Run Medic Articles
Every article in the Run Medic Archives is listed below. If you wish to specify the type of article you are looking for, mouse over the Articles page locator button and choose from the options that appear on the drop-down menu.
Nike Lunarglide + 2 Review
by Run Medic
5/4/11
Although Nike has made the Lunar midsole material stiffer and more responsive since the material's debut a few years ago, the Nike Lunarglide + 2 has a nice, soft feel without being too soft. The Lunar foam was quite responsive, springy and supportive, and turned out to be tremendously durable in the long run (oh, what a pun!). I enjoyed the excellent stability, but some people tell me that they thought it could use some more. To this, I say it probably is just a personal preference issue, and that trying the shoe on in the store before buying will alleviate any questions about the stability.
The Lunarglide + 2 has exactly the same midsole as the Lunarglide + 1, but the fit of the upper has definitely been improved, thanks to the new criss-crossing Flywire design. The Flywire does a great job locking the foot in place, without it being too tight or "cramped." I thought the upper was sufficiently supportive, but I have had people who tried the shoe comment on the lack of support in the forefoot. I suspect this is because the toebox is a bit too wide, and people incorrectly latch onto that, thinking it is a support issue.
I usually am not fond of pronounced heel cups in running shoes, but the Nike did it right here. The heel is nice and narrow, but seems to conform to anyone's heel (a good thing). I have had people with larger heels and smaller heels tell me the heel cup was perfect, so I guess there is something special about this cup.
I occasionally have trouble with the tongues of Nike running shoes, as they tend to bunch up on me when I go for a long run. To my relief, the tongue used in the Lunarglide + 2 is almost perfect and does not bunch up at all. My only problem is that it is too long. I feel that there is too much material above the Nike logo patch, and this bothered me when I wore low-cut or no-show socks. Wearing higher socks eliminated the problem, but I should be able to comfortably wear low-cut socks on a hot day worrying about chaffing.
Although the Lunarglide + 2 quite light, weighing in at 11.1 ounces, it feels unbalanced due to the lightness of the upper. This made me feel that the midsole was a little bit clunky, even though I knew it was not. This trainer turned out to be quite versatile, because people with arches of all sizes have complemented the Lunarglide + 2. It retails for $100.
5/4/11
Although Nike has made the Lunar midsole material stiffer and more responsive since the material's debut a few years ago, the Nike Lunarglide + 2 has a nice, soft feel without being too soft. The Lunar foam was quite responsive, springy and supportive, and turned out to be tremendously durable in the long run (oh, what a pun!). I enjoyed the excellent stability, but some people tell me that they thought it could use some more. To this, I say it probably is just a personal preference issue, and that trying the shoe on in the store before buying will alleviate any questions about the stability.
The Lunarglide + 2 has exactly the same midsole as the Lunarglide + 1, but the fit of the upper has definitely been improved, thanks to the new criss-crossing Flywire design. The Flywire does a great job locking the foot in place, without it being too tight or "cramped." I thought the upper was sufficiently supportive, but I have had people who tried the shoe comment on the lack of support in the forefoot. I suspect this is because the toebox is a bit too wide, and people incorrectly latch onto that, thinking it is a support issue.
I usually am not fond of pronounced heel cups in running shoes, but the Nike did it right here. The heel is nice and narrow, but seems to conform to anyone's heel (a good thing). I have had people with larger heels and smaller heels tell me the heel cup was perfect, so I guess there is something special about this cup.
I occasionally have trouble with the tongues of Nike running shoes, as they tend to bunch up on me when I go for a long run. To my relief, the tongue used in the Lunarglide + 2 is almost perfect and does not bunch up at all. My only problem is that it is too long. I feel that there is too much material above the Nike logo patch, and this bothered me when I wore low-cut or no-show socks. Wearing higher socks eliminated the problem, but I should be able to comfortably wear low-cut socks on a hot day worrying about chaffing.
