This past week I read about two new high technology running shoes. They are very different from what we have seen in the past. The shoes show how far researchers and athletic industry innovators are going in the search to find the perfect running shoe. When I first started running, in the late 80’s, there were about nine shoe companies. Today there are more than 30 and the list is growing.
I’d be willing to try both of these shows – given the opportunity. They peak my interest. We need to be open minded about new shoes coming into the shoe marketplace, because we all remember what people first thought about the Vibram Five-Finger shoes, the minimalist shoes, the maximum cushioned Hokas, and more.
The Enko Running Shoe
The first shoe I saw was simply called Enko Running. It comes in five colors. You select your size and a body weight range. It is the most futuristic shoe I have seen in years. You can see the shoe in the image. The forefoot is fixed while the back heel and mid-foot parts of the shoe are controlled by a platform with springs running from mid-shoe to under the heel. The “studs” in the outersole are replaceable. The springs act as shock absorbers, and are delivered to you based on your weight. Enko claims impact is deadened, your stride is smooth and their system conserves all the energy stored in each stride. The springs are interchangeable.
The Enko Running shoe won a CES Innovation Award in 2016. The shoe is in a fundraising campaign at IndiGoGo.com where you can fund a pair for $330, $60 off the advertised price on their website. They are 153% funded.
The Ampla Fly Running Shoe
The second shoe I saw was the Ampla Fly from AmplaSport.com. Ampla is founded by a “world-renowned sports scientist and athletic industry innovators.” Dr. Marcus Elliott has trained elite athletes through his P3 Sports Science Institute in California.
The Ampla Fly shoe is unique with its split outersole, as you can see in the image. It claims to “… empower the efficient use of force. Encourage better mechanics, which provides a platform to help you run faster, run farther…” Their carbon fiber powerforce plate “… glides the foot to a better ground contact position, gather force at mid-stance, and maximizes force application at big toe push-off.” Two videos on the website shows the technology in action. My guess is that the split outersole, with the gap in the forefoot mid-foot, acts as a flex point with the carbon fiber powerforce plate. The shoes come in two colors, in both men’s and women’s sizes. The advertised price is $180.
What do you think about these two new shoe? Does the design intrigue you enough to plunk down your cold hard cash?
ICESPIKES have been around for a while and have proven themselves to be a reliable tool for those wanting to run, walk, and hike in winter conditions.
It doesn’t take much in bad conditions to take a nasty fall. Landing on hard ice, a rocky trail, or rocks hidden under snow can ruin your day. Protecting your tailbone, hands and wrists, knees, hips, and ankles, and your back is key to staying active. This is where ICESPIKES come in.
ICESPIKES are a traction system of 32 spikes that are applied directly into the sole of your shoes or boots. Their cold-rolled, tool quality steel will maintain hardness and grip 10 times longer than other systems. The spikes are self-cleaning, while their patented design provided great penetration and stability. They should last up to 500 miles.
ICESPIKES allow you to run, walk, and hike through the winter with the anti-slip spikes
ICESPIKES can also be used in water, mud and muck conditions, on slick rocks and gravel, uneven and root-bound terrain; and in mossy and slick leaf conditions.
For a limited time, use the coupon code “stockingstuffer” for 20% off your purchase.
ICESPIKES are packaged in a kit of 32 spikes and an installation tool and in packages of 32 spikes.
It’s not common but it can happen. At the worst opportune moment, your shoes fail you. Maybe it’s on a training run, or worse yet, it’s during a race or somewhere where you are miles from getting help or another pair of shoes.
I’ve seen it more than a few times.
Shoes that fell apart where the upper joins the midsole. Shoes where the upper material was so flimsy it came apart running in an adventure race. Shoes that partially melted when left too close to a fire in the desert in Chile (that was user error though!). Shoes with seams that did not hold, leaving gapping holes in the uppers. Shoes where the outersoles came apart. Shoes whose shoelaces won’t stay tied. Shoes that simple fell apart.
Then the other day a story on Facebook caught my attention. One of Nike’s elite runners was running the Berlin Marathon this past Sunday and had a major shoe failure.
Keya’s Eliud Kipchoge won the marathon, but the insoles of both shoes came up and out the back heel counter of the shoe. He had run in the shoes previously in Kenya without incident. Here’s a link to the story on The Wall Street Journal’s website.
In the marathon, the shoes failed around the first kilometer! It’s hard to be certain, but he missed the world record by just 63 seconds. Setting a new world record was his goal for the race. Nike said he was testing a new prototype.
I feel for Mr. Kipchoge.
