What follows is a list of random thoughts on running that I compiled for my friend and newly-minted runner Lev Lazinsky. Lev was offended that I provided this information directly to him in a Google Doc instead of sharing it with the world in my neglected blog, so on my blog it goes…

Disclaimer: Particularly regarding running style/form and shoes, do what works for you. Ramp up very gradually, and pull back if anything hurts.

Training plans: This is the old-ass Runner’s World training plan I used for the one marathon I did in 2008. It worked for me. Higher-mileage, lower-pace plans seem to be in vogue these days according to my running group (i.e. do most training much slower than your goal race pace, but get a ton of miles in), but I don’t have much experience with that.

Minimal shoes:

• Born to Run – This is the classic barefoot running bible. I read it in ~2009 and have been a proponent ever since, but it’s borderline barefoot running propaganda. There’s a new version/sequel out now which I haven’t read.
• Foot Doctor Zach on Barefoot Running – This is allegedly a podiatrist on YT with a more measured take to complement the above. He mentions something I’ve seen elsewhere, that generally traditional shoes are more likely to cause knee/hip pain, while barefoot running might help with those things but is more likely to cause foot/achilles pain.
• E3 Rehab on Shoe Selection – I like this channel for generally skeptical/science-based physical therapy advice. This video is less about minimalist footwear in general, but does mention it. It reminds me of another point I believe strongly though: The traditional running-shoe-store paradigm that you’re either a “pronator” (and thus need “motion control” shoes with super beefy arch and stuff) or you’re not (and can use a “neutral” shoe) is mostly BS. I believe most running shoe stores (and many shoe brands’ lineups) are still organized around this paradigm.

Shoe longevity:

• Popular wisdom is that cushioned running shoes only last X miles until the cushioning wears out and they need to be replaced. Consult Google/Claude for a good value of X (running shoe manufacturers will likely provide a number on the low end of the spectrum). Modern super shoes like the Vaprofly are famously short-lived.
• It’s a good idea to break shoes in a bit before using them in an important race/event, but also to ensure that they’re still new enough to be in the prime of their cushioned life.
• A benefit of very minimal shoes like Vivobarefoot is that you can basically ignore all of the above with them. They have effectively zero cushioning, so as long as their soles are intact, they’re fine.

Running events:

• Marathon / Half Marathon events: These are super popular training goals for all sorts of runners. I personally started with a marathon, but if I did it over again would do a half or shorter event first. Organized events are infamous for making you forget your training and run faster than intended, especially at the start. (Adrenaline can have other surprising effects—I was surprised to see my HR >180 in the first minutes of the race at a pace that would normally be <160 in training.)
• Casual group runs: I only recently started doing these at a local Seattle running meetup. I think it strikes a nice balance of reproducing some of the herd motivation to keep up with the pack like in serious events, but in a lower-stakes setting. Parkrun is one organization that looks cool that I haven’t tried yet—it seems to actually be a timed event but that is free and very inclusive.

Products I use:

• Garmin Forerunner 955 – This is the particular watch I use now. Almost certainly overkill for me in terms of features, but FOMO keeps me buying their top-of-the-line running watches…
• Garmin HRM run – Garmin watches’ optical heart rate detector is quite good, but can be laggy (e.g. catching up with your heart rate jumping up when climbing a hill) and otherwise glitchy. Particularly if you’re a hypochondriac worried about a cardiac event like me, the very reliable performance of chest straps can be preferable. This one also has a built in accelerometer that gives data on L/R balance, vertical ratio, etc
• Vivobarefoot Primus iii – My preferred minimalist shoe lately, even more than the Vivobarefoot running-focused “Primus Flow”. Lately I generally use it for everyday wear rather than running, but I like it for shorter runs sometimes.
• Altra Escalante 4 – This is my running shoe lately for most runs, especially longer ones. I got into Altra because of the barefoot-esque zero-drop and “anatomical” shape, but I mainly like this model for the lower stack height (sole thickness) compared to most running shoes out there these days.
• Nike Dri-FIT running shorts – I have loved “Dri-FIT” running shorts my whole running career. The specific models change frustratingly substantially/frequently, but this is the one I use now. I’m much more particular about shorts than shirts. I find any synthetic Under Armour or whatever shirt is fine. There are also great Dri-FIT tights and long-sleeve shirts for cold weather.
• CamelBak – Hydration backpacks are great, especially for longer runs, both for water + phone storage. This model is probably discontinued, but I like the capacity (1.5L/50oz). Make sure to squeeze the air out before going on a run so the water doesn’t slosh around.
• Flip Belt – This is the only thing other than a backpack I find I can comfortably keep my phone in. Nice for business travel because it’s less bulky than a CamelBak.
• Balega socks – My main socks these days. They’re fine.
• Body Glide – Comes in sticks and tubes. Use it if things chafe.