Ice Spike | Ice Cleats for Traction on Ice, Snow, Trails, and Slippery Conditions

Sore legs: What does it mean?

2012-03-18T06:15:51Z

Dear Dr. Ron,

I’ve used my ice spikes here in Denver quite a few times this season, and they’ve really helped me keep my marathon training on track through the winter months. I’m curious about how running on snow and slick surfaces affects soreness. It has been my experience that after several days of doing my normal routine with spikes on snow & ice, I tend to have moderate pain and soreness localized almost exclusively to my lower legs. Of course, it’s common sense that running on slick surfaces is going to be harder than running on clear paths, but why are only my lower legs so sore? Does running on spikes increase the demands placed on certain muscle groups? Are there certain ways I can adjust my form to compensate? Is there anything in particular I should be watching out for to avoid injury as I train in the winter months?
Thanks,
Dave

Dear Dave,
Although it is difficult to know exactly what is happening from your description, one of the more likely causes may be DOMS (delayed onset muscle soreness). This may be due to increased use of ankle stabilizer muscles to stay upright in a more challenging environment or may be due to excessive muscle tension due to apprehension about remaining upright in a more challenging environment. Just as a seasoned marathoner (who runs mainly on flat / level surfaces) may have trouble switching instantly to long trail runs on uneven ground — or conversely a trail runner used to softer varying terrain may have trouble switching to harder / less varied asphalt surfaces — any change in training routine must be done slowly / gradually in order to lessen the risk overuse injury. Slow your pace and try to relax your legs / feet / toes as much as possible may reduce excessive unnecessary tension and help to prevent this issue for you. Respect the signals your body is sending — pain is there for a reason. Ignoring these signals only leads to injury and shortened running careers. You may need to slowly wean into running outside in winter and supplement with treadmill work inside or other cross training opportunities that stress other muscle groups. As I discussed in a previous newsletter, because of these increased demands, winter running should be enjoyed for what it is –relaxing “therapy” for our busy lives and maintaining base aerobic fitness while enjoying the wonderful ever changing winter landscape. Save the tempo runs / speedwork for the treadmill or the spring! Lastly, if this does not completely resolve with a few days of rest and activity modifications, please seek medical attention as this is also an area subject to stress fractures, tendonitis and other more serious issues that need to addressed expeditiously to prevent permanent injury.

Dr. Ron

Review from ShowshoeGear.com

2012-03-17T14:50:40Z

Believe it or not, we are still without snow here in Wisconsin, mid December. Desperate times call for desperate measures. I trail run once in a while for training, but prefer to snowshoe or mountain bike. That wasn’t happening today, so I thought I’d trail run with a few Icespikes installed to see how they do without snow or ice. I went to Kettle Moraine North (Purple Trails at Greenbush). This loops was 5.25 miles, my first substantial run since I broke my toe a month ago.

My trail running shoes are La Sportiva Crossleathers. They have a great tread pattern, when they aren’t worn down smooth like mine pretty much are. I knew the trail was going to be sloppy with the recent rains and leaves still on the trail. So, why not throw 4 Icespikes on each shoe to see how they do in those conditions? I put 2 near the ball of the foot and 2 in each heel. You’d surely want more for true snow and ice conditions, but this was just right for the day.

As you can tell from the residual mud on my shoes, it was surely sloppy. I really like the additional grip the Icespikes provided in the muck. They saved me from falling on my keister a few times. You really don’t feel them in the shoes until you step on rocks or asphalt. There, the Icespikes feel like walking with golf shoes, cleats installed. On asphalt, the Icespikes aren’t slippery at all. They grip well. However, the noise is definitely louder than without Icespikes. I could certainly get used to it, especially knowing I was safe from falling.

Installing the Icespikes was pretty easy. I didn’t bother mapping out where to install them since the lugs on my shoes make this a no brainer. I had planned on removing the Icespikes after the run because they are my around-town shoes. I guess for the future, I’d mount the socket driver into my cordless drill to make the install/removal faster. If you do this, just make sure to set the torque on the drill pretty low so you don’t strip out the rubber.
So, overall, I’m very happy. I can’t wait for some snow and ice to really put them through their paces.

