Running: We Know the Passion & the Foot Pain
Running can be exhilarating and fun to do, while also assisting with weight loss and keeping you healthy. Whether you are running as a means of personal exercise or are attempting to do so in a competition, everyone that runs will, at some point, experience some type of foot pain. While it’s practically impossible to avoid all types of foot pain when running, there are a number of preparations and techniques that will allow you to avoid possible injuries when running. Here is a more detailed look at some ways to eliminate inner arch pain, including using insoles molded with sole heat. By taking a few precautions you can continue to enjoy the excitement that comes with running for personal exercise and competition.
How to Start A Running Routine
If you’ve just become interested in running or have been running for quite some time, one of the most important aspects of personal exercise is to create a running routine or plan. The reason for this is that the best way to ensure that you stay in shape and continue to run on a consistent basis is by setting a strict schedule that should help to keep you from neglecting running as often as you should. Not running on a regular basis can be particularly bad for your health, especially if you are sitting for lengthy periods of the day. If you don’t run often, it’s going to take awhile to get in the proper rhythm necessary to where doing so becomes a habit.
In this case, some simple exercises can ready your body for more regular running. For instance, you may want to consider starting out with some intervals of walking and running. This will allow you to better pace yourself. Similar to lifting weights, the amount you run and walk each week should be broken down into individual sets. When you’re first starting out, you should jog and walk for 30-minute intervals around 3-4 times per week. At the beginning, most of this should be dominated by walking. After around one month, the walking to jogging ratio should be 20/80 in favor of jogging. The second month should be pushed to 40 minutes for each session, while the month after this should be pushed to 45 minutes.
During the fourth month, it’s recommended that you walk and jog for 60-minute intervals 3-4 times per week. During the final week of this month, you should jog for the entire 60 minutes. This puts an end to the first aspect of the running routine you should consider adopting. If you’ve never run on a consistent basis before, this will help to develop your mobility and stability before you begin actually running on a regular basis. Once you have completed this phase of the routine, it’s time to start running, which will assist in building your strength and endurance. At this point, you should be able to run for a lengthy period of time around three times every week. These runs should be done in 60-90 minute intervals.
It’s important to stick to this routine for a few months. At first, it will likely be difficult to get through each running session without becoming very winded, as you have yet to build your endurance or strength. However, as time goes on, your body will become better equipped to run for lengthy periods of time. It’s important to note that intensity should be kept to a minimum while running. This phase should go on for 5-6 months. The final portion of the running routine centers around building speed. This portion of the routine is not merely designed to get you to run further, but faster.
You should incorporate four runs every week, two of which should be relatively easy runs for 45-60 minutes. The third should be a longer run that extends to two hours, while the final run should include 30 minutes of hard running, followed by a hill run. To adequately perform this type of run, find a standard sized hill and run up and down the hill 3-6 times. Though you may believe that this routine lasts too long and want to start running your own way, this will allow you to avoid any unnecessary foot injury, while at the same time increasing your speed, endurance, strength, and stability.
These beginning running techniques can also be used to modify your running program as you age so that you can remain injury free.
How to Compete Safely
Running can be a very fun and fulfilling activity to participate in, as it can provide you with a wealth of benefits, such as a boost in energy and strength, as well as an overall healthier body. However, if you are an experienced runner, you may already know how exciting it is to run for competition. Competition has always brought about an extra level of thrill and excitement in a person. Whether you want to demonstrate your personal best or simply wish to have a challenge amoung friends running with you, competition can be exceedingly rewarding.
If you’re interested in running for competition, there are a myriad of events and competitions that you can take part in. While there are several races and events that you shouldn’t sign up for until you’ve become proficient in running, there are several others available for runners of all skill levels, from beginner to expert. If you want some competition, but have yet to run in a race, you should consider taking part in a charity 5k race. These races are somewhat competitive, but the primary goal is to make money for charity. Choosing an event that matches your skill level is important so that you don’t overdo it and risk injuring yourself.
If you’re experienced in running and would like to see if you have what it takes to actually compete in some of the high-stake races, considering signing up for a marathon, cross-country race or triathlon. The latter of these incorporates swimming and cycling into the race, so don’t enter unless you’ve brushed up on these aspects of the race as well. In general, it doesn’t matter which type of race you sign up for, as the thrill of competition can be found with each of these. If you want to be a better version of yourself, racing for a competition will allow you to continuously reach new heights and achieve new goals.
Competitive runners may also want to consider the pros and cons of reducing their times with Minimalist Running techniques.
Preparations to Avoid Running Injuries
When running, whether for personal exercise or during a competition, you will likely suffer from a foot injury at one time or another. The key to ensuring that you stay as healthy as possible is to take certain preparations in order to avoid injury. One of the best ways to safeguard your feet from injury is by purchasing insoles for your athletic shoes. Insoles help to provide stability and support while running, which mitigates the risk of any type of foot injury. The most common form of foot pain occurs at the inner arch of the foot.
When the primary tendon of the foot becomes over-stretched, pain will occur in this area. Purchasing the right type of insole can help to minimize inner arch pain. If you find that the insole doesn’t fit perfectly, consider making use of sole heat. Sole heat will allow the insole to be molded perfectly for a custom fit. Infusion insoles can be heated on a low temperature in the oven to fit better around your foot.
You also don’t want to stretch too deeply, as doing so before a run can make your muscles sluggish. To avoid this, simply walk for a few minutes before starting your run. You also don’t want your feet to become damaged due to overuse. If you haven’t built up your speed, pushing yourself too hard can cause anything from a stress fracture to a sprain. To avoid this, follow the routines mentioned previously. It’s important to build up to the point where you can finish races without overexerting your body.