Injuries among runners are very common. Even younger runners experience them as often as professional ones. As with any sport, injuries and accomplishments come hand in hand.

Learning to minimize injuries should be the first goal of new runners. The following are tips to be able to survive the tough world of running.

Intensity

All runners are guilty of training at intensity’s beyond their skill or endurance level. After all, running being a straight forward sport is so easy to overdo. Aches and pains usually are felt afterwards and not during a run.

Curbing intensity and focusing and form is very important for runners. Climbing the intensity ladder takes years not weeks. Something that every runner should be reminded of. A good rule of thumb is to never increase miles or time by more than a tenth a week. You might be able to take some more than that but your feet, knees and back may not. So it’s best to err on the side of caution.

Smooth Surface

Running on pavement kills your knees and ankles. That’s a hard pill to swallow because almost everyone runs on the road. If you have to train on longer distances it is imperative that you find dirt trail that is flat. You can make do with rough terrain if it fits your training style.

Another alternative would be grass. Grass is a lot kinder to your lower body and lower back than both concrete and asphalt. Running on track ovals will be much better too. If you no choice but to run on concrete then you have to cut back on miles if you want your legs to last.

Supplemental Training

It is a general rule in any sport that any supplemental training is good. In running strengthening your quadriceps muscles is a good way to prevent injury. Some people have weaker knees and will benefit strengthening the muscles that surround it as well.

You calves, lower back and hamstrings need training too. This removes any imbalances in your strength and greatly reduces injuries. A few compound exercises along with isolation exercises done a few times a week at your local gym will give you the strength to remain injury free.

Do not neglect running shoes

There is a reason why there is a multi-billion dollar industry in running shoes. Hundreds of scientists and biomechanical engineers produce shoes that aim to protect your feet. No matter how perfect your technique is, shoes will still play a part in protecting you from injuries.

Fitting the right pair of shoes and making sure that they aren’t passed their serviceable life is an SOP for the serious runner. Do not be worried about the cost of running shoes over the course of a year if you are a serious runner. They will be cheaper than treating running injuries in the long run.

Injuries can happen to almost everyone. Even the best Olympic athlete will have to deal with them at some point. So don’t forget to follow these tips to protect yourself from nagging injuries and pain.

Protect yourself from running injuries by wearing the proper running shoes. Advanced runners will want to check out the Mizuno Wave Precision 11 while beginning runners who require cushioning will love the Saucony ProGrid Ride 2.

Barefoot running has become more and more popular lately. The past two years have seen this somewhat isolated activity take up to the mainstream. Big shoe companies heavily marketing their ironic barefoot shoes helped barefoot running gain a lot of traction.

This article does not to discourage potential barefoot runners out there. But puts into proper perspective the disadvantages of going barefoot.

Stigma

Barefoot running although, gaining some ground, is like hard core bodybuilding. People are not yet ready to embrace the idea of shoe-less athletes running around. For hundreds of years humans have tried their best to hide their feet and showing up without your shoes on civilized territory might frighten some.

Injury

The whole concept of the barefoot running camp is that shoes have weakened the human foot so much. That the cushioning and protection shoes offer only tend to baby the feet instead of strengthen them.

What most people forget is that one of the main reasons why shoes are were invented in the first place is for protecting the feet. If you think that going barefoot is going to strengthen your bio mechanics then you are right.

But what you gain in feet strength you’ll lose in protection. In any civilized society you’ll find lots of things on the road or trail that can pierce even the most calloused foot. Sharp metal objects like soda can hinges, nails, and metal shavings are but a few things that are a real danger.

This means that you should be getting shots for tetanus if you choose to run barefoot. A small wound infected can literally kill you.

Hygiene

Unprotected feet get dirty. It’s that simple. Having your feet and toes exposed to all kinds of microbes outside of your home can be dangerous. The story of worms being able to invade you through your feet is actually true.

A Huge Learning Curve

A lot of barefoot neophytes tend to have difficulty mastering the gait needed to go barefoot running. You see barefoot running involves training yourself to run in a different way than you spent your entire life doing.

Running on concrete with an unmodified running style will seriously injure any new barefoot runner. Sometimes it can be very difficult to run the correct way without someone training you. It takes months of practice to take smaller strides and strike with your knees bent while you land mid foot.

All these can be mastered of course. If you were to go barefoot running it is highly suggested to join a local club so they can show you the correct gait and barefoot friendly trails.

Barefoot running is not the holy grail of feet protection as a lot of people say. But it is an alternative worth trying. Do not expect it to be all roses and rainbows though. Engaging into this activity has its ups and downs too just like running with shoes.

Want to pamper your feet while getting that barefoot feel? Try out the new Saucony Kinvara it is a cushioned running shoe that gives you barefoot feel with effective protection.

Competitive runners often push their bodies to extremes that it cannot handle. Because of the unique requirements of running it is often the case of too much too soon even for those who have had six months to a year of experience. With this amount of pushing major injuries could occur. These are the type of injuries that often need immediate medical assistance.

This article introduces some nagging injuries that can cause runners to completely stop training. It is the hope of this author that runners are made aware of the potential threats to their running careers.

Tiny cracks on the surface of the bones are called stress fractures. This is a major injury that cannot be treated at home or with rest. The risk here, aside from it being painful, is that it may lead to a total complete fracture of the said bone.

Nothing provokes stress fractures more than prolonged intensive running. Runners who usually compete are especially at risk for this. Running for miles and miles at great intensity are best reserved for those who can sacrifice their health for their goals (full competitive athletes).

Low calcium levels caused by improper supplementation or age can exacerbate this problem. It usually occurs on the tibia, femur or sacrum. That is the lower leg bone, the thigh bone and the bone at the base of the spine.

If you feel any of those bones getting painful it is imperative to completely stop running and go to your doctor. They should advise you to take an x-ray to see if it is indeed stress fractures causing you pain.

Another recurring pain that runners have to deal with is plantar fasciitis. A lot of runners experience this but treat it as if it’s just soreness. Plantar fasciitis is characterized by a sharp pain on your heel when you take a step.

The plantar fascia is a strong band of tissue that connects the heel done to your toes. It’s that thing that you feel getting stretched when you curl your feet upwards. This pain is aggravated by long distance running because the stress placed on this tendon is beyond its ability to handle.

Like all running injuries it is a case of giving the body too much too handle without it being prepared. Quite amazingly bad or worn out running shoes can often be the culprit. This is especially true for people who have flat feet wearing shoes without arch support.

Treating plantar fascia is a long process. First you want to cut back on the amount of running you do. You can do other activities that don’t stress your plantar fascia too much. If the pain is too much you can also down an ibuprofen pill or something similar. In severe cases you may need physical therapy and have to use orthotics with a proper running shoe.

