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.

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!

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.

According to an article in the Baltimore Sun, Under Armour will “target a consumer who doesn’t necessarily have an allegiance to a particular brand.” Wait. There are runners who are not loyal to a particular brand? I mean, I’m sure there probably are runners who aren’t brand fanatical about their shoes, but they’re kind of like hit records by 98 Degrees, which is to say that they’re few and far between. Don’t believe me? Go into any online running forums and create a post asking what brand of shoes people prefer. The responses won’t be understated, you’ll see words like “love” and “hate” being tossed around with the occasional “would give my left arm for a pair” thrown in for good measure. After all, what does a runner need with that extra arm?

At Under Armour’s first Investor Day, president and chief executive officer, Kevin Plank told analysts “Our goal is not for people to trade one shoe for another. We believe we have a better shoe.” It’s the same kind of in your face thinking that has made the brand what it is today, but if it’s true then brand loyalty won’t matter. I frequently run in Under Armour compression shirts which keep me cool and prevent my nipples from being rubbed more than an apathetic genie’s magic lamp. I believe that they do offer a quality product and as long as their running shoes don’t go click clack then I’m sure that I’d be willing to set aside the Asics for a while and give them a try, especially if they look as great as the cross trainer pictured above.

Much of the reaction thus far has discussed this news from an investor’s point of view, whether it is a good move for Under Armour and their shareholders, but if I can be honest with you, that bores me. Who cares about Under Armour’s shareholders? I’m more interested in what this news means for us as runners (with apologies to any runners who are Under Armour shareholders).

First of all, a new company in the marketplace means increased competition. My vague recollection of college macroeconomics indicates this should lead to higher quality products and lower prices as companies strive to earn our business. By way of example, when Under Armour announced that they would be introducing their cross trainers, Nike responded with the SPARQ, a cross trainer that was available a month earlier at a price that was $10 – $20 cheaper.

Another benefit of having Under Armour in the running shoe business is the extensive research department that they no doubt have behind them. One more company studying running and running shoes can only help advance the technology of the shoes we sweat in.

Not only will Under Armour be bringing their research department along for the run, but presumably they’ll need to put their marketing department to work too. This means that they’ll be advertising in, and therefore supporting, the magazines we all read, sponsoring the events we all run in and with any luck donating the race shirts that we all get to take home. It also means that we can probably expect to see some new commercials from a company that’s among the best at producing inspirational commercials. Who among us hasn’t been inspired to lace ‘em up after watching a Nike or a New Balance commercial?

Finally, I’m excited about Under Armour debuting their running shoes because of the way that Pearl Izumi made their way onto the running shoe scene. They gave away free shoes to various running bloggers so that they would post reviews and generate excitement within the running community. Now if only there was some kind of comprehensive list of running blogs that Under Armour could use to start doling out free shoes…

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Each shoe weighs just 4 oz. (they weigh less than a juice box!). I thought they forgot to put them in the box when they arrived in the mail. The laces are not the typical thick running shoe laces, but rather a thin light string, like something you might see tied around a package in an old-fashioned Christmas movie. And speaking of Christmas, they only come in bright fire engine red with silver stripes. Not for those bashful about shoe color.

For those looking for a light and fast track shoe, the Adizero PR may be your shoe. The sole feels like a dense foam, and the mesh sides wrap your foot more snuggly than typical shoes, but they are still much and less restrictive and more flexible due to how thin the mesh and soles are. I usually need a larger toe pocket and these seemed to have the right amount of room. I ordered my usual size 12 and they fit perfectly. There is no arch support, but for people who are running a speedy 5K, how much arch support are you going to need?

Two things you should keep in mind. First, this shoe is designed for the track. If you run on gravel you will definitely get stones stuck in the small holes in the sole at the arch. Second, this shoe is designed for the track. Are you getting it? If you run on trails or dirt, you will definitely get sticks and stones pushed up through the holes in the bottom. And if the ground is wet, your feet will be wet very quickly.

All that said, let me say I have put over 370 miles on my Adidas Adizero PR’s, with the longest run being a 20 miler, and they are still holding strong. I have run on asphalt and concrete with an occasional run through small amounts of gravel on the roads, as well as a few runs in the rain. The laces seemed to get dirty pretty fast but they didn’t become shredded or frayed as I had expected. The materials for this shoe are light but reasonably tough for the average runner. Now if I could only get that red color to fade just a little bit.

There’s something great about the life-cycle of a good pair of shoes.

