Proper Running Form: 6 Running Tips for More Efficient Running

There is no one perfect running form for everybody—just look at 2013 NYC marathon winner Priscah Jeptoo. However, by focusing on a few basic rules, any runner can become a more efficient and effective runner. As a result, you could see significant improvements in both your speed and endurance, as well as cut your chance of injury.
 

Running in the dark | 6 Safety Tips

Running in the dark means preparing for lower temperatures and the chance of inclement weather. You'll essentially need to be a Jack or Jane of all trades — a variety of gear will ensure your comfort and safety over the course of every run.

Yes, it’s that time of the year when running in the dark seems to happen, whether you are running early in the morning or later in the evening. And with the demands of family life, running times are limited to early mornings before work or late after sunset, so that basically means most of my running happens at night during the winter.

But for some, this means spending more time on the treadmill and an end to running outside, but you don’t have to. By making just a few personal safety adjustments, you can continue running your regular neighborhoods or trails, even in the dark.

Run where you know

It’s important when running at night to stick to well-lit and familiar areas. Try to run on routes that you know well. Exploring unfamiliar terrain in the dark is a good way to get injured. Uneven sidewalks, small potholes, sticks and stones, and cracks in the pavement can cause twisted ankles or embarrassing falls. Don’t risk serious injury that can set back your winter running.

Stay light on your feet

Even if you run in familiar areas, you’re bound to step on something unexpectedly. The other day, when I was out running at night, it had been raining previously for several days, but the roads were fairly dry. I had been running on dry asphalt and had forgotten about the soggy ground. As I rounded a curve, I ended up stepping into a huge puddle of mud. Fortunately, I was running with my older running shoes, so I wasn’t as pissed. I moved back onto the pathway and kept my pace. When running after dark, remember to keep your weight on the balls of your feet and be prepared to react to unexpected foot strikes.

Don’t sweat the pace

As you run, pay extra attention to the ground in front of you and less to your tempo. It’s easier react to surprises when your pace is a little slower. It’s more important for you to complete your workout without injury than it is to keep the same pace you keep in the daylight. Slow down on the darker stretches of road and save your speed work for the well-lit areas.

Safety is top priority

Your personal safety should always be a concern during a nighttime running sessions because you can’t always see people hidden in dark areas. Let someone know where you will be running and what time you expect to return. If possible, run with a buddy or with man’s best friend.

Stay Street smart

When I run near the street, I like to run against traffic so I can watch the traffic approaching, rather than allow them to come from behind. You don’t stand a chance if a drunk or distracted driver veers off the road in your direction from behind you.

Be visible to them

Runners are very difficult for drivers to see. You may have adjusted to the dark, but a driver may be distracted by the glare of oncoming lights. A driver may not be looking into the area in front of them that is illuminated by their headlights. This light prevents drivers from developing good night vision, so things on the side of the road, including you, appear extra dark and difficult to see. Your best bet for safety is to wear bright clothing and some reflective gear. Here is some of my recommended night gear.

Reflective Vest: Most reflective vests are lightweight and fit over any top to provide high visibility. The zipper or combination zipper and velcro straps can be easily adjusted for most sizes.

Headlamp: I was given a headlight as a gift and found it to be a really handy item. It was powerful enough to cut through the darkness, allowing me keep my pace and still see the path. You can clip the newer lightweight models to your hat or visor and will hardly notice it’s there.

Flashing Light: These lightweight lights are a bright and effective way to make your presence known. Wear the red flashing lights on your back and the white/clear ones on the front of your body. This will help drivers and fellow runners know the direction you are travelling long before they can actually see you. They make you feel safer when you are pounding the asphalt in the dark.

Have a happy and safe winter workout. If you have winter running tips, please share them with us in the comments section.

Originally posted on Runners Pace

Christmas Gifts: 15 Best Gifts for Runners 2014

Christmas Gifts: 15 Best Gifts for Runners

The holiday season is approaching and finding the perfect gift for a runner can be a struggle, especially if you are not a runner yourself.  It is easy to assume that the only things they're going to want are running shoes.  Fortunately, there are many other good gift ideas that provide comfort or help runners recover more quickly from long runs or races.

Compression Garments

Compression shorts, socks, sleeves, and pants are all the rage in the running community because of their comfortable materials, styles, and colors that coordinate with their running attire.  Compression gear squeezes ever so gently to enhance circulation, help reduce swelling, and aid in optimal recovery while wicking sweat from your body.  While compression gear can get a little pricy, they’re a highly recommended gift because they provide a layer of protection from the winter weather.  Prices range from $7 to $258.

