Guest Post: Biggest Mistake people make when buying running shoes

Biggest Mistake people make when buying running shoes

According to National Runners Survey, injury prevention, cushion, and motion control are some of the biggest concerns when people shop for running shoes. Arch support is often considered a quick fix for issues like pronation, plantar fasciitis, lower limb injuries, or pain.

It’s a common practice to recommend motion control for people with flat feet. Cushioned shoes are recommended for people with high arches. Moderate pronators can go for stability shoes.

We wanted to see if there’s scientific evidence for all this or not. It turned out that most of these recommendations are nothing but hearsay.

We carried out a meta analysis of 150+ studies about arch support. Our results suggest that choosing the right shoe requires a lot more than wet test. It wouldn’t be a stretch if we say that people are doing it all wrong when choosing running shoes.

Want to know the biggest mistakes people make? Here we go:  

Shoes cannot prevent injuries:

Researchers provide marine corps trainers with cushioned, motion control, and stability shoes according to their arch types. Hardly any difference was observed in the overall injury rate after 12 weeks of training. Another study found that basketball shoes could not make a difference to injury risk when compared with infantry boots.

There are studies that observed a small drop in lower limb injuries. However, the overall injury rate was the same in these cases. It means that cushion or motion control shoes might prevent injuries or pain in the foot region but the drastic change in posture or gait leads to injuries in other parts.

If you want to reduce the chance of getting injured, you need to work on physical strength, flexibility, and stamina. Don’t look for an easy solution in shoes.

Shoes cannot make you a better runner:

Do you think that an expensive pair of shoes can make you a better, more efficient runner?

Truth is, running shoes will make little or no difference to your performance. Even worse, the cushion or arch support can interfere with the natural ability of arches to save some energy.

Look at how arch stores and reuses the energy as it compresses and recoils.
It means that you will waste more energy.

Studies have found barefoot runners with better economy than the ones wearing advanced shoes.

There are no shortcuts to improved performance. Using shoes with fancy stuff like carbon plates might shave some minutes but you don’t need any of that unless you are a competitive runner.

The goal is to improve your stamina and overall fitness. So, the only thing you want from your shoes is to compliment your natural stride.

Cushion is overrated:

You need shoes to protect your feet from sharp objects or surface but you don’t need a thick and soft sole to minimize impact.

Studies have shown that running does not put more stress on your feet or knees than walking. You don’t need any extra cushion. In fact, the impact is greater when you are using a thick sole because you hit the ground harder.

Another drawback of excessive cushion is that you are more likely to land on rearfoot, which is not the most efficient way of absorbing shock. You have got to land on frontfoot. It is clear that excessive cushion will result in more stress on your feet or knees, which is the opposite of what you are trying to achieve.   

Pronation is not necessarily a bad thing:

Excessive pronation or no pronation can lead to injuries but moderate pronation is not something you should be worried about. In fact, some degree of pronation is needed for supporting the body weight. You don’t need a specific type of shoe because the salesperson thinks you pronate more than the average.

There is no average that you need to maintain and pronation is found to be the minimum in barefoot runners.    

Conclusion:

If you have recurring injuries or pain, you can benefit from the use of some arch support. However, the advice must come from a qualified physician after a careful analysis. They will look into a lot of things like heel deviation, gait analysis, and tibia rotation before recommending anything.

We also invited podiatrists and orthopedic doctors to share their thoughts. This quote by Dr Matthew Klein sums it up perfectly.

If you are still giving people arch support based on their arch shape, you should go back to the 1980s.

Guest Post: Some Of The Worst Workout Advice On The Planet

If you’re a fitness buff, you probably have heard tons of workout advice that you may be still practicing right now. Although all these fitness regimens seem to be true, not all are valid.

Which ones are correct and not? Check out the worst workout tips that you should not be following:

Scale indicates your progress.

Every day, you weigh yourself on the weighing scale and see a big improvement. Although scales are important tools to tell how healthy you are, you should not see it as a measurement of your progress. When you work out, you increase your muscles, which don’t make significant changes in your weight. Instead of depending on the numbers, checks how well your clothes fit and how impress you are when you look in the mirror.

