Within the last few weeks, I would bet my last that someone has asked you, 鈥淒o you watch Severance?鈥� And if you said no or blinked back in confusion, I鈥檓 sure I鈥檓 not the first one to tell you that it鈥檚 incredible.

For the un-aquainted, , which first aired in 2022, is set in a futuristic era where a company called Lumon Industries has developed the biotechnology that allows its employees to 鈥榮ever鈥� their brains into two personalities: your working self and your personal self. Severed people undergo a medical procedure that implants a device in their brain, which causes employees to forget everything about the outside world once they step foot into their work building. Likewise, once they leave, all the memories of what happened during the workday or gone. So in theory, there are 鈥渢wo鈥� versions of yourself, one who works, and one who doesn鈥檛.

After years of anticipation, season two episode one premiered on January 17. And in truth, it鈥檚 all I鈥檝e been thinking about lately.

The brilliance of the show is that it touches on themes of work-life balance, workplace culture, political expression, and the meaning of memory and community. It makes you think about what life would be like if you had the option to be severed. You鈥檇 never have to feel the stress or exhaustion of work ever again, and focus solely on your personal life. On the other hand, you technically create this whole other 鈥測ou鈥� that knows nothing about yourself or the outside world鈥攋ust the four walls of your cubicle. As I watch season two as a new episode is released week by week, I start to wonder how being severed would apply to other areas of my life鈥攍ike running.

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Would You Sever Your Running Self?

What if, as soon as I slipped on my running shoes, my severed self stepped in and took on all the grunt work? Say one day I鈥檓 not looking forward to a tough workout in the cold. If I had a severed running side, I wouldn鈥檛 have to feel the bitter chill, climb tortuous hill repeats, or endure huffing through race pace miles. I鈥檇 step outside in my shoes, and in the blink of an eye, be done and back inside for a post-run snack. I鈥檇 reap the rewards of building my endurance and athleticism for fun races and routes without needing to suffer through the not-so-fun parts of a training block.

The fictional scenario sounds tempting. 鈥淏ut running is supposed to be fun!鈥� You might say. 鈥淚f you don鈥檛 love it, don鈥檛 do it!鈥� Yeah, yeah, yeah. I agree. But if you鈥檝e ever trained for a race, you know there are days when you wish you鈥檇 picked an easier hobby. Here are some instances in which I wish I was severed:

1. When my alarm goes off at 5 A.M. for my early run and I鈥檓 snuggled in bed, sleeping on the cool side of the pillow.
2. When I鈥檓 running through pouring-down rain so heavy I鈥檓 open-mouth breathing like a carp.
3. When I have to run up a hill that forces me into near slow-motion pace.
4. When I run out of water during a blistering hot run.
5. When the run is so sticky and muggy that I have to peel off the gnats that got stuck to my face one by one.

Turns out the reason why people endure tough, less-than-enjoyable things can be explained by the a theory conceptualized by psychologist Michael Inzlicht from the University of Toronto. The paradox suggests that effort can be both costly and valuable, that, although our genetic makeup pushes us to choose survival above all else (which often does not require climbing high mountains or running long distances), humans have evolved to sometimes choose difficulty over ease.

I asked Inzlicht what the repercussions would be of severing yourself for say, marathon training.

鈥淲hile it might seem appealing to skip the grueling training and just enjoy being race-ready, our research suggests this would likely diminish the overall experience,鈥� Inzlicht says. 鈥淲e鈥檝e found that effort, despite being aversive in the moment, serves as a crucial source of meaning and satisfaction.鈥�

He says that behavioral studies show that people value achievements more when they require significant effort. That rush of emotion you get after a race might not feel as powerful if you didn鈥檛 spend months of a training block working for it.

鈥淏y removing the experience of effort, we might be removing what makes achievements feel truly significant,鈥� Inzlicht says. 鈥淭he struggle itself becomes part of the story and identity. 鈥�

It reminds me of the famous , a study conducted by a psychologist named Walter Mischel in 1970. Mischel would place a marshmallow in front of a child (of preschool age) and tell them that if they waited to eat it, they would be rewarded with a second marshmallow later. The results found that more children were willing to wait longer (the more difficult option) in order to reap the higher reward. Similarly, runners are willing to experience the lows of training because the feeling of crossing the finish line is so powerful.

The study also found that the children who resisted the marshmallow were more likely to be patient in the future and better prepared for 鈥渄ifficult鈥� aspects of life. The same could be said for enduring those tough parts of running. shows that runners, (especially ultramarathoners) have higher levels of self-efficacy compared to those who don鈥檛 run, which significantly impacts motivation, commitment, and self-control. also report that, because these kinds of runners have strong mental fortitude, they have more efficient emotion regulation strategies, stress-coping mechanisms, and experience less anxiety.

To me, the most glaring part of this research is that most of the time, runners aren鈥檛 born with this extra mental fortitude, but it鈥檚 developed through the constant repeated action of enduring hard things like waking up at the crack of dawn, running through the sleet and snow, and tackling scary steep hills.

So if I severed myself, I might not have the same mental toughness that I have today. The same mindset that has helped me tackle problems outside of running, helped me navigate the daily stressors of life, and grow confident enough to seek bigger goals and challenges. In fact, counterintuitively, not suffering through those days when I hate running may ultimately make me love running less.

Of course, the whole scenario is fictional, and so coming to this conclusion might seem sort of inconsequential. But this thought exercise reminds me that it鈥檚 important to understand why we invest so much time and energy into this silly hobby of ours. It helps us appreciate running even on those crappy days, and it鈥檚 what gets us through the inevitable lows that come during that race that we train for all year.

Plus, who knows how far biotechnology advancements will go? Maybe severing will one day be a real option. At least now, I鈥檝e made my decision far in advance.

RELATED: Versatile Running Gear You Can Wear All Day, Anywhere

The post 鈥楽everance鈥� Made Me Reconsider My Commitment to Running appeared first on 国产吃瓜黑料 Online.

It鈥檚 only 10 A.M., and Aaron Olbur is already breaking a sweat. Partly to blame is the San Diego sun, which even in December shines hot and hard on the asphalt parking lot. The other reason is Olbur鈥檚 hustle. With the help of his team of four, the 39-year-old hauls out big metal rolling racks containing 700 boxes of running shoes from a large sprinter van. He sets up the trademark 鈥攁 metal platform you stand on to get a 3D digital model of your foot. He has boxes of orthotics and something like an oven to heat them up so they can be shaped to your foot鈥攔ight there on the spot.

搁贰尝础罢贰顿:听

Olbur assembles the mobile running store in a parking lot outside a medical office building, aiming to help the doctors, nurses, and patients there get fitted for comfortable and supportive shoes. He鈥檚 not a one-man mission but rather represents the second-largest running retailer in the U.S., with 40 stores in 12 states across the country鈥攊ncluding a warehouse-sized store adjacent to its headquarters in San Diego.

鈥淪o what we鈥檙e really doing is we鈥檙e taking a Road Runner Sports and bringing it into your company,鈥� he says.

People are always happy to see Olbur and his team, who call themselves Shoe Force. He estimates they bring the mobile running store to about 200 businesses a year.

鈥淚t鈥檚 not just runners,鈥� he says. 鈥淚t鈥檚 anyone who needs comfortable shoes or an insert鈥攚hich is almost all of us do because that鈥檚 just the nature of the world.鈥�

Olbur understands this personally. He鈥檚 up and moving constantly thanks to his job and his dedication to running. But more than spreading the , Olbur is devoted to helping people find relief for their feet.

鈥淚f I don鈥檛 go for a run, you can tell鈥�

Olbur started running 20 years ago, discovering it helped his ADHD and mental health in college.

