Shoe Review: HOKA ONE ONE Clifton Edge

Sponsored by Zappos Running. All opinions are my own.

Is heel striking really that bad for you? This is a common concern in the running community and has been a topic of debate for years. An extended amount of research has been done on foot strike patterns but has ultimately been inconclusive as to whether it actually is the cause of injuries and/or limits performance in any way. Poor performance and injuries are usually caused by a mixture of things—overall weakness, history of other injuries, overtraining, and faulty form, all together are major culprits, among others. Believe it or not, wearing the wrong types of shoes for YOUR feet can be a primary cause as well. The good thing is many shoe brands are coming out with so many options that it’s actually not so hard to find a good pair—as long as you do your research!

I was lucky to get my hands on a pair of HOKA ONE ONE Clifton Edge from Zappos and was impressed from the moment I tried them on! First off, the color choices, although only two, are amazing, so I’ll probably make a purchase for the moonlit ocean color very soon! Zappos offers a free VIP membership program that comes with a package of benefits like free expedited shipping, free returns for 365 days, excellent customer service, along with their incredible selection of products.

Running with Less Impact—Yes Please!

If you are a distance runner, you know the trauma that running all the miles can do to the body. I, myself, love a high mileage program. It’s worked for me for years, but only if I incorporate the proper recovery and take care of my body. The HOKA ONE ONE Clifton Edge has a visible extended heel that may scare some runners into thinking it will limit their pace or just feel uncomfortable, but my review on this feature is a positive one. It actually felt the opposite for me—it made the constant pounding feel much less impactful.

I am a big heel striker, which used to make me anxious until I learned that it’s actually not directly linked to injuries after all. The problem with heel striking is that it shoots the pounding all the way up the joints. Within the first few steps of taking my Clifton Edge out for a short, easy run, I noticed the shoe actually promotes a more mid-foot strike pattern. This is a plus for me, because it made the transition into the push-off phase much smoother. In turn, I felt since the shoe created this mid-foot strike on impact, it allowed me to apply a slightly better forward lean, which is part of good form! Of course, any permanent form improvements are made by the runner, not the shoe! 

The Best of Both Worlds

An extremely lightweight shoe is usually not the most cushioned one. The HOKA ONE ONE Clifton Edge, although a narrower shoe, provides a comfortable ride compared to what you may think when holding the shoe by hand. The Women’s shoe weighs about 8 ounces, which is on the lower to medium end of most supportive shoes. Instead of feeling tighter with the narrow fit, it felt more “fitted”—meaning the materials conformed to the shape of my feet as to support them. It has just enough cushioning to protect my feet during long runs, but not so much that it compresses my foot when I want to go fast. I have a neutral foot and gait pattern so this stability pair was perfect for me for runs of any distance.

So far I’ve taken my Clifton Edge out on a short 45-minute easy-paced run and a 90-minute aerobic run and they felt just right! I’m looking forward to trying this pair out for race-paced workouts and hill sessions, since the comfortable ride and smoother heel-to-toe transition are more ideal for fast and higher impact running. If you are a neutral runner looking for a lightweight shoe that’s also super good-looking, I highly recommend the HOKA ONE ONE Clifton Edge from Zappos. Don’t forget to sign up for the VIP membership and take advantage of the many benefits!

Awkward Tightness in the Legs? It May Be Compartment Syndrome

The most common area of the body in which runners complain of pain is the lower leg. Of course when you think about the mechanics of running, the lower leg receives the majority of the impact since it carries the most weight throughout the running cycle. This is why conditions such as knee pain, and more commonly plantar fasciitis are frequent. One of the more misdiagnosed conditions seen in recreational runners and elite athletes is chronic exertional compartment syndrome (CECS). During exercise blood flow increases and muscles expand. The pain from CECS is felt when the lower leg areas become swollen during exercise, if the fascia, which is basically a sheath that wraps around the muscles, does not expand with the muscles.

Symptoms

The type of pain usually felt with CECS is aching or burning in a specific area of the lower leg that begins at a certain time after beginning activity. Most commonly, the pain occurs in both legs and either in the posterior compartment (calves) or anterior compartment (shins). Along with pain, numbness or tingling, as well as tightness can be felt that worsens as you continue the exercise. These symptoms usually subside within 10 to 20 minutes after stopping the activity.

Differential Diagnosis

The reason this condition is misdiagnosed is because it resembles other more common conditions such as shin splints and tibial stress fractures. Shin splints are caused by overuse of the muscles connected to the shin bone, causing small tears which result in the muscle being “pulled” off the bone. The pain from shin splints is felt along most of the shin bone, whereas a tibial stress fracture is felt at a localized point in the bone. Both of these conditions, along with CECS, result in pain in similar areas and are usually caused by either improper biomechanics or overuse from adding mileage or intensity too soon during training.