Running Watch

A running watch is at the top of every runner’s gift list for a very good reason: it provides information on time, distance, heart rate, and more.  The watch help runners set goals and measure their progress without using pen and paper.  They can simply download the data onto a computer and view whatever information they want.  So if you want to splurge a little, a sports watch is probably the most exciting gift that any beginning or experienced runner would want.  Prices range from $150 to $400.  

Music Player

If your runner likes to listen to music or audio books during their workouts, a music player may be the ideal running gift.  While many runners opt to listen to music from their smart phone, the concern is that the sweat and moisture may cause unintended damage.  MP3 music players are inexpensive and a durable alternative, which allows runners to still play their favorite music to stay motivated.  There are a lot of great choices with some of the best MP3 players being reasonably priced and most offering quality sound.  Prices range from $30 to $490.

Hydration Belt/Pack

Proper hydration is one of the key elements to any runner performing at their peak whether training for a 10k or 26.2 marathon.  Depending on your runner, a handheld 12-ounce water bottle with a pouch is a useful gift for runners of all levels.  They come with an adjustable strap that tightens to your hand so you can run without actually having to grip the bottle.  However, a handheld water bottle simply does not carry enough water for a long distance runner.  It would require too many pit stops to refill.  Long distance runners tend to use hydrations packs/belts, which will allow them to run greater distances and still remain hydrated.  Generally, hydration systems hold between 18 and 100 ounces of fluid and include pockets to carry food, cash, a phone, and other essentials.  A hydration pack is an excellent marathon gift choice for a distance runner.  Prices range from $10 to $265.

Massage/Spa Gift Certificate

After months of training and running the big race, their body is in need of some special care and this is a unique post-run gift.  Not only does a massage feel good, but it helps restore flexibility, reduces muscle soreness, and promotes injury healing.  Whatever the running level, a gift certificate to a local spa or sports massage therapist is always a good gift idea.  Prices range from $100 to over $500.

Running Book

Running books are the best gifts for runners for under $15 that provide helpful running tips on every topic from marathon training and running form to nutrition and running workouts from experienced runners.  There are tons of books and eBooks available on Amazon.  Just put a gift certificate in a gift bag and let your runner pick the books that they want.  Prices range from $6 to $14.

Marathon Gift Basket for Runners

A gift basket for runners is designed to provide many of the essential nutritional products runners need so that they can carb load before and replenish vital nutrients after a grueling run or interval training.  Also, they contain runner’s favorite brands of energy gels, recovery protein bars, water, energy drinks, and more conveniently in one package.  If you’re not too sure what gift to give to celebrate their race, get them a gift basket and it will show your support.  Prices range from $30 to $160.

Pedicure Treatment

The feet are a runner’s most important feature and they take quite a beating while running.  All that pounding adds up to sore feet, blackened toenails, and tired ankles.  A good foot scrub, massage, and pedicure will be welcome gifts for female or male runners from time to time.  Most local spas sell gift certificates.  Prices range from $25 to $50.

 Running T-shirt

A technical shirt is an important part of any runner’s running apparel.  A shirt protects the runner’s skin from the elements while it wicks away sweat during running sessions.  Look for a lightweight, breathable performance t-shirt made of 100% polyester, mesh, or similar synthetic fabrics.  When choosing colors, runners seem to prefer brighter colors.  Avoid selecting cotton t-shirts because they become heavy once they become wet and the constant rubbing during a long run causes chafing.  A running shirt is a good gift for under $25 that will keep them inspired.  Prices range from under $25 to $70.

Marathon Display Case/Metal Holder

Do your runners have a fair number of cherished race metals accumulating on a doorknob or inside a shoebox?  Why not give them this unique running gift to display their most memorable metal and race bib.  A well-crafted medal display framing kit can be assembled within 10 minutes.  If they have lots of race metals, a customized metal holder with several hooks would be the better option.  Hung on a wall, it’s a daily remainder of their most proud achievements and amazingly inspirational for friends and family to see.  Check them out on Amazon.  Pricing ranges from $40 to $140.

Gym Bag for Runners

Runners need a good gym bag to stow their running shoes, towels, and other essentials on trips to the gym or travelling to race events.  A stylish sports bag is a functional present for runners that travel a lot or participate in multiple races each year.  You can choose from the smaller sack pack-type bags or the larger traditional gym bags.  Prices range from under $20 to $80.

