The Right Running Shoe Fit

Getting the proper fit is the most important factor when buying new running shoes. Here, four prominent specialty running-shoe store owners--each of whom has fitted thousands of runners--share some of their secrets.

From the August 2004 issue of Runner's World 

1. Line up the ball. "When you try your shoe on, the ball of your foot (the widest part) should line up exactly with the widest part of the shoe. If that fit is right, everything else should line up--from the toes to the heel. As for width, when you're standing in the shoe, your foot should rest gently against the sides of the shoe, rather than jamming up against them or not touching at all. Also, be sure your toes aren't being pinched from the side." -Chris Schmidt, The Finish Line, Allentown, Pennsylvania 

2. Stand on one foot. "I have people stand on one foot, which puts extra stress on the shoe and the foot, so you can better tell if it's going to feel right. When standing, your foot should feel situated atop the midsole. That is, it shouldn't feel like it's moving around too much on top of the midsole, and it shouldn't feel like it's flopping over the sides of the midsole either. When you run in the shoe, don't be too put off if it feels overly supportive, as most runners need more support (or motion control) as they age." -Curt Munson, Playmakers, East Lansing, Michigan

3. Check for balance. "I have a runner stand in the shoes to see if he or she feels properly balanced. You should feel anchored; the shoes shouldn't be making you lean in a certain direction. There should be plenty of toe space, and when you walk or run, your heel shouldn't slide out of the shoe at all. I often have people run in the shoes down a slight hill next to the store. Downhill running exaggerates impact, so if the shoes feel okay, you should be fine in them." -Chet James, Super Jock 'n Jill, Seattle 

4. Focus on the ride. "Once we determine the type of shoe you need--whether motion-control, stability, or another--we bring out shoes from three different manufacturers and have the customer try them all. Then you need to be sure there's no pinching, or a seam that's pressing against your foot. Finally, we have people run or walk in the shoe to really focus on the ride, or how the shoe feels from the point when the heel hits the ground to when the toe lifts off it." -Don Lucas, Luke's Locker, Dallas



                                                                                                           See More Articles in Running Shoe Basics 

Interval training is everywhere these days. If you haven’t heard of it or tried it yourself, you’re missing out big time! Perhaps you’ve done interval training without even knowing it – by taking a spin or other cardio-​​based exercise class, or maybe you incorporate sprints into your weekly jogs? Many of my clients tell me they are frustrated because their exercise routine is not producing the desired results of weight loss and improved fitness. Instantly I know that they are about to tell me they’re spending day after day doing the same monotonous routine – whether it is walking, biking, swimming, or pedaling away on the elliptical.

The answer is interval training. This type of program combines periods of high-​​energy bursts with periods of baseline/​recovery work within one exercise session. During interval training the body shifts between aerobic and anaerobic exercise, and becomes more efficient at using lactic acid. Therefore, the body becomes able to exercise at higher levels for longer periods of time, improving your overall aerobic base and fitness level. Other benefits of interval training include: improved performance, endurance and speed; higher calorie burn; more interesting/​less boring workouts; and shorter but more effective workouts. The great thing about interval training is that it can be incorporated into almost any workout, and people of all ages and fitness levels can do it. As you get more fit, just increase your levels to make it more challenging.

I have used interval training time and time again to help clients lose weight and improve their fitness base. You can do interval training for any type of aerobic exercise – outdoor walking or jogging, and gym equipment such as the treadmill, elliptical trainer, recumbent or stationary bike, stair climber, etc. Make sure to get clearance from your doctor if you have any cardiac risk factors or other health concerns.

So how do you get started? You should be able to get a “kick-​​butt” workout in 30 minutes or less. Start with a short warm-​​up and get right to it. Choose a level of work that feels relatively “easy” and stay there for 2 minutes. “Easy” should feel like a 3–4 on a scale of 1–10. Increase the level so the work feels “moderate” and continue for 2 minutes. This should feel like a 5–6 on that same scale of 1–10 and a level that you could maintain for 20–30 minutes. Next, raise the intensity again so it feels “challenging” and work there for another 2 minutes. “Challenging” feels like a 7–8 — you wouldn’t be able to maintain this workload for much longer than a few minutes. Step up the workload one final time to a level that feels like a 9–10 and will bring you to your anaerobic threshold or “breathless”. Stay there as long as you can – between 30 and 90 seconds. Once you have completed this cycle, immediately go back down to your “easy” level and start the cycle again. Repeat this cycle about four times and cool down.

