Update

Sorry for not posting lately. I have busy with work and getting ready for college.

As for Congress Avenue Mile, we did break 5, but not technically. Unfortunately my roommate and myself stopped at a timing mat that was 30 meters before the actual finish, and walked/jogged for the full 30 meters before we realized we did not finish yet. We were on pace to run around 4:55 but walked it in for a 5:07. Overall it was a great experience and I and will one day do it again with training.

Congress Avenue Mile This Weekend

I will be racing up in Austin, Tx this Sunday in the Congress Avenue Mile. Its a one mile race down the Congress Avenue street in Austin. The best part is that its downhill so all the times are going to be really fast. I'm going to be aiming for 4:45 because I really haven't done any speed training. I will be running with my roommate and I will be pacing him to go sub 5 and hope he does it. I will keep you posted when I finish on Sunday.

A Cheap Alternative To Energy Gels

At $1 - $3 a package, Energy gels can get quite expensive when your a marathon runner or use them in your training runs. So why pay for what you can make yourself in bulk? I'll show you how.
All you will need is honey, molasses and salt.

14 and 2/3 Tablespoons of Honey
1 and 1/2 teaspoons of Molasses (Blackstrap if you can find it)
1/5 teaspoons of table salt

This will make the equivalent to about 10 gel packets and will be pretty thick (add water to thin out). Make sure to mix everything together, clumps of salt do not always taste the best. In this mixture the honey provides the good carbs and vitamins. The Molasses has tons of potassium in it and the salt of course provides the sodium. One of the best things about this mixture is that it doesn't have to be refrigerated and lasts about a full week this way. Keeping it cold will make it last much longer.

Want a recovery Gel with protein?

12 Tablespoons of Honey
1 and 1/4teaspoons of Blackstrap Molasses
12 and 3/4 teaspoons of Soy Protein Isolate
1/8 teaspoons of salt
3-6 Tablespoons of water (depends on how thick you want it)

This should be kept fresh and not too old because the protein can make it go bad quicker.

Now if you want more flavor you could add espresso, Hersey's chocolate syrup, possibly even jello mixes (haven't tried but could work). One tastier version is 1/2 parts honey to 1/2 parts chocolate syrup.

I would suggest buying a 5 oz plastic flask for gels at your local running store or here. It is very portable and easy to carry on a run or bike ride.

Now you can produce your own energy and save money!

Core Work

Having a strong core is crucial to having good form in running. Your core consists mainly of your abs and back muscles. A strong core allows you to keep your back straight when your tired instead of being hunched over. And besides having a sexy six pack, strong abs help you pick your body pick up your feet when your tired and will keep you in a slightly leaning forward position while running.



Some of the most familiar core exercises are sit-ups and crunches. These are great to do, but not always enough to get the full effect of a workout. Depending on where you are at in your level of fitness depends on how much you need to do of each exercise. I would consider myself as very fit because I have been doing core work for over 4 years and have increased to a large amount of exercises. My regular core work involves 60 sit-ups, 30 push-ups, 50 V-ups (lay on your back and bring your legs to your chest and your chest to your legs to where you make a V shape with your body), 20 push-ups, 30 Bench-press crunches (crunches where your hands are vertical to the ground and you push upward while doing the crunches), 30 crunches with my legs in the air, 15 push-ups, 20 large and small Switches (lay on your back and move your legs in a scissor-like motion), and a 1 min - 2 min Bridge (also called plank, where you are in a push-up like position, but your elbows are on the ground with your forearms supporting them. If you hold this position with good form you will feel your muscles straining to hold up your body). This takes me about 10 min to complete and I do this anywhere from 2 - 5 days a week and sometimes do diffrent variations.

For beginners I would start out with 20 Sit-ups, 5 push-ups, 10 V-ups, 5 push-ups, 20 regular crunches, 5 push-ups, and a 30 second bridge. Do this 3 times a week. I would not increase reps until you become comfortable (feels tired but not exhausted) at this amount. Once comfortable, slowly increase to where your body struggles and stay there till your body becomes comfortable then repeat the process.

