Picture this: You’ve pounded the pavement for months, tracked every mile, and listened to your running playlist about a million times—but you’re still a tad panicked to bust out a full 26.2. As you’re in the home stretch of running a marathon, wouldn’t it be great if a group of elite experts gave you their veteran advice?
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At ASICS’ perfectly timed “Run Your Best Marathon” panel discussion, that’s exactly what happened. Moderated by sports medicine physician and 34-time marathoner Jordan D. Metzl, MD, the pros talked about everything from hydrating the day before (salty broth does wonders, FYI) to preventing heavy legs in the lead up to the New York City Marathon.
“Relax, don’t sweat it. The best thing you can do for yourself is stop stressing and get some sleep.”
We captured all the need-to-know tips for you. Below, hear from sports nutritionist Lauren Antonucci, MS, RD, CCSD, the director of sports performance at the Hospital for Special Surgery, Polly de Mille, RN, RCEP, CSCS, and ASICS elite-level distance runner and Olympian Diego Estrada. Estrada’s top advice? “Relax, don’t sweat it. The best thing you can do for yourself is stop stressing and get some sleep.”
Scroll down for the experts’ answers to the most-pressing questions runners have leading up to a marathon—and shop ASICS’ latest collection of running shoes.
Photo: ASICS
To gel or not to gel?
When you traverse 26.2 miles on race day, you’ll need adequate long-distance fuel—which essentially means energy-gel packs (a gooey substance designed to replenish your body with calories, fast) and endurance sports drinks.
“You’re going 26.2 miles—in a row, non-stop—so your body needs carbs and salt,” Antonucci says, noting that they’ll be handing out gels at mile 18 of the NYC Marathon. While the cardinal rule of the sport is “nothing new on race day,” it may be worth taking a gel even if you haven’t had one before, she says.
Here’s why: You want to avoid hitting the wall—AKA, running out of glycogen. “Our bodies only store a certain amount of carbohydrates,” de Mille says. “It’s going to take you about 3,000 calories to run a marathon, roughly. Our bodies don’t store anywhere near that. It ranges from 1,200 to 2,000.”
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So, the pros recommend sipping on an endurance sports drink, which is available at every mile after mile three at the NYC Marathon, and having a gel every 30 to 40 minutes.
Photo: ASICS
What should I eat during the week before (and morning of) the race?
Before a marathon, it’s important to get the right amount of fuel, according to Antonucci. “You’re slowly decreasing your training to rest and recover your muscles,” she explains. “So those portions (and your protein needs) will get a little lower, but not drastically. Your carb intake will stay similar or maybe go up a little, depending on your tapering. Between that and your decrease in running, you’ll be in good shape.”
The same subtlety should apply to your night-before meal. Stick with something you really enjoy, just avoid anything new and forget about carb-loading. Filling up on too much pasta can mess with your GI tract and deter your hunger in the morning, according to Antonucci.
And the one thing you should do the morning of is fuel up twice before the race. “If you’ve done that, you can top off with a gel, banana, or sports drink 10 minutes before because that counts as during-race fueling,” says Antonucci. “Because by the time it’s ready, the glucose molecules are in your bloodstream.”
Photo: ASICS
How can I ensure well-rested legs?
To land in the sweet spot of relaxed and strong, you should be reducing mileage, but not completely stopping, during the tail end of your training. “Essentially, you’re trying to lose the volume and keep the intensity,” de Mille says. The end goal of tapering is to “be sharp, but psychologically confident too,” says Estrada, who sticks to short, quick-paced runs that get his muscles firing to stave off sluggish legs.
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Foam rolling can also help overworked legs recover. “Think of a rope that has a knot in it and when you pull that rope, the knot gets tighter,” de Mille says. “Foam rolling gets rid of the knot. You’re addressing anything that’s sort of getting tight and stiff.”
Lastly, stay hydrated, but don’t overdo it. “You don’t need to push a ton of extra water,” Antonucci says. “I would put in more fluids that are salty to make sure you have that salt. That salt is so important to take in before and during the race because if you just drink water, you dilute your electrolytes.”
