Icing Runners

Today the topic of Ice has been running through my head. I am a big Dallas Cowboys fan and the last two weeks they have lost due to their kicker being iced.  If your not a football fan and have no idea what it means to ice the kicker I'll explain.

When I said ice the kicker, did you picture the other team dumping a bucket of ice on the kicker? Well what they do is call a timeout right before the kicker kicks the field goal playing with their nerves, and the last 2 weeks it worked against the Cowboys.

So today I thought I hit alittle on the benefits of ice for runners.

I read alot of running blogs and you'll always see distance runners slide into a ice bath after a long run.

How Does it help?

Here's the science from Runnersworld.com, Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.

So basically if you ice your muscles after a long run it will allow you to run longer and healthier. You can always use ice packs or frozen peas but a ice bath generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously.

Running In The Heat

Hot, sticky, slow—and that's how you feel before you head out. Your run can feel twice as hard since your body tires faster in high heat. But that doesn't mean you have to swim all summer. Here's how to last longer when the mercury rises.


SET YOUR ALARM Sunrise is the coolest time of day, although it can also be the most humid. It will still be hot at sunset because the ground radiates accumulated heat.

GO TECH-Y Technical fabrics wick away sweat. Keep sun out of your eyes with a visor, not a hat, which traps heat.


DRINK UP Drink eight ounces of liquids before you head out and two to four sips of water every 15 minutes.


SLOW DOWN Every five-degree rise in temperature above 60° F can slow your pace up to 20 to 30 seconds per mile.

RUN IN WATER Substitute one weekly run with a pool-running session of the same duration. Use a flotation device and move your legs as if you were running on land.


COOL OFF On very hot days, run for eight to 15 minutes, then hose yourself off or jump in a pool for three to five minutes. Repeat as necessary.


WALK MORE If you run for three minutes and walk for one minute when it's 60° F, run for two minutes and walk for one at 70° F, and run and walk for one minute each at 80° F. Above 90° F? Just walk.
Thanks to Runningworld.com for these Tips

Top Running Songs

People always are asking "what are the best running songs?" It's a little hard to pick running songs for people because we all have different tastes. I put together songs with a good beat and tempo that I hope you'll enjoy.



Lose The Shoes Top Running Songs:

1. JOE SATRIANI: "Summer song"
2. AT VANCE: "Only human"
3. EMINEM: "Lose Yourself
4. NICKELBACK: "Animals"
5. EMINEM: "Till I Collapse"
6. SURVIVOR: "Eye of the tiger"
7. EDGUY: "Lavatory love machine"
8. MICHAEL JACKSON: "Don`t stop till you get enough"
9. HEAVY METAL KIDS: "Viva New York"
10. KANYE WEST: "Stronger"

Inov-8 EvoSkin Review

The EvoSkin uses patent pending technology to create a glove-like fit of silicon around the foot and individual toes. This medical grade silicon second skin flexes in a unique and dynamic way, which allows the wearer to literally connect with the earth and experience the freedom reserved for barefoot purists.



You'll be hard pressed to find a shoe that will get you closer to the ground or more barefoot than the EvoSkin, and I'm a big Vibram Five Finger fan but the EvoSkin even beats them for ground feedback This is a zero drop skin, weighs 5.6 ounces, and has a skin thickness of 2.4 mm, that's crazy!

For me, the Evoskins really did fit like a glove and didn’t restrict the movement of my toes. There was a tighter feeling, but I could comfortably wiggle my piggies. Plus, the silicon material really hugged my foot all round for a very natural fit.



Vibram Five Fingers look cool. There’s no question about that. However, the Evoskins fit better and you also get a better feeling underfoot. They’re also very easy to clean by simply rinsing them under a tap. And they fold up very easily to fit into small pockets!

When your looking at grip, the EvoSkins will do the job but the newer model Vibram Five Fingers have the edge there. And if your wondering about protection, simply due to the thicker soles on the Vibram Five fingers, they win but then lose on ground feedback



Inov-8 recommends integrating the Evoskins into a training regimen to aid in strengthening the feet. The company further promises “gecko-like grip” when the silicone skins are used during water sports. The Evoskins are on sale (February, 201) for about $65 per pair.

