Five Tips to Get Your Perfect Running Shoes (part 1)

Since there is no single running shoe that can fit well everyone, these five tips will help you get a pair of shoes that will be perfect for you.

Choose a Running-Specific Shoe

Running-specific shoes may look like other sneakers. In fact, they are made with specialized technology and design features that assist you while you are running. In running, basically, your foot hits the ground in the same way with each step. Therefore, running shoes are designed to prevent the risk of injury from that repetitive motion by providing specific cushioning to aid in shock absorption, along with design features that help move you forward with much more ease.

Get the Right Fit

If there is only one factor that you should consider when selecting a running shoe, it must be how it fits. A running shoe that doesn’t fit well will make your running experience painful as well as may lead to potential injury.

Know What You Are Paying For

In terms of running shoes, a higher price tag usually correlates with more comfort and technology features. However, that doesn’t always mean you have to buy the most expensive shoes to enjoy a run. In a similar vein, choosing a very inexpensive pair of shoes commonly means that they may not hold up to the demands that running places on them.

Running Shoe Fit Tips

·        Feet tend to spread when you run. They also tend to swell a bit throughout the long day. Therefore, you should try on to pick shoes in the afternoon or evening to check a more accurate fit.

·        There should be one thumb width between the end of your feet and the end of the shoes in order to accommodate foot spread.

·        The shoes should comfortably wrap around your feet. It should not feel sloppy, and your feet should be centered on the platform of the shoes.

·        There are some shoes that may better accommodate a narrow or wide foot while some are even available in either narrow or wider size options. 

Five Tips for Running at Beach

Getting up early and running at the beach is a good idea to improve your health. However, you need the following tips to run easily and avoid injury.

1/Gradual Transition

Running on the beach brings you many benefits. The softer surface on the beach will generate less impact on joints and improve core stability. However, you should switch from running on roads or treadmills to running on the beach gradually. Running five kilometers along the beach on the first day can lead to injury, particularly in your ankles and calves since your feet are not used to running on the softer sand.

Initially, you should walk on the beach for a few days before transitioning from the shorter runs on the beach to longer runs.

2/ Wear Shoes

If you are not used to running barefoot, you should wear shoes when running on the beach. Any changes from your typical routine can cause an injury if you do not transition gradually.

Wearing shoes can protect you from sharp objects on the beach such as conches. Notably, you’d better choose one pair of shoes with a special design for beach running.

3/ Run on Packed Sand

You should run on the packed sand near the water, which is softer, flatter, and cooler than the dunes. However, you should be careful when running on the packed sand as the slope towards the water can create an imbalance in the body and cause an injury if you only run in one direction.

4/ Bring Water  

Regardless of how long and how far you want to run on the beach, you should bring water. Besides, you should drink about 17 ounces of cool water two hours before running to help hydrate early. Besides, you should regularly drink water as you sweat.

5/ Wear Sweat-Proof Sunscreen

You should wear sunscreen at least SPF 50 to prevent sunburn when running on the beach. Notably, you should use the product labeled water-resistant to survive the ocean and sweat.

Top tips to find great running routes everywhere you travel (part 2)

3. Go it alone

It is certain that running alone gives you the freedom when you want and decide your own pace. If you want to run when traveling, ask for your hotel for any areas that you should avoid or look for the nearest water such as a canal, river, or seafront and run along it one way and come back again. In addition to often being pleasant places to run, this has the additional bonus of reducing the risk of getting lost. Running laps around the nearest park is always a good traffic-free option, although it is less adventurous.

If you want a more ambitious route, checking it out on Google Streetview before leaving is a good idea, particularly to get a sense of what the key landmarks along the running rout look like so that you don’t miss them.

If you are worried about safety, heading out early is a good option. If you run at night, wear reflective clothing and bring a head torch. Always take along you some cash and a credit card to get public transport back to the start if you get lost. Another way is to use a GPS watch which has the ‘return to home’ feature and set it before you start. Then it will take you back to your lodgings.

But don’t be too worried, as getting lost in a safe place can also have some fun and lead you to discover unexpected places you never have seen.

4. Take a tour

If you find all this planning too much effort, many cities now provide organized running tours where you just need to pay a fee to run with a knowledgeable local runner. They may even take you out for dinner or a drink afterwards. It is a great way not only to discover a new city but also to make new friends.

9 Tips for Running Safely (P2)

In the previous article, we learned about some tips for running safely, including checking carefully before the excises, wearing bright-colored clothes to ensure you are visible, avoiding running alone at night, and carrying out the identification.

Here are some other tips to help you run safely.

5/ Limit distractions

It is hard for someone to run without music or postcards. However, you should not use your iPod or MP3 players when running outdoors. When you listen to your music or postcards, it means that your sense of hearing is cut off. You cannot hear sounds around you such as oncoming cars, unleashed dogs, and other potential threats. You should save your iPod for running on your treadmill and make sure you focus on your surroundings. If you let your mid ignore, you will enter an unsafe area. 

