Published Jul 16, 2024

I Tried Nike’s Iconic (and Just Updated) Running Shoe For a Week of Summer Race Training—Here’s What I Learned

Want to up your running game and support your body (and the planet) while you do? The latest Nike running shoes are here—here are my takes.

I Tried Nike’s Iconic (and Just Updated) Running Shoe For a Week of Summer Race Training—Here’s What I Learned

Want to up your running game and support your body (and the planet) while you do? The latest Nike running shoes are here—here are my takes.

Published Jul 16, 2024

In Partnership With

Nike

Written by

Jordan Kurtzman

Photo: Stocksy/Nike & Well+Good Creative

Published Jul 16, 2024

In Partnership With

Nike

Written by

Jordan Kurtzman

My relationship to running has evolved over the years, at different points including a slew of fun runs, one full marathon, and a handful of halves. Bottom line, though? There aren’t many things I love more than encouraging and being encouraged by a swarm of sweaty people heading in the same direction.

But I’ll be the first to admit that my body isn’t always on board. For as long as I can remember, I’ve had rather *vocal* joints—a couple knee surgeries, a chronically twisted ankle, daily snap-crackle-pops—and after the birth of my daughter, my hips and legs have never felt wonkier.

So for about a year, I took a running hiatus to prioritize rest after, you know, birthing a human. And now, I’m finally ready to get back to the races. In my time away, I got to thinking (and rethinking) about the way I train—and the shoes I train in. Given my history of injuries, I’ve always been particular about my footwear, and my standards are only rising as I age.

That’s why the latest Nike running shoes got my attention. The Nike Pegasus 41 is (you guessed it) the 41st edition of the iconic model, designed with all the classic features plus a few new innovations. After a bit of research on how Nike has updated its most beloved fit, I grabbed myself a pair and mapped out a training schedule that felt equally ambitious and attainable.

Whether you’re looking to get into a running groove or need some fresh inspo as you enter race season, I’m sharing my week-long training schedule and all the intel on the Nike Pegasus 41. Lace up and follow along.

Nike Pegasus 41 Women's Road Running Shoes — $140.00

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Monday

The morning I unboxed my new pair of Nikes, I slipped on moisture-wicking tube socks and shoes, tied my hair up, and traced a short run route. I wanted to be sure I wasn’t too far from home if I felt totally taxed or (gasp) got the dreaded new-shoe blisters.

While my knees were definitely grateful for a short-distance warmup to the week, my stress about discomfort was unwarranted. From the first step, the Pegasus 41 felt custom-fit—no breaking in necessary.

Tuesday

On my second day of training, I brought my daughter along. Side note: If you’re ever wondering if running requires arm strength, try pushing a stroller on the move. Woof.

Our Sound of Music-themed jaunt (she’s in her Julie Andrews era) ended with a leisurely coffee at our local spot before heading home. After more than two hours laced up, my feet were happy campers—thanks to the engineered mesh of the Pegasus 41, which is designed to be lighter, more breathable, and more comfortable than previous models.

Wednesday

I convinced a long-time training buddy to join me for my first distance run. Setting out for the most miles I’ve logged since becoming a mom, and aiming to keep pace with my friend, I was a bit nervy about how my joints would hold up—and how my shoes would feel.

Remember how I mentioned I’m picky about sneakers? I want pillowy cushion, but not too much. I want snug support, but not blisters (duh). I want durability, but not a ski boot. The latest Nike Pegasus 41 checks all my boxes—and my joints were pain-free from warmup to cool-down.

Thursday

I wasn’t nearly as stiff or sore as I thought I’d be after my long run, but I know how important recovery days are—so I carved out time for stretching and a leisurely stroller walk. I paired the Pegasus 41 with a few other Nike classics (a breathable cropped tee, a padded sports bra, and pocketed biker shorts) and ended up staying in them all day.

Shop Nike Running Essentials

Friday

After a day of rest, I was ready for a speed workout. It could be the neon orange detail just above the sole (of all the color options, I sprung for “Blueprint”), but simply slipping on my shoes feels like a double shot of espresso, straight to the legs.

Apparently the spring in my step isn’t just my imagination: The Pegasus 41 is the first of its kind to feature built-in ReactX foam, which offers more responsiveness and increased energy return for major take-flight vibes.

Saturday

I swapped my run route for 30 minutes of cross-training at home, complete with an infant sidekick. In my Nikes, I felt steady through a quick plank circuit and surprisingly buoyant as I gave burpees a try. (They feel a *bit* different postpartum.)

Sunday

Interval training, a favorite early-aughts playlist, and my new favorite shoes closed out my seven-day schedule. With every 30-second sprint, I felt a bit more energy and confidence in my stride. I’ll be looping my week-long training schedule all season long, with a goal of running my first post-hiatus half marathon later this year. Join me?

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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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