Try it out TODAY! Let me know what you did and how it felt. Challenge yourself to try something or some level you’ve never tried before! I look forward to hearing from you.
                http://military-fitness.military.com/2011/02/get-quick-results-with-interval-training.html#more-2168

6 Tips to Expand Your Training Schedule

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By Marc Bloom
Runner's World

Long runs, tempo runs, speed-work, hill repeats. You know these are the quality workouts that will propel you to your goals. The trouble is, how do you fit them all in every week, and still have ample time to recover fully after each hard effort? One simple solution: don't. Instead of trying to stuff your hard days between Monday and Sunday, spread your most important sessions over a 10- to 28-day period, or training cycle. On the other days, run easy, cross-train, or simply take a day off. "You can't do all the different types of workouts, and hit all the energy systems, in seven days," says Greg McMillan, an exercise physiologist and coach in Flagstaff, Arizona. "But in a cycle of, say, 14 or 21 days, you can cover more territory and become a more well-rounded runner prepared for a variety of racing distances." 

Professional and collegiate coaches have long used cycle training with their elite athletes. Marathoners like Deena Kastor and Meb Keflezighi use longer training cycles to hit different energy systems multiple times, says Andrew Kastor, head coach of the High Sierra Striders. But the approach benefits anyone who can use extra recovery time so they're fresh for hard efforts, including beginners, the injury-prone, and masters runners. Plus, an expansive cycle allows for more wiggle room—if you have to reschedule a key workout, it won't throw off your whole routine the way it might in a weekly plan.

That said, most of us live by the seven-day-a-week calendar, so it does take some planning to train in cycles. Whether you've got a race goal or are just looking for a fresh training strategy, here's how to make it work for you.



Choose the Length

Runners aiming for 5Ks and 10Ks can use a 10-, 14-, or 21-day cycle, says McMillan. If you're planning to do a half or full marathon, a 21- or 28-day cycle works best as it allows more time for recovery. In general, if you like a lot of structure, stick to shorter cycles of 10 to 14 days. If you prefer more flexibility, opt for the longer ones.



Plan Ahead

Targeting a goal race? Determine how many cycles you'll need by counting back from race day. You'll need at least eight weeks to train for a 5K or a 10K, which works out to about six 10-day cycles or three 21-day cycles. Half-marathoners need 10 weeks to build up, or three to four 21-day cycles; full marathoners need 16 weeks, or four 28-day cycles.



Pick a Number

How many quality workouts you do during your cycle depends on your experience level and injury history, says Kastor. More seasoned runners can usually handle more frequent tough sessions. "After training for several years, our body recovers more efficiently, and we can run hard more often," he says. Kastor recommends that beginners who run fewer than 15 miles per week do three or four hard workouts during a 10-day cycle, five or six over a 14-day cycle, and eight or nine over a 21-day cycle. Intermediate to advanced runners running 30 to 40 miles or more per week can schedule four during a 10-day cycle, six over a 14- day cycle, nine over a 21-day cycle, and 12 over a 28-day cycle, says Kastor.



Mix Them Up

Key workouts should include long runs, race-simulation or tempo runs, and speedwork that includes long and short intervals, says McMillan.



Plot Them Out

Schedule your quality sessions in any order across your cycle. But start your cycle with your long run to make sure your most time-consuming workouts don't land inconveniently midweek—on, say, a Wednesday when you have to go to work early and drive your kids to after-school soccer practice. And never run two hard days in a row.



Schedule Rest

Run easy or cross-train before and after tough workouts, giving yourself extra easy days before and after your most tiring sessions. Mixing in cross-training will build overall fitness and make you that much more rested and prepared for your hard efforts. Every six days or so, take a well-earned day of total rest.

               http://www.active.com/running/Articles/6-Tips-to-Expand-Your-Training-Schedule.htm?cmp=17-7-254