You Can Be an Everyday Runner Thanks to the New Brooks Ghost 13

Sponsored by Zappos Running. All opinions are my own.

Running every day does not take any magic. It’s all about discipline and routine. Runners just getting into the sport often times get discouraged when they see the consistent daily run schedules of their more experienced friends. They have the desire to do the same but wonder if they will ever be able to get into that daily habit. As a running coach, I see this discouragement in most of my athletes at the beginning of their journeys, but it never lasts very long. Just a couple of months later they are running almost every day without it feeling dreadful, and there’s no better feeling for them than seeing their bodies transform into endurance engines in such a short time! The hardest part about getting to this point is understanding how much more goes into being an everyday runner than just running itself.

It takes strength, proper recovery, and ideal gear to get us to do this without burning out or getting injured. The first thing I advise my athletes is to make sure they are wearing the right shoes and rotating between two or three pairs throughout the week. This is important in order to balance out the pressure in the feet and joints higher up in the body and run more efficiently for different types of workouts. Brooks has done it again with their newest update—the Ghost 13. I got my pair from Zappos, where I get all of my running gear. As part of the rewards program, I get free expedited shipping, so my shoes came the very next day! Free returns for a year and only the best customer service are also part of the rewards program, so if you are not a part of it already, I highly recommend you sign up!

Just Run

When stepping outside for your run, all you want to have to think about is the run itself. When we wear uncomfortable clothes or shoes, it becomes a distraction and can end up messing up our form and making us more tired and achy the rest of the day. Brooks Ghost 13 is made with light, soft materials that keep your feet feeling fresh even after long runs. As usual I wore these for a short run first to break them in, but it didn’t take long for me to know they are a great pair for any amount of miles. My second run was a 90-minute progression run and I was surprised to see how a shoe weighing around 9 ounces can feel just as light as my 6-ounce pair!

The extended cushioning goes beyond the heel and is made with DNA LOFT technology, which basically covers up to the forefoot with a soft cushion to guarantee a smooth landing. As most of you know I am an intense heel striker, so anything that can lessen the impact during my steps is highly beneficial for me. When shoes are too cushioned they end up feeling less springy and responsive, so as comfortable as they can be, they aren’t the best for faster running. The Ghost 13, on the other hand, is not only cushioned but also has BioMoGo DNA which helps combat that loss of responsiveness with the added cushioning. During my progression run, where I started at around 8:45 minute/mile pace and finished around a 7:10 minute/mile pace, I did not feel the softness of the shoe limit my desired speed.

The Need to Breathe

What I loved the most about the Ghost 13 is the fitted feel of the upper. When a shoe hugs my foot like a sock, I know I can count on it to keep everything in place. This means less rubbing and chafing and better compression. I run in maximum heat here in Miami and the humidity is over 90% every day so I also try to wear shoes that keep my feet as dry as possible. The mesh that wraps the upper of the Ghost 13 does a great job keeping my feet from feeling suffocated like they do in other pairs. They also did not soak up all my sweat, even after 12 miles, which usually makes shoes feel twice as heavy during a long run!

If you are looking for a neutral shoe for those everyday miles, Brooks has your back. They updated the previous Ghost model with the joy of running in mind. When you don’t wear a good shoe, that fatigue and achiness in the feet, and even in the rest of the body, can make your run feel miserable. We shouldn’t have to think about anything else while running besides just running. Brooks wants you to RUN HAPPY, and the Ghost 13 makes that possible.

Endurance Train Like a Pro with the Saucony Ride 13

Sponsored by Zappos. All opinions are my own.

With zero races on my schedule and several months to play around with my training program, I decided these hot summer months are a perfect time to improve my endurance. This may sound crazy since it’s the most uncomfortable time of the year to be running outside for hours. Good thing I don’t mind the hot weather, but it does make running feel harder and less enjoyable sometimes! What helps is reminding myself of my purpose every morning before heading outside. Some days that purpose is for my mental or physical health, other days I run for a specific global cause, and other days I run for the views!

I’ve got several runs under my belt in my new Saucony Ride 13 from Zappos and I have to say I was surprised at the amount of cushioning they had, because when I took them out of the box they felt extremely light, similar to my racing shoes that have almost zero cushioning! I chose the Coral/Alloy color, but it was a hard choice since Zappos also has three other sleek color options that I’ll probably get my hands on as well! You can find almost anything you are looking for on Zappos, and as a rewards member, you can get anything you order in a day or two with their free expedited shipping. The other perk is the free return policy, which is for an entire year! So if you order something and don’t like it or it doesn’t fit right, you’ve got a long time to return. 

