Wednesday, June 9, 2010

Running tips. (Tuesday tips on Wednesday)

• The first time you wear new running shoes, write the date on the tongue of the shoe (in Sharpie). This way, four months later, you will know it’s time to replace your shoes.

• You should replace running shoes every 300 to 400 miles.

• And never take your running shoes off without loosening the laces. If you do this, they’ll last longer (and be better for your feet).

• Don’t leave your shoes in your gym bag. You should store them in a cool, dry place where they can air out properly.

• You CAN wash your running shoes in cool water. And put newspaper in them while drying (not in the dryer).

• For half-marathon (or longer runners): Sprint uphill and downhill: Running hills preps you for the inevitable slopes you'll encounter over 13.1 miles, and the downhill portions teach your brain to execute a faster stride rate -- how frequently your feet hit the ground. In a 2006 study, runners who trained this way improved their speed on flat terrain by up to 3.5 percent.

And the age-old question: How is running on a treadmill different from outdoor runs?

A treadmill "pulls" the ground underneath your feet, and you don't face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1-percent incline. (from Runner’s World)

And the myth about how running is bad for your knees:

Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis. (from Women’s Health)

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