Another major injury to watch out for is Runner’s knee. More accurately known as, patellofemoral pain syndrome, runner’s knee is caused by weak quadriceps muscles and an imbalance to the hamstrings. Most people are a lot stronger on the quads that on the hams.

You know when you have this because you will feel soreness around your kneecaps. Clicking or popping sounds when you move your knee particularly around the 90 degree range is a good indicator too. Stiffness and soreness along with a lose feel on the knees are also symptoms.

Treatment for runner’s knee involves icing the affected area and taking anti-inflammatory drugs, like aspirin. As always taking a week of running can accelerate healing. The number one way to prevent it from getting worse is to balance the muscle strength on your legs. Doing lunges, squats and leg curls is almost always a sure fire way to treat this injury.

Like all running related injuries running shoes can help you. If you overpronate a lot then making sure to get shoes right for your feet is an assurance not only for preventing major injuries but also the many minor injuries that runners have to go through as well.

The New Balance 993 is a classic shoe that has proven to help prevent injuries for the past two decades. If you want to get the best deals from Black Friday through Cyber Monday check out Running Shoe Clearance list.

Running is a sport that requires practitioners to exercise great will power. From a neophyte’s first run all the way to competitive marathoners runners have to fight against discomfort, pain and mental exhaustion. Running is a very direct sport which presents two very easy options, to run or to stop.

This article deals with answering that question of when to stop running and when to continue running. Because of the nature of the sport, runners often get confused on when to stop.

Before anything else it is worth mentioning that the human body will feel all sort of soreness when it is first exposed to a certain stimuli that it hasn’t before encountered. If you are used to running 1 mile and suddenly push yourself to 2 then you will most certainly feel sore days after the session.

With that being said runners must recognize the different levels of pain. This is the key to knowing when to run and when not to. We’ll discuss briefly the differences between them.

First is soreness. Soreness as mentioned above is your body’s way of telling you that it is recuperating from your previous exercise. Muscle tissue may have been actually broken down and are rebuilding themselves stronger. It is best not to continually run when you are sore. Getting a day’s break or two is important.

Soreness is different from milder pain because generally pain involves a localized area. Milder pain can be tolerated and even forgotten as you start to run. Sometimes we can easily forget milder pain when we are busy thinking about something else. This intensity means you can run. Take good care monitoring areas that might feel pain. This type of pain usually goes away by itself.

The next type would be moderate levels. The easiest way to know if it is at this level is when it persists. Unlike the previous milder pain, this does not go away after running. But it’s dull enough to be able to “will yourself” through. It is very important to remember that you can run through it as long as it is bearable (just enough to let you know it’s there, but not enough to make you cringe) and does not alter you running gait (i.e., make you limp).

The third level would be pain that you cannot bear. Only the strongest type of runners can run through this pain. And it is wise for them not to. Continuing to run on this pain threshold will damage any runner permanently. What is best is to rest and go to a doctor immediately. Try not to be tempted to take pain killers just so you could run. Doing so can drastically shorten your running career.

This article touches the subject of running through pain very lightly. It is the hope of the author that runners listen more to their bodies and not push beyond its ability to recover and heal itself. With that being said it is always wise to invest in the correct running shoes because this is one of the best ways to avoid running pain.

The Brooks Ghost 3 is a great shoe for those with high arches. Rewarding yourself this Black Friday? Check out the Running Shoe Clearance deals we collected for this season.

A major paper made a shocking statement on the popularity of expensive shoes. The New York Times concluded that the price of shoes had nothing to do with their ability to protect a runner from injury. They go on as much as suggesting that you are better protected from injury with cheaper alternatives.

They made a very clear distinction about this. The research they cited compared shoes shoes from the same company. They just compared low end, middle end and high end versions of shoes of the same brand. This study done a few years ago seems to be supplemented by another study which has yet to be released. The conclusion is clear: Top end shoes with all their fancy technologies protect you no more than low end shoes do.

What is worse is that this high end shoes featuring pillow-soft rides and supportive roll bars that are meant to protect runners exacerbate injury risk.

Without going to a running expert novice runners usually expect more expensive shoes to protect more than cheaper ones. Runner’s misinformation can’t all be to blame here. After all multimillion marketing efforts of big shoe companies promise protection and injury prevention as headline claims to their ultra expensive running shoes.

The best solution for newer runners who lack the sufficient knowledge about running shoes is to visit a running shoe store. Competent stores usually will have a gait analysis machine. This process is simple you simply run on a treadmill while they take a video of the way your legs, ankles and feet impact the surface.

If this isn’t available its best to take a video of yourself running on a gym treadmill and showing the video online. There are a number of services that analyze your gait for a small fee. Or you can even show your video to the dozens of running forums.

It is very important to select the right shoes for your feet. Take note that a bargain pair of running shoes that fit you right is infinitely better than a $140 dollar pair that promises injury protection on paper.

Wearing the correct type of running shoes is probably the most important thing that newer runners should do. As you get stronger and more familiar with running your running mechanics should supplement the right shoe to ensure that your chances of getting injured are minimized.

Quickly find out what type of running shoes you need here: (http://www.cushionrunningshoes.com/cushion-running-shoes/do-i-need-cushion-running-shoes/).

Everyone has less and less time to spare in today’s competitive world. We often overextend our working hours sacrificing family, health and our mental well-being to just basically survive. This presents a dilemma to the runner who is serious about working hard and balancing their health and family life.

This article suggests several points which can help a busy person make time for running. Nothing in the world worth doing is easy to do and that includes running on a consistent basis. These are several things you can consider if you desperately need time to fit running in a busy schedule.

Planning

All people who are serious about success in many aspects in their lives need to have a plan. A plan may or may not be written down in paper but is consciously followed. To survive in this world, runners have to plan. Take time to sit down or lie down and think about how you week is going to pan out.

It’s great to do this on the start of the week. Try to visualize how each day ends and commit yourself to finding time to run. If the president of the United States has gym time then anybody can have 30 minutes to an hour they can spare three times a week to maintain their health. This is a fundamental skill every runner should master. The ability to follow a week plan for your running will make you a “balanced runner.”

Great Runs

Most people keep convincing themselves that the grind is the way to be successful. What grinding loosely means is forcing yourself every single time to work, work, and work on your running even if your mind and body refuses to do. We aren’t machines and machines break down. So although, mind over matter is a needed skill, it’s great never to wear yourself down beyond your ability to recover.

Focusing on quality runs is a great way to save time and be effective. Efficiency is part of a runner’s arsenal. A few hours before you run try to slowly focus on running. Slowly forget about the distractions in life as the time to run is getting nearer. Life is best handled one task at a time and being able to focus on your running before you run is almost a 100% assurance that you won’t feel like grinding.

