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!