How To Spend Wisely

Your body is like your car – if you don’t look after your car it will break down, probably when it is least convenient!

Unfortunately while you can replace your car if it is beyond hope you can’t replace your body. The cost of car parts might make you wince but car parts are far more easily replaced or fixed than body parts.

In short, you’d better look after your body! You only have one and it will last you all your life. The fact you have been ‘okay so far’ despite breaking a few rules is no guarantee that the same will be true tomorrow and you could be storing up troubles for the future.

There are key aspects of your life that you should look at to maximise your health. For example, there are articles on this site that deal with area such as diet and stress.  But it helps to take a look at your health and fitness and consider what you should invest your money in.

The famous architect and designer Le Corbusier said: “A house is a machine for living in.” This is even more true of your body – you spend all your time in. So in the same way there is no point in have a super-stylish sofa that is rubbish for sitting on, you need your body to be able to do all that you want it to. In other words you need it to stay fit and healthy for working, leisure and every other task. The dazzling array of health and fitness products on the markets shows that this is something people do think of. But do you spend wisely? Here are some key principles you need to consider:

You will regret buying something you do not need

How many rowing machines live in lofts or mountain bikes gather cobwebs in sheds? Be honest with yourself. Will I use it? Do I need it? Being realistic about what you are going to do is key. Not wasting money will mean you have it to spend where you do need to.

You will regret buying something that’s not right for the job

Once you have worked out what you will need then decide what you need it to do. Then buy something that does this. If you have decided bicycling to work is the way to boost your fitness choose a bike that is suitable for the terrain you will be covering and for where you will have to leave it. Ask yourself what will happen if it isn’t quite good enough. The consequences may mean skimping on price is not worth the risk. A classic example is footwear. You will probably wear your trainers for almost all the exercise you do. A poor or worn out pair will lead to sore legs and possibly injury so saving a few quid by buying a cheaper pair or not replacing them when you should.

You will regret buying something not designed for the job

Think back to Le Corbusier. There are some cool looking products out there but are they still ‘machines’ that do what you need them to do? For example there is ‘sports kit’ that is really just sporty looking clothing. It is cut and made of fabrics based on everyday use not for use in strenuous activity. Proper sports kit will look good and be cut in a way to best compliment body shapes. But it will also be made and cut out of fabrics that stretch and move with you, and that wick sweat and moisture away from your body better, so you stay at a comfortable temperature and do not chaff. Something other than this may look nice in the shop but if when you exercise you are sweating like a swamp hog due to the fabrics and chaffed raw you will regret not having gone with a brand that uses technical designs and fabrics. Likewise if you are looking for a weatherproof running jacket check it is what you want – is it windproof, water resistant or waterproof. Going out and getting cold and wet is no fun. Give yourself every chance of exercising comfortably and happily.

You will regret not paying for something you need

Sometimes in life you look back and wonder how you ever managed without something. You may say ‘I don’t need X, Y or Z’ but are you being honest? Are you not going to get physiotherapy that would solve a niggling back problem, enable you to sit comfortably at work and get you back to exercising? Is it realistic to think you will stay motivated without a goal, without a training partner or without someone setting sessions for you to put in your diary? Be honest. Think through what you need to start, set a goal and maintain a healthy routine.

Ask what you’d buy instead

In economics there is a concept called ‘Opportunity Cost’. This says you should not think of the cost of goods in terms of pounds and pence. You should think of what you would/could buy instead. Thinking of a pair of running shoes what would you buy instead? Another pair of fashion shoes? Be honest, where is your money better spent? If you are getting into something for the first time there are times it may not be wise to spend too much. But look at the essentials and put what you are spending into the perspective of the prices or other items and what you hope to get from it. Quality nutritional supplements that are designed so your body can get at all the nutrients (some have the vitamins in there but in a form it is hard for your body to absorb) are not cheap. But how much do you spend on alcohol a month? Or on petrol? How important is your body to you. Again look to spend your money in a way that gives you the best chance of a healthy lifestyle.

Look what the return will be

If you were considering a financial investment you would ask how much it would pay back and over what period. Do the same when you are looking to spend on health. A gym membership may be fairly expensive but will this (i) make sure you go (ii) not make a difference so your attendance will fall off and it ends up a waste of money? Different people will have different answers. When buying a piece of kit ask yourself how often you will use it and what the benefits of having it will be. Focus your spending on those items you use most often and benefit you the most.

Buy a healthy lifestyle

There is a sense in which you can’t do this. You can’t pay to give up smoking or to turn unhealthy junk into highly nutritious food. But you can spend on things that will help get you into a healthy routine. Buy foods that taste good but are still healthy. Sign up for a race and book into a nice hotel for the evening after the event – it will help you to focus on it.

Use retail therapy

Sometimes we all need a carrot on a stick to get us out the door. A new car makes the drive to work more fun, a smart new suit puts a brighter side on heading off for a dull meeting. While squandering your money is not wise spending on something that will give you a bit of a buzz is. Bin your battered running kit or gym clothes go out and get some great shoes and feel better about yourself. You will look better and be more comfortable. Feeling motivated to be healthy is a major part of the battle. The hardest part of any session is usually the part from the sofa to the front door. Give yourself every chance to succeed with a healthy lifestyle.

Walk, then run

Walking is a great way to start getting fit.

It is load bearing – in other words your body carries it’s own weight – which means you burn more calories than in non-weight bearing forms of exercise, and it means it is good for strengthening your muscles and even bones. But it does not have the higher impact forces involved in other forms of exercise such as running.

If you start to go out running to suddenly these forces can lead to muscle soreness or even injury. But running means you cover more distance in any given time which increases the calories you burn each minute. Running also places an extra load on your muscles and cardiovascular system so if it is introduced sensible your tone up more and your fitness level gets an extra boost.

Having built up to walking various distances three times a week you can look to include short stints of running into one of your shorter walks each week. Don’t panic! This is to be done bit-by-bit. For example starting with your 15min of fast walking. Introduce just 30sec of slow jogging every 5min. Always start and finish with walking so put the 30sec in the middle of each 5min. You may need to slow the pace of the walking between these three 30sec runs. That is fine. To begin with do not worry about how fast the running stints are. Start as slowly as you wish. Your pace will improve as you start to get fit. Sign up to our free training schedules and download a walking shedule. It’s totally bespoke so as soon as you want to start running, it’ll will give you the next step in your training program.

Once 30sec is manageable step up to 45sec in each 5min. Build-up in 15sec steps until you are up to 90sec in each 5min. Then switch to one minute of walking followed by a minute of running. Reaching this stage will not be a simple progression. You may find you take far longer to get used to one progression than others. You may seem ‘stuck’ at one level for a while and at other times your progress might seem quite quick. The key is to be patient and to listen to your body. It may be necessary to take a step back at some points. Don’t be afraid to do this. If you are ill don’t train. If you miss training through illness or other reasons take as long building back to where you were as you missed. So if you missed a week take a week to get back into it.

Once you are alternating a minute of walking with a minutes running you can start putting those 15sec jogging stints into another walk each week.

Gradually by lengthening the stints you are running for and shortening the walking breaks you will reach a point where you can run the whole of what was your 15min walk. You will probably find that to make it last 15min you have to go further. That means you are getting fitter and burning more calories each time you do it as you are covering more distance.

From here on you can gradually increase the distance of this run and gradually turn another walk into a run.

As you get fitter you will reap the advantages of being able to run further. Your muscles, including your heart and lungs, get stronger. You are also able to do more work in any given period of time. You may have started with a 20min walk. If you reach a stage when you can run for that 20min you may be covering twice the distance – you are doing more than twice the work without spending any longer exercising! But running that far in 20min when you started out with your exercise programme would have been impossible.

