Pete Larson over at Runblogger.com has been a big proponent of the Nike Free 3.0, the most stripped-down model in the Nike Free running collection. But as we all know from firsthand experience, extreme love for a shoe can all too easily turn into extreme disgust when in your eyes the brand totally botches an update.

Pete’s been on just such a rollercoaster ride with the Free 3.0, shall we say “extremely disliking” the NanoPly upper on the prior version of the shoe. Thankfully, in the update to the Free 3.0 v5, Pete has seen one of his favorite running shoes redeemed. Like us, he greatly prefers the new engineered mesh upper, which gives you a more accommodating fit. We already liked the platform of the previous version, and now we are able to enjoy it without feeling claustrophobic in the upper.

Read the Runblogger review of the Nike Free 3.0 v5 and if you still want more info on the shoe, check out our quick take on the Nike Free 3.0 v5.

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Elemental running shoes slot in between minimal shoes, where your foot does most of the work, and more traditional trainers that come equipped with the latest cushioning technologies. We’ve seen big growth in the elemental category over the past 2 years, and it’s now big enough to offer several fine choices for runners who want something a little lighter but that still gives good cushioning and protection.

We put 5 elemental shoes to the test and here’s what we found.

Saucony Kinvara 4

7.9 oz M/6.8 oz W, 22mm/18mm stack height, $100 MSRP

Like: A soft ride that doesn’t skimp on responsiveness. Dislike: Most testers appreciated the new heel collar lining, but it rubbed a bit for a few. Verdict: Still a heck of a package for the runner who wants a lightweight training/racing option.

If you’ve been shopping in this shoe category, you know the Kinvara. This shoe has been wildly popular for runners who appreciate its lean feel, good cushioning, and responsive toe-off. While the previous version carried on these traits, it also introduced a more streamlined upper that was a bit too close-to-foot through the mid/forefoot area for some runners.

For the Kinvara 4, Saucony heard this feedback and modified the fit of the upper. We find the new design to be more ‘open’ than the Kinvara 3. It has a more flexible fit for runners who need it, without feeling overly roomy for those with a lower volume or narrower foot. That’s the most noticeable change compared to the Kinvara 3, and it’s welcome. If you need even more room, the Kinvara continues to come in wide widths for both men and women.

Saucony also updated the heel cushioning in the Kinvara 4 to PowerGrid, from ProGrid in version 3. We couldn’t tell a difference with the upgraded cushioning system, most likely because our testers spent most of their time on the mid/forefoot of the shoe. Still, it’s nice to see an upgrade without an increase in weight or price.

The Kinvara 4 is a subtle evolution of the Kinvara formula. But hey, we’ll take more of the same any day when “the same” is this good to start.

Asics Gel Lyte33 2

8.4 oz M/7.4 oz W, 24mm/17mm stack height, $90 MSRP

Like: Balanced, fluid-feeling platform attached to a great fitting upper. Dislike: Probably not the prettiest shoe at the dance. Verdict: Plenty responsive, plenty cushioned, and plenty to love in the Gel Lyte33 2.

The original Lyte33 was a good first draft. It had all the key elements you’d want in this category: lower weight, good flexibility, a responsive platform. But many people felt that all the pieces didn’t quite come together, so we’ll forgive you if you passed it up. But the Gel Lyte33 2 is a completely new shoe that deserves your attention.

When our testers put on this shoe, they were almost instantly impressed by the forefoot feel and much improved upper comfort level. In the forefoot, the SpEVA section of the dual-layer midsole foam carries all the way through, providing both a padded landing and energetic toe-off. The upper felt more like we expect from an Asics running shoe, with a bit more mid/forefoot room and materials that just felt better on the foot.

We liked the look of the original Gel Lyte33, but its design didn’t quite connect with runners at large. Time will tell if the new model’s look is more of a crowd favorite. Still, at under a hundred bucks and with dramatically improved engineering, we’ll go ahead and christen the Gel Lyte33 2 one of the most welcome surprises in 2013 footwear so far.

Pearl Izumi EM Road N 1

8.1 oz M/7.4 oz W, 22mm/17mm stack height, $115 MSRP

Like: Rockered midsole gives a quick transition through toe-off and fluid ride. Dislike: Lack of cushioning tech may limit this shoe to shorter runs or lighter runners. Verdict: The Road N 1 offers a smooth, responsive feel and treats runners to a seriously quick ride.

Pearl Izumi just did a complete rethink of its running footwear line and has gotten all emotional on us. Well, e:motion-al, to be exact. The E:Motion line of shoes is designed with simple foam midsoles to deliver a smooth, fluid running experience.