鈥淩unning has always been that thing to bring my brain back,鈥� he says. 鈥淔or physical fitness, I don鈥檛 know if it鈥檚 doing anything for me anymore because it鈥檚 just so repetitive. But for my brain, it鈥檚 like, if I don鈥檛 go for a run, you can tell.鈥�

He began as so many runners do鈥攕howing up to a 5-kilometer race in gym shorts carrying two Red Bulls.

鈥淚 didn鈥檛 know what it was. I just didn鈥檛 even know how far it was. Back in the day, I didn鈥檛 have a watch or anything. I had no idea,鈥� he says. 鈥淚 ran this race, and everybody was dressed up as Elvis. It was actually awesome.鈥�

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He was hooked and quickly ramped up to half marathons and fulls. At the same time, he decided to move from Chicago to San Diego based on random advice from a friend.

鈥淚 just drove across the country with a bag and a box of Cheerios,鈥� he says.

He got a job as a seasonal part-time call center employee at Road Runner, taking shoe orders over the phone.

鈥淚 did that for literally three weeks. And I鈥檓 like, 鈥極h my God, I can鈥檛 do this,鈥欌€� he says.

So he made a change but stayed in running. He鈥檚 naturally a performer, and he would put on adventure runs at Road Runner stores.

鈥淭here was a big stage that I would stand on,鈥� he says. 鈥淲e had a mobile van that we used, but we didn鈥檛 sell anything out of it. We would only go to places and set up this whole big trailer and just give coupons out.鈥�

Then, a job opened up that allowed Olbur to travel all over Southern California and Arizona doing shoe fittings, and he found his calling. Fast-forward to now, and they鈥檝e built it into a mobile running store and shoe-finding experience. Olbur arranges with management at different businesses in the San Diego area to offer the fit-finding service to employees. Some companies cover the cost of a new pair of shoes or insoles, others provide employees with a discount, and some simply offer the service for convenience.

Fit Finding In Action

Back in the parking lot outside the medical office building, Olbur and his team are finding more clients happy to have their feet fitted. No pair of feet are exactly alike, and almost everyone has some kind of issue鈥攈igh arches, flat feet, pronation, plantar fasciitis, hammer toe, corns, calluses. Team member Kim Carter walks shoe seekers through the process.

First, the client steps on a machine called the Fit Finder. It鈥檚 a foot scanner that creates a three-dimensional scan of their feet. Road Runner says it captures six foot measurements: foot size, length, width, arch height, instep, and heel width. It also maps the person鈥檚 balance and pressure points.

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Next, Carter looks at the results on her computer. They show the customer鈥檚 size, along with detailed information about their feet, and suggest shoes that would work best.

鈥淚t鈥檚 like a mobile book fair, but with the technology to see exactly what kind of book you need to read,鈥� Olbur says.

Carter uses the results to create custom orthotic insoles. Using a readout from the scan, she puts insoles into a small oven right there in the parking lot, which molds the insoles to their feet.

She grabs running shoes from the mobile racks that would work, slips the insoles in, and helps customers lace up and try out the shoes.

Olbur oversees and jumps in whenever a team member needs assistance. He says the reception is always positive from people who spend a lot of time on their feet. 鈥淚 mean, they鈥檙e literally like, 鈥極h, my God, thank you. I鈥檓 on my feet 12 hours a day,鈥欌€� he says. 鈥淭he response that we get is, 鈥榃hen are you coming back? When can you come back next week?鈥欌€�

Shoes That Come to You鈥攁 Mobile Running Store

Fitting shoes to feet is nothing new鈥攏or are traveling running shoe clinics. , a five-store running retail operation in Chicago鈥檚 western suburbs, has a Shoemobile that hit the road in 1969 and still travels the greater Chicago area bringing shoe fittings to high school runners and road race participants. Companies like Fleet Feet and New Balance have also dabbled in mobile clinics. And then of course Phil Knight sold the original Nike trainers out of the trunk of his car.

Stu Slomberg, the chief retail officer for Road Runner, says the company is investing in these traveling fit clinics to address challenges in the modern sales environment. People tend to settle into a shoe brand and model and then buy the same type over and over again online. But meet them where they are鈥搇iterally, at work鈥揳nd you may convince them to shake things up and try something new, he says.

鈥淭he two most important things in life are a good mattress and a good fitting pair of shoes,鈥� he says. 鈥淵ou are on your feet a lot and you spend, hopefully, seven to eight hours sleeping. Those are the most important things.鈥�

But the real key to the success of the mobile running store? Slomberg says that鈥檚 Olbur. 鈥淎aron has exactly the right energy and style for this鈥攈is enthusiasm is infectious and he knows the process so well. His history with the company really shows.鈥�

Good Shoes, Good Life

Olbur says that getting non-runners into good shoes could motivate them to start their fitness journey, and while getting people into quality shoes is his main focus, he would love for others to find the peace he has through movement.

鈥淧roviding them with their first step of getting something comfortable underneath their feet might get them out the door to go through with that 5K walk or a 2-mile walk or walk their dog or walk with their kids or become a healthier human being,鈥� he says. 鈥淪o we鈥檙e just navigating that and providing that for people.鈥�

On that warm sunny morning in San Diego, it is clear Olbur has found his calling. He鈥檚 on his feet a lot, too, and was wearing running shoes with his khakis and Road Runner polo. He鈥檚 expanded his passion for running into a career of meeting people where they are and getting them into comfortable shoes.

鈥淚 found my niche in running shoes where I want to spread that love, I want to spread that to everybody else,鈥� he says. 鈥淚 feel like it makes me feel better, so why not go out and help others feel better? It goes a long way for me.鈥�

搁贰尝础罢贰顿:听

The post A Man, a Van, and 700 Running Shoes appeared first on 国产吃瓜黑料 Online.

If you run, you鈥檙e a runner.

It doesn鈥檛 matter what pace you run or how long you go, but it does matter where you buy your running shoes.

There are a lot of places to buy running shoes nowadays鈥攁t a big sporting goods shop, at a mall chain store, at an online retailer, at a discount website or at a running specialty store. The best way to buy your next pair of running shoes is to walk into your local running specialty shop and spend a half hour trying on shoes with a knowledgeable shoe-fitter who knows how different shoes fit, feel and ride and what models might be best for the size and shape of your feet and the idiosyncrasies of your running gait.

Not only will you be amazed at how the different shoes feel on your feet, but you鈥檙e bound to feel energized about your own running. It doesn鈥檛 matter if you鈥檙e a young, fast runner, someone who鈥檚 been jogging forever, a middle-aged back-of-the-packer or a complete newbie to this thing we all love to do almost every day.

That includes Gina Kutz, a Fitchburg, Wisconsin, resident, who decided to go all-in during the peak of the COVID-19 pandemic in the spring of 2020 because she needed to exercise at a time when gyms were closed.

She admits she didn鈥檛 know anything about running shoes when she walked into and was fitted for her first pair of running shoes by store owner Jessica Anderson. Kutz learned why some runners need more support and stability from their shoes, why it鈥檚 best to have a different pair of shoes to run trails or speedier workouts and that most shoes have a lifespan of 300 to 400 miles.

鈥淎t that point, I wasn鈥檛 a runner, so I needed all the help I could get,鈥� Kutz recalls. 鈥淚 was intimidated going into the store the first time, but Jessica made me feel welcome and calm. She not only helped me find my first real pair of running shoes, but helped me start my journey as a runner.鈥�

Kutz has since run a marathon, two half marathons and more than a dozen 5Ks. She鈥檚 been back to her local running shop to buy more shoes, sports bras, running apparel and accessories. The more she visited, the more she realized it was less about the gear and more about the vibe.

