bookLET 2015
MIX UP YOUR RUN IS A PROMISE, A statement, A REASON
ASICS PRODUCT PHILOSOPHY BASED ON TRAINING, SCIENTIFIC AND CONSUMER INSIGHT The Asics product philosophy combines different running shoe categories with different missions. It only functions by combining two of these complementary categories. The decision about how to combine these categories is yours alone. This makes a huge variety of combinations possible and adds to runner satisfaction. Different runners, environments and performance levels demand different combinations. Mix Up Your Run offers a wide range of categories allowing you to vary your training and helping you to become a better runner.
Why we run First off, there’s motivation You want to feel fit again and maybe lose a bit of weight. Surveys across Europe show that these reasons provide the initial incentive to start running. Beyond this, the spirit of running takes over. Fun, freedom and self-affirmation reduce stress levels and make sticking with it worthwhile. And the benefits over other kinds of sport are obvious: running brings you closer to nature and is a satisfyingly simple experience. RUNNING . . . strengthens your immune system promotes a sense of well-being increases bone strength improves your posture reduces stress speeds up your fat-burning metabolism improves mental fitness helps prevent joint disease
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the specialist Dr Matthias Marquardt
DR MATTHIAS MARQUARDT
doctor AND RUNNING SPECIALIST
specialises in Running injuries, motion analysis Runner Since 1993 favourite route single trail along the river in my home town
dr matthias marquardt
Advisor and Specialist– germany
“What advice do I give to people most often? It’s simple: Vary your training! Because almost all runners’ symptoms resulting from overuse are caused by a monotonous training regime, regardless of whether it’s the knees or the Achilles tendon. Varied training means terrain, shoes and different training objectives. MIX UP YOUR RUN helps runners to reinvent their training so they run faster for longer and more healthily.”
“changing your training regime means you run longer, faster and healthier.”
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the runner Mara Yamauchi
Mara Yamauchi
Winner of the Osaka ladies Marathon 2008 Favourite race New York City Marathon Training programme hill repeats born 1973 height/weight 162 cm / 52 kg Professional Runner since 2006
Mara Yamauchi
marathon runner – United Kingdom “As a child I did many different sports – I loved the variety – and I had a dream to become an Olympian one day. I started improving rapidly and soon became the English cross-country champion. After that I began running professionally and finally achieved my childhood dream of running at the Olympics in 2008. I’ve learned a few things through experience, for example, that avoiding monotony keeps training interesting and fun. Be creative with your sessions, and vary them as much as you can – in content, terrain, intensity of effort, and volume. I like to know why I am doing a certain type of training, and how it will help me to run faster. Everyone is an individual, and personalising your training can help to make it rewarding. I have sought advice and tips from many athletes and coaches to try and be the very best I can be.”
“avoid monotony at all costs.”
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The runner ViKtor Röthlin
VIKTOR RÖTHLIN
Winner of the European Championship 2010 Favourite Race new york city marathon Born 1974 TRaining programme 3 × 3 kM / 2 KM / 1 KM Height / Weight 172 cm / 60 kg PROFESSIONAL Runner since 2006
ViKtor Röthlin
Marathon runner – Switzerland “I must be the only guy in the world to have more shoes than his wife! My shoe closet has the right model for all of my various training units. The different models I use from ASICS range depend on my training goal, speed and the surface underfoot. The quicker I run, the lighter and more direct my shoe on my foot. I wear a shoe from the GT-2000 series to warm up, complete my tempo runs with a GEL-HYPERSPEED and pull on a 33-series model for the cool-down in order to do something for my foot muscles as well.”
“the right model for all of my various training units.”
Add variety to improve performance
Different running speeds, surfaces, routes and the right shoes ... ... bring variety to your training Variation optimises the training for different muscle groups allowing you to improve performance and achieve your goals. It also helps you to avoid straining individual body parts and reduces the risk of injury. The new ASICS training philosophy is based on four running categories – RUN LONG, RUN NATURAL, RUN FAST and RUN TOUGH. RUN NATURAL, RUN FAST and RUN TOUGH provide additional impetus and valuable variety to your day-to-day training. RUN LONG is the main category, providing the most comprehensive range of shoes.
