These shoes are made for running

Source: http://bit.ly/bZpct9

There are shoe tests every few weeks – pretty reliable big sports magazines like Runner’s World or SHAPE or other online platforms publish tests about the best running shoes and the latest equipment on the market.

Many people who want to start running get out their sports shoes which have been mothballed somewhere in the cellar since you left fifth grade. And then they quit running and say “my knees are aching, running is not my kind of sport”. Have you ever thought about getting professional advice on what shoe fits your foot and running style? Those people definitely haven’t and give up running before even gotten into it. Wearing the right shoes is often underestimated. Yes, it’s expensive, but it’s worth every Cent. The right shoe does make a difference and makes (a runner’s) life much easier!

If you’re not an experienced runner it’s recommended to get professional advice in a store like “Runner’s Point” for example. You can speed up and assist in the shoe-choosing process by asking yourself the following four questions:

1. How much running experience, if any, do you have?
2. How many kilometres a week do you run?
3. What type of surface do you run on?
4. Do you have any short-term goals for your running program? For example, are you training for an upcoming race? Or do you simply want to get around the block three or four times a week?

Additionally it’d good to know your kind of foot. Running shoe producers over the years have developed footwear technologies which will benefit all types of feet. There are hundreds of different shoe models. And knowing which type your foot is, will simplify the decision making process. Therefore take the "wet test" to determine what kind of foot you have, such as high-arched as opposed to flat. Simply wet your feet and walk over a flat surface, either the floor or a sheet of paper. Now, compare the impression you leave with the three figures here below:

Neutral Pronator

Neutral Pronator:  
If your impression looks the most like this one, you are a neutral pronator (20-30% of runners are). You strike the floor with your heel, then while you roll towards the toes, your arch lightly collapse inward absorbing the impact. 

Over Pronator

Over Pronator:  
This foot impression looks like the whole sole of the foot. If this is the footstep that most closely resembles yours, then you are an over pronator. This means that the arch of your foot stretches inward too much, not absorbing the shock correctly and exposing you to injuries.

Supinator

Supinator:  
Last, this is the foot impression of a supinator. Supinators’ feet don’t flex enough to provide an effective shock absorption during the run, making impact with the floor very hard and surely dangerous.





It can also help to bring your old shoes! By means of the deterioration the shop assistant can tell what kind of running style you have and according to this he can tell what kind of shoe model might fit your foot. 

Some stores even offer to test the shoes for a couple of weeks and returning them in case you are not satisfied. It’s worth to at least ask for this option.

And here’s another thing – especially now at winter time: Last week for example, I could only do one run as the tracks were frozen and covered with snow. I didn’t want to put myself in danger and I was running really clenched. That’s when a current shoe test on runnersworld.de came in quite handy. Here they tested trail and winter running shoes, check it out (in German only). 

By the way, this post is actually dedicated to my friend Patricia, who suggested to me the other day to write about shoes and what to consider when buying them. She is a blogger as well, writing about travels. Maybe you’d like to check out her blog as well : http://www.eloquentexpedition.blogspot.de/

Cheers, 
Kristin

Caught a nasty cold over the weekend, that's why I only went running once. Hope to be back in training soon!


Sunday, 16th December: 
“Hamburg grey in grey - but the beautiful river Elbe waterfront redeems the shitty weather.”  
http://runkeeper.com/user/Quissel/activity/136575451

Sources:
http://www.runnersworld.de/ausruestung/trailschuhe-und-winterlaufschuhe-im-test.282454.htm
http://www.runningshoesguru.com/2009/03/a-simple-test-to-determine-your-foot-type-neutral-pronator-supinator/ 

Do it as the stars: Go running, stay in shape!

Hello everyone,
Today I got some gossip and celeb stuff for a change! This blog is about running and advice on best training techniques, a runners diet, motivation and positive effects of running. I think I’ve succeeded so far to convince some of you to at least get a little bit interest in the sports of running ;-) Today’s post is nice to look at as well as getting to know which celebrities you might meet when – maybe some day – going for a run in L.A. or somewhere comparable.

No matter if you like running or not, there’s no denying that running does a body good. It’s the easiest and quickest way to work out – that’s only one reason why many US-celebrities love running to stay in red-carpet shape. Event though most of them could afford a personal trainer, access to the best gyms and fitness equipment, many celebs prefer running outside – along the beach, in the park, on the streets.

In addition to being cost-effective and a great way to stay in shape, it’s easy and it’s fun! No wonder it’s the exercise of choice for many Hollywood stars. Especially female celebrities enjoy running. But men do as well: Apart from famous soccer players, who’s part of the job is running, there are other male celebrities, who run on a regular basis to keep them fit, such as Matthew McConaughey for instance.

