The Running Shoes

Here’s a Running Tip from http://www.ordinaryrunner.com for each letter of the alphabet!

Follow these, and you’ll be a wiser runner!

Ask questions.

Never stop learning. There are no stupid questions. Contact us at http://www.ordinaryrunner.com.

Balance.

Running is not all there is to life. Keep family, friends, and faith!

Carry a bandana!

Fold it over your waistband. Good for wiping sweat, and wiping other places in the event of a detour into the woods in the event of a sudden attack of Runner’s Trots.

Diet wisdom!

60% carbohydrates, 25% fat, 15% protein. A high fat diet will destroy your ability to run.

Exercise your right to run!

There is freedom in covering ground under your own power. Appreciate it!

Fun!

That’s what being an Ordinary Runner is all about!

Go racing!

Getting ready for a race is one of the most motivating aspects of running.

Hydration.

Drink, drink, drink. Your body is mostly water! Keep it that way!

Increase mileage slowly.

When you’re adding mileage, never increase more than 10% a week. This helps to avoid injury.

Just keep moving!

This is the theme song of the Ordinary Runner. We may not be the fastest or sleekest, but we keep moving forward.

Keep a journal.

You’ll be amazed what you’ll learn about yourself, and how quickly you learn what works and what doesn’t work… just by writing it down.

Limping is bad.

If something is hurting bad enough to make you change your stride, you need to rest. Remember RICE for injuries: Rest, Ice, Compression, Elevation.

Make friends!

Some of your best friends will be people you meet at races or training groups.

Notice the world around you.

Don’t develop the bad habit of simply watching the ground in front of your shoes. Don’t forget to look around and see the world while you’re running!

Only for running!

Only wear your running shoes to run in, not to wear around during the day. You’ve got to keep those midsoles springy! This avoids injury.

Pounds!

Watch the pounds come off! If you just keep moving and stay consistent in your running, you WILL lose weight!

Quilt frequently.

Just seeing if you’re still paying attention. (I bet you think I don’t know a running tip that starts with a “Q”!)

Rotate shoes.

Use 2 pairs of shoes to keep the midsoles fresh. Use the shoe with lower miles for longer runs, and the high mileage shoe for shorter ones. This avoids injuries.

Shoes!

They are your MOST IMPORTANT piece of equipment. Buy quality, and take care of them. I can’t stress this enough. Quality shoes are a must!

Trim your toenails.

Long toenails are a surefire way to get “black toe.” (That’s when your toenail turns solid black from pounding on the end of your shoe!)

Use a heart rate monitor.

Not only will you learn quickly about your heart rate info, but you’ll have a lot of fun. A great piece of technology!

Vacation!

Yes, you need a vacation occasionally, even from running. A week long break once a year will do wonders for your muscles AND your mind.

Wicking materials!

Especially your socks! Keeping sweat away from your feet avoids blisters and Athlete’s Foot. Keeping it away from your torso avoids getting too hot in summer, and too cold in winter.

X-Ray it!

If an injury keeps you from running, and persists, see a doctor! You don’t want to develop a stress fracture!

Yikes! Don’t run from dogs.

Face a dog, make yourself as big as you can, use a big voice. Back away slowly until he loses interest. If he doesn’t lose interest, zig when he zags!

Zero calories in liquids.

If you’re trying to lose weight in general, or training for a race, this is one of the quickest ways to lose it! Don’t drink anything that has calories!

And that’s the Running Tip, from A to Z!

by Kely Braswell

running tips

How to Run Faster than a Three-Toed Sloth…

or…

Learn How to Run Faster than when I’m Lying on the Couch

“How to Run Faster?” is the WRONG question!!!

The philosophy we espouse at http://www.ordinaryrunner.com/ is “Running by Minutes” — a less intense attitude, and tailored for SUCCESS, not automatic failure!

Running by Minutes!

(See the 7-Week Plan at the bottom of this page!)

That’s it. It’s really very simple.

The important thing:

Start slowly and build… Slowly and Consistenly!

Rather than being a slave to mileage logs, always trying to get in the right number of miles per day, even when you feel like your legs are made of Jello…

The Ordinary Runner simply puts in the MINUTES!

That way, if you feel great one day, you can run a little faster. (And if you feel like a slug, you can run a little slower.) Just run the number of minutes you have set for the day!

You still get your run in for the day, whether you feel great or feel lousy!

