Published Jul 4, 2018

How this fitness guru turns her running routine into a total ritual

So you're thinking about picking up running or upping your current mileage? We've teamed up with ASICS, the standby for comfortable running shoes and athletic wear, to share the simple running tips that you can use to bolster your habit and motivate you to get out there.

How this fitness guru turns her running routine into a total ritual

Published Jul 4, 2018

In Partnership With

ASICS

Written by

Well+Good Editors

Published Jul 4, 2018

In Partnership With

ASICS

Written by

Well+Good Editors

Raise your hand if you have pumped yourself up for an early run, laid out your *fave* sweat-wicking outfit the night before, and promptly slept through your alarm the next morning. Ahem, common problem.

Wondering how serious runners always seem to lace up and go for it? So were we—so as part of our new running series with ASICS, we asked one to find out. And amazingly, Chicago-based runner and certified trainer at Barry’s Bootcamp Holly Keskey-Koester actually has some totally relatable advice.

“Running is not a natural thing for me,” the fit pro says. “Starting is the hardest part. Eventually, you get better and your goals get bigger—small changes to your runs can equal major shifts to your capabilities.”

Turns out, the key to running any distance is all about fine-tuning your mental game. “Mindset is everything. I try to keep in mind that it’ll get easier,” says Keskey-Koester, who has been running since 2013. “Your breath calms, your muscles relax, and you fall into your groove. Start slow and you’ll get there. It’s truly only a race against yourself.”

“Start slow and you’ll get there. It’s truly only a race against yourself.”

Keskey-Koester has cemented a high-energy routine that works for her packed schedule and even added long-distance race training to the mix—the one constant is a pair of totally game shoes. Her pick for all the support when packing on mileage? Cumulus 20s from ASICS.

“Generally, distance shoes or shoes for special arch needs tend to be clunky and heavy, and I didn’t feel that at all,” she says. “They’re incredibly supportive, specifically in the heel, and lightweight.” Lace up your running shoes and score Keskey-Koester’s get-going advice below.

Scroll down for her hype-routine tips—and the fast-tempo tunes she counts on for every run.

What does your weekly running schedule look like?

I run four days a week at Barry’s Bootcamp, which is mixed with heavy strength-training work. As a way to kill some of the extra time and to learn a new city, I started running [outside]. I’d get lost, jump on public transit to learn the system, and head home.

If I’m training for a race, I follow a program, adding miles every week. If I’m running for the sweat or fun, I don’t put as many limitations on myself. I like to run in the mornings before the paths and streets get busy.

What does your a.m. running hype routine consist of?

Get dressed ASAP.
When running that early, I eat a small piece of fruit and have a giant cup of coffee.
Pop in a piece of gum.
My playlist is everything! I’m a hip-hop and pop girl. If it doesn’t make me want to dance, then it doesn’t make the cut. And the second I’m out the door, my music is on.
I walk to my starting point to loosen my legs.
Do lunges to open my hips and forward folds to stretch my back and hamstrings.
Take off!

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Do you have a running uniform?

I wear a baseball cap, sunglasses, high-waisted leggings for support, a sports bra, and a tank or top I can remove once I’m warm. For races, I wear shorts instead of leggings (weather permitting) without sunglasses (unless it’s a triathlon). I always have my waist belt to hold my energy chews, phone, keys, gum, lip balm, cash, and ID.

What are your favorite hydration techniques?

I hydrate a bit before my run with cold H2O and during my run by stopping at water fountains throughout the city. I have a big hydration session post-run. If it’s a long run or it’s extremely warm, I use NUUN tablets to help with my sodium and electrolyte levels.

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What role does music play for your runs?

In the beginning, I listened to audiobooks to keep my mind off of the intensity of the runs. Now, I make killer playlists to keep me motivated (check out the one, below). It’s a way for me to wake up, sweat, clear my head, and enjoy a bit of nature in the concrete jungle. I always plan about three epic songs for the end of a run and put them strategically in my playlist.

In partnership with ASICS

Photos: Eric Clarke for Well+Good

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Shopping Footwear

Published Jan 25, 2025

The New Hoka Bondi 9 is the Brand’s Most Run-Friendly Version Yet—Here’s Our Honest Review

We tried the Hoka Bondi 9 and can attest: It's a running-ready upgrade to the brand's most cushioned shoe. Read our full review here.

