Summer Training Success: Featuring Asics GEL-Kayano 27

Sponsored by Zappos. All opinions are my own.

Training during these hot summer months can definitely make even the strongest of runners feel so out of shape! The good thing is that the rumors are true—training in the heat helps build fitness. Every time I’ve planned a fall race, I end up dreading the fact that the bulk of the training and the most intense weeks will land on the hottest part of the year. This is coming from someone who lives in a warm climate year round! Miami is regularly warm, so you would think I am used to it even when summer comes around. But it is a different kind of heat from June through September—very high humidity and dew point and a “feels like” temperature of 100+ degrees almost every single day!

Sadly, we’ve had the majority of our races canceled for the rest of the year, so it can be tough to find the motivation to train at all, especially when it’s stifling outside. I mentioned before and I’ll say it over and over again—new shoes can do wonders to give us a push to get out the door! I’m on my fourth week of using my ASICS GEL-Kayano 27 from Zappos and I’m truly loving them for the bulk of my training. Since my focus is improving my endurance, I’m incorporating several longer easy to medium-paced runs and this pair has been perfect!

Keep It Light

This goes for not just your summer training load, but also your entire outfit. The most comfortable way to run when it’s extremely warm out is with the lightest gear. You don’t want your clothes sticking to you, so make sure you wear light, breathable materials that keep you dry. This is especially important when it comes to shoes. You don’t want your sweat to keep you from reaching your pace goals! I, myself, am definitely not a fan of running shoes that absorb all my sweat and end up feeling heavy and sponge-like—no thank you!

The GEL-Kayano 27 have been the perfect pair for summer running since they are made with a mesh upper that allows air to flow through the shoes to help keep you dry. This is a bit of an update from the previous version, since they expanded the space in between the material’s fibers. Even the sock liner inside the shoe stays dry! By the way, the sock liner actually adds extra plush cushioning that I feel makes long runs much more comfortable! My feet tend to get sore, especially since I’ve had 12-years full of bouts of plantar fasciitis, so any extra cushioning that does not add weight is a plus.

Versatility

I have a neutral running stance and normal arch height, so I generally don’t have to worry about finding a good stability shoe. What I’ve noticed when researching running shoes is that it’s hard to find a pair that works really well for both neutral and overpronating runners. Usually the stability aspect tends to feel stiffer along the outsole if you are a neutral runner, therefore not as comfortable for speedier runs. 

The ASICS GEL-Kayano 27, however, is the best of both worlds! The DUOMAX support system helps limit the foot rolling inward (overpronate), but not at the cost of cushioning. It’s made with softer materials so from when the foot strikes the ground all the way to the push-off phase, it keeps the impact less intense, while providing the springiness we want to run at any pace. I noticed this the most when making turns on my runs—the shoe feels like it conforms to the shape of your foot like a foam mattress would, but kept my ankle secure as it rotated.

All in all, I feel the ASICS GEL-Kayano 27 does a great job at protecting my injury-prone feet during my high-mileage training program. After trying them out for every type of run—easy, long, sprints, tempo runs, and hill running, I find they work well for each, but are truly the perfect fit for medium to long consistently paced runs. Since these have been my go-to pair for the bulk of my easy and recovery runs, I even bought a second pair! There are several colors to choose from at Zappos, so take a look for yourself and don’t forget about signing up for the Zappos rewards so you can take advantage of the many benefits, like free expedited shipping, points on every purchase, and a 365 day return policy! 

Shoe Review: Asics GEL-Kayano 27

Sponsored by Zappos Running. All opinions are my own.

No races? No problem! You don’t need a race to keep on running. It’s true we find a good amount of motivation when we sign up for a big race, so it’s normal if we are feeling a bit bummed during this time as mostly all races have been canceled for the year. The thing about running that we often forget is that you can do it year round and get good at it, too—whether or not you have a race on the horizon. I, myself, think of other ways to get motivated. I create a list of short term goals for running that get me just as excited as my race goals do, and remind myself that reaching these smaller goals will only lead to better progress when I can finally race again.

Another way I motivate myself is with cool, new running gear. My favorite part of my wardrobe is running shoes, of course! I recently got another brand new pair from Zappos—the Asics GEL-Kayano 27. I shop from Zappos all the time, since they have an amazingly large selection of everything. I am a VIP member which also means I get free, super fast shipping, plus free returns for a year! I always have the best shopping experience and find everything I am looking for.

Next Level Performance

With the many months we have until our next races, it’s a great time to break up the time into different training blocks. One of the best ways to improve in distance running is to focus on the whole package, which takes time! So having lots of it is a good thing! Running in the Asics GEL-Kayano 27 is a perfect option if you are looking for a high-level stability shoe. My first impression of the shoe was how lightweight it is, especially after reading about the different systems that make up the shoe, which I thought would make the shoe feel heavy.

As I usually do with every new pair, I tried out the Kayano 27 for the first time on a short easy run. The first thing I noticed was how conforming the shoe felt during every part of the gait cycle. This is my favorite feature of Asics—the GEL that runs across many of their styles. It’s what lets the shoe move with the foot. Shoes without this feature tend to feel stiff when you push off the ground with the toes. The Kayano 27 does a good job with this transition and provides a springy step.

