Posted by emma on June 10, 2011 under Running Shoes | 
Signs That
Show Your Running Shoes Need To Be Replaced
Running in
old or worn out shoes can lead to running injuries. This is because over time
your running shoes lose shock absorption, cushioning and stability. When you
run in worn out shoes, it increases the stress and impact on your legs and
joints. Here is how u know you need new shoes:
A good rule
is to replace your running shoes every 300-400 miles, depending on your running
style, body weight and the surface that you run on.
If you are
feeling muscle fatigue, shin splints or some pain in your joints, then you
might be wearing shoes that have lost there cushioning.
If you hold
your shoe at both ends and twist it should feel firm. An old shoe will twist
easily.
If your
soles are worn out, then it is time for new shoes.
You can
also rotate two pairs of running shoes. Purchase a new pair about half way
through the life of your old ones. The new ones can serve as a reference to
help you notice when your old ones are ready to be replaced.
Posted by emma on under Marathon Training |
Training for a Marathon in 16 Weeks
This is a brief guide on how you can train for a marathon in just 16 weeks. The one thing you will defiantly need is bottled water.
Step 1: Building Up
· Week 1: Run 5 miles one day, 4 miles on one day and the remaining days run 3 miles.
· Week 2: run 6 miles one day, 4 miles one day and the remaining days run 3 miles.
· Week 3: run 7 miles one day, 4 miles one day and 3 miles on the remaining days.
· Week 4: run 8 miles one day, 5 miles one day and on the other days run 3 miles.
· Week 5: run 10 miles one day, 5 miles on another day and 3 miles on the rest of the days.
Step 2: Building and Maintaining Stamina
· Week 6: run 11 miles one day, 5 miles another day and 4 miles on the other days.
· Week 7: run 12 miles one day, 6 miles one day and on the other days run 4 miles.
· Week 8: run 14 miles one day, 6 miles another day and 4 miles on the remaining days.
· Week 9: run 16 miles one day, 7 miles on another day and on the remaining days run 4 miles.
· Week 10: run 16 miles one day, 8 miles one day and 5 miles on the other days.
· Week 11: same as week 10.
· Week 12:run 18 miles one day, 8 miles one day and 5 miles on the other days.
· Week 13: same as week 12.
Step 3: Tapering Off
· Week 14: run 9 miles one day, 8 miles another day and on the remaining days run 5 miles.
· Week 15: run 8 miles one day, 5 miles one day and 3 miles on the other days.
· Week 16: jog 3 miles every other day. Then run the Marathon.
Tips and Warnings
1. Check with your physician before taking on any rigorous training regime.
2. Don’t over do training, more is not always better.
3. Have any persistent pain checked by your doctor.
Posted by emma on June 9, 2011 under Running Shoes |
How You Can Make Your Running Shoes Last Longer
The better you take care of your running shoes, the longer they will last.
Wear your running shoes only for running or working out. This is so that the cushioning doesn’t get worn out as quickly.
You should take your running shoes on and off properly. You should loosen the laces before you put your shoes on and take them off.
If your running shoes get wet, you must dry them correctly. First loosen the laces, take out the insoles and let them air dry away from direct heat. To help them dry faster you can put crumbled up newspaper inside of them.
Its ideal to rotate two pairs two pairs of running shoes. Your shoes will last longer when you give them a day or two to decompress and dry out between workouts.
Keep your shoes in a cool, dry place where they can air out properly.
Don’t put your shoes in the washing machine, rather use a scrubbing brush, a mild soap and cold water and let them air dry.
These tips will help your running shoes to last longer.
Posted by emma on under Running Shoes |
Finding The Right Running Shoes
In order to buy the perfect running shoes, you need to know what type of feet you have. There are three different types of feet.
Flat Feet
If you are looking at your feet and don’t see an arch, then you know you have flat feet. The bottom of your foot from your toes to your heal is completely flat. If you are flat footed, you are most likely an overpronator. This means that your feet roll inward when you run. You will most probably need a running shoe that maintains your stability. When buying your running shoes look for words like motion control and stability on the box.
High Arched Feet
If you have a high and definite arch on your foot, this means that you are probably supinate or underpronate. This means that your feet roll outwards as you run. Runners who have high arches should periodically re-measure their feet. This is because running will gradually make the arches fall, making their feet longer. You need to look for flexible running shoes with a soft mid-sole that absorbs shock. When buying your shoes look for words like flexible or cushioned in their descriptions.
Neutral or Normal Feet
If neither of the above foot types is yours, then you most likely have a neutral or normal foot. As long as you pick a running shoe that doesn’t counteract your foot type then you shouldn’t experience any problems. This type of foot is the least susceptible to injury as long as it is outfitted with proper footwear. There are a wide variety of running shoes available to people with normal feet. However don’t pick shoes that have a lot of stability or motion control.
Posted by emma on under Marathon Training, Personal Fitness |
Why you Should Stretch
A warm up consists of stretching and flexibility exercises; they should be performed for a minimum of 5-7 minutes before an aerobic exercise.
A warm up helps to keep your muscles supple, it enhances your flexibility, improves coordination, it increases your body temperature and heart rate, increases blood flow and helps to prevent injuries.
A stretch should reach the point of mild tension; if you however overstretch you will cause damage. If the stretch feels painful then you are overstretching.
Each stretch should be held for a minimum of 15 seconds. Breathing should be slow and natural. Each stretch should be done one or two times. With each stretch try and stretch a little further.
Cool downs consist of slow walking and stretching and done after aerobic exercises. A cool down lasts for a bout 5-7 minutes and the purpose is to lower your heart rate and blood pressure to resting level.