No pain, no gain.

You often hear the saying, “no pain, and no gain.” However, this is not applicable during workouts. What’s more effective is a steady and slow pace rather than hitting the gym with intense sweat and pain. When you work out, prefer eating nutritious, balanced meals to attain a healthy and fit body.

Weightlifting will make you big.

Strength training is not meant to make you big. It is a form of exercise to keep your body toned, develop strength and increase metabolism. When you have more muscle, your body has the power to burn more calories, even you are at rest. More muscles mean you have a fitter figure.

You need the gym to be toned.

This is certainly bias because you don’t need any pricey tools to keep you in shape. You can keep your ideal weight even without any expensive equipment. You can walk, run, jog, swim or bike for free. You will not run out of resources if you want to be fit. You can do strength and conditioning training at home, such as jumping rope, pushups, squat jumps or burpees. You can also do various fitness regimens that are available online.

You can only shed pounds through exercise.

Dieting is the best way to cut those extra pounds. However, the result is better when dieting is done with a regular exercise. Working out regularly doesn’t assure that you’ll achieve your weight without the diet.

You need to work out every day.

You don’t need to hit the gym or do your exercise routine each day to maximize the results. The key is to do your fitness routine regularly. Allot one day to rest from exercise to allow your muscles to recover. This makes you more active and more ready the next workout, and get better results.

Pack on carbs when working out.

Loading on carbohydrates is good if you have a long day or you’re getting ready for a long endurance race the next day. Although carbohydrates are the main source of energy, you don’t need to pile on this nutrient just for your workouts. Rather than eating carbs, such as rice, pasta and potatoes, eat more protein foods, nuts, whole grains, fruits and vegetables.

Cardio workout is better than weight training.

Weight training is ideal to boost your strength, improve muscle and tone your body. Cardio workouts, such as biking, brisk walking and biking are important for the heart’s health and weight management. To maximize the results, combine both the trainings.

 

Mary McCall is a fitness instructor, yoga practitioner, nurse and a writer by profession and here latest work is Why Is Heroin Addiction treatment so hard She is an editor-in-chief in one of the prestigious sports magazines in the country. Right now, Mary is busy training her new batch of students, who want to stay fit and slim.

How to Make Your Running Time More Productive

One of the most exciting parts about running is watching yourself improve over time. However, this isn’t always so easy. When you first start, you get better quickly, but after a while, improving can seem like a tall task. I remember when I hit what felt like a brick wall where I just couldn’t reduce my time. I tried loads of different things, and when they didn’t work, I was worried I was “peaking.”

But deep down I knew this couldn’t be, so I said “enough is enough” and set out to find some ways to make my running time more productive. I wanted to share two of these techniques with you today so that you can avoid that feeling of hitting the wall.

Ration Your Energy Effectively

As with most newcomer and amateur runners, I used to exert far too much energy. I used too many strides and would start out way too fast instead of preserving my energy to help me do better overall. This led me to tire out later on, and my time for the session would suffer.

Rationing your energy is one of those “easier said than done” tasks, though. One helpful thing you can do is find your stride rate. Go for a run and when you’re in a comfortable, stable rhythm, time yourself for one minute and count your strides. The amount of strides you use per minute is your stride rate. Olympic athletes run at 180 strides per minute, so this is a nice target to aim for. However, it’s more important to shoot for consistency so that you can have a benchmark to measure improvements and set goals. Finding your stride rate will also help you determine your ideal pace to help you use your energy as efficiently as possible.

Learn Your Metrics

Using fitness devices and apps to learn your metrics is a very effective way to understand your current running abilities and to determine where you can improve. For example, I use the FitBit as well as the app that comes with it to track my running time, distance, calorie burn and other useful metrics.

