Tag Archives: Running

Running Sunglasses

Running involves jumping,turning and of course sweating depending on the weather and the race. Running sunglasses should be able to adjust to all the conditions you experience during the race at the same time offering protection and improving your vision.

How to choose running sunglasses.

You should always go for the running sunglasses with best fit on your face and those that allow you to turn your head and jump without dropping or sliding. Try the running sunglasses on and check to see that they are closely snugged to your face without causing you any discomfort.

Lightweight materials such as nylon and plastic are the best for running sunglasses frames. Some frame materials like metal and some plastics are heavy and not advisable for wearing for long hours.

Choose frames that are flexible and impact-resistant. Flexible sunglasses are less prone to breaking compared to stiff ones. Frames made from inflexible materials such as metal and polycarbonate can be made flexible with springed hinges. The best impact resistant material for running sunglasses is polycarbonate because it is light, more available and cheap. It is however not flexible.

Running sunglasses should be able to resist slip when it heats up or when you sweat. To achieve this go for running sunglasses with absorbent nose pads that absorb sweat before it trickles. Nose pads are also good for comfort and for prevention of slipping or disorientation of the sunglasses. Avoid metallic frames in running sunglasses during summer because they heat up very fast and increase sweating around your eyes.

For convenience,choose running sunglasses with adjustable nose pieces and temples which will allow you to always have the right fitting sunglasses even when the frame material expands.

Spherical-shaped running sunglasses and wraparounds are the best because they cover the whole eye area including the sides which offers maximum protection to your eyes by keeping off peripheral glare. Flat-shaped running sunglasses leave the top and the bottom open and allows some glare into your eyes.

Cable temples serve runners well because they coil around the back of the ear so that the sunglasses do not slip down upon bending. If you have straight temples on your running sunglasses,consider changing the temple to a cable one or fit them with a supportive rubber strap to keep them in place.

Ventilated running sunglasses frames are good for foggy and hot days or during vigorous running because they allow air circulation around the eye and minimize sweating which is often the cause of slip.

Look out also for running sunglasses with side-shields for extra peripheral shielding from wind, dust and glare. Side shields can be permanently fixed or removable. The side-shields should however not cause any distraction to your peripheral vision.

How to choose protective lenses for running sunglasses.

Lenses for running sunglasses should have the following qualities for more effectiveness :

Polarized lenses :Polaroid lenses come in handy when running on a bright day and there is a lot of reflected glare form the road,walls or grass. With polarized lenses, you are free from peripheral glare which is not possible with normal sunglasses.

Photo-chromic lenses :These lenses change their tint according to the amount of UV radiation they are exposed to. They are very suitable for long distance runners or runners passing through places with changing light conditions. For better results, go for polarized photo-chromic sunglasses which give more contrast and better visual acuity.

Mirrored lenses :Mirrored improve the performance of photo-chromic and polarized lenses by reflecting back the sun’s glare.

Running sunglasses lenses with an anti-reflective coating or an anti-glare coating also serve the purpose of keeping off glare by reflecting it away.

Anti-fog coatings prevent fogging around the eyes which is normally caused by poor weather,change in body temperature during the race or your breathing. Fogging can impair your vision and cause eyestrain.

An anti-scratch coating on your running sunglasses is a great way to maintain all the other coatings you might have which saves you the cost of replacing them after a short while.

Remember to always ask for running sunglasses with lenses made of shatter proof material that does not break or crack easily upon impact. Polycarbonate lenses are a good choice because they are both impact-resistant and lightweight. Polycarbonate is however susceptible to scratch and should always be fitted with an anti-scratch coating for longer service.

Best Lens colors for running sunglasses.

Grey is the neutral lens colour that does not cause color distortions or make you feel uneasy. It is good for bright days because it has the effect of decreasing the amount of light getting into your eyes. Blue green and brown tints are also good for running under harsh bright light conditions.

For dull or foggy days,choose running sunglasses with golden tints such as yellow, gold and amber. These tints can filter blue light and increase contrast which allows the runner to see bumps ahead of them.

New trend in running sunglasses.

Runners who are lovers of music have a reason to rejoice with the invention of running sunglasses with a built-in sound system that allows you to listen to music for up to six hours with a fully charged battery. The music system is lighter than an i pod or an MP3 player and with it you don’t have to run with dangling wires hitting your face every time you turn. It is also possible to download your own music into the player with a USB cable.

Article courtesy of best sunglasses

Pain In The Bottom and The Back of Your Heel

If you are out running and you feel pain in the bottom and the back of your heel you don’t worry because it might just be nothing serious. Heel pain is quite a common issue for runners, both for newcomers and experienced runners.

Cause of Heel pain

Heel pain is due to the fact your heels take the initial shock when you land on your feet, each and every time. Heel pain could be a sign of heel injuries from running or it could just be a your heel is feeling the intensity of running.

If the heel pain disappears after running and you can walk without any problems it is probably nothing. If you often feel this kind of heel pain while running make sure to ice the heel immeditely after running, get sufficient rest after running and get regular heel massage.

But if you feel pain and limp after you stop running then you are suffering from a heel injury. If you suspect your case is serious read the post on Heel Injuries from running.

How To Run Faster

Running faster is not about increasing your stride rate but increasing the force in your take off. That is according to research done as to why Jamaican runner, Usain Bolt is the fastest runner in the world.

