Puma Trailfox 4 First impressions:

At first glance it is very evident that Puma has definitely changed the shoe from previous versions. The four has done away with the AchTec support feature that seemed to receive mixed reviews as to its support and comfort. The outsole is also completely different as well. Puma ditched the flex grooves and opted for a solid one-piece outsole for this new model. Once on I really noticed the fit to be very generous and they also seemed stiff, an issue that seemed to also plague previous versions as well.

Puma Trailfox 4 Upper:

The upper of the Trailfox 4 is constructed with a closed air mesh that provided good water repellency, however I found it not very breathable and left my feet warm on longer outings. As mentioned before the fit is very generous opposed to the sock like fit of previous versions.

This newfound generosity comes at a price, as the shoe is very sloppy especially when running on more technical or cambered trails. I don’t have particularly wide feet, but those that require a wider shoe might enjoy the ample room. The use of stitched on synthetic overlays is very generous providing good structure, support, and protection to the shoe.

An added layer of scratch rubber around the toe box also provided additional protection saving me from any possible blackened toes. A very well padded gusseted tongue is used in the shoe that would often work its way to the lateral side of my foot where it would bunch up. This never really caused me any discomfort, but was an annoyance, as I would have to stop and readjust, as it did feel awkward.

A set of braded oval laces capped of the upper that remained tied on all of my runs.

Puma Trailfox 4 Midsole:

The current midsole of the 4 are produced with Pumas EML Lite foam and are continuous. The foam provided nice cushioning and good protection without the use of a TPU protection plate that was used prior to. Overall the midsole felt very stiff, which made road running uncomfortable and sloppy on gnarly downhills.

Along the outsole is a flex grove that resembles Bio Ride technology that is used in the Faas line to help with flex, but appears that it did nothing to improve it in the Trailfox. The midsole has a 10mm forefoot and 20mm rear foot giving it a 10mm overall drop. The drop did lend itself to a more midfoot strike and didn’t seem to be too substantial.

Puma Trailfox 4 Outsole:

Puma uses its EVERRIDE blown rubber for the outsole. It is also accented with EverTrack composite rubber in high wear areas for added durability. The outsole of the model is a one piece construction unlike the 2 and 3 that used a segmented outsole. Directional lugs with circular nodes protrude a few millimeters from the outsole. This arrangement of lugs provided excellent traction and is arrangement and spacing allowed it to shed mud fairly well.

Puma Trailfox 4 Opinion:

It seems that Puma is trying to move in the right direction to make a better trail shoe but are falling short. With so many options in the market right now there are certainly better choices that exist. Much of what I experienced with the sloppiness and overall lack of flexibility in Trailfox make it hard shoe to like.

I did appreciate the shoes overall traction and durability but that was not enough to overcome the aforementioned issues. This does not mean that it is not a bad shoe for everyone I do feel that the Trailfox would be a good shoe for those runners with a wider foot or that use orthotics. Perhaps Puma should do some R&D in incorporating a trail shoe into the FAAS line and see what they come up with; this seemed to have worked well for Saucony with the Peregrine.

But now we have other voices coming at us through what we wear on our wrist. Years ago running watches didn’t have much more than a stopwatch function. Want to know how far you went? Get in your car, retrace your route, and track it the old-fashioned odometer way. A little more difficult to measure those narrow single-track trail runs.

WATCH, WHAT YOU SAY TO ME!

I certainly welcome all the magic that running watches can provide. However, there’s one addition I can do without. Most of us don’t have a reality show with a personal trainer shouting words of encouragement. Nor do we have, on a daily basis, race spectators shouting phrases like “You’re looking good.” But now we can. Sort of. Running watches have come along containing messages that attempt to put us on a pedestal after our runs. The wizards of watch technology offer words of praise like “Atta boy,” or “Job well done,” or “Way to go.” I recognize that some runners enjoy those accolades from their wrist. Personally, I’m leaning toward the opinion that if I need compliments from a chronometer or tributes from my timepiece, well, I may have other issues.

Does any other aspect of my life provide unsolicited words of praise? Heck, no. What’s next? My computer saying, “Nice sentence, Bob! Way to string those humorous metaphors. You da man, Shakespeare!” Or does my car tell me, “That was a heck of a parallel parking job! Nobody does that better than you.” I can’t imagine my stove top saying, “Nice omelet flip there, Chef Incredible! And the coffee this morning smelled divine.”

The last things I’m looking for after a particularly bad run are flattering yet fallacious words, which are about as welcome at that point as learning a course was mismeasured after you’d set a PR. It’s like the queen and her mirror in Snow White:

“My watch, my watch, on my hand. Who’s the fastest in the land?”
“You, my runner, are fastest of them all.”
I wouldn’t bet on it.

What I need are the words of legendary coach Bill Bowerman when my alarm clock goes off as a chilly rain pounds on my roof and I contemplate going back to sleep. I could use a bright flashing neon sign plastered across my bedroom ceiling with Bill’s words “There’s no such thing as bad weather, just soft people.” And feel free to toss in for good measure “So get your lazy hiney out of bed there you weak little man. Now!”

I also could use, in the latter stages of a race, my watch to feed me a double dose of Winston Churchill, such as “Never, never, never give up” and “If you’re going through hell, keep going.” I don’t need pearls of drivel like “Wow, you’ve just gone 20 miles. Amazing! You’re the greatest. The wall may be coming soon. Feel free to jog it in from here or, better yet, just take the sweep bus to the finish.”

Running watches also come with an artificial runner that lays down the gauntlet to challenge us to a race. That’s more like it: a healthy dose of virtual competition. Add in some trash talking and all the better! Let my watch berate me with “Is that all you got, Wonder Boy?” or “Feel free to pick up the pace anytime now.”

What I could also use before a race is to glance down at my watch to see words of wisdom from Steve Prefontaine. Such as “I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Somebody may beat me, but they are going to have to bleed to do it.” That’ll get my heart pumping. I don’t need flattering bouquets like “I just love the way your singlet matches your shorts.”

Feel free to give me a watch that will tell me after a run, “That wasn’t good enough, twinkle toes. Better be ready to push it tomorrow!” It was Prefontaine who also said, “You cannot propel yourself forward by patting yourself on the back.”

Or by having your watch do the patting for that matter. Or your computer, car, or stove top.

The Asics GT 1170 certainly does not look or feel like a “cheap” shoe. It has all the features you expect from a modern-day stability trainer and more than what you expect to find in a 90$ shoe.

Asics GT 1170 Sole Unit

Traditional but rich sole unit in the 1170. The foam material for most of the midsole is Asics spEva, a slightly heavier EVA compound than the Solyte you find in the 2170 and Kayano. This contributes to the heavier weight of the 1170, but still delivers Asics’ trademark cushioning and reponsiveness.

The medial (internal) side of the midsole rocks a quite substantial DuoMax posting – this means the harder foam compound, clearly visible as the darker grey part, that provides extra stability and prevents the arch from collapsing too much (overpronating) during the running gait.

