Trail Running in Australia

In the past number of years trail running events have experienced a significant rise in participation all across Australia. Evidently the idea of undulating, winding, scenic tracks is becoming more appealing to runners than the bustling city footpaths. As the Salomon Trail Series slogan states, “Bitumen is Boring”. At Footpro we are continuing to expand our knowledge of trail equipment and growing our range of products accordingly. In the following blog we aim to give you a good understanding of the importance of trail running gear and to steer you in the right direction.

Trail Running Events

Whether you are new to running or a seasoned veteran you can be sure there is a place for you within the vast array of running events available today.  Trail running events have attributed strongly to the increased interest in trail running in Victoria in recent years. The Salomon Trail Running Series is a prime example of such. This series has been a major success in 2013 selling out 1,500 entries to each of the four races at Kew, Studley Park, Silvan and the culmination of the series at Anglesea this Sunday September 22nd. The aim of this series was to encourage and accommodate for the increased interest in trail running and to facilitate this with a number of race distance options across picturesque Victorian trails. The variety of races available ensures that every athlete’s age group and abilities are catered for. Rapid Ascent has been responsible for putting this series together and they have done so with great success for the past 3 years. In conjunction with expert support from Salomon, Optimus Health, Hydralyte, and of course all of our team at Footpro, these events have helped to create a community of trail running enthusiasts across Victoria. For many, these races are an excellent way to keep fit while enjoying the scenery surrounding them. For others they are a social occasion where they can meet up with friends whom share their passion for trail running. For the more dedicated and driven athletes these races serve as a stepping stone to long distance trail races such as the upcoming SurfCoast Century 100km trail run ultra marathon this Saturday 21 September. This race is a prime example of the upsurge of ultra trail marathon races with double the amount of athletes (200) signed up for the full 100km distance while a further 400 athletes will complete the event as part of a team. Many of Australia’s elite distance athletes will be participating in this event and the competition promises to serve up some exciting racing. The North Face 100 is another world renowned ultra trail race which has attracted some of the world’s most elite ultra distance runners since it’s inauguration in 2008.

Technical Trail Gear

Finding appropriate running equipment can be a daunting challenge at times and this is even more true with respect to trail running due to a lack of specialist retailers. It is therefore paramount to seek out advice from experts on all aspects of trail running equipment. At Footpro, our aims are to ensure that athletes get the best possible advice on all aspects of trail running equipment as well as passing on the feedback which we receive some top quality trail runners which we have had the pleasure of dealing with. Trail running footwear is quite different from road running shoes in many key features. Firstly there is a need for increased underfoot traction for running off-road and the shoe selection is often
dependent on the level of grip required for one’s preferred trails. Another key criterion to consider is cushioning, specifically the amount of foam and the difference in it’s height from the heel-to-toe of the shoes. Similarly to road running shoes, trail running shoes range from thinly cushioned (minimalist) to thickly cushioned (maximalist) and everything in between. For those whom prefer lighter-weight shoes and increased feeling underfoot, minimalist shoes are the category of choice. For many others whom prefer cushioned and supportive shoes there are a plethora of options. Our advice would be to try out a number of different options in a specialist store and choose the best fitting shoe based on sizing, cushioning and support.

Aside from footwear, clothing, accessories and nutritional items can greatly improve your experience of trail running. Trail running clothing will need to be more weather resistant than road running apparel as the conditions tend to be more demanding off-road. Salomon dedicates a whole scientific lab team to develop these products in conjunction with elite athletes like Kilian Jornet and Ryan Sandes, the results of which compile their S-Lab range. This equipment ranges from specialist compressive clothing, footwear, backpacks, hydration storage and fuel belts. These are some of the most technical items of running equipment on the market and they are available for purchase at Footpro. The Salomon Advanced Skin running backpacks are ultra lightweight and comfortable while also allowing for 12 litres of overall capacity and 1.5L soft reservoir. They are the item of choice for more and more trail runners as they fulfill the requirements for ultra races. If you prefer not to running with a backpack then the Salomon Sense Hydro Set would have you covered. A neat little hand held soft flask which is barely noticeable while running. Alternatively the Salomon S-Lab belt allows you to carry all you little necessities like phone, wallet, keys and nutrition comfortably around your waist with minimal movement.



