Do you need shoes for stability, for long runs, with cushioning or without? Here’s a quick guide to help you choose the right running shoes for your needs.
Shoes With Cushioned Soles
Cushioned shoes are an excellent choice for the runner who needs minimum support on the sides of the arches, but plenty in the midsole. These are ideal for people who don’t suffer from overpronation (the tendency to roll the foot as you run) and people who strike the ground with the middle or front of their foot. People with high arches are likely to do well in cushioned running shoes.
Running Shoes For Motion Control
This type of shoe is best for someone who suffers from moderate to severe overpronation, since it gives you the most control of the back of your foot, as well as plenty of support on the sides. These are excellent for people who are heavier or larger, since they tend to need durable shoes that offer lots of support. Runners who do well in motion control shoes may have flat feet or a lower arch.
Shoes For Racing
These are another type of shoe for people who don’t overpronate. They won’t work well for people with injuries, either new or old, but they’re very light and fast – perfect for racing. Some people choose to use performance training shoes, described below, in their racing, while others buy specific racing shoes and use them only for this purpose. The choice is one of personal preference, as both methods work well.
Performance Training Shoes
This is a well balanced, light shoe that works for daily training, as well as for racing and speed. To wear them, it’s best to be an efficient, fast runner with a fair amount of experience. Some people with moderate overpronation can race and train in these shoes, but they may have trouble if the problem is too severe.
Shoes For Stability
A combination of cushioned shoes and motion control racing shoes, stability types offer both midsole cushioning and side arch support. If you need durability and support, or if you overpronate mildly to moderately, these may be the best choice for you.
Shoes For The Trail
Do you prefer to run off road? These rugged running shoes offer outsole traction and a degree of weather resistance to meet your need. They’re often built to be low to the ground, in order to give you more stability on a rough trail.
As you can see, there are many types of running shoes and finding the right one for you is a matter of type of running you will be doing, budget, and comfort. Do your research ahead of time and you’ll be able to get a great running shoe that will make your running program more enjoyable.
Looking for discount running shoes [http://www.joggingspot.com]? Then a visit to the Jogging Spot is a must. You’ll find great jogging tips [http://www.joggingspot.com], videos, and more, for all levels of runners.
Author: Jay Villaverde
Article Source: EzineArticles.com
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You have been training for the 5K race for weeks. Your all hyped up and ready for the challenge. You’re eager to see how you match up against the other runners. Its easy to get carried away and imagine yourself standing on the winner’s podium at the end of the race, being showered with praise and glory. It you do, that’s where things start to go wrong. Remember who you are. You are a good runner, able to run at a competitive pace and turn in a reasonable time at the end of the race. If you push yourself too hard and try to match the performance of the professional or semi pro runners who may be in the race, you will burn out, could hurt yourself and when you find them beating you, the fun may go out of running. Don’t forget that you are running to 5K for fun, exercise and to be able to see where you stand amongst your peers, not the pros.
The first thing you need to remember is that there is an etiquette to be observed at the starting line. The pros will be in front, which is their rightful place. Why should they, who are the fastest runners, have to pick their way through a bunch of slower amateurs? It slows them down, will affect their race plan and does not benefit the slower runners in any way. Your place, as an amateur runner, it towards the back of the grid. You’re not going to come in first so what the professionals do does not concern you – let them speed off into the distance. Being in the back of the grid means there will be less of a crowd around you at the start of the 5K and you can run at your own pace.
Don’t worry about who overtakes you or whom you overtake during the race. That’s not important. Trying to keep up with people who don’t look like they should be faster than you and burning yourself out is not going to help you. Run at the pace you have been practicing at. What is important is not what happens during the race but being able to finish it and see where you stand amongst the other amateurs of your age group and fitness levels. This will give you a benchmark by which to measure your own performance.
During your training you should count your paces per minute or, if that is difficult, find songs that match your pace and listen to them. If you like to let your mind wander as you run, get a heart beat monitor and a set pace to match your heart beat. Stick to this during your training and also during the race . Let the others bolt off the starting line like the devils are after them. Do your own thing and soon you will find yourself passing the puffing and panting runners who got carried away with the excitement of the race and forgot the basics of running and what they are running for.