This is a much lower pressure approach to fitness, and much more enjoyable!

Remember when you were a kid…

… You could run! You did it all the time!

Running is natural. God made us to run!

That means you can learn to do it again! Just run!

You won’t have to worry about how to run faster…

… The more you run, the faster you’ll get, naturally!

It may have been a long time since you ran!

But that doesn’t mean you can’t do it again!

Just remember the most important thing:

Just KEEP MOVING!

And don’t feel the pressure that you’ve got to run fast! Remember, you’re in the top 5% of people in the world if you just get out there and run, whether it’s slow…

… or even slower!

Here’s a 7-Week plan to get you started:

(See the full page at http://www.ordinaryrunner.com/.

Running should be fun!!

Before I show you the plan for getting you started (a very simple plan, by the way), I should say this again…

The important thing is that you GET started…

And then…

Just KEEP MOVING!!

This plan is simple, and flexible. Follow it exactly or simply use it as a guideline, especially if you’re already exercising a little bit.

Start where you are, and don’t be embarrassed about it. Remember, with just a little time and consistency, you’ll be getting in shape, losing weight, feeling and looking better…

… And you’ll do it the healthy way, with your own work, not any cheap pills or diets!

If you haven’t run in years…

… don’t go out and run 30 minutes the first day. This is a SURE WAY to hurt yourself and end your running career before it begins!

7-Week Getting Started Plan:

(See the full page at http://www.ordinaryrunner.com/)

Week 1:

Alternate 1 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

(If you want to, substitute a slow jog for the fast walk portion. Just be careful, and be realistic! Remember, patience and consistency are the keys!)

Week 2:

Alternate 3 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

Week 3:

Alternate 7 minute fast walk and 1 minute slow, for a total of 20 minutes. (Monday, Wednesday, Friday)

Alternate 1 minute slow jog and 1 minute slow walk, for a total of 15 minutes. (Tuesday, Saturday)

Week 4:

Alternate 2 minute jog and 1 minute slow walk, for a total of 20 minutes. (6 days this week)

Week 5:

Alternate 4 minute slow jog and 1 minute slow walk, for a total of (25 minutes Mon, Thur; 20 minutes Tu, Wed, Sat)

Week 6:

Alternate 5 minute jog and 1 minute walk, for a total of 30 minutes. (6 days this week)

Week 7:

Alternate 7 minute jog and 1 minute walk, for a total of 35 minutes. (5 days this week)

At the end of this 7 week period, you will be losing weight and feeling better! You’ll be well on your way to fitness, and you’ll notice you can run longer and longer!

Once again… You’re just getting started! Being an Ordinary Runner is a lifestyle, and WON’T happen overnight.

This is not a “Get Skinny Quick” lie, like you see on infomercials. This is the real thing!

Just Keep Moving!!!

by Kely Braswell

running

Running is a simple exercise everyone can do. No need to buy equipments, no need to join any gym classes. Just have a strong will and extra time. And, a pair of shoes!

Some people don’t really care about the kind of shoes they use for jogging. They sometimes use tennis shoes, basket shoes, or any other shoes perfect for any other sports other than running.

This is not a wise thing to do.

Why would those experts design a certain type of shoes for a certain type of exercise/sport? It’s because they have done a research covering almost all aspects, such as comfort and health.

So, it is best to put on a pair of running shoes for jogging.

Running shoes are specially made to protect the foot from the stresses of running. Running shoes usually have slight heel elevation to reduce stress on the achilles tendon. They also have a larger toe box, more shock absorption, and better pronation control than tennis shoes. Moreover, they have additional emphasis on cushioning.

By using running shoes, you can avoid yourself from injury.

And, it is better to have two pairs of shoes instead of one. That way, in wet weather you will have a dry pair waiting.

If you plan to buy a pair of running shoes, do it at the end of the day. By that time, your feet are a bit puffy. This is necessary because normally, running cause your feet to expand.

Also, try those shoes on both your feet. Feel them. Check out if they are comfortable enough.

Get a pair with a good quality. Remember, those shoes will be the only thing between you and the asphalt road. So, spending a little more money is worth it.

The best time to replace your old running shoes is after about 350-400 miles or after one whole year of use. This calculation works only if you use the shoes simply for running not for other activities. Or, other sign to buy a new pair is when you feel uncomfortable wearing them. Not replacing worn shoes might cause injuries.

