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

About Intensive Running Exercises

Long runs

Long runs involve increasing your usual running distance. If you run an average of 2km a day, you can take it up to 3 or 5km. Long runs help increase your endurance, and make you stronger as well. The longer you are able to run, the better you get. Remember to increase your distance gradually, and take occasional breaks to let your body rest.

Running on terrains

Running on different terrains, such as roads and hills, helps your muscles to develop. Gravity plays a big role on helping you develop your muscles on elevated terrains, since you use more force to push yourself up. Remember to run on a terrain slowly at first, and let your body get used to it first. This will help you avoid accidents and injuries.

Speed workouts

Speed workouts are good intensive workouts for you to try once in a while. In speed workouts, you focus on developing your speed, by performing plyometrics, sprinting workouts or other exercises. Your speed will improve dramatically if you incorporate speed workouts into your running for about 2-3 times a week.

Tempo runs

Tempo running workouts basically involves

How To Run Properly Downhill

The most common mistake runners make in running down hills is not maintaining proper running form. Many runners want to lean back like they are putting on the brakes. While others will lean too far forward heading down the hill. Leaning too far into the downhill can cause you to lose balance and can actually cause you to fall.

You want to basically run down hills as if you were running on flat ground. Lean slightly forward – keep your shoulders just a little in front of you and your hips under you. Just make sure that you are not hunching over – which can also hamper your breathing.

Also, make sure you are keeping your eyes forward – and directly on the ground in front of you. This is important on all levels and terrain – but especially on the down hills. If you are looking at your feet you will also have trouble maintaining balance.

Make sure that you are not overstriding. Many runners want to take too large a stride and pound down hills. You don’t want to cause your quads to take more of a pounding than necessary. You want to

Running Farther

Good warm up is the key

When running farther, your mental preparation isn’t actually the only factor to doing it. If you want to run as farther as you can, you need to prepare your body as well. While you don’t really need to do an extensive warm-up and stretching session like if you were to run at your maximum speed, you only need to do a few exercises to prepare your muscles for more strain and to prevent yourself from getting injured (don’t forget to cool down as well after every running session).

Don’t push yourself too hard

I know that most people are impatient because they need instant results. However, if you want to build up a good running endurance, then patience must be in your gear bag. Good runners usually put in very small increments that most people don’t notice. However, after several weeks or even months, these small increments become very obvious to anyone. Try increasing your distance by 5 or 10% each week. When you first start, try to measure what’s your maximum distance that you can’t cross. You should stay in that zone until you become comfortable with it.

Weight Loss Running For Beginners

Shed Weight with Protein

As you know, protein is critical for muscle repair and proper recovery, but it can also help you suppress appetite by keeping hunger pangs at bay. Researchers at the Cambridge University and The University of Sydney found that people who ate a daily diet comprising of fifteen percent protein consumed less calories protein – 1036 fewer calories over four days – than those whose diet is ten percent.

Ditch the Low-calorie Drinks

Low-calorie drinks are popular but don’t let the label fool you. Research from Yale University found that diet drinks can actually hinder weight loss by making you crave sugary foods. These drinks are usually full with artificial sweeteners, such as aspartame and saccharin, which boost blood sugar levels thus increasing your desire for unhealthy snacking and the likelihood of overeating.

Banish the Booze

You may like your beer, but in excess it can wreak havoc on your weight loss and training performance. According to a Swedish study published in the journal Obesity, consuming alcohol boosts cortisol levels and diminishes testosterone in men, thus leading to an accumulation of abdominal fat. Not only that, researchers at the

Wear Those Gloves For Winter Running

Gloves are something that runners need for their winter running. Let’s talk a little about it.

You can lose as much as 30% of your body heat through your hands. So, it’s important to keep them covered. On really cold days, gloves will also work to wick away moisture to keep your hands even warmer.

Also, when the temperature dips below 30 degrees, I’ll wear my Gore-Tex mittens. The combination of Gore-Tex and mittens will keep your hands and fingers nice and toasty even on the coldest day. However, and I have found this out through experience, if the temperature is over 30 degree and it’s sunny – stick with your regular running gloves. Your hands will actually be sweating if you wear your mittens.