I give them 4 toes up!

Altra Instinct Review

Product Information
The Instinct leads the way in "Zero Drop" cushioned running shoes. You were born to run long distances. With Zero Drop and ALTRA's all-man foot shaped design, now there is less hindering you. Nature gave you instincts, trust the animal inside you–Run Natural. The first of its kind, The Instinct marries the biomechanically correct benefits of correct barefoot positioning with a fully protective running shoe.


The Specs:
-Weight: 8.8 oz
-Foot Shaped Design: Male FS-1 Last
-NRS: Natural Ride System
-FootPod Outsole Encouraging Natural Motion
-Quick dry air mesh upper with minimal seams
-Asymmetrical Lacing, Heel Claw, and A-Wrap for superior fit
-Drilex Premium Liner
-Strengthen and Support Insoles
-Designed to be worn without any insoles for Minimalist Runners or for those who prefer less cushion or more room.



The Altra Instinct is a shoe that deviates from tradition by actually having a foot-shaped design. Among my rather large collection of running shoes, the Instinct easily has the widest forefoot, and it’s one of the few shoes I own that provides ample space for my pinky toe. It’s kind of an odd looking shoe, if only because I’m not used to wearing a sneaker-style running shoe that is actually foot shaped (gasp!). I’m not including the Vibram Fivefingers here – hard to get more foot-shaped than those, but the VFFs are definitely not sneaker-style running shoes.

In addition to its anatomical shape, the Instinct is also a true zero-drop shoe, meaning the sole is the same thickness at the heel and forefoot (see photo above). The Instinct is not unique in being zero drop (Vibram Fivefingers, Merrell Barefoot, and a few others also meet this standard), but it is one of the only zero drop shoes that is also amply cushioned, if you really need your minimalist shoe to be cushioned.



Immediately upon lacing up the Instincts, you begin to realize just how well these shoes are made. A cursory review of the exterior reveals solid construction at every seam, superior materials in all the right spots.

Here's the thing about this shoes, it's not a shoe that hardcore minimalist shoe wearers will love, when running in this shoe you'll find it a soft run due to the cushioning and thicker sole, so you lose some ground feedback


But for those who have made the switch to minimalist running (or thinking about it), the Altra Instinct is definitely worth checking out. While not a shoe that feels anything near the Vibram FF, it is a great transition shoe to begin the journey from "heavy heel strike" to Zero Drop

Running Speed Drills

Almost any sport can benefit from a combination of speed and endurance. Most athletes spend the bulk of their training time focused on endurance, but speed training is a great way to kick your performance up a notch.

Sprint and speed training drills should be used only after a general level of fitness has been achieved. Your current fitness level should allow you to run steadily for 20-30 minutes at a time and you should have a 3 month base of consistent athletic activity prior to adding speed drills.


Speed drills, like this one, can be part of an interval training regimen, and should be performed no more than twice a week with at least two recovery days between workouts.

Sample Speed Training Drill

Start with a Thorough Warm Up
Jog 10 minutes at an easy slow pace followed by some simple range of motion stretches for your shoulders, hips, ankles, neck, trunk and head. Move slowly and breathe deeply.




Maintain Proper Form
Good form means maintaining proper posture while focusing on how you move not just how fast you move. To ensure proper form, you should not be fatigued when you start drills. Form is the first thing to suffer when you are tired. Drills should be done wearing trainers and not spikes.

Avoid bending forward at the waist
Push from the balls of your feet (not the toes)
Focused your vision to the end of the course
Keep smooth forward/backward arm swimgs (not across the body)
Hands pump from shoulder height to hips (men) and from chest height to hips (women)
Elbows at 90 degrees at all times
Maintain relaxed arms, shoulders, and hands
Avoid head bobbing or twisting
Keep momentum forward and not side to side.



