Choosing running shoes is not simply about choosing the one that makes you look good – as tempting as this may be for some. You will look amazing when you finish your first half or full marathon, you won’t need your shoes to make you look good! There are essentially 3 types of foot strike, and there are 3 main types of shoes:
1. Stability Shoes – These are suited for people who have a normal arch, in other words they have neutral pronation. They provide moderate control over the roll of the foot and simply help cushion the impact.
2. Motion Control Shoes – These shoes are for people who have a flat arch and hence over-pronate. These shoes provide high stability and try and decrease the amount the foot rolls inward. Typically these shoes have a hard inner edge on the sole.
3. Cushioned (Neutral) Shoes – These shoes are for people who have a high arch. Typically these people under pronate so the shoe must not provide stability but rather try help absorb impact from the
Many runners like to go out for their runs with their dogs. They make great companions for you out on your runs. There are even races for humans and their dogs that you can run. However, your dog needs to be trained just as human runners do. Here are some tips for getting your dog ready to be your training partner.
First of all, don’t run with a puppy. Your puppies’ bones and joints are growing when they are young – just as humans do. So, you want your dogs to be mature enough when they start running so that they don’t get injured. Smaller dogs can finish growing in 8 – 10 months, while longer breeds may take 16 – 18 months to mature.
In addition, you don’t want to run with your dog if he is too mature. You should not run with a dog that is 7 years or older. Remember dog years are more than human years.
Start running with your dog easily. Just as humans need to ease into a running program – so
It is snowing in my neck of the woods today. I shouldn’t complain about it – but I do. Now, snow is something that I’m not real fond of – and anyone who knows me personally, knows that my goal is life is to live where it’s warm all year round. But, there is something about running in the first snow of the season. I like to do it once – and then I’m over it!
Running in the snow is pretty and can be a good workout – but there are some things that you need to be aware of. Here are some tips for running in the snow.
Run slower than you normally would. You want to shorten your stride to reduce your risk of slipping and falling. This will make you run slower – be OK with it. If this was a day that you planned on a faster run – put it off to another day. Also, if you want to cut your run a little short – that’s OK, too. You’ll be putting out more
Most runners love it when cold weather breaks and warmer weather arrives. I know that I’m one of those runners. However, you need to take some precautions when running when the weather gets hot. Read on for tips for running in warmer weather.
First of all, you need to make sure that you are wearing the proper clothing for hot weather. Your running clothes need to be light-colored and loose fitting. This will help your body to stay a little cooler. You need to be wearing technical clothing. What this means is clothing made of materials that are specifically made for runners. This material will wick the moisture away from you as you sweat and also help keep you cooler.
In addition to your clothing, you want to make sure that you are not wearing cotton socks. Your socks should also be made of a moisture wicking material. Cotton socks will hold in the moisture when your feet sweat and can cause blisters.
I also like to wear a cap and running sunglasses when I run. A cap will help you with the glare from the sun. Squinting too much from the sun can cause
Runners know that they need to watch what they eat before a long run or marathon to be fueled properly for their run. Eating the wrong things and not enough of the right things can cause you to not make it through your run. However, it’s also important to eat right after your long run or marathon. You want to make sure that you are getting the right things back into your body for proper recovery. Here are some tips to make sure that you are eating and drinking right afterwards.
First of all you need to start eating something quickly. Muscles start rebuilding within 30 minutes of when you are finished a workout. So, eating as soon as you can will help keep you from being too sore or stiff.
Make sure that you are concentrating on eating carbohydrates and protein back into you as soon as possible. You can do this by eating a sports bar such as a Power Bar or Clif Bar. Another good thing to eat is a bagel with peanut butter. If eating something solid is hard for you after a long run – chocolate milk is a great thing
Stretching for runners is a debate that continues – and probably always will. Should runners stretch before a run or after a run? Does stretching enhance performance? Or is it just a time-waster? Runners usually have a very definite opinion one way or another. Read on for more stretching information.
Many old-school runners feel that you should stretch before you go out for a run. However, research has found that it is actually not good for you to stretch cold muscles. Stretching muscles before they are warmed up can cause injury. The best way to warm up before a run is to go for a walk – or just run your first mile slowly for a warm up.
If you still feel that you want to stretch before your run, you can go for a walk as a warm up and then do your stretching before you head out.
Stretching is fine after you come in from your run. Your muscles are adequately warmed up. However, if you have been on a longer run (90 minutes or more) be careful with your stretching as your muscles are fatigued. Make sure you are gently stretching those
It’s something that you really won’t find talked about very much in running books and in running articles – but it’s something that has probably happened to every runner at least once. You’re running along, feeling great – then all at once you’re on the ground. It doesn’t matter how much pain you’re in, the only thing you can think about is getting up quickly and making sure no one saw you. Or, at least they will think that you’re alright so that no one will stop. As you may be able to tell – I’ve been there – a few times.
There are several reasons that a runner may fall during a run. Here are a few of them and how you can prevent falling.
