Friday Fun: Types of Runners

What type are you?

Types of Runners

Via Legacy Running on Facebook

The barefoot runner: Hasn’t worn real shoes in months

The Trail Runner: Hills Ahead!

The Gear Junkie

The Newbie

The Ultramarathoner

How to Choose Running Shoes [Infographic]

Keeping with my new marathon shoes theme this week, here are some tips on how to choose your next pair of running shoes.

How to Choose Running Shoes - REI

Explore more infographics like this one on the web’s largest information design community – Visually.

Transcript: How to Choose Running Shoes

1. Know Your Running Shoes

Road Running Shoes:

  • For pavement and surfaces with only slight irregularities
  • Light and flexible
  • Cushions or stabilizes feet

Trail Running Shoes

  • For off-road routes
  • Enhanced with aggressive out-soles for solid traction
  • Fortified to offer stability and underfoot protection

2. Know Your Feet

Know Your Ankles

Pronation affects the sideways motion of your foot as it propels the foot forward

ROLL IN (over pronate): Choose shoes with motion control and extra stability

ROLL OUT (under pronate): Choose shoes with cushioning and flexibility

Know Your Arches

The height of your arch can affect the direction your ankles roll (pronation):

  • HIGH: your ankles probably under-pronate
  • FLAT: your ankles probably over-pronate
  • ARC DE TRIUMPH: you are in France 🙂

3. Know Your Environment

Running Surfaces

Like tires, outsoles are designed to accommodate certain surfaces.

I Run On:
  • ROADS: choose shoes that are light, flexible and cushion my feet
  • TRAILS: Choose shoes that offer stability and traction with study outsoles

What Drives You?

Keep track of your speed and distance to determine the lifespan of your running shoes.

The Reason I run is:
  • For fitness, fun or exercise—shoes get minimal usage
  • Increased speed—shoes get extra wear and tear
  • Improved endurance—shoes need to be comfortable for the long haul
  • Triathlete/marathon training—shoes need to be versatile
  • To escape from bears 🙂 —shoes need optional nitrous switch

Is is time for new running shoes?

An average running shoe lasts between 300 and 500 miles, or 3-4 months.

4. Lacing Techniques

Hammer Toes

  • Lifts up toe box to help toes from curling down

Heel Slipping

  • Locks heel into place to reduce blisters caused by excess heel movement.

High Arches

  • Removes pressure points on sensitive nerves on the top of the foot

Cats Cradle 🙂

  • The world record Cat’s Cradle is 21,200 in 21 hours

Did you Know? That plastic thingy on the end of your shoelace is an “aglet.”

5. Know Your Shoes

Tips for trying on running shoes:

  1. A thumbnail’s length of space in the toe box allows room for normal swelling and running downhill.
  2. Try on shoes at the end of the day, when your feet are at the largest.
  3. Use orthodics? Bring them when trying on running shoes.
  4. Get improves cushioning and stability with custom insoles, like Superfeet or Spenco.

6. Know the Numbers

Fast Facts

  • 9.58 seconds: 100-meter world record
  • 3:35:27.2: 50,000 meters walking world record
  • 70-75 mph: by the way, a cheetah can accelerate faster than a Ferrari Testarossa (0-60 in 3 seconds)

Fun Facts

  • Human foot & ankle:
    • 26 bones
    • 33 joints
    • 100+ muscles, ligaments & tendons
  • 10,000 steps a day = 100,000 miles per lifetime (=4x the circumference of the earth!)
  • 250,000 foot sweat glands produce 1/2 pint of sweat per day
  • 10.35 inches: average length of a man’s foot


How To Choose Running Shoes

Common Running Injuries [Infographic]

Running is an excellent way to stay in shape and remain active. But it can take a toll on your muscles and joints if the proper injury prevention methods are not taken. Therapeutic Associates Physical Therapy takes a look at some of the more common running injuries and gives you tips to prevent and treat them.

Common Running Symptoms Infographic

Therapeutic Associates Physical Therapy takes a look at some of the more common running injuries and gives you tips to prevent and treat them.

Transcript: Common Running Injuries


  • Low Back Pain: Pain in low back and possible pain in buttock region.
  • Hamstring Strain: Pain felt in back of thigh.
  • Iliotibial Band Syndrome: Pain located on outer knee or hip.
  • Achilles Tendonitis: Pain felt in back of lower leg above heal.
  • Calf Strain: Pain felt in back of leg.
  • Patellefermoral Pain Syndrome (Runner’s Knee): Pain felt below and/or around the knee cap.
  • Shin Splints: Pain felt in front of lower leg.
  • Plantar Fasciitis: Pain felt on bottom of heel and/or arch.

5 Tips to Prevent Injury

  1. Warm-up. Perform a 5 minute dynamic warm-up prior to heading out on your run.
  2. Cool down. Finish your run  with a short walk followed by a static strecth routine.
  3. Strength Training. On non-running days, implement a strength training routine that includes legs, upper body and core.
  4. Follow 10% rule. Don’t progress your mileage by more than 10% from one week to the next.
  5. Stay Hydrated. Drink water throughout the day.

Injury Treatment

Most running injuries respond well to conservative treatment. Rest and ice for at least 48 hours following the initial injury.

REST: Take a couple of days off from running.

ICE: Apply an ice pack to the injured area form 15 minutes, every 3-4 hours.

PHYSICAL THERAPY: If your injury is severe or continues to persist greater than 48-72 hours of conservative treatment, it is advised to seek treatment from a physical therapist to determine the cause of your pain  and direct you with the appropriate plan of recovery.

For more running tools or tips, visit the Performance Running website:

How to Run Your Best Half-Marathon [Infographic]

An excerpt for "How to Run Your Best Half-Marathon (Ever)"

In advance of my first half marathon of 2014 on Sunday, here is an informative infographic on how to run your best half marathon. Continue reading

10 Health Benefits of Running [Infographic]

Check out this infographic showing some of the top health benefits of running:

10 benefits of running infographic

Transcript: Top 10 Benefits of Running

Overall Mental Health

Your body releases chemicals which help your body feel more happy…

Lessen Effects of Asthma

Helps strengthen lungs and bronchi.

Helps Prevent High Blood Pressure

Your arteries expand and contract while running, helping the arteries to stay fit, which then helps to maintain health[y] blood pressure.

Strong Immune System

If you are a runner, [you] suffer less from minor illness.

Weight Loss

You burn 705 to 865 calories/hours

Fat moving Up-Down helps break your fat down

Physical Strength

Running builds lower body strength in addition to strengthening your tendons  and ligaments

Increase Bone Density

Your body sends essential mineral to bones to strengthen  them when stressed. As running stresses your bones, these additional minerals helps to increase your bone density over time.

Joint Strength and Stability

By increasing the strength of your ligaments and tendons you increase joint strength and reduce  chances of injuries to your ankles, hips, and  knees.

Personal Control

Running = Increase(d) confidence + greater control over you[r] life.

Reduce Effects of Diabetes

Helps reduce diabetic resistance to insulin and maintain a health[y] blood sugar level