Running Gear – Running Tips – Why You Need to Know Your Foot Strike When Selecting a Running Shoe

In running the single point of contact with the ground beneath you (unless you decide to crawl part of the way) is your shoes. It is amazing how incredibly our feet are designed to enable us to run – and not only run, but run long distances. However, as most of running nowadays is on hard road surfaces we need to protect our feet and joints from the impact of running. As such it is vital that we invest in a decent and appropriate pair of running shoes. So here is some important advice and tips to follow.

By Nicola Blewett and Craig Blewett

In running the single point of contact with the ground beneath you (unless you decide to crawl part of the way) is your shoes.

It is amazing how incredibly our feet are designed to enable us to run – and not only run, but run long distances. However, as most of running nowadays is on hard road surfaces we need to protect our feet and joints from the impact of running. As such it is vital that we invest in a decent and appropriate pair of running shoes. So here is some important advice and tips to follow.

Know your feet!

Yeah, this might seem crazy but you need to get to know your feet. You may think that they have been attached to you for years and you know them, but let’s reintroduce you to them. When your foot hits the ground, while you are running, it rolls from heel to toe, in order to absorb the impact. So your heal strikes first, then the outside edge hits the floor, then your foot begins to roll in toward it’s inside edge and your big toe. Imagine that – all that happens without you even being aware of it. And this is great as it helps cushion you from the impact, while also absorbing the energy, to prepare for you to launch forward again. This is an amazing design, as the force your feet are absorbing when you run can be as high as 8 times your body-weight! Think of all the fancy systems a car needs to absorb the bumps and jolts of the road – yet your foot manages all this and efficiently transfers the energy back to you through your foot, ankle, knee and hips.

However, because of various factors such as genetics, posture, weight, habits we don’t all have exactly the same foot strike. As a result there are 3 categories of foot strike – the technical term is pronation.

Neutral Pronation – Here the roll of the foot is from the outside of the heel through to the ball of your foot evenly across the front. Less than 30% of runners are in this category.

Over Pronation – Is when there is too much roll from the outside edge of your foot to the inside edge of your foot. In other words your foot has rolled over too much by the time you are ready to take off for the next step.

Under Pronation (Supination) – There is not enough roll of your foot so the outside of your foot takes most of the shock instead of finishing in the neutral position.

Wow, this sounds all so scary. Well, it’s not really, but it is important to understand what type of foot strike you have to minimize injuries. You may be wondering how you got through your life so far without knowing this. Yeah, good question. But, the fact is as soon as you are considering running more than 30 minutes a week, that is a continual pounding on your body and it then that you will realize the importance of correct shoes.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are the creators of the “Running Easy” approach and website. Get their FREE SPECIAL RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://www.Runningeasy.com
I Can Run A Marathon is a free semimonthly ezine and social network running site for runners using the “running easy” approach.
You’ll get insider secrets and free running tips for completing your 1st 5 mile, half and full marathon with a smile, guaranteed!
Subscribe at http://www.icanrunamarathon.com You are welcome to ‘reprint’, this article online, provided it remains complete (including the contact information at the end) Thanks!

Article Source: http://EzineArticles.com/?expert=Nicola_Blewett

http://EzineArticles.com/?Running-Gear—Running-Tips—Why-You-Need-to-Know-Your-Foot-Strike-When-Selecting-a-Running-Shoe&id=2585935

.

How to Eat & Drink During a Marathon


Marathon Training & Running Tips : How to Eat & Drink During a Marathon

Here’s a short video on how to and what to eat and drink during a marathon.


Marathon Training & Running Tips : How to Eat & Drink During a Marathon

Here’s a short video on how to and what to eat and drink during a marathon..

Marathon Training – Running Tips and Top Ten Secrets to Start Running and Train For a Marathon!

This article shares the insider secrets and tips how as a first timer, training for my 1st marathon helped me Feel Good, Lose Weight and achieve optimum health and fitness. Running using the running easy approach has given me a zest for life and an enthusiasm to embrace a healthy lifestyle. I started as an absolute beginner with no previous running experience and went from completing my very first marathon to completing multiple marathons and ultra marathons using the running easy approach. The endorphin lift running gives you is simply poetry in motion. No need to head for any “feel good” pills.

By Nicola Blewett

I’d love to share my secret with you! My husband convinced me to run a marathon and I’ve never looked back. Running has given me a zest for life and an enthusiasm to embrace a healthy lifestyle. The endorphin lift running gives you is simply poetry in motion. No need to head for any “feel good” pills.
I have just last month successfully completed my third Comrades marathon a 56 mile(89km) marathon. Yes its more than double the distance of a standard marathon and known as “the ultimate human race” but I entered the stadium smiling, feeling on top of the world!
Coming from someone who was never an athlete at school and only picked up jogging as a hobby and never considered myself jogging anything further than 3 miles tops, this is quite an achievement well within everyones reach. Most humans go through life not realizing how powerful their minds and bodies are once you decide to actually use them for what they are designed to do!

