Runners Diet and Nutrition

Running is one of today’s healthiest ways to help maintain your body’s physical well-being. It is one good cardiovascular exercise that helps keep good circulation and a healthy heart.

Everybody needs proper nutrition and a healthy diet. This requirement becomes more vital for people who are into health activities like running. This is amplified further for runners who are also into competitions or have special dietary needs.

Normal Diet

An average person’s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats.

The daily calorie consumption of runners can also be modified, depending on the individual’s needs – whether he is maintaining his weight, losing some or gaining some.
Combinations can be tweaked accordingly to suit the individual’s needs.

Runner’s Diets

For instance, a distance runner preparing for a marathon may wish to increase the percentage of carbohydrates in his diet. This is during those periods of intense training where he covers long and grueling distances every week.

On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet. This is helpful because proteins can help stimulate muscle growth.

Calories

The next factor to consider with regards to people who are into running are calories. There are basic guidelines on the amount of calories an individual should consume regularly.

These are based on the person’s current weight and activity level. For runners who are into intense training, these might not be very accurate.

There are plenty of calorie calculators available online or you can get it from your doctor. Those are ballpark figures on the amount of individual needed calories. They can be good starting points for runners to find out if he is eating enough or not.

Sample Scale

An example would be a runner regularly consuming 2500 calories a day and running around 7 to 8 miles daily. If he still feels tired, he may have to increase his calorie intake.

If the runner is already at an ideal weight, he should strive to consume enough calories to maintain his weight.

Lastly, the quality of the calories consumed should also be carefully considered. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.

The runner could always obtain his calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well.

A case in point is a piece of cake that has an equal amount of calories as a turkey sandwich on multi-grain bread. Eating the cake will give him enough calories. However, the sugar in it will trigger the insulin response from his body, which can make him sluggish and less energized.

Nutrition is a very important component in such an activity as running. It is not just a question of energy but also of health.

Read more on Runner’s Diet

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

Following the Crumbs of Trail Running

With its popularity growing, Trail Running is enjoyed by adventure runners all over the world. With over 40 million trail running enthusiasts, 6.7 million trail runners from the United States alone, this variant breed of race running has captivated the focus of runners, making it a superstar-in-the-making among the ranks of running events.

Trail running basically differs from the now staple road running and track running events, in the sense that the races generally take place on hiking trails, literally living up to its name. The courses used in trail running are oftentimes inaccessible roads, accessible by trail head paths, which lead most trail running courses to traverse on hills, forests, narrow passages and dry desert-like roads.

Geared to test a runner’s speed, stamina levels and ability to adapt to changing course types, trail running courses commonly run from five to fifty kilometers. As a recreational activity or an organized racing event, trail running ideally fits the bill for adventure, being an avenue for runners brave the elements of nature.

Runners on trail running events usually bring with them water bottles, which are somewhat a necessity. In recreational trail running excursions, navigational skills are equally important as the cumulative running skills needed in a trail run. Getting lost in the wilderness isn’t exactly a wonderful thing to happen to a runner on a trail running competition. Though readily available portable navigation devices geared for trail running excursions can be found in most sports shops, having basic navigational skills prove to be advantageous.

As an Ultra Marathon Event, trail running is quintessentially represented by the Western States Endurance Run. Ultra Marathon Events differ from regular marathon runs, in the sense that Ultra Marathon Events run longer than 42.195 kilometers, which is the standard distance of a regular Marathon Run. There are more trail running events all over the world, aside from the Western States Endurance Run, or the Western States 100. The New England Trail Running Circuit, also known as the “Grand Tree Trail”, and the Great Britain “Lakeland Trails”, which boasts the biggest trail running series with over 3000 registered runners in 2006, to name two. But with all the differences that define trail running from regular track or road running events, a runner’s closeness to nature, and the solitude thereby experienced, is the appealing x-factor of trail running. Crowd support is understandably limited in a trail running race, making runners rely on their inner resolve to win. Bottom line, a runner’s determination fuels him/her, in facing the test in a trail running course.

Breathing Techniques In Running

Learning some breathing techniques in running should be an integral part of your running training program. One of the more important aspects of running is the proper way of breathing. Running is not just about the legs and thighs and feet. It is also about the lungs and how to bring greater amounts of oxygen into the system efficiently.

Unnoticed by many, even by the athletes themselves sometimes, the nature of your breathing during your running affects your performance. Those runners who can correctly deliver oxygen into their system are stronger than their counterparts who struggle when they are running because they do not know the technique.

