"Our kids should be the most important part of our lives. My daughter certainly is. But, who do
you think is the most important part of their lives?
WE ARE and don't you think we owe it to our kids to be around as long as possible.."

As told to someone who tried to give me the excuse:
"I really like this but, I have no time to workout, I do everything formy kids."

MONDAY 100830

With a 45 pound barbell,

21-15- and 9 reps for time of:
*Turkish Get-ups, alternating arms
*Sotts press

"Our kids should be the most important part of our lives. My daughter certainly is. But, who do you think is the most important part of their lives?
WE ARE and don't you think we owe it to our kids to be around as long as possible.."

As told to someone who tried to give me the excuse:
"I really like this but, I have no time to workout, I do everything for my kids."

Fear

THURSDAY 100826

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Fear

Let’s talk about fear. Fear plays an important role in our lives; it protects us in dangerous situations, heightens awareness, and can be very helpful if not life saving. Fear can evoke a fight or flight response, an important and powerful emotional and biological reaction. We all know what this feels like. Our heart races, we become hyper-aware, we sweat, and adrenaline is introduced into our bloodstream. These symptoms are a classic reaction to external fears. Spiders, heights, public speaking, and thrusters are good examples of these external sources of fear.

The fear I’d like to talk about is just as deep seated; however, not a reaction to life and death situations. I’m talking about the fear we have learned in reaction to things that make us uncomfortable. This internal fear could be evidenced by the self-doubt, anxiety, nervousness, or self-consciousness that many of us feel in the gym (not to mention our every day lives). This fear takes many forms. Fear of failure, fear of losing, or fear of looking foolish in front of others just to name a few. What if I look stupid? What if I miss? What if I fall over? What if other people don’t like me? What if I finish dead last? What if I don’t meet others expectations? What if I don’t PR? Have you asked yourself any of these questions in the gym before? I’d be surprised if you hadn’t. What do you do with this fear? It can be motivating, drive us to do better and overcome; however, it can also be detrimental and debilitating.

The symptoms of this fear can reach far into your life, and they show up in CrossFit as well. Have you ever intentionally miscounted? Have you ever given up or quit because you’re not having a great workout? Have you ever not come to the gym because you’re ‘not good’ at what we were doing that day? Do you make excuses like ‘I’m tired’, ‘I didn’t eat well today’, ‘my hands hurt’, ‘it’s too hard’, or ‘I’m too sore’? First, I have done all of these things before. Why? I’m afraid. This is something that I am constantly working on, and I’ve seen in everyone at the gym at times. It is not something that I claim to have personally defeated or overcome, but being aware of this can improve your performance in the gym as well as your daily life. I must preface this by saying that all of what follows is easy to say and hard to do. It looks very simple, but takes dedication and major effort (remind you of anything).

1. Be aware and inquisitive. Try to recognize these feelings when they come up, and ask yourself what you’re feeling, and why you may be feeling it. If you have the ability to recognize your emotions or thoughts in the moment then great! If not, take a minute to think about it after the WOD, it can be easier to think then and many things are clearer. Make notes about your mental performance in your logbook, reflect, remember, and record the thoughts and feelings which helped or hindered your performance.

2. Practice honesty. If you are making excuses, reacting to your fears, or selling yourself short, acknowledge it. If you are holding back because you’re afraid, try to admit it. This may begin as a completely internal process (if you’re going to be honest with only one person, it may as well be yourself), however, as you feel more comfortable with this concept, try letting someone you trust know about these things as well.

3. Strive for accountability. Ask someone that cares about you hold you accountable. Close friends, spouses, workout partners, or trainers are all great people for this. Let them know what you’re shortcomings or fears are and the things you’d like to be working on. For example, you could let your trainer know that pull-ups scare you, you’re not good at them, you’re afraid to finish last, and you make excuses about your hands hurting when they come up in a WOD. You want to get better, so when they hear you making excuses, to please call you out in a straightforward caring way. In short, ask them to let you know if they think you are short changing yourself, making excuses, or holding yourself back.

We CrossFit because it’s fun, but it’s also about increasing work capacity and functional movement. Recognizing your fears and shortcomings and working to overcome them will ultimately increase your work capacity, overall fitness, and quality of life. Be aware, honest, and accountable. Practice functional movement for your mind.