Wake Up a bit earlier

A long and proven secret in the running circles is that waking up 15 to 20 minutes earlier than your normal time will do wonders for your training. The human body is a beautiful machine but also a stubborn one. The difference between 6am and 5:45am is tremendous. Those fifteen minutes can mean that you may have time to compose yourself and think about your upcoming session before life distracts you. Giving yourself time to breathe and not rush into things ironically gives you a better chance to fit running into your schedule.

Dogs Rule

It’s really surprising how many people refuse to be able the see the logic between a dog, a pair of running shoes and the wish for better health. Putting them together means early morning jogs with a companion who would love nothing more than to be with you!

Our pets can be great inspirations for us to squeeze in 30 to 45 minutes of our time to take care of our health. After all you’ll be doing yourself and your pet a huge favor. Even better you’ll have a furry little friend who’ll enjoy and be grateful for walks with you.

Children

Children nowadays are lazy. Back in the days I remember children begging their fathers if they could tag along during a run. It was always fathers declining the offer telling their kids that they are too young to exercise.

If we care about our dogs’ health to take them for an early morning walk then we should even be more concerned about our children’s health. Instilling in them the drive to exercise and take care of their health at a young age can have profound effects on their adult lives. Nowadays education is not the greatest gift you can give a child. A healthy and active body will ensure that they get ahead in life, especially in these times of 200 pound 10 year olds.

Run Opportunistically

A very popular trend according to running magazines is happening in metropolitan cities like New York. People take put on their sneakers once they get a chance for a break. Some report to work running up the stairs through dozens of floors. Another popular trend seen on TV is running on coffee breaks. It’s simple, instead of walking at a leisurely pace to the nearest star bucks you can actually jog!

Another good idea especially if you are a parent is to run around while waiting to pick up kids at school or waiting for their sport games to finish. If you really are serious about this you can even run to work and FROM work. If you are within a few miles of your working area and are fit enough to do it, then you’ll never have an excuse to find time for running anymore.

All these tips point to one thing: If you care about your health, you are going to find time to invest on it. It doesn’t take a whole lot of effort if you really put things into perspective. After all how many minutes do you spend on Facebook a day?

Running shoes like the New Balance 758 and its younger sibling the New Balance 759 will make your runs a lot more comfortable and worry free. They are among the best selling and popular shoes today.

The most important component in a runner’s arsenal is consistency. The ability to keep going on regardless of the circumstances one faces is the mark of a true runner. In this sport, more than any other, this ability often separates those who stick to the sport and those who drop out.

It may seem like this article will address competitive or champion runners but it won’t. This article is meant for the many millions of runners who do it just for a hobby or to maintain their health. This will give out some tips on how to get closer to the coveted consistency everyone is out to look for.

Friendly Competition

Nothing wakes up the fire inside of us than competition. Motivation from knowing you have to work to beat or equal someone’s times can be exhilarating. The aggressive nature of humans to compete is within us all. Try to push your friends and train to equal or better runners above your skill level. This will ensure a lot of untapped motivation you thought you did not have.

If you don’t have enough friends to run with then you can always join any of the thousands of running groups online. There are too many of them to count. And you may even be able to see a local club. Integrating your running stats on the internet is a good way to make running more interesting. In fact if you search some more you can even plot your GPS data to plot your running route. Which you can share with friends or even future running mates.

Race

Training for a race is the number one motivator for runners of all skill levels. This has been and always will be a test for all runners. Running is a simple sport and mostly requires a lot of dedication to “just do it.” Races are truly running against yourself and can be used for motivation for training even years before. Please be reminded that a lot of professional runners train for years to compete in the highest levels. Train for races within your fitness and skill level. Advancing throughout the different competitions will make training easier for years to come.

Achievement Rewards

Although some runners are rewarded by the simple fact that they completed their miles or marathon, it is always best to reward yourself. For example running and completing your first marathon is a great achievement that you should celebrate. Rewarding yourself in other aspects of your life is recommended and a great way to extend the joys of running outside the track. A vacation or a new digital camera are examples of rewards you could try.

Family Matters

All consistent runners have the support of their families. Once you are able to get your spouse or kids into the hobby it will create a better atmosphere for running. This synergy can greatly help you when you don’t feel like running and your spouse is up and about ready to run. Motivation and persistence is contagious, use it to your advantage.

Spice Things Up

Once in a while, you have to admit that running gets boring. Unlike a sport like tennis when your mind has to be busy thinking about what the opponent will do next or how your shot will affect his, running is simple: You just think, “Don’t Quit.”

This leads to running to be arguably the hardest sport to maintain. So it benefits from frequent change. Keep changing your routine and don’t follow the same route every week. Try to challenge yourself uphill or try to run long and slow today and hard and fast tomorrow. Variety will definitely help with running.

Don’t Be Discouraged

Bad running days tend to greatly outnumber good ones. Doubt and discouragement are inevitable consequences especially to the newer runners. Knowing that some of your training days can be “off days” will help you in just ignoring them. If you are faced with what you think is a start of a bad run mix it up, you can either vary your pace or just simply walk. This way, bad days will turn into better ones.

Make Positive Experiences Count

On the other hand, good days should be celebrated. Nothing beats the rush of a great running session. This will affect not only your running but also your everyday life. A good morning run is proven to make you perform better at work or school. It improves your resistance against mood swings and even makes you more resilient to work related stress.

So if you have one of those great runs tell everyone about it. Post it on your Facebook page, your Twitter and even text your friends. Letting the whole world know about your good runs will boost your self-esteem and make you want to run more!

Running is a great way to stay in shape and is considered by some as a good way to fight aging. Hopefully one or a couple of tips in this article can help runners achieve a little bit more consistency in their running.

Interest and consistency go together. Reading reviews on popular running shoes like the Asics Gel Kinetic 3 or the New Balance 1064 is a great way to keep your interest in running alive.

Shoes for running have never stopped being developed for the most comfortable fit for most people. The old canvass flat soles that we used to call running shoes cannot pass today’s standards for comfort and protection. This generation of runners has really been spoiled by the plush cushioning and soft insoles of most running shoes.

We all want the best for our feet and this article guides you in looking for the perfect running shoes. Read on to find out what type of shoes give the most comfort.

The most comfortable shoes for one person might feel like a bed of nails to another. Therefore, it is best to follow the five guidelines discussed below in finding the most comfortable shoes.

Foot Strike Match

Novice runners will slowly find out after a few weeks of running that they can vary how their foot lands on each gait cycle. Some people will be more comfortable with striking heel first while others feel faster with running on their toes. Some strike the ground quite solidly in between.

