Category Archives: Gear + Gadgets

How important is strength training? The debate goes on whether runners need to sweat it out with weights in order to improve their performance in running.

Personally, I’m a big believer in strength training. I workout at the gym thrice a week with machines and free weights. My personal trainer also included stability and core exercises in my program (which I always whine about yet never manage to escape!) All of these exercises have one goal in mind: to make me a stronger, injury-free runner. The result? Full recovery from a six-month battle with various leg injuries.

There’s just one huge problem: TIME! For the past month, I’m lucky if I get to step inside a gym once a week. Finding two full hours for gym time in my schedule nowadays is like finding a needle in a haystack.

Solution: TRX Suspension Trainer. I got the TRX two weeks ago at Chris Sports. It’s a couple of nylon straps that can be suspended from the ceiling or a door, which allows you to perform various exercises using your own body weight or gravity. It promises to give you a good complete body workout in less than 30 minutes.

– TRX Suspension Trainer –

– TRX Door & Anchor –

– TRX All Body Express Workout Guide –

Initially, when I heard about it, it sounded like those disposable exercise machines they sell at Home TV channels. When I saw the product, it didn’t really impress me. I wondered how these straps, which looked slightly thicker than my luggage’s shoulder straps, could give me a good workout. But, I had heard a lot of good things about it—that triathletes in the U.S. currently use it to train and that Men’s Health recognized it as the “Best New Fitness Gear.” So, I took it home with me and gave it a try. With one 30 minute workout, I was floored—literally and figuratively. I worked out in my own bedroom floor and, after following the video that came with the product, I was completely exhausted and drenched in sweat. I was sold.

– Screenshot of TRX Website –

Funny thing is, I’m not the only one sold on the TRX. When I told my personal trainer about it, he yelled out in jealousy “You have the TRX? I want one too!” Word is, it is slowly finding it’s way to local gyms (I heard Fitness First may have classes using TRX.) A week after, I saw it suspended from my gym’s ceiling and I watched a man panting, his sweat dripping down to the ground, as he did his exercises. I told my PT “I’m getting tired just watching him!” but, ironically, I wanted to go home and use mine.

With the TRX at home, my PT reduced my gym visits and allowed me to use TRX once or twice a week. In time, I hope to learn more running-specific exercises to cut my gym visits altogether and leave me more time to run or cross train.

Overall, I highly recommend the TRX Suspension Trainer. Here are some pros and cons I took note of:

[PROS]

– Great full body workout. The program includes 4 lower body, 5 upper body, and 3 core exercises for a complete body workout. It’s not one of those namby-pamby workouts, this one really leaves you feeling spent.

– Quick. All I needed was 30 minutes to sweat as if I had ran a 10k. Unbelievable.

– Versatile. A beginner can choose to follow the program provided, but if you wish to progress, you can learn new exercises from its website or purchase sport-specific videos.

– Clear directions. The product comes with a video and illustrated workout guide which guides you from set up to workout. I use the video at home. But, I can see myself or my husband bringing this along for a trip using the portable guide.

– Time-based. I’m used to counting reps at the gym, but the training here is based on time. You are allowed to go at your own pace as long as you do an exercise for the specified time.

– Fits in a bag. The entire product fits neatly into a small bag (included in the box). So portable!

– Durable. The straps are strong and durable. You won’t worry about dropping to the floor even as you hang suspended upside down from it.

[CONS]

– No running-specific workout program. I was hoping they offered a DVD for runners, but there were only DVDs for golf, tennis, and team sports. I’m concerned that some of the basic exercises in the DVD may not be advisable for runners.

– No trainer to check your form. While the DVD gives clear directions, you still run the risk of performing an exercise the wrong way without proper guidance from a trainer. One must practice caution and make sure that the exercises may not aggravate an existing running injury or lead to one.

– Requires self-motivation. You don’t have a personal trainer at home to push you to workout. The TRX requires discipline and motivation to get you to pull it out of the bag, turn on the DVD, and get started. Ooh baby, that can be a struggle on lazy days.

– Pricey: P7,949 for TRX Suspension Trainer and P1,329 for TRX Door and Anchor (optional). But, if you think of it, for an initial investment of roughly 3 to 4-month’s worth of gym fees, you get a lifetime workout-in-a-bag.

