Do you keep track of your miles and workouts each week, month, or year?

If so, check out this product! It’s the perfect resource for the runner in your life!

It took me awhile to find “the” pair, but now that I have, I cannot look back. My feet will only run for Asics, specifically the 2100 series. They are a perfect fit for my foot, which is essential when you are running.

Here are a few things to keep in mind when shopping for running shoes:

1. Go to a specialty running store. They will examine your running gait and determine which shoe is the best fit for you. They are usually owned and run by professional runners, so they know what they are talking about.
2. When trying on the shoes, wear the socks you plan to wear while running.
3. Be prepared to spend at least $65 on your new pair of shoes. A quality pair of running shoes will help prevent future injuries. The price tag is worth it.
4. Save your running shoes for running. Do not wear them around town or even around the house. This will help you maximize the number of miles you are able to get from them.

A great pair of shoes will help absorb a lot of the impact while you are running. Protect your feet, knees, and hips by investing in the ‘right’ pair of shoes for you.

It can be difficult to determine a good marathon training schedule and then stick to it. There are too many temptations to eat an entire chocolate cake in one sitting (I know.)

Having learned through experience, I am in a position to give you some advice on what NOT to do that will help you stick with your schedule. Once you’ve decided on your marathon training schedule, you should keep a few things in mind. Read more »

As many runners are preparing for fall marathons, they are faced with running in the heat and humidity of summer. Here are some tips to help keep your marathon training on track during the summertime:

Hydrate! Have plenty of water available before, during, and after your run. Take note of the signs of dehydration (such as dark urine, extreme headaches, and cramping) and be sure to listen to your body. If you feel any of these symptoms during your run, chances are you are dehydrated. Take a break and grab some water.

Start your training runs early! Get up before the sun does and beat the heat. Be sure to wear reflective clothing and still hydrate accordingly.

Take advantage of the rain. Do not postpone your training run just because it is raining outside. Take this opportunity to run since the rain will help keep your skin cooler. It might also be raining on race day so this is a good time to test out how you and your clothes will feel while running in the rain.

Run late. If you cannot get out earlier in the day, take advantage of an evening run. Again, wear reflective clothing and still remember to hydrate.

Bring it inside. If all else fails, you can always do your training runs on a treadmill. Nothing can simulate outdoor running but if the choice is between no run and a treadmill run, you are better off on the treadmill! Be sure to challenge yourself with the incline function.

Do you have any tips for running in the heat and humidity?

Have pain in the outside of your leg while running? You might have a case of Iliotibial Band Syndrome, a common injury for many runners.

The iliotibial band is a sheet of connective tissue that runs down the outside of your thigh from your hip to the side of your knee and serves as a stabilizer for your knee. Iliotibial Band Syndrome results when the Iliotibial band constantly rubs on the lateral epicondyle, a bony part of the outside of our knee. This causes friction and pain on the outside of your knee, especially when running or walking down stairs.

There are many causes of ITB, including weak hip flexors, excessive pronation, and always running on the same side of the road. It can strike at any time, and is generally a persistent injury that will continue to flare up unless given proper attention and treatment.

So what can be done?

The first thing you should do is rest your leg and take at least one week off from running. Apply ice to the outside of your knee to help reduce the inflammation and immediately begin a stretching routine. Consult a physical therapist for some recommendations for stretches for your hip flexors and hip abductors.

Take a closer look at your shoes as well. If there is excessive wear and tear on the outside of your heels, this is indication that you are pronating during your runs. Speak with a podiatrist about getting orthotics made or visit a specialty running store to get shoes that address your running gait.

Once back on the road, take it easy. Try to run on soft surfaces and avoid hills or speed work. Continue to ice your knee as needed and be sure to stretch often.

Iliotibial band syndrome is a running injury that can be cured with proper rest, stretching, and well-fitting running shoes.