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Running

Best Running Shoes for Shin Splints (Updated 2021)

by fashionfeet Leave a Comment

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Finding the ideal shoes to wear for running is difficult enough on its own. When you are suffering from shin splints it becomes even more difficult. You have to look at different brands and styles of shoes, along with a number of other features in order to determine which shoes are going to help you relieve the pain or discomfort you likely always have with longer runs.

This is especially true if you have different foot and ankle problems, up to and including shin splints. Finding the best running shoes for shin splints will help with all of this and a whole lot more.

In this article we’ll take a look at six of the best possible running shoes for those suffering from shin splints. We’ll look at the most important features of running shoes and take a look at the best options for both men and women. That way, you can best understand what will work for you and whether it’s really going to work for your shin splints and more.

Quick view Top Best Running Shoes for Shin Splints

Running shoes that aid you with your shin splints are actually quite simple to find, with a number of standard running shoes capable of reducing your pain while keeping you out there running the way you want.

The Best Running Shoes for Shin Splints for Women

Hoka One One Clifton 3 Running Sneaker

What We Like

  • Low heel to toe drop
  • Lightweight for running
  • Plenty of cushion for comfort

What We Don’t Like

  • Looks somewhat oversized
  • Can run a little bit small
See more sizes and colors at Amazon.com

Summary

The Hoka One Clifton Running Sneaker has a lot of support for those with shin splints, created by the super thick padding and low heel to toe drop. They make it a whole lot easier for any runner to get back on the trails, even after an injury.

Highlights

  • Lightweight shoes all around
  • Seamless construction to reduce moisture leakage
  • Breathable fabric for longer running time

The Hoka One One Clifton 3 is available in a range of different colors and sizes from 5 – 11, including a number of half sizes. The soles of the shoe may seem a little bit thick, but they are highly effective for those who suffer from shin splints. This is because of the low heel-to-toe ratio, providing a much smoother gait that improves your running as well as providing support for the ankles and throughout the foot.

The low level of the ankle support is just enough to help you refrain from twisting an ankle or any other damage you might otherwise incur. The synthetic and mesh materials create a soft surface as well as plenty of breath ability. These women’s shoes are designed to keep you running, especially with the heavy cushioning that makes it easy to do many different types of exercises.

With a lower arch, this shoe is excellent for those with flat feet as well. The shoes themselves can run slightly small but when you find the perfect fit they work well for anyone who suffers from pain while walking or running.

These shoes are designed to be used right out of the box, so you don’t have to worry about breaking them in and you’ll feel completely natural walking in them, just like with any regular tennis shoe. It features uppers with visible perforations to let plenty of air through and also has welded overlays that help to increase the amount of flexibility that you get while you’re running or moving in any way.

Shop now at Amazon.com

Hoka One One Challenger ATR 2

What We Like

  • Designed for trails
  • Moon shaped heel design
  • Low heel to toe drop

What We Don’t Like

  • Not available in wide sizes
  • Feel a little clunky to walk in until you get used to them
See more sizes and colors at Amazon.com

Summary

Bright colors really highlight the features of the Hoka One One Challenger ATR 2. The sizing is comfortable and standard for running shoes and they provide the right amount and type of support for those suffering from shin splints or other foot problems.

Highlights

  • Super lightweight
  • Toe box is roomy
  • Provides a large amount of cushion support
  • Unique look and color options

The Hoka One One Challenger ATR 2 features a larger heel, but the drop getting down to the toe is smaller than with traditional tennis shoes. When it comes to running with shin splints the support of your shoe is crucial and these shoes provide quality support with the synthetic and mesh style around the outside and the rubber sole in the base. They are lightweight and feature a seamless ‘SpeedFrame’ that keeps you running without the pain that is often associated with shin splints as well as any other foot related and ankle related problems.

With a shaft of 2.5” and a traditional lace-up closure, these shoes are available in a range of different colors that range from more basic with a little color accent to bright and fun so you can show off your style while you run. You can also get plenty of different sizes for these shoes, with 5 – 11, including many half sizes to get an ideal fit.

It’s recommended that you go half a size up from your normal size, as with other running shoes, in order to account for the swelling that generally occurs during extended periods of running. At a low to moderate price, these are a great choice for many runners.

Shop now at Amazon.com

Nike Air Zoom Vomero 11

What We Like

  • Lunarlon foam midsole for cushion
  • Super soft to wear and run in over time
  • Fun color options

What We Don’t Like

  • Can be slightly narrow
  • Toe box can be oversized
See more sizes and colors at Amazon.com

Summary

The Nike Air Zoom Vomero 11 is designed to provide you with plenty of padding throughout the shoe and definitely through the midsole. This, along with the slightly higher ankle support is a great way to support your ankle and shin splints.

Highlights

  • Several color patterns and options
  • Plush padding around the collar
  • Higher level traction
  • Low heel to toe drop

The Air Zoom Vomero 11 is a women’s shoe made by one of the most popular shoe brands out there, Nike. Available in a number of iconic Nike colors with some fun lace loops to accent, these shoes have a low heel to toe drop created with a much lower heel in the first place.

They’re made with mesh outer material to provide more breathability while you run and the Lunarlon foam in the midsole increases the amount of comfort and flexibility of the shoe. Even better, those lace loops, or flywire cables, help to provide a whole lot more support throughout the foot.

The traction under the shoe is excellent for running and moving through moderate or even rougher terrain so you don’t have to worry about always sticking to the trails. With the moderate height shaft, these shoes will provide you with just the right amount of ankle support while still letting you maneuver the way you want, without stiffness.

The plush collar also keeps your foot and ankle more comfortable during your next run. With plenty of sizes available, you can use this shoe for running or any other type of activity and exercise you enjoy.

With a somewhat average price compared to other shoes, these ones are great for running on the road and make sure you’ll be able to continue running for a long period of time. The shoes are definitely what you would expect from a brand like Nike and make sure that you won’t be slowing down for anything, whether it’s a rough type of terrain or the finish line on your next race.