It starts with the hydrocarbon smell and the crinkle of paper in a new shoe box. It ends with memories of miles and races, and a new pair of sneakers for bumming around and mowing the yard. Between, there’s the quiet assurance that the shoes are going to be there when you want them—no blisters, no pain, nada.

Once in a while, it’s possible to hit a great streak—find a model that is just right, that fits out of the box. If you find such a model, latch onto them, and don’t let go.

In my case, I’ve been addicted to Asics’ Gel Cumulus for YEARS.

It started back in the mid-90′s, when a pair of GC’s got me through Navy Officer Candidate School. The shoes kept me just ahead of the Marines yelling at me to “Drop on your face and push the ground!” I hurt for three months, but none of it was related to poor footware. Thirty-five pounds later, I walked out of Pensacola, Florida, and a couple of months later, I picked up a new pair of GCs.

Playing the Field

I dallied with other running shoes in the intervening years, but none of them did more for me than the Asics. However, this year I’ve been struggling with leg and joint pain. Reading back through my blog, I’ve tried about everything to eliminate it with the exception of a new pair of shoes. So, bowing to the obvious, and being near (but not quite at) the point where I needed a pair of shoes, I headed down to my local running shop for some advice.

For the record, it’s kind of cool to be able to get fitted by a Boston winner. He looked at my old shoes briefly, asked a couple of questions, and recommended a new pair with a little bit more mid-foot support. I tried them on, and went and took a quick jog around the shopping center. When I came back, he had a couple more suggestions.

Ultimately, I went with the first pair he’d recommended. The jury is out as to the change’s effectiveness—I’ll check back in a couple months.

But I’m sold on the specialty store experience. Within a couple of minutes, the staff at the store had talked to me about my running habits, watched me walk and take a couple of strides without seeing any major structural flaws, and recommended a shoe I never would have considered. I paid a little bit more than I would have in a big sports store or online, but the shop sponsors a bunch of the races I love. And the experience was great.

I’ve only run a couple of times in the new shoes, but the aftermath has been great—pain continues to decrease, and I’m getting some flexibility back in my ankles. Good stuff.

1. Shoes: Most shoes todays are made without the use of PVC (which release toxic chemicals, produces a lot of waste, etc), and most shoes are also made with synthetic leather as opposed to genuine (cow-hide) leather. Even if you are not concerned with the treatment of animals in factories, you should know that processing animal by-products produces a considerable amount of waste and requires a substantial amount of energy. Companies such as Nike, Brooks, New Balance, Montrail, Asics and many more are now manufacturing their shoes without the use of PVC and many are also releasing “vegan-friendly” shoes which have absolutely zero animal components. Many of these same companies are also creating shoes with “Green” (recycled) rubber outsoles. Montrail goes a step further when it comes to the packaging of their shoes. Not only do they send them in recycled cardboard boxes – but inside you will find no extra fluff. No paper packing in the box. No paper inserts in the shoes. No catalogs or “instruction” manuals. So far, this is the only company I have seen that takes this extra step and keeps it simple. Just the shoes! You can safely buy just about any shoe that works best for you in today’s day and age. However, if you want to go above and beyond, be on the lookout for shoes that specifically state they contain no PVC, use recycled components, or are vegan friendly.

2. Socks: There is a sock company called “Teko” that I recently discovered. They make moisture wicking socks (even wool ones) and claim to have the “best socks on the planet and the best socks for the planet”. Teko uses pure ozone in their washing process as opposed to Chlorine which most companies use.

3. Electrolytes & Carbs: If you are concerned about animal by-products in your supplements, you can choose from Edurolytes & Saltstick for your salt/ electrolytpe capsule needs. Succeed also recently added a vegetarian option to their popular S-Caps capsule (until recently the capsule skin was only made from animal products). Gels & Clif Shot blocks are a very popular electrolyte/carbohydrate option for many runners. The problem with most of these products lies in the packaging which is not very environmentally friendly. How often have you been running along and seen an empty gel package lying on the ground? Clif, who uses sustainably grown and organic ingredients, came out with an option to at least save the top of the package with their handy little “Litter Guard” which prevents the top from ending up on the group (unless of course the entire package still ends up there). If you really must use a gel product, companies like Hammer sell their gel in large bottles. You can pour some of the gel into re-usable plastic bottles on your waist belt thereby eliminating the possibly of littering (whether intentially or accidentally). After all – who wants to carry all those little sticky wrappers around on a long run or race? Another good option is Nuun. Nuun makes a vegetable-based electrolyte tablet that you drop in your water. In comes in a recyclable tube that you can easily carry without much extra weight or bulk – and it is not sticky or messy.