The Road N 1 is the lowest and lightest shoe in the E:Motion line. Thanks to the distinct rockered midsole shape that characterizes the E:Motion collection, we found the shoe to offer a quick transition through toe-off while encouraging a midfoot landing. Combine that with a responsive midsole compound and you’ve got a shoe that feels smooth and quick on your foot.

Though the platform may be the main story of the shoe, our testers were pleasantly surprised by the upper, consisting of a supple mesh with minimal overlays. The upper conformed easily to a range of tester foot shapes. Hotspots and irritations were nonexistent among testers, and those who prefer to go sockless will feel right at home in the Road N 1.

Nike Free 5.0+

8.2 oz M/7.0 oz W, 23mm/14mm stack height, $100 MSRP

Like: Sipes give the shoe a super flexible ride that engages the foot. Dislike: At 9mm, the heel-to-toe offset is on the higher side for an elemental shoe. Verdict: The Free 5.0+ can easily be used as a daily trainer or a tool for strengthening the foot.

Sporting a 9mm heel-to-toe offset, the geometry of the Nike Free 5.0+ (formerly known as the Free Run) borders between elemental and traditional, and may not satisfy runners who want a lower drop shoe. That said, for those looking for a flexible shoe that’s still cushioned and protective, the Free 5.0 is a hard option to top, as shown by its vast popularity and by its longevity (this version remains very similar to the original Free 5.0, released in 2005).

The “sipes” (we’d call them grooves or slits) through the midsole give the shoe an ultra-flexible ride that allows the foot to move, well, “freely.” The midsole compound is on the softer side, and though this shoe doesn’t contain any fancy cushioning tech, testers reported feeling plenty protected from impact, even when heelstriking.

The upper of the Free 5.0 delivers a snug fit but never feels claustrophobic. Its seamless construction permits sockless wear, and testers found the new breathable mesh to be a big improvement over the Nanoply material on the previous version.

Though the geometry of the Free 5.0 may separate it a bit from its elemental peers, its lightweight construction and natural ride allow it to serve a variety of purposes. Suitable as a stripped down daily trainer, a foot-strengthening tool, or as a “gateway drug” for the minimal shoe niche, the Free 5.0+ slots itself nicely in many runners’ lineups.

Brooks PureFlow 2

8.5 oz M/7.7 oz W, 22mm/18mm stack height, $100 MSRP

Like: Well-padded platform that delivers a resilient ride. Dislike: Some testers weren’t impressed by the updates to the upper. Verdict: The PureFlow 2 feels flexible, responsive and fast.

Brooks put a lot of thought into the original Pure series shoes, and it paid off in terms of a legion of PureProject runners out there these days. Out of all the shoes in the line, the PureConnect and PureFlow are probably the best known, with the Flow being a popular choice for Kinvara and Free Run cross-shoppers. The entire Pure line got updates to the uppers in January 2013, with the original platforms carried over (except for a new outsole on the PureGrit 2).

So it’s no surprise that we continue to love the adaptive ride offered by the BioMoGo DNA midsole. At jogging speeds, the PureFlow 2 feels pretty cush, but pick up the pace and you get a much firmer feel underfoot. What is new in the update is the revised upper, which shaves a little weight, adds a “burrito wrap” tongue, and has a reshaped toebox.

While most of our testers liked the upper, several felt it didn’t fit them quite as well as the original. The new tongue design can make finding the right fit challenging over the top of the foot, and the mesh is a bit stiffer. Still, the construction quality remains high and we found the shoe to retain its upper fit better than some running shoes that tend to stretch a little too much over time.

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No, you are not having deja vu. Yes, we did recently post a sneak peek of the Ride 6, but now it’s Saucony’s turn to chime in and provide a more in-depth look at the development of this popular neutral trainer.

We agree with Saucony that the updates to this shoe are all about the details, because the current Ride 5 is a pretty sweet shoe already (and Runner’s World Best Buy award winner). Here’s what we’re most excited about with the update:

• Lightest Saucony Ride to date
• PowerGrid cushioning replacing ProGrid
• More flexible forefoot

Read Saucony’s full blog post for more about these updates and to check out several more design schematics.

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So we just got the New Balance Minimus Hi-Rez in stock. It’s a pretty special shoe, and we’ll say more about that below, but the first thing you notice about this shoe is it’s one-of-a-kind box.

We know what you’re thinking: “These guys have lost it, getting all wonky about shoeboxes.” But in our defense, we’re not the only ones talking about the unique box. New Balance just put together their own article on the box design of the Hi-Rez, and they too think it’s special enough to warrant some word count.