I’ve had my AMPHIPOD RUNLITE 4 for almost two years now.  We’ve been through it all together—big and small races, training runs, and even runs abroad. He’s been a great buddy, quite demonstrative as he’s always hugging my hips, providing adequate hydration during each and every run.  One of my helpers loved him so much that she even took one bottle home with her…argh.  Now, I’m left with three bottles instead of 4.

– Amphipod Runlite 4 –

Lately though, I feel like my amphi has been slipping away—literally.  Ever since I started wearing compression tights, whether its Skins or CW-X, the amphipod will slide up towards my waist and bounce at every step.  During the Run for Home half marathon, I re-adjusted my amphi almost every 5 minutes to keep it from disturbing me during the run.  I’ve considered wearing it over my singlet, but despite the belt being the in thing now in the fashion world, I don’t think it looks good for active wear. 

So, lately I’ve been wondering if the other hydration belts have a better, snugger fit?  And, if so, I’m actually considering getting another one.  Should it be the FUEL BELT I saw at Runnr?

 
– Endurance 4 Bottle Belt –

Or the NATHAN which I also spotted at Planet Sports before?

– Nathan Speed 4 –

While I’m thinking about this, here are a few tips for beginners on how to maximize your hydration belt:

1. Fill it not just with water, but your favorite sports drink, too.  If I’m carrying 4 bottles, I place water in 2 and Gatorade in the other 2.  I use the water to drink along with my gels and also to pour over my body if it gets hot.  
2. Use the pouch for long runs.  I don’t bring my pouch on short runs since pockets in clothing can hold a car key or a gel.  If I’m carrying the pouch, I put gels, car keys (if I’m driving alone), one piece tissue for emergencies (from a sneeze to a toilet nightmare), and ipod wrapped in a plastic ice bag to prevent it from warping.
3. Choose a belt that will progress along with you.  Don’t buy a belt with only one bottle because you’re just running 5ks now.  If you see yourself running long and far in the future, get a belt that will carry you through marathons and maybe ultramarathons.

Having left a ton of stuff before yesterday‘s run, I thought I’d prepare a Running Checklist to avoid little mishaps in the future and to help newbie runners determine what to dump (or remove) from their bags before a workout. Below is a detailed list of what I personally have in my gym bag. Feel free to customize as you deem fit (especially the men hehe):

1. ipod shuffle
2. sports watch (my husband’s Timex or Nike+ Sportsband). Garmin Forerunner 305 is worn on my wrist already.
3. Amphipod hydration belt with 1 to 3 bottles depending on the distance.  1-2 bottles filled with Gatorade, 1 bottle water.
4. Garmin heart rate monitor chest strap
5. cap (if I’m not wearing one yet)
6. Body Glide to prevent chafing
7. bottle of water
8. Gatorade (currently loving Tiger which has 25% more electrolytes)
9. 2 Hammer espresso or chocolate gels
10. 1 pack Nature Valley granola bar – peanut butter or plain
11. 1 pack Sports Beans
12. 1 pack Skyflakes/ Graham crackers
13. 2 sets of sports wear (shirt/ singlet, shorts/ leggings)
14. 2 sports bras
15. 1 pair of socks (Nike, Runnr, or Burlington. Stopped wearing Thorlos a few months ago after it gave me terrible blisters)
16. 1 set of casual attire (if necessary)
17. Betula slippers (better than flipflops since it has the same technology as Birkenstocks. Good arch support)
18. Toiletries (shampoo, conditioner, soap, deodorant, Block & White deodorant powder which is the best thing after a run, panty shields, etc.)
19. Band aid
20. Hair brush, extra Goody no slip ponytail holder, headband, gel
21. 1 medium towel, 1 face towel (After a run, I soak the face towel with water and use it on my entire body. Use the medium towel to dry up.)
22. 1 small pack tissue
23. Gold’s Gym membership card, gym schedule
24. P200 cash for emergencies
25. Camera (for a race)
26. Cellphone
27. couple of TBR magazines in case I bump into a friend/ fellow runner
28. Runner’s World magazine

Do you need customized insoles? If you’re one of those lucky runners with a neutral arch and neutral gait, then probably not. But, for most runners who overpronate or supinate, customized insoles may provide the support, stability, cushioning, and propulsion that the sockliner (the one that comes with the shoe) doesn’t offer.