Although the Lunarglide + 2 quite light, weighing in at 11.1 ounces, it feels unbalanced due to the lightness of the upper. This made me feel that the midsole was a little bit clunky, even though I knew it was not. This trainer turned out to be quite versatile, because people with arches of all sizes have complemented the Lunarglide + 2. It retails for $100.
Asics Gel-Pulse 3 Review
by Run Medic
5/3/11
Before I begin this review, I would like to preface it by saying that I tend to look for a shoe with a lighter, more minimal feel, while still having some cushioning, support, etc. To get an idea of what I am talking about, my ideal shoe would be somewhere between the Nike Lunarglide and the Vibram Five Fingers. For this reason, I sometimes steer away from Asics shoes.
That being said, I thought the Asics Gel Pulse 3 was a nice addition to the more traditionally structured (lots of cushioning, support, stability) Asics roster. While still having that plush-pillowy soft Asics feel, I did not find it too clunky or mushy, a problem I had with pretty much every model of the Gel-Nimbus series. I was surprised by the use of a SpEVA midsole material, because I became so accustomed to Asics' use of SoLyte, which I felt was sometimes too mushy. The SpEVA worked great for the shoe, because it did not feel too mushy, as it was than SoLyte. The use of SpEVA appears to have increased the durability of the midsole cushioning, but I am not 100% sure. Something I found interesting was that Asics decided to make the midsole thicker than usual in the forefoot, so the heel-to-toe drop-off was far more marginal than in other popular trainers they make. I liked this because the decreased drop-off made it easier to continue my normal gait, which includes me landing on my midfoot. When the heel-to-toe drop-off is to large, as in so many other Asics shoes, the heel is dramatically thicker than the forefoot, thus changing my gait and turning me into a heel-striker, which I find uncomfortable.
I absolutely loved the overlays and lacing pattern of the Gel-Pulse 3. They worked together to give my foot a nearly perfectly snug fit. I often have trouble with the fit of a shoe, and I thought the Gel-Pulse 3 was outstanding in this area. Something I did not like about the fit, however, was the part of the upper that wraps around the Achilles Tendon. I don't know what the official name for that is, but it prevented my heel from fitting right in the heel cup. This made the shoe feel a little bit floppy and loose back there, which was awkward since the forefoot area was so perfectly fitted. Of course, this is probably just me, since I hear so much positive feedback when Asics includes that in a shoe.
I may be a little off the mark on this one, but I was also a little uncomfortable with how Asics formulated the midsole. As a moderate supinator, I found that the Gel-Pulse 3's midsole seems to be constructed specifically for overpronators and neutral runners. Over course, this did not end up being a problem, it just took some getting used to. Another thing that took getting used to was the surpisingly high arch of the Gel-Pulse 3.
I was somewhat impressed at how light this trainer was. It is listed at 11.2 ounces, but because of how the weight is balanced, it felt more like it weighed around 10 ounces. I know this difference sounds marginal, but it makes a big difference for me, because I like shoes to feel like they are 10 ounces or lighter.
The Asics Gel-Pulse 3 is a surprisingly good trainer for its entry-level price. It retails for around $90.
5/3/11
Before I begin this review, I would like to preface it by saying that I tend to look for a shoe with a lighter, more minimal feel, while still having some cushioning, support, etc. To get an idea of what I am talking about, my ideal shoe would be somewhere between the Nike Lunarglide and the Vibram Five Fingers. For this reason, I sometimes steer away from Asics shoes.
That being said, I thought the Asics Gel Pulse 3 was a nice addition to the more traditionally structured (lots of cushioning, support, stability) Asics roster. While still having that plush-pillowy soft Asics feel, I did not find it too clunky or mushy, a problem I had with pretty much every model of the Gel-Nimbus series. I was surprised by the use of a SpEVA midsole material, because I became so accustomed to Asics' use of SoLyte, which I felt was sometimes too mushy. The SpEVA worked great for the shoe, because it did not feel too mushy, as it was than SoLyte. The use of SpEVA appears to have increased the durability of the midsole cushioning, but I am not 100% sure. Something I found interesting was that Asics decided to make the midsole thicker than usual in the forefoot, so the heel-to-toe drop-off was far more marginal than in other popular trainers they make. I liked this because the decreased drop-off made it easier to continue my normal gait, which includes me landing on my midfoot. When the heel-to-toe drop-off is to large, as in so many other Asics shoes, the heel is dramatically thicker than the forefoot, thus changing my gait and turning me into a heel-striker, which I find uncomfortable.