Here are our thoughts:

• Thank you, New Balance, for not actually producing a hexagonal box. Our warehouse staff would have been cursing your name for weeks.

• That said, it’s pretty cool that a shoe company is paying more attention to packaging. We’d love to see more designs that reduce packaging and showcase the product better.

• Who’s the guy in the box factory who gets to glue in each of the semi-transparent windows on the box lids? Has he been out of work since 3D glasses went from cardboard to plastic?

• The shoe inside the box (you know, the thing you’re actually paying for) offers a truly unique running feel. For the person who fully embraces the feel of near-barefoot running, it’s pretty hard to imagine a shoe offering more underfoot flexibility than the Hi-Rez while still providing some protection from road hazards. And even though the upper isn’t the big story and won’t get as much press as the outsole “pods,” we like its close-to-foot feel as well.

Kudos to New Balance for trying something new and bringing to market a niche running shoe backed by a lot of thought and advanced design.

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The lifespan of your running shoes depends on many factors, including the type of shoe, your weekly mileage, your speed, your weight, and your gait. To help improve running shoe lifespan, i’s important to learn how to maintain your running shoes, but it’s also important to recognize the signs of you needing a new pair.

How do I know if my shoes are too old?

Most of us at the ‘House know it’s time to replace a shoe based on how we feel on the run. Be sure to notice the condition of your shoes and how you feel when you’re running in them. If you’re experiencing any joint, bone or muscular pain when running in a pair of shoes, it’s definitely time to let them go. And if you see significant signs of wear (the upper or outsole separating from the midsole, the heel cup starting to develop a hole, etc.), it’s probably time to make a change.

Here’s what a few staffers have to say:

“I run in all kinds of shoes, about 40-50 miles per week. I can usually put at least 600 miles on a traditional trainer, and maybe 400-500 on something more elemental. I know it’s time for a new shoe when my feet and knees start getting tired and achy when I’m running.” – Juli

“I’m typically in a traditional trainer, and I can push 600 miles in many shoes. I know it’s time for a new shoe if I blow through the upper of the shoe by the big toe. I would say around that time the shoe starts feeling dead and significant wear has be placed on the outsole” – Daniel

“I run in a traditional trainer. I don’t keep a mileage log, but when I’m running regularly I’ve found that I can wear a shoe for eight to ten months. I know I need a new shoe when the outsole is worn down and the shoe stops feeling as cushioned and supportive as it used to.” – Kristin

“I typically choose running shoes that fall somewhere between elemental and traditional, and I can usually get 400-500 miles out of a shoe. I know I need new shoes when the shoes have that distinct ‘dead’ feeling and don’t feel like they used to.” – Taro

What tips do you have for determining when it’s time to trade out your running shoes?

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When you shop for running shoes, it’s common to hear about pronation support, but what if you’re a supinator? Since less than 5% of runners supinate, the topic is frequently neglected. If you’ve been feeling like the redheaded stepchild when you shop for running shoes, we’re here to help. Here are the basics on what supination is, how it affects your running and how it should impact your running shoe choice.

What Is Supination?

Supination, sometimes called underpronation, means that when you run your foot remains planted on the lateral side (the outside edge) for the duration of time while the shoe is on the ground. In the typical heel-to-toe foot strike transition, the foot supinates prior to ground contact, pronates (rolls inward) after ground contact to absorb much of the impact, and supinates again at toe-off.

Runners with very high, inflexible arches frequently supinate. To determine if you pronate, take a look at the bottom of a pair of running shoes after you’ve put a few hundred miles on them. If the midfoot of the shoe is worn primarily on the outside edge, then you might be a supinator. We can also help you complete an online gait analysis to determine whether or not you supinate. Read more…

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Based on the feedback we’ve heard from customers, the Saucony Fastwitch 5 was a bit of a dud for some fans of the Fastwitch series. We’re happy to see a more forgiving ride with the Fastwitch 6, which we think will put the supportive distance racer back among the competitive ranks.

But don’t just take it from us. Our good friend Pete Larson at Runblogger is a longtime fan of the Fastwitch dating back to version 2. We sent him a pair of the 6′s to see if he felt the shoe was back on track. Long story short, after being disappointed by the Fastwitch 5, he’s now considering wearing the 6 in an upcoming marathon – possibly some of the highest praise one can give a running shoe.

We encourage you to read the Runblogger Saucony Fastwitch 6 review yourself. For even more info, check out our written review of the Fastwitch 6 and video review of the Fastwitch 6.

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Asics GEL technology has been with us since the mid-1980′s, and millions of runners rely on it for cushioning and shock absorption. But what the heck is this stuff? Turns out, this squishy silicone-based compound is more complex than you might think.

