You bought the best running shoes for your needs, wore the best running clothes, and were ready for the warm-up before your 10K training, but did you tie correctly your running shoes?
This may seem a simple task, but, tying running shoes correctly can affect performance, decrease the chance of injuries, and ankle pain, and prevent blisters.
Running for miles and miles can cause chafing, and blisters, and force runners to avoid running until they disappear. However, correctly tying our running shoes by tying a Runner’s Knot can help us avoid these problems, and provide more support for the ankles.
Here are 5 easy steps to tie running shoes correctly:
Step 1:
Put your shoes on and tie them as usual until you reach the last top holes that are in use for the “Heel Lock”.
Make sure you do not tie too tight and not too loose. If there is a significant gap in the front or back of the shoe, the foot may slide back and forth, creating friction and blisters.
Step 2:
Now you should make a loop on each side, by pulling the lace and inserting it into the top eyelet on the same side.
An example of the Runner’s Loop is in the picture below.
Tying running shoes, how to do runner’s loop.
Step 3:
Now, you should cross the lace through the loop on the opposite side of the shoe.
Step 4:
Tighten the laces by pulling them down and toward you, until you feel comfortable. It should be not too loose and not too tight as this can cause inflammation of the instep, or reduce the blood flow to the feet while running.
Step 5:
Tie the laces as you would usually do. If possible, a double knot is recommended.
Now, you can start the warm-up and enjoy your running.
Here is a short and helpful video on how to tie running shoes with a “Heel Lock” and avoid blisters:
A Tip from Illumiseen: How to Prevent Running Shoe Blisters With a “Heel Lock” or “Lace Lock” | by Illumiseen (01:55)
Troubleshooting:
Slippery laces: If your laces keep coming untied during your run, try double knotting them or using a runner’s knot. A runner’s knot involves tying a second knot at the top of the first knot to create a more secure hold. Additionally, make sure your laces are tied snugly, but not too tight, as this can cause discomfort and affect the fit of your shoes.
Discomfort or pain: If you are experiencing discomfort or pain in your feet, check your laces for any pressure points or areas where they may be too tight. Adjust the laces accordingly by loosening or tightening specific areas until you find a comfortable fit. You may also want to consider trying a different lacing technique or consulting a podiatrist for further guidance.
Shoes feeling too loose: If your shoes feel too loose or floppy, try adjusting the laces to create a tighter fit around the midfoot or heel. This can help provide more stability and prevent your foot from sliding around inside the shoe. If the problem persists, you may need to consider getting a different size or style of shoe that better fits your foot shape.
Laces breaking or fraying: If your laces are breaking or fraying frequently, try replacing them with a higher-quality pair made from durable materials such as nylon or polyester. You can also try tying them in a way that puts less stress on the lace itself, such as using a loop lacing technique or avoiding tying them too tightly.
By addressing these common issues, you can ensure that your running shoes are properly tied and provide the comfort and support you need for a successful run.
Tying Running Shoes Common Questions & Answers:
How tight should I tie my running shoes?
You need to measure the space in between the top eyelets of the shoe with your fingers. When you tie the laces, the shoe should be comfortable in the heel and mid-foot means not too tight and not too loose. Additionally, you should have two fingers between the eyelets. Three fingers mean there’s not enough volume and the fit is too tight.
Why is there an extra eyelet in running shoes?
The last eyelet in running shoes called also “runner’s loop” helps to prevent blisters when you’re running. This is done by stopping your feet from sliding inside the running shoes.
Should you tie running shoes tight?
The heel should be snug at most, but still loose enough not to be constricting. You can check if the shoes are laced too tight by placing your finger comfortably between the knot and the tongue of the shoe, and there is no pain in the instep of the foot.
While the importance of warming up before running to prevent injuries is well-known, many runners overlook the significance of cooling down after a workout. Cooling down properly after running can help prevent muscle soreness, reduce the risk of injury, and improve overall recovery time. In this article, we’ll explore the benefits of a cool-down routine and provide tips for how to cool down effectively after a run.
Why should you cool down after a run?
First of all, the cool-down dramatically reduces the chances of running injuries.
The cool-down helps the recovery after a run and increases the workout’s effectiveness.
It lowers the heart rate and breathing gradually, relaxes the muscles after intense training, and helps to eliminate the lactic acid and other metabolic waste products from the muscles.
Static stretches improve your flexibility and range of movement. Also, the stretches speed the recovery by bringing more blood and oxygen to your muscles.
Besides the physical aspect, the cool-down has a relaxing effect on our minds after intense running.
The benefits are clear, so how to cool down after a run?
A proper cool-down after running includes two parts: 1) Jogging and/or walking 2) Static stretching
Cool down after running in 2 parts: (1) Jogging, walking (2) Static stretching
1. Easy Jogging and Walking
Our body needs a gradual slow down and stopping the activity suddenly after running can cause blood pooling in your muscles, dizziness, and cramps. Therefore, we should never move from high-intensity running to total rest. It is important to lower the pulse while moving, walking slowly, and calmly.
Walking after training is essential for two reasons:
1) The relaxation and the contraction of the muscles during walking, even in slow walking, creates a kind of “squeezer” on the veins, helping the body to pump the blood accumulated in the legs while running back to vital organs such as the brain, heart, and other internal organs.
