The best way to run is with proper footwear. You need shoes that are comfortable and durable enough to protect your feet from the elements. Some runners prefer wearing barefoot or minimalist shoes because they feel less cumbersome than traditional running shoes. However, it may not be necessary if you train regularly and do not plan on doing any strenuous activities such as hiking, biking, etc… If you want to wear minimalistic shoe then make sure that it meets all safety requirements.
If you’re looking for a new pair of running shoes, then here are some tips to choose the right ones:
1. Look at the sole material – Most runners prefer lightweight soles because they feel lighter and more flexible.
However, if you plan on using them during long distance runs, then heavier soles will provide better support. Lightweight shoes are usually made out of leather or synthetic materials which may cause blisters when used in hot weather conditions.
2. Look at the heel height – Most runners prefer shoes with a high heel height.
These shoes allow for greater flexibility and mobility while running. However, these shoes tend to be uncomfortable after prolonged use due to their lack of cushioning.
3. Look at the width of the shoe – Most runners prefer wide-toed shoes because they provide maximum ankle support and stability.
However, narrow-toe shoes offer less support since they don’t fit as well around your toes.
4. Look at the cushioning material – Most running shoes have high-quality foam or sponge on the inside to absorb shock and prevent feet from blistering.
The best running shoes offer excellent flexibility and shock absorption for both short and long distance running.
5. Look at the lacing system – Most running shoes have either slip-laces or hooks to keep your shoes tied while running.
In addition, some running shoes have double or triple lacing for a tighter and more secure fit.
6. Look at the weight of the shoe – Running shoes tend to weigh less than other types of training shoes.
Most running shoes weigh around 300 grams or less. Heavier shoes tend to be more durable but most runners find them to be less comfortable.
7. Look at the price of the shoe – Running shoes tend to be more expensive than other types of training shoes.
If you’re on a tight budget, then you may want to buy cheaper running shoes. Just don’t expect them to last as long.
8. Look at the arch type of the shoe – Most running shoes are made either for flat feet, normal arches, or high arches.
Make sure to buy a shoe that matches the type of arch your foot has.
9. Look at the color of the shoe – Different colors tend to be used to differentiate between different types of running shoes.
For example, most racing shoes are either black or dark blue; most trail running shoes are either brown or green; most cross-training shoes are either red or blue; most marching shoes are either brown or black; and most weight-lifting shoes are either yellow or purple.
10. Look at the brand of the shoe – Different companies have different designs for their running shoes. Not only do these designs look different, but some may feel better or worse than another design with the same features. Narrow footed runners may prefer Brand A’s design, while wide-footed runners may prefer Brand B’s design. Some well-known shoe brands include:
Step 2 – Test the shoes using the feel test
Once you’ve selected your preferred design and color, take each shoe and do the “feel test.” This involves placing each shoe on the ground and walking around in them for a few minutes. Walk around the store a couple of times and make sure that:
1. The shoes fit your feel.
2. The heels and the front part of your feet don’t hurt when you walk.
3. You don’t have any trouble pushing off with your toes while walking or jumping.
4. You don’t have any problems with balance or instability while walking or jumping.
If you experience any pain while performing the “feel test” then try on another style of shoe, if possible. If you’re unable to try on another shoe then just suck up the pain, because some running injuries happen over time and it’s better to get them over with now.
Step 3 – Try them on a short run
Once you get home, take each pair out for a short run (1-2 miles) around the neighborhood or wherever you’re most comfortable running. During this time you want to check for the following:
1. Feeling of the shoe while running
2. Possible pain in your legs, knees, or feet
3. Loss of balance or instability
4. Any slippage in the shoe
If you experience any problems during this short run then it’s best to either put a Band-Aid on your foot, stop running entirely, or try on another shoe that better suits you. If all goes well then you should be ready to train for a marathon!
Training in Your New Shoe
Congratulations on finally acquiring a new pair of running shoes! Now the real work begins. You’ll need to take each pair out for at least 1 week and allow your body to adjust to their features before using them for a serious run. This is called “training” and it’s an important part of being a good runner that most people don’t do.
Some of these training sessions will involve going to the store and buying some new types of food to eat, while others may involve visiting your podiatrist to get new inserts for your foot. No matter what, make sure you follow all the necessary steps so that you can become a faster runner with less chance of getting hurt.
The following tips are important reminders of things that you should be doing on a regular basis anyway.
Warming up and stretching – Most people know to do this, but it can’t be stressed enough. Make sure you spend at least 5 minutes warming up before every run and doing a little light stretches afterward. Not only will this help prevent injuries, but it will also make your runs more enjoyable because you won’t get tired as quickly.
Proper running attire – Always make sure you wear the proper attire when running. This includes wearing fabrics that absorb moisture (cotton is bad), wearing minimal (but supportive) clothing, wearing clothes that cover your private areas, and making sure your clothes don’t have a lot of strings or loose pockets that could catch on something and cause you to trip.
Drinking water – A good way to tell when you should drink while running is the “Hand Test”. Before you start running, fill a cup with water and try to splash some on your face. If you can do this without bending down to reach the cup then you’ve consumed enough water.
