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How to Conquer a Marathon without Actually Dying

participants in marathon running
silhouette showing how a man runs

 "Ah just felt like runnin."-- Forrest Gump

So you’ve decided to run a marathon.

We're sorry. But you need to know this up front.

The guy who ran what is believed to be the first marathon in history?

He died.

(He might not have had the best marathon training plan, though.)

As the story goes:

The doomed marathon innovator was Pheidippedes, a Greek soldier in the famous Battle of Marathon in 490 B.C.

Legend has it that Pheidippedes ran in full battle armor from Marathon to Athens with the glorious news of Greece's triumph over the more massive Persian military.

A distance of roughly 25 miles, give or take a few.

Marathon battle map

Image: CC0 1.0 Universal by Jona Lendering via Livius.org

And upon completing his duty, as later recounted in a 19th Century poem by R​​​​ob​​​​ert Bro​​​​​​​​​wning, he promptly collapsed and perished from the earth.

None of this may actually be true.

But here’s the good news:

You can conquer a marathon without dying. (But we give no guarantees about the chafing.)

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” – ​Fred Lebow​ – New York City Marathon co-founder

The key to survival is carefully choosing a marathon plan that works best for your specific level of running experience.

One in which you:

  • Build your cardiovascular capacity by gradually increasing your weekly distances for training runs.
  • Learn about and choose the right shoes, socks, and training ensemble.
  • Eat right and drink enough water, especially on the hottest days.
  • Suddenly realize you’re not really partial to any of your large toenails.

Do all this, and you’ll end up with a great set of stories.

And you’ll even live to tell them.

(Probably)

When to Start Running/Training

Getting ready to run a marathon isn’t like flipping a switch.

You need to achieve a basic level of fitness before seriously contemplate tackling the 26.2.

It’s that basic level of fitness that will dictate what kind of marathon training plan you’ll want to follow.

We’re not talking American Ninja Warrior fitness.

You can be plump in all the wrong places and still be a candidate to go the distance.

What you need is called a “base” for running.

One does not get off the couch and dive straight into the rigors of marathon training any more than one jumps off a cliff without a parachute.

You have to give your heart, lungs, and muscles a chance to adapt!

But first things first:

You probably didn’t realize that marathons involve math.

You want to allow at least ​16 weeks​ for training.

a calendar with red marked on the 18th, Saturday

Image: by ​Basti93​ via Pixabay

Maybe as much as 20.

So that means, your first task is deciding on your goal race. And then back-timing, so you know when the misery training should start.

Because no one wants to run more training miles than they have to. That would be truly crazy. Crazier than running 26.2 miles in one outing.

Marathon Training Schedule

Week 1:
Mon - Rest
Tue - 3 mi
Wed - Rest
Thu - 3 miles
Fri - 3 miles
Sat - Rest
Sun - 4 mi
Total = 13 mi

Week 2:
Mon - Rest
Tue - 3 mi
Wed - Rest
Thu - 3 miles
Fri - 3 miles
Sat - Rest
Sun - 5 mi
Total = 14 mi

Week 3:
Mon - Rest
Tue - 3 mi
Wed - Rest
Thu - 4 miles
Fri - 3 miles
Sat - Rest
Sun - 6 mi
Total = 16 mi

Week 4:
Mon - Rest
Tue - 3 mi
Wed - Rest
Thu - 4 miles
Fri - 3 miles
Sat - Rest
Sun - 7 mi
Total = 17 mi

Week 5:
Mon - Rest
Tue - 4 mi
Wed - Rest
Thu - 4 miles
Fri - 3 miles
Sat - Rest
Sun - 8 mi
Total = 19 mi

Week 6:
Mon - Rest
Tue - 4 mi
Wed - Rest
Thu - 5 miles
Fri - 3 miles
Sat - Rest
Sun - 9 mi
Total = 21 mi

Week 7:
Mon - Rest
Tue - 4 mi
Wed - Rest
Thu - 6 miles
Fri - 3 miles
Sat - Rest
Sun - 10 mi
Total = 22 mi

Week 8:
Mon - Rest
Tue - 5 mi
Wed - Rest
Thu - 5 miles
Fri - 4 miles
Sat - Rest
Sun - 11 mi
Total = 25 mi

Week 9:
Mon - Rest
Tue - 5 mi
Wed - Rest
Thu - 5 miles
Fri - 4 miles
Sat - Rest
Sun - 12 mi
Total = 26 mi

Week 10:
Mon - Rest
Tue - 4 mi
Wed - Rest
Thu - 5 miles
Fri - 4 miles
Sat - Rest
Sun - 11 mi
Total = 24 mi

Week 11:
Mon - Rest
Tue - 4 mi
Wed - Rest
Thu - 5 miles
Fri - 4 miles
Sat - Rest
Sun - 10 mi
Total = 23 mi

Week 12:
Mon - Rest
Tue - 3 mi
Wed - Rest
Thu - 4 miles
Fri - 3 miles
Sat - Rest
Sun - 13.1 mi
Total = 23.1 mi

You’ll find out what I mean.

From there, you need to allow an additional month for base training.

Many coaches suggest starting wit​​h a combined period of running and walking. Your total ramp-up period should be about four weeks.

Once you’ve built your base, then you’re ready for the fun!

a feisty woman poses as she is about to run from the starting line

Image: CC0 by ​Gratisography​ via Pexels

(And by fun, we mean, waking up before sunrise for a long training run just to avoid temperatures and humidity typically only experienced on the sun, or in hell.)

P.S. This was the easy part.

The Ultimate Training Plan
(AKA There Is No Such Thing)

With your base carefully constructed, it’s now time to start putting one foot in front of the other.

