Shoe Review: Altra Intuition 1.5

I have tried several different types of “minimalist shoes” and the conclusion I have come to is that the minimalist shoe is simply not for me. They typically feel great and are very comfortable, but I feel that I need more support and cushioning than they provide. What I like most about them is the zero-drop that most of them have – meaning that the heel and toes are the same distance off the ground. Most traditional running shoes have a 12mm drop, so that the heel sits significantly higher off the ground than the toes. This is what forces most people to strike the ground with their heels first.

So I’ve been sticking with my traditional running shoes (Brooks Ghosts) and practicing good form for quite a while now. The biggest thing I’ve had to work on is getting the mid-foot strike down as opposed to the heel strike. Since traditional running shoes make this hard, it’s always been a struggle to tell exactly how my foot is landing on the ground.

A few weeks ago I heard an interview with the founder of Altra running shoes on the Another Mother Runner podcast and the way he explained Altra shoes and how they came to be made me knew I had to try them. The premise is simple: They have the cushioning and support of a traditional running shoe, but they have a zero drop, so the heel and toes are the same distance off the ground. It’s the perfect solution for me because it combines my need for cushioning and support that is lacking in a minimalist shoe, but it has the zero drop that I like from the minimalist shoe. I quickly ordered a pair of the Altra Intuition 1.5s online (very unlike me – I always like to try them on in person before making a purchase, but I had a good feeling about them, so I went for it).

I’ve run in my Altra’s three times now (5 miles, 6 miles, and 6 miles) and am blown away! They are super comfortable, they hug my feet just right, and they force me to strike the ground with my mid-foot. It’s amazing what happens when you take away the higher heel – suddenly good form comes naturally and I don’t feel like I have to work at it with every step. The box warned that one should ease into the shoes, similar to the minimalist shoes (though perhaps at a little faster rate) because most people aren’t used to the zero drop. However, after my first run of 5 miles, I had zero Achilles or calf soreness, so I wore them again 2 days later for a 6 mile run. Again, no soreness or weird aches and pains, so I’m going to keep on wearing them full-time. I am so excited that Altra came up with the solution I’ve been looking for and that I found these shoes. I’m normally very wary to try new shoes (I am very particular and finicky about my running shoes), but this is one plunge I am so thankful I took!

Running Tips For Spring

This post can also be seen on Active.com here. 

Now that the weather is getting warmer and there are more daylight hours, many runners are coming out of hibernation. If you took a few months off from running during the winter and are getting ready to pick up the miles, there are a few things you should keep in mind before you head out the door.

Ramp up slowly. It is easy to want to pick up training where you left off last fall, but you must be very careful about ramping up the miles too quickly. Doing too much too fast greatly increases your chances of an injury. How bummed would you be if you were sidelined even longer, missing out on the great running weather? The general rule about increasing mileage is that you should increase by no more than 10-percent each week. For example, if you run 10 miles during your first week back, run no more than 11 miles the following week. If you are injury-prone or are currently recovering from an injury, you should stick to a 5-percent increase week-over-week. This may be tedious and hard to do, but it will help ensure that you stay injury-free.

Take inventory. After taking a few months off from running, it is easy to forget how old or worn your running gear is, particular shoes. When was the last time you replaced your running shoes? If the answer is “I don’t know,” you are probably ready for new ones. You should replace your running shoes every 300-500 miles, depending on your size, weight, gait, and shoe type. Keeping a running log is great, not only for tracking your progress and runs, but also for keeping track of shoe mileage. In your running log, make a note of the date you started wearing a new pair of shoes, then keep track of your weekly running mileage. You’ll then be able to easily calculate when you’ve run 300-500 miles in those shoes.

Set a goal. Whether you’ve been running for years or are brand new to running, setting goals can be very beneficial. Working towards a goal allows you to feel like you are accomplishing something and gives you a purpose for getting in those miles. Whatever your goal is, it should be challenging, yet achievable. If you are brand new to running, maybe your goal is to finish a 5K, or to be able to run for 20 minutes without stopping. Perhaps you want to get faster, stronger, or lose weight. Whatever your goal, set a realistic timeline to meet it and celebrate in a healthy way when you accomplish it. Treat yourself to some new running music, give yourself a pedicure, or buy yourself a new pair of running shorts.

Be prepared for the weather. In many parts of the country, spring weather is very unpredictable. Be prepared for any kind of weather. Make sure you have gear for cold mornings, such as long pants, gloves, or a wool cap, as well as clothes for warm weather, like shorts and a t-shirt. Also make sure you have a good water-resistent jacket on hand if you live in an area where spring showers are likely.

Keep allergies under control. If you have seasonal allergies and the spring weather makes you sneezy and itchy, consider joining a local gym or investing in a treadmill until your allergies subside. If running outside makes your allergies flare up, you are probably far less likely to go for a run. If you can stay indoors to run, however, you won’t miss out on your training and you can keep your allergies under control.

Review: Brooks PureFlow Shoes

Running shoes are a hard thing to review. Everyone’s feet are different, so one person’s shoe preference is likely not the same for someone else. For example, I can’t wear Asics or Nike because they don’t fit my feet right. I am normally a Saucony girl – my shoe of choice for the past year or so has been the Saucony Ride.