Don’t be afraid to walk before you can run. Don’t feel the need to batter your body into submission. Always work at a level you can sustain and then step it up once you become comfortable with this.

Some of this information features in our much larger article A Beginners Guide to Running. Please take the time to check that out as it is packed full of useful information.

Also remember to train SMART. It’s another set of golden rules that you should adhere to. 

Happy running!

How To Start Running

Running is beautifully simple. It is cheap and one of the best ways of getting fitter and healthier. It is completely natural and you can do it where you want, when you want, with whom you want and with the minimal amount of equipment required. While it does you good, it actually feels good, too. Runners buzz with adrenaline!

There are millions of people in towns and in the country worldwide so you won’t be alone and it’ll improve your health and make you feel great.

Here are some of the top-line benefits:

Running will Burn Calories – Running is the simplest and most effective way to burn up calories. This helps you lose weight (or allows you extra treats!)

Running will change your Body Shape – Regular running reduces your fat percentage and tones your muscle. So, you look and feel better.

Your Heart Size will Increase – Your heart gets bigger and more efficient (not to mention more healthy) in response to regular training.

Running improves your Blood Pressure – Your blood pressure will start to drop within a few weeks of training. That’s healthy!

Running improves Blood Cholesterol – Your total levels should drop and the ratio of good to bad cholesterol (HDL/LDL) improves with regular training. That is good news!

Running gives you better Bone Density – The impact of running makes your bones more dense (this does not happen in non-weight bearing exercises such as swimming), which becomes more important the older you get. Stronger bones are better bones.

Stress Busting – Regular running has been proven to lower stress levels. Who wants to be stressed-out?

Sleep Soundly – Regular exercise can improve sleep habits and reduce anxiety. Which is another worry off your mind.

Improved self-esteem – Confidence and self-esteem have been shown to improve in response to regular running, most likely in response to the above health benefits. You can feel better about your raised self-esteem too.

Achievement – You will improve if you start training, whatever your age. Aside of the health benefits, this gives a great sense of achievement as you improve your running ability and fitness. You are still you – just better!

Running will Change Your Life – Use running to meet new people and to strike up friendships. Let it take you to new environments; different districts, woods, cities and even countries. Running will give you a new outlook on life.

Starting to Run

Beginning to run can be a little daunting, especially when you don’t really know how to go about starting. Here are some straightforward pointers to help you get off to the best possible start.

How do I start to run?

When starting to run, try not to be too ambitious in the beginning. You’ll start motivated and you will want to jog around the block as fast as your legs will carry you. If you are not careful, you will burn up all your energy and enthusiasm with a few early over-exuberant efforts.

Begin your life of running free by going for a walk! You’ve heard of walking before you can run right? Well, if you are not used to running, begin with walking then ease in to a run.

Here’s how to do it

Begin with three walks a week of different distances.

Use the short walk to ease in to running.
Start with 15mins of fast walking. Introduce just 30sec of slow jogging every 5min. Always start and finish with walking so put the 30sec in the middle of each 5min. You may need to slow the pace of the walking between these three 30sec runs – that is fine. Do not worry about how fast the running stints are, start as slowly as you wish. Your pace will improve as you get fitter.

Once 30sec is manageable, step up to 45sec in each 5min walking block. Build-up in 15sec steps until you are up to 90sec in each 5min. 

At this point, switch to one minute of walking followed by a minute of running. 

Reaching this stage will not be a simple progression. You may find you take far longer to get used to one progression than others. You may seem ‘stuck’ at one level for a while and at other times your progress might seem quite quick. The key is to be patient and to listen to your body. It may be necessary to take a step back at some points. Don’t be afraid to do this. If you are ill don’t train. If you miss training through illness or other reasons take as long building back to where you were as you missed. So if you missed a week take a week to get back into it.

Once you are alternating a minute of walking with a minutes running you can start putting those 15sec jogging stints into another walk each week.

Gradually by lengthening the stints you are running for and shortening the walking breaks you will reach a point where you can run the whole of what was your 15min walk. You will probably find that to make it last 15min you have to go further. That means you are getting fitter and burning more calories each time you do it as you are covering more distance.

From here on you can gradually increase the distance of this run and gradually turn another walk into a run.

As you get fitter you will reap the advantages of being able to run further. Your muscles, including your heart and lungs, get stronger. You are also able to do more work in any given period of time. You may have started with a 15min walk but you reach a stage when you can run for that 15min period and you may be covering twice the distance – you are doing more than twice the work without spending any longer exercising! Running that far in 15min when you started out with your exercise programme would have been impossible.

Don’t be afraid to walk before you can run. Don’t feel the need to batter your body into submission. Always work at a level you can sustain and then step it up once you become comfortable with this.

Put some stretching in to the mix to increase flexibility and reduce the risk of injury.

Sticking to the task

There will be times when it is tough to keep going. There are always plenty of ‘reasons’ not to run today, or temptations to do it tomorrow. Tomorrow never comes. Here are our top 10 tips to staying motivated:

1. Put your training in your diary. Set a reminder/alarm on your organiser if necessary. You won’t break an appointment at a specific time and place. A vague intention to do something is never likely to happen.
2. Creep towards it. So you don’t feel like training. But just put your kit on anyway and get your gym/training bag out in case you change your mind. Now it’s all there you might as well just go, right?
3. Do a short session. Don’t fancy a 30min walk/run? Do 15min instead. Better to do something than nothing and after 10min you often change your mind.
4. You tell yourself, “So what? It’s only one session.” But one missed session turns into two, two becomes a habit. Before you know it all your hard work to date is wasted, your clothes don’t fit, you’re out of breath walking upstairs and when you look in the mirror it looks like you’ve been super-sized. Just because of ‘one session’. May be you should do it!
5. Meet someone.Like putting a session in a diary, you are far more likely to train if you are going to meet someone. Even if it is that you usually both go to the same gym class the semi-commitment to that person makes you more likely to go. So find a training partner.
6. Have a training schedule. If the schedule on the fridge says 20min jog and it is there in black and white, you are going to do it. It removes the thinking about what to do and whether to do it.
7. Be accountable. It may mean having a coach. But just telling your husband/wife/colleague/friend that you are going to do certain training sessions means they are likely to ask whether you did them or how they went. That accountability is great. If you did it they’ll be impressed, if not they won’t be!
8. Keep a training diary. This allows you to be accountable to yourself. It can also mean that you can see if it is reasonable that you feel drained. If you have done a lot of hard work then it is time for an easier session.
9. Have a goal. If you have a specific reason for training in general and for what you are trying to achieve with any given session then when the doubts creep in you have an answer to your own negative thoughts.
10. Miss the session. If you are feeling ill or injured DO miss the session. You could do yourself real harm by training forcing you to miss far more training. The bad experience will make it far harder to get into good habits again. It is important to know when NOT to train.

Above all, train SMART

When you ‘get the legs’, i.e. are able to run non-stop for a distance two or three times a week, you might want to think about running longer. Setting yourself some realistic goals is the key to staying motivated. Think about what you want to achieve. Your goals should be SMART:

Specific – Be specific about what you want to achieve. Turn ‘I want to be fitter’ into ‘I want to be able to run three miles without feeling exhausted’. You should be able to see whether you have achieved you goal or not. Don’t throw in the towel if you fail for one day. Accept it, revise your goals (see below) and move on.

Measurable – Being specific is a big step towards having measurable goals. Measurable means being able to see whether you have done what you set out to achieve. But also you will see how close you have got. You may not be up to three miles but if you are at 2.5 miles that is not absolute failure! You can see that you have moved towards your goal and what more you need to do.

