by Mollie Millington | Sep 20, 2017 | outdoors, running, sponsored post, technology
Some people love running on trails, and others in the mountains. Unfortunately, if you live in a big city, such as London, there typically aren’t many of either to explore. Runners just need to think outside the box and see where their feet take them. Who needs the same old boring route when there are so many places to explore?
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Suunto Spartan Trainer wrist heart rate monitor watch in Ocean |
For example, if you prefer to run in the mountains, check out Box Hill in Surrey. Normally, I only think of using this hill for cycling but I took part in the Salomon Sunset Series over the summer here and it was one of the toughest races I have ever done. Everybody walked during this race at some point. The views were spectacular each time you reached a crest and the unpredictable tree roots along the paths kept us on our toes. For hill reps a little bit closer to London, Primrose Hill, Greenwich Park, and the stairs near the Duke of York Column (off of The Mall) are all places to work your body to the max. For those who don’t know, hill reps are just like they sound- you run up a hill several times. These are great for building speed and/or strength depending on how long each repetition is. Hills force your form to change (get those knees up!) and the intensity is affected by the gradient. If you are a beginner and want to give hill reps a try, start with a comfortable 20 minute warm up run to the bottom of a hill. Run up the hill for one minute and remember where you stop. Walk back down the hill to your starting point as a recovery. Run back up to your finish point five more times with a walking recovery back to the start. Finish with a five minute cool down run to help bring the heart rate down.
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Headed to the track in Victoria Park |
If you prefer something flat and fast but outdoors, there is an outdoor track in Victoria Park that is free. You can also try The Mall when the roads are closed (to avoid tourists on the pavement) or the north side of the Thames along Victoria Embankment. These will give you the chance to work on your speed without having to dodge too many traffic lights. If you prefer a traditional track, here is a list of London’s Athletics tracks.
London is a concrete city, meaning proper trails are hard to come by. If you hit the outskirts of town, such as Epping Forest or Richmond Park, you might find something with trees and dirt paths to satiate you for a while. I would also suggest the Regent’s Canal tow path as a substitute for trails because the surface often changes and you will forever have to be dodging others along the way. It can get quite crowded when the weather is nice or during commuting time.
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Note that Ocean matches OPI polish in ‘This cost me a mint’ |
How are you going to track of all of these expeditions? The new Suunto Spartan Trainer watch is the perfect tool for heart rate monitoring, and not just while running. There are 80 different sport modes pre-installed and will last for 10 hours of continuous activity on one battery charge. It has GPS too, which will measure your speed, pace, distance, and altitude in real time while running, cycling and swimming. The coolest thing is a ‘breadcrumb view’ which makes it easy to discover new routes but also find your way home again. A new software upgrade that is now available will also monitor your sleep patterns to ensure you are getting your recovery right.
Monitoring your heart rate and logging training sessions on Strava will help you push your training in the right direction to succeed at your goals. You can see your abilities improve over time with an increase in pace and reduction of heart rate over similar routes. The GPS data can be used to create a heat map on Strava to see where you run the most and how much space you have left to explore in London. Greater London encompasses 1572 square kilmeters (607 square miles). I bet there are a few streets and alleyways left for you to discover so get out there and push the city limits. If you find an amazing hidden gem, leave a comment below.
This post was sponsored by Suunto.
by Mollie Millington | Sep 18, 2017 | product review, running
You probably have heard lately how I am struggling with my running. My Achilles are angry with me, developing pain during and after runs. When I stand up to walk, I usually waddle for a few minutes until I loosen up a bit. I usually blame it on my age, but as a scientist, I am always willing to learn more.
The guys from Function360 invited me in for a gait analysis to look more closely at how my body moves. I was really interested to see what they observed as I had a gait analysis done in Berlin 2016 at the marathon expo, which said I was a ‘perfect runner’. Then in the spring, I visited the Saucony Stride Lab and they made some suggestions on which shoes I would run well in. These two sessions monitored my movement on a treadmill. Function360 has a different trick up its sleeve.
Their office is conveniently located within walking distance of Moorgate and Liverpool Street Stations in Central London. I brought a sporty set of clothes with me and my running shoes as I assumed my gait assessment would involve some running on a treadmill, as I had mentioned above. Imagine my surprise when I learned my analysis would involve standing still and then on one foot with my eyes closed. There was some walking too (about 50 laps of the exam room) but I didn’t even break a sweat. Their gait analysis can fit in to anyone’s day in the office without needing a shower afterwards.