6/ Do not make assumptions about drivers

You should not assume that drivers can see you and let you do because of your right of the way. Remember that some drivers cannot pay attention when they are listening to music/ the radio or having a phone call.

Therefore, you should make eye contact with drivers when crossing the streets. It is better for you to stay off the roads as much as possible and prioritize running in parks or on the paths and sidewalks.

7/ Watch out for cyclists, other runners

If you run on a patch or in a park without cars, you should be aware of cyclists and other runners. You should let them know when you are trying to pass other cyclists and runners. You should make sure that your path is clear before stopping or turning around.

8/ Bring cash/ ATM card

You should bring a certain amount of cash or the ATM card in case of an emergency. For example, if you get lost, face an injury or the weather is bad, you may need money to take a cab or bus to return home. Besides, you can buy water, sports drink, or food when running.

9/ Trust on your instincts

If a person or a location makes you feel uncomfortable, you should rely on your gut and run in the other direction.

Top tips to find great running routes everywhere you travel (part 1)

Running is a great way to explore your neighborhood, whether you are at home or traveling. Especially when you are traveling, if you are jet lagged and get out early enough, running will help you get the additional joy of having the city almost to yourself. However, there is the big fear of getting lost. So read on this article to have some tips on finding great running routes everywhere you travel.

1. Use technology

A smartphone can be a runner’s key to the new city. You should try using apps like MapMyRun, which allows you to search for recommended routes all around the world. Or you may prefer a more curated service like the website greatruns.com providing descriptions of running routes in more than 400 cities.  Another option is RunGo app, including many runs that start from hotels. It also speaks out the directions when you run so that you don’t need to stop to look at your phone.

A more popular option is to use the Strava app’s heatmap, which highlights the most common routes used by thousands of runners in an area. You should avoid any route that looks tempting on the map and nobody on Strava runs there.

If you use your phone to navigate in a new area, remember to stop when you need to check the way. The reason is that running while looking at your phone may increase the risk of an accident. In this case, using a phone hand holder is a good idea to glance at it quickly without the risk of dropping it. You should use a small freezer bag, a case, or a clear airport security bag to put your phone in in case it’s raining.

2. Join the local running community

Most towns and cities have a running community to take newcomers and tourists. If you feel sociable, reach out and see when they are running by checking their web pages or Facebook pages. Local runners know the best routes, and most groups  have different paced runs to suit different people.

If you can’t find a group to run with, try emailing or visiting the local independent running store. There are keen runners who will help you out with routes or even hold their own group runs.

9 Tips for Running Safely (P1)

Many people do not want to run outside because they are scared of being injured. However, it is easy to prevent injuries if you use your common sense and take precautions. The followings are nine steps to help runners stay safe on the outdoor run.

1/ Use common sense

Before running, you should spend one or two minutes doing a safety check. You should ensure that your shoes are tied and you are familiar with your route. When you start running, you should continue the safety checks. You need to watch out for cracks or bumps in the sidewalk or branches and rocks on your running path. You should not try a new route if it is too dark. If you want to explore the new route, you should save those exploratory runs for daylight.

2/ Make sure you are visible

No matter the time of day you are running, you should make sure that everyone, especially drivers, can see you. A useful tip is that you should wear white or bright-colored clothes when running. You should also make sure to have reflective gear. Although running shoes or jackets have reflective pieces on them, you add more to ensure you are visible, especially when running in the early morning, night, or dusk.

3/ Do not run alone at night

 If you feel comfortable when running at night, it is not safe when running solo. You should try to find a running group so you can share the interest of running at night with them. You should remember that there is always more safety in numbers.

4/ Have Identification on you

 You should bring the driver’s license and the medical insurance card in the pocket or wear the ID tag with an emergency contact number on your shoe or bracelet. You can take your cell phone and have in case of emergency (ICE) numbers saved. You can also use an app to allow your loved ones to know where you are at all times.

Popular Types of Running

Running seems like a simple sport, there are many different types of running that you can explore and try immediately. The following are the most popular types of running for most runners.

Road Running

The most popular type is a road running. Runners usually run on paved roads, paths, and sidewalks. This is the most convenient and easiest type of running that is suitable for most beginners in their training. The only thing you should do is step out your door and get moving. However, you need a pair of convenient shoes to prevent you from being injured. 

Treadmill Running

If you do not like going out for running, the great alternative is treadmill running. This type of running is a smart choice if the weather is bad or you are scared about air pollution. Besides, treadmill running is often easier than outdoor running and can be gentler on your joints.

Most treadmills permit runners to change the pace, incline, and resistance. Therefore, they can vary their workout to prevent boredom. You can run a race on the treadmill throughout using an application like Zwift.

However, running indoors will not offer you chances to breathe the fresh air and see the beautiful scenery.

