Top Road Shoes for 2012 at Foot Tools

The latest issue of Canadian Running Magazine includes a break down of 21 of the top new road shoes for 2012.  Here is a quick look at the shoes you can find at Foot Tools:

Mizuno Wave Elixir 7- Retaining its lightweight appeal, the 2012 version of the popular Elixir model sees a snugger fit and more flexibility.  Still remains one of Foot Tools’ top lightweight trainers.  A popular switch for runners looking for a lighter running shoe with the same cushion and feel of your average running shoe.

Mizuno Wave Rider 15 – Celebrating 15 years, the new Wave Rider 15 is just as reliable as its predecessors.  The main change to the shoe from the Rider 14 is a slightly wider fit.  Those requiring special widths will still benefit from Foot Tools availability of the Rider 15 in Narrow (2A) and Wide (D) for women; Wide (2E) for men.

Asics Gel-Neo 33 – A new addition to Asics 33 line brings a flat, cushioned sole with a 10mm heel differential.  A guidance plate provides slight stability in this lightweight shoe.  Its performance fit and colour appeals to many of our clients!

Saucony Powergrid Hurricane 14 – Saucony’s new version of its structured shoe reflects a lighter and more flexible fit.  Dropping the heel differential from 12 to 8mm provides a lower ride and smooth transition.  Most clients familiar with the older version of the Hurricane have had zero complaints when putting this shoe on their feet, commenting most on the cushioned feel.  Clients who stepped away from the previous Hurricane model have switched back.

Saucony Progrid Mirage 2 – The upgrade to the successful Saucony Mirage includes less stitching for a softer fitting upper, while retaining its structure for those looking for a minimal shoe but need stability.  We haven’t heard any complaints!

Saucony Grid Type A5 – A minimal shoe with a 4mm heel differential.  This amazingly light and fast shoe feels like a sock when you put it on, and provides a cushioned feel when you take it out onto the road.

Tips for buying running shoes

By Brianne, Foot Tools Staffer

I had the realization that I have been working at Foot Tools for three years.  And I still cannot believe how much there is to learn when it comes to running shoes.  So I can only imagine how terribly confusing it is for the average person walking in hoping to pick up a pair of their first, good pair of running shoes.

Whether you are new to running or just finished your 10th marathon, there is always something new to learn about the latest shoes and trends.  Yet buying running shoes does not have to be complicated, especially if you know and/or understand what you are looking for.  Here are some helpful tips for you:

1. What do you need the shoes for?  Strictly running? Cross training? Walking? Speedwork? These are all very good things to think about, since there are certain shoes that can improve your performance depending on your need.  Some shoes have a specific heel design meant to absorb the impact when heel striking, which is great for walkers.  Some of the more minimal shoes now available can really benefit those looking for a light, fast shoe for track work, or someone branching out into the world of Crossfit.  Long distance runners may consider a more cushioned shoe versus someone only focusing on 5km races.

2. Your running style: A good running shoe store will do a gait analysis on you to determine the type of shoe you will need.  At Foot Tools, we look at your feet, ask you to squat and sometimes walk back and forth.  It seems strange to you, but for us, we want to know if you supinate (underpronation) or pronate (overpronation).  Once we know how your foot moves, we can then start selecting either neutral or structured running shoes for you.

Your running gait determines the type of shoe you need.

Someone who supinates or has a normal running gait will need a neutral running shoe.  Someone who pronates will usually need a shoe that has structure or motion control.  With structured running shoes, there are different levels of stability, from light to moderate to maximum.  To know the difference between the two shoes, look at the arch on the running shoe.  Most structured shoes will have a dark grey area, a marbled design, or a grey plate that indicates that there is support in the shoe.

Sometimes knee pain can be an indicator that you are currently running in the wrong shoe.  Pain can also indicate that your current shoe needs to be replaced.  Don’t assume a new shoe will correct pain, however; if the pain continues after you buy a new pair, consider having it looked at professionally and get it taken care of.  A few months off for physio and recovery is better than taking off years because you tried to run through the pain.

3. Budget: Your quality running shoe will cost you between $120-$200, with most falling under the $150 category.  The price levels can reflect the type of shoe, cushion, company, etc.  Sometimes the right shoe for you might be on sale (bonus!), but understand that you can’t really put a limit on purchasing the right pair of shoes that will minimize injury and maximize performance.