Massage Stick/Foam Roller

If the runner in your life doesn’t yet own a foam roller/stick, this is a must-have running gift.  Runners use this recovery tool to self-massage sore, tight muscles and help prevent injuries.  It’s particularly effective at increasing flexibility and accelerating muscle recovery.  This is a nice running gift that every runner should have and it is small enough to fit into a runner’s gym bag.  Prices range from $10 to $160.

Running-themed Gift Coffee Mug

What better way to start a runner’s day off than with a cup of coffee or tea from their favorite coffee mug?  This motivational mug is perfect for the running and fitness enthusiast who needs that pre-workout boost.  Prices range from $10 to $20.

Reflective Running Gear

With most runner’s busy schedules and longer nights, running workouts happen either during the early morning or in the evening after dark.  Runners simply must have reflective running gear to increase their visibility to protect themselves from distracted drivers.  Get a reflective vest, headlamp, strobe lights, or bright and reflective clothing so they can be seen out on the road.  Prices range from $20 to $100.

Running Sunglasses

Running sunglasses not only look super cool, but they protect the runner’s eyes from harmful sun rays.  A good pair of sunglasses won’t slip and glasses should be shatterproof and durable.  Prices range from under $20 to $300.

Other Notable Stocking Stuffers

Running socks – Comfortable socks are a runner's best friend.  Extra padding on the ball and heel of the foot provide maximum comfort and protection against blisters.  Prices range from $10 to $65.

Running gloves – These gloves are made of breathable and moisture wicking fabric to keep your hands dry from moisture.  Prices range from $10 to $80.

Hats/head bands – It’s a good fashionable accessory to wear year-round to protect runners from direct sunlight and keep hair and sweat away from their face.  Prices range from $15 to $50.

Running Ear Phones – For music lovers, running with quality ear phones is a must.  They are compatible with most portable devices and smart phones.

Nutrition – Protein bars, energy gels, and electrolytes are popular among runners as they provide the nutrients lost during a run.  Prices range from $1 to $30.

Final Thoughts

This gift list was written to share some running gift ideas that will make your special runner happy when they unwrap their present on Christmas day or on any special occasion.

Original Posted on Runners Pace

Christmas Gifts: 15 Best Gifts for Runners 2014

How to Clean Running Shoes: 5 Easy Steps

How to Clean Running Shoes: 5 Easy Steps

Do your running shoes have a smell that resembles a closet full of angry skunks? Are you embarrassed by the overwhelming sweaty odor from your shoes? The smell results from bacteria and fungus striving on the sweat and dead skin particles left inside your shoes.  The odor could lead to fungal infections on your feet (athlete’s foot). This is why it is recommended that you allow your shoes to vent after each run and clean them periodically.

Like many runners, I was not someone who cleaned their running shoes because I feared that they would become permanently damaged. However, as an attempt to keep them fresh I have tried hand washing with soap and water, as recommended, yet I could not get rid of the smell. When I grew tired of the smell, I decided to try giving them a try in the wash machine and they came out surprisingly clean. The best part is the smell was gone and when I went for a run, washing them had not affected their performance. Therefore, I recommend that all runners first try this method on their old running shoes.

Step 1

Turn your wash machine to a gentle cycle with cold water. Never use hot water because it will damage the adhesive and distort the shoes’ shape.

Step 2

Use an old toothbrush to remove built up mud and dirt before you place them in the washer.

Step 3

Remove your shoe strings and insoles, these should be washed with your running clothes. The clothes will help muffle the annoying tumbling noise from the shoes. If you have more than one pair of running shoes only wash one pair per load to avoid damaging your machine.

 Step 4

If possible use a non-beach, fragrance free, organic washing detergent. Alternatively, you could use a special sports detergent formulated for performance clothes. Sports detergent is supposed to remove odor without corrupting sweat wicking or water repellent fabric. Personally, I used plain liquid detergent with a ½ a cup of white vinegar and a ½ a cup baking soda. The vinegar kills the bacteria and fungi while the baking soda deodorizes and acts as a fabric softer. Make sure you do not overdo it with detergent to prevent stiff clothes.

Step 5

When the load has finished make sure you air dry your shoes in the sun or in a warm area of your home. Do not try to put them in a dryer or use a hand dryer because the excessive heat will warp your shoes. Add newspaper inside the shoes to help them maintain their shape and to soak up the extra moisture. After a few hours remove the newspaper and open up the shoe tongue to insure, your shoes dry completely. Keep in mind it can take ten to twelve hours for your running shoes to dry.

When you use  this method, your running shoes will be cleaner, smell better and your feet will thank you.

