Month: January 2023

7 Ways to Make Cities Safer for Runners

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Make Cities Safer for Runners

Here are 7 ways cities can take steps to make it safer for runners, including:

  1. Building dedicated running paths: Cities can create dedicated running paths that are separate from bike lanes and roads, providing runners with a safe and dedicated space to exercise. In Oak Park, Michigan, the city took unused space along a road and turned it into a liner park, complete with a path and many activations along the way. Read more about this project from The Oakland County Times.
  2. Improving street lighting: Poor lighting can be a major safety concern for runners, especially those who run at night. Cities can improve street lighting to ensure that runners have adequate visibility and feel safe while running.
  3. Creating more pedestrian-friendly streets: Cities can design streets to prioritize pedestrians, with wide sidewalks, crosswalks, and traffic calming measures such as speed humps. This can help to reduce the risk of accidents and improve the overall running experience.
  4. Encouraging active transportation: Cities can also encourage active transportation by providing incentives for people to bike or walk to work or school. This can help to reduce the number of cars on the road and make it safer for runners.
  5. Education and awareness campaigns: Cities can also educate the public on how to share the road safely and promote awareness of the rights and responsibilities of runners and other road users.
  6. Promoting green spaces: cities can also focus on promoting green spaces, such as parks, gardens and other recreational areas. These spaces not only provide a safe place for running but also can improve mental and physical health, air quality, and biodiversity. The city of Royal Oak opened a brand new park in the heart of the city’s downtown, providing year-round activations, from concerts to an ice rink.
  7. Collaborating with the community: Cities can also work with local running groups and organizations to understand the specific needs and concerns of runners in their community and tailor their safety measures accordingly.

Overall, cities can make it safer for runners by creating a more pedestrian-friendly environment, providing dedicated running paths and spaces, improving street lighting, and promoting active transportation.

What are some things your city has done to improve safety for runners? Leave a comment below!

Subscribe to the Fresh Brew Run Club on YouTube, and learn about the club here.

Nike Alphafly 2 Review: An Average Runner’s Perspective

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Is the Nike Alphafly 2 good for average runners?

Running in the Nike Alphafly 2
Nike Alphafly 2

The Nike Alphafly 2 is Nike’s premier, flagship running shoe, chock full of the latest running shoe technology. You’ve seen the best runners in the world wear this shoe, but is it good for the average runner too? In my review, I took to the park paths to review the Nike Alphafly 2 at varying “slower” speeds. Check out the video below:

Key Features of the Nike Alphafly 2

The Nike Alphafly 2 has some incredible technology. This is a super shoe, which essentially means it is an ultralightweight shoe with a carbon fiber plate in the midsole. The Alphafly 2 features extremely bouncy and light ZoomX foam on the midsole with the carbon fiber plate inside. This plate is to provide energy return to your stride and propel you forward. There are also Air Zoom pods to help propel you forward. The upper is made of Nike’s Atomknit material, which is so thin that you can see right through it. There is minimal padding around the heel and the upper fits like a sock around your foot.

If that sounds like a lot, it is. But is it too much for the average 4-hour marathon runner? Let’s find out.

Pros

This is an awesome shoe.

Nike Alphafly 2
  • Weight: As soon as I put it on, I noticed how lightweight this shoe is. The ZoomX foam and Atomknit upper make for an extremely light shoe.
  • Propulsion: Wearing these shoes feels like you have springs or are being propelled forward. Its no wonder some runners have voiced opposition to these types of shoes; they really do make you faster. The shoe returns energy to your stride and gave me the feeling of running downhill, even at slower speeds (like 9 minutes/mile).
  • Looks: This shoe stands out. This shoe looks like a Ferrari and each colorway has bold colors that will certainly make you stand out on the course. In fact, they are so flashy that I was initially concerned that they are too cool for a 4-hour marathoner myself. Like, trying too hard much? But honestly, after putting these on, they look so flashy that I can’t resist. After all, look good, feel good, and run good, right?
  • Performance: Let me be clear, these will make you a faster runner, no matter what pace you are running. And that’s what really matters. In fact, I think the improvement to performance might be greater for an average runner vs. an elite runner. Shaving off 4% of your time during a 4-hour marathon really adds up! I tried a few different speeds in my video, and they all felt pretty good. I did notice an urge to run faster at each of those speeds. This shoe is like a current pulling you out to the sea of faster paces, which I think is great.

Cons

Nike Alphafly 2
  • Price: This shoe retails for $275, which is wildly expensive. Fortunately, you can get this on StockX for far cheaper. Still, it’s a big chunk of change to drop on a pair of shoes. If you’re shoe shopping for your first big race, maybe consider something a little more “down to earth” like the Nike Pegasus instead.
  • Durability: I am a heel striker, and as I noted in the video, I saw some slight wear and tear on the heel area after one run. These are racing shoes, so you probably aren’t going to get as many miles out of these as your typical running shoes (although I have seen some runners get a TON of miles in Alphaflys and Vaporflys). The thin upper is durable enough to perform well during normal marathon conditions, but you could be one rough surface from tearing them.

