How to Choose Running Shoes

Studies show that a well chosen pair of shoes at 50% reduces the chances of injuries, those injuries caused by lack of flexibility, shock absorption, stability and / or biomechanical control. The forces of impact caused the race is between 3-5 times the body weight of the practitioner, if the shoe has good damping capacity, most of these impacts is scattered by the mid-sole. Flexibility is necessary because of the high degree of repetition of leg movements during the race. The stability and / or biomechanical control is also vital, all runners prone or supine in different degrees, shoes with adequate stability help offset these needs. Biomechanical control and / or stability can be obtained through the molded mid-sole, anti-pronation mid-sole double density and shape and construction rights and pasted respectively. The accommodation is extremely important, a shoe may be technically evolved, but if not be well accommodated, can not be used. A running shoe should fit on the ankle and instep, but should have enough space in the box of the fingers so that they move freely. The lifetime of running shoes is about 500-800 miles the insoles should be changed at least once during the life of the shoe.

Running shoes fall in one of the following categories: Biomechanical control (Motion Control), Stability, Damping and Performance (lightweight trainers). Biomechanical control shoes are so called because they offer great control over the axis transition of the feet on the ground avoiding both the lateral and medial, thanks mainly to the use of dual density foam in the mid-sole, buttresses and extra strong plastic devices. This class of shoes should be used by heavy runners (Men above 80Kg, Women above 65Kg). Stability class shoes are those that support without changing the user's mechanical cycle, primarily through the use of dual density foam. These should be used by light runners seeking some stabilization of hypermobility, heavy runners seeking a lighter shoe for competition or for training faster. Damping shoes are all the shoes that do not offer any support, so its main benefit is the ability of absorb shock. They should be used by runners who seek the highest damping, without the need for stability, and joggers seeking a shoe for racing or fast training. Performance shoes are designed for those runners who want a lightweight training shoe (less than 300g) for daily training. They are recommend for light runners (Man below 60kg, Women below 45kg).



The Benefits of Running for Women

Often many women feel severe abdominal pain during their menstrual period. Also the practice of physical activities such as running or jogging can help relieve colic and these contribute to greater well-being. After the menopause, physical activity also plays an important role in preventing osteoporosis as it is at this stage that the bones decalcify more and hence the need to take extra care. You will feel improvements in your body composition, especially the leg muscles and the best is that you gain new hope for life and more self-esteem!

Run Safely

Not for you stay obsessed, but it never hurts to be cautious and follow these advices. Always use bright and reflective clothes. Do not run alone and with too short clothes. Take the phone. Not only in case you fall or you feel ill but can also serve to help another person who had a problem. Learn to defend yourself from bad guys and also the dogs, especially if the corresponding early or late when some owners to take advantage of the drop. With some classes of self defense you'll feel more secure and protected. Avoid areas 'dangerous'. It may seem obvious but remember to always avoid poorly lit areas.

Exercise Suggestions

1: 30 minutes are sufficient to complete a session that improves the physical condition, achieving results within a short time. The solution lies in the progressive acceleration. Between minute 0 and 6: warm up with an average pace. Between minute 7 and 18: Make 8 series of 30 seconds with a strong pace (speed of ~5km/h) followed by 60 seconds in a slower pace. Takes about 12 minutes. Between minute 19 and 28: Make a progressive running 10 minutes. The first two minutes at an average rate of marathon, increasing the pace every two minutes to make at least 12 km/h. Last minute: slowdown slightly your pace to decompress progressively your body.

2: In aerobic, additional to the training of constant intensity, there are the quality of training, consisting of intense sessions that allow overcoming the cruise control, little by little. 10 minutes of warm up with the average pace and make the following changes: run for half a minute at a speed slightly higher. Slightly increase the intensity. Continue for one minute in sub-maximal effort, do more 30 seconds at average speed and 30 more at slow speed. Repeat this sequence once more. Now run a moderate slope, in medium/heavy pace. If you still feel able, repeat changes in speed once more. This time it is not necessary to warm up and do not forget to make a return to calm.

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