Warning

Many running shoe manufacturers like Nike, Asics and Brooks recommend that you just wipe off your shoes and avoid machine washing them. . This method is only my suggestion on how to clean running shoes. It is the reader’s responsibility to read the shoe manufactures cleaning instructions before cleaning their own shoes.

Orginally post on Runners Pace

How to Start Running | 15 Things you need to know

With more people wanting to lose weight or get in shape, running has exploded in popularity over the past decade with 42 million regular runners, according to a Runners USA report. Running is a great exercise with many benefits including weight loss, strengthening of your cardiovascular system, and increased happiness by relieving stress.

Start running armed with these simple tips—you will build up your running from minutes to miles, whether you’re a beginner or getting back in shape.

Set realistic goals.

As a beginner, you should first write down some short term goals that you can easily achieve. Post them on the refrigerator to remind you.  They may be as simple as “I will work out for five minutes longer today.”  Build on these small victories first to get a sense of accomplishment before setting long term goals.  Later, as your running progresses, and to challenge yourself, make long term goals that you can conquer.  One day you may find yourself running in a 5k, 10k or 13.1 half marathon.

Start with the right shoes.

For a sport that depends on healthy feet, a quality pair of running shoes is the most important gear you will need. Deciding which shoes are right for you can seem overwhelming, but visit a running store where they have specialized personnel trained to analyze your running gait and recommend the best running shoes for your style. A reasonable price for a good pair of running shoes will cost $75-$100. Replace your shoes every 300 to 500 miles.

Get the proper running apparel.

While you don’t need to break the bank for running clothes, it is important to buy the right apparel. Cotton t-shirts and shorts will get heavy when they become wet from sweat, which may cause painful chafing to your skin. Invest in running clothes made of 100% polyester or similar synthetic materials that wick away sweat and keep you more comfortable.  Women should always wear a supportive sports bra to prevent permanent sagging of their breasts.

Fuel your body.

Running will help you burn 400 calories or more per hour.  But in order to get or maintain a fit body, you’ve got to replace them with healthy food.  “Your pre-run snack should be sugar boosting, like a banana, energy bar or energy drink says Coach Edwards.  Running on an empty stomach is neither good for your body nor does it make running fun.

Hydrate before you run.

Beginners need to pay attention to what and how much they’re drinking before, during and after exercise. Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Drink water often during the day.  “The rule of thumb is to multiply your body weight by 0.6 to determine the amount of water in ounces you should consume every day to keep your tissues healthy and injury free,” Coach Edwards says. Dehydration in runners may cause fatigue, headaches, decreased coordination, and muscle cramping.

Stretch before and after your run.

Some research suggests that static stretching cold muscles can cause injury. “Loosen up cold muscles with light stretching of your quadriceps, hamstrings and calves to avoid shin splints, hamstring pulls and other common running injuries.  Hold each stretch for 15-25 seconds. Add easy jumping jacks, a five minute run, or a brisk walk,” says Elizabeth Edwards, a high school track coach and 9 time marathon runner.  Cool down the same way to help maintain a healthy range of motion in your joints and prevent tight muscles, which can cause inefficient form and injuries.

Motivational music is cool.

 While some runners think music is distracting, many runners believe music provides them an advantage when they pump up their tunes.  “Research is mixed on the topic, but I use my music playlist to pace my distance. One day out the week I run without music to focus on my form,” says Coach Edwards. Other runners enjoy listening to books, podcasts or motivational speeches to pass the time. Try what works best for you.

Start at a slow pace.

While you may feel you can run a good distance fairly fast, start with 20 to 30 minutes (your body will be surprised at how long it feels!).  Don’t overdo it. Give your body a chance to adjust to this new activity. Gradually increase your distance with a walk and run plan until your stamina improves. Aim to increase your running by 10 percent each week. You should be able run and to carry on a conversation without being out of breath.    As you start to feel stronger, run more and walk less, the distance will naturally increase. This will ultimately help you feel better and stay injury free.

Think about your form.

When starting, it normal to feel awkward during the first few weeks of running, even if you’ve run in the past and are starting up again. Start every running workout by thinking about good running form; ensure that:

– Head is balanced over your shoulders and focused forward
– Shoulders are relaxed to allow your lungs to expand
– Arms are around 90 degrees and swinging like a pendulum from your shoulders
– Hands are relaxed and not crossing over your belly button as your arms swing
– Hips are under your shoulders and stabilizing your legs as they move under your body
– Feet are landing with short, light, quick strides under your hips

Decide where to run.

