Tips In Finding Your Own Running Group

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Tips In Finding Your Own Running Group

Many runners, especially those who are just beginning and are on their first few days of running alone in the oval or the jogging path look for some potential running mates. I have been through that. However, it is so difficult to find the ones that match your running style and so the best next thing to do, really is to find your kind of running club.

That way, when you join, you will have an idea if it is the running club that is meant for you! Here are some tips to help you find that running club or group running you might be interested to join in, and what you need to do to join.

Resourceful Motivation

While some people or runners prefer to run by themselves, perhaps to give them some time to ponder alone and perhaps sort things on their own. However, some people are not aware of the fun that joining a running club can bring to your running activities and adventures.

Be motivated with whatever resources you may have. You do not need to buy new pairs of shoes, or the most expensive top-tanks for running just so you will be motivated. It is actually the comfort that should be your main consideration for saying if you are enjoying and improving in your running.

Motivation Boost

What is enjoyable and exciting in having your own running club is that you have a sense of belongingness as a runner. By joining a group likewise running, it is like you have gotten yourself your own personal Rah-Rah squad, because as you may well know, members joining running clubs and groups usually cheer for each other during various events such as races and naturally, cheer for each other in support for the long and tiring runs ahead.

Clean And Fun Competition

I know you will agree when I tell you that a little competition here and there is healthy for any activity or event. And so, when you are running with your colleagues, and there are your friends and club members goading you and cheering you to go on and go to the next level of the race.

Opportunity For Social Networking

Did you know much also of highly significant business conversations have occurred in places where runners are on the road. Running with other people outside your workplace is a sure great opportunity for networking and building your own set of professional relationships the friendliest way.

Expanding Your Social Circle

If you join a running club or running group, you are surely to increase your number of friends and if you are still single, might be the venue where you might meet your future spouse as many of my runner friends have. By joining a running group or running club, it is like you finally found the group where you share similar if not totally the same interests with the other club members.

So, if you still have not found the right running group for you, try signing up for a local running group or team to compete with other competing teams and therefore, finally find the running group you have been dreaming of joining ever since.

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Tips For Running While It’s Raining

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Tips For Running While It’s Raining

Have you ever tried running while it is raining? Wouldn’t it be an awesome experience to be jogging while raining! Yes, running in rain can be so much fun! However, you will be surprised to find out that there are so many ways to gear up for wet weather runs. So, here are a few tips for running in your best ready-to-get-wet running apparel.

Dress Up in Layers Of Clothing

Should it be cold and raining, you might need to dress up in a couple of layer clothes and the most important is the first layer or that layer which is next to your skin. When running, make sure that you are going to wear a polypropylene or CoolMax. Why? This is because such type of garment has the ability to wick away perspiration and therefore, eliminate that feeling of stickiness and wetness. Otherwise, if you decide to use a running gear that does not wick away wetness, you should expect to shiver and feel cold while you run.

This is the reason why you should make it a point to wear a wind-breaker and water-resistant jacket in one as part of your running apparel especially so when it is raining. However, you have to avoid wearing a water-resistant rain slicker as it tends to trap moisture and heat which might eventually lead you to some serious health problems if you continue running on these apparels.

Put On A Hat While You Run

Running while it is raining can be fun yet also be a little bit dangerous. That is why you should make sure you have a hat with you while you run. That way, it will keep the rain from your face and eliminate your chances of tripping or stumbling while on the tracks.

Do Not Overdo Your Running Attire

One of the most common mistakes of a runner is wearing more layers than he should. Did you know they will not really keep you dry after all? Yes, only if you wear an umbrella over your head while you run will you never get soaked up with rainwater. And the thicker layers you have, the more you will get wet. And running will become very difficult for all those wet and very heavy clothes on you. The secret is always dress for the temperature of the day. Check the weather before deciding on what to wear for running.

Be Noticeable To Stay Safe

It would be very helpful for a runner to choose an outer layer of running clothes that will show reflective strips or that are brightly colored. That way, though the rain might be going down your face and sometimes give you poor visibility, you will be sure to avoid getting into accidents.

Don’t Mind The Rain, Simply Run And Run!

Yes, runners say the most interesting part of running is when the rain is just about to start. Why? Because the moment you start running, tendency is your body warms up and eventually will enjoy the run despite the rains. One thing good about it is that it gives you the kind of preparation you need for your competitions.