2) Walking helps to gradually lower heart rate (pulse). Just as at the beginning of the workout, we made sure to raise the pulse gradually, we need to lower the pulse the same way after the workout. Our heart does not like rapid and sharp changes.
A heart rate monitor watch can be useful also during the cool down. Depending on the intensity of the workout and your fitness, the pulse should be lowered to normal within 3 to 10 minutes.
It is recommended to walk for at least seven minutes, depending on the intensity of your workout.
Walk after running
2. Static Stretching
After the easy jogging and walking at the end of the training, it is very important to perform static stretching of the muscles. The cool-down stretches after running are a necessary part of the workout, not less than the running.
Static stretching also sends a message of rest and relaxation to the body, which is exactly what we want to achieve at the end of the workout.
In the short term, running weakens the muscles, but at the end of the training, there is super-compensation that finally strengthens the muscles. However, this also shortens and hardens the muscles. To prevent muscle shortening, it is important to stretch them, regain their elasticity, and remove toxins that relieve pain and stiffness.
stretch cool down
Guidelines For The Stretching:
The stretching should be only after walking and not immediately after running. If we stretch the muscles while they are too warm, we may hurt them.
The static tension should not be too long, and you can count 20-30 seconds per stretch. Stretching too long, such as yoga stretching, is not recommended when our muscles are tired after a running workout.
For efficient stretching, it is best to do several sets of exercises and not just one symbolic stretch of each muscle.
It is important to be attentive to the body and stretch the muscles gently, without exaggerating the stretch. At the end of the training session, the muscles are sensitive, and aggressive stretching can damage the muscles.
Do not stretch too much, this can be dangerous after running when our muscles are warm, especially if the workout was intensive or extremely long (certainly if after a race).
Do not perform dynamic/ballistic stretching. While static stretching is holding a stretch without moving, in dynamic/ballistic stretching we repeat the same movement, each time the contraction is for about one second, thus increasing the stretch range. The experts say that long-distance runners do not need this stretch, which can damage the muscle or tendons.
Do not stretch an injured muscle. When the traction itself causes severe pain, you should stop. It means that this specific stretch can cause damage, and in such a case, it is highly recommended to seek the help of a professional physiotherapist or massage therapist.
Stretch not only the legs. It is clear that during running, the legs work the hardest. On the other hand, it is important to remember that other muscles in the body also worked and need some treatment, even a small one. The hands worked, the lower back worked because it holds us as well, and the core muscles that need a small stretch. Therefore, we should stretch also the upper body.
The stretches after running must include the following stretches: 1) Hamstring Stretch 2) Standing/ Lying Quad Stretch
In the following video you can see a demonstration of static stretching after the training session:
Beginner Running Tips | How to Stretch After Your Run | by The Run Experience (07:29)
Important Static Stretches for Runners:
Some of the most important static stretches for runners include:
Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your knees straight.
Quadriceps stretch: Stand with one hand against a wall for support. Bend one knee and bring your heel towards your buttocks, holding onto your ankle with your other hand.
Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back and press your heel down towards the ground.
IT band stretch: Cross one leg over the other and lean towards the side of the crossed leg, keeping your feet flat on the ground.
Including these stretches in your cool-down routine can help improve your flexibility, reduce the risk of injury, and enhance your overall running performance.
Hamstring stretch | Photo by Pavel Danilyuk on Pexels.com
3. Recovery After The Cool-down
Nutrition
Nutrition is a major key to proper recovery after running. Sometimes runners are pedant regarding the timing and quality of the post-workout meal but neglect their eating habits the rest of the day, and this is a mistake.
The nutrition for recovery is not only in the post-workout meal but in the overall aspect of a healthy and correct lifestyle and eating habits.
The carbohydrate stored in our body is limited, and their main use is for endurance efforts. After a medium to high-intensity activity, there will be a significant depletion of the reservoirs and an energetic replenishment will be required according to the activity.
The longer the activity is, the higher the need for carbohydrates to grow. However, the need for protein for recovery does not change and should be 20-30 grams of protein. The carbohydrate amount should be in appropriate proportion according to the activity. After a long-distance run, we increase the number of carbohydrates and can leave the protein unchanged.
Until a few years ago, the keyword was “window of opportunity” and according to this approach, the post-workout meal should be eaten within 60-90 minutes after the training to achieve optimum recovery. Well, it turns out that this is not true for everyone. It depends on the frequency and nature of each person’s training. As a rule of thumb, the shorter the recovery time, the greater the importance of the window of opportunity.
Rest and Sleep
Runners who suffer from lack of sleep, are at increased risk of injury. Proper sleep and rest between training are crucial parts of the body’s recovery process.
When the body does not get enough sleep, the levels of cortisol (the stress hormone) in the blood rise. As a result, mental stress increases, there is a decrease in the growth hormone levels used to build muscle, muscles become more tired, and performance decreases. Also, the ability to concentrate decreases and this makes it difficult to perform exercises correctly or to identify obstacles and changes in the running route.
Without enough rest, runners find themselves in a frustrating loop.
