I love your views on minimalist running in a realistic manner. Real basic shoes that promote a natural stride on a low budget. I followed your advice on the Saucony bullet and LOVE them except for the fact that they are slightly narrow for my feet. Any suggestions as to another option? I love the feel of that shoe, but it’s squishing my toes. Was hoping you might know of an equivalent that comes in wider sizes.

Thanks in advance,
Wide Willie

Hi Willie,

I know what you mean. Old school track shoes like the Saucony Bullet and Puma H Street aren’t particularly wide. Neither are newer shoes like the Nike Free.

The Feiyue martial arts shoes I have aren’t as narrow, but I think it would be a bit odd to run in them for any significant distance (as in, more than 10 yards.)

I’ve heard New Balance is a good brand for wide feet, but I haven’t tried any of their shoes to see how “minimal” they are, or even if they are wide enough. One of their racing flats is the RC205, which looks pretty nice, but sports a (not so minimal) $90 price tag.

There is a new offering from New Balance slated for March 2011 – the Minimus footwear line. It looks great, but I doubt these shoes will be under $90.

Generally it’s just plain hard to find these kinds of shoes for wide feet. They are all pretty narrow, especially in the toe box.

You might have to try Vibram FiveFingers, Softstar Runamocs, Vivo Barefoot, etc. to find something that allows your toes to move comfortably. None of those options are normal or cheap, unfortunately.

Right now I’m excited for a rumored Spring 2011 shoe launch by Altra. They are coming out with a new line of shoes that look like minimalist track running sneakers, but with a wide toe box. The Altra Instinct sounds like the dream shoe I’ve been waiting for, so I’m hoping for the best!

Does anyone else have any ideas on wider track shoes? Or at least ones that have a wide toe box?

It got to the point where my Saucony Bullets had finally bit the dust. Two pairs demolished in under a year!

I needed some new, lightweight shoes, but I just didn’t know what to buy. I didn’t want any more Saucony Bullets, and I didn’t want to spend $150 on specialty “barefoot style” running shoes that are probably less durable.

What did I do to tide myself over?

Well, I had an extra pair of Zinetic slippers that were still in one piece, but wouldn’t stay on my feet. (They were a little big, so the heels just kept falling down.) So I converted them into usable running shoes!

1. First, I used a paper hole punch to punch two holes in each shoe. One hole on each side of the heel, which ended up being about an inch apart. It doesn’t have to be exact.

You could also use an awl to poke a hole or even use scissors to cut slits in the heel if you wanted. Use whatever tool is closest to you at the time!

2. Then I ran a shoelace through the holes. Technically, I used half a shoe lace per shoe, but you get the idea.

A full shoelace would be too long, so just take a spare shoelace and cut it in half for this project. Note that when I cut the shoe lace in half, I cauterized the cut part with a match, which melted it together to prevent fraying.

3. Then I looped the shoelace around in front of my ankle and simply tied a knot like I’d do with any other shoe.

Cinched lightly, these slippers are good for jogging. For sprinting, I cinch it down tight and the slippers don’t move!

All in all, it took about five minutes to do, and they work like a charm!

Now this has me thinking about going back to wearing Zinetic slippers more often. I might even try to rig up a set using elastic shoe laces (like Yankz or Speed Laces.) That would be really slick.

As athletes, we have to deal with stinky clothes all the time. We’re forced to get pretty good at dealing with it eventually, or else our $200 bib shorts are too nasty to wear after three weeks!

The problem is, we can’t throw our stinky shoes in the washing machine with everything else. And that sucks because our shoes are probably the stinkiest piece of gear we use!

So, here are a few things you can try to keep your sneakers smelling fresh:

1. Foot Spray

The easiest, most conventional way to keep your sneakers smelling fresh is to use some sort of spray. The two main options are Odor Eaters Foot & Sneaker Spray and Dr. Scholl’s Odor Destroyers. Both come in an aerosol can and can be sprayed on feet, socks, or in your shoes.

Spray it on your feet before a run to increase comfort, and spray it in your shoes after a run to prevent them from getting too stinky.