Update 12/30/11

We’ve now had a bit more snow and ice here in Wisconsin. Still not nearly enough to actually go snowshoeing. But at least I’m giving the Icespikes a thorough testing. This time I installed them in my Salomon Wings Sky GTX Backpacking boots. These are my new day hiking boot that I picked up for 4 season hiking. They aren’t ideal for Winter, but they are super light and waterproof.

I put in a total of 9 Icespikes in each shoe. That’s still less than recommended, but I thought I’d work up to the full allotment.

The Ice Age Trail in Greenbush was partially covered in snow and ice today and the ground was frozen. I went a total of 8 miles on rocky, icy, and hilly terrain. The Icespikes, along with my Black Diamond trekking poles totally made the hike possible. I never once had to worry about my footing and wouldn’t have wanted to try this hike without the Icespikes. My only regret was not installing more in the toe of the shoe. When hiking aggressively, I lost some momentum to slip because I had no grip up front. That’s easily remedied for the next trip.

The wear on the Icespikes has been great. I have about 25 miles on this set of spikes now, and they show very little sign of wear. At one point, i wanted to purposely abuse them to see what would happen, so I scuffed the Icespikes on some glacial rocks. Besides throwing sparks (super cool by the way!), the Icespikes showed no sign of wear from this abuse. I’ve had no problem with the Icespikes pulling out of the shoes either, despite having less than idea lugs to install them into my Salomons.

Visit SnowShoeGear.com for more great content and deals.

Review from ThinkPlanRun.com

2012-03-17T14:25:40Z

Yeah, it’s winter … yeah, it’s cold … yeah, it’s windy and icy and snowy and just terrible outside … yeah, I’m going for a run. Growing up and learning to train through Wisconsin winters was just what myself and my teammates did. I’ve been known to step on a treadmill but only if it’s really dangerous outside (below -40F or glare ice) or I’ve got to stay home while my kid naps or something – maybe twice per year? I absolutely HATE the treadmill … the dreadmill … and would rather run 2 hours in 10″ snow and 0 degrees than bang out a quick 30 minutes on the treadmill. Watching TV can make it more manageable, but TVs, computers, and being indoors is exactly what I want running to snatch me away from. So what can you do when you’re dedicated to being outside and it’s winter out there for 3 (4,5,6?) months at a time? Dressing appropriately is essential – I’ve been toasty warm running through -20F wind chills – 99% of the time you can dress for what’s out there. The other essential sticking point (terrible pun) is traction under your feet. Below is a quick comparison of some of the great products out there that quickly take the running shoes you already know and love and quickly turn them to a non-slip edition.

YakTrax Summary – There’s no way I could run a tempo run or workout with these. (see the full commentary here)

For the sake of review, I took an old beat up pair of lighter running shoes (Nike Lunarfly+2) that have worn out their welcome and most of their original tread. Each run was taken out my front door down the street / sidewalk for ~1/2 mile to a crushed limestone trail full of February ice, snow, and mud.

I loved both of these solutions – I really didn’t FEEL anything different between them but haven’t worn them for more than ~ 15 miles each so I don’t know about their long-term lifespan, but each came with plenty of implements (over 30) to easily switch out at a reasonable price. I could feel the implements a bit when having to run on the sidewalk and road, but it was pretty minimal and nothing near the clunky YakTrax although I wouldn’t recommend running all on the dry roads with any solution as it will break down quicker and let’s face it, if you have dry roads you don’t need to wear your winterized shoes! Overall the screw-in implementations are great as they find a great balance between gaining traction and keeping a minimal “invisible” lightweight solution. I felt confident running slowly and up-tempo through a mixture of snow, ice, and even just normal hard trail surfaces. Each product offers an option to include their specialty installation tool and additional spikes.