The more they practice, the greater the risk of a decline in performance if their body fails to fully recover. This causes weakness in the muscles, including the small muscles around the joints that help strengthen and stabilize the body. As a result, the risk of injuries increases.
4. Incorporating Yoga Poses Into Your Cool-Down Routine
Yoga is a great way to incorporate some gentle stretching into your cool-down routine after running. Not only does yoga help to increase flexibility, but it also promotes relaxation and can reduce stress levels. Here are a few yoga poses that are particularly beneficial for runners and are easy to incorporate into your cool-down routine:
Child’s Pose (Balasana): This pose is great for stretching the lower back and hips. Begin on your hands and knees, then sit back on your heels, stretching your arms out in front of you. Rest your forehead on the ground and breathe deeply.
Downward Dog: This pose helps to stretch the hamstrings, calves, and spine. Begin on your hands and knees, then lift your hips up and back, straightening your arms and legs. Keep your head and neck relaxed.
Pigeon Pose: This pose targets the hip flexors and glutes. Begin in a downward dog position, then bring one knee forward and place it behind your hand. Stretch your other leg out behind you and lower yourself down to the ground.
Incorporating these yoga poses into your cool-down routine can help to improve your flexibility, reduce muscle soreness, and promote relaxation. Plus, they’re easy to do and can be done anywhere, making them a convenient addition to any runner’s post-run routine.
Yoga Child’s Pose | Photo by Elina Fairytale on Pexels.com
How ToCool Down After a Run Frequently Asked Questions
Why you should always do a cool–down run?
After a run a cool-down helps the recovery process, increasing the workout’s effectiveness and returning to a state of rest. The cool-down relaxes your muscles and lowers your heart rate and breathing gradually after an intense workout.
What is a static stretch?
In a static stretch, the stretch is held in a challenging static tension but comfortable position for a period of time, usually between 20 to 30 seconds. Static stretching is the most common form of stretching in general fitness and is considered safe and effective for improving overall flexibility and muscle relaxation.
What is a proper cool down after running?
A proper cool down after intensive running includes two parts: (1) At least 7 minutes of easy jogging and walking. (2) Static stretching of legs and upper body for 5 to 10 minutes.
Should you walk after a run?
A fast walk or just walking is required after a run. If you stop abruptly after an intensive run or race, your body will rebel, and the cramping potential increases dramatically.
What should I do after a run?
After a run, you should do the following: 1. Cool Down 2. Rehydrate 3. Static stretching 4. Eat to Refuel 5. Rest
Many of us suffered from an ankle sprain, and many of us made a mistake and rested until the pain went away completely.
An ankle sprain, caused by a sudden, rapid rotation of the foot, is the most common orthopedic injury. About 20% of the population will suffer from it, and the rate is higher in runners.
The statistics show that thousands of people sprain their ankles every day in the US. This injury is one of the main reasons runners visit emergency rooms and have orthopedic surgeries.
Although this is not a serious injury that involves a significant limitation in functioning, in the long term, no less than 50% of people will not return to their previous function even after a long time. It can also lead to a chronic ankle injury, resulting from a high rate of recurrent sprains.
1. The 3 Grades of Ankle Sprains
Ankle sprains are classified into three grades based on their severity. Grade 1 is a mild sprain, grade 2 is a moderate sprain, and grade 3 is a severe sprain. The grading system takes into account the extent of ligament damage and joint stability.
An ankle sprain can be classified into 3 grades:
Grade 1 –
A moderate tear or over-stretching of the ligaments.
Mild to moderate pain.
Little swelling and tenderness.
Light to moderate difficulty in weight-bearing activities such as walking and running.
Grade 2 –
An incomplete tear of one or more ligaments, most commonly the anterior talofibular ligament.
Moderate pain and swelling.
Some level of instability at the ankle joint.
Bleeding (bruising)
Grade 3 –
A full tear of the ankle ligament (usually the anterior talofibular)
Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
The most common sprain is a lateral ankle sprain, also known as rolling the ankle.
2. Sprained Ankle Immediate Treatment
First of all, you, it is strongly advised to seek professional medical attention if any of the following conditions are observed:
An open wound
Severe pain
Serious swelling and/or severe deformation
Indications of infection, include a fever over 100 F (37.8 C)
You cannot step on your leg
If you’re unsure of the grade of the ankle sprain, such as whether it’s a grade 2 or 3, it’s best to err on the side of caution and seek medical attention.
R.I.C.E. Guidelines For Ankle Sprains
The treatment immediately after the injury and the first few days after it should include the R.I.C.E. guidelines:
Rest – As much as possible, try not to walk on the injured ankle, and keep weight off it as much as possible.
Ice the ankle three 3 times a day, each time for about 20 minutes. Do not put ice directly on the skin, you can use a thin piece of cloth such as a pillowcase between the ice bag and the skin or even use a bag of frozen peas.
Compression – Bandaging to reduce swelling as well as immobilize and support your injury.
Elevate the injured foot above the level of your heart. The elevation helps to reduce swelling.
R.I.C.E guidelines for a sprained ankle
Remember, ankle sprains require ongoing treatment beyond the initial R.I.C.E. guidelines. Continued care is crucial for a full recovery, so be sure to follow through with the entire treatment plan.
