Get e-book Starting Off On The Right Foot: A Beginner’s Guide To Running Well

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See, and feel, how they fit. Not only that, these top-shelf shoes tend to be more durable, thanks to the premium materials that last longer. But this does not mean that they are the best choice, especially if you are on a tight budget, or not yet ready to spend big on a running pair. This website crawls through the internet and analyzes prices on more than running shoe models based on brand, model, and size, all of which can help you find the best online deals.

This is especially the case if you already know what you are looking for and what works the best for you. Keep in mind that your shoes are a performance equipment. Their primary functions is to help you prevent injury and improve performance.

The golden rule is, buy on comfort, fit, and functionality, whether a shoe looks a certain way, or looks right for you. Warning: Arch type and running gait can be a part of the shoe fitting process, but they are not the ultimate measuring stick. In fact, Arch type and running gait are the methods that most footwear brand web pages and running specialty stores use to determine an ideal running shoe.

The first step you need to make toward making the right shoe selection is to determine your arch type. If you have ever had your foot type analyzed at a running specialty sports shop or by a health professional, then you must be quite familiar with foot types as well as the diagram below. Just keep on reading to see what foot arch is all about. In essence, when you hear people talking about foot arch, they are mainly referring to the height of the medial arch, which tends to differ from one person to the next. See picture. First of all, dip your foot in the bowl of water for a few seconds, then stand on the paper bag to show an imprint.

Next, take a look at the imprint that your foot left on the brown paper bag and compare it to the images below. There are three main foot types based on the height of the medial arch. Here there are, along with the corresponding recommended running shoes.


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As you can see from the image, these have very low or non-visible arches. In fact, flat feet imprints appear much like the entire sole of the foot. If you are flat footed, then your feet will tend to collapse inward during a running gait.

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Hence, you are most likely to overpronate. According to the current running theory, having flat feet might present some serious trouble for us runners, increasing the risks of foot problems, such as heel pain, arch pain, and plantar fasciitis. The medium arch is the ideal type as it is flexible and can help you absorb a lot of impacts while running or when doing any other high-impact exercise.

Also, having a medium height arch that naturally supports body weight is a sign of biomechanical efficiency, but it does not necessarily mean that they are injury-proof. The fact is, runners, from all training backgrounds and physiology types, are susceptible to common injury. If you fall into this category, then you have a broad range of shoe options available, but I highly recommend that you go for stability shoes. If your arch type belongs to this category, then your feet will tend to be more rigid and do not usually pronate enough to absorb the maximum amount of shock.

Research has linked having a high arch with stress fractures and heel pain issues since this type of a foot tends to be less flexible, thus absorb a lot more shock during a foot strike. As a general guideline, runners with a high arch often, but not always, require shoes with extra cushioning. After figuring out what type of arch you have, gait type is the next thing you need to figure out in order to take one step closer to making the right shoe selection.

To help you out, we designed this treadmill workout for beginners. Next, increase your speed by about 1mph, and hold it there for another 3 minutes. Set the clock for 5 minutes, and at the top of each minute, spend 30 seconds counting how many times 1 of your feet hits the ground. Then for the second 30 seconds of that minute, no need to count just run comfortably. Repeat the second count at the top of every minute, aiming to increase your count by 1 each minute. The goal here is not to speed up, but rather to shorten your stride and encourage quicker turnover, ultimately making your running form work more efficiently.

Last interval set! If this workout is too difficult, no worries! Decrease the level of difficulty by keeping the structure the same, and just taking out 1 or 2 of the rounds for each section. After all that great speed work, a good cool down is very important!

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The Complete Beginners Guide to Choosing The Right Running Shoes

Make sure to walk for minutes at an easy pace, letting that heart rate return to normal. After that, hop off the treadmill and do some mobility work, whatever you feel your body needs! Learn how to run indoors, how to safely get off the treadmill without interrupting your workout, and what to look for in your posture and cadence with this video on treadmill running form.

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A proper run warm up will help us run faster and prevent injuries throughout the entire run. To start, just go for an easy jog for minutes. This will get the blood flowing so your muscles can start to warm up, and it will raise your heart rate slightly and get your body used to that feeling.

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Simply stand on one leg and swing the other leg back and forth, going as high as you can without hunching or arching your back, and without bending your standing leg. For the format, try 1 air squat and 1 leg swing on each leg, and then 2 air squats and 2 leg swings. Keep increasing your count until you complete 5 reps of each movement. Much like our hips and hamstrings, our calves too can make or break a run! Try to keep your heels as high off the ground as possible for all 20 steps. After that, carefully roll your weight onto the outsides of your feet, giving the outside of the ankle a stretch.

Take 20 steps in that position. If your ankles are loose from spraining or rolling them previously, be extra careful on this one! For the next 20 steps, rock your weight toward the insides of your feet, and maintain that position the best you can for all 20 steps. From there, take 20 steps on flat feet with your toes turned outward.