Adds to the stability features of the Asics 1170 a good Trusstic system, which is the plastic shank that wraps the midsole under the arch of the foot. This solution is widely adopted in many running shoes, but often is just an afterthought. The shank in the 1170 is very similar to the one on its bigger sister GT 2170 and offers the extra protection of preventing your ankle to twist in unnatural ways.

GEL is Asics’ trademark cushioning system and the 1170 sports a Gel unit in the heel. This makes heel landing quite soft.

Unfortunately you can feel that there is no GEL unit under the forefoot. While this makes the shoe more responsive at toe-off, it can be strange because you clearly feel the difference in cushioning between the heel and forefoot.

Last word about the outsole. IF you put the 1170 side by side with the 2170 and Kayano, you’ll notice the flex grooves are carved in a very similar way in all three shoes, so you can expect the same (good) flexibility from all three.

Asics GT 1170 Upper

The upper of the 1170 is very conservative and classic. I liked the soft and breathable mesh and the way overlays and the Asics logo are placed around the upper did work well with my foot.

The tongue and heel collar are padded for comfort, but it is clearly not the level of plush luxury of the Kayano upper, for example. A solid heel counter kept my heel in place during all kind of runs.

Asics GT 1170 Opinion

I am very happy with the 1170. It basically is a shoe that is all substance and delivers on its promises. I have extremely flat feet and my right one overpronates heavily especially at longer distances.

I included the 1170 in my main running shoe rotation: Nike Triax 15 when it’s raining/cold, Asics 1170 for warmer days, Nike Zoom Elite 5 and Asics DS Trainer for faster workouts.

The only things I could see improving are a reduction of weight, some softer material on the heel collar and slightly more cushioning on the forefoot. Well, I assume that shoe exists and it’s the Asics GT 2170.

At the same time, if you are a heavier runner and are not bothered by the extra weight the GT 1170 is an incredible shoe to have for 90 bucks and a benchmark on how sub 100$ shoes should be.

We thank the nice people at Asics for sending us a pair of GT 1170 for testing. This did not influence our review of the shoe, written after running more than 100 miles in them

Saucony Hurricane 14 First impressions:

When laying eyes on the shoes for the first time it is even visually much different from the previous versions. The first thing that was noticeable was the overall reduction in bulk of the shoe. The reduction in the midsole and change to the Sauc fit system have definitely helped with this. Also the lack of pronounced stability controls that you might find on traditional stability shoes, such as a big medial post and defined dual insert, are not visibly noticeable. Once I placed the shoes on immediately I appreciated how well they fit my foot. The first steps also bought to my attention how nice and cushioned the shoe was.

Saucony Hurricane 14 Upper:

The upper of the Hurricane 14 is definitely about comfort and fit. Dual density open mesh covers the entire upper of the shoe that is a nice breathable lightweight fabric. The overlays as with the 13 are very liberal and are a stitched on composite material. The overlays are integrated into the new Sauc Fit system, this replaces the arch lock system used in the 13, that provided excellent lock down and a snug fit. This system also allowed for greater independent movement between the heel and midfoot. The upper of the 14 really seemed to move well with my foot and never caused me any discomfort. What I really appreciated about this upper was not only its flexibility but that it needed no break-in period what so ever.

Flat stretchy laces secure the shoe that remained tied on all of my runs. These flat laces coupled with the stretch helped cut down on excess pressure to the top of my feet. Another unique feature is a small pocket incorporated into the tongue that is the perfect size for a car key.

Saucony Hurricane 14 Midsole:

The midsole of the 14 is really where Saucony has made the greatest change in this upgrade. The first major overhaul to the midsole is a heel-to-toe offset reduction from the traditional 12 mm down to 8mm. This reduction helps reduce the shoes overall weight by 1.2 oz., and promotes greater natural stability. The composition of materials has also changed to help reduce bulk, improve flexibility and comfort. Previously constructed of Progrid foam Saucony is now using its lower bulk softer POWERfoam. I really noticed not only the flexibility of this foam but its super plush cushioning really impressed me the most.

The Hurricane still uses a dual density insert to control overpronation but it too uses a newer SSL material reducing its weight and bulk which also helps it meld nicely into the shoe. A midsole support bridge has been reduced down to a much smaller thermoplastic bridge that instead if providing torsional stability aids in cushioning and isolates heel impact. The use of this bridge by Saucony isa very smart move as it not only improved cushioning, but increased flexibility by not inhibiting forefoot flexibility with a big plastic bridge. A decoupled SRC heel provided nice shock absorption and a clean smooth heel-to-toe transition.

Saucony Hurricane 14 Outsole:

The Hurricane has greater flexibility thanks to the addition of its IBR+ rubber in the segmented forefoot of the shoe. XT 900 carbon rubber caps off the heel that seems to be very durable and provides excellent traction. With approximately just over 100 miles on the shoe they are showing very little signs of wear, and have the capacity of going 500 miles if not more.

Saucony Hurricane 14 Opinion:

Saucony I feel has done a great job in retooling this shoe,and creating something that is out of the box from traditional stability trainers especially the change to an 8mm offset. The Hurricane 14 will help fill a gap for those runners that are looking to progress into the company’s more popular lower heel to toe offset shoes like the Mirage or Cortana or shoes of the same caliber.

This step down approach should allow for a nice easy progression as it gives the Achilles and calves time to adapt to lower heel. The shoe is also a super combination of high end stability and plush cushioning. I enjoyed this shoe on longer runs of 10+ miles and really appreciated them on the days when I was running on tired or sore legs. They provided a nice smooth comfortable ride with almost no break required at all.

I will give a word of caution to runners that have run in a 12mm for some time as they may experience some discomfort especially in the calves when first wearing this shoe. I wouldn’t be alarmed but definitely build up your miles slowly and allow your legs to adjust to the change in drop.

We thank the nice people at Saucony for sending us a pair of Hurricane 14 to test. This did not influence our review of the shoe, written after running more than 100 miles in them

Being an over pronator, I am always willing to give a stability shoe a chance to impress me and I was excited to try Asics’ sleeper stability model; the Asics GEL 3030. Until I received this test pair I’d never even seen a 3000 series shoe in the flesh much less had a chance to put a pair on the asphalt. The GEL 3030 fills a special niche in the running shoe market as it is aimed at the late stage over pronator. Late stage over pronation refers to the tendency of some runners feet to continue inwardly rotating even after the heel has left the ground. This can be identified by excessive callousing on the medial aspect of the big toes.

The GEL 3030 features some simple but neat methods of slowing down the big toe and giving it something good to push off from. My test pair came in an above average looking color way consisting of silver, black and red and I wasted no time in seeing if the 3030 delivered on its promise to help lock my forefoot onto the pavement.

