Run Fast and Recover Faster with Apolla Performance Socks

From racing shoes to headlamps and everything in between, runners can be quite picky about their gear. As time goes on and technology advances, runners want the best of the best to be able to perform well, stay away from injury, and recover as fast as possible. Believe it or not, socks play a significant role in foot health for athletes. They are not just made to add a layer of cushion in between the skin and shoe seams. They can provide the feet, and pretty much every joint up the body, with support and injury prevention no matter what your lifestyle dictates.

Comfort is Always Number One

The first thing we aim for when picking out any piece of an outfit, shoes, or socks, is comfort. Runners, in particular, don’t care as much about looks, as long as they can feel comfortable on their long runs and avoid issues like achy joints, blisters, and heaviness. This all can be solved with a good pair of socks. In comes Apolla Performance. Initially created for dancers, who we can all agree get the most beating to their feet, these styles are equally perfect for any lifestyle. Just recently a research study concluded their effectiveness in reducing force and received the American Podiatric Medical Association Seal of Acceptance.

Apolla Performance socks are all made in the USA with REPREVE, which is certified sustainable yarn. Runners are sure to be happy with the Amp (no-show), the Performance (crew), and the Infinite (mid-calf), since they all provide the perfect thickness to protect from impact, blisters, and moisture, without feeling suffocated in running shoes. Each has energy absorption padding in the heel and ball of the foot which helps cushion during both push-off and landing—the parts of the running cycle that damage the feet the most. If you suffer from plantar fasciitis, you will be grateful for this feature!

Instability is the Enemy

As a physical therapist, I am an advocate for creating the most stable surface during the running cycle. This means being extra picky about the shoes and socks you wear. Weak, overused, or tired ankle and foot muscles can lead to ankle rolls and strains in the tiny muscles of the foot from the constant work when your foot and ankle are not supported well. Apolla Performance socks are made with targeted high compression where you need it the most—around the ankle joint and the arch of the foot. The arch actually has three zones of compression to lift and stabilize, which makes a significant difference if you suffer from plantar fascia issues. In these cases you want to prevent your arch from getting too stretched out, which will end up tugging on your heel bone. It’s a tough condition to treat, so you want to do anything you can to avoid too much pressure to this area!

Work Hard, Recover Harder 

The mid-calf Infinite Sock from Apolla Performance is the best choice for both recovery runs and your rest days. Providing your feet and lower legs with compressive support is ideal to help with circulation—the key to recovering faster. This is best done with graduated compression up the calf, which is exactly what this pair provides. Using compression socks during and after runs, especially speed workouts and long runs, is ideal for those suffering from achy calves, shin splints, Achilles tendinitis, and any other foot and ankle conditions. You want good blood flow and comfortable cushioning if you want to be fully ready for your next workout. If you are looking for happy and healthy feet, Apolla Performance has you covered!

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!

A Marathon Training Staple: The Saucony Triumph 18

Sponsored by Zappos. All opinions are my own.

We are quickly approaching the last quarter of the year. I’m sure I am not the only one who had these big goals for 2020 and felt somewhat derailed months ago when everything pretty much came to a halt in our lives. At least that’s what it seemed like. What really happened was life had to keep going, but with a bunch of alterations and limitations. For runners, the biggest change was the loss of racing this year. This, on top of being limited to solo running for a long time, has been the biggest block to staying motivated. I won’t lie—I got a bit jealous seeing some runners continue on their race training programs and smash their PRs with virtual races. 

Since I’ve never been into racing virtually, I used the summer to build a good base and keep things easy. I am happy I chose this route during these crazy times, because it helped me truly embrace my love for running and how having a more relaxed schedule can still keep me in shape, while staying sane at the same time! Well, now I’m on to the next chapter! The next race I’m signed up for is my hometown race, the Miami Marathon, at the end of January. My new kicks, the Saucony Triumph 18 from Zappos, came just in time to break them in during my first week of training. If you didn’t know, I get all of my running gear from Zappos. They have the largest selection of products and the best customer service. Plus—they offer free expedited shipping and free returns for a year when you are part of the free rewards program. I highly recommend signing up if you love to shop!

Faster Than Ever Before

I’ve ran with the previous Saucony Triumph versions, including the 17s, which were just on the last tip of their lifespan, and I’m happy to say the Triumph 18 are a perfect update to what was already one of my favorite running shoes. I have been using the Triumph for a few years now for the majority of my easy and recovery runs. They have always been my most cushioned shoe, making my feet actually feel recovered after runs. Although most of my long runs have been done at an easier pace, I usually avoided using the Triumph since they felt a bit heavier than most of my other pairs. I was so happy when I felt the much lighter and flexible fit of the Triumph 18! The faster feel is definitely the most evident update.

