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Running Tips

Below are Tips for all aspects of running from shoes to food and everything in between.

Beginners Running

Starting to Run
Why Should You Run?
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You may start running to slim down, but then you'll find it makes you fitter, healthier, happier, and smarter—really!

Keep Losing
You know that running burns calories, but the effect continues even after you stop. Studies have shown that regular exercise boosts "afterburn" (the number of calories you burn post-exercise). You don't have to be sprinting, either—the after burn gets triggered when you run just slightly faster than your easy pace.

Live Longer
Even if you just meet the minimum amount of physical activity—30 minutes of exercise per day, five days a week—you'll add years to your life. Studies show that when different types of people started exercising, they lived longer. Regular activity even helped smokers and people suffering from conditions like heart disease.
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Beginner's FAQsYour pre-run questions, answered
Where should I run?
Find a variety of safe, traffic-free routes that you can regularly take in a variety of weather conditions. Road runners should run against traffic, unless you're approaching a blind curve; in that case, switch sides until it's safe to cross back. Stay to the right on trails and park paths. On a track, run counterclockwise, and stay clear of the inner lanes. Treadmill runners should go slow enough to run normally—gripping the handrails can cause injury.

When should I run?
Plan to run whenever you're most likely to get it done. Many runners find that they have an easier time fitting in a workout if they tackle it first thing in the morning. However, if that doesn't work with your schedule, find a time that does, and treat your running time as a non-negotiable must-do.

How do I start?
Go into every workout with the idea that you'll finish strong. No matter how long you plan to go, start out slowly to warm up and gradually raise your heart rate. 

How do I know how fast to go?
When you're running, if you can sing, you're likely going too slowly. If you are huffing and puffing, you're going too fast. You should be able to hold a conversation. Adjust your pace to stay at the right effort level.
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Avoid Cancer
Maybe exercise doesn't cure cancer, but there's plenty of evidence that it helps prevent it. A review of 170 studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers, including colon cancer (risk reduced by 40 to 70 percent), breast cancer (30 to 40 percent), and lung cancer (30 to 40 percent).

Feel Happier
One study found that 30 minutes of running five days a week for three weeks boosted sleep quality, mood, and concentration during the day. Other studies suggest that exercise helps you cope with anxiety and stress even after you're done working out.


Beat Senility
Worried about "losing it" as you get older? Working out regularly will help you stay sharp. A recent study published in Psychonomic Bulletin & Review concluded that the evidence is "insurmountable" that regular exercise helps defeat age-related mental decline.


Protect Your Knees And Bones
Chances are, you've had family, friends, and strangers tell you, "Running is bad for your knees." Well, science has proven that it's not: Studies show that it actually improves knee health. Plus, running increases bone mass and even helps stem age-related bone loss.
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Couch to 5K 
First off, you may be asking, "exactly how many miles is a 5K?" A 5K is 3.1 miles. We're here to help you achieve your goal of beginning to run your first 5K.

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to run in the first place.
You should ease into your 5K training plan gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program.
The idea is to transform you from couch potato to runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
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Start Your 5K Training | A Few Minutes Each WeekEach session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time or run for distance.
Running for time we require more speed work, while running for distance means slower runs but will need you to stay on your feet longer.

5k Plan
On the right is a 9 week plan to get you on your way to your first 5k race.
It involves 3 workouts a week with a mixture of walking and running.
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Some things explained
​Rest: The most important day in any beginning or intermediate running program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

Run: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast.

Walk/Run: This is a combination of running and walking, suggested for those in-between days when you want to do some running, but only some. There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day's running workout.

Walk: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we suggest that you go for an hour-long walk on the day after your longest run. Don't worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all training should be difficult. If a 60-minute walk seems too much at first, begin with about 30 minutes and add 5 minutes a week until you reach 60 minutes.