Shop now at Amazon.com

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The Best Running Shoes for Shin Splints for Men

Brooks Launch 3

What We Like

  • Blown rubber forefoot bounces with each step
  • Low price compared to other shoes
  • Moderate arch for additional foot support

What We Don’t Like

  • Doesn’t last as long as other shoes
See more sizes and colors at Amazon.com

Summary

The Brooks Launch 3 has a moderate level of support at the bottom of the shoe but also has some arch support, which isn’t as common with these types of running shoes. For those with shin splints it provides some varied options in color as well as a lower profile.

Highlights

  • Several color and size options
  • Lower overall design with a low ankle support
  • Moderate arch support similar to traditional tennis shoes

The first of our men’s shoes is the Brooks Launch 3, which offers a number of excellent benefits from the low price to the moderate arch that keeps your foot comfortable and supported throughout. Available in several colors and sizes, these shoes are actually made in the USA.

With some of the most amazing cushioning in any kind of running shoe, these ones are built for any type of runner so you can get out there and push yourself with the flexibility that you need even with a longer run.

Made with mesh fabric throughout to help with breathability and cooling when you start to get warm during the latter part of your run. Not only that but the material helps moisture to be released to reduce the sweating you may experience if you get warm.

Designed to be durable in all the higher wear areas and to work even over rougher terrain, this is a good introductory level shoe that will get you all the basics you need in order to enjoy running. It’s also a moderate weight, to help you run faster and more comfortably and it works great on surfaces that are wet or dry, while you’re at it.

Shop now at Amazon.com

ASICS Gel Nimbus Running Shoe

What We Like

  • Softer and more plush than any other shoes
  • Uses gel cushioning
  • FluidFit uppers for multi-directional stretch

What We Don’t Like

  • Can be a little bulky
  • Starts to wear sooner than expected
See more size and color at Amazon.com

Summary

The ASICS Gel Nimbus provides plenty of cushion, which can be excellent for those suffering shin splints or other foot related problems. Slightly bulkier than other shoes, these require a little getting used to when it comes to running.

Highlights

  • Sizes 6 – 16, including half sizes
  • Several color options
  • Moderate arch support
  • Moderate heel to toe drop

Getting high quality shoes for running is extremely important and with shin splints it’s even more important, which is why the ASICS Gel Nimbus is a great choice. Available in a range of different colors and sizes to make sure you’re prepared with just what you need, this running shoe is made with textiles and synthetic materials that create just the right shape.

The low top allows for just the right amount of support throughout your foot and ankle so running definitely won’t be a problem (or a pain) anymore. Made with FluidRide midsoles to increase your bounce as you run as well as gel cushioning throughout the front and back of the foot for shock impact, you’re going to be plenty comfortable running on any surface.

The uppers will allow you to maneuver your foot wherever you want so you don’t have to worry about twisting or turning your ankle and you’ll have a seamless construction for the shoe that ensures you won’t have friction or as many areas of weakness that can start to wear out. These are shoes that will work for just about any kind of foot or ankle problems.

These shoes definitely combine some great features that make it as much of a performance shoe as you’re going to find just about anywhere. It’s definitely going to help you adapt to any conditions and it’s going to stay durable and strong throughout anything that you want to do. There’s no reason that you should have to settle when it comes to these shoes because it’s got the qualities you’re looking for as well as the style that you’re going to love.

Shop now at Amazon.com

Adidas Performance Ultra Boost Street Running Shoe

What We Like

  • Springy insoles as well as large cushions
  • Knit uppers and plastic surround for additional support
  • Low heel to toe drop
  • Comfortable to wear for an extended period of time

What We Don’t Like

  • High price
  • Feels less ‘boosted’ than older version of the shoe
See more sizes and colors at Amazon.com

Summary

The Adidas Performance Ultra Boost Running Shoe is designed with synthetic materials and is super lightweight. This allows you to run more comfortably and easily without having to worry about shin splints or other foot problems.

Highlights

  • Several color options
  • Several size options 7 – 13
  • Moderate pricing

Finding the perfect shoes is as simple as choosing the Adidas Performance Ultra Boost for your next pair. You get a shoe that is lightweight and provides you with the support that you need with a low heel to toe drop as well as low arch support. The shoes have synthetic and textile framework that will provide you the support you need throughout the foot as well as underneath and through the ankle.

The lightweight and elastic outsole is also able to keep you stable while running on different types of terrain and through different types of material (wet and dry). You’ll find a number of different sizes as well as color options that are all more simple to provide you a strong shoe that is designed for that next run. They also work well for other types of exercise or as an everyday shoe, though you won’t find them in a wide size.

You get textured soles for the right amount of traction and shoes that are moderately priced for anyone that finds running extremely important. The added support against the back of the ankle is definitely an important feature that makes this an even better shoe compared to many of the shoes listed here as well.

Shop now at Amazon.com

What to Look for in Running Shoes for Shin Splints

running-shoes

Comfort & Materials

When choosing proper shoes you want to look at how comfortable they are for your feet as you run. The amount of cushioning and added support are going to provide balance for your feet, as you’re running and moving through different types of terrain.

That cushion is also going to make sure that you have the chance to enjoy your run, instead of feeling every single rock or stick that you step on or even feeling the jarring of your feet hitting the ground every time you take a step. You want something that gives you at least a little shock absorption.

This is at least slightly going to be affected by the materials that your shoes are made out of. High quality materials are going to stand up to abuse a whole lot better than anything made with low quality materials. You’ll find that shoes with better quality will give you more support for a longer period of time (instead of breaking down) and they will keep you from experiencing negative effects from the terrain that you run over.

You may not get better or worse cushion, for example, but you will definitely get some differences when it comes to how long your shoes are going to last and whether they are worth the money you spend.

Support

If you have shin splints, the support that your shoes provide is even more important than if you’re just planning to get out there and start running. You need shoes that are going to keep you from further injury and that are going to aid you in recovery after your shin splints.

Keep in mind that the support your shoes are going to provide extends far further than just a cuff going all the way around and up your ankle. You’re going to need more than just that in order to stay in good shape while you run.

Support should extend all the way through the foot and up the ankle, with the overall frame of the shoe being supportive and able to hold firmly to your foot and ankle. You also want to make sure there is adequate support under your foot in the way of arch supports, cushions and a whole lot more.