Asics GEL 3030 upper:

Although the GEL 3030 is priced lower than its stablemate, the GEL Kayano, Asics still engineered a good deal of comfort and many of the features found on the flagship Kayano. The upper seems crafted to fit a medium volume foot and was one of the nicest fitting uppers I’ve tested. The arch area is locked down by the Asics tiger stripe logo and an additional overlay on both the the medial and lateral aspect of the shoe. Asics uses a medium weight mesh on the balance of the upper. I did notice that this mesh was warmer and not quite as breathable as some other shoes I have tested. Nevertheless, the upper is certainly quite well constructed and provides a welcoming environment for the foot.

Asics also uses their Biomorphic Fit panels on the 3030. These are flex panels located in the arch and medial and lateral forefoot areas. This design allows for less irritation in places that the foot moves the most and is a feature that Asics reserves for their finest shoes. The tongue is of a medium thickness and the eyelet row is ever so slightly off center as Asics believes this method reduces lace pressure and friction on the top of the foot. Rounding out the GEL 3030 upper is Asics standard OrthoLite style sock liner.

Asics Gel 3030 sole unit:

As with every other Asics stability class shoe, the GEL 3030 is founded upon a firm wedge of DuoMax medial posting which travels from heel to forefoot. This construction technique makes the medial midsole less susceptible to the crushing forces an over pronators foot can generate. The rear foot and fore foot are bound by Asics Space Trusstic shank that allows for added torsional stability and balanced flexibility.

The GEL 3030 is built on a combination last that uses Solyte 55 in the heel to improve stablity. But Asics doesn’t stop there with the GEL 3030. This shoe actually features another device to help slow down the late stage over pronators big toe. A Dynamic Forefoot Cradle travels the entire length of the shoe and serves as an added foundation for the great toe to spring off from. Asics top shelf SoLyte midsole form supplies the cushioning in the rest of the shoe.

Also included is a serving of Asics storied GEL heel cushioning that is remarkably similar to that found in the GEL Kayano.

The outsole features blown rubber in the forefoot and Asics AHAR+(Asics High Abrasion Resistant) carbon rubber in the heel. The GEL 3030 also sees fewer flex points carved under the big toe and deeper channels under the lateral aspect of the sole to further shore up the surface area during toe off.

Asics GEL 3030 opinion:

Running in the GEL 3030 was a unique experience. The shoe feels like a light stability shoe in the rear combined with a stiffer, more controlling fore foot which I imagine is what Asics was going for. I conducted my testing on both asphalt and treadmill runs and the shoe runs smoothly, quietly and without any clunkiness.

The upper fit beautifully on my foot which is decidedly average in width and height. I had zero heel slippage or hot spots. However, the upper is a little warmer feeling as I mentioned earlier so thin socks might be a good idea in the summer when training in the GEL 3030.

The Dynamic Forefoot Cradle does put a little more beef under the big toe and it is noticeable but not intrusive feeling. I would have preferred a touch more height in the arch but I am a notorious fan of an aggressive arch profile in a shoe. On a couple of runs I did notice a little medial calf tenderness afterwards. This happened on my right foot only and usually indicates that a shoe is a tad weak in the heel for my foot. If Asics decided to move the DuoMax post back a bit farther it would probably relieve this issue.

Honestly I’m quite torn on my opinion of the Asics GEL 3030. I definitely enjoyed running in the GEL 3030 but there were a couple of things I would change. For all of its positive attributes I simply desired a little more arch height and a bit more heel stability. However, it is certainly a competent, comfortable and well built shoe but it ultimately left me wanting for a little more.

If you are a GEL Kayano or GT series fan, the GEL 3030 is an underrated and uniquely designed shoe that definitely deserves a chance to be run in.

The Fulcrum technology in Karhu shoes has always been fairly low profile and unobtrusive.  However, for 2012 Karhu has created a larger Pebax Fulcrum which adds quite a bit of height to the shoes and really increases the heel to toe drop.

Karhu Forward Fulcrum Ride Upper

One aspect of this shoe that Karhu really got right was the upper.  A sharp royal blue dual density mesh is both breathable and protective as well as having great reflective properties.  The heel cup hugs nicely and the plush interior of the heel cup and collar are complimented by a well cushioned tongue that is actually sewn into the forefoot fabric anchored by the rand of the shoe.  Big design points for that feature Karhu!

The fit of the Forward Fulcrum Ride is instantly comfortable with a snug heel opening up gradually to a nice wide toe box.  This is the kind of upper you can put on for the first time and head out for a daily run without any break in period.  A well cushioned insole adds additional comfort to this already plush upper.

Karhu Forward Fulcrum Ride Midsole

This is where things start to get interesting.  Karhu employs a nicely resilient EVA foam which is reminiscent in some ways of Nike Lunar foam.  However, it is overshadowed by the bulky and stiff Pebax Fulcrum system which extends from the heel of the shoe all the way through the mid foot.  The ensuing ride feels stiff and block-like and exaggerated height of the heel made me feel like I was wearing platform heels.

Karhu Forward Fulcrum Ride Outsole

Durable carbon rubber lines much of the outsole and I applaud Karhu for not leaving any exposed plastic to scrape against the pavement.  Traction is moderate but certainly sufficient for road running.

Karhu Forward Fulcrum Ride Overall Impressions

It seems that Karhu’s emphasis on forward propulsion led them to design a shoe that actually makes the wearer feel as if they are leaning forward involuntarily while wearing them.  The Pebax Fulcrum, the primary design principle, really seems to be the only fault of this shoe.  I can understand that Karhu’s history as a running shoe company is based on Fulcrum technology, but in my opinion, this enlarged Fulcrum does not work for three reasons.  

First, the heel drop is atrociously high and one can feel it just putting the shoes on.  

Second, the only flexible point on this shoe is the toe box which causes me to feel like I’m slapping the ground in these shoes.  

Third, this extra large Fulcrum really undermines the great EVA cushioning which Karhu claims they tuned to different durometers (hardness) in different areas of the shoe.

My recommendation would be to take the Fulcrum off the Forward Fulcrum ride highlighting the other incredible aspects of this shoe.  Reduce the heel drop of the shoe to something more natural feeling (8-10mm) and keep the rest of the the same.  With those changes Karhu would have one of the best lightweight neutral trainers on the market.

Newton MV2 First Impressions

Having worn Newtons before I knew what to expect.  When I initially tried the MV2 on it felt like I was wearing a sprinting spike.  My forefoot seemed to be elevated and walking in the MV2 felt awkward at best.  But these shoes weren’t made for walking, and the actuator lugs that made my forefoot feel elevated actually depresses during foot strike creating more of a zero drop feel.

The MV2 is featherweight and flexible like you would expect for a short distance, 5k to 10k, racing flat.  I recommend sizing up one half size unless you like your racing flats very snug.

Newton MV2 Upper

Newton advertises that the MV2 is made to last approximately 150 to 250 miles which is pretty standard for a racing flat.  The upper consists of an elegant breathable mesh covered by a more durable honeycomb patterned mesh.  I did not run in the Newton long enough to wear it out but if I was going to pick a weak point in the upper fabric it would be the internal mesh by the pinky toe.