Other than my Vibram FiveFingers (which I don’t run in, but I love to wear around the house), I have been very cautious to jump on the minimalist shoe bandwagon. For one, my regular running shoes have worked great for me for the past 15 years, so why do I need to switch? Second, I have a very hard time doing things gradually. I admit it – I like to jump into things with both feet and just go for it. This makes it hard for me to break in minimalist shoes the proper way. If I go out for a run, I don’t want to have to turn around and come back to change my shoes after 5 minutes. I suppose if I had a treadmill, this wouldn’t be an issue. And third, I have never found a pair that I really like. I’ve tried on several pairs just out of curiosity, but none of them have screamed for me to buy them.

When Brooks launched their new line of shoes – called the Pure Project – I was intrigued. The more I read about them and the science that went behind them, the more I wanted to try them out. Brooks was one of the very few companies that didn’t jump on the minimalist shoe bandwagon right away and release a shoe as fast as they could. Instead, they took several years researching and developing not one shoe, but four shoes – all for different types of runners. For more information on the science and technology, visit their website here. They have a very minimal shoe (The PureConnect), a lightweight shoe with some cushioning and guidance features (the PureFlow), a lightweight shoe for people who need more support (the PureCadence), and a lightweight trail shoe (the PureGrit).

Brooks put together this handy chart to help determine which shoe is best for you. Now, the only problem is that you have to normally wear Brooks shoes (or at least know which category you fall into) to use it. As a Saucony wearer, this chart was less helpful for me.

First I tried on the PureConnect and was not blown away. While they were extremely comfortable and cushiony, the arch felt very high, almost like they were trying to overcompensate for the lack of an arch in other minimalist shoes. So then I tried on the PureFlow and it was love at first step. These shoes hugged my feet like a glove and were so comfortable I knew I had to get them. They are extremely lightweight, yet very cushiony with the perfect amount of arch support. Walking and running in the PureFlow, I can feel the lack of a “big heel.” The PureFlow has a 4mm heel to toe drop compared to traditional running shoes, which have a 10-12mm heel to toe drop.

Until my marathon is over, I am still cautious about running in these shoes too much. With only three weeks to go, I don’t want to do anything stupid that would risk a good race for me. So, for that reason, I haven’t run in these shoes too much (but I wear them casually all the time). I have run in them a few times for some short runs – the longest being 3 miles. And they did not disappoint. They are just as lightweight and comfortable running as they are otherwise. I look forward to breaking them in running-wise in another month or so. But if my first couple of runs were any indication, I know I am going to keep on loving them.

Minimalist Shoes

I’ve had a request to write a post about minimalist shoes. While I cannot speak about any particular brand or model, especially since it seems there are new ones coming out every week, I will speak about the movement and practice in general. I cannot make any specific recommendations about shoes for an individual – specialty running stores are the best place for that – but this is a topic that is huge in the running community right now and does warrant a discussion.

First of all, what exactly are minimalist shoes and why are they suddenly becoming so popular? Minimalist shoes, such as Vibram FiveFingers, the New Balance Minimus, and the Nike Free, to name a few, have come around in response to the barefoot running craze. Minimalist shoes are shoes that generally provide little to no arch support, stability, or heavy cushioning like the running shoes we are all familiar with. They are for runners who want the barefoot running experience, but also want some form of protection on their feet. In order to be considered a minimalist shoe, there are generally 4 factors that are most critical: 1. It is lightweight (usually less than 10 ounces). 2. It does not have a lot of structure to the upper. One layer of fabric sufficient to hold it to your foot is all that is needed. 3. It should not have a thick, heavily cushioned heel. 4. It should be as flexible as possible to let the foot move and flex naturally.

Any pair of the newer minimalist models is going to set you back around $100. Why are we paying more money for less shoe? Because the shoe companies know that there is a demand and that people will pay it. There is a cheaper option, however. Traditional racing flat are the original minimalist shoe and usually cost less than $60. That is, until the shoe companies feel that they can charge twice as much for these, too. Racing flats meet all of the requirements for a minimalist shoe that I listed above, so if you are thinking of giving minimalist shoes a try, why not start with a cheaper option?

The most important thing to keep in mind if you are considering incorporating minimalist shoes into your training – or transitioning to them altogether – is to do so very gradually. If you have been running in a stability shoe, for example, for the past 5 years and suddenly switch to a minimalist shoe, you are guaranteed to get injured. You must treat running in minimalist shoes as if you were running barefoot – all of the same rules apply. I discussed it briefly in a previous post here.

I also recently came across an iphone app created for Merrell in a marketing attempt to sell their line of minimalist shoes. The app is called Go Barefoot and I actually think it is a genius idea for anyone who wants to take the leap into barefoot or minimalist running but doesn’t know how to get started. It appears to guide you through 4 stages of training, helping you make the transition gradually, along with providing tips and videos on form and training instructions. I haven’t tried it and the reviews online are very mixed, but it is free, so it might be worth exploring.