Consistency is Key

Most of you know I get my runs in no matter what. Over the years, I feel this consistency is what truly built my tolerance for the marathon, and, believe it or not, my improved paces. Although I don’t recommend a high mileage program to everyone, safely increasing what you are doing now is beneficial for building endurance. The most important part of this is making sure you gradually and safely build up mileage. This means making sure you wear the right shoes for YOU. Marathon training requires longer runs than usual, so it’s vital to wear supportive and cushioned shoes so that you can prevent injuries and recover faster. Almost nothing feels worse than having sore feet and ankles for days because you chose to wear the lightest and least supportive shoes on a long run thinking it will make you faster!

Tough Runs Made Easier

The Saucony Ride 13 is an ideal distance-training shoe since it is made with all-around cushioning—even the upper has a light, thin layer of compressive cushion. I felt the shoe had a more ‘fitted’ feel to it and kept my foot in place, even on my 90-minute run this week. A soft and responsive ride is what you want when you are running long and the flexible TRI-FLEXthat creates the outsole of the Ride 13 makes this happen. When I start to get tired in the second half of my runs I notice the pounding of my steps more on my joints. One aspect of this pair that helped soothe this impact is the sensation of the shock being distributed throughout the entire foot rather than just at the heel, where I normally land first.

Runners often get confused as to what ‘responsiveness’ really is and why it plays a role in our performance. It’s basically the way a shoe returns energy to your step. We put our energy into our foot strike onto the ground and a good shoe bounces that energy right back giving you a spring to your step, making running feel easier. This is ideal for summer running, since, as I mentioned at the start, running can feel hard during this time of the year!

The Saucony Ride 13 is a great option for runs of any length, but I’ll be using these for my medium to longer runs. Since they truly have good shock absorption on top of their responsiveness, marathon paced miles will feel smooth, too! If you are looking for a neutral pair for every day runs, the Ride 13 is an excellent choice. The heel offset is 8mm, which is ideal for runners who are either returning from or prone to injuries. Don’t forget to check out the other colors and everything else Zappos has to offer. Their rewards program is waiting for you!

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!

Shoe Review: Brooks Adrenaline GTS 20

Sponsored by Zappos Running. All Opinions are my own.

Stability, cushioning, responsiveness…it all sounds like the best way to describe a good running shoe, but what do these terms really mean? Do all running shoes really have the right amount of everything to protect us from injury and help us run our best? The answer is no. All shoes are made differently and it takes time and patience to find the right pair. If you ask a hardcore runner what they want in a shoe, most likely they will say “fast” is their priority. The problem is shoes that help with speed, are not the most comfortable. You pretty much have to give and take when it comes to deciding on the right pair. The most important feature to look for in running shoes is support. After all, that’s what shoes are made for—to support our feet.

In comes Brooks Adrenaline GTS 20. I was lucky enough to snag a pair from Zappos, where I regularly buy all of my running clothes and gear. Their extremely large selection of products guarantees that you’ll find what you need every single time. As a Rewards Member you get free expedited shipping and free returns for a year, so there is no reason to shop elsewhere! I’ve heard great things about the Adrenaline GTS 20 so I wanted to try out a pair myself. It was a hard choice out of about two-dozen color options. I selected the peacoat/light blue/copper, which looks even better in person!

Chain Reaction

Did you know any problems that arise in the feet could lead to issues and injury in higher joints in the body? For example, if you overpronate, this causes the foot to buckle inwards, which causes the knee to rotate and pressure to get unevenly distributed even up to as high as the lower back joints. Ankle and foot problems are frequently the initial cause of knee pain in runners. This is one reason why I love the Brooks Adrenaline GTS 20. It is actually made with a system that controls motion in the foot to minimize this chain of reactions. Stabilizing the foot with GuideRails, you can count on the Adrenaline GTS 20 to provide you with much more comfortable and pain free runs.

Dual Cushioning

Cushioning is cushioning, right? Yes and no. The term makes runners think of soft, plush materials that hug your feet, but the cushioning in the Adrenaline GTS 20 does much more than that. DNA LOFT is the softest of Brooks’ cushioning and is what adapts to your foot’s shape, positioning, as well as your bodyweight. I felt a good amount of that pillow-like support when running in this pair, yet with a springiness that I normally get in a lightweight racing shoe. This is what the second layer of cushioning is responsible for. The BioMoGo DNA was created to give a shoe that’s part of a “cushioned” line a speedy element. Don’t worry—having this extra layer does not add any bulk.