If you find yourself in the middle between beginner and advanced, start with 35 Sit-up, 10 push-ups, 30 V-ups, 10 push-ups, 15 bench-press crunches, 15 cruches with legs in the air, 10 push-ups, 10 Switches, 45 second Bridge. Do this 3 - 4 days a week.

Very soon I will post a much more detailed explaination of the exercises with pictures so it will be easier to understand.

Shoe Of The Week 5/25

Asics Gel Speedstar 3

Type: lightweight Neutral

Price: $84


This lightweight shoe is great for multiple purposes. Its great for a lightweight trainer for speed or as a racing flat for a marathon. It can also be a great full time trainer if your efficient enough. The Speedstar uses the Asics Speva foam, which is very soft and light, and does not use any gel because it would weigh down the shoe. The shoe fits like most Asics shoes, tight like a sock, and hugs the foot. Its very durrable and capable of a full 400 miles if you are efficient, 300 if you pound on it. I love this shoe and think its a great bargin.

How To Deal With Plantar Fasciitis

According to wikipedia, Plantar fasciitis is a painful inflammatory condition of the foot caused by excessive wear to the plantar fascia or plantar aponeurosis that supports the arches of the foot or by biomechanical faults that cause abnormal pronation.

What this basically means is that the ligament in your foot that runs under the arch has been strained or irritated. Because of this there will be a very sharp pain in the heel region and will feel like your arch is cramping. This pain is usually felt after waking up or after running and then the pain will lighten up. This is because the ligament is being pulled tightly when sleeping or during rest and putting weight on your feet will stretch this out and cause the pain.

How plantar is caused: excessive pronation, very high arches or flat feet, standing for long periods of time on a hard surface, running on a hard surface, being overweight, your calf muscles or Achilles tendons are very tight, or not being in proper shoes.

The best way to fix plantar is to keep the arch from becoming relaxed and allowing it to tighten up. The time when the arch relaxes the most is when you are asleep and this is the best time to stop it. If you have the ability, buy the strasburg sock. This is a knee high sock that has a strap that pulls the toes up towards the knee to keep the arch from relaxing and is meant to be worn while you sleep. You first start with the strap just tight enough to where your arch is not able to relax and then slowly tighten it after a few nights. Depending on the severity of the plantar, I have heard that it heals it completely in as soon as 3 days. Of course this is not every case, but the longest time that I have heard of would be a month. I have never heard of this sock not working for someone. A must buy if you want the pain gone immediately.

Other remedies include stretching the calf muscle, buying a pair of shoes with a stability post, freezing a water bottle and then rolling the arch over it for a few min a day, staying off of hard surfaces as much as possible, and give your feet some rest.

Running Socks; Thick or Thin?

First of all, If your not in a proper running sock then get some. Running socks are made out synthetic materials that will wick away sweat and moisture. This will keep the foot less bloated and less likely to blister. They also are designed to hold tight to the foot so that it will not slide around and bunch up. NEVER RUN IN COTTON

Thick or Thin?

When it comes down to it, thickness is really preference. I personally prefer a thinner sock that breaths well and keeps my feet dry. This is especially important to me in the Houston humidity.

For others, Thick is the way to go. A thicker sock will have much more cushioning and will keep the foot from feeling cold in winter months. If you also feel like your shoe is moving around too much it will also help with filling up some space. It is best to find a thick so that is very thin on the top, which will allow airflow and sweat to wick away.

Socks I Recommend

Smartwool - made out of New Zealand Sheep's wool which is tempered to allow it to breath. Unlike normal wool, Smartwool keeps your feet warm in the cold AND cool in the heat. Comes in think and thin versions. Great for running, camping, and hiking. MY FAVORITE SOCK.

Features - Great sock that is soft and very thin. Now comes in a thicker version as well.

Thorlo - VERY THICK. If you want a very thick sock for a lot of padding or something to keep your feet warm, there's nothing thicker than a Thorlo sock.