That way you’ll be able to more easily run without having to worry about your shin splints getting worse while you’re doing what you love. All of the shoes here should help you in some way and will improve the way you run in general.

Proper Fit

Whether you have foot problems, shin splints or nothing at all, you want to make sure that you have shoes that fit properly and prepare you for your next run. The proper fit is all about the way that the shoes fit, all the way from the length and whether it fits you comfortably from heel to toe and the width all the way around.

Your foot should be comfortable enough all the way through. Which means you need a shoe wide enough (but not too wide) all the way from the heel up through the toe box, which isn’t always an easy thing to find.

A lot of shoes will have some type of narrowing effect through different parts of the shoe. You have to find a shoe that doesn’t have this, or at least doesn’t have too much of it. Having a shoe that fits well to your foot without a whole lot of excess space is good, but having something that is too tight could be a problem when you start running.

After all, while you’re running your feet are going to swell a little with the extra blood flow and heat. You need a pair of shoes that fits well enough while you’re walking but will still fit when you’re running.

Stability

Slightly different from the fit and the support, the stability of the shoes that you choose is something else to consider. You definitely don’t want to find yourself struggling to stay up with shoes that seem to wobble or move under your foot. Instead, you want shoes that are going to keep your foot in exactly the right place while you run.

It needs to align the foot and ankle properly and that requires a little bit of work to find just the right shoe that will take care of everything you’re looking for at the same time.

Remember, shin splints aren’t the only thing you need to think about. You also want to think about the type of foot you have and what you’re most comfortable with. If you have flat feet you need a shoe with plenty of support for your shin splints but also plenty of support for your arches as well. No matter what you think you want or like, the right shoe needs to support your foot.

Just any old tennis shoe is not going to be a good option for you. Where some people may be able to just pick any cute shoe or stylish shoe off the shelf, you need to be more careful about what you get and how it will affect your posture.

Which Running Shoes Should You Buy?

Overall, each of these running shoes has some great features and each one will definitely get you where you want to be. When it comes to an overall best, however, the ASICS Gel Nimbus for men seems to be the top option.

It has several different color options that are fun but not too wild for those who are a little more conservative in their clothing choices. It also has plenty of size options, which makes it easier to get what you need for your next run. But of course, these aren’t the most important features.

The slight arch support as well as the more natural look to the shoe makes it more comfortable and less of a learning curve for most people, but the support throughout the shoe helps ensure that you won’t have a problem with shin splints or other foot related problems. This is definitely important when you’re running and even though this shoe is lower priced than other options (and definitely some of the options here) it’s still going to give you everything you’re looking for and then some.

With the FluidRide midsole, gel cushioning throughout and the FluidFit upper, all of which work together to create a comfortable amount of pressure and support throughout the shoe, it’s definitely one that you will want to check out for yourself and definitely use for running, especially if you are suffering from shin splints.

The key is making sure that you always choose the best running shoes for shin splints, no matter how many different pairs of shoes you go through in your lifetime. It’s going to keep you a whole lot more comfortable and definitely a lot safer while you’re running.

Having shin splints isn’t easy at all, but knowing how to choose the best running shoes for shin splints is definitely going to help you continue to enjoy the sport that you’ve been enjoying for a long time.

Filed Under: Best Choice, Running

How to Eat for A Fast Recovery for Injured Runners

by fashionfeet Leave a Comment

Best-food-for-a-fast-recovery-for-injured-runners-1000x510

Even you are pro or newbie to running, getting injured is intensely frustrating because it will block your progress as well as take you more time to achieve your desired goals. Because of injuries like tendonitis, knee surgery or broken bones that prevent you running, I know that you will have some questions like ‘what should I do to recover quickly,' or ‘Do need to consume weight loss supplements during my waiting period?’.

Although research has proven that massage, icing, or resting are effective in treating your injuries, you need to know that your body will recover from inside. Therefore, a proper diet will be required if you want to fulfill a successful treatment to make your wounds be healed faster.

Hence, today article will give you several useful tips on how to eat for a fast recovery for injured runners and answer some queries related to this topic.

How To Eat For A Quick Recovery

The most basic rule is to provide your body with adequate nutrition to help it function correctly and smoothly if you want to shorten the healing process. Instead of consuming fast food, please offer your body a balanced amount of the following nutrients.

#1. Choose Foods Which Are Rich In Vitamins

It is highly recommended to take colorful vegetables and fruits instead of vitamin supplements. Inflammation, one of the factors contributing to slow down your healing process, could be knocked by veggies and fruits. To make it easier, I suggest squeezing the juices from fruits or make tasty smoothies.

There are two kinds of vitamins that you should add into your diet even when you are not hurt – they are vitamin A and vitamin C.

Vitamin A – A Virus & Infection Fighter

Figure 1. You can make a spinach smoothie to refresh your diet (Photo credit: Foter.com)

In fact, vitamin A could actively support your body in producing white blood cells, which is often known as the injury keepers. The origin of this name lies in the benefit that it could bring you. According to scientists, the white blood cells are effective in combating viruses and infection as well.

Some kinds of vegetables that you should consume are:

  • Spinach
  • Swiss chard
  • Sweet potatoes
  • Carrots
  • Sunflower seeds

Vitamin C – A Protein Builder & Internal Protector

As a substance is soluble in water, vitamin C is the one that could not be produced by our body. Hence, I advise you to take those kinds of food containing a high number of it on a regular basis. Remember that vitamin C is the main element producing protein for the skin, blood vessels, ligaments, tendons, and scar tissue.

Figure 2. Add more peppers into your diet to consume more vitamin C (Photo credit: Bart Heird via Foter.com / CC BY-NC-ND)

Regarding healing, an internal protection, which fights free radicals in your body will be provided by vitamin C. In fact, it could come from the chemicals, intense workout, or food that you consume every day.