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If clouds could turn into sneakers, they’d probably feel a lot like the Hoka Bondi 8. Known for its ultra-cushioned midsoles and (somewhat dramatic) signature rocker-bottom shape, Hoka has become the go-to brand for walkers and long-distance runners looking for that ideal blend of support and bounce. Feather-light, breathable, and designed to keep you moving comfortably for miles, the shoes have earned a cult following—including the stamp of approval from podiatrists, thanks to their American Podiatric Medical Association Seal of Acceptance.
Among Hoka’s many standout styles, the Bondi reigns supreme. I laced up the Hoka Bondi 8 ($116) and put it to the test—logging miles over the course of a month to see if it lives up to the hype. Spoiler: It just might be one of the most supportive sneakers I’ve ever worn.
What do podiatrists think of Hoka?
You'll find a ton of podiatrists singing Hoka's praises, especially the best-selling Bondi. In fact, they're so beloved by foot doctors that many of the brand's models have earned the Seal of Acceptance from the American Podiatric Medical Association or APMA. Shoes awarded with the APMA Seal of Acceptance have been found to promote good foot health. (You can find a list of shoes that have earned the seal on the official website of the APMA.)
Hoka’s Bondi 8 is a reliable sneaker that is designed for a wide variety of physical activity levels. The pair features the brand’s signature “Meta-Rocker,” a rocker-shape bottom to propel walkers and runners forward like a slingshot while providing ample cushioning to reduce fatigue on the feet, knees, and hips. Additionally, the Hoka Bondi 8 features a mesh upper that allows for maximum breathability and padded memory-foam collar to provide welcome ankle support. What’s more, its rubber outside is durable and provides plenty of traction to keep you steady on your feet as you walk or run. The aforementioned features of the Hoka Bondi 8 has earned it legions of fans, among whom I count myself.
The Hoka Bondi 8 versus the Hoka Bondi 7
The Hoka Bondi 8 has a lot in common with its predecessor, the Hoka Bondi 7. They both have a rocker-shape bottom and plenty of underfoot cushioning, with a few notable tweaks. The Hoka Bondi 8 features a lighter-weight padding and reinforced heel cushion to provide an extremely comfortable step, along with a padded tongue that is gusseted to keep it in place while preventing dirt, debris, and water from getting into the shoe—all of which make quite the difference in the overall Hoka Bondi 8 performance.
My Hoka Bondi 8 review
I’ve long worn the Hoka Bondi 7 on my daily dog walks, which on average is about three miles per day on mostly pavement, but sometimes on grass and dirt. As supportive walking shoes, it was perfect. The pair was soft and bouncy yet stable, which is of utmost importance when walking two dogs, each one 90 pounds of sheer power.
I was initially skeptical of whether the Hoka Bondi 8 could offer the same level of stability and safety as its predecessor. The soles are cartoonishly thick, even more so than the Bondi 7. However, after completing my first standard three-mile walk—with my two 90-pound dogs in tow, no less—I was impressed by the Honka Bondi 8’s performance and its comfortable support.
Just the memory foam-cushioned collar alone was a huge selling point, as so many supposedly “supportive walking shoes” rub my ankles raw. However, the memory-foam cushioning cradles my ankles like an embrace, which is essential whenI’m walking long distances—and, sometimes, without stopping.
The pair’s cushioned midsoles offer incredible support as I walk, while its sturdy rubber soles keep me from slipping on uneven terrain. While the Hoka Bondi 8’s stacked underfoot support makes it comfortable to wear for walking or running, its highly cushioned sole isn’t typically recommended for hiking, weight-lifting, or high-intensity activities.
Photo: Courtesy of author
When it comes to running, I can’t speak to the Hoka Bondi 8’s performance. (I consider myself as more of a walker than a runner). However, Alice Wright, professional runner and 10-time NCAA All-American, previously told Well+Good it’s a great sneaker for easy runs, offering the ideal amount of cushion and support for the endeavor.
The Hoka Bondi 8 also fits well. The model’s padded collar and gusseted tongue prevents shifting in the shoe—keeping in mind that the fit is narrower than the Bondi 7. My feet are neither too narrow nor too wide, and the regular-width version was just right for me, though wide-width options are available and in sizes ranging from five to 12.
The pair’s mesh upper keeps things airy as I log in my miles, and even after a 45-minute walk in humid 80-degrees-Fahrenheit weather, it kept my feet from getting swampy. Better yet, the shoes don’t require any break-in time. On the contrary, my feet were less sore after wearing them—a further testament to their comfortability.
