Monday, September 30, 2013

Running Earbuds and Headphones

How to wear headphones while running ?

Earbuds and headphones are accessories that are used by some runners to prevent any distraction

from sounds and noises that are present in the environment. Actually they us motivated in running

This distraction causes a drop in performance that frustrates these runners. This is why they always keep their running earbuds and headphones ready, whether they are training or actually taking part in a long race.

These accessories are meant to be plugged in the ears, so as to listen to music and stay motivated while running. Whether hitting a road or a muddy park, you want to concentrate on your performance and not be distracted by the sounds emanating from the people and things around you.

However, sweat around the ears causes the ear plugs to be displaced from their original place, irritating the runners. You are a fighter and do not quit when you bare drenched with sweat. The same should be the case with your running earbuds and headphones, so as to keep your motivational levels high while running.

Certain high quality headphones are available in the market that does not let the ear buds to pop out of the ears with every second step of the runner.

So before you lace up, check out these 5 great pairs of running headphones. On your mark, get set, go!

Bowers & Wilkins C5 In-Ear Headphones
Klipsch Image X7i
Plantronics BackBeat Go
Sennheiser CX 680 Sports
Apple EarPods

All these are headphones that stay in while running

How to keep earbuds in when running

Wrap earbuds over your ear to keep them from falling out. This is one of those dead simple ideas that might make you feel a little silly if you haven't thought of it yourself, but it works great and costs zero dollars.

Source: Lifehacker

However, besides this feature, you must also listen to the quality of sound before deciding on which headphone to buy for yourself.

Is It Dangerous to Run With Headphones?

Double Olympic champion James Cracknell been known to wear headphones while running a marathon, but the lead was just tucked into my shorts – it wasn't plugged into anything. The headphones were purely for appearances.

A recent study found that injuries among pedestrians wearing headphones tripled between 2004 and 2011, with most accidents occurring in urban areas.

Share your view on running earbuds & headphones and visit our section on running attire & gear for buying your stuffs at discounted price.

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Why Vibram Five Fingers Shoes Are Executive's Choice?

Vibram Five Fingers Shoes Make Casual Day at Work More Fun

Have you seen the new Vibram Five Fingers shoes yet?

VFF are decidedly different and people are flocking to them for the benefits of a better foot plant when walking or running, better agility, balance, posture, toe spread, comfort, foot strength and other great perks.

In 2007, Time magazine named Vibram FiveFingers one of the best inventions of the year. Then the barefoot-running craze took off. Vibram’s “shoes with toes” became a mega-trend.

Two Reasons Behind the popularity of Vibram Footwear

(1)They’re so comfortable that you'll want to wear them every day - not just when you're working out, but for everyday wear.

(2) They’re the next best thing to going barefoot, which is the healthiest condition for your feet.

People are wearing Vibrams around the house, for walking the dog, for shopping, commuting and to work.

Buy Vibram Mens Casual Shoe From Amazon

Wouldn't it be great to wear your Vibram five finger shoes for casual day at work?

These would be perfect with a pair of jeans or comfortable khakis, and you'll have the extra bonus of being really, truly comfortable.

The innovative design of Vibram shoes is what makes them so special. They hug your feet, but don't squeeze them into shapes they aren't meant to go into. They protect your feet, but are thin enough that you can feel the ground below you. They provide traction and grip, but are nothing at all like the traditional shoes you're accustomed to wearing.

Vibram shoes are right for any occasion where better comfort and health are important. Wear them for your morning yoga workout. Put them on when you're headed to the grocery store or coffee shop. Wear them when running errands or running five miles. And definitely enjoy wearing them for casual day at the office.

Friday, September 27, 2013

common running injuries

How To Avoid Common Foot & Knee Injuries During Running?

In this article we'll discuss about sports medicines and injury rehabilitation because runner injuries are very common

Being on the wrong side of our forties, both Wendy and I were aware of the wear and tear of our bodies during training for 5K and 10K races.

common-running-injuries

Gary did his best with his physical exercises to strengthen our body muscles to cope with the rigors of running.

He had a great knowledge of sports medicines and also adjusted our training schedules whenever there was a minor injury to myself or to Wendy. But he had to recommend rehabilitation to us to get rest and regains strength to start running once again.

However, we knew that at one point of time or the other we would have to face injuries. Injuries are a part and parcel of any training schedule for running the 5K or 10K.

There can be minor injuries while running, and there can also be major injuries that require medicines and even surgeries. But if the nature of your injury is minor and it does not require any medication, RICE is ideal for you. Gary recommended his RICE therapy to me several times during his training.

For the benefit of the readers, RICE is an acronym that stands for Rest, Ice, Compression, and Elevation. Gary told us that we need to avoid regular exercise and training and take rest whenever we felt a sprain in our ankle or any other body part. Rest does wonder to an injured ligament. But if rest is not sufficient, he advised us to put ice pack on the affected body part for short time periods of 10-30 minutes. Just make sure to wrap a towel around the frozen peak pack to avoid direct contact with your body lest you cause ice burn. If there is swelling even after applying ice pack, you can use compression bandage to get rid of it. Last in RICE therapy is elevation that requires you to raise your knee arm, elbow, or the other body part that has been injured above the level of your heart.

