Barefoot Running Shoes » education

2010 Nike Free Shoes Line Explained

barefootie — Sun, 25 Jul 2010 20:06:25 +0000

For some reason Nike insists on making their shoe names the most complicated and convoluted system on the planet. OK, so it’s not THAT bad, but in my humble opinion it’s pretty darn silly and confusing for consumers looking to buy a pair of their shoes. This is especially the case with the Nike Free line of shoes

A little background on the Nike Free shoes. When they first started the Nike Free line of shoes Nike decided to take an innovative approach to the naming of their shoes. They created a scale from 1.0 to 10.0 (not sure why they have the “.0″ since I’ve yet to see a Nike Free 2.5 shoe) where 1.0 is supposed to represent the feeling of running barefoot while 10.0 is supposed to represent your traditional well-supported and typically not so flexible running shoe. Alongside this scale they started to name their shoes. They had the Nike Free 3.0, Nike Free 5.0, and then the Nike Free 7.0. Once you understood this you had a good idea that if you wanted a more “in-the-middle-of-the-road” barefoot-like running experience you’d probably go for a Nike Free 5.0 versus a Nike Free 3.0.

However, as the Nike Free line of shoes started to get more popular Nike naturally got more greedy and want to capitalize on this new barefoot “flexible” phenomenon. So they started getting extra fancy with their naming and features (which we explained in our post on deciphering Nike Free naming conventions). They started to be inconsistent with their naming conventions (putting roman numerals in the names, version numbers, etc…).

What I didn’t realize until this year is rather than keep the same name of a popular shoe like Vibram does with their Five Finger shoes, Nike likes to come up with brand new shoe names which replace older models (example is Nike Free Run+ replacing the Nike Free 5.0 v4 shoe).

Anyway, I’ve ranted on long enough, below I’ve tried to make sense of the 2010 Nike Free line of shoes so you don’t have to suffer like I did trying to figure it out.

2010 Nike Free Shoe Line

Nike Free 3.0 V2

As mentioned before the 3.0 is Nike’s most barefoot-like running shoe. There’s minimal support and padding on the shoe and it’s even more flexible than the Nike Free 5.0 or other Nike Free shoes. The V2 means this is the second version of the shoe. They make this shoe for both men and women.

Learn more about Nike Free 3.0 V2 Men.

Nike Free Run+

This we believe is the successor to the now discontinued Nike Free 5.0 v4. It features many of the same color combinations and look and feel as a Nike Free 5.0 v4, with some improvements. The biggest improvement is that the Run+ features a sensor in the sole of the shoe to be used with their running monitoring system (which allows you to run and track your runs via your ipod or other supported devices). If you are interested in learning more check out our unboxing the Nike Free Run+ Video. Comes in both men and women sizes.

Learn more about Nike Free Run+ Men or Nike Free Run+ Women.

Nike Free 5.0 ID

So they got rid of the Nike Free 5.0 v4, but they do offer the original Nike Free 5.0 ID shoe. What’s ID mean? It just means you can customize this shoe by deciding what type of design pattern to use. Of course you pay extra for this feature.

Learn more about Nike Free 5.0 ID.

Nike Free N7 5.0

Like I said nike gets increasingly creative with different ways they can add random letters and numbers to their shoe names. Here we have the N7 5.0. After reading Nike’s product description it appears anything with “N7″ in the name just means eco-friendly. Only comes in women’s sizes.

Learn more about Nike Free N7 5.0.

Nike Free 5.0 v4 ID

If the original Nike Free 5.0 ID wasn’t good enough you can opt to get a Nike Free 5.0 v4 ID. A customized version of the 5.0 v4. So if you really still like the Nike Free 5.0 v4, but can’t find it anywhere, then you can order it directly from Nike. Comes in both mens and womens sizes.

Learn more about Nike Free 5.0 v4 ID Men and Nike Free 5.0 V4 ID Women.

Nike Free N7 5.0 v4

Here we have the N7 5.0 v4. In case you forgot N7 means this is an environmentally-friendly Nike shoe. Again this is another option for you if you are really looking for a pair of 5.0 v4 shoes but can’t find them. Only comes in men’s sizes.

Learn more about Nike Free N7 5.0 v4.

