Are you passionate about running? Whether you're an experienced endurance enthusiast or just starting your running journey, there's always something new to discover and learn. In this comprehensive blog post, I’ve brought together the wisdom, tips, and inspiration from a series of videos that I have shared about running shoes.. Get ready to elevate your running game and find the motivation you need to reach new heights in your running journey. Choosing the Right Running Shoes: Your Foundation for Success One of the fundamental questions I tackled this week was, "How do I know what running shoes I need?" Your choice of running shoes can make a world of difference in your performance and comfort. I delved into the factors that matter most: your running style, foot type, terrain, and even the importance of gait analysis. Terrain is quite a straightforward one - they even make trail-specific running shoes and you can easily come across these in any running shop or online running store. Running style is something that will change with your running, especially if you’re into ultra endurance running. Fatigue and muscle soreness will change the way you run so I wouldn’t get too bogged down in the biomechanics of your running gait. Yes, it might be good to get a gait analysis at a running store, or you could even record yourself running with the many apps now available for your phone to help you do this. But, I would always go off feel. If a pair of shoes feel right, your body knows it, runs feel effortless, you’re gliding along, and fatigue is nowhere in sight. Keep your mind tuned to be aware of this and you won’t go wrong. Foot type can have an impact on your shoes and cushioned shoes, pronation support, and stability shoes can all play a part. But again, most of all your shoes need to be comfortable and they need to carry you to your goal, so experimenting with different shoes can be a good thing when you’re starting out. I’ll say it again here…don’t get bogged down by biomechanics! Remember, finding the perfect fit and comfort is the key to unlocking your full potential. The Power of Shoe Rotation: Your Secret to Long-Lasting Comfort Running a hundred miles a week can put a lot of stress on your feet and legs. That's where the power of shoe rotation comes into play. Rotating your shoes can distribute the impact across different pairs of shoes and can lead to a more comfortable and enjoyable running experience. I even keep all pies of shoes that have moulded to the shape of my feet. They’re comfortable and they work well on easier recovery runs when my legs and/or feet are sore. If your shoes are a continuation of your legs, it’s like refreshing them every day when you rotate your shoes. Like a car having a different set of tyres every day, they’ll last a lot longer, and the car (your body) will run better. It's not just about style; it's about comfort and consistency to keep you running strong. Unveiling the Best Running Shoes for Your 5K Personal Best For those looking to conquer their 5K personal best, I’ve got you covered. I’ve dived into the science of selecting shoes that help you achieve your speed goals. From lightweight designs to responsiveness and grip, there are key factors that play a role in improving your performance over shorter distances. Of course, the Nike Vaporfly have revolutionized running with their carbon plate technology. And this type of shoe is now a necessity if you’re looking to run fast. I tried this shoe myself in the early days and was surprised by the extra benefit the carbon plate gives your performance. But now, I feel that these shoes may be out of the price range of a lot of entry level runners, and runners like me who log a lot of miles and burn their shoes out quickly. That’s why I’ve made the switch to the Hoka Carbon X range. I’ve set 5k PBs, half marathon PBs, 40 mile PBs, and even a new Welsh 100 km record in these shoes. They use the same carbon plate technology, are more affordable, and are made for ultras so they last longer! So, you might not be asking; “what does should I buy to run a 5K personal best?” Well, not all shoes work for everyone and its about finding the one that works best for you. I’d start by looking for a light carbon plated shoe and see how it works for you. If it doesn’t work, try another. Like anything in running and in life, it’s a continually process of improvement and refinement. Trail Running: Embrace the Adventure and Conquer New Challenges Venturing off-road adds a new dimension to your running journey. In trail running, the terrain challenges you in unique ways and the shoes you wear are important in making sure you dominate your runs. I have always been a big fan of the Hoka Speedgoat. I ran my first ultra in them, my first 100 mile run in them, and logged hundreds of miles in these shoes. But after a recent race in France where I had my ass kicked by the trails, I decided it was time for a change. I’ve transitioned to the Salomon Pulsar Trail 2 Pro. They’re light, have great grip on loose terrain, and even have a plate in the sole to help with propulsion. So far, they really have added some speed on the trails. So, embrace the adventure, conquer the trails, and experience the thrill of a different kind of run. Experiment with different shoes, don’t get stuck on one type until you’re satisfied that it brings the best out of your running. The Art of Barefoot Running: A Personal Journey Have you ever considered the art of barefoot running? I have some personal experience of this unique running approach. It was first thought that barefoot running encouraged a more natural and economical stride. But that’s not the reason I have it a go. I actually tried minimalist shoes which are shoes with a very thin sole to replicate running barefoot but without the risk of stepping on dog poop or broken glass. I used a pair of adidas shoes, but you might remember the Nike Free range. I tried minimalist running because I heard that Mo Farah was using it to prepare for a marathon. I wasn’t too concerned about improving my running form and footstrike but more about getting used to running with painful feet as this was something that had hit me in a few marathons up to that point - this was in a time before light, cushioned shoes with carbon plates, when thin, light shoes were the weapon of choice for running a PB. I started small with 10 mins twice a week and gradually increased this to 30 mins twice a week. The pace didn’t matter, it was all about mental training and getting used to blocking that pain out of my feet. I’d recommend it for anyone looking to add an extra dimension to their game. But I’d definitely stay away from completely barefoot running as there are more risks than benefits, especially when you can use a minimalist shoe and get the same benefit. The Importance of Consistency and Comfort in Running Consistency and comfort are key allies in your running journey. Your trusty, well-worn shoes might not be the latest fashion, but they have molded to your feet and provide the comfort you need, especially on recovery runs. Remember, it's about embracing what works for you and staying focused on the joy of running. One thing I have learned about running shoes in my 13+ years running is that if you find a pair of shoes that works for you, stock up. Buy 3, 4, or 5 pairs because the technology and designs change that often you might not be able to get hold of them again. Embrace what works and stick with it until it doesn’t anymore, or something else offers a big enough advantage to be worth trying. Answers to Your Commonly Asked Questions Throughout the week, in a series of short videos, I addressed common questions like, "How do I know what running shoes I need?" and "Is there a difference between running shoes?" By delving into these questions and sharing my insights, I hope I have provided clarity and guidance for runners of all levels. Your Running Journey Starts Here Whether you're chasing a personal best, exploring the trails, or simply enjoying the freedom of a good run, your journey is unique and inspiring. From selecting the right shoes to embracing new challenges, my week-long exploration has been about empowering you to reach new heights in your running journey. Keep the passion alive, stay motivated, and remember that every stride takes you one step closer to your goals. So lace up those shoes, hit the trails, roads, track, or treadmill, and keep running strong. Your journey has just begun! *(Don't forget to check out our YouTube channel for the full videos and subscribe for more insights and inspiration!)*
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