FANCY WORDS YOU WILL HEAR
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Lactate Threshold
To understand lactate threshold, we first need to define the term lactate.
Lactate is a product of glycosis (the conversion of carbohydrates into glycogen stored in the body),  It's a natural by-product of the body produced by muscle contraction. As athletes exercise at a higher intensity, lactate production increases. Lactate is absorbed by the muscles during exercise.
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This means lactate threshold is the maximum steady-state effort a runner can maintain without lactate continually increasing.
When you're running at a pace within your lactate threshold, you can maintain a high-end aerobic effort that feels comfortably-hard, If you exceed your lactate threshold, your workout becomes more anaerobic and running becomes more difficult.

Why you should care: If you have a higher lactate threshold, you can run longer at a faster pace.
Simply stated: Lactate threshold is the speed at which lactate accumulates in the muscles and blood. If the amount of lactate produced exceeds the amount your body can absorb, that's when you start to experience muscle fatigue, and you'll slow down. If you have a higher lactate threshold, you'll be able to run faster and farther.

Aerobic Capacity
Aerobic capacity describes the ability of the aerobic systems in your body to produce energy to be used by the muscles during exercise.
The best synonym for aerobic capacity is endurance, It's a measure of the body's ability to produce energy for muscle contractions for a longer time.

Why you should care: As you build your aerobic capacity, you're able to run faster, harder and longer.
Simply stated: Aerobic capacity is your body's ability to produce energy to be used during exercise or running.

VO2 Max
While this may look like a complex chemical equation, VO2 max is the maximum volume of oxygen the muscles can consume per minute.This means the higher the number (your VO2 max) the faster the rate in which oxygen can be used, and the faster you can run.

Why you should care: A higher level of VO2 max leads to better performance, There's more oxygen available to the body to fuel the muscles, so endurance increases and speed can increase as well.
Simply stated: The more oxygen that's available to your muscles, the better you'll perform.

Intermediate Running

Running Tips
Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Your feet are the only thing that comes into contact with the ground every single time you walk and run yet they’re almost always hidden away in shoes and never shown any love. To improve proprioception and loosen the tissues on the bottoms of your feet, place a small ball (a lacrosse ball, golf ball, or tennis ball work best) on the floor and gently roll from the heel to the ball of the foot. Try performing this simple massage technique (or flossing) for 30 seconds on each foot every morning and night. Make it part of your daily routine by flossing your feet every time you brush your teeth

​When you run, your brain is constantly communicating with your muscles to figure out how you can run more efficiently (i.e. with less muscle activation). This involuntarily process explains why all runners become more economical with experience. But you may be able to speed up the process. Research shows that the neuromuscular system is most likely to discover more efficient ways to move when you push your limits (i.e. fatigue). To do this without risk of overtraining, end some of your easy runs with a “fast finish.” Wait until the last five or 10 minutes of a longer run and then speed up to an effort level of six or seven on a scale of one to 10.

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For perfect running form, your legs should move like the hands on a clock (Imagine tracing a clock with your pedal stroke on a bike. That’s where this clock would be in relation to your body.) When you run, think about bringing your foot up to the 12 o'clock position, reaching out to 3 o'clock, striking the ground directly beneath your body at 6 o'clock, then pushing off to 9 o'clock behind you. This circular motion mimics cycling and allows fast turnover.

Breathing is the No. 1 thing that beginners and intermediate runners do wrong. It may be counterintuitive, but most distance runners are breathing too much. By trying to bring in so much oxygen so quickly, you’re not getting rid of all the CO2 in your lungs. As a result, you’re starving your lungs of oxygen—the exact opposite of what you want. Slow down your breathing, relax a little, and you might find running is much easier.

​Running can essentially be distilled into a series of single-leg jumps—which can be very hard on your joints. This is especially true for runners who are heel-striking—analysis shows that even on hard surfaces, barefoot runners who strike with their forefoot generate smaller collision forces than heel-foot strikers. Here’s a great drill to teach your body to land on your forefoot: Using a line of tape on the ground, practice jump roping with one leg while landing on the forefoot. Stay on the line without looking down

Regularly run backwards and sideways on the treadmill. This activates muscles and micro-tendons you would never use in normal, everyday workouts, thus increasing strength, stability, and support for the muscles that are typically overused when running. It also builds core strength by forcing your abs to engage to help you balance.