However, even if after the 4 steps of RICE, swelling does not subside or the symptoms of injury become worse, it is time to go to your GP for medical treatment. He will evaluate your injury and even take X-rays to ascertain if there is any fracture or broken bone. He will give you painkillers or other NSAID’s depending upon the seriousness of your injury. He may give other treatments like massage therapy, heat therapy, physiotherapy or any other therapy that he deems fit. Rehabilitation is an important tool in the hands of doctors for treatment of sports injuries. This aims to bring the injured body part to regular movement by introducing gradual movement and exercise.

Preventing the Most Common Running Injuries: ITB syndrome, Plantar Fasciitis, and Shin Splints

Gary focused to strengthen our hamstrings to avoid tattered cartilage and bad knees. The knee is designed to work with everything working in perfect harmony, but when your muscle balance is out of whack, undue stress is placed on the joint. This is very important for long distance runner.

You should also try running with Vibram Five Fingers.

We immensely benefited by following exercises to avoid injuries

(1)    We started doing Turkish get-up with 20 lb kettle-ball to train our body in a fluid, athletic manner because it hits virtually every muscle group from neck down to ankles.
(2)    Standing on alternate leg with proper breathing. This is an Indian yoga position
(3)    Breathing exercise for 15 minutes
(4)    Strength training is very important for long distance running. Watch the video on importance of strength training for running by Rujuta Diwekar to avoid common running injuries.

With inputs from Gary, Wendy and I learned how to cope with minor injuries during our training. Finally, after 8 weeks of training, we were ready to run our first 5K race.

Both of took around 45 minutes to complete the run. But we did it!!

Click the link to het more latest information along with discounted price for running attire & gear

Reference :

1. Sports training & Yoga exercise
2. Running Coaching, Injury Prevention, and Rehabilitation
3. A Popular Myth About Running Injuries By GRETCHEN REYNOLDS

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Thursday, September 26, 2013

Why Vibram 5 Fingers Footwear?

Try Vibram 5 Fingers Footwear For the Best Workout of Your Life

Trends come and go, but Vibram 5 fingers footwear is much more than a passing trend.

Here's why: the completely different design of these shoes mimics going barefoot, and barefoot is the healthiest way for your feet to be.

A Video What Doctor Think About Vibram Five Finger Shoes?

Lets see what doctor thinks about VFF

When you're barefoot, your feet, legs, and body move in a more natural manner. They move as they were meant to, meaning that everything you do, whether it's walking, yoga, strength training, running, jogging, or standing in the kitchen cooking dinner, is done in way that is healthier for your body.

In the case of exercise, Vibram 5 fingers footwear can't be matched by the typical athletic shoes that you're probably used to wearing. Vibram shoes fit your feet perfectly and allow for proper toe spread. They protect your feet with quality materials, but they aren't the thick, heavy shoes that make your steps and movements plodding. Vibrams help you learn how to move correctly. They allow your body to use its own natural shock absorbing mechanisms, like the arch in your foot.

As you wear your Vibram footwear for workouts, you'll notice that your overall agility and balance improves, as does your posture and natural stance and range of motion. As these qualities are boosted, your overall level of fitness and the ability to increase fitness will improve.

I tried these shoes in basketball court & I'm just loving it.

Now I go to river with VFF and my feet are protected from sharp rock. This is very helpful from trail running particularly during rainy season.

People who run, jog, walk, do yoga, climb, hike, and participate in any number of other fitness regimens have found that simply by wearing Vibram shoes, their workouts are more effective and produce better results. It's not really possible to workout barefoot in every case, but you can do the next best thing with Vibram shoes.

Only point is you need to spend sometime to adapt this.

Click the link to have more information on Vibram FiveFingers boots, laces, leather and more!

Monday, September 23, 2013

Why Camelbak Magic Hydration Pack?

Backpacks & Water Bottle Belts for long distance running

Buy online from Amazon with discounted price

Camelbak Women's Magic Hydration Pack

Buy Camelbak Women's Magic Hydration Pack

Camelbak Antidote Insulated Tube with Flow Meter

CamelBak Cleaning Kit with Cleaning Tablets

Training for races that are long and exhausting such as 5K and 10K is never easy.

There are many runners who feel dehydrated, as they are not used to running for such a long time at a consistent pace. When you are running with the sun over your head, it is easy to become dehydrated during the race or training. This is why some runners and even coaches recommend the use of running belts and backpacks. You cannot expect to carry water bottles or sports drinks during a race, as it can be not only awkward, but also decrease your speed.

After all, your intent is to run, so as to be the first to the finish, isn’t it?

Backpacks are mostly referred to as hydration packs and they are on the back of the runner during training. These backpacks are nothing but reservoirs of fluid that the runner accesses through a rubber tube. These backpacks allow the runner to carry more water than traditional bottles.

Running belts are made of ultra light foam with pouches to carry water and other items. The difference between running belts and backpacks lies in their location on the body of the runner. Belts are on the waist while backpacks obviously are at the back.

if you know that you'll be running for a long period of time in an area without access to clean water, it's safer to go with a hydration backpack like camelbak hydration backpack, even if you don't think you're going to be that thirsty. Having extra water that you don't need is a lot safer than desperately needing a drink and being in a situation where you can't get one.

