by guest author Zoë Nance, Tri-Athlete and Endurance Coach, Zoë Fitness

It seems like there are so many options and theories out there, how do you make sense of any it?!
There are a few things that I always recommend.

Replace your shoes every 6 months

This next area is where the debate comes in.  When we go to a running store a sales person will generally try to sell you a shoe that is ’specific’ to the way that you walk, whether you are a pronator or a supinator.  We naturally do these things as we run/walk/or hike and I feel if we get a shoe for  ‘overpronation’ then our foot is then crammed and frozen into an inadequate, biomechanically inefficient state .  I would recommend getting fitted for your shoe, more by the size of your toe box versus the length of your foot.  If your toes do not have enough room to spread out then you will inadequately use the muscles of your lower leg.  You will not be able to stabilize your body weight the way that we were designed to do it.  The best thing to do is to buy a neutral shoe with no unnecessary support.  This allows your foot to begin to work the way it is supposed to work.

Here is where I really cause the debate.

We should, in most cases, not wear insoles.  I know, they were probably prescribed by a MD or a DC.  Somebody who noticed you had a limb length discrepancy, or someone you went to because you were having pain.  In my opinion, this is even worse than wearing a shoe that forces you into pronation or supination.  Yes, this may have relieved your symptoms but it fails to address the root problem, which in most cases is a muscular imbalance of the lower leg, but may even stem from somewhere as high up on the chain as your cervical spine.

So how do you overcome the need for insoles?  Now granted, there will be some cases where a shoe insert is the best thing for you.  However, here are some simple things you can do. Begin to go without shoes.  Slowly begin to train your foot to be open and neutral while you’re in your home.  Gradually increase the duration and frequency that you are walking barefoot in your house.  Like any new workout program you may develop some sore muscles because of it.  Make sure your shoes are fitted properly in the toe box.

If you’re a runner begin to gradually increase the duration and frequency that you are running in a neutral shoe.  Begin running very small distances barefoot.  Make sure when you are running barefoot you are on a safe surface like a grassy field, soft track or personal treadmill.  Do not do too much too soon when beginning these techniques as they will not be safe for you, this is something that needs to be worked into gradually to avoid injury, as with all exercise programs.   You will begin to notice that when running barefoot, it hurts when you don’t land correctly and your body will begin to correct itself to a form that is more natural.  Our bodies were not originally made to run with shoes on, for thousands of years we were running barefoot.

It is important to begin running biomechanically efficient, by decreasing your stride length and increasing your foot strikes to about 180 per minute.  There is some variance on foot strikes per minute based on the size of your shoe.  By improving these two techniques you will automatically begin to use your body in a more natural way.   Shortening your stride will not only allow your body to land mid foot but it will allow your hips to stay in a more neutral position.  In my opinion, our bodies were meant to land mid-foot, that is why we have extra padding on our heels and forefoot, and then meant to push off our toe box forward to more easily help us move through space, also engaging the power muscles of our lower leg.

How do I get to the root of the problem of my foot pain, knee pain, hip pain, etc?  You find a professional who can do an assessment for you.  I recommend Muscle Activation. Muscle Activation is a company of specialists and jump start professionals who are qualified to provide a systematic approach to checks and balances to assess.

What I love about the Bondi Band Pony Hat is the hole is higher up and keeps your ponytail in place. The colorful wicking fabric hats are perfect for keeping sweat away while exercising. Hats come in a variety of colors and are available at Bondi Band for $17.99 (US). Please specify “pony hat” in the comment box during check and they will custom make the pony hat for you.

The pendant hangs from a sterling silver 16” chain with a lobster clasp closure and is available for $55.00(US) at iRUNLIKEAGIRL. It just might make an excellent gift for the runner in your life.

We are compiling a list of holiday gift ideas that would be great for the runner in your life. If you have a product suggestion you would like to share, please send an email to Susan at runnersusan@gmail.com by November 19th.

I’ve been a reader of ultra-distance runner Julie Berg’s blog for several years. A few weeks ago, I read about a solution she had come up with by mixing various ingredients she found in the first aid section of a discount store and has now made available to the public.

I received my shipment of Julie Berg’s Foot Potion Blister Magic recently. And I have to say, so far, it has worked for me. If you’d like to try it out for yourself for only $13.95, visit Julie’s online store.

The owners, Marc and Susan McKinney, gave me three pairs to try out. I love them all, but I have to say the pair my cyclist husband and I fight over is the Wave 2i. What I like most about all the Wave 2i (other than the awesome color selection) was how they didn’t put any pressure behind my ears and never slipped on my face, even while running in 90 plus degree Texas temperatures. My husband loves the three interchangeable lens options, which gives you good vision in any light.