鈥淚t鈥檚 one of those places you walk into and you鈥檙e immediately inspired,鈥� Kutz says. 鈥淚t鈥檚 not about buying stuff, but you just feel good about being around active runners and people who are there to help you with whatever you need.鈥�

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America鈥檚 Best Running Stores

Every year, by a running industry organization that puts on The Running Event trade show in Austin, Texas. The winning stores are honored at an industry celebration, when the Running Store of the Year is announced.

鈥淥ur team evaluated hundreds of store submissions and had the pleasure of learning about the races, clubs, charitable efforts, employees, and overall culture that make each run specialty shop a true force for good,鈥� said Christina Henderson, executive director of The Running Event. 鈥淭he industry is comprised of extremely passionate and dedicated retailers, and our team knows there are many incredible stores not represented on the list. These winning stores have proven commitment to their customers, employees, community, and growth of the sport that brings us together: running.鈥�

The roughly 900 running specialty shops around the U.S. Those kinds of shops, many independently owned, have been the lifeblood of both the sport and recreational side of running for more than 40 years, providing a sense of community and spreading their knowledge and passion to all levels of runners. Yes, many have had a runner-geek quirkiness to them, but the expert shoe-fitters are there to help every runner find their next pair of running shoes.

You can buy bread, milk, vegetables and ground beef at a chain superstore and your local gas station, but you鈥檙e probably better off going to a bakery, a butcher shop or traditional grocery store for those items. If you鈥檙e looking for quality and service, you get what you pay for, and the expert shoe-fitting and customer service (not to mention the running smarts, inspiration and encouragement) you鈥檒l get at a running specialty store far outweigh the benefits of buying shoes at a discount and getting them shipped free to your doorstep two days later.

鈥淚f you don鈥檛 have a good fit, you don鈥檛 have anything,鈥� said Kris Hartner, , which has won the Running Store of the Year honors twice. 鈥淚t鈥檚 an individual process because every shoe brand and model will fit slightly differently. The best way to find out what works is to try on several models.鈥�

In addition to knowledgeable and personal shoe-fitting service, most running stores offer some type of running gait analysis, a great range of models than most online sites, mall shops or big box stores, plus apparel and accessories and loads of inspiration, too.

Big Things Come in Small Stores

Small, independent running shops have always been the heart and soul of running. They鈥檙e all about community; not only do they support and encourage local runners, but they also assist local schools, races and training programs. Plus, most can point you to local medical professional who can properly diagnose any running-related aches and pains you might have quickly and effectively.

Those are all of the things that Josh and Kara Levinson focused on as they developed the collection of and made it one of the running industry鈥檚 biggest success stories of the past two decades. They opened their first community-based shop in Timonium north of Baltimore in 2002 and saw it thrive based on good customer service and a friendly local vibe.

They replicated that experience and opened new shops around the state with great success, earning national recognition as. When the Covid-19 pandemic hit, they adapted with improved online sales that allowed them to impart their shoe-fitting expertise, local knowledge and top-level customer service, not to mention free home delivery.

As the pandemic waned, the noticeable increase in recreational running was apparent and the store thrived 鈥� a testament to the community connections the stores and its staff had worked so hard to build for years, but also because of how much effort they gave to their local community when adversity struck.

鈥淭here was a huge uptick in business,鈥� Levinson said. 鈥淚t was partly that we were offering more to our customers, but I think people really doubled down on local. Nobody wants to see a lot of local businesses go away, but it鈥檚 not easy to survive. Local stores aren鈥檛 just going to stay around. They need to be supported. I am proud of our employees and that we have persevered.鈥�

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Here are all the nominees for the 2024 Best Running Stores in the U.S. as honored by The Running Event running industry trade show, including the winner

Alaska

Arizona

Arkansas

California

Colorado

Connecticut

Florida

Georgia

Illinois

Indiana

Kansas

Kentucky

Maryland

Massachusetts

Michigan

Minnesota

Missouri

Montana

New Jersey

New York

North Carolina

Ohio

Oklahoma

Oregon

Pennsylvania

South Carolina

South Dakota

Tennessee

Texas

Virginia

Utah

Wisconsin

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Leo Neugebauer had a grueling schedule at the Paris Olympic Games. As a decathlete, the German multisport athlete , who was a three-time NCAA champion for the University of Texas, competed in the 100-meter dash, long jump, shot put, high jump, 400 meters, 110-meter hurdles, discus throw, pole vault, javelin throw, and 1500 meters over the course of just two days.

But as a Nike athlete, Neugebauer also had a leg up on the competition.

Just a five-minute drive from Stade de France you鈥檒l find the Nike Athlete House. Walk in, past two towering orange statues of Lebron James and Shelly-Ann Fraser-Pryce, and guests are instantly transported into a luxurious, two-floor oasis, complete with swoosh-laden rugs and plush furniture, bright lighting and calm tones reminiscent of your favorite spa, and everything an athlete could need to look and perform their best.

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At least that鈥檚 the goal, says Tanya Hvizdak, Vice President of Global Women鈥檚 Sports Marketing at Nike. Complete with everything from specialty stations for barber, nail, makeup, and tooth gem appointments, to physical therapy and recovery services, plus spaces to unwind with family, and even a nursery鈥攖he hospitality locale is on a whole new level from any other Olympic activation the brand has done before.

鈥淲hat we provide has certainly evolved from this mode of sponsorship to partnership,鈥� Hvizdak says, noting that some athletes stop by the house more than once a day. 鈥淲e鈥檙e listening to the voice of the athlete around what their expectations are and what their needs are.鈥�

鈥淚t鈥檚 kind of a sanctuary,鈥� adds Tobie Hatfield, Senior Director of Athlete Innovation at Nike. 鈥淲e want this to be the place where athletes come to get ready for their competition.鈥�

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Just Doing It

Nike鈥檚 not the only brand to go to great lengths to make their athletes comfortable. Varying in size and offerings, other major players including Puma, Asics, On, New Balance, and Oakley have full-service locations dedicated to their athletes, plus their entourages. Where Nike comes out on top, though, is their proximity to the competition.

Set in the Parisian suburb of Saint-Denis, about a mile and a half north of city limits and five miles north of the Louvre, Stade de France sits quite a ways away from much of the Olympic action at the heart of the city. The Athlete Village is relatively close by, but still a 15- to 20-minute bus ride鈥攁ssuming bus drivers don鈥檛 take any wrong turns, as athletes stand for up to an hour on cramped buses during the Games.

Relaxing pre-race and recovering immediately after are critical to success on the world stage, something Nike officials readily understand.

鈥淭he planning of this space began over three years ago when we were looking at the city, having an understanding of where things like the Athlete Village and track and field were going to be taking place,鈥� says Hvizdak. 鈥淭he number one priority for us was being in a location that was going to be in close proximity to the athletes.鈥�

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The Royal Treatment

While I wasn鈥檛 able to time my trip to the house so that I could sit in the Nike x Hyperice boots and vests next to medalists like Jordan Chiles, Sha鈥機arri Richardson, or Fred Kerley鈥攁ll whom shared their trips to the space on social media鈥攊t鈥檚 certainly getting a lot of foot traffic.

The space also offers catering for breakfast and lunch. With reports that the food and conditions in the Athlete Village leave something to be desired, Nike鈥檚 culinary staff took it upon themselves to ensure that they had the food game on lock, including tantalizing yet nutritious options like (on the day I visited) grilled salmon and pepper tartlets, vegetable pie, beef moelleux, and noodle salad.

