Altra Instinct Running Shoe Review

The Altra Instinct

I have had many running-related injuries in my life.  Shin splints, plantar fascitis, knee problems, etc., I've had them.  I used to think that dealing with some sort of running-related injury was just part of the deal.  In exchange for being healthy, you had to be unhealthy.  Or in other words, in order for me to not get winded while hiking uphill with a pack at 10,000 feet (which regular trail running allows me to do), I'm just gonna have to deal with the limping that comes from knee pain or plantar fascitis (that running used to force me to do).  That's how I used to think, anyway.  After some coaching on proper running technique (as I explained in the previous post) and after a sweet birthday present from my wife (Altra Instinct shoes), those injuries that I've dealt with for so long aren't an issue anymore.

The Altra Instinct is, by far, the most comfortable running shoe I have ever had on my feet.  Actually, it's the most comfortable shoe of any kind that I have had on my feet, period.  Even more comfortable than my slippers and Sanuks.

Originally I was interested in the Altra Lone Peak shoe because the majority of the running I do is on the trail. Trail running is the only way I can stay motivated to run these days.  Road running just isn't my thing.  When I got these shoes, however, Altra was out of the Lone Peaks.  My wife got me the Instincts instead, and I have never complained.

All of the running I have done in these shoes has been on the road.  I got the shoes in November which means the trails have either been muddy or covered in snow, and I didn't want to subject my new shoes to those conditions.  A couple of times I have run into snow covered roads, but that's the worst these shoes have seen.

So here are a few facts about the shoes:

• 9.6oz per shoe, according to my scale.  8.8oz according to Altra's Website
• Truly anatomically shaped; the shoes are shaped like a foot
• Zero-drop footbed; the forefoot and heel are an equal distance from the ground
• Drilex Liner
• Heel claw, asymmetric lacing, A-wrap help with fit
• Comes with supportive and strengthening insoles to help make the transition to minimalist shoe

My Experience

Ever since I changed my stride from a heel strike to a mid-foot strike, my knee problems have gone away.  It was amazing to me how quickly they went away as well, considering they were so debilitating before making the change.  It seriously took about two weeks for my knees to stop hurting.  But, that wasn't the end of my running-related problems

This is what a zero-drop shoe looks like.  There is the same distance between the ground and the heel as the ground and the forefoot.  When you set this shoe on a hard surface, it doesn't balance on the heel, like it does in most other running shoes.  The balance point is actually in the middle of the shoe, almost like it was designed to help you run with a mid-foot strike.  Weird.  The two grey A-shaped pieces are to help secure the foot without restricting the roominess of the forefoot.  It works very well.  I never jam my toes in the front of my shoes on the downhills.

After running for a while with the new technique, I started to develop Plantar Fascitis.  This was so painful that I gave up running for a while to let it subside.  Once I started up again, however, the pain quickly came back.  It wasn't until I started running in the Instincts that my feet stopped hurting.

I think there are a few reasons for why that is, but the main reason is how wide the shoe is in the forefoot.  All of my other shoes were fairly narrow in the forefoot, which helped to hold my foot in place on the downhills, but didn't allow my foot to work properly during the run.  I'm pretty sure that's why the plantar fascitis started to flare up.

Wide, foot-shaped design allows toes to splay naturally.  I started lacing my right shoe like this because I get a little bit of uncomfortable pressure on the top of my foot when I lace my shoes tightly.  

Out of the box, these were the most comfortable running shoes I have ever put on my feet.  I quickly put my running clothes on and ran five miles.  They felt incredible.  I did have a little pain in my feet (plantar fascitis), but no blisters, hot spots, anything.  The plantar fascitis went away after a few weeks of running in these shoes.  I was amazed at how light the shoes felt and at how well the held onto my foot, especially with such a wide forefoot.  In fact, I didn't even need to tighten them very tight and it felt like my foot wouldn't slop around in the shoe.  The only discomfort I felt (other than the plantar fascitis) was in my calves.  I had taken a break from running for a while because my feet were hurting so bad, so my calves weren't used to it.  Then to run five miles off the couch was overdoing it a little.  After about two weeks of running, my calves were used to it again and the shoes have only become more comfortable.

To give you an idea of how the shape of these shoes compares to other shoes, the "supportive footbed" of the Altra is on the left and one of the footbeds from some Salewa shoes I have are on the right.  The Altra is shaped like a foot.  The shape difference is even more obvious when you put the shoes on.

After a while, I started to notice a little discomfort on the top of my right foot when I would lace the shoes up pretty tight.  A little adjustment in my lacing system and I haven't had a problem since.

I don't mean for this review to sound like an advertisement for Altra, but they are great shoes and really well designed.  I know many of the people at Altra, a couple of which I have become pretty good friends with, and they are all accomplished runners and are very passionate about what they do.

