Running Injury Prevention Corner: Hip Adductors

Running Injury Prevention Corner: Hip Adductors

Skechers Performance GOrun 5 Review

Skechers Performance GOrun 5 Review

Skechers Performance GOmeb Razor Review

Skechers Performance GOmeb Razor Review

Running Injury Prevention: Hip Abductors

Running Injury Prevention: Hip Abductors

Nike Air Zoom Vomero 11 Review

Nike Air Zoom Vomero 11 Review

Nike Zoom Speed Rival 5 Review

Nike Zoom Speed Rival 5 Review 

    I have always been curious of the Nike Japan racing shoes. They tend to be pretty awesome and aggressive in general. As I seem to be on a Nike binge recently, I decided to take a look at the current Nike Japan racers, most recently the Nike Lunarspider R6 (REVIEW) and now the Nike Zoom Speed Rival 5. There is a Zoom Speed Racer and the Speed Rival is apparently the “training” version of that shoe. Personally, I think the Speed Rival 5 deserves more credit as a long distance/marathon racer and has done very well for me in workouts. I would go as far to say that I have finally found a replacement for my old Adios 2s (unboosted). Why? Here we go:

Sole

The first thing you will notice is that the forefoot outsole looks very similar to the Streak XC and LT 1 and 2. The nubs on the forefoot have been more durable on the Rival 5 and have given just as good traction on a variety of surfaces. There is a Zoom Air unit in the heel which along with the firmer but not stiff Cushlon gives the shoe a fairly responsive ride. The heel also has XT 3000 rubber which has been very durable and responsive. There is far more shoe in the Rival 5 than the Streak LT/XC series and I would classify the Rival as a lightweight trainer or borderline marathon racer. While I have been frustrated with the extremely narrow midfoot of other Nike Racers, the Rival series does not narrow as much through the midfoot, giving it a slightly more stable ride. There is a plastic shank in the midfoot that is integrated into the sole and almost feels like it extends into the forefoot. The shank adds to the responsiveness of the shoe but does not detract from the ride thanks to a full ground contact outsole (my problem with asics and their midfoot shank is that it completely separates the forefoot and heel as well as leaving a space under the midfoot that has no ground contact. A full ground contact outsole has a smoother ride and better transition through the gait cycle in my opinion).

The transition through the forefoot is fantastic due to the firmer Cushlon and those forefoot nubs. The heel was a little abrupt at first but broke in nicely. There is a very mild curve at the heel to help with the transition but it is minor. However, as the shoe breaks in, the midsole, which as you can see has an accordion-like set up in the heel, compresses nicely had helps push you forward along with the Heel Zoom unit.

The drop feels to be around 8-9mm if I had to guess. There is enough there to be a daily trainer but not too much to be an uptempo shoe. Although the stiff heel takes a few miles to break in, I have not found that it gets in the way during easy or fast runs. For those that stick to low drop shoes, you may be better off in the Streak 6 if you are looking for a long distance racer. For those who like responsive heel cushioning in their distance racing shoes, the Rival 5 will fit the bill.

Upper

As the Nike Zoom Speed Rival 5 is technically a lightweight trainer, the upper is a little thicker than most racing flats. There is a heel counter that is embedded in the moderately cushioned heel aspect of the upper so while it is not aggressive and should not irritate most people's heels, those that are very sensitive (with Hagland Deformities) may want to be careful as always. There is not a last set of eyelets to lace lock the shoe, so those with very narrow heels may have some minor difficulty as the heel fits about average. The lack of last set of eyelets (which seems to be a problem with the Nike Japan shoes I have tried) means you may have to tighten them down more instead of being able to lace lock the shoe. Instead of flywire, the Zoom Speed Rival has plastic extensions that run along the side of the shoe in a similar pattern to which the laces connect. I have not really felt anything drastically different compared to flywire, but they appear to do the job and my foot has not slid around at all. However, that may be due to the racing/snug fit of the forefoot that holds my foot well. The forefoot does fit a tad bit narrower, especially due to a lower toebox height than many trainers. Additionally, the toebox does taper fairly quick, but no faster than many other racing shoes (Adios). Have I been spoiled by the fit of the Nike Streak 6 (REVIEW)? Yes. However the upper broke in fairly quickly and again I want to mention that the fit is snug not tight. I have done several 8-12 mile workouts in this shoe and never once have my feet felt cramped. Those with wider or higher volume feet may want to check out a larger width, which Nike Japan usually carries in their racing shoes (usually). Those with highly sensitive feet that require Altra-like toe-box shapes, I would look elsewhere. 