Make sure that you are paying attention to where you are running. This is usually the biggest reason for falls (and mine). The pavement is smooth and then all at once there’s a bump sticking up that you don’t see. You trip on it – and down you go. This can also happen with tree roots, broken pavement, debris in the road, etc. So, make sure that you are watching
Most runners would much rather run outside than inside. However, for those runners with allergies, running outdoors is not as fun as for those without allergies. For them, even a 20-minute run can turn into a sneezing, wheezing, runny nose nightmare. But, there are some things that you can do to get a pleasant run in.
The pollen in the air is something that will make your runs not so enjoyable. So, run when the pollen counts are low. There are websites that can check that will tell you when the pollen is at the worst in your area. But, usually pollen counts are the highest in the morning between 6 and 10. So, try to not run during that time.
If you enjoy morning running – as I know I do – but, you suffer from allergies, you can always run with a bandana or some sort of mask to cover your nose and mouth. This will keep you from inhaling as much of the pollen.
Make sure that you are consistent with taking your allergy medications. Taking them regularly will definitely help. If you just take them when you think you are going
Most runners at one time or another will find themselves running in the dark. If it’s winter time, you may be running after work when it’s already dark. In the summer time, you may be running super early in the morning to beat the heat. So, one way or another, there will be times when you will be running when it’s dark out.
Actually, I enjoy running in the early morning hours when it’s still dark out. It’s so peaceful out when most of the rest of the world is asleep. And, it’s especially nice when it’s a big full moon in the sky.
Runners need to be a little more cautious when running in the dark, but there are some tips to make it less dangerous.
Make sure you are wearing reflective gear.
You want to make sure that you are well seen in the dark. So, if you light up like a Christmas tree – that’s OK! There are all kind of reflective wear available – shirts, jackets, caps, as well as reflective vests.
Watch Out For Areas That Are Not Well Lit
There are a couple of reasons for
Running as an overweight person can present a lot of difficulties. Running for overweight people is hard and demanding and if done the wrong way can lead to a myriad of problems and injuries.
Therefore, if you’re overweight, then starting a running program can be tricky. But don’t worry. I have good news for you. Below, I’ll be sharing with you the only 3 steps you need to make for starting an injury-free and successful running program.
Without further ado, here are the 3 steps !
1st step : Get Your Mind Ready
The main reason why most overweight people don’t embark on a running program is not the lack of physical skill, it’s the lack of mental drive that holds most people back. See, the mind controls almost everything we set up to do. Therefore, if you don’t get your mental house in order, you won’t achieve much result.
The best way to do that is to take a conscious decision to start a running program and stick up to it no matter what. Most beginner runners drop out after the 2nd week of training. This is the big handicap you need
Indeed, there are so many sports, activities and techniques for effectively achieving weight loss; however, did you know that running is considered as one of the most effective strategies of losing that excess weight? It may sound so simple and easy, but be prepared, because losing weight means hard work and some tough self-discipline. Here are some helpful tips on how you might just shed off that weight every time you step on that scale!
Find The Great Running Shoes For You
First and foremost, make it a point to get a hold of those great running shoes that you think will hold up your feet very well. Since running shoes are made to cushion and prop up your feet every time they stride off the ground, it is important to find that pair that will really do just that. Otherwise, you will immediately stop wanting to run even before you have warmed up. Warming up before starting to run is a very important step in running.
Consult Your Doctor For Safety
Give high priority to seeing your doctor before you set off planning your exercise program or your running regimen. This is even
Most people talk about taking care of your running shows. However, you don’t want to ignore your running clothing.
If you are running fairly consistently, no matter what your mileage, you should invest in some technical running clothes. Technical gear is made especially for runners to wick moisture away from your body as you sweat. Once you feel how comfortable these clothes are – you won’t want to run in anything else. Technical clothing will cost you a little more – but they are totally worth it for staying dry and comfortable during your runs.
And, since you are investing a little more, you want to make sure that you are caring for your clothing correctly. Here are some tips for taking care of your running clothes.
Always Hang Up Your Clothes After Your Run
This is something you should do no matter what type of clothes you are running in. Don’t just throw them in a corner. Hang them up somewhere – even if it’s on a doorknob (yeah, I’ve done that!). Let them properly dry out after use.
Wash In Cold Water On The Gentle Cycle
Always wash your running
Running during the winter months means shorter daylight hours. This means that you will probably be out there running in the dark – whether you run in the morning or in the evening. There are some things that you can do to make sure that you are running smart – and safely. Read on to find out how to stay safe with winter running.
The first thing that you want to remember is to make yourself visible. Make sure that you are wearing reflective clothing, a reflective vest, reflective armbands or anything else that will make you visible to oncoming traffic. You may also want to carry a flashlight or wear a headlamp to be seen.
Another thing that you can do during these darker months is to try to run a route that goes though well lit neighborhoods or streets. I don’t like to run on deserted, back country roads anyway – and you especially want to stay away from them when it’s dark. In addition to oncoming cars – there will be wildlife out there in the early morning or evening hours. If you don’t feel comfortable in an area – don’t run there.
If you are new to running, one of the first challenges is to figure out where you can run. Here’s some running tips to help get you started.