Nike Free 7.0 v2

The v2 suggests that this is Nike’s second version of the Free 7.0, but the funny thing is that back when I first learned about Nike Free, I didn’t even know there was a Nike Free 7.0 v1! Apparently, these look like they are replacing the Nike Free Everyday+ 2 (minus the sensors) in terms of where they fit on the barefoot scale. As such these come in both men’s and women’s sizes.

Learn more about Nike Free 7.0 v2 Men or Nike Free 7.0 v2 Women.

Nike Free TR Training Shoe

The name suggests that this is a cross training shoe and from the fact that they have also discontinued the Nike Free SPARQ’09 I’m guessing that the Free TR replaces the SPARQ’09. This is a men’s shoe only.

Learn more about Nike Free TR.

Nike Free Hyper TR Training Shoe

You might think by name alone that TR shoe is just a crazier more extreme version of the TR training shoe (afterall what else are you supposed to infer from the word “Hyper”). But that would only make sense in a logical world, and Nike doesn’t play in that world. Instead the Hyper here seems to mean women as this shoe only comes in womens sizes and designs (where as the TR only comes in mens). Don’t ask me why…

Learn more about Nike Free Hyper TR.

Common Injuries Associated with Barefoot Running

Pinky — Thu, 13 May 2010 14:00:49 +0000

Our foot is specifically designed to naturally absorb the shock that is brought about by the impact as we are in motion. The arch provides the adequate cushion so that we may withstand our movements painlessly and effortlessly. As the new trend today popularizes the use of padding in the form of wearing shoes, the natural method and compensatory mechanism of the foot is then put into minimal form. With this, some motion such as the likes of running would then send the shock up through the heel, knees and hips thus causing injuries.

In line with this dilemma, many have traded shod running over barefoot running, as they wish to be in touch with the runners’ natural ability and innate compensatory skills. Barefoot running utilizes the main component of downward directed force that would propel the runner forward as they would land on midfoot, as compared to wearing foot gears that would cause the runner to strike the ground on heels which in turn would make them more susceptible to trauma and injuries.

Running barefoot is not that ideal however, because most surfaces we step on are hard and not at all bare feet-friendly. Among the most common injuries it causes are blisters which are apparently on top of the list of barefoot running trademarks. This is due to running long hours on surfaces that are too rough that later on would cause friction burns which causes damage to the sole of the foot.

Internal injuries can also occur, like sprains and stress impact injuries due to wrong pronation angle and force of impact. In the course of running barefoot another common injury is also brought about by broken glass and other sharp objects that are littered almost anywhere and everywhere, thus causing skin breakage. Might even give the runner nasty cuts and if not taken cared off properly then it would eventually lead to infection, which is harder to manage as it would take longer before it heals.

The biggest hazard there is in running barefoot is if the feet gets to be soaked for a long time in damp areas, thereby causing the skin to get wrinkled, loose and soft, which would eventually lead to skin peeling and torn off as it constantly makes contact on rough and hard surfaces. Because of this it would take time for the runner to get back on track as it is evidently hard to run barefoot with a part of your skin torn off.

Who knows what we might step on the pavements while we do our daily run, as ideal as it may be, one cannot help to think about the risk factors it may bring us if we go out unprotected no matter how health conscious our aim is to be. Extremes of surfaces and weather conditions can cause discomfort and even injuries to our foot and that is why it is of great importance that we are protected in one way or another.

The Most Common Complaints of Vibram Five Fingers

barefootie — Tue, 30 Mar 2010 15:40:41 +0000

Most of us, before buying stuff we haven’t tried before, we always try to find reviews of this particular product for their pros and cons. In this way, we can evaluate if this product is worth our hard earned money to spend for. All products have its own pros and cons, even the most popular Vibram Five Fingers. We all know Vibram Five Fingers gathers unlimited compliment from its thousand or even millions of consumers around the globe. However, a product like this that seems to be perfect, also has many complaints we need to consider. Some of the common complaints that have showed up in many customer forums and discussions are as follows, feel free to chime in:

Odd looking shoes

“Style and fashion does matter”! When we purchase clothes or something we wear, we are very fussy about the style and how it looks when we wear it. Many hard to please individuals describes Vibram Five Fingers as footwear from hell, fugly, “CROC made condoms for your feet” etc… With these comments, it simply shows many of us or I can say MOST of us are still into design and style over comfort and the potential health benefits of our feet. Maybe some of these critiques should look into the Nike Frees instead.