Adjustable – You may intend going to run three times a week. A crisis at work or home may mean this becomes unrealistic. Don’t throw your hands up and say ‘I’ve failed!’ Be flexible. Adapt to take into account changing circumstances. You may be getting fitter more quickly or more slowly than you expected. Adjust goals accordingly. It’s the smart thing to do.

Realistic – There’s nothing more demoralising than setting yourself goals that are either too easy or too difficult. You either achieve them early and have nothing more to aim at or realise they are never going to happen! Set a goal or series of goals that you can achieve but are challenging. But remember the previous point. Adjust your goals rather than sticking with ones that become inappropriate.

Time-Based – The best way of setting goals is to have a series of them. You should set some short, medium and long-term goals. In particular, focus on daily and weekly goals to give you motivation to get out there every time. Your short term goals should be stepping stones towards longer terms goals. For example, going for a run three times this week will take you towards your goal of being able to run a 10k race perhaps.

If you want to have a training schedule that matches the SMART system then see our training programmes and coaching section.

Check out our full SMART article here.

Food and Drink

One thing is for sure, you may feel more hungry when starting to run. Remember though, if you are running to lose weight, don’t increase your calorie intake too drastically. You will burn about 100kcals for every mile run so eating more “because I’ve run today”, will just mean you’ll put more weight on. Just change your eating habits.

Check out our top tips to a healthier diet

Ways to a healthier diet:

1. Eating five to nine portions of fruit and vegetables every day
2. Go for wholegrains when you eat grains
3. Choose lean meats
4. Try to get your fats from plants or fish rather than animals
5. Choose healthy food preparation methods, i.e. don’t fry.
6. Don’t panic if you do eat something unhealthy
7. Don’t diet – change your eating habits.

For our full article, see here.

However, it is vital that you drink enough fluids. Follow these steps to stay hydrated and healthy.

1. Aim to drink approximately 2 litres of water each day. For a more accurate guide you should drink 30-35ml of water each day for each kilo you weigh. (So 70kg means 70 x 35ml = 2450ml = 2.5l)
2. After exercise drink a litre of water for each kilo of weight you have lost. (Almost all the weight you lose is due to water loss)
3. Don’t worry too much about sodium/salt replacement as this is likely to happen through your regular eating
4. Tea can count as part of your fluid intake as if you are used to drinking it tea is unlikely to have a diuretic effect (to make you pee more). But aim to base your hydration around water
5. If you are exercising for 30min or less it is probably not necessary to drink while exercising
6. If exercising for more than 30min aim to drink 150ml to 200ml each 15-20min. 
7. Get used to drinking while exercising. Practise makes perfect. Many people find a half empty bottle is easier to drink from than a full one while running. It can also help to hold the water in your mouth before swallowing rather than trying to do everything at the same time and gulping down air with the fluid.
8. If you’ve entered a race as a goal, check out our race day hydration article.

For more information about hydration, check out the full article here.

 

What do I need to run?

The beautiful thing about running is that you need very little. A t-shirt, pair of short and a good pair of shoes – we can certainly help you there! Have a look at our guide to buying shoes and also look all the reviews. We hope we’ve written them in a user friendly manner and that they’re easy to understand.

If you’re new to running, buying the right basics can be a bit of a minefield. Please don’t feel pressurised in to buying the latest and often, most expensive kit when you’re starting out. Just pick up a few basic pieces and you’ll be good to go.

Shoes

It’s important not to skimp on a decent pair of shoes. If you skimp you will feel the consequences!

Proper running shoes are a ‘must have’ item. Running shoes have been designed to give the right amount of cushioning, support and flexibility for running.

Good fit is important. There should be a fingers-width of space between your big toe and the front of the shoe. Otherwise you may end up with your toes hitting the end of the shoe. Black toe nails are no fun!

Check out our website for more tips and the very best running shoe reviews. You might also want to check out our article on how to choose the right shoe for you.

Clothing

Clothing that is made for running not only looks better, it feels more comfortable and allows you to train more effectively.

Lightweight, breathable fabrics mean you can look and feel the part.

You can get away with wearing old cotton T-shirts for a run. But if you want to feel comfortable and look good buy specialist running wear. Proper running kit will draw sweat moisture (yep, that means sweat) away from your body so you stay dry and comfortable whereas cotton absorbs moisture making it heavy and uncomfortable.

At night time make sure you are visible. Wear white, light colours and/or kit with reflective strips/tabs on. You can buy reflective running bands some of which have lights on for added visibility.

If you know you will feel good and look good when you run, that makes you far more likely to go out and train.

Here’s a checklist of what clothing you should consider:

Shorts and underwear – Specialist running shorts are lightweight and have built-in briefs. Men’s and women’s briefs are cut differently. If you don’t have a specialist pair of shorts, don’t worry, wear supportive underwear under a normal pair of shorts. Women should wear a sports bra for comfort and support.

Tops – Choose light and comfortable kit. Stay cool in warm weather by wearing a lightweight T-shirt or vest. In cold weather, warmer layers including a long-sleeved T-shirt and even a weather proof jacket can keep you warm and comfortable. It is better to wear lots of thinner layers in cold weather than fewer thicker ones.

Socks – Good running socks will help keep your feet dry, will not bunch at the toe and will prevent rubbing in the key areas reducing the risk of blisters. You’ll be much more comfortable.

Tights– Again, technical fabric tights are much better than an old pair of jogging bottoms. They’re lightweight, will wick moisture away and it doesn’t matter if they get wet as they’ll remain light. 

Those little extras…

You’ve got everything you need above but the sports stores are full of little extra ‘must haves’ that might tempt you. The special water bottle, backpack, gadgets for your mobile phone (useful!) etc. You don’t need this kit but it is nice to have as a treat. We say – that’s what birthdays and Christmas is for, right?! 

If you are feeling flush though, the world of the GPS watch awaits you. The prices have come down dramatically over recent years and a GPS watch. You’ll be able to track and store your routes as well as a host of other great features such as measuring your heart rate – very important when starting out. Check out our article on using your heart rate as a fitness tool. Click here.

INFORMATION OVERLOAD!

We hope this has been useful and will get you on the road to a long and happy running career. Take your time to check out some of the articles on the site and also have a look at our coaching section.

A DEFINITIVE GUIDE TO BUYING YOUR RUNNING SHOES

Thinking of buying your firsat pair of running shoes? Want some general advise from industry insiders? We have reviewed all the latest running shoes to make it easy for you, but before you start, read our Guide to Buying and Choosing the best running shoes for you.

1. Do I need a specialist running shoe or will my casual sneakers do?

Ideally yes, a technical running shoe is important if you are pretty keen on doing plenty running. There are benefits to having a technical running shoe, mostly because running brands make many different types of running shoes to suit individual running actions.

If you are thinking of taking up running, a good pair of running shoes will cost you less than a month of gym membership and running shoes last around 400-500 miles of normal use, so it is a wise investment. Plus, you will get them dirty, and who wants to get their fancy sneakers dirty? Running shoes love puddles and mud, fancy Nike’s definitely don’t!

When you run, you strike the ground with your heel at force of over 3 times your body weight, so the impact is considerable then times that by thousands of foot strikes per run, so a good shock absorbing shoe, and possibly some support if you need it should be an essential investment. Better to invest in shoes than cloths at the beginning would be our recommendation!

Here is a great video to explain the force impact that running causes!

