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Running Tips has been a member since April 9th 2012, and has created 101 posts from scratch.

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Running Form Revisited.

There are many different styles of running form. For example how your legs, hips, knees move through the action and how your foot lands, transfers load and pushes off again.

Biomechanics of skeletal and joint structures have been endlessly studied through gait analysis. IF joints are stressed too much or too long they will eventually become painful which, over time, could lead to break down.

Joint break down could stop you from running so it’s important to keep them happy by not continuously over stressing them.

I’ve met many people over the years who have told me, “I stopped running because my knee (or other joint) wore out.” They felt the initial pains but were unable to rectify what ever the problem was or continued to stress their joint(s).

Not everyone can run with “correct biomechanical form” because our bodies are not “manufactured to be factory perfect”. Therefore we have to do the best with what we’ve got. IF you can’t run with what is considered GOOD FORM don’t worry about it. The most important thing is that you can run PAIN FREE.

If you run pain free you are not over stressing your joints and less likely to wear them out.

Choosing a Shoe for Overweight Walkers & Joggers

Guest writer: Barbara Martinez

Which Shoe For Overweight Walkers & Joggers?

Walking or jogging is perhaps the most popular, natural, and stress-free way to keep yourself fit and healthy independent of body shape or size.

Sadly, overweight walkers and joggers find it challenging to choose the right shoe. That’s why we have researched the topic and talked with users to find out which shoe is their best choice.

Our research has found three shoes perfect for even the heaviest person. Read on. 

Why Do Overweight Walkers & Joggers Need Better Shoes?

Heavyweight people put extreme pressure through their feet when walking or jogging which leads to problems such as over-pronation (flat foot) or supination (high arch) knee/hip/back discomfort. Manufacturers have addressed these issues and built specialized shoes for overweight walkers and joggers offering corrective support with shock absorption. 

Our Top 3 Recommendations for Overweight Walkers & Joggers:

New Balance Men’s 990v4

Pros:

  • Toe-box and heel has enhanced space to reduce foot pressure by evenly spreading the load.
  • Mid-foot is contoured to conform to your feet for a snug fit.
  • Arch support and cushioning ensure comfort.
  • Innovative design at minimal weight.
  • Unisex shoe.

Cons:

  • Lacks water-resistance. 

Adidas Performance Duramo 7M

Pros:

  • Multiple layers of cushioning with maximum arch support.
  • Flex groove of the Adiwear outsole for maximum mobility and motion comfort.
  • Feet stay cool due to mesh features for breathability.
  • Light weight, low-priced and plenty of color choices.

Cons:

  • Sole traction.

Dr. Comfort Ranger Hiking Boot

A perfect solution for overweight people to walk and exercise in comfort.

Pros:

  • Spacious toe-box and heel sections.
  • Gel insole to absorb shock better.
  • Footbed and heel cushioning.
  • Oil resistant rubber sole.
  • Outsole of premium leather construction and a lining to preserve seams.
  • Lightweight for a hiking boot.

Cons:

  • The Velcro strap loses grip quite fast. 

Tips for Choosing Shoes for Overweight Walkers & Joggers.

  • Arch support to reduce foot pain and potential pain in legs, knees, hips and back.
  • Relaxed yet snug fit with sufficient space for toes and heel spread.
  • Sufficient cushioning for pressure protection and reduce shock loads.
  • Shoe construction to support over-pronators. 
  • Light weight.
  • Breathable.

Thank you to guest writer Barbara Martinez.

Tortoise and Hare – Cliff Young

Cliff young.jpg

Young participating in the 1983 ultra marathon
Born
Albert Ernest Clifford Young
8 February 1922
Died
2 November 2003 (aged 81)
Queensland, Australia
Nationality
Australian
Known for
Ultra marathon winner at the age of 61



The Legend of Cliff Young: The 61 Year Old Farmer Who Won the World’s Toughest RaceIn 1983 a 61 Year Old Farmer Won a 544 mile endurance race because he ran throughout the night while the younger ‘professional’ athletes sleptAn Unlikely Competitor: Every year, Australia hosts 543.7-mile (875-kilometer) endurance racing from Sydney to Melbourne. It is considered among the world’s most grueling ultra-marathons. The race takes five days to complete and is normally only attempted by world-class athletes who train specially for the event. These athletes are typically less than 30 years old and backed by large companies such as Nike.In 1983, a man named Cliff Young showed up at the start of this race. Cliff was 61 years old and wore overalls and work boots. To everyone’s shock, Cliff wasn’t a spectator. He picked up his race number and joined the other runners. The press and other athletes became curious and questioned Cliff. They told him, “You’re crazy, there’s no way you can finish this race.” To which he replied, “Yes I can. See, I grew up on a farm where we couldn’t afford horses or tractors, and the whole time I was growing up, whenever the storms would roll in, I’d have to go out and round up the sheep. We had 2,000 sheep on 2,000 acres. Sometimes I would have to run those sheep for two or three days. It took a long time, but I’d always catch them. I believe I can run this race.”When the race started, the pros quickly left Cliff behind. The crowds and television audience were entertained because Cliff didn’t even run properly; he appeared to shuffle. Many even feared for the old farmer’s safety.The Tortoise and the Hare: All of the professional athletes knew that it took about 5 days to finish the race. In order to compete, one had to run about 18 hours a day and sleep the remaining 6 hours. The thing is, Cliff Young didn’t know that! When the morning of the second day came, everyone was in for another surprise. Not only was Cliff still in the race, he had continued jogging all night. Eventually Cliff was asked about his tactics for the rest of the race. To everyone’s disbelief, he claimed he would run straight through to the finish without sleeping.Cliff kept running. Each night he came a little closer to the leading pack. By the final night, he had surpassed all of the young, world-class athletes. He was the first competitor to cross the finish line and he set a new course record.When Cliff was awarded the winning prize of $10,000, he said he didn’t know there was a prize and insisted that he did not enter for the money. He ended up giving all of his winnings to several other runners, an act that endeared him to all of Australia.Continued Inspiration: In the following year, Cliff entered the same race and took 7th place. Not even a displaced hip during the race stopped him.Cliff came to prominence again in 1997, aged 76, when he attempted to raise money for homeless children by running around Australia’s border. He completed 6,520 kilometers of the 16,000-kilometer run before he had to pull out because his only crew member became ill. Cliff Young passed away in 2003 at age 81.Today, the “Young-shuffle” has been adopted by ultra-marathon runners because it is considered more energy-efficient. At least three champions of the Sydney to Melbourne race have used the shuffle to win the race. Furthermore, during the Sydney to Melbourne race, modern competitors do not sleep. Winning the race requires runners to go all night as well as all day, just like Cliff Young.