I’m a flat footed, overpronating runner. And, I swear by my Spenco insoles. Last year, I had custom orthotics made (it cost me a hefty P4,000 plus huge blisters on my foot after Buddy Run 2008) but it’s weight and thickness made it uncomfortable for me to run. I think the pair I got wasn’t made for runners.  What a waste.

Last night, I passed by Runnr store on the way home from dinner and spotted Toby, owner of Runnr, inside his store. I wished him good luck for Runnr’s grand opening on Friday and, before I knew it, I had been invited to try out his new customized insole machine called FLASHFIT.

The FLASHFIT basically follows the shape of your foot and molds the insole accordingly. It looks like a miniature xerox machine for the foot and, truth be told, it practically performs like one as the customized insole is ready in as little as 10 seconds.

– Retail price: P3,950 for runners. They have customized insoles for bikers too –

– Sideview of Conform-able Insole –

The insoles are called CONFORM-ABLE. These are 75% pre-molded so that when one steps on the machine, the insole is quickly customized to your foot by 25%. According to the packaging, the insole provides cushioning and anti-vibration, stability, and propulsion. It is thinner than my Spenco orthotic insoles, but it feels like there’s more arch support.  

As the rest of the Runnr staff watched, Toby began to demonstrate how the flashfit worked. Should you decide to get insoles (which I highly recommend), here are the steps we took to get the insoles customized for my foot:

1. Check my arch. I was asked to stand on a contraption to determine if am low-, neutral-, or high-arched. I stood on it for several seconds, took a step back, and saw an imprint of my foot. With my very low arches, Toby said that I was the perfect runner for this job. Great! It was obvious my left had a very low arch while the right was slightly better. Toby asked if I was left-handed (yes, I am) and explained that as a lefty, the left leg is more dominant hence the lower arch on the left. Now I know why it’s my left leg that’s always beset by injuries.

– See everyone staring at my feet? Good thing they provided Runnr socks (which I loooove by the way). If you plan to try this, bring socks if your feet-conscious –

– Can you see my arch? Or the lack of it? –

2. Measure the insole for my foot. I was asked to step on the insole to ensure that I got the correct size.

3. Step on the Flashfit platform. Position your feet properly by aligning your foot with the arrows. Put your weight in the middle.

4. Practice neutral position of foot. Toby asked me to position my foot properly by lifting my arch upward so that the two notches near my ankles were out. (See photo below) This would put my foot in neutral position, the way it should be. And, that would be the same position I had to use when I stepped on the insole later on.

– Toby checks if I’m positioning my feet properly. It should be in neutral position –

5. Insole is heated for a few seconds right before my eyes.

– Cooking time! –

6. Insole is placed under the foot. Step on the insole in neutral position (as mentioned in no. 6) Wait a few seconds.

6. Voila, it’s done! Allow the insole to rest for 2 hours before using.

7. At home, you may cut insoles to fit your shoe or follow shape of your old insoles.

PRICE LIST:

UNIVERSAL COMFORT (1/2) – For low arches – 1,350.00
UNIVERSAL COMFORT – For low arches – 1,750.00
UNIVERSAL CUSHION – For neutral to high – 1,850.00
UNIVERSAL ENERGY – For flat/no arches – 1,950.00
UNIVERSAL GEL PAD – 950.00

MULTI PLUS – 3,450.00
BIKE PLUS – 3,950.00
RUN PLUS – 3,950.00

Now available at Runnr, Bonifacio High Street

For more info, visit conform-able insoles website here.

– Men’s Nike LunarGlide+ –

– Women’s Nike LunarGlide+ –

[Nike Lunar Glide+ Test Run – Take One]

Date: May 30, 2009
Weather: Rainy

 A number of runners were invited to test the new Nike Lunar Glide+ at Bonifacio High Street, myself included.  But, on that Saturday morning, the weather was terrible.  Runners were squeezed tight into tents, chatting away about everything running, while waiting for the sun to appear; it never did.

– Tony of Nike keeps his cool despite the rain… –

– Others (like Vince, Coach Rio, and Ben) simply go insane –

– Runners love to run under the rain…only if their shoes aren’t brand new –

Nike decided to hand out brand spankin’ new pairs of Nike Lunar Glide+ for everyone to test on our own.  With our orange boxes in tow, we headed over to Pancake House for a hearty, rainy-day breakfast.