Whether you’re running for time or distance, finishing faster than you started delivers a huge psychological boost. Time the first half of your run and try to beat that time on the second half. If you’re unable to pick up the pace, you know you went out a little too fast.

Match your stride to your breath, not the other way around. This fixes side stitch issues, allowing you to run faster and more efficiently, and acts as a guide to let you know if you're working too hard or not hard enough. Everyone can find their own breath rhythm, but I really like a two-breath sequence: two steps on one inhale, two steps on one exhale

Running downhill repeats with an easy jog back to the top between sets is great for building speed. The decline allows you to run faster than you could sprint on a flat surface, building speed as you go. It’s best to add this to your routine after you’ve built quad strength through uphill running (a few months into training for beginners). Start with just three or four repeats the first week on a hill of 200 meters or less, as downhill running has a higher injury risk that running uphill
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Adding short bursts of sprinting to your torches more calories, improves your running economy, and makes you fastest overall. During your next road run, go at a your normal pace until a car approaches, then increase your speed until it passes. This is a great way to mix some random speed work into your run and, if friends are in the cars that pass you, they’ll be impressed with your speed!

Planking is one of the most functional exercises to help you develop core strength and improve your ability to transfer force from the abdomen to the pelvis. Try adding two or three sets of standard plank and side planks to your regular routine, holding for 30 to 60 seconds each.

Chafing is normal for runners and can easily be avoided with a chafing stick or gel, but if you want to save some cash, Vaseline works just as well. Simply rub it on wherever you experience chaffing (thighs, nipples, armpits, etc.) before you head out for a run.For men who experience nipple chafing, 60-time marathon finisher Tom Holland recommends using nasal strips. “Breathe Right nasal strips are not just for opening up the airways in your nose! Use them on your nipples to protect against this painful rubbing,”

Want to be faster? Don’t let your back leg trail but kick it up to your butt just like a piston. This generates power and repositions your foot faster for the next stride.

Tabata training is an excellent tool for increasing speed. Whether you do it on a treadmill or outside, the technique is the same: Run at full speed for 20 seconds, followed by 10 seconds of rest (come to a complete stop or jump off to the sides of the treadmill to recover), repeating this speed/rest cycle 6 to 8 times, completing 3 to 5 sets total

Just because your shoes come laced a certain way doesn’t mean it’s the “right” way. Find a lacing pattern that fits your foot. For example, if you can feel the laces pressing against one area of your foot while running, leave the eyelet at that level out. Lace the eyelet above and below, but not that specific one.Because my feet swell so much during my ultra-marathons, I have elastic laces for the bottom half of eyelets and regular laces for the top half. My point: Lace your shoes in whatever way feels best for your feet.

While stretching is important, if you only have time to do one thing after your run, it should be foam rolling. Foam rolling stretches out the myofascial tissue that gets so tight (and can cause injuries) when you run. Focus on the calves (especially good for preventing plantar fasciitis), hamstrings, glutes, IT bands (outer thighs), and inner and outer hips.

Stronger arms mean a faster pace. Part of your stride is your upper body—strong arms literally pump you forward. To improve your strength and speed, use an exercise band and mimic your arm swing by pulling the band towards you. Once you’ve worked your muscles to fatigue, reverse the motion and push your arms away from your body.

Want to save your knees? Run backwards and uphill. Find a long ramp or a low-grade hill, turn around, and go (just make sure there are no obstacles). This is an excellent way to warm up before you hit your regular route. You'll challenge your hamstrings and develop agility.

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5-K Training: Intermediate
How to Improve Your 5-K Times​

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speed work.

Here is the type of training you need to do, if you want to improve your 5-K time. 

Run: When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Fast: For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

Interval Training: To improve speed, you sometimes need to train at a pace faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.

Rest: You can't train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5-K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.

Stretch & Strengthen: An important addendum to any training program is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Tuesdays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.

Racing: Some racing is useful in helping you to peak. Consider doing some other races at 5-K to 10-K distances to test your fitness. The following schedule includes a test 5-K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.

The schedule below is only a guide. If you want to do long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. Feel free to make minor modifications to suit your work and family schedule. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5-K.