 

2. Why do running shoes cost so much and why are they different prices?

You will pay some money towards the design and development of shoes, the moulds to make the complicated midsoles and outsoles are expensive, as are the materials that they are made of – because running shoes are more durable than fashion sneakers they can be expensive. Running shoes are complicated to make, and the quality of the materials is good, so expect to pay good money. A higher price, generally means better technology in shoes across every brand, but do not go for the most expensive or the cheapest, GO FOR THE SHOE THAT FITS YOUR FOOT BEST, AND SUITS YOUR RUNNING STYLE – check out our shoe wizard; it’ll give you a head start on finding the right shoes for you.. 

Our best tip to buying a running shoe, is if you are not concerned by having the latest and greatest shoe, look for last year’s color or model of a shoe you like. They will be discounted, so you can pick up a top end shoe, for the price of a mid-tier version after the new shoe comes out! 

WARNING – do not buy shoes older than 4 years, because the foam in the midsole and the glue holding the shoe together will degrade over time, (even in the box in the store room)  and the quality of the shoe goes down rapidly! 

Take a look at all our reviews and find a shoe you like, then see if we have a review of the older version – you can see the price difference in the buy now button on our site and maybe pick up a bargain. 

 

3. What is the most important thing in a running shoe? 

THE FIT IS THE MOST IMPORTANT PART OF A RUNNING SHOE – You must ensure that the shoe fits your foot. It sounds obvious, but if you run in shoes that do not fit well, you will end up with issues. Blisters, black toe nails, even no toenails are common, it can be a painful experience. 

THE TYPE OF RUNNING SHOE IS IMPORTANT – Running shoes can seem complicated, but when you cut through all the crazy marketing you are going to buy either a NEUTRAL SHOE where the midsole is one density EVA , or a SUPPORT SHOE where the midsole has a harder foam on the inside to help stop your foot rolling in (over-pronation). There are different levels of support, from some gentle guidance features within the shoe to full-blown motion control features. Check out our best running shoes on the market guide here as we’ve brocken them down in to each category.

It is recommended to understand if you are a neutral or over-pronator and buy a shoe that suits your action. Take a look at our Guide to Choosing The Correct Running Shoe below.

Here are tips for best running shoes for your foot shape:

• Always lace up your shoe when trying them on. This locks the heel in place, and when you move around in them, YOUR HEEL SHOULD NOT LIFT UP FROM THE FOOTBED. 
• Never lace the shoes too tight, or you risk damaging the bones in the top of your foot. Lace them from the bottom holes and work your way up so the pressure is even over the whole foot. Too many people just pull the top lace tight and it creates huge pressure on the top of your foot!
• Have at least half a thumb space at the front of the shoe – your toes should NOT TOUCH THE END OF THE SHOE. When you run, your feet will get hot from pounding and friction in the shoes, and they will swell a little – so you need to allow for this extra space or you risk losing a toe nail!
• Not all shoes are the same length and same width. E.G. A US 9 from Nike is a different length than a US 9 from Adidas, each shoe is an individual fit and feel, so you have options to choose from. There is a reason why runners tend to buy the same shoe, year after year, once they find a shoe that fits their foot!

It all sounds obvious, but you are going to strike the ground thousands of times in the shoes, so they need to feel great when you put them on. ANY CONCERNS about the way they feel, from length, to hot spots (can you feel the upper rubbing) – try a different pair to compare. 

4. Running Shoes for Beginners

There are NO BEST RUNNING SHOES FOR BEGINNERS or best running shoes for elite athletes – the best running shoe is the shoe that fits you personally, at a price that you are willing to pay! 

The best example I can give you of running in the shoe that suits you best is from my days working at Adidas as the Sports Marketing Manager. We sponsored the best distance runner in the world, Haile Gebrselassie who broke most of his world records in the most entry level kids running spikes that Adidas made. He loved the shoes and did not want to wear anything else. We just had to make a cool looking upper, or the higher priced shoes would not have sold!

We test and run in over 100 pairs of running shoes per year, to try to bring you the best advice possible. Our Best Shoes of 2020 is the best place to look for a quick overview, or use our SHOE WIZARD to help us give you a personal selection to find a shoe that suits you. 

5. How many running shoes do I need?

Maybe a strange question but it is very relevant! Running is very repetitive, and overuse injuries are common. You strike the ground and push off almost exactly the same each stride, time after time after time. Having more than one pair of running shoes that are different can seriously help this issue, as you will run, land and take off slightly different, in different shoes – which could really help the micro fatigue issues caused by repetition – the modern equivalent is IPHONE THUMB, where you get a sore thumb by tying the same day after day – same principle. 

So, if possible alternate your running shoes day after day. It will also be a huge advantage in winter, when more than likely your shoes will get wet – which means they lose cushioning properties. Letting them dry out, and alternating is highly advisable. 

Who does not want more than one pair of beautiful running shoes – here is your perfect excuse!

6. Best Running Shoe Stores – we recommend…

With all the information on our site, it will make it easy for you to buy a shoe on line. Next to each review, we have a link to our favorite running stores where you can support great running specialist stores by purchasing from them.

 

7. Please help the running community and leave a review

This is a community and we should help each other out. If you love a shoe, please leave a review of your own to help others decide. If you dislike the shoe, tell us!

If you want to contact us directly – email us at [email protected]

Sign up to our web community, and we can inform you of all the best info on the web about running shoes and more. 

A Guide to Choosing Your Running Shoes

For any runner the most important part of their running kit is what they wear on their feet. Whether you call them running shoes, trainers, sneakers, runners, or anything else for that matter, they are what is protecting you from the hammering of your feet hitting the ground and are also responsible for dealing with all kinds of other twisting and shearing forces that are generated as you run.

Of course, no two people are the same. You may be looking to run for 10min on the treadmill, take on a 10K race at full blast or to churn out a long run across the fells. You may be large or small, male or female, slow or speedy. What you need are running shoes to suit YOU. Your trainers must be what YOU need for YOUR running.

We can help you work out what kind of shoes you need. Then you can look at our extensive listings to find out which running shoe is right for you.

But first of all finding the right pair of running shoes means knowing your own needs.

Your biomechanics

Whether you are road running, treadmill running or running anywhere else a key factor will be your own personal biomechanics.

When your foot hits the ground it is likely to be landing on the outside of the heel. Your foot then rolls inwards to be flat on the ground. This rolling motion, called ‘pronation’, absorbs shock and gives you balance as you run.

It is very common for a runner to have their foot roll too far as they run. This is called ‘over-pronation’. To work out whether you over-pronate is quite straight forward and there is no need to worry if you find you are an ‘over-pronator’. It is a very common trait and there are plenty of shoes designed to help manage your footstrike, keep you comfortable and help you avoid injury.

The old shoe test

Take a look at a pair of your old shoes to see what kind of shoes you need:

• Stand them on a level surface and look at them from behind the heel.
• If you over-pronate your shoes will show a slight inward lean. You need support shoes or motion control shoes if you feet roll too far. (Many people make the mistake of looking at wear on the outsole at the outside of the heel and thinking they don’t over-pronate. This wear is caused on landing and does not relate to pronation)
• Under-pronation is when a runner’s foot does not roll far enough. If you under-pronate your shoes will show a slight outwards lean. Choose a pair of cushioning shoes.
• Correct pronation means there won’t be any lean. Your feet are said to be neutral. You should choose neutral shoes.
• A final thing to consider. If you have run in support shoes in the past, not had injury problems and your shoes show no signs of inwards lean it probably means you do need support shoes but the shoes have successfully prevented the over-pronation in the past.

The wet foot test

An alternative way of being guided as to what type of shoe you’ll need is the wet foot test.

With damp feet leave a barefoot print on a tiled floor (don’t use a soft floor or carpet).