Breathing Techniques in Running

Swimmer’s Breathing

One training technique is to breathe slightly slower than your body requires when you are not running. This starves your system for oxygen and forces the heart to beat faster.

After a time, the body learns to compensate for the lack of oxygen so that when this technique is not in use, your body is already more efficient in processing your breathed air. This is demonstrated in swimming.

Swimmers do alternate breathing which is breathing every third stroke. This enables them to breathe on alternate sides without taking a breath with every stroke.

At the start, their body demands more oxygen, but will learn to adjust to the decrease in oxygen. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency.

Breathing Rhythms

Breathing rhythms is also one of the best breathing techniques in running. Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. It could be caused by the simple forgetting to concentrate on the breathing or its pattern.

One way to avoid this is for the runner to time his breathing in rhythm with his steps. This is like the style of the swimmers who breathe at every third stroke.

Runners who get to this state can keep running like a clock, with consistent pace and a great deal of efficiency. This concentration on breathing can also take his mind away from pain or soreness that may have developed at this stage and can cause him to quit the race.

Deep Breathing or Diaphragmatic Breathing

One of the breathing techniques in running that can be used when running is diaphragmatic breathing or deep breathing. It has several benefits when correctly done and practiced.

It helps the runner to stay relaxed, which in turn, helps to decrease fatigue. The ability to relax decreases the chances of performance decline.

Runners who forgot to relax find themselves making inadvertent changes in form until they feel the resulting pain. Examples include clinching of fists too tightly and running with the shoulders too high to be effective. This type of poor form often results in muscle fatigue and soreness.

Deep breathing or diaphragmatic breathing helps promote relaxation while running. This is done by taking a larger-than-normal breath and exhaling all the way out.

During the exhale part, you should concentrate on releasing all the tension in your arms by shaking them, opening up your hands and moving your head in circles.

This combination of activities will give you an easy way to remain relaxed during the run and does not even need to break stride to do all of them. This is true to all the other breathing techniques in running – no requirement of great efforts but just as effective.

Kinds of Women’s Running Apparel

Just like men, there are a lot of females who do running as a form of exercise.

However, a woman’s body and physiology is vastly different than that of men. Therefore, they need special women’s running apparel so they could run safely and comfortably.

First on the list of women’s running apparel are running shoes. Most women’s running shoes are no different than men’s, except maybe for size and color. Women’s shoes tend to be slender as most women’s feet are smaller than men’s.

While most men are content with cotton t-shirts when they run, women are quite meticulous about how they look, even if they are just exercising. Therefore, women’s running apparel also includes tops that are both functional and aesthetic. Aside from shirts, popular upper garments include tank tops, racerbacks, midriffs and halters. These garments, although revealing in design, are quite practical. The design exposes a lot of skin, which allows sweat to evaporate faster, efficiently cooling the body.

In connection to the tops, women also need articles to bind their breasts. Bouncing breasts feel uncomfortable and sometimes painful. That’s why women’s running apparel also includes sports bras. These bras are especially designed to support the breasts while imparting maximum level of comfort. Some sports bras are designed to be worn as tops rather than underwear.

For their lower garments, women either wear jogging pants, capris and shorts. During warmer days, women prefer shorts than pants because they are cooler. They also prefer short or long tights. Wearing tights also allow greater and freer movement than normal cotton lower apparel.

Women’s running apparel also includes special base layers or undergarments. They are necessary so they could remove moisture from the body. These garments are made of special materials that do not soak sweat. Instead, the material wicks away sweat. This means the fabric allows the moisture to pass through where evaporation will get rid of it. This keeps the runner warm and comfortable.

During cold season, women usually wear an insulating layer called a mid layer. These garments remove moisture from the body. However, it also keeps the body warm by trapping warm air. The woman should keep in mind though that this layer should not be too heavy or too tight to prevent overheating.

There are other items that would make a woman more comfortable when running. Items such as headbands prevent sweat from stinging the eyes. Wrist sweatbands soak the sweat from the arms before dripping to the palm.

A female wearing good women’s running apparel will look good and feel good.

Learn about Pronation and Women’s Running Shoes

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The Three D’s in Distance Running

When it comes to long distance running, speed isn’t exactly the buzzword. Discipline, Determination and Dedication are the three D’s that pretty much make what long distance running is all about.