When Bolt established the current 100-meter world record in the 2009 world championships, running it in 9.58 seconds, he did so by moving his legs at virtually the same pace as his competitors. In fact, if you or I were to compete against Bolt, our legs would turn over at essentially the same rate as his.

This is a theory put forth by academics and track coaches alike who contend that running fast has more to do with the force one applies to the ground than how quickly one can move one’s legs.

Source : The Post Game

What To Eat Before a Race : Pre race Breakfast Food

This is a running tip for a pre-race breakfast meal.

Eat your regular diet, make sure you are hydrating and eat something small that is carbohydrate-based with some protein before the race. Don’t run on an empty stomach. I have noticed every time I race on an empty stomach I get stomach upsets. But don’t have a buffet breakfast—you’ll end up paying for that.

Good Luck.

Best Drink After Running : Best Post Race Drink

Forget Gatorade sports drinks, the best sports drink to have after a running workout or hard race is chocolate milk, studies say.

In a University of Texas at Austin study, athletes who drank low-fat chocolate milk after a hard work out (as opposed to those who drank sports beverages with just carbohydrates) developed more muscle and less fat, as well as improved workout times. Another study published in The Journal of Strength and Conditioning Research found cyclists who drank chocolate milk had twice the maximal oxygen uptake (the most amount of oxygen an individual can use during intense exercise, an indicator of your cardiovascular fitness) as those who drank calorie-free beverages or carbohydrate sports drinks.

So, in the 30-minute recovery window after running, have a nice cold drink of low-fat chocolate milk to boost your performance and overall physical shape.

Tibialis Anterior : Most Active Muscle When Running

The most active leg muscle during running is the tibialis anterior, a strip of sinew which runs down the shin to the inside edge of the foot and pulls the foot inward and upward.

The Tibialis Anterior

During running, the tibialis anterior contracts forcefully about twice as often as any of the other four muscles, so it is probably the muscle most prone to fatigue. As it becomes tired, the risk of shin splints and stress fractures is likely to rise, as does the amount of pronation occurring at the ankle joint (excessive pronation has been linked to a variety of running problems, including knee injuries).

Thus, it is critical for athletes to make their tibialis anterior muscles as strong and fatigue proof as possible.

Some of the ideas to make the tibialis anterior muscle stronger is,

  • Deeping the lower leg in ice bath after running
  • Soft massage
  • Stretching the lower leg
  • Doing squats and calf raises

Information courtesy of, brainmac post, lower leg injuries.

Ankle Pain When Running : Cause & Treatment

If your ankle reels in pain when running you are likely suffering from a sprained or twisted ankle.

Causes of Ankle Injuries

Ankle injuries are caused by running on an even surface e.g. trails and also poor landing.

Treatment of Ankle Pain Injury

Though ankle pain injury is often associated with swelling of the surrounding tissues, there have been instances in which there is no swelling.

If the ankle injury is swollen and you can’t even walk comfortably there is need to seek medical attention. Ankle injury with no swelling may indicate that the ankle injury is not severe and a home treatment of rest and avoiding activities that may cause will work.

You may also try this ankle strengthening exercise.

Hip Snapped When Running :

If you have ever been out running and you felt as if your hip snapped or popped out, it is a case of Snapping hip syndrome. This snapping of the hip usually happens when taking a corner.

Cause of Snapping of hip

The Snapping hip syndrome is because of the repetitive nature of running. This repetitive movement of the hip causes thickening of the tendons in the hip region. It happens after a long training period.

Treatment

According to Wikipedia Page, this condition is usually curable with appropriate treatment, or sometimes it heals spontaneously. If it is painless, there is little cause for concern.

Therapy for Snapping hip syndrome.

A self-treatment recommended by the U.S. Army for a soft tissue injury of the iliopsoas muscle treatment, like for other soft tissue injuries, is a HI-RICE (Hydration, Ibuprofen, Rest, Ice, Compression, Elevation) regimen lasting for at least 48 to 72 hours after the onset of pain. “Rest” includes such commonsense prescriptions as avoiding running or hiking. Source, Wikipedia Page.

Stretching exercise will also help in healing the hip.

Elvis Running Costume Jumpsuits

Elvis jumpsuit costume is one of the most popular running costumes. If you imagine yourself in an Elvis jumpsuit or Elvis dress you can design the Elvis costume yourself or get a professional design an Elvis costume for you.

You can order an Elvis Costume from elvisrun.com. The website is run by Misty Johnson. A custom made jumpsuit or dress with a matching belt, starts at $100.

How To Set Realistic Running Goals

One reason why many aspiring runners never actualise their running goals is they set themselves unrealistic running goals. Saying I want to finish a 42K marathon in under 3 hours when you have never finished a marathon before is setting yourself up for disappointment.

Set small goals that are concrete, attainable, realistic.

Decide to go three miles, regardless how many times you walk, how many you run. Or go out for 15 minutes. Or set one lap around the block as your starting goal.

Set a Time Limit

Set dates for achieving your running goals. Do your first 5K in six months; your first marathon next year. This will prevent you from the curse of procrastination.

Set an Incentive

Make running a means to a higher purpose. Is it losing weight? Fitting into your wedding dress? Running a Full Under 4 hours? Set a goal, and suddenly you have incentive.

Now got out and run!