20 Meter Drills:
Perform the following drills 2-3 times each session.

High-step walking: (lifting knees up to hip level)
High-step jogging: (lifting knees up to hip level)
Skipping
Crossovers: (Jog sideways while crossing right leg over left leg, then left over right leg)
Heel kicks: (while jogging kick heels to buttocks with each step)
Ladder drills: one foot contact per square
Plyometrics: single leg hopping, bounding, bunny hops, tuck jumps, jumping obstacles.

30 Meter Drills:
Perform the following drills 2-3 times each session.

Double leg hops (jump forward over cones or another marker)
Zig Zag hops (jump forward in a zig zag pattern)
One Leg lateral bounding (jump sideways one leg, then the other)

Speed Drills:
5 reps / 10 meters /100 percent effort (full out from a 4 point start) walk back. Take a 5 minute rest break between each set.
5 reps / 20 meters /100 percent effort (full out from a 3 point start).
5 reps / 40 meters /100 percent effort (full out from a 3 point start).
2-3 reps of flying 30 meter sprints at 100 percent for acceleration (built up over 20 meters and at max for 30 meters).

Cool Down
Jog for 10 minutes at a slow, steady pace and finish with gentle whole body stretching.

Mizuno Wave Ronin 3 Review

If you are a fan of Mizuno and Minimalist shoes then the Mizuno Wave Ronin 3 is the shoe for you. This is Mizuno's best offering to the Minimalist shoe market.

Mizuno shoes are know for their durability and runners love that they seem to offer better energy return then their competitors.

The Mizuno Wave Ronin 3 is 7 ounces (.4 less then the last version) and is considered a performance neutral running shoe. It has a lightweight, responsive midsole with durable cushioning. Dynamotion fit that reduces the effects of lateral stress on the shoe resulting in optimal fit while running. G3-DR outsole that provides superior grip and added durability at key contact points.

This is for all the female runners out there, yes ladies, finally a Mizuno flat just for you! Yes these now come in a specific womans width and size.

And finally, the forefoot mesh has been improved by adding a stretchable material which keeps the toes ultra-comfy during races. The wave plate is amazing as it not only offers superior cushioning but it also adds some mild pronation support.

If you want a lightweight, minimalist shoe that you can take on trail or street check out the Mizuno Wave Ronin 3. It is light and flexible plus and dark in color so it won’t show a lot of dirt. Plus its not the Mizuno Ronin 2 with that mustard yellow color and tribal looking tattoo on it.

Nike Lunar Trainer Shoe Review

Here's a review of the Nike Lunar Trainer's, they are not a barefoot or minimalist Running shoe but are very popular and a lot of people are asking about them. I understand everyone won't ware minimalist shoes so I like to help those who don't swell.






The following is what Nike wants to tell us about the Nike Lunar Trainer.

The Nike LunarTrainer+ Men's Running Shoe is ideal for the runner with a neutral to mildly overpronated gait. The LunarTrainer delivers plush cushioning, springy response, barely-there comfort and mild pronation control. Mesh upper with internal bands for lightweight breathability, comfort and a snug, secure, locked-down fit.
Reflective elements for enhanced visibility in low-light conditions Internal heel counter with external overlay wraps the medial side for a snug heel fit and extra support.

OrthoLite sockliner molds to your foot's shape for a custom fit, comfort and support LunarLite cushioning for soft yet responsive shock absorption Phylite carrier bonded to LunarLite foam for smoother transition at heel strike and to moderate pronation Molded sipes along the carrier's base for enhanced flexibility and a more neutral, efficient stride Outsole Waffle Pistons for increased cushioning and response Rubber in high-wear areas for durability and traction Nike+ readyWeight: 9.1 ounces.

Review:

With countless training shoes in the market, the Nike Lunar Trainer is an attempt to give a different look and feel for runners and athletes out there.

It surely didn't fail in design department. I've had people commenting they looked 'nice.' With such a radical sole design, I thought "What was Nike thinking?" It had a few jagged lines horizontally sidelining the base of the shoe. While it does give the impression of space walking, it certainly kept me wondering on the functionality of it.