In marathon training, there will be good days, and there will be bad days.

Just like Alexander found out:

And there may be the occasional horrible day.

No marathon training plan, no matter how highly ranked or promoted, can change that.

But a few programs get more attention than others.

 Run less, run faster

Now there’s a slogan that will get your attention as a runner.

Developed by physiologists and researchers at Furman University, Run Less, Run Faster emphasizes quality over quantity.

Using this program, you run three times a week. The rest of the week, eat Bon-Bons.

Just kidding.

RLRF adds in two days of cross training (pool, bike, rowing machine) and two days of rest.

The methodology is carefully detailed in an easy-to-read book and comes with a matching app.

 Hal Higdon’s marathon training plan

Popular marathon coach Hal Higdon estimates he’s helped half a million runners break the tape. He also offers books explaining his approach and supplementary apps you can download.

Here's the thing:

Depending on your experience level, you’ll be running 4 to 5 times a week for up to 18 weeks. The plan allows for rest and some cross-training.

“Steve Langley, a forecast manager from Beloit, Wisconsin, recalls running 15 miles with friends on a January morning when the temperature was 5°F. Running through a park with a small lake, they passed several people sitting on buckets, ice fishing. “Look at those idiots,” said one of the fishermen. “They’re going to freeze to death!”

Langley admits thinking the same about them.”― Hal Higdon, Marathon: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons

Run-walk-run with Jeff Galloway

Finally, there’s Jeff Galloway, creator of the “run walk run” marathon method.

(God Bless you, Jeff Galloway.)

Run-Walk-Run essentially breaks your training runs and race into regular intervals of running followed by short walking breaks. You keep repeating this pattern until you finish.

Here's his philosophy:

Galloway’s research and experience indicate that Run-Walk-Run allows runners to complete races with fewer injuries and quicker recovery times.

And get this:

The runners have faster times than those who run continuously.

Marathon Survival Tips

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Unfortunately, Jeff Galloway, Hal Higdon, and Run Less, Run Faster came along too late to prevent Pheidippedes' untimely demise.

We don’t have that problem today.

Through both science and the bitter taste of trial and error over the years, the running community now understands the keys to making it across the finish line safe and sound.

These are the things you’ll want to know and need to know from the onset of your training, all the way through to the last moments of the race.

They are matters you should contemplate, remember and integrate into your routine in the same way you brush your teeth every morning.

(People still do that, right?)

The mental game

In training and in the race, your biggest opponent is the gray matter between your ears.

Your brain.

How you process what’s happening during your long runs, and on race day, makes all the difference. It’s a ​mental challenge​.

a man using earphones while taking a jog

Image: by Pexels via Pixabay

If you have a bad day, one where you have to cut your run short, or you feel week, or your legs hurt, or it’s too hot or too cold, things can go either way.

  1. You can convince yourself that you’re not cut out for this, or;
  2. You can shrug, take it as a lesson to be learned, erase it from your memory and come back stronger the next time out.

We prefer No. 2. We think you will too. (Pheidippedes...not so much.)

The point is:

Training for and then running a marathon is hard. The experience prompts our bodies to respond physiologically and psychologically, as a matter of self-defense.

Being able to recognize negative thoughts for what they are, and learning to adjust based on those thoughts, is the crucial skill you need to survive the marathon.

As long as you stay in motion, and adopt a little Eternal Sunshine of the Spotless Mind, you will get there.

Step by step.

 Hydration/nutrition

Watching a race with elite marathoners gives off a false impression. These runners barely break a sweat, and seemingly only rarely take a drink.

You won’t be so lucky.

Once your mind is right, the next phase to conquer is your nutrition and hydration plan.

Running long distances burns through carbohydrates, fluids, and vitamins and minerals of all kinds. Just like a car, you need to keep fuel in the tank.

Develop a habit from day one that you will always run with water or an electrolyte drink.

The truth is:

It’s not really an option.

Any run that approaches 45 minutes to an hour in length requires water.

The trick is figuring out the best way to carry it. You can purchase 10-ounce to 22-ounce ​handheld water bottles​. Or you can design routes that take you back home for refills.

On race day, you can carry your own bottle, as you've trained.

Just don't put any of this in it:

a glass getting filled up with red wine

Image: by rawpixel via Pixabay

Or you can rely on the hydration stations set up across the course. (We favor controlling your own destiny.)

Now nutrition:

When it comes to nutrition, this is also a must-do, and it will require experimentation.

Nutrition options range from jelly-bean-like candies to gels and energy bars and the like.

You’ll want to craft a ​fueling strategy​ where you take hydration and nutrition at regular, predictable intervals.

Here's the bad news:

Once you move into hydration and fuel negative, it’s too late. You’re going to feel lousy.

While we can’t guarantee hydration and nutrition would have saved Pheidippides, we are sure it will stave off your untimely demise.

 Choosing the right shoes (and socks)

Perhaps running got your attention because you believed it was a low-cost activity.

Just lace ‘em up and go, right?

Not quite.

When it comes to your feet, it is not a case of “any old shoe will do.”

To minimize the risk of getting sidelined by shin splints, plantar fasciitis or other ailments, you'll need some ​help in finding the​ right shoe and the right size for your feet.

A shoe that aligns to your running style. While it may seem that your gait is straight ahead and normal, for most people, it isn’t.

The truth is:

Most runners need additional stability in their shoes. And most runners also need help from trained specialists to determine how much stability to introduce.

For this, you should rely on Fleet Feet or other local running specialty stores.

