What shoes you need to practice running

It is the first big question of runner neophyte What shoes should I buy? In the end the answer is often poor for excess, slippers too good to be left unused, or by default, very basic shoes that cause joint pain appear. We give you the keys to learning how to choose the shoes you need to practice running.
What shoes you need to practice running

If the change of year you've decided to get serious with the sport and have chosen the running, you should know that you've made a good choice: the sport is increasingly popular and we know how beneficial it is for physical and mental health of those They practice it. However, there are still things that raise questions, especially among newcomers, such as the choice of material and more specifically the choice of shoes.


Here the first thing we have to say is simple: if you're going to do it with practice running a shoe designed to practice running. We tend to fall into the temptation of trying to take advantage of material that we have house and in this case we think go running with these great sneakers we bought last year might be a good idea. Well, if those shoes are not designed for this sport and more specifically, if not well suited to our needs during the race, the idea is not only good, it's really bad and can be harmful to health medium term and to maintain the idea of ​​running the short term.
The first advice would be to go to a specialist to find a specialized shop. Note that, unlike other sports, the basic investment to practice this rests precisely on the shoes, so take it easy and start searching for the one that best suits you.

Then they will also come into play other very important elements. The first one is how going to run, that is how far'll go weekly. Of course, not be the same more or less sporadic practice a consistent routine in which the type of shoe usually tends to presenting a drop high, while in the first case the drop is reduced, which also applies to shorter distances or greater speed.
Another very important factor is weight. The weight will also influence the choice of the drop as a broker with more weight should try to reduce the pressure in each step. In any case, as you know that precisely this sport fighting weight, we must also bear in mind that as we walk down weight kilometers, something which is also reflected in the life of the shoe.
Last but not least, we need to consider the land on which we will run. Obviously, it is not the same run to run on asphalt ground for example and this will influence the choice of the shoe.
Well advised by a professional and all these light elements and we will be able to access the shoe that best suits our feet when going to enjoy running.

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Running heat and what precautions you should take

For lovers of running the heat should never be an impediment to the practice of this discipline. When you are out running a number of precautions must be taken into account to avoid the effects of high temperatures.

First we must avoid training during the middle of the day. This means that we exercise especially first thing in the morning, late evening or overnight. Heat all you can get is excessively dehydrated and impair your performance. Search shady places you can bring some freshness.
As for equipment , it is what you'll probably go for light garments that breathe and sweat that we can not build up on clothes, hence the importance of technical shirts, who will offer a higher yield than cotton. We need to protect us well in the sun and high temperatures. Do not forget a hat and sunglasses, in addition to sunscreen. Everything will care little concerned.
Hydration is another aspect that should not be overlooked, especially in this era where a lot of fluids for thermal lost. Therefore it is essential to drink before, during and after the session running. Try to stay hydrated throughout time as possible, especially when you dispongas to make long distance sessions. You have the possibility to take with a small bottle of water or drink from the fountain you go encounter along the way. Recalls the need to drink water regularly but not thirsty. That way you will avoid a "slut" for dehydration.
It is clear that heat can have an important impact on planning our training, even to alter them. Try early to make longer runs, taking advantage of the warmer days to work out in the gym, rest or cross training.
For we know adapt to high temperatures running workouts can become an ordeal. It notes that the heat run we are doing more and with the arrival of cold will be able to keep pace without deliver both. Seize the summer to go running, but always with the recommendations just to give you.

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Keys to care for your knees if you are runner and also if you are not

Knees are one of the largest affected by sessions running . Those who run on a regular basis and know that this joint receives a big impact with each stride, so we should not neglect them, let alone when they begin to appear the first discomfort. It is a sign that something is wrong. Then we will give a few clues to look after your knees, which are valid for both runners to anyone else. Remember that prevention is essential to maintaining healthy knees.

It must done a good warm, so that the joints will progressively taking heat. At the end of the session we will proceed to do a few stretches in the lower body. We get a proper warm body temperature increase and improve blood circulation, allowing a better stretching of the ligaments and muscles and reduce the strain on the knees.

To keep your knees in good condition there needs to be a perfect balance between upper- and lower. We must not neglect the work of lumbar and abdominal strengthening. The goal is to maintain the stabilized joint.
Use proper footwear: Also affected knees with each impact we make on the ground when running. It is important to know that you tread file Type and depending on a number of parameters damping and stability will be determined sneakers. Make sure that the shoes will not be too loose and not too tight.
Over training never good, nor to the knees. When some discomfort appear in this joint it is that we exceed the kilometers and therefore the impact. Try to respect the rest periods so that there is adequate muscle recovery and not you exercise excessively for hard surfaces such as asphalt or very hilly terrain. Always better by land and grass land.
Avoid a series of exercises hyper flexion, as may be the rise of very hilly sections, while climbing or descending stairs. Thus we get the knees bear a greater burden of weight, wearing out the kneecap.
To the extent that you can always try to keep a healthy weight. When we are few kilos above normal knees feel it and start to feel discomfort, especially when running.

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