If your used to minimalist shoes you'd find the Lunar's large sole a little hard to get used to. Personally, I am not a fan of too much cushioning and support in running shoes. Too many running shoes focused too much on giving the 'running on pillow' feeling, that they lost focus on making the shoes light and responsive enough for natural running gait.

The Nike Lunar Trainer, build with very light materials, managed to keep the pair light, so that helps with the larger sole.

Nike states that after your run your legs shouldn't be exhausted, Nike claims this is due to the spread of pressure points which spreads out across the shoe, on each step. This would help greatly in cutting down the micro damage when running.





To understand how this works, you've got to dissect the shoe to see what is inside. Inside that fluorescent sole is actually the Lunar Lite foam core (white color). And this is the stuff that actually distributes the stress when running over a larger area.






It's 30% lighter than it's outer Phylon (fluorescent) core, which makes it ultra light.
"They feel good, real good. Very light, yet still provided plenty of cushion and support for long runs. A little less cushion than the Moto, less than the Vomero.

They are extremely responsive and the cushioning rebounds very quickly. Different than any other shoe I have tried. When walking around the house, they fell like marshmallows, but when you start running, they firm up and support your feet.

The Mesh upper fits tight to the foot (a good tight), and even though the top of the shoes touches my toe, It doesn't aggravate it.

Bottom line, it's pretty good. The light weight feeling when running was great, although it did feel like running in sandals because of the large sole. And it's a trainer shoe, so you could use it for other workouts in the gym as well. Should you get it? If you wanted some attention grabbing pair of trainers, then it's not a bad idea to get them.

Barefoot Running here to stay? Nike Free's may help.

Here's a interesting article I found online I wanted to pass along.




Next time you happen upon a 5- or 10-K race happening in your area, have a look at the runner’s feet. Chances are you’ll see a few folks wearing shoes that look more like socks, and even a few sporting bare feet. What’s this all about?

The barefoot and minimalist running movements are gathering steam in North America and around the world. Their message is simple; human beings were meant to run barefoot; high-tech cushioned running shoes are excessive and we should be weaned off our dependance on them.

Strengthening the barefoot case are new scientific studies emerging from places like Harvard University, a postive article in the New York Times, and minimalist-friendly products being launched like the Nike Free Series and the New Balance Minimus line.



Barefoot advocates encourage runners new to minimalism to reduce their use of conventional running shoes gradually and to adopt a more joint-friendly gait while running. Running in cushioned shoes allows an athlete to strike the ground with their heel first, as opposed to the mid- or front-foot strikes that occur naturally when running sans footwear. This, they put forward, adds up to better form, less injuries, and ultimately higher levels of fitness and agility. Nike free's are in between.

Want to give barefoot a go? Start with a few low-mileage runs and progress slowly, using your body’s indications as guide. More information about transitioning to barefoot running can be found at runbare.com

Want to read a little more Nike free?

Justin Bieber Sneakers

I do a lot of reading about sneakers online for this site, one thing I constantly come across is articles about Justin Bieber Sneakers. Justin Bieber Sneakers are far from a running sneaker, and Justin Bieber Sneakers are far from minimalistic. One thing they are is expensive, a pair recently sold for $5,500 on eBay.

Justin Bieber has a pair of sneakers in just about every shade!



If there’s anything Justin Bieber likes as much as older R&B starlets, it’s colorful sneakers in every color of the rainbow! The pint-sized crooner has been spotted sporting sneaks in bright shades like purple, red, blue, and even yellow!



Justin Bieber’s sneakers collection looks more like the inside of a Fruit Loops box than footwear! It seems like his fetish for eye-popping sneakers is his signature style staple!

Go Commando Running

Looking for a race that's a little different, well this is the one for you. And there's no need for underwear cause it will get soiled anyways.



The Go Commando Adventure Race is about FUN FUN FUN! Get your friends together and go an adventure with Team Ortho Foundation on Saturday, June 25, 2011!

What to expect:
A fun and challenging course with rugged terrain. You'll be getting wet, running up and down hills, accomplishing 10 "adventures" (plus three new Mystery Adventures) all while running a 5K. See course map and information.