Sizing wise the Nike Zoom Speed Rival 5 fits fairly true to size. The lower toe box does make it feel a little snug at first but upon breaking in seems to fit nicely to the foot. So I would go with your normal size.   I am a size 10 in most shoes (Pretty much across the board in road shoes from Nike, Adidas, Saucony, Brooks and Skechers Performance) and a size 10 in the Zoom Speed Rival 5 fits me perfectly.

Breathability wise I have not had any issues, but cannot truly comment yet as I have only run in cool temperatures (40-60 degrees) in this shoe. Yes I live in Southern California, but I do my training primarily in the early morning due to working full time as a Doctor of Physical Therapy.  Right now it is staying somewhat cool between 4:30 to 6:30 am.

Responsiveness, Ride and Use:

The ride is fairly responsive but not overly firm. The Nike Zoom Speed Rival 5 is similar to other lightweight 7.5-8oz lightweight trainers/marathon racers like the Saucony Kinvara, Adidas Adios series, New Balance 1400v4 (thanks to the massive weight gain that shoe had). The difference is that the Rival 5 has a higher drop than the Kinvara, is more stable than the Adios Boost series and is a little more shoe than the 1400v4. The Nike Zoom Rival 5 is meant as a lightweight trainer and partner to the lighter Zoom Speed Racer but can definitely be utilized as a long distance racer. Between the Streak 6 and the Zoom Speed Rival 5, I would be more inclined to reach for the Rival for half marathon to marathon distances whereas the Streak 6 has worked well for 5k to half marathon for me. Full disclosure, I use the Rival 5 for all my workouts that require me to warm up and cool-down in the same shoe I do the workout in. The versatility of this lightweight trainer is such that you can pretty much do anything in it.

Thoughts as a DPT

I may have addressed this previously, but due to the presence of a midfoot shank (that is integrated into the shoe nicely without totally separating the forefoot and heel) I'd like to talk about the Plantar Fascia. What is it? Most runners only hear about it via Plantar Fasciitis and assume it is a bad thing. The plantar fascia itself is a band of tissue that runs from a tuberosity on your heel bone (calcaneus) to your toes (specifically to the metarasal heads). The function of the plantar fascia is to support the medial (longitudinal) arch of the foot along with muscular assistance from the posterior (and anterior) tibialis, fibularis longus, abductor hallucis and other intrinsic muscles of the foot. The plantar fascia is also extremely cool because it is a performance enhancer when utilized correctly. When you can properly extend (lift) your big toe, the plantar fascia tightens and help transmit the forces generated by your calves to propel you forward (this is also called the Windlass Mechanism). It helps you utilize the forefoot rocker (going over your toes ONLY if you have enough flexibility) as it also helps to stabilize and maintain your arch when the foot re-supinates and stiffens during terminal stance and toe-off. The short version of all of that is that it helps stabilize your arch and helps transmits the force generated by your calves to propel you forward.

The plantar fascia tends to get irritated when it is over-utilized due to weakness elsewhere in the foot and leg.  If the muscular stabilizers of the arch are not doing their job, (posterior tibialis, fibularis longus, abductor hallucis, foot intrinsics), ie weak, then the plantar fascia is loaded with all of the forces normally meant to be distributed evenly among the different structures of the foot. Usually this results in individuals pronating heavily, which means collapse of the medial arch beyond normal (pronation is normal, excessive loading is not depending on individual biomechanics). Add in the fact that most runners have very tight calf muscles, which means now the joints of the foot are not being loaded evenly (ie the talocrural or primary ankle joint is stiff from the tight calves not allowing it to be fully utilized, thus the subtalar joint and midfoot joints are overload to compensate for the loss of motion)... you're going to eventually have a problem somewhere!

Making sure all the joints are evenly utilized, all the muscles are strong, flexible and balanced is the key to avoiding injury. When one muscle or joint gets stiff, weak and overloads another muscle and joint, that's when problems arise. The best way to ensure injury prevention is to make sure everyone is doing their job and no one is being overworked too much. 