Go to Jogging Tip to get your free ebook on Jogging at 5k Race. Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.
Author: Jenny Jenkins
Article Source: EzineArticles.com
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Running can be fun in all weather and many people will tell you that cold weather is one of the best times to exercise. It seems in colder temperatures you become more focused than you do in warmer weather. This makes your workout more beneficial in many different ways. I’ve gathered some cold weather tips that will keep you’re running schedule on track no matter how cold it maybe outside.
In cold weather the main thing to remember to dress in layers. Don’t dress in too many layers as it makes it tough to run. Always remember to wear a wool stocking cap. Most of your heat is lost through your head and keeping it in your body is the key. The more heat loss you suffer the tougher it will be on you and the better chance of you becoming sick. Heat loss needs to be keep at a minimum to afford you the greatest success. The outer layer of clothing should of course be great at repelling moisture and the cold/windy conditions. If you will be heading out at night, reflective clothing is a very good idea. Protect your skin as the wind and the cold can really take a toll on it. Skin creams are a good idea before head outing and liberally apply them so you will be protected. Chap Stick for your lips is a must carry tool in cold weather.
Wind can present a real problem for runners. Running into the wind to start out with is the best idea. The main reason for this is you’re at your strongest and on your journey back home you will have the wind at your back which will make it a lot easier on you. If all possible avoid running in the fog and mist. This can cause many problems from visibility for you, and vehicles that may not be able to see you on the side of the road. Many accidents happen this way and should be avoided if all possible. Freezing temperatures should also be avoided. Ice can form on sidewalks and roads fairly quickly and injury can also result from conditions like this.
Safety is something that should always be on your mind when running in colder weather. A cell phone is something that you should carry with you. Make sure other people know your running routine so they can find you just in case you don’t return at the usual time. A cell phone is great, but has been known not to work in certain areas. The more people know your pattern the better off you will be. Always keep safety in mind when you are out running.
Following some of these simple tips and it will let you continue your passion for running even during colder temperatures. Many people think that as the temperature drops they have to give up their passion. That just isn’t the case anymore. Running is a great exercise that should be continued as you will benefit more from a continued routine than just part-time.
Jeffrey Meier at Jam727 Enterprises at http://www.thearticlehome.com blog offers even more detailed information on a wide variety of topics.
Author: Jeffrey Meier
Article Source: EzineArticles.com
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Running in cold weather presents many different challenges and ensuring that you take the right precautions to stay warm and safe is critical. This article aims to provide some practical tips for running in cold weather drawing upon my fifteen years of running experience.
1. Clothing
Wearing the right clothing is essential when running in cold weather, but getting the balance right between staying warm and not overheating is equally important.
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a) Woolly hat
A large percentage of body heat is lost through the head and in cold weather it can quickly reduce the body’s circulation and performance when running. Go for breathable materials like wool and polyester which retain heat but allow moisture to escape.
b) More multiple layers
Try to go for multiple thinner layers rather than two thicker ones. This enables you to remove small amounts of layers to reach the right temperature as your body heats up and reduces the effects of the cold.
TIP: The outer layer of any clothing you wear during cold/windy conditions should be gore-tex. This material is used by mountain climbers and reduces the effects of wind chill keeping you warmer but allowing moisture to escape so that you don’t get too sweaty.
Ensure that you wear some kind of reflective clothing if it’s dark, this will increase your visibility to motorists and if you get into difficulties you will be spotted easier.
2. Reduce your outdoor running schedule
Cold weather affects the immune system more directly making you more susceptible to colds and viruses. Try to halve the amount of running you do outside and spend more time indoors on the treadmill or cross trainer.
3. Protect your skin
Your skin takes real beating from the elements during cold weather especially when faced with high winds or increased wind chill. Ensure that you use moisturizer before and after you return from a run to help protect your skin from some of the excesses of the weather.
Tip: Also rub some Vaseline onto your thighs as this reduces the effects of them rubbing together and prevents soreness.