Nike Free Run +2 "London"

The nike Free Runs have made a big impact on pop culture. It seems to be the ideal design for all runners this year. With its sleek style and weightless technology it has become a perfect blend of fashion and function. Next month we will see a new colorway dedicated to a city big on sneaker culture, London. This new colorway displays a clean beige suede upper and laces atop a grey speckled midsole. Look for these to be available next month at Nike retailers.


London is a city full of hustle, But how about getting back to the root of the expression ‘hustle’ with a new release from Nike Running. The Nike Free Run+2 is getting underway in five of the world’s major metropolises thanks to the City Pack Quickstrikes.

Read the Nike Free Review here

Puma Faas 500 Review

Have you seen the new ads for the Puma Faas 500's? How can Puma go wrong when selling a running shoe and have the fastest men and women promoting it? Hey I want to buy a shoe that will make me run like Bolt!

Here's what Pumas site say:

The Faas 500 islightweight neutral trainer for everyday training, inspired by the rhythm of the world’s fastest country — Jamaica. It’s constructed with BioRide Technology, an integrated system that gives you a more natural and responsive ride. The unique rocker shape allows for a biomechanically efficient stride with an effortless toe-off. The flex grooves built across the tooling increase responsiveness while the full-length lateral groove in the midsole reinforces stability throughout the gait cycle.


The Faas 500 takes design cues from PUMA’s old school running trainer, the RS1. It features a mesh upper with synthetic suede. The EverRide and EverTrack in the outsole add cushioning and durability where it’s needed, while the OrthoLite® sockliner increases breathability.




So what do you think? Are you sold yet? I have always been a fan of Puma for their style but not a huge fan of Pumas for a running shoe. It seemed as if they spent a little too much time focusing on soccer cleats and fashion, but not enough time on their running shoes. So when I first saw the Puma Faas 500 I thought to myself here's another flashy Puma shoe that won't cut it. But like me you'll quickly find out that your Puma Faas 500's are more then just a good looking shoe they are a good running shoe.

The Puma Faas 500 running shoes were put together with 3 categories in mind; rocker, flex, and groove, all of which make up the BioRide Technology midsole. The rocker helps propel the foot in a forward motion from heel to toe, the flex allows your foot to do a little more work with each individual foot strike, and the small grooves allow the shoe to contour the ground and better react to every foot strike. I found the midsole of the Faas 500 to have plenty of cushion on middle to long distance runs, allowing my feet to do a little more work than normal, but not too much. Although they worked great for me on mid to long distance runs, I am not too sure they would work all that great for a runner with heavy pronation problems.



The thing about the Puma Faas and it's "rocker" it seems like it was designed for heel strikers or mid foot strikers, as you know I'd like to see you forefoot striking.

Overall, I was very happy with how the Puma Faas 500 performed and I commend Puma for stepping over to the bright side! If you are looking for a more lightweight minimalist shoe, Puma is also going to be offering the Faas 300 this season which is a trimmed down version of the 500. For more information, please visit Puma.com/running

Design
Well, this Fluo Green/Puma Silver colorway is about as out there as you can get – but I like them a lot. I’m not sure if it is actually what they are designed for, but I have felt safer running in the evening time while wearing them! They really are pretty minimal to look at, with just the signature Puma design in Navy running along either side of the shoe. The upper is created using a mix of lightweight mesh and synthetic suede creating a very durable combo.



Shape
One of the unique features of the Faas series is the actual design of the sole. If you look at the above image, you will notice how the front of the shoe (toe box) sits naturally off the ground. This is part of the BioRide technology used in the shoe designed to create a naturally responsive ride, in particular it is the rocker shape that offers smooth touchdown and effortless toe-off as you run.