 

Improvements in the Future

Whispers of the Zoom Speed Rival 6 are already out (thank you Dave Ross, aka NIKEMAN) although I am not sure of a specific release date. However, I would like to see a similar forefoot upper fit to the Nike Streak 6 that is a bit more anatomic but still fits snug. The Rival 5's forefoot breaks in well, but tapers a bit fast at the toes initially, although this never bothered me. I would also like to see a bit more heel curve to smooth out the initial contact of the gait cycle a bit more rather than having to wait to break the shoe. I do understand this is more of a training shoe than a racer in the Japanese market, but would like to point out how awesome the heel and forefoot transitions of the Nike Zoom Pegasus 33 are (I am now training full time in that shoe and it has become my favorite daily trainer of all time. I may have to write a second review based on my own thoughts to supplement the one from my buddy John).

Conclusion

I have enjoyed my time in the Nike Zoom Speed Rival 5 and will continue to use it as my primary workout shoe. It would be my first choice for a marathon racer and has been very versatile use wise. I have done workouts, recovery runs and longer runs in this shoe without any problem. The snugger fit holds the foot nicely without being tight and the responsive but not overly firm sole can handle any speed (even sprints as I found during an impromptu speed workout). I would like to see that heel smoothed out just a bit and a forefoot fit similar to the Nike Streak 6, but other than that have no complaints! Plus it is a special Japan Racer, so the Rival 5 receives bonus points just for being cool. Additionally, this shoe can be found for $50-70 on most European websites, so seems to be quite a bargain shoe for the quality that it brings! I have had absolutely no durability issues over the 35 miles very hard miles I have used this shoe for and expect to get +300 miles out of it. So if you are looking for a somewhat snug (but not uncomfortable) versatile long distance racer/lightweight trainer that is a little firmer and stable (ie not boost) but not overly firm (my unboosted Adios 2s at times) take a look at the Nike Zoom Speed Rival 5.  

Thanks for reading and don't forget to Tack On!

These shoes were purchased new on Global Raktuen for $80.  They are currently not available in the US and MSRP seems to be $50-$90 on European and Asian websites.  I put at least 75 miles on every pair of shoes before I review them (except racing flats which I put on at least 25 miles).  Currently I have 36 miles on my pair.

As always, my views are my own.  My blog should not and does not serve as a replacement for seeking professional medical care.  If you are currently injured or concerned about an injury, please see your local running physical therapist.

-Dr. Matthew Klein, PT, DPT

Nike Lunarspider R6 Review

Nike Lunarspider R6 Review

Physical Therapy Jokes: Bringing Humor to the Profession

For those first coming to this blog, I started this as a way to flush out my thoughts with a DPT twist on current trends in running footwear.  Additionally, my goal was to review running shoes while educating people on how parts of the shoe could affect your body and what to think about and look for.  Recently, having just passed boards and graduated from DPT school, I have had an urge to not only continue with what I was doing footwear wise, but also to steer this blog in a more physical therapy based direction.  I absolutely love teaching and I am hoping to share not only what I learn during this journey as a DPT, but also what I learn as a runner/athlete, what I learn in my upcoming orthopedic residency at Casa Colina, in my future potential fellowship(s), etc.  My goal is make people think and improve how they view not only themselves but the world around them.

Brooks Asteria Initial Review

Brooks Asteria Initial Review

Skechers GOmeb Strada 2 Review

Skechers GOmeb Strada 2 Review

  In the last year, Skechers Performance has continually proven to me that they are extremely serious about developing and putting out very good running shoes.  My experiences in the Strada 1 (REVIEW), GoRun 4 2016 (REVIEW), Forza (REVIEW) and Speed 3 and 3 2016 (REVIEW) have shown this repeatedly and I look forward to each new release.  Which explains why I was a bit baffled by the quiet release of the GOmeb Strada 2 a few months ago.  The original Strada became one of my favorite trainers with the decent amount of protection, responsive midsole (which worked very well for fast long runs) and the interesting placement of forefoot outsole rubber that acted as very mild medial forefoot posting (which works very well for me as I tend to pronate heavily in the anterior midfoot/forefoot area).  My only major issue was the very clear outsole durability issue and while the shoe lasted 300 miles, the outsole wore down very fast.  Regardless, I was excited to see what had been improved upon in version 2.  The major changes I can see are to the upper (as per usual with Skechers Performance as they have been only making major changes to the sole every other year) to improve durability and the switch of the midsole material to 5Gen.  How did this change things?  Read on….