The New Hoka Bondi 9 is the Brand’s Most Run-Friendly Version Yet—Here’s Our Honest Review

We tried the Hoka Bondi 9 and can attest: It's a running-ready upgrade to the brand's most cushioned shoe. Read our full review here.

Published Jan 25, 2025

Written by

Hannah Singleton

Photo: W+G Creative

Published Jan 25, 2025

Written by

Hannah Singleton

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

The Hoka Bondi has always been unapologetically maximalist. It’s big, bold, and has sky-high cushioning that kicked off a revolution in running shoes. But despite its standout comfort used by everyone from nurses to marathoners, past versions felt more like walking shoes than true running shoes because of their bulk. Now—with the release of the redesigned Hoka Bondi 9 ($170)—this shoe is finally living up to its full potential. With softer foam, a more responsive feel, and a stable base, this version is ready to run.

Hoka Bondi 9 — $170.00

Colors: 6 | Sizes: US 4 – 12 | Weight: 9.3 oz | Heel-to-toe drop: 5 mm

Pros:

Cushioned but stable for a variety of paces
Upgraded supercritical EVA foam for a softer, more responsive feel
Durable for daily training

Cons:

Ankle cuff is relatively stiff
Not the fun color selection I’ve come to expect from Hoka

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First impressions of the Hoka Bondi 9

The Bondi 9 stays true to Hoka’s roots, and my first thought when unboxing it was that it hasn’t gotten any sleeker—but it’s still all about the comfort. Right out of the box, the thick cushioning looked as inviting as ever. I pushed my thumb into the foam to assess its softness and rebound and was pleasantly surprised to find it a bit more plush than the Bondi 8.

The aesthetics left me feeling a little underwhelmed though. The pair I tested came in a minty green (Blue Spark/Mint Fluorite) with a contrasting black ankle cuff that felt mismatched. When I checked the other available palettes online, I was disappointed to find that few of them delivered Hoka’s usual vibrant, head-turning colors. Hopefully, more options will roll out in the future.

My review

What I love

Over two weeks, I logged more than 25 miles in the Bondi 9 sneakers, testing them during walking and running workouts, including hours-long incline “hikes” on the treadmill and interval training.

I was most impressed by their performance during brisk walks and when I picked up the pace for running intervals. The cushioning feels slightly firm at slower speeds but has a satisfying bounce when running faster. For full transparency, I’m prone to shin splints, and I felt a bit of shin discomfort during slow jogs, but the pain disappeared when I transitioned to a faster pace.

That said, the new supercritical EVA foam is a huge step up from the Bondi 8, which I considered more of a walking shoe than a running shoe due to its firmer, less responsive cushioning. The Bondi 9 offers a softer, springier feel, making it versatile for both activities.

On the treadmill, I noticed the shoe’s exceptional stability. Many max-cushioned shoes can feel wobbly underfoot (especially on the treadmill, where I tend to space out), but the Bondi 9’s wide base and “Active Foot Frame” technology create a secure, supportive ride.

And in my short testing period, this shoe felt super durable. Hoka also incorporated “durabrasion rubber” into the outsole to combat high-wear areas, which should extend the shoe’s longevity. I haven’t tested it long enough to notice any degradation, but knowing the legacy of the Bondi line, I have no doubts it will last for hundreds of miles.

What I don’t love

That said, the Bondi 9 has a few downsides. I found the toe box snug during the first few miles, which required a bit of a break-in period before I felt fully comfortable. If you have wider feet, consider ordering the wide version to avoid this issue. I also think that the padded upper might feel a bit thick in hot weather, as it lacks breathability.

Final thoughts

The Bondi 9 isn’t Hoka’s flashiest or fastest option (My go-to for speed work is the Mach X and I prefer the Clifton 9 for long runs), but it’s a really solid shoe with serious durability that outlasts anything else that the brand offers. Unlike race-day shoes that you need to care for like a baby, this is a pair you can confidently wear for daily training, errands, and long walks without worrying about the cushioning wearing out too quickly.

If you’re a beginner runner curious about max cushioning, the Bondi 9 is a fantastic place to start. It’s cushy, versatile, and plush without feeling unstable—a rare combo for a max-cushioning shoe.