Some kinds of fruits and vegetables that you should eat are

  • Broccoli
  • Peppers
  • Kiwi
  • Citrus fruits

#2. Choose Foods Containing Minerals & Omega-3 Fatty Acids

Omega-3s – Inflammation and swelling prevention

Omega-3s, particularly Omega-3 fatty acids, play an important role in healing injuries. According to recent research, scientists have shown that the inflammation could be prevented from your daily run or your injury by omega-3s.

Figure 3. Walnuts – Omega 3 fatty acids rich food (Photo credit: Foter.com)

Also, there is no need to take other kinds of pain killers as Omega-3 fatty acids help you to protect your injury from inflammation and swelling. Hence, the recovery period will be speeded up.

Some types of foods come highly recommended

  • Walnuts
  • Flaxseeds
  • Salmon – You should not remove salmon skin since it has the highest proportion of Omega-3 fatty acids

Zinc – The essential of tissue

Zinc is one of the bare essentials to your injury treatment because the human tissues contain this substance. The primary responsibility of zinc is to help your body use consumed proteins and fats to fasten the healing and growth of your injured tissue. Similar to vitamin A, it supports your immune system to avoid viruses and infections as well.

Figure 4. The most popular protein – chicken – is a rich source of zinc (Photo credit: Wuest-Nigel via Foter.com via CC BY)

Here are some suggested sorts of foods

  • Chicken
  • Seeds
  • Nuts
  • Oysters

#3. Consume more protein for a fast recovery

Figure 5. Hummus is very rich in protein (Photo credit: Foter.com)

To shorten your healing process, extra protein is required. After getting into your body, protein will turn into amino acids that are necessary to get your injured muscles recovered. The adequate amount of protein that should eat on a daily basis is around 20 – 30 grams each meal.

You should consider the below suggestions to consume enough quantity of protein

  • Firm tofu
  • Hummus
  • Fish
  • Poultry
  • Cottage cheese

Frequently asked questions

Here are some common thoughts that people often popularly misunderstand.

Question 1: Will I get fat if I must stop running for a long time?

The answer is ‘NO.' One thing you need to do is not to overeat! Before eating, always ask yourself ‘Does my body need more calories?’. My advice is to maintain the balanced diet while you cannot run.

Question 2: Will my muscles change into fat?

No. Instead of changing into fat, they will shrink. When you recover and start doing the exercise again, your muscles will gradually get into shape.

Question 3: Why does malnutrition make you damaged?

According to recent research, malnutrition could slow your healing process down. Again, try to have a healthy diet and provide your body with adequate nutrients it requires.

Conclusion

Those are three main tips on how to eat for a fast recovery for injured runners. Hope that you found it interesting and useful. If you have any questions, leave a comment below. Last, do not forget to like and share article today with your friends.

Filed Under: Running

The Ultimate Guide on How to Start Running

by fashionfeet Leave a Comment

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No doubt, running is an excellent exercise. Probably, you have heard people talk about fitness, running, jogging, sprints, sweating a lot, high-intensity intervals, and everything related to it. Yeah, I know, It’s like an alien language. I still remember when I first started running. I didn’t even think that my shoes were too tight until my feet hurt!

For some people, running is their second nature. If they are not running, they are probably jogging! When you see them running, they make it seem too easy. But this is not the case for everyone.

Some people find it difficult to find motivation to start running. Some can’t find time to fit running in their schedule. And most people, it seems, don’t know how to start!

Later when I started running, I never thought I would like it. It is as if I have fallen in love with it! You know why? Because:

1. It can help you lose and manage your weight.

I may have started out running to shake off some weight. Guess what? A 30-minute run with a 5mph pace burns about 350 calories on average. Faster pace means more calories burned. If you are trying to lose weight, you must plan the number of calories you eat and the length of your workout.

2. Running makes you stronger.

No matter how athletic you already are, even if you are regularly playing basketball, soccer, tennis, or swimming, you can still benefit from running. With running, you can build not just your cardiovascular health, you get to build strength and stamina as well. A good runner can easily take on some everyday activities without breaking a sweat.

3. Running strengthens your cardio health.

Now, running, along with other exercises, have been proven to be a great way to maintain and optimize cardio health. As you run faster and faster, our hearts also beat faster and faster. To accommodate our physical activity, the heart pumps more blood. This exercise readies the heart and strengthens it to have a more effective pump.

4. A good run can help relieve stress.

Running releases endorphins (happy hormones) that can help you shake off gloomy feelings. When you run regularly, you will start to get that runner’s high that everyone is talking about!

5. It can help combat depression.

When you are depressed and feeling down, a good run can help you pick yourself up. Though it may be hard to force yourself to go up and hit the road when you are feeling down, it can significantly help you.

6. Running can help you improve and normalize your sleep.

Are you having trouble sleeping at night? Running can help you address that. When you run, you consume and burn off that energy which in turn will make you tired and fall asleep at night as normal people do!

But the problem is…

You don’t know how to start.

The main reason why many people don’t run (even though we already know how beneficial it can be) is because they don’t know where or how they should start.

What are the equipment or gears they may need? What type of diet do you need to take on? How should your running route and plan look like? Are there are any medications that you need? If so, what are they? What are the mistakes you should avoid? These are all the questions that prevent us from running and this post is designed to help you answer all of these!

Well, how will this post help you start running? By the end of this post, you will be able to know everything you need to know how to get started on running (and stick to it!).

What to Know and How to Prepare for The Best Running Experience

It’s true that all you need to start running is your will and your legs. Yep, in the most literal sense, that’s all you need. But, some things can make your running experience better. Your shoe, for example, helps you protect your feet while you run. Everyone agrees to that, right?

Here are some of the things that can make running better, safer, and more enjoyable.

Gears

Let’s give gears the little spotlight as the right gears can help you to run safely and more efficiently. Let’s look at the important gears and the other stuff that can give you a better running experience.

1. Shoes

Not all shoes are created equal. While running, shoes are your best friend. If you don’t have the right pair, you will end up hurting yourself. The right shoe, on the other hand, will protect your feet and give you comfort while you run.

Here are some things you want to look for in your running shoes.

Shape

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The first thing you need to do is to find a shoe shape relative to your feet. If you have a wide foot or bunions, go for shoes that have bigger toe room. This will help accommodate your feet better and have a nice snug fit while you are stomping on them.