Here’s another survival tip concerning your feet. Never, ever, ever run in cotton socks.

Cotton = moisture = blisters. Stay away.

Do this instead:

Rely on socks of a polyester/synthetic blend. Brands ​to consider​ include:

  • Balega
  • Darn Tough
  • Feetures
  • Smartwool

Love your feet. They’ll love you back.

 Stretching

Last but not least in our survival tips is one that we’re pretty sure Pheidippides didn’t have enough time to incorporate.

It’s a good idea to get your muscles warmed up at least a little before you punish them with so many run miles.

Lightly warm up. The key is introducing flexibility and not shocking your muscles. (I mean, you can just not tell them, but eventually, they find out.)

One trainer interviewed by Runner’s World suggests dynamic stretching pre-run. We think that’s a great idea, as long as you don’t get too aggressive and overdo it.

Listen up:

Your legs are going to feel tight after you run.

So a post-run stretching regimen will keep you limber, speed recovery, and get your ready for the next ready-set-go.

In addition to various types of stretches you can find online, consider investing in a massage tool - either a foam roller, a massage stick, massage ball or other forms.

These tools will help get your muscles ready to rock, and also help you address any post-run knots or aches and pains.

Whatever you choose:

Make it a habit. Whether you’re wearing armor, or not.

Getting to the Starting Line

The 16 or 18 weeks spent in training is geared toward one outcome: Getting you to the starting line, confident and injury free.

You're in for quite an experience. I hope you have lots of toilet paper and no shame.

In all seriousness, as we said earlier, the path from training to the starting line may well be a bumpy one.

You’ll have your doubts, your aches and pains, Your early mornings and tired evenings.

None of it matters.

When you toe that starting line on marathon morning, you’ve already won. You’ve accomplished something that only a small fraction of the world ever dreams of attempting.

You’ve trained for a marathon. Successfully. Revel in it. It is an accomplishment unto itself.

Should the race go awry, it doesn’t negate the incredible heart and backbone you exhibit to get through 16 to 18 weeks of intense training.

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PRO TIP:

The night before a marathon "lay out your running clothes," writes marathoner Henry Howard. "It’s easy to find photos of “Flat Runners” while checking out social media feeds on Friday and Saturday nights during prime race season. Runners regularly lay out their shorts/skirts, shirts, hats, compression gear, sneakers and more as flat versions of themselves."

Also:

Fill your water bottle and pack the nutrition you’ll carry.

All you want to do on race morning is get up, poop, eat, and go.

The starting line area of a marathon is unlike anything you’ll have experienced.

People will be everywhere, wearing every kind of attire. It will probably seem like everyone knows everyone.

You'll be one bundle of nerves, like everyone else. But don’t let the excitement get the best of you.

You'll need every ounce of energy. So, do this:

Stand still. Better yet, sit down.

If you can’t bring yourself sit down, then our advice is simple:

Go

To

The

Bathroom.

You think we’re kidding. We're not. Just do it.

(And be prepared to be in line. Or if you’ve got the right parts, go in the woods.)

 What to eat in the morning

One of the most common questions of new marathoners is, what should I eat on race morning?

It’s the same answer for every question about race morning.

Don’t ​do anything differently​.

If you eat peanut butter toast and banana before your long run, then do that.

Though we might suggest if your typical morning meal is McDonald’s Chicken Nuggets … maybe pass on those, at least for today.

Keep hydrated.

You’re going to need it. Yes, even if it means having to go to the bathroom.

You may want to adjust the timing, however. If you have a start time of 7:30 a.m., you could consider getting up a bit earlier to consume that first pre-race meal.

Some experts suggest that four hours before is a perfect time.

But we are not ​those experts​.

The whole idea is to get your energy stores up to 100 percent. Think of it like you’re filling a gas tank.

Think about it:

You’ll be spending down those stores as the miles go by. And this is why it’s so vital to have a fueling strategy during the race as well.

We all know what happens when a car runs out of fuel.

 Dressing for success

Let’s have a word about what to wear.

Just like we covered with socks: cotton is out. You’ll be miserable.

(The growers won’t be happy to hear this. But then again, they’re not running a marathon, are they?)

You’re going to want a polyester/synthetic blend for your shirt or shirts and the same for your bottoms. Anything else is chafe-city.

If it’s a warm-weather marathon, you’ll want to go as light as possible. Grab the silky-smooth technical shirts.

On the other hand:

Cold weather is where it gets tricky. Your body temperature will rise as you cover the miles.

That's why the key is to dress in layers. Start with a base layer, maybe from Craft or Helly Hanson. Then a lightweight mid-layer. If the winds are howling or its raining, then you'll need a wind and water repellent jacket.

a man jogging on a well-paved road with scenic mountain and lake view

Image: by sk​​eeze via Pixabay

a man running in the middle of the asphalt road

Image: by compsita via Pixabay

Dressing in layers allows you to lighten the load as you go. You can always tie your jacket around your waste.

Or, wear a mid-layer shirt that you wouldn’t mind discarding.

What makes it tricky is the waiting game in the morning, as you gather for the start. Those early morning hours can be chilly!

Don’t overdo it.

Remember that you’re about to run 26 miles. You’ll be super warm before you know it. Make your core dress be what you think would be appropriate for the ​end of the race​.

If it's super cold in the morning, again, wear clothes that you can part with. Or go to a Goodwill and buy a top and bottom you wouldn’t mind discarding.

And guess what?

Big-city marathons typically donate clothes left at the start so your efforts will go to good use.

On the Course -- What to Expect

And just like that, after 16 to 18 weeks of following your carefully cultivated marathon training plan, you’re on your way.

