Asics Roadhawk FF – Racer trainer

Asics Roadhawk FF with Flytefoam

A lightweight racer trainer with looks to boot

Review by Kerri Hodge (intraining club member and marathon runner)

Stack height: 25mm heel, 17 mm forefoot, 8mm heel-toe offset
Weight: 251g (men’s size 9), 206g (women’s size 8)

Welcome to the family of Asics Flytefoam technology. Introducing the new Asics Roadhawk FF. A lightweight performance racing and training shoe that is ideal for those faster paced sessions or the long distance race where a little extra cushioning is always welcomed over a standard ‘race only’ shoe. Featuring a responsive midsole, a lightweight upper, and a Asics’ plush and grippy outsole, the Roadhawk FF is exactly what you would need if you are neutral footed abnd looking for something lighter than your standard ‘high mileage’ training shoe.

The lively underfoot feel is nothing new to those who have experienced Flytefoam with a full length midsole, providing fantastic industry leading responsiveness combined with cushy feel underfoot.

The seamless upper offers a snug and sock like feel over the foot. Making this an ideal shoe for triathletes and those who suffer from friction induced blisters and sores. If you are looking for an inbetween type shoe from your training and racing shoes – the new Roadhawk FF is worth a try.

AsicsRoadHawkFF1Key points

  • Lightweight
  • Seamless upper
  • Flytefoam responsive cushioning
  • Competitive pricing at just $179.95
  • Available in both adults and kids sizes and colourways

At just $179.95 and $119.95 for the kids – this shoe is a high performance, lightweight shoe that is certain to please. Visit the expert fitters at the intraining Running Centre and try a pair on your feet for this upcoming Spring.

intraining Running Centre stock over 100 different performance running shoe models from seven brands, including Asics, Brooks, Hoka, Mizuno, New Balance, Nike and Saucony. Our comprehensive range of footwear allows our trained staff to help you get the right fit for your foot every time.

If you have trouble getting shoes to fit your feet or simply looking for advice to keep you running happily, visit the experts at intraining Running Centre – Milton or Indooroopilly to find your Cinderella fit.

Racing for training

Article by Emily Donker. Podiatrist, coach and runner
Article by Emily Donker.
Podiatrist, coach and runner

Racing for Training

Training allows you to focus your attention on specifics in a much more controlled and relaxed environment, which certainly has many benefits. But nothing can prepare you for racing quite like racing itself.

Racing is by far the best way to condition yourself for racing – however, you can’t race all the time. Regular racers need to race smart to ensure they can achieve their goals and continue to improve without being overcome by the stresses of racing too much.

Racing hard challenges your physical and mental limits. Regularly pushing yourself in the more pressured environment of racing allows you to become more familiar with the situation, and become more equipped to respond better during future races thanks to the experience.

Pacing is something you can practice over and over and over again in training, but race day is always different. The adrenaline and nerves always challenge your levels of restraint and often people will start their race too fast. By racing regularly you will be become more familiar with judging your pace, even when amped up and ready to go.

Nutrition and hydration are extremely important and greatly affect performance in longer events. Again, you can practice your strategies in training, but only race practice can give you a true feel for how you will respond to taking on fluid and nutrition in stressful conditions.

Whilst there are many benefits to racing and using racing as training, it also requires much more down time post-event to properly recover and recharge. Ideally, you should race regularly – the frequency will be different for everyone and dependent on the season, but should always ensure you take adequate time to recover, otherwise you risk physical and/or mental fatigue, and increased chance of injury.March Recovery foods

A good strategy is to target only a handful of goal races during each season. Other events should be seen as training races and be treated as such, with less focus on results and more attention on the process of getting things done and working towards your next goal event. parkrun and Brisbane Road Runners are great local examples of regular events where you can get race practice – with proper timing and racing conditions, but without the same focus on performance outcomes.

Take a look at your racing calendar. Don’t be afraid to throw in a couple more relaxed races to ensure you’re ready for your next goal.

Keen to learn more about running injuries? Check out our monthly ‘From the Sole‘ newsletter, written by intraining Running Injury Clinic podiatrists, physiotherapist and dietitian.

Nike Flyknit Streak

Nike Flyknit Streak – Two birds. One stone.

By Shaun Lee
Runner and intraining Sponsored Athlete

I have worn Nike shoes for the majority of my running life, including a variety of training shoes, racing shoes and even track spikes. I didn’t initially think there was a room for another racer type shoe in the Nike range. However when I first slipped on the Flyknit Streaks I was pleasantly surprised with a shoe that offers the best of both worlds of cushioning, flexibility and a lightweight responsive feel.FlynitStreak_Shaun

At one end of the racing and speed work spectrum you have the Nike Lunar Racer which is predominantly used for speed sessions as well as racing my go-to racing shoe for 5km and 10km (it is even used by many for distances up to a full marathon!). Although the Lunar Racer is a great shoe, it’s definitely not for everyone due to the with a spongy feel underfoot.

At the other end of the spectrum, the Nike Flyknit Racer and Nike Zoom Streak LT take care of racing and training for any non spike event up to 10km. Whilst ultra lightweight, there is minimal cushioning and it doesn’t offer enough support for anything other than your short speed sessions and race day where you want to pull out all stops in your quest for a PB.