Injinji- A sock that has all the toes separated. Sounds weird but feels great. If you have a problem with your toes rubbing against each other then check out Injinji

Asics - Asics makes quite a few different types of socks, thick and thin, that are all great.

Official Signing To DBU

Today I Signed to Run for Dallas Baptist University Officially. I look forward to running cross country and track and field there. I will keep all my training information and racing progress on my Running Log. Check back and see how I'm doing

Shoe Of The Week 5/18

Mizuno Wave Alchemy

Type: Motion Control

Price: $99

This weeks shoes of the week is the Mizuno Wave Alchemy. It is considered to be in the Motion Control group of Stability shoes. It is extremely lightweight for being a motion control shoe. Unlike other brands that use a different foam material to provide support under the arch than the material that is used for cushion, Mizuno builds up the same type of foam under the arch and compacts it together. This allows the shoe to be much lighter because it does not have a "stability post" in the shoe.

This shoe is perfect for the lighter runner that needs a lot of support. This will help keep the arch from falling and will push the ankle up in a straightened position. This shoe is very durable, and able to take a beating from the road. It is also a steal at $99 for a motion control shoe, most of which are average $120. This is why it is Shoe of the Week 5/18

Garmin Running Watches

The Garmin running watch series are a savior to the casual to professional runner. The Garmin Forerunner 205, 305, and 405 will tell you your pace, exact distance, time, best pace, average pace, heart rate (305 and 405), elevation, direction traveled, and even sunrise and sunset. You can use it for cycling as well with features like cadence and rpms (with added equipment). The best part about Garmins is that they come with a computer program that will track your progress with graphs and maps. Out of town on a business trip or on vacation? Then you can log on to the Garmin website that will track your stats and progress when you allow it to. This way keeping a running log is easier than ever, and more high tech. One issue that some people have with these watches is that they are slightly bulky. They do take up a bit of wristroom. For most people, this issue goes away after a few runs when you become used to having it. In my own opinion its worth it for all the information. I love being able to look down at my watch and at anytime be able to tell what pace I'm running at, how far I've run, or anything else. One other issue that is made unclear is that the watches are designed for multi-sport meaning running, biking, and swiming. The issue is that the watches are not water proof, just water resistant. Garmin only recomends that the watches never go deeper than 3 feet in water. This is kinda of an iffy statement for a $200 + watch. I personaly just wouldn't wear it in water to get avoid the issue. As far as running though, I have never had any problems with the Garmin Watches.

I rate this watch as a MUST HAVE for the running guru or anyone who wants to know everything about their own training.

The starting prices of these watches are $215 (205), $300 (305), and $350(405). This is about the price you will have to pay if you want to buy them in a store. I found a few places on Amazon that sold brand new ones for almost half of the price and this is how I bought my own. I would suggest Amazon.com if you want to save a bit of money.

5 Weeks To A 5K For Intermediates

If your a moderately experienced runner and want to start competing and try dipping your feet into the 5K race, then this is a good guideline training plan for you. To be able to do this correctly, you have to be able to run 5 miles comfortably. If you are yet there just work on slowly building your endurance by increasing your mileage no more than 10% per week and you will be at this level in no time.

This plan (by Chris Carmichael) will involve easy mileage, strides, core workouts, and Steady State runs.

Easy Mileage is running at about 60% intensity.

Strides are about 100 - 150 yards long or about (20 seconds). These are meant to be done hard and just a notch lower than a sprint. It is best to do these on a school track or football or soccer field.

Core Workouts involve strengthening your core muscles (i.e. abdominal region, lower back, etc.) For these work on push ups, sit ups, crunches and anything else you find helpful. Having a strong core is mandatory to become a faster runner.

Steady State Runs (SS) are intervals or runs at 70 - 80%. It is crucial that you take a 5 minute rest by jogging easy before starting the next interval.