I absolutely loved the overlays and lacing pattern of the Gel-Pulse 3. They worked together to give my foot a nearly perfectly snug fit. I often have trouble with the fit of a shoe, and I thought the Gel-Pulse 3 was outstanding in this area. Something I did not like about the fit, however, was the part of the upper that wraps around the Achilles Tendon. I don't know what the official name for that is, but it prevented my heel from fitting right in the heel cup. This made the shoe feel a little bit floppy and loose back there, which was awkward since the forefoot area was so perfectly fitted. Of course, this is probably just me, since I hear so much positive feedback when Asics includes that in a shoe.
I may be a little off the mark on this one, but I was also a little uncomfortable with how Asics formulated the midsole. As a moderate supinator, I found that the Gel-Pulse 3's midsole seems to be constructed specifically for overpronators and neutral runners. Over course, this did not end up being a problem, it just took some getting used to. Another thing that took getting used to was the surpisingly high arch of the Gel-Pulse 3.
I was somewhat impressed at how light this trainer was. It is listed at 11.2 ounces, but because of how the weight is balanced, it felt more like it weighed around 10 ounces. I know this difference sounds marginal, but it makes a big difference for me, because I like shoes to feel like they are 10 ounces or lighter.
The Asics Gel-Pulse 3 is a surprisingly good trainer for its entry-level price. It retails for around $90.
How to build an effective training program
by Run Medic
5/1/2011
When people ask me what they should do weekly for their training, they usually want a straight answer, such as, "Well, on Monday you should do this, and Tuesday you must do such and such a run at such and such a pace..." I guess I'm a pain in the neck for these people, because I usually end up going off on some tangent about how it depends on their age, experience, injury history, goals and time frame. For example, would never give a 71-year-old recreational runner a program with three hard workouts a week, nor would I give a 20-year-old elite runner a program with 3 rest days per week. For these reasons, I sometimes suggest that you make your own program, because nobody knows you like... well, you. Here's some things you should make sure to include in your personalized training program:
REST. Unless you are training to become an elite runner, I recommend you take at least one rest day per week. A rest day gives your joints, bones and muscles a chance to relax and recover from the stress you have been putting them through. A like to suggest that a recreational runner should have at least one rest day per week, but no more than three. More than three rest days per week means that you are resting more frequently than you are running, which, in my experiences, proves to be tremendously ineffective. If you are an advanced runner, you should rest no more than one day per week. Unless you are injured, you should not rest two days in a row. I should not need to say this, but I really do: rest means rest! Rest days mean no running for that day. Not a short run, not an easy run, not a "but my legs are so restless and I'm only going to jog around the block once" run.
CROSS-TRAINING. Now that I clarified the definition of rest, I would like to point out that rest days are good opportunities to include cross-training into your weekly routine. I usually recommend some sort of minimal-impact sport, such as swimming or weight lifting. If you choose to lift weights on your rest day, make sure to include upper body work. Runners often have trouble maintaining muscle mass and strength in their upper body, so you need to be careful about this. If you have time, it is always a good idea to work your lower body as well, but it is not necessary.
WORKOUTS. A workout is any kind of hard run (and don't say all runs are hard, you know what I mean). It could be a tempo run, speed-work, intervals or whatever really hard run you can think of. Although workouts are not necessary for recreational runners, I strongly suggest them for anyone who wants to improve his or her performance. Even if you only workout once a week, you still will be improving. A common mistake for ambitious runners is to try working out on all of their run days. A good way to tell the maximum number of workouts you should do each week is to divide your weekly training days in half. If you run four days a week, two workouts is enough. If you run five or six days a week, do no more than three workouts per week.