Thanks to the PWRRUN+ technology, the cushioning of the Triumph 18, is coupled with a lightweight outsole, which makes the shoe a good option for longer and faster runs. After running two easy 7-milers, I wanted to feel this for myself and used the Triumph 18 on my weekend 90-minute run. I threw in several sets of 1-minute pick-ups to test out the speed in the shoes, and I was pleasantly surprised at the springier, faster feel of this update.

Anti-Fatigue at its Finest

The main reason I loved my previous Saucony Triumph pairs is how much they helped with the recovery process after harder workouts. During marathon training, I schedule these easy recovery runs every other day and sometimes in the evening after running hard that morning, and the Triumph have always helped keep my feet and joints pain free. You’ve probably heard and seen me mention before how important the right running shoes are to help prevent injuries and keep you running long. Well, the Triumph 18 are the perfect pair to rely on for your race training. I am prone to plantar fasciitis and have problematic feet to begin with, so I used to train with extremely sore feet and this was a huge limitation to my progress. Yes, my feet still get sore after hard workouts, since I still sometimes wear the wrong shoes for me, but right after just one run in my Triumphs I’m already ready for my next workout. Keeping these shoes as part of my shoe rotation all this time has truly been one big reason why I have been able to avoid plantar fasciitis for a few years now and push harder during workouts.

I’m excited to bring my Saucony Triumph 18 along with me for my marathon training this fall. I’m only on the first week of this structured training block, but I know it will be a good one! After months and months of dealing with this global crisis and feeling unsure about what the near future holds, I am ready to tackle my next big goals! Even if the race does not happen in January, I still want to give it my all for the rest of this year and try my first real virtual race, and shoot for a sub-3 marathon finish. The Triumph 18 is sure to help get me there. Now, go get yourself a pair from Zappos!

Shoe Review: Asics GEL-Cumulus 22

As runners, we love our shoes. We love them so much, we dread when they wear out too quickly and we have to toss them. It would be great if all the shoes we loved would last just a little longer, but unfortunately, since we also like our shoes to be light and fast, we have to sacrifice durability. What if I told you that this is not the case with the brand new pair I was lucky to try out from Zappos?! The Asics GEL-Cumulus 22 is made with lightweight materials that last longer than most other shoes—you can actually tell the difference from the first time you wear them rather than waiting to see at the end of their lifespan.

Zappos has been my go-to for all my running (and much of my non-running) gear. They have an extra large selection of products, so I always find what I’m looking for. Since becoming a VIP member, I’ve taken advantage of the benefits, including the free expedited shipping, expert customer service, and free returns for a year. If you haven’t joined, you are missing out!

Long Run Comfort

When trying out a new pair of running shoes, I always take a day to walk around in them first, then follow that with a short run to break them in further before attempting a longer run. These shoes are definitely more supportive than the lightweight shoes I am used to. The structure of the shoe is on the firm side, yet flexible enough to conform to the motion of the foot during the constant pounding on the ground. Some runners stay away from more rigid shoes because they feel it will limit their speed, but you definitely want some firmness if you are looking to run more than a few miles. That’s where the support comes from!

My first longer run in these shoes was a 14-mile run up and over the causeway several times, and I was surprised with how comfortable they felt during the inclines. Instead of the firmness limiting my push-off on the inclines, it actually helped! Asics’ FlyteFoam technology is what gives the midsole this responsiveness. I was a fan of the GEL-Cumulus 21, which I used for most medium runs for a couple of months. This updated version feels much softer, which is going to be great for all of my bridge runs!

A Summer Running Essential

Running in 90+ degrees and 95%+ humidity every single day has its benefit of building a great deal of strength and fitness. One of the worst problems of running in this climate is finishing every run with soggy shoes. It’s merely impossible to not get sweat into your shoes during these hot months, so it’s great when a shoe is made with the right materials to let your feet breathe and not get weighed down. The Ortholite X-40 Sockliner in the Asics GEL-Cumulus 22 provides the shoe with better moisture management than any other shoe I’ve used lately. The upper part of the shoe is made with a mesh material, which also helps the feet stay dry.