Very good shoes address these different tendencies on foot impact by having materials to absorb the impact depending on location. Once you find which type of foot striker you are then look for a shoe that is designed for that. This will greatly smoothen your landings and make your shoes more comfortable to run on.

Molding Materials

Shoes have begun to adjust themselves literally to their owner’s feet. Such is the advancement of shoes for running this past decade that material have been created solely to mold to an individual’s unique foot shape.

A lot of different running shoe companies are carrying “bio morphing” shoes. Others will take a few dozens of miles to set in while some just need an hour’s worth of walking to mold into your shoe shape.

This customized fit is a revolution in the industry and gives the runner a custom made comfortable ride. It cannot get any better than this.

A Shoe That Fits Properly

Sadly different shoes will tend to fit differently. Models from even the same brand could be two sizes plus or minus from each other. The perfect thing to do would be to fit the shoe at your local running store.

When purchasing online it helps very much to read reviews on whether or not the shoes tight or lose for any given size. A few minutes of your time reading can prevent the hassle of returning shoes.

Cushioning

Shoes nowadays are a lot more cushioned than their counterparts 10 years ago. Like most technology advancements in the industry the idea of having runners feel like they are literally running on air has been developed. Some shoes have midsoles so soft you would have to double check if you aren’t planting your foot on sand.

Runners today are very lucky to have shoes that are extremely comfortable. It is not difficult to find out which ones are comfortable. All you need to do is to make sure you get features that are mentioned above.

Resource

Have you seen the latest comfortable pairs for this year? Read more about cushion running shoe for 2010.

Orthotics insoles as they are commonly called have gained popularity because of their “feet saving” capabilities. That’s what the ads claim about these running shoe insoles.
Do they really work? Are they worth the cost? Should you go out and get yourself an Orthotic insole for running? Find out more by reading this article.

Let Engineer Kind help you find the top rated running shoes. Al writes about shoes that are meant to be comfortable also known as the cushion running shoe.

Advantage - Gives Additional Cushioning

The main action of insoles is really to provide a soft bed for your feet to be cushioned on. They are made of materials commonly called memory foam to make themselves adjust to each of the users foot shape. Some orthotics can be custom made and work really well to provide a plush cushion for your feet.

In this aspect insoles do provide relief from foot problems. They give the shoe another layer of support and protection for your sore foot.

Advantage - Helps You Get Through Injury

A lot of people get acquianted to insoles when they visit their doctors about nagging foot problems. For severe problems podiatrists (doctors specializing on foot) recommend these orthotic devices. They do help by isolating and protecting areas of the foot as well as providing support to other areas.

Advantage - Custom Made

Perhaps the best advantage for insoles is their being custom made (most are not). A custom made insole can be heaven sent for people with foot problems. Its like the whole floor of the shoe is made just for your foot. This makes greatly relieves the problems of ill fitting shoes some people experience.
Disadvantages - Expensive

Insoles for running shoes are expensive. The ones that actually work very well are custom made. Some of them can cost up to 800 dollars! Even the cheaper ones start out over 100 dollars. That is more expensive than a lot of running shoes.

Disadvantages - Ruins the Balance of the Shoes

FACT: Running shoes were never designed to have insoles placed inside of them. Very few shoes accomodate insoles really well. Think about it if you shoes feels comfortable with insoles then perhaps you bought the wrong shoe.

Disadvantages - Does Not Really Last Long

A very common complaint especially among the over the counter insoles. They simply do not last. Insoles slide a lot when running that creates friction. Combined with the sliding of the foot from the top and the shoe from underneath insoles suffer tremendous lateral stress. This causes them to disintegrate quite quickly, some report that they barely last a whole marathon.

The bottomline is that insoles work and are needed by only a few individuals. Those individuals include those with severe foot problems and special needs. Most people do not need insoles if they want to run seriously. The key to reducing foot problems caused by running is to inform yourself and purchase the correct pair of running shoes.

People often ask what the most ideal running shoe is. A lot of them will get different replies from different people. A lot of people will swear with Nike, others are die-hard fans of Newton Running. This often confuses a newbie runner to what to buy. Worse is that when he finally decides which one to get he’ll often find that it hurts or doesn’t fit well.

This article deals with what you should look for in a pair of running shoes. Find out by reading on which of the most important things are in choosing them.

First of all your gait type will determine what type of running shoes you need. Basically there are two non-biomechanically running styles which need correction. First is overpronation which is often experienced by flat footed runners. The next one is underpronation suffered commonly by people who have very high arches on their feet.

Although running scientists put a lot of effort in creating the ideal shoe for running, the perfect pair cannot be made. This is evident by the many perfect shoes that have come and gone only to fail miserably in real world usage tests. So what does this mean for you? It means that you should know what your foot type is instead of believing that there is a perfect shoe that will cater to everyone.

Another confusing and often vital aspect of choosing the correct running shoes is your running experience. Professional runners require a different pair than a heavy runner who is just beginning to run. Fortunately most shoes in the market cater to people who are just beginning to run. Generally speaking the bulkier the shoes are the better they are for beginners. Streamlined, small and fast looking shoes are best for those who train for or participate in marathons.

One thing that also intimidates unaccomplished runners is state of the art running shoes. They think that they do not deserve the most expensive shoe. This can’t be further away from the truth. As cheap plain flat-looking shoes are often tolerated better by experienced runners.  This is because they are much better at controlling pronation lapses than an uncoordinated amateur.

Try and find pairs which are not cheap. Also if you were to ask the advice of someone on running shoes it is often best to listen to those who have a similar body type to yours. Finally reading shoe reviews would be in your foot’s best interest. Remember a good pair of shoes for running is the foundation of a result oriented running program.

Tired of trying every pair of running shoes in the store rack? Narrow your search by reading reviews on cushion running shoes for high arched runners or motion control running shoes for people with lower arches or flat feet.

By Al M. Kind

A lot of people deny themselves of a better life by not running regularly. Running is a very easy sport to get into. It probably is the easiest of all sports to learn.

If you are uninjured or free from any physical problems it should not take a lot to learn running. In fact it is probably the only sport which we all automatically learn as children.

However as adults we generally shy away from running as we believe there are things that make them bad. There are actually very little negative effects to running. Listed below are things that you should know about it.

Running Is Done Mainly to Improve Fitness and Lose Fat

Every year more and more people get into running to improve fitness. Most people do not enter running as a sport but instead focus on their fitness and health as motivations to run.

Running is the easiest fitness program to get into. It is just intuitive and actually enjoyable once you get the hang of it. It also happens one of the most effective ways to lose fat. Once your body senses that there is too much weight to be carrying around it will shed those unwanted pounds.