2. Activated Charcoal (or Kitty Litter or Baking Soda)

Activated charcoal has some cool uses. Some people put bags of it in their basement to absorb excess moisture and foul odors, and it’s also used to create scent-proof hunting outfits (used to prevent animals from smelling hunters as they approach.)

Therefore, it makes sense that it could also work to absorb odors from stinky sneakers. What I suggest is getting some activated charcoal (like this), put it in some pantyhose or an old thin sock, and tie off the ends. Then just keep that in your shoes when you’re not wearing them.

(I’d hesitate to use charcoal from your grill, unless you want the black dust coating everything!)

You could also try kitty litter, which is probably cheaper and easier to find.

The other option is baking soda. An open box of baking soda is commonly used to keep your fridge smelling fresh, so why not try it in your shoes? Just sprinkle some baking soda in (or on) your shoes every so often and see if it helps.

At the very least, it’s a good substitute for the specialty products, since you most likely have some at home already.

3. Alternate Shoes Each Day

I picked up this tip from businessmen who wear expensive leather shoes to work each day, but I figure it could apply to running shoes as well.

The idea to is never wear the same pair of shoes two days in a row. This gives each pair time to dry out between uses, rather than be constantly damp with sweat.

You would have to buy two pairs of sneakers to pull this off, but it’s not a bad idea, since you’ll probably more than double the life of each pair.

*Bonus tip*

4. Get Brand New Shoes

It’s not cheap, but new shoes should smell nice!

Honestly, if your shoes are so stinky right now, it’s unlikely that a little spray or powder will completely change things around. So you might need to start fresh!

Photo credit: poolie

Ever go out on a long run but your nipples get chafed on your shirt?

When I first started distance running, I never even considered nipple chafing. Then my chest starting aching and I realized my shirts and singlets were rubbing my nipples raw!

Luckily I figured this out early, because I’ve seen plenty of marathon runners finishing with blood dripping down the front of their shirt. That can’t be comfortable!

But by using the three tips below, you can save your nipples, and you don’t even need messy lubricants like Vaseline!

1. Tape

My lack of nipple “issues” during my long runs can be attributed to one thing – Transpore medical tape by 3M. This stuff works like magic.

You just apply a small piece of this tape over each nipple before your run. It solves the chafing issue, it doesn’t hurt when removed (unless you put it over chest hair,) and it doesn’t come off unless you want it to (you could leave it on for a week if you wanted.)

Note: Duct tape is not a worthy substitute for Transpore!

You can buy 3M Transpore medical tape online. Click here for a list of stores.

2. Band-aids and wart cushions

Another nifty idea I’ve seen is using Band-aids. One Band-aid over each nipple will protect the nipple from chafing.

Something else that falls into this category are those little wart/corn cushions. They are sticky pads with a little hole in the middle, and they look like they’d go right on your nipple.

Neither of these products will work as well as Transpore tape, but you might already have this stuff in your medicine cabinet, so it will work in a pinch if you don’t have the good tape yet.

3. NipGuards

If you prefer specialty products with cute names, there’s something for you, too! They’re called NipGuards and they are like little cushions that stick over your nipples. They are made specifically for runners.

If for some reason the cheap solutions don’t work for you, you may have to shell out the cash for these – $9 for a 10 pack.

I haven’t used them but it seems they are very well-liked by runners with nipple chafing issues.

You can learn more at NipGuards.com.

Summary: If you experience nipple chafing or irritation while running, get something to put over your nipples, and that should solve the problem.

I need totally waterproof socks for adventure racing! I’ve read Seal Skinz socks will leak water in the cuff!

Please help,
Wet Willy

Hi Willy,

I’m betting you have read my review of Seal Skinz socks. I think they are awesome for wet, muddy terrain, and ankle-deep water.

If you’re out canoeing and have to wade through knee-deep water, I’m not sure what would be best. I haven’t used the Seal Skinz socks for that purpose, so I can’t say whether or not the cuff would leak.

There are special socks for this purpose though – the Seal Skinz Waterblocker. They have a special cuff at the top that is supposed to be completely waterproof. For $45, I hope it is!

But yes, I have read some reviews (notably the ones at REI.com) that say Seal Skinz socks leak water down the cuff if you wade into knee-deep water. If that’s the case, they wouldn’t fare any better in deep water than the regular Seal Skinz.