I took my Brooks on a few different runs—8 mile easy run, 12 miles with 3 miles at tempo pace in the middle, and an 18-miler long run at aerobic pace. They felt extremely comfortable and well-cushioned, but I was surprised at the stability I felt given they weren’t too stiff like most motion control shoes. This must be the GuideRails technology mentioned earlier. I was hesitant about the 18-miler since the shoes felt extremely lightweight for a long run given I have significant instability in my foot and ankle joints. Thankfully they felt supportive enough and did not give me any pain or soreness in my feet as I usually get after using lightweight shoes for longer sessions.

As for my speed session, I was pleasantly surprised! Since I already knew about the two layers of cushioning and the stability technology, I was anticipating a less than ideal assist for my fast miles. It turns out the addition of the BioMoGo DNA that is supposed to help with responsiveness, really does provide the spring you want when trying to run faster. I’m still waiting to try these out for an even faster workout on the track to really test this technology!

If you are looking for a sleek, lightweight, and cushioned shoe, the Brooks Adrenaline GTS 20 is a good option, especially for every day runs. This line is made with durable materials, so you can count on this pair to last you longer than many other brands. Don’t forget—Zappos has a full stock of over two dozen color options, so you can be sure to find a print that matches your style!

Shoe Review: New Balance Fresh Foam 1080v10

Sponsored by Zappos. All opinions are my own.

Looking for a sleek-looking, ultra-cushioned running shoe that feels light enough for fast running? The New Balance Fresh Foam 1080v10 falls within this category. Throughout my review of almost every brand of running shoes, I have found that many are trying their hardest to create and market an all-around shoe—one that’s good for any type of run. As ideal as this sounds, it’s not that easy to do. Shoes designed for speed work should be light and made with materials that respond quickly to our foot strike, which means they are not meant to last very long. Styles made for long runs or even every day running are made with heavier material that cushions the foot well. These will last longer and feel more comfortable in general, but will definitely feel bulky during speed work and limit fast paces.

My first impression of the Fresh Foam 1080v10 was how energetic the color options were. There is no better way to get into the running mood than to slip on a pair of bright-colored kicks! Zappos offers so many great colors for this style, but I chose the Lemon Slush, since it was the brightest. As a Rewards Member, you get free returns for 365 days, so if you aren’t satisfied or want a different color once your shoes arrive, you don’t have to pay to send them back! I’ve been a member for a while now and truly feel that Zappos provides the best and most knowledgeable customer service on top of super fast (and free!) shipping.

Comfort on a Different Level

 By ‘different’ I mean not just cushioned and light. The New Balance Fresh Foam 1080v10 literally feels like a sock—hugs your feet and stays put with soft materials. Unlike some lightweight running shoes that are made of plastics and rubber, the 1080v10 is made of Fresh Foam X in the midsole. This is an improvement from the previous version of the shoe, which was still plush, but this time the creators made an even softer update. To add to the comfort level, this shoe truly locks into place. I felt it mostly in the heel, which I personally usually have issues where it’s difficult to get my shoes to tighten enough to cup my heel securely. I read about this heel-lock fit before trying the shoes, so I anticipated it, but it did actually feel ultra-secured in place.

The upper of the Fresh Foam 1080v10 has a bootie construction, which feels like a soft, light compression around the top of the foot. By no means is this compression tight or uncomfortable, but instead the opposite—flexible during all motions of my foot during runs. I tend to get mild swelling in my feet after hour+ long runs, which causes my shoe laces to get loose, while the actual upper of the shoe feels tight during the second half of the workout. After trying the 1080v10 for a 15-mile long run, 10-mile tempo and hill workout, and 60 minute easy run, I found that although my feet still swelled, the shoe did not feel tight and the laces did not loosen up at all. This was a result of the flexible Hypoknit upper material.

Put Speed to the Test

 The New Balance Fresh Foam 1080v10 were made for a comfortable ride, but feel like a speed shoe with the new updates. I was fortunate enough to try the previous version, so am able to compare. The 1080v9 were definitely made for comfort—very well cushioned and supportive. These were one of my main go-to pairs for easy runs and medium long runs at easy pace. This newest version is definitely an upgrade and I would consider these a great option for tempo runs and maybe even track sessions, although I haven’t tried them for runs faster than my marathon goal pace.