The effectiveness of running as a weight loss tool is undeniable. This is responsible for its popularity as a sport in America and the whole world today.

There Are Millions of Americans Who Run Regularly

A lot of people seem to stereotype runners as those who want to compete. Like boxers, or other athletes the stigma of running still sadly pervades people’s minds today.

If you thought that only athletes ran, it may surprise you to know that there are over 10 million runners in America today. This figure only includes runners who run at least twice a week. If you were to include runners who ran regularly less frequently than twice a week the figure would reach in tens of millions.

Running is a popular sport! Do not think that running is a difficult exercise only meant for boxers in training. The whole world loves running.

Not All Runner Look Frail and Thin

The millions of people around the world who run make it a very heterogeneous mix. If you thought only frail long distance athletes run then you are mistaken. Children, old people, light and heavy people they are all running.

Runners come from all walks of life. They all vary in their goals and expectations of running. They can run to compete, or run for weight loss reasons. Some even run just for the pure enjoyment they get out of it.

Jogging and Running – No Difference

The term Jogging is rumored to have been coined by one of the founders of the Nike in the late 1970s. It usually is popularly relegated as a slower version of running.

You frequently hear people say, “Oh… I just jog…” This has placed an emphasis on jogging meant to be for people who were not competing but just used it as a tool to maintain their health.

However it is important to distinguish that there really is nothing differentiating the two. If you want to call yourself a jogger rather than a runner then it’s fine to do so.

Running is Not An Injury Plagued Activity

This probably is the biggest reason people give if asked to run. They see running as a torturous activity meant only for the most determined of athletes.

People are actually scared to get injured by running. Fortunately the science of running has come a very long way. Running is safer now more than it has ever been. The advent of new running shoes technologies mean that injuries related to running are greatly minimized.

Running can be the most satisfying fitness related activity especially if you are cushioned by cushion running shoes like the New Balance 758 one of the best ever shoes to be designed for high arch runners.

By Al M. Kind

Jogging early in the morning to lose fat started during the fitness revolution of the 70s. Popular body bodybuilders like Arnold Schwarzenegger and Frank Zane used to jog daily to prepare for their contests. This remains a healthy, safe and most importantly effective way to lose those unwanted pounds.

Many people have lost faith in morning cardio sessions mainly because they want results without hard work. Although there are other methods and pills that help you lose fat nothing is as effective as jogging regularly in the morning combined with a proper diet.

This article will convey the benefits of an early morning jog. Some of you may be familiar with them but the author hopes you can learn pick out a thing or two that you have not heard about.

Cool Air + Body Warming Up

Jogging in the morning can greatly rev up a runners metabolism. Because of the usual cold air before sunrise the body will want to generate heat (and burn calories) to keep it at a stable 98.6 degrees Fahrenheit. Along with the muscles needing calories to move your whole body, this heat generating adaptation of your body will serve to double up on the calories burned.

Metabolism Factor

It is not so much the calories that you burn when doing the actual morning jog but instead it is the effects of the elevated metabolism throughout the entire day which greatly helps you burn fat. Think of a barbeque grill left alone after first being lit. The smoldering embers of charcoal will keep burning for quite some time until they die down. This is the primary fat loss mechanism of jogging in the morning.

Aside from the physical factors involved, the benefits of early morning jogging extend to the psychological. It may sound far out but studies have actually confirmed that the psychological makeup of a person is highly affected by his physical activities.

Psychological Benefits

A clear mind is one the greatest assets of an early morning jogger. To those who are used to it skipping a session can make them feel like their brains are not functioning. To those who don’t regularly jog in the morning it comes to a surprise how sharp their thinking becomes if they start doing so.

A sense of accomplishment that carries over throughout the entire day is a purely psychological benefit too. This is especially true for men as they feel better and better about themselves the more they accomplish in a day. The feeling of conquering those 5 miles with your own will and energy gives a positive and sometimes infectious vibe that the runner carries with him throughout the day.

The absence of people during the early morning hours just before the work hour rush makes the runner feel that the world is a lot less crowded than it is. This gives way to calmer nerves during the day and smoother dealings with people at work.

There are countless benefits to an early morning jog. This article only scratches the tip of the proverbial iceberg. Find out more for yourself when you get out there and start jogging. It may be difficult at first but if you stick to it, it will change the way you interact with people and life.

Good shoes cost less than your gym membership. Learn more about the good shoes like the Nike Run Avant. It is one of the best cushion running shoes that will give you the most value for your money.

By Al M. Kind

The fitness machine industry is filled with exercise machines of all types. The most popular among them, treadmills, have evolved into several different types. There are specialty treadmills for women, foldable kinds and even hybrid treadmills which feature upper body exercise attachments.

Although the choice in treadmills is limitless you will find that very few people actually use their treadmills. After the initial novelty factor has subsided the treadmills are relegated to storage in garages and basements.

There are several reasons why people find it difficult to run on a treadmill consistently. This article goes through five of the most common problems why treadmills get folded up and remain unused in many people’s home.

Treadmills Give a Tight Space to Run On

Most treadmills that people can afford simply do not have the space required for a natural run. Quite often space limitations on our homes force us to buy treadmills which are far smaller than ideal. Less length and lacking in width the space most treadmills give simply is not enough for proper running.

Treadmills Force You to Run Unnaturally

Whether you like it or not running in a treadmill will never allow you to use your natural biomechanics to run efficiently. Even the best track athlete in the world will find that treadmills never give you the real sensation of running.

Accidents on the Treadmill

Treadmills are generally safe but accidents do happen. Accidents include the runner flying across the room after tripping, treadmills malfunctioning and suddenly going too fast and pets getting injured by the belt. The recent death of Mike Tyson’s child in a treadmill accident only goes to show that this equipment is to be operated with extreme care.

Expensive to Purchase

Decent treadmills cost more than 1500 dollars. Better ones frequently cost triple that. The best ones you find at the gym may cost half of the price of your car. Treadmills are incredibly expensive to purchase and the cheaper ones out there will never really give you a proper platform to run on.

Expensive to Maintain

Aside from the upfront costs you will have to maintain treadmills too. You will have to oil them, change belts, replace controllers and sometimes even have to replace the whole motor. The amount of running that will change your physique will kill any “home treadmills” in no time.

If you want to save money, space, time and headaches it might be better to lace up your running shoes and hit the road running. All you really need is a decent pair of shoes that give you cushioning for that comfortable ride.

Good shoes cost less than your gym membership. Learn more about the good shoes like the Nike Run Avant. It is one of the best cushion running shoes that will give you the most value for your money.

By Al M. Kind

A lot of running articles are written to focus on consistency. As with everything else in the world you need to keep repeating your morning running sessions in order to get to your goals. There is no task in the world that will bring forth admirable returns without hard work through discipline.

