Whether you’re an Olympic medal holder or a first-time runner, marathon races are never a simple stroll in the park. Over 500,000 marathon runners finished their races in the United States alone last year, making the endurance test more popular than ever before.

While most are all too familiar with marathon races held in London, New York and other major cities across the globe – there are some races that go under the radar and aren’t for the faint hearted.

Here, we introduce you to the five toughest races in the world.

#5 – The Badwater Ultramarathon

The Badwater Ultramarathon is a 135-mile haul in the middle of Death Valley. Undertaken in the middle of July, the race goes 280 feet below sea level, where runners must deal with rugged highway, passing motorists and temperatures as high as 130 degrees Fahrenheit. The race is an invitation-only affair and is limited to 75 runners with a suitable pedigree. 79% of runners finish the race, yet if it was open to the general public that number may not be quite so high.

#4 – The Siberian Ice Marathon

This is billed as the coldest race in the world. Taking place every December, the Siberian Ice Marathon sees 1,000 runners battle the Siberian winter to complete the course, which stands at 21.1kms. Temperatures reach well below zero and in 2001, weather severely disrupted the race with runners braving a devastating minus 39 degrees Celsius. On that occasion, just 13 finished the course.

#3 – The Everest Marathon

In a list that’s filled with extremes, the Everest Marathon can boast about being the world’s highest race. Filled with 42km of downhill running, the course is filled with ice and snow, proving a fresh challenge from those who may be used to road marathons. Because of the altitude competitors are running at, participants are required to spend 26 days on the mountain just to acclimatise to the conditions.

#2 – The Barkley 100 mile run

The Barkley 100 mile run is the race most described as being the toughest endurance test on the planet. Due to its difficulty, the course has been altered on a number of occasions but the basic plan stays the same – a sequence of 32km loops through the hostile terrain of the Frozen Head State park in Tennessee. The race is restricted to just 35 runners, who have to secure their place through a motivational essay entitled: “Why I should be allowed to run in the Barkley”. If literary skill was all that the race required, I think we’d see a few more successful runners.

#1 – The Marathon Des Sables

This race can rightly stake its reputation as the toughest race on the planet. The Sahara desert is the setting for this one, where over seven days, runners wage their way through a shocking 249km of sandy terrain. Organisers say that those who wish to run must intake 4,000 calories per day, drink 7 litres of water and wear shoes that are two sizes too big – just to accommodate swelling.

 Maybe we should just stick to trying our hand at the London Marathon after all?

About the Author

This article on the toughest marathons in the world was written by marathon-running Barrie, who works for Watchco.com – suppliers of men’s sports watches to help you keep a track of your time. 

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How Vibram Five Fingers Came to Be

Vibram is an Italian company that has been producing some of the finest rubber for shoes since 1935.  Nearly all of the best high-end hiking boots utilize Vibram rubber and they are the leader in shoe soling technology.

The Vibram Five Fingers sole technology started out as extensive research and design project.  When Vibram approached shoe manufactures about incorporating this revolutionary barefoot rubber sole into their products it fell upon deaf ears. So Vibram set out to build and sell the Five Finger shoes all by themselves.

Barefoot Running

The premise of Five Finger shoes is to allow wearers to get all the benefits of running barefoot and still provide protection for the feet.  Barefoot running has gained popularity in recent years as a means to strengthen the lower leg and correct poor running form.  Barefoot running promotes a healthy and natural mid foot strike saving your knees and lower back from excess strain.

There are some reasons to be cautious though.  You should never rush into barefoot running.   It is a very gradual process.   If you do not “build-up” to running barefoot slowly you can end up injuring yourself.  I’ve personally seen it happen several times.  So, please be patient when just getting started with Vibram Five Fingers.
Vibram Five Fingers KSO

The KSO or “Keep Stuff Out” Was One of the Original

Five Finger shoes to be introduced.  It has gained a widespread following as being a “do-it-all” Vibram.   This is a great option for water sports, travel, the gym and running.

If you want support, cushion or padding this isn’t a great running shoe.  If you need correction to your stride this won’t be great running option for you either. However, if you have a neutral stride, the KSO could be a good option for you.