Keep Your Shoes In Shape

After finishing from a wet run, immediately remove your shoes for running and fill them up with crumpled newspaper rolled into balls. Doing this will guarantee keeping your shoes in tip-top shape, not to mention drawing the moisture or wetness away from those wet and sloppy running shoes.

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Save Money with Your Running Shoes

By Fitness Buff on

Save Money with Your Running Shoes

The rule of thumb in replacing your running shoes is to find a new one when you have run at least 400-500 miles on your old ones. However, if you are a frequent runner, buying a new pair of running shoes every two or three months can be very costly. You can save on extra bucks if you would take care of your running shoes. The more you care about your running shoes, the longer they will last. Here are some ways to make your shoes last longer:

Use your running shoes only for running.

Even though running shoes are very comfortable, don’t use them for everyday activities aside from running, jogging or working out. Although you’re just doing simple tasks, you’re still compressing your running shoes and the cushioning will be gradually torn. Wear flip flops when you stay in your home, and if you are going out for a short walk or a stroll in a park, wear a good walking shoes instead. Running shoes are called so, because they are intended for running.

Wear and take them off properly.

When you are in a hurry, you tend to wear or take off your shoes without untying the shoe laces. Make sure you untie the laces before you take them off or wear them. The more your shoes are stressed with the tension brought by limited space, the faster they will wear off.

Do not use direct heat to dry off your shoes.

If you wash your shoes or it gets wet, never dry them out on direct heat such as a radiator. Intense heat will dry out the shoe materials such as leather. In drying your shoes properly, untie the laces, take off the insoles, and air dry them, away from direct heat such as sunlight. To dry your running shoes faster, you can also use crumpled paper inside the shoes to absorb water.

Alternate running shoes.

If you are a frequent runner, it is very good to alternate two pair of running shoes. Your running shoes will last longer when you provide them with enough time to breathe-out or decompress between your running routines.

Store your shoes properly.

Store your running shoes in a cool, dry place away from moist and direct heat. Never leave them in cramped places such as an overcrowded duffel bag or a compressed car trunk.

Never wash your shoes using the washing machine.

If your running shoes need washing, use your hands to scrub off the dirt. Do not use strong detergents or hot water. Air dry is better that direct heat.

You will eventually save more bucks on running shoes by getting the appropriate fit from the best running shoes store you can find in your area, where professional runners usually purchase their running shoes. While a pair of good running shoes would cost at least $ 50- $ 120, they will save money by slashing the occurrence of injuries. If you buy a pair of running shoes which cost about $ 25 – $ 40, that are usually badly designed, the occurrence of leg injuries increases. Most specialized running shoes store have after sales policies so you are guaranteed with your demands whenever you running shoes got some problems. Online stores are also efficient, but you need to be very specific on your orders, since it will cost you extra time when the delivered shoes are not suitable to your running needs.

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Tips For Choosing The Right Clothes When Running

By Fitness Buff on

Tips For Choosing The Right Clothes When Running

Wouldn’t you feel better as a runner if you would be running all geared up with the most comfortable clothes you can ever wear? Yes, it is a fact that all types of runners, whether a newbie in running or a veteran runner is greatly affected by the types of clothes they wear when running. As much as possible, runners would like to wear the most comfortable clothes that would not only make them the greatest runners but would also give them a feeling of comfort and satisfaction as well.

Apparel Companies Regularly Modernizing Running Clothes

And it is exactly for this reason that apparel companies regularly modernize and bring their release of new items up to date. That way, they are able to eliminate feelings of monotony and dullness among runners. Because as we know, there is that tendency for runners to get demotivated and become weary of running if they will have to use the same sets of running apparel every time they run.

But come to think of it, while most runners have their own preferences for buying so many running clothes to wear, some are still doubtful if a runner really needs a wide wardrobe of running clothes in order to have a great marathon run. Nevertheless, here are a few helpful tips on how you should choose the right clothes before you go running.

Basic Running Apparel

First and foremost, be aware that most “running apparel” producers, retailers and resellers will give you the impression that you will need different kinds of outfit for every sudden change in the temperature to be able to jog. If you hear that, do not ever believe it! Running is a very simple and low-cost form of exercise. You really do not need so much apparel or expensive gear to run fast or comfortably, right? What you need is a simple set of running shirts and shorts plus focus, determination, and stamina. So, focus on building your endurance, speed and distance and not merely on buying loads of new running clothes.