If there is one piece of advice you remember from this article, let it be this.

Start.

Slow.

The energy and enthusiasm at the ​start of a marathon​ are palpable and contagious.

It’s all enough to make you think you’re invincible.

That you can just speed through these 26 miles like the Roadrunner from the old Bugs Bunny cartoons.

Don’t try it. You’ll regret it. Run one mile at a time.

Around you will be all kinds. Men, women, young, old. Some may have jogging strollers (though most big marathons ban them.)

Some will be running together. Others will be running alone. Some will be listening to music.

Stay alert.

While marathons typically send runners out in waves, no group runs at a uniform pace.

You’ll find yourself on top of someone before you know it if you’re not paying attention.

Smile at the crowds. They’ll cheer for you even if they don’t know you. And read their signs. They’ll make you laugh.

Our all-time favorite: “​​Don’t Trust the Fart” (If you don’t know exactly what it means, you will soon.)

Don’t be afraid to take a walk break and catch your breath. A good time to do this is when you come upon a water station.

Stop, drink your fluids, nibble on your snacks, recollect yourself -- and then start again.

Trust us, you don’t want to be the runner who gamely tries to down water or Gatorade from a tiny cup without breaking stride.

Make sure to thank a volunteer as well as a police officer (or several.) The race could not happen without them.

And here's some awareness of a few final matters.

 There will be poop

Well...maybe. Since you’ve gotten through your training, you’ve probably figured out by now that running gets your bowels in motion.

Nobody really knows why. But there are ​som​​​​e t​​​​​​​​​heories​.

If you’re going to be in the marathon game, you might as well come to terms with the fact that in addition to grappling with your mind, you may be faced with the real urge to go No. 2.

Like everything else in marathon running, the time to address this is during the training phase.

Here's the good news:

You can, as you train, try different tactics to reduce or eliminate the need to … eliminate.

"When you run the marathon, you run against the distance, not against the other runners and not against the time." ​Olympian Haile Gebrselassie​

For instance, you can try to reduce the amount of fat and fiber in your diet leading up to race day. Or control or reduce your caffeine intake.

But there are no guarantees.

So what happens if the urge hits you mid-race?

We beg of you. Heed the warning.

Marathons will typically station Port-o-Potties across the course, every few miles.

Here are the facts:

You’re just going to have to take a pit stop. And you’re probably going to have to wait in line.

Considering the alternative...come to think of it, there is no alternative. Wait it out, and you’ll feel so much better when you get back out on the course.

 There may be blood

Don’t get alarmed.

Your body isn’t going to start a gusher just because you’re running a marathon. (Although it may like to do so.)

What we’re talking about is anything from an injury (you fall and the pavement gouges your knee) to the dreaded bloody runner’s nipple (caused by chafing) to the very uncommon blood in your urine.

The fact is:

The marathon puts a strain on your body. Your body fights back in any number of ways. Some of which aren’t exactly pretty.

For example, a common marathon injury surrounds your toenails. It's possible that during your long runs you could game one of your toenails to the point where it has to be removed.

That too can lead to black and blue and bloody.

Whatever it is, the key, as always, is not to panic. (Unless someone asks you to run in a suit of armor. Then: panic.)

That would be indeed something to worry about, not the fact that you're covering 42,000 kilometers in (hopefully) less than 6 hours.

 Listening to music

One of the ways that runners distract themselves from the pain and potential misery of the marathon is by listening to music.

This is fine if you're doing a run around the neighborhood, as long as your head up and feet on the sidewalk. (Being on the road has some hazards if you can't hear traffic.)

But listen:

The environment is different on race day. When you're surrounded by other runners, it's essential for you to be able to hear.

Many marathons in their terms of service will actually ban the use of headphones on the course, for precisely this reason. And many runners will ignore those terms of service.

Don't be that guy.

You’re taking a risk not only for your physical safety but of being pulled off the course and banned from the race.

The more significant reason not to listen to music during the marathon? Race day is about the experience.

And the truth is:

If you’re zoned out on your music, you miss an opportunity to connect with your fellow man.

If you must use music (and some runners are lost without it), then consider putting only one earbud in at a time.

That way you can hear what’s going on around you and maintain a good rhythm.

 Breaking the wall

You’ve probably heard this phrase before, and, maybe, wondered what it meant. Could it be that marathon courses have walls you have to break through to finish?

Not literal ones.

We're talking about the figurative runner's wall. It's that time of the race when the fun-time is over, and the groaning begins.

Everything starts to bother you.

The feel of your shoes.

The sloshing in your stomach.

The 15th time of seeing the “World’s Worst Parade” sign.

This is just your body talking, trying to trick you into handing over control.

Most likely you will hit some form of a runner’s wall within the last six miles of the marathon. Your legs will get heavy, and your brain will tell you it's time to quit.

Don't fall for it.

The first line of defense against the runner’s wall is in your training program. If you are running within your capacity -- not at the maximum or the minimum all the time -- you have the best chance of seeing the wall coming.

"Hitting the wall will, over time, and with decent punches, strengthen your knuckles. "--​Jay Coe​, Contender

And getting through it is about coping strategies.

Possibly the biggest sign of having hit the wall is when the miles start going by much more slowly, and it becomes harder and harder to keep moving forward.

Here's the thing:

For some runners, the wall is way more than mental. Their muscles will cramp or seize up, and it will bring their runs to a premature conclusion. If you follow the best possible marathon training program, you have the best chance of beating the wall.

Coping and adjusting to that, plain and simple, is a function of listening to your body.

If you train smartly, you’ll be able to recognize the onset of the wall and implement your strategies for ​powering through​.