Tabata- Row

WEDNESDAY 100825

"Tabata Row"

Tabata Row

Trading Places

18 OHP---2 Push Ups

16 4

14 6

And so on until you get to 2 OHP -- 18 Push ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

WWW.warriordash.com

Sign up and join the fun.

We Are Different

TUESDAY 100824

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

WE ARE DIFFERENT

We Are Different!

One of our CrossFit buddies over at Crossfit Hollywood wrote this, and I think it sums up Crossfitters perfectly!

By Jonathan Heuer

"We are a different breed. We get excited by things most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for. These are the reasons we come in day after day and do what we do. We love the suck.

We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cult-like mentality. (Get more than two of us together and try to have a conversation about something else. Won’t happen.) We get way more excited about food than is normal, and we take cheat meals very seriously. We wear ridiculous looking shoes, or sometimes no shoes at all. We cheer when someone gets their first hand-tear and then take a picture of it. We congratulate someone for puking during a workout, and none of this seems unusual to us.

Most of all we are a community. We suffer together and we succeed together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life to find a common ground: Crossfit.

3…2…1… GO!"

30:20

Monday

100823

30:20

3 rounds of:

30 dips --followed by 20 double unders

30 pushups--- 20 double under

30 deadlift--- 20 double under

30 kb clean 20 double under

We will be following a "strength biased" program. That being said, if you are only working out three days a week, I would encourage you to always get in your four strength workouts for the week. That is correct four days a week. You can't go wrong getting stronger. It makes the work toward getting better conditioned much easier. In my years of training folks, it is always the women/men who start with a good strength base that see better overall results quicker than those who never strength trained. Besides that, there are two benefits to strength training that I can think of right off the bat that should encourage anyone to focus on strength training:

1. A solid musculature frame is less likely to be injured in day to day tasks.
2. Strength training increases bone density. The last thing I want is to have brittle bones. I don't know about you, but I want to avoid being a fragile old person as long as possible. There are many people I need to share this gift with.

So what if you are working out only three days a week or less? Recently, I read a common scenario posted a deadlift session that was three lifts on the minute for eight minutes at 70% of your one rep max. A longtime member did the workout with 125#. WTF??? I was baffled. When asked why her load was so light, the woman admitted that she was not hitting the deadlift strength training days. Basically, she did not like to deadlift and was avoiding it. Her max deadlift was not anywhere near where it should be. I will go out on a limb here and state this: If you had to pick only two strength movements to train consistently, pick the squat and the deadlift. In my humble opinion, these two movements will benefit you the most overall than any other movements. You may not ever get a really strong upper body missing the other lifts, but your body will be better suited in the long run with strong legs, a strong back, and a solid core....all things that benefit from the squat and the deadlift.

Training consistently is tough. For those of you less fortunate, or simply not desiring to work so hard, fret not! Attack the days you do train vigorously. Embrace strength training. Enjoy your rest days or take the weekend off. What really matters is that you train consistently.

They say do things and take things in moderation. Guess what? This type of passive behavior will NEVER be remembered!!!! That's right, think of anyone who has stood the test of time for doing things in moderation.

There is a Fire burning within. Moderation just won't get the things we are meant to accomplish by dipping our feet in the water.

My FAITH runs through me, and my hunger for more will keep me jumping in the water.

The 3 "P's" Purity, Prayer = Power!!!!!!! I just Love reading my book.

Who else is ready to jump the risky waters ahead? -Artie K

SATURDAY 100821

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Split Jerk

100820

200 kbs

50 bodyblast

1-1-1-1-1 Split jerk

Here is the Atlas Stone. These stones are made by mother nature.

"JT"

100819

Thursday

"JT" for time:

Handstand push ups

Ring Dips

Push ups

21-15-9

Master... What is a Master?

A Martial Artist travels to China with his "master" to visit the Shaolin monks and wants to learn extra special secret training from the Shaolin monks. The Martial Artist asks his "master" to talk to the Shaolin monk about teaching him the secret moves. The monk asks "Let me see your punch." The Martial Artist chuckles and tells his "master" that he is interested in the "secret" training. Again the monk asks to see his punch by punching into a candle and stopping just short by an inch. The Martial Artist does just that. The monk is pleased by the punch. The monk then shows his punch and stops 1 foot from the candle and the candle blows off. The Martial Artist says that is what I want to learn.

Practice the basics and you will become a "Master" of them. You can show me 10000 ways to punch but I will not be scared. I will respect your punch that you practiced 10000 times.