How do they feel to run in?
If you are looking for running shoe that offers fantastic rebound properties but is also lightweight, well then these are for you. Weighing in at 9.7oz, I am still shocked at how Puma have put the whole shoe together. They are well padded, offer a super soft landing and are just down right comfortable – something that is extremely difficult to find in a lightweight shoe. The only issue here is if your looking for the feedback from the ground like your vibrams you lose some of that with the Puma Faas 500


For me, the key to the shoe is the Groove technology, a midsole groove offers flexibility in the shoes movement side to side offering a more natural stability to the way you run. This, in my opinion, is the highlight of the shoe and offers an ideal solution for runners who have ankle issues. Think of it this way, you know when you are running around a corner and you sort of drop your hip/shoulder into the turn? Well, the Faas 500 offers a smooth feel as you go through the turn, with the sole of the shoe staying flush to the ground, but the midsole groove moving with your foot to give you increased stability.



Finishing Up
The Faas 500 is a running shoe designed to offer the highest level of comfort and durability. They absolutely succeed in both capacities. I would recommend this running shoe for anyone looking for a super high level of cushion and support while running. There are many similar versions on the market, but when you add the lightweight feel of the Faas 500, it seems to be the complete package! Soccer wise, they are great if you are looking to use road running as a source of fitness, where the terrain might be pretty bumpy. And if you have ankle issues, they are a pretty solid option!

How Much Water Do I Need?

No doubt about it--water is critical. In fact, it constitutes more than two-thirds of your body weight. However, you might not need to work as hard as you thought to get enough. Here are answers to the most common questions about staying hydrated.
Q: Do I really need to drink eight glasses every day?

A: No. According to a key review in the Journal of Physiology by Heinz Valtin, there's no evidence to support drinking eight glasses of water each day.
So how much water do you really need? According to the Institute of Medicine of the National Academies, women should consume 91 ounces a day, and men need 125 ounces--a good deal more than the 64 ounces (eight cups) generally recommended.
Here's the catch: We get most without heading for the tap or uncapping a bottle of Evian even once. The main reason? We get the water we need from a variety of sources, including food and other liquids.
"Approximately 45 to 50 percent of daily water intake comes from drinking fluids, about 35 percent from eating food and the rest from metabolism,"
Vegetables and fruits are the most hydrating (e.g., lettuce is 95 percent water). But we also get a lot from meat, as well as soup, juice, soda, milk and even coffee.

Q: How long can I go without any liquids?

A: "It depends on a myriad of factors including body size, sweat rate, amount of activity and environment," But just to give you some idea, a person can die in one day without water in a desert but could last as long as two weeks in a hospital.

Q: If I'm thirsty, am I already dehydrated?

A: No. "You are underhydrated, not totally dehydrated. Thirst is a signal that your body would like more fluid," Hydration is measured by blood concentration (e.g., the concentration of sodium in your blood)--the higher the concentration, the more dehydrated you are. When this concentration increases by just two percent, you get thirsty.

"Thirst is a warning mechanism, letting you know that dehydration is lurking around the corner, but to escalate to actual dehydration, the blood concentration must rise by five percent,"
What about "storing" water (i.e., drinking a lot before you go out and lose fluids)? "That doesn't work," Assuming we're healthy, all liquids we drink will be out of our bodies within a half-hour. So you can't store up your liquids."

Q: Are sports drinks better than water?

A: Sometimes. Sports drinks are designed to be taken during exercise that lasts for more than an hour, They are particularly helpful for athletes because they contain a little sugar to fuel the muscles and the brain, as well as a little sodium to enhance fluid absorption and retention.

Q: Are coffee, tea and other caffeinated drinks dehydrating?

A: Absolutely not. They provide fluids just like any beverage. A slightly greater percentage of the ingested fluid may be urinated, but it's still providing water. In fact, People who are used to drinking caffeinated beverages get accustomed to the caffeine and don't urinate more fluid than they consume via their coffee or tea.

Q: Is cold water better for your body than water at room temperature?

A: No. The reasons that cooled liquids (55 degrees Fahrenheit) are recommended for rehydrating--specifically for athletes--are several-fold, including the facts that they empty the stomach faster than room-temperature fluids, cool the body down a little and may increase the willingness to drink.

Q: Is it true that you can never get too much water, or any beverage for that matter?