Whether a tech expert or a complete novice, Suunto has something to match your needs with regards to performance monitoring. Features such as heart rate, GPS, compass, navigation, altimeter, barometer not to mention a world of downloadable apps ensure Suunto leads the way when it comes to monitoring outdoor activities. Their range includes the flagship model the Ambit 2, the Ambit 2S, Core Crush, Quest, M5 and M2 models. More information on all these watches is available here.

  

Diet & Nutrition

While technical equipment is very important, it will be redundant unless one's body is capable of the physical requirements for trail running. This refers to strength and conditioning, flexibility and diet, all of which play a vital role in the success of an athlete. As trail running is strenuous and vigorous in nature and requires endurance it is fundamental that the body is fueled adequately before, during and after training bouts. The importance of hydration needs to be highlighted first. It is paramount we hydrate ourselves with water however, the requirements vary depending on the individual, activity and climate. Providing the body with sufficient nutrition assists with fueling for upcoming training sessions and aiding recovery.

Carbohydrates are the body’s primary and preferred fuel source. Carbohydrates can be fast-acting (high glycaemic index (GI)) or be slow-acting (low glycaemic index (GI)). Within these paradigms is where supplements integrate into the mix. Supplements come in many shapes and forms including gels, chews, tablets and drinks. Supplements promote balanced and sustained energy, hydration and assist with maintaining and replacing electrolytes lost during activity. Supplements are categorised into their ideal ingestion period; whether that be pre-, during- or post-event. Depending on the desired timing to be ingested will influence the composition of the supplement and its corresponding GI. Primarily, low GI supplements are ideally utilised prior to an event to promote a sustained and prolonged energy release. Some products have implemented a lower GI fuel source into their supplements to be ingested during an event, targeted at those events that are extensive and enduring in nature. High GI supplements play a significant role when consumed during an event as they allow for a rapid energy intake that is shorter lived in comparison to supplements that are low GI in nature. High GI supplements are becoming increasingly popular when ingested immediately after finishing to help promote recovery. At Footpro we have a number of products on hand that can assist with supplementing your nutritional needs. We stock a range of products from Dextro and 32Gi which the staff are more than happy to talk through any requirements and provide the appropriate recommendations. 

At Footpro we are constantly trying to expand our knowledge to ensure we can offer the best possible service to our customers. We have grown our range of footwear and clothing in response to the growing market and we endeavor to fulfill every customers wishes. We have had the fortune to deal with some amazing athletes in the past five years and hope to do so for many years to come. If you have anything you would like to see at Footpro in the future then please let us know. Similarly if you would like any further details on the discussed topics then feel free to contact us at your convenience. Comments below would be much appreciated.

Happy running everyone,

Team Footpro

www.footpro.com.au info@footpro.com.au

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Hoka One One Rapa Nui Comp and Kailua Comp

Hoka One One Rapa Nui Comp & Kailua Comp 

THE RISE TO FAME OF HOKA ONE ONE RUNNING SHOES IS LIKE NOTHING WE HAVE SEEN BEFORE AND UNLIKELY TO SEE AGAIN IN THE NEAR FUTURE. IN A RECENT JOURNAL ON A MAJOR US RUNNING FORUM, THE TERM ‘HOKA ONE ONE’ WAS THE CLEAR LEADER IN A LIST OF BRAND NAMES SEARCHED, THE GAP TO 2ND PLACE, ‘BROOKS’ WAS ALARMING AND CEMENTED THE NOTION THAT HOKA HAD SERIOUSLY IMPRESSED A LOT OF PEOPLE.

