This is the reason why experts have come up with greatly efficient strategies meant to prevent some of the injuries that a runner is prone to experience. Most common injuries are those in the foot area. There is no doubt that the feet are most affected by your daily runs. They bear the heavy burden of your running which makes it clear that any irregularity going on with your feet will be translated into your performance.

The first and then most important of the rules is to wear the most appropriate running shoes. With this one checked, you will free yourself from the possibility of many injuries. Also, increased mileage, the chosen running surface, running too much on the balls of your feet or just a faulty bone structure may lead to some injuries that may subsequent lead to a time of rest.

The knees of runners are something many people talk about, even non-runners. Indeed, there is a lot of pressure on your knees and it may inevitable to develop some sort of sensibility or pain. What is also good to know is that, although hard to miss, these pains are easy to treat, if action is taken in due time. Generally speaking, it is highly recommended for sports in general to get their physical problems fixed as quickly as possible.

For instance, when dealing with pain around and behind the kneecap, the easiest thing to do is ice your knees immediately after running. This will relieve the pain. Also, you can take an anti-inflammatory such as ibuprofen after running. Keep in mind though that it’s only after running that you can take this pill and only after eating. When talking about pain on the outside of your knee, patience is what you need. A first recommendation is to rest and put ice on the painful area. You may want to reduce your mileage for a while, to give your body the proper time to rest.

In order to reduce the risk of developing Achilles Tendinitis or Medial Tibial Stress Syndrome you should strengthen the calf area, especially if you enjoy tracking. Also, not increasing your weekly mileage with more than 10% is a must.

It is amazing how medicine has evolved and what is even greater about it is that ordinary people can take advantage of it. Being a professional runner for 6 years sure proved it to me.

This article is signed by Miki, writer for RunReviews.

It is the case of treadmills. These machines that enable your daily workout, regardless of the weather or spare time, represent an amazing invention. And since spare time really is a great issue for many runners out there, the best way to get up on one of these is to have a personal treadmill. Purchasing one is not a tough job, but choosing is.

Firstly, you should consider the available amount of money. If you are buying yourself a treadmill, cheapness is not an alternative. You should get ready for somewhere between 1000$ and 3000$. Money is important and so are some other details that basically are the key criteria when buying a treadmill: the available space in your house, the type of motor you’re going for and additions you may want, such as heart rate device or additional programs.

The second thing you should consider is the motor. It is the most essential aspect of the treadmill. You already know that this machine bears two motors: one for the belt and the other to manipulate the bed for inclines. As far as the belt motor goes, make sure it has at least 1.5 horsepower. You may fall in the trap of “more horsepower, better performance” but it is not always the case. What you should take into account is continuous duty and not maximum power.

Thirdly, the belt is equally important. What you’re looking for is a comfortable belt which should be somewhere between minimum 48″ long and 16″ wide. Also, the running bed should be able to absorb shock and shouldn’t move around every time you strike. You need stability, and as far as stability goes make sure the treadmill remains immobile. Also, you need an easy-to-use control device. It must be easy to access and use.

In addition, don’t forget to arrange some trial sessions. It is recommended to try out several treadmills, before your last word. Sports shops enable the possibility of checking out the treadmill before purchase, so don’t think twice about it.

You should be very clear with what you are looking for, make a list with potential treadmills that meet your requirements and see which one fits best. Once you have it in your home, you are off to a quest of workout programs. Luckily, the offer is generous and you will definitely find the program that best suits your needs.

This article is signed by Miki, writer for RunReviews.

The use of drugs among runners is no longer a mystery. It’s been happening ever since sports were born and it is presently an acknowledged and intense topic. Along with the evolution of science, medicine met an impressive flourishing. And a fact is that the advances of medicine are amazing. Due to the medical innovations, performance-enhancing drugs are even more intensely used, up to the impression of mass use.

Doping or the use of drugs is seen by notable organizations as unethical and unhealthy, which are both true. Firstly, there is the inequity between athletes and secondly, these drugs are extremely powerful and threatening for the body and mind. History of sports is marked by athletes who won the competitions due to use of Benzedrine, Anabolic Steroids, Erythropoietin, THG, Human Growth Hormone (HGH) or some other artificial stamina and endurance booster. The year of 1904 reverberates the success of Thomas J. Hicks who won the Olympic marathon after his coach compromised his health by giving him strychnine. Also memorable are the “convicts of the road”, as they remained in the collective memory. The Tour de France from 1924 raised some waves due to the investigation of reporter Albert Londres to whom athletes confirmed the use of drugs.

