{"id":790,"date":"2024-07-12T04:18:08","date_gmt":"2024-07-12T04:18:08","guid":{"rendered":"https:\/\/sixminutemile.com\/top-trail-running-shoes-worn-by-through-hikers\/"},"modified":"2024-07-12T04:18:08","modified_gmt":"2024-07-12T04:18:08","slug":"top-trail-running-shoes-worn-by-through-hikers","status":"publish","type":"post","link":"https:\/\/sixminutemile.com\/post\/top-trail-running-shoes-worn-by-through-hikers\/","title":{"rendered":"Top trail running shoes worn by through hikers\u00a0\u00a0"},"content":{"rendered":"
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Minute 1: Should hikers wear boots or trail running shoes?<\/span><\/h1>\n

We\u2019ve always believed that a bad day in the woods is better than a good day in the office. In fact, we\u2019d put that on a bumper sticker and slap it on our car if it weren\u2019t for one big caveat: we\u2019ll choose the good day in the office if our trail outing involves the wrong footwear. Blisters, black toenails and soggy socks can be a backcountry buzz kill. For hikers and trail runners, you need something as rugged as the terrain you\u2019re covering. At the same time, you don\u2019t want to sacrifice mobility or comfort. That\u2019s why there\u2019s an argument to be heard for both of the popular options: \u201cHiking Boots vs. Trail Runners: What You Need for Your Off-Road Adventures<\/a>.\u201d If high-altitude destinations with poorly groomed trails are where you\u2019re headed, then a hiking boot will be the right fit. They’ve got a deeper tread and greater support so you can head off the beaten path with confidence. Furthermore, if you like to hike year-round, they\u2019ll stand up to a wider variety of weather conditions. On the other hand (or shall we say foot), trail running shoes are becoming an increasingly popular option. They\u2019re lighter and more breathable, making them ideal when the weather is warm and precipitation is low. They won\u2019t work quite as well as boots in the toughest environments, but modern trail runners are still remarkably tough shoes. That\u2019s why more than 80% of hikers on the Appalachian Trail chose them over boots in 2023, according to: \u201cThe Top Footwear on the Appalachian Trail: 2023 Thru-Hiker Survey<\/a>.\u201d (Altra Lone Peak ranked #1.) Regardless of the footwear you choose, you\u2019re already winning, as far as we\u2019re concerned, because you\u2019ll be able to take advantage of these: \u201c12 Surprising Benefits of Hiking That Will Make You Want to Get Outdoors ASAP<\/a>.\u201d One recent study found that hiking was an especially effective form of exercise when it comes to improving sleep. That\u2019s because the time spent outdoors getting exposure to the sun can regulate your circadian rhythm, helping you fall asleep with greater consistency.<\/p>\n

#FootwearFaceOff<\/p>\n

Mobility, Flexibility, and Strengthening\u2013Training Time Well Spent<\/span><\/h1>\n

sponsored post<\/span><\/p>\n

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Excelling at endurance running entails more than just logging miles, but we\u2019ve been socialized to obsess on weekly mileage as the end-all. Performance and mobility expert Dr. Kelly Starrett of <\/span>TheReadyState.com<\/a><\/span> contends that runners should dedicate 25 percent of total workout time to prevention, strengthening, and mobility exercises. Walking provides an excellent foundation for aerobic conditioning and musculoskeletal resilience without the fatigue or injury risk of running. Establishing a foundation of a walking-oriented lifestyle will absolutely make you a better runner. Walking in <\/span>Peluva five-toe minimalist shoes<\/a><\/span> will also strengthen your feet and promote correct posture and technique\u2013attributes that will carry over into your running performance. Peluva offers the most comfortable and functional walking shoe ever made.<\/span><\/p>\n

Visit\u00a0<\/span>Peluva.com<\/a><\/span>\u00a0and use code <\/span>6MM\u00a0<\/span>for 15% off!<\/span><\/p>\n

Click Here to Learn More <\/span><\/a><\/div>\n

Minute 2: When it comes to overall health, more cardio isn\u2019t always better<\/span><\/h1>\n