I lean more towards a neutral/supinated foot strike, so these shoes felt just right. If you are an overpronator, you may actually still find this shoe can work for you since it is extremely roomy for any orthotic. I actually tested this out by removing the insoles and replacing with my plantar fasciitis insoles I use sometimes and they did not feel tight at all! For those of you that fall into the overpronation category, the increased pressure through the heel when running can definitely cause pain and other foot and ankle issues. The GEL-Cumulus 22 is made with a gel cushion that you can visibly see in the heel of the shoe that reduces this pressure and provides the foot with better shock absorption—something that will greatly reduce your risk of injury.

All in all, the Asics GEL-Cumulus 22 is a well-designed shoe that feels great for just about any run. I will be using these for medium to long runs since the materials are longer lasting than other lightweight shoes I own. I highly recommend this pair for short to long distance training, so give them a try in one of the ten color options from Zappos. And don’t forget to take advantage of the VIP membership program!

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!

Apparel Review: Brooks Dare Run Bras

Sponsored by Zappos. All opinions are my own.

When it comes to running, all details matter. We spend so much time researching and looking for the right shoes for the sport, but forget that the rest of what we wear makes an impact on our performance as well. When I first started out as a runner, I dressed in whatever I normally wore to the gym—spandex leggings and cotton tops was typical. I dealt with my fair share of chafing all over the place, but it took me a while to understand that it wasn’t just the act of running that was causing this issue, it was actually the material and types of clothes I was wearing on every single run. Cotton definitely should not be a part of any running apparel!

Most people who follow my journey will notice I have been wearing the same style of sports bras for years. I tend to stick to what I know and what has ‘somewhat’ worked for me, but end up missing out on the new and better options that come out on the market. I was lucky to try out one of the styles from Brooks new Dare Run Bra collection from Zappos, where you can find the entire line plus a long list of so many other products. Being a Zappos Rewards member means I get free expedited shipping (one business day!), free returns for a year, and the best customer service. It doesn’t get any better than what Zappos offers!

Backed by Research

When designing the Dare collection, Brooks partnered up with research teams and runners to test sports bra features on the many cups sizes, not just the standard size as most brands do. The conclusion was that bras made for running should be designed very differently than the regular sports bras out there. Running is a high impact sport and requires extra support to withstand constant and intense movement, as well as extra protection against excessive moisture. Promoting breast health was a top priority for the Brooks team when creating the Dare collection.

The Test

My first impression of the Brooks Dare High Neck Run Bra was how lightweight the material felt. I chose to try this cropped style since it had a bit more coverage than most other bras, which tends to be more comfortable to wear for my body type. I was a little skeptical to run with a bra that was almost entirely seamless, like this one, since it felt as if it wouldn’t support and hold things in place as much. My first in-motion impression of the High Neck Run Bra was the compete opposite—the lack of seams made the bra feel even more lightweight than I thought and since the material was pretty compressive, it felt just as supportive, if not more, than the bras I normally wear.

As I mentioned, I’ve had a long history with chafing from sports bras. I don’t know if it’s because my skin is super sensitive or I really just don’t wear the right type of bras for distance running! The worst of it happens during long runs and racing since it’s when I’m sweating the most. I finished the 2018 Boston Marathon, which was a torrential downpour the entire time with an almost-down-to-the bone, quarter dollar-sized open wound along the seam of my bra. It was the worst pain for days and I still have a scar from it! I normally get chafing even on 90-minute runs, but I ran a 12-miler with the Brooks Run Bra and I finished with ZERO chafing! That definitely marks a big checkmark for a good sports bra in my book!

The back and sides of the High Neck Run Bra has tiny holes, or perforations as it’s called in the details, that I thought was just for added design, but they actually serve a purpose. They are placed strategically to promote airflow so that your skin can stay dry—another aide to the anti-chafing benefits. During my runs I think this helped the bra move with my skin much better than if excess sweat got in the way and made the material stick. Many bras these days are made with cup inserts to add that extra padding and/or support for bigger cup sizes, but they tend to get tangled when you wash or just fall right out. The padding in this Brooks Run Bra has a unicup design, so it doesn’t shift around during runs and definitely made a noticeable difference for me as far as comfort.

Overall my opinion is Brooks did an amazing job paying attention to the details that matter for women runners. For me, the most important details I look for are anti-chafing properties, compression, and style, and the High Neck Run Bra fit all. The rest of the collection is designed just like this style, so I am looking forward to adding the others to my wardrobe! Combined with the perfectly comfortable Greenlight Tights and Glycerin 18, I felt unstoppable! Brooks running gear is made with detail and performance in mind and can all be found at Zappos. Don’t forget to sign up for the Rewards program to reap the many benefits and always top-notch shopping experience!

