Choosing the Perfect Running Shoe
When it comes to running shoes, there is no “one size fits all”. The perfect running shoes varies by person.
The running shoe that is best for you depends on factors such as the width of your feet, the arch and how you step when you run. If you feel you are frequently injured due to running, it may be because the running shoe you are using is not ideal for your feet.
Workers at speciality running or sports stores are trained to be able to assist you on which shoes are best for you. If you are truly trying to get more involved with running, it might be in your best interest to leave the pursuit of the ideal running shoe to the professionals.
If you would rather do the research on your own, here are a few tips that might help.
Runner’s World Shoe Advisor: Runner’s World has a great survey which has you define many of the particulars of your feet and running style so you can pinpoint which shoes are best for you.
Cushioned shoes: These are best for those with moderate to high arches. Choose this shoe if you tend to step midsole or forefront of your feet and do not overpronate.
Motion-Control: For those with flat feet. Usually these runners moderately over pronate and step more with their rear feet than they should.
Performance training shoe: For those who want a light feel while they run or workout.
Racing shoes: Only if you are injury free and can produce an efficient stride.
Stability shoes: If you need arch-side support and good midsole cushioning.
Trail shoes: If you prefer running off the road. These usually have more ground support.
Do you love running, but your knees do not?
There are a lot of reasons why this may be happening, and your reason may be different than it is for someone else. Here are a few solutions that you can try to help with your case:
1. New running shoes-Your shoes might be the number one culprit for your pain. Using the right running shoes for the shape of your feet and style of running is very important. Read our article on “How to choose the perfect running shoe” or visit a running speciality store. Workers are specially trained in helping you find the shoe that is the best fit for you based on a variety of criteria.
Many runner stores even have video cameras that film you while you run on a treadmill, so that you can see your tendencies and which type of shoes this will lead to.
You may already have the right shoes, but they may be worn out. Depending on the shoe, you usually do not want to use any pair for more than 400 miles of running.
2. Try Pilates-Pilates is great for stretching out and working your core and little corners of your body that you never get to focus on. It can be viewed similar to a physical therapy program, and after a month or so, you knees are guaranteed to improve.
3. Cross-training-Use other exercises, such as the elliptical and swimming, to improve your overall fitness. This will actually make it easier for you to run.
4. Just out of shape-As much as this concept is difficult to grasp, your body may just not be as in shape as it needs to handle all of the running you are challenging it with. Give it time, you will get there.
As a general rule, beginning runners are more prone to injury than intermediate or advanced. Form and technique are difficult to establish and can take miles and miles of practice to perfect. Do not be afraid to take an honest rest, and ice the pain.
Furthermore, do not be alarmed if you still get injured as you progress. Learn to avoid injury-it will come with practice.
5. Adventure Runs
“I HATE running! It’s so boring and tedious! How can you ever want to do something like that?”
How many of you have ever said this or have had someone say it to you? Chances are, at least one of the two have been the case for you. What exactly is it about runs that makes running such a popular sport?
Specific reasons vary by runner, but one reason many seem to have in common is the the enjoyment of adventure run. These are essentially runs that consist of unplanned length, distance, and routes, and are fueled by the increase of endorphins released while you run.
A feeling of euphoria takes over, and you feel as if you are unstoppable and nothing can bring you down. It makes you adventurous and encourages you to try something new, to not give up no matter how difficult the run might be for you.
You see yourself exploring new areas, or seeing previously visited ones in a new light. As you run, you are reminded of your truest aspirations, your deepest philosophies and personal thoughts. As these thoughts flood in, you are only encouraged to keep going.
Adventure runs are difficult to achieve for new or beginning runners. Before you can get to the level of enjoying your runs fully, your focus will probably be on proper form and technique. It is this exact difficulty that makes many people hate running and give up very easily.
It can take weeks or even months to get to the point of using runs as such an escape, but once that point is reached, it is beyond worth it. Just remember that every runner has been through that phase, and to get to the point of proficiency you have to as well.
Peruse the Internet for motivation and tips to keep moving forward, or use the time to find motivation in yourself. The discovery of this motivation will help you to achieve motivation in other parts of your life as well.
6. Run in the Original Marathon City on a Budget (how to find discounts on flights, hotel and run costs in Marathon Greece)
7. Running Mommas (baby stollers and training…moms who push baby and train for marathons)
One of the most inspirational women are mothers who run, especially those who run with their children.
The popularity of mommy strollers has increased over the last couple years. Women who have recently become mothers are not letting their new arrivals keep them from doing what they love.
In addition to the already great workout that running can give you, pushing a stroller can add the aspect of strength training to your workout. In fact, seeing the growth of this practice, trainers have created special workouts to help these moms with their healthy pursuits.
While the purchase of one of these strollers can be a little costly, most are designed to be usable for your baby for up to the age of 4 or 5. You are guaranteed to get a bang for your buck when it comes to running strollers.
After purchasing a running stroller, the next step is to learn how to properly use it. Even without a stroller, technique and form is very important to running, and takes many weeks, even months or years of practice to perfect it.
Some tips on technique with a stroller include keep your shoulders relaxed, watch your posture, and alternate the hand you hold the stroller with. Do not lean forward-your tendency to do this will only increase as you become tired.
So, if you are a momma and want to try running, we hope that you will take your baby with you! The fresh air is great for your baby, and it will mean more time you get to spend with your precious jewel. This is essential if you already have a busy schedule with work, other children, etcetera.
8. Oldest Runners in the World and How They Do It
Motivation: an ugly, scary, and overwhelming concept which no one seems to be able to run away from. No matter what area of life you dwell on, you realize that you cannot succeed within it without motivation.
As many in business have said, productivity is a function of both ability and motivation. Running is included within this realm of motivation-based activities. For elderly runners, it takes motivation with an extra boost.
Believe it or not, more than half the runners in the New York City Marathon are over forty.
Cool fact of the day? Running can actually slow down the process of running!
So what are some expert tips on running at an older age?
Mileage-rather than focusing on mileage, focus on the quality of your training. A great option is speed work.
Take more rest days, and avoid overtraining.
do other aerobic exercises such as swimming
warm up before your runs, but stretch afterwards. This will protect the muscles that have worn out over the years to
do more weight training to make up for the loss of muscle mass
A great story of a man who believed he could is Fauja Singh, who, at age 100, is the oldest runner in the world to have completed a full marathon. To him, it boils down to avoiding stress. Rather than seeing running as something he “has” to do, he views it as a source of purpose and peace. Having lost both his wife and son, he sees joy in the little things.
If he can do it, so can you. However, if you are above forty and want to take up running, make sure you get a physical check up before you begin!
Better safe than sorry, right?
Sources:
http://www.guardian.co.uk/uk/2011/oct/19/secret-worlds-oldest-marathon-runner-100
http://www.runningforfitness.org/book/chapter-5-older-and-younger-runners/older-runners
Running Shoes that Rate High and Costs Less:
You walk into a running or sports store, hoping to buy a pair of running shoes, and find yourself staring at the rows and rows in front of you.
How do you pick which one is best? Price? Looks?
Best answer? You should always pick the pair of shoes that are best for your feet shape and running style. While cost is an issue for a majority of runners, it i better to pay a little bit more for the right shoes, than to have to suffer through injuries with the wrong ones.
Go to a running shoe store, and take the help of one of the store workers on finding the right shoe for you. Regardless, here is a list of running shoes that have reviewed high reviews on websites such as Amazon.com:
1. Mizuno Women’s Wave Nexus 4 Running Shoe. Price Range: $30-$60.
2. ASICS Women’s GT-2150 Running Shoe. Price Range: $60-$80
3. ASICS Women’s GEL-Foundation 9 Running Shoe: $60-$90
4. Saucony Women’s ProGrid Hurricane 12 Running Shoe: $65-$100
5. NikeZoom Structure Triax at $100.
Essentially, a big price tag does not guarantee an awesome shoe. Anything over $150, and you are usually spending too much, unless it was specially recommended by a doctor.
