From the category archives:
Running
Foot strike test for runners – Do you know if you are an over-pronator or a supinator? Here are three methods any runner can use at home to discover his or her individual foot strike.
Midsole Creasing
Look at cushion on the inside sole of your shoe. Creasing in the EVA foam of the midsole is a good indicator of foot motion. (However a polyurethane mid-sole provides no creasing indicators.) The deeper the creases, the greater the wear. You need to compress newer shoes with your hands to show the crease marks, but older shoes show the creases by themselves.
Neutral foot-strikes show creasing in the medial forefront and lateral heel of the mid-sole. Over-pronated foot-strikes cause excessive creasing along the medial side of the mid-sole, along any part from the forefoot to the heel. Supinated foot-strikes create excessive creasing in the lateral mid-foot of the mid-sole.
Outsole Wear Pattern
Another measure of foot motion is the wear pattern of the outsole of your shoe. This pattern might indicate how the impact is distributed along the foot as it strikes the ground. Compare your shoe’s pattern with the diagram shown over at Cross Country Running Shoes 101.
Wet Footprint Test
Here is another way to determine foot motion. With wet feet, stand on any flat material that can show a clear footprint. A paper towel, paper bag, or piece of cardboard works well. Compare your wet footprint to the same images above.
What Does Foot Strike Mean For You?
For a neutral foot-strike:
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You want to leave well enough alone, so neutral shoes are best. Support and motion control shoes might push your neutral foot-strike into the wrong position.
- It’s OK to wear almost any shoe, but NOT one designed for moderate or severe over-pronation.
For over-pronation:
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Look for the shoe that offers just enough support to prevent your feet from rolling inward too far. A little too much support is better than not enough.
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Your primary concern is guiding your feet into the correct position, so the body stays aligned properly. Your shoes could be firmer than others on the market. Support increases as firmness increases.
- If you find the right firmness and support, but would like a softer feel, try out a similar model from a different brand, or buy a cushioned insole.
For supination:
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You want a shoe that is very flexible and soft, one that rolls and twists easily.
- The main problem is that your feet lack natural shock absorption. You don’t need to correct the foot position. Instead, you need a soft shoe that offers good protection.
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Jogging is one of the best sports a woman can practice. It is really the thing to do if you want to have a fit and attractive body. But like every other sport, the appropriate gear is required and professional running shoes for women are certainly the back bone of the running apparel.
But is it so important to use such specific shoes? And why are there running shoes dedicated only for ladies?
Actually, running is a hard activity. It exposes the arch, the knees and the lower back to heavy pressure. As safety is one of our priorities while practicing sport, your foot should have a good cushioning. This way, the efforts exerted by the body weight on the lower parts are reduced to a minimum. Only professional running shoes for women can insure this function properly.
Practicing jogging with any kind of shoes could harm your health. For example, it can cause arch pain, “electrified knees” or heavy back pain. It can even lead to dangerous tumors sometimes.
If you think that men’s running shoes can make the deal also, you would be totally wrong. This footwear could not insure you a safe training. In fact, women’s anatomy is different from men’s so they do not have the same impact direction on the ground. Because female hips are wider, they exert more effort on the exterior part of the arch.
Since the distance between the two feet is shorter than the hips width, the weight direction is a little bit deviated to the exterior side of the lower parts.
This problem is solved with the professional women’s running shoes. They are well designed to remedy to this women’s innate anomaly. A good example would be the Asics GEL-KAYANO 14 for women. The whole GEL-KAYANO series has always been a best seller and the feedback always positive.
Now that you realize the importance of professional running shoes to avoid any health issues, you will never fall for a pair of shoes just because it looks trendy or has the “right” price tag on it. You know lastly that your health comes first!
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Working out on a treadmill can be a bit boring at times. There are a few things you can do to spice it up a bit and keep it from being too boring. One of the things I like to use is my mp3 player. I like music that moves fast. It energizes me. I will download some fresh new songs to a play list and only listen to them when I workout on the treadmill.
Another thing I will use as a motivator is to record a hour long show. Then only watch that show while I workout on the treadmill. If you only watch that show while working out then it won’t get watched unless you are working out. I like to only watch my favorite show this way. It is a big motivator to workout.
Get a new pair of workout only shoes. I love to wear my workout only shoes. Find a good pair that makes you feel good and you like the way they look. Only wear them to workout. This is key. Also get a new workout outfit to go with the new shoes. Get something comfortable that you like the way it looks on you.