Look at a map of your local area, and see what there is in the way of green spaces, such as parks. There are often footpaths alongside rivers and canals. If you know a nearby cycling shop, you may be able to buy a map that shows cycling routes, which are often suitable for running.
There may be running routes for your area on the internet (for example, the Serpentine website – serpentine.org.uk – has suggested routes in the London area in the UK). There may also be a book with routes for running or walking near you.
Best of all, members of your local running club will know running routes in your area.
How to measure the distances of your routes:
if the route is on roads, you may be able to drive a car round them and use the car’s distance meter;
if you have a bike with a cycling computer, you can use this to measure the distance
use a map, and
One great thing you can do for yourself is to exercise more. According to scientific studies, consistent exercise will reduce your risk of heart disease. It will also reduce your stress level and make you happier. There are many different ways that you can get such benefits. If you don’t like machines or going to the gym, you’re going to need some running tips.
Without proper nutritional balance, the body cannot grow to its full fitness potential. To get the most out of your running sessions, you should eat 2000-2500 calories a day. In addition, its wise to eat all whole foods. So you would replace junk food with fresh fruit, and white bread with whole grains or potatoes. Make sure you are getting complete proteins as well. Hydration is equally as important. Take a water bottle with you whenever you run to stay in the zone.
If you want to keep at it over the long run, you must maintain your motivation. You can do this very effectively by setting reasonable goals and meeting them. Make sure to cover the short term goals as well as long term and medium term.
You have got the motivation to get our there for a run, but after a few km, it sometimes gets a little boring, the walk breaks become more frequent, and you get bored.
Here are the top running tips to keep running interesting and enjoyable. A great way to improve your running enjoyment is to schedule one of these little motivators into your run each week for 10 weeks!
Run Backwards – take your normal running and head the other way. Simply run it in reverse. Those hills you started to hate? They are now the downhill you love! This simple tip is what my group does once every month.
Take a break – Just for a day or so – don’t force the run. Spend the time away from the PC and TV though, and enjoy a quick walk around your block, a phone call to a friend, or something just as simple and easy. A small break is sometimes all we need.
Phone a Friend – Find a friend who runs, and organise to meet up for a run together. If you are faster, offer to run “at whatever pace they would
Wanting to cover the incredible 26.2 miles? Then you need some marathon running tips. Running a marathon is quite a feat, but the main work is in the training and preparation. Marathon running is often compared to having a baby. The delivery itself is what many people talk about, but the nine months before that count just as much, maybe even more so! Any runner, new or experienced can use some marathon training tips to make sure that the road to the Big Race is the most efficient and effective possible.
Marathon Running Tip #1: Mileage Ahead Of Speed
Training for a marathon means lots of running. But before you get fast, you need to be able to build that all important base. So do not even attempt speed work unless you are well experienced. As a new runner you are much better off focusing on easy running. That should be the core of your training. You first need to be able to cover the distance. Only then are you ready for bigger and better things (i.e. speed). So, make sure you get the mileage in before you do anything else.
Marathon Running Tip #2:
Wish to increase your running speed off-road? Then you need some cross country running tips. It is all about being able to deal with change and surprising circumstances. But even that you can train for. Check out this article for a range of different cross country running tips.
Running cross country is so entertaining. If you are lucky you will have to deal with rain, wind, snow, fog, cold hands and ears as well as sliding, falling, mud, tripping over tree trunks, etc…. If you want to make the most of your cross-country running session, then you should prepare yourself for some of these conditions.
Cross Country Running Tip #1: Familiarize Yourself with the Terrain
This type of running is so different from running on solid, flat concrete pavements and streets. When you run cross country you have to deal with rougher circumstances, especially when it has rained and you are dealing with slippery, muddy tracks. There is no better way to prepare for this, than to experience it often. Of course, there is time for track work and running through city streets, but if you want to do well in cross country running you
When you decide to start running you have got a lot of questions on your mind. How do I start running? What should I wear? Is it okay if I walk occasionally?
In this article I will provide you with an overview of a few important beginner running tips.
Beginner Running Tip 1 : It is never too late to start running
It does not matter how old you are, exercise is good for you. It has been proven in many scientific studies that regular exercise provides you with many benefits such as more energy, less chance of getting heart disease and cancer,
better sleeping patterns and this list is far from over!
Beginner Running Tip 2 : Start with a run / walk program
I always recommend beginning runners to start with a running program that consists of both running and walking. As a starter you will, initially, not be able to run far. And if you did you would expose yourself to a high risk of running injuries and health problems.
You need to really start slowly and build up that stamina and those running muscles. You can make fantastic progress
Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road. I love to run and it’s great to see research being done on older runners…the Stanford study that shows that running slows aging or the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.
I would like to share some insights and tips that I have learned along the way. Many of these women’s running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…
1. Adding Miles: SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here’s more detailed explanation and chart from FitSugar.
2. Warmup: As we get older, the body needs time to get going and giving it that time will help avoid injuries. See “The Perfect Warmup” from Runner’s World.
3.Cross-Training: Is a must for any runner, but as you age the relationship