Published Feb 4, 2019

How to Make it Feel Like You’re Running on Clouds—Every Time

We tapped Peloton Tread instructor Jess Sims for her running tips on how to avoid that dreaded heavy legs feeling and how to push through the toughest runs.

How to Make it Feel Like You’re Running on Clouds—Every Time

We tapped Peloton Tread instructor Jess Sims for her running tips on how to avoid that dreaded heavy legs feeling and how to push through the toughest runs.

Published Feb 4, 2019

In Partnership With

ASICS

Written by

Well+Good Editors

Published Feb 4, 2019

In Partnership With

ASICS

Written by

Well+Good Editors

Any runner (or wannabe runner) knows that omg-my-legs-are-cement feeling when you first hit the pavement. Some days, you can shake it off after a few minutes, but for the days when it’s enough to deter you from running one more mile (or running ever again, tbh), we’ve got some advice.

For Peloton Tread instructor Jess Sims, it’s all about finding the silver lining of your run that day—yes, even if the only thing “positive” about your run is that you’re positive you’re about to cramp.

“I remind myself that it’s a privilege to be able to run, and it’s something I don’t ever take for granted,” Sims says. “This is especially important during the runs that don’t feel so great—the runs that you catch a cramp during the first 10 minutes or felt soreness in your hamstrings. It grounds me and has me looking forward to the next one.”

To help you access those silver linings in your own runs, we asked Sims for her advice on how to push through tough runs—and how to make your best runs even better.

Scroll down for 3 running tips to make pounding the pavement feel a little bit easier, every time.

1. Change your mindset by changing your words

There are two types of people: runners and people who label themselves as “not runners.” The problem with those labels? Sims says they’re limiting your potential.

“Now, I look forward to running because I’ve taken away all expectations of what it should look or feel like.”

“[People] feel like unless they run marathons, compete in races, or run every day, that they’re not a real ‘runner,'” she says. “If you say ‘I’m not a runner,’ you won’t run. But if you say ‘I am a runner,’ you will do just that.”

Sims can relate to the limiting nature of labels because she used to do the same thing. Even though she was a three-sport athlete (all of which required running to play) she didn’t consider herself a runner because she didn’t train competitively. “Now, I look forward to running because I’ve taken away all expectations of what it should look or feel like,” she says. Word.

2. Get comfy shoes

Your shoes can make or break a run, which is why picking the right ones is key for changing the way it feels when your feet hit the ground. “If you have the wrong shoes on, you will be super sore the next day and potentially get injured,” Sims says. “Foot pain, shin splints, and quad and hamstring pain are common when the wrong shoes are worn while running.”

To pick the right one, Sims recommends taking into consideration where you run (treadmill, outdoor, track, etc.), the structure of your foot (neutral, low arch, high arch), and the distance you usually run (long runs vs. shorter sprint intervals).

She personally looks for a light, comfortable shoe that both supports and stabilizes her foot—like the new ASICS GEL-NIMBUS® 21, which has super cushiony FlyteFoam® technology, so it’s legit like running on a cloud. “I’ve always run in ASICS,” Sims says. “ASICS has been my go-to because they support my feet. I also love to have a little fun with the style of the shoes!” Neon yellow accents? Yes please.

3. Stretch, stretch, stretch

Sims can’t stress this one enough. “Warm ups with foam rolling and dynamic stretching, and cool downs with foam rolling and static stretching are crucial to avoiding the heavy leg feeling,” she says.

She recommends taking the time to stretch your ankles, calves, hips, hamstrings, quads, and glutes pre-run to make sure the muscles are activated and ready to go. And don’t forget to cross-train.

“If you just run, you’re only working your body in the sagittal plane (forward and backward) and not the frontal plane (side to side). By incorporating some strength work, especially in the frontal plane, you’ll strengthen your glutes a lot more so that your hamstrings, hips, and lower back don’t absorb all the impact.” The result? More power to fly through your miles.

SHOP HER LOOK

In partnership with ASICS

Photos: Tim Gibson for Well+Good

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

Got it, you've been added to our email list.

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

Shop Now

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.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

Got it, you've been added to our email list.

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.
↩︎