Stamina is a much bigger factor, compared to speed, when it comes to long distance running. Unlike sprint running, long distance running requires runners to “budget and balance” their energy to win. Physical conditioning is therefore quite essential, so it isn’t surprising to hear of runners training for long distance running events.

Considered as a popular choice for entry-level long distance runners, a 5,000 meter long distance run is a quite popular long distance running event. The event demands superior aerobic conditioning, as well as running pace tactics from runners. Often recommended training regimens vary, but running a sum of 60-200 kilometers a week, months before the long distance running event, is common. It basically demands the three D’s from a runner, before the race, during the race and after, for future runs.

Kenenisa Bekele, an Ethiopian, holds the world record for men, completing a long distance run in Hengelo, Netherlands on the 31st of May 2004. It took him 12:37.35 to complete the track. Meseret Defar, another Ethiopian, took 14:24.43 to complete a 5,000 meter long distance running event in New York City on June 3, 2006. She holds the world record for women.

Another popular long distance running event is the 10,000 meter long distance run. They are often a combination of road races and cross country running events, and are hailed to be more exiting to witness. Where the 5,000 meter long distance running event is ideal for entry level long distance runners, the 10,000 meter long distance running event calls for more season runners, who have conditioned their bodies for longer distance runs.

The three D’s of a runner are truly tested with this long distance running event, considering the length of the track. Ten kilometers wouldn’t sound much to most, as most people would ride a vehicle in covering such a distance, but try to imagine covering ten kilometers running. The reality of how tiring that would be isn’t hard to ignore.

Training for a 10,000 meter long distance running event would take twice the effort a 5,000 meter long distance running training would, doubling the three D’s fueling a runner.

Kenenisa Bekele, the same record holder for the 5,000 meter long distance running event, holds the world record for the 10,000 meter long distance running event. Bekele took 36:17.53 to complete a ten kilometer long distance track in Brussels on August 26, 2005. Wang Junxia holds the world record for women, which took her 29:31.78 in 1993.

Long distance running is truly a test of overall stamina. Speed matters, but not as much as one’s stamina. Developing this doesn’t just happen overnight. It takes a great level of Discipline, Determination and Dedication to do so.

The three D’s integral for long distance runners to have.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

Running For Weight Loss: Six Facts You Should Know

Running is proven to be an effective way to weight because of its intense physical demands. And to some people, losing weight is their primary reason for sticking to a running program. But to effectively shed pounds, it is important to know a few facts about running for weight loss.

1. Running replaces body fats with muscle tissues. The latter, however, are denser and heavier than fats. Therefore, a few weeks into your running workout, you will discover that you don’t drop pounds, you actually gain weight. It’s okay. This only means that your running is working effectively. With continuous efforts, you will eventually lose the excess pounds.

2. Running is an efficient calorie-burner. In a study, it is reported that people who underwent a planned exercise burned 2,800 calories a week and dropped 30 pounds. On average, a 150-pound individual burns 100 calories per mile, and if a runner is committed to running five miles per day, he can lose more or less 500 calories daily, and 2,500 after five workouts a week. And that would mean a significant loss. But take note that caloric expenditure varies depending on body weight. A 110-pound runner may lose 80 calories per mile; a 200-pound may burn 150. Also it is important to remember that as the weight drops, the amount of calories to burn likewise drops.

3. Losing weight is all about burning more calories than you consume. Therefore, there is something to be said about watching what you eat. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on coffee, alcohol, chocolates, fast foods, and junk foods. You should instead consume more carbohydrates.

4. Running is effective if done regularly. If you are serious about losing weight, you need to commit to a regular running schedule and stick to it. One thing you need to keep in mind: running several days a week is more effective than one-day running, regardless of the length of time. Though daily running is ideal for losing weight, three or four days can meet the goal.

5. Intense running, or running at a fast pace, is effective in weight reduction. It has always been believed that slow running ushers you in the fat-burning zone. That, however, is negated by recent researches. According to studies, intense running in fact burns more calories. Because it is likely to be more injurious, intense running is best done for shorter periods and should be scheduled, at the most, twice a week.

6. Running program needs to be modified to achieve the desired weight. You have to understand that the body gets used to the hard work overtime, becomes efficient, and therefore burns fewer calories. The body, in effect, stops losing weight. To achieve your desired weight, you need to incorporate changes in your regimen from time to time. Three things you can do: run at a higher speed, increase the distance, or run for longer periods. Remember, running for weight loss can be a little tricky, but if you stay attuned to your body, it becomes fairly manageable.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

Pronation and Women’s Running Shoes

Running shoes are a runner’s most important piece of equipment. They are vital for comfort and safety. Although men and women’s running shoes are almost similar, women’s running shoes are specially designed for females. That is because most women have more slender and dainty feet than men.