Also, if the Seal Skinz waterblock cuff doesn’t keep water out, I’m betting that most other waterproof socks of that length are going to have the same problem.

Since buying hip waders (made for fishing) or a wetsuit (for ocean swims) would be impractical, what I would recommend is sticking with regular wool socks for your adventures. Wool socks stay warm and comfortable when wet, and you wouldn’t have to worry about them filling with water.

One of my personal favorites is the DeFeet Wooleator sock, or for cooler weather, the Woolie Boolie.

(If anyone has more suggestions, please chime in with a comment below.)

If you are running a marathon or other endurance event, there’s a good chance you need to carry food with you. Sometimes you need to carry food and water, but most events provide water and Gatorade on the course, so food is the primary concern.

I prefer to carry energy gels with me by pinning them to my shorts, but there are many other ways you can try.

Here are 7 of those ways: (The catch is, you do NOT want to carry your gels like this!)

1. Gels under your race cap.

If you wear a running cap, you could put the gels underneath the cap so they are held in place between the hat and the top of your head.

But gel packets on your head isn’t very comfortable, and you also have to make sure the gels don’t fall onto the ground whenever you remove the cap!

2. Gels under a forearm sweat band.

I like wrist/forearm sweatbands so I can easily wipe sweat from my brow, but I wouldn’t use them to hold gels against my arm.

Gel packets are slippery, especially against skin, and they could easily slide out from underneath the sweatband.

3. Tape gels to your body.

To make sure the gels aren’t going anywhere, you could just tape them to your body. That will certainly hold them in place, but removing them is not comfortable, especially if you have body hair!

4. Glue gels to your body.

If you’re out of tape, don’t worry – you can glue the gel packets to your body! Of course, this makes for even more painful removal, since a layer of your skin will rip off with the gel packet!

5. Clothes pins around your waistband.

If you’re out of safety pins, maybe you have some wooden clothes pins lying around? You could clamp some gels to your waistband with these pins.

You just have to deal with the discomfort of a big wooden object pressing against your body, and the good possibility that the gel will slide right out of its grasp.

6. Sew your own Velcro holders.

If you are good with needle and thread (and glue,) you could make your own Velcro attachment system. Simply sew Velcro patches onto your shorts, then glue the corresponding Velcro to your gel packs.

That’s pretty secure and allows for an easy grab, but why waste good Velcro on gel packs that will be thrown away?

7. Wear a triathlon singlet.

By far the easiest way to carry gels when running would be to wear a triathlon singlet (those fancy skin-tight tank tops.) It has a neat little pocket in the back where you could stow a few gels.

But triathlon gear has no place being worn during a marathon! Outside of triathlons, you shouldn’t, you know, look like a triathlete…

Photo credit: Penningtron

I’ve had a few bad experiences running with low socks in the past. Just look at the photo below to get an idea…

Those blood spots on the backs of the socks do a pretty good job explaining things!

Here’s what happened… One day I set off on a 16 mile run wearing ultra low-cut socks. The problem was that I had worn them numerous times while riding my bike, with no problems, making me think they would be fine with my running shoes. Too bad my running shoes are taller and the impact makes them scrape my heels!

So unless you are wearing triathlon shoes that are made for bare feet, wear tall socks! They should at least be tall enough to cover your heel and protect from blisters and abrasions.

If you don’t, chances are your shoes will scrape your heels enough that there is bloodshed, causing your socks to look like the ones pictured above!

[Larger photo: "Wear Tall Socks!" via RunnersResource.com]

Yes, you can use safety pins to attach gel packs directly to your running shorts. I used this technique during my first marathon and it worked marvelously.

What you do is…

1. Gather the supplies.

You are going to need one or more gel packets, scissors, and safety pins (one for each gel packet.)

2. Smooth the gel.

Since these gel packets will be close to your skin, sharp corners are the enemy. So you need to take the scissors and round the sharp corners off the energy gel pack and you’re all set. (Notice the gel on the left has sharp corners, while the gel on the right has been cut.)

I recommend GU energy gels, because the packet is very slim and you can easily round the bottom corners off with scissors. Plus, the tab provides plenty of room to pin the gel without puncturing the actual gel part.