If you are experiencing pain during exertion, especially if it begins within the first 10 to 20 minutes of a run and relieves within 10 to 20 minutes after stopping, get evaluated by a professional. If along with the pain is a sensation of significant tightness in the lower legs, CECS is most likely expected. An MRI will help rule out specific muscular issues. There are newer, more advanced MRI exams that can assess how much fluid accumulation there is in the compartments of the lower leg during activity, which has been found to be accurate in diagnosing CECS. It may limit the need to use the more invasive approach of diagnosing which is compartment pressure testing where needles are inserted into the muscles to evaluate the amount of pressure present.

Treatment

The goal of treating CECS is to relieve the pressure in the affected compartment during exertion. Unfortunately, the first step in treatment is avoiding aggravating activities, such as running. Doctors may prescribe NSAIDs and an icing regimen to help decrease the inflammation. During this rest time from activity, it is effective to include techniques to keep the muscles and fascia flexible such as massage and stretching. Once the symptoms are more controlled, it is important to ease back into running VERY gradually to be able to monitor returning symptoms. As you do this, strengthening all lower leg muscles, including the feet, should be incorporated.

Calf stretching should include performing with the knee straight, to stretch the outer muscles, and bent to stretch the deep soleus muscle.

The simplest way to keep the anterior dorsiflexors (along the shin) loose, is to use the foam roller or other deep tissue massager.

The first exercise most athletes include for the lower leg are basic heel raises. As mentioned above, the calves also include a deeper muscle called the Soleus, that often lacks sufficient strength. You can target these muscles by performing the heel raise exercise with a bent knee, or sitting adding weight to your lap.

Weakness in the ankle and foot may also contribute to lower leg issues. To target these ankle and foot stabilizers, using a resistance band is effective. Other exercises include single leg standing on a stable and unstable surface such as a foam mat or balance disc.

Unfortunately, in the majority of the more severe cases, a surgical procedure, called a fasciotomy, is required. Basically the fascia itself is cut open to relieve the tension in order to allow normal blood flow and muscle expansion to cause less pressure during activity. The recovery time after this procedure is quite short and allows athletes to return to their sport within 6 to 12 weeks. Post-surgical rehabilitation requires the same treatment as the conservative approach mentioned above.

Prevention & Maintenance

Biomechanics, or running form, is commonly blamed for lower leg dysfunction, such as CECS. Research has been done on evaluating foot strike patterns in runners and how these patterns may cause mechanical issues in joints from the lower leg to the hip and spine. When one uses the heel strike for landing during running, the anterior compartment muscles, the dorsiflexors, must act eccentrically to control the foot from slapping onto the ground with every step. This causes overuse and inflammation in the area. Many studies have evaluated the outcome of changing this foot strike pattern to a mid-foot or forefoot landing, and have concluded that this may help control and even resolve CECS. This is a change that should be done gradually, such as beginning with 5 minutes of forefoot strike in a single run and adding 5 minutes every few runs.

Another prevention option is running with shoes and/or orthotics that limit pronation of the foot. Overpronating requires even more work for the dorsiflexor muscles and causes increased tightness to the entire lower leg compartment muscles.

The exercises mentioned above should be incorporated to help prevent CECS and other lower leg dysfunction, as many times weakness and inflexibility are the cause. If you have been diagnosed with CECS or are experiencing symptoms, make sure to back off of the aggravating activities and always ease back into it during recovery. Seek medical advice if symptoms do not resolve or become severe. Remember, the quicker you take care of your pain, the quicker you will be back to doing what you love.

Sources

Tucker, Alicia K, Chronic Exertional Compartment Syndrome of the Leg, Current Reviews in Musculoskeletal Medicine, April 2, 2020.

Gallo, Robert A., Michael Plakke, and Matthew L. Silvis, Common Leg Injuries of Long-Distance Runners: Anatomical and Biomechanical Approach, Sports Health, April 2, 2020.

Gibson, Alexander, Chronic Exertional Compartment Syndrome and Forefoot Striking: A Case Study, International Journal of Athletic Therapy & Training, April 2, 2020.

Shoe Review: ASICS GEL-NIMBUS 22

Sponsored by Zappos

All opinions are my own.

Constantly packing on miles every week means I am continuously rotating through different types of shoes in order to keep my feet healthy. It is not just our form that plays a role in our injury risk and performance, but our running shoes are an important part of the process as well. It’s hard to find a shoe that’s good for every type of run—some will be strictly for track work or fast speed sessions, others for long runs, and others for use on the trails. You really shouldn’t just wear one pair for everything anyways, but it’s good to have a pair that’s well-rounded for whatever workout you have planned.

