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Competitor Magazine named Runners High 'n Tri one of the Top 50 best running stores in America.
Runners High ‘n Tri is a complete triathlon and running store in downtown Arlington Heights, IL. The owners are experienced and avid fitness experts with countless marathons and Ironman races under their belts. With 20 years of experience in fitting shoes, the team at Runners High ‘n Tri will ensure the best fitting shoe for the customer’s training style. The store carries a wide variety of top brands of shoes, apparel, wetsuits and triathlon gear.
Please welcome the new addition to our Barefoot Family!
Discover a closer connection to the world around you in Merrell Barefoot Shoes. Our collection of low-profile, 0 mm drop footwear can help you build greater strength and unleash the power of your body's natural stride.
Now available at Runners High 'n Tri.
Biomechanic Training with Janet Leet
February Class
Registration is now open.
With the marathon season over, now is the perfect time of year to slow things down and focus on improving your running form. Janet Leet, Runner’s High ‘n Tri in-house coach, uses a “Mind Body” approach that focuses on the biomechanics of running.
Click here for more info. and class schedule.
Shoes, Shoes, What to Do…
Neutral and Stability and Barefoot, Oh My!
The perfect shoe for you is out there! However, just because a shoe comes in your favorite color or feels like the right size doesn’t mean that it is the right fit for you. Shoes are made with different levels of arch support, different amounts of cushion, different widths and weights. What we do, is figure out exactly how your foot works and what kind of shoe you need to help you run comfortably and without injuries. Click here for more info.
Simple Method to Determine your Foot Type
Well, most of you have heard the term “pronation”. Pronation refers to the foot’s rotational movement . Simply put, you will either underpronate (supinate), overpronate or not pronate at all. To get an idea of which category you fall into – take the water test. Dip your foot in water and step on something dry. This allows you to see the shape of your footprint in the watermark. From your footprint you should see one of the following pictures:
Flat feet (low arches): appears as if your whole sole has come in contact with the ground. Generally flat feet are associated with overpronation. As you walk (or run), your foot strikes on the outside of the heel and rolls inward too far. Flat feet do not absorb shock very well and this can cause a lot of problems. Those with flat feet are good candidates for orthotics.
Best Runners for flat feet: Motion-control shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned running shoes.
Normal feet (regular arches) – you guessed it – those with normal feet tend not to pronate at all. Their foot’s biomechanics are efficient. When the person with a normal foot walks (or runs), the foot strikes on the outside of the heel and rolls inward just the right amount causing an average sized arch in the footprint.
Best runners for normal feet: Choose a neutral shoe with no added support. Stay away from the higher priced motion control or stability shoes.
High arched feet - the band between the heel and the forefoot barely comes in contact with the ground showing a very narrow connection because the foot doesn’t roll inward. Those with high arched feet under pronate (or supinate). High arches are the least common of the three foot types and, like the under pronator, this foot type is not very efficient at absorbing shock.
Best runners for high arched feet: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes that reduce foot mobility.
The above method is one of the easiest method to get an idea of your foot type, but it really doesn’t give you an in-depth analysis. I mentioned earlier that pronation is your foot’s rotational movement. When you step in water to get your footprint, the watermark is not showing you how your foot operates when walking or running, only when it is static. To know your foot type, you also need to know your foot’s rotational movement.
To get a better idea of your foot’s biomechanics, you could try walking a few steps with wet feet and then study the footprint. This is quite easy to do if you are by a swimming pool with a concrete deck. Get your feet wet in the pool and walk along the pool deck and go back and look at your foot prints.
Another method is to have someone crouch behind you to look at your bare feet and ankles as you walk forward. Your feet will either be:
■very flexible and roll inward excessively (flat feet)
■semi-flexible and roll inward moderately (normal)
■rigid and roll inward or outward minimally, or roll straight (high arched)
If you are still not sure, and you are in need of those running shoes right now, choose moderate (normal). Nearly 70% of runners have normal feet that roll inward moderately.
Glycerin 9
The Glycerin® 9 will make your feet even happier. With Brooks® DNA now running the full length of the midsole, this shoe continues to raise the bar and set the standard for out-of-this-world comfort. We've upped the stakes even further with the introduction of Omega flex grooves that enhance flexibility and improve gait efficiency - for the smoothest, most comfortable run possible. Talk about happy feet!
Category: Neutral
Weight: 12.1 oz
Platform: Universal
Construction: Strobel
Gel Nimbus 13
The GEL-Nimbus® 13 has dropped ¾ of an ounce, thanks to the new super light, super durable AHAR® outsole material. Full length Guidance Line® gives the shoe a smooth transition through the gait cycle, and promotes a more efficient toe-off position.
