighter, the better! Along with an energetic color, of course my running shoes need to have the right qualities to lead me to fast and comfortable miles. I tend to choose my running shoes based on the type of run I’m going for—easy, tempo, sprints, or long runs. If you’re like me and have issues such as plantar fasciitis, a history of foot or ankle injuries, or simply weak ankles, then support is the number one quality to seek.

I got a new pair of Asics from Zappos and I’m obsessed, especially since they are the brightest any running shoe can be! If you’re not into the neon colors, Zappos has so many others available. I get pretty much all of my running apparel and shoes from Zappos and they satisfy my every need without fail! You can always count on their knowledgeable customer service to help guide you to the best picks and take care of any issues. They also offer free expedited shipping if you are a VIP rewards member (which is FREE to sign up!) and free returns for one year. It’s the best place to shop for all running essentials!

Every Day Runner

If you are looking for all around cushioning, Asics Gel Nimbus 22 is a good choice. It’s packed with their signature Gel Technology both in the forefoot and rearfoot to provide comfort to the entire foot, while absorbing shock during impact. I’ve been running in the Nimbus 22 for about 6 weeks now, and they’ve only gotten better with every run. I’ve tried them out for every type of workout, but seem to love them the most for my medium to long easy runs. These are the sessions that I use as both recovery and aerobic work so I can tell you the Nimbus 22 are perfect for keeping my feet from getting sore or overworked.

At first this pair took a couple of runs to really break in. They felt slightly stiff, but by day three they were extremely flexible, yet still supportive throughout the gait cycle. Push-off feels springy, but not so much that excessive pressure rolls onto the balls of the feet and toes. One update from the previous model that adds to the responsiveness is an extra 2 millimeters of plush FLYTEFOAM Propel technology. It keeps it springy with a softer landing. The “stiffness” I felt is actually a benefit because it aids in supporting the foot when making turns especially at a fast pace. My ankles are on the weak side, so any time a shoe keeps my ankle from rolling is a bonus!

Durability is Key

The unfortunate issue year round distance runners have to deal with is the quick wear and tear of our favorite pairs. You would think speed workouts wear away shoes quicker, but for me it’s the every day pairs—the ones I wear for my easy medium to long runs, since they make up the bulk of my weekly mileage. Most brands create running shoes with the lightest materials possible, since it truly does make a difference for speed, but unfortunately make the shoes less durable. Asics uses a technology called Trusstic System, which enhances the structural integrity of the shoe, but still keeps it lightweight. Usually a significantly supportive shoe will be the opposite—heavy and bulky. There are other materials built into the Nimbus 22 that also improve the lifespan, such as AHAR (Asics High Abrasion Rubber), which is embedded within the outsole of the shoe and does not add weight at all. If you come across a running shoe that lasts longer than the typical 200 to 300 miles, you have found a winner! I have not yet reached this mileage yet with my Nimbus 22, but can already tell how much they can withstand after over 120 miles in them so far.

As I mentioned in the beginning, running is much more exciting when you are wearing a good shoe and even more so when the shoe is bright and colorful. In my opinion, something about neon hues brings energy to my runs! These beauties are part of Asics’ Run in Color collection and are currently my favorite out of the many pairs I own! Again, if you are not a fan of the bright colors and are looking for a more minimal-toned, neutral, or less shocking shoe, Zappos has it all!