Running Apparel To Match Your Comfort

Keep your running clothes in good condition because if handled properly, they can actually stay looking new for several years. So, there is really no hurry to buy new running gear to be able to run. However, if you should really need or want to buy new sets of running apparel then do so for as long as you choose the one that will truly make you feel comfortable and relaxed. Here are some of the basic apparel needs a runner would commonly want to gear up while running.

Basic Running Apparel Needs

These include a number of running shorts matched with a short-sleeve and long-sleeve Tee Shirts, one singlet or tank top especially designed for running, a pair of tights or leggings, a lightweight jacket, or any jacket that is breathable or windproof. Also, it would be good to buy a pair of running gloves, a hat for women and some running socks as your first few investments for running. And if you are one of those very fond of nighttime running, you should also invest on some really good reflective running gear; otherwise, running in the dark might cost you your life, if not your legs.

Layering, The Key To Winter Running

Another successful tip in choosing your running clothes, especially when running during winter is through “layering” or the putting on of clothes of about two to three lightweight layers. And since if you put so many, you might perspire too much and might just find yourself overheated while on a run. If ever, this should happen, just immediately remove one layer and choose another garment that you could put on again should you feel cold.

Proper Layering Of Clothes

A runner should use and choose three layers of clothes for his upper torso depending on the severity of the cold weather outside. While the “baselayer”, the one that is just next to your skin should absorb all the moisture and send it across to the next layers. That is why never use cotton for running as it will absorb all the perspiration in your body, you will stay drenched and get cold to the bone.

Instead, consider using the Coolmax polyester as it’s known to wick away perspiration. This mesh top will absorb all your perspiration from the body to outside the garment. Another kind of garment that could be used for running is the Supplex Nylon which instead of clinging to your body, will hang and never stick to the perspiring and sticky skin. Take your time when choosing your clothes for running, remember, comfort is the best ingredient for great running!

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Running Shoes for a Marathon

By Fitness Buff on

Running Shoes for a Marathon

If you are training for a marathon, then it’s a high possibility that you know that you should not run in old, torn running shoes. During your marathon training, you should get new shoes when you have exhausted the limit of the typical running shoes, which is about 400 to 500 miles.

During the day of the marathon, it is obviously not a great idea to run with torn running shoes, but freshly purchased running shoes are not also better. You should use running shoes that are just slightly used, for about 50-60 miles, so that they still have the appropriate padding and fit. Thus, you can purchase a new pair of running shoes about two to three weeks before the marathon and run several miles for you to be acquainted with them. If the training is fine, you can get another pair, exact design and size of your current running shoes. There’s not enough reason to try other running shoes when the marathon day is just days away. Like in automobiles, you should have a breaking in period.

Using your running shoes before the actual marathon will just compress your shoes. Instead, wear a different pair of shoes or flip flops when you are walking around before the marathon day.

Maybe you are bombarded with different advertisements claiming that each kind of shoe is the best for marathons, such as Nike, Adidas, Rebbok and etc. However, there is no best brand for everyone, since people have different type of feet. Generally, there are three factors to consider when you are purchasing a running shoe for marathon. The first factor includes what foot type you have (high arch, flat, neutral/normal). The second one is the athlete’s strike (heel striker, mid-foot striker, forefoot striker). Lastly, the stride rhythm (pronator, supinator or normal). However, we will discuss the common consideration in selecting running shoes for a marathon.

1. Buy running shoes from shoe stores specializing in running shoes or from a professional well-trained on determining the right kind of running shoes based on your foot type and stride pattern.

2. Try out shoes later in the day when your feet have swollen to its maximum capacity.

3. In determining the appropriate size of your shoe you need, make sure that there is about at least .5 inch of room between the front of the shoe and your longest toe.

4. On the day of your purchase, carry your socks you will use for the marathon. It is recommended to wear synthetic socks since cotton socks traps dampness.