If you have a ‘flat foot’ it shows you have a low arch. Your foot print will show almost the whole sole of your foot with the band between heel and forefoot virtually the full width of your foot. Low arches usually indicate your feet are prone to over-pronation.

If you have a ‘regular’ arch the band between heel and forefoot will be around half the width of your foot. There is less likely to be a problem with over-pronation.

If you have a high arch you will see only a narrow band, or even no band at all, between the forefoot and the heel on your wet foot print. This indicates a high likelihood of under-pronation. You too should choose a neutral shoe.

Consider your footstrike

Runners also vary in where their feet hit the ground. Most people heel strike. This means their foot hits the ground heel first before they roll forwards and off their toes.

A forefoot striker lands on the forefoot, they may then rock back onto the heel before moving forwards off the forefoot.

A midfoot striker lands with their foot heel and forefoot landing together.

A forefoot striker will need more forefoot cushioning as the forefoot is taking the initial impact force as well as the forces generated by toe-off. You will also find that as you run faster you will run more and more on your forefoot with the heel having less contact with the ground.

The shoe categories

We can divide running shoes into the following categories:

Neutral – These trainers are for runners who are neutral or under-pronate (supinate). Some shoes in this category may also be suitable for mild over-pronators. Under-pronators should look for a flexible pair of well cushioned neutral shoes.

Support – These still have the same kind of cushioning technologies as neutral shoes but in addition to this they have features to give extra support and guidance to slow and reduce over-pronation.

Motion Control – People who over-pronate more severely and heavier runners who over-pronate can choose these shoes that provide extra support and guidance.

Trail – specifically designed for off road running.

Lightweights – for use in fast training or racing. Less protection than regular training shoes. These shoes are also either neutral or supportive.

Racers – Made for racing or very fast training (eg track work). These shoes are very light but offer limited protection. Some offer some support for over-pronators.

To find out all about the shoes in each of these categories see our guide to running shoes where we review the trainers to let you know what is suitable for which uses.

General advice for buying shoes

There are some steps that you can take when buying your running shoes from a shop that can make sure you buy a good pair that will suit your running:

• Leave a thumb’s width at the end of the shoe rather than going for a really snug fit. This will allow for the swelling of your feet and movement within the shoe which takes place as you run. You will probably buy a bigger size for trainers than for your regular shoes
• Buy when the shop is quiet. Saturdays can be busy so it is harder to take your time trying on the shoes and deciding
• When you go to the shop take along your normal running or sports socks. Put them on to trying your trainers on so you get the right sense of feel and fit
• Buy shoes in the afternoon or evening. Your feet swell slightly through the day so this will help get the fit right
• If the shop you go to offers an assessment using a forceplate or treadmill this is a good thing. But check the qualifications of the person doing the assessment. The most vital part of the assessment is the skill of the person doing it and their reading of the results.

Our Guide to Vitamins

It just doesn’t make any sense.
 
The guy at the end of the office ended up on the receiving end of a Greenpeace whale rescue the last time he was on the beach. But he is always on a diet. Ask a waif what she eats and it’s along the lines of, “Burgers, junk food in general. Oh! and lots and lots of yummy chocolate. Got one of those metabolisms, I never exercise darling.” Right, but you still have to wear wide shoes to stop you falling down drains.
 
Life is not fair…and people lie.
 
But even if some people’s metabolisms seem to process anything that’s thrown at them while others among us put on weight just talking about food there is far more to diet than calorie counting and weight loss.
 
Console yourself with the fact that the waif with a bulk discount deal from Cadbury’s may well have all kinds of disasters waiting to happen as her body lacks nutrients that will keep her fit and healthy down the line. It may be that if she did try to exercise she’d find out that being inshape is different to being the right shape.
 
Of course you need to be sure you are not eating too much. But it is not just quantity that matters. Quality matters too. In terms of your diet that means you need the vital nutrients – that means vitamins and minerals. These will help you to fight illness and can increase life expectancy. They help your body carry out all the chemical processes necessary for it to stay healthy.

A key source of vitamins and minerals are fruit and vegetables. You should aim to eat five to nine portions each day. Roughly speaking a portion is a piece of fruit, glass of fruit juice or handful of vegetables. But some nutrients are present elsewhere to. Other foods also contain vital nutrients, such as dairy products being rich in calcium, so a varied and balanced diet is important.

Here are some of the nutrients you need to ensure you are taking on board. The recommended daily allowance figures come from the European Union RDA levels. These figures indicate the minimum levels necessary for the average person to prevent the diseases commonly associated with deficiency in the vitamin or mineral. For optimal health and to help prevent other diseases it may well be necessary to have more than this amount each day. This is why you may see some supplements having far higher levels than these RDAs.

Vitamin A

Good levels of Vitamin A will help your sense of taste, appetite control, eyesight, growth and your cells with reproducing.  Good sources of Vitamin A include liver, fish-liver oil, carrots, green leafy vegetables, and dairy produce. An early sign of deficiency can be poor night vision. The recommended daily intake is a minimum of 800 micrograms (mcg).

Vitamin B1

The vitamin is good for your nervous and digestive systems, for your muscles and heart. Every cell of your body needs B1 to function properly.

Good sources of Vitamin B12 are liver, yeast, rice, wholemeal products, peanuts, peas, beans, fish, meat and milk. This is also called Thiamin or Thiamine and the recommended minimum intake is 1.4 milligrams (mg).

Vitamin B2

Vitamin B2 is good for your skin, nails, hair and eyesight and it is needed to help process amino acids, fats and carbohydrates. Vitamin B2 is found in milk, liver, cheese, green leafy vegetables, fish and . If you don’t get enough B2 the the skin around your nose and mouth can deteriorate. Vitamin B2 is also called Riboflavin. The recommended daily allowance is 1.6 milligrams.

Vitamin B3

Vitamin B3 is used in turning food into energy and the production of red blood cells. Good sources of Niacin are liver, whole grains, eggs, avocado, peanuts, fish and meat.

In rare case insufficient Niacin can lead to pellagra; sufferers may have dermatitis, diarrhoea and some mental health problems. This vitamin is also called Niacin. The recommended daily intake is 18 milligrams.

Pantothenic acid

This vitamin has a strong relevance for modern life as it is useful for fighting stress, fatigue, allergies and asthma. It also helps your body get the energy from the food you eat and process cholesterol. Foods that are good sources of Pantothenic acid are fresh fish, liver and chicken, mushrooms, cauliflower and potatoes, whole grains, yeast, dried beans and peas, avocado, oranges and bananas, peanuts, salmon, pecans and hazelnuts, milk, cheese and eggs. This is also called Vitamin B5 and it is recommended you have at least six milligrams a day.

Vitamin B6

Vitamin B6 is good for your skin and nerves. It is also key processing amino acids and allowing your body to utilise carbohydrates. You can get your Vitamin B6 from fish, bananas, chicken, pork, whole grains, dried beans, potatoes, lentils, and tuna. It is thought to be rare but Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion. This is also called Pyridoxine. The recommended intake of this is a minimum of two milligrams.

Biotin

It helps your body metabolise protein, fats, and carbohydrates. Good sources of Biotin are organ meats, oatmeal, egg yolk, mushrooms, bananas and peanuts. This used to be called Vitamin B8 and it is recommended you have 150 micrograms each day.

Folic acid

This is best known for being taken by pregnant women as it helps to prevent birth defects it is particularly important for pregnant women. This is partly because it helps form building blocks of DNA, the body’s genetic information. But Folic acid also is important for production of red blood cells. Good dietary sources include carrots, yeast, liver, egg yolks, melon, apricots, pumpkin, avocado, beans, rye and whole wheat, green leafy vegetables. This used to be called Vitamin B9. The recommended daily intake is 200 micrograms.

Vitamin B12

Vitamin B12 is useful in red blood cell production, DNA replication and for the nervous system. Good sources include fish, liver, beef, pork, milk, cheese and eggs. If you don’t get enough B12 it can cause fatigue and contribute to pernicious anaemia. Also known as Colbalamin the recommended daily intake is one microgram a day. 

Vitamin C

Vitamin C is known to help your immune system. It helps your body to fight off bacterial and viral infections. It also is valuable for fighting the effects of cigarette smoke, healing wounds, reducing cholesterol, increasing cell lifespan and it also prevents scurvy. Good sources are citrus fruits as well as tomatoes, cauliflower, potatoes, green leafy vegetables, peppers. If you don’t get enough Vitamin C you will be fatigued, find cuts take longer to heal and that you are prone to bleeding gums. This is also known as Ascorbic acid. The recommended daily intake is 60 milligrams.

Calcium

There is around two to three pounds of calcium in your body. Almost all of this is in your bones and teeth. It is needed to form bones and teeth. But it is also important for processes such as blood clotting, sending signals in nerve cells, and muscle contraction. Calcium is found in dairy foods, sardines, salmon and green leafy vegetables. Inadequate calcium can lead to osteoporosis. The recommended daily intake of calcium is 800 milligrams.

Chromium

Chromium helps the body maintain normal blood sugar levels. It can be found in brewers yeast as well as in grains and cereals and in some brands of beer. There is no given recommended daily allowance.

Racing Made Easy

Some people think they are not good at races. They don’t enjoy them and feel that they don’t have a lot of success.

But by following a few simple steps and avoiding some common pitfalls your racing can be far more successful.

• Prepare properly. First of all you need to go out and do some training. At least half of your running each week should be steady running (where you can hold a slightly breathless conversation).
• Prepare for race pace. As well as steady running run to prepare for race pace. Either run a series of short efforts with rest in between (e.g. 4 x 5min efforts with 3min rest), do a run where you mix the pace as you feel (called a fartlek) or do a run where you start easy before running at a fair pace (tempo) and then finishing with more easy running. Check our guide to running a faster 5k or 10k if that’s your distance.
• Do a long run. Include one far longer run once a week at a slower pace. For marathon training aim to build up to two hours of running.
• Don’t race in training. Racing takes a lot out of you. Save your big effort for race day. Training should include easy, steady and hard work. Flat out only comes on race day. Many people do everything fairly hard and then only manage fairly hard on race day.
• Find a training/racing partner. Having someone to train with helps with motivation, helps you to judge your pace and gives you better pace judgment. You can also pace each other in races.
• Prepare for race day. Have a routine for eating (a light meal a couple of hours before you race), sleeping (getting up in time to get to the race), drinking (used to being hydrated but not suffering a stitch) and warming up (easy jog, stretch, a few bursts of faster running over 50m or so). Use it in training so it is second nature. Get used to training at race time, whether that’s morning or afternoon, so race day feels a familiar routine.
• Don’t be put off. It’s likely that many people around you will do very different things prior to racing. Don’t follow what they do even if they are better than you.
• Start as you mean to go on. The race day buzz makes it very easy to get carried away with your pace early on. This is especially true if you see someone you know just ahead. But aim to run even pace. Check out our Beginners Guide to Racing
• Don’t act on feeling bad or feeling good. If you are ill do not race. But if you feel bad do not panic. It is often nerves and you will be fine when you get going. If you are feeling good don’t go charging off – it is often the adrenaline. Stick to your initial strategy, once you get to halfway you can push on of you are still feeling good.
• Vary your racing. Many people make the mistake of seeing themselves as a specialist at one particular distance. They may well be best at that distance. But racing over longer and shorter distances makes you even better over it by boosting speed and endurance in a way you never thought possible. You may even find hidden talents you did not know you had.

Running stretches you should do every day!

No time to stretch? Stretching muscles is a must for runners. There are just too many benefits and not stretching could result in injuries that might well cost you time and big physio bills – how boring is that!

Do these few simple stretches daily to maintain and increase flexibility.

Before you get going – read our article on warming up.

Pre-run stretches will dramatically reduce the risk of injury and you’ll perform better on your run.

Post-run stretches gives you the opportunity to lengthen the muscle and increase general flexibility. It also helps you recover and reduces the stiffness that you might feel the next day after a run

• Make sure your muscles are warm before you begin to stretch
• Never bounce – ease in to stretches and hold for 30 seconds
• If it’s painful, you’ve stretched too far
• Stretch post-run as well as pre-run
• Keep things equal – stretch the same muscles for the same time on each leg

We suggest also stretching your upper body pre-run. You might try some circling of the hips, side slides, shoulder and arm rotations etc. But concentrate daily on the big leg muscles:

• The Glutes – the gluteals are the big buttock muscles
• Quads – the quadriceps are the big muscles on the front of your thigh
• Hammys – the hamstrings are the big muscles at the back of your thigh
• Calves – the calf muscles (there are two of them) are the muscles behind your shin in the lower leg

You can perform these outdoors or indoors.

How to Stretch

The Glutes

The gluteal and piriformis – a muscle that lies underneath the glutes – can be a problem to stretch. You almost need to get in to a yoga position to get a good stretch but it is important that you do. Your glutes work very hard when running and not stretching can lead to sciatic pain.

• Lay on the floor. Cross one leg over the other and rest your ankle on your knee as per the picture below
• Slowly raise that non-twisted leg up towards you, use your hands to help you with this and to control the speed of movement
• You’ll feel the stretch in the buttock
• Hold for 30 seconds, then repeat on the other side
• The tension will ease in the buttocks but aim for at least 3x 30 seconds on both sides

Hamstrings

The hamstrings are massive. They start up by your bum and run the full length of your thigh finishing below the knee, responsible for bending the knee amongst of things. They help control your body on landing (stop you falling forward!) and tight hamstrings severely impact stride length so it is important to keep them flexible.

• Keep the leg you wish to stretch straight out in front of you and bend the other leg so that the sole of your foot is on your inner thigh. This should help you balance
• With a straight back, slowly ease forward. You will feel the stretch in the back of your thigh. You can ease your hands along the front of your thigh and down beyond your knee (depending on your flexibility) to aid stability in this position
• Hold for 30 seconds then ease yourself back up
• Swap legs and repeat

Again, hold each stretch for 30 seconds and remember to keep your back straight.

Quadriceps

Quads are super important for helping you drive along and work especially hard when running up hill.

• Stand and balance yourself – hold on to something like a tree
• Raise your leg backwards and grab the ankle with the hand on the bent leg side.
• At this point, make sure you’re standing straight up (there’s a tendency to lean over to the side) and rock your pelvis forward. You might feel a stretch in the front of your groin if tight.
• Slowly pull the ankle up towards your buttock and you’ll feel the stretch in the front of the thigh.
• Hold for 30 seconds and easy your heel away from your bum and back down to the floor.
• Swap legs and repeat on the other leg.

Suggest at least 3x 30 seconds on each leg.

Calves

Calves work hard and they’re hard to rest so look after them. The calvf muscles are made up of two muscles:

The gastrocnemius (outer calf) and

The soleus (inner calf)

They take a pounding on impact helping to stabilise us and they obviously work exceptionally hard when driving off.

You need two different stretches in order to ensure flexibility in the calf area.