I met with Mike, an ex-rugby player turned personal trainer who is working towards a masters degree in physiotherapy (he is also Irish and really tall). He was very friendly during our meeting and made me feel at home in the exam room by explaining to me what I had to do while also asking me about my training and injury history. My measurements were taken on a Sensor Medic mat which feeds into Free Step program. All the raw data is captured in real time, so Mike was able to explain a few things about my readings as we went along, such as where I put the most of my body weight when I stand (interestingly, my left heel which was where most of my Achilles pain was that day). The entire appointment took less than an hour.
After I left, Mike went away to create a report for me within which he summarized the major points of my strengths and weaknesses based on the data collected. The report also recommended what could be done to correct imbalances, such as custom insoles to help with my posture and pain.
The insoles are definitely an investment (starting at £200+) but will last for 10 years. These are made from the scans so no further appointments are needed for a fitting. Their custom design takes into account injury history and which sports they will be used for. The material used and the type of insoles (full length or 3/4 length) are chosen based on customer preference and intended use.
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My dynamic results after pacing back and forth a million times |
The report was sent to me by email and it fairly technical in the summary. The highlights were:
- Static: The centre of pressure of the left (L) and right (R) leg are not on the same line. The L leg’s centre of gravity is backwards and the R leg centre of gravity is forwards with respect to the body centre of gravity
- Stability: Postural sway is almost double the normal value in a double leg stance (eyes open and closed), indicating pelvic instability and weak hip stabilisers
- Dynamic: There is reverse gait on the R foot (I go back on myself after the toe off phase, increasing chance of overloading and further wear and tear). There are elements of uneven gait which needs to be corrected to enhance my performance and reduce risk of injury. The structural imbalance in the rear of the R foot and the collapsing of the arch in the L foot need to be corrected/supported with the use of insoles.
My suggested rehabilitation plan includes:
- Glute activation in closed chain, bilateral and unilateral exercises, gradually progressing and increasing loading
- Balance/proprioception to increase stability at ankle, knees and hips
- Opening up the hip flexors and adductors to allow glutes to activate more.
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Sway test results with eyes opened and closed |
You might want to know what happens after the analysis is done. Me too, so I talked to Mike about what the results meant and what I need to do next. His answers are in italics.
How ‘normal’ are my results? Do most people have an imbalance or just the clientele you attract?
Yes, most people have imbalances and can live with them with no problem. The importance of addressing these imbalances is heightened in active people (athletes etc). Many people live with imbalances and are totally fine, but when you are impacting the joints on unstable joints or muscles with imbalances this is where the problem lies because damage will occur.
Your results are not abnormal, they are normal imbalances, but your activity levels and injury presentation suggest that addressing these imbalances is important.
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Trying to stand on one foot with eyes shut |
In terms of correcting problems, do clients come in once a week for an hour? Do they have ‘homework’ to do? How long does ‘rehab’ usually take?
Correcting the ‘problems’ depends solely on the patient. What we do is identify where the work is required, we then give you the option of working with us weekly or every other week on your specialised rehabilitation, constantly progressing the program, or you may choose to come in every few weeks for a reassessment and update of the program whilst carrying out the prescribed program alone at home. It is usually quicker when the exercises are carried out with a therapists present, because they are monitoring form/technique and also progressing the movements more frequently.
The duration of rehabilitation varies. We can help you to progress as much as you like, and performance progression is endless. Our initial goal would be to target the obvious imbalances, reduce your injury risk and optimise your performance at the basic level. Moving forward we can do more sports specific rehab with you, and this can be progressed as much as you would like it to be.
In my case, what will happen to my gait and body pains if I decide not to take on board your recommendation? Or just do insoles or rehab, not both?
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I am not very good at it |
This is difficult to answer. Running and impacting the body with imbalances causes pain/injury/damage, but the presentation is different with everybody. To us, the rehab is the most important phase of the process because building strength to support your sport is greatly important.
The insoles will provide foundations for your strength to be built on, and provide stability to the structural imbalances that rehab does not address (arch collapse, ankle rolling etc).
Why don’t you have runners run during the gait analysis? Does their gait not change?