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Shopping Footwear

Updated Jan 23, 2025

How Often Should You Replace Your Running Shoes? A Podiatrist Weighs In

Wondering "how often should I change my running shoes?" We chatted with a podiatrist to find out everything you need to know.

How Often Should You Replace Your Running Shoes? A Podiatrist Weighs In

Wondering "how often should I change my running shoes?" We chatted with a podiatrist to find out everything you need to know.

Updated Jan 23, 2025

Written by

Amber Sayer

Photo: Stocksy/Bonninstudio

Updated Jan 23, 2025

Written by

Amber Sayer

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

After investing in a great new pair of running shoes, you want to get the most out of them. But before you know it, you’ve racked up 300 to 500 miles—the point when most sneaker manufacturers tell runners and walkers to replace their shoes.

Experts in This Article

Bruce Pinker

board-certified podiatrist at Progressive Foot Care

Browse through message boards, and you’ll find plenty of people claiming those parameters are simply marketing meant to encourage you to buy more shoes. Is the 300 to 500 mile rule founded on research? Do you really need to replace your shoes that often?

Yes, says podiatrist Bruce Pinker, DPM, who works with walkers and runners at Progressive Foot Care in New York. “The midsole, found between the insole and the outsole, breaks down and wears out in this range,” he explains.

He says that the midsole of sneakers is usually composed of ethylene-vinyl acetate (EVA) or polyethylene-vinyl acetate (PEVA), and the material serves as a shock absorber. However, the rebound effectiveness decreases over time.

“Running or walking without this shock-absorbing material fully intact could possibly lead to injuries,” cautions Dr. Pinker. That could mean stress fractures, shin splints, plantar fasciitis, or runner’s knee.

Additionally, there is some evidence to suggest¹ that running in old shoes can cause you to subconsciously alter your biomechanics and gait, which can further increase your risk of injuries.

How can you tell it’s time to replace your shoes?

One telltale sign you need new sneakers is when the outer sole shows that the treads have disappeared, says Dr. Pinker. However, he cautions against using this as the only sign—or first sign—that your shoes are on their way out.

“The outsole may wear out much later than the midsole does,” Dr. Pinker says. This means you might lose the support and the stability of the shoe before those treads show wear and tear. That’s why it’s best to replace shoes based on your mileage, he says. Certain apps that track your walks and runs, like Garmin Connect, let you log the shoes you’re wearing on each outing so it’s easy to know once you’ve hit 300 miles.

Other factors to consider

Keep in mind that not everyone wears down their shoes at the same rate. For instance, if you have flat feet, tend to overpronate, or weigh more, you may be better off replacing your shoes more often (closer to 300 or 400 miles). But if you weigh less or have a more neutral stride, you can probably get away with a longer lifespan of the shoe (400 to 500 miles or more).

Another thing to remember is that it’s not just about mileage when classifying a running shoe as “old.” The actual age of the shoe, in terms of time, also matters. Construction materials, particularly the EVA foam cushioning and certain gels, break down over time. So you should really replace your shoes after six months, even if you haven’t hit 300 miles in them—especially if you need extra support and cushioning.

Dr. Pinker also adds that you basically get what you pay for when it comes to the durability and longevity. “Higher-quality shoes, such as those from New Balance, Saucony, Brooks, and Asics, often last longer due to preferred materials and construction,” he notes. “Stay with well-known brands.”

Can you make your shoes last longer?

Dr. Pinker says there’s not much you can do to increase your sneakers’ longevity; the materials simply have a lifespan. However, caring for your shoes by cleaning them and keeping them dry can help, along with rotating your shoes (alternating pairs every other day or so) to allow the materials ample time to fully rebound between uses.

“Running on tracks, especially rubberized tracks, can improve the longevity of running shoes, as opposed to running on trails and on dirt,” adds Dr. Pinker.

Although sneakers can be expensive to replace frequently, remember that having quality footwear that isn’t completely worn out will help you feel your best. And what better way to celebrate all those miles you’ve racked up than by treating yourself to a great new pair of kicks?

Kong PW, Candelaria NG, Smith DR. Running in new and worn shoes: a comparison of three types of cushioning footwear. Br J Sports Med. 2009 Oct;43(10):745-9. doi: 10.1136/bjsm.2008.047761. Epub 2008 Sep 18. PMID: 18801775.
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