Notes: running shoe brief + lab-verified shortlist (Adrenaline GTS 25 2E / Arahi 8)

2026-09-13 11:01:26 +00:00
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+---
+date: 2026-09-13
+type: note
+tags: [note, shoes, running, gear, half-marathon]
+---
+
+# Running Shoe Brief
+
+Research brief + verified shortlist for the half-marathon block. See [[Half-marathon-plan]] and [[Health/mobility]].
+
+## The brief (pasted into Perplexity, 2026-09-13)
+
+```
+Role: footwear specialist researching one specific athlete's running shoe.
+Use current 2026 models only, cite sources with links, prices in HUF.
+
+ATHLETE — 23M, 172 cm, 84 kg, Budapest (HU market).
+- Feet: flexible flat feet with overpronation. Limited ankle dorsiflexion
+  (knee-to-wall: 4 cm left, 6 cm right; normal 10). Tight gastroc/soleus,
+  bilateral calf-achilles tightness in the first 2-3 km of every run.
+  Left lateral ankle: peroneal (fibularis) tendon irritation.
+- Current shoe: Kiprun Jogflow 190.1 — fine to 4 km, then foot numbness
+  (suspected lace/midfoot compression, possibly narrow last).
+
+RUNNING — Novice. 3 runs/week, easy 6'30"-7'00"/km, avg HR 135-155,
+cadence 156-168 spm, flat asphalt city routes. Current max 6.5 km,
+building +1 km/week to 21.1 km on 29 Nov 2026. No speed work.
+
+MUST-HAVES (justify each against the profile)
+1. Max-cushion STABILITY daily trainer. Not motion-control, not neutral,
+   not plated racing.
+2. Drop 8-12 mm (higher drop lowers dorsiflexion demand; no 0-4 mm).
+3. Generous stack for 84 kg over 21 km, wide base.
+4. Roomy toe box + midfoot volume; a 2E/wide version must exist.
+5. Accepts a removable insole (possible orthotic).
+6. Moderate rocker OK or desirable for limited dorsiflexion.
+7. Durable for ~150 km in 3 months plus winter.
+8. Budget ≤50,000 HUF preferred, ≤65,000 max; sales or prior gen fine.
+
+OUTPUT
+1. Ranked top 5, one-line reason each.
+2. Table: model | version year | category | drop | stack | weight |
+   wide option | price HUF | Hungarian retailer with stock.
+3. Best pick + runner-up, with an explicit paragraph on why it solves
+   the 4 cm ankle, the flat feet, and the numbness.
+4. What NOT to buy for me, 3-5 items, and why.
+5. How to measure my foot, EU size per model, whether to size +0.5.
+6. Whether stock insoles suffice or custom orthotics are needed.
+```
+
+## Verified lab data (RunRepeat, checked 2026-09-13)
+
+| Model | Drop (lab) | Drop (brand) | Stack heel/forefoot | Midsole |
+|---|---|---|---|---|
+| **Brooks Adrenaline GTS 25** | **10.2 mm** | 10.0 mm | 36.1 / 25.9 mm | 34.5 (softest) |
+| **Hoka Arahi 8** | **11.3 mm** | 8.0 mm | 39.4 / 28.1 mm | 35.8 |
+| ASICS Gel-Kayano 32 | 9.3 mm | 8.0 mm | 39.9 / 30.6 mm | 41.3 (firmest) |
+| ASICS GT-2000 14 | 8.7 mm | 8.0 mm | 36.9 / 28.2 mm | 36.9 |
+| Saucony Guide 19 | 6.0 mm | 6.0 mm | 31.4 mm forefoot | — |
+
+- **No Adrenaline GTS 26 exists yet** (404 on the review database) → GTS 25 is the current generation.
+- Perplexity's spec table checked out against these numbers. Its drop labels were accurate, including the Arahi 8's lab-vs-brand 11.3 vs 8.0 discrepancy.
+- Note: the Adrenaline is the **softest** foam of the group despite being the cheapest pick; the Arahi's advantage is **stack height**, not foam softness.
+
+## Assessment of the Perplexity output
+
+**Correct:** measured drop figures, the Guide 19 rejection (6 mm is genuinely too low for a 4 cm knee-to-wall), the wide/2E emphasis, the "+0.5 EU for long-run swelling" call, and "stock insole first, orthotics only if pain persists 4–6 weeks".
+
+**Wrong / over-claimed:**
+1. Gel-Kayano 32 was ranked #3 despite being listed at 65,000–75,000 HUF — above the stated budget ceiling. Should have been replaced (NB 860v14, Puma ForeverRun Nitro 2).
+2. *"Why it solves your 4 cm ankle"* — no shoe creates ankle dorsiflexion. Higher drop + rocker only reduce the **demand** for it. Mobility is the only thing that moves the 4 cm.
+3. The numbness fix is **unproven** — the free test (relace to skip the midfoot crossing) had not been run at time of writing.
+
+**Worth keeping:** both top picks use *guidance* stability (Brooks GuideRails, Hoka H-Frame) rather than a hard medial post. Guidance is the right flavour here — hard posting pushes the foot laterally and adds load to the peroneals, which is exactly the irritated tissue.
+
+## Decision
+
+1. **Brooks Adrenaline GTS 25 in wide (2E)** — best overall: highest drop of the stability trio (10.2 mm lab), softest foam, GuideRails, orthotic-friendly, wide last.
+2. Runner-up **Hoka Arahi 8 wide** — if the Adrenaline feels firm or the fit is wrong; more stack (39/28), most rockered.
+3. **Rejected:** Saucony Guide 19 (6 mm drop), ASICS GT-2000 14 standard width (narrow toebox re-creates the numbness), neutral max-cushion, plated racers, low-drop stability.
+
+## Buy list — verified live 2026-09-13
+
+| Shoe | Price | Retailer | Stock |
+|---|---|---|---|
+| Brooks Adrenaline GTS 25 wide (2E) | 55,490 Ft | futashoz.hu | In stock — sizes 42.5 / 43 / 44 / 44.5, listed "Stabil – pronáló · széles lábfej" |
+| Hoka Arahi 8 (gravel) | 54,390 Ft | runnie.hu | Listed |
+
+## Open items
+
+- [ ] Measure both feet — evening, standing, heel to longest toe, use the larger, then +0.5 EU.
+- [ ] **Relace the Jogflow first** (skip the midfoot crossover) — free test for the numbness cause before spending.
+- [ ] Try both wide models on in a shop, ideally after a run (foot already swollen).
+- [ ] Stock insole first; no orthotics until 4 weeks in the right shoe doesn't settle it.
+- [ ] Needed before the next 8 km long run.
+
+## Connected
+
+- [[Half-marathon-plan]]
+- [[Health/mobility]]