[TBR Nike Lunar Glide+ Test Runs]

Date: May 30 to June 13
 
I wore my Nike Lunar Glide+ at every single run from the moment I received it to the present, including Mizuno Infinity 15k and Animo Triathlon.  The only day I didn’t use them was the day I road tested my Newton Stability Trainers.  

[Nike Lunar Glide Test Run – Take Two]

Date: June 13, 2009
Weather: Sunny

Finally, the weather allowed for us to reconvene!  We met up again yesterday at Bonifacio High Street for Part Two of the test run.  Unfortunately, this time, I stayed on the sidelines as I was still recovering from the illness.  The runners ran a few loops around BHS together to complete 3k.

– Who’s foot? –

– Finally, the actual test run –

– Take 2: under the sun this time –

[The Verdict]

One word for the Nike Lunar Glide: PERFECT…well, for me and my feet, at least.

I have the Nike Pegasus, Nike Vomero 2, Nike Zoom Elite 4, and Nike Lunar. I use these occasionally and never fell head over heels (no pun intended) in love with any of Nike’s shoes..until now.

Last year, I had a few issues with the Nike Lunar—the first Lunar shoe Nike ever released—and posted them here.  For this second Lunar—the Nike Lunar Glide—I feel as though Nike listened to my rants about the Lunar and addressed them with the new Lunar Glide.

PROS:

1. Comfort: Feels like I’m wearing socks.  
2. Dynamic Support System: a new technology which adapts to the runner’s gait so that with each step the runner gets cushioning and support to guard against overpronation. Best of both worlds.   
3. Handsome shoe: Love the color combination of both the men’s and women’s shoes.
4. Light: It’s not as feather-light as the Lunars, but it still doesn’t weigh as much as the other stability shoes out there.
5. Arch strap for Women: The shoe for women has a strap on the side for additional arch support for women.

CONS:

1. None.  Told you it’s perfect…for me.

Philippine Market release: July 2009
Retail price: P5,995.

For you shoe nerds out there (and I know there are many of you), here are the technical sheets about the shoes:

Men’s Nike LunarGlide+ 

Nike introduces the new LunarGlide+, the first running shoe to feature an innovative midsole design architecture called Dynamic Support — a patent-pending system that adapts to a runner’s gait with each step to provide superior cushioning and as-needed support.

Key Product Features

• The Nike LunarGlide+ is the first running shoe to deliver both top-tier cushioning and as-needed support with the new Dynamic Support system.
• The Dynamic Support system in the Nike LunarGlide+ mid-sole is comprised of a lightweight LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit into the carriage at an angle creating a deeper cushioned lateral side. The medial side of the Nike LunarGlide+ mid-sole features a rear-foot wedge that has been contoured into the firmer foam carriage which provides stability on an as-needed basis.
• The Dynamic Support system delivers great cushioning for neutral runners, as well as the necessary support for runners that overpronate. This makes the LunarGlide+ appropriate for a remarkably wide range of runners.
• Nike designed Flywire technology into the upper to provide the necessary support with a dramatic reduction in weight versus a conventional, overlay-based upper construction.
• The men’s LunarGlide+ provides the cushioning, support and durability necessary for daily distance training in a lightweight, 10.6 oz package.

Upper

• The breathable mesh upper provides comfort, protection and durability.
• Soft yet strong microfiber synthetic overlays are ultrasonically welded in place for targeted support and luxurious, seam-free comfort.

• The men’s Nike LunarGlide+ features a gender-specific external heel counter for exceptional comfort, fit and support. It is formed as a curved, external piece to more effectively retain its shape than a conventional internal heel counter, which is traditionally built into the shoe as a flat sheet of material.
• Nike Flywire technology boosts support and lockdown around the midfoot, while reducing weight.
• A high-resilience foam sockliner with men’s-specific geometry provides exceptional step-in feel and added support.
• Reflective elements add peace of mind in low-light conditions.

Midsole

• The Dynamic Support system in the Nike LunarGlide+ mid-sole is comprised of a lightweight LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit into the carriage at an angle creating a deeper cushioned lateral side. The medial side of the Nike LunarGlide+ mid-sole features a rear-foot wedge that has been contoured into the firmer foam carriage which provides stability on an as-needed basis.
• The Dynamic Support system delivers great cushioning for neutral runners, as well as the necessary support for runners that over-pronate. This makes the Nike LunarGlide+ appropriate for a remarkably wide range of runners.
• The Nike LunarGlide+ features an Archbridge specially designed for men that cups the midsole along the arch side of the rear-foot for added support without  withousacrificing a smooth transition.