Their fame and the next role of “a super fit hot chic” or “an action hero” is probably a big motivation factor for many of the VIPs. I know, you don’t have to exercise for your next million-dollar-role, but if you need some facts and incentives to get you on track, check out my post of November 20th about motivating factors.



These stars stay in shape with the simplest workout: running
 

PINK 
This rock chic frequently hits the beach in Malibu for runs. Running on sand offers a more challenging workout – and Pink's body proofs positively that it's working.

SHERYL CROW

The singer is a big fan of outdoor workouts like running, as well as tennis and surfing.

KATIE HOLMES

In 2007, actress Katie Holmes finished a goal that many runners never get the chance to accomplish: the New York City Marathon. After months of training Katie finished the run with a time of 5:29:58.

 





REESE WITHERSPOON

Actress Reese Witherspoon is often seen running through her Californian neighbourhood. She's not a shabby runner, either – Reese is a midfoot striker, which shows pretty good running technique.

JENNIFER ANISTON

Aniston has long been an active runner. The 43-year-old actress still has one of the hottest bodies in the show biz. Lately Aniston told the Daily Mirror that "It's simple! I run, work out every day."

Stretching? Yes! But when and how?

Hello everybody, 

Source: http://bit.ly/REVV3e

today I’d like to give you some tips on stretching and how to stretch correctly.Therefore you'll find a video of stretching exercises below, as well as tipps on how and when to stretch! Whether runners should stretch or not has been a debate amongst runners, sports physicians and fitness experts for years. The recommendations on the correct stretching techniques and time vary from “don’t stretch at all” to “stretch before, after and while running”. Runners themselves are also quite controversial about when and how to stretch. Some say that regular stretching helps improve their running and keeps them injury-free, while others never stretch and don’t suffer any adverse effects. Like many running-related things, what works for one runner may not necessarily work for another. 

What is stretching?
“Stretching is a form of physical exercise in which a specific muscle (or muscle group) is stretched, often by abduction from the torso, in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion.”[1]

Is stretching beneficial?

Proponents of stretching say that it helps prevent injuries. Although there are several scientific surveys about stretching and sports injuries, which show that there is no actual coherence between stretching and the prevention of injuries. The only thing all physicians, fitness experts and scientists more or less agree about is that more injuries would be prevented by better warm-ups, strength training, and balance exercises than by stretching. 

Stretching can be dangerous when performed incorrectly. Stretching regularly will help maintain your flexibility, although some studies show and experts argue that it doesn't necessarily improve your running performance.
Most of the runners who stretch do it because it helps them
 relax and it just feels good after a run. I advise you to listen to your body and determine what works for you. 

When to stretch?
Whether you think stretching is beneficial for your training or not, never stretch cold muscles. This might lead to muscle strains or little chaps in your muscles which lead to injuries eventually. So, never stretch before you start running! 

If – for any reason – you would like to stretch before running, make sure you warm up your body first. Do a low-impact exercise for abut five minutes, such as walking, knee lifts or jumping jacks. These are easy ways to get you warm and your muscles ready to stretch. You are advised to stretch again after your run anyway. 

A few stretching exercise after your run are fine, too. Your muscles are definitely warmed up then. But: Be careful when you're stretching after a long run (more than 90 minutes). Your muscles are exhausted, fatigued and you don't want to cause more damage. So only do very gentle stretching if you feel like you need it. 

Here are some Do's and Don'ts for Stretching:

Don't rush! Stretch slowly and hold the stretch for 15 to 30 seconds.
Don't stretch to the point of pain! Never stretch beyond the point where you begin to feel tightness in the muscle.
Don't bounce! Make sure you stretch your muscles gradually. 
Don't hold your breath! Stay relaxed and breathe in and out slowly.

Do stretch both sides! Make sure you're stretching both sides equally.


If you require further advice, have a look at the You Tube Channel of Asics. There you’ll find numerous short videos which show stretching exercises for runners, e.g. this one, which shows how to stretch the front thigh (Quadriceps):

Take care and bye bye :-)

Kristin

And last, but not least my runs of the week: 

Monday, 3rd December: "Early morning run - can be fun from time to time"

http://runkeeper.com/user/Quissel/activity/134397950

Tuesday, 4th December: "Gone swimming."
http://runkeeper.com/user/Quissel/activity/135158662 

Saturday, 8th December: "Running in a winter wonderland :)"
http://runkeeper.com/user/Quissel/activity/135415596

 









Sunday, 9th December: "Catching a cold is bound to occur when running at cold and miserable weather conditions like today! So I went swimming for a change :)" 
http://runkeeper.com/user/Quissel/activity/135503334 

[1] http://en.wikipedia.org/wiki/Stretching

The best time for running

Hello everybody, 

one nice thing about running? You can do it at all times of the day – daytime and nighttime

