Running 8

Shoes:

Unlike football, or baseball or the vast majority of sports, running doesn't require much equipment. In fact, beside some basic clothing, shoes is all it asks for. However, having the right shoe is crucial to avoiding injury and maximizing workout success.

There are a few technical aspects when it comes to buying a shoe that go further than how comfortable the shoe feels. A comfortable shoe isn't necessarily the right shoe for you. There are somethings that change over time, and others that do not. For instance, do you know if you are flat-footed, or if you have an arch? If not, you can find out simply by wetting the bottom of your foot (to where it's wet, but not dripping) and stepping on a dry newspaper. Step naturally and don't exert any extra pressure by pushing or stomping. Look at the shape of your foot print. Compare your print to the picture on the left.

Being flat footed isn't wrong. All it means is that you need a different shoe to give you the support you need where you need it. Be sure to ask if a shoe you are about to buy was made for flat footed people.

Another very important aspect of running is how your foot lands on the ground. Do you land on the front of your foot (fore foot), middle of your foot (mid foot) or your heel (heel striking). The most efficient way of running is fore-footing. Fore-footing allows for a fluid motion and propulsion without loosing momentum. When your foot lands, it can spring back up quickly and effectively. Heel striking is the most common tendency for runners in shoes, and it is the exact opposite from the fore-foot. You loose momentum when your heel hits the ground, and you must wait for your whole foot to traverse the ground before picking up again. Notice, I said it was the most common tendency for runners in shoes. This is because the human body will naturally fore-foot or mid-foot when bare-foot running.

While it is best to fore-foot or mid-foot, not every body does, nor can. Heel-strikers can train themselves to fore-foot over time (you may feel an extra workout in your calves), however, in the mean time, it is best to wear a shoe that best fits how you run the majority of the time. Most running stores will have an employee who can best diagnose you with your running style and give you the best shoe.

Runner 7

Hamstrings:

The hamstrings consist of four muscles "under" your thigh. They work to counter-act your quadriceps contractions.

Like most other muscles, the hamstring muscle group can be stretched in multiple ways. One way is a partner stretch. Lie down on the ground, and place your leg on your partner's shoulder (your partner is kneeling in front of you). If you are flexible, keep your leg straight at the knee, if not, allow for some bending. Your partner should lean in slowly until the athlete says otherwise.

With a partner again, sit up from your previous position and reach for your toes. It is best if you tie your shoes together so that as you reach for your feet, they do not fall to the side. Have your partner gently push on your back until you feel tension.

Gluteus Maximus or Glutes:

The Gluteus Maximus or Glute muscle group, is found at your butt. It is the muscle that gives power and propulsion when beginning a workout, or sprinting during a workout. It is very important to warm-up, cool-down, and stretch extremely well as to not pull one of your glutes.

While sitting on the ground, put one foot flat on the ground a few feet away from you, and place your other foot's ankle just above the knee of the other foot. You will feel a stretch in the leg whose ankle is on the other leg's knee. After roughly forty-five seconds, keep the same position, but allow it to fall to the ground. The leg with the ankle on the knee of the other, should have its foot flat on the ground. While the other leg should be completely flat on the ground (see the picture). Pull in on the knee that is vertically in front of you. You will feel the stretch in the same leg as before. Repeat this with the other leg.