Does arch height really matter when running?
Although high arches and flat feet exist at elite levels of all running distances, higher arches tend to be found more in distance runners and flatter feet are more common with sprinters. For the rest of us, the good news is that the body can adapt to any foot type if the training program builds gradually enough for the individual.
Move faster with light, quick steps
Improve your running and reduce the risk of injury by adjusting your cadence
How can adjusting your cadence improve your running?
Cadence refers to leg turnover, or how many times in one minute that your feet strike the ground.
Most elite runners have a cadence that’s very close to 180 steps per minute, regardless of their height or finishing position. Most less experienced runners have a cadence that’s closer to 150 to 160 steps per minute.
For non-elite runners, there may be benefits to increasing our cadence to approximately 180 steps per minute. More
Fuel Up for Running and Weight Control
The following article explains the whys, whens and whats of eating before and after a run for both weight control and performance.
Ten years ago, I was 35 lbs over weight and it took me 2-3 years of running to improve my performance and control my weight. The main reason it took me so long was because I did not eat enough before, during and after my runs, especially my longer runs. More
Life Long Running
I hope that this article motivates you to run for the rest of your life.
The article claims that distance running may actually be better for the joints than many other sports and not running at all. For example, running may benefit your knees and help you overcome knee pain.
You may want to pass it on to the non-runners in your life, who may be concerned that running is detrimental to your health.
http://www.vancouversun.com/health/diet-fitness/Debunking+jogging+myths/2636313/story.html
Does arch height really matter when running?
Arch height does NOT really matter for injury prevention, but maybe for performance.
Pain in the Foot: Plantar Fasciitis Self-treatment
It is very common for runners to experience foot discomfort during their training. In particular, first time runners/marathoners often run into some nagging foot problems after 2-3 months (or less) of training.
Bottom of the foot or heel discomfort often means plantar fasciitis but there are several other diagnoses that you may need to consider and get treated sooner such as entrapment neuropathies, skeletal conditions, inflammatory conditions or soft tissue conditions.
More
Running Form Tips
- Keep your shoulder, hips and ankles along one vertical line.
- Use your chest as a speedometer (i.e. slightly forward for more speed). The very slight forward lean is from the ankles NOT the waist.
- Don’t put a lot of force through your heels on landing, but…don’t point or land on your toes either. More
Cadence Run Workout
Cadence = (efficient + faster + reduced injury) running
Background Information:
- As in cycling, having a quick turnover in running is important.
- The optimal number of steps/minute is 180. If you can be within 10 counts of this, that would be great (i.e. 170).
- Changing your cadence takes time so you must be patient and work on it slowly.
- Practice about once a week.
- After you have established a good cadence, you can work on increasing your stride length, but must not slow your turnover/cadence in the process.
Welcome to Running Rules
A running site based in Vancouver, BC for anyone who loves to run as much as we do.
We aim to inform you about current running research to help you achieve your personal fitness goals. By providing you with up-to-date information about running technique, injury prevention and treatment, we want to motivate you to practice personal experimentation in order to run better.
Hope you enjoy our site and we would love to hear your comments.