Progrid Triumph
Features & Benefits:
•Full-Length ProGrid: Absorbs impact, dissipates shock and provides a seamless transition from heel through forefoot
•Impact Interface: Cushions and isolates heel impact
•Neutral Arch-Lock®: Provides snug midfoot fit
•HRC Strobel Board: Increases cushioning and step-in comfort
•SRC Impact Zone: Provides shock attenuation and sets the foot up for a smooth transition
•SSL EVA: Our most advanced EVA blend that maximizes rebound and durability while minimizing weight
•Lightweight mesh upper: Ventilation and breathability
Nike Zoom Vomero+ 6
Supportive, gender-specific fit
The Nike Zoom Vomero+ 6 Men's Running Shoe offers the same lightweight cushioning and comfort as its predecessors, yet provides a better fit and personalized support. Now designed specifically for the male foot, the Nike Zoom Vomero+ 6 is the most advanced in the lineup.
Benefits
•Best for underpronators to neutral-gait runners
•Updated gender-specific design for a comfortable ride and supportive fit
•Nike Zoom units for lightweight, responsive cushioning
•Weight: 11.6 ounces (men's size 10)
Fit
Unlike the Nike Zoom Vomero+ 5, the latest version of this running shoe features a men's-specific midfoot with elastic mesh panels that lock the foot down and create an adaptable fit, stretching and flexing with the foot for comfort and support through all phases of your run. This update also boasts a mesh inner sleeve that wraps around the entire foot for a plush, comfortable fit and easy on and off.
Cushioning
Runners know and love the Nike Zoom Vomero+ for its lightweight, responsive cushioning. Like its ancestor, the Nike Zoom Vomero+ 6 features heel and forefoot Nike Zoom units, along with a soft, full-length midsole for responsive cushioning and durability.
Ride
For a smooth transition when your heel hits the ground, this running shoe has a gender-specific crash pad below the heel. Areas of blown rubber on the outsole promote an efficient stride while boosting cushioning. And deep, gender-specific flex grooves improve flexibility and offer a more natural range of motion, helping provide a smooth, seamless transition from heel strike through toe-off.
Additional Details
•Reflective elements for enhanced visibility in low light
•Arch support to help stabilize the foot while letting you move more naturally
•Multiple types of rubber and traction patterns for a smooth stride
•Flex grooves for flexibility and a smooth, efficient stride
•Nike+ ready
Asics Gel Kayano
The world's leading high-performance running shoe is back -- and better than ever. The new upper and ComforDry™ sockliner provide superior fit. Full-length Guidance Line™ means a more efficient transition through the gait cycle.
Impact Guidance System (I.G.S.®)
ASICS® design philosophy that employs linked componentry to enhance the foot's natural gait from heel strike to toe-off.
Guidance Line™
Vertical flex groove decouples the tooling along the line of progression for enhanced gait efficiency.
Gender Specific Forefoot Cushioning
A top layer of injected Solyte® provides a cushioned platform feel in the forefoot. Women's models feature a lower density for improved cushioning and forefoot comfort.
Plus 3™
3mm of additional height on women's models helps relieve achilles tension.
Gender Specific Space Trusstic System®
Recognizes the normal periodic changes in the shape of the woman's arch and provides for the controlled deformation of the arch into the space within the system.
Asymmetrical Lacing Design
An anatomically correct lacing environment that reduces potential for irritation and provides improved comfort and fit.
Soft Top DuoMax®
A next generation DuoMax® system provides greater comfort and enhances gait efficiency.
Dual Density Solyte® Lasting
Employs different densities of Solyte® lasting material in heel and forefoot for improved comfort.
Adrenaline GTS
Adrenaline GTS brings together the shoe's revered fit and feel -- enhanced with a dynamic arch saddle and better conforming materials -- and the custom cushioning and dynamic responsiveness of industry-leading Brooks DNA technology. A match made in heaven is how we think of this noteworthy union.
We’'re not alone: Runner’s World awarded the Adrenaline GTS "Best Update" in their Winter 2010 Shoe Guide in their December 2010 issue, on newsstands November 9.
Saucony Hurricane
Stability. Overpronators seeking the most from their training shoes will love the Hurricane 13 that boasts a lighter weight, sleeker design and plusher ride than ever before.
Upper: Lightweight, breathable mesh upper with supportive synthetic overlays provides support with ventilation. Hydrator heel collar lining provides next to skin comfort and maximizes wicking. The Stability Arch Lock® system, on the medial side of the shoe, is integrated into the lacing system and allows for a supreme midfoot fit.