What makes the Hoka One One story even more impressive is that functionally they are great shoes to run in, BUT they look like a combo of an MBT and a corrective orthopaedic shoe designed for the vertically challenged. As keen runners the Footpro test team try to focus of function and feel, but even after miles of wear testing we still feel self conscious in our Hoka’s.

Like most running shoe brands Hoka One One will launch new shoes every year and in early 2013, we got wind of the new up and coming lower profile and more traditional looking Rapa Nui Comp trail shoe and Kailua Comp road running shoe.  The most notable design change of the Rapa Nui Comp and Kailua Comp was a thinner midsole that reduced weight and gave them a sleeker look.  The midsole dimensions of the Rapa Nui and Kailua are 26mm at the heel (a traditional shoe is 24mm), and 21mm under the forefoot (traditionally running shoe is 12mm).  Comparing the numbers highlights that the impressive cushioning features associated with Hoka are still there, only reduced slightly to provide a more responsive feeling shoe and help to complete the Hoka range.

The upper design on the Rapa Nui Comp and Kailua Comp looks and feels like a combination Bondi 2 and Stinson Evo technology.  The fit is no different to the rest of the Hoka range which is a relief as most lighter, faster and more responsive shoes also come with a narrower fit.   The overall weight of a Rapa Nui and Kailua is approx. 10% lighter than a Bondi 2 and we don’t think that comes as a great sacrifice to shoe lifespan.

Those of you who have already tried Hoka will be excited at the prospects of a race day shoe or another Hoka option better suited to shorter and faster sessions.  For everyone else that couldn’t quite swallow the Hoka One One cosmetics we are excited to say ‘It’s time to fly’.

Available now @ +Footpro Melbourne.

Hoka One One Running Shoes

Hoka One One Running Shoes

Hoka One One Bondi 2, Stinson Evo, Stinson Evo Tarmac & Mafate 2. $219.95 - Lighter and updated with some subtle but worthwhile modifications to the original Hoka Bondi.

Approx 12 months ago the Footpro footwear test team took a punt on a new and innovative brand called Hoka One One. A lot can happen in a year, most notably the way one new brand can be so adored, raved about and reinvigorate the running careers of so many. Hype is one thing but hype based on serious wear and tear testing is another thing altogether.  

Originally launched as an ultra distance road and trail running product the bulk of the Hoka fanatics do like a long run, and as most endurance athletes appreciate the right equipment the unusual appearance of a Hoka doesn't seem to phase them one bit.  2013 is a big year for Hoka with the release of their first two model updates.  Mafate 2 and Bondi 2 hit the shelves last month and thankfully demonstrated a great original idea that didn't need anything more than a tweak.  Hoka Stinson Evo hasn't been changed this season and most whom run in that shoe would be thankful of this. Its already a cracking trail shoe!

The Hoka One One Bondi 2 demonstrates true evolution.  By that we mean what needs to adapt has been changed and what was working well stays the same.  The Bondi 2 is lighter and fits the foot with a softer and more forgiving upper design.

The other critical feature of this iconic road running shoe is the unchanged midsole and outsole design.  The success of the Bondi stems from the stable but immensely cushioned midsole which Hoka seem to have got right from the start.  As they say "if it ain't broke......".  The new Hoka One One Bondi 2, with its increased breathability, lighter upper, and internally seamless mid and forefoot will be here in early February 2013. Before Brazil, France, Britain, Korea, Spain, all of South America and possibly even Canada and North America, you’ll be able to pick up these sweet new superlight runners from Footpro Melbourne.

The main advances in the latest build that will be of interest to runners, triathletes and all manners of sports people are: 

• lighter, more breathable mesh upper
• lighter exoskeleton and seamless interior mid and forefoot for barefoot running comfort
• properly sized heel loop for pulling on quickly in transitions
• subtly modified heel ergonomics and ankle cuff for better natural fit

Trail Running: A Way of Life

Trail Running: A Way of Life

We love trail running at Footpro and we think you will to. We can help with anything you need to get you running on trails. Relax and run

Trail Running. Why Should I try it and how can Footpro help me do it?
Trail running is a form of running that is gaining mainstream popularity. It is quite different to road or track running in terms of the skills and effort required. Trail runs take place on hiking trails, single track trails, and fire roads, through the bush and up and down mountains. Many people race or compete in sanctioned trail events to challenge themselves however trail running is also very appealing to those who do not want to compete and like to use running as an ‘escape’ from the city and day to day life. It can be very relaxing and rewarding. Many people delight in the solitude of nature when they are training on trails or competing in such races. The scope and appeal of trail running is very broad.

