If you are just getting into running, the cushion shoe (also called cushioning shoes) would be recommended for you. The shoes have particularly high cushioning in the midsole, and in the heel area. The damping is intended to cushion the impact on hard ground, such as asphalt or concrete, and thus protect the joints. Due to the high damping properties, these shoes are also recommended for runners who are aiming to become lighter and more nimble, but not quite there yet. However, the damping shoes do not provide pronation control, which is why the runner should not have high over or under pronation (excessive internal or external loading of the foot).
The Lightweight Trainer is the all-rounder among running shoes, suitable for both training and competitions. Lightweight trainers are suitable for fast runs over all distances, especially for long running distances at high speed , ie performance-oriented runs . In addition, they are ideal for interval training, tempo training, upgrades, ie for trained runners, and for competitions on asphalt, such as inner-city marathons. However, you should not do any regular training on hard surfaces with the shoes, but use them alternately for shorter training sessions at higher speeds to normal running shoes with greater damping. Even beginners and runners with misaligned feet should refrain from this running shoe.
Natural running shoes should allow the natural running behavior and an intensive contact with the ground as in barefoot running. The shoes are usually characterized by a very thin outsole with little to no damping. One thing is clear: You should not use this type of shoe as a full-fledged running shoe, but as an additional training tool to challenge and strengthen the ligaments and foot muscles.
Trail shoes have a significantly more profiled sole with a kind of lug profile. They are therefore particularly suitable for runs in uneven terrain away from paved roads, such as in the woods or on scree. Since the shoes are exposed to particular stresses in this terrain, they are equipped with a robust, water-repellent upper and a reinforced toe cap and heel cup. This gives the foot more stability. However, the waterproof surfaces may also be detrimental to warmer temperatures. Because the limited breathability of these materials has the consequence that sweat moisture can not penetrate to the outside. Even water that runs from the outside into the shoe, can not drain.Trail shoes are not only suitable for the terrain, but are also in winter with snow and ice a good alternative to the normal running shoe.
Similar to the Natural Running shoe, the Fivefinger shoe, also called a toe shoe, promotes natural walking and strengthens the runner's muscles and musculoskeletal system. The toe shoe forces the runner to go forefoot, where only the ball of the foot has contact with the ground. This technique is associated with high muscular demands and generates large impact forces in the jump and knee joints. You should be very well trained before deciding on this shoe, otherwise it could cause discomfort. In addition, these shoes should not be used daily, but only supplementary training to build muscle.
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That’s one billion – pairs of running shoes are sold by sporting goods manufacturers each year. This means that on average, one out of every eight people on earth buys a new pair of trainers each year.
The highest recorded sprinting speed ever reached by a runner, a record held by Jamaican sprinter Usain Bolt. Bolt clocked the record in 2009 in the 100-meter final of the World Athletics Championships in Berlin, where he won three goal medals and set two world records.
How’s that for a record time?! It is indeed the slowest marathon of all time. In 1912 Kanaguri Shiso came to Stockholm as Japan’s first Olympic competitor. In Asia he is a star, known as the “Father of the Marathon.” After travelling for 18 days and taking five days to recover from his journey, he finally arrived at the starting line of his first official Olympic race on a hot day, with temperatures above 30 degrees Celsius. So when a family of spectators at kilometre 30 offered him a glass of juice and a chance to rest in their garden, he didn’t turn them down. Unfortunately, he dozed off and awoke too late to finish the race. In 1967 Kanaguri, now 75 years old and a university professor, returned to Stockholm and continued his race from exactly the point where he had stopped in 1912. And this time he crossed the finish line. The average speed for this slowest marathon of all time? 8.4 centimetres per hour.
Before you start running, you should take a moment to reflect on your attitude and motivation – why are you interested in this activity? The most important thing is that you don’t consider exercise in general and running in particular as a form of punishment. Instead, exercise can be a physical and mental reward, a hobby that will be very good for you in the long term. Framing things positively always boosts your motivation.
I personally like to run after work because it helps me feel good and clear my head after a stressful day. But everyone has to find their own rhythm and best time for running. Whenever you just feel like running – that’s the right time. If you notice that your body isn’t physically ready for exercise first thing in the morning, then you should probably run in the evenings instead. There’s no point in dragging yourself out of bed and into your running shoes and forcing yourself to do a few laps. Your motivation will evaporate before you even make it out the door.
Every now and then it’s good to vary your normal route, take a detour to the right or left, or even try a completely new path. That will make your run much more interesting, because you don’t know what’s coming around the next corner. On the other hand, many runners like sticking to the same route because they always know exactly where they are at each point, and can check to see how much time they needed and if they’ve gotten any faster. This form of competing against yourself is also very motivating for many people.
I recommend the 10-20-30 concept – which actually should be called 30-20-10. Warm up for five minutes, then jog gently for 30 seconds, run at your normal pace for 20 seconds, and sprint for 10 seconds. Then you can rest for two minutes before starting your next round. Ten seconds of all-out effort is doable – knowing it will be over soon motivates you to really push yourself. You do up to five of these blocks of running and resting, so you’ve run for about 20 minutes. Running for 20 minutes twice a week is plenty at the beginning.
There are any number of reasons and excuses for not exercising. But you should be honest – ask yourself if you really don’t have time to exercise for 20 minutes twice a week. At the beginning of the week, it’s best to set aside two timeslots for exercise. If you can, also choose two fixed days, then you don’t have to spend time each week thinking about when to go running.
Some people think that every time they’ve exercised they deserve a reward, like a cold beer or something sweet. Of course you’re allowed to have a treat, but it’s not an effective long-term strategy – if you reward yourself every time you exercise, then at some point it’s not special any more. And then it’s no longer a source of motivation. If you’re exercising to lose weight, it’s also counterproductive. You should consider the good feeling that you usually have after running as your true reward.
I personally like to go running with someone else from time to time. This can also help with your motivation, because you’re less likely to get lazy and find an excuse not to go at the last minute. Plus it’s more fun to exercise with a friend – you can talk, you have the fun of doing something together. You’ll be finished with your run before you know it.
Music can help you discover your own rhythm while running and get you moving – as long as it’s the right music. It shouldn’t be too fast or frantic, but it can’t be too dreamlike, either. It has to match the cadence of your running. I often choose to leave my headphones at home, however. When I run in the woods, I like to listen to the sounds of nature – the birds or the wind in the trees. I find that relaxing.
Integrate running into your daily routine. It’s usually easy to combine with other elements of your day. One option is running to work in the morning or running home in the evening. That won’t cost you any extra time, and when you get home you can just flop down on the couch. If you decide to try it, I recommend getting a running backpack, one that fits snugly so it doesn’t swing back and forth and bother you while you’re running.