I would classify the forefoot width of the Newton as average for a racing flat and the flexible mesh makes it accommodating for many foot types.  However, if you’re not used to racing flats or you have enjoyed the wide toe boxes of other Newton shoes you may feel a bit cramped.  The toe box is minimally reinforced and the only other sewn on overlays come at the heel of the shoe.  An effective and traditional lacing system offered me no problems and overall the MV2 upper is very comfortable.  I felt that the MV2 hugged my foot well without feeling too constrictive or sloppy.

Newton MV2 Midsole

The MV2 is a zero drop shoe meaning there is no difference between the heel height and forefoot height.  Traditional trainers typically have a 12 mm drop and most racing flats are between 6mm and 12mm.  Newton includes optional 3mm heel lifts with the MV2 which reduce the initial stress of wearing them for the first time, and these lifts adhere underneath the removable insole of  the shoe.

The most notable aspects of the MV2 are the five lugs underneath the forefoot.  These durable carbon rubber lugs are encased in a softer, very resilient, EVA foam which seemed highly durable as well.  While running I could feel the actuator lugs depress slightly and provide some rebound.  While the pace for my tempo runs did not improve the shoes to seem to provide a springy feel and I felt like my cadence increased.

Newton MV2 Outsole

Really the most remarkable aspect of the MV2 outsole is that the durable carbon rubber is focused on areas of high wear and does protect the very responsive EVA underneath.  Newton added a fifth lug on the MV2 which improves traction over other four lugged Newton shoes I’ve tried.

Newton MV2 Overall Impressions

I have several pair of zero drop shoes including the New Balance MR00 and the Altra Lone Peak, but running in the MV2 is a different experience.  It almost feels like you’re running in a negative drop due to the actuator lugs and it took me several runs to get used to.  I must say that while wearing the MV2 for tempo runs I experienced calf tightness and soreness afterwards which is something I don’t experience as much with my other zero drop shoes.  I consider myself a mid foot striker and I felt the MV2 definitely put me on my forefoot which probably put a little bit more stress on my calves and achilles.

This is a go fast racing flat and I definitely would not wear it over over 10k.  However I’ve been at races witnessing runners wearing the MV2s at the half marathon distance.  The feel of the MV2 will really impress some runners, especially those loyal to Newtons.  This is a well made, lightweight, racing flat with nothing to get in the way of a fast forefoot running experience.

We thank the nice people at Newton for sending us a pair of MV2 for testing. This did not influence our review of the shoe, written after running more than 50 miles in them

Mizuno Wave Nexus 6 Upper

What do you know, Mizuno seemed to nail the fit again for their 2012 line of shoes!  A lightweight, very breathable, and appreciatively stretchy dual density mesh runs the length of the shoe and is reinforced by really durable sewn overlays.  A medium width forefoot gives way to a medium width mid foot and heel.  Really, the Nexus 6 is very accommodating and after having several friends try the shoe on all report that the fit was near perfect.

A traditional lacing system with oval laces and a moderately padded tongue were comfortable and the Nexus 6 has a locked down feel on the road.  The heel collar is well padded and a nice height that doesn’t lead to irritation around the ankle.  If there is a problem with the Nexus 6 upper, I couldn’t find it.

Mizuno Wave Nexus 6 Midsole

Often runners will ask me to compare shoes across brands when looking for a comparable shoe in terms of support or cushioning.  The Wave Nexus 6 compares nicely to a Nike Structure Triax or an Asics 2170, but with a tad bit less support.  The Wave cushioning of the Nexus 6 is soft yet supportive, and I found it to be accommodating to any type of foot strike.  The platform height (height of the shoe off of the ground) feels high at first, but the more I ran in the Nexus 6 I found it to be agile and at just over 10 oz for my size 9.5 the Nexus performed great on longer runs where protection is needed but extra weight is not.

Mizuno uses their Ap+ midsole foam throughout the midsole and places a bit extra in the forefoot than some of their other shoes which improves protection on the roads a great deal.  Mizuno retains the standard heel drop of 12 mm and they use their Smooth Ride technology, a series of grooves throughout the mid foot, to give the Nexus a great transition from heel to forefoot which is something all runners have come to expect from a Mizuno running shoe.

A great deal of stability is provided by the wave plate throughout the mid foot making this a trainer without a lot of medial twisting.  The Nexus 6 is recommended for mild overpronators but there seems to be plenty of protection and durability for big runners who subject their shoes to a lot of pounding.

Mizuno Wave Nexus 6 Outsole

Does Mizuno have a “typical” outsole?  If so, then the Wave Nexus 6 could be a good example of Mizuno’s use of durable carbon rubber surrounding exposed cavities in the heel to save weight and a full forefoot protection.  I didn’t have any issues with picking up rocks and the X10 carbon rubber is about as sticky as it comes on a road shoe.

Mizuno Wave Nexus 6 Overall Impressions

So, you walk into your local running store, where I hope you buy your shoes, and some models just leap off the wall at you.  I know, not all runners have the luxury of having a local running store, so you’re shopping online and a shoe catches your eye.  You’ve read about it in the latest new running shoe guide and it comes highly recommended (of course it does, they’re paying for advertising).  Something about this shoe looks fast, has eye-catching colors, or in some way “looks” like the type of shoe you imagined yourself running in.

As an insatiable consumer of running shoes I often buy a shoe thinking that it will be my huckleberry, only to find a less flashy or initially uninspiring shoe to be what works best for me.  The Wave Nexus 6 really seems to be that overlooked shoe in the Mizuno line without the flashy colors, the suave design, of the advertising dollars.  What it does have is a great price, low weight, and great cushioning and support for high mileage.

While I am always pressed to look for what is wrong with a shoe, I will attempt some recommendations for the Mizuno design team (if I may?).  Given the average stack height for a shoe in its class (cushioned stability), the firm edges surrounding the outsole can make this a difficult shoe to do any trail or even dirt running in.  On any uneven surface, the Nexus 6 seems to catch an edge which could lead to ankle rolling.

My recommendation is for those of you die hard stability fans, take a closer look at the Wave Nexus 6.  It could be the diamond in the rough you’re looking for.

We thank the nice people at Mizuno for sending us a pair of Wave Nexus 6 to test. This did not influence our review of this shoe, written after running more than 50 miles

Today it’s time to pick the winner. Let’s head over to random.org and pick a random number between 1 and 190.

Giveaway Random Winner

Comment #145. Let’s go see who that is

Comment #145

Well CONGRATULATIONS NORMA ! I’ll send you an email later on today to arrange the transfer of the 100$ voucher!! Are you a facebook fan?? If you weren’t, it’s time to become one and tell all your friends

To everybody else who participated – thanks a lot. I enjoyed running this giveaway and I want to do more of them in the future – stay tuned and NOT LOSE YOUR CHANCE TO WIN !!