鈥淪omething that was requested shortly after we opened was to-go boxes of food,鈥� says Hvizdak, who adds that the meals are definitely a highlight for the folks who come through. 鈥淪o, we鈥檙e now offering takeaway options. Plus, we even changed the hours to stay open later per the athletes鈥� request.鈥�

And of course鈥攊n the true extravagant nature of the space, what鈥檚 a good time without a parting gift? Athletes have the option of shopping through the Jacquemus x Nike collection, other new offerings, and to design a hoodie using a new proprietary AI tool on digital tablets鈥攕et to potentially launch in-store at a later date.

Neugebauer walked into the Nike House before his competition just to sniff it out. But he was sold after snagging some of the recovery tools to use during his downtime before his daunting 10-event competition.

鈥淚 took the Hyperice boots to my hotel room and used them before, during, and after my decathlon,鈥� he says. 鈥淭he second time I went through the house, I got to do all the fun stuff like customize my own Nike hoodie, it was amazing. And when I heard they had a barber, I was like oh my god, I got a fresh cut., I looked good. I think that鈥檚 important. I looked good, and I did good.鈥�

The royal treatment apparently paid off. On August 3, Neugebauer earned the silver medal.

 

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The post This Off-the-Court Oasis Gives These Olympic Athletes an Edge appeared first on 国产吃瓜黑料 Online.

Many of us get into trail running because of its non-linear, anti-cookie cutter method of training. Sometimes it鈥檚 less about miles and times and more about focusing on where your feet鈥攐r hands if you鈥檙e scrabbling鈥攁re going.. However, that can also be the most frustrating aspect to accept, especially as we strive to improve. Unlike road running, where distances and times are easily measurable, trail running often lacks the same level of precision. But don鈥檛 worry, you can still聽 assess and benchmark your progress. Here, we鈥檒l explore various methods of how to track trail running progress that don鈥檛 require pinning on a race bib.

1. Lean into Repetition on Looped Routes

One of the simplest ways to measure progress, both in trail and road running, is by repeating routes regularly. Choose a trail that offers a mix of terrains, elevations, and technical challenges. By running the same loop consistently, you can monitor improvements in your pacing, endurance, and overall comfort level with the terrain. Take note of how you navigate tricky sections more confidently and efficiently over time.

Dana Katz, coach at , often prescribes what she calls a 鈥渕oney loop.鈥�

鈥淢y athletes get to choose this for themselves,鈥� Katz says. 鈥淭his could be a Strava segment or local favorite and typically takes them聽 one hour roughly, or five to eight miles. We revisit this every few weeks. It鈥檚 a great way for us to assess progress over time.鈥�

Crafting a loop or two that you can use to benchmark your progress on a moderate-to-hard effort day can be a handy way to see how you鈥檝e progressed over time. While Katz says you don鈥檛 need to be all-out to track results, her athletes get excited to see their heart rate and perceived effort level decline with training..

Similarly, one of my local favorite challenges is called 鈥�,鈥� organized by local running group, Golden Mountain Runners, where runners test themselves on five routes over the course of a single week. While I don鈥檛 suggest doing back-to-back attempts at a fastest time, approaching these routes at different times throughout the year has been a great way to challenge myself in lieu of a tempo effort, and a sound method to see how I鈥檓 faring (if you ever find yourself in Golden, Colorado, I challenge you to the main loop around North Table Mountain).

2. Hone Uphill Fitness with Hill Repeats

Hills are a significant aspect of trail running, demanding strength and stamina. Designate specific hills or ascents on your favorite trail and incorporate them into your training routine. By regularly tackling these inclines, you can measure progress through increased speed, improved form, and enhanced cardiovascular endurance. Improving on hills is a clear indicator that your trail running skills are advancing. You can find a host of hill repeat training sessions from

Hills can be just as uncomplicated as running 400-meter intervals on the track. Simply put, select a hill near your house or on a favorite trail and run it several times fast. Rest, jog, and repeat. Note your time for each one, or run hard for a designated amount of time and note how far you made it up the hill. Hill repeats, money loops, and Strava segments (if you use that platform), can be useful strategies to assess progress within a shorter duration effort.

3. Embrace Effort-Based Running

When switching from roads to trails, one of the hardest aspects to wrap our brains around is the concept of effort versus pace. To help gauge ourselves for the shift, Dee Stasullli, coach at , recommends incorporating practicing effort-based workouts and runs in your training. Craft 鈥減urposeful race plan, which involves switching from pace-based exercise prescription to effort-based,鈥� Stasullli says. 鈥淚 use a lot of the same prescriptors,like 10K effort or percentage of Lactate Threshold. It should feel hard but controlled and can translate to other variable conditions.鈥�

You might start with a Lactate Threshold (LT) assessment, or a 5K to 10K race (or self-marked course) to find that sweet spot. From there, you鈥檒l have a better gauge on what effort level corresponds to each pace and distance.鈥淭he more you can tune into how it feels at each effort level in your training, that can help you tune into the effort level needed for your race,鈥� Stasullli says. While there are many factors that can influence our pace on the trails, effort is a gauge we can tap into regardless of the terrain, vertical gain, or other factors involved in the adventure.

4. Build Endurance with Time on Feet

Trail running is not just about speed; endurance plays a crucial role. As you progress, focus on increasing your 鈥渢ime on feet.鈥� Gradually extend the duration of your trail runs, emphasizing steady pacing and consistent energy levels. This approach helps build endurance, allowing you to cover longer distances comfortably. Similarly, if you鈥檙e transitioning from running a certain number of miles a week on the roads to training on trails, consider how long you鈥檙e training per week by time, not just mileage. Road miles and trail miles are not created equally. Although you may not cover as much ground on the trails within the same timeframe, consider the amount of vertical feet you鈥檙e gaining and your overall effort level.聽 Your body doesn鈥檛 know how far you run, it just knows how much stress it鈥檚 been under.

Heather Hart, coach at , advises that athletes focus on training by time versus mileage 鈥淲hen I meet an athlete going from road to trail, we鈥檙e going to throw out pace suggestions and heart rate training,鈥� she says. 鈥淎sk yourself: Are you getting a little further in an hour run this month versus last month? Overall, gauging how comfortable you feel on the trail and perceived exertion is a great start.鈥�

While this training mindset isn鈥檛 easy to reframe, it can be empowering to ditch the watch or pace gauge to which you鈥檙e accustomed. If you鈥檙e unsure how long a loop on the trails might take you, start with out-and-backs or going up and down a hill, enjoying the negative split as you run down.

5. Get Stronger By Mixing it Up

If you鈥檝e been on trails throughout different regions,or even areas of town, you might realize how different paths can be depending on their location. Benchmark your progress by exploring trails over diverse surfaces. Transition between soft dirt, rocky paths, and hillier routes to challenge different muscle groups and improve overall adaptability. As you become more adept at handling various surfaces, you鈥檒l notice enhanced stability and control during your runs.

For instance, if you want to improve your technical downhill running over loose scree, but you鈥檙e completely new to running over rocks, start with a handful of pebbles or crushed gravel. Focus on one segment of a pebble-filled trail you run often, practicing your technique and getting comfortable with the setup before introducing a new trail with obstacles you haven鈥檛 yet encountered, such as those big, burly rocks or loose scree found on big mountains. You might consider starting with a lesser-grade before moving onto steeper inclines and descents, especially when considering extra elements.

The Non-Linear Path

With unpredictable terrain and scenic routes, trails don鈥檛 always offer the straightforward metrics of road running, especially without races to gauge our improvement. However, by strategically incorporating looped routes, hill repeats, Strava segments, technical trail proficiency, time on feet, and variety in trail surfaces into your training regimen, you can effectively benchmark your progress.