The gait pattern with walking provides enough information for us. The imbalances found on the analysis would be heightened in the running cycle.
Does ‘reverse gait’ on right foot mean I am a heel-striker?
No, reverse gait means that you are going back on yourself (usually due to joint instability), so after your toe off phase you go back onto your foot, essentially slowing you down.
Will the rehab exercises make me any faster? I don’t think genetically/anatomically my body is designed to be springy.
The rehab will definitely make you faster. Your muscles drive your running, if you have imbalances in the muscles that are propelling you forward, you are not running at your maximum potential. If you fine tune those muscles to propel yourself forward without hindrance you will run faster. The insoles will also help with this.
If you stabilise the pelvis through rehab, work on single leg stability and balance to increase ankle stability and then reinforce these progressions with a solid landing through insoles you will definitely run faster and be at less risk of injury.
Well, what am I going to do next? With my life goal to qualify for the Boston Marathon in 2019, it makes sense that I start to work on my balancing my imbalances. I will try anything that will get me faster. Track was making a difference to my speed but I know that strength training will help too. Having knowledgeable coaching will make a big difference too. My next step will be to get back in touch with Function360 and see how we can move forward. I will keep you posted on what actions we decide to take. #BQorBust
Thank you to Function360 for the complimentary gait analysis. All opinions and imbalances are honest and my own.
by thinkmarsh | Sep 13, 2017 | eating, exercise, family, outdoors, relax, running, self care
Of course, different strokes for different folks but I had an awesome weekend and think you should too. Here are my tips. Let me know which ones you try and how it goes.
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Burgess Park fishing late |
- Be a parkrun tourist- Due to my next tip, I needed to be in Elephant and Castle mid-Saturday morning. I started looking at different parkruns and found Burgess Park run would be closest to where I needed to be. After a quick shout on Facebook, I had a few friends meeting me there. The bonus was that a few other friends from track happened to be there and it was perfect running weather (sunny, cool, with a slight breeze). The course is flat and pretty with a fishing lake, open lawns, and wildflower gardens. They even had orange pieces at the finish. I was #224 and pleased with my sub-30 time. After saying goodbye to everyone, I put my Osprey rucksack on and ran another 5K towards my marathon training.
- Attend an instructional weight lifting session- I was lucky enough to be invited by Vlique to attend a Girls Who Lift session at One2One fitness studio near Elephant and Castle. Although I am a certified personal trainer, I don’t have any clients right now nor do I belong to a gym. It was great to have Anna review proper technique of cleans, squats, dead lifts, and pull ups. An added bonus was that Sabine from My Life My Challenges was there too. I hadn’t seen her in ages so it was great to catch up.
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Working on my clean but I am fatigued from running 10K |
- Hit up an activewear sale- Lululemon leggings are my gold standard in terms of quality and fit. However, they are also a big investment. Sabine knew about a sample sale, which we spent a lot of time and money at.
- Have a delicious milkshake with a good friend- Maple syrup, Jack Daniel’s and vanilla ice cream. Need I say more?
- Go on a date with your partner- Sunday was our 7th wedding anniversary. We went to Luppolo in Wanstead as it is one of our favorites. We always order the same thing.
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Goat’s cheese, red onions, olives pizza |
- Sleep in and then go for a run- Don’t set your alarm. When I woke up, I had a rough idea that I wanted to run another 10K. I added in a stop at Rinkoff Bakery for some crodoughs, I mean to add in a mile, too.
- Eat an outdoor brunch in Victoria Park- Yes, more eating. Are you seeing a theme yet? I met James and Oldland at a cafe for yummy food in the brisk air. The sun went behind the clouds but that didn’t matter as I ate a big plate of veg, egg, and halloumi while James had banana praline pancakes.
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More eating! |
- Make your dog a cake- Not only was it our anniversary, it was also Oldand’s 3rd adoptiversary on Monday. I found a dog-friendly cake recipe online. After Oldland licked all the Greek yogurt icing off of the cake, he swallowed the cake in two bites.
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Liking the plate |
- Watch Outlander- The 3rd series (“season” in America) started and I cannot wait to see how they adapted Voyager.
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I was lucky to see Outlander on Thursday night as a sneak preview 🙂 |
If you have any suggestions on what I sure try this weekend, leave a comment below and let me know.