I was a little worried about their durability when I first got the shoe because they are made mostly of mesh.  They are so airy and comfortable while running that I was sure they would fall apart after a couple months of hard use.  That hasn't been the case, however.  After about five months, they are still in great shape.  I can still comfortably run in them.  The only problem I'm running into is that the soles are wearing out, which is to be expected after five months of use.

This is the extent of the wear after about five months of use.  Now I admit, I am not the most hardcore runner around.  My runs don't often get longer than about five or six miles or more frequent than three or four days a week, but I wear these shoes often as casual shoes as well, so they're doing pretty well.  The lugs are shaped the way they are to mimic the bones in the foot so that the shoe flexes properly and doesn't fight against the foot.  Don't know if it works like it's designed to, but they're really comfy.  The downside, this sole design is super slick in snow.

Altra uses A-bound in their midsole, a type of foam that is 2-3 times more resilient than the standard EVA foam of normal running shoes.  That means that the foam should last longer than the standard running shoe before needing to be replaces.  To clarify, the whole midsole isn't made out of A-bound, just a thin layer.  The other section of the sole is a type of EVA.  I'd usually wear out a standard pair of running shoes in about 3-4 months, but these still feel very comfortable and I should be able to use them for at least a few more months.

The Gripes

There are only a couple things here to complain about.  One thing I noticed, almost right off the bat, is that the traction on the Instincts is quite slippery in snow or slush.  The couple of times I have tried to run in the snow with them has been quite dangerous.  They simply aren't designed for slippery surfaces, I'm afraid. 

The only other complaint is not about these shoes in particular, but about all of the Altra shoes so far.  They don't make a water-resistant model yet.  I'm hoping that they will offer a waterproof/resistant model in the not-too-distant future, especially in the lone peak.  I really appreciate the breathability of their shoes for warm, dry days, but I'd love to have a water-resistant trail runner for backpacking and winter/spring trail running.

The Verdict

As I have mentioned before, these are the most comfortable, best running shoes I have ever used.  I used to never wear my running shoes around unless I was running.  I just think running shoes look bad with casual clothes.  But I wear these shoes around everywhere, no matter what the dress; not because they look good, but because they are comfortable enough that I don't care if they look bad.  I give these shoes a 6 out of 5 stars, because they have allowed me to run pain free again.  I can't wait to use the Lone Peaks on the trails this summer!

And for the ladies, the Instinct comes in a women's specific version called the Intuition.  As Brian told me a few months ago at the OR show, "We didn't just 'shrink it and pink it' like many others do.  Our women's specific last is actually designed a little differently than the men's last.  Even the amount of padding is different." 

Another helpful review that I just found is at this link:

http://birthdayshoes.com/altra-instinct-running-shoe-review


Check out the Altra Instinct and Altra's other shoes at www.Altrarunning.com.  The Instincts retail for $99.

Running Injuries and Minimalist Shoes

I used to run a lot.  In fact, for about seven years I ran competitively (not ever really winning, but also not totally losing; I was usually near the bottom of the top third).  I ran because I enjoyed being in shape, and it kept me in shape for all the other activities I enjoyed doing, like rock climbing and backpacking.  Probably the most addicting thing about running for me was how good I felt when my body was in shape.

Well, I moved to Europe for a couple years, stopped running, and life was fine.  When I got back to the States, I decided I needed to take up running again.  The problem was, as soon as I started running, my knees started to ache.  Over time, the pain became so severe that I could barely walk.  I had no idea what the problem was.  When I biked, my knees felt fine, but as soon as I'd start to run, the pain would come back.  It was so frustrating.  So, for a few years I relied solely on biking and hiking to keep my cardio up.

I was talking to my boss one day about running (this is while I was working at a gear shop).  My old boss is an incredible runner.  He runs multiple ultra marathons each year (and occasionally wins).  Well, I was complaining to him about how much I missed running and how it was so frustrating to have this knee pain.  He convinced me to go trail running with him the next day after work.  He said that he would bet my knee pain is related to my running form, and if I were to change the way I run, the pain would go away.  I assured him that I run no differently now than I did years ago and I didn't have any pain then, just now.  He said that he would coach me on my form a little and see if the pain would go away.

So, the next day we went out and ran six miles together on the trails.  The whole time he was giving me pointers on how to run.  The biggest thing he taught me was to not land on my heels, but to shorten and quicken my stride and land on the balls of my feet.  It was awkward at first, but I trusted him.  By the time we got done with our run, my calves were so sore that I was hobbling around the parking lot.  Also, by the end of the run he had convinced me to sign up for a trail marathon that was coming up in about four months.  I wasn't sure I'd be able to do the race because of my knees, but they didn't seem to hurt much after our run, so I went for it.