5. Consider the need to buy running shoes depending on the miles you have done your run using your old pair. Never base your decision to buy a new pair by spotting how much stumps are left on the exterior sole. The middle sole of most running shoes deteriorates at 400-500 miles, or lesser on certain factors and deals minimal or zero protection after the maximum mileage. It is essential to remember that running shoes offer the premium line of protection against future injuries during the marathon.

6. Buy new running shoes that you will use on the day of the marathon at least two to three weeks before the actual marathon. These running shoes should be the exact design that you find you are comfortable with during your marathon training. The key idea here is to have enough time to compress the new running shoes, by running 50-60 miles involving one marathon-like run before the marathon day.

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Saying Bye To Beginner Running, Hello To Full-Fledged Running

By Fitness Buff on

Saying Bye To Beginner Running, Hello To Full-Fledged Running

How can a runner say he is no longer a beginner in running? And when can he declare he is now ready to say hello to full-fledged running? Well, the answers are these. If you have been a runner running for the first time, then that makes you a beginner in running. However, should you have finished running for a few weeks already, then that already makes you a full-fledged runner. Now, the question is how are you going to maneuver your new career in running?

Improvements From Being A Beginner Runner Onwards

Okay, let’s say you have been into running for some weeks now or perhaps, for a number of months already, for sure you have noticed some big changes in you. Runners usually notice their leg and heart muscles getting much stronger, their body getting more oxygen and all the body’s waste products eliminated while you run.

On The Tenth Week Of Running

At about the tenth week of training is when the runners can be considered as becoming more and more physically fit. From this week going on for another two or three months of further training, the runner will already be considered a full-fledged runner as he himself will observe. He will see an improvement on his stamina and endurance as well as his speed in running versus the time he finishes. And for every week that you will be running, you will see more and more improvements in all aspects of running. However, you should always be cautious about how you are going too fast. Always take the necessary precautions since you would not want to get into any injuries.

The Time Of Most Injuries

On these two months of running training is when you should be extremely careful because they say a runner’s muscles adapt much faster than his bones as well as his joints and so, it becomes s a period of so many injuries happening to beginner runners.

If accident occurs and there is an injury, try leveling off your distance for the meantime; making sure you limit your runs to just about three miles. That way, your injury is not only able to heal wounds but it also gives your connective tissues as well as your bones the opportunity to still catch up. And only after you have felt and noticed that you are back on your running feet again should you increase your distance once more.

Slowly Building Up Your Mileage

Take your running one step at a time. Make sure you are able to control your increase in weekly mileage by making one run much longer than how you did it previously. It should not even be 10% increase every other week as you also need to give your body some time to rest and recover. However, after two weeks you can already increase another of your runs and after a few more weeks of running, consider doing one run each week.

No Longer A Beginner

And after many months of running and training for run events and races, you will have to say goodbye to being a beginner runner. You are now faced with the decision to just simply run for the sake of having an exercise and sweat out; or whether you really are bent on running to improve your performance, endurance and strength as well.

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How to Select Trail Running Shoes

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How to Select Trail Running Shoes

Trail running is a variant on running that diverge distinctly from road running. It basically takes place on hiking trails, usually on single track trails, even though fire roads are not unusual. A distinct feature of the trails is that they are regularly inaccessible by major roads but of the trail heads. The trails have the tendency to cross different terrains such as swamps, hills, forests and narrow pathways, thus a different type of running shoes are needed.

Trail running has become a very popular sport in the passing years, with about 600,000 pairs of trail running shoes sold in the year 2006 alone. Trail running is a sport popular not only in the United States but also in Australia and Canada.

Most trail runners wear specially designed running shoes that have rigid, knobby soles that are usually stronger than regular running shoes. Trail running shoes are low to the surface to allow the optimum stability on hard terrain. The material compound in the midsole is to safeguard your feet from blisters and wounds from sharp objects, the shoes are less padded than a regular running shoes. Since trail running is performed on softer surfaces such as grass or narrow trails, than road races, padding is not as essential.

Trail running shoes must be more strong and durable than normal running shoes to safeguard your feet from the more rocky terrain. Trail running shoes should keep your foot free from moist and be definitely dry, and also include a sole designed to gain toehold on damp, hard or rocky road terrain.

The first thing you need to do is to find a trail running shoe that has a stronger and more durable, bent sole which will help you to gain more footing on rocks and mud. The sole should also efficiently be shock proof, from running on hard and rocky surfaces, such as pebbles, mud and rocks.

