Because of the top-notch performance of the sneakers I’ve tested, I figured that I couldn’t go wrong with giving my workout wardrobe a Hoka renovation (i.e., one specific to running). Turns out, I was right.

Why it’s important to have gear specifically for running

I used to think that all workout clothes were created equal, that I could just use the same-old gym clothes that I would wear on the weight-room floor or yoga class on my runs. However, I quickly realized that running requires its own wardrobe because it’s a completely different motion. Instead of being stationary, I’m moving forward constantly. Moreover, I often run outdoors, meaning I need to consider the weather and dress accordingly.

Up until a few weeks ago, my workout gear was still basically comprised solely of yoga sets, which aren’t exactly designed to help you run miles on miles on miles. Tired of having leggings with no pockets and too-short outfits that led to my thighs chafing, I decided to quit playing around and get some actual running gear.

What I look for in running gear

Functionality and technical elements come first and foremost. Running gear should be designed for running and everything that comes with it. It should be moisture-wicking and quick-drying for when things get sweaty. It should be stretchy and ready to move with you, yet compressive and sleek as to avoid chafing. It should be lightweight and comfortable, as to not weigh you down or annoy you mid-run.

Then, there’s the extra, thoughtful touches that make running more enjoyable. I used to run with an armband, which was great for holding my phone. But now, I have a fob for my apartment building and a solid key to my actual apartment, so I need pockets. And yes, pockets plural—I am unimpressed by just a singular pocket because where am I supposed to put my phone, keys, and any cards I may need? What’s great about the Hoka running gear, specifically, is that the bottoms all have plenty of room for my things.

Honestly—and I am so unbothered by how this might sound—I’m a sucker for cute running clothes. When I’m shopping for anything, even workout clothes and running gear, I want it make me feel confident in my appearance because that helps make me feel more confident in my running.

The 10 best pieces of Hoka running gear

Hoke, 1/2 Zip — $88.00

Available sizes: XS-XXL (select sizes/colors sold out)

This is the first piece of Hoka running gear I tried, and there was a lot to love about it. It’s super lightweight, has a chest pocket on the left side (which is great for storing keys), and has thumbholes at the wrists, which make my runs extra comfy. I’m also into the fact that Hoka produces this half-zip in sizes XS-XXL in four pretty colors. It’s also thin and lined with fleece, making it perfect for an outdoor run when the weather is on the chilly side.

For reference, I’m five feet tall, weigh 135 pounds, and am a B-cup. I would classify myself as petite, so I tried a size small, and it fits pretty well. It’s loose enough to be extremely breathable, but not so loose that I can feel it bouncing while I run. While I am curious how the smaller size would fit, I’m glad I got the small (instead of the extra small) because I’d rather wear clothing that’s a little big over a little small. If you prefer to run with tighter garments, though, I’d definitely recommend sizing down.

Colors: 4

Pros: 

• Lightweight
• Fleece lining
• Pockets and thumbholes
• Breathable

Cons: 

• Runs large

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Hoka, Hupana 5" Short — $40.00

Originally $52, on sale for $40

Available sizes: XS-XL (select sizes/colors sold out)

Because of how short these are, I thought the Hoka Hupana Short might lead to chafing in my inner thighs on my runs . Once I actually ran, though, I realized that they’re the perfect length and there was no chafing in sight. I also love that these shorts are basically pockets galore: They have a zipper pocket on the right side, an open pocket on the left, and a small pocket in the seam of the waist. I usually keep my phone in the left pocket and store my keys or cards in the pocket with a zipper.

These shorts are made of a recycled polyester-Lycra blend and are available in sizes XS-XL. I got a medium, which is a bit tight around my thighs and has a good fit around my waist—though I do wish they had a drawstring. When I’m running, I want my bottoms to be ever-so-slightly snug so that they don’t fall down as I stride, and I find myself pulling them up every so often. If I could order these all over again, I would definitely add the small to my cart.

Colors: 4

Pros:

• Perfect length
• Ample pockets
• Stretchy yet compressive

Cons: 

• No drawstring—can slide down

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Hoka, Hupana Sports Bra — $38.00

Available sizes: XS-XL

I honestly don’t have anything bad to say about this sports bra—it’s comfortable, it provides amazing support for my breasts regardless of how fast I’m running, and it has a very chic, semi-circle cut-out on the back for extra breathability. That said, I noticed that the internal Hoka label peeled after a handful of runs and washes. I wouldn’t necessarily classify that as a bad thing, though, since it doesn’t affect the stellar performance of the bra.

I would fully suggest sizing up if you’re stuck between the smaller and bigger sizes. Even though I’d say I’m petite, my chest and rib area are rather wide, which is why I opted to get a medium when I tried this sports bra. In addition to a range of sizes, the Hupana Sports Bra comes in six colors (which you can match with the tights and shorts).

Colors: 4

Pros: 

• Supportive
• Lightweight and breathable
• Comfortable

Cons: 

• No specific cup/band sizes available

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Hoka, Performance Tight — $88.00

Ever since I started my journey as a runner, I’ve been searching for outstanding running bottoms, a feat that’s much harder than I’d imagined. Much like Goldilocks, I would find that some tights were too loose while others were too long for my 5-foot frame. While the Hoka running tights are slightly tight on my waist—because I got a small instead of medium as I did with the shorts—but I find that preferable because they don’t slide down at all.

Like the Hupana shorts, these leggings are made of 75 percent recycled polyester and 25 percent lycra, making them comfortable, light, and stretchy. They have three pockets: a small one on the left side of the waist, an open pocket on the left thigh, and a zipper pocket on the right side (in which you can see my key fob). These tights come in sizes XS-XL, really hug your figure, and are available in five different colors. I wish they had a drawstring for a more custom fit, given the price tag.

Pros: 

• Lightweight and comfortable
• Recycled materials
• Ample pockets
• Compressive

Cons: 

• No drawstring waist

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Hoka, Merino Midlayer — $94.00

Available sizes: XS-XL

Coincidentally as all heck, I’m wearing the Hoka Merino Midlayer as I write this article. The sweater is made of merino wool, an ultra-soft, cashmere-like wool used in luxury apparel and some sportswear. Merino wool is also extremely cooling and is amazing at soaking up moisture. What’s more: This midlayer has reflective lines printed vertically across each elbow; has a mesh back that makes it super breathable; and it covers about half of your neck to keep you warm.

This midlayer comes in two colors: red-orange and black. I tested it in black, and it was more of a deep navy blue than a true black. Don’t get me wrong—I still love it, and the color obviously doesn’t affect its performance. I’m just saying that if you’re looking for a black midlayer that goes perfectly with your black bottoms, this top isn’t it. If, however, you’re shopping for a breathable, light, and comfortable long-sleeve that helps you power through your runs, this will do the trick. This sweater runs in sizes XS-XL, and I tried a medium. It’s the tiniest bit loose, but I’d still stick with this size over a small.

Colors: 2

Pros: 

• Warm yet breathable
• Moisture-wicking
• Comfortable

Cons:

• Almost all sold out
• The black is more a navy blue than true black

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Hoka, Pullover — $55.00

Originally $78, on sale for $55

Available sizes: XS-XL

I’m an LA girly, so I can’t say that we really have super cold winters, but the early months of this year were uncharacteristically chilly. When I would head to the gym or go on a 6 AM run (which honestly was only a handful of times), this cropped pullover was my best friend. It’s made of French terry material, making it super soft, cushiony, and warm. It also has thumbholes at the wrist and a drawcord to adjust the tightness of your hook.

One note: The product page says that this hoodie features a kangaroo front pocket, but the pullover I tested had zero pockets. I got a size small (from a range of XS-XL), which fit well as an oversized hoodie. That said, because I’m only five feet tall, there’s extra material when I put my thumbs into the holes of this hoodie. Knowing this, I’d probably get the extra small instead of the small—but I’d still get this light green option instead of the blue or pink picks.

Colors: 3

Pros: 

• Warm and comfortable
• Drawstring waist
• Thumbholes
• Slightly cropped for layering

Cons: 

• Runs large
• Advertised with kangaroo pockets but there was no pocket when tested

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Hoka, Glide 3/4 Sleeve — $58.00

Available sizes: XS-XL

If I’m spilling the tea, the whole tea, and nothing but the tea: This three-quarter sleeve isn’t the most aesthetic garment on this list. Instead, it’s one of those functional shirts that I’ll turn to time and time again because I can wear it whether it’s hot or cold. Also, if I had an Apple Watch, its sleeves allow me to easily check it (instead of having to reach into my pocket for my phone).

On to the materials: This shirt is made of 100 percent recycled polyester, which means it’s adept at keeping sweat on the outside of your shirt and quickly drying it. At first, I didn’t believe the claims about this material, which Hoka and other running lines refer to as “sweat-wicking.” However, last week, a friend and I ran more than four miles outdoors. He was wearing a cotton shirt and I was wearing this three-quarter sleeve. While his shirt was basically soaked, mine was completely dry to the touch—on my back and, yes, even under my arms.

Colors: 4

Pros: 

• Quick-drying and moisture-wicking
• Lightweight
• Sleeve length works well with watches and trackables
• Versatile

Pros: 

• Form-fitting—size up if you prefer a looser fit

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Hoka, Performance Hat — $24.00

One size

Out of all of my hats, the Hoka Performance Hats is the lightest by a long shot. I live in LA and am very serious about going the extra mile to protect my skin from harmful UV rays, but I don’t really log my miles with a hat on. In fact, I was kind of against it because I found that hats would get heavy after a while and I’d breakout around my forehead.

However, this baby has earned a spot as one of my go-to running pieces because of how light and breathable it is. This five-panel hat is available in six fun colors and has a flexible brim that makes it a breeze to pack in any bag—big or small. From running in it, I discovered that this hat also dries with ease. To adjust, you’ll use the cord on the back of the hat, effectively making it once size fits most.

Pros: 

• Lightweight and quick-drying
• Perforated sides for breathability
• Adjustable
• Packable

Cons: 

• Only one size

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Hoka, No-Show Run Sock 3-Pack — $35.00

Available sizes: S-XL

I didn’t get to test these no-show socks for myself because they were out of stock at the time, which made me feel like they had to be good. Instead, I headed to the reviews on the product page and found a total of 156 reviews. Those reviews awarded the no-show socks 4.5 out of five stars, which is pretty dang good.

One reviewer, who gave these socks five stars, mentioned that “They have little areas of extra padding that aid in cushioning your foot and have a vented area to help with keeping your feet cool.”

According to the product page, these socks are made of nylon, polyester, Coolmax polyester (which is engineered to wick moisture), cotton, and elastane. Simply put, this means that the no-shows are form-fitting, breathable, flexible, and they stay dry. While the No-Show 3-Pack is $35, they also have a 3-pack of crew socks for $45. Both packs come with white, black, and grey colors and are available in sizes S-XL.

Pros:

• No-show design
• Cushioned
• Light and breathable
• Highly reviewed

Cons:

• Frequently sold out

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Now, no matter how comfy a pair of running shorts is, or how good they look, not having ample pocket space is a dealbreaker for me. Mostly, I need at least one pocket big and secure enough to hold my phone. But really, what I want is the most pockets possible. The more that a pair of shorts can store, the more likely I’m going to be able to use them for long runs and races.

Because while I own two running belts (the FlipBelt ($34) and a Spibelt ($27), I find both sometimes slide up my waist unless I place them *just so* and wear the right kind of fabric. It’s distracting, and I’d much rather stash everything I need to bring with me right in my shorts, and then never have to think about any of it while I’m running.

So I recently went on a hunt for the best women’s running shorts with pockets—specifically, pairs with as much pocket space as I could find. I looked up options that had at least one pocket big enough for a standard-sized cell phone, plus three or four additional pockets for keys, gels—anything else I normally bring on my runs. Then I wore them for at least one or two test runs, a neighborhood walk, plus one other kind of workout (like bootcamp, yoga, a bike ride) to get a sense of how they perform during different kinds of movement. Out of everything I researched and tested, these are the seven best I’d recommend you swiftly add to your carts.

The best women’s running shorts with pockets for stashing all your stuff

Best for training:

On, Sprinter Short — $70.00

Available sizes: XS-XL

Although On is most well-known for its signature running shoes with hollow “clouds” in the soles, I’d recently heard that the brand also makes excellent shorts, so I decided to try these out—and was not disappointed.

These shorts just feel… sleek. Longer than booty shorts but shorter than your typical bike shorts, this pair features just the essentials without any extra weight. The fabric is light and thin, so it won’t slow you down even as temps heat up. There are three mesh pockets along the back of the waist (including a larger one in the middle for a phone), plus two drop-in pockets on either leg. Gentle compression keeps everything in those pockets secure without squeezing too hard.

Pockets: 5—three mesh pockets around the back of the waist (including one for a phone), plus two drop-ins on either leg
Colors: 2
Care: Machine wash cold and hang dry

Pros:

• Sleek style
• Lightweight  
• Unique length

Cons:

• No zippered pocket

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Best for race day:

Tracksmith, Lane Five Short Tights — $68.00

Available sizes: XS–L

I’ve owned three different versions of these shorts over the years, and they remain my all-time favorite for running. With each update Tracksmith’s put out, they’ve made them just slightly better, bit by bit. Currently, they sport five pockets, including a zippered pocket in the back, and four smaller ones that are just the right size for a gel or keys, making them ideal for a long run or race. What I love: No matter how far or fast I run in them, or what the weather is like, they literally never ride up, thanks to rubber grips on the legs’ hems. I’ve never found another pair that stay put this reliably.

Pockets: 5—one zippered back pocket, and four smaller open ones along the back and sides of the waist
Colors: 5
Care: Machine wash cold and hang dry

Pros:

• Stays put without riding up
• Tight fit means items in pockets don’t bounce around  
• High-quality fabric feels soft yet supportive  

Cons:

• Zippered back pocket sometimes causes slight chafing on long runs
• Only available through a size large

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Best for trail running:

Rabbit, Smashems 4" — $64.00

Originally $80, currently on sale for $64 (in orange color)

Available sizes: XS-XL

Both comfy and functional, these shorts are designed for the trails. Soft nylon fabric along the waistband and in the liner gives these a cozy feel, while also featuring super light and airy polyester-based material over the legs to help you stay cool and dry. The entire waistband doubles as pocket space, with a large zippered back pocket in the back, then open slits the rest of the way around. One cool feature that I’d never seen before: Two elastic loops with rubber grips in the back let you store hiking poles.

Because the waist on these is a little on the looser side, I’ve found if I do stash anything in the pockets I really need to tie the drawstring tight to keep my stuff from jiggling around when I run. But the benefit is that I can then loosen it afterward so the shorts transition to a more relaxed fit when I’m just sitting around doing some post-run refueling.

Pockets: 6—back zippered pocket, plus openings all along the waist for additional storage
Colors: 2 (plus more in 3-inch and 2.5-inch inseam versions)
Care: Machine wash cold, tumble dry low

Pros: 

• Entire waistband is pocket space  
• Cozy but lightweight feel    
• Additional slots for trekking poles

Cons: 

• Slightly bulky drawstring   
• Need to tie the drawstring extra tight to keep things in pockets from bouncing around

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Best for staying cool:

Janji, 3” Multi Short — $78.00

Available sizes: XS-XL

I took these breezy shorts out for a run in 80-degree weather with 91 percent humidity, and stayed as cool as I could have asked for. The shell is made with micro-perforations that make it super airy.

Personally, the split hem on these goes up a bit too high for me to feel comfortable wearing these during other kind of workouts where I lunge or lay on the floor, but the breathability makes them pretty ideal for hot summer running. The waist features a series of five virtually hidden pockets—at first, I didn’t even see they were there until I started poking around. In the back is a slot big enough to fit your phone, and the front right pocket has a key loop.

Pockets: 5—a large one in the back for a phone, plus four open slits along the waist
Colors: 4
Care: Machine wash cold, tumble dry low

Pros:

• Super lightweight and breathable  
• Hidden pockets don’t add extra bulk  
• Perforated for airflow

Cons:

• Fabric bunches up a bit between the thighs during faster running

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Best lined shorts:

Lululemon, Nulux Road to Trail High-Rise Short 4" — $98.00

Available sizes: 0-14

These layered shorts have hidden drop-in pockets in the inner liner on both legs, as well as a zippered pocket in the back for your cell phone. But the real standout feature is an extra loop of fabric right behind that zippered pocket that leaves a loose but secure opening for easy access. When I’m putzing around home, it’s an ideal spot to stash my phone without having to zip or unzip anything. I wore these to a bootcamp class where I was given a branded sweat towel (yay #freefitnessswag), and I was able to easily lace it through the loop for my run home afterwards. It’s a perfect spot to stash a shirt you take off mid-workout, or a pair of hiking poles.

Pockets: 4—a zippered back pocket, two drop-ins in the liner, one large loop in the back of the waistband
Colors: 3
Care: Machine wash cold and tumble dry

Pros:

• Flexible storage options, even for bigger items    
• High waist with a supportive waistband that stays put  
• Ample coverage without getting too hot

Cons:

• Liner rolls up a bit when opening up your range of motion during lunges or sprints  
• Waistband is on the tighter side. It loosens with wear, but you might want to size up  
• Features a large logo on one leg

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Best budget:

FlipBelt Compression Shorts — $46.00

Available sizes: XS-XL

The entire waist of these compression shorts (available in three-inch or five-inch inseam) is one massive pocket. There are two slits at the front to stick things inside, with a key lock just inside the opening on the right. In the back, there’s a zippered pocket to keep your phone or wallet secure. And if that’s not enough space, the sides feature 7-inch deep pockets—big enough to store a water bottle on either leg if you wanted. (FlipBelt sells a version that’s contoured to the shape of your hips.)

Slipping these shorts on, I understood why reviewers recommend sizing up: The compressive fabric digs in at my waist and the hems of the legs. But I’m not wearing these to lounge around in. I stocked these pockets full for a test run, and although there was a little resettling of items going on at first, within a mile, everything found its place and stayed there for the rest of my run.

Pockets: 5—zippered back pocket, two drop-ins on the legs, and two slit openings for waistband pocket space
Colors: 1
Care: Machine wash cold and tumble dry

Pros:

• Entire waistband is pocket space, plus additional pockets on thighs  
• Relatively inexpensive  

Cons:

• Thick fabric is a bit hot for summer runs  
• Compression can make for a tight fit (consider sizing up)

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Best for low-impact activities:

Fair Harbor, Corliss Short — $58.00

Available sizes: XS-XL

To be completely honest, I actually don’t recommend running in these shorts. Although you can fit a phone in either of the two side drop-in pockets in the inner liner, it bounces around as soon as you start jogging. But I included this pair on this list because I know many of us like to wear “running shorts” to hike, or walk, or paddleboard, or kayak. As long as you’re not doing anything that requires you to bound up and down, these are both super convenient and comfortable.

In addition to the drop-in pockets, the outer shell includes two zippered pockets on either side to keep valuables safe; the left even has a key loop. Meanwhile, the stretchy fabric makes these shorts comfortable enough to wear all day long, whether you’re working out or working from the couch. One more thing I appreciate: Even though these are roomy, the two-tone design is pretty flattering.

Pockets: 4—two slide-in pockets on the inner bike short liner, and two zippered hip pockets on the outer shell
Colors: 11
Care: Machine wash cold and tumble dry

Pros:

• Multiple pockets for larger items  
• Provides ample coverage  
• Flattering design  
• Quick-drying shell

Cons:

• Pockets aren’t tight enough to keep items from bouncing while running or jumping

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It might sound a little nutty, but honestly, my idea wasn’t so far out there. In fact, professional athletes and leisure runners have hailed running and training in weighted vests. “There has been some research on weighted garments, like a weighted backpack or a weighted vest,” says Amie Dworecki, CEO and head coach of Running with Life. “They have been positive as far as adding some strength, adding some speed.”

However, not much research has been conducted on weighted leggings specifically. “The research that has been out has been mixed,” says Dworecki. “There’s been no change and also some positive results.” For that reason, she suggested, “you might want to try it and see if it helps you to gain some speed or strength.”

