Personalized Marathon Training Plan Guide
Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.
Why Choose an AI-Customized Marathon Training Plan?
- Personalized Assessment: Based on your running experience and fitness condition
- Smart Adjustments: Training intensity optimizes automatically with progress
- Scientific Pacing: Based on your target finish time
- Injury Prevention: Reasonable intensity progression to avoid injuries
salomon's tech fashion running shoes
First of all, I would like to thank Salomon for providing such an excellent pair of running shoes for our review. The joy and fondness I felt when I first saw the SONIC RA PRO in the Codoon review are still fresh in my memory. With my initial acquaintance with the Salomon brand and my liking for the SONIC RA PRO, I embarked on my journey to apply for the Codoon review. I am ecstatic to be the lucky one among hundreds of thousands of Codoon friends to get this review opportunity, thanks to Codoon's trust and the hard work of the Codoon Trendy Products Store.
For runners, the importance of a good pair of running shoes is self-evident. Excellent running shoes not only provide the necessary safety protection while running but also help you achieve a personal best in races. The Salomon SONIC RA PRO city marathon running shoes are such a magical tool.
Brand Recognition
The official Salomon Tmall flagship store introduces the brand as follows: Founded in 1947 in France, Salomon is an outdoor sports brand that advocates design for freedom. Salomon holds multiple patents and is renowned for its skiing, hiking, and trail running products. From mountain hiking to alpine running, Salomon has always been a guardian.
With a century-old heritage of sports genes and product professionalism, Salomon brings an excellent city marathon running shoe, the SONIC RA PRO, to marathon enthusiasts. I am fortunate to participate in the Codoon review of this shoe, and I will share my experiences and insights from this review.
Unboxing Experience
The surprise of receiving the package can only be felt when you get it because the lightness might make you wonder if the delivery guy swapped your package.
The shoe box is the familiar look: the Alps, reflecting the brand's origin and spirit, simple and clear, with the brand image deeply ingrained.
</p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F1a17b030-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752019682124&alt=media" style="width:100%"/></a></p>
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Opening the shoe box, a bright blue color catches the eye, officially called 'Wave Blue.' It feels so fashionable and vibrant that wearing it will surely make you a beautiful sight on the marathon track.
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<p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F24cbc327-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752020683804&alt=media" style="width:100%"/></a></p><p>
</p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F26876e03-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752022270937&alt=media" style="width:100%"/></a></p>
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Let's start with a few outdoor photos to feel the elegance and 'wave' of the SONIC RA PRO.
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<p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F30c286c3-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752024196882&alt=media" style="width:100%"/></a></p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F32adb7e2-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752026098082&alt=media" style="width:100%"/></a></p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F3420590e-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752028122925&alt=media" style="width:100%"/></a></p><p>
</p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F360bbf2c-58b5-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752030280960&alt=media" style="width:100%"/></a></p>
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<b style=""><font color="#00b050" style="" size="3">Product Information</font></b>
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λ Brand: Salomon
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λ Product Name: SONIC RA PRO Men's City Marathon Running Shoes
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λ Release Date: Spring 2018
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λ Color Options: Wave Blue, Bright Orange, Fluorescent Yellow
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λ Price: ¥1298
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λ Origin: Vietnam
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λ Gender: Male
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λ Upper Material: Mesh
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λ Outsole Material: CONTAGRIP
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λ Suitable Surfaces: Trails, Roads, Tracks
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λ Shoe Technology: Geometric Zoning Cushioning Technology
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λ Functions: Cushioning, Anti-Slip, Wear-Resistant, Breathable, Wrapping, Support, Balance, Shock Absorption, Lightweight
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λ Sizes: UK6.5(40), UK7(40 2/3), UK7.5(41 1/3), UK8(42), UK8.5(42 2/3), UK9(43 1/3), UK9.5(44), UK10(44 2/3), UK10.5(45 1/3)
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λ Weight: 225g
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λ Closure: Laces
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λ Sports Series: Professional Marathon Competition Shoes
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<b style=""><font color="#00b050" style="" size="3">Detail Display</font></b>
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Protective Toe Cap: Effectively prevents toe injuries and alleviates foot impacts. Together with the internal toe cap patch, it ensures that the upper does not press on the toes. The bright 'S' logo on the toe cap is also a hallmark of Salomon products.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F239542xQ5ZiYdIWDbavMj7s7i!640m0?generation=1715752031217611&alt=media" style="width:100%"/></a><br/>
