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!

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!

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.

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!!!

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.

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. 

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!

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!

As you may or may not know, at the end of September I was sidelined with an irritated meniscus and lingering knee issues from an old injury.  I had to drop out of a 25km trail race and then walk a destination half-marathon I had signed up for in St. Petersburg, Florida.  Being on the injured reserve list has made me even more sympathetic to the woes of our clients when they come in to Foot Tools with issues, especially when they are knee and foot related.

Normally when I’m in a race, I’m not really paying attention to the people around me – other than the odd person lacking in race etiquette who goes kamikaze all over the place and doesn’t really look to make sure they aren’t taking people out (sigh).  My attention to detail, however, completely changed while I was walking the half-marathon in St. Petersburg.

First of all, the expo prior to the race leaned heavily towards minimalist footwear.  There were reps from Inov-8, Vibram, Newton, and Zoot, as well as Saucony, Brooks, New Balance and Pearl Izumi.  Front row and centre in all of these displays were the latest in the minimalist line, with these reps more than happy to tell you all about how wonderful their shoe was for your foot.  There was even a shoe there with actual metal springs inserted into the heel to help relieve plantar fascitis and heel spurs and cure any other issues you experience when walking/running.

I’m a fan of minimalist footwear, when worn for the right reasons.  Yes, it is possible to run far distances in a minimal shoe, but not if the day before you were running in a Saucony Triumph or Asics 2160.  Of all the reps I chatted with, only the Saucony and Inov-8 reps really seemed to get it.  They asked me first if I had ever worn a minimal shoe, and then asked what activities I did when wearing their shoe.  Both firmly agreed with me when asked if a person should first drop down to a lighter shoe but with a less drastic heel differential, especially if their goal was to run distances greater than 5km over the long run.

At any race, I am guilty of checking out people’s footwear when waiting for the race to start.  While I was walking in Florida, I couldn’t help noticing how many people were wearing the wrong running shoes for their gait and speed!  It is pretty much a fact that a fast runner can get away with wearing a lighter shoe for a longer distance, because their foot is not touching the ground for very long.  A slower runner (that would be me as well) benefits from a little bit more under their feet, reducing soreness and injuries.  I cringed when I saw a woman running slower than I was walking in her Vibram Five Fingers, on concrete, cobblestone and brick.  I was wearing my Saucony Kinvaras and watching her go made my feet hurt.  My whole body ached when I watched another woman with severe pronation (her knees were collapsing with each stride) as she struggled through each step (in defense of women runners, this was a women’s only half, so there were few men to criticize!)  It isn’t necessarily their fault though – I wonder where they purchased their shoes and if anyone asked them what they were wearing the shoes for.

These are just two of many examples I saw while I was walking the half marathon.  It reminded me why it is important, when training and running – no matter if it is for a race or every morning before work – to always be wearing the proper footwear, and to know and understand what is needed to enjoy doing what we love.  When working at Foot Tools, I appreciate any opportunity I have to help our clients understand what they are putting on their feet and how it can help (or hurt them).  There are so many shoes out there, with pretty colours and neat features, but it doesn’t mean it is the right shoe for your feet.  Similar to resting and recovering from an injury, you don’t want to make a mistake and risk reducing how much you can go out and enjoy running.  A bad shoe can really ruin that experience, and if you are new to running – for whatever reason you have decided to run – it is important that you educate yourself and get to know your feet.

Foot Tools offers gait assessments, as well as advice and technical information when it comes to our products.  We can help you decide what shoe might be the best option for you and even let you take it for a test drive outside on the sidewalk to see how it feels in action.  We encourage you to take the shoe home, wear it around your house and out for a run (in dry weather of course!) or on a treadmill, and if the shoe just doesn’t seem right, then we’ll gladly exchange the shoe for one that works better, or give you a store credit for when the right shoe comes in.  We don’t want you wearing the wrong shoes; that’s why our motto is, Foot Tools…on your feet!

