How to Determine if Your Running Shoes are Causing You Pain

The most simple and the common method to keep yourself healthy and fit is running. But, developing pain when running is also easily caused by participating in this sport. Hips, knees, ankles, and feet injuries take place commonly during and after running. Sometimes the pressure of running is harsh on the muscles and joints; this is especially true when you ignore early warning signs of an injury. Prevention of the pain when running is a great way to continue running injury free.

The following tips can be used to prevent running injuries.

Running injuries are increased due to wearing of old or worn out shoes. Shoes tend to lose stability and shock absorption capacity over a period of time. The pressure and force to the feet and legs are increased to a huge extent due to this. Replacing worn out running shoes is the best and and most simple way to prevent this injury. The cushioning and stability is provided by the midsole layer of the shoe. Before the outsole shows major signs of wear, this area commonly wears out. The functional stability of the shoe is lost when the midsole is worn out. Increase in stress and increase in risk of injury is caused due to loss of stability and cushioning.

Chance of injury also depends on your running style, body weight, and on the surface of which you are running. On this basis, the recommendation is done that you replace your running shoes between 350-550 miles.

Runners who are heavier are harder on shoes. The recommendation for replacement shoes should be considered close to 300 miles. Whereas runners who are lighter are recommended that they replace their show closer to 400 miles.

Replacement Tips for running shoes

Mileage should be tracked. A new pair of shoes is to be bought after 300-500 miles. Runners have to replace their shoes after every three to four months. To determine if the sole is worn out, put your shoes on the table and look at the back to see if the sole is still stable. The midsole cushioning is also mostly worn out provided the soles are worn and bending to one side. Before the tread shows any signs of wear, the midsole cushioning of the shoe may have been worn out long back.

5 Techniques to Running a Steady Pace

Keeping a pace is one of the most important aspects to improving your running. But, just about all runners have a hard time determining and keeping their pace. Running pace is simply the consistent, average speed that you run over a given distance. Let's take a look at some techniques to running a steady pace.

1. Training

It is very important that you are consistent with your training. As a beginner, if you put in the miles for running, you will be training your body to adapt to longer and faster runs. The key here is that in your training, you learn the limits of your body. You also have several chances to reset the limits as you improve. Keep training so that you can learn to pace yourself.

2. Know Your Distance

For any run that you want to pace train, you should know the distance. It doesn't matter if you measure by miles, kilometers, or number of steps you take. As long as you know your distance, you can begin to determine the speed of your pace to successfully cover the distance you have planned.

3. Plan Ahead

As a runner, if you plan ahead, it means to know where you are running. and, that means the details of distance. For example, if you plan a 5 mile run, do you know where you will be when you have hit 1 mile? If not, you should figure that out.

4. Use a Watch

When going out on a run, wear a watch. This is helpful in many ways, but, most importantly, it is a check-in device. Given that you already know your distance, you can break down your pace easily. For example, if you have a five mile run planned and you want to run a 10 minute per mile pace. You know that you will be running for 50 minutes. You also need to check your watch when you hit 1 miles to make sure you are on pace.

5. Adapt to all Conditions

As a runner, anything can happen when you hit the road or trail. You could feel tired, you could feel energized. Or, it may rain, or you hit every red light. Be flexible and adapt. If you aren't going to hit your pace, adjust on the run and have fun.

Remember, learning how to pace takes time. As your body gets better at it, you will find yourself able to run further and stronger.

Why Your Heel and Foot Hurts from Running

If you experience heel pain after running, then it is a major concern and likely needs some attention. Running pain should be addressed immediately as it may have a long-term negative impact. The main cause for the pain after running is damage of the plantar fascia. This creates a condition called as plantar fasciitis. This condition is considered serious and you should not ignore it. At the same time, remember the fact that you should not listen to anybody’s random advice. It could just add to your misery of your foot pain from running.

If you develop plantar fasciitis due to running, you may experience a lot of running pain in your heel or the bottom of your foot. Tolerating it becomes very difficult. Actually, if you make any changes to how your foot naturally operates you will create more complications. Your foot will have strain from bearing more weight and it creates more damage to your foot. If something grave happens, you may need to have surgery. This is the reason why you should not get carried away by ignoring the pain or following the wrong pain treatment program.

You actually need to do some exercises and learn some special techniques to help you deal with the running pain efficiently. There are exercises specific for plantar fasciitis. These are varied and depend on the level of pain and the location of your pain. Recovery will not be simple or fast. Also, remember the fact that you need to give adequate rest to your body and eat the right kind of food to keep your body fit.

Here are some points to consider. Remember the fact that you should never drop all your body’s weight in a single area as it is very dangerous. To be precise, the human muscular system is designed in a particular way that it has to work with the skeletal system. By disturbing this natural system you are giving your body trouble. You may damage various parts of your body by doing this. If you overdo this, then you may develop one or more running injuries. You need to aim for pain free running.

Landing your foot in an unnatural way may damage the plantar fascia ligament. Recovery would entirely depend on the extent of the damage done and in some cases if the damage done is too much, then surgery is needed to get things normal. This is the reason why you need to be extremely careful when it comes to your body and its well being. For pain free running you must take the necessary precautions. If you follow a program of rest, treatment and recovery exercises, you will be able to heal. This goes a long way in saving you from various risks of running injuries.

Why Runners Need a Rest Day Off

When just starting to run, most beginners get very excited about the prospect of becoming more fit, getting healthy and the high of running. There are many programs that teach you how to build your mileage, when to run, how to run and more. Most of the programs also provide you with off days during your first steps into running. But, do you know why runners need a rest day off?

There are many reasons why runners need a rest day off. Regardless of the reason that you have taken up running, taking a day off of running has benefits that will take you to more intermediate and advanced running. Let's take a look at some of the key purposes giving your body down time from running.

First, injury prevention. When you just start running, your body is not prepared for the rigors of exercise. This is true of any exercise, but more so with running. Your body can only take so much trauma. I'm not saying that running causes trauma to your body, but it can be hard on your muscles and joints. So, give them time to recover from each run. Taking a day a rest will allow the muscles and joints to repair themselves for the next run.

The next major reason for giving your body the time off seems backwards, but trust me, it works. You need to give your body the chance to build more muscle and give your lungs the chance to build up endurance. How will this be accomplished when you are not on the roads or trail? Simple, muscle fibers need get broken down when you run. By giving them rest, they repair and build up. When they do so, they actually build up stronger and leaner than before.

So, to ensure you that you have a great start to your running career, consider rest. Rest for your body will help you stay injury free, maintain energy levels and build your strength.

Eli Runs - Personalized Running Advice for Beginners and Advanced Runners

I've been a runner for a long time. But, I suppose that is only relative as I feel young and strong.

My blog, Eli Runs, is here for you. I'm now realizing that although I have been running for a while, I haven't passed on my sage advice to my kids and friends, yet. Even though I have been a part-time running coach and therapist.

So, here I am, at the start with something big. I'll focus on proper running form, how to handle injuries. Make no mistake, there will be injuries, but they will only be temporary. And, how to improve on your running.

Although I have been interested in ultra-running of late, the discussion will be primarily around 5Ks and 10Ks. These are the races that get you started.

And, if you don't feel like racing, but just run for health, or to maintain your sanity. That is fine as well. We all know that running is therapeutic. As the book Born to Run states, we were all bred for running, so in many situations, it just feels right to go out and run.

Enjoy and be sure to drop me a note with any questions or comments.