Sometimes stuff just happens. Sometimes though it happens because of user error, as in one of my examples above.
Your job is to make sure that whenever you lace up your shoes, they are in good working condition. How often do you take a few minutes and check your shoes? Take out the insoles and clean out the shoes and wipe off the insoles. Check the insoles to make sure that aren’t flatter than a pancake or even worn through. Make sure the back edge of the insole around the heel hasn’t folded over or formed a hard, thick edge. Check your laces for worn spots that could break, Check the shoes top to bottom for seams coming apart or weak areas. Check the midsole to make sure it still has life left in it. Make sure the inside fabric of the heel counter doesn’t have holes in it. Make sure the outersole hasn’t loosened at the edges and that it isn’t work through.
That’s your job. It really pretty simple. But you’d be surprised how many times I’ve seen runners in a race that they’ve paid a lot of money to enter, and trained hard for, only to wear shoes that should have been replaced.
Don’t let your shoes fail you, -and make sure you don’t fail your shoes.
Filed under: blister care, Foot Care, Foot Care Products, Footcare, Footwear, Footwear Products, Sports, toenails
8 Top Tips for Foot Care
If you are a subscriber to Backpacker magazine, check out the October issue, page 34 for a full page of eight top tips to care for your feet. I have included an image of the page in this post. If you click on the image, you’ll get a larger view.
I was contacted by Backpacker several months ago and did a phone interview. Here are the eight tips:
- Trim nails
- Get in shape
- Fix calluses
- Prep your shoes
- Pack camp sandals
- Two ways to treat blood under a nail
- Wash your socks
- Lance right
The tips are good whether you are a backpacker, runner, walker, adventure racer, or just plain person who loves the outdoors.
I like Backpacker magazine. It’s one of my favorites. I encourage you to pick up a copy and check it out.
The 2015 Primal Quest Expedition Adventure Race concluded a few days ago, after nine days of challenges to the 11 four person teams. This was an unsupported race, meaning there was no crew support. Race organizers, medical staff, and general volunteers all worked together to provide levels of support that were awe-inspiring. People worked together to help the racers get through over 400 miles of a variety of disciplines: trekking, orienteering, white water kayaking and rafting, mountain biking (sometimes referred to as hike-a-bike), ascending and rappelling, sleep deprivation, extreme heat and more. Through all this I am fairly certain that everyone had fun.
At the eight TAs (transitions areas), where racers changed from one discipline to another, were a number of volunteers. Medical staff included doctors, podiatrists, nurses, paramedics, physical therapists, athletic trainers, and more. Our job was to care for whatever medical needs the racers had, including anything and everything. Even though the teams carried mandatory medical gear, most relied on the medical staff for their advanced foot care skills and materials. Khristy Gavigan, an RN and the medical volunteer coordinator, had done an amazing job of assembling extensive medical kits for each TA.
I worked two TAs – TA3 and TA6. At each TA, we set up and area where the teams checked in, arranged their gear so they could get to their gear and bike boxes, and decided on an area for medical and foot care. Generally we went through all the medical bags to see what supplies we had.
Because the four person teams were seen at each TA, there was a lot of foot care required. Many times we worked on all four team members in assembly line fashion. There was a mix of problems, but it seemed we saw more toe blisters and toenail care required than usual. Many toes had the skin torn off the top of blisters. While there was a lot of heel blisters, there didn’t seem to be many ball-of-the-foot blisters. Treatment was with kinesiology RockTape and in some instances, Leukotape.
Teams might receive some foot care at one TA, and the next, and the next, and so on. That’s the nature of an adventure race with multiple disciplines.
Some of the teams were short coursed – meaning they bypassed one or more discipline due to overall time cutoffs. This reduced the number of racers with maceration from one of the kayak sections, and reduced more foot issues from the following 50-mile trek. All in all, I think feet were pretty much what I expected. The majority of teams were prepared with supplies to repair their feet, which is always nice to see.
Filed under: blister care, Foot Care, Foot Care Products, Footcare, Footwear, Footwear Products, Health, Sports, toenails
The seven tips below are written for the Primal Quest Expedition Adventure Race starting next week. They are also applicable to any race you may have coming up.
Primal Quest is less than two weeks away and here are seven things you can do to improve your chances of finishing with healthy feet.
1. Wear the best fitting shoes you can. Have a bit of space in front of your longest toe and enough height in the shoe’s toe box to avoid squishing the toes from the top.