Built-In Comfort

Since I have a history of ankle and foot injuries and have dealt with plantar fasciitis for almost my whole running life, I try my best to find shoes that have a decent amount of cushioning but still provide the responsiveness I need for speed work. I have a pet peeve with running shoes—shifting of my heel, which is non-existent in the Asics GEL-Kayano 27! The external heel counter of the shoe truly holds the heel in place and makes it feel “locked”, so you can count on these shoes to feel more fitted than most other styles.

The DUOMAX support system is a game changer for those of you who overpronate naturally while you run. It’s what gives the shoe the stability aspect and controls that inward rolling of the foot. Not controlling overpronation during running can lead to a long list of injuries such as direct ankle and foot problems, runner’s knee, IT band syndrome, and low back pain. It’s important for runners to pay attention to this when choosing the right shoe. This pair also has a specially designed trusstic system in the women’s shoe compared to the men’s, with softer foam.

I’m excited to keep using my GEL-Kayano 27 for the bulk of my training since so far I find that they truly protect my feet from the constant impact of my daily running. I highly recommend this pair for medium to long runs at a consistent pace, although they are pretty good at quick pace changes, as well! I’ll keep you all updated as I continue to break them in and use them for different distances and run types. In the meantime, check out all of the colors on the Zappos site and don’t forget about the VIP membership 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! 

Finding the Right Running Shoe for You

Finding the right running shoe can get tricky. We all want to go for the most stylish pair with attractive colors and designs, but many times these nice-looking kicks end up destroying our feet. As a runner and physical therapist I have learned along the way that the single most important gear to be picky about for running (or really any activity that has you standing or walking for long periods of time) are shoes. If you are an occasional runner who gets in a few miles every week just to stay active, one pair at a time is sufficient. But runners training for a distance event, especially those who incorporate different types of runs require a couple of pairs to rotate through. And it involves more than just “cushioned” or “light” when shopping around. 

Know Your Foot Type

The first thing every runner should do when selecting shoes is figure out their foot type. Are you a pronator? Do you excessively supinate when you land? Do you have high arches? What does this all mean anyway?!

Pronator: This is when you land on the inner part of your foot when running. Most of the time runners initially land on the outer border of the foot, but quickly roll inward excessively. Those with low arches usually fall in this category.

Supinator: This is when you land on the outer border of the foot and remain with the majority of the pressure on this area throughout the midstance and even into the push-off phase of running. Those with high arches will fall into this category.

There are several running shoe stores that offer a gait analysis that can give you an idea of your foot type, but the best analysis would be by a podiatrist or sports medicine professional that specializes in gait and has access to the technology. A great way to analyze your foot type that can be done at home is checking the wear on your current or an old pair of running shoes. If you notice the wearing is excessive on the outer border, you can assume you are a supinator and you underpronate when you land. A pronator would have excessive wear on the inner border. If your shoes have even wear, you most likely have a neutral arch and pronate a normal amount.

Next Step: Shoe Type

Cushioned: Supinators should opt for cushioned shoes (at least for the majority of their runs). They provide optimal comfort (cushioning) with the least amount of firmness in order to promote a bit more pronation when landing. Cushioned shoes are made to be more flexible, but not all flexible shoes are cushioned! Some cushioned shoe examples are New Balance Fresh Foam, Brooks Adrenaline, and Saucony Omni.

Motion Control: This shoe type is made with more rigid materials in order to control the foot from rolling inward too much. Overpronators or runners with flat feet will benefit from motion control shoes since they include a more dense midsole, which helps raise the arch of the foot. Saucony Kinvara, New Balance 1540, and Brooks Ravena are all great shoes for low arches.

Stability: If you are a neutral runner, then stability shoes are your go-to. Most will have a firm rear and flexible forefoot with a moderate amount of cushioning. Some examples are the Saucony Guide Iso 2 (one of my favorites!), Adidas Ultraboost, and Nike Air Zoom Pegasus. 

Shoe Rotation

If you are an everyday runner, alternating between faster paced running, track sessions, and easy runs, it is best to rotate between two or three pairs. Opting for lightweight, flexible shoes are best for speed sessions. Shoes made for the track or even most “racing” shoes such as the Nike Vaporfly 4%, generally do not have much cushioning. As long as you limit the use of this type of shoe to short track repeats and racing, your feet won’t be affected too much. For the majority of your weekly runs (which should be at a conversational/easy pace), it is ideal to use the shoes that are best for your foot type as explained above.

Everyone has different feet and running form varies greatly, so what works for one person may not work for another. Just because you see a “fast” runner using a pair of the brand new Nikes does not mean you should go out and spend the money to use the same style. Well, first of all, a shoe does not necessarily make you faster. If you find you run faster in a given pair of shoes it is your better foot mechanics that are making you faster, not the actual shoe. The best advice if you are having any foot, knee, hip, or back pain during or after running, is to definitely evaluate your running mechanics and foot type. Switching to the right shoe for you can be a simple fix to a nagging problem.