This article will discuss five things that can help you stick to your morning running schedule. That way you can reap the rewards and accomplish your fitness goals or running milestones.

Participate in Runners Forums in the Internet

Whether we like it or not we tend to want to talk about things that we do. Participating in the hundreds of internet forums about running will coerce you to keep running. Debate about your favorite shoe and do not be afraid to voice out your opinion, but always be respectful and never be offensive to your fellow runners.

Doing so will not only spur up your emotions but also your legs into running. Choosing a forum with locals posting is a great way to meet fellow runners and expand your running circle.

Run with your Partner

If your wife or girlfriend shares the same fitness goals as you then you just hit a jackpot. Nothing could be better than a running duo. It is an experience that most people feel pleasant about. You will cease to focus on yourself and forget about your body screaming for you to stop running.

It is also nice to chat while running as it makes the whole experience less boring. The closer you are to your partner the less time it will seem to finish your morning sessions.

Maintain a Social Networking Blog on Running

This is getting more popular nowadays. Like posting in runner forums, maintaining a blog can provide a following from fellow runners which can boost your confidence. The most popular blogs on running are not those of professional runners but those amateurs who have poured out their passion of running online. Try it and stick to it for at least 12 weeks and you will find a renewed commitment to run your early morning sessions.

Plan Breaks in Your Schedule

Planning breaks on your morning running schedule is important to keep you from burning out. A lot of established runners find it hard to stop running but it is absolutely essential to have breaks. This forced break will only make way to heal the aches and pains you accrued while on the road.

Plus your enthusiasm will be on a high once you start running again. Breaks are a way to go through plateaus too if you ever find yourself stuck.

Read Reviews on Shoes

Whether we care to admit it or not we love to gloss over shoes. Shoes probably weigh less in the scale compared to a lot of other factors that will dictate your running consistency. Nevertheless, do not feel guilty wanting and feeling that you need the latest and greatest running shoes.

The entire running industry grew to this size because of shoes. It does not hurt to spend a bit on your shoes. You deserve it. People who love running shoes are no less of runners than those who do not.

Hopefully these five things can help your stick to your morning running schedule. They are meant to inject enthusiasm into your running world and make you want to run more.

Do you love reading about running shoes? Check out the best cushion running shoes today. If you have a foot with a high arch then you definitely need cushion running shoes.

Running is a hobby that really does not require much preparation. Technically you can run immediately when you decide to. Unlike other fitness hobbies running needs close to no preparation time. Power runners have also begun taking this fact to another level.

If you are pressed for time and need to run to meet your fitness goals then read on. We list a lot of interesting places you can run at. Chances are you’ve never thought of them too.

Hotel Fire Exit

An interesting place to run able that is popular with fitness people while traveling is at the stairs of the fire exit. Arnold Schwarzenegger himself mentioned this as his way of performing his daily cardio sessions while traveling.

This is a good way for you to isolate yourself from distractions and concentrate on your fitness goals. The extra challenge of running upwards on stairs will give even the most advanced athlete a very good work out.

Around the House

Imagine yourself at your garage getting ready for work. You realize that you still have about 5 to 10 minutes to spare and you need a metabolism boost. Has it ever occurred to you that even a small home could provide you with enough room to run on?

Provided that your home is free of clutter and dangerous things you could run into you can run 10 or 20 times quickly. This will give you a very quick and intense workout. This will give you more energy than a cup of coffee.

To Where You Take Lunch

Running before lunch is one of those things that have gained a lot attention lately. Your body will be in a state conducive to getting rid of fat since you have used up your breakfast. The mind is prepared to temporarily forget about work and most of all you have at least an hour to spare.

Making use of this time to run is great you only need your running shoes. Even if you jog to McDonald’s at least you have allowed your body to be in state of burning calories. If you do this you will notice that you will not feel sleepy after eating.

Along Your Office Hallway

Some offices have hallways that are sparingly used. If you don’t find one on your floor ask security if you could go to a floor that does not have much foot traffic during some parts of the day. If you ask nicely you might be permitted to do some sprints.

Keeping your foot falls silent is the key to running around hallways. If you can’t find a hallway without traffic then your own hallway before or after office hours will be great. Go to work half an hour early or leave half an hour late. It’s a very convenient way to save time and be able to do sprint training.

To the bus station or subway

Running with your running shoes on the way to bus station or subway is a habit many people are beginning to adapt. It makes travelling to and from your work much faster. You may get a few looks but you’ll notice a lot of other people doing the same.

As a bonus you get to leave your dress shoes at work. Leaving the home with your running shoes on and walking home with them will do wonders for your foot too. Sneakers are much more comfortable than leather dress shoes.

Supinator Runners

A runner is said to be a supinator when the heel of the foot lacks the necessary roll amount of the foot to the medial part when running.

Imagine yourself looking closely at the right foot of a runner from behind. Focusing on each foot fall you should notice that foot will move from right to left ( or outside of the foot to the inner or medial side ) as it hits the surface.

This lateral rolling motion of the foot is known as pronation and is perfectly normal. The biomechanics of the human body purposely does this roll to reduce the stress that the foot goes through when running.

For most people pronation comes normally. A small percent of runners lack the ability to “pronate enough”. That is, their foot doesn’t nearly roll enough inside to absorb the impact when running.

These people are said to Underpronate or Supinate. Supination occurs when the runner places much of the stress of each foot fall towards the outer edges of the foot.

Who suffers Supination?

Most people who suffer from Supination have very high arched feet. That is their footsteps produce a very slim section on the middle of the sole. A big part of the inner middle sole doesn’t touch the ground. Although there are flat-footed Supinators, they are even rarer that the High Arch Supinators.

What are the risks Associated with Supination?

If you are a regular runner,  Supination causes much danger especially if you are using a shoe that is for Overpronation. Unfortunately, since most people require shoes that support their Overpronation gait, it makes matters worse for those who suffer from Supination.

Under Pronator Injury risks include anterior shin splits, knee and upper leg pains. Supination is even known to cause chronic back pains among runners. Over a long term period of Supination can lead to weakening of the tissues of the foot which will make running extremely painful or altogether impossible.

How to reduce the risks of Supination?

The most effective way to reduce the injury risks of supination is to purchase the proper shoes. Since only a small percentage of runners actually Underpronate or Supinate it is essential to pick the right shoe.

Identifying the right pair of shoes can be quite tedious for some. Especially that not all shoe models for Supination are clearly labeled. It is essential that you know which models of shoes will take care of that very precious runners foot yours.