Midsole: Removable ComfortRide sockliner provides cushioning, breathability, moisture wicking properties and is anti-microbial. Full length ProGrid™ with Respon-Tek absorbs impact, dissipates shock and sets the foot up for a smooth transition. Dual Density SSL EVA is an advanced EVA blend that maximizes rebound and durability while minimizing weight. SRC Impact Zone provides shock attenuation and sets the foot up for a smooth transition. Impact interface cushions and isolates heel impact. Impact Interface cushions and isolates heel impact. HRC Strobel board increases cushioning and step-in comfort.
Outsole: Blown rubber in the forefoot provides lightweight cushioning, traction and durability. XT-900™ in the heel, Saucony's carbon rubber outsole material, offers exceptional traction properties without sacrificing durability.
Nike Zoom Structure Triax
Get the ride of your life every time you step out in the Nike Zoom Structure Triax+ 14 Men's Running Shoe. Featuring Nike Zoom units for the ultimate cushioning, you'll get a smooth ride with a superior fit and the traction you need to go the distance in this iconic shoe known for the best stability around.
•Lightweight mesh upper with flywire strap and targeted overlays for lightweight support and superior fit
•Phylon midsole with Nike Zoom for low-profile cushioning and lightweight performance
•Environmentally-preferred rubber outsole with waffle pattern for superior traction and durability
Brooks Addiction
The Addiction is a moderate feature, moderate motion control shoe designed for daily training and high mileage. It is built with a semi-straight shape.
CUSHIONING
•Hydroflow ST is located in the heel and is a cushioning device which consists of a chamber filled with viscous fluid. Hydroflow ST is designed to attenuate shock, dampen impact forces and provide added heel stability.
•Forefoot Hydroflow is located where the metatarsal head region of the foot rests in the shoe. Forefoot Hydroflow is designed to attenuate shock and dampen forces.
MIDSOLE
•BioMoGo is Brook's premium midsole material. BioMoGo is designed to offer resilient cushioning and extends the full length of the midsole. BioMoGo is also environmentally friendly, as it will biodegrade 50 times faster in a landfill compared to traditional foam midsoles.
•Extended Progressive Diagonal Rollbar (PDRB) begins at the medial heel and extends through to the medial forefoot. PDRB is a tri-density BioMoGo construction which is designed to smoothly reduce excess pronation.
•MC Pod Configuration is a midsole/outsole design pattern intended to set the foot up for an efficient, balanced position from heel to toe. The focus of this design is on maximum motion control and flexibility.
UPPER
•Element Mesh is a moisture-managing, breathable mesh that covers large expanses of the upper.
•Synthetic Overlays are strategically located with the purpose of providing a secure fit.
•Internal Support Saddle is located in the midfoot with the purpose of providing a more secure midfoot fit.
•Cloud Sockliner sits underfoot to provide a consistent platform for foot comfort.
•Cushole S-257 and Combination Last combines a rearfoot fiberboard for rigidity with a layer of advanced foam for underfoot comfort.
OUTSOLE
•HPR Plus is a form of high abrasion-resistant rubber and is located in the heel.
Brooks Ariel
Ariel® and its brother shoe The Beast® are running’s leading Control shoes because they deliver the perfect mix of stability and comfort, pampering runners with low or flat arches and excessive pronation. This triumph of technology has been taken to new heights in this update. Now empowered with brand-new, patent pending full-length Brooks DNA, the Ariel provides heel-to-toe protection for your foot while dynamically serving up an individually customized ride with optimal cushioning.
Brooks Beast
The Beast® and its sister shoe Ariel® are running’s leading Control shoes because they deliver the perfect mix of stability and comfort, pampering runners with low or flat arches and excessive pronation. This triumph of technology has been taken to new heights in this update. Now empowered with brand-new, patent pending full-length Brooks DNA, the Beast provides heel-to-toe protection for your foot while dynamically serving up an individually customized ride with optimal cushioning.
Advantages of Forefoot Striking Barefoot or in Minimal Footwear
•It strengthens the muscles in your foot, especially in the arch. A healthy foot is a strong foot, one that pronates less and is less liable to develop a collapsed arch.
•It may cost less energy to forefoot strike because you use the natural springs in your foot and calf muscles more to store and release energy. Running barefoot or in minimal footwear (usually lighter than traditional running shoes) means that there is less mass to accelerate at the end of the runner's leg with each stride. Running barefoot has been shown to use about 5% less energy than shod running (Divert et al., 2005; Squadrone and Gallozzi, 2009).