Personally I avoid waist bottle belt or water bottle belt because they do tend to flop around a bit when you run and the flopping can be pretty distracting when you're out on the road.Also, if the waist belt is moving up and down while you run (a problem for many women with a large difference between their hip and waist measurements), you could run into problems with chaffing as well, making for a very uncomfortable run. That's the exact problem Wendy has with her Nathan Speed 2 Hydration Belt which forced which forced us to switch camelbak.

Hydration Packs is also useful for hiking & travelling during winter season because it has extra carrying space and tubes are insulated so that the water does not freeze

How to pick the best hydration pack for you?

Here are 9 helpful points which you should consider before selecting any hydration pack or you can read any review or buyer's guide to hydration packs based on following 9 criteria.

Fluid capacity
Carrying cargo
Straps and harness
Bite valve
Adjustability and fit
Built-in body Armour
Care and feeding
Closure
Access

Top 8 Ways to Clean and Deodorize Hydration Bladders and Camelbaks

Any hydration pack with a bladder requires cleaning and maintenance. Some people can detect a plastic taste with the bladder when it is new and want to get rid of that flavor. Others have bleached their hydration bladder and now want to get rid of the chlorine flavor. Click here to read full article by Wendy Bumgardner on how to clean camelbak hydrarion pack.

Related latest articles on various tips on long distance running

Saturday, September 21, 2013

10 Tips on How to Run A 5K

Vision without action is a daydream. Action without vision is a nightmare.
-Japanese Proverb

Tips on running a 5K

Peter summarizes his lessons on how to run 5K after they completed their first full marathon for beginners like them.. It’s a fascinating & awe inspiring experience for a couch potatoes like Peter.

5K is a race that has become very popular these days. It is neither a sprint nor a long distance race like a marathon. It covers 5 kilometers or 3.1 miles and the runners are trained to sprint for a much longer distance than the usual 100, 200 or 400 meters. This is why a new breed of runners who are considered 5K specialists is coming up.

Almost anyone who is medically fit can run a successful 5K race, though it takes proper running training to come close to the good 5K runners.

5K is a race that demands not just speed, but also endurance. This article attempts to put together the jigsaw puzzle of 5K for the beginners, who know nothing, but to run as fast as they can with the help of these running tips.

Here are 10 tips on how to run 5k/cómo ejecutar 5k

1.    Aerobic Exercises for Endurance

You need to exert only a little energy to maintain high speed during a 5K racing. Certain aerobic exercises are designed to allow our body to exert only moderately over a long distance.

2.    Efficiency of Stride

Natural stride that is efficient is the key to avoid injuries and to pick up speed in a 5K race, to eventually become the first to the finish.

3.    Repetitions

If you want to run the 5K in 30 minutes, you have to develop endurance and the best way to do it is to run repetitions that prepare our body for a faster run in the future.

4.    Endurance of Fast Twitch Muscle

The best 5K runners are those, who have the ideal mix of speed and stamina. If you do not know how to begin running, remember that it is the fast twitch fiber that gives you both endurance as well as speed. You have to run to train this muscle fiber to achieve desirable results.

5.    Take Care after a Training Session

This is crucial to prepare your body for the actual race day. If you forget to put on the ice pack, miss the skipping, or do not do injury prevention exercises regularly, you will feel tired and exhausted before the race.
Here is a great video on how to improve running form.

6.    Train To Achieve Higher Fitness Levels

Your aim should not be to just clock a better time, but to enhance your fitness level, so as to be mentally and physically ready before the actual race. You need to practice additional exercises to stabilize , strengthen and adjust imbalances , muscle , ligament and tendon because your body will subject to high impacts.

7.    Looking After Attire and Shoes

Your gear is a very important part of your training. Comfortable running shoes are a must, if you want to avoid injuries and clock a faster time with the passage of time. Your running attire should not cause any discomfort and it should soak in all the sweat you produce during running.

8.    Trainer Makes All the Difference

Train under the watchful eyes of a trainer if possible to achieve your goals. He/She will rectify your mistakes and improve your body condition to make you run faster without tiring.

9.    Keep Trying Variations

There is no one training schedule that works best in every individual’s case.

10.    Proper Breathing

For an easy-paced run, inhale for three or four steps, then exhale for the same amount. Count the steps in your head while you adjust to breathing on tempo. Do the deep breathing.. Master the breathing through nose.

Here is a great video on how to breath when running.

5k running getting increasingly popular. You will find two to three runs each weekend , a total of about 100 per year for charity , business marketing strategy , to assist any charity , as a protest or simply such as a sporting event in which hundreds of people.