Lets face it, when you look across the starting line of a marathon, you won\u2019t see many physiques out there that could win a bodybuilding competition. (Unless you are lined up next to Ryan Hall<\/a>, of course.) Part of the tradeoff for high-level endurance performance is accepting that you won\u2019t have a ton of muscle mass to show for all your hard work. That makes sense when your goal is setting PRs, but if you\u2019re more interested in improving overall fitness, a hybrid approach of endurance and strength training might work better according to this new story from Outside: \u201cI Have a Limited Amount of Time to Exercise. Should I Do Cardio or Lift Weights?<\/a>\u201d A recent study compared athletes who performed cardio for 60 minutes with athletes who did 30 minutes of cardio and 30 minutes of strength training. Both groups experienced similar levels of reduction in risk of cardiovascular disease, but the hybrid exercise group saw improvements in lean body mass and strength. That’s vital for reducing all cause mortality, especially as we age. As we enter our 50s, 60s, and 70s, muscle mass decreases substantially without intervention, leaving us vulnerable to falls and limiting our ability to perform at our peak. In fact, studies have found that grip strength is a remarkably accurate biomarker and predictor of lifespan, as you can see in \u201cWhat grip strength can tell you about how well you\u2019re aging<\/a>.\u201d Researchers note that grip strength isn\u2019t necessarily the cause of longer lifespans, but it’s a decent indicator of your overall functional strength, and an important reminder for runners and cyclists to spend a little time in the gym if longevity is our goal.<\/p>\n

#GetAGrip<\/p>\n

This Sleep Powder Is Clinically Shown to Improve Sleep<\/span><\/h1>\n

sponsored post<\/span><\/p>\n

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One night of bad sleep can make you cranky, exhausted, and unproductive. But in the long term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, and the risk of high blood pressure. Enter Beam, the nighttime ritual behind 15 million nights of improved sleep.\u00a0<\/span><\/p>\n

Beam Dream<\/a><\/span>\u00a0is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It\u2019s a lofty promise, but they\u2019ve done their research: a clinical study revealed\u00a0Dream helped 93% of users get a more restful night’s sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night’s sleep.<\/p>\n

Even better? Enjoy a guilt-free dessert and a solid night\u2019s rest. Six Minute Mile readers get early access to Beam\u2019s Summer\u00a0sale\u2013 try Dream for as low as $48 (normally $85)\u00a0with our exclusive code “MILE20<\/a><\/span>“.<\/a><\/span><\/p>\n

Click Here to Learn More <\/span><\/a><\/div>\n

Minute 3: Are some fitness trackers more accurate than others?<\/span><\/h1>\n

In Minute 2 of this past issue<\/a>, we took a look at how Apple was reinventing their watch to provide the best fitness tracking experience yet. They\u2019ve jammed lots of features into one device, but some critics say that it\u2019s good at providing lots of fitness metrics, but not really great at any of these measurements. Following the less-is-more principle, sometimes a more fitness-focused device is a better tool for endurance athletes: \u201cHow Oura, Whoop, and Garmin Compare on Measuring HRV<\/a>.\u201d For this test, the devices were compared on how accurately they measured resting heart rate and heart rate variability \u2014 two metrics that provide a solid measure of your overall fitness level. Interestingly, all three devices displayed nearly identical trends in data over the course of the month, but they had slightly different values. In other words, these wrist-worn devices and rings are probably overestimating or underestimating heart rate slightly, but for most users, the data will be close enough. Chest straps are considered to be the gold standard for HR measurement outside of a lab ECG, and according to \u201cHow Accurate Is Whoop For Hr, Calorie Burn & Sleep Tracking?<\/a>,\u201d the WHOOP 4.0 tracker stayed within 3.8 BPM of a chest strap measurement during a brisk walk. If you really want to maximize accuracy, consider picking up a chest strap monitor that\u2019s able to pair with your device, like one of those listed here: \u201cBest Chest Strap Heart-Rate Monitors for 2024<\/a>.\u201d<\/p>\n

#WhoopThereItIs<\/p>\n

Minute 4: If you train in super shoes, don\u2019t break these rules<\/span><\/h1>\n