This is where the ASICS GEL-NIMBUS 22 comes into play. I was lucky enough to try out a pair from Zappos, which have a very large selection of shoes, so you can be sure to find anything you’re looking for! As a Rewards Member, you get free returns for 365 days, so if you’re not happy with the fit or just don’t like the style, you can return them without a problem. You can also always count on their 24/7 customer service. They are extremely knowledgeable about all of their products and are there to help you with all of your questions. You only win as a Zappos Rewards Member!

 All Around Support

Most new runners will ask what to look for in a running shoe. This all depends on the type of running you do: sprinting, short distances like 5ks, or long distances such as half and full marathons. For the most part, one of the most important aspects to look for in a shoe is support. After all that’s what shoes are supposed to be doing anyway—supporting your feet. The ASICS GEL-NIMBUS 22 is created with rearfoot and forefoot gel technology, so basically the entire shoe cushions at every angle of the running cycle. The midsole has a specific foam called FLYTEFOAM technology that helps when running longer distances—I definitely noticed this difference comparing the NIMBUS 22 with my other long run shoes on a 15-miler over the weekend. 

The qualities of running shoes will also depend on your biomechanics and body features. Runners with a history of joint problems such as knee or hip surgeries, back pain, or arthritis definitely don’t want a minimally cushioned shoe made just for speed work. The NIMBUS 22 has you covered with pretty much perfect cushioning for these cases. If you pronate when you land (foot rotates inward), you should wear shoes that somewhat correct the pronation. The ASICS GEL-NIMBUS 22 are made for neutral runners, so won’t provide the correction you need if you overpronate.

Fast Quality That Lasts

Most running shoes made for fast running and racing last for what feels like a second. It’s not uncommon for these significantly overpriced race shoes to be good to toss by 125 miles. That’s at least a third of the durability of most other running shoes. The reason for this is because fast shoes are made as light as possible, with the least amount of material, which wears away quickly. The GEL-NIMBUS 22 are made with a rubber termed “AHAR”, or ASICS High Abrasion Rubber, along the outsole of the shoe, which reduces the overall wear. I was surprised that these shoes felt light for speedier miles, given the weight of the shoe is about 9 ounces.

Giving the shoe an extra spring-like feel during push-off is the special FLYTEFOAM technology. I felt my foot bounced right off after landing, preserving energy to help me last longer at my paces. Although the shoe felt a bit stiff at first when walking around, the sole actually felt springy with every step while running. I was worried that stiffness would make my heel striking too impactful for my plantar fasciitis-prone feet, but the extra layer of gel cushioning along the rear sole definitely lessened the impact with every step and made for a soft landing!

All in all the ASICS GEL-NIMBUS 22 felt the best for every day medium to long running at an easy pace. As far as speed sessions, I feel these are the best for tempo workouts since they hold up well for long intervals at faster paces. Using this pair will save me from having to replace my sneakers so often, since they are much more durable than most of the pairs I normally wear. If you are looking for a shoe with max cushioning, but still on the light side, I highly recommend the NIMBUS 22. And don’t forget to shop them from Zappos! 

Shoe Review: 361 Degrees Meraki 2

Sponsored by Zappos

All opinions are my own.

As a runner who loves to pack on the miles every week, I am always looking for shoes that not only help me run fast, but are also supportive and cushioned enough to protect my feet. You’ve probably heard all about how important it is to rotate through different types of shoes throughout your training, so you may have one pair specifically for speed work, one for long runs, and one for the rest of your miles. Well, it is actually hard to find a pair that is good for every type of run anyway. Luckily I was able to try out the 361 Degrees Meraki 2 from Zappos, because I absolutely loved them for every single type of run!

I know ordering shoes online is scary, because you may be unsure of the size and fit you are getting or if you even like them in person. The good news is that you don’t have to worry any of this when ordering from Zappos because as a Zappos Rewards member, you get to return them for free (with a 365 day return policy!) and then you can pick out another pair from their extra large selection of styles. Customer service is also 24/7 and they are very knowledge about their products so you can ask all about the shoes you want and be sure to get the right pair.

I am used to wearing a bulky, super cushioned pair of shoes for my every day mileage, and a very unsupportive, yet springy, pair for my track days and speed work. Although I feel protected in the bulky ones and fast in the light pair, I have always wanted to have an all-around shoe—and that’s exactly what the Meraki is about. So far I have tested them out for a tempo run, all of my easy runs, an interval session on the track, and my grueling Saturday 17-miler. Continue on if you are intrigued to know the outcome.

