• 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)
No comments:
Post a Comment