Just like superman has his kryptonite, super shoes have their vulnerabilities. They work wonders on race day to improve your speed and efficiency, so should we train in them all the time? Well, it turns out the alterations they make to your stride sacrifice a little safety for speed, and that’s why you should always follow the: \u201c9 Rules for Training in Super Shoes<\/a>.\u201d When elite athletes first got access to super shoes prior to their widespread release, not a lot was known about them. It didn\u2019t take long for runners and coaches to realize training in super shoes all the time could increase the risk of injury. Everything from mid-foot stress fractures to lower back injuries became increasingly common, and that\u2019s why they should be reserved for only your fastest workouts during training. Additionally, runners have found success by rotating other pairs of shoes out that put an emphasis on flexibility. Super shoes are fairly stiff and bulky, so matching them against a pair that are flexible and low profile can change the impact forces being applied to your feet and legs, lowering your odds of an overuse injury. Of course, supporting your foot strength with exercises can lower your risk of injury as well, which is why you might want to add some of the \u201cBest stretches and exercises for healthy feet<\/a>\u201d to your routine.<\/p>\n

#FootFault<\/p>\n

The IMT Des Moines Marathon is back and bigger than ever. <\/span><\/h1>\n

sponsored post<\/span><\/p>\n

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The <\/span>IMT Des Moines Marathon<\/a><\/span> has been a staple in the Midwest running community for over 20 years. The new 2024 marathon route is flat, fast, scenic, and full of spectators to push you to your PR! Not only that but our marathon is <\/span>also a Boston Qualifier and a great chance to make it to that iconic starting line.<\/span><\/p>\n

Des Moines is an amazing host city with tons of hotels, restaurants, and activities for the entire family. Be sure to secure your spot at the starting line \u2013 this is one race you don\u2019t want to miss. <\/span>And YES!<\/span> Every marathon runner will receive <\/span>the red puffy coat included in their registration<\/a><\/span>.<\/p>\n

The IMT Des Moines Marathon<\/a><\/span> is a bucket list on a budget kind of race. Race weekend includes a packed expo presented by BODY ARMOR FLASH I.V., a gorgeous course that is closed to traffic, and a post-race party filled with live music and\u00a0beer courtesy of our local Singlespeed Brewing. <\/span>Find out more here.<\/a><\/span><\/p>\n

Click Here to Register <\/span><\/a><\/div>\n

Minute 5: Quick Intervals<\/span><\/h1>\n

Running in the heat is hard enough as it is, but when the humidity rises, you best lower your expectations. It turns out that humidity could have an even greater effect on your body\u2019s ability to thermoregulate, since high percentages prevent your sweat from evaporating and dispersing heat. To learn why this happens, and what to do about it, you can read this new piece from Canadian Running: \u201cWhy does humidity make running harder?<\/a>\u201d<\/p>\n

Quitters get quite a bad rap among athletes, but according to one experienced triathlete, that judgment might be unwarranted. Phil Daoust used to maintain \u201crunning streaks,\u201d and the thought of abandoning a race part way through was unthinkable. However, when he shifted his focus to maximizing his well being, he started enjoying himself a lot more, and he still managed to find success. Read his story in: \u201cDo be a quitter! How I broke my exercise streak \u2013 and smashed my fitness goals<\/a>.\u201d<\/p>\n

We\u2019ve always had an interest in fighting off disease with our diets, but after living through a global pandemic, it\u2019s safe to say our passion for it reached an all time high. That\u2019s why after coming across this recent article, we were quick to fill our kitchen with these \u201c6 Best Immune-Boosting Drinks to Fight Off Sickness<\/a>.\u201d (P.S. if COVID variants are your biggest concern, avoiding dehydration by drinking plenty of water is one of the most effective measures to take.)<\/p>\n

Minute 6: Daily Inspiration<\/span><\/h1>\n

More and more, we\u2019re hearing the advice that runners shouldn\u2019t actively try to alter their stride mid run. Rather, you should rely on your training and drills to optimize your body\u2019s running form naturally. Well, it turns out this idea has been around for longer than we thought, and @nengrikkuch<\/a> points that out in a recent clip he shared on Instagram. He found footage of Gunder H\u00e4gg, the Swedish middle distance runner with 15 world records to his name, and after admiring his graceful yet efficient stride, we\u2019re certainly interested in whatever advice he had to offer. Watch him in action and listen to his training philosophy in the video below.<\/p>\n

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