"neutral" shoes

Don't you hate when your favorite running shoe gets a "model update"? At least if it is discontinued you know it gone and you have to start over with a new shoe. When I hear things like, the new model is coming soon, I just cringe. A couple of years ago, after alot of searching and wear testing, I found that the New Balance 1061 was the a great neutral shoe for me and most of my clients. It provided clients that wear orthotics, a good firm start without a large soft crash pad. I was getting 400 miles on my shoes which was the best mileage on a pair of shoes that I have accumulated in several years. But then with the new year, the 1061 was updated to the 1062. It looks similar but it is not. They extended the crash pad which significantly change the shoe. With video, I am finding that I am no longer able to recommend it as often as I could the 1061. With my running, I now only get 200 miles prior to it wearing out to the point when I can no longer wear the shoe.

Never fear, I think I have found my new favorite "neutral shoe"without a large crash pad: The Brooks Defyance. On video tape it looks to be as good as the 1061 and much more "neutral" than the 1062. It has gotten similar kudos from my clients. I don't have many miles on the shoe, so I don't have a feel for it's durability. Let us hope that Brooks doesn't screw up a good thing with the "new models". New Balance is coming out with the new model replacement for the 1062, the 1063!

Maybe it will be an improvement.

Neutral shoe without large/soft crash pads:

Brooks Defyance, Adidas Boston (no formotion), NB 1062, occasionally the Asics Landreth

Indy Mini-Marathon

For any readers out there that are interested in running the Indianapolis One-America Mini-Marathon in May, the field is 75% full as of today.  You can sign up at:  www.500festival.com

the runner's core exercises

In this post we have listed the key exercises which Lou & I use in order to keep up our baseline strength and mobility. These exercises load the key muscles involved with running. Each of these phases have a different goal and we try do them in this order to achieve these goals. More reps is not necessarily better. As I do these exercises, I try to think of the goal and concentrate on the quality or control of the movement. We try to do these 2-3 times per week on easy running days or rest days. In the off season, in our case winter, we may do these more frequently. Click on the highlighted words for a link to the post which will demonstrate each exercise. I will also eventually add these to our sidebar with updates for the exercises which I don't have a description. Remember give us some feedback with a comment. I never really know if anyone gets anything out of this blog.

Phase 1
Foam Rolling Goal- relax/release key muscle groups / Hamstrings, ITB, quads & hip flexors
I do 20 reps on each muscle group

Phase 2- Gently lengthen muscle groups which were released with foam rolling.
My key areas are my hamstrings and hip flexors.

Hip Flexor stretch

Lower Abdominals -This is a good way to indirectly work lengthen my hip flexors by increasing
the strength of my lower abdominals and stretch my back extensors without
actively loading my hip flexors as with the majority of Pilates exercises.

Phase 3 - With this group of exercises, the goal is to strengthen muscles by isolating the weak ones which try to get out of doing the work (primarily the glutes).

Clams

Bridging series

Arms

Phase 4 Goal- Strengthen the key muscles in a more functional way or to integrate the muscles which were stressed in phase 3. I don't do all of these in one session but rather I pick 2-3 of these. In the next workout I do the ones I skipped in the previous workout.

• Step Overs /Balancing
  
• Step Downs
  
• Lunges/Front Step up (modified lunge)
  
• Squat

Note to readers: Always consult a physician before starting any exercise program. The posts on this blog are purely for educational purposes only. The information written in the posts is the opinion of the authors and should not be taken as medical advice.