My last piece of advice?  FIT over FASHION!  You may or may not be surprised by how many people will walk away from a shoe that is the best fit because they didn’t like the colour.  There have been many times where I have seen someone talk themselves into liking a shoe simply because they like how it looked.  Shoe companies try to come out with flashy colours and coordinations that will appeal to everyone.  It never does and so for one season you might be stuck with that pink/blue/purple/orange/red shoe that you can’t stand.  Did you blissfully say ‘ahhh’ when you put the shoe on your foot, because it felt amazing?  GREAT! That’s what you want!  A pink swooshy design won’t change how it feels. Do you run looking down at your feet?  Hopefully not!  Trust us – as soon as you go out for your first run and realize how awesome your feet feel, you won’t be so focused on that annoying colour palette.

When it comes to fit, we follow a rule of thumb.  Literally.  When we measure your foot, we like to see almost a thumb width of space between the end of the shoe and your big toe. Having a little extra space for your toes and foot means less risk of blisters and room for minor swelling when running.  Too little room can lead to black toes, numbness and foot pain issues.  Running shoes often fit differently then your street shoes, so don’t stress when we tell you we are fitting you in a size 9 when you are normally a size 8 in other shoes.  A larger shoe size doesn’t mean you are hideous and gross and less than perfect.  It just means, that is the size of your running shoe for your foot.

See? It doesn’t have to be complicated! But don’t worry! Just leave everything to us and we’ll take care of you. 

Glutes: What are they good for? Absolutely everything!

By Brianne, Foot Tools staffer

Making a connection between your glutes and running may seem like a no brainer, yet for many runners, there is a lot to be understood about how this important muscle can enhance your running when properly trained and utilized.

The average runner, who usually only runs as their primary means of exercise, doesn’t necessarily have glutes that fire properly while they are running.  It may not seem like an overly important issue, yet your glutes, which connect your thigh bone and your hip bone, are there to keep your hips straight and in alignment while you are running.  If your glutes are not firing properly, or in some cases not at all, then your alignment is off and this can lead to more serious issues, such as injuries to your knees and Achilles.

The other issue involving your glutes is the case where your glutes are firing properly, but may not be as strong as your quadriceps and other muscle groups surrounding your core.  It is in this situation that these muscles tend to overshadow your glutes and do most of the work, which leads to overuse, inefficiency, and eventual strain and injury.

Here is a great video demonstrating how you can test to see if you are engaging your glutes:

Another great resource is Higher Faster Sports.  This website has great ideas for ways to test your body to determine where you might be lacking in strength and ways to improve.

There are many exercises out there that you can do at home, with no equipment, to work on your glutes and develop some strength.  A simple squat, lunge, or step-up on the stairs can help increase your glute strength, as long as you are focused on squeezing that muscle and engaging it while you are exercising.  Also, introducing hill running in your routine, if you haven’t already, can also help utilize your glutes and build some strength.

This video, with two-time U.S. Olympic runner Amy Rudolph, highlights four simple exercises that you can do involving minimal equipment; these maneuvers are similar and use the same equipment that a physiotherapist will have you do to strengthen your glutes.

At Foot Tools, we don’t just pay attention to your feet.  We care about your whole body and want you to get the most and best out of your exercise routine.  We are all here to provide the best advice we can so that you can continue running and exercising for life.  Do you have an exercise or routine that you’d like to share?  Find us on Facebook and share your ideas.  Not on Facebook?  Post to our comment section below!  We’d love to hear from you!

Foot Tools Shoe Review: Saucony Progrid Guide 5

By Brianne, off the injured reserve list

I recently switched from lightweight neutral running shoes to the new Saucony Progrid Guide 5, a light stability shoe that is in no way anywhere near what the Guide 4 was!  Having been injured for the past couple of months, I wanted to try a shoe with light stability to see if it would help take some of the stress off of my knees.  For the past year and a half, I had been running in the Saucony Kinvara and Mizuno Wave Precision, both extremely comfortable and lightweight shoes with no structure.  I have worn the Guide series before and decided to give it a go again.

Saucony Progrid Guide 5 - Women's

Saucony’s latest release of their go-to running shoe, the Progrid Guide 5, is a lot different than its predecessor.  The main difference between the Guide 4 and Guide 5 is the heel differential, dropping to 8mm from 12mm.  Since I was running in a lower profile shoe already, I wasn’t concerned about adjusting to the drop in the heel.  The difference isn’t major, though, so most runners looking for a switch shouldn’t be concerned either.