Stinky

Many of Vibram Five Finger customers are complaining about the stinky smell after a week or two of using the shoes. Some are claiming that the smell get even worse after soaking and cleaning it using a detergent or some other cleaning agent. I’ve been an adventurer and an athletic type of person myself (sometimes), and normally, shoes get stinky because of sweat, not wearing socks, poor hygiene (unwashed feet before using) or soaking wet sweaty shoes that got dried up while wearing it.

We can avoid this unpleasant odor by cleaning them after every use. Anyway, it only takes a couple minutes of our time and it’s definitely worth it. Someone other reviewers with the same problem came up with a solution that everybody is free to try. He uses Trader Joe’s Cedarwood & Sage All-Purpose Cleaner, and Earth Day Products’ “Everyday Stain & Odor Remover”, letting each one sits for a few minutes before rinsing them out and spraying the other. When the weather is warm, they’ll dry on their own pretty quickly, but in the winter, prop them up against a fan and let them “blow dry” that way.

The Toe Doesn’t Fit

These shoes surely attract attention however, for a person who doesn’t have perfectly shaped toes the shoes may not fit very well. Some of us have larger toe size that gives us hard time to fit in those shoes. Forcing your toes to fit in will definitely cause painful blisters at first. After several painful attempts at alignment, the shoes became wearable though I wouldn’t want to go through that every time I put on shoes. Many runners who uses Vibram Five Fingers for the first time, experiences chafing near the inside arches of both feet where the strap across the top starts after running less than two miles. Also, there was pinching and chafing on the big toes and pinky where the seams are. After the run, they took off the Vibram Five Fingers and saw blisters developed in both inner arches. Some of them also experienced chafe on the heel construction a bit. You can experience these on the first few run on these shoes. Use Vibram Five finger everyday during your daily regimen to settle the correct fit. It really takes time to get used to them.

Some of the population have longer index toes than their big toe, this will obvious cause a problem since there are no Vibram Five Fingers shoes that were made for that relatively small portion of the population.

Sizing Problems

Vibram Five Finger has different sizes compare to other shoe brands. You should fit them before your first purchase. It could be impractical to order your very first pair online using your current shoe size. It will definitely cause fitting issues especially on your toes. Many online buyers had encountered this fitting issue. I was lucky to have ordered them online and have them fit perfectly.

Conclusion

Well there you go, some of the more common complaints. There are obviously others and we welcome anybody to chime in on the comments!

The Story Behind Vivo Barefoot Shoes

barefootie — Tue, 09 Feb 2010 08:58:19 +0000

We recently introduced Terra Plana’s Vivo Barefoot Shoes here on the website. What we think is cool about these shoes is not only are they eco-friendly and good for your feet, but they actually look like shoes you could wear and public and not be afraid of being laughed at (sorry FiveFingers).

For the times you can’t wear athletic shoes the Vivo Barefoot shoes are a great supplement to your barefoot lifestyle and for others a great addition to their wardrobe.

More interesting, though, than the great looks of these shoes is the story of how these shoes came into existence. There is a great article about barefoot shoes and barefoot walking that was done by New York Magazine. In that article they talk about Vivo Barefoot shoes and how they started:

in 2000, Clark…[owner of Terra Plana]…was approached by Tim Brennan, a young industrial-design student at the Royal College of Art. Brennan was an avid tennis player who suffered from chronic knee and ankle injuries. His father taught the Alexander Technique, a discipline that studies the links between kinetics and behavior; basically, the connection between how we move and how we act. Brennan’s father encouraged Tim to try playing tennis barefoot. Tim was skeptical at first, but tried it, and found that his injuries disappeared. So he set out to design a shoe that was barely a shoe at all: no padding, no arch support, no heel. His prototype consisted of a thin fabric upper with a microthin latex-rubber sole. It wasn’t exactly a new idea. It was a modern update of the 600-year-old moccasin.

Later the author of the article decided to try a pair of Vivo Barefoot shoes to see what the buzz was about. He discovered…

After wearing the Barefoots for a while, though, I found I really liked them, precisely because you can feel the ground—you can tell if you’re walking on cobblestones, asphalt, a manhole, or a subway grate. (Striding along that nubby yellow warning strip on the subway platform feels like a foot massage.) Of course, it’s not often that you walk around New York, see something on the ground, and think, I wish I could feel that with my foot. But this kind of walking is a revelation. Not only does it change your step, but it changes your perceptions. As you stroll, your perception stops being so horizontal—i.e., confined more or less to eye level—and starts feeling vertical or, better yet, 360 degrees. You have a new sense of what’s all around you, including underneath.

