Resolve to Run Happy In The New Year!

The New Year always brings with it a cultural tradition of new possibilities. We see it as a chance for renewal or resolve and often we make some half-hearted resolution and it evaporates after a week or two. The intention to change is driven from within, and we use the season of new beginnings as an opportunity to establish new goals.

The difference between good intentions and failed intentions comes down to the fact that self change is one of the most difficult things we can do. Change isn't likely to last unless resolutions are made with a fortified plan. We have to detail exactly how we are going to achieve things. We have to make our intentions manageable by detailing the specific steps that will carry us to our goal, whether it's to lose weight or run a 5K or a marathon.

First, we have to choose personal resolutions that have meaning for us. Then you have to focus on making the change manageable. You have to get specific about exactly what you are going to do, where you are going to do it, and at what time. As runners and walkers always point out, the biggest thing about starting is just to get outside or on the treadmill.

Making change manageable means that you have to structure your environment to facilitate your goal. So set up your environment to get you out the door to run or walk first thing in the morning or whatever time is best for your schedule. For example, lay out your running clothes and shoes beside your bed the night before. Why? Because they become your cue to go downstairs and get your keister out the door.

Additionally, build in a little leeway in your new resolve to get fit, because you should expect to fail at times. What you really have to guard against is what is formally known as the "what-the-hell" effect.

Say your goal is to run or walk three or four days a week, but you miss your scheduled day because of a snow storm. It's easy to just say "what the hell" it's just one day….but get out the next day and adjust.

If you don't get out, then you begin to discount the goal; you think something along the lines of "well, running or walking wasn't really that important to me and I'm not going to make it anyhow." So you abandon the goal. Instead, expect to "mess up" from time to time and get right back on track.

Resolutions and renewal are always part of a new year. Here's wishing you the best in meeting your goals in 2009! Finally...have a Run Happy and healthy New Year!

"Screw" Winter - Try Screw Shoes For Traction!

Do you run on packed snow and ice? Are you tired of slipping and falling? Matt Carpenter, from Sky Runner, wrote and graphically shows how the "Screw Shoe" is one solution to the problem! By inserting some screws into the bottom of your shoes you will be able to run in the worst conditions. The process is quick, easy and costs next to nothing. Let's look at how easy it is to make your own Screw Shoes.

Selecting Screws
Sheet metal screws are awesome because the head on them has a lip that really grips well on ice. This is important because the screws are inserted from the outside into the bottom of the shoe and it is the head of the screw that provides the traction not the point! 1/2" long screws work fine in most shoes because they do not go through the shoe yet they are long enough that they don't come out too easily. 3/8" screws might be a little safer in the fronts of some shoes. If you have a very thin shoe, or you are just paranoid about how thin the front of your shoe looks, then you can use 1/4" long screws. Be sure to buy a lot of them however because they come out rather easily.

Tools
A cordless drill with a magnetic tip and a 1/4" socket can do a shoe in less than a minute and makes the project almost fun! A neat trick here is that most magnetic tips are 1/4" so you won't even need to track down the 1/4" socket. Since most shoe screwing is done in the winter a cordless drill could be the perfect x-mas gift for that special crazy runner!

However you go about it, do not over tighten the screws! Stop screwing when the head of the screw touches the rubber so it will stay in longer. Pre-drilling a small pilot hole for the screw will help it stay in longer.

Screw Placement
Usually, anything goes unless you have "air" or "gel" shoes in which case you will need to be more selective when placing the screws. Placing the 3-4 screws around the perimieter of the outsole with two in the center and 4 in the heel area for a total of 12, usually does the trick. However, everyone can be different in the amount they feel secure in.

Note the screws in the heel are more important than the ones in the front because you can fall on your butt when coming down a hill.

Conclusion
That is all there is to the Screw Shoe! Runners use them mostly on warmer days when the snow melts and then the water turns to ice during the colder nights. This seems to happen a lot on trails that get a lot of use like the Back Cove Trail on Baxter Blvd. Others use them all winter long on ice covered roads.

Oh, speaking of roads, Screw Shoes work just fine on, and the clicking can be very rythmatic. Yes, it does wear the screw heads out a little faster but again, the screws are quite inexpensive.

Once winter is over you will not need to buy new shoes because you can just remove the screws. Unless of course you put a bunch of miles on your Screw Shoes$they wear out just like all running shoes!

So "Screw" Winter and remember….Run Happy!

New Running Shoes That Rock In 2009

With 2009 just around the corner, it's time for running shoes to turnover and new introductions to take their place. I often get the opportunity to wear test or receive early release on new models. Here is my take on what 2009 is going to bring.

Asics - 2140, now available at MRC, is a great update. The classic blend shoe hasn't changed much, but the ride definitely improves in two area's; stability and heel fit. The Space Trussic System has made the medial ridges slightly firmer to provide a more stable transition from heel to toe. The heel fit is also modified to provide a snugger fit. Early reviews have been excellent.

Saucony Triumph 6 - Saucony lost their loyal Triumph 4 customer by making the Triumph 5 a much more responsive ride. The Triumph 6 is somewhere in the middle and provides a softer ride, so let's call it Triumph 4 1/2.

New Balance 1063 - All I can say is "WOW"... In my opinion, New Balance is going to be the biggest upgrade of all Running Brands in 2009. The new 1063 is a HUGE upgrade over the 1062. Not as bulky, sleeker and lighter. Has the feel of a Nimbus, but without the weight. A slightly modified last, lighter midsole and improved insole are all reasons this shoe is going to rock!

New Balance 769 - Up to now, the Asics 2100 series has been the benchmark of blend shoes.... New Balance has hit the nail on the head with this update. New Last, softer ride and balanced combination of cushioning and stability will make this shoe a strong competitor in the "Blend" category, with the Mizuno Inspire, Brooks Infiniti, Structure Triax and Saucony Guide....

Mizuno Wave Rider 12 and Inspire 5 hit December 5. Both are still great values with the biggest update being a slightly fuller fit. The responsive Rider is still the best value "road feel" shoe on the market and the Inspire will compete head on with the 2140, 769. The slightly broader fit will broaden the audience for these two models.

Nike Structure Triax 12 - Just a cosmetic change, but why fix something that isn't broke? Nike Triax 11 has developed into a great alternative to the 2140.

Nike - Equalon. Not even the same shoe. The same last and great fit as the Structure, but in the upper moderate stability category. This shoe has gotten lost because it couldn't make up it's mind whether it wanted to be a control or stability shoe.... it will compete nicely with the Asics Kayano and Mizuno Nirvana.

Brooks Adrenaline 9 - Still the same 3 density posting system, moderate stability shoe.... great, they haven't changed it....

We could keep on going, but 2009 is still young.... Have a question regarding any footwear or what is happening to your favorite shoe for 2009? Just, let me know and, as always, I'll give my two cents.

Remember....Run Happy!