Couch Potato to 5K

Just started running and not sure where to start? Well I'm hear to help. As a beginner you will find that getting into shape for distance running is the hardest part of running. This time period of about 2 -3 weeks will be hard because your body is not accustomed to the new stress that you are putting on your body (i.e. your body landing on concrete, the muscle fatigue, etc). In this time you might experience shin splints, knee pain, muscle soreness, and other minor pains. These will disappear once your body starts getting accustomed to the new level of stress (If you are still feeling pain or if you feel you have an injury, you should check out your shoes and see if they are proper running shoes, and if they are the right kind for you). After this you will find your training to be much easier and more enjoyable.

Here is an 8 week running plan that will get you from walking to running 2 miles comfortably. I will be basing this off a running plan by Amby Burfoot. Her plan has been proved to lose or maintain weight, and improve cholesterol, blood pressure, and insulin response. Make sure you follow this schedule how it is. If you miss a day or change up the training it can affect you negatively. Also do not push harder or longer than you are supposed to, this can exhaust your body for the following days. Make sure to schedule a time in the day to complete the exercise. If you don't have a time set out to do the exercise, it is very easy to come up with excuses about how you will do it later in the day. Usually this ends up with you not having enough time in the day to exercise and putting it off for the next day. I defiantly recommend trying to keep a log of your training. This will show you how you have improved and is a big motivator. Stick to the plan, find some motivation, and have fun getting into shape.

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Run & Walk Run 1 min Walk 2 min Repeat 10X	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
2	Run & Walk Run 2 min Walk 1 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 3 min Walk 1 min Repeat 7X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 4 min Walk 1 min Repeat 6X	Run & Walk Run 4 min Walk 1 min Repeat 6X	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
3	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run6 min Walk 1 min Repeat 4X Run 2 min	Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4	Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min	Walk Walk easy 30 min	Run & Walk Run 9 min Walk 1 min Repeat 3X	Walk Walk easy 30 min	Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min	Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
5	Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min	Walk Walk easy 30 min	Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 14 min Walk 1 min Repeat 2X	Run & Walk Run 15 min Walk 1 min Run 14 min	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
6	Run & Walk Run 16 min Walk 1 min Run 13 min	Walk Walk easy 30 min	Run & Walk Run 17 min Walk 1 min Run 12 min	Walk Walk easy 30 min	Run & Walk Run 18 min Walk 1 min Run 11 min	Run & Walk Run 19 min Walk 1 min Run 10 min	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
7	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 22 min Walk 1 min Run 7 min	Walk Walk easy 30 min	Run & Walk Run 24 min Walk 1 min Run 5 min	Run & Walk Run 26 min Walk 1 min Run 3 min	Rest

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	Run & Walk Run 27 min Walk 1 min Run 2 min	Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 28 min Walk 1 min Run 1 min	Walk Walk easy 30 min	Run & Walk Run 29 min Walk 1 min	Run & Walk Run 30 min	Rest

Shoe of the Week 5/11

I wanted to start this to acknowledge shoes that I feel have exceeded my expectations in a running shoe.

For this week I choose the Brooks Infinity 2 as Shoe of the Week

Type: Light Stability

Cost: $124

The infinity goes over and beyond my expectations in a running shoe. It is considered apart of the guidance group of shoes. This means that it has a slight stability post under the arch, low enough to where a neutral runner can wear this shoe and be unaffected, and where a slight pronator can be made neutral. The shoe uses Brooks BIOMOGO technology which is a fully degradable and this shoes will turn to dirt after 20 years (50 times faster than regular shoes). But don't take this the wrong way. This shoe will get you a full 400 miles It has superior cushioning compared to any other shoe in its category. The fit of the shoe is as snug as a sock and is less abrasive to avoid any rubbing between the material and the skin.