The author was not as concerned about the benefits of the shoes, but the experience the shoes gave him that other shoes didn’t allow him to have. To him walking in these shoes was a “revelation.” So if you are looking to have your own revelation (and maybe you aren’t buying into the whole barefoot is better movement) than the Vivo Barefoot Shoes are definitely worth looking into.

More Research Results: Shoes Bad, Barefoot Good

barefootie — Thu, 28 Jan 2010 10:09:12 +0000

One of the hardest things to figure out when reading stuff on the internet is if the story or thing they are writing about is legit or not. There are so many people selling and promoting random stuff online that it’s often hard to separate truth from fiction. When I heard about barefoot running I was a little skeptical (as I think most people should be at first), but after reading more stuff online and doing my own research I was convinced that barefoot running had a lot of merits. Of course this was my opinion at the time, but yesterday Harvard Researcher Daniel Lieberman, Professor of Human Evolutionary Biology, published his results to a study in Nature studying exactly what everyone is wondering: are shoes or barefoot better for you?

The quick answer is yes, barefoot running, or more specifically barefoot running with a mid-foot strike (meaning your mid-foot hits the ground first as opposed to your heel first) is better for your body. The longer answer is that running with shoes or without shoes generates the total peak stress on the lower body. However, the stress is more spread out over time when mid-foot unshod (no shoes) running. With shod running and heel striking first, the sudden impact of the heel hitting the ground first creates a lot more stress at that moment which the researchers hypothesize is what leads to everyday running injuries that many experience.

SciBlogs got a hold of the paper and summarized how they came to their conclusion:

In order to come to this determination, the researchers looked at three primary groups of people – those who have always undertaken endurance running using athletic footwear (1), those who grew up running either barefoot or minimally shod but now use running shoes (2), and those who grew up using running shoes but now run barefoot or minimally shod (3). They also compared two other groups of people – those who have never worn running shoes (4), and those who have grown up habitually wearing them (5).

What they found was this:

Groups 1 and 5 (the habitually heavily shod, as it were) generally hit the ground with their heels, both when running with and without shoes.

Groups 2 and 4 (the originally unshod) generally landed on the balls of their feet in both situations, and occasionally used mid-foot strikes (when shod in group 2, and unshod in group 4)…

“This image compares two Kenyan runners from our study at the moment just prior to foot strike plus representative force traces below. The subject on the left has been shod most of his life and lands on his heel (a rear-foot strike)l, causing an impact transient: a rapid, large collisional force within a few milliseconds of impact (not unlike being hit on the heel with a hammer with a force several times one’s body weight). The subject on the right has never worn shoes and lands on outer the ball of her foot before bringing down the heel (a fore-foot strike). This kind of landing is comfortable without shoes because it avoids any collision. The paper explains why forefoot and some mid-foot strikes avoid collision forces at impact.“

Dr. Lieberman has even setup his own website where you can learn all about barefoot running. From there you can watch these videos to see the difference of heel striking stresses and mid-foot stresses. I’ve included those videos below.

Here’s barefoot running with heel strike:

Here’s running with heel strike in shoes:

And finally running barefoot with mid-foot strike:

More interesting than those videos is a special Nature did about barefoot running and Daniel Lieberman’s research.

What’s great about him is not only does he talk about the results of his study, but the fact that when he started researching barefoot running that he decided the best way to see if this style of running was good or not was to just do it. He’s been running ever since.

Did you notice what shoe Dr. Lieberman had on his table as he was talking? That’s right, none other than the Vibram FiveFingers! Looks like the KSO.

It’s not surprising considering that part of his research was funded by Vibram. However, don’t despair and think that his results are biased. His research doesn’t even look at Vibram and instead is just looking at barefoot vs traditional athletic shoes. So the chances that he would make this up are pretty slim (since there’s no real advantage).