These non-racing methods not only offer tangible ways to assess improvement but also contribute to the holistic and fulfilling experience of trail running. Because, afterall, metaphorically losing yourself on the trail is probably a big reason why you got into the sport in the first place. So, lace up your trail shoes, embrace the adventure, and, if you鈥檙e so inclined, check in with your progress every once in a while.

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When you become a runner, it changes your life. But you may not know how much it improves every aspect. Here鈥檚 the evidence on the amazing benefits running can give you:

Benefit 1. Running adds years to your life and life to your years.

Numerous studies have shown that running increases lifespan. This has led to the oft-repeated observation: 鈥淚f exercise were a pill, it would be the most popular pill in the world.鈥� Worth noting: It would also be the least expensive, with little to no cost.

A of research on running and longevity found that runners have about a 25 to 30 percent lower rate of all-cause mortality on follow-up than non runners. It concluded: 鈥淎ny amount of running, even once a week, is better than no running.鈥�

Another showed that runners gain about three years of extra life. Why? Some of the biological pathways include: greater cardiovascular fitness, better body composition (less fat), lower cholesterol, excellent glucose and insulin control, stronger bones, better hormone regulation, and positive neurological functioning.

Few of us, however, simply want to live longer. Rather, we hope for a long, productive, healthy, active life. That鈥檚 where running and high-fitness shine. Since 鈥渟eniors鈥� consume a high percent of the public-health budget with their late-life illnesses, much research is targeted at what can be done to keep them healthy. Exercise nearly always wins this race.

For example, recent at Ball State University found that a group of 75-year-old lifetime runners and bicyclists (who had been exercising for 50 years) had biological profiles closer to 25-year-old graduate students than to their non-exercising 75-year-old peers.

In another famous study, compared local runners in their mid-50s with non-exercising Stanford community members who had the same top-notch medical care. Twenty-one years later, the death rate was more than 50 percent lower among the runners. More unexpectedly, the runners were reaching certain 鈥渄isability scores鈥� 11 to 16 years later than the non-runners. In other words, they were staying younger for longer. And the older the subjects became, the greater the advantages seen among runners.

Benefit 2. Running helps you sleep better.

If you haven鈥檛 seen numerous articles on the importance of sleep in recent years, you鈥檝e been, well, asleep under a rock somewhere. And sleep may be especially important for athletes. After all, it鈥檚 when the body performs all its repair work. In her book on sports recovery, science writer Christie Aschwanden rates sleep as one of the few recovery 鈥渢echniques鈥� that鈥檚 actually supported by good evidence.

According to 聽鈥淲e have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.鈥� An article in the notes that the exercise-sleep connection goes both ways. The more you exercise, the more you need quality sleep. Also, the worse your sleep habits, the less likely you are to exercise regularly.

Runners were once warned that an evening workout would disrupt that night鈥檚 sleep. However, a produced an opposite finding. Except for a hard interval workout undertaken within an hour of bedtime (don鈥檛 do it!), other evening exercise actually improved ease of falling-asleep and quality of sleep.

Benefit 3. Running can improve your knees and back.

This is one running benefit that many find difficult to believe. They reason that running is an impact sport, which must be bad on the joints. What鈥檚 more, everyone knows a few runners who developed knee pain, and had to switch to bicycling. True enough, but it鈥檚 also true that sedentary, out-of-shape adults have worse knee and back problems, on average, than most runners.

Looking for proof? Okay, fair enough. Here鈥檚 with non-active controls, and concluded: 鈥淚n our cohort, the arthritis rate of active marathoners was below that of the general U.S. population.鈥� Even When researchers looked at the knees of runners who had just completed a multiday, 2700-mile run across Europe, they found that 鈥淭he extreme running burden seems not to have a relevant negative influence on the femoropatellar joint [knee joint] tissues.鈥�

In a study of (17 men and 27 women), researchers noted that post-marathon: 鈥淭he knees of novice runners achieved sustained improvement, for at least 6 months post-marathon, in the condition of their bone marrow and articular cartilage.鈥� Same goes for the lower back. In a 2020 report titled investigators looked at disc spacing in veteran runners vs. non-runners. The finding: 鈥淢iddle-aged long-term endurance runners exhibit less age-related decline in their lumbar IVDs [intervertebral disc height].鈥� And the more years subjects had been running, the better their disc-spacing looked. Likewise for weekly mileage. More running was better.

Benefit 4. Running helps you lose weight, and keep it off.

Because it involves continuously moving your entire body weight, running burns more calories than most other activities. And you don鈥檛 have to run fast to achieve max burn. You get almost as much from running slow (but it takes twice as long).

It has been said that you 鈥渃an鈥檛 outrun a bad diet,鈥� but that鈥檚 a half-truth at best, as pointed out by a 2019 The authors note: 鈥淚t is incontrovertible that exercise can and does result in weight loss.鈥� Moreover, it leads to a 鈥渕ultitude of other positive effects on health.鈥� If you want to keep track, running burns roughly 100 calories per mile. (For more accuracy, multiply .75 x your body weight in pounds to get your personal calorie burn per mile.)

Losing weight isn鈥檛 difficult; it鈥檚 keeping the weight off that鈥檚 incredibly hard. has shown that individuals can lose significant amounts of weight for about six months. After that, unfortunately, the weight creeps back. Usually, it has all returned, and sometimes even more, after another six to 18 months. Everyone has heard of 鈥測o-yo dieting; this is it.

Only one group is known to beat the odds, and that is individuals who commit to a consistent, long-term exercise regimen. One program鈥攖he 鈥攈as kept track of these successful weight-losers. The NWCR is following a large group of people who have lost an average of 66 pounds, and kept the weight off for 5.5 years. Ninety percent of them exercise an average of an hour a day. Ninety-eight percent have modified their diet in some way.

In a 2018 paper titled the authors found that individuals exercising 200 to 300 minutes per week achieve better weight maintenance than those doing less than 150 minutes a week. It takes work and consistency, but the effort is worthwhile, as

Benefit 5. Running improves your immunity.

Exercise scientist and 58-time marathoner David Nieman has spent the last 40 years looking at the links between exercise and immunity. He鈥檚 uncovered mostly very good news and a few cautionary notes, while also looking at the effects of diet on the immunity status of runners. His summary: Modest exercise improves immunity, ultra-endurance efforts can decrease immunity (at least until you have fully recovered), and dark red/blue/black berries help your body stay strong and healthy.

In a 2019 paper, Nieman and Laurel M. Wentz summarized 鈥�.鈥� Among and diet, they report evidence that running can improve the body鈥檚 surveillance against disease, lower inflammation, enhance gut microbiota composition, reduce risk of upper respiratory infections and influenza, and improve antibody response.

Nieman proposes a J-curve illustrating the finding that regular exercise is good, but extreme exercise can temporarily lower your immunity. Many other health investigators have confirmed this pattern. In the textbook the authors state: 鈥淚t is generally accepted that moderate amounts of exercise improve immune system functions and hence reduce the risk of infection.鈥�

Benefit 6. Running improves cognitive function, and reduces cognitive decline and Alzheimers.

This is the newest and most unexpected area of health benefits produced by running, but it makes complete sense. Running raises heart rate and blood flow. That includes oxygen-rich blood being pushed to the brain. It鈥檚 hard to imagine this wouldn鈥檛 be a very good thing.

It鈥檚 possible, as one revealed, that running improves brain health by stimulating the release of brain-derived neurotrophic factor (BDNF). This protein encourages the growth and survival of neurons in the brain. showed that high fitness improves total brain volume, including gray matter. Even if you don鈥檛 begin running until you gain protection from the kinds of brain plaques linked to cognitive decline and Alzheimers.