A: You definitely can ingest too much water--resulting in hyponatremia (water intoxication). This is most commonly seen in marathoners who run so slowly that they don't generate much temperature rise or sweat yet are drinking water excessively.
But don't worry. Someone who's healthy couldn't really get to this point. It's estimated that it would take almost 15 liters of water for a healthy person to develop hyponatremia.

Perfect Running Form

If your like me when your running your wondering if your running style is proper, here are a few things to look for and work on next time you head out for a run.

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

Vibram Five Fingers Kids KSO

If your a Vibram Five Fingers fan and you have kids, you'll be excited to hear that Vibram has Five Fingers for kids now.

Some of the shoes that parents are putting on there kids feet are destroying their feet. And all it takes is the shoes company have the latest idol wear their shoes and all the kids will want them

So VFF fan parents have really been stuck without a ton of options. Robeez and other moccasin-styled footwear for toddlers has been one solution, and there are a couple others, but outside of these somewhat niche offerings, the bulk of children's footwear is either stiff-soled, supported, padded, and/or high-heeled.

Kids used to run around barefoot and we didn't have to worry about this but days of barefooted kids are long gone.

So it's great to see that Vibram is putting a solution out there, so this spring they released the Vibram Five Fingers KSO for kids.

Thankfully, Vibram is taking a stab at solving this foot freedom problem by releasing Vibram Five Fingers for kids in Spring 2011. The VFFs are actually called Vibram Five Fingers KSO Kids. For sake of simplicity — "Kids KSO."

From the Vibram Five Fingers Site:

Do you remember the liberating feeling of running barefoot in your backyard as a kid? Children inherently understand the benefits of being barefoot whether it is better balance, enhanced sensory perception or just the liberating feeling of the ground beneath their feet. Unfortunately, outdoor debris and other hazards have forced parents to put traditional shoes on their children—casting their feet at an early age.

The VFF KSO for kids features many of the same benefits as our traditional KSO: thin, abrasion resistant stretch nylon upper, a single hook and loop closure for a secure fit, and a non-marking 3.5mm Vibram TC1 performance rubber sole—razor siped for a sure grip

Specifications

Materials:

UPPER - Poly/Lycra upper with breathable mesh panels.

SOLE - Vibram®TC1 siped rubber outsole for grip on slippery surfaces.

FOOTBED - Antimicrobial microfiber

Machine washable. Air dry away from heat source.

Weight:

Kid's size 30 - 2.8oz. each, 5.6oz./pair

Vibram Five Fingers Speed

The Retro looking Speed is the best looking Vibram Five Finger in their line-up.

Built on an new platform, the Speed features a Dri-lex® covered 3mm polyurethane insole and a 3 mm anatomical pod outsole design, that offers more plating protection and distributes forefoot impact without compromising important ground feedback, essential to a proper forefoot strike running form.

One of my favorite parts of the Komodo Sport is the padded collar and topline, a lace closure and Mesh upper for improved ventilation.

The Vibram Five Fingers Speed (released May 2010) is the first Vibram toe shoes to sport laces. And with it's retro style it's very popular. The mesh and laces and retro look have been mounted onto the Vibram Bikila running sole.

The Speed is like all other Vibram Five fingers, 5 toes, no extra padding or suport to allow the most feedback from the ground.

The Benifits of the Speed include:

• Laces, which help obtain a better fit.
• You get the Bikila sole.
• The awesome retro looks.

Zensah Compression Shirt & Leg Sleeves

Zensah Seamless Compression Shirt

Even the slightest seam can create irritation during a long run. The Zensah seamless compression shirt is created with seamless construction and patented ergonomic tailoring that provides the second skin fit. It is made in Italy for superior quality.

This high-performance compression shirt also blocks odor and protects from UV rays. It will keep you cool and dry with its moisture-wicking fabric.