In the case of grades 1-2 ankle sprains, it is now clear that active exercise as explained below only a few days (usually 3) after the injury is not only effective in reducing pain but also improves the rate of recovery and return to sport. Additionally, it significantly reduces the risk of a recurrent ankle sprain.
Active Exercises Treatment
This type of treatment focuses on performing standing exercises that involve carrying weight on the injured ankle. By doing so, the ankle muscles are strengthened and coordination between muscles and the nervous system is improved, which helps enhance overall stability. However, these exercises can be quite specific, and people often avoid them due to pain or the fear of worsening the injury. Despite these concerns, it’s important to note that these exercises play a critical role in the healing process and should be incorporated into the overall treatment plan.
3. Sprained Ankle Treatment After a Few Days
Depending on the severity of the sprain, after about 3 days you should start with active exercises that should be done in 2 steps.
First of all, the following guidelines are recommended for the exercises in the next 2 steps:
It is necessary to carry them out within the limits of pain and not to exaggerate.
It is recommended to perform at a slow pace for a few minutes a day.
Progress gradually with the degree of difficulty. Start with exercising on both feet, after that on one leg, and then perform exercises on a cushion according to your personal feeling.
Step one: 4 Exercises standing on two legs:
Weight Shift: Move the body weight from the toes to the heel and back.
Pelvic Transfer: Transfer weight from one leg to another while moving the pelvic area.
Heel/Toe Raises: Move the weight from foot to foot and raise up on the toes with heels in the air.
Heel Transfer: Transfer the weight to the heel while the toes are in the air.
Step Two: 4 Exercises on one leg (practice both legs, start with a healthy leg):
Balance exercise: Stand on one leg for 7 to 30 seconds. Do 3 sets.
Leg swings: Stand on one leg and move the other leg back and forth X 20.
Toe raises – Move the weight from foot to foot and raise up on the toes with heels in the air X 20.
Balance on unstable surface: Stand on an unstable surface such as a cushion or BOSU ball, and transfer the weight to the heel while the toes are in the air.
Are you feeling comfortable with the movements? You can take it one step further by practicing with your eyes closed to challenge your proprioception and balance.
Check out this helpful video for more guidance on ankle sprain exercises:
Three Ankle Strengthening Exercises – No Equipment Required | by James Dunne (03:28)
Is that already easy? Now perform the practice on a cushion or on another unstable surface.
When returning to running, it is recommended to use during the activity an ankle brace for foot support, which provides extra protection for the ankle and is found to be effective in reducing recurrent ankle sprain.
Warm-up
A proper warm-up before running is essential to prevent injuries, including ankle sprain prevention. Mainly, the dynamic warm-up part that lubricates your joints.
Gradual Return to Running
it’s important to do so gradually and carefully. Begin with slow walking and gradually increase your pace until you feel comfortable enough to jog. Then, slowly introduce running intervals into your routine, alternating with walking or slow jogging as needed.
Keep in mind that it may take several weeks or even months to fully recover and return to your previous level of running, so be patient and listen to your body. So, don’t push through pain or discomfort. If you experience any pain, swelling or instability during or after your runs, take a break and consult your healthcare provider.
It’s also important to continue with your ankle strengthening exercises and stretching routine to maintain and improve the stability and flexibility of your ankle.
➤ Running Ankle Sprain Frequently Asked Questions
Can I run with a sprained ankle?
Running on a sprained ankle is possible only under certain conditions. It is recommended to return to running when you are as much as possible pain-free, have a full range of motion, and the strength in the injured ankle is equal to that in your uninjured side. With a mild sprain and a functionally protective brace, you can often return to running in a couple of weeks.
Can I run on a Grade 1 ankle sprain?
Sprains are usually graded according to the severity of the injury. A Grade 1 sprain refers to a mild stretch of some of the ligament fibers only. You are able to initially walk on the ankle without much discomfort. There may be some swelling but recovery is usually complete in only a few days.
Do sprained ankles ever fully heal?
The most serious ankle sprain involves a complete tear of the ligaments with marked instability that often requires surgery. Fortunately, most sprains are Grade I or II and heal in three to six weeks. The exceptions are those that continue to cause trouble. This is the “sprained ankle that won’t heal.”
How should you sleep with a sprained ankle?
Healthguidance.org recommends elevating the ankle slightly to drain fluids and prevent unnecessary swelling, so place a pillow or some blankets under the offending ankle while you sleep. Additionally, you can apply some ice before going to bed to reduce inflammation.
How can ankle and foot injuries be prevented?
The answer is from the article “Tips for Preventing Foot and Ankle Injuries” by ucsfhealth.org: 1) Warm up prior to any sports activity. 2) Condition your muscles for the sport. The activity should be increased gradually. 3) Choose athletic shoes specifically for your foot type. 4) Replace athletic shoes when the tread wears out or the heels wear down. 5) Avoid running or stepping on uneven surfaces. 6) Be careful in running too many hills. 7) Prevent recurrent injuries. 8) Listen to your body!
Do you wear your running shoes, get out and start running without a warm-up? So, don’t be surprised when running injuries will occur.
When the muscles are cold and the joints are stiff, intense training can endanger the muscles and expose us to unnecessary injuries.
