I recently had an article published on the SportMedBC newsletter about social media and running. Here is what I had to say.
SportMedBC RunWalk/InTraining webinar looks at life after the Sun Run 10K:
SportSmart Webinar #5 focuses on nutrition for athletes.
Many of us are about midway through our spring training cycle. This is about the time the we start worrying about injuries. It is important to respond immediately to any aches or pains. Sometimes, simply taking an extra rest day rest day is all that is needed. If pain continues …
Keeping with my
new marathon shoes theme this week, here are some tips on how to choose your next pair of running shoes. 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
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
Lifts up toe box to help toes from curling down
Locks heel into place to reduce blisters caused by excess heel movement.
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
5. Know Your Shoes
Tips for trying on running shoes:
A thumbnail’s length of space in the toe box allows room for normal swelling and running downhill.
Try on shoes at the end of the day, when your feet are at the largest.
Use orthodics? Bring them when trying on running shoes.
Get improves cushioning and stability with custom insoles, like Superfeet or Spenco. 6. Know the Numbers
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:
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