The frames are Arubaflex TR 90 nylon and have this groovy thing they call Twisted Technology – and if I hadn’t seen the owner, Susan, twist the frames almost completely around with my own eyes, I wouldn’t have believed it was possible. I know for a fact, I’d be chicken to try it with ANY of my other glasses.

The lens material on all their products is scratch resistant and shatterproof. Made from a polycarbonate material, the lenses offer excellent visual acuity with 100% protection against harmful UVA and UVB rays. All Aruba Sport Eyewear meets or exceeds the United States and European standards for protection against harmful UVA and UVB portions of the light spectrum while at the same time, piercing blue light directly into your retina to make your vision bionic – Hi Gary!* They also carry frames that can be fitted with prescription lenses.

Aruba Sport sponsors endurance runners, marathoners, triathletes, tennis, golf and beach volleyball players. These athletes test their glasses at actual events and give them input on what does and does not work on the course. Aruba has a few athletes wearing their product in the Beijing games, including U.S. marathon contender Brian Sell. Be sure and watch him go for a medal this Saturday.

Aruba also offers a great warranty. If for any reason your Aruba Sport sunglasses break or you are not happy with their performance, simply return them to Aruba Sport (add $14.95 for shipping and handling) and they will send you a new pair of the same or equivalent style.

Aruba Sunglasses are reasonably priced from $69.95 to $99.95 (US) for interchangeable lenses and are available at stores nationwide. To find a retailer, visit Aruba Sport or contact them directly at 972.369.0323.

Aruba proudly sponsors the Hanson-Brooks Distance Project Elite Running Team. Pictured below with the autographed jerseys are VP of Sales, John Boucher, and owners Susan and Marc McKinney.

*Please note: Neither Aruba sunglasses, nor blue light will give you bionic vision. I’d explain the blue light scenario but if I did, I’d have to kill you. All other light-related material is completely true to my knowledge!

If you have a product you would like reviewed, please contact Susan at runnersusan@gmail.com.

Oakley offers a variety of sunglasses that will protect your eyes and fit most any shape of face. I have a small face and I love the Oakley Half Jackets. The frame is lightweight and durable and has interchangeable nose pads, which keep the glasses from slipping off sweaty faces. The lenses filter out 100% of all UV and harmful blue light. Half Jackets can be fitted with prescription implants and are available in two lens sizes to fit different face sizes.

Oakley sunglasses come in a variety of colors and at a hefty price: $105.00 (US) for the Half Jacket style. Available online at the Oakley.com.

Let’s start with the parts that keep me coming back for more.

I can use it without having to be plugged in to music. I love running to tunes just as much as the next gal. But, I also appreciate my unplugged jaunts to myself. It’s nice to be able to use the Nike+ technology without having to use an iPod.

It’s sleek and not heavy. I have wrists the size of pipe cleaners, and even though I have to clip it in at nearly the tightest notch, it doesn’t feel like I’m carrying around a grapefruit taped to my wrist.

It tells me what I want to know. I don’t (yet) need to know the exact coordinates of where I was 11 minutes and fifty-five seconds into my run last Sunday. The Nike+ Sportband offers me the usual time, distance, and pace parameters that keep me satisfied.

At $59, it’s cheaper than a Garmin. But, maybe that’s not a fair comparison because Garmins and Polars are designed to give you more information than the Nike+ Sportband. It really depends on what information you want to collect from your runs and what your personal needs are.

But then there are the aspects that make me wonder if I’m wasting my time.

The connectivity is not always great. Six out of ten times, I plugged the unit into my USB port and it linked just as any gadget-happy technophile could ask for: it was quick and brought me right to the Nike+ site, without disrupting any of the other tabs open in my browser. But, those other times? They weren’t so good. “No internet connection was found or no server connection was possible.” Yeah, the Web’s not perfect, I know, and maybe I’m expecting too much. But it’s frustrating all the same when you start to see a pattern.

It wasn’t the easiest to get cookin’. I tend to think of myself as pretty tech-savvy. And yet, I had to install, uninstall, and then install the software again before I could get it working right. And while it’s true, many pictures do say a thousand words, the ones that pass as instructions in the Nike+ Sportband package do not. I think there are many out there that might find it more confusing than it has to be.

If you don’t wear Nike shoes, you have to get creative. When it comes to running wear, we can’t be too brand-selective. If it doesn’t fit right, it doesn’t fit right. So, I’m not going to change my shoes just because I want to stick a sensor in it to link to my Sportband. I was hoping there’d be a way to tie it to my shoes. But, I suppose Nike doesn’t want to make it too easy for non-Nike shoe wearers to use it. The sensor’s solid. So, I stuck it into my shoe pocket with my personal information. I wonder what other people have come up with.