This will get our hips involved as well as the lower leg. Then, reverse that and turn your toes inward and take 20 steps in that position. Stretching is crucial in keeping you healthy and injury-free. To get you going, check out this video on how to stretch after your run. Pacing your run can seem like a myth to beginner runners — the idea that you can decide how fast to run at any given point in your run seems like a stretch.

Beginning runners often fall into two different categories when it comes to pacing. The first is that group who loves the intensity of a fast pace, and who takes off at the beginning of a run, at a pace they are unable to maintain beyond the beginning of the run. To get a sense of this, grab your phone, watch, or a stopwatch, and simply measure some stats on your next run.

Whatever markers are available to help you measure will work! In order to perfect our pacing, we need to introduce our bodies to different paces and step out of our running comfort zone. If you normally run on a track or a flat road, find a trail to add some hills. If you always run the same trail, find a new one.

This will inevitably introduce your body to different speeds at different points in your run, due to varying levels of difficulty at different spots. Keep your posture upright. Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed. Maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist which some runners do as they get tired. As you run longer distances, be especially mindful of your shoulder placement. They may start to hunch over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you. Your arms should swing naturally back and forth from the shoulder joint rather than your elbow joint.

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There should be a degree bend at the elbow. In the proper position, your hand should almost graze your hip as it moves back and forth. Your hands should stay as relaxed as possible. You can gently cup your hands or simply let them relax, Just don't clench them into fists because it can lead to tension in your arms, shoulders, and neck. The way that your foot hits the pavement is called your footstrike. There are different ways that your foot may approach the road. You might land on your heel, on the middle of your foot, or on the toes or forefoot front of the foot.

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight and you'll fatigue quickly. You may also develop shin pain. Landing on your heels is not a good option either. It usually means you are overstriding—taking steps that are longer than they need to be. This wastes energy and may cause injury. When running, you should pay attention to your thirst level and drink when you feel thirsty. If you're looking for a general rule of thumb for fluid consumption during your runs, you should take in four to six ounces of fluid every 20 minutes during your runs.

Runners running faster than eight-minute miles should drink six to eight ounces every 20 minutes. Keep in mind, however, that while running does burn a lot of calories, it certainly doesn't give you license to eat anything you want. When you first start your running program, you'll probably feel excited and energized about your new commitment. But, you're likely to experiences challenges along the way and these will test your motivation. There are a few common strategies that runners use to stay motivated. First, many runners join a group.

A Beginner’s Guide to Running

Different types of running groups appeal to different types of runners. There are groups that run to train for a specific race, groups that focus on the social aspects of running, and even groups that run for charity or for a common cause. Another common strategy is to run with music. Listening to a great playlist can be a great way to stay energized, especially on long runs. However, keep in mind that using headphones during runs comes with a few pros and cons.

It might be helpful to do some runs with headphones and some without. You might also want to start a running journal. Keeping a training log helps you to express your ups and downs as they occur during your running experience. It also becomes a great testimonial to the hard work that you've put in.

On the days when you don't feel motivated, simply look at all that you've accomplished and you might get the energy to exercise. Lastly, fill your home, workspace, or social media feed with motivational running quotes. Simply surrounding yourself with the words of talented runners can be both uplifting and inspiring.

Here are some recommendations for staying safe in all weather conditions. Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.

Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body.


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Wear gloves or mittens on your hands and warm socks on your feet. You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. If you're warm and comfortable when you first start, you're going to start sweating very early in your run. A good rule of thumb is to dress as if it's 20 degrees warmer outside than it really is.

It's likely that many of your runs will take place in warm weather. Here are the best tips to stay safe in the heat. Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat.

Wear synthetic fabrics not cotton because they will wick moisture away from your skin so cooling evaporation can occur. If you want to wear something on your head to block the sun, wear a visor. A hat is too constrictive and traps heat. In addition to drinking water when thirsty, you can use water to cool yourself during runs.

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If you're overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. Good spots to splash cold water are your head, back of your neck, and under your arms. On a race day or during an intense workout, take the weather conditions into account.

Hot and humid conditions are not the time to try to push your pace. Don't try to beat the heat. Slow down, take walking breaks, and save your hard efforts for cooler weather. If the conditions are really brutal, do some treadmill running , if that's an option. Believe it or not, your running program should include more than just running.

It's a good idea to mix other activities into your training regimen. Cross-training helps to balance different muscle groups, prevent overuse injuries, and mix up your workout routine so that you don't get bored. Cycling, swimming, deep water running, skating, or using an elliptical trainer are all complementary aerobic exercises that will help you avoid getting burned out. Strength-training one to two times a week can also help with injury prevention.

Once you've established your running program, you might become interested in participating in a running event. There are different types of running events. Running races are timed events where you usually wear a bib number and a timing chip. The chip records your time when you cross the starting line and the finish line. Results are usually posted after the race and top runners overall and in age categories often win a prize. Fun runs are often charity runs or runs organized to celebrate a common cause or raise money for a charity.

You might wear a bib number when you participate in a fun run, but you don't wear a timing chip. These runs encourage participation but not necessarily competition. Fun runs are generally 5Ks or shorter. A 5K race is five kilometers or 3. While these races are shorter, they don't necessarily have to be easier.