If you choose to run on a treadmill, your surface is stable and there are no concerns about the weather. But, like many runners, you may need to step out your front door and run outside for a change of scenery. Running on sidewalks or pathways is generally safe. But if you have to run on the road, run facing traffic so you can react to distracted drivers.  Wear bright or reflective clothing to improve visibility, especially before dawn or atusk.  Drivers may not always see you, especially at night.  School tracks are ideal places to start running, since they’re flat, traffic free, and four laps around most tracks equal one mile.  Many tracks are available to the public in the evening or on the weekends.

Running is safe.

Whether you are running near a police station or a near a high crime area, you should always think safety first.  You need to be safe on your runs, so you’re well enough to run another day. Take the necessary precautions by carrying a cell phone, carry identification with your name and phone number and avoid unlit or isolated areas.  Remember to alter or vary your running routes to avoid stalkers. Be extra cautious when wearing headphones because you are less likely to hear a person approach you. Consider running with a friend or a dog. Most importantly, trust your intuition and avoid situations if you’re unsure. If you think a situation doesn’t feel ‘right’, run in another direction.

Track your progress.

As you feel stronger, start to measure your run by time and distance. There are easy to userunning apps that track your time, distance covered and calories burned.  Tracking your running will help keep you motivated and you’ll see your progression.

Give it a rest.

Now that you are running, listen to your body.  In most cases, expect some muscle aches and soreness for a few days, especially in the quadriceps and calves. Persistent or worsening pains as you walk or run are indicators that you may be pushing too hard. Back off a bit and you’ll continue to improve without injury. Rest is necessary for your muscles to repair and become stronger. “Depending on your fitness level, beginning runners should start off resting every other day,” according to Edwards.

Reward your efforts.

After a week of workouts, reward yourself for all the hard work with your favorite meal, drink or buy a graphic t-shirt with a running theme to use on your next run.  It will motivate you for the upcoming week.

Sign up for a race.

Once you are feeling better about your endurance, sign up for a 5k race.  It is great way to add the extra motivational push while giving back to help raise funds for nonprofit organizations of your choice. Sign up is easy online.

Many people either love or hate running.  Give running a try, it may change your life. Hopefully, these running tips will get you started and make it fun. But the best tip is to fight through the negative thoughts and continue to push forward.  Once you overcome that difficult barrier, the rewards will truly be more satisfying.

Keywords: How to start running, beginning running, Running

Originally posted at http://www.runnerspacegifts.com/how-to-start-running/ 

Old Running Shoes Donation

Old Running Shoe Donation





What do you do with old sweaty running shoes? Rather than waste a reusable item by contributing to the heaps out trash at the landfills, do something good by donating, recycling or reusing with charitable organizations. It helps underprivileged and our environment. Check out our list of organizations for recycling and donation options—remember to clean the shoes in a cold water wash and let them air dry before making your donation.



Donate

You can drop them off at a Goodwill bin, or send them to an organization that'll put them to good use. Soles4Souls. After processing, shoes are shipped around the world to be sold locally for needy feet or salvaged for usable materials. You can ship your shoes to one of the organization’s warehouses.  Other  organizations like One World Running, Shoe Bank and Shoe4Africa  have programs promoting an awareness of health, fitness and nutrition by providing running shoes to people in need in the United States and across the world.



Recycle

Turn your old shoes into something new. Nike Reuse-A-Shoe collects worn-out footwear (any brand, not just Nike) and recycles them (rather than going into landfills) into material used in sports surfaces like basketball courts, tennis courts, athletic fields, running tracks and playgrounds for kids around the world.  Just drop off your retired sneakers at a participating Nike store or mail them here.  Also, check with local running stores to see if they accept shoe donations.



Reuse



Get creative and keep your old pair of running shoes around when you're doing gardening, cutting the green, painting or other chores. Think about going green!

http://www.RunnersPaceGifts.com

5 Best Running Gifts

Best Running gifts for running a road race or just staying in shape. Runners Pace offers complete line of unique Running Gifts and Marathon Gifts for the runner in your life.

Go to http:www.RunnersPaceGifts.com and buy now.

Awesome People at the D.C Rock and Roll Marathon/Half Marathon

While I was unable to run in the 2014 D.C Rock and Roll Marathon/half marathon because of an injury, I was able to hangout with some awesome people and take some awesome pictures.  Check out the video!

Welcome to Running Works Vlog

Hi,

My name is Harvey Leon and I will provide you with helpful videos on running, nutrition, motivation and anything else running related.  The ultimate prize is to live longer, healthier and happier

 

Happy Running!