Thanks to Vlique for the complimentary experience. All opinions are honest and my own.
by Mollie Millington | Sep 13, 2017 | eating, exercise, family, outdoors, relax, running, self care
Of course, different strokes for different folks but I had an awesome weekend and think you should too. Here are my tips. Let me know which ones you try and how it goes.
|
Burgess Park fishing late |
- Be a parkrun tourist- Due to my next tip, I needed to be in Elephant and Castle mid-Saturday morning. I started looking at different parkruns and found Burgess Park run would be closest to where I needed to be. After a quick shout on Facebook, I had a few friends meeting me there. The bonus was that a few other friends from track happened to be there and it was perfect running weather (sunny, cool, with a slight breeze). The course is flat and pretty with a fishing lake, open lawns, and wildflower gardens. They even had orange pieces at the finish. I was #224 and pleased with my sub-30 time. After saying goodbye to everyone, I put my Osprey rucksack on and ran another 5K towards my marathon training.
- Attend an instructional weight lifting session- I was lucky enough to be invited by Vlique to attend a Girls Who Lift session at One2One fitness studio near Elephant and Castle. Although I am a certified personal trainer, I don’t have any clients right now nor do I belong to a gym. It was great to have Anna review proper technique of cleans, squats, dead lifts, and pull ups. An added bonus was that Sabine from My Life My Challenges was there too. I hadn’t seen her in ages so it was great to catch up.
|
Working on my clean but I am fatigued from running 10K |
- Hit up an activewear sale- Lululemon leggings are my gold standard in terms of quality and fit. However, they are also a big investment. Sabine knew about a sample sale, which we spent a lot of time and money at.
- Have a delicious milkshake with a good friend- Maple syrup, Jack Daniel’s and vanilla ice cream. Need I say more?
- Go on a date with your partner- Sunday was our 7th wedding anniversary. We went to Luppolo in Wanstead as it is one of our favorites. We always order the same thing.
|
Goat’s cheese, red onions, olives pizza |
- Sleep in and then go for a run- Don’t set your alarm. When I woke up, I had a rough idea that I wanted to run another 10K. I added in a stop at Rinkoff Bakery for some crodoughs, I mean to add in a mile, too.
- Eat an outdoor brunch in Victoria Park- Yes, more eating. Are you seeing a theme yet? I met James and Oldland at a cafe for yummy food in the brisk air. The sun went behind the clouds but that didn’t matter as I ate a big plate of veg, egg, and halloumi while James had banana praline pancakes.
|
More eating! |
- Make your dog a cake- Not only was it our anniversary, it was also Oldand’s 3rd adoptiversary on Monday. I found a dog-friendly cake recipe online. After Oldland licked all the Greek yogurt icing off of the cake, he swallowed the cake in two bites.
|
Liking the plate |
- Watch Outlander- The 3rd series (“season” in America) started and I cannot wait to see how they adapted Voyager.
|
I was lucky to see Outlander on Thursday night as a sneak preview 🙂 |
If you have any suggestions on what I sure try this weekend, leave a comment below and let me know.
Thanks to Vlique for the complimentary experience. All opinions are honest and my own.
by Mollie Millington | Sep 11, 2017 | fashion, product review, running, shoes
One of the great things about being a fitness blogger is the opportunity to try new products. This year, I was extremely lucky and received a few pairs of trainers (sneakers, for you Americans). Before the London Marathon, I was hesitant to try any new pairs of shoes before the race (#1 rule- never try anything new). After the marathon, I continued to attend track sessions with Advent Running and started incorporating more strength training in.
My last six pairs of running shoes have been Asics Nimbus 15’s and I am petrified of what to do when my last pair wear out. Good trainers can cost £100+ so there is a big financial risk and, of course, a possible injury risk. With a long-term history of Achilles tendinitis and more recently plantar fasciitis, I am always worried that changing shoes will cause me problems again.
Last year, in true American fashion, I met a Hoka One One rep on the Tube last year and discussed becoming an ambassador with him. I had heard good things about Hoka One One as they are very cushioned. Originally designed for ultra runners, the unique thick sole provided more protection than other shoes at the time. I was hoping the extra padding would give me a bit more bounce (rather than relying on my Achilles) and protect my joints with each step I take (yes, I am a heel-striker). The rep sent me a pair of Clifton 2’s to try out. Here is info about the Clifton 2’s for you shoe geeks out there:
Clifton 2
Weight- 203g
Where to wear them- Road (Hoka One One claims that there running shoes have 50% more cushioning that standard running shoes).
