How To Choose The Correct Running Shoes For You.

Recently my girlfriend Lisa needed a decent pair of running shoes as she has taken up road running more seriously, after explaining to her regarding what to check for when buying new shoes, I decided to put together this article for anyone else who may need some pointers. Runners feet differ in various ways, making their requirements in a shoe personal to them. A range of things for  instance - the surface you run on, the shape of your feet, your weight and your biomechanics means that a shoe which is ideal for you can be bad for another person.There is no single 'ideal shoe'.

Shoes can be divided into three main categories:
Cushioned
Motion control
Stability

and then divided into a further three more sub catagories:

Off-road
Preformance training
Racing


The main catagory covers everyday options and are mainly categorised by your biomechanical needs. The sub catagory covers more specialised needs and often only used for second shoes.

You need to know how your biomechanics perform.

A good running specialist shop should be able to check this out for you, they use various types of equipment i.e. The London Marathon Shop in Covent Garden, London uses a rubber mat linked to a computer that takes a print of your foot strike and roll as your feet strike the mat when you run across it. Runner's Edge in Southend on Sea, Essex use a treadmill and a video camera with a slow speed to to film your foot strike, roll and gate.
or
You can check this out yourself by wetting your bare feet and making your footprints on a smooth dry floor or paper. This will show you roughly the amount of stability you may need in a shoe, it will also show you what features you should look for and give you the basic knowledge needed to make the most of the 'Shoe Finder' from Runner's World, the next step of your search.


The Normal Foot

Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It’s the foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe.

Best shoes: Stability shoes with moderate control features.

Next step: RW Shoe Finder


The Flat Foot



This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.

Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.

Next step:RW Shoe Finder



The High-Arched Foot



This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber.

Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.

Next step: RW Shoe Finder

Help With Choosing Your Running Socks.

Few articles of clothing offer a runner such potential for injury prevention and comfort at so little expense or fuss as socks, simple though they may be. Among the most important attributes of an athletic sock are moisture management, cushioning and dissipation of friction. Remember that the primary role of socks is to protect the foot from the running shoe itself, without contributing to compromises in fit or thermal management. Sock thickness can also be used to fine tune shoe fit. An overview of the fiber choices available may help the next time you're shopping for stockings.




Cotton socks are strong, but not very elastic and terrible at wicking moisture. They will fail to hold their shape and offer poor friction control. Though they are the easiest and least expensive socks to find, cotton socks are best avoided.



Wool is all about absorption, in contrast to synthetics with an ability to repel moisture. It manages moisture better than cotton, but shrinks. The foot perspires heavily; at rest, the average foot produces 10 to 15 gallons of sweat per year. To adequately keep you dry while retaining shape, any synthetic fiber serves you better.



Acrylic provides good cushioning and excellent friction and moisture management. It is also among the softer synthetics. Your feet may feel damp or bulky at times, but acrylic makes an excellent all-around choice for runners.



Olefin, which is made from polypropylene, is one of the strongest fibers you can purchase, and certainly is the best for wicking. It isn't very elastic, however. For this reason a better choice would be polyester. As with olefin, however, be wary of odor build-up in polyester.



It's tempting to neglect the importance of good socks when so much of a runner's attention—not to mention budget—remains on a proper shoe purchase. But where are the savings in a drawer full of misshapen, blister-inducing cotton socks one wear away from dust rags? Choosing a quality synthetic and shelling out a few extra £'s for several pairs will almost certainly benefit you in the long run. 

How Can I Improve My Mile Time?

well...I am a 14 year old girl in 9th grade. My mile time is pretty fast at 6:15. I'm wondering if there are any ideas for me to improve my mile time...

by the way I thought it might be interesting to know that i have 30% body fat...and I can still run!
 
Ina.
 
________________________________________________
 
Hi Ina,
 
You need to run longer distances twice a week say about 8 miles or run for 60 minutes.
 
If you have access to a 400 metre track then try running a pyramid, run each part as fast as you can:
 
200 metres with 200 metre recovery lap
300 with 200 recovery
400 with 400 recovery
600 with 400 recovery
800 with 400 recovery
1000 with 400 recovery
1200 with 400 recovery
1000 with 400 recovery
800 with 400 recovery
600 with 400 recovery
400 with 400 recovery
300 with 200 recovery
200 with 200 recovery


Run 3 miles and try sprinting in the gap between 2 lamp posts and then your normal running speed in 2 gaps, then sprint one gap and run 2 gaps. keep going like this for the 3 miles.