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mix up your run characteristics
runlong
:: Intramuscular activity :: Sensitivity :: Preload
:: Endurance :: Perseverance :: patience
DISCOVER THE NATURE OF THE ASICS RUNNING CATEGORIES
:: S peeds up your fatburning metabolism :: S trengthens the immune system :: Increases bone strength
:: I mproves muscle interaction (lower extremities) :: Accelerates recovery :: base condition
Fine motor skills
Basic endurance EARLY ON SUNDAY MORNING:
A SLOW BUT LONG-distance run (15–18 KM) on roads and paths
WHAT ARE THE SPECIFIC CHARACTERISTICS OF EACH ASICS categorY? The requirements of each ASICS running category, the training results and the benefits to you help you choose the right combination.
runNATURAL
Ambition
staying power
Locomotor system
TOGETHERNESS
vision
Thursday afternoon:
A short, easy and relaxed run through the park after work (7 KM)
Activation
Sensory impulse
Neuronal system
REDISCOVERY
Relaxation
runFAST
runtough :: Sensorimotor virtues :: E ndurance :: Coordination
:: W illpower :: C ommitment :: Dedication
:: P ulmonary function :: Development of cardiovascular system (capacity) :: S trengthens specific muscles
:: p erception of oneself and load :: Tr aining of all senses :: S trengthens muscle power
Specific endurance Tuesday evening:
mental mobilisation
Hormone stimulation
COMPETITION
Self-awareness
BENEFIT TO YOU
Training
Muscle power
A fast interval workout of 6 × 3 minutes with a 3-minute jog in between on the track
Challenge
WHAT YOU NEED
Saturday morning:
A 12-kilometre run through nearby woods and hills on uneven surfaces
Discovery
Mental fitness
Muscle system
DISCOVERY
Freshness
EXAMPLE Training Plan
Emotion
Mind
Prevention
Social aspect
Work Life Balance
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mix up your run SHOE FEATURES
runlong
runNATURAL
CHECK out the different shoE features How do the shoe constructions vary between the categories? You can choose between levels of flexibility, the amount of support or cushioning to different types of fit or purely the weight of a shoe.
10 mm
ROAD
4–6 mm
ROAD
runFAST
runtough Weight
Flexibility
Cushioning
SUPPORT
4–10 mm
10 mm
RIDE
FIT
ROAD SPECIAL
TRAIL(S)
GRIP
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mix up your run SHOE selection
runlong
FinD your perfect ASICS SHOE COMBINATION HOW WILL YOU MIX UP YOUR RUN TO FIND THE PERFECT BALANCE? The decision is yours. Which second shoe complements the first one best? The right choice depends on different factors, for example, whether you’re a fast or comfortable runner or whether you have normal pronation or the tendency to overpronate.
runNATURAL
GEL-SUPER J33
GT-2000
GEL-CUMULUS
GEL-KAYANO
GEL-NIMBUS
33-DFA
33-M
33-FA
runtough highe r impa
ct
runFAST
ASICS shoes for runners with overpronation GEL-Fujitrainer
HOES FOR
GEL-DS RACER
GEL-fujiracer
impac t
GEL-HYPERSPEED
HOES FOR ASICS S
GEL-fujitrabuco neutral
COMFO
GEL-FUJITRABUCO
ASICS shoes for runners with normal pronation GEL-DS TRAINER NEUTRAL
RTABLE
ASICS shoes for runners with overpronation GEL-DS TRAINER
ASICS S
ASICS shoes for runners with normal pronation
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the genealogy of THE ASICS RUNNING CATEGORIES
2000s
1990s 1970s & 1980s 1996 Gel-ds trainer 1
The first ASICS running shoe with DUOSOLE, which reduces weight by up to 30%.
1988 Gel-lyte
ASICS introduced with the GEL-LYTE the lightweight trainer category.
1981 x-caliber gt
2003 Gel-DS Trainer 8
The first ASICS lightweight trainer with I.G.S.™ (Impact Guidance System).
2005 Gel-DS Trainer 10
The first ASICS running shoe with Propulsion Plate.
1994 Gel-KAYANO 1
The first version of the ASICS shoe that set the standard for safety and support.
The first ASICS running shoe with flex elements based on the latest biomechanical findings.
the genealogy of THE ASICS RUNNING CATEGORIES
1998 Gel-Trabuco
Introduction of the ASICS trail category.
2000 Gel-KAYANO 7
The first ASICS running shoe with SpEVA and I.G.S.™ (IMPACT GUIDANCE SYSTEM).
2001
Introduction of the ASICS TRANSCEND programme.
2003 GEL-Trabuco H²O
First ASICS trail shoe with waterproof membrane.
TODAY
gel-DS TRAINER
2007 Gel-DS Trainer 12
CAN RUNNING SHOES BE MADE EVEN LIGHTER?
The first ASICS running shoe with a SOLYTE midsole.
2012 gel-excel33
33-dfa
The first ASICS RUN NATURAL shoe with Propulsion TRUSSTIC and GUIDANCE LINE.
2010 GEL-nimbus 10
The first ASICS RUN NATURAL shoe with advanced FLUIDAXIS™ technology.