Below is an 8 week plan to improve your 5K time.​
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Strength Train to Improve Your Running

Lifting to fatigue after hard runs offers big rewards.
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According to purists, the best supplementary workout for runners is more running. There’s some truth to this, but many top athletes also strength-train. By working weak muscles and correcting imbalances, these runners hope to reduce their injury risk, which will allow them to run even more. More subtly, strength-training boosts running economy, allowing you to hold the same pace while burning less oxygen. And all of this becomes even more important once you reach your mid-30s and start fighting age-related muscle loss.
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The challenge is that endurance and strength-training place competing demands on your body. To get the most out of your strength sessions without compromising your running, keep the following guidelines in mind. 
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What to Lift
Recent studies have shown that tiny dumbbells, big barbells, or body-weight exercises can produce similar gains as long as you lift to momentary failure, the point at which you can’t complete another rep with perfect form. Include two or three exercises each for the upper and lower body, plus some that target core and hip strength; aim for three sets of each exercise, twice a week.
To optimize running economy, focus on lower-body exercises that recruit large amounts of muscle all at once, like weighted lunges and squats. Or, include explosive plyometric exercises like two-legged and one-legged jumps, and eventually drop jumps, which involve stepping off a low box or step and then jumping as high as you can as soon as you land.
When to Lift
Runners should generally run before lifting weights, because trying to run after can change your mechanics, potentially ingraining bad habits. Lift weights either immediately after a hard workout or later the same day. That makes your hard days extra-hard but ensures that you can recover on easy days.
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You don’t have to lift hard all year long. Studies have found that a six-week block of focused strength-training during a race buildup is sufficient to boost performance. It’s still good to keep up a low-key maintenance program throughout the year, but you can reserve lifting to failure to coincide with preparing for goal races. Scale back your lifting two weeks before race day, and don’t lift at all during the last week to recover without detraining. 
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How to Recover
A hard run plus a strength session might leave you jelly-legged the next day. Make sure that you’re getting enough protein to help your muscles repair—not just right after the workouts, but throughout the day. Aim for four to five doses of about 20 grams of protein (e.g., two eggs and a cup of milk), including one just before bed.
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To deal with next-day soreness, you can try aids like ice baths and compression garments, but it’s far better to prevent soreness by progressing your strength routine slowly. If you haven’t been lifting weights, take a six-week block to build up to lifting to failure. Be similarly cautious when trying new exercises. You should be tired when you wake up the day after an interval-weights double—but if you can’t get out of bed, you’re not getting faster.

Running Gadgets

GARMIN gps running Watches
No serious runner would be complete without there Garmin by there side.
The most popular at the moment is the Forerunner 220, though this is being replaced with the 225 soon.

​The Garmin is a must have accessory for most runners and allows you to keep track of your time and distance.
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There are many other features that it is capable of like monitoring heart rate.
Go to Garmins site to see there full line up 
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Garmin Forerunner 225 features-
  • Colorful graphic interface shows your zone and beats per minute at a glance
  • Tracks distance, pace and heart rate*; activity tracking counts steps and calories all day
  • Built-in accelerometer records distance indoors
  • Connected features²: automatic uploads to Garmin Connect™, live tracking, social media sharing
  • Compatible with advanced workouts and free training plans from Garmin Connect

Running Shoes

Choosing a Shoe
There’s no single 'best shoe' – everyone has different needs. All sorts of things - your biomechanics, your weight, the surfaces you run on, and obviously, the shape of your feet - mean that one person's ideal shoe can be terrible for another person.
We divide our shoes into three main categories (stability, performance, neutral and minimalist):

Stability

Recommended for runners who are mild tomoderate overpronators and who generally have low to normal arches. These runners tend to need a shoe with a combination of good support and midsole cushioning.

Performance

Recommended either for racing or, ifyou’re biomechanically efficient, for training. They have varying degrees ofsupport and cushioning, but at 250-300g, they’re generally lighter and narrower than other running shoes.

Neutral

Recommended for runners who need maximummidsole cushioning and minimum medial support. These shoes are best for biomechanically efficient runners (with minimum pronation) and midfoot orforefoot strikers with high or normal arches.