So, it’s better to pay attention to your shoes for a maximum result of your exercise.

By: Adwina Jackson

running shoes

Still running because you think it’s the optimal cardiovascular training and body- toning workout? Don’t be so quick to dismiss walking. Walking is rapidly catching on as the preferred cardiovascular training method of many health and fitness minded folks – not only because it tones the entire body and increases cardiac endurance and bone strength, but because it does so with less impact on the joints.

If you haven’t taken up walking because you think running burns more calories, think again. Briskly walking a mile actually burns more calories than running a mile…it just takes a little longer to walk. This might seem backwards, but when you walk quickly enough, your body reaches a point at which it would be easier to run. By walking, you are forced to tighten your abs and gluts, and really use both your legs and arms to control and maintain your movement. Don’t mistake this for a leisurely stroll; we’re talking about walking at a brisk pace. What exactly is “brisk” walking? Aim for 12-minute miles (or approximately 5mph) for at least 30 minutes. And don’t expect it to be easy; walking at this pace should leave you sweating!

The benefits of walking over running don’t stop there. In a large study of consistent runners and walkers, the walkers were less likely to sustain injuries. Walking carries far fewer painful health risks, such as shin splints, back pain, and knee injuries. Remember, though, that it’s still very important to warm up before, and thoroughly stretch after, walking.

Aside from the improved muscle tone, increased energy, reduced stress, and improved heart health that walking delivers, it has one other very enticing benefit – it’s easy to fit into your schedule. Briskly walking for ten minutes, three or four times each day can be fit into even the busiest of schedules. Plus, it doesn’t even require a change of clothes; simply throw on a good pair of shoes and go. So, at your next workout try walking, and see for yourself that you can reap the physical and emotional benefits of running without the stiff, achy joints and tight tendons.

By: Todd Sinett

running

Nowadays, there are gazillions of running gear. What we don’t know is how to choose the correct running gear for activities and when to properly use it. Choosing what you want to wear rely heavily on your personality. It doesn’t have to be expensive or specific though it’s best to have an idea to set apart what you need from what you want and to associate it accordingly to the correct timing and weather conditions. The list shows what you must have during a run.

Running Gear #1 – Shoes; the main purpose of wearing running shoes is to protect you from serious joint injury. The impact derived from running has a triple force effect to your body, that’s why shoes are made with shock materials and cushion to protect your legs that can lead to injuries and others. Choose a pair that fits your feet comfortably, the surface you’ll be running on and the needed support of your feet structure.

Running Gear #2 – Shorts or pants; it could still be of any color and style but the most comfortable type would be of nylon made material called Supplex. It minimizes rubbing and it’s also considered a wicking material to prevent chafing and friction.

Running Gear #3 - Sports bra for women; It is recommended for women to always wear a chest support. A well-fitting sports bra with the right size prevents breast movement especially in running since there’s a lot of impacted force from your feet to your legs. If not, serious damage to the ligaments on the breast may cause sagging permanently.

Running Gear #4 – Socks and your running shoes must always be a pair. Although many foot socks are out today, it’s most comforting to use the type that keeps your feet dry and supported. Find a double layer socks to prevent friction that leads to blisters. There are also those that are cushioned around the heel and ball.

Running Gear #5 – Sunglasses; a run on a sunny day increases your exposure to harmful rays of the sun. It’s advisable to run in the shade. Also, if direct sunlight exposure can’t be avoided, wear a sunglass to filter UVA and UVB rays.

Running Gear #6 – Caps or sunvisors; similar to sunglasses, it’s advisable to wear a cap or sunvisor whenever you’re out running on a sunny day. It prevents your skin from being exposed to direct heat of the sun and harmful UV rays.

Running Gear #7 – Jacket or during the cold weather, it’s always a must to wear a jacket to prevent chills or possible frostbite. Don’t expose any skin out in the cold. For facial features such as the nose and lips, dab on petroleum jelly for protection.

Running Gear #8 – Heat and Cold Gear; specifically called UnderArmour® gears to prevent both increasing and decreasing body temperatures. Wear a Heat Gear to keep you extremely dry while the Cold Gear glove for example, is best during the cold season.

Running Gear #9 – Reflective gear; it’s not recommended to run at night, dawn or dusk. If it can’t be avoided, wear a reflective material.

By: Maui Aguilar

running gear