Rest and recovery – Just because running is good for you, doesn’t mean that it’s good for your body all the time. There needs to be a balance. The best way to find this balance is by taking one full week off from running every month. This will allow your body to rest and repair itself so that you’ll be able to run longer in the long run.
Cross-training – Running isn’t the only exercise that’s good for you, so don’t get bored and stay interested by trying other forms of exercise such as swimming, biking, rowing, or even walking. The goal here is to keep your body guessing so that it never gets too comfortable.
This concludes this guide on how to begin running. Best of luck on your journies!
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The Nerd Fitness Beginner’s Guide
This article contains a general overview of the goals of the subreddit, as well as links to pages with more in-depth information on certain topics.
Types of Journeys
There are several types of journeys that you may be going through, or helping others with. Each will have their own challenges.
Weight Loss – Probably the most common reason for starting on a fitness journey. Weight loss can happen for a variety of reasons, but the most common is being over weight or obese. A good challenge for you or someone you know.
Injury Rehab – After getting injured, people often lose all the fitness they had gained before the injury, and sometimes even more. Helping them get back to their old fitness level (or beyond) will be a great success!
General Health – Some people just want to be healthier. Whether it’s to decrease the risk of heart disease or just feel good everyday, helping them will make you (or them) very happy!
Types of Runs
Just like there are different types of journeys, there are different types of runs that you can go on. Each run has its own benefits and should be chosen based on the person’s goals.
Endurance Runs – The name describes itself. Running for a long period of time (20+ minutes) at a moderate pace (talking is still possible). This run will help you build up your endurance and will prepare you for longer runs in the future!
Strides – Strides are shorter and faster than endurance runs. They help you improve your speed and leg strength, as well as get you used to running fast.
Rest – Just like the name implies, you are taking a rest day. No running at all! Rest days are necessary to let your body recover from your hard work. If you don’t rest, then you won’t see as much progress as you could be seeing.
Cross Training – Anything that isn’t running is considered cross training. Biking, swimming, rowing, etc. This will give your legs a break and still improve your fitness. You can also use it to blaze a new trail if you’re bored of running and aren’t quite ready to rest.
This concludes this overview on how to get started with the Beginner’s Running Program. We’ve covered a lot more in the entire article, so make sure to read it thoroughly!
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Many of us have been there: you put on a few pounds over the winter, and now everything is too tight. Your pants are strangling your ankles, your shirt is billowing in the wind, and you feel like you’re choking whenever you try to take a drink.
The only logical solution?
To go on a diet, of course!
I’m going to go out on a limb and guess that it’s not to lose weight but to actually get “toned” (a word I’ve come to understand as “I want to see my abs”) and look good in a bathing suit. I’ve never been one for vanity, which is why I started running in the first place, so the concept of running solely for looks is foreign to me. But, since you’re here and you’re bound to ask sometime in the next three months, I might as well tell you now:
While running will not make you bulky, it can give you a more defined look if you are a woman. The best way to accomplish this is to follow a strength training routine (which usually involves lifting weights). Depending on your goals, running might actually hinder this process, as strength training is somewhat antagonist to running (especially as regards muscle growth). It will ultimately be your decision on whether or not you want to run while following a strength routine.
For those of you who just want to get in better shape and drop a few pounds, running is an excellent way to melt the fat off. It probably won’t make you “toned,” but it will give you a healthier, more attractive figure. You can run and lose weight, but if you want to get “toned,” you might have to spend some time in the gym as well.
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Running in Pregnancy
This is one of those topics that draws a wide range of answers, and there are a lot of myths and old wives tales about it. The best thing to do is take a step back and look at the whole picture and make the decision that you and your doctor feel is best.
First though, there are a few things that you should avoid doing:
-Don’t run with the sole intent of losing weight. You should only run if your doctor feels that it is safe for you and you feel comfortable while doing it.
-Don’t overdo it. You may feel fine running 5 miles one day, but you might not feel up to it the next day. Listen to your body.
-Don’t start out too fast. Make sure to build up your mileage and speed slowly as your pregnancy progresses.
-If you had a previous injury or your gait is off for any reason, see a professional before starting.
Now, onto running while pregnant…
Sources & references used in this article:
A beginner’s guide to the study of plant structure by EC Yeung – Tested studies for laboratory teaching, 1998 – researchgate.net
Lego mindstorms Ev3 Discovery Book: A beginner’s guide to building and programming robots by L Valk – 2014 – books.google.com
Learning Web Design: A Beginner’s Guide to (X) HTML, StyleSheets, and Web Graphics by B Rodgers, S Douglas – 2003 – Penguin
OpenSceneGraph 3.0: Beginner’s guide by JN Robbins – 2007 – books.google.com
Surfer’s Start-Up: A Beginner’s Guide to Surfing by R Wang, X Qian – 2010 – books.google.com
Snowboarder’s Start-up: A Beginner’s Guide to Snowboarding by D Werner – 1999 – books.google.com