How 2 Run Fast

Product Review: Epson Runsense SF-110 GPS Watch

I recently had the opportunity to try out Epson’s new Runsense SF-110 GPS Watch for a few weeks. With a suggested retail price of around $140, Epson is aiming for runners who are buying their first GPS watch. 

If I was buying a GPS watch for the first time, I would want a watch that was:

• Easy to use, with quick GPS lock
  
• Easy to set up
  
• Easy to connect to training software
• Low cost

I found the Epson SF-110 to be somewhat difficult to set up and use. It is supposed to be able to connect via Bluetooth with Epson’s Run Connect smartphone app. I wasn’t able to pair the watch and my phone, after numerous attempts. 

One of the steps that was required in the watch setup was to set the date and time. What kind of GPS watch needs to be told what time it is? The whole Global Positioning Satellite system is based on hyper accurate measurements of time.

One of the features of newer GPS watches is that they sync more quickly with satellites. In some cases, the newer GPS chips may also be more accurate. I didn’t find this to be true for the Epson SF-110. For comparison purposes, I wore a Garmin Forerunner 305 GPS watch, first introduced in 2006, alongside the Epson SF-110. 

I found that the older Garmin found the satellites more quickly and was just as accurate as the Epson SF-110. The Epson has an annoying feature that stops the search for satellites at 2 minutes and says “Failed”. If you still want to use GPS tracking, you have to manually restart the search. I found that it sometimes took 2-3 cycles for the Epson to find the satellites.

The Epson SF-110 also beeped at me a very frequent intervals, roughly every quarter mile. I was never able to figure out how to turn it off. 

The screen on the Epson SF-110 is fairly small and often cuts off some of the menu items, for example “Smart Pho” is “Smart Phone” and “Track A” is “Track Activity”. If you wait long enough, the full menu item will eventually scroll across your screen.

I was able to sync the watch with Epson Runsense View website. This website doesn’t have a very intuitive user interface. The data from the watch lacked some of the information that I have come to expect, like min/max pace.

I haven’t tested any other GPS watches in this price range, but based on this experience, I can’t recommend the Epson SF-110. The Garmin Forerunner 15 is in the same price range and might be worth a look, but I haven’t tested it. You can find Ray Maker’s detailed review of the Garmin Forerunner 15 at this link.

Disclosure: Epson sent me a loaner watch for review.

How to Prevent and Treat Running Injuries with KT Tape

Most runners suffer injuries of one type or another during their training. Some can be treated with stretching, massage, or physical therapy. Others may require surgery. 

KT Tape is a tool that can help you manage minor injuries and promote healing. It provides pain relief and support for sore muscles and injuries without restricting your freedom of movement.

There are three different types of KT Tape available today:

KT Tape Cotton - 100% Cotton Self Adhesive Tape ($12.99 for 20 strips)

KT Tape Pro - 100% Synthetic Microfiber Tape with Stronger Adhesive ($19.99 for 20 strips)

KT Tape Pro X - a new X-shaped patch designed to provide targeted relief ($19.99 for 15 patches)

I have tried all three types. Personally, I find that the Cotton KT Tape doesn’t stay on very long. The cotton tape absorbs water and sweat and the adhesive starts to give after a day or so. The KT Tape Pro really stays on and is good for several days of continuous wear, if needed. In my opinion, it’s worth the extra cost to buy the KT Tape Pro. The KT Tape Pro X is thicker and not as “slippery” as the KT Tape Pro and can catch on clothing and start to peel off.

You can apply KT Tape yourself by following the detailed instruction videos on their website. For some injury locations (your back, for example), you may need to ask a friend to help you apply the tape. You can also seek out a massage therapist, physical therapist, or a Certified Kinesio Taping Practitioner (CKTP) to help you.

Recently, I spoke with Holley DeShaw, a Portland-area massage therapist and KT3-level Certified Kinesio Taping Practitioner who has worked with Nike Oregon Project athletes like Galen Rupp and Mo Farah and the 2012 U.S. Olympic Track & Field Team. Holley shared her experiences in using KT Tape with both recreational and elite athletes.

For best results, Holley recommends shaving the area where you plan to apply the KT Tape and using a 50% Alcohol/50% Water mixture to remove any soap, sweat, or lotions from your skin. She shared two examples of athletes that she used KT Tape with at the 2012 Olympics in London. 

One was Aries Merritt, who needed some KT Tape applied to his hamstrings between heats in the 110m Hurdles to help with lymphatic drainage and prevent swelling. This requires a special kind of Edema KT Tape that is cut into long thin strips with an anchor at one end. Merritt won the gold medal in the 110m Hurdles in London and later set the current World Record for that event. Aries recently underwent a kidney transplant. We wish him a speedy recovery.

The other was Trey Hardee, who used KT Tape on his elbow for the throwing events in the decathlon competition. Trey won the silver medal at the 2012 Olympics in the decathlon.

Besides KT Tape, Holley recommends using a foam roller, stretching after workouts, and getting plenty of sleep to speed your recovery from tough workouts. A good massage therapist like Holley can also work with you to understand what your goals, your training schedule, and your injury history to develop a massage program that can help to reduce the risk of injuries and potentially improve your performance.

Disclosure: I received some samples of KT Tape for evaluation.

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Running Through an Injury? Try KT Tape!