Stretching the gastrocnemius

• Take a stride forwards
• Make sure both feet point forwards
• Keep the back leg straight – this is the one you’re going to stretch, and keeping your back straight, lean forward from the hip. The front leg can bend in order for you to lean far enough forward
• You feel the stretch in that lower leg
• You may want to lean against a wall or tree to help you stabilise yourself
• Hold the stretch for 30 seconds. Ease yourself back up and repeat with the other leg

Repeat 3 times or more if you are tight in the lower leg.

Stretching the gastrocnemius. The rear leg is the one that is being stretched.

Do not forget the other calf muscles. the Soleus. Stretching this is vital to ensure good power off and to also maintain that the Achilles tendon remains flexible as this stretch will also stretch the Achilles.

See the picture below. It is the front leg that is being stretched and you can move nearer the fence or tree for this one.

• Move the non-stretching leg backwards to stabilise you and again, have both feet facing forward
• Bend that front leg and ease forward
• You can feel a stretch in the lower calf
• Hold for the 30 seconds then swap legs

Repeat 3x 30 seconds but more if sore in this area.

Don’t forget to repeat these stretches post-run.

These essential stretches for runners will help you stay flexible and injury free. Good luck!

What Your Scales Will Tell You 

If you are looking to ‘get in shape’ you may well look to the scales for an indication you are moving in the right direction.

You will want to see whether you have managed to lose weight. In particularly you will be after shifting body fat. For aesthetic reasons you may be thinking about losing the love handles, wobbly thighs and extra chins. But there are good health reasons for shifting excess fat too – the unseen excesses of fat around your internal organs for example. You do need to be careful, however, of going down the root of thinking that fat is purely bad. It is used for many things by the body including protection of your internal organs and temperature regulation.

You need to be even more careful about placing too much store on what the scales say.

Having adequate water is important for good health and for losing excess weight. Most people are normally dehydrated and as you start to exercise you will need to ensure you are properly hydrated. Your body will demand it and you will feel the effects if you are dehydrated. But as water weighs one kilogram per litre re-hydrating can lead to the scales showing you are heavier when what has actually happened is a positive step to improving your health.

Whether you are looking to lose weight or get healthier drinking enough water is important as it helps with muscle tone, digestive efficiency, clearing toxins from the body and combating muscle and joint soreness. You should be looking to drink 1.5 litres a day plus more if you exercise.

This is where the scales can come in very useful. Any weight loss between immediately before exercise to immediately after exercise is almost all due to water loss. So weigh yourself before and after training and drink a litre per kilo you lose. So if you lose 0.5kg drink an extra half-litre of water.

But what don’t the scales tell you?

A lot of people talk about calorie counting. Calories are measures of energy. Eat more fuel than you burn off and you put on weight as these calories are stored. Excess calories stored as excess fat are more harmful than those stored as glycogen/carbohydrate. This is why eating too much fat is more potentially harmful than eating too much carbohydrate. Excess fat that you eat is readily stored as fat whereas excess carbohydrate has to go through more of a process before that is stored as fat.

Your scales do not count calories. When it comes to your scales one pound is the same as any other pound. If you are wearing heavy clothes your scales don’t spot it – they just say what the weight stood on them is.

For your body and for your health one pound can be quite different to another. A pound of fat has 3500 calories in it. A pound of carbohydrate has a little less than half this amount of calories. But that is not the fully story, because for every gram of carbohydrate stored by your body in either the muscles or the liver you also have to store approximately three grams of water. It is important to remember there are these two types of energy reserve stored in your body. We will learn more of why soon.

So a pound of fat has 3500 calories in it. That is a lot of energy and why you need to think longer term than just day-on-day. For example if you lose 500 calories of fat each day you can lose a pound of fat in a week. The best way to do this is by both taking in less calories, particularly from fats, and also increasing the amount of energy you use by doing more exercise. More exercise includes training sessions but measures such as doing more walking and using stairs rather than lifts will help too.

You may do some maths and think you are eating 500 calories less per day, or, say, eating 300 calories less and burning 200 calories a day more. Why are you not losing a pound of fat a week? It may be because it is hard to be precise about how much energy you are expending. But there are other factors.

Your body stores fat as an energy reserve. But remember there is carbohydrate or glycogen stored too. There is not a definite dividing line where your body goes from burning glucose to fat but your body does preferred to use primarily carbohydrates as its source of energy for many activities – that is why a sugary drink or snack can give you an instant buzz. When fat is used it has to be broken down and then called upon – either as a direct energy source from fatty acids or after being used to make glucose. So burning 500 calories off is not the same as burning off 500 calories of fat reserves. Calories will come from stored carbohydrate too.

A good way to keep your body burning off fat is to raise your metabolic rate. This means you are burning the calories even when you are at rest.

Simply put metabolism is your body processing fuel to carry out different tasks – you may think of it as the rate at which your body’s engine is running. Your ‘basal metabolism’ is the rate at which your body ‘ticks over’ to keep the essential basics happening – your breathing, your heart beat, maintenance of organs and so on. It’s what is still going on if you are asleep or lying down, and it actually burns well over half the calories you use per day. Therefore raising your metabolism will increase the amount of calories you burn off.

More exercise is a great way of raising you metabolism as your body then has to recover and adapt to the work you have done. This is one reason exercising at ‘fat burning’ levels, that is usually at lower intensities, is not the golden ticket it may sound. Exercise leads to calories being burned long after you have stopped exercising. Exercise such as weight training can lead to your metabolism being raised for a long period whether you are in the ‘fat burning zone’ or not. Trying to draw definite lines between when you are burning fat and carbohydrates/glycogen over simplifies things and may mislead you.

There are other steps you can take to help your metabolism:

• Eating breakfast will help kick start your metabolism in the morning – it is like putting coals on a fire that has died down. Things have died down over night but the fuel gets things going again. The fact your metabolism is slow in the morning may mean you don’t feel particularly hungry but don’t be misguided by this into skipping breakfast to try to cut down on the calories.
• Eating late at night is not good as you are taking fuel on at just the time your metabolism is about to slow right down as you sleep.
• Eating too little will slow your metabolism. As pointed out there are some essentials your body always needs to be doing even when you are asleep. If you are not taking on much fuel your body still needs to do these, it will slow everything down as a defence mechanism to ensure it can do this. This is not healthy! This is one reason why steady weight loss over a longer period is far more beneficial, desirable and sustainable than a crash diet.

Sometimes you can step on the scales and it seems your weight is going up and down. While wide fluctuations are not healthy a variation of a couple of pounds can often happen, especially when you are exercising regularly. Part of it may show you need to re-hydrate after exercise. But also remember the fact that glycogen is stored with three times its weight in water. When you exercise carbohydrate is burned off and, therefore, less water is retained too. But as your body replaces the carbohydrate/glycogen this and the associated water is put back.

At other times it may seem your weight is not moving although you feel that you are getting fitter. As mentioned already this could be due to your body being more hydrated. But increased exercise can lead to some more muscle being put on. As well as the weight of the muscle itself (which is heavier than fat) this muscle will need more water and glycogen stored with it. But as muscles help you burn off fat this muscle is a good thing – even if it adds something on to your on-scale weight.

The key is to monitor your weight over longer periods such as a week or a month at a time. Even changes in exercise level and diet will not lead to instant changes. No matter what your scales say you can tell whether you are changing shape by the fit of your clothes. Looking in the mirror can also help but sometimes we can be our own biggest critic and not see the changes that are obvious to everyone else.

By being fitter you will be able to get more done during a day for a given amount of effort – in other words you will feel you have more energy. Your blood pressure and cholesterol are more likely to be at healthy levels. You are likely to sleep better and have a more efficient digestive system. Circulation will also improve which brings health benefits and as more blood flows near to the surface of your skin it looks and feels healthier.