The correct pair of women’s running shoes for a female depends upon her foot type. The biggest factor would be her feet’s pronation. But what is pronation? Pronation is the rolling motion of the foot from the heel to toe while the feet are in motion.

A neutral or normal pronation means that the foot hits the ground, the impact of the heel and the ball of the foot is spread evenly across the foot.

Underpronation happens when the shock and weight of the impact is absorbed by the outside of the foot, rather than evenly.

Overpronation happens when too much roll is evident on the inside of the foot once the foot hits the ground. This mainly distributes weight and shock on the inside of the foot, rather than throughout the foot.

Pronation can be determined by checking the rubber sole of the shoe. If the inside is more worn than the other parts of the shoe, then it can be said that the woman overpronates. If the outer side of the shoe shows a lot of wear than the inside, then the woman underpronates. Of course, if the wear is equal, then the woman has neurally pronated.

With the endless brands and varieties of women’s running shoes in the market today, choosing the right pair could be a difficult and challenging task. If the woman is an underpronator and runs more than 25 miles a week, then the best shoes for her are Brooks Glycerin, Mizuno Wave Rider and Asics Nimbus.

The Brooks Glycerin has great support and is durable. This brand of women’s running shoe has a removable gel footbed for extra cushioning. The Mizuno Wave Rider and the Asics Nimbus are well cushioned shoes that are designed for runners with a wide foot. However, both shoes can have problems with durability if the woman weighs over 140 lbs. Purchase these shoes at a half size larger than your normal street shoes.

For female overpronators who run more than 25 miles a week, the best would be the Mizuno Alchemy, Brooks Ariel, and New Balance 856. The Mizuno Alchemy has a modern control, has maximum support and is well cushioned. For small and medium sized female runners, these are very good shoes. The Brooks Ariel is durable and has excellent arch support. For moderate to severe overpronators, the New Balance 856 is the best.

For a female to buy the correct women’s running shoe for her, she needs to know her pronation.

(All Pronation Videos are brought to you by Runner’s World TV)

The Light of Running Safety Gear

Brooks Nightlife Reflective Vest, Nightlife, Large/X-Large

Running is a great form of exercise. It boosts cardiovascular capacity, as well as provides the body with an overall workout. Running also develops a sense of discipline, dedication and determination, qualities essential to any person living today.

In a sense, running doesn’t only keep one’s body fit, the act somewhat develops a sharper, more disciplined mind.

Athletic gear manufactures come up with an assortment of running gear for runners to pick from, depending on what runners’ need. From specialized running shoes, to Dri-Fit apparel, the varieties of available running gear range from shoes with extra ankle support, to pulse rate readers, making runners aware of how much pressure their putting their bodies into.

Athletic gear manufacturers also consider the safety of runners, thus the popularity of running safety gear.

Running safety gear is oftentimes associated with reflective gear. Most running safety gear utilize reflectors which shine upon contact with a light source. They are ideal for early morning runners, making motorists aware of their presence on the road, thus avoiding road related accidents. But running safety gear isn’t simply limited to reflectors, though reflectors do play a major role.

Wrist mounted whistles, made out of reflective fabrics, would be good examples. These running safety gear items have saved runners from potential muggers countless times. A similar running safety gear item would be wrist mounted personal alarms, which produce louder noise once triggered. As muggers don’t want to attract attention, a wrist mounted whistle, or wrist mounted personal alarm stand as deterrents to mugging incidents.

A more “physical” version of wrist mounted alarms, would be wrist holsters for pepper spray canisters. As a running safety gear, these holsters provide runners an option when it comes to defending themselves against muggers. One just can not predict what one would encounter during a run, thus the value of being prepared.

GPS enabled watches, are another category in running safety gear. Getting lost during a run could escalate to be a threat to a runner’s safety, and having a GPS enabled watch avoids such incidents. Most GPS enabled watches designed for runners have built in heart rate meters, which also prove to be quite useful to runners. Shoe wallets, ankle wallets or wrist wallets also comprise another category in running safety gear. These items aren’t necessarily made just to hold one’s money, but other items could be stored inside them as well.