Before running a half marathon or just jogging in the neighborhood, a proper running warm-up is essential for avoiding injuries. Additionally, a proper warm-up can improve your running performance. Another important part of the warmup is getting in the right mindset.
3 Things That Warm-up Does:
It prepares our bodies for running. Literally, warming up the muscles by circulating our blood. The heart rate gently rises, and the breathing also gently increases. By the time you’re ready for your faster-paced running, your body is up to speed, and it’s not so much of a shock.
A warm-up builds and reinforces the communication pathways between the brain and the muscles. These are called neuromuscular connections. Neuromuscular training is about stimulating the brain’s communication with the muscles. It improves running form efficiency, economy, power, stride length and frequency, ultimately fatigue, and resistance.
A good warmup routine prepares you mentally for what you’re about to do before a race or an intense workout. One of the best ways to ease the negative mental energy is by channeling your focus into a routine that you’ve done a million times before.
However, doing a warm-up that includes only a mile or two of easy jogging is not enough. A proper warm-up should be done correctly and include the following 3 steps:
1) Dynamic warm-up to lubricate the joints 2) Technique exercises 3) Walking/Easy running
Step 1 – Dynamic Warm-up to Lubricate The Joints
We need to lubricate our joints to make our run smoother and lower our chance of injury. So it is highly recommended to move all the joints in the body when starting the warm-up. We focus on the entire body and move each joint and joint, first with linear movements and then with rotations. This activity prevents muscle cramps of the back, neck, shoulders, and so on. It reduces the risk of injuries to the joints, such as ankle sprain, and improves the quality of the body’s movement.
Following are a few drills that can be done at this part of the warm-up, starting from the neck to the ankles. These drills should be repeated 8 to 12 times.
Neck – While standing, move your neck slowly down to the chest and then rotate the neck to the right and then to the left.
Arms – Circle your arms forward several times and then backward.
Shoulders – Stand straight and roll your shoulders back.
Upper body twists – Look forward while standing, and twist your upper body from right to left.
Hips – Stand on the left leg while the right leg knee is up to 90 degrees, and do circles to the right with your right leg. Switch legs after several times. Hold a chair or a friend nearby if you feel unsteady standing on one leg.
Knee Circles – Stand straight with your knees slightly bent and with your feet together. Place the hands on the knees and draw a circle with your knees to the right, after several times circle the knees to the left. Pay attention to keeping your feet flat on the ground.
Ankles – Start with plantar flexion, which means pointing your toes to the ground while the heel is up. After that, do ankle dorsiflexion, which means bending your ankle toward the shin(toes up, heel down). Switch legs after several times.
The following video shows how to warm up your knees and ankle joints:
Joint Warm-up | Yoga for Runners | by Gaiam (01:07)
However, you should avoid doing static stretches during the running warm-up, as this can lead to injuries.
Step 2 – Technique Exercises
Before running, it is recommended to perform a short four to five minutes of workout, that includes running technique exercises mainly for the legs.
For example, the following video shows five drills for a warm-up and running technique improvement. Perform each drill for about 20 to 30 seconds.
1. High Knees – Run slowly with short strides while lifting your knees up to waist level. Land on the forefront of your feet and not on the heels.
2. Butt Kicks – Jog slowly while bringing one heel off the floor towards your glutes as possible. Move the opposite arm as when running.
3. Skips – Skip with high knees, extend the keg forward, and bring your leg down. Try to move forward as quickly as possible. The foot should be slightly flexed, which means toes drawn up towards your shin. Move your arms as if you were running.
4. Grapevine – This drill is fun, step to the right side while the left leg is crossed behind the right foot. After that, step to the right again with the right foot and bring the left foot in front of the right leg. After a few steps, repeat the move while now the left leg leads.
5. Bounds – Jog slowly with an exaggerated running stride, step forward with your left leg, driving your right knee up to the waist. Freeze the move for one second and land softly on your right forefoot. Repeat the move while your right leg leads.
5 Simple Drills to Improve Running Technique and Warm Up Your Body | by ENDURANCEWORKS School of Tri (04:23)
When running in cold weather, it is recommended to do this part of warm-up inside a building and not outside.
Step 3 – Walking or Easy Running
These light cardio exercises are the most essential part of the warm-up. You should never start running at high intensity while the muscles are cold and stiff. Intensive training without this cardio part of the warm-up can endanger our muscles and expose us to unnecessary injuries.
Walking and then easy running raises the body’s temperature and enhances the blood flow to the muscles, so they will be ready for the running.
Before any intensive running (intervals, tempo, fartlek, etc.), it is essential to run at least half a mile slowly, and after that gradually increase the pace.
Beginner runners can start walking and later on increase to a brisk pace and then jog.
This part of the warm-up is also needed for the heart. Our heart does not like sharp changes and quick transition from resting to intensive training.
Now, after we did a proper warm-up, we can enjoy our running!
The 3 Steps of Warm-up Before Running
Warm-up Duration and Intensity
However, the warm-up duration should not be too long and intensive. This can make us feel exhausted, and reduce our ability to perform well in the workout/race.
The warm-up duration rule is: the longer the running distance, the shorter the warm-up should be.