STATS (per Running Warehouse)

Weight: 9.7 oz

Drop: 8mm

Stack Heights (Heel/Forefoot): 28mm/20mm  

Classification: Neutral Trainer

Price: $130

Midsole/Ride

   The major update to the sole in the Strada 2 is the change from using Resalyte to using 5GEN material.  This is supposed to create a more responsive and cushioned ride.  My personal opinion is that the change made the sole softer and actually decreased the responsiveness that I felt from the previous version.   The Strada 1 was a surprisingly bouncy shoe that I was able to use easily for fartleks and fast long runs.  I attribute this to the slightly stiffer cushioning compressing well but rebounding fully during toe-off.  The Strada 2 is still a fast and responsive neutral trainer, I just notice the flexibility has increased a decent amount, likely due to decreased sole stiffness, especially in the sagittal plane (front to back).  The Strada 2 is a much more flexible shoe overall than something like the Saucony Pegasus or Saucony Ride.  The midsole foam overall seams to compress less on landing but still provides plenty of protection.  The change is slight, but may be noticeable for those who have put many miles on the original.  Combined with the almost similar set- up of firmer outsole material running under the first metatarsal, that creates a VERY mild feeling of forefoot posting (ends up being more proprioceptive feedback that actual support) it gives the shoe the potential to be a more stable shoe (more on that later).

Upper/Fit

   Onto the biggest area of change.  The upper in the original version was a little thick but not too bad.  There was a good amount of room throughout, especially in the forefoot, which was not too wide nor too narrow.  The Strada 2 has a much thicker and stiffer upper than previous.  There are thick overlays around the medial and lateral sides of the forefoot.  Initially I was very concerned when I tried them on because not only was the upper thicker, it was stiffer.  This stiff feeling made me concerned about blisters on the sides of my toes, but to this day (and after 15-16 mile fast long runs) I have not had any issues with rubbing or blistering.  There continues to be just enough room in the forefoot, but those who wore the previous version should be aware that because of the overlays and increased upper thickness, there is slightly less room.  In addition to feeling stiffer, the upper does not seem to breathe as well.  Living in Southern California, especially with it being summer now, my runs have been in very warm temperatures.  For the first time, my feet have been getting a bit hot during some training runs.  It has not been terrible, but for those who are more sensitive need to be aware of this.  So not the most breathable upper.  However, the tradeoff is that this is one of the most durable uppers I have seen.  Just like the GOrun Forza, there is absolutely NO wear that I can see after +150 miles and some intense single track trail runs.  So the upper will definitely last thanks to it being built up. 

Durability/Outsole

    As per the previous version, the outsole wear started VERY quickly and slowed down.  However, after 100 miles, there continues to be a lot more wear than I would like.  This is very confusing because the GOrun Forza has one of the most durable outsoles I have ever experienced (outsole was mostly fine after being retired at ~400 miles).  If I had to make the call, I would say the 5Gen material has improved the outsole durability by a little bit but not by much.  I believe the overall softness of the midsole material contributes to the low durability as it continues to compress well (despite being a little stiffer) and is the quietest shoe I have ever run in.  Like the Forza, I think the Strada could use some additional structure or firmness built into the outsole to improve durability.

Use

   The GOmeb Strada 2 is a fairly traditional trainer that will work best for high mileage, training runs, long runs, uptempo runs and fartleks.  As this is a trainer, I would not suggest it for intervals as there are definitely faster shoes out there.  The mildly lugged outsole in the forefoot does give the shoe good grip on roads and very light trails.  The cushioning in the shoe does protect the foot fairly well on light trails, but being a road shoe, this is NOT something I would use for more technical terrain.  For that I would look at Skechers Performance fantastic new GOtrail line. 
    Another big change in the Strada 2 has been the large decrease in weight.  The Strada 1 weighed around 10.3 ounces (per my scale) and the new version has dropped over half an ounce.  This almost makes the Strada 2 feel like a lightweight trainer and definitely makes up for the decreased stiffness (that I enjoyed because it made the shoe faster...).

Thoughts as a DPT:

  With the slightly decreased stiffness of the sole, I actually feel the distinguished outsole material a little more than the first version.  This makes the Strada 2 more of a very mild forefoot stability shoe.  So for those looking for that very mild forefoot support that was very apparent in the first version, you can rest assured it is still there.  The whole point of posting is to make the part of the midsole that would normally be compressed more by excessive foot pronation (which is a triplanar MOTION.  It’s not a position.  Pronation is made up of foot dorsiflexion, eversion and abduction of the foot) firmer than the rest of the shoe for contrast.  So instead of compressing that part, it is firmer so the other, softer midsole compresses more and supposedly “guides” your foot into better forward motion (the jury is still out on whether this actually works, whether it really is just affecting some aspect of your nervous system or whether there are only specific people this will work for).  To be clear though, the GOmeb Strada 2 is a neutral shoe and is not marketed as having any stability components.  I just thought the previous version was very unique in this aspect since VERY few shoes on the market offer any kind of forefoot posting.  Posting and most types of stability are all of it is in the heel or midfoot.  Which totally leaves out people who collapse at the first ray/medial forefoot.  There are some shoes that do have forefoot posting including the Nike Zoom Odyssey, Altra stability shoes and from what I have heard maybe the New Balance Vongo (which I have not tried and may be wrong about.  That has been my understanding).   But again, the Strada 2 is a neutral shoe and is marketed as such.    

Areas for Improvement

    The major issue continues to be outsole durability.  The sole is already a little on the soft side and I would NOT mind if they firmed it up or took a note from the Forza’s outsole.  Skechers Performance already has a highly cushioned shoe (GOrun Ultra Road) and I think the Strada would benefit from additional firmness and a little more structure to the shoe to make it a true neutral trainer alongside the Nike Pegasus, Saucony Ride, Brooks Ghost and others. 

   My other major issue is the cost.  At $130 this is an expensive shoe.  Especially for one that has durability issues in the sole.  Do I notice the durability issues while running?  No, because the sole is thick enough and with the increased flexibility, I still don't feel the breakdown as much.  However, compared to other neutral trainers (especially the Pegasus), I would see if there was any way to drop that price point $10-$30 to make the shoe more accessible.  

Conclusion

   The GOmeb Strada 2 continues to be a great trainer for me and I will continue running in it until the shoe falls apart.  The softer midsole is a little more flexible and softer than the previous version and the upper is much stiffer but more durable.  Durability has increased slightly with the change to the 5GEN midsole material, but overall the Strada 2 is similar to the previous version.  For those that liked the sensation of increased sole firmness over the 1st metatarsal, due to the overall increased sole firmness, this is still present.  Durability of the outsole continues to be an issue, but expect to get a relatively normal lifespan of ~300 miles out of this shoe (or more if don't tear shoes up as fast as I do).  Thanks for reading and don't forget to Tack On!

Disclaimer: These shoes were purchased on Running Warehouse for their full US retail price.  I put at least 75 miles on every pair of shoes before I review them (except racing flats which I put at least 25 miles on).  Currently I have 154 miles on my pair.

As always, the views presented on this blog belong to myself or the selected few who contribute to these posts.  My blog should not and does not serve as a replacement for seeking professional medical care.  If you are currently injured or concerned about an injury, please see your local running physical therapist or medical professional.

-Matt Klein, DPT

EDITORS NOTE:  I originally thought the Strada 2 was firmer and stiffer than the Strada 1.  However, after comments from my fellow Shoe Geek David Henry, I found my Strada 1s and discovered that flexibility and midsole softness had definitely increased.  I attribute this to not running in the Strada 1 for over a year and VERY much appreciated David Henry's comments provide a good solid review for the Skechers GOmeb Strada 2.  The current review reflects these updates and has been edited.  

Nike Zoom Streak 6 Review

Nike Zoom Streak 6 Review

Adidas Adizero Adios Boost 3 Initial Review (and Return)

Adidas Adizero Adios Boost 3 Initial Review

Brooks Hyperion Initial Review

Brooks Hyperion Initial Review

Nike Zoom Streak 6 Initial Review

Nike Zoom Streak 6 Initial Review

Hoka One One Infinite Review

Hoka One One Infinite Review

Skechers GoRun Forza Review

Skechers GoRun Forza Review

Skechers GoMeb Speed 3 2016 and Speed 3 Dual Review

Skechers GoMeb Speed 3 2016 and Speed 3 Dual Review

Nike Zoom Streak LT 3 Review

Nike Zoom Streak LT 3 Review

New Balance RC1400v3 Review

New Balance RC1400v3 Review

Sock Blog: Feetures Elite Light Cushion Review

  I'm branching out a bit from my normal shoe reviews to bring you a sock review.  This came at the request of my girlfriend and many others who, while they know the shoes they like, are curious about the different types of socks on the market.  Being a foot, ankle and lower extremity nerd and physical therapy student, socks should be an important consideration and can also contribute to foot movement, mechanics or issues.  So let's try this!  First up we have my main training sock at the moment, the Feetures Elite Light Cushion.  Here are my thoughts: