While the sedentary person may suffer less activity related injuries than one who pursues an active lifestyle, their lifestyle will probably result in poor health overall. However, one can go a long way towards preventing injuries by choosing the proper equipment and if you are into running the choice of running shoe you buy can be the difference in healthy exercise or an activity that causes injury. Running is one of the best possible activities one can engage in to keep the heart healthy but you must protect your feet at the same time particularly if you run more than thirty minutes a day.
All people have different biomechanical structures which require different types of shoes. If you have an average normal foot you will have the greatest selection of shoes to choose from including shoes for flat feet and high arches.
Most people who are flat footed are also overpronator. If you think you may have this situation or want to find out it is quite simple. All you have to do is stand on a piece of paper, like a paper bag with wet feet, if you have no discernable inward curve on the inside of your foot then you have flat feet.
For those with high arches you will require running footwear that is well cushioned and made for people who tend to underpronate. There are many people with this type of foot, more so than the flat footed variety.
Another consideration is the type of running that you do. If you are a cross country runner that runs through the woods or on trails then you should choose a pair of running shoes from the trail category. These shoes will have better support, stability, and traction than running footwear that is made for normal running on the road or track.
For serious fulltime runners or those training for triathlons and marathons you will want to wear lightweight racing flats that are both flexible and allow for maximum speed. You do not really want to train in these on a regular basis as they increase the risk of injury, they should be limited to racing use primarily.
As you can see there are many factors to consider when choosing running shoes. Before you shop determine what type of foot you have and then what type of runner you are. This will give you the information you need to make an educated decision in running footwear that will give you the best performance without injury.
Most runners, myself included, do most of their runs starting from their home. In that situation, what to do with your cars keys is not a problem. However, sometimes you may meet up with a friend or a running group to do your workout - in those cases, there's the question of what to do with your car keys.
And, you car key is usually not alone. It's on a ring with shopper reward cars, baby flashlights, souvenir key chains....well, you get the idea. Most of us don't just have a key anymore. Here are some running tips for what to do with those keys.
During the colder months, it's usually not a problem. Most top layer jackets have a pocket big enough for your keys. But, many don't - and when you are wearer a lesser amount of clothes (shirts and shorts/tights), you don't have the deeper pockets.
This is when you need to be smart. I see many runners put their keys on top of the tire of their car. This is not a good idea. It's the first place that a thief will look.
The best idea is to take the actual car key off of the ring and put it in your short/tights pocket. Or they make little pouches that Velcro onto your shoes. Both work well.
Some people wear running fanny packs. I'll admit - I'm not a big fan of that. I don't like fanny packs in everyday life - I'm certainly not going to wear one when I'm running. But, I know that there are those that love them.
But, if you also don't like the fanny pack - and you refuse to take your car key off of your key ring - there is another option. I've never done this, but I've run with many who do. Start out your run for a little ways with them and then find a tree off the road a little bit. Then, they put them on the branch of a tree - like in the "v" where the branches go up from the trunk. They've been doing this for years.
Another idea - and my personal favorite - is to just have an extra key made. If you car uses a remote, most cars don't need this to open the door. Just the key will work. So, have an extra key made and keep it in your glove box or console. Then, it will always be there for you.
There are some ideas for you for your keys. Whatever you decide to do - just be smart!
You've been running now for a little while - or you've come back from a lay-off from your running. You're ready to run your first race - or your first race in a while. The 5K Race is the perfect distance for you!
Planning a race is great motivation to get out the door for your run every day. You have a training schedule to keep up with. And, you need to make sure that you are properly trained before you hit the starting line.
There are many reasons why a 5K Run is the perfect starting point for your racing. Here are my top 3 reasons:
1. Time for training. A 5K race can be adequately trained for on 3-4 days running a week. If you're just starting to run - or just coming back - you can train for a 5K in just a few weeks. Also, if you are super busy, a 5K training program doesn't take a big chunk of time out of your schedule as a longer race does.
2. Shortness of race day. For your first race, you want to get involved with race activities - but the festivities surrounding longer races could overwhelm you. With a 5K, you get to the race, run 3.1 miles, cool down and then you're done. It doesn't take the whole day for race day.
3. The feeling of being a "fast" runner. With a 5K race, you can maintain a faster pace than with a longer race. You feel like you're flying and feel like you've accomplished something wonderful at the end.
A 5K is the perfect race for your first race. A 5K is also a great race to get your speedwork in when you've been running for years. Everyone needs a fast run now and then.
I like to do a 5K run every so often to keep my speedwork up. I really don't go to the track anymore for structured speedwork - so doing a 5K every now and then keeps my speed up. Well, as far as I want my speed up!
For your first race, you really need a training program to keep you on track. You need to make sure that you are putting in the proper mileage, the proper workouts and even plan your rest days to get you to the starting line feeling great. And,even more important, feeling great when you cross the finish line!
You've heard the term "as easy as breathing"? Well, for runners, you need to learn to breathe correctly for your best performance. Once you learn the correct technique - then it is "easy". Here are some tips for breathing correctly when running.
Many people think that when you run, you should inhale through your nose and out through your mouth. This is not correct. You want air to enter through your mouth and your nose. Your muscles need a large amount of oxygen to perform and keep moving. Breathing only through your nose does not allow enough air in.You also want to make sure that you are not "chest breathing". Breathing just in your chest and not any deeper. That is breathing too shallow for adequate oxygen intake. You want to make sure that you are "belly breathing". Deep breaths from your diaphragm allows you to take more air in. This also will help prevent side stitches while you are running.
A side stitch is a sharp pain just under the lower edge of the ribcage. All runners have had them at one time or another - and can make your run pretty uncomfortable. If you do by chance get a side stitch - it can be dealt with on the run. Gently push your fingers into the area where you are feeling the stitch. This should relieve most of the pain. As you running and "digging" into your stitch, take in deep breaths, hold the breath and exhale deeply. After just a little bit - this should relieve your side stitch.
For exhaling - make sure that you are doing it through your mouth and fully. This will help you remove more carbon dioxide. Exhaling deeply and fully will also help you inhale more deeply.
A good rule of thumb for breathing during your runs is this. Take 3 foot strikes for each inhale and 2 foot strikes for each exhale. This will help you get the proper amount of oxygen. You may have to think about it at first - but after a while, you're start doing it without thinking.
Just remember to run at your best (and to prevent those dreaded side stitches) you want to inhale as deeply as you can and exhale deeply.I know that it may seem weird to have rules for breathing. But, after a little practice it will come naturally. And, it will be "as easy as breathing"!
There are a lot of different shoes you can pick from for different activities. One of the styles of shoes that you may have thought of already is the running shoe. So if you are looking to buy new pair of running shoes consider the following guidelines to help you choose the best pair for you.
Some things to think about when buying a pair of these shoes is ask yourself how much you run and how far. This is a main factor in buying these shoes to expect the life of them. If you are a serious runner who logs a lot of miles you will probably want to buy more than one pair. Most of all shoes will cost anywhere from $35 to $200.
If you are a runner who only runs about 25 minutes a week on a three day basis then you are looking for the less expensive kind. If you are a heavy runner you need to look for the shoe that will support your foot the best. For men, think about getting Nike or Reebok shoes or even Asics. Asics makes a wide variety of running shoes. Women who run half an hour a day or less should probably go with a shoe like Asics carries.
If you run more than the average person than you will want or either need to buy a better quality shoe and as mentioned above you should also get more than one pair. These higher quality shoes are made to handle more impact and are going to be a lot better on your feet. Men may want to think about getting a good running shoe from a company that specializes in running shoes such as Saucony.
The kind that you choose is not going to hurt you but you want to get the best possible choice you can. You can pick from all kinds of running shoes there are Nikes, Reebok, Mizuno, Asics, Saucony and many more. These are just a few kinds that are picked by many, but you should take a look at the latest Consumer Reports to get a better idea and then go with the one that is comfortable for you.
There are a lot of other things to think about when buying a pair of shoes. Try and think about how much you are running and how far. For example if you are running on smooth surfaces then you're not going to need a rough bottomed shoe. On the other you may need a rough bottom type because you prefer running in the woods maybe a little cross training.
Most everyone knows that running provides great physical benefits. It keeps you healthy and in super shape. But, many don't know that running in great for you mentally as well. Here are some ways that running makes you stronger mentally as well as physically.
Running provides great stress relief. There are several ways that this happens. If you have a problem that you need to figure out how to handle, a long run gives you the time to sort it out in your mind. You'd be surprised how clearly you can sort through things during a 2 hour run.
Also, going for a long run can just clear your mind. If you've got many things going on in your life, a nice run can help to just get away from things. Many runners will take this time to be by themselves and just be out on the roads - themselves and nature.
Others will run with someone to have company and just forget about their problems.
Another way that runners deal with stress is just going out and blasting through a run. If it's been an overly stressful day, you can go out and do some speed work. This will help to get all that stress out of you. Trust me, it feels great!
Running will improve your attitude. There are those that think "runner's high" is a myth. But, there is something to be said about how good you feel after a run. The release of endorphins that accompanies running does make you feel better and keeps you a happier person. There are even some doctors that prescribe a running routine for their patients that are suffering with depression. For these runners, this also helps them to focus on something else rather than their problems.
A regular running program will also improve your confidence. This can happen in many ways. This confidence can come from goals that you set and accomplish. Many runners start running as a means to lose weight. As they reach this goal, they gain confidence to keep on running and it spills over into their everyday life, also. Runners also gain confidence from setting other goals, such as training for a specific race distance, tackling that big hill, getting faster, etc.
You know how running benefits you physically. Isn't it great to know that running will also help you keep a good attitude and in a good mood? For many people, this may be even more important.