I would have to rate the Brooks Infinity 2 a perfect 10

Why You Should Go A Full Size Larger

(Courtesy of Luke's Locker Shopper)

If you look at each 3rd toe, they are black. In most cases this is caused by running in shoes that are too small for you feet. What happens is one each step of running when you toe off on one foot, all your weight and force is put on your toes and they are forced forward. If there is not enough room for you toes, they will butt up against the edge of you shoes. When this happens after every step, you toes will start to form blisters on the edge of the toes or right under the nail. After awhile they will form into blood blisters that are built up under the nail. This will cause the nails to appear black from the blood. After about a 3 month time period, the black nail will fall off. It is best to try to keep it on as long as possible because a new nail is forming underneath.

In most cases this can easily be fixed by going another half to full size up. Black toenails usually are not painful, but are not fun to have. Save yourself the issue and make sure you are in the right size. In a proper running shoe you want to have a full thumbnails length from your longest toe to the edge of the shoe.

This will keep you toes from hitting the edge of the shoe when running.

If you heels start to slip because of going up to a larger size, then try the Runner's Loop

Forefoot Running

What is forefoot running?

Forefoot running is a running form that is the exact opposite of heel striking. It is when a runner's landing is on the ball of the foot opposed to on the heel.

What is it so special about it and how is it beneficial?

Running on the balls of your feet absorbs the impact of landing much better than heel striking. When you land on your heels the shock goes from your heel, to your knees, and up to your hips. Landing on the balls of your feet allows all the shock to be absorbed in the knee region but in a less damaging way. This will save joint and bone pain. It is also seen as more efficient and able to shave seconds off your PRs (Personal Records) When landing on the heel your foot does a roll from heel to toe and the pushes off the ground and repeats with the other foot. In forefoot running, your heel stays in the air or barely touches the ground,pushes off, and goes back into the air. In comparison, heel striking will take fractions of a second longer than landing on the forefoot. That may not seem like much, but how many steps do you take in a 5k race or marathon? Over a long period of time, running forefoot will take seconds or min. off your time in whatever race you do.

How do I become a forefoot runner?

It will take a little bit of discipline, but you can teach yourself to land on the balls of your feet. First start out slow and short. Try a lap around a local school track and just concentrate on landing on your forefoot. Make sure not to land on your toes because this will force you up too high and will put too much strain on your calf muscles. If you still find yourself landing more on your heels then shorten your stride. Do this till you feel comfortable going longer and faster.

There are shoes out on the market to help out runners making this transition or for current forefoot runners. The whole Newton line is devoted to forefoot running and are great to make the transition process easier. The Brooks Ghost is also a great shoe that is designed to land on the ball of your foot. I would really recommend trying one of the two of these shoes.

Product Review: Newton Running Shoes

Don't be fooled by the flashy colors, Newton Running Shoes are serious about performance.

Never hear of them? Don't worry, they're relatively new to the market. Its a company that started out in Boulder, Co (a large running community) that got the name from Sir Isaac Newton and his Laws of Motion. The company was launched in 2002 and just recently started selling their shoes in stores across the nation and sales have just skyrocketed since then.

The entire shoe is designed to transition you from a heel striker into a forefoot runner (check it out here). This means that it makes you land on you forefoot and
keeps you off your heels. It does this because of the red lugs(the long raised bars under the forefoot), which compress into cavities under a membrane materiel and act as the cushioning system. Because the cushioning system is all under the forefoot, the rest of the shoe can be made with less foam, and thus making the shoe very lightweight. One of the best things about this shoe is that they last for about 600 miles, opposed to regular shoes which last for around 400. What is interesting about these shoes is that the lugs are meant to wear down quickly to form to your own unique running style. This will take about a 40 mile break in period but after this is feels like your running in a shoe specifically designed for you.

Some negative things about these shoes. If you use them too much immediately then your calf muscles will be sore and fatigued for quite awhile. The proper way to work yourself into a newton is to wear them once a week, then the next week twice a week, and so on till you are running in them full time. There have also been complaints about metatarsal stress fractures and other injuries, but most of this is caused by using the newtons improperly; heel striking, taking to long of a stride, ex... One other thing is the cost. These are not cheap shoes. The trainers cost $175 and the racers cost $155. Yet as I said before, they can get up to 600 miles, so if you pay per mile then you are paying about the same cost for a regular high millage shoe.

