Running and living a fit and active lifestyle

Human Being Active

Human Being Active

Running and living a fit and active lifestyle

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How to stay away from running and sports related injuries

How to stay away from running and sports related injuries

Getting injured is most runners’ worst fear, especially when they have races planned ahead. Not only are they painful, but they require recovery and rest which can last for weeks and months. Of course, injuries can happen to just about anybody, but there are some […]

The rules which you should follow in order to be accepted by the running community

The rules which you should follow in order to be accepted by the running community

Marathon and other running events have official rules which you can easily access and get familiar with if you are new t running. But there are certain unwritten rules which you should know about if you are about to join the growing family of runners […]

What kind of mistakes you are making when buying running shoes

What kind of mistakes you are making when buying running shoes

Buying and wearing the wrong kind of running shoes can be a costly and painful experience. The fact is that there ae several common mistakes which people, especially those new to running make when purchasing running shoes. Here are six of the most common ones for road and trail running shoes:

  1. If the sneakers have Gore-Tex – your feet will never be wet again – mistake #1

This is a very common misconception among runners. Yes, Gore-Tex is a superb membrane which is designed and made to keep water out of the shoes, but what many people tend to forget is that the membrane is for keeping water out up to the ankle. Unfortunately nothing can stop the rain from pouring into your shoe from the top – by dripping down your legs onto your socks and then into your shoes as you run. What is worse is that once the water is inside your shoe, the Gore-Tex protective membrane will keep it from passing through the uppers of your shoes so you will end up running in puddles of water.

Also, although Gortex is advertised as breathable, keep in mind that it is a slow breathable one. So, if you are wearing Gore-Tex running shoes in hot weather you can be pretty sure that soon your feet will become all sweaty. Sweaty feet can lead to slipping as well as to blistering, not to mention the overall discomfort of having soaking wet feet while running.

Overall, Gore-Tex is a magnificent and efficient water proof membrane, but it is more suitable for hiking boots, work boots and not for running shoes.

  1. Big lugs on the outsoles are great for running – Mistake #2

Yes, having shoes which provide a superb grip on slippery, muddy and wet surfaces is great, so shoes with big lugs are a great option for trail running shoes. But if you are more of a road runner or walker, then getting a pair of these is absolutely unnecessary. The lugs will wear off very quickly on the pavement and the shoes will pretty soon become unusable. It is essential to keep in mind the terrain you will be running on when choosing running shoes – both for your comfort and safety as well as for the durability of the shoes too.

  1. The snug fit is great – Mistake #3

Get a proper fit. Measure both of your feet and get a size or half larger if necessary, in order to prevent your toes getting all crammed up and jammed in the tight toe box. Ensure that there is sufficient room for the toes – in between them and from the longest one to the front of your shoes. This is especially important for keeping your toes and feet from pain and discomfort during downhill running. This rule is important for trail running shoes. For road running, the uppers are usually soft and made of mesh so you can go with your own size if the shoes fit comfortably.

  1. You can wear your sneakers for 2 or more years – Mistake #4

Running shoes have their life span and depending on the intensity of your running they will get worn and need replacement after a certain mileage you have covered with them. Make sure you replace your running shoes periodically, because they will lose their proper fit, their responsiveness, cushioning and will stop serving the purpose of assisting your running. Also, worn shoes can cause mild to serious injuries and health problems too.

  1. I will get an universal pair of athletic shoes for everything – Mistake #5

This is a definite No-No! Different types of athletic shoes are designed for different types of sports and exercises, and using the wrong ones for running can ruin your performance and cause you discomfort and injuries. Wearing running shoes for other sports which require quick stopping, turning, side running can also harm your performance and cause injuries. Get running shoes for running and another pair for your other training sessions.

  1. You can get shoes which will prevent your toe nails from falling – Mistake #6

If you don’t take proper care to keep your toenails trimmed, get shoes with sufficient toe space and wear breathable socks with moisture wicking functions, then your toenails will very likely fall off if you run regularly.

Set realistic targets to drastically improve your exercise rates

Set realistic targets to drastically improve your exercise rates

People who are obese, or suffer from health problems due to a sedentary lifestyle should start small and gradually increase their activity level according to experts. This is the healthier way to deal with the extra weight and all health issues which accompany this problem […]

The most important tips for preparing for a marathon

The most important tips for preparing for a marathon

Experienced runners know that setting up and following a proper pre-marathon plan is essential for the good results at the actual event. Even if you have ran in many marathons, there may be some essential parts of the preparation for the big event which you […]


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Set realistic targets to drastically improve your exercise rates

Set realistic targets to drastically improve your exercise rates

People who are obese, or suffer from health problems due to a sedentary lifestyle should start small and gradually increase their activity level according to experts.

This is the healthier way to deal with the extra weight and all health issues which accompany this problem and the lack of activity, rather than jump into an intensive exercise program such as straight to the activity levels recommended by the health authorities.

A research done by a team from the Georgia Institute of Technology has found that even a small increase in the activity is better than none whatsoever.

The guidelines recommended by the health authorities include 30 minutes of physical activity for at least five days of the week, which leads to a total of 150 minutes of exercise per week for a healthier lifestyle. But for inactive people, to suddenly begin following these recommendations could be excruciating and even impossible. This may lead to frustration and giving up on the entire idea of living a healthier and more active lifestyle, which is why the research team recommends that people who want to improve their wellbeing and health and start leading a more active lifestyle should start small. Baby steps are what it takes in order to start making a difference. The gradual increase of physical activity will make it easier on the physique and the psyche of a person who is used to an inactive lifestyle. Plus, by tracking the overall progress, people are more likely to stay motivated to improve their health and wellbeing, and progress will be seen once a person starts moving and exercising regularly.

The research team found that the common perception of “all or nothing” is particularly true for this case. People who want to begin living a healthier lifestyle may jump into the new way of living with too many expectations, which they probably will find difficult to meet. Not being able to keep up with the overly-ambitious plans and goals could lead to frustration and giving up altogether.

Another research from France’s Toulouse University Hospital has found that just walking for 74 minutes per week reduces the risk of death by a whole 19%. Of course, the more the exercising per week – the lower the risk of death by any given cause is, but the research team does suggest that doing some exercising is still much better than doing none at all.

Once a person who is used to leading a sedentary lifestyle starts adding a little exercise to their daily regimen, the body will become stronger and fitter – and thus the intensity of the exercises can be increase gradually without this causing too much of a strain or burden on the body and the person.

Plus, establishing a set routine with added exercises in it and getting used to it will definitely make adding more activities to one’s schedule much easier and much more tolerable.

The proper steps towards establishing a healthier and more active lifestyle is setting smaller and obtainable goals. Then choose the appropriate activity which you will enjoy the most such as taking small walks with friends, walking while talking on the phone, going to the store without a car, etc.

It is also essential to find well-fitting and comfortable running or walking shoes and other suitable training apparel and find a way to admit to yourself that you are doing the right thing and the changes you are making in your lifestyle are for the best! Even if you miss a day or two – do not give up. Choose the best time of the day for your exercising in accordance to your preferences too.