Is It Worth It?

Is your question whether doing something that could leave you dehydrated and unable to walk for days, make you lose toenails, and cause your nipples to drip blood “worth it?”

Duh. Of course, it is!

Running a marathon really isn’t about the physical feat.

It's about building a belief that you can do extraordinary things. Enormously difficult situations that require dedication and a commitment to follow-through with the right amount of training.

And along the way of accomplishing those fantastic things, you get the chance to experience the outdoors, meet and make new friends, and see parts of the world you can't see sitting at a computer.

And to think...

we may owe it all to one Greek soldier, who, thousands of years ago was sent to town as a messenger but emerged as a running God whose name is everywhere in the explanation of the evolution of running.

If only he had chosen the right marathon training plan.

Yes. It’s worth it.

Do you know anyone who has run a marathon? Have you started training yet yourself? Tell us all about it in the comments!

Nike FitSole Women’s Review – What Makes it Compared to Competitors

Nike FitSole Women's Review

Nike is known for its shoes and has tons of great options if you’re looking for running shoes in particular.

However, finding a pair of running shoes that meet your specific requirements that are also affordable is difficult to do.

Here we take a look at the Nike FS Lite Run 4 Women’s shoe to see if it fulfills these criteria!

Overview Of Nike Fitsole Women’s

Here are the Nike FS Lite Run 4 Women’s shoe’s most important features:

Product Specifications

Size

The best part about the Nike FS Lite Run 4 Women’s shoe is that is accurate and dependable when it comes to size and fit. This makes it a shoe that is designed to bring you comfort.

Weight

The Nike FS Lite Run 4 Women’s shoe weighs 7.4 ounces. It is a particularly lightweight shoe which is a big advantage, but could also affect the durability of the shoe long-term.

Terrain

The Nike FS Lite Run 4 Women’s shoe is specifically built for running on roads. Even though it doesn’t necessarily have too many technologies built in it provides you with the standard amount of protection.

Breathability

This shoe has a considerable amount of ventilation, making it the perfect shoe for running on pavements (which tend to get hot).

Pricing and Availability

The Nike FS Lite Run 4 Women’s shoe costs more or less $75 making it an affordable option for you.

It is also available on Amazon for between $45.99 and $149. Naturally, how much you want to spend on a running shoe is entirely your choice and should fall in line with your personal budget.

How Does It Compare?

The only way to really know how effective the Nike FS Lite Run 4 Women’s shoe is as a running shoe is to compare it to other shoes that boast of many of the same qualities.

Here is a comparison of the Nike FS Lite Run 4 Women’s shoe with the Adidas Cosmic 2.0 SL and with the Nike Revolution 4 FlyEase.


  • Price
  • EAse of Use
  • Build Quality

The Nike FS Lite Run 4 Women’s shoe is priced at the range or $60 to $150 which makes it a fairly affordable shoe, especially given its quality.


adidas Women's Cosmic 2 Sl W Running Shoe
  • Runner type: neutral
  • Seamless stretch mesh upper for breathability; Collar adds soft comfort
  • FITCOUNTER molded heel counter provides a natural fit that allows optimal movement of the Achilles
  • Price
  • EAse of Use
  • Build Quality

The Adidas Cosmic 2.0 SL Women’s shoe is not as sturdy as the Nike FS Lite Run 4 Women’s shoe; also a lightweight shoe, the durability of this shoe was impacted by this with the sole of the shoe being more susceptible to wear and tear.

No products found.


No products found.

  • Price
  • EAse of Use
  • Build Quality

At just $60 to $150, the Nike Revolution 4 FlyEase is relatively cheaper than the Nike FS Lite Run 4 Women’s shoe.

Product

Price

Ease of Use

Build Quality

Nike Fitsole Women's

Nike Fitsole Women's

Adidas Cosmic 2.0 SL

Adidas Cosmic 2.0 SL

Nike Revolution 4 FlyEase

Nike Revolution 4 FlyEase

Pros and Cons

Regardless of how the Nike FS Lite Run 4 Women’s shoe compares to other similar shoes, it has to be the right shoe for you.

The best way to figure this out is to look at its various pros and cons and then make a decision based on what you specifically want from a running shoe.

The Nike FS Lite Run 4 Women’s shoe is unique in that you can wear the shoe from day one without any real difficulty! This means that the shoe is able to fit properly from the very beginning.

The Nike FS Lite Run 4 Women’s shoe provides for flexibility. This is due to the outsole being made of rubber and thereby allowing for a strong grip and traction while running. It is a great example of a simple design with extraordinary results.

The Nike FS Lite Run 4 Women’s shoe is a great option as it is quite inexpensive. Moreover, it is surprisingly inexpensive for a shoe that is not only lightweight but also durable and well-made.

However, the Nike FS Lite Run 4 Women’s shoe mid-foot might be a tad bit too high for some runners which can make the shoe a little uncomfortable. The flat tongue of the Nike FS Lite Run 4 Women’s shoe can cause some issues; in particular, it can cause irritation to the foot.

Pros

  • No Breaking in Required
  • Flexible Outsole
  • Budget-friendly

Cons

  • Midfoot
  • Flat Tongue

What’s the Final Verdict?

So it sounds like the Nike FS Lite Run 4 Women’s shoe is a great option for you if you are looking for an inexpensive but durable and effective running shoe. That’s why I am giving it a 4.5 out of 5-star rating.

So now it’s up to you to try out the Nike FS Lite Run 4 Women’s shoe and see if it meets your expectations!