The crossfit boom is having a big impact on how athletes train.  The latest training techniques are based on “total fitness”, with short and intense workouts with an emphasis on functional total body movements.  Mileage is reduced and quality over quantity is emphasized. This movement is driving the minimal shoe market. Crossfitters want minimal footwear that will allow them to make more natural movements while weight lifting, doing fast paced training, and running.  This has created a new market in the fitness shoe industry.  Companies like Inov-8 have designed shoes with a lower heel to toe differential.  They design shoes around the natural function of the human body’s bio-mechanics.

The F-Lite 195 weighs in at 6.2 oz for a woman’s size 8 and 7 oz for a man’s size 9. The F-Lite has the ‘S STICKY’, a

specially developed sole using rock climbing sole technology to optimize grip in wet conditions. The 195 features a 3mm differential between the forefoot and heel, which ensures that the foot remains close to the ground for stability and natural positioning.  This shoe also has a performance fit, which ensures minimal internal movement while ascending or descending various terrains.  The lightweight and breathable mesh fabric allows the foot to breath while it forces water out through the mesh.

Inov-8 has designed a  Fascia-Band; this is important when choosing minimal technology as this is an area of injury when runners scale down from heavy traditional shoes. The foot’s plantar fascia ligament structure acts like a large, strong bowstring, creating a tension along its length from the front of the heel to the ball of the foot in order to maintain the structure of the arch and help convert the foot to a rigid propulsive lever.  When we take a step, our foot impacts on the ground and the tension along the plantar fascia ligament increases as the heel lifts from the ground.  As the toes begin to extend and the heel raises further, tension on the plantar fascia increases until it carries the entire body weight of the runner. This increase in tension is often referred to the “windlass effect.”

How the fascia-band works

Originating at the heel, the Fascia-Band extends forward along the sole and divides, just as the human fascia divides, into five bands that terminate anterior to the metatarsal heads.  As body weight moves forward onto the metatarsal heads and the toes begin to extend, tension on the Fascia-Band increases, just as it does in the plantar fascia structure. When the heel leaves the ground, the Fascia-Band resists elongation of the medial arch and carries the entire body weight of the runner converting the shoe into a rigid propulsive lever.

Inov-8 is a leader in minimalist technology and will shatter established thinking. They look at the foot in its natural state – barefoot.  There is no support, posting, gel, zones or air cushioning; the foot is flat to the ground with no raised heel. All unnecessary structure has been removed, with every shoe being neutral based on the anatomical shape of your foot. They are also highly flexible and allow your toes to splay naturally with each stride.

Inov-8 is unique as it recognizes that switching to a minimalist shoe overnight is risky business.  Inov-8 is one of the only running brands to offer a range of shoes that allow you to make a gradual transition to a more natural running style, which is associated with significantly less injury rates.  Inov-8 road running shoes provide four different levels of cushioning (Shoc-Zone 0 to 3) and varying differential ( 0 – 9mm – the difference in height between the heel and forefoot). As you reduce the level of cushioning and differential, the foot eventually gets closer to its optimum natural running position.

Look forward to some great new Inov-8 shoes at Foot Tools March of 2012 in store now! We have the BARE-XT 210, a shoe for serious crossfitters with a sticky rubber sole and low heel that provides a strong base for lifting weights and the 1 piece TPU lacing support provides durability on the shoe when climbing ropes.  Don’t forget to also check out our current selection of Inov-8 shoes. We have the BARE-X 200, F-Lite 195 and the F-Lite 230. These shoes will give you a sense of freedom that will allow you to move the way your body was designed to move!

Injuries suck.  There is no other way to say it.  

It’s been a great year for me, with improvements on my speed and performance, becoming fitter and faster than I thought I could be, and really enjoying my cross training routine of running and crossfit.  I discovered trail running this year and fell in love with it.  Enjoying my fitness regime so much, I decided to sign up for the Run for the Toad at Pinehurst Lake, a 25km trail race on October 1st, followed by my very first destination race and half-marathon, in St. Petersburg, Florida, on November 20th.