At its core, the shoe’s vital stats remain the same: the Kinvara 3 hits the scales at a svelte 7.7 ounces, retaining the same weight as the past two versions. Additionally, the heel-to-toe drop remains at 4 millimeters. The profile of the shoe is essentially reminiscent of the currently-available model, differing slightly in the heel profile and the lacing design (the lowest eyelet has been removed). With the latest version of the Kinvara, Saucony strove to make minor adjustments to the metrics runners judge the most while improving the construction and feel of the shoe in its upper and outsole.

The most noticeable changes are seen straight away, as the upper now incorporates Saucony’s FlexFilm technology—a lightweight plastic-based overlay that eliminates the need for stitching. The technology comes over from the company’s lightweight racing flats, and claims to create a comfortable and secure fit. For a shoe which is already known for having a silk-soft upper, the new design feels even smoother and more comfortable than its predecessors. Saucony boasts on its website that “sockless runners will be happy with the Kinvara 3,” and we’re inclined to agree.

Outside of the redesigned upper, the Kinvara 3 features revamped outsole which incorporates the no-nonsense construction of the 2 and 3 with minor adjustments in the heel and midfoot. The heel design has transitioned into a decoupled and beveled design, aiming to assist runners have a smooth transition on landing and push-off. Additionally, the outsole features reinforced rubber lugs in the shoes’ most-common wear spots. Located on the lateral and media edges of the outsole, the Kinvara 3’s outsole has XT-900 foam which helps support midfoot running. Having reinforced rubber in these trouble spots will be a welcome change for Kinvara enthusiasts, and newcoming midfoot runners as well.

All in all, our first look at the Kinvara 3 is incredibly promised. As we come close to the early May release of the model, stay tuned to RunningShoesGuru for a full review.

In the meanwhile you might be getting great close-out deals on the Kinvara 1 and 2…

	Saucony Men's Progrid Kinvara Running Shoe endless.com FREE overnight shipping, FREE return shipping (for 365 days). Ships internationally (FREE over 100$)	$49.50
	Saucony Progrid Kinvara (men's) - White/red Shoebuy Free shipping, free return shipping, price guarantee and no sales tax	$79.95
	Saucony - Progrid Kinvara 2 (white/black/blue) - Footwear Zappos Free shipping both ways (free return shipping), 365 days returns	$79.95
	Saucony Men's Progrid Kinvara 2 Running Shoes Altrec Free shipping for orders over 45$	$89.95
	Saucony Progrid Kinvara 2 - Men's - Shoes - White Onlineshoes Free shippings, free exchanges, 365 days returns.	$89.95
	Saucony Progrid Kinvara 2 Shoes (black/citron) - Men's Shoes - 14.0 M shoes.com Free shippings, Free returns	$90.00

First Impressions

For those who found the aesthetics of the Wave Ronin 3 to be a bit gaudy, the Ronin 4 is toned down quite a bit and looks fast. Mizuno got rid of a lot of the shiny yet rather useless graphics on the upper and sticks with a more traditional, yet still highly noticeable look. While maintaining the same 10mm heel drop Mizuno shaved off over an ounce for the Ronin 4 and at 7.2 oz this shoe is substantial enough for long distance racing and long speed/ tempo workouts.  The Ronin runs a half size small and sizing up in this shoe led to a perfect fit.

Mizuno Wave Ronin 4 Upper

Japanese shoe companies have a history of creating shoes with wider toe boxes, sometimes referred to as an Asian last or Japanese last.  This wider last really creates a more foot shaped toe box and a more accommodating upper in general.  Putting on the Wave Ronin 4 for the first time I realized that  by not tapering the toe box, a technique used on most racing flats, the Ronin creates a real sense of freedom for the forefoot.  Coupled with soft and durable overlays made of synthetic leather sewn on and a very breathable dual density mesh, the toe box and overall fit of the Wave Ronin 4 is the best I’ve experienced from any racing flat currently on the market.  While I don’t try them all on, I do get to most of them in a given year.

This great feeling toe box is complimented by a well fitting mid foot and snug heel, giving the shoe a really dialed-in fit that never felt restrictive or sloppy.  A traditional lacing system with sparkly laces (I can’t wait until shoe companies get rid of the sparkles…Adidas, Nike, and Mizuno are the biggest culprits) and a thin but soft tongue didn’t put any undue pressure on the top of my foot.  A thicker, more durable nylon mesh covers the back half of the shoe through the heel and seems very durable.

Mizuno Wave Ronin 4 Midsole

The midsole of the Ronin 4 feels like where Mizuno shaved off the most weight while managing to maintain a fairly well cushioned lightweight trainer/ racer.  Consistent with the feel of Mizuno racing shoes, the feel is firm yet protective.  Mizuno’s AP+ foam is most similar in feel to a Brooks or Adidas racing shoe and for runners looking for a softer, spongier feel, look elsewhere.

Mizuno uses a stripped down version of their wave thermoplastic unit in the heel to provide some extra cushioning.  What I find is that these wave units mostly make for a smoother transition between heel to toe in their racing flats rather than providing a great deal of cushioning.  The 10mm heel drop coupled with the wave unit makes this shoe a heel strikers racing flat.  As a mid-foot striker I found that the forefoot cushioning was lacking comparatively.

Mizuno Wave Ronin 4 Outsole

The outsole stays essentially the same in the Ronin 4 from its last version, and for good reason.  The   forefoot is covered with a durable mesh fabric onto which small carbon rubber lugs are glued giving the shoe a great deal of sticky traction.  I can’t attest to the durability of this outsole but with about 100 miles on mine none are missing and they show only minimal signs of wear.

The heel area features hard carbon rubber on the lateral side and the medial side uses more mesh with glued on shark fin shaped nubs.  With a great deal of the plastic wave unit exposed Mizuno placed a strip of exposed softer EVA foam in the mid foot area to help with transition.  I will say that this flat is exceedingly smooth, especially when heel striking.

Mizuno Wave Ronin 4 Overall Impressions

By decreasing the weight of the Ronin over an ounce, Mizuno places the fourth version of the Ronin as a viable competitor with other marathon racing flats such as the Adidas Adios 2 and Brooks Green Silence.  Lovers of firm feeling racing shoes will love the ride of the Ronin 4 as will runners craving a wider toe box that doesn’t feel like a baggy upper.

The Ronin 4 could also be used as a trainer for a runner looking to transition into a more minimalist shoe.  The one complaint that I have about the Ronin is that the forefoot cushioning seems a bit lacking at times.  I found that after long tempo runs in the Ronin I was a bit more beat up than I should have been for a racing flat with this much protection.  The one feature that I hope Mizuno continues to maintain through its line is the excellent fit of the Wave Ronin 4 which makes this shoe a must try in my opinion.

We thank the nice people at Mizuno for sending us a pair of Wave Ronin 4 to test. This did not influence our review of the shoe, written after running more than 100 miles in them.