Asthmatics could put their puffers in these items, in case an asthma attack kicks in. Cellular phones, small as they come nowadays, could also be put in these wallets, and would come handy in case of emergencies.

The purpose of running safety gear is self explanatory. Their value is no different.

Basic Running Training Program Tips for Beginner Runners

Running has been a popular past time since ancient times which is known to have many advantages including that of making our hearts stronger. It is also a form of exercise that helps us to live longer by making our muscles firm and healthy. Because of its popularity, running has already been considered a sport and many people in different age range are starting to get into it nowadays. But before you begin to run, you must know that there are also certain guidelines to follow in order to become a successful runner. That is the reason why running training tips for beginner runners are made. Here are some of these tips for beginner runners:

Evaluate Yourself

Evaluation means assessing one’s self if an aspiring runner is ready for the trainings and challenges needed to be a good athlete. And with it should come persistence which is necessary to motivate the runner to achieve more and eventually, be able to win in races. Aside from hard work and perseverance, running also involves physical capability. And if the athlete is able to compete physically then he will like and enjoy what he is doing and therefore, he will surely not give up easily.

Physical capability must always be shaped first above everything else. Otherwise, the runner might not be fit to run long distances. So it is very important that assessment be made before engaging in running or even on the course of training. However, signs of readiness are the start to be an effective runner. They are actually the foremost requirement in the running tips shared for athlete-wannabes just beginning to run.

Research and Study Different Running Trainings, Techniques And Strategies

As of late, research has observed that physical capability or readiness is not enough for beginner runners to start running training. It has been found out that mental capability is also big plus to be efficient runners. That is why many people who aspire to be good runners, nowadays, not only spend their time running training on the field but also on libraries or in front of the computers to learn more about running and trainings, as well as techniques, and strategies in training. This added knowledge will greatly contribute to the improvement of an athlete because learning is not just a one time deal but a continuous effort to further improve the status of being a beginner runner.

Eat The Right Amount Of Nutritious Foods

A balanced diet is also important in running training that is why athletes are required to maintain their fit and firm bodies. And the best way to do it is for runners to eat foods that are rich in protein, carbohydrates, vitamins, minerals and fat and especially milk which remains the best source of calcium our body needs.

While proteins are very important for the runners’ growth and repair, the carbohydrates and fats which are nutrients that will definitely give runners the energy to run much faster are also indispensable. Vitamins and minerals are necessary to help a runner’s body work well at its best while green vegetables, fruits, fish, beans and eggs are good to be eaten by beginner runners as well. All of these foods are needed to be taken in the right amount.

Beginner runners can also consult their dieticians and nutritionists to prepare them a special kind of diet that will help them win all races and emerge victorious over the others. Eating the right kind and right amount of food among runners is actually one of the best tips in basic running training.

Practice Religiously

The best way to achieve one’s dream as a runner is to never stop practicing. Almost all great athletes around the world, no matter how good they are, are still practicing to further improve themselves. That is why in order to be an excellent runner, practice must be on top of your priority. Remember, the road to success is never too easy, so hard work must always be ahead of everything.

Yes, this holds true for the saying “practice makes perfect”, but if you can’t be perfect at least try to be close to perfection. Maximize the learning you can get from a good coach or trainer during practice because they will surely give you the best advice you can get from running experts. But above all, every runner must religiously follow his own set of practice exercises as well as schedule to achieve his goals in running.

Really, running training tips for beginner runners greatly help runners in achieving their goals as athletes. However, it is also very important that they follow the tips very closely. Why? Because it is only through running training that beginner runners will be trained to be their best and eventually take the place of the great runners in the previous generation.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

Be A Part Of Your Local Running Scene

Wouldn’t it be fun to have another circle of friends aside from your school and workplace? Yes, running training can put you on the local running scene where you get the chance to meet many friends. But the most important part of it is, you get to meet friends who share the same passion of running as you do.

The Magic of Fun Run

All over the world, these two words have been popularly known from people of all age brackets, “fun run”. Communities have long since embraced the culture of running, including the practice of running training by all runners to be able to compete for the 5K, 10K and 20K running events or marathons. What is amazing with these marathon events is that you get to meet runners of different personalities, skills and capacities, and most importantly having varying reasons of why they run.

Make Yourself A Part of the Local Running Scene

So how does one really make himself a part of the local running scene? First, a runner must identify his place in the running scene. Find out if there are local running clubs you can join and participate in at your locality because most cities have local running clubs of their own.