Mizuno Wave Hitogami Review: A Look at Its Features and Specifications

Running Shoes - Mizuno Wave Hitogami Review

Mizuno is a brand known for its pursuit of excellence in sporting goods for over a century. In keeping with its Japanese roots, each product is developed using a scientific approach and skilled craftsman. Mizuno is committed to the cause of promoting sports with superior quality products.

In 1997, Mizuno first developed the Wave shoe functionality which incorporates cushioning and stability in the making of a shoe. Since then Mizuno has produced several editions of this feature. Mizuno Wave Hitogami 4, the new entrant of the wave series has retained the best from its predecessors while also evolving a great deal. Read on to find out what this latest edition has on offer.

Overview

A road running shoe for people with neutral pronation, Mizuno Wave Hitogami 4  sports the same façade as the older variants but a lot has changed under the hood. It has retained the stitched overlays with the brand’s logo appearing in the very same position. However, the mesh is a lot more robust looking while also remaining breathable. The true evolution is in its components.

By far the most colorful looking series in the Mizuno brand, the Hitogami is lined with a network of grooves on the base making its platform more suitable for natural foot movements.

Product Specifications

Size

The Mizuno Wave Hitogami 4 follows the regular size preferences of runners. The men and women’s versions are of medium width. This running shoe is semi-curved shaped and thus easily adapts to the natural curve of the foot.

Weight

A worthy member of the lightweight category, Mizuno Wave Hitogami 4 for men weighs 220 g and for women weighs 190 g.

Upper

The riot of colors that the Mizuno Wave Hitogami 4 sports are upheld by AIRmesh, a breathable material which forms the uppermost fabric of the shoe. This time the mesh is a lot more tightly woven making it more robust and yet breathable when compared to the older variant. Stitched overlays and the Mizuno logo have been retained. The Dynamotion Fit technology uses a stretchable material to provide a well-rounded collar in the front of the upper. It easily conforms to the shape and movement of the foot and prevents wobbling at the time of running.

Laces

The Hitogami 4 sports single color stay tied laces to balance out the riot of colors on the rest of the shoe.

Midsole

Here is where lies the evolution of this variant. The midsole of the Wave Hitogami 4 is made from U4ic, lightweight foam material that promptly delivers responsive cushioning to the foot. This is part of the wave technology in this series. The Mizuno Wave is made from thermoplastic which provides both cushioning and springiness to the wearer while running. The overall SmoothRide system is built using a network of grooves placed in a gender-specific pattern that provides more flexibility of movement to the runners.

Outsole

The outsole made from a derivative of carbon rubber provides much-needed grip and traction to the runner and proves to be of much help in maintaining surface control. It does a good job of protecting the foam on the midsole from possible fatigue. The G3 Sole design which is inherently a pattern made of rubber dots in the forefoot section. These dots are therapeutic and help provide pliability and grip to the runner.

Suitable for Roads

The Mizumo Wave Hitogami 4, a road running shoe, is best-suited for standard running surfaces which are hard. The G3 Sole design positioned at the forefoot is built to provide a grip similar to that of rubber tyres when they hit an asphalt surface. Do note these shoes are not equipped to handle trails and should not be worn while climbing hills.

Pricing and Availability

The Mizuno Wave Hitogami 4 retails at $100 on the Mizuno website where it is currently being sold at a discounted sale price of $55. It is also sold for $99 on Amazon. You can also buy it on other leading online stores where the price may vary but only slightly.

How Does It Compare

In addition to gathering product specs, it is also important to compare Mizuno Wave Hitogami 4 to its peers (other brands in the road running category) to see how it fares against the competition. Let’s see the Hitogami 4 with two other options in the same category of running gear.


Mizuno Men's Wave Hitogami 4 Running Shoe, Grey/Green, 8 D US
  • Top midsole incorporates new U4ic compound for a more durable and responsive ride
  • Luxurious air mesh for a breathable, flexible fit and feel
  • flat, stay tied laces, low profile, fast transitioning shoe

The Mizuno Wave Hitogami 4 checks all the boxes for new and improved. While retaining what worked in the older variants, it has upped its performance with evolved components bringing the right technology to running footwear. Let’s see how it fares.

  • Price
  • Ease of Use
  • Build Quality

Clearly not the cheapest option in its category, the Hitogami 4 is truly value for money when comfort, flexibility, grip and overall construction are considered.


The Nike LunarSolo is a good lightweight, versatile and affordable shoe option, ideal for everyday runs.

  • Price
  • Ease of Use
  • Build Quality

Some users have experienced sizing issues and also complained about the upper material being easily stained.

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This shoe is highly recommended due to its quality, construction and performance. It comes in an attractive design while also providing great cushioning, breathability and most important, flexibility. Some users have expressed concerns about its pricing and durability.

  • Price
  • Ease of Use
  • Build Quality

The shoe comes in a wide variety of colors and provides adequate cushioning for a comfortable and secure fit.

Product

Price

Ease of Use

Build Quality

Mizuno Wave Hitogami 4

Mizuno Wave Hitogami 4

Nike LunarSolo

Nike LunarSolo

Salomon Sonic RA

Salomon Sonic RA

Pros and Cons

The Mizuno Wave Hitogami 4 has retained the signature look of the series which is stylish and not garish. The new and improved Wave Hitogami 4 is a lot more responsive due to the new U4ic midsole made of foam and the G3 Sole design on the outsole forefront. Both of these provide great responsiveness. The AIRmesh on the upper makes for a breathable material which allows for the air to enter and the foot remains dry and comfortable inside the shoes. The G3 Sole Design does a good job of providing tyre-like traction and a fine grip to runners on hard surfaces. This variant has one making it ideal for natural toe splay.