Source: http://bit.ly/Rt7AlE

Today I woke up and – for some reason – was in the mood for running (scroll down to see my runs of the week). I wasn’t hungry and felt motivated and fit enough for a morning run. But to be honest: I am usually not the “morning runner type”. I usually need something to eat after getting up as well as some time to wake up. And normally, when the alarm goes, I get up, get dressed and ready for work or university. Your biorhythm affects your physical fitness and determines your individual optimal time for running. Some people have the most energy and motivation in the morning, others are rather nocturnal beings. If I have the choice, my favourite running time is late afternoon, after work. Then I can “run off” the stress of the day, come down and herald the start of a relaxed evening. But most often I get home late or these days it’s already dark when I get home. That’s why I have to make use of every light hour during the day to go out for a run – even on days or at times when I don’t feel like running. But: nothing comes from nothing and I want to maintain my level of fitness during the winter as good a possible.
Factors like sleep, diet, work, family and physical as well as psychological health affect your daily routine and thereby your biorhythm. While sleeping your body looses fluid. So if you go out for a morning run make sure you equate your fluid balance by having a glass of water. 

If you are a frequent “just for fun”-runner or beginner it can improve and facilitate your training, but it’s not as important as for a runner who takes part in sporting events on a regular basis and pursues higher training goals. Nevertheless it’s good to find out what time a day is YOUR time. It will make you feel more comfortable and motivated which increases the fun factor! 

Enjoy the rest of your weekend! 
Kristin

This week I ran three times and went to a 2hrs Aqua fitness course on Thursday – sporty week:

 

Tuesday, 27th November 2012:
http://runkeeper.com/user/Quissel/activity/133668746

 

 

 

 

 

 

Saturday, 1st December 2012:
http://runkeeper.com/user/Quissel/activity/134345179  

Sunday, 2nd December 2012:
http://runkeeper.com/user/Quissel/activity/134397950

 

Beer and running go well together

Non-alcoholic beer as isotonic drink after your run

Running amplifies the metabolic processes in your body and due to an increased sweating you are loosing a lot of fluid, sugar, vitamins and minerals. Having an isotonic drinks after your run is good for your body as it delivers energy, strengthens your immune system as well as having anti-inflammatory effects. Isotonic drinks have the same concentration and composition of solid and fluid components as your blood. That’s why these drinks can be ingested by your body quickly and easily. They fill up your energy storage and help your body to regenerate quicker. Simultaneously, magnesium and calcium help you muscles to recover and minerals like potassium and sodium help to equate your fluid balance. 

Source: http://bit.ly/113lonz

Non-alcoholic beer has recently become one of the most famous isotonic drinks for sportsmen. Especially at running events non-alcoholic beer has become increasingly popular. Most of them are sponsored by “Erdinger Alkoholfrei” (alcohol free wheat beer). I have tried many different non-alcoholic beers after running and I have to admit that Erdinger is my favourite type of beer. No matter if it’s hot or cold: having a refreshing ice cold alcohol free Erdinger beer after my run is absolutely awesome and so tasty!




Non-alcoholic beer has about as many calories and carbohydrates as a isotonic sports drink, but contains less sodium:

	Normal isotonic drink	Non-alcoholic beer
carbs (in gramme)	13-17	14
calories	50-70	60-70
sodium (in milligram)	100	10

As not every run takes your body to the edge of exhaustion, non-alcoholic beer is a good choice after a normal training run. A recent clinical survey proves that drinking beer and doing sports go well together. The result of the worldwide biggest marathon study called „Be-MaGIC“ (Beer, Marathon, Genetics, Inflammation and the Cardiovascular system) with 277 marathon runners, conducted by Dr. Johannes Scherr of the TU in Munich states that drinking wheat beer – especially alcohol free – strengthens your immune system. The wonder elixir: polyphenol, a plant substance which has a health enhancing and cancer protective effect. 

Read more about the study here (only available in German): www.fitforfun.de/sport/laufen/alkoholfreies-bier

And if you want to find YOUR non-alcoholic beer, follow this link to a test report of alcohol free beer types (in German): www.runnersworld.de/ernaehrung/alkoholfreies-bier
 

And last but not least, here are my runs of the weekend:


Saturday, 24th November: 
http://runkeeper.com/user/Quissel/activity/133080236
 

Sunday, 25th November: 
http://runkeeper.com/user/Quissel/activity/133410268

 

Cheers guys! 
Kristin

Poll: Vivawest-Marathon

Should I or shouldn't I? Vote and support me!