•Barefoot running feels great! Your feet have lots of sensory nerves. And because there is minimal impact forces on landing it can be very comfortable provided you develop calluses on your feet (see below).
Disadvantages of Forefoot Striking Barefoot or in Minimal Footwear
•Thick-soled shoes are much more forgiving when running over glass, sharp objects, ice and so on.
•If you have been a heel striker, it takes some time and much work to train your body to forefoot or midfoot strike, especially because you need stronger feet and calf muscles. Runners may be at greater risk of developing Achilles tendonitis when they switch from heel striking to forefoot or midfoot striking (see training tips below).
Preliminaries
•First and foremost, the information provided here is for educational and informational purposes only, and is not a substitute for advice from a physician, trainer or coach. We strongly encourage you to consult a physician before implementing any exercise program. We accept no liability for the information provided below. Please see User Agreement.
•Whatever you do, don't overdo it! If you have been a heel striker most of your life, it will take lots of work to switch to forefoot striking. If you develop lasting pain, stop and consult a physician.
•Minimal Shoes. A great way to learn to forefoot strike is to try it first barefoot on a hard but smooth surface like a tennis court, a track or even a smoothly paved road. Your body will quickly tell you what to do! But until you develop good form and build up calluses on your feet, you’ll want to wear minimal footwear to forefoot strike. There are many minimal shoes with several features that allow you to forefoot strike: ◦No built up heel. If the heel is too large, then you’ll have to overpoint your toes, which might cause pain and damage to the foot.
◦A flexible sole and no arch support. A stiff sole and arch support will prevent the natural flattening of the arch, preventing the muscles and ligaments of the foot from functioning as they were meant to. If you can’t easily twist and bend the sole of the shoe, then it is probably too stiff. At first this will work out and tire the muscles of your foot, but eventually with progressive training the muslces will strengthen.
Tips on Proper Forefoot or Midfoot Strike Form
There is no single “perfect running form.” Everyone’s body is different and no single technique could be best for everyone. Here are some general tips:
•A good landing should feel gentle, relaxed and compliant. You typically land on the ball of your foot towards the lateral side. After the front of your foot lands, let the heel down gradually, bringing the foot and lower leg to a gentle landing as you dorsiflex your ankle under the control of your calf muscles. It's like when you land from a jump, flexing the hip, knee and ankle. Again, the landing should feel soft, springy, and comfortable. It's probably good to land with the foot nearly horizontal so you don't have to work the calves too much.
•Do not over stride (land with your foot too far in front of your hips). Over striding while forefoot or midfoot striking requires you to point your toe more than necessary, adding stress to the calf muscles, Achilles tendon, and the arch of the foot. It often feels as if your feet are striking the ground beneath your hips. It is similar to the way one’s feet land when skipping rope or when running in place (as runners sometimes do when waiting to cross a street).
•A good way to tell if you are landing properly is to run totally barefoot on a hard, smooth surface (e.g. pavement) that is free of debris. Sensory feedback will quickly tell you if you are landing too hard. If you run barefoot on too soft a surface like a beach, you might not learn proper form.
Tips on Transitioning to Forefoot or Midfoot Striking
Forefoot striking barefoot or in minimal footwear requires you to use muscles in your feet (mostly in the arch) that are probably very weak. Running this way also requires much more strength in your calf muscles than heel striking because these muscles must contract eccentrically (while lengthening) to ease the heel onto the ground following the landing. Novice forefoot and midfoot strikers typically experience tired feet, and very stiff, sore calf muscles. In addition, the Achilles tendon often gets very stiff. This is normal and eventually goes away, but you can do several things to make the transition successfully:
•Build up slowly! If you vigorously work out any weak muscles in your body, they will be sore and stiff. Your foot and calf muscles will be no exception. So please, don’t overdo it because you will probably injure yourself if you do too much too soon. ◦Start by walking around barefoot frequently.
◦First week: no more than a quarter mile to one mile every other day.
◦Increase your distance by no more than 10% per week. This is not a hard and fast rule, but a general guide. If your muscles remain sore, do not increase your training. Take an extra day off or maintain your distance for another week.
◦Stop and let your body heal if you experience pain. Sore, tired muscles are normal, but bone, joint, or soft-tissue pain is a signal of injury.
◦Be patient and build gradually. It takes months to make the transition.