Minimalist

Recommended for biomechanically efficient runners who want maximum responsiveness and a stripped-down shoe while retaining an element of cushioning. These are seen as the mid point between neutral cushioned and performance shoes


The first step in finding your basic shoe needs is to try our 'Wet Test', below or, preferably, to visit a biomechanics expert or experienced shoe retailer.
The Wet Test works on the basis that the shape of your wet footprint on a dry floor or piece of paper roughly correlates with the amount of stability you might need in your shoe. It will show you what features you should look for and equip you with the basic knowledge you need to make the most of  your search.


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The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It’s the foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe.
Best shoes: Stability shoes with moderate control features.

The Flat Foot
This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.
Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.


The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.  
Fitting
Finding the best-fitting shoe among the many choices at your local running store isn't always easy. To ensure you walk out with happy feet, you need to make sure the shoe fits properly from heel to toe. We asked two prominent specialty-running-store owners—each of whom has fitted thousands of runners—to share some of their secrets. Knowing what to look for will give you a better idea how your next pair should feel on your feet.


1. Heel
Your heel should fit snug, but not tight, says Carl Brandt. "Laced up (but not tied), you should be able to slide your feet out." Lacing your shoes up through the final eyelet minimizes slippage. There will be some heel movement, but it shouldn't be uncomfortable. Any irritation you feel in the store, adds Brandt, will be amplified once you hit the road.

2. Instep
A shoe's upper should feel snug and secure around your instep, explains Brandt. "When people tell me they feel pressure and tightness, they need more space." If an otherwise great shoe has hot spots or pressure under the laces, try lacing it up a different way (check out Runnersworld.com/lacing for alternative lacing techniques) before moving on to the next shoe.

3. Width
Your foot should be able to move side-to-side in the shoe's forefoot without crossing over the edge of the insole, says James. You should be able to pinch a quarter inch of upper material along the widest part of your foot. If the shoe is too narrow, you'll feel the base of your little toe sitting on the edge of the shoe last.

4. Length
Feet swell and lengthen over a run, so make sure there's a thumb's width of space between your longest toe (which isn't always the big toe) and the end of a shoe. A friend or shoe fitter can measure this while you stand with your shoes laced up. Your toes should also wiggle freely up and down, explains Super Jock 'n Jill running store owner Chet James. "Wiggle room protects against front-of-the-foot issues."

5. Flex
Check the flex point before you put on the shoe, suggests Carl Brandt, owner of San Diego's Movin Shoes running stores. You can do this by holding the heel and pressing the tip of the shoe into the floor. The shoe should bend and crease along the same line your foot flexes. An improperly aligned flex point can lead to arch pain or plantar fasciitis, while a lack of flexibility leads to Achilles-tendon or calf strain.

6. Feel
Knowing your arch type or running mechanics isn't the whole story. You still need to pinpoint shoes that match your foot's contours and movements. You can't get a good feel by just standing, says James. So take your shoes for a quick jog, either on a store's treadmill, on the sidewalk, or down a hallway. A natural-feeling support under the arch works for most people, James says. "Back off the amount of support if you feel your arch cramping." Your shoe should complement and support your stride, not try to alter it.

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Avoid Common Shoe-Buying Mistakes
Specialty running store staffers see runners making the same mistakes again and again when they come in to buy shoes. But not you, not anymore, thanks to this advice from five prominent store owners/managers.


Mistake #1: Buying for looks.  Some runners are too concerned with fashion, and we try and steer people away from that. Often, when they get a shoe that looks cool, they end up coming back in a few months and saying, 'This shoe hurts me. I had a problem with it.' When you buy, think feel and fit, not fashion.