4. Take a cell phone and tell others where you’re going.
During cold weather periods things can deteriorate even more swiftly, so make sure you tell someone where you’re going and take a cell phone in case the weather closes in quickly, especially if you are running in isolated areas.
5. Avoid running in Fog/Mist
The tiny droplets of frozen water that cause fog are not good to breath in if you are running. This is because they cause damp in your lungs, that can lead to breathing difficulties.
6. Wind
Running when it’s windy can be a real chore, so make life easier for yourself . Try running into the wind when you set of, that way you should hopefully have the wind behind you on the return journey when you are feeling more tired.
This article was written by J Dawkins who created Friends and Money in March 2007. His site is dedicated to providing reviews of paid survey, social networking, and cash back shopping communities. His aim is encourage visitors to Make Friends, Earn Money online.
Author: J Dawkins
Article Source: EzineArticles.com
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Taking up running can feel like a daunting experience and requires motivation and persistence. This article examines how you can develop a running habit by offering some practical pointers.
1. Perseverance Pays Off
Experts agree that on average it can take six weeks to develop a habit and this should be at the forefront of your mind when you decide to get started with running. There will be times when you want to give up but keep going as you will succeed
2. Set small achievable goals
Getting started with running can be daunting so break it down into small bite sized chunks.
Set yourself achievable goals to start off with for example “I will run mile for one week” After this week think about building up to 2 miles in a similar timescale.
Consider signing up for a charity fun run with a deadline and start collecting sponsorship. This is a certain way of developing a running habit as you can’t back out and let people down!
3. Rewards
Give yourself a reward each time you complete a run. This need only be small like a hot shower when you get in or a coffee from star bucks. But I guarantee it helps to get your mind to associated running with pleasure.
Tip: During cold weather I go the gym and un on the treadmill and treat myself to a drink in the onsite coffee shop after each workout.
4. Music
Music is a brilliant way to encourage you to run as it can take your mind off the off the exercise and also helps you to develop a rhythm to your running. Don’t leave the house without your MP3 player or IPOD if you want to develop a running habit.
Tip: Choose music that is up beat as you will find that you run to the beat of the music.
5. Running Partner
A running partner is perhaps the best way of developing a running habit. Now only do they provide you with invaluable company, which helps the time pass more quickly, but you can both motivate each other if one doesn’t feel like running that day. The thought of letting your running partner down is always a good motivator.
Tip: Make sure any running partner you choose has a similar running pace to yourself or you may become frustrated and demotivated if they race ahead.
Consider joining the running club of a local gym who usually cater for all ages and levels of ability. It is highly likely you’ll find someone there to partner with.
6. Boredom
Boredom is one of the main reasons people give up running, so be creative. Anyone doing the same Running routine week in, week out is going to get fed up over time.
Tip: Alternate your running routine every two weeks. Change your route if you run outside or spend a few weeks training indoors on a treadmill for a change. Take a break from running for a week and do some swimming, which will ensure you maintain your fitness levels but give you a change of scene. If it helps start listening to music on an IPOD or MP3 player as you are running to help pass the time.
7. Think of the health benefits
A great way to motivate yourself to develop a running habit is to think of the health benefits of this form of exercise. There are many health benefits including ;
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a) Reduced risk of Osteoporosis (which is often bought on by age and the lack of exercise, leaving bones weak and brittle.
b) Builds Muscle, Tones and firms and helps with weight loss
c) Strengthened Cardio Vascular System. This controls your heart functioning and as the heart is a muscle regular exercise strengths it and reduces the risk of heart disease.
d)Improved Respiratory system. Running is great for the lungs.
e) Improved ability to fight off illnesses. Exercise improves your immune system helping you to fight off illnesses.
Summary
Running is a hugely enjoyable sport but the first 6 weeks that it can take to develop a habit can be difficult and you will feel like giving up for any number of reasons but Don’t! Just remember you are capable and if you stick with running you will find it enjoyable, beneficial for your health and a great way to make new friends. Never give up, you can do it!
This article was written by J Dawkins who created Friends and Money in March 2007. His site is dedicated to providing reviews of paid survey, social networking, and cash back shopping communities. His aim is encourage visitors to Make Friends, Earn Money online.