Saucony Progrid Guide 5

I couldn’t help but notice how much more room there was in the shoe when I first tried it on.  It definitely has a more generous fit, with a much more flexible upper and spacious toe box.  This is something I look for in my running shoes – I don’t have a wide foot, but my feet swell a lot while I’m running and a shoe that can accommodate that is always a bonus.  For those needing a wide or narrow shoe, don’t despair; the Guide 5 comes in all widths for women and in wide for men.

Top view - Saucony Progrid Guide 5

Anyone who runs in structured running shoes understands that sometimes it is hard to find one with cushioning.  At first, I didn’t feel anything different when I put the Guide 5 on; it felt flat and a little boxy, but I walked around in them for a bit and soon noticed the cushion and arch.  I could even feel the flexibility just walking around in them.  The fact that the weight of the shoe had been reduced by up to 1.5 ounces was noticeable also; the shoe was less bulk and more comfort.

Bottom view - Saucony Progrid Guide 5

My first run in them was on a treadmill and I was immediately happy with the smooth transition from step-to-step.  Good bye stiff sole, hello flexibility!  The responsiveness in the shoes was great and I was able to run one of my first pain-free runs in a while.  Running outdoors was no different – I took them out for a 4km run with our Learn-to-Run clinic and could really feel the cushion on the road.  There was less impact per stride, which made my knees very happy.  They even performed well during a heavy snowfall, with slippery sidewalk and road conditions!

Overall, anyone looking for a light stability running shoe for short and long distances should consider trying Saucony’s Progrid Guide 5.  The changes from the Guide 4 are definitely an improvement and should not disappoint those loyal to the brand.  At a comfortable price point of $144.99, the new Guide 5 is available at Foot Tools.  For a limited time, we are offering 20% off, so stop by and give them a try!  Happy running!

ASICS Lift Trainer

**This shoe is currently sold out in North America due to its popularity.  We will update you as soon as we are able to bring the shoe in.  We apologize for the delay!

There are technical high performance shoes on the market for serious athletes.  The new fitness movement of intense dynamic training has spurred a collection of lightweight workout shoes, such as the Inov-8 F-Lites, Vibram Five Fingers, Saucony Hattori, and New Balance Minimus, which all have a 0 to 3mm heel differential.  These shoes are great for the work out of the day, with high rep weight circuit training, speed running, skipping, box jumping and etc.  When your workouts start to approach low reps at your maximum when doing lifting, however, a different shoe is required.

ASICS has designed a weightlifting shoe, inspired by the professionals.  ASICS

ASICS Lift Trainer, coming to Foot Tools

Lift Trainer was made for those looking for a shoe that provides structure and support while lifting, something your regular training shoes can not provide. The heel of the shoe has been raised while the forefoot height is decreased, putting the body into correct lifting motion and providing the best opportunity for explosiveness and power throughout the entire lift.  Medial and lateral support is achieved through midsole outriggers and a mid-foot strap to provide exceptional stability.  The shoe weighs 13.8 ounces which is about 2 ounces lighter than a standard weight lifting shoe.  Watch this video from ASICS, featuring the Lift Trainer, as well as their training shoes and field spikes, which Foot Tools also carries:

At $139.99, this shoe will be easy on the bank account and easy on your body.  Foot Tools will be bringing in this unique shoe in late February of 2012.  Stop by and check it out!

Boomers vs. Current Shoe Trends in Running

By John, Foot Tools Owner

The running shoe industry is a multi-billion dollar market.  There has been a proliferation of retailers entering the Canadian running shoe market; John Stanton of The Running Room got in early on the boom and a few chains have come and gone.  Now there are big chains such as Foot Locker and Sports Check/Canadian Tire that carry higher end runners than they did a decade ago.  The popular Mountain Equipment Co-op is expanding into the running shoe market.  Independent stores like Foot Tools are popping up all over the place.  And you have orthopedic and chiropractic centres entering the game.  Yes, it is a saturated market with a lot of choices for the consumer.  It is the perfect condition for “pricing wars” and you are starting to see it with more to come.  The big chains have constant discounts such as ‘buy one get second for 50% off’ and other various specials.  Most of the independents are matching or beating the discounts offered by the box stores.  This has set up a buyers market.  Then there are those that choose to purchase in the “good old” USA.  Not much Canadian retailers can do about that.  Unfortunately, Canada does not have the population to match the American prices.  More demand equals more supply; more supply equals lower prices.