Salomon XR Mission First impressions:

At first glance of the Mission what is noticeable is that it is not loaded down with a lot of excess aids, stability controls etc. etc. Picking the shoe up for the first time it is noticeably lighter that what I would have expected, 11.5oz. Flipping the shoe over the contrgrip HA pad is immediately visible at the forefoot along with the multi directional chevron tread.

Once on, the first thing that I quickly picked up on was how roomy the toebox was and how my toes had plenty of room to splay out. Also I was taken back by the amount of arch support that the shoe put out, which I typically am not accustomed to.

Salomon XR Mission Upper:

Salomon has constructed the upper with the same ripstop nylon that it uses on most of its shoes, which I think is quite possibly one most durable uppers that one can find. This upper did a particularly good job at keeping out rocks and debris, and the addition of a gusseted mesh trampoline above the tongue didn’t hurt either.

The upper moved nicely with my feet and being early spring here in Colorado with temps being still a little chilly they also kept them fairly warm. As I mentioned earlier the Mission has a super roomy toe box that also incorporates sensiflex technology.

The Hexagon TPU material of the sensiFLEX system is located at the medial and lateral metatarsals of the foot. This material expanded and contracted nicely as I ran molding the shoe to my foot and keeping it held securely over the tread. The toe is protected with a tough TPU cap and small rubber bumper that provided excellent protection, and definitely rescued me a couple of times from some potentially traumatized toes.

The shoes overlays are kept very simple and are ingeniously incorporated into the quick lace system. The overlays are stitched on and made from a combination of microsuede and vinyl. Kevlar laces make up the quick lace system that was strong and very easy to use. With just one pull the laces were snug. Granted after the initial tightening the section closest to the pull cord was tighter than the bottom. However, after walking or running for about 100 yards or so the laces equaled out.

The tongue of the shoe provided a nice sized pocket to tuck away the laces once tightened where they always remained on all of my runs. The combination of the quick lace system and overlays provided a uniquely secure midfoot.

The heel of the shoe is built around a stiff plastic cup that is capped with ortholite foam. The heel provided excellent support but at times felt a little stiff especially when running on the road. The Built up foam to the rear of the heel kept my heel locked in very well preventing any slippage. However, on longer runs especially those with a lot of downhill I did experience some discomfort.

Salomon XR Mission Midsole:

The midsole of the XR mission is a one piece molded EVA that is a blend of two composites that Salomon has deemed Light Weight Muscle. The midsole is very rugged and provided effective cushioning. The midsole uses no dual densities or inserts, and with a 10mm drop the shoe definitely does not need them as it felt very stable.

The midsole was nice and responsive on the trail, but on the road I found the shoe to be a bit stiff and slappy.
Also absent from the Mission is the addition of a rock plate. However, the ample cushioning of the of midsole provided excellent rock protection on all my outings.

Salomon XR Mission Outsole:

The outsole of the Mission has a lot going so lets break it down one piece at a time. Salomon has added what works with its directional Contagrip pattern. The chevron lugs point forward on the forefoot and toe and point backward on the heel. The lugs and softer rubber provided excellent trail traction especially when climbing, but I didn’t seem to notice the same when descending.

The lugs did seem to shed mud fairly well but possibly if spaced farther apart a bit more they might do better. Moving on to the high abrasion areas of the heel and ball of the foot Salomon has placed a more dependable durable carbon rubber or Contagrip HA. The addition of this rubber not only helped provide nice impact resistance, but also gave the shoe a smoother ride while in use on the road. It also provided excellent traction on wet roads.

Running through the middle of the outsole starting at the toe and extending into the midfoot are a series of narrow TPU bands or the OS tendon. The tendon is designed as an energy return system flexing as energy is applied and then quickly rebounding. The tendon did provide excellent energy return especially over broken terrain, and steep climbs. It also did act like a real tendon providing flex and balance throughout the heel-to-toe transition.

Salomon XR Mission Opinion:

I enjoyed the Mission and appreciated its versatility. I will say that it is definitely a far better trail shoe than a road shoe. However, for getting out the door and running 3-4 miles of paved road to a favorite trail the shoe served its purpose.

I used this shoe primarily for short to middle distance runs of 4-8 miles, and preferred them on more solid packed mild to moderately technical trails which is where they seemed to work best. The fact that Salomon has made the shoe with a gender specific last and assembles them with no shared parts also makes this shoe even more versatile to a wider range of runners.

I think anyone looking for a good middle distance trail shoe, those looking to purchase a trail shoe for the first time, or runners whom have been running trails in a road shoe would not be disappointed with the XR mission.

We thank the nice people at Salomon for sending us a pair of XR Mission to test. This did not influence our review, written after running more than 50 miles in them.

The GOrun is an ultra lightweight trainer (6.9 oz., men’s size 9) aimed at the growing minimalist running shoe market. What sets the GOrun apart from other minimalists shoes on the market is what Skechers calls SmartShoe technology, which is a curve along the insole to promote a mid-foot strike.

Skechers GOrun First Impressions

The GOrun stands out with its bright colors. Along with its light weight, the GOrun has other features that would appeal to minimalist runners. The shoe has a very flexible forefoot, and folds in my hands with very little effort. Torsionally, the shoe twist and turns with similar ease. And it has absolutely no heel counter. All of this flexibility should translate to good ground feel on the run. Heel-to-toe, the shoe is offset by 4 mm.

Another feature that might appeal to minimalists is the toe box, which is generous and gives my toes unrestricted movement. But what might take getting used to is the SmartShoe technology. When I put on the shoe, that curved bottom was the first thing I noticed. It does not feel like arch support because it sits further back, in the region between the arch and the heel. It feels like my heels are hanging off a ledge. SmartShoe makes the GOruns not the most comfortable shoe to stand and walk around in, but it is designed for running on the mid-foot, so let’s see how they feel on the run!

Skechers GOrun Sole Unit

Like I said, the most prominent feature in the sole is the curved interior. On the run, the curved interior is less pronounced, but still very present–in fact, I would say, overly present. I already have a mid-foot strike, and many times, I felt the SmartShoe technology pushing me onto my forefoot. Runner who heel strike may have a very difficult time adjusting to the GOrun, and runners who already mid-foot strike may feel this technology is an unnecessary aspect of the shoe.

The rest of the midsole uses a traditional EVA foam, which has a soft and well-cushioned feel. It is not as soft as, say, Nike’s Cushlon foam, but still cushy. Though the GOrun is intended for a minimalist ride, I certainly felt it was delivering plenty of protection from impact as well as from the road. I would even say that the midsole was thick and soft enough that I was not getting any more ground feel and proprioceptive feedback than I would in a traditional lightweight trainer.

One way Skechers cut weight was by limiting the amount of rubber on the outsole. The outsole is mostly the same EVA foam found in the midsole with strategically placed rubber spots, which Skechers calls GOimpulse sensors. The idea is to increase durability in areas that are in high use when mid-foot striking. As shown in the picture of the outsole, Skechers believes the area of greatest concern is in the region between the arch and the heel. But when on the run, I saw greatest wear in the portion of the shoe directly above these GOimpulse sensors. In the region I saw most wear, Skechers has placed GOimpulse sensors on the medial and lateral edges, but nothing in between. This dramatically affected the durability of the shoe, and after only a few miles, I was already seeing some wear.