Run 8 x 800's

Check your mile speed every few weeks to note improvements.

Don't forget to warm up first before each workout and stretch before & after too.

How To Start Distance Running

Were you spurred on by the London Marathon to do something and start running? Have you applied to take part in the 2011 Virgin London Marathon or any other race? Well if you have then you'll need to start thinking about how to train for running fitness.

As a runner of long distance you'll need to start thinking about fitness training for strong legs, strong lungs and a strong will. The good news is that anyone with a positive frame of mind can become a distance runner.

What are the benefits of running to you?


Running is a great cardiovascular exercise: it helps to reduce stress, it strengthens the heart and lungs, reduces risk of certain diseases and osteoporosis, increases confidence, lifts your mood, helps towards a good nights sleep, makes you feel livelier with more energy and provides a better sense of well being. The big bonus is that you burn a lot of calories.


How many calories can I burn running a mile?


Sports scientists say that, you'll burn off 100 calories for every mile you run. However, the equation calculation may differ from time to time because some of the equation factors may change such as, your running speed and your body weight. A 135 pound person will burn about 100 calories per mile, a 200 pound person, running at the same speed will burn about 150 calories. Also the faster you run, the more calories you will burn.
Starting out as a runner.


Your body can receive a lot of stress from running, especially to your leg muscles an knees. However the risk of injury can be minimized with a few simple tips.


Stretch before and after every run. Warm up before each run by either jogging for 5 to 6 minutes or a fast walk, when you feel your body starting to warm up, do some gentle stretching exercise. Don't bouns through your stretches, make them steady and continuous.


If you are a total beginner to running, you can work up to a 30 minute run routine while reducing the risk of injury. Start off by walking briskly for 30 mintutes, if you can do that start to run at a slow pace until you become short of breath. Start walking fast again until you've recovered enough to start running again, continue walking and running for the remainder of the 30 minutes.
Challenge yourself by timing your intervals of walking and running and work toward longer run intervals. In other words, as your endurance increases, run longer and walk for shorter distances until you are running for a full 30 minutes.


Don't push yourself too hard to begin with, it's still good if you simply walk and get in a couple of one or two minute runs within your 30 minute period because you are still getting your heart rate up and you will reap some of those health benefits. The thing to do is run at a pace at which you can still talk, if you are very short of breath, slow down or take a walk break.


The next step once you can run for a full 30 minutes, is to keep this 30 minute interval session as part of your running routine but maximize your benefits. For instance, run at your normal pace and then speed up for 30 seconds or one minute.

After every completed run, walk for a few minutes to allow the lactic acid to dicipate and stretch your leg muscles.


Make the most of your running routine


A good pair of running shoes will reduce risk of injury and provide more comfort.

Make sure you stay hydrated during your run. Isotonic drinks are best for this as they replenish your body fluid and minerals which intern helps to stave off tiredness and prolong your energy. Take small sips along your run, keeping your mouth moist play a dramatic part in keeping your brain from telling your body that you're too tired to go on.

Try to use smooth dirt roads or paths which are not hard like concrete. http://www.realbuzz.com/mapyourpassion/ has a good route planner for you to map out your running route in miles of km.

There are some simple safety precautions you can follow also:

It's safer to run with a friend or friends, not just from a chance of attack but from an accident point of view also. You could at least tell someone the route you will be taking, when you are leaving and what time you expect to be back.
Try to plan routes in busy, well lit areas. Until you are a more experienced runner, leave your i-pod at home, pay attention to what's going on around you. Jog / run against the traffic if you have to run in the road, this is so you can avoid the cars if you need to.

 Running is a rewarding way to build endurance and strength. You'll see quick improvements in the developement of your legs, lungs and will.

Happy running!









Read more: http://www.articlesbase.com/fitness-articles/running-tips-what-you-need-to-know-when-starting-a-running-routine-65411.html#ixzz0nL5FiVES

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Running is Good For Your Mind Too!

Running isn't just a good way of training for fitness, it can be good for your mind too!

Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clear headedness and a feeling of well-being that follow a long run.

This is due to a release of endorphins produced by the pituitary gland and the hypothalamus during exercise after reaching a certain point during that exercise. Running helps you reach that point during exercise quicker and give you a bigger burst of endorphins.

So what are you waiting for? Go for it!