What has driven the running boom?  Who else but the Baby Boomer.   Your typical baby boomer (but not all!) puts on a little weight or gets bored and decide to take up running.  He or she may do a couple 5 km runs, and the next thing you know, this person is training for a marathon.  A baby boomer’s ambition usually always exceeds his/her talent.  And the shoe manufacturers, knowing their markets, have designed shoes for this market.  Heavy clunky shoes like the Brooks Beast, Saucony Grid Stabil, Asics Gel Foundation, and etc. are all examples of this.  Over the years shoes got heavier, more structured and controlling, in an attempt to get the big, slow runner through the marathon.

Always moving forward and towards new markets, the running shoe manufacturers are getting concerned.  The “boomers” are not going to be around forever.  What is going to happen when boomers start taking up ballroom dancing and recreational tennis?  The younger generation may do the odd 1/2 marathon or full.  But once they check that off their list, they go for another challenge like a triathlon, trail running, or obstacle course races.  The thing is, they are not going to burn through rubber like the die-hard boomers.  They aren’t to interested in 2.5 hour training runs.  They get bored easily.  And they do not like heavy, clunky, shoes.

Young people are having a bigger influence with shoe manufacturers.  The new shoes are lighter and less structured with a lower heel profile.  Saucony has come out with the Mirage and Kinvara, about 3-4 ounces lighter plus they have a heel profile 4mm lower than traditional shoes.  They have also introduced the Hattori, a shoe weighing about 4 oz, which provides a natural feel with a zero differential heel to toe.  Who’s buying this stuff?  The young people are using it for their more intense training.  Young people have learned to train the whole system – strength, core, and flexibility.  Meanwhile, the boomers are still out there running and are still influential.  It will be interesting to see how manufacturers will scramble to meet the needs of the younger running generation, once the boomers have moved on.

Jen talks Sport Psychology

By Jen, still the fastest woman alive (at Foot Tools)

I have completed my first semester of my Master’s at Ottawa U in applied sport psychology. I’m thrilled to be in this field as I round out my last year of eligibility in the CIS as a middle distance runner. I have learned so much from my professors, who collaboratively have worked with countless Olympic level athletes and published innovative work in the field. This fall, we studied fairly complex theories, but for me it is the simple lessons I have found to be most valuable.

As runners it is in our nature to dissect our worst races/practices/runs and break down every last detail of what went wrong. This is great and so much can be learned from this. However, it doesn’t seem to be in our nature to break down what went well in our best races/practices/runs. Sometimes it is ineffable, as if all the stars had perfectly aligned and you truly believe your lucky socks helped get you your PB. (I have to admit I do still strap on my lucky socks every race). Once I am accredited as a sport psychology consultant, one of my tasks will be to pull that PB experience out of athletes. To help athletes re-create the magic and come to realize that PBs aren’t mystical experiences, they are the result of effective preparation. The other day in class one of my professors said very casually, something along the lines of: “I’m not sure how you’re going to accomplish your task if you have no idea what you should be thinking about during your task”. This is a simple statement that is quite loaded. I believe that debriefs after all your great races and workouts are so important to help re-create that moment in the future. Every time you give yourself a little pat on the back, whether it be because you got yourself out the door in -20 temperatures, you made it a little further in your 30 minute run than you usually do, you had the practice of your life or you had the race of your life, don’t let this moment go unanalyzed!!!

Look back at what worked: when did you last eat, were you relaxed all day or “in the zone”, what was going on in this zone, did you psych yourself up or calm yourself down, were you thinking about your discomfort or were you above it? In my ideal world, every athlete at every level would have a sport psychology consultant at their finger tips. Unfortunately this is not the case. Be sure to use the resources you do have at hand: your training log, your goal setting sheets, your running partner. Few athletes at any level ever talk about their best sporting performances in an attempt to re-create them. When you meet with your group next or stop by at Foot Tools after you have finished a run, have a little chat with your fellow runners. John Lawson will talk running all day if you’re open to it (I know because we have). Explore what happens when you’re at your best and re-create it!!!

And now, we’d like to introduce Lacey!

