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HOW
LONG SHOULD A RUNNING SHOE LAST?
Typically a shoe will cushion and stabilize for 800km depending
on:
• the shoe
• your weight
• the surface you run on
• your running style
• among other things
Running in an
old shoe can result in injuries that could keep you off the roads
unnecessarily.
If you run for
60 min or less, water alone should be fine to keep you hydrated.
If you run for more than
an hour at a time, you’ll need to replenish electrolyte
as well (sports drinks and energy gels usually have enough electrolytes
to keep you covered).
Doing this will improve your performance by delaying dehydration
and maintaining a high blood-sugar level during exercise. It also
lowers the risk of catching a cold by boosting your immune system.
If you find it annoying
when the water in your hydration pack bladder sloshes
around, try this easy technique. After filling the bladder,
simply turn it upside down and suck until you get water
in your mouth, taking out the dead-air space, and you
can run slosh free.
According
to several studies, women burn more fat than men during aerobic
activities.
Men are slow burners and going longer at moderate intensity suits
them. Women, on the other hand, benefit from high-intensity interval-type
training, such as running uphill for 3 minutes, interchanged with
fast walking for one minute.
This way, women force their body to go for the highest calorie burn
in the shortest time period.
WHO MAKES THE BEST SHOES?
That depends
on you and your feet. Each brand and model has its own particular
fit, as our feet have their particular shape.
Some of us fit better in some brands than others, so for each of us
there are better brands and models than others.
A shoe that some friend or acquaintance says is best may not be best
for you.
WHEN SHOULD
RUNNERS EAT?
-
Eat as soon as you wake
up in the morning.
-
Eat something before you
run, no matter what time of day it is.
-
Eat soon after exercising,
when your body has depleted its energy stores. Act fast, or you’ll
start burning muscle for energy.
-
Eat a total of 5 to 6 small
meals a day.
The sock is the only thing
between your foot and the footwear. If you wear the wrong sock for
running, it can be the difference between a miserable or great time.
Which type of sock is best for you?
WHY ONLY WEAR TECHNICAL
RUNNING SOCKS FOR RUNNING?
When running, do not wear 100% cotton socks. Cotton socks absorb moisture,
which can cause your feet to develop blisters.
Normal tennis sock or gym sock doesn’t offer a snug customised
fit either. Poorly fitted socks create gaps between the running shoe
and the foot. These gaps cause irritation and discomfort.
Performance running socks are made with technical fibres such as Coolmax®
to keep feet cooler, drier and more comfortable. Running with cool,
dry comfortable feet will eliminate blisters from your training.
-
Feet have approximately
3,300 pores per square inch
-
200,000 pores per pair
of feet
-
55% of the perspiration
escapes from the top of the shoes and that can be enhanced with
a moisture control sock
-
At least 70% of foot troubles
is attributed to shoes
-
When active, feet produce
4 to 6 ounces of perspiration a day
All injuries occur for one
or two reasons:
1. The runner is overdoing training
2. There is a biomechanical-related problem with his or her shoes
If you run or jog for exercise,
reduce your risk of injury by:
• Not running more than 70 km a week
• Not boosting your mileage by more than 10 percent a week
• Avoiding slanted or bumpy terrain
• Alternating demanding workouts with easy ones
• If you feel pain, stop running and rest a few days. If the
pain continues for more than a week
• Changing your running shoes every 800 km
WHY ARE
WOMEN MORE LIKELY TO INJURE THEIR KNEES THAN MEN?
Women are
more likely to develop runner’s knee, a condition caused by
the cartilage beneath the kneecap eroding and preventing the joint
moving smoothly. Women’s wider pelvis increases the angle
at which the thigh muscle joins the knee – the quadricep or
‘Q’ angle. A high Q angle combined with over-pronation
can cause cartilage erosion and a painful knee injury.
If you’re concerned, get your feet checked by a podiatrist,
or try getting running shoes especially for over-pronation, or technical
insoles designed to support the arches of the feet and align the
bones.
TOP 5
RUNNING INJURIES
| |
WHAT
IT IS |
LIKELY
CAUSES |
ACHILLES
TENDINITIS |
Tears in the tissue of the
tendon that extends from the heel to the calf, causing inflammation |
Overpromation, shoes that
are stiff up front and too cushioned in the heel, inadequate stretching
or inflexibility, overtraining |
PLANTAR
FASCIITIS |
Excessive stretching of the
soft tissue that connects the heel and the forefoot along the bottom
of the foot causing inflammation |
Overpronation, extremely
high arches, improperly fitted or rigid shoes, inflexible calf muscles,
overtraining |
SHIN
SPLINTS |
Injured or inflamed muscles
along the inside edge of the shin. If ignored, can cause stress
fractures |
Overpronation, improper running
form, running on hard or cambered surfaces, muscles fatigue |
RUNNER'S
KNEE |
A catchall phrase for wear
and tear on kneecap cartilage |
Overpronation, worn shoes,
fatigued or weak quads, overtraining |
ILLIOTIBIAL
BAND SYNDROME |
Thickening of the abnd of
tissue that runs the length of the femur due to repetitive frition
between the tissue an the bone |
Overpronation, running
on cambered surfaces, excessive hill running, worn shoes, overtraining |
|