If you’ll indulge me, we’ll use my experience as a case study with a sample size of one: me. I tried out weighted leggings for three weeks to see what impact, if any, that would have on my running.

Omorpho G-Tight — $149.00

These weighted leggings are designed with a soft, stretchy, and cooling fabric (made of nylon and spandex).

Weight: 1 pound, strategically spread across the legs
Available colors: Black
Sizes: XS to XL
Care needs: Machine-washable and dryer-friendly

Pros:

• They provide a snug fit
• There’s a lot of support
• They don’t fall down
• They ultimately made me faster

Cons:

• They initially slowed me down
• They only have one pocket
• They leave marks on my thighs
• They’re pretty pricey

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First impressions

For starters, the packaging on Omorpho products is A1. I was thoroughly impressed with how chic the cardboard box and paper wrapping were.

When I took out the weighted leggings, I remember thinking they might be too tight. I’d ordered a small, even though I usually wear a medium, since the site recommends sizing down if you’re in between sizes. At first, I wondered if I had made a mistake. Once I put them on though, I realized the fit was a bit snug, but in a good way. I could tell that was meant to offer support by way of slight compression. What’s more, the leggings didn’t fall down even though they have weight on them.

Since these leggings only weigh about a pound, they’re considered a “microload.” Omorpho says you can use them for dance classes, yoga, and plyometric exercises just as you can for running. The weight is spread throughout your legs via tiny beads on the fabric. When I slipped into the leggings, I realized none of them were on my joints—which is apparently very intentional.

“Let’s say you put the weight on your ankle. That’s really loading a joint and can actually cause problems because you’re swinging that joint [with weight directly on it],” says Dworecki. “These leggings, however, are going to more evenly distribute the weight over an entire body part.” (Score!)

One notable downside: There’s only one pocket. I don’t own an Apple Watch or other sports watch, so I rely on my phone—which I tend to put in my leggings pockets—for all my fitness metrics. I also usually take my keys with me, and I’ll place those in a different pocket. I can’t do that with the Omorpho leggings.

Once I took these off, I also realized that because the weight is distributed as small half-domes all over your leg, they temporarily leave some marks when you’ve worn them for more than 10 minutes.

How running in weighted leggings affected my mile pace

Any runner knows that running isn’t just physical—it’s also extremely mental. I found that I experienced differences on both of those levels when I logged my miles in these weighted leggings.

Initially, I found that the Omorpho G-Tight slowed me down a bit. Where I could typically run a mile in nine minutes, I found my mile pace going up to nine-and-a-half minutes the first time that I wore these leggings.

After a few weeks however, adding the extra challenge paid off. I would run with the weighted leggings three to four times a week and then run faster in my regular leggings. I was eventually able to reduce my typical mile pace from nine minutes to eight and a half minutes. That’s a significant jump in improvement.

The mental side, though, was a bit trickier. I wouldn’t go as far as to claim that running in these leggings is difficult, because it’s really not that much weight. However, I am quite an anxious person and I tend to doubt myself a lot. How in the world am I going to run a mile with heavier leggings?, I would wonder. That self-doubt permeated my earlier runs, which slowed down my mile pace to close to 10 minutes.

Once I ran in the Omorpho G-Tight a few times, though, it dawned on me that not only could I do this, I already had. And that made me feel like a better runner. I could run confidently even when I was wearing something meant to make each step extra challenging.

Who should (and shouldn’t) run in weighted leggings

Sure, I’ve personally found that running in these leggings has made me faster. But that doesn’t mean they’re right for everyone.

“More experienced runners are the ones who should try weighted leggings,” Dworecki says. “If you’re brand-new to running, I probably wouldn’t recommend weighted anything, because you really want the running to be routine and comfortable.”

Additionally, she says, if you already know that you have joint or heart issues, you’ll also want to steer clear from these leggings. Keep things simple—running itself is already difficult enough.

But if you are tempted to take these for a spin, just be sure to check in with your body post–weighted legging use. “Really tune into how you’re feeling with these,” Dworecki says. “Just like when you make any other change in a routine, if you feel like it’s too much, or you’re feeling too sore, take a couple days off to do a regular run without them, and then go back to wearing them.”

The fact is, there are simply different physical, logistical, and psychological challenges when you’re a six-plus hour marathoner. That’s why 26-time marathon finisher Latoya Shauntay Snell recently took to Instagram to share a few tips specifically for these back-of-the-pack participants. We wanted to learn more, so we hopped on Zoom to pick her brain about the strategies she’s found to work for her, along with her best advice for newbies.

First and foremost, Snell underscores that you can’t underestimate yourself simply because of your pace: “The finisher medal is still the same,” she says. “The distance is the distance—no one can say you’re not a marathoner. You are putting in an effort, and honestly it’s an effort that would probably intimidate some of the faster athletes.”

Ready to get started? Here’s how.

1. Find a training plan that takes your goals and challenges into account

Most generic marathon training plans you find online aren’t designed for people running six-plus hour marathons. “You’re not gonna really get the benefit of a cookie-cutter marathon plan,” says Snell. “The jargon completely changes for us.”

For instance, she points out, speed workouts aren’t going to be the most useful if your goal is just to complete the race. Training that focuses more on hill workouts to get your legs used to elevation changes and tempo runs to understand how to pick up the pace over the distance are going to be more beneficial to you on race day.

Snell also adds that she may not get much out of a “30-minute easy run” when she’s running 16-minute miles. “That doesn’t give me much time to really train,” she says. “With the wrong method, I might be under-training.” That’s why she always makes sure to follow mileage-based plans rather than time-based ones so she truly prepares her body to be on her feet for multiple hours. “I need to know what it feels like,” she says. 

Of course, slower miles take up more time. Snell plans for this by lengthening her marathon training blocks to 20 weeks to give herself the wiggle room to only train four days a week. She’ll also sometimes break up long runs—if she doesn’t have the time to finish 18 miles all at once, for instance, she might do two nine-mile runs in a day.

If you don’t have the means to hire your own coach who will work with you on a training plan geared to your needs, Snell recommends checking out the Slow AF Run Club, which offers a training platform for slow runners. It was founded by her podcast partner and one of Well+Good’s 2023 Changemakers, Martinus Evans, who recently published a book called Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run.

2. Build your mental resiliency

While any marathoner needs serious grit to make it to the finish line, there are extra challenges when you’re out on the course for so many hours—especially once the crowds start thinning and infrastructure like signage and water stations are being taken down.

“There’s something that, psychologically for me, it doesn’t matter how many times I’ve done this, it starts to wear down on you after a while where it’s just like, I’m envisioning myself being home,” Snell admits. Slower athletes need to build their ability to stick it out through those moments of self-doubt, she says. “The ‘wall’—when it starts to get tough—may show up several times versus the traditional one to two times,” she warns.

Use your training to practice pushing through when you’re tempted to quit early, and figure out which mental strategies work best for you, whether it’s repeating a mantra to yourself or relying on a playlist that you know will pump you up. 

3. Plan to carry what you’ll need

Most sports dietitians recommend marathoners take in about 100 calories of fuel every 30 to 45 minutes, along with water. For six-plus-hour marathoners, that’s more gels to carry, and if races don’t have water stations every mile (or if they break them down after four or five hours), it may require bringing water along with you, too. Snell also recommends packing electrolyte tabs since you’ll likely be sweating for so many hours straight. Some runners may even carry anti-chafe balm, sunscreen, or band-aids.

This may mean wearing a hydration pack, or stuffing your pockets to capacity. Snell, who’s a big fan of Osprey’s fanny packs, reminds runners not to get caught up questioning whether they look like “real runners” or trying to copy the habits of three-hour marathoners (who don’t need the same things that slower runners do). “Other people may look at you a little funny and say, ‘Oh, don’t you think you’re carrying too much?'” she says.  “You’re not fueling for them. You’re fueling for yourself.” 

4. Do your race research

Many marathons have a six-hour time limit, and anyone who takes longer won’t have access to amenities like fueling stations, or even open roads. “I always encourage people to do their research,” says Snell. Look up what a race’s policies are, as well as its reputation among back-of-the-pack runners. 

“For instance, New York City Marathon does not allow hydration packs,” says Snell, but they do keep water stations open for a long time, and there’s tons of crowd support to look after you no matter how many hours you take to finish. 

If you decide to take the risk on a race that’s not particularly pace-inclusive, you’ll need to make sure you have a fully-charged phone so you can access the map (or to print out a map and carry it with you). Snell also says that you may need to set up your own support system on the course to make sure you have ample water and fuel if you aren’t able to carry it yourself.

 

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5. Find the right running buddies

Not all running groups are accommodating to slower runners. But running with other people can be a game-changer—it can both improve your running skills and boost your motivation. The key is finding people who respect your goals and effort, even if they’re faster than you.

“Find someone who is going to meet you where you are,” says Snell. “They’ll hold you accountable, but not in a super judge-y way where they’re making you feel guilty for your pace or the way that you show up.”

6. Don’t let fear keep you from trying

If you’re even the least bit tempted to run a marathon, Snell encourages you to go for it, no matter how fast or slow you run. “You know, there are so many people who don’t even try because they get so wrapped up with the idea of, I don’t wanna be last,” says Snell. “We fear the idea of being forgotten or left behind or laughed at.”

But she points out that, most of the time, these scenarios simply don’t happen. And when they do, Snell reminds herself of all that she’s accomplishing, no matter what anyone else does or says. “I cannot get caught up in the narrative that somebody else is trying to paint for me, versus the narrative of: I was brave enough to show up, I was brave enough to be consistent during this journey, and I’m gonna be brave enough to finish this.”

With little discernible arch, and a history of family members who wear orthotics, it’s also been easy to assume that I have pretty flat feet. So my foot type is not a mystery: Wide and flat, a one-two punch of problems. I’ve suffered on and off for years from plantar fasciitis, lower back twinges, tight calves and hamstrings, and foot pain when I run.

Those issues have caused me to dive deep into the finer points of athletic footwear. A flat foot means I need more arch support, which calls for a stability shoe (and an insole). My curvier shape means I need more cushion when I run, so I also need high support. And if the shoe doesn’t come in “wide,” fuhgeddaboutit.

You can determine all of this for your feet by conducting a few simple tests laid out in Well+Good’s guide to the best footwear for your foot shape. Going into an athletic shoe store and speaking with a knowledgeable store associate can also help you find the glass slipper for your unique tamale. But now, athletic shoe stores actually have more technology at their disposal to uncover your foot’s unique shape and needs.

I got to try one of these high-tech tools for myself: The Fit Finder at Road Runner Sports, which I got to test out at the chain’s Torrance, California, location. The Fit Finder creates a digital 3D model of your foot, and a gait analysis done on a treadmill will help you understand the way you walk. With this data, the Fit Finder will suggest models that suit your needs, and store associates will help you pair the suggestions with what actually feels good.

Considering how much time and energy I’ve spent thinking about my feet, what more could this tech really tell me? I was actually shocked by some of the findings.

What it’s like to do a foot and gait analysis on the Fit Finder at Road Runner Sports

The first step is hopping on a treadmill for a gait analysis. You walk at a normal speed for a few minutes, with your steps filmed from behind.

Next, you get on the Fit Finder, where small cameras are actually able to map your feet in 3D.

From the gait analysis, the store associate was able to tell me one of my biggest issues came not from my flat feet—but from the fact that, apparently, I have flexible ankles. I have a low arch, but it does exist! But the combination of flexible ankles with the low arch is what really causes me to pronate, putting undue pressure on the inside of my foot. On the monitor, I could actually see my ankles bowing in. Who knew?!

The next surprise was that my feet are actually quite uneven. My right foot is half an inch longer than my left. Pain does always seem to start in my left foot first, so it’s possible that my right shoe typically fits a little better.

Finally, I’ve been wearing size 7s ever since I graduated from kid sizes. But the Fit Finder said that I’m actually better suited to a size 6.5.

Fit Finder sends these results to you in an email, but it was useful to go through them with a store associate at Road Runner. He was able to explain the pronation issues, and speak with me about what my needs are based on what kinds of exercise I do and what kinds of problems I run into.

To put these learnings into action, I needed a custom orthotic. I stepped onto a previously heated orthotic placed on a cushy surface. The cushioning allowed me to press down with the full weight and shape of my foot on the orthotic, imprinting the shape of the bottom of my foot onto the malleable orthotic, which then cooled and hardened.

Finally, I got to choose my shoes. Fit Finder suggested I try the Brooks Glycerin GTS 20 and the Asics Gel-Kayano 29. I liked the feel of the Asics better, but felt that the toe area was a little too narrow. A store associate brought out a slightly different model, the Asics GT 2000-11, which fit my foot like a glove. There was no heel slipping, like I usually get, and the shoes had a stable yet bouncy feel.

Alas, it did not solve all my foot woes. A consultation with a doctor has suggested that my difficult feet might actually require some physical therapy to deal with the tightness that’s causing a lot of my pain. While I can’t say that the Fit Finder was a magic solution, it did help me learn more about my feet and my gait, and figure out some ways to make my life less difficult, shoe-wise. That certainly puts a spring in my step.

In particular, it can sometimes feel like finding a solid pair of all-white running shoes is surprisingly difficult. It seems like a simple request, with solid payoff. White sneakers go with nearly any running kit so there’s no fear of clashing. They can help accentuate your summer skin without drawing too much attention to your dogs. And if your running shoes need to do double duty and take you from the track to brunch, they can elevate the crispness of any street outfit. Simply put: White running shoes supply a kind of timelessness that’s unparalleled.

Of course, color isn’t the only factor you should keep in mind when investing in a pair of runners—there’s also the shoes’ construction. “Proper running shoes have a shock-absorbing heel, relatively inflexible midsole, semi-flexible toe bed, and 10mm or shorter heel drop,” says Mohammad Rimawi, DMP, board-certified podiatrist with Manhattan Foot Specialists in New York City.

Beyond those general recommendations, you also want to keep in mind your foot type and how you plan to use the shoe, he says. Certain shoes are better for flat feet, for instance, while some will be snappy for speed work but won’t have enough cushion for long training runs.

The fact is, not all white running shoes are created equal. While some might feel great on marathon-distance jaunts, others you’re better off saving for walking and sightseeing. Here are eight all-white running shoes that can keep you looking fresh, depending on exactly what you’re looking for.

Best for flat feet: Hoka Women’s Bondi 8 — $165.00

Got feet flatter than a dating app convo with someone who claims to be “not political”? Invest in Hoka’s most foamy option: The Bondi 8. “Their supportive midsole helps provide arch support,” says Dr. Rimawi. They also have a thick cushioned heel that helps absorb shock, and a wide toe box that helps spread the impact of every step and stride, he says. The recipient of the American Podiatric Medical Association Seal of Acceptance, this white shoe is ideal for any walker or runner with collapsing arches or flat feet, and anyone prone to plantar fasciitis.

Sizes available: 5–12
Width: Regular
Weight: 8.9 ounces

Pros:

• Supportive midsole for arch support
• Cushioned heel
• Wide toe box

Cons:

• Chunky profile
• Some reviewers report they take a little getting used to

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Best for Achilles tendonitis: Asics Gel-Kayano 29 — $120.00

Originally $160, on sale now for $120

If your Achilles tendon is prone to inflammation, or you have a history of Achilles tendonitis, Dr. Rimawi recommends the Asics Gel-Kayano 29. “They hit the mark on many fronts,” he says. “They feature a 10mm heel-to-toe drop, external heel cushioning, and deep heel cup, which all work together to decrease the load and forces that are placed on the Achilles tendon while you run.” As an added bonus, they’re as easy on your bank account as they are on the sensitive tendon: They’re currently on sale for just $120.

Sizes available: 5–13
Width: Standard
Weight: 9.5 ounces

Pros:

• Affordable price point
• Extra heel cushioning
• Deep heel cup

Cons:

• Some reviewers report a narrow cut

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Best for road running: Brooks Levitate 6  — $150.00

Brooks might be as synonymous with running shoes as Kleenex is with tissues. For an all-white running shoe that will go the distance with you, consider the Brooks Levitate 6. These sneaks (which, admittedly, have some faint egg-yellow detailing) are equal-parts light and supportive. The reason? The DNA AMP v2 foam that makes up the midsole. This cushioning is soft enough to make your arch feel held, while also springy enough that you can run fast and long on pavement or tread. The only downside, according to some reviewers, is that while the shoe is marketed as having a medium width, they are on the narrow side.

PS: If you’re looking for a Brooks option that is even less, well, colorful, look into the Glycerin 20 or Ghost 15. Both all-white alternatives offer that comfort Brooks is known for, no matter how far or long you’re walking or running.

Sizes available: 5–12
Width: Medium
Weight: 9.5 ounces

Pros:

• Light but supportive
• Hold up well for longer distances

Cons: 

• Some reviewers report they run narrow

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Best for treadmill: Skechers Go Run Razor 4 — $145.00

Millennials may remember Skechers for their role in ‘90s fashion cannon. But the brand has evolved beyond (just) their chunky, four-wheeled roots. These days, the brand has a number of running shoes that are equal-parts supportive and fashionable (and backed by pros like Boston Marathon winner Meb Keflezighi).

For training sessions on the treadmill, Catherine Parenteau, the 2021 US Open Pickleball Women’s Pro Doubles Champion, recommends the GOrun Razor 4. “The GOrun Razor 4 can accommodate both daily treadmill training, as well as speed work and interval training,” she says. Available in both all-white and all-black, the shoe features a highly responsive and ultra-lightweight TPU cushioning as well as removable Arch Fit® insoles that provides podiatrist-certified arch support, she says.

Sizes available: 5–11
Width: Medium
Weight: 6.3 ounces

Pros: 

• Lightweight cushioning
• Podiatrist-approved arch-supporting insoles

Cons:

• A slightly firmer ride than more-cushioned options out there

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Trendiest: On Cloudnova — $160.00

If you’re a regular on FitTok, you’ll recognize these all-white running shoes. Great for everyday wear, travel, and neighborhood miles, the Cloudnova features something called CloudTec® technology along the midsole to absorb impact and cushion your arch. Meanwhile, the rubber reinforcements along the sole support the natural forward-rolling of your foot while you glide down the road.

Sizes available: 5–11
Width: Standard
Weight: 8.6 ounces

Pros: 

• Promote natural forward motion
• Equally comfortable for walking and running

Cons: 

• The CloudTec cushioning can feel stiff under foot

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Best lifestyle: No Bull White Ivory Knit Runners — $159.00

The No Bull brand has a cult-like following amongst CrossFit athletes, and more recently amongst golfers and NBA players. But actually, runners should love the sports brand, too—and more specifically, their Knit Runners. The seamless upper has a sock-like construction that allows the shoe to stretch around and hug your ankle. Weighing in at under 9 ounces, the shoe is lightweight. This is thanks, in part, to the Phylon midsole that is light as it is comfortable for short and medium-length runs.

Worth noting: While comfortable, the shoe is flat. The lack of arch support may be an issue for those who have Achilles tendonitis. If that’s you, consider investing in a pair of supportive insoles to transform these runners into a more arch-friendly option.

Sizes available: 5–11
Width: Regular
Weight: 8.9 ounces

Pros:

• Sock-like upper hugs the foot and ankle
• Light

Cons: 

• Not much arch support

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Best CrossFit trainer: Nano X3 Training Shoes — $140.00

Fun fact: The most frequently programmed CrossFit workout of the day is the 5K run. But 3.1 mile timed trial aside, running makes a regular appearance in functional fitness at all levels of the sport. Running, after all, is one of the monostructural movements programmers incorporate into daily Metcons in order to help athletes improve their cardiovascular capacity. For CrossFit workouts that feature runs, you want a trainer that will support your arch while you run, then keep you stable during any post-run movements you have to do, whether they are weighted or not.

“A shoe that you can run in… and then comfortably lift in is a rare find,” says 2023 CrossFit Games athlete James Sprague. But the Reebok Nano X3 Training Shoe checks off all the boxes for him. “The Lift and Run Chassis system in the midsole allows the heel to be solid and supported while lifting and soft and cushioned for extra responsiveness and comfort when running.”