The weight dropped significantly between the two—by a whopping 1.5 ounces. The 8.4 ounce (women’s) 1080v10 is made with less rubber and more of the lightweight Hypoknit material. Combined with the new Fresh Foam X, which gives the shoe more rebound with every step, this updated version of the 1080 is definitely made for fast running. So far, on two different tempo runs I truly felt much lighter on my feet with less fatigue when I was finished, compared to when I ran with its predecessor. I was switching around between a couple of other pairs for my speed sessions, but I’m happy I was able to try out the New Balance 1080v10—my new favorites for fast training runs!

Injury Prevention 101

We all know that runners have a higher risk of injury than non-runners, just as do athletes of any other sport. Obviously this is true, as simply being more active means you are on your feet more often with a greater availability to trip over an object and fall, step on uneven surface and roll an ankle, or just overuse weak body parts. In my opinion this risk is better than being inactive and risking developing heart disease, diabetes, and other health issues that come from lack of exercise. Besides being cautious to avoid tripping and bumping into something, runners, and all other endurance athletes, should follow other steps to decrease their injury risk on a daily basis.

SLEEP & Rest

The first and most important method to help prevent injury is to make sure you are getting enough sleep. You may feel like your 4 or 5 hours of sleep every night is just fine to keep you going, but sleep does much more than help us get through our day. Most, if not all, of the muscle damage repair and growth occurs during sleep. Human growth hormone is released during certain stages of sleep that increase blood flow to our muscles so that they can repair from our workouts. Another stage of sleep, REM, is responsible for relaxing our muscles and reducing symptoms of chronic pain. Runners should aim for at least 7 hours of sleep each night, but research shows 9 or more hours gives the most benefit to competitive athletes.

Strength Training

A well-rounded exercise plan is always best when it comes to lowering your risk of overuse injuries. You’ve probably read that triathletes, even those who participate in Iron Man competitions, have a lower risk of injury than marathoners. That’s because triathletes train with a balanced mix of running, cycling, and swimming. As a distance runner, if all you are doing is running, then you are inching your way closer and closer to an injury every day. The best formula for runners is to incorporate a mix of running, weight lifting, and other cross training cardio exercises. Lack of time may be the reason most runners skip strength training, but you can highly benefit from a quick 20 to 30 minute session a few days per week. This should be a priority if your goal is to improve your performance and not get injured.

Pack on the Miles GRADUALLY

One of the quickest ways to get injured as a runner is to increase weekly mileage by a substantial amount—even if you’re feeling great. The rule of thumb is to never increase by more than 10% each week. This may even be too much for some runners. A safe method is to increase by a handful of miles each week for 3 to 4 weeks and then have one week as “recovery” where you drop your mileage by 20% to let your body rest. After this recovery week, you can safely start back from where you left off.

Rotate Your Shoes

Since the feet carry your entire body weight during all activities, it is beneficial to give this part of the body a break. One way to do this is to switch your shoes throughout the week. Most brands make running shoes for different types of workouts. Save your well-cushioned shoes for long runs and recovery runs, and your lighter pairs for speed and track sessions. The style of each shoe is different which means your foot muscles will work differently in each pair. Everything that happens down in the feet has an effect on the rest of the body—so shoe rotation lets different muscles all over the body work and rest all at different times. 

Focus on Good Form

The constant pounding on the ground from running has an impact on the entire body. The ideal running form is one that lessens this impact and keeps all parts in sync and balanced. It is beneficial to add strides once or twice a week to focus on this. Run 5 sets of 20 to 30 seconds at a hard pace where you practice holding an upright posture with relaxed shoulders, taking quick steps, landing on the mid-foot, and a having a slightly forward lean—all aspects of proper form. Once you master good running mechanics, you will lower your risk of overusing any part of your body.

Stretch & Foam Roll

Just like weak muscles are prone to overuse injuries, tight muscles are more prone to tearing—which is an injury that can put you out for months! Runners can get tight all over, but hamstrings and calves/Achilles are the common areas that get torn. My advice is to make it a habit to stretch after EVERY SINGLE RUN for 10 minutes. A few sets of 20 second holds for the glutes, hamstrings, quads, and calves is enough. Foam rolling can be more tedious but is useful to tackle much deeper muscular tightness. It may also help improve range of motion that is limited by chronic muscle inflammation.

These steps may seem like a large load added onto your regular running routine, but they are necessary if you want to run for years without worrying about easily getting injured. These components will also help you become a more efficient and faster runner over time, so it’s a win-win if you ask me!

Sources

How Sleep Adds Muscle. The National Sleep Foundation. www.sleep.org. Nov 15, 2019.

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!