Several Brands have specialized shoes for Supination. These are some of them:

• Nike Cushion Running Shoes
• Asics Cushion Running Shoes
• Adidas Cushion Running Shoes
• New Balance Cushion Running Shoes
• Mizuno Cushion Running Shoes

Find out which shoes are the Best Cushion Running Shoes for Supination.

forMOTION

Although this is present elsewhere in a pair of running shoes, much of the Adidas forMOTION technology is focused on the heel portion of the shoe. It features a special material that divides the heel area of the shoe into two distinct sections. The material between them allows the lower plate-like outsole to allow the upper midsole closer to the feet to slide and move forward as the shoe impacts the ground. This is meant to absorb impact while carrying your foot into a much smoother strike. Adidas claims that the result mimics the natural motion of the foot as close as possible.

adiPRENE and adiPRENE+

This technology guides the foot through a midsole system that incorporates two different molded elements. The two materials offer different kind of properties that affect how the shoe reacts to each foot strike. The adiPRENE is the shock absorbing element found on the heel of the shoe and the adiPRENE+ allows the forefoot to bounce and propel itself forward. Combining these two materials on different parts of the shoes make each Adidas shoe quite effective in reducing impact and releasing energy to propel the runner forwards.

CLIMACOOL

CLIMACOOL is Adidas version of breathable technology. A lot of different materials fall under the CLIMACOOL technology umbrella. They all allow the ventilation of the foot from all parts of the running shoe thereby, making them cool and comfortable.

NOSEAM

The NOSEAM technology in Adidas is exactly how it sounds. The running shoes lack any seams. The results is a nice tight that fit that never produces chaffing or irritation. Adidas has done a good job on this and durability is not affected by the absence of seams.

TORSION SYSTEM

Similar to a lot of other technologies present in the other running shoe brands, the Adidas Torsion System allows the forefoot to move independently from the heel. This allows the shoes to give in the natural twisting movement of the foot during the gait cycle. The result is better stability and support.

Adidas has always been a stalwart in running shoes technology. Their adiPRENE technologies have created dependable running shoes that are durable, high performance and actually quite affordable.

Check out how this technologies make the Adidas adiStar Ride 2, one of the most advanced cushion running shoes in the market to today

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A long time ago Nike revolutionized the shoe industry with their Nike Air. The Nike Air technology often featured a section of see through material that acted as a cushion on the rear outsole of the shoe. Since its release in the 1970s this technology has spawned a high-tech running shoes industry.

With several other brands competing in the same space Nike has led the way in developing technology for running shoes since the Nike Air.

We will go through the most popular technologies that Nike has developed some thirty-years after the original Nike Air.

Shox Technology

All road cars have shock absorbers meant to give a smooth ride. Nike took this concept and applied shock-absorber-like columns on the heel area of their shoes featuring this technology. This gives the runner something very similar to an independent suspension of a road car. The effect is more traction and cushioning that adapts to where it is needed.

LunarLite

The Nike Lunarlite foam that has just gained popularity is Nike’s inner material of choice among their top running shoes. The Lunarlite material was meant to give an experience very unique to Nike running shoes.

Zoom Air

The Nike Zoom Air is a thin material that provides cushioning inside the midsole of the shoe. Depending on the application this can be segmented into the heel and toe, lay flat on the entire stretch of the shoe, or even just be present in the forefoot portion of the running shoe. Nike developed this technology to provide cushioning while maintaining extreme responsiveness.

Flywire

This is one of the newer technologies introduced by Nike. The Flywire technology tries to eliminate slippage of foot during running. It does this by using fibers placed around the shoe to ensure that the foot is kept in place.

Visit http://www.cushionrunningshoes.com to check out what we have to say about the Nike Zoom Vomero+ 4, one of the most advanced cushion running shoes in the market today.

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If you are even remotely interested in running you may have noticed the space age technology Asics has been equipping their shoes with. Asics has done an amazing job in creating shoes that not only look futuristic but also perform to the highest degree.

Sometimes you may think that all this high tech mumbo-jumbo means nothing. But in reality an unimaginable amount of research has gone into each pair of Asics shoes you wear. Below is a brief summary on the technologies present in the latest Asics running shoes.

Adaptive Running Shoes

Asics has started to brand their shoes as Adaptive Running Shoes. It basically means that the shoe adapts to the needs of each individual runner. Imagine a pair of shoes that react in real time to provide the needs of the runner precisely when he needs it.

Asymmetrical Lacing Design

Gone are the traditional laces on shoes. Asics has introduced Asymmetrical Lacing on their shoes. It prevents the laces into biting too hard into your feet. It actually conforms to the bone architecture of your foot. This provides each Asics running shoe with a better and more comfortable fit.

Spacemaster and Cuprothermo Mesh

Both this materials form the mesh of the forefoot of an Asics shoe. The mesh or tongue of the shoe (made of Spacemaster material) is actually able to eliminate the formation of blisters. Cuprothermo is technology that is able to warm up the foot in cold temperatures and keep it cool during the warmer days. These space age materials keep the foot of a runner in good shape no matter what condition.

Heel Clutching System

This external system of light but stable material embraces the heel of runner’s foot. It is revolutionary in its lightweight properties. And it also helps prevent blisters at the heel area.

Discrete Heel Unit

Some Asics running shoes actually have three entirely separate heel units. These heel units are positioned strategically for superior support. Also their separation allows a greater flexibility on each foot strike. This causes the shoe to deform differently to each runner’s unique gait.

Propulsion Trusstic

This system is deployed on the entire length of the midsole. The complicated and multi-material system aims to replicate the way the foot is able to store and release energy.

The new Asics Running Shoes are focused on technologies which allow the shoe to adapt to each runner. From the actual field tests of this high-tech shoes Asics has succeeded in their goal. It is amazing how much research and development shoe companies like Asics put on their running shoes. Shoes will only get better and with technologies like what Asics has assembled the future is bright for all running enthusiasts.

Ever wondered what the best pair of cushion running shoes are? Spend a few moments looking at the superb Asics GEL-Nimbus 11 cushion running shoes.

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Mizuno Running Shoes Technology – A Brief Look
By Al M. Kind

With the creation of high tech materials and continuing research, running shoes have increasingly become more and more complex. Compared to the flat canvass running shoes of the 70s, shoes today employ space age technology. Materials are constantly being brought out of the scientific labs and on to the manufacturing of running shoes. Ethylene Vinyl Acetate, more popularly known as EVA, is now being eclipsed by many new high-tech materials. EVA was once considered to be the biggest technological stride in running shoes.

This article will explain some of the newer high technology features present in Mizuno shoes.