Sizes available: 6.5–14.5
Width: Regular
Weight: 12 ounces

Pros:

• Solid support for lifting
• Responsive cushion for running

Cons: 

• Some reviewers say they are too stiff

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Most classic: Tracksmith Eliot Runner — $198.00

Tracksmith’s New England aesthetic makes these ivory sneakers look just as good with a blazer as they do with your go-to singlet. The Supercritical Pebax® insole and midsole combination cushions the terrain below your feet, so that, in the words of our reviewer, “the sole softens your stride slightly so that you can enjoy the road (or trail or sand) ahead of you while still experiencing the unrelenting joy of high energy return.”

Sizes available: 5.5–11
Width: Regular
Weight: 8-9.2 ounces (depending on size)

Pros:

• Classy enough to wear with street clothes
• Allows you to feel the road beneath your feet without being stiff

Cons:

• Expensive
• Shows dirt easily

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Since then, Hoka has ballooned in popularity, claiming space in closets for its out-of-this-world comfort that’s made them a popular option for walks and soft hikes. But, true to the brand’s roots, runners swear by them, too. Just ask Diné athlete Brandon Dugi, a competitive long-distance trail runner based in LeChee, Arizona, a small community in the Navajo nation. When he’s not shooting adventure photography, Dugi competes in Ultra races around the southwest and coaches his local high school’s cross-country team—all the while outfitted in Hoka sneakers and gear.

“The good thing about Hoka is whatever shoe you choose gives you guaranteed comfort,” Dugi says. Still, some Hoka styles are better for running than others. Below, Dugi shares his professional recommendations for Hoka running shoes for every training style and occasion.

What makes Hoka shoes good for running

There’s a myriad of features to love about Hoka for running, but Dugi points out the gusseted tongue each shoe, which helps his feet feel secure during fast and long runs. Additionally,”when it comes to being on your feet for a long period of time, Hoka shoes come in clutch with the amount of good quality cushion that’s in each shoe,” he says. “Last but not least, the meta-rocker sole moves your forward with every step you take from heel to toe, providing you with a smooth ride [that] makes every run that much more comfortable.”

Whether you’re new to running or buying Hokas for the first time, Dugi recommends trying out a bunch of different Hoka styles to see whichever pair works well for you. But depending on your running goals and training preferences, his recommendations below are a good place to start.

Best for training

Mach 5 — $140.00

Sizes available: 5-11, in half sizes

From long-distance marathons to 5K races, there’s no shoe better to train in than Hoka’s Mach 5, which happens to be Dugi’s everyday trainer. “This shoe is light and super comfortable with the right amount of cushion and breathability for those daily miles,” says Dugi. The midsole is lined with foam cushioning that soaks up the shock from daily impact, and the cushioned heel collar prevents irritation on long runs. Another feature worth talking about is the meta-rocker, making it easy to transition during strides. Lightweight, breathable, and supportive, the Mach 5s await to pound the pavement.

Weight: 6.8oz

Heel-to-toe drop: 5mm

Colors: 12

Pros 

• Lightweight
• Breathable
• Cushioned for everyday training

Cons

• Not available in wide widths

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Best for speed work

Rocket X 2 — $250.00

Sizes available: 6-15, in half sizes

If you’re looking to up the ante on speed work training, Dugi swears by the Rocket X 2. “It’s by far my favorite speed shoe I’ve ever put on my feet,” he says.

They feature a carbon fiber plate combined with plush PEBA foam to give them a responsive bounce that propel you forward with each steps, he says. The shoe is meant to fit like a glove with its foot-hugging mesh and gusseted tongue. It’s basically like a hug for your feet. The cushioned sole means you also get superior protection and shock absorption for those high-impact sprints.

Weight: 8.3oz

Heel-to-toe drop: 5mm

Colors: ceramic/evening primrose

Pros 

• Great for speed work
• Foam cushioning
• Gusseted tongue
• Shoe fits like a glove

Cons 

• Expensive
• Only available in one color

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Best for long-distance running

Carbon X 3 — $200.00

Sizes available: 5-11, in half sizes

The more miles you run, the happier you’ll want your feet to be. For long-distance training, Dugi says the Carbon X 3 has got your bases covered. The shoe is equipped with a carbon fiber plate that makes striding easy peasy and a responsive foam midsole that absorbs all of the shock, so you can run sans shin splint, knee, or joint pain. No matter how hot or sweaty your workouts get, the engineered knit upper—which is breathable and lightweight—vents heat, so you don’t feel uncomfortable or sticky. Super lightweight, cushioned, and breathable, it’s no wonder why it’s a Dugi favorite for longer distances.

Weight: 6.6oz

Heel-to-toe drop: 5mm

Colors: 9

Pros 

• Lightweight
• Breathable
• Has carbon fiber plate
• Foam midsole

Cons 

• Not available in wide widths
• Expensive

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Best for everyday jogs

Clifton 9 — $145.00

Sizes available: 5-11, in half sizes and two widths

It goes without saying, but the Clifton 9s are the heroes of Hoka. These kicks are the epitome of versatility; they marry cushion, breathability, and flexibility, making them ideal for walks, runs, and soft hikes. The shoe can vent hot air thanks to the knit upper and boasts a gusseted tongue for a more secure fit. Also nice? “The balance between plush and responsiveness this shoe has is amazing,” says Dugi. That’s why Dugi wears this shoe for everything.

Weight: 7.3oz

Heel-to-toe drop: 5mm

Colors: 11

Read the full Hoka Clifton 9 review here.

Pros 

• Lightweight
• Cushioned midsole
• Has gusseted tongue
• Available in two widths

Cons 

• Doesn’t provide great stability for uneven terrain

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Best support

Arahi 6 — $140.00

Sizes available: 5-12, in half sizes and wide widths

Support is what you seek? Dugi’s recommendation is to go with the Arahi 6. “This shoe provides so much stability throughout the foot with its J-frame technology,” he says. The technology is designed to prevent your foot from rolling inwards, aka overpronation. What also creates extra stability is the intentionally-placed rubber on the sole, which offers increased traction on all types of surfaces. All of these features work in tandem to prevent injury, support you during long runs, and keep you moving and grooving pain-free. Ready to hit the road?

Weight: 7.6oz

Heel-to-toe drop: 5mm

Colors: 12

Pros 

• Offers stability
• Minimizes overpronation
• Meta-rocker
• Available in wide widths

Cons 

• May feel snug for some

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“While they’re related terms that refer to a person’s ability to sustain mental or physical effort over an extended period, there’s a difference between them,” shares personal trainer and Barry’s chief instructor Drew Nunez.

Stamina vs. endurance

“Stamina generally refers to a person’s ability to sustain [intense] physical activity for an extended period of time without experiencing fatigue,” explains Nunez. He adds that it typically refers to activities that require bursts of energy, like sprinting, weight lifting, or high-intensity interval training (HIIT).

Endurance, on the other hand, generally involves activities that have prolonged and steady efforts, like long-distance running, cycling, or low-intensity swimming. “Endurance refers to a person’s ability to sustain a mental or physical activity over an extended period,” he says.

As Brooks running puts it, “Stamina is about maximizing output while endurance is about maximizing time while performing an activity.” Stamina has to do with increasing how long you can perform at your peak, or max effort, while endurance is just about increasing the duration. To get science-y about it, Brooks clarifies that “endurance can be defined by the body’s ability to deliver oxygen to muscles while performing an action and stamina is more…about delivering energy.”

While stamina and endurance may have different definitions and relate to different types of activities, jointly, they work to improve our overall training and fitness as well as activities in our everyday lives. “Together, they have a positive impact on physical health, mental well-being, daily productivity, and athletic performance,” shares Nunez.

Can you have one without the other?

While this pair typically goes hand-in-hand, there is one exception. “It is possible to have stamina without endurance,” says the Barry’s chief instructor. “You might have the energy and strength to perform a particular physical activity, but not be able to sustain it for a long period.”

If you think of running a long distance for example, you may be able to start the run at a fast pace, but soon burn out and not be able to continue. However, the opposite doesn’t exist, he says. To have endurance, you need to have a certain level of stamina.

How to improve your stamina and endurance

To train your endurance, focus on activities that require you to sustain a low-intensity effort for 30 minutes or more, such as jogging, cycling, or swimming, suggests Nunez. The trainer explains that this type of training is referred to as “steady-state cardio”and works to improve cardiovascular endurance and build the body’s tolerance to sustained physical exertion.

Try this endurance workout that zeroes in on the lower body: 

As for building your stamina, it’s best to practice activities that require high-intensity efforts for prolonged periods, such as interval training, HIIT, or circuit training. “These types of workouts can help improve your muscular endurance, increase your lactate threshold, and teach your body to recover quickly for intense efforts,” he adds.

The benefits of training both is that you’ll be able to push through all your workouts more effectively—no matter whether you’re aiming to go longer or harder.

This HIIT workout can help to build your stamina: 

Like many runners, I love a high stack of foam to cushion my ride (rocker bottom? even better!). But the idea of lifting a single weight in such a shoe is enough to make most trainers cringe: For strength training, you usually want minimal cushion and a flat bottom for stability, plus a wide toe-box so your toes can splay and ground into the floor when lifting.

Sure, brands have released plenty of shoes over the years aimed to be versatile enough to take you from running to cross-training. But only one thus far has me jogging to my local gym for BODYPUMP, jogging home, then squeezing in another mile or two because I don’t feel like stopping. That’s Saucony’s new Freedom Crossport ($150), a shoe designed for both the roads and the gym.

Saucony Freedom Crossport — $150.00

Sizes: 5-12
Widths: Medium only
Colors: 4
Category: Neutral
Heel-to-toe drop: 4 mm
Weight: 7.4 oz
Sustainability: This model is vegan, and made with recycled materials

Pros: 

• Versatile designs allows for running and strength training
• Responsive, with a subtle rebound
• Lightweight
• Breathable
• Snug, secure fit
• Wide, stable toe box

Cons:

• Not a lot of cushion
• Not as stable as traditional training shoes

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What Saucony’s Freedom Crossport feels like to run in

No, the Freedom Crossports don’t have the cushy, running-on-clouds feeling that I usually love in a shoe. Though they do have a thin stack of the PWRRUN PB (the same foam that makes Saucony’s racing shoes so bouncy), I don’t really feel it. Instead the shoe feels quite firm and responsive, with a very subtle rebound.

I probably wouldn’t want to tackle a long distance without a bit more cushion, but I don’t mind the low stack and 4mm heel-to-toe offset for the shorter distances that I’ve been running in these shoes—mostly two miles round-trip to the gym, or on easy three- to four-mile runs. (On the softer surface of a treadmill, I notice the firmness of the shoe even less). Plus, it’s probably a good thing for a cushion-loving runner like me to have a more minimalist shoe in the rotation, since most podiatrists agree that variety is good for your feet.

I wasn’t sure how the shoe’s added stability for cross-training purposes (it has both lateral and medial guardrails) would feel on the run, but the Freedom Crossport is indeed a neutral shoe and feels like it.

Other features I appreciated on the run: The shoes are relatively lightweight at 7.4 ounces (light for a running shoe and very light for a cross-training shoe), and I found the upper’s mesh to be super breathable, and the sock-like fit to be snug and secure.

Testing the Freedom Crossports at the gym

In addition to trying the shoes at several BODYPUMP classes (which involve a high number of repetitions with medium-to-light weights), I also tried the shoes at dance cardio classes at AKT, which have sections of weighted work as well as stepping and jumping up and down from a box. (I didn’t have the chance to go to Barry’s or Orangetheory in the shoes, but I think they’d excel in those treadmill-to-strength style classes.)

For the most part, I felt stable and supported in the Freedom Crossports during both of these types of workouts, with the wider platform offering a more solid base than a typical running shoe. The shoe really shined in plyometric work and explosive movement where I felt the responsive foam giving me that extra energy return.

In certain types of movement, though, the Freedom Crossport still felt very much like a running shoe: I wobbled a bit more than I’d have liked during balance exercises, for instance. And since the shoe still has a bit of curvature at the toe, it doesn’t allow for that sensation of pressing your toes into the floor that more serious weight lifters probably want.

Who the Freedom Crossports are right for

If you’re looking for a traditional running shoe or a traditional training shoe, you might want to look elsewhere. While the Freedom Crossport works just fine for both types of activities, the compromises it makes to be so versatile means it’s not quite perfect at either.

But if you’re like me and often find yourself in need of a shoe that can transition from running to other kinds of workouts, or you’re a casual runner/gym-goer and don’t want to invest in two separate shoes, the Freedom Crossports more than suffice.

That chemistry might not be so mysterious, however. It could just come down to the shoe’s DNA as a women-first design.

Rykä Euphoria Running Shoe — $119.00

With a wide forefoot, slim heel, deep heel drop, and ample cushioning, these shoes designed just for women might fit and feel better than expected, even if you don’t typically wear a neutral shoe.

Sizes: 5-12
Colors: 5
Cushioning: Neutral
Heel-to-toe drop: 14 mm
Weight: 8.6 oz

Pros:

• The wide forefoot and narrow heel collar make it ideal for the shape of women’s feet
• Light and bouncy ride

Cons:

• Reviewers say these run big

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What makes Rykä unique

Rykä, founded in 1987, says it’s the first footwear brand that designs athletic shoes specifically for women based on female physiology. That includes a differently shaped quad muscle, which Rykä says impacts how women bear their weight on their feet. The Euphoria shoe is cushioned to serve this stance, along with a wider forefoot for increased support. Women also typically have narrower heels than men do, which is reflected in the shoe design. And Ryka describes its shock absorption and foam as flexible and bouncy.

What the Rykä Euphoria feels like to run in

I typically need a high-support shoe, since I have flat feet and pronate. (If you’re not sure what type of shoe you need for your foot shape, check out this handy guide.) The Euphoria is a neutral shoe, meaning it works best for people who distribute their weight evenly on their feet (not rolling inward or outward), which is why I was initially skeptical that it would work for me. However, my foot feels so held by the design that I do not miss the all-encompassing feel of support shoes that I have.

The wider forefoot gives my toes enough space to breathe, while the narrower collar on the heel keeps me secure. This could come down to the “CradleFit technology” which Rykä says is intended to “increase foot contact and promote natural ball position.”

I also tend to go for shoes that have maximum cushioning, because I love that running-on-clouds feeling. The Euphoria looks relatively sleek compared to some of the fatter-bottomed shoes I have. But they actually sort of feel like driving a sports car instead of a luxury sedan—it turns out I actually like all the road feel that I get in this shoe. But while the profile is slimmer, the ground doesn’t feel hard running in these shoes (like I’ve felt in some other models that are heavy on the support and stabilizing features). The “Absorb/Support/Flex” technology seems to be doing just what it promises to do.

I have added an insole to the shoe, since I do need additional arch support. But there was plenty of space inside to accommodate it, which is not always the case in shoes where I end up feeling compressed under the laces. The tube-shaped laces themselves seem more giving than flat laces I’ve encountered.

The Euphorias have come with me on the 20- to 60-minute runs I do a couple times a week, and they have stood up to the sprints that I usually end with. But I haven’t taken them on longer jaunts, so I don’t know how they’d hold up to more intense distance running.

Rykä Euphoria review: The bottom line

While running shoes work differently for different people, in my experience, this shoe feels consistently light and springy. It’s not big and bulky, but it is soft and comfortable. It doesn’t have the support bars or packed arches of some high-tech shoes, yet the fit makes me feel like I don’t need all those bells and whistles. The cheerful white and green colorway only complements this experience (they also come in green, pink, blue, and black). There’s just something approachable and very, well, wearable about them.

Many athletic shoe brands have rolled out shoes designed specifically for women recently. But Rykä argues that its 35 years of doing only that make them the experts. Considering how pleasantly surprised I was by the Euphoria, and how often I reached for my Euphorias instead of (supposedly) more supportive, stable, cushier options, I’m inclined to agree.

She did not get the empowering finish she had hoped for. Valerio runs at what’s considered a slower place, between a 13- and a 17-minute mile. She was the last person to finish the race, which was fine with her—a finish is a finish! Except that the moment she stepped off the mat that marked the race’s end, she heard a loud ripping of tape—the sound of the finishing line mat getting pulled up.

“It totally destroyed the moment, having that sort of sacred moment interrupted by the sound of the mat being ripped up,” Valerio says. “They couldn’t have waited 10 more seconds?”

Valerio, unfortunately, has experienced this lack of what she calls “pace inclusivity” many times. Pace inclusivity means considering all running running, no matter how fast or slow. And it means designing and staffing races to accommodate all paces. So no insulting, moment-ruining finish line pull-ups, no breaking down of water stations and trail markers before everyone has passed them, no abandoning runners to find their own way to the finish line.

Valerio says many races even call themselves “pace inclusive,” but still engage in these demoralizing practices. In pre-GPS days, Valerio sometimes had to meander through the woods, looking for the correct path, since signposts were removed and race worker guides pulled from their stations and sent back to base camp.

“They don’t think that something slower than a 10-minute or an 11-minute mile counts as running, so they’ll leave you,” Valerio says. “I’ve been left behind so many times.”

Promoting inclusivity in running is one of the reasons Valerio has signed up for one of her most ambitious races ever: the lululemon FURTHER initiative. On March 8, the 2024 International Women’s Day, Valerio and nine other women will begin a six-day ultramarathon. There is no set distance, but the aim is to run as far as possible over the course of those six days.

Other FURTHER participants include world record holder Camille Herron, surgeon-turned-professional ultrarunner Stefanie Flippin, Women of Distance podcast host Devon Yanko, Brazilian Jiu Jitsu competitor Vriko Kwok (a running novice), among various runners from around the globe.

The FURTHER initiative also includes a research component, in which lululemon and the Canadian Sports Institute Pacific will study the participants, with the aim of publishing research on how female bodies perform in endurance sports—part of a larger effort to close the research gap in women’s sports performance science.

“I have my personal goal of how many miles I wanna do, [although] that might change over the course of the next nine months,” Valerio says. “But I also just really want to be a beacon for those people that need to see me. And even for those people that don’t ever want to see me running, I need to be a beacon for them too.”

“I also just really want to be a beacon for those people that need to see me. And even for those people that don’t ever want to see me running, I need to be a beacon for them too.” —Mirna Valerio

Valerio is larger bodied, Black, and a mother in her mid-40s. She says that she might not be what people picture when they think “runner,” but she wants to demonstrate that she is what a runner looks like, too. Lululemon is helping to bolster this image by working with Valerio to design a running kit for the race that serves Valerio’s specific needs. They asked her what she needed, and how they could build something better, then designed apparel that actually fit. “I’m not pulling it up. I’m not pushing it down,” she says.

This wasn’t always the case. “I just think about how often in the past I had to wear men’s clothes that didn’t fit appropriately,” Valerio says. “We weren’t seen as serious athletes, so no one was making serious athletic clothing for us in our serious pursuits. But now, it’s been phenomenal working with lululemon. I get to be part of the fit process, the ideation process.”

Valerio faces her share of criticism for not conforming to typical racing standards, whether that’s comments on her body or her pace. But the way running nourishes her body and soul is what keeps her moving. And she hopes she can help others—who might face internal criticism or self-doubt—tap into their inner runner, too.

“It’s really hard to counteract those images and thoughts because that’s all we’ve been showered with,” Valerio says. “We see a very particular image, or an aspirational image, let’s call it, of who runners are, or what pace a runner should run. But we all know that that is just some sort of aspirational ideal that has nothing to do with us. Be your own aspirational ideal.”

The only problem? I’m usually stuck in uncomfortably wet shorts for the last part, so I feel like I’m running back in a dirty diaper—which has sometimes led to chafing, and isn’t exactly healthy for the lady bits. It’s a similar conundrum whenever I try to bike ride home after taking our inflatable kayak out on the river, or if I want to go for a hike, or even just a walk around town and have brunch after doing something like paddle boarding. (I’m not the most graceful on the water, and somehow always end up wet.)

So I went on a hunt for versatile, quick-drying shorts that were swim-friendly, but also designed to comfortably run, bike, and hike in after getting wet. After putting several through their paces, I landed on four that felt great to wear in the water, and also easily move around in on land, wet or dry.