Photo: Courtesy of author
Hoka Bondi 8: Pros and Cons
After wearing the Hoka Bondi 8 for a month, it's clear why this shoe is so popular. But that doesn’t mean they’re perfect for everyone and every foot. Here are some of the pros and cons you should know before buying.
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Pros
• Exceptional Cushioning: The Bondi 8 offers a highly cushioned ride, making it ideal for recovery runs and extended periods of walking or standing (hello, nurses!).
• Smooth Ride: The rocker-shaped outsole delivers a comfortable and smooth transition through the gait cycle (aka from when your heel hits the ground to when your toes push off).
• Durability: While I’m only a month into testing, other reviews have reported that the Bondi 8 maintains its structure and cushioning even after logging more than 300 miles.
• Podiatrist-Approved: The Bondi 8 has earned the American Podiatric Medical Association Seal of Acceptance, highlighting its supportive design beneficial for foot health.
Cons
• Heaviness: This is the brand’s max cushioned shoe, so if you’re looking for a lightweight running (or racing) shoe, the Bondi 8 may feel a bit on the heavy side. While excellent for easy or recovery runs, the Bondi 8 may not be best pick for speedier workouts like tempos and race-pace intervals due to its focus on cushioning over responsiveness.
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• Narrow Fit: This wasn’t an issue for me, I’ve heard from other testers that the forefoot area (especially on top of the foot) may feel snug and uncomfortable if you have a wide or high-volume foot.
• Breathability: When you hear mesh you assume breezy, but some testers felt like the upper mesh wasn’t quite as breathable as expected.
What is the Hoka Bondi 8 best for?
The Bondi 8 is ideal for “everyday running, walking, and comfort,” per Hoka—and it’s a sentiment that has been shared by podiatrists. For one, David J. Liss, DPM, FACPM, CWSP, foot and ankle specialist at Airport Podiatry Group, told Well+Good in an interview about the best Hoka shoes for plantar fasciitis that it’s an excellent shoe for “everyday wear, walkers, or runners.” It’s also favored by people who spend a lot of time on their feet. Take, for example, nurses. When asked about the best Hoka shoes for nurses, Jenny Kanelos, RN, a registered nurse at The Queen’s Health Systems in Hawaii, pointed to the Hoka Bondi 8. “My feet do not hurt at all at the end of my shift,” she told Well+Good in an interview, and added, “They’re my work shoe ride-or-die.”
Final verdict
There’s a reason why the Hoka Bondi 8 has become so popular among runners, walkers, and podiatrists. It’s comfortable, supportive, and comes in a wide range of sizes and colors. And, after more than a month of wearing a pair, I can easily say that they aren’t just ideal for recovery runs and long walks, but also long days on your feet.
However, the Hoka Bondi 8 isn’t for everyone; what might work for me might be the wrong choice for you. With this in mind, you may want to explore the Hoka’s shoe offerings to find your ideal pick. If you want lighter-weight shoes, for example, consider the Hoka Clifton 9, or if you prefer a lower sole, the Hoka Solimar. Conversely, people who want something extra cushy may like the Hoka Bondi SR.
Whatever your preference, you’re likely to find supportive walking shoes that are best suited for your lifestyle. As for me, it’s going to take a lot to switch to another sneaker brand for all my walks, let alone decide between the Hoka Bondi 7 and the Bondi 8—but that’s not necessarily a bad thing. It just means I have some solid footwear to choose from, and my feet are all the happier for it.
Another Hoka Bondi shoe worth shopping
The Bondi 8 may be my personal fave, but you can also shop another popular variation on the style. (Not a fan of the Bondi? Here are a few more of the best Hoka sneakers for women.)
Available sizes: 5-11 (with half sizes available), in regular and wide widths
The Hoka Bondi SR provides cushioned comfort to mitigate the impact of running on hard surfaces—and W+G contributor Kayla Hui has attested that she “didn’t experience any pain or popping with these shoes during high-impact activities.” The comfort comes by way of an EVA midsole, allowing you to comfortably pound the pavement or stand on your feet for long periods of time. The pair also comes with a water-resistant leather upper, plus a slip-resistant outsole to provide secure footing.