So let’s move on to some of the details.

The KSO is 100% synthetic so you can wash it with water and soap or even toss them in a washing machine (hang dry only).  There is an anti-microbial lining to help prevent foul odors.  And yes you can wear these without socks or with them if you prefer (injinji makes the most popular “toe socks”).

A breathable mesh upper helps keep your feet cool, while still keeping rocks and pebbles out. The KSO is secured in place with one Velcro strap that also tightens up on the Achilles tendon. And the heart and soul of the shoe, the patented Vibram rubber sole, hugs the bottom of your feet like a glove.  I’ve heard people describe it as feeling, “ like sticky rubber glued to the bottom of my feet.”

The shoe itself is extremely basic.  There are no frills – and that is the point.  It’s a completely natural, barefoot experience that protects your feet from the elements.

Now the sole is thin and flexible, and I’ve been asked several times “doesn’t it hurt if you step on something?”

Well my answer is always the same…

1.     The shoe makes your run “softer” so if you do step on something – it doesn’t hurt too much.

And…

2.     Running with Vibram shoes makes you much more “agile” and “aware”, so I rarely step on anything that would hurt.

Who should use the Vibram KSO?

I think there are two groups of people that benefit from the KSO the most.

First:  the experienced runner that has a great stride and wants to mix up their running regime could add 1 day a week of Vibram running.  This would help strengthen the lower leg and just “mix things up.”

Second:  someone that has already worked up to a consistent 10-20 miles per week, but doesn’t have great form.  This person could switch to KSO’s, drop their volume to 10% of their normal mileage, and increase by 10% per week.  They could then decide to switch back to traditional shoes or continue on with Vibram KSO’s with their improved running form.

Who SHOULDN’T use the Vibram KSO?

If you are brand new to running this isn’t the best shoe to start with.   If you would like to lose a few pounds, this also isn’t a great shoe to start with.

Conclusion

In Conclusion, the Vibram Five Fingers KSO is a great shoe if you use it properly, but like any tool it can be harmful if misused.   It’s a great option for someone already running on a consistent basis and a bad option if you are just getting started.

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Running inspiration

Undoubtedly one of the superstars of the London 2012 Olympics, Mo Farah is an inspiration to many runners – both beginners and more seasoned athletes. And with the news that he’s planning on competing in longer distance events, he may well encourage many people to do the same – so in a tribute to Farah’s charisma as an athlete, we’ve decided to put together a few tips for anyone thinking about taking up longer distance running as a way of keeping fit.

Starting out

Nobody goes from the couch to the passing of the half marathon line in an instant. So if you’re an absolute beginner it’s probably best to put thoughts of long-distance glory out of your mind for the time being. But if you’re determined, you’ll get there. It’s just something that you have to work up to. A lot of people get a taste for running by doing a 5k race and taking it from there. But even something as humble as a 5k race needs a bit of training. Completing a race of that distance even at a reasonable pace is going to take you a fair bit of preparation.

So, even a 5k is something to work up to. Absolute beginners should actually go walking first, then intersperse the walking with a bit of running (a minute or two at a time) and take it from there.

Getting the right kit

It’s worth talking over your aims and intentions with a member of staff in a specialist running shop. They’ll be able to advise you on the best running shoes in your price range, and which will be best for the terrain you expect to be doing your training on. Luckily you don’t need to buy all that much kit to go running – everything else apart from the trainers is really just down to what you’re comfortable running in. Although from personal experience I prefer lighter cotton or cotton/ viscose tops as heavier cotton can get waterlogged in the rain and be unpleasant to wear.

Diet

You will probably find that as you start training, you’ll start to crave naturally healthier foods. Potatoes for carbohydrates, fish and lean meat for protein, skimmed milk for calcium. But if you’re not in the habit of healthy eating, then it’s a good idea to plan your meals rather than be tempted by high fat snacks or takeaway meals. Try out vegetable stir fries with whole wheat noodles, use whole wheat pasta as a basis for a delicious meal, and avoid anything that’s high in bad fats. Yes, cakes, pastries and biscuits may have carbs in them, but they can also be full of trans fats.

