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

Running With Flat Feet

Luckily, anyone with flat feet can live a normal and happy life. For the jogger, it is essential to take extra care while jogging. There are stretches and exercises that can reduce the suffering caused by having flat feet. These exercises certainly help and can be a part of a long term solution. Some people even find yoga helpful to strengthen their foot muscles and tendons.

Exercises can only go so far; people who run on a weekly basis, need to do more to avoid injury. Many joggers have turned to jogging barefoot, or wearing minimalist shoes such as Vibram Five’s. Many people do not like running without shoes as they offer protection from the elements and hazards. This makes running difficult for anyone who overprontates to run comfortably. Luckily, there is a way to run without pain without sacrificing pain. All of the leading shoe manufacturers make running shoes designed specifically for flat footed runners.

Stability shoes offer ample mid-sole cushioning, while still offering support and durability. The most popular stability shoe is the Nike Zoom Structure Triax + 15. The Asics Gel 2170 is also a reasonably priced shoe perfect for people with low

Maximalist Running Shoes

The maximalist running shoe is an idea developed by Nicolas Mermoud and Jean-Luc Diard, both are experienced mountain runners from France and former employees of the Salomon footwear company. They started Hoka One One running shoe for years ago and based its design on the oversize concept used in powder skis and full suspension mountain bikes. The design is all about having a bigger sweet spot which can aid performance. In addition, the high cushion concept is also about dynamic midsole foams and modern shapes.

It is a fact that maximalist shoes have been more commonly seen during ultrarunning events than any other type of races. Between 40 and 60 percent of runners are wearing Hokas during ultrarunning races. Why? Because that high cushion can withstand long hours of pounding during the race. This capability makes maximalist running shoes become more prevalent in half marathons and marathons as well.

As of now, there has been no independent study at all on the maximalist running shoes. The only studies available so far are conducted by manufacturers and not surprisingly, their results will only support their marketing pitches.

This is entirely depend on what you define as

Running With Spouse

First of all, if you run at different paces, it may be a good idea to only stay together at the beginning of a workout together or the end. If one of you is a faster runner, you may get irritated having to run at a slower pace. And, actually, it can be harmful to you. So, plan to just run the first mile (it will be the warm up for the faster runner) or the last mile together.

Another variation of this is if one of you runs farther than the other. You can run as far as one of you wants – and then the other can continue on their longer run. This can be done by doing a loop around your neighborhood and then dropping one of you back at the house. If you go somewhere to run – while one is running farther – the other can make a water run.

Don’t try to be your spouse’s coach during your runs. Barking orders at them can only cause them to roll their eyes at you and be silent the whole run. If they ask for your opinion – that’s one thing. But,

Running on Supplements


When I was in high school and college, creatine had just started becoming immensely popular, especially among weightlifters and football players.

Creatine is something that occurs naturally in the body that helps supply energy to the cells in the body, with a focus on muscle tissue. Numerous studies have been done on creatine, and while originally thought to have negative side effects, more recent studies are showing that creatine taken in the right doses could actually be fairly safe. (Talk to a doctor before running out to the store and buying some!)

The theory behind creatine supplements is that they will help boost your energy and recovery so you can push yourself past your natural limits. Creatine has a short burst effect in the body, which makes it better suited for the weightlifting or sprinting crowd rather than the endurance runner.

Creatine comes in many different forms, but if taken in a pill form before an endurance event it can be devastating. The gastrointestinal side effects creatine pills can have will leave you wishing you’d have just stuck with a bagel and banana. If you’re an endurance runner, creatine is best left alone.

Improve Your Running

At the very beginning, this was a tough question for me to answer. I had tried to get into running on several occasions previously. What I found was that I lost my motivation to get out there after a few runs or a week. So the best advice I can give you on this question is to start smaller and build up. Set a schedule that you know you can meet. If that means getting out 3 times a week then go for it, if you have the time and can plan more all the better. You will find that if you have a plan ahead of time and meet that plan, you will build confidence and will be more likely to keep at it.

For me, I found that the minimum I could do and still see the small gains I was hoping for was to run 3 times a week. Less than that and I was not consistently seeing improvements. Not seeing any improvement led to disappointment, and ultimately giving up on the process. Each time I finished a planned workout no matter how far or how slow, it built my confidence and helped me

Proper Clothes For Winter Running

Runners should wear clothing that is not only comfortable, but “runner friendly”. What I mean by that is that you should wear apparel made with moisture-wicking fabrics. This fabric will “wick” away the moisture from your body as your sweat and keep you dry. This is important in both cold weather and warmer weather. If you wear shirts that don’t do this – as you sweat, the sweat stays against your body, you stay wet, cold and pretty miserable.

Cotton is the one fabric that you want to stay away from. Cotton will absorb your body heat, your moisture as your sweat and will cling to your body. This makes your run pretty miserable not matter what time of year it is. Most runners that have been running for years can attest to this. We’ve all been out there in our cotton t-shirts before better material became available.

Layering your clothing is the best way to stay comfortable when you are running in colder weather. Multiple layers will keep you drier than one heavy piece of apparel. The different layers will keep you warm while wicking moisture away from your body. How many layers you wear

Beware Of The Slant Of The Road

If you run the same road (which is steeply slanted), in the same direction, day in and day out – it can lead to running injuries. Also, if the road is slanted even more steeply – it can throw your stride off. Some of the things that this can cause are IT band syndrome, plantar fasciitis, runner’s knee and more. So, you need to be aware of the pitch of the road you are running on and make allowances.
You may hear others say that they switch up and run the road in the opposite direction to compensate for the pitch of the road. I will never recommend this as a solution. For safety, I believe that you should always run facing traffic. If you run your route the other way – you will not be doing that.

One of the things that you can do is to switch routes. Try to find a running route where the road does not pitch as much as what you may be running on now. You might be able to find a park or place where the slant is not as bad.

Another thing that you can do is

Reasons To Run Alone

First of all, running by yourself gives you time to sort through anything that you may be going through in your life. You can reason through any problems that you may be having – and usually come out with a good solution. Running by yourself gives you the quiet that you need to sort things through.

Sometimes, it’s just nice to have the “me” time. We’ll all so busy with workers, family and friends sometimes there’s just no time for yourself. Running gives you that time that you need to be by yourself. You don’t have to answer to anyone during that time but yourself.

I feel that running alone makes you a stronger runner mentally. It’s great to have a buddy when you start feeling bad during the middle of a long run. They can talk you through the bad time. However, during a race you need to be able to mentally get through any tough times. You get the confidence that you can get through anything. And, that’s a great feeling to have.

If you are running alone – you can listen to your body better. You can stay focused on how your

Cross Training Benefits

It helps balancing your muscles groups

It can strengthen your non-running muscles and rests the ones you use during your runs. You will be able to focus on specific muscles, such as inner thighs, that do not get trained as much during your runs.

It helps preventing injury

By balancing your muscles, you also reduce your chance of getting injured. Low impact cross exercises, such as swimming, can also lessen the pressures and the stress on your joints.

It will improve your cardiovascular fitness

Cross exercises are also great to improve the level of your cardiovascular fitness and this will benefit you during grueling distance running races.

You add more variations in your training and avoid getting bored with running

Running everyday will burn out everyone, even the most devoted running enthusiast. Cross exercises provide ways for runners to have that mental break from running. By taking some time off from running to exercise in other activities can help you get that excitement back when you return to running.

It allows you to train when you are injured

Runners suffering from injuries are often told by their doctors to