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Seamless Upper Design: The entire upper adopts a seamless design, with support strips added using thermal bonding technology, effectively reducing the shoe's weight while improving breathability.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F357351xDqJkWlyBrfbfmB1n5P!640m0?generation=1715752032842083&alt=media" style="width:100%"/></a><br/>
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VIBE Cushioning Technology: Reduces vibration waves caused by fatigue, enhancing cushioning and stable support.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F393266xBqDvThzikbHnGJecfD!640m0?generation=1715752034235785&alt=media" style="width:100%"/></a><br/>
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The SONIC RA PRO's heel incorporates innovative VIBE technology, which, in addition to traditional vertical cushioning, effectively reduces horizontal vibrations, reducing muscle fatigue. While supporting speed, it provides sufficient protection. It is said that this is Salomon's exclusive cushioning technology, working in conjunction with lightweight cushioning materials EnergyCell and OPAL to achieve cushioning rebound effects. Based on my experience, this is indeed true.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F100456xs7fmy0AsbHqzyqAdpA!640m0?generation=1715752035360135&alt=media" style="width:100%"/></a><br/>
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Traditional Laces: Flat traditional laces with some elasticity, firm and not easy to loosen.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F462547xbLHIj9zDpbYmQQGT5a!640m0?generation=1715752036551323&alt=media" style="width:100%"/></a><br/>
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ORTHOLITE Insole: Moisture-wicking, keeping feet dry and breathable, providing long-lasting comfort.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F669361xB2rMZZDMyASmqnuSV2!640m0?generation=1715752038081223&alt=media" style="width:100%"/></a><br/>
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SENSIFITTM Fit Technology: Sensifit technology designed for road surfaces comfortably fits and supports the foot, effectively reducing movement resistance and stabilizing running quickly.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F409695xNp9cO595jhM6aeQSDn!640m0?generation=1715752038950560&alt=media" style="width:100%"/></a><br/>
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Geometric Zoning Cushioning: Works with foot movements to effectively reduce ground contact obstacles from different angles, ensuring smooth and fluid gait. The outsole uses Contagrip® material, which effectively provides anti-slip and wear resistance during running, giving the shoe sufficient grip. This was quite evident in my road running experience.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F543198xzRd9hgDN0GSd28kaY2!640m0?generation=1715752039860884&alt=media" style="width:100%"/></a><br/>
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3D Foam Support: The heel and inner side of the shoe collar use 3D foam support, providing cushioning support, smooth transition, and more comfort during wear, effectively protecting the ankle from injury during running.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F517873xkHNLqt8StMHpBpDzlJ!640m0?generation=1715752040747719&alt=media" style="width:100%"/></a><br/>
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<b style=""><font color="#00b050" style="" size="3">Road Running Review</font></b>
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I initially thought that the thinner sole of the SONIC RA PRO would only provide a clearer ground feel, compromising on cushioning. However, the fact is that the SONIC RA PRO's cushioning is quite impressive!
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Every new shoe needs to be broken in and adapted before hitting the track. On the night I received the SONIC RA PRO, I took an excited walk in my 'Wave Blue S' to feel the new sensations brought by the shoes.
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Walking in the 'Wave Blue S' gave me the first impression of being lightweight and breathable, with strong wrapping (here, I specifically remind fellow runners to consult customer service or visit a physical store to feel the shoe size before purchasing). I felt the comfort and fit brought by the Sensifit technology, effectively preventing slipping or foot isolation due to uneven road surfaces. It felt even better on the commonly asphalted roads of domestic marathon tracks. It is also great for daily work and travel wear, with excellent anti-slip and grip properties.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F388761xY537oNmBtnZ8hE0plB!640m0?generation=1715752041614565&alt=media" style="width:100%"/></a><br/>
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Isn't there an old saying? 'You have to test a horse to know if it's a mule or a horse!' How is the SONIC RA PRO? You'll know after trying it.
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For someone who likes to run in parks and on roads daily, the first stop had to be taking the SONIC RA PRO for a couple of laps in my usual running park.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F809314x4e6djhdZSboKZdt5zk!640m0?generation=1715752042529783&alt=media" style="width:100%"/></a><br/>
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When entering the normal pace at the second kilometer, the overall excellent design of the Salomon SONIC RA PRO provided noticeable feedback. The seamless upper design combined with thermal bonding technology support strips effectively reduced the shoe's weight, making it very lightweight to wear. The upper material is made of highly breathable mesh, keeping the feet cool during running, with no stuffy feeling after the race. This also provided a great experience during my daily commute, with no stuffy feeling in the feet after a day.