On race day, the duration of your warm-up will have an inverse relation to the length of your race. For example, if you’re racing one mile, you’ll want to have a much longer warm-up with dynamic and speed drills to make sure you are ready for peak performance.
But before a marathon, you don’t want to spend too much time on speed drills and waste too much of your precious energy. So, for races between 5k to the half marathon, you need a 10 to 20 minutes jog, few dynamic drills, and maybe a few strides to make sure you are ready.
Warm-up Before Running Frequently Asked Questions:
Is it necessary to warm up before running?
Yes, it is, by completing a proper and an active warm-up before you begin the important part of your running, your body raises the temperature in your muscles, thus causing your body temperature to rise. This is essential for avoiding injuries, and also can improve your running performance.
How long before a race should you warm-up?
Most experts agree that runners should not wait longer than 10 minutes between their warm-up and race start time unless the runners risk losing some of the benefits of the warm-up.
What stretches to do before a run?
1) During the warm-up, DO NOT stretch cold muscles. 2) You can stretch lightly before intense running, after 10 minutes of the warm-up easy running part. 3) Ease into each stretch and don’t bounce or force it. 4) Before intense running, hold each stretch for 10-15 seconds. 5) The stretches should be part of the cool-down after a run. You should include at least a Hamstring Stretch and a Standing/ Lying Quad Stretch. Remember to stretch also the upper body and not only the legs.
What is a dynamic warm-up?
The purpose of the dynamic warm-up before a run is to increase blood flow to the areas which will be working and to wake up the nervous system throughout the body. The dynamic warm-up should include: 1) A 4 to 5 minutes of running technique exercises mainly for the legs. 2) Brisk walk and/or easy run for raising the body’s temperature and enhancing the blood flow to the muscles.
Selecting running shoes is more complex than picking a T-shirt; it requires a deep understanding of your individual needs to find the perfect fit that can enhance your performance and prevent injuries.
Choosing the right running shoes can significantly enhance your running experience and prevent potential injuries. However, with a plethora of brands and models available, finding the perfect pair that aligns with your physical requirements and running style can be challenging, but it’s certainly achievable.
Gaining a comprehensive understanding of the key factors to consider when purchasing running shoes can guide you towards finding the pair that fits you best.
To assist you in navigating the complexities of buying running shoes, we’ve compiled nine essential guidelines. These will help you make an informed decision and choose the shoes that best meet your needs:
1. Your Ideal Running Shoes May Not Be the Same as Your Friend’s
Selecting running shoes is a highly personalized process, unlike purchasing universally agreed-upon high-quality appliances like washing machines. It’s not uncommon to find runners who swear by a specific model from a popular brand, while others may find the same model uncomfortable.
Running shoes are tailored to individual needs, and it’s crucial to remember that a pair that fits your friend perfectly and looks great might not necessarily be the right fit for you.
Instead of opting for a pair simply because your friend or social media influencers endorse them, it’s more beneficial to determine if those shoes meet your specific requirements. Remember, the best running shoes for you are the ones that cater to your unique running style and comfort.
2. Choosing Between Road and Trail Running Shoes
When it comes to buying running shoes, one of the first questions you’ll often encounter is, “Will you be running on the road or trail?”. While seasoned runners may have a clear answer, beginners or amateur runners might find this choice more challenging.
Consider the environment you live in and the routes that appeal to you. If your running journey is primarily on city streets, road shoes would be your go-to choice. These shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities.
However, if you’re venturing onto rough terrains with stones, roots, dunes, or any variable surface that demands more from your ankles, road shoes may not provide the comfort or utility you need. In such cases, trail running shoes, designed for off-road routes with rocks, mud, roots or other obstacles, would be the ideal choice.
For avid runners, having two pairs of running shoes – one for the road and one for the trail – can be beneficial. But if you’re interested in both surfaces and prefer not to buy two pairs, trail shoes can be a versatile choice. They can also serve you well on the road, provided you’re not aiming to run a marathon or race for a personal record.
3. Identifying the Purpose of Your Running Shoes
Choosing the right running shoe greatly depends on the type of running you plan to do. Here are some key considerations based on different running activities:
Distance Running: If your goal is to cover long distances, opt for shoes that offer substantial cushioning and support. This helps absorb impact, protecting your feet and joints during your run. Shoes designed for distance running are typically more durable and slightly heavier than other types.
Speed Training: For speed or interval training, a lightweight shoe that promotes quick, agile movements would be ideal. These shoes might have less cushioning but are generally more responsive, aiding in swift movements.
Trail Running: If your running adventures take you off-road or onto trails, look for shoes with excellent traction and stability to handle uneven surfaces. Trail running shoes are usually more robust and come with features like toe guards and waterproof materials for added protection.
Daily Training: For everyday running, a versatile shoe that provides a balance of cushioning, stability, and durability would be a good choice.
Remember, there’s no one-size-fits-all when it comes to running shoes. The best pair for you depends on your individual needs, running style, and the type of running you engage in. So prioritize comfort and fit when choosing a running shoe, and don’t hesitate to try out different models to find the perfect match.
4. Understanding Your Foot Type: Neutral, Support, or Motion Control
While most running shoes on the market are categorized as Neutral Models, suitable for runners with no specific foot issues, it’s important to note that many runners may require different types of shoes.