Mistake #2: Not asking for deals.  When you're ready to pay, ask if there are any discounts available for running club members. Most specialty stores offer discounts from 10 to 20 percent; we offer 10 percent to our local track club. It costs $20 to join it, so if you buy two pairs of shoes, your track membership is paid for.
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Mistake #3: Buying shoes that are too small.  Tight-fitting shoes lead to blisters and black toenails and that kind of thing. Women in particular are used to wearing their shoes close-fitting, as they're often more self-conscious about the size of their feet. We like to say, 'Play the piano with your toes,' meaning the fit should be roomy enough in the forefoot—about half an inch—but not sloppy."—Mike Johnson, Road Runner Sports, San Diego


Mistake #4: Shopping at the wrong time of day. "A lot of times people come in the morning and say, 'This is the shoe I need.' Then they'll come back the next day and say, 'I wore them at 5 p.m. and they were too small.' Your feet start swelling in the morning and they don't stop until about 4 p.m. That's as big as they're going to get, so always buy your shoes in the evening."—Tish Borgen, Running Room, Minneapolis


Mistake #5: Assuming your size. "People assume that a size is a size—that an 8 in a Nike will be the same as an 8 in a New Balance. But sizes differ because of different lasts (foot forms), the different shape of the upper, and the way the shoe is stitched together. Have your feet measured every time you buy, and always try the shoes on for fit.
Types
Brands
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Nike Air Zoom Vomero 10

ULTRA-SOFT RIDE. ADAPTIVE SUPPORT.
The Nike Air Zoom Vomero 10 Men's Running Shoe delivers lightweight, breathable comfort and responsive cushioning with a Flymesh upper and Nike Zoom units in the heel and forefoot. Dynamic Fit technology uses Flywire cables that integrate with the laces to provide lockdown and stability through foot strike.


Responsive Cushioning
Nike Zoom units in the heel and forefoot provide ultra-responsive, low-profile cushioning at heel-strike and toe-off for comfort over the longest distances. They are 2mm thinner than their predecessors, giving you more impact protection from the dual-density foam midsole.


Breathability
The lightweight Flymesh upper enhances breathability to help you stay cool in hot conditions.


Supportive Fit
Dynamic Fit technology works with Flywire technology integrated with the laces, wrapping the midfoot and arch for an adaptive, supportive fit that moves with you as you run.
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More Benefits
  • Full-length internal bootie wraps the foot for a comfortable, sock-like fit
  • Dual-density Cushlon foam midsole offers soft, responsive cushioning
  • Segmented rubber crash rail on the lateral outsole offers a smooth transition and flexibility
  • Duralon blown rubber at the outsole forefoot maps the pressure path of running for improved cushioning
Nike Air Zoom Pegasus 32​

EVERYDAY FAST
The Nike Air Zoom Pegasus 32 Print Men's Running Shoe delivers highly responsive cushioning and lightweight support to help you find your fastest run. 

Responsive Cushioning
A Nike Zoom Air unit in the heel combines pressurised Nike Air and internal fibres to create cushioning that springs back fast—so you move fast.

Breathable Support
The engineered mesh upper provides ventilation and support where you need it most. Flywire cables wrap the midfoot and arch for added support and a secure, comfortable fit.

Smooth Transitions
A crash rail underfoot acts as a cushioning device upon impact to help smooth out your footstrike.
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More Benefits
  • Partial mesh inner sleeve wraps your foot for plush comfort
  • Internal heel counter secures the back of your foot
  • Foam midsole provides soft and springy yet responsive cushioning
  • Waffle outsole for durability and multi-surface traction
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Running Gear

Sun Glasses
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When purchasing sunglasses, one way to be sure you’re getting the protection you want is to look to see if the glasses have been approved by the American National Standards Institute (ANSI)—if they have, this should be noted somewhere on the product box or on material enclosed with the glasses. If you’re unsure if they provide adequate UV protection, Nickel suggests taking the glasses to your eye doctor and having the lenses tested.

Another consideration when picking out sunglasses is how well they cover your eyes, as UV rays can reach your eyes from all angles. For the best protection, select a model that wraps around to the sides of your face, a feature that many running sunglasses have, but which more fashion-oriented sunglasses often lack.
Once you’ve zeroed in on the models that offer the protection you seek, then Nickel says the ultimate decision on which to buy should come down to comfort. There’s a dizzying array of sunglasses out there: those for wider faces, those for the slim; metal frames and plastic; a full spectrum of lens tints and colors, and the list goes on. The variety of options can be boggling, so here are a few pointers:

Fit: This is a very personal and individual issue. One thing to take into consideration is that some manufacturers make different sizes of the same sunglasses, or offer a similar model that is sized differently.
​
Polarized Lenses: "I don’t think you could ever go wrong with a polarized lens as long as it has UV protection," says Nickel. The polarization will cut down on glare, and is particularly useful for anyone who will be near water, sand, or snow.