Based on an isolated user experience the Wave Hitogami 4 is rated as not the best for running at length because after a while the ground can be felt under the feet. Designed for people with neutral pronation, the Hitogami 4 is not suitable for runners who need a lot of arch support. It is designed for normal, high or medium-high arches that need neutral support.

Pros

  • Classic Look
  • Heightened Responsiveness
  • Good Breathability
  • Excellent Grip and Traction
  • Wide Toe Box

Cons

  • Not Suitable for Long-Term Use
  • Neutral Arch Support

The Verdict

4.5/5 stars

On assessing the product specifications, pros and cons of the Mizuno Wave Hitogami 4 and that of its peers, we are convinced that this edition brings the best of the old and the new in its look, feel and function.

Mizuno has retained its wondrous wave technology and managed to up it with newer features and technology such as U4ic, AIRmesh, SmoothRide and G3 Sole design that add a whole new dimension to these shoes.

The Mizuno Wave Hitogami 4 is worthy of a 4.5 rating when you consider all that it brings to a shoe and your running experience. Give them a shot and let us know of your experience with your pair.

Mizuno Wave Sayonara Review | Running Gear Compared

mizuno wave sayonara

The new Mizuno Wave Sayonara running shoe promises comfort as well as protection, lightness as well as stability. But how much does it live up to its promise?

The world of Mizuno has been offering runners with shoes and gear that are known to promise quality, comfort and strength. Mizuno offerings have been known to emphasize speed and lightness while also maintaining stability. The comfort and protection of the cushioning ensure each stride is taken safely.

The Mizuno Wave series is no different. Through its various offerings like the Rider, Prophecy and Hitogami, the Mizuno Wave line has been coming up with great, formidable trainers that have found few parallels in comfort and quality. The Wave Sayonara series is one such line that promises several exciting features. Great for road and track running, the Mizuno Wave Sayonara series promises a lightweight, fast and powerful run to its wearer. But let’s see if it lives up to the promise.

Overview

The Mizuno Wave Sayonara series is a top-of-the-line neutral trainer, perfect even for beginners. The latest in the series, the Mizuno Wave Sayonara 4 ups the game with a new forefoot in the sole and a comfortable heel cup in the upper for a better heel to toe transitions. The fourth in the series, the newest Wave Sayonara running shoe promises a much firmer ride than its opponents and even its predecessors.

The sole unit, made of ‘Parallel Wave’ and ‘U4ic’ midsole for cushion and propulsion, is the same as the previous variants, with a few modifications here and there. With its lightweight, firmness and flexibility, the Mizuno Wave Sayonara promises to be everything serious runners look for in a shoe.

Product Specifications

Size

The Mizuno Wave Sayonara 4 is of a standard running shoe length and is available in a variety of sizes. The standard width for both men’s and women’s shoes is medium. The shoe overall has a semi-curved shape, allowing room for the natural human foot shape to sit comfortably in it.

Weight

The Mizuno Wave Sayonara 4 is a lightweight shoe. It weighs 8.6o oz on an average, making it a genuinely light shoe to run in.

Upper

The heel area in the upper sole is constructed with AIRmesh and the forefoot is made of Open Mesh, making the sole breathable and giving the foot enough air to ventilate. The mesh fabric keeps the foot cool and dry even after a long run. The upper also has a few synthetic overlays, which don’t add to the bulk of the shoe.

Midsole

The midsole provides the major cushioning in the shoe. The U4ic material used for the cushioning is light and durable. An elastic unit stretches from the heel to the midfoot that enhances cushioning and distributes shock evenly. The midsole also boasts of an Ortholite Sock Liner for hygiene and anti-microbial support.

Outsole

The outsole largely comprises of blown rubber that absorbs the impact of each stride. At the forefoot, asymmetrical grooves help with grip and flexibility.

Versatility

A lightweight trainer, the Mizuno Wave Sayonara has enough cushioning for support during long runs but also has a sturdy base for speed.

Pricing and Availability

The Mizuno Wave Sayonara 4 is available on Amazon for $. The earlier variants are available for cheaper at $, also on Amazon.

How Does It Compare

While we have spoken about the features the Mizuno Wave Sayonara offers independently, to make an informed decision we also need to look at other options in the market that provide the same or more features for the same price. Here is Mizuno Wave Sayonara in comparison to two other key competitors:


Mizuno Men's Wave Sayonara 4 Running Shoe
  • Parallel Wave Technology for a responsive neutral ride
  • U4ic Midsole for a soft yet responsive ride
  • Classic 3D Mizuno Fit

The Mizuno Wave Sayonara series has been a trusted offering from the Mizuno world. Let’s see if the fourth variant stands its ground:

Price

The Mizuno Wave Sayonara 4 is available for $ on Amazon, an average price to pay for a good neutral trainer.

Ease of Use

Lightweight, easy to use with great flexibility and the right amount of cushioning for long runs. The u4ic material in the midsole is soft and durable. Some users, however, complained of the shoe’s mesh upper allowing too much water during the rains, making the shoe bulky and tedious to run in.

Build Quality

The Mizuno Wave Sayonara 4 has a breathable mesh upper, a soft and durable midsole and firm and flexible outsole made of blown rubber. At 8.60 oz on an average, the shoe is truly lightweight. Some users, however, complain of the new forefront not offering enough room for the toe box.


The Nike world has been offering formidable lines in sports shoes, gear and apparel for many decades. In direct competition with the Mizuno Wave Sayonara 4 is the Nike Air Zoom series’ Pegasus 33. Let’s see how it fares:

Price

The Nike Air Zoom Pegasus 33 is available at all Nike stores and on Amazon for $, though the lowest price keeps fluctuating depending on promotion deals and availability.