5k Training Schedule
Week	M-W-F	Tues-Thurs	Saturday	Sunday
1	walk or XT	run 10-15 min	off	1 mile
2	walk or XT	run 15 min	off	1 mile
3	walk or XT	run 15-20 min	off	1.5 mile
4	walk or XT	run 15-20 min	off	1 mile
5	walk or XT	run 20-25 min	off	2 miles
6	walk or XT	run 20-25 min	off	1 mile
7	walk or XT	run 25-30 min	off	2.5 miles
8	walk or XT	run 25-30 min	off	1.5 miles
9	walk or XT	run 30 min	off	3 miles
10	walk or XT	run 30 min	off	1.5 miles
11	walk or XT	run 30 min	off	3.5 miles
12	walk or XT	run 30 min	off	1.5 miles
13	walk or XT	run 30 min	off	4 miles
14	walk or XT	run 30 min	off	2 miles
15	walk or XT	run 30 min	off	5K Race

Iimportant points

It is essential to do a medical checkup before you start the training.
Good warm up. exercises for joint mobility is must before the training and at the end you should do stretching of muscles.
You need to play mind games to keep yourself motivated.Make a list of inspiring running quotes and keep them handy in your room to glance whenever your motivational level is down.

I had an added advantage. I'm multilingual so I collect lots of tips from German & Spanish websites on How to Run A 5K. Click here to read 5k Running for a cause.

Leave your tips on how to train for 5k in 5 weeks or 6 weeks.

Do practice & enjoy

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Five Fingers Vibram shoes Online

It's Possible to Find Cheap Five Fingers Vibram Shoes Online

Do you want a pair of those awesome new Vibram shoes, but you're afraid that you can’t afford them?

Relax! It's not that difficult to find cheap Five Fingers Vibram shoes. Luckily, you can find them on sale and at good prices if you know where to look.

Everyone wants Vibram shoes these days. Those weird looking pieces of footwear are a big hit among fitness enthusiasts and people who just want to be more comfortable with barefoot running , walking, standing and moving. Vibram shoes, with their unique design and thin, lightweight materials are perfect for increasing your range of motion and balance and helping with developing better agility.

Runners, hikers, climbers and others who live very active lives love Vibram shoes because they help make movements more natural, so they’re easy on the body. They also help to strengthen muscles that normally don't get much work with the typical athletic shoes we're used to.

Vibram shoes feature very unique styling fabrics that hug and protect the foot and individual toes, and a patented rubber sole that allows the wearer to feel as if he or she is barefoot. This is an ideal way for the human body to get in better shape, while still offering the foot the protection it needs.

Vibram shoes aren't classified as cheap, but they're great for everyone. If you're on a tight budget and you need to find some awesome cheap Five Fingers Vibram shoes, rest assured that they are available online.

Improve Overall Fitness With Five Finger Toe Shoes

Whether you're a seasoned veteran in the world of fitness, or a complete newbie, five finger toe shoes can be the key to improving your overall level of fitness, range of motion, balance, agility and strength.

The ingenious design of these shoes, the Vibram brand of footwear, is what makes them such an improvement over the athletic footwear that we're all so used to wearing.

Feather thin uppers, rubber soles, and actual “toes” in Vibram shoes make running, climbing, hiking, water sports, yoga and any other fitness endeavor more natural, more like working out barefoot - movements are more free and authentic, like when you were a child. Vibrams eliminate the need for wearing heavy shoes that can constrict your foot or even be too loose for support. Even lightweight shoes aren't this light.

Five finger toe shoes assist your body in moving more naturally, no matter what you're doing. They allow for correct movement, leading to better balance, more agility, a better strengthening workout and even better posture. Those who use them mention that they notice that new areas of their legs seem to be getting worked - areas that weren't getting enough of a workout before.

If you're looking to step up your fitness program, or simply looking for a better, more comfortable and natural way of doing the things you do every day - walking, standing and general moving, you'll find that Vibram shoes can make a marked difference.

Click the link to read more about barefoot running

How to Buy Vibram Fivefingers

Vibram fivefingers are all the rage right now and there's a really good reason for that – they’re excellent shoes for those who want to take - not only their fitness experience, but comfort in everyday living - to the next level. While they are in high demand, Vibram fivefingers are readily available in both men's and women's size and in a variety of styles.

When you shop for Vibram shoes, you'll want to keep a few things in mind. First, Vibram shoes are sized in inches rather than US shoe size. This is a more accurate way to find the right fit. You should measure both feet from the heel to your longest toe for the best fit.

Another thing to keep in mind is that the shoes should fit your heels and toes comfortably, without wiggle room, but also without feeling like your feet are being scrunched up. Because of the fabrics used to make Vibram shoes, they fit most feet widths easily.

Now, here's another issue to consider when you’re planning to buy Vibram fivefingers shoes: where to get them. Luckily, they aren’t that hard to locate, as popular as they are. Buying online is often the easiest way to purchase Vibram shoes, because you can do the whole transaction from the comfort of your own home, and have the shoes delivered straight to your door.

Vibram shoes are popular because they're an excellent product. Runners, hikers, climbers, and those who enjoy yoga and water sports love Vibrams. Others who are simply looking for a more comfortable way to walk and live, love Vibram footwear, too.

Next time you're out, look down and don't be surprised if you see someone wearing Vibrams!