To test each one, I first went for a run and also walked around the city with them dry to see how they felt on a day-to-day basis without going in the water. Then, one-by-one, I got them soaking wet before heading out on an easy run—always on sunny afternoons in the low 70s—so that I could time just how long it took for each to fully dry. Here’s what I found, and why these four deserve a place in your closet if you’re heading out on the water but want to avoid the dreaded swamp butt.

Quick-drying shorts for all-day adventures

Tracksmith Run Cannonball Run Short Tights — $88.00

Designed with a four-way stretch fabric that’s used for Olympic speed suits, I found these shorts actually feel best when they’re wet. Although they’ll ride up a bit on my thighs when they’re dry, once I get them even just a little moistened, they stay perfectly put for the rest of my run (even just getting sweaty does the trick). And they actually feel good to run in when wet—the fabric doesn’t tug or leave me chafed. I also appreciate that they’re cute enough to wear as straight up swim shorts (there’s a matching sports bra, if you’re so inclined).

Time from fully soaking to dry: 47 minutes
Pockets: A large zippered pocket in the back that fits a phone
Fabric: 71% micro nylon, 29% elastane
Care: Machine wash cold, lay flat to dry
Color options: 2 (though new colorways will be released in June 2023)

Pros:

• Body-hugging silhouette  
• Fabric feels great when wet  
• Zippered back pocket big enough for a phone

Cons:

• These run on the small side—I’d suggest sizing up  
• Fabric rides up a little on the thighs when completely dry

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Janji 4” Transit Tech Short — $74.00

It actually took some effort for me to get these shorts soaked—the water-repellent fabric really lives up to its name. On top of that, they were bone dry in less than half an hour. Without any liner, these shorts are incredibly lightweight, clocking in at just 3.9 ounces. The stretchy fabric makes them flexible enough for an easy run or hike, but the cut is a tad constrictive so I wouldn’t recommend them for when you really want to open up your stride with faster running.

Time from fully soaking to dry: 24 minutes
Pockets: Three zippered pockets, including a hand pocket on either side (including one with a little loop bungee for your keys), and one near the back that’s large enough to fit a phone
Fabric: 91% recycled polyester, 9% elastane
Care: Machine wash cold with like colors; tumble dry low
Color options: 3

Pros:

• Water repellant and very quick to dry  
• Lightweight  
• Ample pockets, including room for your phone  
• Made of mostly recycled materials  
• Comes with a five-year guarantee  
• Two percent from the purchase is donated to clean water efforts

Cons:

• Water darkens the color quite a bit, so it’s obvious when (and where) they’re wet
• Cut is a bit too constrictive for faster running

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Rabbit Surf ‘N Turf 4” — $64.00

These shorts scream summer. Maybe it’s the native Californian in me, but the pattern of palm trees, bears, and, yes, rabbits, reminds me not to take whatever I’m doing too seriously. Although these took over an hour to fully dry, with lightweight fabric and a relaxed fit, I honestly didn’t mind running and moving around in them when they were wet—they weren’t distracting or at all uncomfortable.

Time from fully soaking to dry: 68 minutes
Pockets: One small pocket in the front left of the waistband, and one larger zippered pocket with a flap on the back right side (though not big enough for a phone)
Fabric: 89% polyester, 12% spandex
Care: Machine wash cold, tumble dry low
Color options: 7 (plus more in a shorter, 2.5″ seam style)

Pros:

• Lightweight and breezy
• Great cut for running  
• Fun pattern

Cons:

• They can take over an hour to fully dry  

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Free Fly Women’s Latitude Short — $98.00

The durable water repellent coating on these shorts made them the fastest-drying of any I tested: Literally just 15 minutes after completely drenching them, they didn’t have a lick of water left. Although these are designed to keep you dry while fishing and boating, I found them flexible and comfortable enough for a hike or a short run.

Time from fully soaking to dry: 15 minutes
Pockets: A hand pocket on either side, and two pockets in the back, including one zippered one (though not big enough for a phone)
Fabric: 44% nylon, 41% recycled nylon, 15% spandex
Care: Machine wash cold inside-out on gentle cycle, can tumble dry low (but hang drying will extend lifespan of the water repellant coating)
Color options: 3

Pros:

• Water resistant and super quick to dry
• Muted colors don’t show when wet so these shorts can work well for a post-adventure brunch or stroll around town

Cons:

• They run a bit large—if you’re between sizes, I’d pick the smaller option
• On the expensive side

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Or, at least people like me. According to Nike, I’m totally average. Yes, yes, I’m a special snowflake of a human being. But when it comes to my running, I was surprised to learn that my pace actually falls right in the average of Nike Run Club’s female users, which is around a 13-minute mile—a pace that many would consider “slow.”

I learned to run thanks to the Nike Run Club app, which has a series of beginner guided runs titled “First Run,” “Second Run,” “First Long Run,” and so on. The refrain of the first run is to go slow. Like, a lot slower than you think you should be going. The app taught me that a run should ramp up over time, beginning slowly, coming to a cruising altitude, and ending with some speed. Which makes that 13-minute mile just about the average between my really slow beginner pace and my faster middle and end paces.

So maybe it shouldn’t come as a surprise that Nike’s other running app users and I actually have a lot in common in terms of pace, because many of us learned to run using the same program designed to get beginners started.

But it was actually news to Nike, which, upon seeing this data about all us slow runners out there, decided to take a look at how those logged miles were going. It turns out that a lot of Nike’s users are running easy like me, and a lot of them are doing combination run-jog-walks. So, Nike decided to poll these app users to to find out how a shoe could support their specific needs. They did interviews with 1,000 female users who typified the 13-minute milers, and learned that “comfort was king, or in this case, queen,” Domonique Debnam, Nike’s senior director of men’s and women’s fitness and tennis footwear, tells Well+Good. “We spent a lot of time [trying to understand] hey, what encourages you to go out on another kind of walk, run, or jog? What are some of the things that hinder you from doing that? And how can a piece of footwear really support you along that journey and what your goals are?”

Nike Motiva — $110.00

Best for: Low-intensity movement like walking and jogging.
Cushion level: High, with plush materials and a pillow-y sole
Features: An exaggerated rocker, wider forefoot, and rubber bottom with “comfort grooves”
Color options: Two

Pros:

• Versatile enough for both walking and jogging
• Soft and cushioned
• Chic and bold look
• Lightweight but supportive

Cons:

• The exaggerated rocker takes some getting used to

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Nike already has a plethora of running shoe options, from the minimalist Nike Free line to the neutral category mainstay Pegasus to the Infinity React and Invincible that have more cushion and support. But it felt a shoe that could support a hybrid activity like run-walks, or runs like mine that start ultra slow and become faster, was missing from its arsenal. So it set out designing a shoe to “serve the gap that we feel exists in the marketplace and provide [users] with a product that is uniquely designed to help support those slower-pace movements,” Debnam says.

That marketplace gap is one that other companies are already crowding into. Shoes with maximum cushioning, like Hokas, have exploded in popularity in recent years.

Nike’s answer? The Nike Motiva, a shoe specifically designed for lower-intensity movement, which seems to be the brand’s entrance into the fat-bottomed walking/running shoe universe. The Motiva has an exaggerated rocker sole, a wider forefoot, a higher, pillowy base, “comfort grooves” on the bottom, and super-cushy materials throughout. Though it was designed thanks to insights from women, there is also a men’s version. The women’s style comes in the unexpected colorway of light gray with neon green details, which looks both chic and bold at the same time. (There’s also a hot pink option.)

How the Nike Motivas feel

I used to own a pair of down feather slippers, which meant I was literally wearing pillows on my feet. The Nike Motivas are the closest I’ve come to that feeling, except there’s a lot more support in the base. They’re soft and cushiony, and I actually look forward to putting them on. I’m a girl who likes to have my toes free as much as possible, so that’s saying a lot.

The “exaggerated rocker” did take some getting used to, but I have come around to the springiness of it. Sometimes I do have to kick my heel back to make sure it’s taking up the space in the way the shoe wants to guide my foot. But apparently, it’s all there to help make the walking experience specifically more comfortable.

“What we found is that walkers, or those who are doing the slower-pace movement, have a higher tendency to heel strike,” Debnam says. “That means they come to the ground on their heel first. And so we design the shoe uniquely to help ease your foot and heel to the ground, smoothly propel you forward onto your midfoot, and then get you onto your forefoot to take your next step. [It’s] that rocker geometry that’s gonna help propel you forward and get you continuing to move.”

One of my favorite aspects about the shoe is that it’s meant for both walking and jogging. Sometimes when I do a cooldown walk after my run, I worry that I should be changing out of my running shoes and into another pair of sneakers, so as not to degrade the sole that’s meant for running, not walking. This is obviously not an issue with the Motiva since it’s built for both activities.

“The higher stack height on the midsole is going to give you a lot of comfort,” Debnam says. “Make sure that you have a smooth ride, give you that transition, and then the rubber on the bottom is going to ensure that you have the support that you need, and the durability, so that the product lasts while you’re out and you’re doing those movements over and over again.”

When I’m running faster, I have not felt bogged down by the shoe, either. Debnam says that’s because it was designed to be lightweight as well as supportive.

Really, the Motiva is about flexibility. Nike’s decision to make this shoe reflects changes in the way people are choosing to move their bodies: Slow, fast, in between, or whatever feels good to them that day. It’s not about achievement or times, faster miles or longer runs. It’s about getting out there, and having comfortable tools to do so, in the first place.

This versatile daily training shoe is the sixteenth update of the popular Saucony Ride running shoe that’s beloved by runners and podiatrists alike. After extensive wear testing, here’s why I believe they make great everyday trainers for beginners and competitive runners alike.

Saucony Ride 16: The fit, feel, and performance

I found that the Saucony Ride 16 basically fits true to size, which means there’s no need to size up or down a half-size in these. And the width is pretty standard through the heel and midfoot.

But the toe box is wider than other popular brands. As someone who has studied running gait and biomechanics extensively, a wider toe box is generally ideal for most runners because it permits natural foot splay—the spreading out of your toes and the ball of your foot when you push off and when you land.

The only downside of this is that if you have a particularly narrow foot, there might be too much wiggle room in the forefoot, causing you to slide around a bit at toe-off, and increasing the risk of blisters at the end of your toes or bruised toenails.

Additionally, one of the things I like most about the Saucony Ride 16 is that it has a nice sockliner and a soft interface within the shoe with very few seams. Though if you wear slick running socks, you may need to tighten the laces to keep your foot in place. (I got around this by wearing a slightly more textured sock.)

Overall, the Saucony Ride 16 has a very soft landing yet it is firm enough to be highly responsive. This is ideal for a run that’s quick and fast on your feet without feeling like your feet are slamming right into the pavement—there is still a nice amount of give when you land. And it does this at a remarkably lightweight 7.8 ounces.

The cushioning feels balanced and the shoe is flexible enough to guide a smooth transition from heel strike to toe-off. It’s like the shoe becomes just an extension of your foot and does not compromise your natural stride at all. In fact, I often completely forget about them while I’m wearing these shoes, which allows me to focus just on my training (and is exactly what you want when you are running!).

Saucony Ride 16 — $140.00

Category: Neutral
Heel-to-toe drop: 8mm (35mm heel/27mm forefoot)
Weight: 7.8 oz
Sustainability: Vegan and contains recycled materials
Fit: True to size, though wide in the toebox

Pros:

• Provides a comfortable, smooth, soft ride  
• Lightweight yet cushioned  
• Responsive with a nice “fast feel”    
• Versatile daily trainer works well for longer runs as well as faster speed work like intervals  
• Surprisingly durable despite being lightweight  
• Wider forefoot accommodates natural toe splay and can be ideal for runners with a bunion, wide feet, metatarsalgia, or a Morton’s neuroma
• Attractive colorways and design

Cons:

• Not much traction in the forefoot: The shoe feels a little slippery on wet grass and is not ideal for trail running  
• The inner sock lining is very smooth and comfortable but if you are wearing slick socks that don’t offer much friction, your foot might slip up and down in the shoe or in the wider toe box
• The wider forefoot may be too wide for people with narrow feet who prefer a tapered toe box

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Who is the Saucony Ride 16 running shoe best for?

The shoe strikes a nice balance of being cushioned and smooth yet firm and responsive, helping you feel quick on your feet without experiencing uncomfortable joint impact. Many of the running shoes that I’ve tried that provide a similar level of cushioning are significantly heavier, which can make you feel sluggish and slow.

On the other end of the spectrum, shoes that feel as responsive and firm as the Saucony Ride 16 do not usually provide as much cushioning, which can lead to joint pain or achy legs after long runs. I don’t experience either of these issues with this shoe.

Of course, the Ride 16 is a neutral running shoe, so it won’t provide enough stability if you have trouble with over-pronation. Nor does it have the traction necessary for off-road surfaces if you’re looking to head out on the trails. And, as mentioned, if you have a very narrow forefoot, this shoe may be too wide in the toe box for you.

Otherwise, this is a pretty darn versatile shoe. Although more advanced runners may want to have a racing flat to use as an adjunct just for speed workouts, for general training runs, the Saucony Ride 16 can handle a variety of paces.

Plus, it doesn’t hurt that they are super cute. Happy running!

Plantar fasciitis happens when the band of connective tissue that runs along the bottom of the foot becomes inflamed. The most typical symptom is a stabbing pain, particularly after periods of rest, says podiatrist Elizabeth Bass Daughtry, DPM, D.ABFAS, FACFAS. “Some people describe it as a ‘stone bruise,’ or the sensation of having stepped on a rock which bruised the heel.”

Dr. Daughtry explains that the plantar fascia helps support the arch. And when you’re off your feet for a long period of time (like when you’re sleeping at night), the plantar fascia relaxes and will contract. “When you step down again, it can pull and become irritated from the stretching needed when trying to support the foot,” she says.

Your first line of defense: Wearing the right shoes with the right amount of arch support. Dr. Daughtry explains that without proper supportive shoes and arch support, the plantar fascia can get pulled too much and become inflamed.

“If sneakers do not have the proper support to match your foot structure, it can irritate or fail to support the arch enough,” she says. “On the other hand, if the shoe has too much arch support for a foot that is flatter, it can press against the arch and cause more pain to the plantar fascia. Typically, this is why a more neutral shoe works most of the time on the average foot and can be modified with the addition of more support if needed.”

What to look for in a sneaker for plantar fasciitis

Dr. Daughtry says that there are two main things to look for when trying to find the best running or walking shoes for plantar fasciitis.

Heel-to-toe drop

Heel-to-toe drop is the difference in the height between the heel and forefoot in a shoe, measured in millimeters. “The less the heel drop, the ‘flatter’ the shoe,” Dr. Daughtry explains.

She says the standard heel drop in most running shoes is 10mm. And if you have any issues with plantar fasciitis, that average is most likely going to be your happy place.

“Any dramatic change from your normal should be adapted to—significant, sudden changes to our feet can cause new or worsening issues,” Dr. Daughtry warns. She adds that rapidly transitioning to zero-drop shoes (found in minimalist running shoes) can lead to problems such as Achilles tendonitis, worsening plantar fasciitis, ankle sprains, and metatarsalgia.

On the opposite side of the spectrum, higher heel drops (such as 14mm) have a more exaggerated wedge, “which can lead to tightening of the Achilles tendon or too much pressure on the ball of the foot,” she says.

Stack height

This measurement refers to the amount of cushioning material between your feet and the ground. Most shoes will list both their forefoot stack height and their heel stack height.

“The thicker the cushioning, the more assistance with shock absorption, but then things like proprioception (your feet telling your brain where your feet are located) and muscle strength is compromised,” says Dr. Daughtry. “It can [also] affect your overall alignment and can lead to back, knee, or hip problems if too extreme.”

Just like with heel drop, you’ll want to choose something that falls in the medium stack height range—around 21 to 26mm in the forefoot. Though it depends on what you’re used to. “Again, anything that is a dramatic change from your normal can potentially have a negative impact on your body,” says Dr. Daughtry.

What are the best running shoes for plantar fasciitis?

Dr. Daughtry says her go-to recommendation for most runners with plantar fasciitis is a neutral running shoe with a basic 10mm heel drop as a starting point.

“Most running shoes will have an average or higher level of cushioning due to the impact that runners place on their feet,” says Dr. Daughtry. And if you need to, you can add in some arch support insoles or custom orthotics.

With that in mind, here are her top suggestions:

Brooks Ghost 15 — $140.00

“This is a great option for people with plantar fasciitis as it is a neutral running shoe with slightly more cushioning and has 12mm heel drop,” says Dr. Daughtry. She adds that runners with wider feet or bunions should make sure to get the wide width because the toe box tends to be run narrow.

Heel drop: 12mm
Forefoot stack height: 23mm
Weight: 9.1 oz
Colors: 29

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Asics Gel-Kayano 28 — $95.00

Originally $160, on sale for $95

According to Dr. Daughtry, the Asics Gel-Kayano 28 is an excellent option for someone with plantar fasciitis because it is a neutral running shoe with the standard 10mm heel drop; plus, it has some unique cushioning. “[It] has gel built into the heel to offer assistance with heel strike and cushion those first few steps,” she says.

Heel drop: 10mm
Forefoot stack height: 12mm
Weight: 9.1 oz
Colors: 9

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Hoka Gaviota 4 — $170.00

These kicks have a lower heel to toe drop: Just 5mm. But that’s because they have majorly plush cushion from heel to toe “to help with shock absorption for those that stand or walk on a more firm surface throughout the day,” says Dr. Daughtry. “This style is a more stable shoe, which helps avoid too much flattening of the arch, and there is an extended heel support.”

Heel drop: 5mm
Forefoot stack height: 35mm
Weight: 9.3 oz
Colors: 6

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Naot Galaxy — $160.00

“Naot’s have removable insoles that are cork-based which can mold to the foot,” says Dr. Daughtry. “And with a softer upper, the mesh material will not rub or irritate bony prominences or foot deformities such as hammertoes or bunions.” The experts agree: “These shoes also come with a seal from the American Podiatric Medical Association for promoting good foot health,” she adds.

Heel height: 1.5 inches
Weight: 9 oz
Colors: 6

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Overall, Dr. Daughtry says that shoes alone will not solve your plantar fasciitis. Most patients need a variety of several different treatments to completely resolve their pain. But wearing the proper footwear can help with the symptoms in the meantime—and set you up on the path to recovery.

I’d gotten the opportunity to run the London Marathon last month as a guest of The Westin London City, since Westin Hotels & Resorts is the new official partner hotel of the Abbott World Marathon Majors. Because it was my first chance to get out of the country in almost five years (thanks to grad school, a pandemic, and a baby), I decided to take advantage and bring along my husband and 10-month-old for a full-on, 10-day trip.

This wasn’t my first overseas racing rodeo. Back before life got in the way of our wanderlust, my husband and I used to run a couple out-of-town marathons or ultramarathons each year. We learned that traveling for a race can be a fantastic way to see a new place while doing something we love.

But planning a “run-cation,” as we nerdy runners sometimes call it, also requires some tricky logistics. Here are nine strategies that I’ve either picked up over the years or learned more recently from global RunWestin concierge Chris Heuisler.

1. Decide how important your race performance is to you

A ‘run-cation’ has two parts: the race, and the vacation. But how much emphasis gets put on each component can vary based on what you really care about.

“Know why you’re there and what you want out of the experience,” says Heuisler. Maybe you’re after a PR, or maybe you just want an excuse to travel. Maybe it’s something in between. Clarifying your priorities will help you make the best decisions about how to plan your trip—in particular, how seriously you’ll want to take the days leading up to the race.

2. Arrive early enough to adjust and avoid travel stress

Most people can’t fully relax into vacation mode until after their race is over, so you want to plan a run-cation so that the running happens near the start. Yet you also don’t want to cut it so tight that travel delays make you miss bib pickup, or the race altogether. (My husband and I once flew to Kansas City only to land after the race had already ended… Not ideal.) Also, if you’re heading to a new time zone, giving your body time to adjust can help you have a better race.

That’s why Heuisler—who’s currently on his own quest to run a marathon in all 50 states—suggests aiming to arrive 36 to 48 hours before the race. “I think what that does for me is I don’t feel as stressed,” he says. “I’m trying to account for airport delays, there could be problems getting into my hotel. I err on the side of caution if my schedule allows for it.”