Practice, Practice, Practice....

Globo gym or CrossFit

100818

Wednesday:

For Time:
30 Calorie Row
30 Thrusters (95/65#)
3 Rope Climbs 15′(sub-30 towel pull ups)
30 Swings (32/24kg or 70/50#)
20 Calorie Row
20 Thrusters (115/75#)
2 Rope Climbs 15′(sub 20 towel pull ups)
20 Swings (32/24kg or 70/50#)
10 Calorie Rower
10 Thrusters (135/95#)
1 Rope Climbs 15′(sub-10 towel pull ups)
10 Swings (32/24kg or 70/50#)

25-min time limit

Globo gym or CrossFit?

I visited a Crossfit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time Crossfit visit vs. a first-time Globo gym visit. Globo first:

• Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.

• “Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”

• Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.

• Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.

• The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.

• Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.

• You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.

OK, the Crossfit gym first-time experience:

• The first thing you notice is that there really isn’t a front door - it’s a garage door. Or two. Did this place used to be an auto shop?

• The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.

• You walk in. At first, you’re not quite sure who works there and who works out there - they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.

• You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.

• No air conditioning. No mirrors. Not a single treadmill. Rowers - uh oh.

• Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.

• OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.

• Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.

• After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

Now, which one sounds better? I’m pretty sure I have not exaggerated anything here - these are my actual experiences. I’m also joining the Crossfit gym.

Bring your running Shoes!

TUESDAY 100817

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Run Strong at Any Age

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By Patricia Wuest

Next time you line up at the start of a race, take a look around. Chances are there are women of all ages standing near you, from young girls to women who put on their first pair of running shoes more than 40 years ago. What is it about runningthat appeals to so many women, from teenagers to seniors, recreational joggers to elite athletes? "It's a lifelong passion for me," says 52-year-old Joan Benoit Samuelson, who won the first Olympic women's marathon in 1984 at age 27 and held the American record in the marathon for 18 years.

At age 50, she competed in the 2008 Olympic Marathon Trials in Boston, meeting her goal of finishing the race under 2:50. "The important thing is I still make running a priority in my life. It's not about how much you run, it's about the act of running and reaping the benefits." You have to train and eat right to be a long-term runner like Samuelson. Here's our decade-by-decade guide to help you run for life.

In Your 20s

If you're younger than 30, you're strong, flexible and have stamina in spades, so you can train hard, recover quickly and perform well.

"Bone density and muscle mass are at their highest at this age," says running coach Christine Hinton. "This translates to better strength, reduced injury risk and increased speed."

Your VO2 max (maximal oxygen uptake)--essentially, your cardiovascular fitness and aerobic endurance--is also at its best. But there can be a downside to all these advantages.

"If you increase your mileage and intensity too much, too soon, you put yourself at serious risk for injuries, from shin splints to stress fractures," says running coach Christine Luff. While this is true for runners of all ages, women in their 20s often keep irregular schedules, whether it's sleeping, eating or training, says Luff.

To avoid overtraining and injury, take at least one easy day between hard runs and incorporate cross training into your routine. "Cross-training is important," says Luff, "because it helps strengthen non-running muscles while giving running muscles a chance to rest and recover."

Try cycling or swimming: "These allow runners to continue to develop their cardiovascular systems," says Hinton, and gives the hips, knees and ankles a rest.

n addition to training, get educated about healthy eating, says Lisa Dorfman, director of sports nutrition and performance at the University of Miami.

"Women coming out of their college years have erratic eating habits," she says. "They grab ice cream after being at the club, but ignore fruits, veggies and whole grains. Good eating habits support running and prevent injuries."

In Your 30s

This decade is a study in contrasts. At 30, a woman is often at her physical peak, but by 40, her aerobic capacity and muscle mass declines. Ball State University researchers found athletes who train vigorously often don't experience significant drop-offs in performance until they reach their middle 40s or early 50s. By logging miles, pushing the pace and adding cross-training, a woman in her 30s can be competitive, especially at longer distances. "Women who had 5k PRs in their 20s," Hinton says, "can now look to 10k and longer races to perform their best." Why? Thank the "10-year rule," says Dr. David Brock, assistant professor of exercise and movement science at the University of Vermont.

