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Vasque Breeze Low Day Hiking Shoes - Women's
The Vasque Breeze Low women's hiking shoe is a solid hiker that'll let the wind whistle through your toes. Built with the breathable uppers of their trail running shoes and the stable hiking boot mid- and outsole, the Breeze low gives you the confidence you need for summer backpacking and hiking. Starting the Appalachian Trail from the south? Be prepared for heat and humidity with the Airmesh and waterproof leather upper that breathes far better than the other tough hikers in its class. A Flexframe 1 plate separates the outsole from the EVA midsole, and is clearly visible through gaps in the Vibram rubber. This plate has incredible forward flex combined with torsional rigidity—letting your foot flow forward on the trail without being deflected by rocks and irregularities. Further, Vasque's high-quality DryTech footbed (which features full arch support) rests directly on the midsole EVA, which equals instant comfort and zero break-in period.
$89.95 
I don't hate hiking boots now.
I've been hiking for years and I swore up and down that I didn't need hiking boots to go hiking; my trail running shoes were sufficient. I had a pair of heavy hikers (ASOLOs) for a month-long trip and was all but miserable from the blisters for most, so it was with great concern when I got these hiking shoes as a gift. However, I think I'm going to continue to hike in appropriate footwear. These fit comfortably, they give great support, and are decently waterproof (especially with the help of some Nikwax). They are still definitely light-hikers, and if you turn your ankle easily, or are continuously carrying a third of your body weight, you might need something a bit more involved. These work for day trips and short excursions where your pack is smaller and you don't need your ankle to be continuously static.
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Training Tips
For runners looking to get the maximum benefit from hill training, as you sprint to the top of the hill have your arms pumping faster and faster. Once you get to the top, continue on increasing your speed as much as possible.
After each interval, take your pulse rate by counting the number of beats at your wrist or neck for 15 seconds. Multiply that result by four to get your beats per minute. Your next interval should start before your heart rate is less than 60% of your maximum.
The four components of good fitness include flexibility, muscular endurance, muscular strength, and cardiorespiratory endurance. For optimum health, include at least two of these groups in three workouts per week.
Your fitness level will improve by overloading, working your body hard enough to stimulate the body, progression, increasing the frequency, intensity, and duration of exercise over time, and regularity, working out frequently, at least three times a week.
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