Motivation

Find out what motivates you. It could be that you’re building muscle mass and losing the excess body fat around your waist. Or it could simply be the joy of getting fitter. Of course we all have training sessions where even those positive thoughts don’t seem to make it any easier. But we can all work out strategies for motivation, and some of them are pretty simple. Sometimes it’s just a matter of gritting the teeth and getting on with it, knowing that we’ll feel better at the end of the training session – which is very nearly always the case.

And an interesting thing about running is that there’s always more in us than we think. It teaches us how to go that extra distance. Of course when you’re just starting out it’s about building up to greater distances, so don’t challenge yourself before your fitness levels are up to the mark. But even experienced marathon runners need to pull on their internal resources to go the distance.

Get appy with it!

Over the past few years a number of apps have become available for runners – things that would have made people of just 8 or 9 years ago jaw-drop amazed. Using the GPS in your phone you can now see your exact route on your screen when you get home. And the time you took. And even your average speed. Once you start running seriously, you’ll find running apps invaluable for many reasons – not least of which that you now have a record of your training sessions with which to examine your progress.

About the Author

Jenni Jones writes for a number of websites on private health care, fitness and wellbeing topics.

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Smartphones have provided us with countless innovative apps. Health and fitness apps are amongst the fastest growing apps, as increasing numbers of us turn to our smartphones to aid our training regimes. Whether you are new to running or are on your way to becoming the next marathon champion, you can benefit from the best iPhone or Android apps for running.

RunKeeper

This free app, which is suitable for iPhones and Androids, uses GPS technology to track your workout and provide you with extensive information on your run. The greatest feature of this app is its user friendly interface. With RunKeeper, you can keep tabs on your performance by calculating the distance you run and the time that it takes you. This clever app will also provide you with an estimate of the amount of calories that you burnt and the path that you took during your run. If you forget to take your phone on a workout, you can enter data manually. You can use this running app to share your progress with your friends through social networking sites – perfect if you require motivation or just want to show off your running prowess.

Nike+ GPS

Nike+GPS is a useful app for your iPhone. It tracks your running speed while allowing you to monitor the finer details of your workout. For the small price that you pay for this app, you will receive monthly workout summaries, charts, maps and speed comparisons so that you remain motivated and well-informed. One of the best features of this app is that it provides you with a wide range of features, all while remaining simple to use.

Runmeter

Runmeter is a handy app that allows you to map your runs, visualise them on a map and receive continual updates through your headphones during your run. A distinctive feature of this app is that it enables you to compete against your previous runs. It also features Automatic Stop Detection so that you can remain hands-free while on the go. Runmeter is only available for the iPhone.

Cardio Trainer

Cardio Trainer is considered to be amongst the best iPhone or Android apps for running due to its mapping and personalisation abilities. The app runs well on both iPhones and Android devices and is impressively accurate with regards to measuring distance and speed. The interface of this app is clear and simple to use, enabling you to utilise the power of this app from the moment of download. Cardio Trainer offers you a map of your running route and this map is able to be viewed while you are out running. The accuracy of the app is so precise that it is able to tell when you move from one side of the street to another. With built-in features such as a music player, audio feedback and the ability to switch between miles and kilometres, the Cardio Trainer app is up there with the best.

Run Mate

Created for pro runners and beginners alike, this app will help you to achieve your first 5K. Once you have mastered this, you will be able to design personalised drills and runs. The app aids you in creating a training schedule and will help you to manage running on both flat and hilly areas.

Running is a great way to get fit and with these apps for running you will be getting your waterproof running gloves and socks on in a heartbeat – Sealskinz offer a wide variety of breathable hats and gloves for all sports.

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There is nothing worse than pulling your bike out to go for a ride and finding the tyres flat or the brakes out of condition.  This means you have to spend hours fixing things instead of getting out in the fresh air and enjoying your bike.

It is even more important for me to make sure my bike is in good condition at all times as I use it to commute to work.  I can’t afford to take time out in the mornings for repairs so I make sure I keep up with running repairs and regular maintenance.  This ensures when I go to use my bike it is tidy and ready to roll.