3. Plan to be off your feet as much as you can before the race

If racing well is the primary goal of your trip, save your sightseeing until after you cross that finish line. Instead, get outside (“direct daylight is a much better way to kick jet lag than a nap,” points out Heuisler), pick up your bib, do a shakeout run, then just relax. Heuisler says the day before a marathon is actually his favorite day of training. “Ideally I’ll just kick my feet up and carbo load, watch some Netflix, some sports, and stretch and massage my legs so that I wake up feeling pretty fresh,” he says.

But if you’re most looking forward to exploring a new place, being stuck in your hotel room for a day or two until the race can feel super frustrating. Heuisler’s advice? Go out and see some sights, just take it easy. “If you’re hydrating, you’re taking care of yourself, I would encourage you to not overthink it,” he says. “Take the elevator, take the escalator and don’t feel bad about it.”

You can still be a tourist without overly-taxing your legs: Take a bus or boat tour, or go see a show or a sports game (with seats). In London, I spent the afternoon before the marathon taking advantage of The Westin London City’s spa, relaxing between the jacuzzi, the sauna, and the steam room—definitely something I can’t do at home, which made it feel like a solid vacation activity.

4. Control the controllable

Both in racing and in travel, there’s a lot that’s out of your hands. “It’s really easy for runners to be like, Oh my god, did you see the weather report?” says Heuisler. But no matter how many times you check the app, you can’t change what it says. What you can do is be prepared, and pack everything for each weather scenario predicted.

In the same vein, you can’t avoid traffic or travel delays, but you can give yourself enough time to get to the race so that you don’t have any anxiety that you’ll miss it. One of the best pieces of advice Heuisler gave me was, “Don’t get your heart rate up before the race.” Travel mishaps happen, so do what you need to arrive at your destination and the race itself without stressing out.

5. Chat up some local runners

The night after we landed in London, we went to an opening party for the new Tracksmith store. A couple friends from home in Boston (where the brand is based) were there, but the best part was talking with some of the London-based runners.

Getting to know locals is always one of the best parts of traveling, and when they’re runners—one of our kind!—it’s even more fun. We got some insights about the London run culture, and insider tips on the marathon course that would never be posted on a race website, like where to expect the crowds to thin out, and the best places for my husband to watch. Another local I met the next day at a shakeout run gave some top-notch neighborhood pub recommendations.

6. Err on the side of overpacking—but avoid checking a bag

If the weather forecast has been flip-flopping, do yourself a favor and pack for all scenarios. I had three possible tops to wear in London, TBH. “Just remember that if you’re overpacking for a marathon, it means you probably can’t buy much,” says Heuisler. That is—unless you’re also packing throwaways just to keep you warm on your way to the start line.

Heuisler starts his packing with what he needs for the race. “So I will not forget anything that I need for race day, no matter what,” he says. Next, he’ll think through what he needs for the day before the race (mainly, comfy sweats and socks). “And then after that, if I forgot anything else, I’ll live with it,” he says.

Personally, as a minimalist packer, I love anything that does double duty, like my Cep tall compression socks I can wear on the plane and after the race, or my Spibelt that I can stash my phone in while running and while touring the sights so I don’t have to lug around a purse. I also swear by merino wool tops so my suitcase doesn’t get stinky (since merino is naturally odor-resistant). For London, I put both a tee from Unbound Merino and my favorite long-sleeve, the Brighton base layer from Tracksmith, in my backpack since both can work for running and just hanging out.

This two-for-one strategy helps me keep things light enough that I only need a carry-on. If you do check a bag though, just be sure to keep any race essentials (like your shoes!) on the airplane with you just in case luggage gets lost.

Cep Allday Merino Tall Compression Socks — $45.00

These compression socks help my legs feel fresher faster—whether after a multi-hour plane flight or a multi-hour marathon.

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Spibelt — $27.00

Since this running belt takes up so little room in a suitcase, even if I don’t end up using it, I’m not mad about packing it.

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Unbound Merino T-Shirt — $85.00

Versatile enough to wear under a blazer for dinner out or throw on for a comfortable run, this simple black tee has become a go-to travel companion.

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Tracksmith Brighton Base Layer — $88.00

My Brighton Base Layer pretty much always comes with me (unless I’m heading somewhere super hot). It’s equally soft and sturdy, warm and breathable.

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7. If you have a picky stomach, pack familiar foods

Runners can be particular about what they eat leading up to a race. For years, the only breakfast I could have before a big race was a bagel and peanut butter—which I’ve carted with me to Istanbul and Havana. I’ve since grown a bit more flexible, but I still make sure my backpack has plenty of stomach-friendly snacks I can rely on, especially if I’m not sure what options I’m going to be able to find at my destination.

For London, I stocked up on Honey Stinger Oat + Honey bars, which I find easy on the GI tract, with a solid dose of carbs to fuel my miles, and just enough protein to fill me up without weighing me down. I snacked on one per day before the race, and also brought one to the start line along with a banana I’d grabbed from The Westin, which hands out snack packs on marathon day for both runners and supporters.

Honey Stinger Oat + Honey Bars (12 pack) — $33.00

I like the original and the chocolate chocolate chip flavors; just depends on my mood. Both sit well in my stomach before a hard run.

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8. Spend the day after on active recovery

After you’ve run your race, one of the best ways to help your body recover the next day is by going for a walk, and doing some of that sightseeing you might have been putting off.

It’s also worth treating yourself. “Scheduling a massage is one of the best rewards you can give yourself,” says Heuisler. “And I know it can be expensive and I know it’s premium, but remember you just spent probably 12 to 16 weeks preparing for a 26.2 mile race.”

This was actually the first time I got a post-race massage, and now I want it to be part of my marathon routine every time. (Having the massage right inside The Westin London City’s spa was especially luxurious since afterwards, I just stuck on slippers and hopped in the elevator right up to my room.)

At the very least, I plan to stay on top of my post-race self-care. The WestinWORKOUT Gear Lending kits include, among other things, a yoga mat and a Hypervolt Go 2 massage gun. Having these right in my hotel room got me to gently stretch out and massage my super-sore quads so my body didn’t totally stiffen up like the Tin Man.

9. Skip your runs for the rest of the week

As a runner, one of my favorite ways to see a new place is by running through it. I was even a running tour guide for a few years because I think it’s such a great way to travel! But after a long race like a marathon, give your body the break it needs to recover.

“I think a lot of people go back out too soon. And I really, really caution against that,” says Heuisler. Spend the rest of your trip on other ways to enjoy the destination—you can still walk or hike, bike or kayak. Or take cabs everywhere. You do you. Especially after a big race, you deserve it.

The idea that your athletic pursuits are over the moment you give birth or start responding to “mom” couldn’t be farther from the truth.

For professional and everyday athletes alike, what becoming a mom actually looks like is traveling cross-country with your four-year-old so they can see your race, skipping your post-workout nap to hang with your family, or climbing thousands of feet up a cliff face to teach your children to chase their goals, no matter what. This, my friends, is what it means when you hear the term “mom strength.”

Elisabeth Akinwale, CrossFit athlete

Elisabeth Akinwale is kind of a big deal in the CrossFit community. Her career highlights include several weightlifting records, including a 425-pound deadlift and a 240-pound clean and jerk. But without the birth of her son, Asa, she may never have pursued a career in the gym.

“When my son was three years old, I took on a major life change. I had recently gone through a divorce, was adjusting to co-parenting life, and working in an unfulfilling career,” she tells Well+Good. “I observed that my son was beginning to perceive work as a drag and an unpleasant necessity of life—because it was for me at the time.”

Akinwale didn’t want Asa to grow up thinking that work had to be a dreaded task, so she decided to turn her passion, CrossFit, into a career, becoming a professional CrossFit athlete and a health and fitness coach. “This change was a huge risk, especially as a newly single parent, but the risk allowed me to fully live my values and demonstrate them to my son,” she says. The CrossFit legend is now also the founder of 13th Flow, an online training program offering functional fitness training to an inclusive community.

Want to work out like Akinwale? Try this 10-minute full-body session she created for Well+Good:

Now 16 years old, Asa has watched his mom lift heavy objects and change her clients’ lives. “He’s grown up seeing me be brave and strong in my decision-making, be a leader in my work, and also have the flexibility to prioritize family time,” she says. “Mom strength has helped support us in having a strong relationship, and I can talk to my teenager honestly and from a place of lived experience about personal agency and taking accountability for building the life you want.”

Alison Feller, host of Ali on the Run podcast

If you know the name Ali Feller, you’re probably already aware that the podcast host has a disarmingly cute daughter named Annie. When Well+Good caught up with Feller in late April, she was en route to Eugene, Oregon, to run her first marathon since giving birth in October 2018.

Feller says mom strength is hard to describe but easy to spot. “When you become a mother, however that happens for you, your entire world changes,” she says. “From that moment on, you’re never not a mom. Even if you aren’t physically with your child for minutes, hours, or days at a time, you’re always a mother, and I know that for me, it factors into nearly every decision I make,” she says.

She witnesses mom strength in the athletes and moms she interviews for her podcast, including pro runners Keira D’Amato, Sara Hall, Aliphine Tuliamuk, Sara Vaughn, Edna Kiplagat, whom she describes as “women competing at the highest levels, chasing their Olympic dreams with their children by their sides.”

“So I think that’s it: I think mom strength is loving your child[ren] with every fiber of your being and showing up for them—however that looks for you—without sacrificing your own hopes, dreams, and goals. It’s something I strive for every day. Do I fail, often? You bet. Do I plan on giving up anytime soon? Hell no,” says Feller.

She recalls a moment last summer when she interviewed 2018 Boston Marathon winner Des Linden while Annie watched “Paw Patrol” backstage. “That, to me, was a total ‘this is it—this is the dream’ moment,” says Feller.

In the future, Feller plans to chase more dreams with her daughter by her side and co-pilot Annie’s future endeavors. On April 30, she ran a personal record at the Eugene marathon, completing the distance 10 minutes faster than ever before. But before that, during our interview, she reflected on how different her life was from the last time she was gearing up to run 26.2. “[This time], I woke up in the 4 a.m. hour to get my training runs in so that I could be home and showered before Annie woke up. I made sure I committed to my training but that I was never too tired to play with her,” said Feller.

As she looked ahead to the race, she told us, “When the race will, inevitably at some point, get hard, I’m running to her. Is traveling cross-country to run 26.2 miles with a 4-year-old in tow easy? Hell no. But with her at the finish line, I know I’ll get there, and that no matter how the race goes for me, I have that hug on standby. Being a mother has changed my relationship with running and with my body in such drastic ways. All the best ways.”

Aubrey Runyon, professional climber, guide, and trans rights advocate

Professional climber Aubrey Runyon says that setting a strong example of parent strength is a big reason why she spends time outdoors. “I wouldn’t say [parenting] gives me the desire to push for any one goal, but I just have this overarching desire to leave a legacy for my kids. I want them to see that there is this great huge world, and we need to move our bodies through this beautiful earth we have,” she says. “I’ve always hoped they take from my experiences the sense of exploration, the sense of pushing through fears and through comfort levels, that has been a huge thing in my life.”

Earlier this year, Runyon conquered a major goal in this “great huge” world when she completed 10,000 climbing pitches (or climbing routes that require multiple anchor and belay points). This goal was picked at random, and Runyon says there’s a lesson for her children there, too. “I just love the idea of making big dumb goals that don’t really matter. And then just going and doing the thing just to do it,” she says. “It doesn’t have to mean something more. You don’t have to do things for any other reason than to have fun.”

In 2020, Runyon shared a post on Instagram about a decision that would change her life forever: “This shouldn’t come as a surprise to many that know me personally, but I am transgender. I’ve not been shy about it, but I also haven’t said it outright.” By then, Runyon had already begun gender-affirming care to begin her transition. “I’m in a better place and happier than I’ve ever been,” she wrote.

While there’s no denying that Runyon has her own personal flavor of strength, she tells me that, at home, she’s not too concerned with being called a mom. Her children, Avery (eight) and Zoe (five) don’t have to call her “mom.” “When my wife and I finally decided to talk to my kids about [my transition], I essentially just said, I want you to call me whatever you’re comfortable calling me. So if you want to call me ‘mom,’ call me ‘mom.’ If you want to call me ‘dad,’ call me ‘dad,’” says Runyon.

“They still call me ‘dad’—and that’s just because my older daughter said, ‘I want to call you dad. I’ve always called you dad.’ That’s totally fine. I feel like that’s a title that I earned—and I’m proud of that. And then there are other times that they call me Mom randomly, and that’s fine. I’m just happy to be a parent,” says Runyon.

Erica Stanley-Dottin, sub 3-hour marathoner

When Erica Stanley-Dottin isn’t running (she’s one of only 24 Black American women to have clocked a sub-3 hour marathon) or acting as a community manager at Tracksmith New York, she’s a mom of two: Jett (9) and Austin (12). After running her first 26.2 in 2008, Stanley-Dottin took a nine-year hiatus to have children. “Then I was on mom duty. When I came back to marathons in 2017, I had two small kids and was really just getting back out there,” she says.

Now that she’s back racing and breaking records, Stanley-Dottin says two types of mom strength—physical and mental—have carried her through 10 postpartum marathons, and she just keeps speeding up. (Remember that sub-3-hour race?) “I think of physical strength in terms of my body going through pregnancy, my body recovering from pregnancy,” she says. “And so, that’s one thing. Then I think of what it takes mentally, how we’re all juggling so much. Making space for training for a marathon is essentially another job.” She adds that she’s proud to show her kids the discipline, organization, and time management demanded of professional athletes.

That said, when Stanley-Dottin hits the track, roads, and trails, she says it’s really about taking a moment for herself and letting go of the weight of parenthood. “I’m intense. I train hard. I travel to my races. I’m trying to manifest every time. It’s the one thing I can be intense about for me, not for anyone else,” she says.

Once the shoes are off and she’s back at home hanging with her kids (no post-run naps in the Stanley-Dottin household!), she says that she really loves sharing her training and racing accomplishments with her kids. They come to her races and witness her putting in the daily work required of elite athletes. “My coach told me one time, ‘You come home, and your kids see you plopped down on the couch after you’ve done a 20-miler, and you’re dead for the rest of the day. That’s crazy. That’s going to stick with them?’ So I think of it that way. I hope they see the motivation that comes with training hard for something,” says Stanley-Dottin.

As of now, Austin and Jett are majorly into basketball—but who knows what the future holds?

If you’re feeling this pain, know that you’re not alone: Achilles tendonitis affects a whopping 10 percent of runners each year. Luckily, with proper footwear and a sound training plan, it’s both preventable and treatable.

What causes Achilles tendonitis?

At its most distilled, Achilles tendonitis is essentially an overuse injury. The tendon gets inflamed when the band repeatedly endures strain, says Dr. Schaeffer. The fact is, the Achilles tendon gets used anytime you walk, jump, run, or, you know, use your feet and legs to move about the world. The impact placed on the tendon, however, is greatest when running (which is why runners are especially prone to Achilles tendonitis).

But much as the connective tissues in the body can be trained and strengthened through progressive overload, so can the Achilles tendon. Most often, the Achilles gets inflamed when someone runs faster or longer than their previous training can support, says Dr. Schaeffer. Hill running, running on hard or uneven surfaces, and wearing poorly-designed running shoes can also increase the risk of Achilles tendonitis, per research.

You can prevent Achilles tendonitis by training intentionally

The best way to prevent Achilles tendonitis is by training with longevity in mind. To tweak the now-trite idiom, that means running as if you’re training for a marathon (life!) rather than a 5K (the immediate future). A run coach can help you devise a running plan that takes your current fitness level, age, goals, and Achilles health in mind.

If a run coach isn’t within your budget, or you want to take a stab at programming for yourself, keep the 10 percent rule in mind. “During your runs, you want to build your mileage slowly,” Cameron Yuen, DPT, a doctor of physical therapy at Bespoke Treatments in New York City previously told Well+Good. A good rule of thumb is to aim to increase your mileage by no more than 10 percent week over week, he says. If you’re currently running 10 miles per week, for instance, next week try logging 11. More than that and you risk overuse injuries.

Your footwear can help you prevent (and recover from) Achilles tendonitis, too

The shoes you wear while exercising can truly make a difference, and help you avoid Achilles tendonitis, says Dr. Schaeffer. Broadly speaking, “you want a shoe that provides a good balance of cushioning, arch support, and heel support to help reduce tension in the Achilles tendon,” he says.

Here are seven shoes podiatrists recommend for Achilles tendonitis.

Asics Gel Nimbus 25 — $160.00

Hey runners, this one’s for you. “With its excellent cushion system and great medial support, the Asics Gel Nimbus provides runners with Achilles stress much-needed reprieve while they stride,” says Dan Geller, DPM, a sports podiatrist with Kane Footwear. The 8 millimeter heel-to-toe drop also works to keep stress off the tender tendon, he adds. A bonus? The shoe doesn’t prioritize cushion over fashion: All 13 colorways are cute AF.

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Mizuno Wave Creation 20 — $170.00

Taking lightweight to the next level, this true-to-size sneak has a carved out sole that increases bounce while decreasing heft. “This light and fast shoe provides the perfect amount of cushion on the heel to ease Achilles pain,” says Dr. Geller. “The light, breathable material is also a bonus.”

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Brooks Ghost 15 — $140.00

The Brooks Ghost 15 aren’t just tried-and-true, celeb-approved (hey, Jennifer Garner!) sneaks—they’re also Achilles tendon–friendly. “They have a stable midsole, wide toe box, and 12 millimeter heel-to-toe drop that work together to alleviate stress and strain on the Achilles tendon,” says Mohammad Rimawi, DMP, board certified podiatrist with Manhattan Foot Specialists in New York City. “It’s a great shoe for everyday training as well as everyday life,” he says. And with 27 color options, you’re bound to find one or five that fit your fashion needs, too.

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Hoka Bondi 8 — $165.00

If you’re a runner you’ve probably heard that with each stride, it’s best to strike the ground with your midsole, then roll forward towards your toes. Well, “the structure of this sneaker is that of a rocker-type shoe” which encourages that exact motion, says Dr. Rimawi. “This allows the foot to move more freely through its progression, which minimizes the load placed on the Achilles tendon, as well as the calf in general.” Better form and reduced risk of Achilles tendonitis? Talk about a win-win.

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Skechers Women's Max Cushioning Elite Sneaker — $105.00

Ever since the big chunky shoe came back into fashion, so too have Sketchers sneakers. Thankfully, with models like the Max Cushioning Elite Sneaker, it’s a fad folks prone to Achilles tendonitis—as well as those on a budget—can happily partake in. “This is an ideal option for someone with Achilles tendonitis because it has a cushioned midsole and soft textile upper to help provide comfort and support,” says Gregory Alvarez, DPM, FACFAS, podiatrist at the Ankle & Foot Centers of America. “It also has a padded heel collar and integrated toe guard, which create additional protection for your Achilles when you’re on the move.”

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New Balance 1540V3 Running Shoe — $179.00

This sneak comes in two colors: gray and… a slightly darker gray. But what it lacks in color it makes up for in comfort. “It provides amazing cushioning in the heel, as well as superior stability, thanks to its high-tech midsole,” says Dr. Alvarez. “Additionally, this shoe has a breathable mesh upper, making it comfortable and lightweight even during warm months,” he says.

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Kane Revive — $75.00

Okay, okay, this may not be a sneaker, but it’s a damn good adventure shoe for anyone with Achilles pain, according to Dr. Geller. Made from a fancy-schmancy material dubbed RestoreFoam, the Kane Revive is breathable, quick-drying, and sport-friendly. “The proprietary blend [of materials] offer both structure and support, and provide an excellent cushion,” he says. “The 10 millimeter heel-to-toe offset is the perfect position for the foot to ease tension off the Achilles.”

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Other (low-cost) ways to treat and prevent Achilles tendonitis

Don’t want to drop dough on another pair of sneakers? You can also customize your current footwear to become more Achilles-friendly.