Yet another thing I like to use as a motivator is to use weights while I workout. I will use hand weights to workout my arms while I am running or walking on the treadmill. You can do curls easily on the treadmill while running. I tend to just move the weights to the music or however I feel. It doesn’t much matter how you move as long as you are moving.
Treadmill workouts can be a lot of fun and give you the weight loss you are looking for. It is necessary to workout every day to get the desired results. If you keep at it you will be the size you want to be in no time. Just find what motivates you and put it to use in your treadmill workout.
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Running is truly a complex sport, even for the experienced runner. To improve your workout it is wise to create a custom running program. Your program should include your running schedule with dates and times, your warm up and cool down, your desired distance, incorporate a variety of other tips for the in-between stages.
Whether you run solely for your weekly fitness or training for a marathon, there are some universal tips to keep in mind. Here are some good places to begin:
- There is no one program that will work for every runner, so find one that works for you. Consider your body’s specific needs to avoid injury and exhaustion. Incorporate a variety of intensity levels via various distance, time and surfaces. If your work and personal schedule is busy and hard to budge make sure to specifically schedule your runs each week. When we are busy and make the general “I’ll run three times this week when I find the time.” statement we often don’t find the time.
- To avoid extreme weather or to just mix it up a bit, consider a treadmill. Your muscles will respond a bit differently to the treadmill, but your overall workout will have the same benefits.
- Check your running form throughout your run. You may start out with proper form but “zone out” somewhere along the way. There are many different techniques that will help to maximize your run and prevent injury. Find one or two that is comfortable for your body. Check in every ten minutes during your run to make sure that you are holding your form.
- Wear the proper running attire. For warmer weather, under armour compression shorts are a good choice. Pants may be better in the winter. You can shop online for discount athletic wear to find good deals.
- Stretch before and after your run. Stretching helps prevent injury and keep your muscles loose. Hold each stretch for at least 20 seconds per repetition. Keep in mind that the goal with the pre and post stretching is not to overstretch or strain your muscles. Only stretch to where your body is comfortable or you can create injury.
- Pay attention to your pain. There are two types of pain-the “good pain” that means you are working and stretching and the “bad pain” that means something isn’t working. Do not ignore “bad pains” or you risk permanent damage and injury. If you have shooting or consistent pain in your hips, legs, hamstrings and Achilles tendon consult your physician.
- Muscle cramps can occur for a variety of reasons. Thankfully they are easily combated through proper diet, stretching and running technique.
As you develop as a runner you will learn your bodies do’s and don’ts. Never stop your reading and research for the latest tips and tricks.
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With the warm weather fast approaching, more and more women are pulling out their running gear. Ready to start running in summer style. A quick look into ladies running shorts styles for 2010 shows a trend toward running skirts and skorts, especially on the 5K, 10K, and half-marathon scenes. Women runners are responding favorably to the fun, hip designs, bold colors, and “girly-girl” look of running skirts.
Women’s running short styles have remained relatively consistent throughout the years, focusing on comfort and functionality. Until recently, running short choices consisted primarily of compressions shorts or track-style shorts. Lengths, colors, and fabric choices would change each season, but for the most part running short styles did not. Style was sacrificed for the sake of performance.
Then along came running skirts, also called skorts (since they have a compression boy-short sewn in underneath). Running skirts opened a whole new fashion window for women runners, bored with the conventional running short styles. Running skirt designers have quickly obliged to the recent popularity of running skirts supplying fun designs like: plaid, polka dots, camouflage, and floral designs. Color choices are vast, appealing to a wide range of women. Skirt colour options are anywhere from classic black to bright neon orange.
Running skirts have become popular in the running event world. Women runners participating in 5K, 10K, and half-marathon races have been seen sporting the new hip look of running skirts. Friends are purchasing matching running skirts for running events like the Disney World Princesses half marathon. Teams, like Moms in Motion, are also finishing competitions in matching team skirts. Celebrity runners have fueled the running skirt fire by appearing in custom designed running skirts.
With the popularity of the running skirt on the rise, big manufacturers like Nike, ASICS, and Brooks are continuing to perfect the comfort and functionality of the running skirt; performance properties that were once assumed only by traditional women’s running shorts. This is great news for women who want fashionable style options while running. The 2010 running skirt movement is expected to grow exponentially as the warm summer months lure more runners into events or a leisurely jog outside.