How cold it is when you put on your gloves is actually a personal preference. I know that my hands are the first things that get cold on me. My fingertips will get cold and then I’m pretty miserable my whole run. So, I’m usually wearing gloves if the temperature is under 45. (Remember, I’m also running in the morning before the sun comes up – so I don’t have

Avoiding Overtraining

When you are starting a training program, you want to make sure that you don’t increase your mileage too quickly. This also applies to runners that are coming back taking time off from their running. You want to increase your weekly mileage by no more than 10% from one week to the next. For example, if you are running 10 miles this week, you only want to run 1 more mile the next week.

You also want to make sure that you are giving your body time for rest and recovery after hard workouts. A rest day can be a complete day off, a day of easy and less miles or it can be a day of cross training. Cross training can be a nice walk, strength training, cycling or swimming. Whatever works for you, make sure that you are giving your body days to recover after a hard workout. This will also use different muscles than your running muscles, which will in turn make you a stronger runner.

Another way to help with overtraining is to give yourself a week of rest. Now, I don’t mean take a week completely off. Every 4 weeks or

Ways Running Makes Smarter

  • Running helps your brain age better.

We are all worried about gray hair and wrinkles, but how many of you give a second thought to your brain showing signs of age. In addition to preventing or reversing age-related shrinkage, running affects brain chemicals in a way that sets runners up to have healthier-than-average brains later in life. Researchers proves that athletes’ brains showed greater metabolic efficiency and neural plasticity.

  • Running boosts your ability to learn and recall information.

Moderately fit people do better on memory tests than those who were less fit (or not fit at all). There is also a great deal of research that links running to a better ability to focus, to juggle multiple tasks, and to make distinctions. Most runners will tell you that they can focus on tasks way better after they have logged some miles. Personally, I have a hard time focusing if I haven’t had my morning sweat session.

  • Running conditions your brain to store more fuel.

Most of you already know that training conditions your muscles to store more fuel, but you might not realize that your brain adapts in the same way. Researchers believe

Stretches for Runners

Stretching before running is a little different than stretching after running. You need to warm your muscles up a bit before stretching by running in place for about sixty seconds. Even then, before running, stretches should be milder than after running stretches. Be gentle with your muscles, remember you are only trying to “wake them up” and get them prepared for running. However, you should never try to push through resistance or pain whether stretching before or after running.

While opinions vary on what the best stretches actually are, here is a list of those stretches that most experienced runners consider to be the best.

  • Wall Pushups, there are a number of wall pushups that you can do and these different exercises are intended to stretch different muscle groups. There are wall pushups for stretching calves, shoulders, hips, lower back and legs. You should do a combination of wall pushups before and after running.
  • The heel to buttock is self-explanatory. Place one hand on a wall and raise and grasp one foot and bring it as close as comfortably possible to the buttock. Then switch and alternate with the other foot. This will stretch your quadriceps.
  • One of

Running In The Wind

  • Plan your run so that you start out heading out facing into the wind. This gives you a little extra work-out with the resistance heading out. Doing this will also help you on the way back. You’ll be a little tired from the extra energy exerted – so the wind will help push you on your way back.
  • Lean into the wind. If you lean into the wind – it will help deflect it a little. Think car racing. If you’re not running totally upright, you ‘ll have some resistance against the wind.
  • Relax your shoulders. Many runners want to run tense up and lift their shoulders when running during windy days. Keeping your shoulders will help keep you from having muscle soreness in your neck and shoulders after your run.
  • Remember that your pace will be slower with the wind in your face. But, then, you’ll be faster once you turn around! Studies show that your pace can increase by about 5% with the wind at your back, but when you are running into the wind your pace can decrease by about 8%. This was done at 10 mph winds – so imagine the

Streaking Runners

Having a running streak is excellent motivation to get out the door to get your run in. All of us have days where we’d probably like to stay in bed that extra hour, but we know that we need to get our run in. So, having the streak makes it easier. And, all runners know that the hardest step on those days is the first one out the door.

Running every day keeps you healthier. Personally, I have had few colds in my life and rarely anything worse. One year, I came down with a case of the shingles. I still made myself run a mile each day – and was over them in a week. I firmly believe that running got the nasty stuff out of my system a lot quicker.

If you think you may have an inner streaker in you wanting to get out – there are some things that you want to remember. First of all, you need support of your family. My husband knows that I’m going to get my run in each day even if nothing else gets done. And, he’s alright with that – and supports my running in