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!

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.