Running Repairs

Taking care of your bike will not only ensure it is ready to go when you need it.  This will also improve your biking experience and make it more enjoyable.  A well-looked after bike will run more smoothly with the brakes, gears and tyres all performing better.

The great thing is that many running repairs can be carried out with just a few basic tools and supplies.  I am not really very good at manual things like fixing bikes but even I can manage to keep my cycle in good running condition.  Here are a few basic running repairs that I make sure I take care of regularly. These simple tasks have not let me down yet and have helped me to keep my bike on the road and ready when I need it for my daily commute.

1. Clean and Lubricate the Chain

The chain and sprockets are an important part of any bike.  They are the mechanism that transforms the power provided by your legs into the wheels.  As the chain is low on the bike is gets exposed to lots of dirt and gunk from off the road.  This means you do need to clean and lubricate the chain regularly to keep it in good condition.

• I bought a special chain cleaner from an online bike parts supplier.  Before I used to use washing up liquid and soon realised my mistake when the chain started to rust.
•  A special chain cleaner will get all the gunk off your chain without damaging the metal surfaces.
• You can buy chain lube from any good cycle stockist.  Don’t overdo it though as it can flick off the chain and get on the brakes and wheels.
• Cleaning and lubricating the chain will provide better cycle performance and also ensure these important mechanisms last as long as possible.
• I clean and lube my chain every 2 months and also after I use my bike through any off-road tracks.

2. Check Tyres

Check the air pressure on your tyres once a week if you use your bike a lot.  I also check mine after I have been off-road as this can put additional pressure on the tyres.  Keeping the pressure right will help to protect the rims from damage, reduce the chance of flats and make sure your tyres last as long as possible.  This will also provide better performance and comfort whilst you are riding.

I always keep a few spares ready just in case I get a flat including spare inner tubes and tire repair kits.

3. Check Brake Pads

I use my bike every day and do over 60 miles a week.  This soon adds up and I do go through brake pads quite quickly.  I check my brake pads every week and make sure they are aligned and wearing evenly.  If your brakes start squealing when you apply pressure then they may not be ‘toed in’ properly.  This means that the brakes should be slightly angled so that the leading edge touches the rim first followed then by the rest of the brake as you apply pressure.  If the brake hits the rim flatly without being ‘toed-in’ you get that horrible squealing noise.

I buy everything I need for my bike running repairs online.  There are some great bike suppliers available over the Internet offer great deals on everything from chain lube to inner tubes.

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For many runners, up until recently, choosing the correct footwear would be essential to their training. This does not mean, however, that today’s athletes in training have taken to wearing any old shoe whilst jogging or sprinting; rather many have eschewed footwear altogether and taken up barefoot running. Proponents of this technique have stated it is the way that humans are meant to run and, as such, this style is much healthier and more beneficial for them. Yet, the question remains, is there any truth to this? Or, as the naysayers state, can barefoot running actually cause harm and injury to its practitioners?

Those who partake in barefoot running, inspired by the popularity of Chris McDougall’s Born to Run, believe that this technique can actually help them avoid injury. As many doctors point out, whilst running with shoes on, it is more than likely the heel of the runner will strike the ground first – something that stands in contrast to a barefoot runner whose foot is more likely to have the middle of their foot impact the ground first. This difference can, allegedly, help the runner avoid many long term injuries that those who run on a regular basis with shoes on suffer including calf and Achilles strains.

One way, however, in which barefoot runners put themselves at risk are those who shed their shoes and instantly go running for a long distance or on a daily basis. Experts suggest that the correct way to use the barefoot running approach is to ease oneself in slowly as it may take weeks or even months for the foot to adjust to this new running style and to get comfortable. Whilst many doctors have expressed the benefits of this style they also have pointed out the fact care should be undertaken so as to avoid injuries associated with subjecting the foot to an intense experience it is not used to. Nobody can become a Zola Budd or an Abebe Bikila overnight.

Due to this transition period between wearing trainers and completely eschewing footwear many brands have attempted to come up with new shoes which give the foot the feel of being barefoot, chief amongst them the Nike Free and the Vibram FiveFingers. Like Skechers before them, the shoes have been seized upon by runners with some vigour and proclaimed as “miracle shoes”; whether the trend, endorsed by people as varied as Danny glover and Scarlett Johansson, lasts or not, however, is open to speculation.