Taper Time: How to Train, Eat, and Rest the Right Way

There is a reason why runners call this time of the season the “taper crazies”. It simply makes most of us go nuts because we can’t tell if we are running too little or too much, eating enough, resting enough, and we are so nervous for race day that we end up not sleeping enough. This only makes us even more crazy, since sleep is vital at this time! We are officially closing in on the first of the Fall marathons— with Chicago up next on October 13th. It’s an exciting time for some big races, but it’s important to stay strict with your taper approach in the midst of the excitement.

How Much Should I Be Running?

No matter what you feel your body is capable of, the amount of fitness gains that can be made during the last 2-3 weeks before a race are slim to none. All the work has been done at this point. The strategy I use for myself and my athletes is a full two-week taper approach where mileage and intensity is cut down gradually. By two weeks out of race day, a 25% cut in overall mileage is ideal to get the legs to start resting. Lowering intensity will naturally come from the drop in mileage, as you shouldn’t completely eliminate these workouts at this time. Instead, cut back a few reps from your track session and a few miles off of your tempo run. Keeping up with post-run strides continues to be important as this keeps good strength in the legs and helps maintain proper form.

The week before the race, mileage should be cut by 50%, with additional time spent utilizing recovery tactics. The very last speed session should be completed by Tuesday or Wednesday (at the latest), in order to get the legs rested. It's just fine to add in a few sets of strides after your easy runs later in the week, but the intense, longer workouts should be kept to a minimum on race week. It is also important to keep pace no faster than goal race pace for your speed sessions this week. The majority of mileage should be at a comfortable, easy pace and decrease each day. An easy shakeout run scheduled one or two days before the race will help keep the legs loose and well-circulated.

What/How Much Should I Eat?

You should eat exactly the same as you always eat! The worst thing to do is to try to add in different kinds of food or drastically increase carbs to “carb load” and then be sick to your stomach on race morning. The most important thing to do is eat the foods you are used to. It can be tough when traveling for races, so choose menu items at restaurants carefully and as close to your usual diet as possible. Some runners opt to bring their own snacks along when they travel, which is especially good for race morning. It is not that hard to travel with a bag of bagels, single serving packets of peanut butter, granola bars, and gels.

Along with good and adequate nutrition, it is important to keep yourself from getting sick. The extra nerves and excitement add additional stress to the body, and since you are just coming off of the most intense part of your training, your immune system is a bit weaker. The easiest way to help prevent any illness is to stay hydrated. Drinking lots of water helps to flush out any toxins and bacteria in the body that can lead to catching a cold. You may also want to add in some extra vitamin C, zinc, and glutamine to keep your immune system as strong as possible.

What Else Can I Do to Make Sure My Body is Rested Enough?

We hear the word “recovery” and we think we are doing it right, but there is more to it than lowering mileage. This concept MUST be emphasized during the last two weeks before a race. The most important part of your recovery plans should consist of extra sleep. A good idea is to start getting to bed 10-15 minutes earlier every night starting at 10 to 14 days out from race day. It’s normal (and OKAY) to not sleep well the night before the race, which is when most people are nervous and anxious, but you want to get in the extra ZzZs for several days leading up to the big day. Down time throughout each day is another good way to recover. Since you are running and strength training less, you’ll have some extra time to fit in laying around with your legs elevated. Although massage is not a permanent fix for tight and sore muscles, it helps to get a couple of sessions during your taper period for the benefit of stress-relief and decreasing lactic acid in the body.

THE DAY BEFORE

Some runners make the mistake of laying around TOO much the day before a big race. Although resting should be emphasized, you can end up doing much more than you need, and risk being all stiff come race morning. This is why it is recommended to do a shakeout run—an easy 20-30 minutes of running at a slow, recovery pace. This will keep your legs loose. Throughout the day, add in a little bit of walking and stretching in between periods of relaxing and elevating your legs. Some runners opt for visiting the expo and other race event venues the day before. If you decide to do this, try to avoid walking and standing around for hours at a time. You want to save as much energy as possible for the race!

Following these guidelines during your taper period will help you be as prepared as possible for the big day. The key is to get a handle on the things you can control—your nutrition and hydration, resting your mind and body, and get your gear in place. Try not to worry about the factors that are outside of your control—such as bad weather. Keep your mind focused on staying smart and celebrating your hard work, and race day will most likely be a great day!