Author: J Dawkins
Article Source: EzineArticles.com
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Stretching is a vital part of running that is often over looked, but, the benefits heavily outweigh the negative. Just by stretching for 5 to 10 minutes after each run you can prevent injuries and your body will become more flexible allowing for a better stride. There are some who may view stretching as a negative but overall the outcomes are more positive.
The best time to stretch is within 10-15 minutes of you finishing your run because your legs are still warm. Waiting too long allow your legs to cool down and become very tight which would lead to injury. Stretching while your legs are warm allows more flexibility and a safer stretch. The best method is to stretch to a point you can’t go any further and hold for a second or two and then release. Do so for about 30-60 seconds per stretch. The most important thing to remember is to keep all stretches to the same amount of time; you never want to over stretch one muscle than the other.
Over stretching one muscle than the other will lead to more flexibility in that muscle and will eventually cause health problems. Your stride will be out of position, your other muscle could be working harder to catch up to the other leading to a tear, or you can knock you body out of alignment. Keep all stretching consistent throughout your body. You should also be stretching every muscle group in your legs.
All your muscles have an effect on one another. Stretching one muscle group and not another causes your non-stretched muscle group to work harder and to try and expand with your stretched muscle. This will eventually lead to a tear or other injury. You need to be sure to stretch out all muscles evenly and by doing so you will guide your body towards an injury free future.
You never want to push yourself too hard and always stop if something doesn’t feel right. If you’re in pain while stressing you should stop and consult a doctor. But, when done properly and consistently you will live an injury free, healthy life and your body will feel better.
Brandon has been running for over 10 years now but he also give reviews on the best Hose Reel Parts on his website www.automaticgardenhosereel.net
Author: Brandon Lucero
Article Source: EzineArticles.com
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Dehydration — also called “hypohydration” by exercise physiologists — can ruin your running, not just in terms of health hazards but also in terms of your running pace.
Your core body temperature during exercise in the heat can increase by 0.12 to 0.25 degrees Celsius (0.12-0.25C) for every 1% of body mass that is lost due to dehydration.
For example, suppose that you weigh 200 pounds before beginning to exercise in the heat but then lose 2 pounds (1% of body mass) due to dehydration. For reference, that 2-pound deficit is approximately equivalent to having a drinking deficit of 32 fluid ounces (4 cups) of water. Then you should expect your core body temperature to rise by up to 0.45 degrees Fahrenheit (0.45F).
As another example, suppose that you weigh 135 pounds before beginning to exercise in the heat but then lose 4.05 pounds (3% of body mass) due to dehydration. Then you should expect your core body temperature to rise by up to 1.35F.
Your body reacts to a rise in core body temperature by increasing your skin blood flow and your sweat rate. But dehydration leads to a reduction in the overall water volume in your body, which leads to a reduction in central blood volume, which results in a reduction in skin blood flow.
So your body responds to a dehydration-driven rise in core body temperature by raising your heart rate — by some 3 to 5 beats per minute for every 1% of body mass that is lost due to dehydration while exercising in the heat.
Returning to the previous example, if you weighed 135 pounds before beginning to exercise in the heat but then lost 4.05 pounds due to dehydration, then you should expect that your heart rate would increase by 9 to 15 beats per minute!
Is a dehydration-driven increased heart rate sufficient to solve the problem of a dehydration-driven rise in core body temperature? In other words, can your heart simply speed up to prevent a dehydration-driven drop in skin blood flow and thereby cool your body back to its optimal core body temperature?
“No” is the answer, unfortunately.
You see, a rise in heart rate leads to decreased “filling time” in the heart, which translates to a decrease in what cardiologists call “stroke volume” — the volume of blood that is pumped with each beat of the heart.
The results of this cascade of events include:
- a stress response;
- an increased perception of effort;
- an anticipatory regulation of running pace; and,
- a decrease in percentage of total work completed.
Put simply, the more dehydrated you become during a run, the slower your pace will become.