4. Water Bottles: Water bottles are generally made of plastic. While plastic is one of the great modern inventions, it is not very environmentally friendly and not always safe to drink from plastic water bottles. A company called Klean Kanteen has come out with a new bottle that even has a sport top. I have not yet tried them and I’m not sure how well they will catch on – but I do plan on giving them a try myself.

5. Conclusion: Finally, there was a Running Times article in 2005 that listed 4 environmentally friendly companies: Teko, Patagonia, Timberland & Nike. While I agree that Nike does many great things for the environment, I can speak of much waste first-hand (from having worked there). Maybe this is typical of all 4 companies on this list (and many large companies), but the amount of indivual plastic wrapped packaging, paper stuffing, and cardboard boxes that goes into packaging and shipping is quite excessive. Maybe all shoe & clothing companies will take a page from Montrail and begin selling their shoes with “no fluff”. After all – we only need the shoes and the box (maybe not even that). What do they think is going to happen to all that extra stuff?

Speed Laces Offer:

• Superior Support & Stability
• Instant tension adjustment
• Never tie your laces again
• Shoes go on & off effortlessly

REGULAR (non-elastic) is recommended for all runners with healthy feet who like a snug and secure “feel” to their running shoes.

BUNGEE (elastic) is recommended for runners who want a softer and looser feel. Also, the bungee may be beneficial for runners with injuries.

Available online for $8.95 a pair at Trisports.com

Have you worn Speed Laces? Leave me a comment and let me know how they worked for you.

The X-1 is technically a trail racing shoe, and as such it’s quite a bit lighter and less structured than typical trail shoes. (Since I got mine in the fall, Teva has rolled out a full line of X-1s, including a motion-control version, a model using the Wraptor XCR system and a pure racing shoe.) The version that I have is 10.4 ounces, which is roughly the weight of an average road trainer, but compared to regular trail shoes, it feels like a slipper. The X-1 uses Teva’s proprietary Wraptor Lite support system, which comprises support straps on either side of the shoe that originate in the midsole and integrate with the lacing system. The result is an amazingly good fit and tremendous lateral support, especially for such a lightweight shoe.

I’ve had my X-1s for about six months now and have put a serious beating on them. The trails I frequent in northern New England are pretty gnarly and often include stream crossings, tons of roots and non-trivial rocks as well as the occasional coyote. The X-1 has handled all of this terrain with aplomb and I have to say that whoever designed the cleats on the outsole is a genius. No matter how much mud and snow and ice I run through, the cleats never get clogged, which is a big problem with most other trail shoes I’ve owned. You can have the best traction design on earth, but if the outsole is a solid sheet of mud, you’re going to end up on your can in no time.

The ride of the X-1 is very comfortable, especially given its minimalist design and construction. There is not a ton of cushioning in the midsole, but that’s never been an issue for me. I haven’t run for more than about 90 minutes at a stretch in them, but the lack of cushioning might take a toll in long races or training runs. The shoe’s upper is mainly mesh, which makes for excellent water drainage, as you’d expect from a company that started out making sandals.

The X-1 does not come cheap–$90 for the original and X-1 Control and $95 for the new X-1 Racer-but the prices are not out of line with other high-end trail shoes. And for my money, you’re not going to find a better training and racing shoe than the X-1.

Full disclosure: I bought my X-1s fair and square; Teva did not send them to me for review.

1. The manufacturer does not make your shoe anymore. I don’t know if this has ever happened to you, but as soon as I fall in love with a shoe, the manufacturer changes or discontinues it. Using eBay, I can find the shoe I love for years to come.
2. Convenience. You never have to leave your house to buy your shoes. You can buy them right from your computer and then they will be shipped to your door.
3. Cost savings. With eBay, I have typically paid one third to one half of what I paid for the shoe at the store. As well, you can shop the world on eBay, so you know you can get the best deal. Also, if you buy more than one pair of shoes from a company, they will usually cut you a deal on shipping.
4. Easy Shopping. All you have to do is put the name of the shoe and your size in the little box that says “search”, then click, and you will find almost every pair that exist in the entire world.
5. Very Reliable. If you know how eBay works, you have nothing to worry about. A tip that I would give is only buy from those who have a very high satisfaction rating (98 percent or better) and have done a fair amount of transactions (100 or more). The people I have dealt with have a great reputation and will go to great lengths to uphold it.