I myself have used the newtons and loved them. I got the full 600 miles out of them and still wear them today as a casual shoe. I would definitely recommend these shoes to someone who is wanting to make the transition to forefoot running.

Chocolate Milk... The Recovery Drink of Champions?

After a hard day of intervals, a long distance run, or any sort of workout it is best to consume some sort of nutrients that the body can absorb (within 30 min. after your workout, yet even better if it is before 15 min.) to achieve proper recovery. Doing so will reduce soreness and muscle fatigue throughout the rest of the day. Things like fruits, granola, protein bars, Gatorade, and poweraid are great to have and will make your body feel more energized.

What most people don't know is that 1% Chocolate Milk is one of the best things to consume after a run. Low-fat milk is a great source of nutrition . It consists of 90% water, so it replaces fluid lost in sweat. Low-fat milk also has calcium, phosphorus and vitamin D to build strong bones, and B vitamins to produce energy. Potassium and sodium are also found in chocolate milk and these are key electrolytes lost during exercise. The main carbohydrate in cow’s milk is lactose(milk sugar). Low-fat chocolate milk contains carbohydrate and protein in a proportion greater than 3 to 1, which is the optimal level to refuel tired muscles after hard exercise. The presence of protein in milk is vital because it speeds the uptake of sugar into exhausted muscles by directly increasing insulin levels in blood. And not to forget, it tastes great.

Heel Slipping?

Having problems with your heel slipping even though your in the right shoes size?

Lacing your shoes differently can help. First try going into the back eye hole

If this does not work, then try the Runner's Loop


1. First take each lace out of the top eye hole



2. Take each shoe lace and put it through the back eye hole on the same side it is already on. This will form a loop on each side.



3. Then take the right shoe lace and cross over to the left loop and thread the lace through the loop. Do this with the left lace to the right loop hole as well.



4. Then tighten the laces, and tie a regular knot.


What the Runner's Loop does is pull the heel of the shoe closer to the foot and intern keeps the heel from slipping.

Random Tips, Tricks, and Facts about Running

Here are some random Tips and Tricks that I find useful

1. If you are having problems with blistering, put ducktape over the blister before you run.

2. When training make sure not to increase you training for the next week more than 10%
(If you run 10 miles a week, your next week should not exceed 11 miles)

3. After a run make sure to get a good some sort of nutrition, like a banana, protein bar, smoothie, or recovery drink, within 30 min. after the workout ended. In this time period the body will soak up the most nutrients and will speed up recovery.

4. Most injuries can be avoided by staying hydrated. When the body is hydrated, it is less likely to pull a muscle, have soreness, and even can prevent injuries like shin splints and knee pain.

5. Your actual running shoe size is a full size larger than you casual shoe size. You should have a full thumbnail length space at the end of you shoes.

6. When running, you impact on you legs will be anywhere from 5-8 x your body weight.

7. Most quality Running shoes will last, on average, for 400 miles.

8. It is best not to stretch before a run. First warm up for about 5 min. then take a break to stretch. It is especially important to stretch well after a long distance run. This will decrease soreness.

9. Wearing synthetic material socks, opposed to cotton socks (cotton = bad), will keep your feet dry and will keep your shoes from smelling as bad.

10. A runner needs to consume around 120 ounces of water, or water-like fluids ( gatoraid, poweraid, teas, and so on (Not sodas or milk)). This will keep the body functioning optimally.