Memorial to Young in Beech Forest, Victoria
Image may contain: 1 person, standing, outdoor and nature

Sore Joints – Turmeric and Anti-Inflammation

Many runners experience occasional joint discomfort due to the nature of “pounding the pavement” or rough, rocky trails. Mild discomfort is not so bad and can dissipate over a few hours or days naturally. Some discomfort can remain for longer periods and that is your body trying to tell you something!

A lot of people reach straight for pain killer pills and quite often just continue on as though nothing has happened. All the medications do is mask your pain by numbing your pain receptors. So you could end up worsening the situation and not notice until the pain meds wear off.

Aching joints means inflammation. When inflammation is reduced things stand a good chance of healing normally. Whilst inflammation exists the body’s natural healing process is hampered therefore it is important to reduce inflammation, not just mask it.

Turmeric, otherwise known as Curcumin, has been used through the ages for a plethora of health benefits including anti-inflammatory. It is a natural root and used as an additive to cooking. It is extremely low cost compared to pharmaceutical alternatives. For more information about Turmeric please click here.

The Runner’s Guide To Proper Skincare

4 Simple Ways To Prevent Sunburns When Running In The Summer ...

Running is one of the easiest and most inexpensive ways to get fit, and it’s also the best way to get your daily dose of Vitamin D from the sun. But while running can benefit your body, it can be quite tough on your skin as regular exposure to the elements can cause your skin to lose its healthy glow. Moreover, as runners often exceed the recommended UV exposure limit in the summer and autumn months, they’re more at risk of developing serious skin conditions such as skin cancer. To stay healthy and keep your skin looking its best, you’ll need to protect it before and while running, and you’ll also need to take some time to care for it after your workout. To look good and feel great, here is a runner’s guide to proper skincare.

Use sunscreen before heading out

Putting on sunscreen is a must before going outdoors. Use a sunscreen with a minimum SPF of 30 and apply to all exposed skin, taking care to put some on often neglected body parts such as the tips of your ears and the back of your neck. You should also use a lip balm with SPF to protect your lips from the harsh rays of the sun. If you’re unsure how much sunscreen to use, aim for half an ounce of lotion– that’s about half of a regular shot glass, and it should be enough to cover your face, neck, shoulders, and arms. If you’re uncomfortable with the sticky after-feel of your SPF lotion, try a spray-on formula as it’s less sticky or greasy than conventional sunscreens. If you’re training for a marathon, remember to reapply sunscreen after two hours. 

Best Sunscreen 2019 | Sweat Proof Sunscreen for Runners

You should also reapply sunscreen if you sweat a lot while running. To do so, wipe off your sweat first, then mist your skin with a re-hydrating spray. This is readily available in drug stores and supermarkets, though you can also make your own by combining a tablespoon of aloe vera gel with a cup of water and placing the mixture in a spray bottle. After misting your skin, pat yourself dry, then reapply sunscreen. 

Keep hydrated

Apart from applying sunscreen, it’s also important to keep your skin moisturized. Constant exposure to the sun and wind can dehydrate your dermis, so applying a moisturizer after every bath is essential to keep your skin hydrated. After your run, start moisturizing your skin in the shower by using a hydrating body wash, then lock in moisture with a body and face lotion. You can also hydrate from within by drinking water and eating foods that will keep your skin looking plump and fresh, including ones that are staple of the hyaluronic diet such as Vitamin-C rich fruits, leafy greens, and sweet potatoes. 

Shower and dry off after every run

Sweat can clog your pores and result in skin bumps called folliculitis. This happens when your hair follicles become inflamed, and while you can get rid of them using over-the-counter ointments, you can reduce your risks of getting this skin condition by taking care of your skin immediately after your workout. After running, take a shower and change into dry clothes. If you’re unable to shower, wipe your skin with a cleansing wipe, pat your skin dry, and change into dry and comfortable clothes. 

Deal with back acne 

The combination of sweat and wearing tight-fitting running clothes can result in back acne. To get rid of the spots on your back, wear loose-fitting shirts and keep your hair off your back by securing it in a ponytail. Treat spots with acne lotion or ointment, or go natural by dabbing on a bit of tea tree oil. 

Your skin is your primary defense against the environment, so protecting it and keeping it healthy is a must for your overall wellbeing. Try these tips to care for your skin before, during, and after running, and see what a difference it can make to help you look good and feel good. 

Another article by Issy Staples. Thank you.