•If you are currently running a lot, you don’t need to drastically reduce your mileage. Instead, supplement forefoot or midfoot striking with running the way that you normally ran before beginning the transition. Over the course of several months, gradually increase the proportion of forefoot or midfoot striking and reduce the proportion of running in your old style. Use the same 10% per week guideline in increasing the amount of running you do forefoot striking.
•It is essential to stretch your calves and hamstrings carefully and regularly as you make the transition. Massage your calf muscles and arches frequently to break down scar tissue. This will help your muscles to heal and get stronger.
•Listen to your feet. Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts! Sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently.
•Many people who run very slowly find that forefoot striking actually makes them run a little faster.
For more information, please visit (http://barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html)
200,000 nerve endings ,
33 major muscles,
28 bones,
19 ligaments;
the human foot
is a
biomechanical masterpiece.
Newton Running Shoe
Newton Running's top-of-the-line neutral performance trainer is the ultimate shoe for Natural Running. Get a fast, flexible ride with greater energy return and less impact. This model has enhanced durability in the heel, a new high-rebound midsole material and improved upper fit. This shoe allows you to run naturally — faster with greater efficiency and less overuse injuries (like achilles tendonitis and plantar fasciitis). Recommended for any distance just like its complimentary Neutral Light Weight Trainer.
•For new customers, our shoes tend to fit smaller than many common running shoes
•With every shoe there is an adjustment period
Note: Sizes 11.5 & 12 available by special order. Please contact customer service.
•Highly breathable, fast-drying, open air mesh
•Minimal anatomical support strapping
•Metatarsal stretch panels for comfort and fit
•Action/Reaction Technology™ in the forefoot
and heel
•Biomechanical metatarsal sensor plate
•High rebound EVA
•Met-flex enhanced forefoot flexibility
•ETC anti-friction, anti-bacterial sockliner
•Accommodates orthotics
OUTERSOLE
•High-density rubber
•Carbon rubber heel
•Minimal surface contact area
GREEN FEATURES
•100% recycled laces, webbing, insole topcover
•100% recycled box, packaging
•10% recycled outersole rubber
Vibram Bikila
Unlike any other running shoe on the market. A breakthrough in running shoe design, Bikila® is our first model designed specifically to promote a more natural, healthier and more efficient forefoot strike. While many folks have been running in their Vibram FiveFingers® for years, the Bikila® is our first model created exclusively for a more natural running experience.
Built on an entirely new platform, the Bikila® features a Dri-Lex® covered 3mm polyurethane insole (thickest under the ball of the foot) and a 4mm anatomical pod outsole design that offers more plating for underfoot protection. It also distributes forefoot impact without compromising important ground feedback essential to a proper forefoot-strike running form. To finish off this breakthrough design, the upper has a more athletic padded collar and topline, a single hook-and-loop closure, 3M™ reflective surfaces and tear-resistant TPU toe protection.
Specifications
Materials:
UPPER - Stretch Polyaminde with TPU toe caps for protection
SOLE - Anatomical Pods TC-1 Rubber
FOOTBED - 3mm Polyurethane with Dri-Lex Sockliner
Machine washable. Air dry.
Vivo Barefoot by Terra Plana
A high performance barefoot cross-trainer. Created in conjunction with podiatrists, movement specialists and biomechanics experts, the Evo is the ultimate minimalist running shoe. The updated slimline VIVOBAREFOOT shape, with ultra thin patented, puncture resistant sole, offers all the health benefits of being barefoot with protection. A TPU cage with lightweight mesh and microfiber reinforcements provides maximum breathability. Suitable for multi-terrain barefoot adventures.
•Upper: TPU Hex Flex Cage
•Collar/Panel & Lining: Breathable Thin Mesh
•Insoles: 3.0 mm Press EVA Insole
•Lacing: Tie-up lacing system
•Sole Type: Mutli Terrain
•Outsole Thickness: 6 mm
•Weight w/ Insoles: 8.2 oz.
•Weight w/o Insoles: 7.7 oz.
•Eco-Credentials: 100% Vegan: soles made from recycled rubber; Drilex performance lining with environmentally sustainable Sorona yarn.
New Balance Minimus
An entirely different approach to trail running, the Minimus Trail takes the proven versatile durability of a Vibram outsole and combines it with a fitted, minimalist upper that's comfortable with or without socks.
Minimus is a whole new approach to footwear, a place on the spectrum from barefoot running to the traditional maximum-cushioning running shoe. Inspired by Good Form Running and designed to be worn with or without socks. With only a 4mm drop from heel to toe, as little as a third of that of a traditional running shoe, the Minimus collection holds a world of discovery for neutral runners as well as those with gait issues or chronic injury to conquer by learning better form.