Finding a Vibram Five Fingers Sale

Vibram Five Fingers shoes aren't exactly the cheapest athletic shoes in the world, but as you know, quality usually costs more. However, if you're looking for a pair of unique running shoes shoes, it's going to be a happy day when you find a Vibram Five Fingers sale so that you can get your new shoes for a really great price!

Everyone is excited about the “five finger” shoe trend. Vibram shoes are expertly crafted and designed to deliver the very best athletic experience, whether you're into running, hiking, water sports, yoga, or fitness training.

These interesting shoes are shaped just like your foot, right down to accommodating each separate toe! The soles are made from a patented rubber compound that lets you feel the surface you're moving on like never before. You get excellent grip and added agility with this sole. The upper is made either from kangaroo leather that is both soft and resistant to tears, or an abrasion-resistant polyamide fabric that’s thin and comfortable.

Regardless of your plans for your Vibram footwear, you'll find that they help you improve your range of motion, balance, foot strength and agility. Your workouts will be more effective. And the time you spend simply wearing these shoes for work, play, or shopping will be more comfortable and natural.

While Vibram shoes are worth every penny you'll pay for them, if you can find a good Vibram Five Fingers sale, that's certainly going to contribute to your satisfaction. Fortunately, these incredible shoes can be found at great discount prices when bought online where there’s more competition!

Click the link to get "14 Tips On Barefoot Running Technique".

Friday, September 20, 2013

Barefoot Running

“I can’t prove this, but I believe when my runners train barefoot, they run faster and suffer fewer injuries.” — Vin Lananna, Director of Track and Field for the University of Oregon and seven-time NCAA Coach of the Year.

In this article, Falko shared his opinion & experience like his first experience of barefoot running with Vibram, 14 tips on barefoot running, 100 up exercise video, cautions , latest research report for beginners.

Why I Prefer Bare Foot Running Shoes ?

Olympic Champion Barefoot Runner

I met with Laura & Falko during last year Boston barefoot running festival. Both of them are barefoot runners for last few years. They are even planning to participate in marathon wearing barefoot running shoes.

Inspired by the ‘ideology’ of barefoot running and hearing about all the benefits it can provide for posture improvement, feet and lower leg strengthening as well as better running efficiency… I decided to go for it!

When I started, I ran to local park in my regular shoes and then took them off (I hid them in a tree) and started running purely with bare feet.

After a few strides, I just fell in love with it! It was so wonderful to feel the grass under my feet, the feeling of lightness! I found myself sprinting downhill, feeling like a deer.

However, the feeling of lightness did not last very long. My calves were killing me the next day. Oh yes, I had overdone it!

It is easy to get so excited that you forget about the first rule of barefoot running: build up gradually! I did not miss the second rule though: stretch, stretch, and stretch! Especially stretching of the calves.
Look for a staircase to use after your barefoot run to stretch one foot and calve at a time, carefully though, do not overdo it.

After removing the thorns from my feet that I had picked up during my grass run, I realized that barefoot running shoes might be something to look into. A sturdy rubber outsole protects your feet very well from rocks, thorns and other debris.

With a small barrier for protection, you can relax when you run, without screaming when you accidentally step on a stone or something even sharper.

Once I discovered the benefits of the barefoot running shoe, I decided to purchase a pair. I have not taken my Vibram Five Fingers Bikilas off yet!

It is likely that after years of running in shoes, you have picked up some bad habits. So forget everything you thought you knew about running, and focus on the barefoot basics:

14 Tips On Barefoot Running Technique

1. Relax.

2. Keep your torso upright and balanced: No slouching forward.

3. Bend your knees: Feel the weight come off your heels.

4. Gently push your hips forward: Let them lead the way. Do not use your head or shoulders.

5. Lift your feet early and quickly: Start lifting your feet before you land.

6. Lift the front of your trailing foot: Keep your heel down, and avoid pushing off. You want to lift, not push.

7. Move your feet under your center of balance: You don’t want to wobble from side to side.

8. Counterbalance: Let your hips rotate with your legs, and your shoulders move in the opposite direction.

9. Swing each leg around from the side: Imagine a line stretched out before you, and each foot has to land on that line, one in front of the other. If you were leaving footprints, they would be in a straight line, not side by side.

10. Keep your head facing forward: Pick a spot in the distance and focus. Use your eyes to scan the surface in front of you, but keep going back to that spot.

11. Learn Better Stretches: Start doing Pilates and add some core exercises every day to your stretching routine

12. You cannot use barefoot shoes all the time: Your feet will get sore; especially the big joint of your big toe. If that happens, it would be better for you to switch to a road shoe .

13. Shorten your Cadence: Cadence is the number of times your feet contact with the ground within a minute. If you have successfully shortened your cadence, you would have achieved about 180 steps per minute or even more. If done correctly, you will also notice a slight leaning forward at the ankle when your feet land.

14. Listen to your feet. Blisters let you know that your friction management needs improving

An excellent preparatory exercise is called the 100-up, which is an exercise that has been used by track and field coaches for decades.