"It's not that women in their 30s necessarily do better at longer distances," he says. "You reach your peak potential about 10 years after you start running, no matter what decade you start. If everything else is relatively equal, a 30-year-old woman who has been training for 10 years will do better in a race than a 22-year-old training for two years." By the late 30s, it's harder to recover from a long run or race. That's because muscles store glycogen, the fuel your body uses during exercise, so when you lose muscle mass with age, you also lose some of your glycogen reserves. This means it takes longer to replenish them after a hard effort.

The best way to refuel: Eat carbohydrates such as fruits, vegetables, yogurt, whole grains or beans.

"Women this age lose track of what they're eating because they're so busy," says Dorfman. "It's important to eat healthy on a regular schedule." Don't neglect strength training even if you're busy juggling a career, family and workouts.

"Good strength-building moves include lunges, squats, crunches, leg lifts and biceps curls," says Hinton. "If time is tight, be creative: Add 30 minutes of strength training two to three times a week while you're watching TV."

In Your 40s

By the time you're a masters runner (40 and older), your aerobic capacity, muscle mass and ability to recover decline, but all of these variables can be mitigated. The bottom line: Keep running and you'll get solid race results. Your resting heart rate doesn't change as you age, but your heart doesn't pump as fast as it once did. "Get out of your comfort zone to improve your aerobic capacity," says Dr. Stephen Pribut, clinical assistant professor of surgery at George Washington University Medical Center.

"If you've been walking, try adding some running. If you've been running at an easy pace, try doing some gentle fartleks." Fartleks combine aerobic and anaerobic training. To perform them, jog for 10 minutes as a warm-up, then run hard for four minutes with a one-minute recovery. Repeat two to three times and finish with a 10-minute cool down.

Muscles become accustomed to a training program very quickly, says Hinton, "so by changing your routine every six to eight weeks, you keep your muscles guessing and continue to build strength." It's not too late to start running and see benefits. Begin with walking, Hinton says. Once you can walk four times a week for at least 30 minutes, incorporate some short run segments. Each week, slowly increase the run segments and decrease the walk segments. Build to a 30-minute run over an eight- to 10-week period.

In Your 50s and Beyond

You may not sprint as fast as you once did, but you can still run well at longer distances as long as you get adequate rest and recovery time. A University of Florida study showed that VO2 max dips by 10 percent between the ages of 50 and 60 and then drops 12 to 15 percent during the 70s. For a runner, this is equivalent to losing 30 seconds per year from a 10k PR. Most women experience menopause during these years--the average age is 51--and "running can alleviate mood swings, sleep problems and other side effects of menopause," says Hinton. Post menopause, women lose 2 to 5 percent of bone mass. The good news: Running helps strengthen bones and slows down the rate of bone loss. ' "Running makes bone compress on impact and then relax between strides, stimulating the bone to grow," says Pribut. "To help bone retain its strength, slowly increase the amount of running you're doing." Cross-training and strength training are essential, says Hinton. "Strength training, at least three times a week, will help you avoid losing as much muscle mass as those who are sedentary," she says. "And flexibility decreases as we age. Stretch after every single run. Doing so will help keep you from developing the old lady shuffle." As you get older, nutrient needs are higher even though caloric needs are lower. Women age 50 and older require 1,600 calories to 2,200 calories a day depending on their activity levels, according to the National Institute on Aging. "Choose nutrient-dense foods like whole grains, cereals, beans and fresh fruit," Dorfman advises. "If you've been taking care of yourself for the last 20 or 30 years, you're ready to keep running in these years and beyond."

MONDAY

MONDAY 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (

Finding the Perfect Running Shoe…For You

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By Jeff Galloway
For Active.com

In 1975 I opened my Phidippides running store in Atlanta GA. Over the past 30 years, running shoes have generally improved. But because of conflicting advice and too much technical information, the best advice….is to get the best advice. I do. I ask my staff to find me a shoe that is similar to my most successful shoes.

Ask several experienced runners about the running stores in your area. You want one that has a reputation for spending time with each customer to find a shoe that will best match the shape and function of the foot. Be prepared to spend at least 45 minutes in the store. Quality stores are often busy, and quality fitting takes time. Getting good advice can save your feet. An experienced running shoe staff can direct you toward shoes that give you a better fit, work better on your feet. I hear from runners about every week, who purchased a “great deal” but had to use it for mowing the lawn because it didn’t work on their feet.

Bring with you the most worn pair of shoes you own—walking or running.
The pattern of wear on a well-used walking shoe offers dozens of clues to a running store staff person. Primarily, shoe wear reveals the way your foot rolls, which is the best indicator of how your foot functions. Shoes are made in categories, and each category is designed to support and enhance a type of patterns of the running motion.