Some other gels, like Hammer, are big and bulky, so I’d skip them.

3. Pin the gel to the outside of your shorts.

Pin the gel to the waistband, but not so it hangs down. You actually need to pin it upside down, as shown in the picture.

Be sure you pin through the pull-off tab and not through the gel part!

4. Put on shorts.

This is simple. Put on your race shorts and singlet.

(Don’t worry if the gels fold over.)

5. Fold the gel over to the inside.

Now fold the gel packs over to the inside of the waistband. This step holds them in place so they don’t flap around.

With the sharp corners cut off the gel packets, this should actually be comfortable. If not, just tuck in your shirt, and you won’t even notice the gels (which will rest between your shorts and singlet, not touching your skin.)

6. Eat.

Then during the race, you can rip the gel off your waistband, and there’s no tab to litter, because it’s still pinned to your shorts!

(You can deal with the safety pins after you have recovered from the event. No need to mess with sharp objects when you have no energy!)

But I didn’t want to die of dehydration, either! So I had to do some testing and some shopping, and here are the six different methods I’ve found that actually work:

1. The Fuel Belt

The Fuel Belt is the “go to” product when it comes to carrying food, water, and other essentials while running. With a Fuel Belt you can carry small water bottles, a gel flask or packets, keys, and more (depending on the model you choose.)

The best part is that everything is carried around your waist, making it comfortable and stable. Yes, you’ll know it’s there, but it’s much more convenient than getting dehydrated!

Shortly after I started running, I began to see these for sale at shops and race expos, but I could never justify the $35 to buy one. In hindsight, I don’t know what I was thinking! This is essential for all endurance runners.

2. Shorts with Pockets

If you just need to carry a few gels, and maybe your car keys, there are some running shorts out there with little pockets made for this very purpose. The shorts pictured are from Race Ready, who make numerous articles of “race ready” clothing with those little pockets.

However, I also have a regular pair of Nike split shorts with a tiny mesh pocket in the back, just big enough to squeeze in a couple gel packets. Just make sure the pocket has a flap, Velcro tab, or zipper, because you don’t want anything falling out!

3. Water Bottle Glove

Want to keep your water bottles off your waist, but don’t want to waste energy gripping them in your hands? Then consider this product (the Nathan Quick Draw Plus is pictured,) which is almost like a glove that holds your water bottle in place. You still have to deal with the weight of the bottle, but you don’t have to waste your hand strength keeping a firm grip on it.

Another neat thing with this is that it also has a pocket for your keys or an energy gel.

4. Hydration Pack (Camelbak)

If you’re venturing out into the jungle or desert and need more than 20oz of water (which you could carry with a Fuel Belt,) you might need to step it up to a full hydration pack.

Packs from Camelbak, Deuter, and other brands are small, lightweight backpacks that contain a reservoir that holds 20-100oz water. You can drink from the pack by way of a tube and bite valve that hangs over your shoulder.

You just have to get one that is small, lightweight, and ergonomic, so that it doesn’t interfere with your running stride.

The trade-off for carrying more water is that these packs are heavier than a Fuel Belt, and they can make your back uncomfortably hot if they aren’t well ventilated. Some packs don’t have built-in waist belts, which means they might flop around, too.

5. Bottle Carriers

Another option is this cross between a water bottle glove, a Fuel Belt, and a hydration pack. This is a lot like a typical Fuel Belt (and is usually made by the same company,) but it carries full-size water bottles.

You get the benefit of carrying a larger quantity of water around your waist, without the extra heat and weight of a hydration pack. And if you have a favorite brand of water bottle, you can easily swap that in, in place of the standard bottles.

6. Safety Pins

Doing a race where there is plenty of water on the course, but you still need to carry your favorite energy gel? Then skip the fancy products I’ve listed here and go back to basics – safety pins!

Yes, you can use safety pins to attach gel packs directly to your running shorts. I used this technique during my first marathon and it worked marvelously.

I take GU gels and safety pin the tab to the outside of my shorts along the waistband, then fold the gel pack over inside my shorts. Then I just tear off a gel as needed. It works marvelously!

(Here are full instructions for pinning gels to shorts.)