Get updates on the accurate schedules for running training, racing and all marathon events. You may also ask about the meeting schedules of those running groups that regularly meet every week. Why? Because they are good training for learning so much about running and of course, improving your skills more in your running training.

Race! Race! Race for Fun!

Racing does not necessarily always have to do with competition and reaping awards. Sometimes, runners race for the simple reason of wanting to have fun and participating in charity work usually initiated by through fun run events. Actually, the best part after the event is when there is dinner for all runners with floating free beer for everyone! Clearly, running is a great source of fun for people who run.

Volunteering for A Cause During A Running Event

There are so many ways to be involved and participate in the local running scene should a runner wish to do so. In fact, there is a long list of activities and tasks a runner might want to dip his hands on including that of the registration, the giving out of water, arranging of trophies where they should be displayed and other so many jobs for runners who would wish to participate in holding the event.

Be A Spectator and Cheerleader

Joining your local running screen can go as far as being a spectator. If the running race will pass by your place make sure that you cheer and egg on the runners as they pass your house. See, even watching can already be participating in this popular local event of running and marathons.

Run A Local Store for the Runners’ Needs

You may also put up and pull out your own local and portable store anytime and anywhere you want to. Your store should include all basic needs that a runner will look for. Also important is your ability to provide information to runners, offer tips as well as advices on anything the runners might need.

Make Reading Materials About Running Accessible to Runners

Provide information that are marathon-focused entertainment; reading magazines about basic running training information, health and nutrition in relation to running. Here should also be on races as well as winning strategies for races, injuries and how to prevent them, and so much more reading materials on the various topics related to running.

Safety Reminders When Running Training During Nighttime

If you are the type of runner who is more comfortable running and taking your running training during the early evening rather than in the early morning or afternoon, then you are the type of runner who should heed more to safety reminders.

Wear Very Reflective Gear

Rule number one, when running training during nighttime, make sure to always wear reflective clothes or gear up with anything reflective. Also, you should always go against the traffic flow so instead of the cars being behind you, you will be facing them and therefore, you will see all cars coming towards you. That will surely be a good precaution measure to avoid accidents and getting ran over.

Wear the Right Running Shoes

If you are starting out with your running training during nighttime and you are the type to possess low arches and at the same time have the excessive-inward-foot movement, then it might be best if you choose to buy the straight lasted type of shoes. For the runner who has high arches and has the tendency to do outward foot motion excessively, then the curved lasted shoes are better.

Gadgets to Guarantee Night Visibility

When running training at nighttime, always make sure to wear a safety light worn on the waist or on the arms. These are available in colors red or clear light and some even features a flashing signal option which will really make you visible to all motorists and therefore, avoid accidents or injuries.

Be Alert Where You Are Heading

While it is very dark running during nighttime, the best way to combat accidents is caution. Avoid having shin splints or that forceful crash of your heel against the road. This may cause your joints and feet to want less and less to touch the ground and eventually, may lead to injury.

And should you get injured while running training at nighttime, the very first thing you must do is rest to prevent additional injury to happen. Immediately apply ice if there is any, and elevate injured part to reduce swelling and therefore, prevent build-up of fluids in the tissues. Always take your rest to avoid getting too fatigued.

Experiencing Fatigue and Soreness is Normal

Yes, nighttime running can also be a source of stress or fatigue for the runner. And this fatigue may be attributed to the fact that there is anticipation on the part of the runner to watch out for all the vehicles coming; not to mention the anxiety of avoiding and having to dread injuries or accidents to happen. And these give most runners an experience of soreness.

And when runners disregard the body signals their body is sending them, yes, fatigue sets in. However, there are ways of avoiding fatigue and soreness and one of which is do not overstress yourself. Putting yourself to too much fatigue, which includes running at nighttime in a busy street of so many motorists, will really reap sore muscles and painful joints as well. And so, should you experience this sharp pain, it would be wise to rest and immediately see a coach or physician before getting back to your running training program.

Running Uphill at Nighttime

Yes, as they always say, the hills are and will always be a runner’s friends, but not so much especially when it is nighttime. Running uphill during your weekly training is guaranteed to make your legs as well as your ankles stronger. However, doing it at a nighttime might pose more serious threats than getting your ankles stronger. So, if you plan to run uphill, make sure it is during morning or early in the afternoon instead.

If your running tracks are without any visible hills, then it would be best to just drop by a gym and do your running training indoors, use the treadmill there, or simply run some flights of stairs to imitate running uphill.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Archive | February, 2011