By John, Foot Tools Owner

Burlington athlete Lacey Van Dermarel is an up and coming power athlete. At 24 years of age, she is in her first year of Olympic lifting and has qualified in the 58kg weight class for the National Championships in Montreal this summer. Lacey is also a top ranked Crossfit competitor and competed in California this past summer at the Crossfit Games. She is sponsored by Redefine Fit and Foot Tools.

Lacey’s favourite cross training shoe is the Inov-8 F-Lite 195. She loves its versatility for when she does her workouts and fast running. When running, Lacey prefers the light weight Saucony Kinvara, for its responsiveness and comfort. For weight lifting, Lacey wears the Rouge Do-Win and enjoys how it helps position her for lifts.

We look forward to supporting and following Lacey, who is a dynamic and focused athlete. Come in to Foot Tools and meet Lacey; she will gladly give you advice and will help you pick out shoes and equipment.

Sprinting can make you faster

By John, Foot Tools Owner

Do you want to improve your running form and develop speed?  Then introduce sprint training into your training program.  For inspiration, watch 200 and 400 metre runners and how they float around the track.  Sprinting is an excellent way to develop the glutes, an area of weakness for many runners.  Sprinting also works the calves as you strike more to the forefoot as you increase speed.  Long slow distance running can lead to some sloppy bad habits and poor form; introducing sprinting into your routine will require focus and will break the monotony of steady paced running, which will be a refreshing change and will help you build on speed.

Another bonus of adding sprinting to your routine?  Sprinting burns calories and builds muscle, a great weight loss combination!

Introduce sprinting gradually and make sure you have a good quality warm up as an essential part of your work out.  Start off with 50 metre sprint accelerations at about 50- 85% of your top speed.  Also, short fast acceleration of 20 meters will help you work up to your top speed.  As you progress, add 60 to 100 metre repeats with a full recovery of 100 meters of easy running or walking.  Sprint spikes will help you get the full benefits from sprinting.  A quality sprint spike has a full-length sprint plate, which promotes power through a sprint-specific pattern that focuses energy where it is needed most. 

Mizuno Tokyo

Foot Tools has a promotion on the Mizuno Tokyo Sprint Spike – regularly $99.99, the Tokyo is now on sale for $30.00!  A great deal for someone introducing sprinting to their training program.  If you are looking for more variety to see what works best for you, we also carry the Asics Japan Lite-Ning, Nike Zoom Superfly R3, Nike Zoom Ja, Saucony Showdown, Puma Complete Theseus Pro Ltd and many more. 

Come in and we will fit you in a performance fast shoe.  Speed is fun and we will help you get there!

The Saucony Peregrine – A nice surprise

By Paula, Foot Tools Owner

It’s cold and it’s winter.  I can’t wear sandals anymore and I needed a dark shoe to wear with my black pants while here at Foot Tools.   As the owner, I have my pick of any shoe in the store (definite perk!);  I have a big foot, with a high arch, so I needed a dark neutral shoe.  I came across the Saucony Peregrine, a black shoe with some dark pink trim on the sole, a new trail shoe out this year.  So what the heck, I try it on.  It looks great with my black pants, which was the main reason I put it on.  But oh my goodness!!!  I could not believe the feel and the immediate comfort.  A “right out of the box” fit and no break-in period.

Women's Saucony Peregrine

I have worn a lot of makes and models of running shoes , but there are not too many that give me that “ aaaahhhhh” feeling on my feet.  The Saucony Peregrine, so you know, pioneered the “minimalist movement”… ( less is more in a shoe).  So that is why it has the natural feel on my foot.  It has a low profile look (4 mm heel-toe drop).  So there is no “hunk a chunk” build up and my heels are not jacked up in the shoes.  It has some nice lugs on the bottom, so if I do decide to go on the trails, I can focus my way through any terrain.  But the lugs aren’t so large that it would not be comfortable to run on the road.  I found just running down the street in the Peregrine that it was incredibly responsive.  When I got back the store, I weighed the shoe and it was only 8.2 oz.  Now that is pretty light, yet I could feel the cushioning in the shoe.

Men's Saucony Peregrine

If you like the Saucony Kinvara, a lightweight trainer, you will love this trail version, the Peregrine.  Named after the Peregrine Falcon, lightning swift and known as the “fastest animal” on the planet with its ability to reach diving speeds of 240 mph, which would give this bird a 100 mile PR of about 24 minutes!

Come by Foot Tools and check it out for yourself!