Final Thoughts

This is a super shoe, meaning it will 100% improve your performance, no matter what pace you plan on running. It’s fun, light and will turn some heads out on the course. If you can stomach the price, this shoe is a great racing shoe with enough cushioning to keep your feet happy for a full 26.2 and beyond.

Be sure to subscribe to The Fresh Brew Run Club on YouTube for more shoe reviews, weekly vlogs and other running-related videos. Finally, check out some previous shoe reviews on this page.

How to Buy the Right Running Shoes

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When it comes to buying running shoes, it’s important to find a pair that fits your specific needs. Here are a few tips for how to buy the right running shoes.

Nike ZoomX Invincible 3 running shoe
Nike ZoomX Invincible 3

Determine your foot type

There are three main foot types: neutral, overpronated, and supinated. Neutral feet have a normal arch and roll slightly inward when running. If this is you, congrats, you have the ideal foot type for running. Overpronated feet have a low arch and roll excessively inward. Supinated feet have a high arch and roll outward.

Knowing your foot type will help you choose a shoe with the right level of support. Bring an old pair of shoes (even if you don’t run in them) to a running shop and have the staff take a look. They can also analyze your stride to determine the best shoe for you. You don’t need to know anything about running, trust the experts!

Look for a shoe that fits well

Running shoes should fit snugly but not be too tight. You want to leave some space between your big toe and the front end of the shoe. This is to give your foot room during your stride, but also account for your foot getting bigger as you run longer. Additionally, make sure the shoe is comfortable to walk in and doesn’t rub or cause any discomfort. A shoe that is too small can cause blisters or even damage to your foot.

Consider the surface you’ll be running on

Different shoes are designed for different surfaces, such as road, trail, or track. Road shoes have a harder sole and are made for running on pavement. Trail shoes have a more aggressive tread and are designed for running on dirt or gravel. Track shoes are lightweight and have a flatter sole for running on a track, and may even include spikes on the bottom. It’s usually a good idea to start with a road shoe and go from there.

Think about your running style

If you’re a heel striker (when your heel hits the ground first in your stride) like me, look for a shoe with more cushioning in the heel. I tend to wear down the outsole in the heel area first, to finding a shoe with cushion and lots of rubber on the bottom (like the Nike Invincible) is a good idea. If you’re a midfoot or forefoot striker, look for a shoe with more cushioning in the front of the shoe. Most shoes are designed with mid or forefoot strikers in mind.

Try on multiple shoes

Don’t be afraid to try on multiple pairs of shoes to find the best fit and comfort for you. It’s also important to note that different brands and styles may fit differently, so it’s always a good idea to try a few different options. If a store allows you to take your shoes out for a run around the block, do it! The best way to gauge the comfort of your running shoes is to actually run in them. A shoe might feel great while walking the aisles of a store, but they can feel completely different while running.

These are a few of my recommendations for how to buy the right running shoes. Be sure to subscribe to The Fresh Brew Run Club on YouTube for tips, shoe reviews, weekly running vlogs and so much more, all from the perspective of an average runner. Also check out my previous reviews. Happy running!

Nespresso Pod Ratings

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The Official Fresh Brew Run Club Nespresso pod ratings

Welcome to my Nespresso pod ratings. I love Nespresso pods. I love running. I love drinking Nespresso before I go for a run. So this post is my ongoing rankings of Nespresso pods as I attempt to try all the Vertuo pods. I am starting this journey in January 2023, and will continue to add to update this list as I add more pods. Be sure to check out my running vlog for my video reactions as I try each one. I also do running shoe reviews, so check that out as well!

Nespresso Intenso, the top ranked pod on my Nespresso Pod Rankings
Nespresso Intenso

My ratings. Click the links to shop for each flavor.

  • Intenso: this is one of Nespresso’s strongest brews. Just pure, strong coffee. Perfect for waking me up and getting me out on the run. My rating: A
  • Odacio: Bold flavor, great taste. Something I will definitely enjoy before a long run. Rating: A-
  • Stormio: Not as intense as the Intenso, but a nice solid coffee. My rating: B
  • Melozio: A pretty mild coffee. Tastes fine, but doesn’t have that punch I prefer before runs. Rating: B
  • Caramel Cookie: This was not very good. It felt dry and the flavor was just off. My rating: D

More to come!

Be sure to subscribe to The Fresh Brew Run Club on YouTube, a channel dedicated to talking about running and coffee from the perspective of the average runner and coffee drinker.