A heel lift is a shoe insert that goes under your heel to provide, as the name suggests, a lil lift. Commonly used to offset the negative effects of tight calf muscles, Achilles tendons, or ankles, Dr. Schaeffer says that a small heel lift can help decrease the tension on the delicate tendon. “Typically, a five millimeter heel lift is adequate for easing tension,” says Dr. Geller.

Another option is to add in an insole, which is a shoe insert that supports your entire foot. “The right insole can transform what sneaker you already have into one that has impact-absorbing cushioning, a shock absorbing heel, and flexible arch support,” says Dr. Schaeffer. Dr. Scholl’s Prevent Pain Protective Insole and SuperFeet Adapt Run Insoles are both good options.

“It is often described as a feeling of being ‘high’ and can be accompanied by a surge of positive emotions and a sense of well-being,” says Karissa Bollinger, a certified exercise physiologist, ultramarathon runner, and the owner of Golden Teacher Wellness. There are, no doubt, different intensities of this euphoria, depending on how and how long you exercise, your underlying emotional state, and your individual physiology.

But here’s the thing: For many of us these days, hot girl walks are more our jam than a high-impact activity like running. So we’ve gotta ask, can you get a runner’s high from walking workouts?

First things first: What creates a runner’s high?

Bollinger says that the exact cause of a runner’s high from a physiological standpoint is somewhat unclear. “But it is thought to be related to the release of endorphins,” she says. “During exercise, the body releases endorphins to help reduce discomfort and pain, and promote a positive mood. Endorphins can also produce a sense of well-being and a heightened sense of relaxation.”

However, endorphins may not be the only contributing factor. According to Bollinger, “studies have shown that other chemicals and hormones such as dopamine, serotonin, and anandamide may also play a role in contributing to the runner’s high sensation.”

Is walking enough to cause the same reaction?

Although a runner’s high is usually attributed just to running—hence the name of the term—it is possible to get a “runner’s high” from any aerobic exercise that increases your heart rate and breathing, like cycling, swimming, and, yes, walking.

However, in order to achieve a runner’s high by walking (or any type of activity, for that matter), Bollinger says that the intensity must be high enough and the walk must be long enough.

“Typically, the heart rate should be elevated to around 60 to 85 percent of the maximum heart rate for at least 20 to 30 minutes,” says Bollinger. (To calculate your max heart rate, subtract your age from 220, she says. “For example, if you are 30 years old, your maximum heart rate would be approximately 190 beats per minute.”)

Tips for getting a runner’s high from walking

Since walking is typically lower intensity, you’ll have to get a bit creative to get that heart rate up. Think: increasing speed, increasing resistance (by walking up an incline or adding weights), or a combination of both. Here are Bollinger’s suggestions.

Wear a heart rate monitor

Bollinger recommends wearing a heart rate monitor to help you gauge the intensity of your walking workouts. (There are many types available, including chest straps, smartwatches, and earbuds.) “By monitoring your heart rate, you can ensure that you’re staying within your target zone and optimizing your workout to reach that endorphin-releasing state,” she says.

Philips ActionFit SN503 Wireless Bluetooth Earphones with Heart Rate Monitoring — $39.00

These sweat-proof earbuds have an embedded sensor that tracks your heart rate. They’re compatible with fitness-tracking apps like Strava and Runkeeper.

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Incorporate hills

Do incline treadmill walks or find routes with long uphill sections to help boost the intensity of your walks.

Increase your speed

Walking at a faster pace can help increase your heart rate and enhance cardiovascular fitness. Bollinger suggests incorporating intervals of 30-second to 1-minute bursts of faster walking throughout your walking session.

“Alternating between periods of fast walking and slow walking can increase calorie burn, engage more muscles, and improve cardiovascular fitness and elevate heart rate,” says Bollinger. “Try intervals of hiking or jogging for more of a challenge.”

Pack on the pounds

One way to increase resistance is by wearing a weighted vest or ankle or wrist weights like Bala bangles, or carrying dumbbells or a backpack.

Bala Bangles — $55.00

Add some ankle or wrist weights in style with this comfortable option from Bala. These bangles come in 1, 2, and 1/2 pound options.

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Incorporate bodyweight exercises

Adding lunges, squats, or calf raises during walking intervals can help strengthen your leg muscles. Plus, engaging more of the large muscles in the legs will require more physical work, leading to an increased heart rate.

Change terrain

Bollinger says that walking on sand, rocky trails, or other rough terrain can make the cardio more intense while also challenging your balance and working your lower body and core muscles more.

Be patient

With consistency in your workouts, your fitness level will improve, so you may notice it becomes easier to sustain the intensity and duration of your walking workouts to experience a “walker’s high.”

With that said, this effect can be elusive even for many runners. Bollinger says that it’s important to remember that whether or not you get that feeling of euphoria from your walking workouts, increasing your heart rate through cardio exercise like walking has many physical and mental health benefits: “Our body has a wealth of naturally-occurring chemicals that promote a positive mood, and harnessing these benefits through exercise can be a truly empowering and rewarding experience.”

Improper footwear or biomechanics, weak calf muscles, certain medications or health conditions like diabetes and even nutritional deficiencies can also play a role in causing tightness and issues with the Achilles tendon, says Rashi Anand, DPT, a physical therapist at Grit ATX in Austin, Texas.

“We also know that the amount of rest and recovery a person includes in their training program plays a key role in their susceptibility to Achilles tightness,” says Dr. Anand.

The good news: Stretching your Achilles can help you maintain an optimal range of motion and potentially prevent discomfort.

How do you know if you have a tight Achilles tendon?

Although in some cases, it is quite obvious that your Achilles tendon is tight, in mild cases, tightness might be harder to identify. And if you have chronic Achilles tightness in both legs, you may have become so accustomed to the feeling that it’s difficult to detect.

Dr. Anand says that signs can include a limited range of motion in the ankle joint when the toes are pointing towards the knees, along with tenderness along the tendon. “Other potential symptoms could include pain, weakness in the calf muscles, and crackling or popping sensations,” she shares. It might be uncomfortable to walk or run. “Counterintuitively, some people may experience increased stiffness with inactivity, but feel better with activity, only to have the symptoms return after,” she says.

3 effective stretches for the Achilles tendon

Classic calf stretch

With this move, you should feel a stretch in your gastrocnemius (the larger calf muscle) and Achilles tendon of the back leg. Dr. Anand suggests that you can adjust the distance of your back foot from the wall to increase or decrease the intensity.

Here are the steps:

1. Find a wall and stand facing it with your feet hip-width apart.
2. Take a step back with one foot and plant the ball of that foot on the ground. Make sure to keep the toes of your feet pointing straight ahead. (Turning your foot outward reduces the stretch on the Achilles.)
3. Lean forward while keeping your back leg straight, and slowly shift your weight towards the wall. Keep your hips squared to the wall.
4. Hold the stretch for about 20 to 30 seconds.

Here’s the stretch in action:

Soleus calf stretch

The soleus is the thinner, flatter muscle that lies underneath the gastrocnemius in the calves; it tapers down and fuses into the Achilles tendon. Dr. Anand says that the soleus calf stretch is similar to the regular calf stretch, but the main difference is how you position the knee in the back leg.

“In the classic calf stretch, you keep the knee of the back leg straight, which really targets the larger calf muscle. But in the soleus calf stretch, you bend the back knee somewhat,” she says.

Here are the steps:

1. With your feet hip-width apart, take a step back with one foot and plant the ball of that foot on the ground.
2. With a slight bend in your back knee, and slowly shift your weight forward.
3. Hold the stretch for about 20 to 30 seconds.

Check out the stretch below:

Calf stretch in a long sitting position

If you’re looking for a gentler alternative to standing calf stretches, Dr. Anand suggests trying a calf stretch while sitting on a bed or the floor with your legs extended straight out in front of you.

Here are the steps:

1. Sit down with your legs extended out in front of you. You can place a rolled-up towel or yoga block under your ankles to get a deeper stretch.
2. Loop a belt, strap, or band around the balls of your feet and gently pull it toward you. Make sure to keep your toes pointing up.
3. You can also choose to stretch one leg at a time if sitting in this position is uncomfortable for you.

Check out the video below for a demonstration:

Psst: Need a resistance band? We love Popflex’s Booty Bands—this BIPOC-owned brand makes them out of fabric instead of rubber, so they won’t tug on your skin or lose their stretch over time.

Popflex Booty Bands, Set of 3 — $32.00

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Before you begin any of these Achilles tendon stretches, Dr. Anand suggests applying heat (via a heating pad, warm bath, or shower) to your lower legs and feet. You can even stretch in the shower if you have enough room. “Not only does the heat feel great, but it [also] promotes blood flow and softens the Achilles and surrounding tissue for more effective stretching,” she explains.

How often should you stretch the Achilles tendon?

Dr. Anand recommends doing these three stretches three times through for one “set,” holding each for three long slow breaths each (at least 20 seconds total). Repeat that three times per day.

“Just think: ‘3x3x3’ at breakfast, lunch, and dinner,” she says. Consistency is key: Stretching frequently is an important factor in reducing stiffness and improving mobility. “Doing frequent mild to moderate stretches also promotes blood flow and circulation, which directly improves healing rate and tissue health,” she adds.

Although it may seem like a big time commitment, the entire routine shouldn’t take long, and you’ll likely feel a lot more limber and comfortable, which should help reinforce your motivation to stick with it.

Here to give her expert tips on what to eat before a 5K, what to avoid, and how else to best prepare yourself is registered dietitian and Cook, Eat, Run author Charlie Watson, RD. Watson helps runners (of all levels) properly fuel their bodies during training as well as on race day. Keep reading for her insight.

What food should I eat before a 5K run? The night before? The morning of?

While determining what to eat before a race is an individual process, there are a few golden rules to fueling up properly.

1. Stick with foods you know your body digests well

Before getting into the specifics of what to eat, Watson wants to make something clear: race day is not the time to experiment or drastically switch up your eating habits. “Make sure you practice to establish what works for you,” Watson says. “When it comes to pre-race fueling, what works for one person might not work for another.” Think back to your training: What did you eat before some of your best, long runs? If a food consistently made you feel good during your training, chances are it will on race day, too.

2. Eat your pre-race meal at least an hour before it starts

According to Watson, when you eat matters, too. “Ideally, eat about an hour before [the race] starts, although some people [feel best] eating two to three hours before a run,” she says. Most importantly, she says not to eat pre-run fuel immediately before your race. “When we run, blood flow to the digestive system reduces by up to 80 percent, meaning if you eat too late, much of what you eat will go undigested while you run and can feel uncomfortable sitting in the stomach,” she says. It also means the nutrients in your pre-race meal won’t be used as energy until much later because of the delayed digestion.

3. What should I eat for breakfast before a 5K run? Make sure your pre-race meal has carbs.

When it comes to the important nutrients to include in your pre-5K meal, Watson says carbohydrates are the biggie. “You want to mix slow- and fast-release carbs to get that pre-race energy boost that will sustain you throughout the three-plus miles,” she says. The best food for runners, slow-release carbs include foods with a lower glycemic index that are less processed and higher in fiber (so, oats, whole grains, sweet potatoes, that kind of thing), while fast-release carbs tend to have a higher glycemic index, like fruits and juice, to give you immediate energy.

4. Keep it simple

While it’s important to keep the nutrient balance of your pre-race meal in mind, the actual prep work shouldn’t be complicated. After all, the majority of races are in the morning, so you won’t have a lot of time to make an elaborate breakfast. Some of Watson’s favorite pre-race breakfast foods to eat before a 5K include:

• Whole grain toast with jam
• Oatmeal topped with fruit
• Banana with nut butter

5. Get your carbs at dinner, too

The night before a race is also a good time to give your body some carbohydrates that can be used as energy the next day. Sweet potatoes, brown rice, and chickpeas are all examples of healthy carbs that can be used to fuel your run. A couple meal ideas from Watson’s cookbook include sweet potato gnocchi, salmon and sweet potato fishcakes, and Balinese beetroot curry.

Watch the video below for more tips on what to eat for optimal energy:

What foods to avoid before running? And other tips to keep in mind

It’s important to know what you shouldn’t eat or do before a 5K race in order to keep up the pace.

1. Avoid high-fat foods before a race

As far as what not to eat before a race, fats are going to be least beneficial. “Fats remain in the stomach longer than any other macronutrient because of their complicated digestive process,” clinical nutritionist Nicole Lund, RDN, of the NYU Langone Sports Performance Center, previously told Well+Good. That means you’ll want to veer away from foods like burgers or anything fried the night before. Lund also recommended avoiding foods with sorbitol (a fruit-derived artificial sweetener), which could irritate the digestive system.

2. Don’t forget to hydrate

When prepping for a 5K, it isn’t just about what’s on your plate; hydration matters, too. “It’s important not to start your race dehydrated as it’s very hard to ‘catch up,'” Watson says. “Ideally, you want to meet your fluid requirements—usually between two to three liters—each day in the week leading up to the race so that you don’t find yourself gasping for water at the first aid station.” Watson adds that if you tend to sweat a lot, you may want to consider using electrolyte tablets the day before, morning of, and afternoon after a race, too.

3. Keep your coffee habits the same

If you’re wondering whether your morning cup of joe will help or hurt your run, Watson reiterates her advice to do whatever has worked for you in the past while you’ve been training. “If coffee is part of your morning ritual, if you like the caffeine boost, or if coffee helps get things moving before the race, then stick with it. But don’t start having it pre-race if it’s not something you’ve done before…trust me on that.”

4. Plan your post-5K meal, too.

Besides figuring out what to eat before a 5K, Watson says to consider what you’ll eat when you’re done, too. (A nice mental picture to make those miles fly by faster…) “After a race, you want a mix of carbs and protein, ideally in a 3:1 ratio,” she says. “It doesn’t have to be complicated. I tend to have a skim milk iced latte after a 5K. Otherwise, a mix of eggs with toast or a smoothie can work, too.”

5. Is it ok to run a 5K on an empty stomach?

Like most aspects of training and running, what (and whether) to eat before a 5K is a personal choice. However, to get the most out of your run, and perform your best, experts recommend fueling up. If your body doesn’t have carbohydrates and protein on hand, it will break down your fat and muscles for fuel instead. Getting this less readily available energy adds an additional strain on your body, which could negatively impact your workout.

“Trying to force the body to use fat as fuel can negatively affect your performance,” Natalie Rizzo, MS, RD, sports dietitian and founder of Greenletes, previously told Well+Good. “This means you won’t be able to work out as hard and may even feel like you’re losing your fitness level.”

6. Should you eat during the race?

This is another personal choice.  A 5K typically won’t take the amount of time experts say requires a mid-run snack, which is 75 minutes. But if you’re curious about juicing your body with fuel during a race, check out this guide to what to eat during a marathon.

With these tips in place, you’re bound to go into your 5K energized and ready to kill it. Now that your mind is cleared up about what to eat, you can focus on other pressing matters: like what exactly should be on your race day playlist.

“Just like the song ‘Dem Bones,’ ‘the hip bone’s connected to the… knee bone.’ So, the ankle is really connected all the way up to the hip,” explains physical therapist Karena Wu, DPT, owner of ActiveCare Physical Therapy in New York City and India. Because everything is linked, weak ankles can cause trouble for your entire lower body and lead to unnecessary injuries. “If the ankle joints are weak, the emphasis gets placed on the knee and hip to create more motion and absorb more forces,” says Dr. Wu. “This creates an imbalance, so the other joints in the kinetic chain then have to step up and do the work.”

This type of domino effect can happen in all types of movement patterns, but Dr. Wu says she most often sees weak ankles causing problems for folks who run or who play tennis, soccer, beach volleyball, or other sports that involve start and stop motions on uneven terrain. And that kind of makes sense, right? When you’re coming to an abrupt stop, landing at an odd angle could wind up straining your entire lower body.

Fortunately, strengthening your ankles (and your feet) helps to increase the longevity of your hips (and your entire lower body kinetic chain). Below, Airrosti physical therapist Anthony Pavlich, DPT, shares the three ankle-strengthening exercises he recommends to everyone.

3 ankle-strengthening exercises recommended by a physical therapist

1. Monster walks

Stand with your feet shoulder-width apart and a resistance band around your calves. Tighten your core, and push your hips back until you’re in a half squat position. Keep your head and chest up, and your knees at about a 120-degree angle, making sure they stay behind your toes for the extent of the exercise. Push your knees out and walk forward and then backward while holding the half squat position. Keep your feet parallel, with toes pointed forward.

2. Single leg deadlift

Stand with your feet shoulder-width apart. Keep one foot planted on the floor and bend at the hip to press the opposite leg straight out behind you. Reach your arms straight down in front of your body, or place them on your hips to make sure your whole posterior chain (backside) is completely flat. Bring your leg back to the ground, and switch sides. For an added challenge, hold a dumbbell in one or both hands.

3. Split squats

Move into your lunge position with one leg forward and one leg back. Slowly lower yourself down to tap your back knee onto the ground, then use your glute muscles to contract and raise yourself back up to a tall, standing position. Make sure to complete an equal number of reps on each side.

I don’t subscribe to the idea that what gear you have or what you wear determines whether you’re a “real” runner. (Or, that there’s such a thing as a “real” runner—if you run, you’re a runner.) But I will admit that I always thought of the Apple Watch as a lifestyle watch; fun for everyday use if you can afford it, but not something I’d trust to support my training or deliver accurate metrics.

Up until last year, runners complained about the original Apple Watch’s weak GPS, lack of running-specific features, and clunky start/stop system.

But the Apple Watch Ultra, which launched last fall, changes things. Designed as a more functional, more rugged upgrade to the original Watch, the Ultra boasts dual-frequency GPS, plus a host of other features that make it more runner-friendly (some of these are now available on the original Watch, too, though it doesn’t have the GPS capabilities of the Ultra).

It’s clear that Apple wants the Ultra to be a contender amongst the likes of Garmin and Coros, and after taking it out on 14 runs over the course of three weeks, I can tell you that, for the most part, it is.

Apple Watch Ultra — $799.00

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The best running features of the Apple Watch Ultra

Reliable GPS, even in urban environments

What makes the Ultra’s GPS such a step up is its dual-frequency, meaning instead of just using L1 frequency, it also uses L5 frequency for greater accuracy, as well as integrating with Apple Maps data. Dual-frequency is becoming more common in sports watches, but most older or lower-end models don’t have it.

While I didn’t run on any measured routes to be able to check the accuracy, every split the Ultra gave me felt in line with my effort, and I never noticed any wonky paces, which I can’t always say with my Garmin. The Ultra got a GPS signal almost immediately after stepping out the door in my Manhattan neighborhood full of tall buildings and scaffolding (while my Garmin, which only has single-frequency, sometimes takes up to 10 minutes).

Advanced track features

The Ultra has automatic track detection, using your location data to detect when you’re at an outdoor track and asking you which lane you’re running in for peak accuracy. You can program a workout for automatic lap counting, or manually lap by pressing the Action button.

All the basic running stats

If your running watch provides a stat you rely on, odds are the Ultra has it, too. The watch measures everything from ground contact time to vertical oscillation to stride length—without needing any extra equipment. It also tracks your “power,” which estimates the intensity of your run in watts based on speed and incline.

Multisport workouts and pacer feature

Just like most any running watch, you can program a workout in advance of your run. (That includes multisport workouts for triathletes—the Ultra is water-resistant down to 40 meters.) You can also set a target pace, and the Watch will display a small graph throughout your run for an at-a-glance view of how behind or ahead of that pace you are. Or, you can race against a previous run on the same route.

Cellular connectivity

What majorly sets the Ultra—or even the original Apple Watch—apart from other sports watches: It can do nearly everything your iPhone can do so you can go on worry-free phoneless runs with all your music and podcasts and texts at your fingertips (that is, if you pay for the Watch to be cellular-enabled, which is typically $10 per month on top of your existing phone plan).

Durable case

The Ultra’s titanium case is supposedly built to withstand all sorts of outdoor adventures. So far, it’s held up, but I thankfully haven’t had any falls or difficult conditions to test it.

Longer battery life

Ultramarathoners used to sports watches that can last for days on end won’t be impressed by the Ultra’s 36 hours of battery life. But, it’s a vast improvement over the original Watch’s 18 hours, and I found it was more than enough for me (though I’m not someone who wears a watch to sleep), and probably plenty for anyone willing to let it charge for a few hours every day or so.