Hey guys, I'm a fascinated runner, you all know that. But I have to admit that I've never been one of those only training for the next race and aiming for higher and higher goals. I have taken part only in a few races so far - and never more than 15k. But now I'm seriously thinking about taking part in the VIVAWEST-Marathon race in May 2013. Some of you might know this running event as the former "Ruhr-Marathon", which is one of the biggest races in the region.
On May 12th the VIVAWEST-Marathon will merge the cities of Gelsenkirchen, Essen, Bottrop and Gladbeck by a spectacular running track, passing e.g. the Zeche Zollverein or the Nordsternpark in Gelsenkirchen. 
Check out the website for further information: vivawest-marathon.de
I don't dare running the marathon distance as I won't have time for the training needed. But I's really love to run the half marathon distance of exact 21,0975 km.
Until Friday, 30th November 2012 I have to sign in to take advantage of early bird discount of only 25,- € entry fee.
I'm really torn between taking part or not.

+++ WHAT DO YOU THINK??? Take part in the poll on the right hand side and vote to help me making the decision! +++

Thank you. I'm looking forward to the result :-)
Kristin

Motivation: What brings you on track

Yesterday I went for a run around the Stausee in Haltern and my legs felt like pudding. I just wasn’t fit, I was puffed and struggled to get through the whole distance. Probably it was due to a lack of sleep on the weekend or because I haven’t had a lot of water yesterday. Well, however I got myself out for a run and after all I was proud of myself, although the time wasn’t my best:
http://runkeeper.com/userQuissel/activity/132194528
 

With reference to Natasha's comment I'd like to dedicate today's post to motivation factors which will help you to stick to the habit of running.

Source: http://bit.ly/Tdrwa2

Did you always wanted to start running, but always found it too boring or couldn’t bring yourself to doing it? Do you feel uncomfortable with your weight and body and always wanted to start running to loose some weight? Are you one of those, who always find excuses to not get your ass up and get it into your running shoes? Or are you a running beginner who has his first phase of low motivation, because you’re seeing no (further) effects on your training or weight loss?

Well, here’s the thing: There are always thousands of reasons for not going out for a run: catching up with friends you haven’t seen for weeks, stress at work, a full calendar, a bad night’s sleep, the TV programme, being lazy, and and and…
I could carry on for hours. And to calm your mind: Even me, as a fascinated and frequent runner has those lazy days, searching for reasons to not go out. And that’s ok, as long as it’s not becoming a habit. Staying motivated to run is one of the problems which faces many runners. Whether you are a novice runner or a runner who has been running for years, it can be difficult to stay motivated to run on a regular basis. If you are like most runners, you have likely faced a lack of motivation at least once in your running career.

Staying motivated with your running and training is a challenge, but you’ll see that most of the times you feel so much better after running – on days when you looking forward to running and even more on days when you had to push yourself out.   
 

Here are the top 5 motivation factors to keep you on track:

1) Setting realistic goals: it’s one of the easiest ways to stay motivated to continue running. One of the common goals runners like to use to stay motivated, is a goal of completing a race. Selecting a race and training for and competing in this event can provide a great source of motivation which can prevent a runner from abandoning a running program. You may select a long distance event such as a marathon or shorter events such as a 10K race, a 5K race or even shorter. The distance of the event you select should depend on your personal goals.

2) Improving time: When you have been running for years or if you are a frequent runner, another type of goal you may wish to set is to improve on your time, in races as well as in your normal training. For example, if you are usually running 5 km in 35 minutes, your goal might be completing it in a faster time of approx. 33 minutes. Interval training is a good way to improve your time.

3) Running buddy: Running does not have to be a solitary activity. Having a friend along can not only help to keep you motivated but can also make the runs more enjoyable. You can chat with your friend about a number of different subjects to pass the time which will make the running seem less monotonous. Another reason, running with a partner helps a runner to stay motivated is most people are likely to fulfill their obligations when someone else is counting on them. Sometimes just knowing someone is waiting to run with you can motivate you to complete your workout. In almost every big and even smaller towns there are running groups or people looking for a running partner. Runnersworld, for example offers a platform to search for running buddies, check it out: http://laufpartner.runnersworld.de/

4) Variety: If you always run the same track, the same route at the same time on a certain day, boredom is guaranteed. A better approach to running is to vary the courses you are running in terms of distance, speed, intensity and terrain regularly to keep both the mind and the body challenged.

5) Having a break: A constant and regular training is important for improving your fitness and running times, as well as taking some time off from running occasionally. I know, it may sound contradictory, but it is actually quite effective. If you feel like having two or three days off from running, but nevertheless want to do sports, cross training is the key. This means you participate another type of activity in place of running 1-2 days per week, e.g. cycling or swimming. After your brief hiatus from running you will likely find yourself recharged and less likely to give up your running program.

Believe in yourself and keep running!
Kristin

PREVIEW: My next post will be about alcohol-free beer as isotonic drink after your run. Stay tuned!

Source: http://bit.ly/QrCpXN