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If you have slim and slender foot, don’t go for wide-toed shoes. Your toes would be too much space to wriggle inside and you may end up with some blisters because of the friction. Remember, your foot should fit in snuggly.

Too much room means blisters and too little room means foot pain. Remember that.

Size

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Though ordering shoes online is convenient, it’s not ideal. Particularly for a running shoe, you want to try it on and get the right size. Different shoes are made with a different thickness of the cushion. You won’t be able to tell how it fits unless you have tried it on.

The thickness of the cushion may prompt to go half a size bigger or smaller. Exchanging products online can be a little of a hassle so go ahead and visit an actual shoe store instead.

For a guide on how to choose the right shoe size, check out this video:

Cushion

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Shoe cushion determines how comfortable your foot is while you are running. But, if you look into the details carefully, thicker cushion is not always better. Your socks will add up to the cushion, and if it’s too thick, it could tighten the shoe. If it’s too thin, you will get blisters. So, it’s crucial to determine the thickness of your socks relative to the cushion of your shoes.

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With that in mind, you need to find the right amount of cushion for you. When fitting a running shoe, make sure you are wearing your running socks. Yep, the one you will be using when you run.

2. Socks

Socks will depend on your preference and the cushion of your shoes. It’s important to wear the right thickness of socks while running to avoid slipping inside your shoes. There are socks that have rubberized grip at the bottom. This is great especially if you are sprinting. This gives you more traction.

3. Clothing

Basically, you can wear anything that fits to your liking. But having some drifit (moisture-wicking) running shorts and jersey can make a great difference especially in the hot summer days. These drifit materials can wick moisture and make you more comfortable when you are sweating a lot.

Some fabric may feel heavy on the skin and gets soaked with your sweat. A moisture-wicking fabric is your best choice.

In cold winter, it would be difficult to feel the burn while you run. The proper gear can help you sweat out. A sweatshirt and sweatpants can help you warm-up quickly.

4. Waist Pack

You may think that with such short distance that you travel, you don’t need a water bottle. But, you know what, you need water. Even if you’re not running a marathon, it would always be handy to have a bottle of water ready.

You can go for a sports bottle and hold it while you are running or you can have a waist pack where you can have your bottle secured. If you aren't using it, maybe you can offer it to a runner in distress. It would be a great help.

5. Knee and Ankle Support

A knee support is not a must. Many people run without these and encounter no problem at all. But, if you have some kind of knee or ankle injury in the past, wearing one can help you prevent from reactivating that injury or aggravating it.

6. Accessories

Aside from the basic stuff you need, there are other things that would be nice to have like:

  • Heart rate monitor

A heart rate monitor can help you track your heart rate, obviously, so you can easily adjust your pace according to your heart rate.

  • Sunglasses

Sun protection is a must not just for your skin but for your eyes as well. If you love running in the morning or in the afternoon, wearing sunglasses can help you go a long way in protecting your eyes from the sun.

  • Earphones

I will not advise listening to music if you are running on the city sidewalks. It is dangerous to wear earphones while running around the city. However, if you are running at the park or on a treadmill, having earphones can make your run fun and worthwhile. You can play upbeat music to help set your running mood.

Tip: If you really want to make running worthwhile, you can listen to podcasts, tutorials, or ebooks to learn or be entertained while you are running.

   

Running and The Kitchen

Maybe you are wondering how the kitchen is involved in your running experience. Well, for one, if you don’t eat, you will be too weak to run. I think that’s a pretty extreme analogy. But, let’s face it, what we put in our mouth can affect our body function. Eat too much of something, and you can get some form of imbalance in your system.

Now, when you start running, you may need to plan your diet to reap the benefits of exercise. If you are trying to lose weight, exercise can help you burn more calories. But, regulating your food consumption plays the most important part. When you do strenuous physical activity, you will be hungry. This is the body’s response to replenish the calories you burn. But, when you are trying to lose some weight, you need a deficit in your caloric burn and consumption.

Carbohydrates

This gives you energy. If you don’t eat much, your body will burn your fat deposits instead. If you eat too much of potatoes, pasta, rice, bread, and the likes, you will build that fat deposit. So, it’s important to measure how much you burn to determine how much you should eat.

Protein

Protein is the building blocks of muscles. When you work out, yes, whatever form of workout, you strain your muscle, and it needs to be repaired and strengthened by the body. Protein will play a crucial role in growing your muscles and in its recovery. If you don’t eat enough, your body will lack the necessary building block to make your muscles bigger and stronger.

Fat

Contrary to what we all know and what food manufacturers advertise. we need to eat fat to maintain optimal body function. Fats are the next energy source after carbohydrates. Aside from that, they also help metabolize some vitamins that are not soluble in water.

Fiber

There are, basically, two types of fiber. That is soluble and insoluble fiber. The insoluble fiber helps your digestive tract and keep it in top shape. The soluble fiber, on the other hand, helps sweep anomalies particles in the blood and blood vessels to keep it in great working condition. This helps you have a great blood flow where it is needed.

Vitamins and Minerals

Vitamins and minerals, commonly found in fruits and vegetables, help in the absorption and digestion. So, it’s like something that optimizes the nutrients from the food we eat. These two also helps boost our immune system.

Running and healthy eating habit, when combined, can help you prevent a lot of chronic illnesses in the future. Imagine, simply eating the right types of food and exercise can help you prevent hospital bills!

The Diet Plan

It would be hard to point you out to a perfect formula of what to eat. But, here’s a generic option many runner’s base their diets on. It’s simple, but you need to measure your basal metabolic rate to find out how much deficit or increase you need to lose weight or gain mass.

  • 60% Carbohydrates
  • 20% Protein
  • 20% Fat

Of course, this is not absolute. If you want to lose some weight, you may decrease your carbohydrate intake and add more protein. But do not go below 40% carbohydrates. You may lose some weight quickly with, but you may not be able to perform your best.

Give your food intake a good attention. Paula Radcliff, a three-time women’s marathon record holder, insist that you should eat the right type of food in enough quantity to support your training and recovery.