Here are some cautions for barefoot or minimal footwear runners

1.    Don't run barefoot when your feet are numb from the cold.
2.    Individuals with significant foot deformities that affect gait mechanics should avoid bare foot running or running in minimal shoes
3.    While there are anectodal reports of barefoot runners being injured less, there is very little scientific evidence to support this hypothesis at this time

In summary, from my research & experience I recommend that a gradual approach is required to minimalist running. It strengthens the muscles in your foot, especially in the arch.
Runners might need a conscious focus on how they run. Gait retraining might be needed. Long downhill runs should be avoided initially.

Reference on scientific research on barefoot running

In 2008 researchers at the University of the Witwatersrand in Johannesburg, South Africa, published a study titled “Shod Versus Unshod”. The study examined 180 modern humans from three different population groups (Sotho, Zulu, and European), Click here to get the research report on How Walking Is Hurting Our Feet

Tuesday, September 17, 2013

Running Attire and the Gear

10 Must Have Running Gears For Long Distance Running

As promised, Wendy and I are back with our experience of training and then finally becoming competent in long run & 10K races.

Stride in Style:Tips on Proper Running Attire

Must Have Running Attires & Gears

Running Shoes for men & women

Running tights for women & men

Running Socks

Running Shorts

running t shirts

As told earlier, we were totally new to running with no experience of previous running except for a little jog here and there.

Running is a physical activity that requires one to be comfortable while doing it. This is what our coach Gary repeatedly told, as improper gear would make us feel stressed during running and we would never achieve our potential. Also, without proper marathon running gear, the comfort levels remain low and that in turn will lower our motivational levels as well.

He told us that cold weather running is different from running during summers and that cold running gear is important while winter running. This is very important.

The most important of the accessories for a runner is of course his/her shoes. The market is full of shoes for running of all types some of which are damn expensive. However the good thing about running medium distance and long distance races is that you need not buy expensive shoes and the attire. Never make the mistake of taking out your old tennis shoes while training for 5K or 10K as they are not meant for running.

Gary told us that cushioning is very important in shoes meant for 5K and 10K racing. He told us to look for cushioning but try different pairs before buying a pair that makes us feel comfortable while running. He told us that good fitting shoes are compulsory to run 5K and 10K races.

Gary also advised us that we should buy Nike running shoes keeping in mind the shape of our foot and our distinctive running styles. However, we liked ASICS shoes along with calf compression socks. Compression socks are good for injury free running & also quick recovery.

Don't forget to have mens running tights . Short running tights are a great way to prevent discomfort from legs rubbing together and can be worn under running shorts to prevent chafing.

I prefer to for long run with the Asics ASX Boxer Brief ($25). The three-inch inseam is short enough so it doesn't bunch up, but long enough to stop skin-on-skin friction.

Applying a lubricant to your inner thighs is another option. If you prefer that route, then give several a try and see what works best for you. Body Glide ( anti chafe balm )is excellent!

Another often neglected running gear is nipple protector for men & women both. We purchase Band-Aid nipple protectors. Do not neglect this.

To cut a long story short, we went into a specialty running store and asked for running shoes. The salesman examined our feet and made his recommendations. We tried certain pairs. Wendy and I finally bought ones that we were not only comfortable in but also made both of us feel natural while running.

We would like to add that buying good running shoes is the key to avoid injuries during training and to increase speed and stamina while going for the set goals.

Socks for running are different from everyday socks as they are meant to soak up perspiration and also to prevent any rashes and irritation to skin.

Special compression socks actually help in enhancing the performance during running. Wendy chose a pair of women's running shoes with locklaces elastic shoelace and fastening system , running pants & socks women.

Gary also made it clear to us that comfort rules supreme when running long races like 5K and 10K and that we should wear workout clothes that we normally wear during our workouts at the gym.

He insisted that we should avoid fancy clothing that would make us look glamorous but adversely affect our performance.

Leave your baggy T-shirts in the drawer and go for slim-fitting shirts and tanks made from technical fabrics. Apparel that sits close to the skin makes you more aerodynamic and comfortable. Running gear for women is made to look attractive and running apparel that Wendy bought for her was not only functional but also good to look at.

Both of us had to buy good fitting running underwear. Wendy had to buy a good fitting enell sports bra while both of us bought running T-shirts and shorts according to our physiques. The shock absorber bra is meant to absorb the shocks and not let Wendy feel the pressure in her breasts while running.

Here is a great informative article on how to wear running shorts.

Gary told us that though cotton is a good material for comfort, more sophisticated fabrics for running such as Dri-Fit and CoolMax are ideal for runners as they suck in moisture and keep it away from our bodies. He also told us to wear synthetic socks to avoid developing blisters while running.

Running Hats and Headbands for Protection from Sweat

There are many people who run without any head gear, but there are thousands of runners, who find it very distracting when sweat comes down into their eyes from their head and the brows while running.

Whether a hat or a headband, it is always a good idea to cover your head while running. This is because your head remains protected from the heat and does not produce a lot of sweat while running. During winters, body heat is lost, if the head remains uncovered.

Running hats and headbands are made of wicking fabrics so that they wick the sweat produced during running and do not allow it to drop down on the face or the eyes. Wendy normally use Sweatband These are super fashionable yet highly functional for all kinds of athletic activities. I use Lightweight, classic style run outdoor sports hat with a flat front panel.