Pros

Lightweight / minimal
Semi-permanent and secure
Quick and easy installation
Replaceable

Cons

Still slow a bit when running quickly over glare ice (understandable)

Overall, each solution has their place, but for normal everyday winter use I highly recommend the screw-in implements through Icespike and Sole Spikes. You definitely get the most bang for your buck and it still feels like you only have running shoes on (because you do!) not hiking boots. YakTrax has their place for the worst of the worst glare ice blizzards a couple of times during those rough months, but Icespike and Sole Spikes fit the bill for everyday snow, slush, ice, and trail running. Beyond that, pick up an extra pair for your ice-fishing boots or outdoor shoes you might be caught in a blizzard with.

Read Adam’s complete review and visit his website at ThinkPlanRun.com

March Madness Sale

2012-03-03T14:19:50Z

Go to www.icespike.com to order, shipping and handling just @2.50. No coupon code needed. Stock up for next year or share with a friend!

Check out this video about TransRockies training

2012-02-15T14:14:10Z

TransRockies Run Training Day 121 Learn about Ice Spikes! It was a snowy day and mine just arrived, so we had fun installing them and my run was AWESOME.

Ask Dr. Ron: What age is safe for kids to start running?

2012-02-13T21:34:45Z

Dear Dr. Ron,
How young is too young to begin running training regularly? Are there recommended intervals in which to follow in order to avoid burnout/injury? I don’t want to discourage exercise but 10 year old runs daily up to 8-9 miles a week.
Thanks, Meghan

Dear Meghan,

Thank you for an excellent question! This is a subject near and dear to my heart as the father of children who are very competitive athletes. I have watched one of my own push herself to the edge of burnout and was very grateful that she had a coach monitoring her closely, recognize early warning signs and pull back the reins rapidly. Her coach forced her to rest for weeks before allowed to train again and she was able to bounce back and perform well at the USA Triathlon National Elite Championship because of this. That being said, it is very uncommon for kids to push themselves to the point of injury when training volitionally. It tends to occur more frequently when outside pressures (peers, inappropriate race goals, well meaning but under educated coaches, etc) are involved.

Kids have special issues related to growth plates which can be injured or altered by some activities. By far and away the most common juvenile athletes that I used to see in my practice that sustain overuse injuries are baseball pitchers. Fortunately, there has been good research on pitch counts to avoid these issues. Adherence to these new rules has significantly reduced the incidence of these injuries. Unfortunately, there are no good clinical data on which to base running recommendations upon. However, there are some common sense guidelines discussed below that I believe will be helpful. I have found these quite helpful with my own occasionally overzealous daughter as well as with patients.

I have included several links below that have good discussions of this subject. AAU and USATF have not, to my knowledge, put forth any specific recommendations but do keep distances shorter for younger age groups –maximum distance race for your 10 year old would be 3k. In general, for coaching purposes, a good rule of thumb is that weekly volume needs not be more than 3-4 x race distance at most (more is not necessarily better) – this translates to 8 miles per week total. 9-10 year olds will often complete 5k fun runs as well at a comfortable pace (mixing in walking ad lib). But I would not encourage your child to “train” for a 5k race yet.

USA Triathlon has relatively strict guidelines as well for youth / junior athletes – see chart below. I have also included the “hard cap” maximum training volume chart from my daughter’s triathlon coach, Matt Valyo, with his permission. This chart includes more of the weekly volume answer to your question. This chart indicates 1-1.5 hours of running per week for your 10 year old which likely translates to 8-11 miles per week. If he is very competitive, most running and triathlon coaches will agree that, for kids, it is all about speed and not distance. Short fast intervals will help him be more competitive than trying to increase mileage (and likely having to slow down to so). My daughter has been successful competing at the national level in triathlon without ever even coming close to these maximum volumes – but she does train fast / hard.

Additionally, I highly recommend variation, especially for kids. Mixing in different sports and activities keeps it fresh and fun and prevents the “burnout” seen more frequently in year-round, 1 sport athletes. Variation also prevents the same recurrent stress on growing bones and tendons that can cause issues. A good rule of thumb is to try for 1 hour of activity per day – but certainly not all running. Variety is the spice of life!