Supplementation

There are times that we would not be able to eat all the right stuff and we may miss on our daily recommended dose of vitamins and minerals. You incorporate vitamins supplements to your diet. If you feel like there will not be enough protein in your diet for the whole day, you can go for protein shakes. That would be great for muscle repair and growth!

Hydration

When I started running, there were times that I feel weak and can’t seem to keep up with my pace. You know what I found out? Hydration plays a huge role in your performance. When you don’t have enough water intake, your mouth will feel dry, and your muscle may feel weak.

Well, hydration is not just about drinking lots of water. Electrolytes is another factor that affects your performance. Adding a pinch of salt for every glass of water helps you avoid getting dehydrated. But if you are planning on running some long distance, a sports drink is formulated with sugar and electrolytes to help you recover.

Sore Muscles, Medication, and Remedies

Running, or any form of strenuous physical activity will result in strained and sore muscles. It’s only natural. We all have to face this. There is no way to skip this part. But as you progress, your muscles will be used to running that sore muscles will just be some simple discomfort you can go through daily.

I especially warn the beginners. If you have been inactive for a couple of months or years, there will be tremendous muscle pain at the beginning of your journey. So, here are some ways to deal with them so that you know what to do when you get there.

  • Warm Shower
  • Warm Compress
  • Sauna
  • Ibuprofen
  • Other Pain Medication

A hot shower is one of the best ways to reduce pain that has an immediate effect. The warm water increases the blood flow in the body which brings all the necessary nutrients to repair the muscle and ease the pain. This is one of my favorite ways to get instant relief from aching muscles, aching back, or even a headache. I promise you will enjoy hot showers and baths!

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This follows the same principle of the warm bath. Get a hot compress and place it over the sore muscle. Make it as hot as you can endure for the best experience. Just not too hot, okay? You don’t want to burn your skin!

I used to go to the sauna to relax and ease sore muscles. Yep, you guessed it right. It follows the same principle as the warm shower. But this time, there’s an added benefit. Aside from a relaxing experience, you get to reduce muscle pain and lose some water weight. In 15-30 minutes in this hot room, you will shrink your cells a bit and lose some water weight. Yep, technically, you get a bit slimmer instantly!

If you cannot tolerate the pain and go through a few days with it, you can take some over the counter muscle pain medications. I would suggest you start with ibuprofen. Just be sure to check if you have allergies with it! You can have it three times a day with meals. It will not get rid of the pain 100%. There will still be discomfort, but, it can reduce the pain to a tolerable level.

I understand that different people have varying levels of pain tolerance. For some, sore muscles are something they could shrug off. For others, this pain can be perceived as debilitating. It’s okay, alright? If it doesn’t go away as expected, you can visit a physician for stronger prescription analgesics. If symptoms persist, you may want to schedule an appointment with the doctor for an in-depth checkup.

Make It Happen

Now, we are getting ready to run! But before that, you have to decide where you will run. Will it be the park or the neighborhood? Some people are not comfortable running outdoors, I’m aware of that. A treadmill is a perfect choice.

And you know what, even if you are an outdoors person, a treadmill will still be of great use for you. There will be times that the weather will not permit you to run outside. Rain, snow, blizzard, or hail are perfect excuses not to workout, right? But, if you have a treadmill at home or a gym membership, you won’t have an excuse to not reach your goal!

I know, somehow, maybe you still don’t know how to start. Let me give you a detailed sample schedule. This sample schedule will help you start off and lose some weight effectively.

For individuals who are not active yet, you may find it difficult to sustain continuous running. Our goal here is to get you started. So, this detailed table can serve as your guide for 8-weeks.

WEEK 1


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Take a 30-minute walk

Take a 30-minute walk

Take a 30-minute walk

Take a 30-minute walk

Take a 30-minute walk

Rest and spend time with your loved ones

Rest and spend time with your loved ones

The goal of the first week is to get you familiar with the location where you plan to run. This is to get your muscles a little-worked up. This is especially advised if you are a few pounds overweight and also for the elderly.

But if you feel like this is too easy, you can skip this and proceed to week 2 immediately.

WEEK 2


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Walk for 2 minutes, then alternate 1 minute running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 2 minutes, then alternate 1 minute running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 2 minutes, then alternate 1 minute running. Repeat until you reach 30 minutes.

Spend time with your loved ones

Spend time with your loved ones

The goal of the second week is to get you running! This is designed to get you started without getting your muscles sore too much. But, expect some muscular discomfort especially on the third day.

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WEEK 3


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Walk for 1 minute, then alternate 2 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 2 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 2 minutes of running. Repeat until you reach 30 minutes.

Spend time with your loved ones

Spend time with your loved ones

Week three is another relaxed pace to get you familiar and comfortable with your pace. The 4th week will start to pick up and become a little more difficult. Mend your sore muscles with a hot shower, bath, or sauna.

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WEEK 4


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Walk for 1 minute, then alternate 3 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 4 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 5 minutes of running. Repeat until you reach 30 minutes.

Spend time with your loved ones

Spend time with your loved ones

Don’t focus your mind on adding speed to your training. The important thing is to move non-stop to continuously burn calories. Five minutes of continuous running may seem a bit tough, right? But hey, you are on your fourth week here. You have already gained strength by now!

As you get stronger, you can easily build your speed and mileage.

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WEEK 5


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Walk for 1 minute, then alternate 6 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 7 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 8 minutes of running. Repeat until you reach 30 minutes.

Spend time with your loved ones

Spend time with your loved ones

By this time, you will feel your significant gain in your strength. A few flights of stairs will seem to be easier. And I bet you have lost a few pounds!

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WEEK 6


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Walk for 1 minute, then alternate 10 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 12 minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Walk for 1 minute, then alternate 14 minutes of running. Repeat until you reach 30 minutes.

Spend time with your loved ones

Spend time with your loved ones

Week six may seem too much when you just read it. But hey, you are a lot stronger when you get to week 6!

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WEEK 7


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Walk for 1 minute, then alternate 14minutes of running. Repeat until you reach 30 minutes.