When it comes down to runners, a fact is that they are the immediate beneficiaries of drug use, making running the most probable drug use sport. Track and road running are probably the most uplifting sports I can think of. More muscle fibers equal victory and steroids facilitate that. A fair example is Ben Johnson in 1988, when more red blood cells led the distance runner towards winning. It is fair to say that running is not a technical sport, but it is demanding and any professional runner trains and breathes and eats for success. This makes it obvious that running is basically about endurance and stamina which drugs do enhance and improve. Running is not a dirty sport, but it is the most likely to have more drug-users than any other.

Drug use remains unethical and extremely unhealthy. But a truth is that taking drugs will improve abilities and deliver immediate payoff. It is not an excuse, but it is the main reason why many runners find it hard to resist.

This article is signed by Miki, writer for RunReviews.

Nevertheless, the key aspect to becoming a successful runner is to closely watch the pros and cons of your present training. Injuries are a permanent threat to every runner but there are several assets that, if correctly used, can prevent them and lead to fruitful workouts. The number one advantage of the human body is what is called biomechanics. But careful, it can make you both win and lose.

Every body has its own biomechanics which makes it hard for a clear set of workout rules to be institutionalized. Still, several minor recommendations can be associated to all runners.

The first thing to do is to analyze your body once in a while. You can either ask someone to do it for you or you can choose to train in front of a mirror, which can be done either at the gym or right in your home, if you have your own treadmill. If you feel a deficit of stamina or a decrease of body endurance, it is recommended to find a coach and improve your abilities. Still, there are a few tips you may want to take into account. They will release tension and improve your performance.

Firstly and the most important of them all, you should pay attention to landing. For many years, professionals have argued about the heel-first landing. Now, experts plead for landing on the lower part of the ball of the foot (the part where the toes join with the rest of the foot).

Secondly, try not to overstride. You should try to avoid reaching for the next stride and just keep running tall with a low knee lift.

Thirdly, keep in mind to be aware of your running posture. It is highly important to be conscious of your position. The key is to look straight ahead, not up and not down. Relax and just keep your eyes on your route, at least 10 feet ahead. Tiredness may take over and determine a wrong position for shoulders and head. If so, take a break, have some water and then continue training.

Relaxation is very important while running, which is why you should keep your hands relaxed and loosen the wrists. Also, legs should move naturally. Let the leg go forward naturally, and also the motion of the knees should follow a natural course.

Try to avoid investing unnecessary energy. Focus on keeping your body in a relaxed form and a tall position. This way, you are heading towards a great pay off.

This article is signed by Miki, writer for RunReviews.

Smoking is a tough one. The addiction is, well no different than others and equally hard to give up. Still, if you are on your way of becoming a runner, you should definitely ask yourself “Will I run or will I smoke?”

If you are heading to starting the life of a runner, you should know that it all comes down to this: healthy lungs. Doubtlessly, every aspect of a runner’s life is essential and must be carefully taken care of, but at the end of the day it’s your lungs that count. The effects of smoking are multiple and they double when runners are involved. And let me tell you, one cigarette is too many.

Firstly, let’s talk oxygen. One of the primary effects of smoking is that the absorption of the oxygen by the blood becomes highly faulted. The reason is the increased level of carbon monoxide that arrests the release of oxygen into the cells. In time, the parts that require high levels of oxygen, such as the heart or other muscles, start to weaken this way leading to decreased endurance of the body and low performance.

Secondly, smoking determines airway resistance. The lungs gradually start decaying making it very hard for the runner to keep up. It is also true that there are several elite runners that manage to both run and win marathons and smoke at the end. But if they can do it, doesn’t mean that everybody can. They have a serious training history and they managed to adapt smoking to working out. Not to forget though, they are exceptions.

Thirdly, body endurance is seriously affected by smoking. With every cigarette you smoke, the oxygen intake is reduced. Statistically, smoking reduces the oxygen intake with 10% which is very difficult for the body to bear.