We did some practice in cold weather & will share our advises on selection of running gear for cold weather in a separate article.

In summary, 10 must have running attires & gears for long distance running

10. Body Glide

9. Nipple Protectors for men & women both

8. Sports Bra for women

7. Running underwear

6. Sweat Band or Sports Hat

5. Compression socks

4. Running back pack or belt

3. Running T shirts

2. Running Shoes

1. Running Tights

I would recommend visit Amazon for discount running apparel & accessories

Interesting articles on selection & purchase of running attire:

1. Is cheap running gear worth the trade-off in quality?
2. A good pair of running underwear adds a comfortable layer of insulation and support. Read the article Brief Encounter from runnersworld.com
3. In colder climates, wet conditions can include snow and ice, which should be considered when choosing a shoe. Shoes with a lugged sticky rubber outsole such as the Salomon XT S-Lab 5 Softground will provide traction in most snowy runs. For more extreme conditions, a spiked shoe such as the Salomon Spikecross CS can provide the grip you need on snow and ice. Click here to know more on "running rain gear"
4. As winter sets in, motivating yourself to go out and get fit becomes increasingly difficult. No one enjoys a soaking wet run through a muddy marsh. Here is an informative article by Jamie carter on best wet weather running gear.
5. Cold-Weather Running Tips and Gear to Keep You Warm .
6. 10 Tips When Running in the Rain : wear a hat with brim , dress in layers etc.

Related latest articles on various tips on long distance running

What I learned from my first marathon
Running Earbuds and Headphones
Common running injuries
Why Camelbak Magic Hydration Pack?
10 Tips on How to Run A 5K
Barefoot Running
Running Attire and the Gear
5k Running for a cause
Vibram Five Finger Vibram Review

Ask a question on running gears to running doctors & coaches

Friday, September 6, 2013

beating depression naturally with EFT tapping therapy

Do you struggle with emotional issues like depression, anxiety or stress, or even chronic physical issues like pain?

Maria

If you said yes, then you are not alone. Many people suffer from these types of problems, and many people do not want to be chained to costly medications that can cause other health problems or even dull their emotions and personalities.....

Please click the link to read complete article on eft tapping therapy.

Wednesday, September 4, 2013

retire-early

Why Right Retirement Planning Tools Is Must To Take Retire Early Decision?

The right retirement planning tools can make planning for retirement a much easier and comprehensive task. How-to guides, retirement advice blogs and calculators that help you find out how much you'll need to save before your projected retirement date, how much cash flow you'll need and how much your 401K will be worth are all available to make you feel good about the decisions you make.

A Video on how to retire early

No matter where you are in retirement planning, making knowledgeable decisions after you've done the calculations is much smarter than relying on someone else to do it for you.

Retirement planning tools will take the nightmare out of making the decisions by providing you with hard, cold numbers so that you can choose the investments or savings plans that will help you get to the retirement date with peace of mind.

Retirement planning has changed along with the new economy and new ways of investing your money for retirement. There are innovative retirement account distribution options you should know about as well as the future of social security. Retirement planning tools can help you direct funds in the right direction so there will be fewer surprises when you're ready to retire.

Online calculators are some of the best retirement planning tools available. They can help you project a retirement cash flow, when to save for retirement and how much money you'll need to retire with the plan of your dreams.

They'll also provide valuable information about your 401K, IRA and Roth IRA plans. There are a number of how-to guides that teach you how to plan a retirement portfolio considering deflation and inflation of the market.

Other how-to guides such as how to avoid money managers like Madoff and how to know an honest financial planner from a fraudulent one are valuable retirement planning tools that can ensure that your retirement portfolio is well padded when you reach the retirement date you choose.

Some retirement planning tools will let you enter figures and save it in a file for you so that you can go back to it periodically and make necessary changes. Many investment companies, such as Fidelity, Charles Schwab and Ameritrade provide online retirement planning tools.

Numerous tools are available to anyone who signs on, but some are only available to their clients. With the right retirement planning tools you'll be able to make the right decisions now so you'll be happier and more financially secure when you retire.

Share your idea on retire early decision.

Tuesday, September 3, 2013

child phone usage tracking

How I Monitor My Son's Cell Phone Usage?

"Children between 12-14 year olds were tricked into 'sharing' and 'liking' a promotion for supermarket vouchers on Facebook, virally spreading the promotion which misled users into taking part in a premium rate competition." mentioned by Phoneplayplus UK mobile regulator

One of my friend’s daughters was bullied in the school and out of it by some people with malicious intentions.

I’m scared & nervous after reading these reports & incidents.

Cell Phone Parental Control Software Review

1. Phone Beagle

2. SniperSpy

3. PhoneSeriff

4. Mobile Spy

I’m a working mom and my husband has a touring job. My 9 to 5 job gives me little time to be with the kids on weekdays.

I got the latest smart phone with eScan Mobile Security for Android for my son as a means of communication sometime back because this is a basic necessity for today’s education and communication.

But the challenge is these cell phones for kids have Wi-Fi capability and my son can access not just social networking sites to chat with friends, but also can access all other websites.

