Buying Running Shoes for Beginners

If you are going through this article you might have probably decided to start running. Congratulations on your decision to pursue a healthier lifestyle. You might be running because of your health or because you enjoy it immensely. Whatever the reason is, you do have to look for the perfect running shoes to help you with the job. People have different feet so naturally there are quite a few kinds of running shoes available on the market.

Making this choice can be a bit confusing. You need some basic knowledge regarding this and pretty soon you will be clear on what to do in order to choose the perfect pair for you to run with.

The type of running shoes you get is dependent on whether you have a low foot arch, a normal foot arch, or a high foot arch. It also depends on your gait or how your foot impacts the ground you are running on. You might be mildly overpronating, supine, or neutral. Finally, the kind of surface you run on will also play a role in choosing the shoes.

Based on the different factors above, there are four basic kinds of running shoes. There are those that give cushioning, stability, motion control, and trail shoes. You can also get toning shoes such as the Reebok Easytone. These shoes help you burn calories and tone your leg muscles.

How then will you know which pair of running shoes to get? It is best to ask a professional to look at your running gait by looking at a video of how you run. He or she can also measure the arch of your foot. There is no need to go to a doctor to do this since there are plenty of specialty stores who can do the service free of charge. See to it that you go to somebody who is experienced and make sure to go for a second opinion or even a third.

This evaluation will tell you which pair of shoes to get based on the type you fall in. You might be overlapping several kinds since usually running shoes form a combination of the four. This is why fitting the shoe is necessary. Shoes like the New Balance 993 come in wide and narrow sizes, but others might only come in one width. After your foot has been evaluated and you have tried on a couple of pairs, find the pair that makes you feel best. Walk around with them. You should get the best shoes since you will spend a long time wearing them.

Now that you have the perfect running shoes, you have to figure out when they should be replaced. Wearing old or worn out shoes is a potential cause for injury so replace them right away if you need to. It is hard to determine what time is the best type; again it depends on how and where you run. Most people replace theirs after running 400 miles or so.

Jogging Tips For Beginners

One of the best exercises and easiest ways of reducing fat and burning calories is jogging. There is no need to go to high-end gyms for doing workouts to reduce body fat to lead a healthy life. The simplest form of running exercise like jogging will be more than enough to provide you with all the health benefits when you do it consistently. Here are a few important jogging tips if you are a beginner.

Jogging is a form of low impact exercise where you have to run slowly at a pace of about 6 miles per hour. The best time to do this exercise is in the morning. If you are a sound sleeper, set your alarm to wake up at about 6 a.m. and latest by 7 a.m. If you wake up later than this you will not get enough benefits of jogging. This is because in the morning the air in the atmosphere is fresh and has high oxygen content. So you will be able to draw in enough oxygen required for your body. When you jog your lungs are full of oxygen which is very useful for burning the calories. When you wake up late, the quality of air and amount of oxygen is reduced.

How to get ready for jogging? The best way to make it more effective is to drink a lot of water. When you wake up in the morning do not consume anything. All you have to do is wash your mouth well and drink at least half a liter of water. Do not drink more because you will not be able to jog properly. Also make sure that you do not eat anything else. If you feel tired you can consume some fruit juice which can be consumed on your way. Citrus juices are very good.

Before jogging you need to warm up your body. Some of the simple ways include skipping, jumping, sit-ups, stretches etc. When you feel energized you can begin your jogging. Beginners remember not to jog for more than a kilometer. Slowly increase the distance as the days go by and when your body gets used to the schedule. The type of clothes you wear is also very important. Wear light clothes and those which can absorb sweat. Since you will be sweating a lot you should wear comfortable clothing which is airy and can absorb moisture.

If you feel tired you can either sit or stand in one place and practice breathing deeply. Breathe deeply and fill your lungs with air. Also, drink some juices or other energy drinks. When you feel relief you can get back to your exercise.

Correct Running Form Assessment by Beginning Runners

Beginning runners should start their running career by examining their own running form to prevent running injuries in the future. Of course, this comes after buying their first pair of high-quality running shoes such as Asics Gel Enduro and Asics Gel Equation. Running with a correct body form and posture can greatly protect them from various injuries, as well as enhance their whole performance.

Below are the correct running forms suggested from head to toe:


To achieve optimum position when running, runners should keep their head up and straight, focusing on the road several feet from where they are going. Some people tend to loo down at their shoes or at the road where they are stepping. This puts undue stress on the neck and back muscles, which can later on lead to muscle pain.


The shoulders should be held low and loose, instead of shrugging it or tightening it. The shoulders should be kept in a relaxed position. If runners shrug their shoulders, it can cause tension over the neck, back and head of the runner.

Arms and Hands

The arms and hands of the runner should be kept relaxed, as well. The arms should be positioned at the side of the body at all times. Runners should not cross their arms on their chest, most especially when they are tired since this can hinder their breathing. Also, runners should only swing their arms back and forth at the side of their body and not in front. On the other hands, their hands should lightly brush the side of their hips when they are running. Lastly, fists should not be clenched.


The hip is the center of gravity when running. Thus, it is also important to maintain it in a right position and not sticking it out. The upper torso determines the position of the hips. If the back and torso is straight, it will also keep the hips in a straight position. The position of the hips is very important for sprint runners to improve their running speed.

Legs and Feet

Sprinters usually over-stride when running. However, long-distance runners need not do so since they need to conserve a lot of energy. Thus, long-distance runners should have short strides, which are kept low on the ground. When landing, the foot of the runner should be right under their body and not positioned in front of them. Also, the knees should be slightly flexed as the foot touches the ground so that the knees can bend down to absorb impact well.

Six Cross Country Racing Tactics

Cross country running is an exciting sport, one that provides plenty of opportunity to use various tactics when racing. Because every course is different, with its own valleys and hills and changing terrain, every racer has to take into consideration many different elements at the beginning of every race. Here are six examples of effective tactics for racing in cross country:

Cover the entire course before the race. Ideally, every racer should go through the entire course the day before the race. This avoids the problem of overexertion during the warm-up before the race. Each course is unique – it has its own opportunities in its own dangers to learn about.

Race in the right shoes. Before the race, examine the course and decide whether you need running spikes or racing flats. If the course is slippery or muddy, the right pair of cross country running spikes can give you a tactical advantage over the other racers.

Get into a good starting position. The race course may be wide enough to maneuver for position at the beginning of a race. But it can soon narrow into a series of twisting trails, where you can easily get boxed into a bad position. You should run the first 400 m of the race fast enough to place yourself into a good starting position, but not fast enough to build up oxygen debt.

Take advantage of every opportunity. Always be alert for mistakes and signs of weakness from the other racers. At the top of the hill, some runners might slow down, or they might ease up when running around a curve. Be on the lookout for every opportunity to make a quick and effective move.

Surge when out of sight. It can be very unnerving tune upon resume from unnerving for an opponent to turn the corner, only to discover that you have advanced your position with the sudden surge. Use the element of surprise to your advantage when you’re out of sight from the other runners.

Race against other runners, not the clock. A road or track race is different from a cross country race, where the conditions on the course are constantly changing. Trying to run an even race pace may leave you at a disadvantage, or even be impossible under the ever-changing conditions.