Preferred ride- Plush
Type of runner- Neutral
Drop- 5mm offset (24mm forefoot, 29mm heel)
Insides- 3mm Ortholite insole
It took a while to adjust to the shoes because they were elevated (due to thick insole). I took a few days to gradually break them in and get used to the motion of the shoe. It felt like I was rocking forward. I wore them to track, on local runs, and the Women’s Running Magazine 10K in Milton Keynes. They were comfortable enough that I started to wear them to work too (which I normally don’t do with my running shoes in order to save the miles for my marathon training). However, I was still stiff the day after runs. With a few pairs of Nimbus 15’s in my closet, I probably didn’t give the Clifton 2’s as much time to adjust to as I should of, but I was worried about aggravating my injuries.
This spring, Hoka One One sent me a snazzy pair of Hupanas. When I first looked at them, I could see the insoles were not as thick as the Clifton 2s. They seemed comfortable when I put them on for the photos. Here are their stats:
Hupana
179g
Road
Responsive
Neutral
5mm offset (19mm forefoot, 24mm heel)
Molded Ortholite sockliner
|
Top view of the Hupana |
Sadly, I have yet to run in the Hupanas. After the London Marathon though, my Achilles have gotten progressively worse. I took most of June and all of July off from running in the hopes that they would heal. But they never did. At the end of July, the osteopath diagnosed me with Achilles tendinopathy, rather than tendinitis (I am not too sure how they are different), and prescribed eccentric exercises to help me heal. It was a 12 week program but I only had 8 weeks until Chicago Marathon when I started.
When I tried on the Hupanas on for the photos, they were really comfy. I think that they are urban-sleek too, meaning you could wear them for day-to-day casual.
|
Huspana on top and Cliften 2’s on the bottom |
|
I really like the aesthetic design of this shoe. |
As I can’t tell you much about how the shoe feels when you run in them, I can try to explain what an offset or ‘drop’ is. I have heard this term from many of my running friends who take running much more seriously than I do. They know about running shoes like my dad knows about cars. Make, models, specifications, and availability. I am trying to learn what I can from these experienced runners so I can find the next pair of shoes that will allow me to run pain-free.
I spoke with a friend and fellow blogger, Steve Skinner, who works at The Running Works in London to learn more about these terms. He explained the offset/drop is the difference between heel height and forefoot height. If the offset is zero, the heel and the ball of the forefoot would be at exactly the same height off the ground. He added “The weight of a shoe is less important for someone running 5k a few times a week to stay healthy compared to someone racing regularly. However, if you are an efficient runner and light on your feet you might not need a huge amount of cushioning and/or support. A lightweight pair could be more comfortable and help you to run more efficiently/quicker.” You can tell from the stats above that the Clifton 2 has a 1/2 cm thicker sole than the Hupanas. This info is useful for people who have joint pain, run long distances, or prefer sprints on the track.
Steve made a good point saying if you have comfortable shoes to run in, you will want to run more. He recommends that every runner have a gait analysis to help you understand how you run and what you need in a shoe. With your perfect match, you can run more efficiently too.
|
Another view to compare the insoles |
As the saying goes, ‘give a girl the right pair of shoes, and she can conquer the world.’ That is what I am hoping for with my next pair of running shoes. After I complete the
Chicago Marathon next month, I will be half way through my
World Marathon Major quest and ready for more.
If you have run in a the Hupanas, let me know in the comments below how they felt. As soon as I can, I will update this post too.
by thinkmarsh | Sep 11, 2017 | fashion, product review, running, shoes
One of the great things about being a fitness blogger is the opportunity to try new products. This year, I was extremely lucky and received a few pairs of trainers (sneakers, for you Americans). Before the London Marathon, I was hesitant to try any new pairs of shoes before the race (#1 rule- never try anything new). After the marathon, I continued to attend track sessions with Advent Running and started incorporating more strength training in.