You can also find trail running shoes that have strong upper soles that are water proof and easy to clean. The uppers must be made from a component, usually nylon or polyester, that can wick moisture away from the feet, maintaining it dry and cool. More expensive trail running shoes may have specialized uppers that are made from a material that is highly waterproof common to hiking and climbing shoes.

Make sure that your trail running shoes fit tightly so that will aid you to prevent slips and feet sores. Also, you may need to purchase a trail running shoe that will extend enough to hold thick socks during bad weather.

Choose a light trail running shoe that will help decrease exhaustion over longer trail runs. Most trail running shoes weigh not more than 2 lbs. that is less than half the weight of regular hiking shoes.

Pick a pair of trail running shoes from a quality brand to have extra durability and stability. You can visit a shoe store that specially sells trail running shoes. The sales clerk at these shoe stores has enough knowledge with the different products and the latest features of the trail running shoes they offer.

Purchase the right kind of socks when you buy a new pair of trail running shoes. Socks should also be lightweight yet durable, and they should allow your feet to breathe. You must choose socks that are compatible with your trail running shoes to keep your feet free from moisture, cool and blisters.

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How to Select Running Shoes

By Fitness Buff on

How to Select Running Shoes

Although most running shoes would seem generic from the inside, they are not. Modern technology and extensive research have allowed many features to provide a design to suit every individual needs. Not only can they affect your running speed, but they can also affect your health. Badly designed running shoes can cause injuries of the knees, legs and feet. Choosing the appropriate running shoes can greatly affect your running performance, but it can be confusing when you need to choose from a wide range of running shoes that all seems very good. However, if you would invest your time and effort to choose the right kind of running shoes, you can find the best one that will help you in your running goals.

The first thing you have to do is to find a store that sells top quality and guaranteed running shoes. You can find running shoes in a local store near you and can always ask a sales clerk for advice. However, you should be very well-acquainted with your body so you yourself can pick the running shoes that you think would suit your running needs. Sales clerk are there to guide you, not to tell you what to buy. If you find it difficult, you can ask your friends who also run. A good recommendation from a friend is worthwhile. You can also check the latest designs from magazines or ask for a free catalogue from manufacturers of running shoes. Just do some research beforehand to be sure.

Also, check the soles of your old shoes. This will give you an idea which kind of running shoes you should find. If you have noticed a torn spot, that is the part where your feet carries most of the weight. Place your shoes on a flat surface. If they slant towards the front, you should find running shoes that need more strength than your old running shoes. If they slant to the sides, you should find running shoes that have high shock absorption.

If you have noticed that there are torn spots in the shoe area where you place your toes, and when you use the shoes in running you feel discomfort, find running shoes with a wider interior.

You should also consider the intensity of your running routine. If you are a professional runner or marathon athlete, you should pick high-standard and quality running shoes. On the other hand, if you are running for leisure, that is you run at least twice a week, you can choose a basic design, but with the available comforts to suit your needs and avoid injuries. The higher your running intensity regimen is, the higher you should invest in a good pair of running shoes.

Visit different shoe stores. Check the different models and prices so you can also make a good bargain. It is always good to ask the store clerk or store manager for their recommendations. You can raise your problems with your old running shoes, and they are most willing to help.

If you think you found your choice, don’t hesitate to ask for assistance from the store if you can try it. Most stores have an area where you can take a run or at least a jog. You can try on as many shoes as you like until you find the best one. Try each pair of running shoes for at least 10-15 minutes. This will let you know of the durability of the shoes. You should take note that when picking running shoes, it is not the design or the price that counts, it’s your comfort.

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Safety Tips for Running in the Dark

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Safety Tips for Running in the Dark

Did it ever dawn on you how enjoyable running during nighttime can be? Yes, night running can be so much fun! I myself, enjoy running during nighttime. With my busy schedules and limited time during daytime, I have no other option but to settle for running when it is dark! It is not that I am complaining though, because actually, I have developed a love for running in the early evening, when the sun has set and it’s starting to get dark.

However, since running anywhere dark can never guarantee you of being safe, it is not recommended especially if it’s going to be in a place where the volume of cars is high. Here are some safety tips to follow to make sure that although you are running in the dark, you will always be safety-buckled and danger-proof against any kind of injury or accident.

