The Prevention of Running Injuries
Those who run for competition or just run for health and fitness are always at risk for getting an overuse injury. Over half of all runners get an injury in any one year, which is a lot. When a runners gets an injury that affects there ability to train, then competition preparation is going to be affected. If the runner is doing it for health reasons, then this may affect their motivation. The risk or chances of getting an overuse injury can be lowered in runners by addressing the factors that are know to increase that risk.
A common risk factor is errors or mistakes in the training routine. For example, increasing the distances run too soon. A good rule of the thumb is never to increase the length of the longest run or the total weekly distance by more than 10%. Another common error is moving too quickly between different types of training or surfaces, such a flat ground to hills or hard roads to soft grass. Getting the correct running shoe is extremely important as the wrong shoe can increase the chance of an injury. There are many running shoes on the market and there is no such thing as the best running shoe. All the shoes have different design features that need to be matched to the characteristics of the runner which usually needs to be done by a speciality running shoe store. It is not difficult to get the running shoes right and not make a mistake in the training regimen.
The remaining risk factors are harderto address than the two discussed above. One is some sort of imbalance or tightness in the msucle groups. For example tight calf muscles are a common risk factor and these need to be stretched. Another example is the need for the quadricep muscles to be strengthened in those who have had problems with their knees. Muscle imbalances in other part of the lower limb are harder to see and may need a professional analysis. Poor foot function and biomechanics is the final factor that makes a running injury more likely. The most appropriate type of running shoe will be enough to help with the minor functional problems. The more severe types will generally need some foot orthotics from a Podiatrist, that can be expensive. Between these two extremes, some cheaper prefabricated supports may be adequate.
The most common injuires seen in runners are things like medial tibial stress syndrome and plantar fasciitis but there are some simple and not so simple strategies that can be used to reduce the risk of these and others.
What You Need to Know In Order To Find the Best Home Treadmill
Finding the best home treadmill can be complicated as you look through the various choices, improved models, and brand name offers. Too often, people get caught up in all the features Tredmills promises them that they may the fact that the treadmill doesn’t include the basic necessities of a quality piece of equipment.
When you are aware of the 4 necessities for all Tredmills, you’ll easily be able to pick out the treadmill that will suit you best.
The 4 basic essentials to a quality treadmill are:
#1 – High Powered, Well Built Motor
Considering that the motor is the most expensive element of the treadmill to fix, a quality motor is necessary for your treadmill. Look for at least a motor with 2.0 horsepower, though higher horsepower is more preferable.
Keep in mind that a 1.5 HP motor needs to work two times as hard as a 3.0 HP motor – so it will wear out earlier than the 3.0 HP motor.
As well, not all motors are created with high-quality pieces. Try to find a quality brand name and an extended motor warranty to give you a good impression as to the quality of the motor.
#2 – Superior Floor Padding
There’s not enough said about cushioning and it is so important in a home treadmill. A quality padding system helps care for all of the parts of your body. A poor cushioning system can result in injury and pain.
I know of this woman who purchased an inexpensive brand of treadmill and then ran on it. In 6 months, she had damaged her knees so badly that it hurt her to even walk on treadmills. You’ll want to avoid anything like that from happening!
Make sure your treadmill comes with a high quality cushioning system – particularly if you’ll be running!
#3 – Comprehensive Guarantee
You need to protect your investment, so an extensive treadmill warranty is a must. A good treadmill warranty will encompass the frame for a minimum of 30 years, the motor for no less than 5 years and other parts and labor for around 1 year. Anything above that, and you’ve got an excellent warranty.
If a treadmill comes with a great warranty, it says a lot about the quality of the equipment.
Tredmills producers do not include warranties because they think they’ll be forced to fix the treadmill within that time frame. They are confident that they WON’T have to fix them during that time frame since the quality of parts used are high. So, if you find a treadmill that includes a 10 year motor warranty, you can be sure it’s a quality built motor. Be cautious of short term motor warranties, as those can be quite telling of the quality of the equipment.
#4 – Quality Brand Name
Some brand names have a reputation for producing a great quality home treadmill. Various brand names might be well-known but they don’t necessarily have a good reputation.
Pick a treadmill that has a reputable, quality brand name. If you want to learn more about which brands are better, look for reviews on the internet. You’ll be able to notice a trend where a few brand names come up frequently. These brands are the best recognized treadmill manufacturers.
So here are 4 basic essentials of a quality home treadmill:
– High Powered, Well Built Motor
– Great Foot Support
– Extensive Coverage of Parts and Service
– Quality Brand Name
Now that you know these essentials, you’ll easily find exactly what you’re looking for, and avoid injury or getting a poor quality machine.
Running – Watches For Runners – What’s in Store For You and Your Training?
There is nothing better than having a cool pair of shoes. The shoes embody everything that the wearer is looking for. These shoes are comfortable, stylish and are designed properly. This article will look at one particular shoe, the Asics Mexico 66. We are going to spend the time looking at why they are considered to be such a cool pair of shoes.
The Asics Mexico 66 have been around for decades. Released in 1966, these shoes have continued to remain relevant, despite changes in footwear looks and technology over the past 40 years since its release. The Mexico 66 is popular for a reason and this is due to the fact that the shoe has designed really well, has impeccable style and is extremely comfortable.
Relax your face
Your jaw should be relaxed, and your cheeks should appear “bouncy”. This is the hardest technique flaw to fix, and will require quite a bit of conscious effort on the runners part. The best way to practice this is to just focus on your cheeks during your long runs. You should be able to feel your cheeks flop around when you run…if you cannot, make a conscious effort to relax them. Relaxing your cheeks will also help keep your shoulders down. This will help you control your breathing.
Style
The Asics Mexico 66 is an extremely stylish shoe. The shoe can be worn with just about anything and it fits in nicely. Many people like to wear it with jeans, however you can mix it up and work with shorts, dresses and skirts. Individuals who are looking for a stylish shoe should really consider these.
Focus your eyes straight ahead
When you lower your eyes and look at the ground, your head lowers with them, and that will in turn cause your entire upper body to slouch. Try picking a spot about 20 meters in front of you to focus on while you’re running. This will ensure you keep your head and eyes up, and will break your run up into manageable segments.
If you make these simple adjustments during your next run, you should immediately notice you are able to run faster, for longer periods of time, all while feeling much less fatigued than normal. In the longer term, employing these techniques will help your remain injury free. To review, the five tricks you can employ to run faster now are: check your form, increase your stride rate, relax your face, control your breathing, and focus your eyes straight ahead. These adjustments are all relatively easy for most beginning runners to employ, and will add tremendous value to your next workout by improving your running speed now
Resource Author Francisco Rodriguez H.
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