Shoe Review: Nike Free Run+

I first purchased a pair of  Nike's Free Run+ running shoes last November.  I have since worn them out training for my first Marathon (approximately 450 miles).  I wanted to wait until I ran these shoes into the ground before writing a review.  Below I have provided some pros, cons, and my final verdict:


Pros:  Plain and simple, these shoes are lightweight and comfortable (weighs approximately 8.8 oz.).  Prior to trying this shoe, I was unable to wear Nike's shoes because of the narrow shoe width, but the large toe box on these shoes is wonderful for runners with wide feet.  Also, the sole is very flexible due to the Nike Free sipes technology.  This shoe is great if you are looking to transition from a traditional running shoe to a "barefoot" running shoe.  I use the word transition, because contrary to what some believe this is not a true "barefoot" running shoe.  Nike's Free Run+ still has a 7 mm heel-to-toe drop in comparison to Merrell's "barefoot" shoes, which have a 0 mm heel-to-toe drop.  Also, this shoe is well designed to help you build your all important, yet under-trained stabilizing muscles.  Note:  You will feel this after your first few runs.

Cons:  As I said earlier, if you aren't prepared to work the stabilizing muscles in your legs (and feet) don't buy these shoes.  I understood this prior to buying the shoes, but I can understand how an unsuspecting, beginning runner may be surprised by this.  Also, please beware if you are the adventurous type.  These shoes are best for running on the pavement due to the Nike Free sipes technology, which allows rocks and debris to get caught on the bottom of your shoe.  This can get annoying very quickly if you are running on a dirt road.  

Final Verdict:  In my opinion, the pros (especially the comfort level) far outweigh the cons.  In fact, I just ordered a pair of Nike's new Free Run+ 2 for my upcoming Marathon and Summer training.  Some people recommend using these to compliment your everyday running shoes and help strengthen your stabilizing muscles, but I prefer to use these as my everyday running shoes.  To each his own.  Do you own a pair of Nike's Free Run+ running shoes?  If so, what do you think?      
  

My Nike Free Run+ Running Shoes!

Closeup of the Nike Free Sipes Technology

Spring Fever

As the weather starts to warm up and the world begins to thaw out, I am getting Spring fever. All I want to do is enjoy the great outdoors.  We have had an abnormally cold winter in Alabama making it difficult to stay motivated to maintain a regular training schedule.  Fortunately, I was able to push on, but no one is happier to see Spring than me.  Below are some pictures from my bike ride last Sunday.  The weather was pleasant and the scenery was beautiful reminding me of one of my favorite quotes by Anne Bradstreet, "If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome."  As the first day of March nears, take a moment to think about this quote and the meaning behind it.  Better yet, why don't you go for a run or a bike ride while you do your thinking.  I would love to hear your favorite Sping quotes and/or poems.

How I Incorporate the Treadmill Into My Training

I am in no way a personal trainer or a running coach, but I do have an opinion on how treadmills should be used to compliment your training.  Notice that I said compliment your training.  All too often, runners opt to run on the treadmill as opposed to walking out the front door and experiencing the joys of running outside.

Picture was found via google search at http://www.waggintailsdogtraining.com/RWing.htm



I use the treadmill for targeted speed workouts and as a tool to encourage negative splits.  Many times when I run outside, I unintentionally start out too fast and begin to fade as the run progresses.  Thus creating positive splits, which make it difficult to maintain my desired pace.  With the treadmill, I can force myself to start out at a reasonable pace and gradually improve that pace as the run progresses.  After just two months of occassional training sessions on the treadmill, I can already tell a difference in my ability to set and maintain an attainable pace on my various training runs.  The big question is will this carryover to race day, or will the adrenaline get the better of me?   

I avoid using the treadmill for my long runs.  In fact, I can't imagine running in place for more than an hour.  I love running, but that sounds miserable.  Plus, despite improved technology there is no way to truly replicate race conditions and various, changing terrains on a treadmill.  Hopefully this post will give you some ideas on how to better utilize your time on the treadmill, while at the same time encourage you to brave the elements and go for a "real" run.  How do you use the treadmill to compliment your training?  Do you prefer to run indoors on the treadmill or outside?  Why?  I look forward to hearing your answers.  Enjoy the journey!

Summer Workout Ideas and Fitness Tips

Sorry I haven't posted in a few weeks.  Going forward, I will post regularly and use Twitter to provide daily inspiration to my followers.  That being said, this post is intended to encourage you to take advantage of the Summer sun.  Summer is the perfect opportunity to have fun working on your fitness.  Unlike the Winter, you don't have to worry about frostbite when you go for a run or bike ride.  Also, there are many alternative workouts that fall outside the realm of "typical" workouts.  Below, I have included three of my favorite Summer workouts.  Check them out and please comment on your favorite Summer fitness tips or alternative workouts.  Have a great Monday and get out there and enjoy the Summer sun!!!

1. Wakeboarding/Skiing-  Spend a day on the lake wakeboarding or skiing, and you will see why this is such a great workout.  You will use muscles that you didn't even know existed.  Give it a shot and prepare to be sore!!

2. Kayaking-  If you have ever used a rowing machine, you will know why this is such a great workout.  Unlike an indoor rowing machine, kayaking forces you to use many core muscles as well as the traditional rowing muscles.  Row, row, row your kayak gently down the stream this Summer!!

3. Yard Work-  I can hear people right now saying, "I don't have time to go wakeboarding or kayaking."  Well guess what, you can get a great workout in doing yard work.  Yard work is a great way to get a workout and finish your to-do list.  It may not sound fun, but it is extremely rewarding to sit outside on the patio or front porch and admire your hard work, so I encourage you to knock out that to-do list and burn some calories at the same time. 

I hope that you find this to be of interest, and I look forward to hearing about your favorite Summer workouts and fitness tips.  Please remember that this blog is for entertainment purposes only, and I am not a physician or personal trainer.  I say this as a disclaimer, because it is best that you consult your physician prior to beginning or trying any type of new workout/physical activity.  Check out this great 4th of July picture and enjoy the journey!!

Thank you to all the men and women that have fought and are fighting for our freedom!!

Change of Scenery

Do you run the same route everyday, or do the same workout routine on a continual basis?  Are you a creature of habit?  Most of us are, which causes us to lose interest in our workouts.  Thus, we start putting them off or ignoring them completely.  It is hard to avoid this trap, but a conscious effort to mix things up and the occasional change of scenery will keep you from going insane.  Below are 5 simple things you can do to create a change of scenery and bring the excitement back into your workouts.

1. Reverse the order of the exercises in your normal workout routine.  
2. If you always run the same loop, go the opposite direction today.
3. Run or workout at a different time of day.
4. If you are scheduled to run 7 miles today, have someone drive you 7 miles away from your house and drop you off. 
5. Next Saturday, take a day trip to run, bike, or walk a trail that you've never experienced.  It can be as far away or as close to home as you want it to be, but the simple change of scenery will add some much needed excitement.

I encourage everyone to make a conscious effort to avoid becoming a creature of habit.  It prevents you from seeing and experiencing the simple pleasures of life.  Please comment if you have fun, creative ways to mix up your workouts and avoid boredom.  The above image was published in the May 4, 2008, NY Times article entitled "Can You Become a Creature of New Habits?" http://www.nytimes.com/2008/05/04/business/04unbox.html?_r=3&scp=1&sq=habit&st=nyt&oref=slogin&oref=slogin