LONG RUNS. Many coaches consider a long run to be that one thirteen miler you do each week. For me, long runs are lactate-builders that you use to fill up the remaining days of the week, when you have already decided how many workouts and rest days you will have. Long runs are easy jogs (without stops) for an extended period of time. These runs improve your lactate threshold and keep your body ready for your workouts. For example, I usually recommend that high school cross country or track runners run for 40-75 minutes at between a 6:15 and 8:00 minute mile pace, depending on how advanced they are. These runs should be comfortable for the most part, but make you "feel it" a little bit at the end.
Here is a sample weekly training program with two rest days and two workout days:
Sunday: Rest
Monday: Long Run
Tuesday: Long Run
Wednesday: Workout
Thursday: Rest
Friday: Long Run
Saturday: Workout
The day after a rest day should usually be a long run.
5/1/2011
When people ask me what they should do weekly for their training, they usually want a straight answer, such as, "Well, on Monday you should do this, and Tuesday you must do such and such a run at such and such a pace..." I guess I'm a pain in the neck for these people, because I usually end up going off on some tangent about how it depends on their age, experience, injury history, goals and time frame. For example, would never give a 71-year-old recreational runner a program with three hard workouts a week, nor would I give a 20-year-old elite runner a program with 3 rest days per week. For these reasons, I sometimes suggest that you make your own program, because nobody knows you like... well, you. Here's some things you should make sure to include in your personalized training program:
REST. Unless you are training to become an elite runner, I recommend you take at least one rest day per week. A rest day gives your joints, bones and muscles a chance to relax and recover from the stress you have been putting them through. A like to suggest that a recreational runner should have at least one rest day per week, but no more than three. More than three rest days per week means that you are resting more frequently than you are running, which, in my experiences, proves to be tremendously ineffective. If you are an advanced runner, you should rest no more than one day per week. Unless you are injured, you should not rest two days in a row. I should not need to say this, but I really do: rest means rest! Rest days mean no running for that day. Not a short run, not an easy run, not a "but my legs are so restless and I'm only going to jog around the block once" run.
CROSS-TRAINING. Now that I clarified the definition of rest, I would like to point out that rest days are good opportunities to include cross-training into your weekly routine. I usually recommend some sort of minimal-impact sport, such as swimming or weight lifting. If you choose to lift weights on your rest day, make sure to include upper body work. Runners often have trouble maintaining muscle mass and strength in their upper body, so you need to be careful about this. If you have time, it is always a good idea to work your lower body as well, but it is not necessary.
WORKOUTS. A workout is any kind of hard run (and don't say all runs are hard, you know what I mean). It could be a tempo run, speed-work, intervals or whatever really hard run you can think of. Although workouts are not necessary for recreational runners, I strongly suggest them for anyone who wants to improve his or her performance. Even if you only workout once a week, you still will be improving. A common mistake for ambitious runners is to try working out on all of their run days. A good way to tell the maximum number of workouts you should do each week is to divide your weekly training days in half. If you run four days a week, two workouts is enough. If you run five or six days a week, do no more than three workouts per week.
LONG RUNS. Many coaches consider a long run to be that one thirteen miler you do each week. For me, long runs are lactate-builders that you use to fill up the remaining days of the week, when you have already decided how many workouts and rest days you will have. Long runs are easy jogs (without stops) for an extended period of time. These runs improve your lactate threshold and keep your body ready for your workouts. For example, I usually recommend that high school cross country or track runners run for 40-75 minutes at between a 6:15 and 8:00 minute mile pace, depending on how advanced they are. These runs should be comfortable for the most part, but make you "feel it" a little bit at the end.
Here is a sample weekly training program with two rest days and two workout days:
Sunday: Rest
Monday: Long Run
Tuesday: Long Run
Wednesday: Workout
Thursday: Rest
Friday: Long Run
Saturday: Workout
The day after a rest day should usually be a long run.
