Time for new running kicks?

When it comes to equipment , running is a simple sport- regardless of whether your training for a 5K or a marathon.  Generally all that’s needed are the right clothes and more importantly a good pair of running shoes.

But just how long does a quality pair of running kicks last and how do you know when its time to purchase a new pair. (Hint – Don’t ask Forest Gump)

Did you know when the Greeks ran foot races in the olden days, they usually did so barefoot and naked? Since then running with clothes and shoes has become more of the normal thing to do! ( Phew! ).

Running shoes are all developed to be protective and add traction. Running shoes have evolved to incorporate lightweight materials that cushion the foot from trauma of running.

Like all things in life, they wear out and once the foam wears out in your shoes, you then risk the chance of overuse injuries, because the material can no longer absorb shock. The best way to avoid these issues is to regularly trade in your old shoes for new kicks.

According to some researches running shoes should be replaced every 450 – 600 km, so just think- if you run 10km, 3 times a week based on the 450 km replacement. You should only run 45 times in runners until new ones are needed.

You should pay attention to your aches and pains and also compare your new shoes with old ones. Trying on an old pair of shoes immediately before trying on a new pair gives you the runner a direct comparison of which feels better and I can assure you it will be the newer pair.

Another little test is the press test, place your thumb in your shoe directly where the middle of your heal would sit, if it is tough and there is no cushioning- it’s time for a new pair!

For me, buying new runners gives me more motivation to get out there and run. 

Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running!

Tips for soft sand running

Sand is a great training tool from a beginner or to an elite athlete. Running on soft sand is hard work, it works many more muscles in the body due to the instability and therefore you will have increased energy output.

 

 

1 - Point your feet down into the sand

Unlike road running where the surface is stable and firm, in soft sand running you'll need to dig your feet into the sand to get purchase and grip from which to push off from.
This requires a 'pointed foot' technique that as mentioned above puts a lot more stress on your calve muscles as well as the skin of your toes and feet.
If you do find your calves getting fatigued or even cramping then run for a minute with more of a 'flat footed' technique to allow them rest before resuming the pointed foot technique.

2 - Tighten your abs and run upright

You need to be cautious about your upper body posture now that you've pointed your toes and scrunched your feet because it over accentuates your normal lumbar spinal curvature. Too much curve on your lower back can over work these muscles so be sure to 'tuck' your bum down and use your abs on the front of the body to maintain a normal lumber curve.
Also, be sure to keep a normal upright posture when soft sand running (or running in general!). Too many people bend forward and hunch over, probably because it's a posture that communicates how hard they are working on the soft sand! You should keep shoulders back, chin in and chest up with a normal arm swing and relaxed upper body.

3 - For the Barefoot Runners, Scrunch your toes

Another part of getting good grip on the sand is scrunching your toes a bit to make a stronger platform for pushing off.
You might like to think how a ballet dancer squishes their toes up and this is what you are aiming for when on the on the soft sand. Doing this will avoid too much abrasion underneath your toes or pain in your feet from having your toes splayed by soft sand running.

4 - “Sneaky” tips and strategy

During a race or any run, you'll need solid preparation but some strategic tips can make all the difference!
One sneaky tip is to always try to run behind someone and 'trail' them as following a persons foot prints where the sand has already been compacted is significantly easier than toughing it out on fresh sand.
To make the best of this try and match up to someone of similar height so that their stride length matches yours.


http://www.bodyandsoul.com.au/fitness/running/try+soft+sand+running,9769
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http://www.savvyfitness.com

Paddle Boarding- Give it a go!

Sup known as Stand Up Paddle Boarding is popping up everywhere. For me- its just one of my favourite things to do, you get to combine the outdoors, the ocean and a workout all in one.There is nothing better than getting up early in the morning and supping around the ocean or the lake enjoying the serenity.

It's the perfect time to get out there and give this water sport a go.

From improving core strength and balance to topping up your dose of Vitamin D, there are many health and fitness benefits for this type of activity.

Paddle boarding is the best low-impact core sport. You are constantly standing on an unstable surface which means you're engaging your core for the entire time your standing upright, you also develop strength through your ankles, knees and hips.

Another great benefit of this  is that you have to remain strong throughout your upper body and concentrate on correct posture, otherwise off you tip- but hey when the water is warm, that's fun too!

This sport can be for anyone, there are various sizes boards , all shapes and sizes to cater for everyones needs

If your in Merimbula or surrounding area's and want to give it a go contact Merimbula SUP- check out their Facebook page for more information.

Give it a go, T x