To these, the lack of energy adds up. Also, the motivation to continue or to take up running is seriously damaged. I should I know, I have been there. And because I am an ex-smoking runner, I am able to point out some suggestions that may help you plead for the healthy way of running. First, keep in mind to drink many fluids. It is a key suggestion for runners in general, but equally important for those who want to give up smoking. Build up a plan: start training, buy yourself the proper running gear, sign up for a race as soon as possible and above them all do not procrastinate. Procrastination will only make it harder to start running and quit smoking. Also, if you are the writing type, start a blog. Express yourself either way suits you best.

It is not easy to give up vicious habits. But it is essential to live healthily and become a notable runner. And for that, all sacrifices are worth it.

This article is signed by Miki, writer for RunReviews.

Running with back pain is not something that you may want to experience. But it is something you may keep under control.

Why do back pains appear? Well, the answer usually resides in aspects such as the wrong shoes, an improper running surface such as concrete or an inappropriate running posture. Elite runners only got to this point due to their close care for these particular details that can increase performance or dramatically contribute to pain. Another key aspect is that runners tend to exploit themselves, both physically and psychically. As a runner, you need to increase distance, speed, you need to push the limits. They are all part of the motivational process. But make sure you don’t push them too far. Improper training or a faulty posture can compromise the health of your body.

The life of a runner may be full of traps. It is easy to start running, but it is tough to keep on doing it, especially if you go the wrong away about it. It is important to make the right choices even from the beginning. Starting with details such as the appropriate running shoes, trying to keep the body upright, an easy bounce on the stride, the runner must carefully build a proper training mechanism.

But prior to that, it is highly important for the runner to acquire the right running gear. Keep in mind that the body must feel comfortable while running and foremost, the shock of the stride must be well absorbed by the shoes. Visit a professional gear shop and ask for assistance. If you’ve been running for a while now and your shoes are just fine but you still experience back pain, it is recommended that you visit a physicist. The more you procrastinate the therapist visit, the more your body will hurt.

There are several running techniques that you may choose from, by properly assessing your body. It is very important to remember that the right technique is firstly a relaxed and efficient one. What you are actually doing while running is transmitting a force into the ground and developing a forward motion by using the hip, the knee and ankle. A harmonious use of these elements will keep you away from undesired pains and discomfort.

It is important to run while exploiting what can’t be hurt. Remember to use the ground more than you use your body. This way you’ll keep yourself running and pain free.

This article is signed by Miki, writer for RunReviews.

There are all kinds of sayings that athletes are prone to assimilate with no further examination, such as having eight glasses of water a day. There are many things wrong with this sentence and here is why.

Let’s start off by admitting that the body needs the right amount of fluids in order to turn food into energy. By enhancing the energy, the body is due to meet sport performance. It doesn’t get any simpler than this. Still, not any liquid is a good liquid and it is definitely not a must to fill your body with water. In order to know what the fluid intake should be and what it should contain, what you should do is just listen to your body. Fluid requirements are not the same for everybody, but they are just as well sine-qua-non. Firstly, you should be aware of hyponatremia which basically is the official name of water overdose. It does sound surreal, but it is a problem that many athletes encounter and it severely damages the body’s welfare. This is the reason why the right amount of liquid is quintessential.

Secondly, you should try and define the right amount of liquid for you. A fact is that the more you exercise, the more the amount of fluids will drop and decrease your performance and the strength of the body. Lost fluids must be replaced and pay attention to this recommended technique that helps you decide what is the proper fluid intake. By using the following formula, 1 pound= 24 ounces of fluid, you can see what the weight of your body is before and after exercise. During workout, your body loses important fluids and electrolytes and it is highly necessary for these to be replaced.

Sodium and potassium represent core needs of the body. In order to satisfy them, it is important to stick to the recommended amounts of liquid before, during and after exercise. You should drink somewhere between 13 and 20 ounces of liquid before workout, 12 ounces every 15 minutes during workout and 16-22 ounces after. This will replace the pounds that were lost. Keep in mind that about 80% of water lost during intense physical activity must be substituted prior to any other workout session in the same day.

“What should I drink?” is a legitimate question and a very important one. For workout that lasts less than one hour, water is the right fluid source. Those who train more than one hour need liquids with 8% carbohydrates and sodium. Sports drinks manage to cover the needed substances as they contain carbohydrate, potassium, sodium and all the other ingredients that hydrate the body. An equally important issue is the temperature. Cool and cold liquids are highly desirable as they cool the body temperature, but make sure you stay away from sodas and juices right before exercise. Your training may be compromised by some stomach discomfort.