The principle behind barefoot running is that it can help avoid injuries as it teaches us to run in a new way with the impact of our bounds absorbed by a different area of the foot to traditional running. This means that the logic behind barefoot running dictates that it will take a while for a runner to adjust their style and, as such, much care should be taken. Whilst lifting weights, for example, is something that can help improve an athlete’s health it is always advisable to not go straight to the heaviest weight in the gym as injury would be more than likely; building up, using short periods on less heavy weights for a while would be more beneficial. The same principle applies to barefoot runners – start slowly and build up if you feel this technique is for you. Invest in some running shoes that will cushion your heel, such as Skechers, and alternate between these and short distances with no footwear. Over time barefoot running will begin to feel more natural and, at this point, it will be possible to add more and more of it to your routine. Like all exercise regimes the most important thing is to take care.

About the Author of this Barefoot Running Article

Kieron Casey is a fashion writer and blogger who also enjoys jogging in his spare time in his Skechers UK trainers.

You can know more about the history and health and medical implication of barefoot running, visit Wikipedia.

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So you’ve decided that you’d like to be a runner, you want to lose weight, get fit and just generally feel better about yourself. But you hate the thought of running on your own. Well you can stop worrying because here are 3 great tips for how to start a running club, so you have your own motivation, safety and company when you run.

First and foremost you need to put the word around with the people you know. Friends, family or work colleagues all provide an excellent network of potential running club members. Hopefully from this list you may get one or two people interested in joining.

From this initial interest, you need to decide on which days and times you’ll meet, because one of the most frustrating things you’ll find about organising anything is that you can’t please everyone AND not everyone that says they’ll come will actually do so.

If you only have limited times and days that you can run on, then these will be your running clubs times.

Initially it would be far easier to simply stick to just one day a week, then eventually if you have enough interest and your club grows in size, then you can run extra days of the week.

Once you have your set time and day organised you can move on to getting more runners.

Join Facebook or use your Facebook account and send out a message to all your contacts. Make it viral – ask all your contacts to pass the message on to their own contacts. Not everyone will do this, but if only a few do it, you’ll have literally hundreds of messages flying around about your new running club.

On the message you need to include the following details: -

• Is it a mixed running club or just for men or just women?
• Where you’ll meet
• How far you’ll run
• The standards of running
• The time and day

You can also send out an email to your contact list and again ask all the recipients to forward on to their own contact lists.

Another good place to put the word out about your running club is your work place, your partner’s work place, children’s school, playgroup or nursery etc. If you live in a small village or town, put up posters in the main shops or libraries etc.

This in a nutshell is how to start a running club. Don’t be put off by an initial lack of interest, once you’ve been running for a while, you’ll find that the word will spread.

But remember once you begin, you’ll need to be there leading your running group every week, come rain or shine because it’s the consistency that will attract new runners and so your club will grow..

If you want to learn more great running tips and follow a step by step running program for beginners, so you’re easily capable of running 3 miles without stopping, you need How to Start Running

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about it here… How to Start Running

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With obesity on the rise globally, more people are looking for healthier alternatives to sitting down passively for any lengthy period. Most of the time spent this way is either at work or getting to work. Long days and sometimes lengthy commuting time does not leave many motivated to participate in a much needed exercise regime when the day is done. The answer then seems to be to incorporate some form of physical activity into traveling time or perhaps to try getting to work under your own steam.

Running

Running has for quite some time been the trendy thing to do and it certainly gets the heart rate up. For those just starting out, it would be advisable to take the usual form of transport to work, but get off a stop or two before the destination and run the rest of the way. Calories burned while running or jogging depend on the body weight of the participant, the intensity of the run and also on an individual’s metabolism. So, running a twelve minute mile would burn approximately 472 to 745 calories on a scale of persons between 130lb and 205lb. A good pair of running shoes is essential and if visibility is usually poor during the times one leaves to or from work then reflectors are a must.