Lens Tints: Every model of sunglasses seems to boast a different color lens, with many models now coming with several interchangeable lenses. Don’t worry about using a lighter, or even a clear, lens as long as it offers UV protection. Despite popular belief, darker does not necessarily mean better. Some of the lighter colored lenses will actually improve your vision by providing greater contrast, while offering the same valuable UV protection as a darker lens. What color and tint you need depends on when and where you plan to wear your sunglasses the most. An extremely dark lens will be perfect for someone who likes to run on the beach, but would be a poor choice for someone who does a lot of driving in the morning or evening.
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Diet

What to eat
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Eat seeds or foods made from seeds
What makes seeds so special? Seeds—including whole grains, many beans, and even tree nuts—contain the crucial mix of nutrients necessary to grow a new plant, which means they are packed with health-boosting compounds. In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants.

Eating a diet with ample plant seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower risk for developing type 2 diabetes and certain cancers, and they tend to have lower cholesterol levels than people who don't eat nuts and seeds.

Eat five different colored fruits and vegetables daily
You already know that eating fruits and veggies supplies your body with vitamins, minerals, and the carbs it needs to fuel your running. Fruits and vegetables also fill you up with few calories, helping you maintain your weight. But to get the most from your produce, you need to think in terms of color—yellow, orange, red, green, blue, purple, and every shade in between. There are 400-plus pigments that light up the produce aisle, and each offers unique health benefits.

The rich red in pomegranate comes from anthocyanins, the deep red in tomatoes comes from lycopene, and the bright orange in sweet potatoes comes from beta-carotene. These and other pigments have been shown to lower your risk of cancer, heart disease, and Alzheimer's, while also improving your memory. And since most pigments act as antioxidants, they can help reduce inflammation caused by disease or heavy exercise. But new studies suggest that the pigments in produce need to interact with other color compounds in fruits or vegetables to produce their beneficial effects, which is why it's important to eat a wide variety of colors every day. The results of these studies also explain why taking a single pigment, such as beta-carotene in supplement form, doesn't lead to the same health improvements as eating the whole foods and may even increase your risk for some diseases.


​Eat plant foods with their skins intact
Drop the peeler. From apples and black beans to red potatoes and zucchini, plants' outer skins protect them from UV light, parasites, and other invaders. As a result, those skins are bursting with a wide range of phytochemicals that also protect your health. Grape skins, for example, are high in resveratrol, and onion skins contain quercetin, both of which can help lower your risk of heart disease and colon and prostate cancer, and boost your immunity.

Produce skin is also rich in resistant starches and various types of fiber. These compounds promote the growth of healthy bacteria in the intestines, improve intestinal function (relieving constipation and decreasing hemorrhoid risk), and help curb appetite and aid in weight control. Studies have shown that fiber from vegetable and fruit skins (which contain both soluble and insoluble fibers) actually blocks absorption of three to four percent of total calories consumed when eaten as part of a high-fiber diet. This is why people who follow a higher-fiber diet (over 35 grams daily) that consists of mainly fruits and vegetables tend to have lower body-fat levels and smaller waist sizes than low-fiber eaters.
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​Drink milk and eat milk products that come from animals
Whether from a cow, a goat, or even a reindeer, mammal milk (as opposed to soy milk) and other dairy products, like cheese, yogurt, and kefir, should be a part of every runner's diet. Sure, milk supplies calcium, and calcium builds strong bones, which is great for your running. But animal milk offers much more.

Dairy supplies a runner's hardworking muscles with an ample amount of protein to help speed recovery. But whey protein, the specific type of protein found in dairy foods, may also help strengthen the immune system. Milk products also contain stearic acid, which is thought to improve blood-cholesterol levels. Ample research also suggests that regular dairy consumption can lower your blood pressure and your risk for heart disease. And for anyone watching his or her weight, studies have shown that dieters who include dairy in their low-calorie plans lose more fat than those who simply cut calories.