A healthy lifestyle determines innumerable benefits for the body. Just make sure you never give up on listening to your body. It is the only accurate indicator of what you actually need for successful performances.

This article is signed by Miki, writer for RunReviews.

Sprained ankles make quite a subject. They happen often, they happen fast and they sure hurt. Sprains are a sure source of soreness and swelling caused by unnatural twisting motions that stretch the ligaments from around the ankle. They usually occur during athletic events, but actually sprains are so very common amongst all people who get out of bed. If you get out of bed, then you are prone to be a sprained ankle victim. Without appropriate treatment, ankle pain can persist for months or even years.

If you have the misfortune to step in a hole or to trip on a tree root or rock, you should stop, which may not be an issue since it hurts badly and you couldn’t walk anyway. It is best to stop because if you don’t, you may be growing a bigger injury and you may be looking at prolonged recovery.

As soon as you can, apply ice. If pain and swelling persist, and they surely will, get to a doctor. A sprained ankle is already a severe injury. Do not procrastinate. Massages, treatments and a professional will cure it.

Avoid compromising uneven surfaces. This is an important key to preventing ankle sprains. You can not always be on top of things, but if you feel you have a certain sensibility, choose smooth surfaces for your training and runs. Of course, supportive shoes are a golden key. They will protect your feet better. Also you might find beneficial to enclose exercises meant to strengthen your ankles within your daily workout session.

Ankle sprains are not a difficult injury, but the recovery part can dramatically prolong, this way making you miss on a relevant workout. So be careful and try to avoid body injuries as long as resistance resides in your hands.

This article is signed by Miki, writer for RunReviews.

If before pregnancy you were an active person you probably miss those training days. In this article we’ve compiled a workout specially designed for expectant moms. This isn’t a hard workout but if you fell is too much for you, stop or slow down.

Start with some stretching moves. Then continue with a 5 minutes warm up at a slower pace and 0 incline.

Do a 5 minutes speed interval at 4 mph and belt incline at 1.5-2%

Slower your pace at 2.5-3mph and 1% incline and do a 2 minute recovery period

Continue with another 5 minutes interval but this time the incline should be much higher. Set your treadmill speed at 4mph and incline at 3%.

Do another 2 minute recovery interval but this time keep the incline at 3%. The speed should be around 2.5-3 mph.

Repeat the previous 5 minutes interval. If you feel is all right raise the incline with 1% and speed with 0.5%

This will be the last 2 minute recovery interval: Gradually lower your incline and speed until you have 2.5mph and 0%.

In the end do a five minutes session of cool-down and stretching .

This exercise will keep you in shape especially in the last months of pregnancy. You should note that this workout has an informative value only. Consult your doctor before starting the training and lower the speed and incline until you feel comfortable.

It is a very beneficial and prejudice free type of workout that has gained a lot of adherents.

Nevertheless, if your pool choice is subsequent to any kind of injury, you should consult with your medical fitness specialist to make sure nothing will provide any personal prejudice and there will be nothing hindering full recovery.

Running in pools determines a numbers of factors that should be taken into consideration during workout.

First, you should find a pool which bottom you cannot touch. You can stay afloat by using your already learned swimming techniques or even learn new ones. This way you will be working out and improving your swimming skills. Sure, you can use a floating device, it will definitely make workout easier as you will not have to focus on staying afloat, but fully focus on exercising. It will maintain your upright position and keep your head above the water, facilitating your personal running motion. Try not to lean forward and keep your initial position. Your shoulders should be back and your knees up high. Also move your arms and legs simultaneously. Keep your elbows back and your toes should head forward.

You will become more fluid and your body will gain elasticity. Knees, ankles and joints will be stronger and your full body will be revigorated. Only if water is your kryptonite, try to avoid it. But if not, you must not waste this wonderful environment. It can fulfill your every training dream and you will not have to worry about uneven dangerous surfaces.

Water also helps with flexibility. It is sure to leave you tired, but not sore.

Relax. Relaxation is very important; it opens your mind which will open your body’s energy. Stress does not make you gain anything; it works using your energy and preparing you for failure.

Just close your eyes, take a deep belly breath, make sure you are safe and off you go.

This article is signed by Miki, writer for RunReviews.