Benefit 7. Running reduces risk of many cancers.

In 2016, the Journal of the American Medical Association published a remarkable into the exercise habits and cancer incidence of 1.44 million American and European adults. The authors concluded that high-fitness exercisers, such as runners, had a lower risk for developing 26 different kinds of cancer than low- and non-exercisers. The benefits could not be traced to either non-smoking or low-body-weight–two known cancer-protectors. There was something special about exercise that lowered cancer risk.

Many other researchers have found similar results. In addition, running is also helpful if you In that case, regular exercise lowers side effects from the difficult treatments while supporting you physically and emotionally. It also reduces mortality from the cancer, and decreases the likelihood that you develop another type of cancer.

Benefit 8. Running improves mental health, and reduces depression.

Many runners take up the sport to improve their physical fitness. After a short time, these new runners often give a different answer to the 鈥淲hy do you run?鈥� question. That answer: 鈥淏ecause it makes me feel better.鈥� They鈥檙e talking about emotions, mood, mental energy, fewer blue days, and the like.

The evidence for this effect is overwhelming. reached these conclusions, among other positive outcomes: 1) Exercise is 鈥渁n effective treatment鈥� for depression; 2) Exercise is as effective as psychotherapy and prescription meds; and 3) Exercise 鈥渕ay serve as an alternative鈥� to costly and often-hard-to-find/schedule medical treatments.

A chapter in the 2019 from the American Psychological Association states: 鈥淭here is substantial evidence supporting exercise use in the treatment of mental disorders, especially depression.鈥� As positive as this evidence appears, it does not mean you should rely solely on running and other fitness exercises when battling depression. Depression is a serious, widespread disease, and should be confronted with a full array of medical approaches.

Benefit 9. Running improves glucose regulation, and lowers risk of diabetes and pre-diabetes.

High blood glucose levels, often leading to diabetes, are a major 鈥渟ide effect鈥� of the obesity-overweight epidemic in the Western world. They also threaten to shorten healthy lifespans, and to overwhelm the public-health system (so many individuals; very high cost).

Running and other vigorous exercise can substantially improve this grim outlook. According to the exercise can: 1) Prevent or reduce Type 2 diabetes (caused, typically, by poor lifestyle); and 2) Benefit those with Type 1 diabetes (largely caused by genetics). It can also prevent those with pre-diabetes from developing full-fledged Type 2 diabetes.

The was published in late 2019. It followed more than 19,000 adults for more than 6 years, and compared rates of diabetes in runners vs. non-runners. Result: The runners had a 72 percent lower rate of diabetes development. The researchers concluded: 鈥淧articipating in leisure-time running is associated with a lower risk of developing type 2 diabetes in adults.鈥�

Benefit 10. Running lowers your blood pressure.

In 2016, a world health index called the of its investigation into a mind-boggling 388 different health risks, and the effect each of them has on our wellbeing. It found that the number one risk, by a large margin, was high blood pressure. (Even more so than cigarette smoking.)

Running and other moderate exercise is a proven, non-drug-related way to lower blood pressure. A looked at results from 391 randomized controlled trials, and confirmed 鈥渕odest but consistent reductions in SBP in many studied exercise interventions across all populations.鈥� The same paper reported that the systolic blood pressure lowering effect of exercise among hypertensive populations 鈥渁ppears similar to that of commonly used medications.鈥� A year earlier, a review article in the concluded that both aerobic and strength training 鈥渆licited significant reductions in both systolic and diastolic BP.鈥�

What kind of running is most likely to improve your blood pressure? It was formerly thought that steady, continuous workouts were most effective. However, newer research has reversed that position. This supports higher intensity interval training for better blood pressure.

Bonus Benefit: Running builds your self-esteem.

And when you have that, you can achieve just about anything. We don鈥檛 have a lot of studies to support this running benefit, because it hasn鈥檛 been much investigated. (Although found that 鈥淩egular aerobic exercise plays an important role in improving self-esteem.鈥�)

But we do have Oprah Winfrey. In the early 1990s, Oprah decided she wanted to do something special for herself during the year of her 40th birthday: She wanted to get in shape, and finish a marathon. Despite her background as being an overweight, non-exercising, African American woman, she nailed her goal in the 1994 Marine Corps Marathon, completing the distance in a respectable 4:29. Afterwards she said, 鈥淟ife is a lot like a marathon. If you can finish a marathon, you can do anything you want.鈥�

In addition, we鈥檝e heard thousands of stories from runners about how running taught them an important life lesson: Take one step at a time, just one at a time, and you can get where you want to go–in a marathon, in pursuit of your educational goals, in launching a new business, in recovering from loss and disease, and so on.

We鈥檙e not saying that running is easy 鈥� or that life is easy. Neither are. But running is measurable; we count the miles and minutes; we can see where we were at the beginning of our journey, and how far we have come. This teaches a simple truth: Effort produces results, no effort produces nothing. The effort is worth it.

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Whether you鈥檙e getting ready for a race or a hard workout, the process of spiking up stirs a familiar excitement and anxiety for what鈥檚 to come: your body instinctively knows it鈥檚 time to perform.

If you want to compete at your best in track and field, spikes are essential鈥攁nd today鈥檚 are better than ever. Here鈥檚 what you need to know about choosing a track spike, our top picks from this spring鈥檚 options, and the technology behind today鈥檚 super spikes.

How to Choose a Track Spike

Given the vast differences in how each spike feels and performs鈥攅ven in various models from the same brand鈥攜ou have to try a spike on and run in it to evaluate whether it works for you.

First, determine which type of spike you need for your preferred events. Track spikes are divided into three categories: sprint (optimized for 60 to 400 meters), middle distance (400 to 3,000 meters), and long distance (3,000 to 10,000 meters). These distinctions are not absolute, and some runners may find a spike works well for them outside their intended event category.

Paul Lang, senior manager of footwear merchandising at ASICS, explains that the distinction is based primarily on how they move with the foot. Sprint spikes, Lang says, 鈥渁re built with a stiff spike plate, usually running the length of the shoe, to provide rigidity underfoot and promote power transfer and propulsion.鈥� These stiff plates feature an aggressive forward-leaning geometry that helps sprinters stay on their toes. Sprinting spikes will also have a more structured upper than distance models. Lang explains that this locks down the foot to harness the incredible amount of power created by the sprinter鈥檚 explosive moments.

鈥淎 middle-distance spike,鈥� Lang says, 鈥渕aintains an aggressive geometry that helps the runner get to their midfoot for an efficient, powerful gait, but typically the plate will only run one-half to three-quarters of the length of the shoe, to allow slightly more flex and comfort over the multi-lap races.鈥� The uppers tend to be light and flexible, prioritizing comfort and efficiency over power. Long-distance spikes tend to offer even more flexibility than middle-distance spikes and typically have more cushioning through the midsole for increased comfort during long track races.

After sorting out what type of spike you need, the choice comes down to fit and personal preferences on cushioning, stiffness, and geometry. Of these, sole rigidity seems to vary the most between spikes. Knowing whether you prefer a stiff sole or a more flexible one will go a long way in helping you find the ideal track spike. Typically, more experienced runners who stay up on their toes and push off powerfully will favor a stiffer and more curved spike.

鈥淚f you鈥檝e never worn spikes before, find something that fits the foot comfortably and allows the feeling of natural movement,鈥� Lang says. 鈥淚f you鈥檙e not yet decided on an event group, a middle-distance spike is the most versatile and can be used across sprints, hurdles, jumps, and distance.鈥�

How We Tested Spikes

To test this spring鈥檚 spike collection, we recruited a group of eight experienced male and female track runners, including sprint, middle-distance, and long-distance specialists. They tested the leading models from each major running brand in both track workouts and races ranging from 60 to 10,000 meters. Each runner then ranked each spike on a scale of one to ten and submitted a final report based on performance, fit, ride quality, and overall impression. We compiled the reports to tease out the best models in each category and gathered additional feedback on these models from other athletes to broaden the following reviews.