The easy availability of pornographic material, the increasing trend of sexting (where kids send messages along with their nude photographs to other friends) and online chatting used to make me nervous as I was always thinking of the cell phone usage of my kids while I was away from them.

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"A recent Pew Research Center survey found that the average number of texts sent by teens each day increased from 50 in 2009 to 60 in 2011"
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I was feeling helpless and frustrated because I didn't know any way to keep track of the mobile phone usage of my kids to know what they were up to behind my back. I knew that unrestricted and unfettered use of smartphones and internet can affect their not yet fully mature minds.

I knew how difficult it was to ask my son to stay away from social networking sites, as I tried once and could not say a thing when he countered with ‘But mom you are also there on Facebook and Twitter’.

I initially tried to search through their phone book and conversations in addition to their messages and chats to look for suspicious activities, but soon found that they did not approve of my snooping habits. I too did not like this way of tracking cell phone usage.

I also tried to restrict their internet usage by changing the browsing settings, but found that they could not open many of the seemingly innocent websites, as they were deemed to be dangerous by the settings.

This frustrated Robert, my son who saw in it an evil intention to stop him from keeping in touch with his friends. Imposing restrictions also made me feel guilty, as if I was invading the privacy of my own son.

Then I came across the latest apps from Yahoo answers that have been designed keeping in mind the dilemma of parents like us. These apps are actually cell phone tracking software.

How To Spy Facebook Chat & Messages, Skype, WhatsApp & LINE Messages From A Web App or Smartphone using PhoneBeagle

Click here to subscribe phonebeagle

I took initially a monthly subscription and I was very happy with the result. Later, I took annual subscription & got a good discount also. Most important it offers a "No Questions Asked" 100% Money back Guarantee.

These Android tracking software apps, when installed in a smartphone or a laptop, start to monitor the activities of the user and also control many of the activities with their help. I made use of these apps and installed them in the smartphone of my son to keep a tab on their internet usage and also to monitor their browsing activities.

These tracking apps for smartphones have been very helpful in keeping a watchful eye on the internet and the smartphone usage of my kids.

I am now much less anxious thinking about what my son is doing with his smartphone and which sites he is surfing on the internet. Tracking your Android phone becomes child’s play after installing these apps.

In short, 4 steps I recommend to monitor the smartphone and internet usage of your kids.

Stop snooping around as kids dislike this habit in their parents
Growing kids hate eavesdropping
Install apps in the smartphones and laptops of kids to be able to monitor their internet usage
Educate your kids for all the risks of using smartphone
Install proper anti virus & anti malware software in the phone.

Here are some other handy resources for parents with phone-toting kids:

Note: It is illegal to download cell phone monitoring software on a phone that you do not own. You can legally monitor your kids’ phones if you pay for them

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Monday, September 30, 2013

How to wear headphones while running ?

How to keep earbuds in when running

Is It Dangerous to Run With Headphones?

Vibram Five Fingers Shoes Make Casual Day at Work More Fun

Have you seen the new Vibram Five Fingers shoes yet?

Wouldn't it be great to wear your Vibram five finger shoes for casual day at work?

Related articles on Vibram Shoes

Friday, September 27, 2013

How To Avoid Common Foot & Knee Injuries During Running?

Preventing the Most Common Running Injuries: ITB syndrome, Plantar Fasciitis, and Shin Splints

We immensely benefited by following exercises to avoid injuries

Thursday, September 26, 2013

Try Vibram 5 Fingers Footwear For the Best Workout of Your Life

A Video What Doctor Think About Vibram Five Finger Shoes?

Related articles on Vibram Shoes

Monday, September 23, 2013

Backpacks & Water Bottle Belts for long distance running

Camelbak Women's Magic Hydration Pack

How to pick the best hydration pack for you?

Top 8 Ways to Clean and Deodorize Hydration Bladders and Camelbaks

Saturday, September 21, 2013

Tips on running a 5K

Here are 10 tips on how to run 5k/cómo ejecutar 5k

It's Possible to Find Cheap Five Fingers Vibram Shoes Online

Related articles on Vibram Shoes

Related articles on Vibram Shoes

Related articles on Vibram Shoes

Related articles on Vibram Shoes

Friday, September 20, 2013

Why I Prefer Bare Foot Running Shoes ?

Here are some cautions for barefoot or minimal footwear runners

Reference on scientific research on barefoot running

Tuesday, September 17, 2013

10 Must Have Running Gears For Long Distance Running

Stride in Style:Tips on Proper Running Attire

Running Hats and Headbands for Protection from Sweat

In summary, 10 must have running attires & gears for long distance running

Friday, September 6, 2013

Do you struggle with emotional issues like depression, anxiety or stress, or even chronic physical issues like pain?

Wednesday, September 4, 2013

Why Right Retirement Planning Tools Is Must To Take Retire Early Decision?

A Video on how to retire early

Tuesday, September 3, 2013

How I Monitor My Son's Cell Phone Usage?

How To Spy Facebook Chat & Messages, Skype, WhatsApp & LINE Messages From A Web App or Smartphone using PhoneBeagle

In short, 4 steps I recommend to monitor the smartphone and internet usage of your kids.