A knowledgeable shoe store staff person can usually notice how your foot functions
…by watching you walk and run. This is a skill gained through the experience of fitting thousands of feet, and from comparing notes with other staff members who are even more experienced.

Give feedback
As you work with the person in the store you need to give feedback as to how the shoe fits and feels. You want the shoe to protect your foot while usually allowing the foot to go through a natural running motion for you. Tell the staff person if there are pressure points or pains—or if it just doesn’t feel right.

Reveal any injuries or foot problems
If you have had recent injuries or chronic joint issues (knee, hip, ankle) you may need a shoe that protects your foot from excess motion.

Don’t try to fix your foot if it isn’t broken.
Even if your foot rolls excessively one way or the other, you don’t necessarily need to get an over-controlling shoe if you don’t have pain or injuries. The leg and foot makes many adjustments and adaptations which keep many runners injury-free—even when they have extreme motion.

Expensive shoes are often not the best for you
The most expensive shoes are usually not the best shoes for your feet. You cannot assume that high price will buy you extra protection or more miles. At the price of some of the shoes, you might expect that they would do the running for you. They won’t.

Go by fit and not the size noted on the box of the shoe.
Most runners wear a running shoe that is about sizes larger than their street shoe. For example, I wear a size 10 street shoe but run in a size 12 running model. Be open to getting the best fit—regardless of what size you see on the running shoe box.

Extra room for your toes:
Your foot tends to swell during the day, so it’s best to fit your shoes after noontime. Be sure to stand up in the shoe during the fitting process to measure how much extra room you have in the toe region of the shoe. Pay attention to the longest of your feet, and leave at least half an inch.

Width Issues

• Running shoes tend to be a bit wider than street shoes.
• Usually, the lacing can “snug up” the difference, if your foot is a bit narrower.
• The shoe shouldn’t be laced too tight around your foot because the foot swells during running and walking. On hot days, the average runner will move up one-half shoe size.
• In general, running shoes are designed to handle a certain amount of “looseness”. But if you are getting blisters when wearing a loose shoe, snug the laces.
• Several shoe companies have some shoes in widths

Shoes for women
Women’s shoes tend to be slightly narrower than those for men, and the heel is usually a bit smaller. The quality of the major running shoe brands is equal whether for men or women. But about 25 percent of women runners have feet that can fit better into men’s shoes. Usually the confusion comes in women who wear large sizes. The better running stores can help you make a choice in this area.

If the shoe color doesn’t match your outfit, it’s not the end of the world
I receive several emails every year about injuries that were produced by wearing the wrong shoe. Some of these are “fashion injuries” in which the runner picked a shoe because the color didn’t match the outfit. Remember that there are no fashion police out there on the running trails.

Breaking in a New Shoe

• Wear the new shoe around the house, for a few minutes each day for a week. If you stay on carpet, and the shoe doesn’t fit correctly, you can exchange it at the store. But if you have put some wear on the shoe, dirt, etc., few stores will take it back.
• In most cases you will find that the shoe feels comfortable enough to run immediately. It is best to continue walking in the shoe, gradually allowing the foot to accommodate to the arch, the heel, the ankle pads, and to make other adjustments. If you run in the shoe too soon, blisters are often the result.
• If there are no rubbing issues on the foot when walking, you could walk in the new shoe for a gradually increasing amount. For two to four days.
• On the first run, just run about half a mile in the shoe. Put on your old shoes and continue the run.
• On each successive run, increase the amount run in the new shoe for three to four runs. At this point, you will usually have the new shoe broken in.

How do you know when it’s time to get a new shoe?

1. When you have been using a shoe for three to four weeks successfully, buy another pair of exactly the same model, make, size, etc. The reason for this: The shoe companies often make significant changes or discontinue shoe models (even successful ones) every six to eight months.
2. Walk around the house in the new shoe for a few days.
3. After the shoe feels broken in, run the first half mile of one of your weekly runs in the new shoe, then put on the shoe that is already broken in.
4. On the “shoe break-in” day, gradually run a little more in the new shoe. Continue to do this only one day a week.
5. Several weeks later you will notice that the new shoe offers more bounce than the new one
6. When the old shoe doesn’t offer the support you need, shift to the new pair
7. Start breaking in a third pair.