Choose Right Running Shoe


Running shoes that are under the stability category are designed to control your feet from turning outwards when you run, balances your heel, and supports the arcs of your feet. These types of running footwear provide extra cushioning and excellent stability for your feet when you run. These shoes are for runners who lands on the outside of their heels and slightly turns their foot inward (pronates) when running. The arc of these shoes are not as rigid and may have varying degrees of support.


The shoes under the neutral category are usually designed with a flexible forefoot and soft but firm mid-sole. These are the best types of shoes when you tend to land on the outside of your foot. You can determine where your foot lands by checking the soles of your old shoes – if the outside of the sole is worn out, then you tend to land more on the outside of your feet. This may also be the best pair for people with

Women’s Climbing Shoes

Comfort and Confidence

Women’s climbing shoes can provide great comfort and confidence when climbing. Regular use makes different change in the structure of shoes. One such change is increase in with which puts you at a risky and even dangerous situation while climbing.

Participating in adventure sports always has its share of difficulties. Climbing footwear plays important role. Every one is expected to have shoes which will be useful at all kinds of surfaces. A shoe designed for climbing will provide permanent benefit, comfort and strength.

Be Careful

No victory in any game is possible without willpower. You should have physical as well as mental ability. You may end up losing the battle if you play without the right tools and outfit for the game. Therefore you should be very careful when investing in equipments for sports.

Going up high mountains with strong flow of air is not an easy task. It needs lot of physical strength with great willpower. If you are supported by proper and comfortable accessories like shoes, the task will become easier.

Winter Running For Beginners

Do not worry about breaking records

First of all, you need not to worry about increasing mileage or pace during winter times because the cold and icy condition make it more prone for you to slip and injuring yourself. We would like to also advise you to do your warm up indoors. Try to avoid icy roads and go for the snow, which provide better traction and grib. Shorten your stride and run slower for the sake of keeping safe during very ice and wet days ahead.


Not surprisingly, you must wear proper winter clothing if you want to run during the winter. Wear thick dry socks and use slightly larger running shoes to accommodate the space needed for these socks. It is essential to keep your feet warm during winter runs to prevent frostbite and vessel problems. Also wear a warm hat during your runs. A great amount of body heat vapors through the head during cold condition and this will affect the circulation in your body. Your hands must be covered in wool

Run Efficiently

Shoulders down

This does not mean slouching your shoulders, but think about ‘pulling your shoulders away from your ears.’ Keep your shoulder blades to neutral, not too tensed or not too slouched down. This helps your arm swing and trunk rotation when you run.

Hands to your pockets

Don’t put them inside your pockets, but when you swing your arms keep them to the level where your pockets are or where your hands might slightly brush your hip. Keep your elbow at a 90 degree angle and point your hands forward. Remember that you want to move forward so you should swing your arms forward as well, not bringing your hands in front of your chest to keep your trunk from twisting too much.

Hold an egg

You can observe that a lot of runners tend to clench their fists. This small movement causes tightness around the arms and even tension on the neck and shoulders. Imagine holding eggs with each of your hands – you don’t want to break them so gently cup your hands and relax.

Land comfortably

I once went to a department store in the Philippines to

Running to Burn Body Fat

Ditch the Steady Cardio

Though a long running session at a slow pace has its benefits, for maximum belly fat reduction, opting for this training approach is futile and a waste of time. Instead, if you’re looking to get rid of belly fat in the shortest time possible, then interval running is the way to go. Also referred to as High Intensity Interval Training (HIIT for short) in the fitness circles, this type of training is ideal for burning body fat in the shortest time span. In fact, doing running intervals burns 3 times as much fat as running at slow and steady pace, according to new research from the University of New South Wales, in Australia.

In addition, interval training boosts metabolism levels through the roof, builds muscle mass-especially core muscles-and improves speed and endurance levels like nothing else.

Interval running combines intervals of high intensity running (80-90% of your maximum cardio capacity), with low intensity jogging breaks for recovery and rejuvenation. The on/off pattern is key for burning colossal amounts of calories without risking injury or overtraining.

A 35-Minute Interval Running Workout

Here is how to proceed with an interval running

Hacks For Running During Summer Time

  • Run at the coolest time. One of the hacks you can do to avoid the summer heat is run during the coolest point of the day. Good thing, free software and some apps can show the temperature highs and lows for the day or even for the week so you can schedule your run accordingly. Usually, sunrise and sunset are the coolest times. Midday is the hottest. But since weather changes can be abrupt, it’s best you check an app.
  • Look for a shady alternate route. Every runner has that favorite route. But when it comes to extreme weather conditions, you may need an alternative route to keep you safer from the elements. During summer, choose less open routes. Settle for more shades, like areas with more buildings and trees. Nowadays, there are apps which can calculate the distance of the route using GPS. They also show visuals. Use the app to get the distance. That way, you still get the same distance you run in your usual route.
  • Wear sweat wicking clothes. Even by regular standards, sweatpants and baggy clothes are a no-no. You don’t want them flapping around, then heavy and sweat-soaked in several minutes. Luckily, sweat-wicking

Breathing While Running

It was speaking about how nose breathing will improve your performance 100 fold! I first went into detail about the history of nose breathing, from it being one of the most important factors in yoga and relaxation. It spoke of how they train race horses by forcing them to breath through there noses while training. To explain more about the yoga part first. You have to understand this huge point, which is your nose was made for breathing. Your mouth was not, now obviously you can breathe through your mouth but notice how when you wake up in the morning with a sore throat every time you sleep with your mouth open. That is because your mouth has very little protection from everything that is harmful in air. Your nose has tiny hairs called cilica are there to protect you from the harmful stuff in the air. Also when you breath through your mouth you are actually teaching your mind and body to hyperventilate. That cannot be good in any situation. Nose breathing allows you to fill your lungs up 70% more to capacity. Nose breathing also naturally slows down your heart rate, and allows you to go

Run a Faster 5K

The 5k race is a distance which could possibly slip by you very fast, but aiming for the finish line unprepared, you could be facing unnecessary exhaustion and tiredness in the second half of the race. Having said that, the next obvious thing is having a training plan in place which is designed to address the exact demand – in this case, increasing your speed at a 5k race.