So get whatever you need, whether it be a Fuel Belt or just some safety pins, and from now on you’ll stay properly fueled and hydrated while running!

Hopefully this gives you an idea of the learning process and adaptation to proper Chi Running (along with how quickly you can do it if you work at it.)

First of all, let me just say that I don’t run very much. We’re talking once or twice each week. I ran more than usual this year in preparation for a triathlon in May, but even then I was lucky to do three runs per week. Most of the time I am bicycling and doing calesthenics, plyometrics, yoga, bodyweight exercises, etc.

So if you run more frequently, you’ll probably pick up on the Chi Running technique faster than I did.

My ChiRunning Experience, Part I

The first thing I did was watch the DVD. Just watching it once was enough to familiarize myself with all the concepts and proper form. I knew it would be a while before my form really improved, but it was easy to make a few changes on my very first run.

I did a couple runs and each time I would alternate between certain focuses, making sure my posture was better and that I was starting to move my arms and legs as intended. The first run wasn’t a miracle, but I could feel it in my gut that I was onto something!

I watched the DVD a couple more times (about once each week) and on subsequent runs I’d concentrate on more elements of my form. Each time I was lucky enough to improve. The big improvement was in how I felt – I could feel myself running more smoothly, which is what I really wanted.

When I wasn’t running, I’d think about the drills I watched on the DVD and do whatever came to mind. A lot of the drills you can do while standing in one place or while walking somewhere, so you can do them at random times during the day whenever you feel like it.

I’d do a few drills every day and then try it all out on my next run, and I’d just keep improving gradually. Slow and steady is the way to go! (Even with a so-called injury-free* running technique, you can still overdo it if you try too much, too fast.)

*ChiRunning will definitely cut down on injuries, but you won’t perfect the technique on your first try, so you still want to be cautious. Don’t watch the DVD and then go run 20 miles thinking you will feel great afterwards!

But as far as quick results, I improved on my first run. Keep in mind that I’m already a conditioned athlete, so your results may vary, but it shouldn’t take long to make some important changes.

It’s the 80/20 principle at work. 20% of the technique, which you can pick up pretty quick, will yield 80% of the results. Then the next 80% will really help you perfect your form.

My ChiRunning Experience, Part II

You know those light bulb moments you have sometimes? Well mine was on a 5 miler when I would just float over the road, feeling great, and somehow I finished and still felt great! Just a month before, I’d do 3-4 mile runs and have to take days off after each one just for my legs to heal!

Unfortunately that moment came after my triathlon, but that didn’t matter, because I knew that Chi Running was for real and that I could realistically get back into running and enjoy it! Right now I’m trying to pick out a good marathon!

So my light bulb went off within a month of starting Chi Running. I have a long way to go, but even if I don’t get any better, I’ll still be miles better than I was just three months ago!

My ChiRunning Experience, Part III

Looking back on my running…

A funny thing is that I have actually tried some techniques while running that are similar to parts of the ChiRunning technique, but I wasn’t sure if they were a good idea or not.

For example, I had heard many times that endurance runners run on their heels because somehow that cushions the foot as it comes down. So that’s what I did. Then one day I tried a running technique that mimicked my leg motion while bicycling, kind of like moving my legs in circles. I figured I was doing it wrong, so I quit.

But after seeing ChiRunning, I now know I was onto something! (Let that be a lesson – you don’t always want to follow the crowd.)

My ChiRunning Experience, The Future

The future is looking bright! I’ve been sidelined by a few foot injuries this month (freak accidents doing some farming,) but I know I’ll be running better than ever because I’m still practicing the ChiRunning poses and drills.

As I do more running, one important thing I plan to do is have someone video me running. Then I can play it back in slow motion and make sure I’m doing what I think I’m doing! (You should do the same. They actually do that for you at ChiRunning camps.)

So I’ll be doing some video and also some photos, and then I can draw on the photos and compare them directly to the photos in the book. (The book includes “correct” and “incorrect” photos, so make sure your form matches the “correct” photo!)

Now enough of my ramblings, I should get outside and run!

Chi Running!

Want my full recommendation? Read my reviews:

Chi Running DVD Review

Chi Running Book Review