What Shoes to Wear Running; What Shoes to Wear Walking

I'm a runner and my mom's a walker. We live 800 miles apart so we were surprised to see that our shoes look like they could be neighbors. I'm running 5-7 miles a week in the Brooks Cadence and she walks 4-5 miles a day in Mizunos.

Mother/Daughter Running Shoes

I like the  Brooks Cadence for the "posts" under the arch. They support my outer foot and ankles when they roll outward as part of my stride. The toe box is roomy and the arch support is good. They are light but firm - they really hold your foot, unlike the Puma Faas 300 and the original Saucony Kirvanas. Unfortuantely, the left foot is a little too tight across the top of my arch so I get a cramp or tightness on most runs. Another runner acquaintance says the construction gave her blisters at the front of her arch initially. I've tried loosening the laces over the arch and it has helped a bit.

For walking in rain, sleet, snow or dry desert conditions, my mom only wears Mizunos. She walks 3-5 miles every day, so she really knows what works for her. She's mostly walking on pavement but sometimes hits the foothills of Boise, so she likes the serious tread on Mizuno. The support, quality and structure all work for her. Because she has wide feet (like me), she wishes the toe box on the Mizunos was roomier - it comes to a point, instead of being round like the Brooks

What running shoe works for you? Finding out can be expensive so, when buying, ask about the store's return policy. Places like roadrunnersports.com are pretty good about letting you test and return.

Happy trails!

Running Socks: Nike running socks

Nike has won my heart all over again with the best running sock. Yes, it is that easy to win my heart but, before judging, keep in mind how hard it seems to be to make a great running sock!

Also, let's be clear: socks are the most wonderful item in any athlete's arsenal. Bad socks = blisters, lost toe nails, distraction, ugly tan lines and, sometimes, foot cramps. Good socks = effortless, thoughtless foot action. The sign of a good running sock: you forget it's there.

And, Nike has done it with the Nike Dri-Fit Cushion No-Show. Here's what I love and the one thing I wish was different:
- Starting at the ankle, the tab in the back is meaty. This sock is NOT going to end up slipping down into your shoe. And yet the cut is low, so you really are showing very little sock and keeping your tan lines to shoe cuff level.
- Two places on a sock are really make or break: the arch and the toe box. The arch on the Nike Dri-Fit Cushion is perfect. It hugs without cinching, supports without stifling. The sock's name comes from a very cushioned heel but the mid-foot fabric around the arch is thin, wicking, breathing Dri-Fit.
- The toe box fits real toes, thanks to left/right specific cuts. Even more important, there's no seam, so there's no reason to get a blister or chafing.

Unfortunately, as with all of Nike's high-quality gear, these babies aren't cheap. While less expensive than most SmartWool socks, they are $10 for ONE pair. Overall, they're well worth the 10 spot if you plan on running or race walking regularly. And, as the holidays approach, they'll make great stocking stuffers for your athletic friends and family.

Happy running!

Best Running Trail in Copenhagen

Travel and running go hand in hand. What better way to get a sense for a place than to run with the locals? Unless, of course, the locals don't run, in which case you'll get a sense for the local fitness.

Copenhagen is full of runners and bikers and has lots of dedicated "sidewalks" for cycling, but not a ton of running paths. There is a nice, gravelly long one, however, along the Sankt Jorgens So (St. George's Lake), in the middle of town. It was very much a local spot - running from the edgy Vestrobro neighborhood, through the ethnic, hipster Norrebro and up into the posh Osterbro area.

The lake is a skinny rectangle divided into sections by bridges. Along both sides are nice paths for biking and running. Trees provide shade and the local runners provide company.

I almost wish I had a Run Ranking system so that the 4 stars I'm giving Sankt Jorgens So would have real meaning. Let's just say, it inspired, it was flat and it was pretty. So go! Run Copenhagen!

By the way, what to wear running in Copenhagen? In early September, it was a cool 50 degrees. I definitely was too cold at the start and, as the photo shows, barely worked up a little sweat. I think a t-shirt with my shorts would have been ideal.

Running Gear Blog: What to Wear Running

What to Wear Running in 70 degrees: shorts, wicking t or tank, and low-rise socks that don't curl up into your shoes when you run.

Why? 70 is pretty warm - anything over 65 is going to increase your heart rate and slow you down. The best way to stay cool: expose your skin. The body's largest organ, skin is an amazing cooling system involving evaporation and ventilation. So, expose as much as you feel comfortable for maximum cooling. Just remember, wear sun block.

Today's featured brand: Puma. After a year, I still love these running shoes. The Faas 500 are a little more supportive than I need but they're holding up really well (one of the myths I'd heard about Pumas is that they fall apart quickly), look great and are comfortable. The only negative: the tongue sometimes slides down into the shoe when I'm running, which can create pressure on the top of my arch.

Serene Lewis meets Carl Lewis, Track & Field Olympian

I like my job now - I get to write, problem solve and play in the social media sandbox. But I never meet world-famous athletes. Ages ago, I did PR. It was sometimes stressful but my coworkers were awesome and, because one of my clients was Nike, I learned about great gear and got to meet a few gold medal-winning Olympians.