Supportive AND Stylish

Unfortunately, in my opinion, most supportive and cushioned shoes out there are heavy and unattractive—they make me look like I am wearing boats on my feet! Since I cap out shoe mileage very quickly I end up not caring as much about the look. Now that I know there is such a thing as cute AND well-cushioned shoes, I will never go back to an ugly pair again! The Meraki are made with a light, mesh upper that gives it a sleek fit, rather that using a ton of padding to “hug” the foot. The technology behind the fit includes Fitz-Rite both in the outer and inner part of the shoes, which is what secures the foot in place. My foot felt just has protected with this light construction than with any other bulky pair I have used in the past. 

Meraki is Fast

What is responsiveness? Well, it is basically when the shoe provides a return in energy when your weight is absorbed into them. The Meraki 2 uses a EVA rubber called QU!KFOAM, which gives it this responsiveness along with cushioning. This technology is made to last throughout the entire lifespan of the shoe, which is a plus, since most other pairs begin to wear out in responsiveness after just a couple hundred miles. The special foam grooves around the balls of the feet so that you can push-off with more ease for a speedier run. I truly felt springy during my speed sessions without the sacrifice of stability.

I tend to normally have achy feet for the rest of the day after long runs, but surprisingly they felt great after last weekend’s 17-miler! I say ‘surprisingly’ because I especially have more soreness after wearing relatively new shoes, and this pair (which I only used for a week before Saturday) left my feet feeling recovered rather than wasted as usual. Since the best experience I had with the 361 Degress Meraki 2 was during my long run, and that’s the run that wears out my shoes the quickest, I think I will stick to making this pair my long run pair. The technology is made to last, and what I was using before gave me only a couple of months of use, so you can bet I won’t be going back to anything else! If you are looking for a shoe that gives you stability, cushioning, speed, and a lightweight feel, these are for you! Try them out, and if you don’t like them, you can blame me and then return them for free with Zappos! Happy Running!

Got Shin Splints? Learn How to Treat & Prevent This Annoying Injury

One of the most annoying, but significantly common, running injuries is shin splints. Well, this is the usual diagnosis from a doctor or other medical professional when you tell them you have pain in the front part of your lower leg, even without examining you first. Besides learning how to treat and prevent this issue, it is important for athletes to understand the symptoms and different diagnoses that are associated with shin splints in the first place, since there are other similar injuries that can be career (and life!) threatening.

“Shin Pain” Causes

The number one cause of pain in the shins is overuse. You will hear from many doctors and physical therapists that biomechanical factors—think: flat feet, heel striking and overpronating, are the main cause, but it actually has more to do with overloading in general. Yes, these factors contribute to pain and other problems, but without the “overuse” part, most injuries wouldn’t occur. When it comes to runners, those who skip strength training and run excessively are more prone to any overuse injuries. It can be difficult to keep up with other exercises when your mileage builds up and you have a life outside of running, but this is when it is most important.

Differential Diagnosis

A specific condition that often times gets overlooked when diagnosing shin splints is compartment syndrome. Although distance runners will have the less dangerous type—chronic compartment syndrome, it is important to note the symptoms of the acute version, which can be life threatening. This condition consists of increased pressure in the lower limbs from “trapped” fluid. It mimics shin splints in the sense that there is achiness in the shin bone and surrounding areas during activity. With compartment syndrome, this pain rapidly worsens during activity and almost feels like “congestion” in the lower limbs. If you are experiencing similar symptoms, DO NOT continue running and seek medical care as soon as possible!

Stress fractures are often times caused by prolonged shin splints due to the increased use of already inflamed muscles and weakening of the tibia (shin bone). This weakening is the result of degeneration of the bone from overuse. Proper treatment of shin splints can lead to a fast recovery, but it is not the case with a stress fracture. Training through shin pain to the point that it leads to a stress fracture will only delay your progress and cause you to sit out of running for months.

Treating Shin Splints

The first step to recovery is rest (as it is with almost every injury). Start by taking a few days off and icing the area of pain three times per day if you can. Initially it is best to figure out what caused your shin splits to begin with, which is usually a combination of tight calf muscles, weak lower leg and ankle muscles, and inefficient strength of muscles higher up in the body such as the knees, hips, and core. Once the pain is under control and any swelling has relieved, then a gradual progression of strengthening and flexibility exercises should be incorporated. Below are simple ankle exercises used to strengthen the muscles that run down the entire lower leg, as well as stretching techniques for both groups of calf muscles.

When easing back into running, it is a good idea to rotate between different types of shoes throughout the week. Alternating surfaces is also helpful. Try switching between the road, grass, treadmill, and track to relieve pressure in different areas of the feet and legs. For runners who overpronate, choose shoes that help correct your foot strike, or wean into a pair of orthotics that help align your feet. Of course, if any pain starts to trickle back into the picture, take a few days off, ice, and keep working on the exercises. You should always continue strengthening and stretching a few times per week, even if your treatment is successful, in order to prevent shin splints and many other problems in the future.