The Best Distance Spikes

Nike ZoomX Dragonfly ($150)

Still the best all-around, elite-level spike for distance runners, the is suitable for all track events 800 meters and longer. The Dragonfly鈥檚 stiff sole and moderately aggressive forefoot rocker promote smooth and efficient transitions, making the spike the unanimous favorite among our middle- and long-distance testers. A thick layer of Nike鈥檚 highest-energy-returning foam, ZoomX, embedded with a full-length, curved, slightly-flexible Pebax plate, delivers cushioning and rebound. 鈥淣o other spike provides a ride that feels as smooth and effortless rounding corners and sprinting straightaways as the Dragonfly,鈥� one tester noted. 鈥淚t鈥檚 worth every penny.鈥�

Ideal Events: 800 to 10,000 meters
Weight: 4.4 ounces
Spike Pins: 6

New Balance FuelCell SuperComp LD X ($160)

A strong contender for the best overall long-distance spike, the New Balance LD X impressed us with its liveliness and bounce. Instead of sandwiching the curved carbon fiber plate completely in the midsole, the plate is exposed under the forefoot and doubles as the spike plate. This places more cushioning above the plate and directly underneath your forefoot. The result is a second-to-none spike experience more attuned to the bouncy ride of road super shoes. The built-in spikes received mixed reviews: Some applauded that they didn鈥檛 need to screw in spikes, while others questioned their longevity. Up top is a one-piece, ultra-lightweight engineered mesh upper that one tester described as 鈥渟ecure and comfy鈥攚rapping the foot in a sleek design without unnecessary added material that might cause friction or rubbing.鈥� Its water-shedding ability makes it also ideal for the steeplechase.

Ideal Events: 3,000 to 10,000 meters
Weight: 5.2 ounces
Spike Pins: 4 non-removable

Saucony Terminal VT ($150)

At sub 4 ounces, the Saucony Terminal VT came in as the lightest spike we tested. It is also, surprisingly, the most cushioned. Best suited for longer-distance events, the Terminal VT relies on an embedded, slightly flexible Pebax spike plate (instead of a rigid carbon fiber one) for structure and stiffness. 鈥淚t doesn鈥檛 force you up on your toes, but there鈥檚 enough flexibility and midfoot to forefoot roll to help promote an efficient stride,鈥� said one tester. The light, bouncy PEBA-based midsole foam underfoot felt more protective and cushioned than most spikes we tested, reminding us somewhat of a road racing flat. Testers noted the comfort of the thin see-through mesh upper, but said it fit on the smaller side. If you prefer an ultra-lightweight track spike that runs more like a thinly cushioned road racing flat (in contrast to the forward sling-shot action of carbon fiber-plated spikes), these are for you.

Ideal Events: 5,000 to 10,000 meters
Weight: 3.7 ounces
Spike Pins: 4

Brooks Wire 8 ($150)

Those who find carbon-fiber-plated spikes like the Dragonfly too stiff and aggressive will enjoy a slightly softer flex and more moderate forefoot curve of the Brooks Wire 8. It features a semi-stiff full-length spike plate with Brooks鈥� most responsive nitrogen-infused, lightweight DNA midsole for a balanced ride that鈥檚 suitable for a wide array of paces. One long-time Brooks Wire fan noted the Wire 8 is a vast improvement over the 6 and 7鈥攄ropping nearly an ounce in overall weight and getting a more comfortable upper. He admitted, however, that 鈥淚t lacks the stiffness and pop of other spikes that I might use for the 1500m/mile and the bounciness of spikes that I prefer for 3K and 5K.鈥� If you鈥檙e looking for one spike to use over a range of distances, however, testers found the Wire 8 one of the best all-around track spikes for novice to intermediate runners. 鈥淚t鈥檚 perfect for anyone who needs a comfortable, light, and race-worthy spike for distance track events,鈥� said a tester.

Ideal Events: 3,000 to 10,000 meters
Weight: 4.6 ounces
Spike Pins: 5 non-removable

The Best Middle-Distance Spikes

Saucony Endorphin Cheetah ($180)

The Saucony Endorphin Cheetah impressed our testing team more than any other spike we鈥檝e seen in the last two years with its combo of comfort, power, and light weight. 鈥淥ver short distances, I could maintain significantly higher velocity in this spike compared to others I tested,鈥� raved one tester. An embedded, stiff carbon-fiber plate and a six-pin Pebax spike plate work harmoniously with a generous layer of extra-springy, PEBA-based, PWRRUN HG foam. 鈥淓very step was firm and powerful, with exceptional stiffness that maximized performance,鈥� said another tester. These spikes, however, keep you on your toes, losing their magic if you can鈥檛 maintain a powerful, forward-balanced, forefoot stride. But those strong enough to handle its aggressive geometry could feel, as one tester reported, 鈥渓ike I was running on clouds,鈥� and find that the Saucony Endorphin Cheetah is, as another tester claimed, 鈥渢he fastest middle-distance spike on the market.鈥�

Ideal Events: 400 to 3000 meters
Weight: 4.2 ounces
Spike Pins: 6

Nike Air Zoom Victory ($180)

If you鈥檙e a strong forefoot runner, the is one of the best choices to propel your next middle-distance PR. Nike packed this shoe with high-end tech, including a full-length carbon-fiber plate embedded in ZoomX foam and a large, forefoot Zoom Air unit that combines pressurized air and tightly stretched fibers to create an explosive ground response. 鈥淓very stride feels powerful and full of spring, lifting your confidence and vaulting you forward,鈥� reported one tester. Best for the advanced runner, the aggressively tuned spike is a sharp, precise tool requiring a strong, forward-focused stride. Those who can handle the stiff rocker profile will be rewarded with a 鈥渟pringy, lightning-fast tour of lane one.鈥�

Ideal Events: 400 to 3,000 meters (and maybe 5,000 meters for some)
Weight: 4.6 ounces
Spike Pins: 6

Hoka Cielo X 2 MD ($160)

Although it has a full-length carbon-fiber plate embedded in the midsole and a slightly stiffer PEBEX spike plate than the original, the Hoka Cielo X 2 MD is nowhere nearly as aggressively forward-leaning and stiff as the Nike Air Zoom Victory or Saucony Endorphin Cheetah鈥攎aking it much more forgiving and suitable for all levels of runners. The midsole resembles more of a traditional track spike with its razor-thin stack height, just enough to offer mild cushioning yet still provide a sensitive and connected ride. The lace knit upper embodies everything we like to see in a track-spike upper鈥攍ightweight, airy, and comfortable enough to go sockless. However, we found it to fit long, narrow, and tight. If you鈥檙e looking for a lightweight, middle-distance spike that doesn鈥檛 force you up on your toes, these are for you.