Skechers GOrun Upper

The GOrun saves a lot of weight in the upper. It is minimal and lightweight. It does not restrict my foot, so my toes are able to splay naturally on impact. And it has good breathability. Skechers also integrates anti-microbial technology directly into the upper materials to help fight odor.

Though the upper is minimal and unrestrictive, as a good minimalist shoe should have, it failed to keep my foot secure. I took the GOruns on a variety of runs, from slow recovery runs to tempo paced runs, and my foot was constantly sliding back and forth. As speeds increased, my foot would slide to the front of the shoe, until my toes were up against the toe box. And without a firm heel counter, I experienced a lot of heel slippage–only after a few miles the heel counter was already beginning to sag.

Skechers GOrun Opinion

The Skechers GOrun is intended for those looking for a minimalist running shoe that promotes a mid-foot strike. But because the GOrun promotes a mid-foot strike with the SmartShoe design, it limits the number of people who can successfully run in this shoe. Heel strikers who are not interested in converting to a mid-foot strike should stay away from this shoe. Runners who already mid-foot strike may also find the SmartShoe technology too intrusive. This leaves only heel strikers who are looking to convert to a mid-foot strike, and even these runners should ease their way into the GOrun.

Potential audience aside, I think there is much Skechers can improve in future iterations. Like I already said, the SmartShoe technology needs refining. Durability is also a question, so it would be worth rethinking the placement of the GOimpulse sensors. If the goal is to offer a shoe that gives the runner proprioceptive feedback, then the midsole height and construction should receive a second look. But, perhaps, most important, Skechers needs to improve the upper fit. Though the flexibility is desirable, it is too insecure. All runners are looking for a secure fit, and minimalists are no different. Until Skechers dials in the upper, the GOrun will have a hard time meeting expectations.

We thank the nice people at Skechers for sending us a pair of GoRun to test. This did not influence the results of our review!

The last DS Trainer I ran in was the 13th edition so its been a few years since I got to grind some asphalt with Asics’ flagship performance trainer. The 17th version of the shoe looks to retain the lower profile feel I recalled and still sports an aggressive colorway. Asics targets this shoe for neutral to mild over pronators or as a race day shoe for folks who usually train in a more supportive ride. Now seventeen years strong, the Asics DS Trainer sports a successful heritage which also means there will be great expectations from its large fan base.

Asics Ds Trainer 17 upper:

Asics has recently been tinkering with the heel area of many of their most popular shoes. As seen in the DS Trainer 16, the newish Asics Heel Clutching System is easily the most prominent feature of the DS Trainer 17. The Heel Clutching System employs a sort of “dual heel” construction which anchors the inner heel padding to the external eyelet row almost forming a floating heel design that moves with the runner.

This design also moves the heel counter to an external position in hopes of reducing irritation in the heel area while still providing for a secure fit. The rest of the upper is rendered in a multi colored mesh that transitions from a gunmetal gray to ghost gray and finally to a lighter silvery white shade at the toe box. Asics Biomorphic Fit panels are located in the arch area and the lateral forefoot area in a design that reduces friction at key flex points. The tongue is of medium thickness and the eyelet row is slightly off center as seen in other Asics models. The DS Trainer 17 does get some new shoelaces as part of the update process. Asics is now using a flat lace on the DS Trainer which shaves some weight and lays down better when lacing the shoe resulting in less pressure over the foot. The shoe is almost free of overlays as the Asics tiger stripe logo tends to already cover a good deal of the shoe and lends a supportive fit on its own. The DS Trainer 17 also features a fairly thick OrthoLite style sock liner.

Asics DS Trainer 17 sole unit:

Although I did not test the DS Trainer 16, I have a friend who has a pair and after inspection I cannot see any difference between the DS Trainer 16 and 17 midsole. Good news if you were a fan of the previous version! The DS Trainer 17 is still built around a DuoMax medial post that begins at the middle of the heel and ends right behind the big toe. The DuoMax post is used to slow down over pronation, or the tendency for some runners’ feet to roll too far to the inside. Backing up the DuoMax posting is the Asics Torsion Trusstic mid foot shank. This device allows for a controlled deformation of the midsole and aims to balance both flexibility and stability at the mid foot. The shoe is also built on a combination last that features a more rigid foam (Solyte 55) in the heel and arch area to improve stability. Asics legendary GEL cushoning is found in the lateral heel area to cushion every footfall. The outsole features blown rubber in the forefoot and Asics AHAR+(Asics High Abrasion Resistant) carbon rubber in the heel. Rounding out the DS Trainer 17 ride is Solyte midsole foam, Asics’ premium foam formulation.

Asics DS Trainer 17 opinion:

I normally take any shoe I test on several treadmill runs but for some reason I ended up doing all my test mileage in the DS Trainer 17 on the road. The shoe certainly performs faster than its cousin, the Asics 2170, but I always had a feeling that the DS Trainer felt more like a low slung trainer than a ‘go fast’ shoe. Incidentally, DS is short for Distance/Speed. The DS Trainer 17 simply felt beefier underfoot than competitor shoes in the same class. This isn’t necessarily bad, it’s simply a matter of preference. The shoe was well cushioned and offered only mild stability. The DS Trainer DuoMax posting is about the same length as the posting found in the 2170 but it is not nearly as stable so don’t be surprised when you try it on.

I am definitely a fan of the new flat laces in the DS Trainer 17. They do a great job of releasing lace pressure on the top of the foot. The Heel Clutching System also did a good job and although it looks odd it feels quite comfortable. The arch is placed near the heel in the shoe, just where I like it. Overall, the DS Trainer 17 is a well built option for runners who want a hybrid trainer/racer with a bit more beef underfoot. I personally felt that the shoe would be best suited for a half or full marathon distance. Also, this shoe could work for many neutral runners as a daily trainer.

The DS Trainer 17 certainly got quite a bit of attention during my wear test. The shoe received many looks of approval and questions about its performance. One look at the shoe tells you why. Industrial, modern looking grays combined with an electric blue…it’s a very flashy looking piece of footwear! Asics did a great job on the visual aspect of the shoe. I know that function always precedes form but come on, a little jolt of color never hurt anyone. Nicely done, Asics.

With a seventeen year legacy, the DS Trainer keeps marching to its own beat and fans of the shoe should be pleased.

We thank the nice people at Asics for sending us a pair of DS Trainer 17 for testing. This did not influence our review of the shoes, written after logging more than 50 miles in them

April 15th 2012: COMMENTS ARE NOW CLOSED!! Comment #190 is now officially the last valid one to participate!! Here is the announcement of the winner!

Hey, April 1st was also our 3rd birthday!

