Training for a 5k or 10k requires a mix of specific strength workouts and proper pre-run stretches to increase your speed. Discover how to find the best running shoes for your foot type and why joining a running club can transform your performance.
Running on flat terrain results in fast times, but it may not be the most realistic environment for road and trail runners. Most non-track running courses include some hills, which can cause your running times to vary.
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Likely a hereditary issue, supination occurs when the outside of your foot takes on your body weight, rather than your entire foot shouldering the load. This can cause ankle pain, shin splints and in more severe cases, bowed legs. For runners, there are certain shoes that can provide support to help prevent supination.
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Studies show that running on concrete increases your in-shoe pressure, which makes your lower limbs more apt for injury. Having the right shoes can help make your stride less jarring on your body. Cushioning and extra support are required.
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Treadmills are complex machines made up of mechanical elements, like belts, motors and electronic components. Just like a car, there will be times when things go wrong and the machine may signal this to you with a squeaking noise.
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When running up hills, your leg muscles -- hamstrings, quadriceps, calves and hips -- work together with your tendons to propel you forward without providing too much momentum to accommodate the incline. If these muscles are not working cooperatively or if you have an imbalance, you can feel pain when running hills.
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The intrigue of running faster and improving your performance makes the sport anything but boring. To take your running to the next level, integrate uphill interval workouts into your training. Jack Daniels, founder of the Daniels' Running Formula, estimates that you slow 12 to 15 seconds per mile when going uphill.
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