Sadly, I don't have a photo from when I met Michael Johnson (the world's fastest man at the time wasn't very chatty), but I did manage to capture when I met two other heroes. As I continue to go through Olympics withdrawal, a short walk down memory lane:

Mark, Dave, Me, Carl Lewis!, Courtne, Matt

Me (back row), women's soccer players from '99 team including Brandi Chastain (front row)

What Music is Good for Running: Songs from Olympic Commercials

I love the Olympics. Even the commercials get me hyped. Here are two of the best songs from this year's commercials:

IE9 commercials - Alex Clare's "Too Close." Throbbing break up song that is soulful, big and makes you wanna roll.
Unkown advertiser - Imagine Dragons' "Radioactive." Alternative, strong, a little disenfranchised but with power. Makes me grind the gears up to the next level.

One more song, for the ladies. Adele's "Rumour Has It" is angry, upbeat, rich and, similar to "Single Ladies" for some people a few years ago, empowering.

Enjoy your workouts and couch surfing this Olympics!

What to Wear Rowing: Gear for Rowing Machine

Activity: Rowing on the stationary rower
Temp: Gym temp - 70ish and moderate humidity
Time: 30 minutes

What I Wore: Lululemon, top and bottom. Loose tank with built in sports bra and low scooping for ventilation (and cuteness). Capri tights. Puma Faas 300 running shoes.

Did It Work: Yes. Here's the thing, on the rower, running shorts are super annoying. Because of how short women's running shorts are, you basically are putting your bare cheeks/upper thighs on a seat that hundreds have sweat on before you. So, long shorts or capris are key. 
Also, rowing is a lot of shoulder and arm movement, so a sleeveless top or tank is ideal - free, cool and, at 30 minutes, no chafing.
Together, this outfit is comfortable. When I'm out of tanks and have to wear sleeves, I wear my favorite Under Armour shorts, which are a little longer. The skin exposure that you get with shorts balances the coverage of a sleeve - rowing is hot work when done right and naked is best for cooling.

Note: The Lulu tights are a little "cottony" for me. They show sweat and attract cat hair. If I was buying the capris again, I wouldn't get black.

What to Wear Running: San Francisco Summer

Temp: 60 degrees (yes, that's summer in SF)
Wind: Mild
Humidity/Precip.: Moderate (~70%)/None
Terrain: Flat

What I Wore Running: Nike Dri-Fit t-shirt, Under Armour heavy-weight shorts, hat.

Did It Work: Yes. 60 is right on the edge of t-shirt weather for me. Today's run was slow and short, so it would have been easy to never warm up. The deciding factor was the sun - on a sunny day, it's easier to warm up and having exposed skin that allows sweat to evaporate is good.

Good luck to everyone running the SF Half and Full Marathon tomorrow!

What to Wear Biking...to/from Work

I bike to work at least once a week because it: doesn't pollute, doesn't give me road rage, gives me a workout, is fun, is way more scenic than highway.

Whatever your reason, here's a random assortment of possibly helpful tips for biking to and/or from the office.

1. Map your ride - riding to work isn't just about getting to the office. Turn the everyday into something better by taking a different route. Take a side street or cut through a park or both!
2. Plan your gear - depending on how long your ride and how much your sweat, you may have some flexibility with gear. I take my bike on the train in the morning, so I only have a 1-mile ride, allowing me to arrive in my work clothes. Going home, I bike the entire distance, so I wear cycling gear. This saves time on arrival (no changing) and fewer people have to see me in bike shorts. If you have a long ride or sweat at the mere thought of cycling, wear gear and change in the handicap stall (more room so you won't drop a pant leg into the toilet while getting dressed). Important: no matter what your plan, figure it out the night before and pack accordingly. There's nothing worse than planning on changing at work and realizing you forgot shoes.
3. Do a practice ride - especially important if you're planning on riding in your work clothes. Do you have any idea how sweaty you get when riding in pants and a button down shirt? Can you even peddle in your skinny jeans? Is there a hill that seems like a gentle slope in the car but is actually a mile climb?
4. Be safe - in the summer, more daylight makes us feel more visible but being seen is always an issue when cycling. There is no shame in being a human torch if it saves your life. Bright yellow vests and jackets are best in summer daylight but at night, get lit! And don't just think about what's ahead, remember the car approaching from behind. Reflective gear is good when traffic is going under 25mph. Bright, flashing lights are needed for anything faster.
5. Remember your bike lock - you never know when you might want to stop and smell the flowers. Be prepared to pause with a lock. Also, some offices don't let bikes in. If that's your situation, politely raise a ruckus - if FedEx trolleys are allowed in, so should bikes - and lock up outside until your ruckus gets results.  

It probably would also be smart to learn how to change a flat and carry a flat-tire kit. I don't so do as I say and not as I do. Or don't. Most importantly, enjoy the ride!

Addicted to Running

Here's how I know I'm a running addict:

1. I had to "quit cold turkey" because I was getting injured too much and too often.
2. Not running, if I don't find a stop gap, makes me itchy antsy crazy!
3. Even though I quit running in December,  I am using a specific part of my life about which I'm not pleased as an excuse that I "deserve" one run a week until it gets resolved. Let's just say, it's been going on long enough, I'm back up to two miles.
4. I haven't told my mom or best friend that I'm running again because they'll give me a hard time. Shh, it's a secret!
5. When I used to run a lot, I would down play how much I ran, "Oh, I'm really more of a social runner."

My only glimmer of sanity is that, when I'm injured, I usually take a break.

Are you a running addict? How do you know?