Just a few days ago, the Running Shoes Guru Facebook Page received the 1,000th “like”.

We are so happy we decided to give something back to you – and what’s best than a brand new pair of running shoes of your choice (up to 100$ value)?

This is not sponsored by a shoe company or an online store. We will just buy a 100$ gift certificate for you on zappos.com - if you are based in the US and on endless.com if you are from somewhere else (they ship internationally).

What do you have to do to participate to the draw?

You just need to leave a comment here below. Just let us know what running shoes you are currently running in and which ones you would like to win!

Leave your email address with your comment and we will contact you there if you are the lucky winner.

The email address WILL NOT appear on the website and WE WILL NOT send you anything (newsletters, ads or anything else): we will just use it to contact you if you win!

Also, please only add one comment. We will delete multiple comments from the same user (email and/or IP address).

Just be nice -> profanity and spam will be deleted.

When will the winner be selected/communicated?

The winner will be selected among all those who left a comment on this article until the 15th of April 2012. We will then send an email to the winner – and shortly after publish the extraction here on the website.

How will we select a winner ?

On each comment, after the date, there is a number that indicates the progressive order of the comment. (See picture here below, in this case the number is “4″).

Comment Example, in this case the number is 4

So let’s say on the 15th of april there are 50 comments to this email. I will then go to random.org where I will ask the website to extract a random number between 1 and 50 (for example!). In the example below, the comment numbered #8 would be the lucky winner. Easy ?!

At www.random.org we will extract a number. If that number matches the number of your comment YOU ARE THE WINNER !

No strings attached ?

No – you really just need to leave a comment down here.

On the other side, why wouldn’t you like our facebook page anyway? You can help us spreading the word about runningshoesguru.com and at the same time will always be informed whenever we publish a new review or a buying guide or another giveaway. After all this giveaway is to celebrate reaching fan #1,000 -> you can be sure there will be more giveaways when we reach #2,000 so please help us increase this number

But I repeat: you don’t have to be a facebook fan to win.

The Airr insoles provide maximum cushioning for high-impact activities, along with medium arch support. The insole is covered on the foot side with a comfortable, durable fabric while the shoe-side is coated in a non-stick rubber base. Along the bottom of the insole rests a sturdy heel brace, which runs up the lateral length of the foot’s arch. Airr features an air-driven cushion system, with inner-workings that appear underneath the translucent blue heel cushioning. Overall, the product feels sturdy without being overly rigid—fitting within most conventional stability and cushioned running shoes.

After wearing them for two weeks, I definitely felt that the insoles lived up to their cushioning claims. Though I do not tend to run in shoes with much cushioning, I began in motion-control shoes and have used insoles in the past with varying success. The Airr provides a comfortable platform for long and short runs, and the moderate arch support provided plenty of relief without being obtrusive. The one caveat of the level of cushioning and support the model provides, however, is its size. The insoles may not fit in all shoe models, so it might be worth it to check the fit before purchasing. This is likely my only complaint about the Airr—and one that is as unavoidable as it is unlikely to affect future wearers. All in all, the SofSole Airr provided a great fit and comfort level.

• A) A very simple breathing technique
• B) Lance Armstrong’s 7 liter lung capacity
• C) Kenisha Bekele’s leg speed and kick

Just choose whatever appeals to you.

Let start with C: Leg speed is good and Bekele’s technique is excellent. But Chances are YOU would not be able to maintain leg turnover longer than 30 seconds to match Bekele’s s 100 plus rpm leg turnover. Just try that out by running at 20kmper hour: you will be out of breath shortly. The fact is we do not have the aerobic engine to drive deliver the oxygen to drive those legs for very long. Some of us have a Ferrari and others a Volkswagen engine.

Lance Armstrong

Option A : this definitely the low-cost option. To continue in the car metaphor :there are ways to make a car more efficient: the first one is to make it lighter , the second to make it more aerodynamic in frame. Whether F1 or Volkswagen, this holds for all cars: most of us could lighten up.. But the third option here is to improve the fuel efficiency of the engine in the car. You can do that by changing the tune of the engine ? Which is what this article is about?

So how about saving some fuel ?

Let’s start by seeing how much you burn! The start-off is easy ; just count you breaths while running. That is the number of steps you take on the intake and then on the out breath , f.e 2 steps in , 2 out. Then count the number of steps per minute f.e 85, and you will know your breath cycle number (bpm). In this case about 21 bpm. Does this sounds easy enough? That’s because it is.

Now, increase your speed and see what happens to the bpm. The number will go up because you respiratory rate has to match the oxygen demand of the muscles ( they need more fuel) and you will start panting ( 1 in 1 out, then up to a point where you will be out of breath).

Now Heavy panting with the emphasis on taking air in, is great, for dogs and couples too. It increases the lung expansion and breathing muscles. But in the end you are short changing yourself and you may have to stop before the finish line. Bummer.

Now to the heart of the matter: you are going to slow down your respiratory rate by applying a breathing technique. The technique is simple: prolong the exhalation and keep it in pace with the inhalation. Let’s start off with a basic 1-2 relation: 2 steps in 6 breathe out. Emphasize the out breath by pulling the abdominals back to your spine, breathe in quickly by expanding your belly first. You can breathe through either mouth or nose.

Just count 1,2, 3,4 in the out breath and if you want, hiss ( hissing is done by making your mouth opening smaller, thereby slowing down the Co2 release: shh, shh, shh, shh)

If you have done some yoga or pranayama breathing before you may recognize this technique , f.e with nasal breathing through one nostril : 4 counts in and 8 out, 6 in 12 out etc. The effect of this technique is that the oxygen is delivered slower to the blood and the brain. Making you calmer, and ready for deep meditation.

Slower breathing is definitely something many world leaders could do more of. The application of this breathing pattern to your running gives the same effect. Initially you are likely to experience some discomfort: lightheadedness, dizziness or slight nausea. Now DON’T STOP. JUST SLOW DOWN , to a walk if necessary, and then start jogging again. HOLD THE PATTERN, Soon you will be able to hold a comfortable pace with fewer breaths per minute. You will feel relaxed and a little high from the hypoxic effects of the oxygen shortage. Don’t worry about the speed you are running at, enjoy the ride.

Now practice this for a while (3-4 weeks) and your engine ( the lungs and the heart) will start to adapt. : your heart rate will drop at the same sustainable speed, in some case by as much as about 10-15 beats per minute, as your breath cycles per minute decrease to about 12-15. When this occurs you are ready to run faster, and play around with the number of breaths per minute ( 3-6, 2-4 etc) you can also increase your rpm to 90 steps or more ,to challenge yourself while you maintain the same breathing pattern.

Your maximum aerobic pace will increase and you will become a faster runner at your previous threshold. And you will have practiced a valuable technique to calm you down while you run. In fact , you can apply it to your cycling as well, or practice when attending a boring work meeting, or while procastinating in your car in traffic etc. The options are many and you will improve your running while you practice.

Just breathe!