Walking is the perfect alternative for those whose health or general conditioning level does not allow for the high impact effect that running has on joints. Again, the appropriate foot gear is a must, as are reflectors. Walking obviously burns less calories and slow walkers will burn between 118 and 186 calories, dependant on the same body weight criteria, whereas a brisk walk (5mph) will result in 472 to 745 calories being burned.

Cycling

Cycling has always been popular amongst exercise enthusiasts, not only for its weight-loss effects, but also for the muscle tone achieved. It is really hard work for the uninitiated and an expensive sport to pursue, but if it becomes the regular means of getting to work then the cost can be offset against former transport costs. Calories burned while cycling depend on the level of intensity and a leisurely 10mph bike ride will result in 236 to 372 calories being shed while a more vigorous ride will get rid of between 590 and 931. The price range in cycles can vary between reasonable and very pricey and so can the helmet which is required by law. Suitable cycling shoes would also be a necessity, but the overall cost must be seen in the light of the estimated savings derived from no longer using public or private transport to work.

In countries such as China and The Netherlands, cycling to work is done by a large section of the population and the obesity rates in those countries are noticeably less than the UK or USA. This is also true of third-world countries where walking is made necessary by the lack of reliable public transport. Perhaps we should take note.

These healthy living tips comes to you from CS Healthcare, the specialist provider of medical health insurance for all parts of the civil service and their family members as well as relatives.

Image attribution

http://www.flickr.com/photos/josiahmackenzie/

http://www.flickr.com/photos/kwinkslag/

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The advent of charity marathons and fun runs has led more people to take up, and often continue running. People run for all kinds of reasons but mainly because it helps them to feel better about life and to lose weight. If you are not yet into the habit of running then below are five reasons why you might want to start.

1. You Want to Contribute to Your Local Community

If you read the opening paragraph then you’ll know that many people start out with a 5K run for a local charity and then carry on doing it.  In the current economic situation more people are becoming civic minded and want to contribute to their local community. Sponsored runs are a great way of making a difference in the lives of others, feeling that you have made a contribution and deriving additional benefits that you might not have considered at the outset.

2. Running Eases Stress

It is well reported that exercise can help to lower a person’s stress levels and some research suggests that running in particular can be particularly beneficial in this area. Running exercises the heart and lungs as well as your leg muscles and increases the release of endorphins, the feel good hormone, into the blood stream. Endorphins are known to increase a person’s sense of well being and this in turn, helps to lower their stress levels. Running is a good way of using personal time, a time to be alone with your thoughts, a time to think things through and deal with your stress and anxieties.

3. Running Sheds Calories

Running involves concerted effort and you can shed as much as a hundred calories with just a fifteen minute run. If you are overweight then running will be harder for you at first but the exercise will get easier and more pleasurable as time goes on and you see that you have lost some of the unwanted weight. People who are overweight are generally less healthy than those who are not. When you carry too much weight your body is not working at its optimum level and you could be more prone to heart and other health problems than someone who does not.

4. Because Time is Valuable

These days most people lead very busy lives. Getting to a gym on a regular basis may take up more time than you can spare and be very expensive. Running helps you to exercise in the time that is available and most convenient to you. You exercise more efficiently when you run, especially if you want to lose weight because running is one of the best ways of shedding calories – the benefits of which are outlined above.

5. You Want to Improve Body Tone

Running is an efficient and economical way of improving the shape of your body and toning up your muscles. If you want to look fit and healthy as well as feel it running is the quickest and easiest method. Give running a try, start with a fun run.

About the Author

This post was written by James Harper on behalf of The Poppy Run, a charity organising a 5k run. To find out more about The Poppy Run and their 5k run, visit their website.

Photo: Mike Miley

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Running is a great way to burn fat, increase your physical fitness and to increase your muscle strength. While that is all true however, it can also sometimes be a little tough on the joints, ligaments and limbs as it involves a lot of high impact repeatedly hitting the joints. This then can somewhat take away from the benefits and leave you in a worse off state than you started. Here then we will look at how to avoid damaging your knee when running by taking various precautions and using correct technique.