Take a 30-minute walk

Run for 16 minutes, walk for a minute, then run up to 30 minutes

Take a 30-minute walk

Run for 18 minutes, walk for a minute, then run up to 30 minutes

Spend time with your loved ones

Spend time with your loved ones

Notice how much minutes are added? It may look too much, but hey, wait until you get there. You will enjoy it too!

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WEEK 8


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Run for 20 minutes, walk for a minute, then run up to 30 minutes

Take a 30-minute walk

Run for 24 minutes, walk for a minute, then run up to 30 minutes

Take a 30-minute walk

Run for 30 minutes, walk for a minute, then run up to 30 minutes

Spend time with your loved ones

Spend time with your loved ones

The last day will mark how much stronger you have become. This is an 8-week journey that will make you a stronger runner and lose weight at the same time.

Remember, as you get more mileage, you burn more calories, and your body signals you to replenish that lost calories by saying you are hungry. Surely, when you follow this schedule, you will gain more strength. When you follow a good diet regimen, you will surely lose weight and tone your body!

Remember, even the fastest man in the world, Usain Bolt, says that anyone can train and become better with a structured training and consistent program. The key is sticking to your schedule and taking it slowly.

For Older Adults


For seasoned individuals who wish to start running to lose weight, gain strength, or just for a hobby, it would be best to ask your physician and have yourself checked if you can do strenuous activities. Generally, you can follow the table above and perform lower intensity running.

For Children


Basically, you can follow the same training method mentioned above. The only difference is you have to keep your child motivated. Unlike adults with definite goals of losing weight and gaining strength, kids may not have the eagerness to exercise. So, a reward for a job well done,

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Mindful Running

Have you ever heard of mindful running? Well, this is how all runners should run. We should all run mindfully! Why? Because this is a way to keep your body in check while you are exercising. If you just run without minding your pace, your stride, your posture, and your breathing, you will tire easily and you may even get yourself injured. So, every runner must be aware of this.

To know the benefits of mindful running, check out this video:

The Running Posture

It all starts with walking. Before we started running, we first learned to walk. Then as we learned to manipulate our muscles forcefully, we began to learn jogging and eventually, running. But before digging into the details, let me define the best running posture to avoid getting injured.

Many people have engaged in running but failed to recognize and perfect their running forms. This may result in soreness and worse, injuries. Here’s are some ways to fix your running posture.

Get more idea on how to practice the proper running form by watching this video:

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  • Lean forward

Running in good form starts with leaning forwards. Leaning forward as if you are freely falling will signal the body to compensate and move forward. As you consciously lean forward, you will be in constant motion to avoid falling on your face.

This simple technique can spur you to run with the proper alignment of the body. But, many people fail to recognize this and bounce too much as they run.

  • Let your arms swing forward naturally.

Have you ever thought why we need to sway our hands back and forth while walking? Now that I’ve mentioned it, don’t you think it’s funny? Try walking without swinging your arms to feel the difference!

We naturally sway our hands while we walk to maintain our center of gravity. When you run, you will notice that you also naturally lift your hands and swing it back and forth even without thinking about it. We just learn it by instinct.

After reading this, I know you will be more aware of it! Now, there really is nothing special with this arm swinging. You just have to loosen your shoulders while running to avoid sore muscles.

  • Stride

As you lean forward, your foot would step ahead of you to catch your weight. Be mindful of your stride and bend your knees a little higher as you normally would when walking.

Pete Larson, the one who wrote Tread Lightly: Form, Footwear, and the Quest for Injury-Free Running, advises that we must be especially mindful of our stride. Longer stride, for one, let’s us cover more mileage. However, without the proper technique, we can over stride and shift the center of our gravity off the balance. This could lead to injuries. Shorter strides, according to Pete, is best, especially for beginners.

  • Landing

This is where many beginner runners fail. Have you observed how graceful toddlers run on barefoot? We might want to take a lesson from them! When we land on our heels, instead of the balls of our feet, it generates more pressure on the ankles, knees, hips, and spine.

So, in the long run, this could lead to chronic disabilities. This is why proper landing is one of the most important things you should be aware of when running.

It is more natural to land on the balls of your feet when running barefoot. But, because we are wearing padded and cushioned running shoes, we become less aware of this and often land our feet flat on the ground. That is why we all need to be extra conscious and mindful about our stride and landing.

The Breathing Technique

Aside from the posture and stride, another important thing we should all take in mind is breathing while running. I have talked to many beginners who can’t seem to catch their breath after a few minutes of running. Why? Well, the most common problem is inefficient breathing method.

When we perform any strenuous physical activity, our heart rate rises to pump more blood where it is needed. Now, naturally, we are stimulated to breathe faster to bring more oxygen to the blood and provide the body with oxygen-rich blood. Thus, increased heart rate and increased respiration.

If you don’t find your rhythm and correct pacing, you will run out of breath and, definitely, you won’t cover more mileage.

  • Count your steps

When you start running, you may not be aware of your stride or your breathing cycle. But, the first step to finding your rhythm is counting your steps. Here’s a neat trick from military training, shout “left, right, left, right, left, right, left” as you land your feet. Or you could just say it in your mind.

When you are able to do this, start counting “1,2,3,4,1,2,3,4,1,2,3,4” as you land your feet.

  • Sync your breath

Now that you are conscious about your pace, count your breath as you synchronize it with your steps. Inhale every two or four counts and exhale every two to four counts. If you can’t maintain this pattern, you may be going too fast. If you can’t seem to catch your breath and lock it with the rhythm, you may need to adjust to a slower pace.

The Stages of Running

Reading this far gives me a clue that you are ready to run! This is going to be fine! I know you are excited to start and anxious that you may not do running well. But hey, give yourself a break. The techniques and schedule may be overwhelming, but, nobody will judge you for not making mistakes! Remember this, you are way ahead than those who are not exercising at all!

Here we go!

Pre-Running Stage: Limber Up

Before you work out, this applies to whatever exercise you will do, you want to limber up and stretch your muscles first. You want to make sure that you prime your muscles with good blood flow to avoid muscle cramps.

It’s important to warm-up and stretches the whole body. Not just your legs, okay?

