Running Tips for December 12th

5 Tips for Choosing the Right Pair of Shoes

1. Find a Shoe Designed for Running: Just because a shoe may look like you can run in it doesn’t mean that it was build to withstand the constant impact of running. Run-specific shoes are designed to help you run faster, have a more comfortable experience and prevent injuries.

2. Make Sure it Fits Properly: A good rule is for there to be about a thumb’s width of space between your toe and the edge of the shoe. There should also be enough space in the toe box for you to wiggle your toes freely. Many shoes come in wider options, so if you feel that your shoe is too tight or pinching the sides of your foot, consider changing the width.

3. Know Your Foot Shape: Do you have high arches? Do you overpronate? Are your feet flat? If you don’t know the answer to these questions, head to a local running store and ask about having a gait analysis done; the process is often free! Your feet can also change over time and elongate, so it is beneficial to be measured every few years.

4. Go on a Test Run: Some running stores have treadmills for you to test the shoes during your visit. Others will let you go for a run in a new pair of shoes and bring them back if they don’t fit. You may even discover a local group run with a shoe brand partner so you can test the shoes during the run for free before purchasing.

5. Purchase Shoes in the Evening: Our feet tend to swell as the day goes on so a pair of shoes purchased in the morning might be too tight by the time you lace them up for an evening run.

Gear up for the 2023 Philadelphia Marathon with our ultimate weekend guide!

Tips for Getting Out of a Running Slump

Have you ever experienced a running slump? You’re not alone. Most runners have gone through these periods at one point or another. Here are some things to try so you can get out of it!

1. Track your training: write down all of your workouts and use that information to guide your running schedule. This will give you more data to help understand what the source of your slump could be.

2. Consider other life stresses: stress with work and other areas of life can definitely affect running so be kind to yourself!

3. Focus on recovery: Make sure you’re sleeping enough, eating enough and giving yourself a mental break.

4. Set a goal: Sometimes a goal like a race or even something related to a particular workout can help reinvigorate you.

5. Find intrinsic motivation: figure out your why and use that to power you.

6. Try something new: try hiit, cycle, yoga or something else to get moving.

7. Take time off or cut back: take a week or two off and don’t try to push through when you notice signs that your body needs a break.

8. Respect where you are during a running slump: believe in yourself and keep going!

Winter Foods for Athletes

In colder weather, many of us crave heartier, warmer meals, like soups and stews, oatmeal, or roasted potatoes. This is natural according to Jessica LaRoche, a sports nutritionist who works with elite athletes at U.S. Ski and Snowboard.

While eating heartier meals, you still want to fuel your body well.

If you live somewhere cold, you likely need to refresh your diet this time of year to accommodate for training in colder temperatures and what’s available off the shelf.

LaRoche encourages athletes to try to eat seasonally. “You’re probably not going to eat a ton of tomatoes in the middle of December,” she says. “Frozen produce is great because they pick it at its prime and freeze it right away.” She recommends making smoothies with frozen fruit and stir-fries with frozen vegetables.

Warm drinks, like broth, tea, or cider, can help you stay hydrated if you’re not eager to guzzle chilled water in colder temperatures. Baked goods might be more appealing than ever during the winter, but LaRoche encourages her athletes to look for ones packed with healthy ingredients, like carrots or butternut squash for vitamins and fiber, or ground flax for added protein.

Ready to conquer the hills? Check out our expert tips for hill running and take your training to the next level! Start improving your strength and endurance today

Learn how several of LaRoche’s athletes fuel for success during the wintertime.

Your Daily Dose Of Usain⚡️

Words To Run By 🏃‍♀️🏃🏽‍♂️

Oh and don’t forget to share it.

You currently have 0 referrals, only 1 away from receiving Downloadable Pace Chart.

See all the rewards that you can earn by referring your friends.