So of course, why should my body go along with this plan?  With 2 weeks to go before the Run for the Toad, Chris (friend, running partner, instructor for some of our clinics) and I went out for a nice 8km run on a beautiful and brisk Monday morning.  About 5km into the run, this horrific pain went through my knee in mid-stride, so painful it made me cry out.  I walked it off for a bit and then tried to run again.  Nope.  My left knee was not having it.  Lucky for me, Chris is a great partner and extremely supportive.  She walked back with me with no complaints.

My first thought was – I will just ice it, rest it for a few days, and surely it will be fine.  Ever since I lost all the weight, my injuries have been few and far between.  I don’t believe in over-training, and I don’t like to do crazy long runs to train for greater distance races.  And without having to haul all those extra pounds around, my knees that have sustained some serious injuries from previous years of accommodating a larger frame, have really been causing little to no issues when out running or working out.  So the thought never even crossed my mind that this might be a little more serious.  Sure enough, after a week of rest, the pain was back within 1.5km of running.  I attempted to do the Run for the Toad with a pull-on tensor brace, but dropped out at 5km because the brace pretty much masked the injury, but in no way did it prevent it. 

I cried.  I cried a lot.  Our campsite backed right onto the trail at the 5k/17.5k/30k/42.5k mark (the race is a 12.5k loop), so despite it being 10 a.m., I grabbed a beer and stood beside the trail cheering others on.  I was miserable and it was really hard watching everyone run by.

First thing Monday, I made an appointment with a sports doctor.  The visit was less than stellar, with the doctor looking at me like I was nuts and prescribing anti-inflammatories and a patella band to use when running.  His advice – try the band and drugs for 2 weeks and if it doesn’t work, come back.  At this point, I’m panicking and trying not to cry again.  I had a half-marathon in 6 weeks!  So, the next evening I put the band on and went out for a run.  Nope!  1km was all I got before the pain became unbearable.  Again, I cried (yes…I’m a baby when I’m frustrated!  I can admit it.)

I had a chat with Paula and John, looking for some advice.  Without any hesitation, John handed me a business card for Dr. Madhavji at Physiomed, a physiotherapy and chiropractic clinic on Brant Street.  I admit, I was a little suspicious as to what a chiropractor could do for me.  At this point, however, I just wanted someone to give me some answers, and maybe a little bit of hope.  So I made an appointment for an assessment.

Within 10 minutes of starting my appointment, I was feeling better.  Explaining the pain and its location, Dr. Madhavji went to work assessing my knee.  I then visited Billy in the physio clinic, who also did an assessment.  They spent an hour and a half with me, listening to me and working with my knee.  When they were done, I waited 5 minutes and then sat down with Dr. Madhajvi, who actually gave me a treatment plan and their goals to get me up and active, hopefully in time for my race.  I was blown away and so happy to have a team of people whose main objective was to get me healthy and active – and not just for one race, but for life.  Not only that, the people who work at the clinic are some of the nicest people you will meet.  They love what they do, and it shows.  Kim, who works at reception, is fun to chat with and Dave, who I spend most of my time with, is patient and great to work with.  The improvements I have seen in 4 visits are amazing.

The moral of this long and winding tale is this – when an injury strikes you down, be smart.  Yes, injuries suck.  They can be minor and go away, causing minimal interruption to your life.  Or they can be major and require time and effort to heal so you can carry on.  The bottom line is, listen to your body!!  It hurts for a reason and even if time is required before you can be fully active again, you will bounce back and be fitter and faster in no time.  When you ignore your body’s warning signs, you risk causing greater injury to yourself and there is always the potential that the damage can become permanent, affecting you forever. 

3.5 weeks until my half-marathon – there is the potential I won’t be able to do it, but at least I listened to my body and am taking care of it so that I will be able to run the next race!  Wish me luck!