Ease of Use

The Nike Air Zoom Pegasus 33 is a lightweight sneaker that offers a smooth ride for high mileage daily training. Though the shoe seems to have gained a little weight compared to its previous variant, the enhanced forefoot for more toe room, increased breathability and more than a dozen colour options make up for the increased weight.

Build Quality

The Air Zoom Pegasus 33 has a snug, comfortable fit from heel to toe. The hexagonal lugs in the sole provide increased traction and grip. The heel and midfoot is protected by a strong carbon rubber whereas the forefoot uses a blown rubber. The Flymesh upper offers enhanced breathability and a sock-like fit.


Brooks Launch 3 Anthracite/ElectricBrooksBlue Mens Size 12
  • BioMoGo DNA midsole provides custom comfort
  • Heel Segmented Crash Pad for soft landings and smooth transitions
  • Air mesh upper keeps the air moving so your feet stay cooler

The Brooks Launch 3 is a neutral running shoe available in the market in the same price range as the Mizuno Wave Sayonara 4. Let’s see if the Brooks shoe has something more to offer.

Price

The Brooks Launch 3 is available for $ on Amazon, though price keeps fluctuating depending on promotional deals.

Ease of Use

The Brooks Launch 3 is a highly-cushioned, highly breathable neutral running shoe, meant for track and road running. Some users, however, have complained of the cushion being excessive for a track surface. The shoe otherwise is responsive and is good value for money.

Build Quality

The outsole uses HPR Plus technology which increases traction on the road. The entire sole unit uses only high abrasion-resistant rubber, making the shoe strong and durable. The midsole uses the BioMoGo DNA technology to provide cushioning. The 3D Fit Print used in the upper provides flexibility as well as durability.

Pros and Cons

The shoe’s mesh upper makes it highly breathable and provides the foot with ventilation, even through long distances.The range is exciting for its vibrant options of colours, from subdued to flamboyant.

The lightweight of the shoe makes it quick to respond to the wearer. While it’s very fast it also maintains a firm base to provide support during longer runs.

While the mesh upper allows breathability it also lets in too much water during rains or if running on a watery surface, adding weight and making the shoe uncomfortable. The asymmetrical lugs on the outsole enhances grip but leaves room for improvement.

Pros

  • Highly breathable: 
  • Variety of colours: 
  • Very lightweight, fast and responsive:

Cons

  • Water retention:
  • Grip:

Final Verdict

Finally, the Mizuno Wave Sayonara 4 is great for neutral running, especially longer distances as it stays durable and provides ample cushioning and a firm base. It’s lightweight quality also enhances speed while midsole remains responsive throughfout. There are issues with the grip and when running in the rain, but its price, durability and speed makes it a great investment nevertheless. We give it 4/5 stars.

Mizuno Wave Kazan Review: A Running Gear You Can Trust

mizuno wave kazan

Mizuno Wave Kazan | Running Gear Compared

What footwear you choose to wear can have a lasting effect on your health. Moreover, the shoes you wear while running are more important as you are more prone to injuries through these activities.

To find a pair of shoes that are not only comfortable and safe but also have additional features to make your running experience effortless, are hard to find.

It is a well-known fact that Mizuno makes trustworthy shoes and running shoes need to be trusted!

Here we look at the Mizuno Wave Kazan to see if it has all the many attributes that a running shoe should have.

Overview Of Mizuno Wave Kazan

To see what the Mizuno Wave Kazan is really like and whether or not it is going to suit you, it is essential to look at its main features.

Here are the main points regarding the shoe and what it has to offer.

Product Specifications

Size

The Mizuno Wave Kazan is a regular running shoe and is not necessarily suitable for people with wider feet as it does not have a fit for a larger width size.

Weight

The Mizuno Wave Kazan is neither too light nor too heavy which means it sits squarely in the middle of the pack as far as weight goes. It weighs 9.5 ounces for men and 8 ounces for women.

Terrain

This shoe has been specifically designed to withstand running on a trail. This means that it has the ability to maintain a strong grip on all kinds of surfaces including on loose trails.

Flexibility

The Mizuno Wave Kazan is particularly well-suited to increasing flexibility. This is because the outsole of the shoe is fitted with X-shaped grooves which not only increase flexibility but also allow the different parts of the shoe to move of their own accord. Moreover, the midsole has a Wave system that also gives the shoe more spring.

Pricing and Availability

The Mizuno Wave Kazan is priced at $.

Even though this can be perceived as being a little expensive, it is valuable in the features and technology that it offers.

How Does It Compare?

Here we compare the Mizuno Wave Horizon to the Adidas Pure Boost All-Terrain and the Vivobarefoot Primus Trail Swimrun to see if the Mizuno Wave Horizon stands out against other shoes that are within the same price range.


Mizuno Men's Wave Kazan Trail Running Shoe,Gunmetal/Tangerine Tango14...
  • Trail runner featuring patterned upper and graphic toe guard overlay
  • Heel-cradling Concave Wave design
  • Midfoot X groove for independent heel and forefoot movement

Price

As you now know, the Mizuno Wave Horizon costs $, which makes it somewhat expensive.

Ease of Use

The Mizuno Wave Horizon has a semi-curved shape which is perfect for the shape of your foot thereby making it a comfortable fitting shoe. Moreover, its breathability makes it a particularly airy and comfy shoe!

Build Quality

Like most Mizuno shoes, the Mizuno Wave Horizon is ahead of the game when it comes to durability. It will definitely stand the test of time!