So, how do you determine which model type you need? Here are some steps:
Examine Your Old Shoes: Look at the wear pattern on your old running shoes. This can give you clues about your foot type and gait.
Conduct a Video Test: Ask someone to record a video of you running, focusing on the movement of your legs and feet. If the angle of your ankle and foot remains the same when you step down, you have a neutral foot type.
Identify Overpronation: If your foot collapses inwards (right foot to the left and vice versa), you have overpronation. In this case, shoes with added support are recommended. These shoes have additional support in the arch area to prevent the foot from collapsing.
Consider Motion Control Shoes: For runners with severe overpronation or flat feet, Motion Control shoes are a suitable choice. These shoes offer extra support that aids in maintaining proper foot posture. Additionally, for runners who are overweight—a common factor contributing to overpronation—shoes with maximum support are recommended.
3 Types of Foot Strikes: Profanation, Neutral, and Supination
In summary, if your arch is normal, your previous running shoes show even wear, and you pass the video test, you likely have a neutral foot type. If you notice overpronation or your shoes show excessive wear on the inner edge, consider support shoes. If you have severe overpronation or are significantly overweight, Motion Control models may be the best fit for you.
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5. Determining the Right Shoe Size for Running
When choosing running shoes, consider the following:
Avoid the ‘Expansion’ Myth: Contrary to popular belief, running shoes do not expand over time. Your shoes should feel comfortable from the moment you first wear them.
Size Up: Typically, your running shoes should be one size larger than your regular shoes. This ensures there’s ample space for your toes, preventing discomfort or injuries like broken nails.
Avoid Tight Shoes: Running shoes generally don’t stretch over time. If your shoes are too tight, they could cause discomfort or even injuries.
Consider Shoe Width: If you have wide feet, look for models specifically designed with wider widths. Conversely, avoid shoes that are too wide for your feet. You can check this by lacing up the shoes. If the eyelets of the laces are too close together and the laces are excessively long, the shoe might be too wide for you.
Leveraging Shoe Size Charts Effectively
While shoe size charts are a common tool, they can be incredibly helpful when used correctly. Here’s how to make the most of them:
Understand the Sizing System: Shoe sizes can vary significantly between brands and even between different models from the same brand. Familiarize yourself with the specific sizing system used by the brand of the shoe you’re interested in.
Measure Your Foot: For the most accurate size, measure your foot in the evening (when it’s at its largest) using a ruler or measuring tape. Measure the length from the heel to the tip of your longest toe.
Consider Width: Some people may need a wider or narrower shoe size. If your feet are wider or narrower than average, look for brands that offer width options.
Account for Running Socks: Remember to account for the thickness of your running socks, which can affect the fit of the shoe.
Try Before You Buy: If possible, try on the shoes with the socks you plan to run in. Walk or jog around the store to ensure they feel comfortable.
Remember, the key to a comfortable run is a well-fitted shoe.
6. Understanding ‘Drop’ in Running Shoes
As a runner, whether you’re a beginner or seasoned, it’s important to understand your foot strike pattern. This refers to which part of your foot hits the ground first during your run: the heel, midfoot, or forefoot. Your foot strike pattern can guide your selection of running shoes.
Another crucial term in the world of running shoes is ‘Drop’. This refers to the height difference between the heel and the forefoot in the shoe.
Why is it Important to Know Which Part of the Foot You Land On?
If the shoe’s drop doesn’t align with your foot strike pattern, it could potentially lead to running injuries. For instance, if you land on the middle of your foot, a shoe with an above-average drop could negatively impact your training.
When it comes to specifics, running shoes with a drop between 5 and 9 millimeters are generally recommended. However, if you’re a heel striker, you might benefit from shoes with a higher drop of more than 10 millimeters. If you land on your toes, you have the flexibility to choose from a wider range of drops.
Research indicates that lightweight racing shoes can enhance performance during a race. As a result, many shoe brands today offer distinct models for training and racing.
Racing shoes are typically minimalist in design, offering less cushioning and support compared to their training counterparts. The rationale behind this is to reduce weight and increase speed.
The recommended weight of your racing shoes often depends on the distance you plan to run. The shorter the distance, the lighter the shoes should be.
Here are examples of popular shoe brands that offer separate models for training and racing:
As the racing distance decreases, it is advisable to opt for lighter racing shoes.
8. Comfort and Fit
While the importance of the right shoe size is already mentioned in the article, it’s crucial to further emphasize the role of comfort and fit in selecting the perfect running shoe.
A well-fitted shoe not only enhances your running experience but also helps prevent potential injuries. Here are some tips to ensure a good fit:
Try on shoes in the afternoon: Our feet tend to swell throughout the day, and they are usually at their largest in the afternoon. Trying on shoes at this time can help you find a size that will comfortably accommodate your foot at its biggest.
Check for enough space around the toes: There should be enough room in the toe box for your toes to move freely. A good rule of thumb is to ensure there’s about a thumb’s width of space between your longest toe and the end of the shoe.
Ensure the heel doesn’t slip: The heel should fit snugly in the shoe without slipping. If the heel slips out easily, it could lead to blisters or instability while running.