Having this information makes my runs more dynamic. I can measure my performance on gradients or my average pace to develop strategies to get better. For example, when I first started doing this I realized I would slow down before a big uphill on my route because I had been going too fast at the beginning of my run.  Once I learned this, I started pacing myself better to attack the hill with more energy. This change helped me shave lots of time of my run, boosting my confidence and desire to keep working.

Besides the FitBit, there are lots of running apps to help you track metrics. They are all helpful, but no matter which one you use, they require personal information to work effectively. I always run my activity through a secure connection to make sure everything is protected.

Making your running time more productive is a matter of looking at things differently. Whether it’s your pace, energy use or heart rate, there is always some overlooked area for improvement. Today’s technology makes getting this new perspective much easier so that better results are never too far away.

Author Bio: Cassie is a health and tech blogger with a keen passion for running. She likes to spread awareness for combining technology with running so that people can effectively develop their skills and performance.

What does running do to the body?

With a reported 2 million of us in the UK doing it on a regular basis, running is a popular and thrifty way to keep fit. All you need is a trusty pair of trainers and you’re set to start building up your fitness. But what actually happens to the body when we run, and how do you prevent injuries?

Step by step

As you set off… molecules called adenosine triphosphate (ATP) are unpacked and absorbed by your muscles to get you moving. ATP is distributed as glycogen from your blood, the body’s natural energy and a form of glucose, is broken down.

In the first few minutes… the body requires plenty of oxygen to use glucose efficiently, so your muscles release lactic acid which signifies to the brain that the body is under stress and in need of energy. The brain then increases your heart rate, pumps more blood towards your muscles, and boosts respiration.

Adjusting to the heat… this sudden increase in activity and the burning of calories causes your body temperature to increase. To avoid overheating, blood vessels dilate and move blood closer to the skin’s surface to cool it down. As this happens you should begin to sweat and you may notice that your skin appears red and flushed.

Testing your stamina… eventually, your energy supply will start to dwindle. When this happens, the level of lactic acid in the body starts to surpass that of ATP, resulting in muscle pain and cramps. Your legs will begin to ache and you may start to feel out of breath.

The cool down… once you come to a stop, your breathing and heart rate will normalise. The brain produces endorphins during exercise, so you should be left with a general feeling of positivity and accomplishment.

Get the most out of running

The physical processes of running can do wonders for your fat and muscle balance. With regular exercise, fat is reduced and lean muscle is developed in its place. Muscle increase combined with an improvement to your cardiovascular health makes for a stronger body, and this can result in a superior metabolism. A balanced diet goes hand-in-hand with any workout routine, and running is no exception. You’ll need to replenish burned calories with nutritious foods in order to sustain the development of muscle in line with a reduction of fat.

Avoiding and treating injury

There’s a risk of injury with any form of exercise. Running places stress on your bones and muscles, especially your knees, feet, and ankles. Patellofemoral pain syndrome (commonly known as ‘runner’s knee’), ankle sprain, and shin splints are just some examples of common running injuries.

You should always warm up before any form of exercise to prevent muscle strains and prepare your body for physical activity. Ensure that you are wearing appropriate shoes that are a good fit, provide adequate support to your ankles and cushion the impact of your feet against the ground. If you experience pain or injury from running, seek advice from an expert physician who will be able to provide suitable treatments and can refer you for physiotherapy if appropriate. 

The range of these treatments involves several approaches. These can include a series of regular localised exercises designed to strengthen and improve the movement of a specific area of the body. Hydrotherapy is an option, whereby exercises are undertaken in warm, shallow water. This relaxes muscles and joints, providing support and installing a layer of resistance that works to gradually build strength. Manual therapy and massages can also treat localised problems, relieving pain by improving blood circulation and relaxing muscles. Your physician will be able to explain the best solution for your body and needs.

About One Stop Doctors

Providing quality expert care with a state-of-the-art physiotherapy and movement rehabilitation clinic, One Stop Doctors offers personalised advice and treatments for all aspects of healthcare including running-related problems. The clinic also offers a range of health services including cutting-edge diagnostics, aesthetics, dentistry, and GP care. Click here to find out more and book an appointment.