Outsole

• The rear-foot crash pad is made of BRS 1000 carbon rubber for maximum abrasion resistance.
• The entire outsole features next generation Nike Natural Motion engineering – informed by the Nike Free line of shoes – to encourage a smooth, efficient stride.
• Deep flex grooves specially designed for a men’s foot are aligned along the length and width of the outsole mirror the grooves in the midsole to promote a smooth, efficient stride.

WOMEN’S NIKE LUNARGLIDE+

 The women’s Nike LunarGlide+ features a number of key design differences from the men’s shoe that address the specific needs of a female runner.

Key Product Features

• The Nike LunarGlide+ is the first running shoe to deliver both top-tier cushioning and as-needed support with the new Dynamic Support system.
• The Dynamic Support system in the Nike LunarGlide+ mid-sole is comprised of a lightweight LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit into the carriage at an angle creating a deeper cushioned lateral side. The medial side of the Nike LunarGlide+ mid-sole features a rear-foot wedge that has been contoured into the firmer foam carriage which provides stability on an as-needed basis.
• Women, on average, pronate more than men. The Dynamic Support system delivers great cushioning for neutral runners, as well as the necessary support for runners that overpronate, making the Nike LunarGlide+ appropriate for a remarkably wide range of runners.
• Nike designed Flywire technology into the upper to provide the necessary support with a dramatic reduction in weight versus a conventional, overlay-based upper construction.
• The women’s Nike LunarGlide+ provides the cushioning, support and durability necessary for daily distance training in a lightweight, 8.6 oz package.

Upper

• The breathable mesh upper provides comfort, protection and durability.
• Soft yet strong microfiber synthetic overlays are ultrasonically welded in place for targeted support and luxurious, seam-free comfort.
• Women tend to have broader forefeet which can lead to fit issues, abrasions to the skin, even bunions. Nike has applied its Dynamic Fit Technology, a stretchy material on the medial side adjacent to the fifth metatarsal, which expands and telescopes out to accommodate the varying width of the female forefoot.
• Women tend to prefer a more supportive fit than men. The women’s Nike LunarGlide+ upper incorporates a medial-side Arch Strap teamed with Flywire technology to provide better lock-down in the mid-sole.
• A two-part, gender-specific external heel counter is engineered to accommodate the higher variability in heel volume exhibited in women’s feet. By framing the heel instead of fully encompassing it, this unique heel counter balances a woman’s distinct needs for comfort, fit and support.
• Molded “high-resilience” foam sockliner features women’s-specific Heel Cradle geometry for enhanced step-in feel, cushioning and support.
• Reflective elements add peace of mind in low-light conditions.

Mid-sole

• The Dynamic Support system in the Nike LunarGlide+ mid-sole is comprised of a lightweight LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit into the carriage at an angle creating a deeper cushioned lateral side. The medial side of the Nike LunarGlide+ mid-sole features a rear-foot wedge that has been contoured into the firmer foam carriage which provides stability on an as-needed basis.
• Women, on average, pronate more than men. The Dynamic Support system delivers great cushioning for neutral runners, as well as the necessary support for runners that overpronate, making the Nike LunarGlide+ appropriate for a remarkably wide range of runners.
• Women, on average, weigh 10 to 15 percent less than men, and therefore will have less mass compressing a shoe’s midsole. To account for this, the women’s Nike LunarGlide+ includes more soft foam under the heel than the men’s model, providing the softer cushioning women need.

• The Nike LunarGlide+ features an Archbridge specially designed for women that cups the midsole along the arch side of the rear-foot for added support without  withousacrificing a smooth transition.

Outsole

• The rear-foot crash pad is made of BRS 1000 carbon rubber for maximum abrasion resistance.
• The entire outsole features next generation Nike Natural Motion engineering– informed by the Nike Free line of shoes – to encourage a smooth, efficient stride.
• Deep flex grooves specially designed for a woman’s foot are aligned along the length and width of the outsole mirror the grooves in the midsole to promote a smooth, efficient stride.