I don’t feel it’s completely fair to end on a bad note though. I’m still considering the Sportband. It is sleek and comfortable and I’m sure having one will make me feel included when I go out to London for the Nike+ Human Race on the August 31st. The real test will be if my mileage comes out right on a measured race course. So far, I think it’s about right, but I don’t have the best ways to judge. This could be the deciding factor on whether I pursue this relationship. Or, if instead, I introduce it to my husband to see how they get on.

This shoe boasts lighter weight without compromising cushioning or durability.

Shoe Specifics:

The Adrenaline GTS 6 is a stability shoe for mild to moderate overpronators of a medium build. It has the usual proprietary technologies for stability and support and sports a compression molded EVA called Substance -257 for a mid sole.

Evaluation:

Training in these shoes consisted of speedwork on trails, road running, stair running and elliptical trainer workouts. The reviewer is 5’ 10” and 190 pounds, and a moderate to severe overpronator; training pace for average runs is from 7:30 to 8:20 per mile, interval pace average is approximately 71- 75 seconds for 400 meter repeats.

The first impression of these shoes is how comfortable, light and responsive feeling they are. You don’t think of a “break in” period with these shoes. These shoes have a smooth transition from heel to toe.

I did notice that as time went on, the forefoot cushioning seemed to be missing something. I did experience some metatarsal discomfort after longer runs in these shoes. So although rear foot cushioning seems fine and stability is decent enough, these shoes felt somewhat lacking in the forefoot.

Durability seems to be quite good, which may be the big upside to this lighter weight shoe.

Pros:

Good stability, comfortable feel, orthotic friendly

Cons:

Feels a bit skimpy on the forefoot cushioning

Summary:

This is probably a great stability shoe for lighter runners. Runners who are heavier may feel the forefoot cushioning is not up to the task.

Of note, the Adrenaline GTS 8, the updated version of this shoe sports a new material called MoGo for the midsole which is lighter, provides more cushioning and reduces fatigue versus Substance-257. It also has the rear and forefoot Hydro Flow shock absorption pads as does the GTS 5.

If the MoGo does what Brooks says it can do, the GTS 8 may be one of the best stability shoes out there (it did garner a “best buy” award for a stability shoe from Runner’s World). I for one can’t wait to give them a go!

I was in the need for a new bra so I stopped by my local Lululemon and picked up what sounded like the perfect bra: The Bounce Breaker.

* Adjustable straps and back closure to customize fit
* Low stretch inner bra to stabilize movement
* Mesh panels for increased ventilation at high sweat areas
* Soft elastic for comfort
* Chafe free – flat seams
* Wicking/quick dry

I like the bra an awful lot, especially the mesh panels – which are located in all the right spots for sweating. However, it did not break my bounce. This would be a fabulous bra cycling or yoga. I’ll be back soon check out their selection soon, I also love the fact that they give you reusable bags with a discount if you bring it back into the store. Priced at $44.00 U.S. and available in a variety of colors.

Find a Lululemon store near you.

Shoe Specifics
The 1223 is a maximum stability shoe for moderate to severe overpronators. It is also deemed a “high mileage trainer.” There are a number of technologies built into the shoe to provide stability, lighter weight and cushioning such as STABILITY WEB, TS2, and ABZORB FL to name a few.

Evaluation
Training in these shoes consisted of speedwork on a track, trail and road running, and stair climbing and elliptical trainer workouts. The reviewer is 5’ 10” and 190 pounds, and a moderate to severe overpronator; training pace for average runs is 7:30-8:20 per mile, interval pace average is approximately 71-75 seconds for 400 meter repeats.

As with most New Balance shoes, the ride was exemplary because this shoe provides tremendous support without feeling overbearing, heavy or stiff through the forefoot.

Stair workouts and interval training felt fine with a smooth heel-to-toe transition in faster running, and a proper forefoot flex point that didn’t strain the calf or shin muscles.

However, this is not an orthotic friendly shoe. Once I put my semi-rigid orthotics in the shoes, all the fun was over. Because the 1223 is designed for moderate to severe overpronators, the additional stability provided by the orthotics translated into a stiffness and unresponsiveness that left me feeling like I was running on wooden planks.

Be aware that if you wear orthotics, this shoe may have too much stability for you.

One other observation is that when these shoes wear out, they do so suddenly. It seems like one day they feel fine, then the next day it feels as if someone let the air out of the tires! So when the cushioning is gone, get into a new pair of shoes ASAP and consign these to yard work duty.

Pros
Supreme stability, nice ride, reasonably light

Cons
Not compatible with orthotics. If you must wear orthotics with your shoes, test them before paying your $$$, because the 1223 may not work for you.

Summary
The 1223 is a very stable shoe with the typically great New Balance ride; may provide too much control for orthotic wearers.