When the universe gives you a sign, you have to listen. My “Olivia, don’t be so lazy and get moving” sign came last week in the form of the new Nike React Escape Run.
These shoes are specifically designed for the female runner. It has a Nike React midsole—a lightweight material that’s responsive and cushions your feet. It catches the impact from the ground, so your feet don’t suffer. I find that it is like walking on a cloud but with that right support. The Nike Escape Run is city-ready but also just the thing for the treadmill runner.
Beginner-friendly but ready for anything
I’m not much of a runner, so I started slowly with my new kicks. I found them to be a reliable errands shoe. I like how there is cushioning around your ankles. Also, the soles have a good grip, so you don’t slip. They’re breathable and crafted in a way that won’t squish your toes. Add that all up and you’ve got a shoe that you can spend hours wearing without feeling any pain or pinching.
On a practical, non-running note, you can bet that the Nike React Escape Run will be what I will wear the next time I get on a long-haul flight. It’s the kind of shoe that won’t punish you back after you’ve been in line at immigration, traveling from one point of the airport to another, and walking around the duty-free section.
I also love how it’s made with a tough rubber outsole so it can take a beating. This is done deliberately so you can run without worrying about changing road conditions. But the function doesn’t outdo the style. They pair well with jeans or just any casual look, and to me, they would be the type of shoe that completes the updated ’80s dad outfit. The shoe comes in three colors: Vast Grey with Summit White/Pink Glaze details, Summit White with Football Grey/Black and Metallic Gold Coin detail, and the Pink Glow with Bright Crimson/Pink Foam and Black details.
As expected from Nike, there is not much room for want. Every inch of the shoe is well-designed both as an essential running shoe and as a “Damn, I look good” sneakers.
I’ve got the shoes, now what?
Equipped with the perfect shoe, I needed some expert advice. For the past three months, I’ve been a student of Sandro Roman. He’s an online fitness and diet coach, a bodybuilder, and an ultrarunner. Here’s what he had to say when I asked him how I could run the extra mile.
I don’t have a lot of running experience. What’s the first thing I should do?
Running is the simplest way to get your heart rate up because all you have to do is put your running shoes on and go. However, if you are not used to running, I suggest getting into daily brisk walking first before graduating to jogging and, subsequently, running and sprinting.
When it comes to running, consistency is the best way to build up your lung capacity. The goal is to build your endurance and eliminate the “breaks” so that your body can acclimate itself to intensity once you do begin running. Of course, do not forget to warm up before your run and to stretch afterward.
How long should I walk or run?
Running just 10 minutes a day already offers a myriad of health benefits. As a high-impact exercise, it reduces your risk of suffering from heart attacks, strokes, and countless diseases. The length, intensity, and frequency of your runs will, of course, depend on your goals and your body’s capacity to handle the fatigue and occasional pain. Steadily increase the length, intensity, and frequency of your runs. You have to build it up the proper way; otherwise, you risk getting injured. Running will activate your muscles in ways you’ve never experienced before, so you have to carefully build it up.
I see people carry handgrips and small weights while they run, is that okay?
Running with weights increases the weight your body has to carry through gravity, which means you will be forced to push yourself harder, and thus you will be able to get your heart rate higher. Eventually, this will also allow you to increase and improve your oxygen consumption, which will allow you to run faster and burn more fat.
Increasing your calorie burn during runs will not only make you lighter, but it will also make you a better runner in general. Of course, it’s important to choose the right amount of weights. Start with five to 10 lbs., and assess your comfort level from there. Do not warm up with weights first. This is to make sure your body doesn’t get accustomed to the added load it will carry.
What’s the right form for running/walking?
Maintain an erect spine throughout your run and use the middle of your feet when landing on the ground. Proper posture while running is just as important as well. Try to minimize tilting your head down, keep your chest lifted, and always look forward. You can also swing your arms relaxedly, but make sure to keep the core engaged. Working on your core through exercises such as planks will also help improve your running form.
Should I cool down after? How?
Yes. Cooling down will allow your body to gradually ease back into reality, especially after an intense run. It will also keep you from getting dizzy and allow better blood flow since you will return to your heart rate carefully and not in an abrupt manner. The best way to cool down after running is three to 10 minutes of gentle walking, followed by five to 10 minutes of total body stretching. A proper cool-down always enhances recovery and will keep you from suffering from muscle stiffness.
If you’re thinking about running, I hope this has helped you take that important first step. Nike React Escape Run is available at all Nike Park stores.
On the other hand, if you wish to explore your full fitness potential or you want to burn those calories the right way, you can follow Sandro Roman on Instagram via @sandroroman.