A side note on running technique:  When you run barefoot, your body tends to automatically want to run properly, naturally.  It doesn't allow you to heel strike.  Instead, you land on the balls of your feet, with your knees bent.  Overstriding and heel striking is simply too painful without shoes on.  When you land on the balls of your feet with your knees bent, the impact is absorbed by the muscles of your legs and by the muscles in the arch of the foot, the way the body is designed to do it.  If you run with a heel strike, you land with your leg straight, not bent.  That means that all of the impact force when you land is sent to the joints in your knees and lower back.  There is no shock absorbing mechanism in your knees or lower back (no, your meniscus doesn't count).

I started running on the trails about four days a week, focusing on the new form that my boss had taught me.  Within about two weeks of running with this new form, my knee pain was gone.  Totally gone.  I was really enjoying running again, and within about three weeks I was doing 12-16 mile trail runs on a regular basis.

About two months later, a different ailment surfaced.  This time, every time I would land on an uneven surface with the balls of my feet, I would get excruciating shooting pains up my foot.  I'd dealt with plantar fascitis (which this was) in the past by not running, but I'd already signed up for this marathon, so that wasn't an option.

I talked to my boss and he explained that traditional running shoes can often lead to foot problems, such as plantar fascitis, because they are too narrow in the forefoot and they don't allow the toes and forefoot to splay properly.  Also, after running miles in a shoe, the foam packs out a little bit, packing down more at the center of the shoe, under the ball of the foot than on the outsides of the shoe.  This is due to the way the shoe is made and because the majority of one's bodyweight is centered on that point of the shoe.  That means that after months of running, the footbed of one's shoe, under the ball of the foot, is concave.  This forces the bones of the foot to push together, not allowing the foot to work properly and often inflaming the tissues in the bottom of the foot.  Therefore, traditional running shoes may have been causing more pain than they were helping.  My boss suggested running on grass without shoes every once in a while to strengthen my feet and allow my feet to work properly.  I did this and the pain started to subside, but very slowly.

By the time the marathon came around, I was excited to get it over with.  I was sick of having foot pain (which was still there, but not nearly as intensely as before) and knew I needed new shoes.  I ran the race, enjoyed the first 25 miles of it, and then started to cramp for the last three miles or so.  This marathon was slightly longer than the normal 26.2.  When I got to the finish line, my friend (previously my boss) was waiting for me to welcome me in.  He ended up taking first in that race.  He then introduced me to a few of his friends, one of which was Golden Harper, the founder of Altra Running shoes.  Altra was in its prototype stages back then.

My previous boss, Brian Beckstead, left that gear shop to help his friend start the company Altra.  They had been working for years and years learning about the foot, working in running stores, altering their own shoes (cutting a 12mm wedge out of the heel of their shoes), and ultimately designing new shoes that are supposed to allow your foot to work naturally.  While Brian was my boss, he showed me a prototype of their new shoes.  They looked radically different than the trail runners we sold at our store.  First of all, they were shaped like a foot; narrow in the heel and VERY wide in the forefoot and didn't come to a point at the toe.  Second, they were built on a zero-drop last (Altra coined the term "zero drop").  This means that the forefoot and the heel are exactly the same height off the ground.  Most other shoes have a 12mm drop (sometimes more) from heel to toe, which makes it very difficult (almost impossible) to run without landing on the heel.

It took another year or so for Altra to make its debut and start selling shoes.  They were a small company at first and couldn't keep up with demands.  Within weeks they were sold out of shoes.  A few months later they had some more, but they sold out again before I could get my hands on some.  Finally, Icon Fitness bought Altra and started funding the company, allowing them to make enough shoes to keep up with the demand.  Last November my wife bought me a pair of Altra Instinct running shoes for my birthday.  They didn't have the Lone Peak in stock at that time and I thought I may be doing more road running during the winter than trail.

I hadn't done much running between that marathon and November because all my running shoes hurt my feet and I was enjoying biking and climbing too much.  But getting the new shoes was a little more motivation for me to get after it again.  I have been running off and on since November and I am happy to say that my foot and knee pain is gone.  The only discomfort I have is in my calves when I haven't run for a while and then overdo it.

With all that said, the next post will be a review on the best running shoe I have ever used (and I've used a lot of them), the Altra Instinct.

A note on minimalist shoes and proper running technique: Because of my background I am convinced that the trend toward minimalist/barefoot running is a step in the right direction.  I know a lot of people believe in barefoot running.  I think it's great, but I personally am not man enough to do it.  I like having the protection of shoes when I run, but I don't like shoes to work against my body and cause injuries and discomfort.  So, you won't find me running marathons in Vibram Five Fingers or Altra Adams, but you will find me preaching zero-drop shoes and proper/natural running technique.  I know there are varying opinions about what proper technique is.  To define what I consider proper or natural technique, take off your shoes and run for a couple hundred yards.  It is pretty much impossible to land on your heels.  In fact, it hurts a lot to land on your heels.  Your body naturally lands on the balls of the feet and uses your leg muscles, bent knees, and the arches of your feet to absorb the impact.  That's what I consider natural or proper running form.