Reaching your personal best is THE GOAL! In order to accomplish a successful PR in a 5K, there are a few different types of workouts you should be inculcating into your training plan. You will be required to go a step beyond just your general aerobic runs, which will keep up your general fitness levels, but not your speed limits in a 5K. There’s no ‘one-size-fits-all’ training program and you are going to want to tweak the workouts a bit to suit your needs. What a 5K training plan will do is develop the following areas in a gradual but consistent manner: Endurance, Strength, Speed, Tapering.

5K Speed Training Plan:

As is rightly said, ‘Train hard and go in rested’ is a good policy to follow.

About Running Speed and Endurance Training

Speed is a combination of strength and power.

Strength is the maximum force your muscles could produce. It is developed through hill training but also with some weight training that should be focused on lower body parts.

Power is a neuromuscular capacity depending principally upon the fastness at which muscle fibers can be recruited for force execution, then movement. It is trained through short sprints and track repeats workouts. For example, 60m short sprints repeats with complete recovery is an excellent way to stimulate neuromuscular system in a way it is forced to engage as much force as possible in a very short bout of time.

Less structured types of exercise like fartlek or strides are also utilized to develop speed; these are methods not leading to a high level of tiredness while significantly enhancing speed-oriented capabilities of the runner. It is proven that neuromuscular system has memory, then not stimulating speed oriented components during training is a sure way to not succeed in being fast in the future.

When strength and power enhance, and speed is brought to an acceptable level, the next step is to work at maintaining this speed for a

Barefoot Running Phenomenon

Ive been getting pretty fed up with struggling through every run with sore ankles, arches, knees and hamstrings and had almost given up and decided perhaps I just wasn’t built to run any further than 5km (even though I have in the past completed 2 half marathons and 1 full marathon, how I did this I have no idea!) until one of my clients started training for a half marathon and it got me thinking again about Barefoot Running.

The theory goes that over the last few hundred years or so (I’m no historian!) our feet have slowly been getting weaker from constantly being put into highly cushioned and “protective” footwear. Because our feet have not had to use their natural sensory and proprioceptive abilities, the muscles and tendons have become weaker and the pathway that sends messages from the foot to our brain’s has all but grown over.

What most of us don’t realize is that our feet are a highly sensitive tool, similar to our fingers and lips. If you think about how much we use our fingers to tell us whether something is hot/sharp/cold/slippery and then imagine trying to use your hands in

Clothing For Running In the Dark

Luckily, times have changed so much since I began running over 30 years ago. It used to be that you could get a reflective vest and that’s about it. Or, you hoped that someone could see the small reflective strip that was on your running shoes. Now, there are so many neat things that you can use to run safely. Read on to find out different things that you can wear to remain safe.

Reflective running vests as well as reflective strips that go around your arms or ankles are still available. And, still one of the best ways to stay visible. The vests are lightweight and you really don’t know that you have them on – and they certainly make you noticeable to oncoming traffic. The strips are also easy and just wrap around and fasten with Velcro. The only downside that I’ve found with these is that when wearing them on your arms -sometimes they will slip and become annoying.

Reflective caps are something that I’ve come to love. I wear caps all the time anyway. You can get caps that are completely made of reflective material. Caps also come with a flashing red

How To Do Hill Repeats

Find a hill for your hill repeats that is approximately 500-600 feet long. You want the hill to be steep enough that you are tested – but you want to be able to maintain proper form as you climb.

You want to make sure that you are warming up before you start your hill repeats. A nice slow and easy 1½ miles is a good warm-up before you get to your hill. You want to speed up slightly as you start up the hill – a good rule of thumb is your 5K pace. Push yourself, but make sure that you are keeping proper running form.

Make sure that you are not looking at your feet – concentrate on 10-15 feet ahead of you. This keeps you focused your hill. It is also important to make sure that you keep your shoulders relaxed – don’t tense up. As you pump your arms, keep them low and swinging front to back. Some runners cross them side to side in front of them – and this will hamper you in getting up the hill. Keeping your arms pumping lower and your stride will shorten and quicken – which

Comparing Vibram Shoes

The issue of injury in running is also the main reason why many people are getting intrigued with the Vibram shoes. This brand of minimalist running shoes claims to possess the most comfortable and safe means of running. By theory, it really doesn’t provide a cure to prevent all injuries. But what does instead minimizes at least the same risks and at the same time offer maximum performance.

So the essence of any Vibram shoe is to let everyone engage in running while making sure they don’t risk themselves and their body to injury and pain. Now let us take look at the most popular models of the product line.


The KSO is labeled by many as the runner’s perfect choice. The acronym stands for Keep Stuff Out. The design basically provides better protection compared to other similar products from outside forces and debris such as water, dust, mud, and others, hence the term keep the stuff out. It also utilizes a strap for the purpose of better fitting and comfort. Apart from the strap, it is also equipped with the least amount of foot sole inside, making it ideal for more flexibility and