What is like best about this shirt is that sweat (and I do sweat a lot) is not concentrated on one spot – it gets distributed and actually cools faster. Notice the breathable panels in the middle (where my sweat usually collect) of the back and arm pits – perfectly vented IMHO

Zensah Compression Leg Sleeves

Zensah compression leg sleeves are made with Zensah Fabric which has silver ions helping to regulate skin temperature and fight bacteria. The compression leg sleeves can be worn during training or for recovery to increase oxygen blood flow to the muscles of the lower leg. The more oxygen the muscles receive the faster they recover, allowing athletes to push the envelope in their training. The Zensah compression leg sleeves are unique in that they provide Pin-Point Compression to the front and back of the leg.

A first from all the compression socks we have tested – Zensah’s compression leg sleeves sizing is based on your calf size AND height. This is really interesting because they may appear out of place when they are too short or too long on your legs. I probably should have requested a longer one rather than one that matches my height – I would have preferred about an inch longer. With options, you nit-pick more.

Our Conclusions
Zensah has proven to be a worthy provider of compression apparel and I would rank it just behind (really close) CEP Compression for compression leg and calf sleeves strictly because the fabric felt looser after two weeks of wear and tear. Otherwise it is a tie.
Zensah’s seamless compression shirt also top all the other compression shirts that I currently wear from Under Armour and Starter because sweat does not pool in one spot as did all the others – period.

Caution: Compression Leg Sleeves
As I had mentioned in our compression socks review, compression leg sleeves are not meant to be worn for long periods of time – 2 to 3 hours maximum time is recommended. They are designed for short runs and field sports.
If you notice that your feet is swelling because the blood is pooling there, take them off. Do not wear them for long car rides or airplane rides – wear full compression socks instead.

Update:
I’ve confirmed with Zensah that their compression leg sleeves can be worn for long periods of time without concern. Certain levels of compression require a prescription for use but not Zensah

Vibram Five Fingers Jaya LR

From The Vibram Website:

 Sleek leather overlays and a feminine topline differentiate the Vibram FiveFingers Jaya LR. Don’t be fooled, this new model for Spring 2011 will stand up to high reps and grueling intervals—all in a foot-flattering design. The 5.5mm EVA sole makes the Jaya LR one of the lightest models in our collection. Strategically placed Vibram TC1 performance rubber pads provide grip and durability to this unique sole design. The Jaya LR can be worn for a variety of indoor and outdoor fitness activities requiring balance, agility and power

 

The Five Fingers Jaya LR features a new upper design that rises higher on the foot, has no elastic bands to cinch (as with Classics) or straps to tighten (as with every other model). Looks like the extra coverage is enough to keep the Jaya LR on your foot!

                                                         WATCH OUT FOR FAKES

Fila Skeletoes Review

The Fila Skeletoes are Fila's barefoot walking shoe. They are made for men, women and children. Fila has designed them to be used in such activities as Swimming, boating, walking and light actitiy.

The Fila Skeletoes are a great shoe, but do they remind you of anything?

Five Fingers Look Alike?

Though they look similar to Vibram Five Fingers,  Fila does not see this product as a direct competitor to the Five Fingers. But Vibram does see them as a competitor as they are sueing over it Fila's design.

The skeletoes are not designed for running, which is one of the primary uses of the Five Fingers. Instead they are intended to be more of a shoe to be worn after you run or after you are done your workout you can slip on your Skeletoes, jump in the shower then head home.

Men, Women and Kids!
The Fila Skeletoes are barefoot shoes targeted to men and women and Fila is even went on step farther then Vibram and are making this product in kids sizes. Even kids need healthy shoe choices. They are certainly priced right at $59 for Men and Women and $49 for kids.

What are they made from?

The Skeletoes are made from a four way stretch, two ply nylon that is pretty comfortable. They have a bungee cord much like the VFF's Sprints and a velcro strap.

There are 2 things that the Skeletoes differ from Five Fingers:

• The bottom sole of the Skeletoes does not wrap up around the toes like VFF's
• Skeletoes have the last 2 toes in one pocket.

The Skeletoes are not meant to be worn for runnng and are not as high end as a pair of Vibram Five Fingers.
They are a great casual shoe that are cheaper then the VFF's

Filas Skeletoes Vs. Vibram Five Fingers