This video can help you to limber up:

1. Head rotation

2. Arm rotation

3. Torso twist and side to side

4. Hip rotation

5. Quad stretch

6. Touch the ground (hamstring stretch)

7. Do 10 squats

8. Do 30 Jumping jacks

Now, you’re ready to run! That should raise your heart rate a little bit and prime your muscles.

Stage I. Start with a Walk


Start walking vigorously and pick up to a brisk walk. Maintain this pace for at least two minutes before breaking into a slow-paced jog.

Stage II. Slow-paced Jog


Generally, a slow-paced jog is about as fast as your brisk walk but with more involvement of the lower and upper body. Keep this pacing for about five to eight minutes and go for a full-paced jog.

Stage III. Full-paced Jog


This term is quite vague, and there is no absolute rule on how you should do it. But generally, it has more intensity, and you will easily overtake walking people with your pace. A full jog pace is about 5mph. Maintain this phase for another five to eight minutes and feel your heart pump vigorously.

Stage IV. Run


This is the part where you get the runner’s high everyone is talking about! Increase your pace to about 7-8 mph. If you don’t know how fast this is, time yourself and you should cover about a mile for every seven and a half to nine minutes. Run for 5-10 minutes. Then reduce your pace to a full-paced jog or do a sprint.

Stage V. Sprint


If you are up to the challenge, go for a sprint! How, you ask? There really is no definite formula for that. If you feel like you have the energy to do it, sprint with all your might for 10 seconds.Don’t force it. Gradually work your way up and add a few seconds to your sprint every week.

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Post-Running Stage. Cooling Down

Gradually decrease your speed to a full-paced jog and do this for a couple of minutes, two to three minutes to decrease your heart rate. Then continue to decrease your pace to a slow-paced jog for another two to three minutes then go for a brisk walk.

Cool down for another few minutes, and you’re done! How does it feel? Feels good, right? Now, don’t forget to rehydrate!

Distance Running

Running the distance is a different story. If you are planning on racing a half marathon, marathon, or ultramarathon, you are looking at an insane training method. Did you know that the world record for the fastest person who finished a marathon is 2:02:57? How fast was Dennis Kipruto Kimetto running? Well, he got an average of roughly 4:42 minutes per mile or about 13mph.

Back in the days, about a century ago, records tell us that people used to finish marathons at nearly three hours. Now, people have been seriously training and have set the bar, high! The elite marathoners finish their races just a bit more than two hours!

Now, can you imagine how insane they have been training? Here we are struggling to sprint for thirty seconds, and there they are running non-stop for hours at an insane pace!

Let’s Hear It From The Experts

1. Just start.

You don’t have to start like Usain Bolt running all crazy! This guy can run 100meters in less than ten seconds! That is truly outstanding! But even Usain himself encourages people not to start with where he is. It took him an insane amount of training before getting there. The important thing is to start your journey. Now.

2. Invest in shoes.

John Hanc, the author of The Essential Runner, advises us to spend money on shoes. Not an insane amount of money, but a decent amount of money for quality. According to him, a $60 shoe can keep up with you up to 500 miles. The right shoe can prevent joint and leg pain in the long run.

3. Don’t forget to eat carbs before running.

Joan Samuelson, an Olympic marathon champion, says that we have to listen to our stomach. Our body tells us cue when we need to eat. When we get hungry, it means something. So, eat and give your body a favor. But, of course, watch out what you are eating. You don’t want to put junk on your body!

Eat a few ounces of carbs an hour before running so that you can avoid hypoglycemia. Just in case, bring a hard candy while you run!

4. Find a way to run.

When things get too busy, it’s easy to let go of running and finish all the stuff that needs to be done. But Dr. Duncan Macdonald, former U.S. record holder at 5000, says that a fifteen-minute run is better than not exercising at all. You can go for a quick run, then take a shower, and continue with the busy life. No excuses! You will lose weight and become stronger little by little.

5. Listen to your body.

You can run and go through discomforts and distractions and be done with it. But when there is pain, listen carefully. Pain is a signal that there might be injury says Dr. George Sheehan. Stop and observe the pain. Monitor it and consult a physician if it doesn’t go away. After all, you wouldn’t want to end up with chronic disabilities, right?

6. Stretch, but don’t overstretch to prevent injury.

Stretching before running is a must. It primes the legs of the much-needed blood flow and gets you ready for exercise. However, be mindful of your stretching routine and don’t overdo it according to Tim Noakes, M.D., author of Lore of Running. Your flexibility will increase overtime, but if you force it, you might pull a muscle!

7. Take long rests if needed.

At the first symptom of injury, Pattisue Plumer, two-time U.S. Olympian, says that you should take time off and rest for a week. It’s better to skip a week than to spend months at the hospital.

8. Rest regularly.

When you get the hang of running, you will realize how addictive it is. You may even want to run every day! But, Bruce Fordyce, nine-time Comrades Marathon champion from South Africa, advises planning your training and rest days carefully. Rest days are recommended to allow your muscles to recover and regain strength. Going on for long periods without rest will only be counterproductive and may not move you closer to your goals.

9. Maintain a sustainable pace.

Lorraine Moller tells us that we should not hurry the progress. Our muscles need time to rest and recover to become stronger. If we force it, we may get injured, and we may not be able to move forward as intended.

10. Run with a companion.

If you are having trouble running by yourself, a fitness app called Jaha helps you find a companion. Running with a companion can help you keep track of your pace and make the whole experience a lot more fun.

11. Run with a pooch.

If you find it terribly boring to run by yourself, Runnersworld advises us to run with a pooch. Running with a dog by your side can make running more fun and can help you lock with your pace. Having a dog by your side make your workout dynamic too!

Don’t Say Later, Start Now

With all the stuff you read here, wouldn’t you want to go out and run now? Enough with all the reasons not to go! Is it the rain? Go for a treadmill! You see, the benefits of running outweigh all the muscle soreness in the world!

We are all convinced that exercise can help us lead a better and healthier life, right? Now, go pick up a pen and calendar. Determine the best time for you to run. Take out your running gear and put it in your bag or somewhere you could see it. Just make it available. When you are ready, go out that door and hit the road!

Filed Under: Running

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