My last six pairs of running shoes have been Asics Nimbus 15’s and I am petrified of what to do when my last pair wear out. Good trainers can cost £100+ so there is a big financial risk and, of course, a possible injury risk. With a long-term history of Achilles tendinitis and more recently plantar fasciitis, I am always worried that changing shoes will cause me problems again.
Last year, in true American fashion, I met a Hoka One One rep on the Tube last year and discussed becoming an ambassador with him. I had heard good things about Hoka One One as they are very cushioned. Originally designed for ultra runners, the unique thick sole provided more protection than other shoes at the time. I was hoping the extra padding would give me a bit more bounce (rather than relying on my Achilles) and protect my joints with each step I take (yes, I am a heel-striker). The rep sent me a pair of Clifton 2’s to try out. Here is info about the Clifton 2’s for you shoe geeks out there:
Clifton 2
Weight- 203g
Where to wear them- Road (Hoka One One claims that there running shoes have 50% more cushioning that standard running shoes).
Preferred ride- Plush
Type of runner- Neutral
Drop- 5mm offset (24mm forefoot, 29mm heel)
Insides- 3mm Ortholite insole
It took a while to adjust to the shoes because they were elevated (due to thick insole). I took a few days to gradually break them in and get used to the motion of the shoe. It felt like I was rocking forward. I wore them to track, on local runs, and the Women’s Running Magazine 10K in Milton Keynes. They were comfortable enough that I started to wear them to work too (which I normally don’t do with my running shoes in order to save the miles for my marathon training). However, I was still stiff the day after runs. With a few pairs of Nimbus 15’s in my closet, I probably didn’t give the Clifton 2’s as much time to adjust to as I should of, but I was worried about aggravating my injuries.
This spring, Hoka One One sent me a snazzy pair of Hupanas. When I first looked at them, I could see the insoles were not as thick as the Clifton 2s. They seemed comfortable when I put them on for the photos. Here are their stats:
Hupana
179g
Road
Responsive
Neutral
5mm offset (19mm forefoot, 24mm heel)
Molded Ortholite sockliner
|
Top view of the Hupana |
Sadly, I have yet to run in the Hupanas. After the London Marathon though, my Achilles have gotten progressively worse. I took most of June and all of July off from running in the hopes that they would heal. But they never did. At the end of July, the osteopath diagnosed me with Achilles tendinopathy, rather than tendinitis (I am not too sure how they are different), and prescribed eccentric exercises to help me heal. It was a 12 week program but I only had 8 weeks until Chicago Marathon when I started.
When I tried on the Hupanas on for the photos, they were really comfy. I think that they are urban-sleek too, meaning you could wear them for day-to-day casual.
|
Huspana on top and Cliften 2’s on the bottom |
|
I really like the aesthetic design of this shoe. |
As I can’t tell you much about how the shoe feels when you run in them, I can try to explain what an offset or ‘drop’ is. I have heard this term from many of my running friends who take running much more seriously than I do. They know about running shoes like my dad knows about cars. Make, models, specifications, and availability. I am trying to learn what I can from these experienced runners so I can find the next pair of shoes that will allow me to run pain-free.
I spoke with a friend and fellow blogger, Steve Skinner, who works at The Running Works in London to learn more about these terms. He explained the offset/drop is the difference between heel height and forefoot height. If the offset is zero, the heel and the ball of the forefoot would be at exactly the same height off the ground. He added “The weight of a shoe is less important for someone running 5k a few times a week to stay healthy compared to someone racing regularly. However, if you are an efficient runner and light on your feet you might not need a huge amount of cushioning and/or support. A lightweight pair could be more comfortable and help you to run more efficiently/quicker.” You can tell from the stats above that the Clifton 2 has a 1/2 cm thicker sole than the Hupanas. This info is useful for people who have joint pain, run long distances, or prefer sprints on the track.
Steve made a good point saying if you have comfortable shoes to run in, you will want to run more. He recommends that every runner have a gait analysis to help you understand how you run and what you need in a shoe. With your perfect match, you can run more efficiently too.
|
Another view to compare the insoles |
As the saying goes, ‘give a girl the right pair of shoes, and she can conquer the world.’ That is what I am hoping for with my next pair of running shoes. After I complete the
Chicago Marathon next month, I will be half way through my
World Marathon Major quest and ready for more.
If you have run in a the Hupanas, let me know in the comments below how they felt. As soon as I can, I will update this post too.
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