Using the Treadmill Correctly

When running on a treadmill you should make sure to include a slight incline on it which can help you to avoid putting unnecessary strain on the knees. This incline helps to reduce the sudden impact on the knees as you have less far for your foot to fall with each stride and this in turn can help you to avoid knee joint problems.

Using Soft Surfaces

If you are taking your running outside then you should try to make sure that you favor soft surfaces where possible. Running on pavement can cause a high impact as you run, but if you opt for grass instead then this will absorb some of this impact and thus help you to reduce strain and thus avoid wearing away your cartilage or causing other knee problems.

High Tempo

When running you should increase the tempo of your foot paces instead of the length of the strides. Again, by keeping your knees mostly above your feet, you can reduce the impact of the jolt when your foot hits the tarmac and this can thus help you to limit knee damage.

Use Your Balls

Ahem. When running in any setting you should aim to run on the balls of your feet rather than on the heels. This will allow you to create more of a spring with your leg and foot which will not only increase your speed, but will also help you to cushion your footfalls more.

Use Other CV

If you find that you are still enduring knee problems or other joint pains, then note that you can get a lot of the benefits of running from other forms of CV. For instance if you use a rowing machine, or if you go swimming, then this will allow you to burn the same number of calories and in fact may help you to tone up more of the muscles around your body. Because these forms are low no-impact though you aren’t placing any strain on your joints or your shins.

Good Shoes

Getting the right shoes is an important way to avoid joint pain. Make sure that your shoes are as supportive as possible, and look for shoes that have cushioning in the soles and/or heels which can help again to absorb some of the impact as you run.

Insoles

You can also increase this cushioning layer with the right pair of insoles – such as the springbak speedsoles which are made of a patented rubber material that claims to help reduce shin splints.

About the Author

Sherry Walker provides information on how to avoid joint pain in a few steps as well as offers minimally invasive hip surgery treatments.

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Are you looking for great ways to support the runner in your life? When race day comes, do you make it obvious who you’re supporting, or do you stay in the background quietly cheering to yourself? If you’ve got a runner in your life, your support and encouragement can make the difference between a race that is won and one that is lost. Here are five great ways to show your support and spur your favorite runner on to the finish line:

Sidewalk Chalk

Sidewalk chalk is a great, cheap tool to use if you want to support a runner. The day or morning before the race, head out to the course and write an encouraging message on the pavement. Write your runner’s name and bib number along with a good luck message. Your friend will be surprised at your forethought when they run over the message, and your creativity may be just what they need to push through those last few miles.

What Not to Say

If your runner is able to hear you over the shouts of other loved ones lining the route, make sure they don’t hear things like, “You’re almost there!” or “Only one more mile!” While you may have the best intentions in mind, these phrases offer no encouragement to a tired runner. Instead, yell things like, “Way to go!”, “Go number 32!”, or even a simple, “Yeah!” Try to remember that runners experience a range of emotions and can be mentally drained by the time they pass you by, and don’t be offended if your excited screams don’t get a reaction.

Make Signs

Signs are a fantastically easy way to show your support. Try to get creative with your signs and come up with catchy sayings. Add your friend’s name and bib number to the sign in bright colors. You can find dozens of creative sign ideas online, and the supplies can all be found at your local craft store.

Personalized T-shirts

If you’re part of a large group, design and order personalized T-shirts to wear to the big event. Choose T-shirts that are all the same color and emblazon them with your runner’s name and time goal. Wearing shirts as a group will make you easy to spot in the crowd as your runner zips past and can provide much needed encouragement.

Snacks

If your runner has a favorite snack, bring it along to hand off to them as they run by. The event will provide refreshment tables for runners but may not provide exactly what your runner wants. Pack a couple of bottles of a favorite sports drink and a snack for your runner to help them push through to the end of the race.

You’ve spent months watching your runner prepare for their big day, and it stands to reason that you’ll want to be there to show your support. These five ideas are fantastic ways to show encouragement to not only your runner, but to all of the runners on the course. With signs, T-shirts and even sidewalk chalk, you can be sure that everyone will know exactly who you’re cheering for!

Tasha Yates is a full-time writer and blogger. She writes for www.personalisedtshirts.com where you can find more info on designing your own t-shirts.

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