Trail Running

For runners who are interested in enjoying the scenery and peaceful surroundings, trail running is a great choice.  You can run on hiking trails of varying terrain, from mountains to deserts. You even sidestep roots, climb over logs, run through streams, or traverse up steep hills.

Racing

If you enjoy the thrill and competition, you should participate in races on roads, trails, and tracks. Racing events usually have various distance lasting 100 miles or more. Most of the participants enter the race not to win but to beat a personal goal and achieve it.

Track Running

Track running events include shorter distance races such as 100,200, or 400 meters. However, before track running, you should conduct more targeted speed work and less endurance running outdoors.

Top Four Benefits of Running at Night (part 1)

Running itself can easily bring a person to nirvana, but adding the physical activity to your nighttime routine can be even more rewarding. There’s something invigorating about nighttime running while most people are at home unwinding from a long day that can make you feel empowered and like you have discovered a secret that no one else has caught onto. Below are the top four benefits of running at night.

1. You will run more consistently.

When it comes to night running, the biggest difference from morning run is that you are already awake and those texts and emails really should be postponed until tomorrow. A night run should b considered as the opportunity to remove yourself from distractions and take time for yourself, and you will be able to consistently run interruption-free.

2. Running at night can help you sleep better.

There are not many things in life that can make you feel better than tucking yourself into bed after a good run. A recent study by the University of South Carolina showed that those who took part in moderate to high-intensity exercise for 1-2 hours could easily go into a deep, relaxing sleep just 30 minutes later.

3. Nighttime running is more effective and automatic.

Instead of relying on your vision like you do when you run in the morning or at noon, a night running forces you to rely more on your lower-level proprioceptive skills at night, which allows your body to go into an increasingly reactive, automatic state with sharper senses and reflexes.

4. Your body will be more prepared.

Properly fueling for morning runs can be an issue, particularly when you have to wake up super early and skip breakfast to rush out the door. Saving your runs for the night can give you more time to focus on proper nutrition, as well as gives your body more time to stretch warm up.

Moreover, one study shows that your muscular function and strength peaks in the evening hours with your oxygen uptake and anaerobic capacity, which makes the case for night running even stronger.

Top Reasons Why You Should Find A Running Partner (part 2)

Learning from Each Other

Running always provides you with new things to learn, new workouts to try, greater understandings to be gleaned. Running with a partner helps you have the opportunity to learn from their mistakes and critique each other’s forms and trade stories, exercise ideas, running routes, and dietary tricks.

Increased Motivation

Friendships are friendships, competition is competition. It is common that you want to be the better runner between the two, whether it is acknowledged or not. And your partner feels the same. Friendly competition can help you make incredible gains that you cannot do on your own. That your partner is more experienced means you have someone whose abilities you want to adopt and it will push you to be as good as they are. Just having someone running beside you, telling you motivational lines, and providing support is enough to help push yourself beyond the limitations you believe you have.

New Routes

Your bodies are great at adapting and your minds need stimulation. Over time, our bodies may get used to the same running routes no matter how you modify your run. Your motivation will decrease if you have known your routes like the back of your hand since nothing new to explore. You won’t have anything to discover because you know it already. It is time when boredom can appear. Boredom can decrease your motivation and give you a reason not to go out for that run.

Your running partner may introduce with you some new places to explore. That makes you feel a little new again. However, there may be also a change of terrain, which requires you to adapt your run style and potentially workout neglected muscle groups to make it through.

A Social Circle

If you’re an introvert and need some friendship, finding a running partner not only helps you maintain physical fitness, but it offers a built-in social outlet as well.

Running with Dog: Interesting or Worrying?

Having a partner will promote you to run more regularly. If you have yet to choose a passionate partner, you can run with a dog. The followings are some tips that you should know before running.

1/ Get Dog in Shape

You should not expect to run ten miles in time as soon as you get your dog. You should spend shorter miles on training your dog for all subtleties for the trail. Notably, you should not push outside its comfort zone and run too fast or long to get dogs to become an active participant in the run. After the initial training, the dog will learn how you run and develop its pacing.

2/ Sniff in Moderation 

Usually, dogs sniff along walks as a way to remember the way to come home. They often pee and sniff for the comfort of knowing the way back. Therefore, you should keep your pace and maintain a steady rhythm for them to see the way back. After that, you should ease your dog into sniffing less than the beginning of the run.

You should run on the wide paths and run in the middle to lessen dogs from sniffing. Your dog will gradually get used to smelling less when on runs.

3/ Practice Positivity

You should not control dogs via the negative encouragement to make them act out of fear. Instead, you can teach your dog through positive encouragement and patience. You can bring treats along to reward good behavior. If you find that your dog is leading too much, you need to stop moving. In this way, your dog will gradually learn to behave while remaining happy and comfortable.

4/ Check Your Dog

You should save your dog to save a costly visit to the vet during or after your run for burrs, foxtails, ticks, and glass. You should look inside their nose, backside, paws, and sides of your dogs for any objects. If you run on the rough race, please wear some boots on your dog’s paws.