Trail running competitions start from 5-6km on fairly simple courses aimed at beginners and can be 10km, 20km, Half Marathon, Marathon, 50km, 50 miles and even up to 100 miles. Anything over Marathon distance is considered an Ultra-marathon (“ultra”) and these require huge amounts of training. For example, the Western States Endurance Run in California requires runners to not only run 100 miles but to climb 5500 m and descend 7000 m on mountain trails before reaching the finish. It takes a very unique and highly trained individual to succeed at such events. Obviously you need a great aerobic fitness base to do trail running however the “fittest” runner is not always the best on the trails. This kind of running is so stimulating because you need navigational skills, good balance, good strength, the ability to run up and down hills and you even need to carry and manage your own food and hydration for the longer races. So how do you get involved in trail running? Firstly, you need to consider a few important factors.  

Where can I train? Of course, you need to do some training on trails which can be a challenge. If you live in the city it is fine to do some running on roads to build your fitness but you will need to drive to a national park or forest to develop your off-road skills. Some of our favourite locations include Lysterfield and Churchill National Park, the Dandenong Ranges and the You-Yangs all of which are within about 60 minutes of the city of Melbourne. 
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What do I need? A good start is to make sure you have the right shoes. At Footpro we have a great range of trail shoes and the technology and knowledge to offer you the best pair for your needs. We stock a range of Salomon, Inov8, New Balance, Vibram and Hoka trail shoes. Many trail runners love the sensation of being “connected” to the ground. We get that. It’s called proprioception and the minimalist New Balance Minimus trail and some of the Inov8 shoes are great for this style of running. For those who prefer cushioning and protection or are racing a long way and cant do it in a barefoot shoe, we love the Salomon Speedcross and the Hoka One One Stinson – both offer premium cushioning whilst still allowing for an efficient style and great grip. We can also build custom insoles for your shoes if you have any injuries or asymmetries that need addressing. Come in for a chat about what would be best for you.  Once your feet are sorted you need to consider how far you will be going? Over 15km and you will need to factor in nutrition, how you will carry that nutrition and weather conditions. We sell a range of fuel belts, bottle holders and even backpacks depending on what is required. We also offer some great package deals from Dextro Energy Sports Nutrition to fuel your body – gels, drinks, bars, magnesium tabs and of course some helpful tips on how and when to take what. Having the right socks such as those from Falke or XSOCKS also makes a HUGE difference in keeping feet dry and blister-free. We also offer some warm up creams and anti-friction cream to help prevent chafing and blisters that can ruin your day. If you are like us and you like to measure and track your progress, share your training runs with mates and keep a record on your computer a Garmin GPS watch is a fantastic addition to your trail running arsenal. We offer a range of models depending what features you desire.  
What are some races I can do? Every season there are more races to do. We love the Salomon Trail Running Series, these events are good for all levels and are not too far away. You can go to the Grampians and Run the Gap. The You-Yangs and and Mount Macedon have trail running festivals, you can run an ultra at the Tan, do the Marysville to Melbourne if you like to bike and paddle also or if you really want a challenge enter the North Face 100, the Surf Coast Century or head overseas for the Western States. Whether you want to do a 5km trail jog this weekend or compete in the hardest ultra in the world, Footpro have you covered. Come in and see us for a chat and to sort out your shoes, pick your race and training plan, get the right nutrition, a watch, a foam roller, some socks, you name it.
 
WARNING: We take no responsibility for any addiction to trail running that may transpire following a visit to Footpro.