Band options

I used the Ultra’s Alpine Loop, which was comfortable, but the fabric was usually quite sweaty by the end of my runs (unlike the silicone band I’m used to), so I had to take it off for several hours to let it dry. The good news: Regular Apple Watch bands are compatible with the Ultra (though not recommended for use during sports), so you can switch out your sweaty band for the more fashionable band of your choice when you’re done working out.

The downsides of using an Apple Watch Ultra to run

Slightly clunky pause/resume

The Ultra has come a long way from the original Watch: You can start your run with the press of one button, rather than waiting for the “3, 2, 1” countdown. But, if you want to pause or restart your workout, you still have to press two buttons on either side of the watch simultaneously, which I found a bit less intuitive than just pressing one button. The display doesn’t change much when the workout is paused versus when it’s ongoing, so I occasionally would think I was pausing when it was already paused, or think I was resuming when I was already mid-workout. I also found myself accidentally starting workouts while wearing the watch in daily life.

Huge size

Any sports watch with a long battery life is likely going to be pretty large. But the combination of the Ultra’s hefty size and square shape makes it sometimes sit uncomfortably on my wrist bone (probably not an issue for runners with larger wrists).

Hard to process at-a-glance stats

The fact that the Ultra displays six different metrics on the watch face at once is a blessing and a curse. Sure, it’s helpful to see real-time updates on so many metrics, but I found that as I glanced down to do a quick check on time, or current pace, or mileage, my eyes had to search for a while before I landed on what I was looking for, as the numbers seem smaller and less delineated than on my Garmin. I imagine this is something I’d adjust to over time.

Is the Apple Watch Ultra worth it for running?

At $799, the Ultra’s price tag is steeper than most sports watches. And for serious running watch nerds, it may be missing a few features that you love.

But for average runners who typically wear an Apple Watch for daily life and a different sports watch for training, switching to one watch that can do both could be majorly appealing—both for the sake of convenience, and to have all your health stats, like resting heart rate and sleep, in one place. The same goes for runners who typically wear a sports watch 24/7 and want something a bit more stylish (no offense, sports watches) and with more everyday functionalities.

It turns out, Apple Watches can be for “real” runners.

That’s why trying out running shoes in-person (ideally with the help of an expert) is usually non-negotiable when you’re in the market for a new model.

But what if you could almost replicate that experience in the comfort of your own home?

A new app, Neatsy, wants to do just that, using foot-scan technology and artificial intelligence to make running shoe recommendations, which it then sells in-app. Here’s what happened when I took the app for a spin—and tried the shoes it recommended for me.

The app experience

The Neatsy app is free to download, and taking a scan of my feet took just a few seconds. First, I placed my phone on the ground and hovered my foot above it to take a scan of the bottom of each foot. Then, while sitting down, I scanned the insides of my feet. The results seemed about right: It said that I have a slightly wider than average foot, and very high arches. The app gives two size recommendations: I got 8.5 (which is what I wear in everyday shoes) as the primary recommendation, and 9 (which I typically wear in running shoes) as an option for a more “relaxed” fit.

The app then asked for information about my current go-to running shoes (for me, the Saucony Triumph 19s). Then came the recommendations, which are generated by an algorithm Neatsy created using data from an early version of the app which scanned users’ feet and collected their reviews of running shoes, as well as manufacturer data about shoes (like whether a shoe is specifically made for runners with wide feet), and the preferences I input.

Neatsy recommended 23 shoes from eight different brands, in sizes ranging from 8.5 to 9.5 (since some shoes run slightly large or small). What I was most surprised, and slightly confused by: The wide variety of shoes the app told me to try. It suggested both everyday trainers like the Nike Pegasus 40 and racing shoes like the Saucony Endorphin Pro 3; neutral shoes like the Mizuno Wave Rider 24 and stability shoes like the HOKA Arahi 6; and cushioned shoes like the HOKA Clifton 9 alongside responsive ones like the Brooks Launch 9.

The app didn’t give many details about the shoes, either, or ask me anything about my running experience or goals. (It probably would be helpful for the app to know if someone is looking for an everyday shoe, or something to wear for fast workouts, or a racing flat.) Though I know enough to make sense of the recommendations, I could see how a new runner looking for their first pair could accidentally buy a pair intended for fast marathoners.

Some of the shoes on the recommended list were outdated models, too, a problem that Neatsy founder Artem Semjanow says is due to the fact that the algorithm is based on reviews, and those newer models don’t have many reviews yet. (Usually shoes don’t change all that much model-to-model, but it’s not uncommon for an update to either make or break the shoe for a given runner).

Admittedly, I did not try all 23 shoes that the app recommended for me. I did, however, try a handful, and with the exception of a few strange outliers on the list—which I didn’t try because past experience told me they wouldn’t work—Neatsy’s picks were surprisingly solid. All of the shoes fit well, and while I didn’t have time to put them all through the miles I’d normally like to when trying a new shoe, I logged at least short runs in all of them without any red flags.

Are they all shoes I would have picked had I tried them on at a store? No, and in a way, that may be a good thing. Shoes with lots of cushion have always been my comfort zone, and I’ve been skeptical to try lighter, more responsive shoes because of my high arches and plantar fasciitis struggles. But I was surprised by how much I liked some of the lighter shoes I tried, like the HOKA Mach 5 and the Brooks Launch 9. They may never be my go-tos, but they’ll certainly have a spot in my rotation going forward, and I probably wouldn’t have tried them had the app not suggested them.

What a podiatrist has to say

Can Neatsy replace the in-person shoe buying experience? Miguel Cunha, DPM, a New York City-based podiatrist whom I convinced to try the app, doesn’t think so.

For one, he says, though Neatsy can factor in your foot’s general size and shape, and those measurements can give it clues about your running form and gait, it doesn’t know exactly how you distribute your weight when you walk and run, or how your foot actually lands. Plus, Dr. Cunha says, the app scans the side of the foot while seated—so without full weight on the foot—and thus doesn’t account for the fact that many people’s arches collapse when they are standing. He also points out that it would be easy for someone to mistakenly scan their foot while it’s not in a neutral position—so already slightly supinated (tilting the inner arch up) or pronated (tilting the inner arch down)—which could skew the results.

I also asked Dr. Cunha if he could think of any reason why I, someone with very high arches, would be recommended stability shoes, which are generally designed for flat feet. He said that while there are always exceptions to the rules, and likely plenty of high-arched runners who enjoy running in stability shoes, that’d be something to discover through trial and error, and not something artificial intelligence could predict.

Semjanow says he’s exploring how the app could aid the in-person shoe-buying experience by giving running store employees another tool to help customers find the right shoe, which sounds like a better use of the app than runners using it at home.

But then again, if you’re prone to buying running shoes online sight-unseen, or don’t have access to a local running store, Neatsy could help guide you in the right direction. Artificial intelligence doesn’t know everything—at least about running shoes—but it’s better than nothing.

 

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“It’s a gear-intensive sport,” she says. “The list of must-haves could honestly be never-ending.” Still, there are some pieces of running gear that stand out from the pack. And if they’re good enough for someone who wins Ironman competitions, we think they’re probably good enough for casual runners, too.

Whether you’re one of the brave souls who’s out to win an Ultra Marathon, or are just trying to survive your after-work jog around the block, here’s all the clothing, snacks, and tech a three-time Ironman champion swears by, bound to keep up with you mile after mile.

1. A ‘holy grail’ sports bra

As an athlete, Praznik has tested a lot of sports bras. Her “holy grail,” however, is the Brooks Drive 3 Pocket Run Bra ($50), which she says performs miles better than any other products she’s trained in.

“It’s super breathable—the fabric is just like butter. There is no chafing, it’s thin yet supportive,” Praznik says. “If I do want to run just in my sports bra, I feel more comfortable because there’s more coverage, and it keeps me feeling really secure and locked in, but it’s also super lightweight.”

The pockets don’t hurt, either. True to its name, there are three handy pockets made into each sports bra: A bonded phone pocket in the back near the nape of the neck, and two mesh side pockets near both cups (which are removable, btw). All are bonded and seam-cut, so there’s no chafing or discomfort. “I use it to hold gels or whatever snacks I need to bring with me for long runs,” she says. “It’s hands-down the best sports bra I’ve come across ever.”

Brooks, Drive 3 Pocket Run Bra — $50.00

Available sizes: 30A/B-40D/E

Colors: 11

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2. Breezy running shorts

Praznik also swears by Nike’s ultra-breezy AeroSwift Running Shorts ($70), which are designed with a high thigh slit and barely-there fabric to allow complete freedom of movement.

“I have bigger, more muscular thighs, and can have a hard time finding shorts that fit around my thigh [that] also will move with me enough, and don’t constrict me,” Praznik says. “The super high slit doesn’t constrict my movement at all. And you can either keep them more high waisted or roll them down—both just fit really, really well.” Aside from the fit, they’re loaded with features to keep you comfy, stride after stride, including a drawstring waistband with built-in ventilation to maximize airflow, as well as a drop-in pocket at the back to store personal items. The only downside Praznik notes is that they definitely are on the shorter side, but if you’re comfortable with less coverage, they’re a surefire bet.

Nike, AeroSwift Running Shorts — $70.00

Available sizes: XS-XL

Colors: 3

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3. Salomon Speedcross trail sneakers

To train for Ironman, Ultra, and other long-distance races, Praznik has a ton of road running shoes that she cycles through to help strengthen her feet. But she does a lot of her training on trails, too, to help build muscular endurance, stay nimble, and switch things up. The *one* shoe that has never rotated out of her roster for nearly 10 years is the Salomon Speedcross ($140), which she uses for nearly all of her trail training and some competitions.

“I do not own a shoe—trail or road—that is more comfortable than these. They’re amazing,” she says. “I’ve done 50-mile trail runs in these, trail running camps in Crested Butte, and while my body was pretty shattered [throughout], my feet managed to feel fresh and comfortable.”

The versatile shoes come full of trail-ready features, including a grippy outsole, durable upper, and Quicklace system for getting them on and off fast. The one feature Praznik loves, though, is the “laces garage,” which come in most Salomon shoes. “When putting on the shoes, tighten the laces with the pulley, then tuck them into the pocket on the tongue of the shoe so you never have to worry about missing a beat in your stride to stop and tie your laces, or worse, tripping over them.”

Salomon, Speedcross 6 Trail Running Shoes — $140.00

Available sizes: Women’s 5-11, in half sizes

Colors: 5

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4. The AllTrails App

Sure, Praznik might be a little biased (she does work for AllTrails, after all) but she swears by the app for finding new trails, planning routes, and keeping track of where she’s been. “Running on the trails is not only great for my mental state and a welcomed break from pounding the pavement, but it also forces me to hold back more, control the pace, and focus on a nice and easy, Zone-2 run,” she says.  She’s also a world traveler and has raced in places like Cozumel, Hawaii, and Colorado where the app comes in handy for exploring. “I love the app because it’s great for mapping out new routes, exploring new trails, and making sure I never miss a turn when venturing out to new areas.”

AllTrails, AllTrails+ — $36.00

Subscriptions available at $3/mo or $36/yr.

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5. Plenty of snacks

Ask any endurance athlete—diet can make or break a run performance. “It’s really important that you not only eat during your race, but also in the training leading up to it to help train your stomach and figure out what won’t give you any GI issues,” she says. “I aim to take in 250+/- calories per hour (in the form of food and hydration) for any activity that is over 1.5 hours.”

Praznik explains that she eats the same thing before every big run and workout so her body knows what to expect on race day. Usually, she’ll eat a multi-serving size of Picky Oatmeal, and pack along some extras on her workouts, too. “These have a great ratio of carbs to protein to fat that give me that slow burn energy and help keep me full,” she says. She also enjoys Skratch Labs‘ chews, which offer a tasty combo of tangy and sweet.  “Many athletes are particularly adverse to sweet things when you are pushing your body, making it even more difficult to get calories in, but the sourness of these chews helps mitigate that,” she says. Yum.

Skratch Labs, Energy Chews (Pack of 10) — $24.00

Flavors: 6

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6. Sun protection

Praznik is a woman after our own hearts and always packs ample sun protection when she’s training outside, including a lightweight, breathable hat and SPF. “I love the Supergoop sunscreens and try to use sunscreen with zinc,” she says. As a swimmer, she tends to stick with reef-safe mineral sunscreens, which are safer for sea critters.

Supergoop!, Zincscreen SPF 40 — $44.00

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7. Well-fitting sunglasses

Praznik also swears by Smith’s protective eyewear for running and cycling. When something is on your face for 25+ miles, you want to make sure it fits right and doesn’t bounce around or dig into your temples. “I love the entire Smith line. I wear Smith helmets and sunglasses—both fit my smaller head and face well but still provide great coverage,” she says. “My Smiths wrap around my face well, are lightweight, and, with the Chromapop lens technology, means that I have a clear line of sight ahead of me no matter what environment I’m training or racing in.”

Smith, Resolve Running Sunglasses — $189.00

Colors: 7

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8. Bag Balm 

You don’t need to be a champion Ironman racer to know that chafing sucks. To prevent rashes and rubs when she’s running and cycling, Praznik always keeps a jar of Bag Balm ($10) handy. “I actually showed up to a race and forgot my anti-chafe stick that I was using. My friend with us and she dug into her diaper bag and was like, ‘Trust me. This is what I’ve been using for diaper rash,'” she says. “Both the baby and I walked away totally unscathed that day.” Just a forewarning: The smell is on the more intense side (it’s medicinal-y), but it does wear off.

Vermont's Original, Bag Balm — $10.00

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9. Whoop

“Like any stereotypical triathlete, we love data. And I love wearing a Whoop and all the data it gives me!” says Praznik. Sleep, recovery, her menstrual cycle, biometrics—Praznik can track everything using the Whoop wearable. “It’s an essential tool in helping me determine when I can kick it up a notch, or when I need to back off. My coach has access to my account, so he can look at it with me and helps me adjust my workouts accordingly.”

Whoop, Whoop 4.0

Subscriptions start at $30/mo.

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Is it better to walk or run?

Generally, running tends to get a reputation for being a “better” workout than walking, but that’s not necessarily the case. “People will typically burn more calories while they run compared to when they walk but that doesn’t mean it’s a ‘better’ workout by any means,” says Steve Stonehouse, NASM CPT, USATF certified run coach and director of education for STRIDE  “There are a lot of factors that will decide which would be ‘better’ and they’re mostly specific to the individual.”

Walking is also usually touted as an easier option, but that’s not always true, either. “You can perform a well-designed walking workout, and it can be very difficult,” says Stonehouse. “Variables like speed, incline, and duration will all impact the effectiveness of your workout. An easy-paced 30-minute walk will not produce the same results as a high-intensity speed workout for a running, but the same goes for an easy-paced run and a walking workout including different grades of incline.”

The benefits of running

An efficient exercise that activates your muscles, running and longevity go together like PB&J. Jogging has also been shown to benefit your endurance, heart health, mood, and sleep. The benefits of slow jogging add to that list, but it also increases endurance.

The benefits of walking

Walking is one of the most accessible forms of exercise there is that is also easy on your joints. Walking for brain health means this form of movement will help keep your noodle smart as well as your body healthy.

What equipment do you need?

A good pair of shoes is tantamount to making the most of your run, walk, or jog. Walking vs. running shoes differ in the amount of support and cushioning they give, versus how light they’ll keep you on your feet. Here’s Well+Good’s guide to our favorite walking shoes and our favorite running shoes for different types of feet.

Walking vs. running: Which is “better” for you?

To help you figure out which workout is the best for you (which, BTW, is not the same as simply being “the best”), we pitted the two modalities against each other in six different categories, depending on what you’re looking for. But one important thing to keep in mind? “It’s not about walking versus running. It’s about learning how to incorporate both to get the best workout possible while keeping it safe and effective,” says Stonehouse. Because no matter how fast you’re moving, the fact that you’re moving your body is enough to be proud of.

For your joints: Walking

If you’re looking for a workout that’s low impact but still effective, walking is the clear winner. “Walking puts less impact on your joints, primarily because one foot is in contact with the ground at all times, whereas with running, you’re leaving the ground with both feet on every step,” says Stonehouse. “Depending on your efficiency, the pounding can add up with the miles you’re logging.”

Runners are also at a greater risk of injury than walkers, and one study found that men who run or jog are 25 percent more likely to wind up with issues in their feet, Achilles tendons, and tibias. But if you do want to speed things up? “Runners can decrease their risk of injury by building up slowly—often ‘too much, too soon’ is where problems can come in,” says Betsy Magato, Charge running coach. “Working under the guidance of a coach or following a plan can help avoid this.”

For when you’re short on time: Running

According to Magato, a two-mile run and a two-mile walk will deliver the same benefit—running will just allow you to do it faster. “Thirty minutes of running is equal to about 60 minutes of walking,” she says. “If you only have 30 minutes to dedicate to a workout, a run might be best, but if you have an hour, a walk may be better.”

For recovery: Walking

Any trainer will tell you that you can’t operate with a “go hard or go home” attitude in every workout, and walks are a great option when you want to take it easy while still getting some movement in. “The day after a hard workout, a walk is a great form of active recovery,” says Magato. Plus, walks are a great way to increase your overall mileage, particularly if you’re prone to injury.

For your body mechanics: Running

When you go for a walk, your body tends to stay in the same position the entire time, whereas with running, you’re changing things up as you move at different speeds and incline. “There’s value in putting your body in those slightly different positions,” says Stonehouse. Holding your shoulders back as you run has beneficial impacts on both your core strength and your posture, which come in handy long after you’ve reached the finish line.

For longevity: Running or walking

Researchers have found that both running and walking regularly can have significant impacts on your overall health. A 2003 study on 33,000 runners and 16,000 walkers found that over six years, both activities led to similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease. Plus, both activities offer the same types of benefits for your mental health. “Being active improves quality of life, and both running and walking can help improve your mood, build self-confidence, and help you deal with stress,” says Magato.

Consider a run-walk or running slowly

If you’re looking for the best of both worlds, why not combine the two? A walk-run is how everybody from couch-to-5Kers, to marathoners, train to increase endurance. You get the heart rate spikes of running, but the lower impact and longevity of walking.

Mike Curry, a CPT and the founder of Strongboard Balance, advises his clients to try the “rog:” “It’s a little faster than a jog, but it’s slower than a run, with higher knees so that you get a little more flexing, but you’re coming down more flatfooted versus heel to toe, which can be very hard on the joints,” Curry says.

What is the Japanese running method?

Another name for a pace that you can sustain for a long time is the Japanese running method, AKA the “niko-niko” or “smile” jogging method. Created by  Hiroaki Tanaka, PhD, professor at Fukuoka University in Japan, this is a pace where you should be able to run and still sing your favorite song. You can also calculate it based on your age and heart rate, trying to achieve 50% of your VO2 max: keep your heart rate at 138 minus [your age divided by two] beats per minute.

Is it better to walk fast or jog slow?

Curry says to maximize the cardiovascular benefits of walking, jogging, or running, while minimizing the potential for damage to your joints, he advises clients to power walk.

“Walking—not strolling—at a fast pace, as fast as you can go before you run, is gonna be the most efficient,” Curry says.

At the same time, Curry says “to each their own.” It’s really about what you enjoy, and what’s going to get you out there moving.

Is it better to run for 30 minutes or walk for an hour?

A longer fast-paced walk and a shorter slower paced run deliver the same cardiovascular and health benefits, which is why the World Health Organization recommends 150-300 minutes of moderate activity per week, or 75-150 minutes of vigorous activity per week.

So, which one should you choose?

“Both running and walking have their benefits—and both can be included in the same fitness plan,” says Stonehouse. “The ‘best’ really depends on what you like and are going to do consistently.” If you love to run, great! You can do that whenever you want. But if a good, long walk is more your speed? Also great! Both modalities have their own place in any fitness routine—it’s all about figuring out what works for you based on what your goals are, and which one will keep you moving.

Need a little running inspiration? Try this endurance workout, led by Nike run coach Jes Woods:

What is runner’s knee?