2. Bad toenail care can result in toe blisters and black toenails, where fluid or blood is under the nail. Trim your toenails short and then use a nail file to smooth the tip of the nail. File the nails from the top over the edge down toward the tip of the toe. The goal of the trimming and filing is to remove any rough or sharp edges. File the nails so when you run your fingertip up and over the tip of the toe no rough edges are felt. It’s even better to file the nail so that no tip of the nail is felt. If you have thick nails, file the top of the nail down to reduce its thickness.
3. Any time you can, remove your shoes and socks to dry and air your feet. Your feet will be wet from water disciplines, stream crossings, cooling yourself off by pouring water over yourself, and simply sweaty feet. When stopping to eat or rest, remove your shoes and socks. Lay your socks in the sun to dry and switch to a clean dry pair if possible. Issues caused by wet feet will multiply over time and can end your race or at the least, result in extremely painful feet.
4. Do everything in your power to prevent and reduce maceration. This means not letting water poured over your head get into your shoes by bending over before dousing yourself. If means following the tips outlined in # 2 above. Use a moisture-controlling agent to help prevent the skin on the bottoms of your feet from macerating. Several include Desitin Maximum Strength Original Paste (available at drug stores, Walmart, etc), zinc oxide, Chafe X, SportsSlick, Trail Toes, and RunGoo. Apply liberally and before all water segments to help prevent damage to your skin. Once serious maceration happens, only drying your feet and letting them air, with the help of powder and warmth, will reverse the condition. If left unchecked, the skin can fold over on itself, split open, and tear layers of skin off the bottom of your feet.
5. Use gaiters to prevent pebbles and rocks, trail dust, and other debris from getting inside your shoes and socks. These become irritants and can lead to hot spots and blisters.
6. Take care of small issues before they become larger problems. Lance and drain small blisters whenever you feel them to keep them from becoming larger. Put a dab of ointment over the blister and then apply a strip of tape over the top to protect the skin.
7. Finally, make sure you have the supplies to treat your feet out on the course. Waiting to get to a TA to repair a blister can make a small problem much larger.
When you enter a road or trail race, or start an adventure race, or plan a group or solo event, whether single day or multi-day, do you think about blister management?
There can be many responses to this question. Here are my guesses at the most common three responses.
For many, I’d guess the answer would be no. What happens, happens. They may have a simple first aid kit or blister kit. A bit of tape, maybe a pin and an alcohol wipe.
Others, if participating in an organized event, will count on aid station personnel to have the supplies and knowledge to fix whatever problems develop. They don’t understand that some aid stations do not have the right supplies or medical people, or if they do, they have little to no understanding of how best to treat blisters.
The third bunch takes a full hands-on approach. They have a fully stocked kit and either they or their crew know how to work on feet.
Then there’s the same question put to race directors and event organizers. When you put together the plans for your race, how much thought and planning goes into foot care for the participants?
Again, I think there are three typical responses.
The first is they don’t think about it. It’s either they simply don’t even think about it or they decide to let the runners deal with whatever problems develop.
The second group puts together simple kits of typical first aid equipment and puts them out on tables at the aid stations. Most likely, no one working the aid station knows what to do, or if they do, it’s hit or miss repair. Supplies often are minimal and sometimes not even helpful. I worked an event, a long multi-day race that fell in this category. Runners were hurting.
The third group is wiser. They have medical people and a well-thought out kit. Some, at larger events, have dedicated foot care people.
I need to say here that you don’t have to be a medical person to provide good foot care. I have worked at many events where non-medical people had excellent foot care skills.
You Can Help
So here are my questions for you.
- As a runner or adventure racer, what do you want to see at a race?
- What do you expect to see?
- If the race website and material does not specific what kind of aid or foot care is provide, do you assume it will be there?
Here’s my reason for asking.
A few days before Western States next month, I will be presenting a session about Blister Management at the 2nd Annual Medicine & Science in Ultra-Endurance Sports Conference in Squaw Valley. Plus two hands-on workshops teaching foot care skills.
I have my presentation pretty well planned. I’ve done this long enough and have learned a lot of material and skills. But sometimes I am puzzled at what I see from the race participants. Ill-prepared runners and crews and even some dumb decisions by runners (socks with holes, brand new shoes, serious athletes foot, bad toenails, and more).
My audience will be medical personnel and race directors from many ultras and adventure type races. The aim of my presentation will be to teach them about blister management during a race.
What I need to know is a bit about your expectations about blister management at races as a runner. Send me an email. You can copy in the three questions above and answer all three or as many as you want.
Thanks for your help.
Most of you know how much I like kinesiology tape for taping feet. Over the years, I have used several brands and refined my taping skills. I can tape any part of the foot, and for any blisters or prevention desired.