Then, you have the Nike Flyknit Streak which is an extremely versatile shoe that “kills two birds with one stone” and essentially covers about 80% the spectrum offering a lightweight responsive shoe, which still offers the protection of a much heavier shoe thanks to Nike’s innovative technology. The Flyknit Streak has a mild ‘rocker type sole’ which offers protection for your Achilles and a smooth transition from heel to forefoot. The upper of the shoe features Nike’s Flyknit technology. The ultra light weight upper conforms to your foot shape and ensures a super comfortable fit that feels like you are wearing a second sock. Caution though, this Flyknit shoe is more suited to a narrow foot and is promotes a firm but comfortable feeling.

FlyknitStreak1I would recommend this shoe if you are looking for a versatile shoe that doesn’t compromise on weight or cushioning for your next assault on your personal best.

Who should give these shoes a go

  • Neutral footed runners looking for a light responsive shoe for racing and speed training
  • Triathletes looking for a shoe that is easy to get on in transition
  • Runners looking for a fast race shoe that offers enough cushioning to protect the Achilles and calves.
  • Runners with narrower feet

Similar shoes: Brooks Racer ST | Mizuno Hitogami

Who these shoes wouldn’t suit

  • Runners with wide feet (especially around the middle of the foot- the shoe features a ‘curve’ last)
  • Runners who over pronate

intraining Running Centre have one of the largest ranges of racing shoes available in Queensland from all the major brands. If you are looking to maximise your potential in running, triathlon or track running, visit us in store and try on our range of racing shoes to find your Cinderella fit.

New Year Sale weekend

The new year is here and boy do we have a sale planned for you! Get yourself set for 2017 with the biggest sale of the year on everything running. Whether you are looking for a new pair of running shoes, a second pair to alternate (check out why you should alternate), need to get the kids sorted or want to refresh your running wardrobe, there are some massive savings to at intraining Running Centre, Milton with up to 50% off footwear across all major brands.

Doors open at 9:00am on Friday, Saturday and Sunday.

13-15 JANUARY 2017


More deals to whet your appetite for a spending frenzy

  • Selected Garmin and Suunto on sale
  • 10% off all nutrition storewide
  • Buy two pair of socks and get a third pair FREE
  • Buy two Love2Run singlet/tees and get a second FREE
  • Free gift with every footwear purchase
  • Even more in store…a sale not to be missed!




Brooks Launch – Shoe review

Brooks Launch a multi-purpose racer trainer

By Hamish Hamilton
intraining Staff Member
Half Marathon PB: 1:13:13

220x300_brookslaunchThe Brooks Launch offers a comfortable feeling under foot with its smooth heel to toe transition. The 10mm heel drop propels you through your running gait with ease and efficiency. It almost feels as though the shoe is pushing you forward without any effort.

The midsole offers a plush cushioning under foot, when compared to other racer trainer’s such as the Asics DS Trainer whilst still offering a responsive and faster ride.

Being a midfoot, forefoot striker the idea of a lightweight racer trainer, at just 288g, was very appealing. Having worn both the Mizuno Sayonara and Nike Zoom-Elite I found this shoe to be softer than the Sayonara but more responsive then the Zoom-Elite. The Brooks Launch’s great combination of cushioning and weightless feel, makes this shoe a great choice for faster paced sessions whether they are short or long. This is really my go to shoe for speed-work and faster paced tempo runs up to 20km.

Key reasons why I like the Brooks Launch

  • Great propulsion
  • Soft yet responsive ride
  • 10mm heel to toe drop (less than T7 and racer ST)
  • Lightweight for speed sessions
  • Cushioning to faster longer run

Brooks Launch Specifications

PRONATION: None/Normal
ARCH: Medium, High
BODY BUILD: Small, Medium, Large
SURFACE: Road/Track
WEIGHT: 224g (womens) / 278g (mens)


Review date: November 2016

Racing in new shoes

How late is too late to change shoes before a big race? There are no hard and fast rules, but essentially it’s never too late. And besides, rules are made to be broken aren’t they?

Rule 1: If it’s not broken, don’t fix it

Whilst old shoes are comfortable and familiar, they’re tired from all the training you’ve done! Shoes lose cushioning, and responsiveness as they age, and the older your shoes are, the greater your injury risk. You may have forgotten how good a new pair of shoes can feel to run in! You’ll know as soon as you do that your old shoes are ready for the garden.

Rule 2: Don’t try anything new on race day

Running in brand new shoes on race day is not recommended, but it has been done many times before. The cushioning materials used to manufacture shoes these days are fantastic. Your shoes should be comfortable right from the get go, and you shouldn’t need to wear them in at all.

However, it’s still recommended that you run in new shoes a couple of times during training prior to race day. Ideally you want to purchase new shoes a couple of weeks prior to race day, and run in them a few times. If you’re running in a different type/style of shoe compared to what you’re used to, it can take a couple of runs to get used to a different feeling.

Running in a more relaxed and controlled environment means you have the time and ability to deal with potential issues, should they arise. Doing some longer running as well as some faster speed/tempo efforts in these shoes during training will ensure that the shoes will be comfortable and suitable for your race.

Article written by: Emily Donker (podiatrist, runner and running coach at intraining Running Centre)

For more articles and information about running, injuries and footwear – check out our monthly ‘From the Sole‘ newsletter written by our intraining podiatry, physiotherapy, dietitian and coaching team.