So, contrary to the “Stay thirsty, my friends!” advice from an actor in a long-running series of TV commercials for a particular beer, “Stay hydrated, my friends!” is the best advice for runners!
Kirk Mahoney, Ph.D., loves to walk and run, and his SpryFeet.com website provides practical research for runners and walkers. By going to http://www.SpryFeet.com/Reports/, you can get his FREE “Pace Tables for Runners and Walkers” special report, letting you look up paces needed to complete several different race distances within given durations and for different micro-level-pacing methods.
(c) Copyright – Kirk Mahoney, Ph.D. All Rights Reserved Worldwide.
Author: Dr. Kirk Mahoney
Article Source: EzineArticles.com
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If your thinking about starting a running program to loose some pounds your at the right place. The most important thing to remember is to gradually ease into running. This is if you have never really been a runner and you don’t have much time. Also, your looking at this method because it’s a low cost way to loose weight by running.
If you will write out some sort of schedule in the beginning you will have a much better success rate. Keeping a log is a good idea so you can chart your progress from month to month. Dedication works for runners because that’s what it takes. You can’t lay off very many days in a row or you will start to loose what you accomplished. Once you get into pretty good shape you can miss a day or two but not in the beginning. When you get back to the house do some yoga stretching.
For the first month you should walk/run everyday because you will actually be walking a bit more than you run. Let’s say for the first couple weeks you walk a mile and you run at least six houses. Every other day you increase another house. So by the end of the first month your actually running the whole mile without stopping. This is a tremendous milestone. Your finally mobile the whole coarse! By the end of the month you also have lost five pounds. Each month you will continue to loose weight by running.
It’s best to weight every morning because if you have lost more than three pounds, not good! What this means you have lost too many body fluids! Drink up. As you add another mile each month by the end of the first year, look at you! Your now able to run twelve miles without stopping. Plus you can cut a couple days out of your running because your in great shape by now.
Your goal in the beginning was to loose weight and you did. But as many runners do in time, the racing bug bites. And there’s nothing wrong with racing, that’s another story. Let’s recap. It’s been a year now. Your able to run twelve miles at a eight to nine minute pace. Running has a way of finding your best body weight. You will adjust all my recommendations to fit yourself, because I don’t know how much you were over weight when you started. You might check with your doctor too.
I know when I started it almost killed me because I had been a smoker for over twenty years. Running takes dedication. You must visualize in your own mind, being a slim runner. If you can see yourself as a slim runner in your imagination, you can become it. Control your mind and you’ll become a slim runner at what ever age you are. By the time you get to about two miles, if you’re a smoker in order to add any more distance you’ll have to give up the smokes. Mission accomplished, you were able to loose weight by running. I knew you could do it!
Gary Cooper is an author, publisher and veteran runner with well over one hundred races to his credit. He lives with his wife and a pet named Brandy near Dallas, Texas. In his early years he was a race horse jockey. He continues to love networking with friends and new associates around the globe. Checkout his website for tips on running, training, gear and articles. http://runningrunnersrun.blogspot.com, freecooper@gmail.com, Skype: gary.cooper471
Author: G Wayne Cooper
Article Source: EzineArticles.com
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Running in and of itself can be a lot of fun, but even more enjoyable can be competing in your first road race – in this case a 5k. Not only will you feel a sense of accomplishment for completing the run, but being around all those other like minded runners will be inspiring as well.
Let’s get to it, and get you off the couch, out the door, and on your way to running your first 5k. Remember your goal here is to have fun, and complete the race. This training is for those of you who have been pretty sedentary, and are just getting back in the swing of things.
Week 1: Walk/Jog
Okay, in week one we’re going to concentrate on getting you moving. Your goal is to run, walk, jog for 10 minutes at least 4 days this week. Jog for as long as you can. If you need to walk that’s okay, but try to build up to a slow jog for the entire 10 minutes by day 4. Don’t push it, slow is okay!
Week 2: More Jog Than Walk
Now you should have jogged at least one day last week for the entire 10 minutes. If not that’s okay, but this week we’re adding a little more time to the jog. Again the goal is to go four days this week, but 15 minutes of total time. Jog as long as you can, and walk if you need to, just be sure to make it a goal to jog for 10 uninterrupted minutes before weeks end.