Fermented dairy products, such as yogurt, cultured milk, and kefir, contain live bacteria, which also bolster immune health. These bacteria, as well as a special fat in dairy called conjugated linoleic acid (CLA), can also help alleviate constipation, improve symptoms of certain intestinal ailments, such as inflammatory bowel disease, and reduce the occurrence of yeast infections in women. And people who are lactose intolerant may see an improvement in their symptoms when they regularly consume cultured dairy products.

Eat foods that come from cold water
Fish and other seafood provide a unique combination of nutrients important to runners. Most seafood is an excellent source of quality protein (you need about 50 percent more protein than your nonrunning friends) and also contains zinc, copper, and chromium—minerals that are often low in a runner's diet. But the omega-3 fats found in fish, particularly those from cold waters, are what make seafood such an essential part of anyone's diet.

Over the past decade, researchers have unfolded a fish story of grand proportions: People who eat fish and other seafood a few times per week have a lower risk of sudden heart attack, vascular disease, and stroke. Fish intake has also been linked to lower rates of depression. And recently, low intake of fish (and omega-3 fats) has been associated with certain behavioral conditions in children, such as attention deficit hyperactivity disorder. Anthropological scientists who study "caveman" nutrition theorize that our ancestors consumed much more omega-3 fats than we currently do and that many of our modern-day ailments, such as heart disease and Alzheimer's, may stem from low omega-3 fat intake. Runners should also note that the omega-3s in fish have anti-inflammatory capabilities, giving them the potential to counter exercise-induced muscle soreness and help alleviate diseases such as psoriasis.

Eat meat, poultry, or eggs from free-range or grass-fed animals
By eating lean meats, poultry, and eggs, along with dairy products, runners can easily meet their increased protein needs and take in crucial minerals that can be hard to get from nonanimal sources. In particular, meats are a great source of iron and zinc, which support healthy red blood cells and a strong immune system. And these two minerals are simply better absorbed by the body when they come from meat instead of nonmeat sources.

While a vegetarian lifestyle can be quite healthy, studies suggest that diets balanced with fruits, vegetables, whole grains, and lean cuts of meat, including beef and skinless poultry, help lower blood-cholesterol levels, blood pressure, and heart-disease risk. Sticking to lean meats, however, is key, so consider foods from animals raised in open pastures that graze on grasses. Compared with their stockyard-raised, corn-fed counterparts, free-range, grass-fed animals may contain more omega-3 fats and less artery-clogging saturated fats due to their healthier diets and higher activity levels.

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Irishtown Stadium
Strand St
Dublin 4

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What Our Members Are Saying...

"I have been a member of Crusaders  for over a year now, and I can confidently say that it has transformed my life. The coaches are knowledgeable, supportive, and truly care about each member's progress. The training plans and sessions are challenging yet achievable, and the sense of community is unparalleled.
But what sets this club apart is the emphasis on inclusivity and diversity. No matter your age, fitness level, or background, you are welcomed with open arms and encouraged to push yourself to your full potential. The club also hosts various social events throughout the year, which have allowed me to make lasting friendships with fellow runners."

"If you're looking for a running club that will challenge you, support you, and make you feel like part of a family, look no further. I highly recommend Crusaders to anyone looking to improve their fitness, meet new people, and have a blast while doing it."


"I joined Crusaders in 2009 and it was the best fitness decision I have ever made. The training is really well structured and the club caters for all abilities. I have made some great friendships along the way and the social events are fantastic. Highly recommend!"
"The training sessions are very well structured, coaches are professional and the sessions cater for all levels. I have met wonderful friends at the club and the social events are great! I highly recommend Crusaders."
"This is a fantastic welcoming running club for people of any level/ability. The facilities are amazing, the coaches expert and friendly and the atmosphere is supportive and encouraging. I’ve met the best people and improved my running significantly through joining Crusaders!"
"I found the coaches and the members to be very friendly and welcoming. There are many different groups and levels so there is always someone to train with, no matter what level you are."
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