strength training for runners
One of the many perks of being a Mizuno Brand Ambassador is getting the latest gear. For me, I love trying out their new shoes. A couple years ago, I was lucky enough to test drive the new Mizuno Wave Universe, a racing flat that only weighted 3.8 oz. Prior to making the transition to running more on my mid-foot, I enjoyed running in the Wave Rider and Wave Precision. These shoes are a bit too much “shoe” for me now and the Wave Universe was a bit too thin to wear daily. I was stuck in the middle looking for a suitable shoe that would provide me with a bit of cushioning but would still allow me to run with a mid foot strike.

Until now.

Enter the new Mizuno mid foot category. Introducing the Wave Evo Cursoris and Wave Evo Levitas.

And here’s a cool page discussing the creation of these shoes HERE.

JkConditioningThese shoes are exactly what I was looking for. They are zero drop and super comfortable. Personally, I find the Wave Cursoris to fit slightly wider on my wide feet. I have a small bunion on my right foot, but the width of the Cursoris allows my foot to sit comfortably in the shoe. I find the Wave Levitas to fit a bit more narrow, but is still wide enough to house my wide feet (and bunion). The oblique shape of the forefoot allows my toes to splay naturally when striking the ground mid foot. I find the ride really smooth and efficient and due to the design, allows for a natural mid foot strike. I prefer the Cursoris for my longer runs because it has more cushioning and protection from the pavement. The Levitas are perfect for shorter, more intense workouts or runs. I also really like wearing the Levitas for my gym workouts as the close to the ground feel is perfect for lower body exercises (deadlifts, squats and kettlebell swings).

The only critique I have is that the Wave Cursoris is easy to slip off my feet, even when tied tightly. It’s never happened when running, but it sure is easy to take my shoes off when I get home from a hard workout (a good thing!).

Here are the specs on the Cursoris (copied from HERE):

  • Named after one of the oldest known bipedal creatures, the Eudibamus Cursoris.
  • Designed to provide a more stable platform and cushioning for someone transforming to a midfoot strike.
  • ZERO RAMP offset between the heel and forefoot provides a natural plane tailored to a midfoot strike.
  • WAVE TECHNOLOGY in the forefoot for maximum protection, comfort and a smooth ride.
  • Flat-bottomed forefoot design coupled with a wider platform provides stability and assurance from foot strike to toe-off.
  • 12mm/12mm heel-forefoot design offers a more protective ride.

Note, these pics were taken after a few wearings (easy runs, hill sprints and gym workouts).

jkconditioning dragon t-shirt

st. john's personal trainer

st. john's personal trainer

jon-erik kawamoto running coach

st. john's personal trainer

jon-erik kawamoto personal trainer

jon-erik kawamoto personal trainer

And here are the specs on the Levitas (copied from HERE):

  • “Levitas” is derived from the Latin word for “light”
  • Designed with a narrower forefoot platform, the Wave EVO Levitas is the lightest and fastest of the EVO shoes.
  • ZERO RAMP offset between the heel and forefoot provides a neutral plane tailored to a midfoot strike.
  • WAVE TECHNOLOGY in the forefoot for maximum protection, comfort and a smooth ride.
  • 8 mm/8 mm heel-forefoot design offers a close-to-the-ground experience.

strength training for runners

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As you can see from the pictures, the shoes are quite flat from heel to toe, which allows for that nice mid foot strike, but aren’t so thin (they both provide some nice cushioning against the ground) that you do not slap the ground. Also the multidirectional flex grooves allows the shoes to be, well, more flexible. The open mesh design allows for some awesome breathability. I haven’t worn these shoes in the rain yet and wonder how this mesh design will keep my feet dry (or maybe it won’t).

Overall, these are (by far) my most favourite runners ever, from any brand. I wear these shoes everywhere. There is a trail version coming out later this summer and really excited to try them out. There are awesome trails to run here in St. John’s, Newfoundland and most are gravel and rocky. I highly recommend these shoes for mid foot strikers with an efficient running stride. The Cursoris are great for pavement and the Levitas are awesome for speedy-type workouts (and even racing). If you wear orthotics, the insoles are removable but I’m not quite sure how your orthotics would affect the ride. The Cursoris is great for easy runs of any distance whereas the Levitas are perfect for running fast.

Check out the Cursoris at the Running Warehouse HERE and the Levitas HERE.

Happy trails,

Jon

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

I heard really good things about it from my sister, and I could see the positive results she was getting.  I needed to do something.  I was overweight, depressed, and recovering from a back injury.  I had reached a point where simply getting up out of a chair was becoming difficult.  I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me.  I’m so glad I did!  After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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