Here are the top 10 tips why Running is good for you, allows you to enjoy multiple benfits and why as a first timer its worth running and following a Marathon schedule so you can successfully complete and train for a half or full marathon

1.Running controls your metabolism, so even when you do enjoy snacking on the odd takeaway or sweet delicacies, it simply becomes fuel for your body to burn when you head out for a run.
2. Running hugely increases your Brain Power and boosts your energy levels allowing you to live life to the full!
3. Running allows you to enjoy the exhilaration of fresh air, beauty of nature, new smells, new scenery and new seasons.
4. Enjoy awesome sunrises and sunsets as you head out for an early morning or late evening run.
5. Feel all your worries for the day simply melt away as you head out for a run.
6. Running boosts your immune system and a fitter, healthier body helps keep all the nasty infectious germs we are in contact with daily at bay
7. Running helps you say no to that extra slice of chocolate cake or serving of pudding as you start feeling good about the new, fitter and slimmer you
8. Watch inches fall off and your body start toning into shape as you train for your first marathon or half marathon.
9.Enjoy the comments from your friends when they tell you, you do look years younger!
10.The exhilaration of completing your very 1st marathon makes the achievement of all goals seem within reach, as you realize what amazing things are possible when you put your mind to it!

Why train for a marathon or half marathon, why not simply start exercising?
Human beings sadly don’t keep goals without a program or schedule. When you set a goal to run a marathon or half marathon at a specified date. Have a successful marathon training schedule to follow, even better convince a friend to join you. Share the news with everyone. There is simply no looking back! The secret is training for your 1st marathon with the “running easy”, “without a watch” running philosophy. It’s what’s helped us complete many marathons and ultra marathons with a smile.

Why I support running a marathon and not simply going to gym.
There’s nothing quite like fresh air to boost your zest for life. It’s cheaper and more sustainable than gym contracts and you can take your training schedule with you anywhere you go in the world. Simply put on your shoes wherever you are; mountains, city or sea and head out. My husband and I have enjoyed runs in the most amazing and remote places in the world. There’s nothing quite like getting the feel of a new holiday destination than exploring it on foot.

Do it for your kids!
We need to also do it for our kids. Our kids are losing it in today’s society and by setting an example of great achievements with joy and hard work, they will want to follow your example too.

Source:Nicky Blewett

I Can Run A Marathon is a free semimonthly ezine and social network running site for aspiring “beginner” 5 mile, half marathon and full marathon runners using the “running easy” approach. You’ll get insider secrets and free running tips and advice to help you Feel Good, Lose Weight and achieve optimum health and fitness. We’ll teach you the techniques for completing your 1st 5 mile, half and full marathon with a smile, guaranteed! Subscribe at http://www.icanrunamarathon.com

Article Source: http://EzineArticles.com/?expert=Nicola_Blewett

http://EzineArticles.com/?Marathon-Training—Running-Tips-and-Top-Ten-Secrets-to-Start-Running-and-Train-For-a-Marathon!&id=2463621

.

3 Breathing Techniques For More Effective Running

By Terje Brooks

One of the most essential facets of running is the right way of breathing. Running isn’t just about the thighs, legs and feet. It’s also about the lungs and the way to bring greater quantities of oxygen into the system effectively.

Your Breathing Rhythms

At times, especially in long races a runner could lose focus and is thrown out of his breathing rhythm. It may be due to the simple forgetting to focus on the inhaling and exhaling or its pattern.

One way to avoid this is to time your breathing in rhythm along with your steps. This is much like the style of the swimmers who take in air at every third stroke.

Runners that get to this state are able to keep running just like a clock, with constant tempo and a lot of efficiency. This focus on breathing can also take his / her mind off from pain or tenderness that may have developed during this period and may trigger them to quit the actual race.

Deep breath

Another method you can use while running is deep breathing. It has many advantages when correctly done.

It will help the runner to keep calm, which consequently, helps to reduce exhaustion. To be able to relax reduces the likelihood of performance decline.

Runners who cannot relax end up generating inadvertent alterations in form until they experience the resulting pain. For example clinching of fists too firmly as well as running with the shoulders too high to be efficient. This kind of bad form usually results in muscle tiredness and tenderness.

Deep breathing helps promote relaxation when running. This is accomplished by taking a larger-than-normal inhale and exhaling all the way out.

During the exhale part, you need to focus on releasing all the tension in your arms by shaking them, opening up both hands and moving your head in circles.

Breath Like Swimmers

One exercising method is to breathe a bit slower than your body needs when you are not performing. This starves your system for oxygen and causes the heart to beat quicker.

After a period, your body learns to compensate for the lack of oxygen so that when this method is not in use, your system has already been more efficient in processing the breathed air. This is proven in swimming.

Swimmers do alternate breathing that is breathing every third stroke. This permits them to breathe on different sides without taking a breath with each heart stroke.

From the beginning, their body needs more oxygen, but will become familiar with adjusting to the reduction in oxygen. Over time, your body will become more efficient in processing the limited air. Runners who also swim usually have outstanding breathing efficiency.

Terje Brooks has been writing articles online as well as off-line for many years now. Terje is not only a specialist in health and fitness, you can also take a look at his website about Women’s Golf Shoes, which contains reviews of golf shoes for women and other female golf outfits.

Article Source: http://EzineArticles.com/?expert=Terje_Brooks

http://EzineArticles.com/?3-Breathing-Techniques-For-More-Effective-Running&id=4009382

.