Newton Running Shoes: The Land Lever Lift Concept

barefootie — Sat, 23 Jan 2010 13:46:02 +0000

The design of the Newton Running Shoe allows you to feel the ground in certain sections of your foot by putting grooves and ridges in certain sections of the soles of the Newton shoes. This by itself doesn’t hold much value, but when you learn the technique on how to strike the ground properly, the way Newton teaches you, it can yield great results. Their whole training process revolves around the idea of “Land Level Lift”. This technique is at the heart of barefoot running and the benefits that barefoot running can yield. Here is some starter information that can help you better prepare to utilize these shoes properly.

1) Land

When you land, the Newton Running shoes has a section of the shoe, just below the balls of your foot, created to train you to land correctly on the mid-section of your foot as opposed to the heels. This puts less pressure and impact on your joints preventing running injuries. It also reduces friction which potentially can improve your speed.

2) Level

The “level” in the land, level, lift trio means to come down parallel to the ground’s surface after landing. Let your foot settle “level”.

3) Lift

The Newton Running Shoe’s “lift” is pretty self explanatory. Put your body mass forward after you hit the ground and “lift” off.

This simple method allows you to land lightly, reduce impact and friction and which in turn reduces joint pain induced by running and, if done properly, increases speed for long distance runners.

Conclusion

The Land, Lever and Lift technique makes sense. But does Newton Running Shoes really provide you with that much more of an edge when compared to the Nike Free or New Balance shoes? Is it the shoe or is it the running technique? Please send us information about your experiences with barefoot running style shoes such as the Newtons, Vibram or Nike Frees, we’d love to hear from you.

Heel Strike Running Vs. Forefoot Running Videos

barefootie — Tue, 19 Jan 2010 22:40:32 +0000

As I’ve been reading more and more research about the benefits of barefoot running (namely reduced amount of stress on the legs) the topic of heel striking and forefoot running always seems to come up. The key difference being that with running barefoot a person is less likely to land on their heel first and then roll on to the rest. With traditional shoes its the opposite where the heel hits first pretty much all the time.. The heel directly striking the ground first is what causes the additional stress on the legs and body.

It seems to make sense to me, but when I tried forefoot running in my Nike Free 5.0′s I still found it difficult to adjust my running style to be more barefoot (probably due to so many years running in traditional athletic shoes). Back when I first started testing out the Nike Free 5.0 shoes I put together this video comparing running barefoot, my traditional running shoes, and the Nike Free 5.0 v4 while running on the treadmill.

Unfortunately my camera was not good enough to capture my running in super slow motion, but from the video it’s pretty clear that traditional shoes make it easier to land on your heels first when compared to barefoot running or the Nike Free’s. However, it’s clear that my technique is probably lacking as when I run barefoot (in socks) that I can still see my heel striking a little earlier than my forefoot.

With that in mind I wanted to see exactly what forefoot vs. heel strike looked like. I came across a slow motion video put together by Daniel Lieberman of the Harvard Skeletal Biology Lab that examined the differences between shod (shoe) and shod-less (shoeless) running.

First up is running in traditional athletic shoes:

In this video you can see quite clearly the heel striking the ground first and then rest of the foot rolling forward.

Next up is running without shoes:

Here you can see the runner clearly lands in the forefoot area first and then the heel follows afterwards. It’s clear that his barefoot running technique is much better than mine (and he wasn’t even running in socks).

So now that I can see that my technique needs to be improved I went back to searching for some videos that could help me with improving my forefoot running technique. Newton Running’s (as in Newton Running Shoes) founder, Danny Abshire, put together a good video that highlights the differences between heel strike and forefoot running, but more importantly gives some good tips on how to run with a midfoot strike (the key is leaning slightly forward while running).

Study Shows Running Shoes Cause Damage to Knees, Hips, and Ankles

barefootie — Tue, 05 Jan 2010 03:53:50 +0000

A recent study published in the 2009 December issue of Physical Medicine and Rehabilitation (PM&R) has shown that running in modern athletic running shoes causes more stress on your hips, knees, and ankles than running barefoot or even walking in high-heeled shoes.