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For park runners, encountering occasional potholes or different road surfaces is normal. At this time, the 3D foam support technology of the SONIC RA PRO provides excellent protection, offering good cushioning support and smooth transition for the feet and ankle joints during running, effectively protecting the ankle from injury.
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During running, the protective toe cap can protect the toes from injuries on uneven surfaces and provide flexible movement space for the entire foot without feeling stuffy or squeezed. The SONIC RA PRO's outsole uses Contagrip® material, effectively providing anti-slip and wear resistance, suitable for different road conditions, especially on wet surfaces or during 'rain battles' in marathons.
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Compared to Salomon's other running shoes like SONIC, SONIC AERO, and SONIC PRO 2, the SONIC RA PRO has eliminated the 3DFLEX elastic patch technology. It is said that 3DFLEX provides good wrapping while allowing enough space for foot movement, preventing swelling and blisters after running.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F645249xhSLmxMoxKWvqDSCa7t!640m0?generation=1715752043948301&alt=media" style="width:100%"/></a><br/>
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I had some doubts about this. Would the simplified SONIC RA PRO make my feet uncomfortable after long-distance running?
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<p>So, I decided to take the SONIC RA PRO for a few 10-kilometer runs or even a half marathon to test it. Not chasing speed, running with controlled heart rate. In fact, after the run, my feet did not feel significantly uncomfortable. Meanwhile, the SONIC RA PRO's mesh upper design provided good breathability, with no stuffy feeling after long-distance running.
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<p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F37d2d25f-58b6-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752048160600&alt=media" style="width:100%"/></a></p><p>
</p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F3e8f2a5c-58b6-11e8-a3cc-01634d1e1840.jpg!640m0?generation=1715752050257114&alt=media" style="width:100%"/></a></p>
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(PS: As I am still in the 'beginner' stage of running, please ignore the above pace.)
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The Salomon SONIC RA PRO is officially positioned as a city marathon running shoe, designed and developed for marathon races. Therefore, it has been tested over long distances for key indicators such as cushioning, rebound, and support, demonstrating superior performance.
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After the joy of road running, I went online to check the information on the SONIC RA PRO. To my surprise, the SONIC RA PRO inherits almost all of Salomon's signature technology elements.
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An 'experienced runner' told me that compared to Salomon's previous road running shoes, the design concept of the SONIC RA PRO seems to have undergone significant changes.
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The thin tongue indicates its pursuit of speed. Additionally, the sole seems to be thinner. All these indicate that the SONIC RA PRO is dedicated to helping runners achieve faster speeds. This aligns with the shoe's principle of 'pursuing a higher level.'
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F155364xGDJw9rpMmJzVLmhhWY!640m0?generation=1715752052708020&alt=media" style="width:100%"/></a><br/>
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Of course, the SONIC RA PRO is not without flaws. I am quite concerned and distressed about the durability of the outsole.
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<a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F4962%2F299447x3YQePu057l3rPEvgOb!640m0?generation=1715752053958316&alt=media" style="width:100%"/></a><br/>
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From the photos, you can see that after several rounds of 'hard battles,' my 'Wave Blue S' outsole has shown considerable 'scars,' with the rubber sole even showing 'fuzzing,' which made me heartbroken for a while. The entire rubber outsole showed wear, especially at the forefoot and heel. I hope this is just normal wear during the break-in period of new shoes; otherwise, I would be heartbroken.
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Of course, the wear of the outsole may vary depending on each person's running posture, weight, landing method, etc.
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<b style=""><font color="#00b050" style="" size="3">Summary</font></b>
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The Salomon SONIC RA PRO city marathon running shoes are positioned for city marathon tracks. The overall design uses a competitive narrow last, featuring a protective toe cap, seamless upper design, VIBE cushioning technology, traditional laces, ORTHOLITE insole, SENSIFITTM fit technology, geometric zoning cushioning, 3D foam support, and almost all of Salomon's signature technology elements. With a stylish design and vibrant colors, it will be a beautiful sight on the marathon track.
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Online reviews from 'experienced runners' describe the SONIC RA PRO as reducing weight while also indicating that it requires more strength from the runner; otherwise, it will be difficult to handle this shoe easily. The information I found shows that this shoe is suitable for runners with a full marathon time of '430.' Although the SONIC RA PRO is theoretically suitable for '430' level runners, if you like it, what can stop you from wearing it to achieve a personal best?
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Overall, the Salomon SONIC RA PRO is a city marathon running shoe that combines Salomon's signature technology elements, professionalism, and fashion. It can bring technological protection and fun to runners during running, making it a pair of running shoes worth owning.</p>
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