Ideal Events: 800 to 5,000 meters
Weight: 4 ounces
Spike Pins: 6

The Best Sprint Spikes

Nike Maxfly ($180)

Coming in as the preferred spike for all sprint events, the is every bit a super spike. A two-chambered, pressurized Zoom Air unit in the forefoot sits beneath a full-length carbon-fiber plate, creating a ride that 鈥渇eels more like you鈥檙e running on bouncy pillows rather than a thin, stiff spike plate,鈥� according to one tester. The responsive foam and pressurized air units in each midsole result in a soft, cushioned ride that 鈥渕akes sprinting feel less harsh, allowing you to attack the ground more.鈥� The downside of all that cushioning? A wobbly feeling out of the starting blocks. But once you get used to how they respond, one tester says, 鈥渘o spike is more comfortable.鈥�

Ideal Events: 60 to 400 meters, hurdles
Weight: 5.7 ounces
Spike Pins: 7

New Balance FuelCell Supercomp SD-X ($160)

A top choice among our sprint testers, the New Balance FuelCell Supercomp SD-X is a propulsive sprint spike that also softens impact with a generous amount of cushioning. A full-length curved carbon fiber plate sits on the bottom of that cushioning鈥攔ather than embedded in the middle鈥攁nd doubles as a spike plate with built-in, permanent spike pins. While the ride is softer and bouncier than most sprint spikes, one tester said the rocker design 鈥渕akes it feel like the spikes are launching you forward each step.鈥� The knit upper with TPU overlays wrapped testers’ feet securely, but all noted that the fit was a little snugger and narrower than other sprint spikes. This wasn鈥檛 an issue for short durations, but they warned that the shoes caused minor irritations during prolonged workouts.

Ideal Events: 60 to 800 meters
Weight: 5.9 ounces
Spike Pins: 6 non-removable

Puma evoSPEED Tokyo Future 4 ($170)

The Puma Tokyo Future 4 is ideal for short-distance (60m to 100m) sprinters who want fast turnover, high energy return, and major spring from each stride. Thanks to an aggressive forward-leaning geometry that forces a forefoot strike pattern, combined with an internal carbon fiber plate that sits close to your foot, testers found the evoSPEED Tokyo Future 4 had phenomenal reaction time off the ground. They also warned, however, that these are best suited for sprinters with very strong feet and calves that can leverage the forces of the rigid plates. Testers praised the 8-pin non-removable spikes for their excellent grip. Look no further if you鈥檙e seeking a stiff, aggressive sprint spike that excels on a powerful athlete.

Ideal Events: 60 to 100 meters
Weight: 6.0 ounces
Spike Pins: 8 non-removable

ASICS Metasprint ($180)

The quickly emerged as a short-sprint favorite, given a unique design that eliminates screw-in spikes. Instead, a curved, carbon-fiber outsole plate with clusters of protruding honeycomb shapes provides both rigidity and traction. One tester reported that this stiff plate pushed him up onto the front of his foot more than the plate of any other spike, yielding the highest stride frequency of the test. The ride is light and quick off of the ground, and, despite its minimal cushioning, one tester felt the spike performed 鈥渆qually as well or sometimes better than spikes [with thick midsoles like] the Nike Max Fly.鈥� The Metasprint is suitable for intermediate or advanced runners, especially during short, straight sprints and hurdles. In longer events, however, the spike鈥檚 foothold and traction through turns were only adequate.

Ideal Events: 60 to 100 meters, short hurdles
Weight: 4.9 ounces
Spike Pins: None

The Best-Value Spikes

Nike Zoom Rival Distance ($70)

Only some people need鈥攐r will even benefit鈥攆rom pricey super spikes. For runners who want a versatile, reliable, well-made traditional distance spike, the Nike Zoom Rival is one of the best-value picks on the market. Taking learnings from Nike鈥檚 top-end Dragonfly, the new Zoom Rival features a slightly more aggressive rocker shape to help with toe-offs while also using lighter materials than the previous version to reduce overall weight. An external Pebax spike plate under the forefoot adds a touch of rigidity to maintain performance form, while still allowing a more natural flex than the Dragonfly to accommodate novice, less powerful runners. A full-length, energetic EVA midsole provides just enough cushioning to ensure a comfortable ride. A young high school runner focusing on anything over 400 meters can鈥檛 go wrong with this time-tested favorite.

Ideal Events: 400 to 5,000 meters
Weight: 7.1 ounces
Spike Pins: 4

Hoka Crescendo MD ($80)

The Hoka Crescendo MD was, hands down, the most comfortable spike we tested, making it a great option for long track workouts, multiple event meets, and the novice track athlete. This is a spike you can wear all day. With a stiff, rockered Pebax spike plate under a thick stack of compression-molded EVA, the Crescendo MD feels more like a lightly cushioned road racing flat with exceptional stability than a track spike. While it may not have the pop of more expensive super spikes, even our most experienced testers enjoyed the stable, buttery smooth ride it provided. Increasing their versatility, these also could double as a fantastic cross country spike.

Ideal Events: 400 to 10,000 meters and cross country
Weight: 4.9 ounces
Spike Pins: 6

Under Armour Kick Sprint 3 ($65)

At less than half the price of high-end sprinting spikes, the is an absolute bargain for novice and emerging sprinters. The three-quarter-length Pebax cleat plate delivers powerful propulsion without feeling too stiff and harsh like many entry-level spikes can. 鈥淚n general, these spikes feel well padded, moderately stiff, and fairly durable, making them a good choice for high school athletes in any sprint or hurdling event,鈥� said one tester. However, they fit extremely small鈥攕o much so that our tester felt a full size up would be more appropriate for most.

Ideal Events: 60 to 400 meters, hurdles
Weight: 6.5 ounces
Spike Pins: 6

What Is a Super Spike?

Many of these options fall into the category of super spikes, new models that are more comfortable than previous options and may enhance performance and reduce recovery times. What makes these shoes different from the minimalist spikes tracksters have worn for decades?

When designing a spike, Elliott Heath, footwear product manager for Nike Running, says that he and his team are always seeking the perfect balance between four main inputs: weight, cushioning, stiffness, and containment, which means how well the shoe holds the foot. Until recently, designers focused on making spikes increasingly minimal while retaining their ability to grip the track and secure the foot. The resulting thinly padded soles 鈥渂eat up your body at the cost of performance,鈥� Heath says. Stiff forefoot plates, incorporated into outsoles, served to generate more power by.

In the past four years, however, big changes have happened around cushioning, Heath says. New foams have allowed designers to put more cushioning into track spikes without adding excessive weight. These new foams are not only lighter, they also rebound more effectively than ever before. So although you sink into the soles underfoot, you can still push off powerfully.

Taking cues from road-running super shoes like the Nike Vaporfly 4%, brands have created spike models with highly cushioned midsoles, combining new lightweight, energy-returning foams with embedded, curved plates that act in a novel way to stabilize and optimize the foam鈥檚 response. Enter the super spike.

Are Super Spikes Worth the Price?

High school, collegiate, national, and world records have all fallen since the advent of the new spikes, suggesting that they, like their road-shoe counterparts. That said, scientific evidence on the spikes鈥� effect isn鈥檛 entirely clear. In a, researchers from the University of Massachusetts concluded that due to the more complex metabolic demands of track events, designing valid studies to quantify the benefits of spikes is more difficult than measuring the effect of marathon super shoes. Lacking such studies, it鈥檚 possible that recent fast times might also be due to other factors, like better training during the pandemic.

Even if we can鈥檛 say scientifically that super spikes will make you faster, they feel like they do. Scott Burns, head track and field coach at Downingtown West High School in Pennsylvania and an elite masters runner, believes that the investment is worthwhile for any experienced runner looking to optimize performance. Other testers unanimously agreed with Burns; all found a marked improvement in perceived performance benefits when wearing the more expensive spikes.

Yet possible benefits have to be balanced with the price tag and a runner鈥檚 ability. Super-spike technologies magnify imbalances as well as strengths, and they have the potential to negatively alter stride mechanics for those lacking stability, power, and foot strength. Novice or emerging runners, Burns says, may not find the expensive new spikes appropriate. Newer runners may want to race in lightweight training or road-racing shoes or opt for less expensive spike models made to be more accessible and forgiving.

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