As I have talked to others who tape, runners or crews, or medical people, I have heard stories of tape not sticking as well as needed. And I have seen first-hand tape coming off – generally because of a lack of skin preparation and taping skill levels.
So I was pleasantly surprised to see an article over at www.theratape.com about How to Get Kinesiology Tape to Stick – the 6 P’s of kinesiology Taping.
When properly applied, kinesiology tape will stick for days through all kinds of conditions. When improperly applied, it may last for less than a day, or in some cases, only a few hours.
The article at Theratape.com identifies three phases to taping: skin preparation, tape preparation and application, and wearing the tape.
Here is a summary of the three phases.
Phase 1: Skin Preparation
- The skin must be completely dry before applying the tape
- The skin needs to be clean
Phase 2: Tape Preparation and Application
- Use good quality tape
- Round the corners
- Don’t touch the adhesive
- Go easy on the stretch
- All strips must end on skin, not on another piece of tape
- Activate the adhesive
Phase 3: Wearing the Tape
- Avoid contact at the ends
This is a very good article and you’ll learn a lot about taping with kinesiology tape. Click of the link to read How to Get Kinesiology Tape to Stick.
What you didn’t read is a few things we have learned when using the tape on feet. The typical use of kinesiology tape is for injuries to muscle and soft tissue, very different than taping feet. Once you put the tape on feet and go running through streams, dust, mud, swamps, and other adverse conditions, things change. There are more stressors on the tape and many times its applied just moments before resuming your adventure.
Here are my extra tips exclusive to taping feet:
- Use a tape adherent on the skin
- For extra tough cases, run a strip of tape adherent over the edges of the tape/skin
- Apply the tape the day before your run if possible
- Make sure you apply either a thin layer of powder or lubricant over any remaining exposed tape adherent
- Always roll your socks on and off to avoid pulling the tape loose
While you are Threatape.com, check out their line of kinesiology tapes and supplies. Their website offers a lot of information about kinesiology tapes, information about different brands, application instructions, and videos by body part and brand. I have worked with the good folks at Theratape for several years and love their products and service. For medical professionals, they also offer a professional discount.
Spring is here. The weather is turning and the days are longer thanks to the earlier day light saving’s time change. I, for one, love the longer daylight.
As the weather gets better, we look forward to spending more time outdoors. This is a good time to take a few minutes and check out your footwear. Haul them out and go over them, one pair at a time.
Check your shoes and/or boots for excessive sole wear, frayed shoelaces, torn uppers, lint and debris inside the shoes, flattened out insoles, and squished down midsoles. Any of these can cause problems as you change your gait in response to the worn shoes. More than your feet are affected. Changes move upward, affecting your ankles, knees, hips, and back. Don’t risk an injury because of worn out shoes.
Keep your feet happy with good footwear.
If you follow the shoe companies and read any of the popular running, backpacking, and outdoors magazines, or follow their websites, you know many have released new models. Check them out at your local store. There are some great new shoes being introduced. I’d bet one of them has your name on it.
Filed under: blister care, Footcare, Health, Sports, toenails
I get questions by email all the time. Toenail questions are quite common, so I thought I’d post this one. Here’s the question.
“I am emailing you because I have a 50K trail race this Saturday and for some reason I am just starting to get pressure from under my large toenail. It is in its early stages and my nail has not turned black yet, but it is starting to be uncomfortable. At what point do I decide to puncture thru my nail and lance the fluid under the nail? Also, if I should be lancing the fluid, what are your thoughts of using a really thin and clean drill bit (turned by hand) to get thru the toenail? I lost a toe nail once before and tried using a really hot paper clip and needle, but I had a hard time getting all the way thru my toe nail. Any help and advice you can give me would be much appreciated… thank you!”
The answer is pretty straightforward.
Can you recall any nailbed trauma? Once fluid is underneath the nail, the pressure becomes painful You’ll know. If you can see the fluid from under the tip of the nail, lance it there. A drill bit works better than a paperclip. Be forewarned that as it goes through the nail, it can go into the soft tissue underneath, so go slowly. Then press on the nail to expel as much of the fluid as possible. Cover with a Band-Aid for now (tape on race day) but don’t plug the hole with ointment, as it will still need to drain for a few days.
Relieving fluid from underneath a toenail is a simple skill that every runner should know how to perform – just in case. It could be on one of your toes, or the toe of a friend. If you have ever experienced the intense pain of a black toenail with blood or fluid underneath, you’ll appreciate knowing how to fix it.