Highlights of the study:

68 healthy adults were studied (31 men and 37 women)
None of the test subjects had any past injuries
Each test subject ran a minimum of 15 miles per week
Neutral commonly available running shoe was provided
Normal running shoes caused more stress in the hip, knee and ankle compared to barefoot running
Findings confirm that modern day running shoes provide good foot support and foot protection, but increases stress in the lower leg joints
Conclusion: Running in modern day shoes causes more stress (which can lead to injury) than running barefoot or walking in high heels

Background on Running Shoe Joint Stress Study

The study is titled “The Effect of Running Shoes on Lower Extremity Joint Torques,” and was by conducted by Dr. Casey Kerrigan. In the study they examined 68 healthy adult runners (37 women and 31 men) who normally wore readily available running shoes. These individuals were selected from the general population and all were pre-screened for any pre-existing injuries or conditions. Study participants were asked to run on a treadmill at a set speed and then 3d motion capture software was used to monitor the motion and stress while running.

Stress measurements were collected with participants wearing shoes and as well as not wearing running shoes. The following results were calculated when comparing shoes vs. barefoot:

54% Increase in hip rotation stress
36% Increase in knee stress

From his findings Dr. Kerrigan commented:

“Reducing joint torques with footwear completely to that of barefoot running, while providing meaningful footwear functions, especially compliance, should be the goal of new footwear designs.”

Our Conclusion

It’s not surprising to us that their study discovered a correlation of more stress produced in the joints while running in traditional athletic running shoes compared to running barefoot. And like most of us know stress is what leads to injuries like shin splints and plantar fasciitis. If you talk to many Vibram FiveFinger shoes owners or barefoot runners in general many have discovered this fact on their own. This study just further confirms what a lot of people are starting to realizing… namely, this barefoot running craze might be justified. Even the good Dr. Kerrigan commented that new footwear design should focus on mimicking barefoot motion and movement. When we read that we couldn’t help but think of Nike Frees, Vibram FiveFingers, and New Balance MR800′s.

If you want some scientific reading you can read the full article on Stress and Running Shoes.

Popular Running Shoes: Non Barefoot Shoe Style

barefootie — Wed, 09 Dec 2009 23:02:18 +0000

To keep our users informed, we wanted to keep things balanced by writing about very popular running shoes that are currently out that are not considered barefoot running shoes. If you have the right size and you run with the proper form I am confident that they will work great for your short or long distance running purposes. Many of these shoes have been out for years if not decades, improving every time they release a new version of the shoe.

Nike Air Pegasus ’83 SI Review

These shoes have been one of Nike’s most famous running shoes. They have been remade many times and the latest version looks great and is very effective in long distance running. Many say these were the first pairs of Nikes they have ever purchased and have been very attached to them ever since. Great arch support and looks good as casual wear as well.

** To Buy or Learn More about The Nike Air Pegasus ’83 Click Here

Nike Air Pegasus+ 26 Review

This running shoe was built for the neutral to under-pronator who requires enhanced cushioning. OrthoLite® sockliner with women’s-specific Heel Cradle geometry boosts comfort, fit and support directly underfoot. It’s unique extra wide features of the shoe make it a great fit for high performance runners that can’t find the perfect fit with the other Nike running shoes.

** To Buy or Learn More about The Nike Air Pegasus+ 26 Click Here

Nike Shox Turbo 9+ Review

This is the ideal running shoe for the runner with an under-pronated to neutral gait who wants premium cushioning with an ultra-smooth, ultra-plush transition through footstrike. Popular for not only running but other various cross training exercises as well.

** To Buy or Learn More about The Nike Shox Turbo 9+ Click Here

New Balance MR993 Review

Running shoe built for the mild to moderate over-pronator who requires a combination of cushioning and reinforced stability. The high arch and extra wide width make it a great fit for many who are choosy about the sizing of running shoes.

** To Buy or Learn More about the New Balance MR993 Click Here

ASICS GT 2140 Review

As one of the editors from Runners World magazine puts it, the ASICS GT2140 is the best-selling stability shoe ever hasn’t changed much, and that’s a good thing. The most significant update is a noticeably softer sockliner. Asics also tweaked the eye-row-where the laces tie into the shoe-to provide a bit more room in the toebox. Our testers didn’t notice the roomier forefoot, but they did rave about the shoe’s support and snug fit. Asics didn’t build a new last for the 2140, so the fit is consistent with previous versions. Recommended for runners with normal arches looking for a terrific fit and feel.

** To Buy or Learn More about The Asics GT 2140 Click Here

If you still decide to you want check out the REAL Barefoot Running Shoe and learn more about it, click here.