Shoes I Recommend

Shoes that I find great for Runners:

What type of runner are you? Find out here

Neutral Runners:

Heavy Cushion:
Asics Nimbus $125
Nike Vomero $130
Saucony Triumph $125
Brooks Glycerin $125 **
Adidas Ride $125
Mizuno Creation $130 **


Moderate Cushion:
Asics Cumulus $99 **
Asics Landreth $95
Saucony Ride $95
Brooks Defyance $99 **
Mizuno Wave Rider $99 **
Nike Max Motto $99
Nike Air Pegasus $85 **

Shoes For Pronation:

Mild Pronation:
Brooks Infinity $124
Saucony Paramount $164
Adidas Sequence $99
Nike Zoom Elite $99

Moderate Pronation:
Asics 2140 $99
Nike Structure Triax $99
Saucony Guide $99
Mizuno Inspire $99

Heavy Pronation:
Brooks Adrenaline $105
Asics Kayano $140
Brooks Trance $135
Nike Equalon $135
Saucony Hurricane $135
Mizuno Nirvana $135

Motion Control (most amount of support)
Brooks Beast $129
Mizuno Alchemy $99
Asics Evolution $109
Nike Nucleus $114

** Good for Supinators
(Prices are according to MSRP and increase every year)

Breakdown of Running Shoes

What type of shoe is best for me? It all depends on the amount of pronation of your own feet. Running shoes can be broken down into two different types; Neutral shoes(also called cushioned) and Stability shoes.

Neutral shoes are designed for the "ideal" foot. This means for a person with generally high arches that do not collapse when standing and when the ankles does not fold inward or outward when walking. Being neutral is the ideal, but only about 30 % of people are considered neutral. A neutral shoe basically means that it does not have any added support under the arch.

A stability shoes is designed for a person who pronates, meaning a person whose arches collapse and ankles turn inward. This type of arch can range from a person who has a high arch, yet still collapses, to a person who has entirely flat feet, to a person who has a strong neutral arch, yet the ankle turns inward. About 60% percent of people pronate. What makes a stability shoe optimum for a pronator is the Stability Post (shown in picture). A stability post is going to be a harder piece of foam that is placed under the arch to support the arch and keep it from collapsing. This will intern keep the ankle from turning inward as well. What does this mean to a person who pronates? A more natural alignment which will take away most back pain, hip pain, knee pain, and inward shin splints.

The left over 10% of people do what is called supinate. This is when a person generally has a very high rigid arch that does not collapse, an ankle that leans outward or remains neutral, and walks on the outsides of their feet. Since there is such a small market for supinators, most companies will not make a shoe that makes a supinator land neutral. What a supinator should look for is a neutral shoe that is more rigid. Most Asics, Saucony, Brooks, and Mizuno shoes will do fine. Stay away from Nike because they are too soft on the sides and will make you lean further out.

Over all, being in the proper type of shoe will keep your body aligned and pain free.


Shoes I recommend

Proper Running Shoes

Proper running shoes are a must-have to protect your body from the impact from the ground. In comparison, a runner's shoes are like a football player's helmet. To keep your body healthy and up and running, you need a good pair of shoes.

Now to start off, get an actual running shoe. Not a cross trainer, walking shoe, or anything else. Only a true running shoe will do. Get a good name brand. Some good brands are Asics, Nike(Bowerman Series ONLY), Saucony, Brooks, and Mizuno. If you need a wide or narrow make sure to check into Asics and Brooks.

Now just because a shoe is from one of these companies does not always meen that it is a great quality running shoe. Many of the larger companies like Nike, Asics, and New Balance will make thousands of diffrent types of shoes, much of which are cheap shoes that are made to be found at your local discount shoe store. These shoes will be priced very cheap and will look great but are not made well enough to protect your body from impact. On another note it is best to shop at a specilty running store if there is one in your area. If you do not have a running store in your area then pay attention.

A Good quality shoe generaly starts at around $90 and can go all the way up to $200. For most runners a shoe around $100 will be fine. What do you get for your money? A good qualtiy runnin shoe will last up to 400 miles of running on average. A cheaper quality shoe usually will bearly squeek out 100 miles and can cause injuries. Its much better to go with the more expensive shoe. Your feet will thank you.

About Me

My name is Josh Hughes. Im a runner from Texas and I work for Luke's Locker, a nationaly recognized running specitly store. I know all about running, techniques, training methods, and products. Im obsessed with running. In my blog I will be writing about products, reviews, ways of training, my personal running success, and much more