Tips for Proper Running Form

November 2, 2014 // 0 Comments

By Christine Luff Running & Jogging Expert Updated October 25, 2014. Written or reviewed by a board-certified physician. See’s Medical Review Board. Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced injury risk. Follow these tips to work on perfecting your running form. Jordan Siemens/Iconica/Getty Images • Look Ahead Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don’t stare at your feet. Not only is this proper running form, but it’s also a safer way to run because you can see what’s coming and avoid falling. More: Tips for Running Safely • Land Midfoot Don’t be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you’re braking, which wastes energy and may cause injury. Try to land on the middle of [...]

How to Prevent Common Running Injuries

July 24, 2014 // 1 Comment

Proper form, strength training, and the right shoes can prevent injury. By Michelle Hamilton Published May 17, 2013 It’s an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack on knee. What are the chances? The answer isn’t exactly clear: A review of studies suggests that as few as 19 percent or as many as 79 percent of runners are sidelined each year. Many multiple times. Some—ouch—never run again. The good news: Researchers are on the hunt for an injury solution, perhaps more fervently than ever, in part thanks to the release of Born to Run in 2009. The best-selling book, which claims that the modern running shoe is the culprit behind the sport’s high injury rate, got runners talking about shoes and form, and it spotlighted the debate about the cause of injuries. Is it the way we run? The [...]

Strength Exercises to Help You Run Faster

July 19, 2014 // 0 Comments

Strength Exercises to Help You Run Faster | Runner’s World Here are four ways to build power. By Debra Witt Published September 7, 2012 Runner’s World   [...]

Running Shoe vs. Walking Shoe

July 19, 2014 // 0 Comments

  By Wendy Bumgardner Updated June 01, 2014 The Differences Between a Running Shoe and a Walking Shoe Nike Air Zoom Moire Running Shoe Wendy Bumgardner © 2006 A running shoe has different characteristics from a walking shoe. Runners should not run in walking shoes, while fitness walkers can usually find a running shoe that meets their needs better than most shoes marketed as walking shoes. Let’s take a tour of what a fitness walker should look for in a running shoe for walking, or a so-called walking shoe for fitness walking. Cushioning for Running Shoes vs. Walking Shoes Wendy Bumgardner © Runners impact the ground with three times their body weight with each step, while walkers impact with only 1.5 times their body weight. Runners need more cushioning in the heel and forefoot than walkers, which is why you see all of the hype about air cushioning systems. Walkers need less cushioning, especially in the forefoot. Extra cushioning adds extra weight, so it is a trade-off [...]

Beginning Running, 10 Essential Strength Exercises for Runners

July 13, 2014 // 2 Comments

Do these 10 exercises consistently, and you’ll run faster and stronger. Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in injury prevention but will make you a stronger, faster, and more efficient runner. But runners need a different strength-training program than your standard gym rat. Instead of pushing weight away from the body with bicep curls, leg extensions, and bench presses, runners should focus on targeting the key muscles that will keep them balanced. We asked our experts to come up with 10 essential strength exercises for runners. Worried about fitting this routine into your training schedule? Don’t worry, these 10 exercises take 30 minutes to complete and can be done twice a week. Try adding them to your easy or cross-training days. PLANKS Prop yourself up on your elbows with [...]

Beginning Runner, How to Buy the Right Running Shoes

July 13, 2014 // 0 Comments

Five shoe-buying strategies that won’t leave you tied up in knots. Published October 31, 2006 Updated March 18, 2014 WHEN THE SHOE FITS Finding the best-fitting shoe among the many choices at your local running store isn’t always easy. To ensure you walk out with happy feet, you need to make sure the shoe fits properly from heel to toe. We asked two prominent specialty-running-store owners—each of whom has fitted thousands of runners—to share some of their secrets. Knowing what to look for will give you a better idea how your next pair should feel on your feet. —Matt Allyn String it Out Your heel should fit snug, but not tight, says Carl Brandt. “Laced up (but not tied), you should be able to slide your feet out.” Lacing your shoes up through the final eyelet minimizes slippage. There will be some heel movement, but it shouldn’t be uncomfortable. Any irritation you feel in the store, adds Brandt, will be amplified once you hit the road. The Third [...]

Beginning Running, 10 week Plan

July 13, 2014 // 0 Comments

10 WEEK RUNNING PROGRAM Want to take up running? Follow this simple but sure fire 10-week training program. Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you’re ready to begin with week 1. Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.  DO’S & DON’T DON’T begin a running program without a full medical exam. DO tell someone where you’ll be running and when you expect to return. Carry some identification and a quarter for a phone call. DO watch out for cars, and don’t expect drivers to watch out for you. Always run facing traffic so you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding. DO consider trying some light stretching exercises prior [...]

Beginning Runner, Proper Running Form

July 11, 2014 // 0 Comments

Proper Running Form Running mechanics are determined by strength and flexibility. By Jennifer Van Allen (Google+) Between the popularity of movements like minimalism and Chi Running, more people than ever are trying to fix their running form in the hope of eliminating injuries and getting faster. Each school of running form has its converts who swear it’s the miracle cure. Experts say there’s not enough research to definitively say that any of these methods prevent—or cause—injuries. One thing is for sure: Try to make a radical change to your form suddenly, without giving your body a chance to adjust, and you’ll end up injured. So how do you determine whether your form needs fixing? As long as you’re running comfortably and injury-free, there’s no reason to believe it does. Your running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Here are a few basics to help you maintain proper running form on any terrain from [...]

Beginning Running, How to Start Running

July 11, 2014 // 0 Comments

Overview: How to Start Running If you’re already exercising, here’s how to add running to your routine. By Jennifer Van Allen (Google+) Are you already in the habit of regular exercise? Want to add running to your routine? You’re ready to run if you’ve spent at least two weeks walking or doing some other form of exercise (like using a stationary bike or an elliptical trainer) on a regular basis – roughly 30 minutes per day, four or five days per week.   Start with run/walks. While it’s tempting to just go out and run as fast as you can for as long as you can, you’ll ultimately run longer, feel stronger, and stay injury free if you start by adding short bouts of running to your regular walks and gradually increasing the amount of time that you spend running. Our Start Running plan, which you can download here, will help you safely add running to your routine and build up to a one-hour workout with a run/walk ratio of 2:1. You’ll start by adding one minute [...]