Mizuno Wave

Perhaps the most popular Mizuno technology known is the Mizuno Wave. Most manufacturers have a flat mid-sole for cushioning. The Mizuno Wave makes every Mizuno shoe unique because it features a wave-like plastic midsole. Mizuno claims that this gives their shoes superior cushioning as the impact travels along this wave. This wave action disperses the force generated during the foot fall along the entire length of the foot.

Smooth Ride

This signature feature by Mizuno is something they have been really taunting on their press events. Smooth Ride is a system of carefully designed elements on the outer sole that gives any pair of Mizuno running shoes (literally) a “smooth ride.” It accomplishes this by minimizing the rapid deceleration and acceleration of the foot throughout the gait cycle. The effect is reduced shock vibration and an unparalleled Mizuno smooth ride.

Mizuno Intercool

Mizuno has an impressive technology aimed at cooling a working pair of shoes: The Mizuno Intercool. As your feet hit the ground this system transfers the heat inside the shoe generated from the feet out towards an exhaust system at the mid-sole. Mizuno claims that Mizuno Intercool system reduces temperatures by 6% and humidity by as much as 12%. This works by expelling hot air inside the shoe through a series of holes and channels with positioned at mid-sole.

VS-1

Also unique to Mizuno is the VS-1 technology. This was made by Mizuno to absorb shock towards the front part of the shoe. The material used in VS-1 is a combination of Isoprene rubber and the lightweight E.V.A (Ethylene Vinyl Acetate). If you have noticed a longer cushioning lifespan for a pair of Mizuno shoes, it is most likely due to VS-1

Gender Engineering

Adjustments made from men’s and women’s shoes are now becoming increasingly common among shoe manufacturers. Mizuno calls their version Gender Engineering. For their women’s shoes Mizuno increased the foot print. They also design them to have a less flexibility on the sole compared to men’s running shoes. This gives both genders a different feel on their shoes that gives them the support or flexibility that matches their needs.

All this cutting edge technology is applied to the Mizuno Wave Rider 12 Cushion Running Shoes. Find out if you absolutely need them: Do I Need Cushion Running Shoes?

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New Balance Running Shoes Technology Highlights
By Al M. Kind

Though some manufacturers are overtly pointing out their latest technological marvels in their running shoes ad campaigns, New Balance is somewhat more laid back. But these proudly “Made in U.S.A” running shoes offer some very advanced technology that compares to other brands.

N-ergy

The N-ergy technology is a very advanced cushioning and shock absorption material on the New Balance 2009 line up. It is composed of materials that do not have empty air spaces inside. This prevents it from rapidly deteriorating compared to equivalent cushioning compounds in other brands of running shoes. Located primarily on the heel of the shoe this material allows the shoes to be extremely responsive. New Balance claims that runners get a very smooth transition from the point of impact to lift.

NB Zip

NB Zip is responsive cushioning technology that is found on the rear half of the outer sole. It is composed of a complex plastic strut system that performs different functions depending on the stage of the foot fall. The NB Zip is divided into zones that give impact protection and pronation support from heel strike to toe off.

Abzorb DTS

The Abzord Dynamic Transition System is composed of three different material layers on the New Balance running shoe sole. The outer Abzorb Foam, mid-layer Abzorb SPS and the New Balance engineered mid-sole foam makes up this tri-layer transition system. This allows a New Balance shoe to provide optimal cushioning and smooth transition during heel strike. The shoes go from a soft landing towards a firmer release during the strike. Reviews on New Balance running shoes are positive on effect of this very smooth heel impact.

N-Fuse

Much like the tri-layer Abzord DTS, the N-Fuse comes in layers as well. Although it is only composed of two layers the N-Fuse covers up the entire foot. New Balance calls the mid-soles dual density, with the inner foam providing soft cushioning while the layer underneath it providing structure and support. The result to the runner is a comfortable cushioned ride while providing the support needed to combat overpronation.

Rollbar

A surprising development in running shoe technology the New Balance Rollbar features a composite strut inside the heel assembly of the sole. This Rollbar travels from the lateral to medial side. In the full configuration this reaches from wall to wall. The Rollbar which is positioned at an angle from the lower lateral side to the upper inner side of the heel. It is unique in a way that a single component can both offer protection on both overpronation and underpronation.

The New Balance 758 Cushion Running Shoes is this companies flag-ship model. Its part of the Best Cushion Running Shoes round-up we did at CushionRunningShoes.com

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Foot Types – Find Out Whether You Are Flat Footed Or High Arched
By Al M. Kind

Finding out what foot type you have can help you choose the right pair of running shoes. The first question new runners ask is, “What kind of running shoes do I need?” One of the best indicators in getting the right running shoe is your foot type.

The first thing to really remember in choosing what type of running shoes you need is that choosing the wrong type can and eventually will damage your feet, knees and legs. Very simply put: Wrong shoes equals Injury.

The first step in finding out your foot type is to analyze your arch. Almost everybody knows if they got a flat foot, high arch or normal arch. One way to find out is to stand perfectly normal and relaxed and have someone take a look at the arch that forms at the middle part of your foot.

If there is no arch or the arch barely rises from off the ground, then you have a flat foot. If the arch is extremely high then you have a high arch. If it is in-between those two then you have a normal foot. It is best to remember not to take absolute measurements as high and low arches are highly relative to the size of the foot. So take things into perspective when using this method.

Another way to determine your foot type is to do what is popularly known as the wet test. Dip your foot in water, shake off the excess water and step on anything that will leave a print of your foot. It can be a sheet of paper, the floor or a piece of colored cardboard. Just make sure you get the full print on it. Take special care in trying to press your foot on your chosen medium. Too much pressure may ruin your foot print. If this happens just wet your foot again and repeat the test.

A flat foot will form a full foot print. That is, there is almost no curve on the middle inside of the foot print. The print will be full bodied and form an almost box like appearance.

A high arch foot would leave an opposite mark. The curve that forms on the middle of the foot is extreme. The high arch foot mark allows little of the middle foot to touch the floor. In most extreme cases the footprint is just the forefoot and the heel with only a very thin line connecting them forming at the outside of the sole.

A normal foot would be something in between the flat foot and highly arched one. One easy way to find out if you have a normal foot is to draw a straight line from the center of the forefoot to the center of your heel. If the curve of your middle foot matches or nearly matches that line then you have a normal arch.

Most runners have perfectly normal feet with a normal arch, quite a few are flat-footed and rarely will you find a high arched runner. They say that less than five percent of runners have highly arched feet.

Now that you know your foot type it would be easier to choose the correct running shoes. Just remember to mention your foot type when buying a running shoe at your favorite sports shop.

Need help choosing the right pair of running shoes for your foot?

Let Engr. Al M. Kind help. He reviews the best Cushion Running Shoes for high arch runners and even top motion control shoes such as the Brooks Beast suited for those with flat feet.

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