Run Against Traffic At All Times

Make sure to run against traffic every time you go running. This way, you will have a better view of the vehicles approaching. Remember, it is always easier and safer to keep away from traffic if you can spot it.

And since nighttime running is not really recommended especially for those runners who usually have poor visibility in the dark, it would be best to steer clear of busy roads especially those streets that do not have any shoulders nor sidewalks to accommodate runners.

Equally important is to be alert at all times and watch out for approaching bicycles and runners that may be going your way. Because even if you are treading a path that does not have so much cars, chances are there are several cyclists or runners like you who might be too tired to think about bumping into co-runners and therefore cause serious injuries to both parties. So, before making a stop or turning around, make sure the way is clear.

Make Sure You Are Very Noticeable

And should you want to run during early mornings or early evenings, or even during dusk time, make it a point to put on something white, yellow or orange. This will help you increase your safety barometer as far as running in the dark is concerned. What’s more, make sure you put on some reflective gear while running, because sometimes even if you are already wearing running shoes with reflective parts on them, it might still not be that visible to motorists. Yes, your jackets may show some evidences of reflection; but really, sometimes it will be best to overdo it for your own safety.

Bring Identification At All Times

Never ever leave the house to run in the dark and not have your driver’s license with you. Safe-keep your driver’s license in your pocket or better yet, simply put an identification tag on your shoes to make it easier for you. You must also vary your itinerary as well as your schedule for running for you will never know when there would-be aggressors who will just suddenly pop out into your way and make you their target.

It is not just in the movies that this happens, you know. It is true, there are reported cases of muggers studying your schedules and routines when they see you running and then hide themselves in an isolated and dark place to just suddenly surprise you for nowhere with a pistol or something. Do not make yourself the willing victim to these predators.

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How to Determine Your Foot Type For Buying Running Shoes

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How to Determine Your Foot Type For Buying Running Shoes

To determine which kind of running shoes you should purchase, you should first need to figure out your foot type. A well-informed and well-trained sales clerk at a shoe store selling running shoes can guide you to determine the right type of running shoes based on your foot type, but you can also determine your own foot type, if you want to. One method is to closely observe your feet. A more specific way is to observe your footprints by walking over sand or on a flat surface with wet feet.

Generally, there are three different kinds of feet.

High-arched Feet

It is very easy to figure out if you have high arches; you will spot a high and prominent arch on your foot. If you have performed the footprint test, your footprint will have an inward curvature, making the middle section of your feet look very scrawny. When you thrust your hand underneath your foot, your arch will stay hard.
The problem with high arched feet is the tendency to under-pronate, this is when your feet turns outward as you walk or run. It’s very essential that athletes with high arches observe their feet from time to time since running can cause their arches to slowly deteriorate, making their feet look longer.

If you have high-arched feet, you need to purchase running shoes with extra flexibility and a comfortable midsole that is shockproof. When you are purchasing running shoes, find options with the words flexible or extra padding included in the shoe description

Flat Feet

If you observe your foot, you will determine that you are a flat-foot person if you don’t see any arch at all. The underneath of your foot, from the toes to the heels, is totally flat or even. If you perform the footprint test, the footprints will look like a foot smudge. You will not spot an inward curvature from your big toe to the heel. The problem with flat feet individuals is the tendency of their feet to overpronate, this is when your feet turn inwards when you walk or run.

If you are flat-footed, you should find running shoes that keep its firmness when you stand, walk or run. Find the features “action control” and durability” on the description of the running shoes you are eyeing. Furthermore, with the action control running shoes, most flat-footed athletes also need to use orthotics shoes, which are custom-made.

Normal Feet

If you have observed your feet or your footprints and they are not flat-footed or high arched, you probably have a normal foot. Your footprint will have a prominent curve inwards, but they are not that great compared to the high-arched foot.

Provided that you purchase running shoes, which do not offset your foot type, you will not meet any foot problems or injuries. The normal foot is the most common kind of foot, and it is minimally prone to injury as long as it is properly fitted with appropriate running shoes.

If you have normal feet, you can purchase from a wide range of running shoes, such as those which are made for normal-feet runners or those people with minimal flat-foot or high arch. Never purchase running shoes that have the extra durability and action control if your feet do not need them.

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