We recently took apart an Asics GT 2000 to see what we could find out about Asics’ best-known cushioning technology. Here’s the skinny:

Diagram of Forefoot and Heel Gel Units

Heel Unit

The GEL in the heel of the GT-2000 closely matches what you would think simply by looking at the outside of the shoe. The visible GEL on the outside of the shoe is part of a cohesive piece that moves toward the center of the shoe, where a circular unit of the gel sits right under the heel.

Compared to the visible window in the midsole, the amount of gel actually decreases as you move closer to the center of the shoe. This makes sense, since the GEL here is meant to cushion heel impact forces, and during a typical heel strike, the lateral edge of the heel lands first.

The composition of the GEL in the heel is unique to the heel and is designed to disperse high impact forces and give a cushioned feeling. According to Asics, there are actually a variety of different GEL compositions and densities, depending on the shoe’s intended use. The GEL we uncovered in the GT-2000 is a bit different than that used in the Kayano or Lyte33, for instance. Read more…

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This is a question we get a lot at the ‘house. We certainly don’t blame you for wanting to look out for your wallet when you’re shopping for new shoes, especially if you’re racking up 70+ mile weeks and needing a new pair every couple of months. Fortunately, there are many solid running shoe options under $100, and the best one for you will depend on what you’re looking for.

Light, Flexible Running Shoes under $100

Asics Gel Lyte33 2 ($90 MSRP)

The Asics Gel Lyte33 2 was the surprise of the year for us so far. It feels completely different than it’s predecessor (in a good way), and offers a soft yet bouncy feel with a quality ride. We credit the combination SpEVA/Solyte midsole, which gives a particularly nice feel for mid/forefoot strikers where the shoe provides full-thickness SpEVA foam.

New Balance 730 v2 ($75 MSRP)

Flexible might be the first word that comes to mind when you think of the New Balance 730 v2. This shoe has many of the points we loved about the original, including a low offset, responsive ride, and upper that runs on the generous side. We also think it’s one of the best looking New Balance shoes for 2013.

Nike Free 4.0 ($95 MSRP)

If you want to get the Nike Free experience on your feet for under a hundo’, then reach for the Nike Free 4.0. This Free model doesn’t get as much attention as the Free 5.0 (nee Free Run) or the minimal Free 3.0 v5, but it still offers all the classic features of a Free running shoe: extreme flexibility, good cushioning, and a breathable, sock-like upper.

Zero-Drop Running Shoes under $100

Saucony Virrata ($90 MSRP)

In spite of its modest price tag, the Saucony Virrata has the power to amaze. It has a performance fit and a sweet spot just behind the ball of the foot – but it seems to feel good no matter how your foot lands. Unlike most zero-drop designs, this shoe has quite a bit of padding underfoot.

Altra Samson/Delilah ($95 MSRP)

Wide-footed “barefoot” runners of the world, rejoice! The Altra Samson (and the Women’s model, the Altra Delilah) has a rectangular toe box that comfortably accommodates wider feet without rubbing or causing blisters. It also has a removable sockliner so you can get extremely close to the ground.

Merrell Vapor Glove ($80 MSRP)

The Merrell Vapor Glove is a great shoe for barefoot runners who want a stowable shoe to take with them in case they hit a rough patch of ground and want a little extra protection. Read more…

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adidas adios Boost Men's Shoe

By now you’ve seen adidas’ new Boost midsole compound, designed to give runners a significant increase in energy return over a traditional EVA midsole while remaining soft and cushioned underfoot. Following through with the expansion of footwear options offering this new technology, adidas is introducing a racing shoe utilizing the Boost midsole, combining elements from the Energy Boost and the highly pedigreed adizero adios. It’s called the adios Boost. Coincidence? We think not.

With a soft yet responsive ride, and with cushioning that is designed to stay consistent as the miles rack up, the adios Boost sets itself up to be a strong choice for runners seeking a racing shoe for their next marathon. The adios Boost got its official launch at the Boston Marathon expo and over the weekend Emmanuel Mutai wore the shoe at the London marathon.

What to Watch For

• Seamless Toebox: Heat transfered overlays over the toe-box limit seams for reduced friction on the foot.
• Responsive Toe-Off: The adios Boost utilizes a full-length torsion system, delivering a snappy rebound for a propulsive toe-off.
• High Traction Outsole: Featuring Continental rubber in key areas, this shoe will provide unrelenting grip on the road in both dry and wet conditions.
• Midweight Specs: adidas claims weights of 8.0 oz for a Men’s size 9 and 6.6 oz for a Women’s 8, as well as a 10mm heel to toe offset.

Read more…

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