Remember, the key to a good running shoe fits well and feels comfortable from the start. There should be no need for a ‘breaking-in’ period. If the shoe doesn’t feel right in the store, it won’t feel better on your run.
9. Tips for Buying Running Shoes Online
Purchasing running shoes online can be a convenient and time-saving option. However, it can also be challenging due to the inability to try on the shoes before buying. Here are some tips to help you make an informed decision:
Know Your Size: Measure your foot size accurately at home. Remember, your running shoe size might be larger than your regular shoe size.
Understand the Return Policy: Before making a purchase, understand the online store’s return policy. Ensure they allow returns or exchanges if the shoe doesn’t fit well.
Read Customer Reviews: Customer reviews can provide insights about the fit, comfort, and durability of the shoe. Look for reviews from people who have a similar foot type and running style to yours.
Consider Shoe Width: If you have wide or narrow feet, check if the online store offers different width options.
Research the Shoe Model: Different models from the same brand can vary in fit and feel. Research the specific model you’re interested in to understand its features and how it might suit your needs.
Check for Deals: Online stores often have sales and discounts. Keep an eye out for these deals to get your desired running shoes at a lower price.
➤ Summary of Guidelines for Buying Running Shoes
When buying running shoes, it’s important to remember the following key points:
Individual Preferences: What works best for your friend may not be the best for you. Everyone has unique foot shapes, running styles, and preferences.
Trail or Road: Consider where you’ll be running. Choose trail running shoes for off-road and uneven surfaces, and road running shoes for pavement and flat surfaces.
Neutral or Motion Control: Understand your foot type. Choose neutral models if you have a normal arch, support models for overpronation, and motion control models for severe overpronation or flat feet.
Size Matters: Your running shoes should be 1/2 to 1 size larger than your regular shoes to accommodate foot expansion during running and prevent discomfort or injuries.
Understand ‘Drop’: The ‘Drop’ of a shoe should suit your running style. It refers to the height difference between the heel and the forefoot in the shoe.
Training or Racing: Consider whether you need training shoes for regular runs or racing shoes for competitive events. Racing shoes are typically lighter but offer less support and cushioning.
Most importantly, there’s no universal “best” running shoe. The best running shoes are the ones that suit your physical requirements and running activity type.
Buying running shoes – Guidelines Summary
➤ Shoe Maintenance and Replacement
Maintaining your running shoes is crucial for ensuring they provide the support and protection you need. Here are some tips for taking care of your shoes:
Clean Your Shoes Regularly: After a run, especially on muddy or wet terrain, clean your shoes by removing any dirt or debris. Avoid washing them in a washing machine as it can damage the shoe structure and cushioning.
Dry Your Shoes Properly: If your shoes get wet, dry them properly to prevent the growth of bacteria and fungi. Avoid placing them near a heat source as it can warp the shoes. Instead, remove the insoles and let them air dry.
Rotate Your Shoes: If you’re a frequent runner, consider having more than one pair of running shoes. Rotating your shoes can allow them to fully recover their cushioning between runs and extend their lifespan.
Knowing when to replace your running shoes is equally important. Here are some signs that it’s time for a new pair:
Mileage: Most running shoes last between 400 to 500 miles. However, this can vary based on the runner’s weight, running style, and the surfaces they run on.
Wear and Tear: Visible signs of wear and tear, like worn out soles or holes in the upper, are clear indicators that you need new shoes.
Comfort and Pain: If your shoes no longer feel comfortable or you start experiencing pain or discomfort when running, it might be time for a new pair.
Remember, running in worn-out shoes can increase the risk of injury. So, keep an eye on your shoes’ condition and replace them when needed.
Conventional wisdom suggests that running shoes should be about a size or half-size larger than your dress or casual size. This recommendation accounts for the increased blood flow and swelling during and after running, which causes the feet to expand.
Can you wear running shoes every day?
It’s best to reserve your running shoes for actual running activities to maximize their lifespan, typically ranging from 300 to 500 miles. Limit wearing them for non-running activities to no more than 3 days per week, with a total mileage of up to 15 miles.
How many pairs of running shoes should I have?
It is advisable for runners to have at least two pairs of running shoes that they frequently use and rotate between workouts. This practice helps to increase the lifespan of the shoes by spreading the mileage across different pairs. For those who engage in both road and trail running, it is recommended to have a pair of road running shoes as well as a pair of trail running shoes.
How often should you replace your running shoes?
A general guideline is to replace your running shoes every 300–400 miles, considering factors such as your running style, body weight, and the running surface. Lighter runners may stretch this to 400 miles, while heavier runners should replace shoes closer to 300 miles.
What color of running shoes should I choose?
When selecting running shoes, consider the color based on the surfaces you typically run on. For concrete or asphalt surfaces, opt for shoes with black soles, as they endure wear and tear better. If you primarily run on padded tracks, treadmills, grass, or dirt trails, colored soles are a suitable choice.
How can you tell if you Overpronate?
Examine the bottom of your shoes for signs of wear and tear, which may indicate overpronation. Furthermore, watch for symptoms like heel or arch pain, flat feet, corns or calluses, and discomfort in the knees, hips, or back.
