Changes

Nike Free are running shoes that are light weight, with very flexible soles. Even without my modification to create the [[Modified Nike Free]], it's a good minimalist running shoe and a half way house to a zero drop shoe. There is no outer sole (the hard rubber that meets the road), just a robust midsole (the cushioning part). The midsole has deep groves cut into it to allow the shoe to flex more than is possible with a traditional shoe. There are lots of different models of Nike Free, but I would recommend using the [http://www.roadrunnersports.com/rrs/products/NIK1654/mens-nike-free-flyknit-30/ Free 3.0] flynitFlyknit. (Most Frees have a number that indicates how flexible they are. The idea is that 10.0 would be a traditional shoe and 1.0 would be barefoot.) =Nike 3.0 Flyknit Characteristics=* '''Midsole'''. The midsole of the Nike Free is different from other shoes, with deep slices creating a remarkably flexible shoe.** '''Cushioning'''. The Nike Free is quite firm shoe, more of a minimalist shoe than a softly cushioned one. This is perhaps a little surprising given the thickness of the soul and its flexibility. ** '''Drop & Shape'''. While there is only a 4 mm drop, the firmness of the soul makes it seem a little larger. There is relatively little "arch support" and the sole does not cup the heel. The midsole tapers very gradually from under the ball of the foot to the toe, and the midsole also tapers at the rear to create a slight walk. A little unusually the midsole also tapers at the sides of the ball of the foot, which reduces the lateral stability of the heel a little. While this can be a little old when walking or running with a heel strike it may help to build up the stability muscles.** '''Structure'''. There two densities of foam used in the midsole, but this does not appear to be for stability or structure, but rather for changing the cushioning characteristics.** '''Flexibility'''. Because of the deep grooves cut into the midsole, the Nike Free is remarkably flexible in all directions.* '''Outsole'''. There is almost no outsole, just a few small patches of hard rubber under the big toe, and around the outside of the heel. As with most Nike Free shoes most of the underside is exposed midsole.* '''Shape'''. The shoe follows the traditional shape of a running shoe, which has excessively tapered toe box, rather than following the shape of the foot.* '''Upper'''. The name "Flyknit" indicates that this shoe is made of a single woven piece of fabric that has different thicknesses and flexibility in different places. There is no tongue, just laces pull parts of the upper together. The Nike implementation works better than most, but I still tend to prefer a traditional upper, and find that the single piece was put a little too much pressure on my foot.* '''Tongue'''. As noted, there is no tongue, and very little padding above the top of the foot.* '''Lacing'''. The laces have relatively little to do in this shoe, as the tension in the upper keeps it in place. * '''Heel counter'''. This shoe has no real heel counter beyond a slightly thicker piece of reinforcement that extends up about an inch up from the midsole.