Runner’s knee—or, in more scientific terms, chondromalacia patella—can occur when the cartilage under the kneecap is damaged. It’s one of the most common injuries runners face due to that cartilage being a natural shock absorber.

According to Becs Gentry, a Peloton Tread instructor, and Nike Run ambassador, there are a few different reasons those symptoms—aka kneecap pain, swelling, or feelings of popping or grinding—ever even surface in the first place.

But runner’s knee is also a “catchall” term for any knee pain runner’s may be experiencing, and it doesn’t necessarily have to do with damaged cartilage, says doctor of physical therapy Kelly Starrett, an author, professional athlete coach, mobility expert, and founder of The Ready State. Instead, Starrett says to think about knee pain as your body’s way of signaling a “request for change” in some aspect of your training, mobility, and readiness.

What causes runner’s knee?

Unfortunately, it may be hard to pin down the exact cause, because knee pain is a signal that your body’s overall readiness for running is out of whack.

All of those factors can cause a lack of mobility in your hip flexors, tight muscles and tendons, sensitive muscle tissue, and congestion in the connectivity between your muscles. Those physical symptoms can cause pain all the way down to your knee—especially in runners that tend to have tight quads, which are connected to the knee (along with the calves and hamstrings). When you’re experiencing tightness and a limited range of motion, your body sends a signal to your brain that your knee might be in danger, which we interpret as pain.

“Areas of that muscular system can absolutely refer pain down to the knee,” Starrett says.

Other common causes of knee pain while running

Other common knee-pain-causing issues Gentry sees come from eating a poor diet that builds up toxins and can contribute to inflammation, wearing shoes that don’t provide enough support, and not having enough recovery time. “It’s important to allow the body to rest, adapt, and recover prior to the next run,” she says. “Massage and Epsom salt baths are something I always suggest when runners have muscular soreness, as they can both help reduce the recovery time and soothe the body.”

As far as footwear goes, make sure that you’re wearing a shoe that was created for your foot type in addition to replacing your shoes about every six months (or sooner depending on how much mileage you do).

You’re going too hard, too soon

As exciting as it can be to start a new training program or modality, you should always scale back to begin with in order to give your body time to get acclimated to your training. “You might experience runner’s knee from increasing your mileage too soon, since going from zero miles to countless miles in a short time span can cause pain and aggravation to the body,” says Gentry.

To circumvent this, start off modest. And if you aren’t sure what that looks like, consider enlisting the help of a professional run coach or using an app that has running plans such as the Nike Run Club app.

Your technique needs improvement

Another reason you may be experiencing knee pain while running is poor technique, says Gentry. It happens to the best of us, especially as we fatigue, but it’s definitely something you should be actively thinking about on your runs.

Make sure that your hips aren’t shifted backward, your head is in a neutral position, your shoulders are relaxed, your chest is open, and that you’re swinging your arms forward and backward. You’ll also want to avoid butt-kicking as this can cause unnecessary stress on muscle groups like your hamstrings, which as a result can pull on other muscles and aggravate your knees. Additionally, you should try to strike the ground with your mid-foot, and making sure that you’re not running with your knees locked out.

4 ways to prevent running from hurting your knees

While getting rid of the pain is great, there are also some ways to prevent your knees from hurting in the first place. Starrett describes this as “changing the inputs so that the local tissue physiology is improved and the brain recognizes that these positions are safe.”

1. Practice Isometric exercises

“The first order of businesses that try to see if we can signal to the, the brain that these positions of the knee in movement are safe,” Starrett says. “The easiest way to do that is to get someone to do some isometrics, which are muscle contractions without movement.” The idea is that if you mimic the movements of running for an extended period of time, your brain will learn that those are “safe” positions to be in, and so pain signals won’t fire in the future. It will also help you attain your full range of motion, which should help with knee pain.

“It gets us very comfortable in those positions, ends up restoring our native range,” Starrett says.

Starrett recommends knee pain moves like doing lunges, and eventually progressing to raised leg lunges, while breathing deep, flexing your glutes, and holding the position.

“Get yourself into a big lunge position with the feet pointed straight, both feet pointed straight ahead, all the toes on the ground,” Starrett says.  “You’re gonna lower yourself down until you feel a pull in your back leg. But more importantly, until you can still squeeze your glute on the back leg. Hold that for five to 10 big breaths, because if you can’t breathe in a position, you don’t own that position. And running is about moving from position to position while breathing hard.”

2. Practice soft tissue mobilization (foam rolling)

Tightness in your soft tissue could be causing pain in your knees, so you’ll want to foam roll (especially on your quads), focusing on areas where you feel pain when they’re compressed by the foam roller or pressure point ball.

3. Train with a running coach

People think running is one of those things you just go out and do, but learning how to run correctly from the get-go can help keep your knees healthy for years to come. “If you’re unsure about correct running technique, find a coach who can help you analyze your running style and work with you to make it stronger,” Gentry says.

4. Invest in a good pair of running shoes and socks

You wouldn’t show up to swim practice without a quality bathing suit, right? Well, the same goes for running: You need trustworthy gear to get the job done. “The technology in sneakers today is very advanced, and most running shoes are designed to assist the human body, so it’s a great idea to head to a running store for a gait analysis,” says Gentry. “In most cases, they’ll be able to show you shoes that suit your natural running style. Definitely remember to wear shoes that are comfortable, though.”

5. Keep a training diary

To make sure you’re not overdoing things—especially at the beginning of your running journey—take the time to keep track of your sessions. “Starting a training diary will help you clearly see and outline which days you dedicate to running, training, and to recovery,” Gentry says. “This way, you’ll be able to balance yourself out and not do too much, too soon.”

6. Build your muscle strength

Adding some strength training into the mix as well can do wonders for protecting your body—and turning you into a better runner. “Building your muscular strength is so important. Around every joint, there are muscles, tendons, and ligaments. Runners need to ensure that their whole body is looked after and strengthened for running, given the impact it has on the body,” Gentry says. “Using bodyweight or weighted exercises and focusing on single-leg strength—as well as double-leg strength—will help build your power and hopefully keep knee injuries at bay.”

We know running with knee pain isn’t ideal, but if you make sure you’re wearing the right gear, you’re focusing on your form and getting in cross-training sessions (strength training is your BFF), recovering, and eating foods to fuel you, it should be gone in no time! And never underestimate the power of ice cup massages and Epsom salt baths.

Is it ok to keep running with runner’s knee?

Try practicing the techniques above, with an emphasis on isometric exercises and soft tissue mobilization. If that doesn’t relieve the pain, you should see a doctor.

Does runner’s knee go away?

If you allow yourself to recover properly from the exertion of running, and you practice isometric exercises and soft tissue mobilization, runner’s knee should go away. If it doesn’t, you should consult with your physician.

One of the best ways you can help your body recover from any exercise is by going for a walk. Marathons are an especially intense form of exertion, but the same needs and methods still apply.

“The underlying process of damage and recovery are the same for different activities,” says endurance coach Paul Kinney, who helps people train for events like marathons, Ironmans, triathlons, and ultramarathons. “The main difference is how much damage was caused, which ultimately determines the total recovery time from that activity.”

When you’re running 26.2 miles, a whole lot of damage occurs. Your glycogen stores (fuel for your muscles from carbohydrates) get depleted and your muscles and connective tissue even get damaged at the cellular level. The act of running particularly puts strain on your quadriceps, caused by “eccentric loading,” or putting them under pressure (the act of striking the ground) while the muscle is elongated, which causes the most amount of damage. This is why navigating the stairs after a big run, let alone after a marathon, can be torturous.

Sleep and proper nutrition are ground zero for repairing the damage. But you can help that process along by engaging in a light cardiovascular activity, like walking. Which is why Kinney recommends marathoners schedule a stroll for the day after a marathon.

“Walking and light hiking are great, low-stress and low-impact ways to get the blood flowing and accelerate recovery,” he says. Getting that nutrient-rich blood circulating to the damaged muscles helps bring the cells what they need to repair—and build back even stronger. “Walking also aids in reducing the inflammation and keeps the muscles more pliable,” he adds. “This keeps the body from stiffening up in the hours and days following the big event.”

There are mental benefits to post-marathon walks, too. Running a marathon puts both your body and mind under stress. And, whether or not you hit your goals for the race, crossing a finish line after months of structured, dedicated training can leave many runners feeling a bit lost. Walking, especially in nature, can help your whole being recover and find a sense of calm. Kinney recommends using an app like AllTrails to filter for something that’s not too strenuous, for a distance and time that seems manageable to you, and without any steep inclines.

“Taking a hike in nature brings about a part of recovery that many neglect: the mental recovery from a big event,” Kinney says. “Being in nature helps to calm the mind and improve one’s psychological well-being.”

After your next marathon, he suggests planning a couple weeks of unstructured training that involves getting back to nature with several walks and hikes “to stimulate recovery, both physically and mentally.” Even most professional runners take a week or two entirely off from running after finishing a marathon. Taking it easy with some gentle strolls will help your body and mind feel their best again.

These next-gen sneakers have become the go-to racing shoes for elites and serious amateurs alike. And it’s easy to see why: Carbon shoes make running fast feel easier; like you have mini-trampolines on your feet propelling you forward. A recent study found that, among runners who own carbon shoes, 91 percent reported that the shoes give them more confidence, and 100 percent of those who’d raced in them said the shoes helped their performance.

This effortlessly-fast feeling can be addictive—and can supposedly boost your running efficiency by up to four percent. (Hello, new PR!) And with the recent availability of training-specific carbon shoes on the market, it’s tempting to go all-carbon, all the time. Why wouldn’t you want to feel effortlessly fast on all your runs?

One potential reason: Shoes with carbon plates tend to be more expensive than other running shoes, typically costing between $200 and $300. (Though the training-specific versions are slightly more affordable, usually in the $150 to $250 range.)

They also don’t last as long. Whereas shoes without plates should carry you between 300 and 500 miles, carbon-plated shoes may not even have half that lifespan.

And what makes carbon shoes so perfect for race day can make some runners feel like they’re “cheating” during training runs, like they aren’t working as hard as they would wearing non-plated shoes. (And isn’t working hard the whole point of training?) Plus, since the carbon plate is a relatively new technology in running shoes, there’s still lots we don’t know about what the shoes mean for our bodies long-term.

So can carbon shoes work as an everyday trainer? We broke down the pros and cons, plus what kinds of runners they’re made for and the best models for training runs.

How carbon-plated shoes work

Most carbon-plated shoes—what many call “super shoes”—combine a light, rigid, propulsive carbon plate with a thick stack of foam cushion. The plate rebounds as you run, acting as a shock absorber and helping you push off more aggressively with less effort, and the foam stack makes the ride feel cushy and bouncy.

The rigidity and propulsiveness of the plate means that most runners’ mechanics will change slightly when wearing these shoes. Your center of gravity will be further forward than usual, and your feet and ankles won’t have to work as hard. Some runners report that super shoes are easier on the legs, helping them to experience less delayed onset muscle soreness after tough speedwork sessions or races. But others who may not be used to the shoes may initially get more sore, since they are activating slightly different muscles as they run.

This also means that wearing super shoes too often could weaken your feet and ankles over time, as well as your proprioception, says Mark Mendeszoon, DPM, a podiatrist who owns two running shoe stores in Ohio and Pennsylvania.

“They’re going to lose memory, things are going to atrophy,” he says. “So even though you may be running faster, you may be negating the natural motion of the foot and ankle biomechanics.” This could make your running suffer when you aren’t wearing super shoes.

Other potential risks include forefoot injuries, like blisters, calluses, traumatized toenails, and metatarsalgia (inflammation of the bottom of the ball of the foot), says Dr. Mendeszoon, since you’ll be spending more time than usual on the front of your foot (unless you’re a professional runner and perfect forefoot-striker!), and since super shoes often have relatively narrow toe boxes. Some experts believe that the shoes’ extreme energy return could overtax the tendons and ligaments in the midfoot, or lead to plantar fasciitis or bone stress injuries. And Lee Firestone, DPM, a podiatrist and certified running coach, says that the high stack in most carbon shoes could lead to instability, leaving you at a greater risk of ankle sprains.

Who carbon-plated shoes are best for

Deployed with strategy and intention, carbon-plated shoes can be a game-changing addition to an experienced runner’s shoe rotation. Yes, the word “experienced” is key. Dr. Firestone emphasizes that runners should already have strong running form—including a fast cadence, a slight forward lean, and a strong knee drive to avoid heel striking—in order to wear the shoes, as well as strong feet, ankles, and glutes.

That doesn’t mean you need to have perfect running form to wear carbon shoes, or that you can never heel strike at all. In fact, it’s totally normal for your form to relax slightly during easy or recovery runs, says Nike running coach Jes Woods, which likely means landing further back on your foot. “When wearing a carbon-plated shoe, that relaxed form is going to feel awkward and you’re no longer taking advantage of the shoe and what it’s designed to do,” she says.

Bottom line: Save carbon shoes for when you’ll be running fast enough for them to work their magic. And if you’re still a running newbie, get comfortable logging miles in traditional running sneaks before incorporating super shoes into your rotation.

But also know that some runners could be uniquely served by carbon plates, says Dr. Mendeszoon, such as those with bunion issues or arthritic toe joints, since super shoes don’t require the toes to push off as much as a regular shoe.

How often to wear super shoes

If you’re set on incorporating a carbon shoe into your training, first thing’s first: Get a fitting from a professional just like you would any other running shoe, says Dr. Mendeszoon. There’s lots of variation even amongst shoes with carbon plates, and someone at your local running store can help you find the best pair for your feet, stride, and running goals.

You’ll want to build miles slowly and gradually in carbon shoes to get used to the propulsive feeling and the different pressure points on your feet, says Dr. Mendeszoon. “It takes a little while because the shoes aren’t going to have the same amount of forgiveness,” he says. Start with shorter efforts, and work towards wearing them occasionally for speed-focused runs like interval work, hill repeats, and tempo runs. That way, you’ll wear them enough to be used to the plates when race day comes around, but not so often that you’re overly reliant on them.

There’s also the psychological component of training in carbon shoes: For one, they could trick you into running faster than you need to be (another reason to avoid wearing them on easy runs). Dr. Mendeszoon points out that they could also tempt runners into thinking they can run fast on race day without doing the proper training—a recipe for a disappointing race or, at worst, an injury.

The best carbon-plated shoes for training

If you’re planning to wear super shoes on race day but don’t want to wear them out beforehand, you may want to opt for an in-between to get used to running in a carbon plate. These training-oriented options are typically more durable and more comfortable than racing shoes. And often, brands make their training carbon shoes with similar features to the racing versions for an easy transition come race day.

Nike Zoomfly 5 — $160.00

A more durable sister shoe to Nike’s Vaporfly and Alphafly, the Zoomflys feel more responsive and more stable than those lighter, faster shoes, but still with enough energy return to give your speedwork a boost. Woods especially recommends them for tempo runs, and long runs where you’re practicing some race pace, since the shoes are sturdy enough to get you through high mileage but propulsive enough to make those long stretches at an uncomfortable pace feel less like a slog. 

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New Balance FuelCell SuperComp Trainer — $180.00

For a super-cushioned option, there’s New Balance’s SuperComp Trainer, which boasts a whopping stack height of 47mm at the heel and 39mm at the forefoot (this means they are technically not race-legal). Some runners may find them overly bulky, but others compare them to running on bouncy pillows, with the added stability of denser foam and a wider midsole than a typical racing shoe. Chris Morfesi, New Balance’s senior product manager, recommends them for long runs and tempo runs, but suggests opting for a lighter shoe for shorter, faster efforts. 

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Hoka Bondi X — $215.00

The carbon-plated version of Hoka’s much-beloved Bondi, the X version maintains the same plush, cushioned feeling, with added propulsiveness from the plate and extended rocker bottom. The design is ideal for distance training efforts, according to HOKA’s director of performance product, Rebekah Broe. 

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Still, you shouldn’t completely save your race day super shoes for the big event: Just like any racing shoes, make sure they’ll work for you by wearing them on a few training runs pre-race. For a marathon, Dr. Firestone recommends wearing them about three times: A short run to start, a workout, and a long run. He believes that just like you wouldn’t carb-load before all of your long runs, wearing carbon shoes minimally before race day will help you feel extra-fast when it counts.

“Don’t think of it as cheating,” he says, “Think of it as being able to maximize the energy that your body produces to make you a more efficient runner on race day.”

So it’s surprising to read in her new memoir Choosing To Run about the times when she’s struggled to find the motivation to get after it and complete the workout on her training plan. Realizing that this awe-inspiring athlete is actually, ya know, human, we knew we had to pick her brain to learn her top strategies finding inspiration on days when she’d really just rather not.

Choosing To Run: A Memoir

“Choosing to Run” by Des Linden (hardcover) — $26.00

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“Running is very hard. Getting in shape is really hard,” Linden admits. “And then even when you get there, you’re trying to push the threshold.” Meaning: No, it never does get easier, even for someone who’s reached elite athlete status. So how does she keep pushing herself? 

1. Make it routine

Linden points out that because motivation can come and go all too easily, it’s not something we can really rely on. “It’s more routine than motivation that gets you through quite often,” she says. The key is “getting into the habit of doing the thing every day,” rather than overthinking  and questioning if you really want to do it. “Discipline is a lot more reliable than motivation,” she says.

One reason Linden’s earned her reputation for grit is because she’s become accustomed to relying on that discipline—rather than letting herself make excuses—during the hardest parts of her runs. “The tough moments in a race where you start to bargain with yourself, it’s super easy to take the easier path,” she says. “But if you have that discipline to just always pick the hard path, you’ll make those choices.”

2. Find what gets you fired up

Linden sees the most miserable moments of a really hard workout or race as the biggest learning opportunities. “Those are the moments you find out the most about yourself,” she says. “How do you respond?”

She suggests dialing into strategies that help you push through. Working toward a goal you’re passionate about can make all the difference; when you really care about hitting a new 10K PR, it’s gonna be easier to work through those burning calves. Maybe you think about the people you’re doing this for—to inspire your kids, or to honor someone who can’t work out. Or maybe you lean into a helpful mantra.

When Linden’s really struggling, she finds her body gets incredibly tense, so she repeats to herself in her head, “Calm, calm, calm, relax, relax, relax,” she shares. Meanwhile, she does a head-to-toe check: “Loosen your jaw, make sure your teeth aren’t clenched, get your shoulders outta your ears, relax your hands. That gives you something to focus on.”

3. Just commit to one mile

A major workout can be majorly intimidating—and make you more inclined to come up with excuses to stay home. If you’re dreading a particular workout, Linden suggests focusing on just the first steps, rather than the whole shebang.

“Get your gear out, lace up, and promise yourself one mile,” she suggests. “Because usually after one mile, once you’re out there and you’re going, you’ll feel great.”

Doing one mile, or even just a warm-up is usually something that sounds doable. But once you’re going, you’re already past what’s typically the hardest part, motivation-wise: Getting started. Keep the stakes as low as you need to make that happen.

4. Ask yourself why you’re hesitating

If your motivation suddenly dips, it’s possible there might be a physiological reason. “Sometimes you also have to listen to the reason why motivation is so low and evaluate if, you know, is this something going wrong? Am I not recovered?” Linden points out. It’s always possible that your body might getting sick or injured—so if that’s why you’re craving a rest day, take it!

Linden herself struggled with a major dip in motivation when she suffered from severe hypothyroidism in 2017. What initially seemed like just fatigue and irritability was actually her body breaking down. “You have to be really cognizant of what’s going on in your body, and see if that’s connected to the mental side of it,” she says.

5. Figure out the balance that works for you

Linden points out that some athletes thrive off of a lopsided lifestyle, where they dive into training with their whole lives for a few months, without thinking about anything else. The rest of us, however, need a bit more balance day-to-day so that we don’t burn out.

For Linden, that looks like offsetting the time she spends training by reading, traveling, hanging with her core group of friends, and enjoying her famous bourbon collection (including her beloved Woodford Reserve). “It’s kind of counterintuitive to what people think a professional runner would do,” she says of her passion for bourbon. But it’s just the kind of outlet that reminds her there’s self-worth in other things she does, too.