Week 3: A Little bit Goes a Long Ways
Working up to week three you should be more comfortable jogging for at least 10 minutes at a time, and sometimes more. The little bit you’ve been doing has gone a long ways. This week we’re going to add 5 more minutes to your total jogging/walking time, bringing you up to a total of 25 minutes for four days. Now your goal is to continue jogging uninterrupted for 15-20 minutes at a time before weeks end. Always go as long as you can without walking, if you can jog the entire 25 minutes very slowly that’s great!
Week 4: Almost There
Believe it or not you’re almost there. You should be able to jog uninterrupted for over 20 minutes at a time now, and this week we’re going to add 5 more minutes to your daily jog. Per usual you will be jogging four days this week, but your ultimate goal this time is to be able to jog the entire 30 minutes by weeks end. It won’t be as hard as you think since each week prior has prepared you for this.
Week 5: Race Week
You’ll be running your first 5k at the end of this week. Take two easy jogs of 20 minutes each early in the week. Jog the entire 20 minutes, but don’t push it.
Race Day!
On race day you’ll be ready for your first 5k. Your goal is to jog for at least 30 minutes without walking. If you do this you’ll be darn close to finishing at the end of 30 minutes if not done completely. What you’ll find is that if you can jog 30 minutes straight, you’ll be right in the pack of runners doing the same thing as you, not everybody is a speed demon!
Follow this plan, have fun with it, and in 5 weeks you’ll be finishing your first 5k.
Dean is an avid runner, adventurer, and all around physical fitness nut. He enjoys writing articles about running and fitness, and helping others reach their fitness goals. You can also check out his latest website on Ping Pong which is a great resource and must read before you buy a ping pong paddle. You can check it out here – Ping Pong Paddle
Author: Dean Stanley
Article Source: EzineArticles.com
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Different schedules, preferences and needs dictate whether or not a person can schedule to run in the morning or later in the day. This article spells out the pros and cons of running at the evenings.
Running at night can be done anywhere from 5pm to 11pm. This schedule has been increasing in popularity recently. This is evident by the droves of people that hit the gym right after work.
Pros of an Evening Running Schedule
Cardiovascular exercise right after your real work day ends is a great way to de-stress yourself from the many pressures and deadlines you go through. For some people winding down and forgetting about their work can be impossible without forcing themselves into physical exhaustion. This is especially true for higher level workers like executives and corporate officers.
Exerting yourself at early evening will also give you better sleep at night. Your body will want to heal itself after your vigorous workouts. Running at the evenings may cause you to sleep longer and more soundly.
A lot of people also get charged up the entire day knowing that they will have to run right after their jobs. This gets them psyched up for the impending physical exertion ahead. This plays as an advantage if you are the type of person who can maintain this aggressive attitude consistently.
Cons of an Evening Running Schedule
Perhaps the greatest down side of running later at the day is the ability to weed out distractions. Most people do a lot of things after their work day ends. A mother might do the groceries, pick up kids or meet her friends. A student might allot this time doing homework for the next day.
Another disadvantage the evening runner had to deal with is reduced social life. Hitting the clubs and bars while adopting running at night as a habit can be very difficult if not impossible to maintain. Socializing is essential for most women so it can be quite difficult to juggle it with a healthy lifestyle.
Consistency has also known to be lower in night runners because of the complications of life. A big movie premiere which you might want to attend may interfere with your running schedule. Or a big sale might be coming up which will compromise your weekly target miles. Generally speaking, schedules after work hours can be random and wreck havoc to a regular running workout routine.
For most people it will be harder to stick to an evening running routine. Other are left without any choice but to run at this time. Balancing your social life and sticking to your running schedule can be quite tricky. If you are able to manage both well, then an evening running schedule might work out to your advantage.
Looking for the right pair of running shoes for that late evening run? Check the Brooks Trance Running Shoes. It is one of the best Stability Running Shoes meant for normal people to wear.
Author: Al M. Kind
Article Source: EzineArticles.com
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