GEL-KAYANO
The first ASICS running shoe with a full-length GUIDANCE LINE.
2008 Gel-Trail Attack
First ASICS trail shoe with uphill and downhill running profile.
2012 Gel-Fuji Racer
First ASICS trail racing shoe.
Gel-Fuji SENSOR
CAN RUNNING SHOES SUPPORT NATURAL MOTION?
CAN RUNNING SHOES BE MATCHED TO THE FOOT AND GAIT EVEN BETTER?
CAN RUNNING SHOES ADAPT TO VARIOUS SURFACES?
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mix up your run improver
lucas’ MIX:
runlong GT-1000
runnatural 33-M
runfast gel-ds trainer
runtough gel-fujiattack GTX age 28 kilometres 15–30 per week training 1–3 times a week
lukas
improver
“When I started running I immediately knew I’d have to constantly set precise goals – with the right shoes. Feeling full of motivation I bought the GT-1000 model, which has just the right mix of cushioning and support. And then I was off. To bring some variety and experience to my running routine I bought a pair of RUN NATURAL shoes. I now wear them once a week, and it really is an entirely different sensation – softer and more flexible. I have the sense that I feel the ground more, and this makes running more interesting. Speed can be intoxicating, and sometimes it just grabs me. It feels great to push my limits. I always spontaneously decide how fast I’ll run, which keeps it fun. When I started running on trails, it felt like breaking free and discovering something new. I enjoy having the time alone to think and reconnect with myself. I always feel much calmer and more relaxed afterwards.”
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mix up your run Advanced/ambitious
linda’s MIX:
runlong gel-cumulus
runnatural 33-FA
runfast gel-ds trainer neutral
runtough gel-fujitrabuco age 30 kilometres 20–50 per week training 2–4 times a week
linda
ADVANCED/AMBITIOUS “I always adapt my training to my goals. It’s very important to me to be perfectly prepared. The GEL-CUMULUS is my favourite shoe for my regular weekly training routine – it’s just perfect. The shoe gives me the comfort and support I expect from a shoe for majority of my runs. I recently bought a pair of light, flexible RUN NATURAL shoes, which I wear now and again. Variety is supposed to be good in running shoes, and I’ve also found this to be true. It is a different feeling and it makes running easier, particularly on good days. The 33-FA is so comfortable that I also enjoy wearing them as my everyday street shoes. Once in a while I love to challenge mind and body and run faster than I usually do. At some stage I found the perfect distance for myself around 10 km when running fast. I’m very ambitious and my personal best hangs over my bed. I look at it every day when I get up in the morning. It keeps pushing me further. During my holidays I discovered trail running, and I have to say that since I’ve started trail running the answers to a lot of questions in my mind simply come to me. My mind enters a different state and feels free. When you are surrounded by nature out there on the trails, it feels like being on holiday already. This happens unconsciously, naturally.”
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mix up your run Expert
simon’s MIX:
runlong gel-kayano
runnatural gel-super j33
runfast gel-ds racer
runtough gel-fujielite age 27 kilometres 50–90 per week training 3–6 times a week
simon
expert
“Running is a very important part of my life. It’s really important to me that I also take part in competitions regularly. I always own at least four pairs of running shoes. I’ve had the best experiences with the GEL-KAYANO shoes, particularly on my long runs. I have to be able to have total confidence in my shoes, which means they have to ensure the right support for most of the training mileage. I select my other shoes according to my training needs. To avoid one-sided stress and vary my training as much as possible, I run once or twice a week for up to 12 km in a RUN NATURAL shoe, the GEL-SUPER J33. This lets me run at my comfort pace, or faster if I wish. And I never have the feeling of just mindlessly running up kilometres. On the contrary, I feel the ground more directly, my heel-to-toe movement is more adaptive and my push-off is more dynamic. In other words, it’s a welcome change for my feet. From the beginning it was always clear to me that marathon running was my ultimate goal. And I knew – someday it would be me out there running, too. The path has certainly been hard and sometimes a real struggle. But when I finally made it and the starting signal went, it was all forgotten. It’s almost been like an addiction since then. For most of my shorter races I am happy to wear the GEL-DS RACER, one of the lightest shoes. It gives me the edge with extremely low weight and a highly dynamic setup. It just feels fast! But at some stage in my journey as a runner, I discovered trail running as a way of complementing my weekly training. I enjoy being close to nature, so it’s really just the ideal combination – the training stimulates my body and my mind in equal measures. With the GEL-FUJIELITE I’m fast and safe on the trails.”
SCIENTISTS CONFIRM IT. COACHES Train IT. PROS RUN IT.