In summary, your child’s current mileage seems to be within parameters set forth above. Listen to your child and monitor. If he / she is interested in competing, I would highly recommend finding a qualified coach who is specifically educated in coaching children as they can be an invaluable resource for keeping your children safe while helping them reach their potential.

Dr. Ron

Links:

http://www.usatriathlon.org/elite-international/youth-elite/tips.aspx

http://coachdeanhebert.wordpress.com/2008/05/28/youth-running-keep-it-simple-varied-and-fun/

http://running-advice.com/blog/?p=713

http://www.rrca.org/education-advocacy/fundamentals-of-youth-running/

http://runningtimes.com/Print.aspx?articleID=7364

http://www.kidsrunning.com/kidsrunningdistance.html

Ron loves his Icespike-equipped shoes

2012-02-06T03:40:20Z

Ron shared with us on Facebook:

More ice than snow this season. My IceSpikes and GoLite Footwear Taralites make for a solid combo. Thanks!

Icespike out and about

2012-02-06T03:33:53Z

Enjoying sunshine and snow.

Taking the dogs for a jog on a snowy morning

Here’s a member of the Icespike family and team, Doreen, out enjoying a sunny snowy day with her dogs. Taking them for their daily walk is made easier with the Icespike product, all year round!

Icespike keeps Tom and his parents safe outside

2012-02-03T23:42:38Z

Our driveway is about 600 feet long and quite steep. In the winter whenit is snow covered, I use Icespikes on my sneakers to gain traction while I clear the drivway w/ our track-model snowblower.

Before Icespikes I and the snowblower would often be in a sometimes controlled/uncontrolled slide as I headed down the hill.

I first tried sheet-metal screws in my logging boots, but they were quickly wearing down and I’d still occasionally feel my heels slipping.

I found Icespikes while searching online, placed my order and am totally sold on them.

I have not slipped once, even when I’m holding back a 350lb blower which is trying to slide away from me.

The Icespikes allow me to maintain control of the blower, simplifying the task and keeping me safe from injury due to a fall.

I not had any of the Icespikes pull out of my sneakers, which was my fear.

I’d like to fix up a pairs of snowboots for my 83 year-old parents who insist on taking their dog out for it’s bathroom ‘ritual’ even when their driveway has icy patches.

Great Icespike tips from Pam

2012-02-03T23:27:52Z

I mainly use my Icespikes for my daily runs on the roads in my hilly NH neighborhood. I have two pairs of running shoes with spikes mounted and 2 pairs without so I am always ready to go no matter what the road conditions. I am training for the Boston Marathon and like to do all of my running outdoors because in the past when I moved my winter training indoors I have had hamstring problems. I also think that treadmill workouts will never equal the quality or enjoyment that I get on the roads. I have been using icespikes since last winter and love the fact that i can confidently run on snowy and icy roads with my usual stride and pace. I always feel sure footed and have no fears of falling or slipping and pulling a muscle while trying to stay upright.

I also use icespikes when shoveling snow on my icy driveway.

Last winter I recommended ice spikes to many runner friends and also to an elderly neighbor (78 years old) who walks in our neighborhood.

On several occasions I have spoken to other customers in our local running store (Runner’s Alley in Nashua, NH) about icepikes. I often hear people asking about “good shoes” for winter runs…..The usual advice is to try Yaktraks etc. I usually approach those customers and tell them about icespikes. I believe that icespikes are the only product that allows a natural stride and no risk of falling. Also icespikes don’t fall off while running!

I have one other relevant comment of interest is that I started running when I was a high school sophomore in 1976. I lived in Poughkeepsie, NY at the time and ran outside after schoolevery day all winter. One day one of the high school shop teachers commented that he had seen me slipping and sliding along as he drove by me while I ran through the snow the day before. He smiled and said that I should bring my shoes down to the shop and let him put screws in the soles of them. I laughed and commented that it was a good idea but I did not take him seriously. Here we are 36 years later and I am wearing Icespikes!

I would love to have an Icespikes Tshirt.

Thanks for a great product,