So use your scales, but do not read into your weight things that are not there.

What are you doing for Global Running Day?

The Global Running Day is a worldwide celebration of our glorious sport. It is aimed at getting non-runners (apparently, the exist) moving, and it doesn’t matter what sort of shape you’re in or how old you are. Take the streets and do your own thing – run a lap of the block, jog a path in a park or just take the dog for a walk. The idea is that you just commit to do something and it’ll be great if you rope some friends in to joining you. You being active can inspire others!

The New York Road Runners Club have joined the virtual world and have a 1mile challenge, powered by Strava, for you to sign up to. Run a mile wherever you live, sign up here

If you wish to give yourself more of a challenge, you can find a Global Running Day event here 

One of the most inspirational parts of the Global Running Day is the ‘Million Kid Run’ which is aimed at getting young people excited about fitness. It is hoped that by getting our kids moving, they will discover that being active is fun and easy to do. 

What are we doing? Well, we’ll be taking the latest Under Armour Sonic Hovr shoes for a 10 mile spin around Amsterdam and putting them through their paces. UA’s Hovr technology provides a ‘zero gravity feel’ to maintain energy according to the marketing so we’ll enjoy that ride! They’re rammed with tech so we’re looking forward to giving them a spin. We tried the Phantom a while back which we found a little unstable, but the Sonic looks like a more serious proposition altogether. 

Whereever you are, have fun and change the world! 

There are two things the world is not short of: running shoe technologies and marketing noise! We decided to write an overview of each major brand to help give you the low-down of what each brand is about and what they offer. We hope it helps!

Adidas

The powerhouse German sports brand is guaranteed to deliver quality made shoes and the latest innovations thanks to its enormous research budget and incredible manufacturing abilities. 

Making an impact in the running market for adidas has always been difficult as it is a multisport business with a focus on Soccer, and a lifestyle business that is growing exponentially. Adidas produces an amazing array of running and track & field products and is constantly pushing boundaries in innovation but finding a great shoe from them can be difficult because of the number of shoes that they manufacture for a cross-over casual consumer.

The Adidas flagship technology is BOOST – a 3rdparty product produced by BASF with is technically called an expanded thermoplastic polyurethane (E-TPU) which adidas puts in the MIDSOLE of shoes to deliver some of the best feeling shoes on the market. 

Boost is without doubt the Rolls Royce of modern midsole materials right now with a super soft feel and amazing spring back response, but it’s the ability to maintain its cushioning properties over more miles that makes it a stand out technology in modern running.

Adidas have a huge lifestyle range under its ‘Running’ umbrella, so be sure to cut through the marketing dollars and find a ‘technical shoe’ make by their running department to get the best running product you can.  The best adidas running shoes on the market right now are without doubt the Ultra Boost and Supernova ranges created by the technical running team at the head office, and not the lifestyle team. 

If you are looking for beautifully soft, maximum cushioning running shoe, adidas are a great option, but be warned that Boost is not a stable compound due to its soft properties so heavy pronators should ideally stay away and look for more structured, traditional midsole designs.  

Check out our Guide to Adidas here

The best adidas cushion shoe we have tested so far this season is the ADIDAS Solar Drive

The best adidas support shoe we have tested so far this season is the ADIDAS Solar Glide ST

Altra

Founded in 2009, Altra is a newer brand to the market with a growing number of followers. Designed around two staple features / technologies – Altra have carved a beautifully unique space it the running market that gives the consumer a simple to understand and functional technology that some find massively beneficial to reduce injury. 

Fully cushioned shoes with a deep EVA midsole but built on a ZERO DROP platform. This is an incredibly simple idea, but it has not been done for many many years where the heel and forefoot midsole heights are the same distance from the ground – meaning the foot is in a flat position in the shoes and not on top of a traditional wedge of cushioning where the heel is raised to a higher height that the forefoot, to deliver impact cushioning and a roll forward. 

It is important to state here that a transition from traditional wedged shoes to zero drop needs to be managed, and it is not for everyone’s liking – wanting to run in zero drop is a personal thing and absolutely some people love it, and some hate it, especially on longer runs. 

The last shape (the shape of the shoe) is designed to mimic the natural shape of the foot, which Altra call Footshape. Altra create a more rounded toe shape with a squared off look, allowing the toes to spread out and the big toe to remain in a straight position thanks to the extra volume in the forefoot. The shoes look ‘funny’ but once on, they feel extremely comfortable and the last really does accommodate a wide foot easily. 

Altra is a superb brand for runners seeking that barefoot / natural shoe but without a compromise of cushioning as they have the protection of a midsole for hard surfaces. We have recently tested the racing shoes and a trail shoe and both have been very well received by our testers. Altra are expanding the range to meet the requirements of a wider range of runners, but are really keeping true to the zero drop and footshape design, so we cannot recommend them hightly enough if your keen on trying the world of zero drop footwear. 

The best ALTRA running shoe we have tested so far is the ALTRA TORIN 

Asics

Anima Sana In Corpore Sano – Latin for: a healthy mind in a healthy body. ASICS was possibly the best known and most popular ‘technical running brand’ of the past 15 years, with a huge range of shoes for all types of runners. Asics develop and range shoes for all types of runner based around its legendary GEL technology which offers superior shock absorbsion and a soft initial impact on hard surfaces. 

Gel inserts come in many shapes and sizes in the asics line, but the best versions are the shoes with a large insert of GEL in the rear of the shoe on the outside edge of the midsole, which allows the heel to de-couple nicely and gives a really smooth ride. 

Some asics GEL pads are so small in the internal versions, they are almost pointless, so try to stick to the visible versions for the best performance if your budget allows. 

Runners go back for a latest asics models year after year, thanks to the consistent range building and tweaking not re-inventing the range season on season. Asics have a huge faithful following thanks to years of well make and dependable products based around the core line of NIMBUS, CUMULUS, KAYANO and GT series shoes – all of which are superb running shoes. 

Asics have lost market share in recent years with stiff competition from other specialist brands innovating and creating great running shoes, but asics shoes are still some of the best made, hardest wearing and comfortable shoes available today. 

Check out our Guide to Asics

The best neutral asics running shoe right now is the ASICS GEL NIMBUS 

The best support asics running shoe right now is the ASICS GEL KAYANO

Brooks 

Brooks running has gone through an enormous growth over the past 10 years because of its back to basics philosophy of product creation. A small range of shoes compared to other mayor players, allows Brooks to focus its efforts and it has paid off with a number of best in class shoes available today being a Brooks product. 

With nothing flashy, and beautifully balanced shoes, Brooks always had the reputation of making amazing stability shoes but its cushion shoes are equally quality these days. Brooks look like proper traditional shoe when you pick them up – overlays on the uppers in the right places, no really fancy materials to try to fake a look, and midsole/outsole designs that are right no point for high mileage training and racing. 

Brooks technologies are well designed and simple but combine effortlessly to deliver soft yet responsive shoes across the range, nothing to break and fall apart. 

DNA is the key technology that is hidden inside the midsoles, and is a non-Newtonian material that looks like a gel material (or simply put, a material that reacts to the forces that you apply to it – push it gently and its soft, hit it hard its more rigid) which means its adapts to the pace that you are running. Slower runs get a softer feeling, and faster runs get a firmer feeling – a win win solution to a running technology. The DNA is encased in a MoGo midsole (CMEVA from Brooks) that is a very high quality delivering a solid platform but enough rebound to feel comfortable. One thing I love about the Brooks midsoles is that they are biodegradable – if you know anything about the shoe industry, its very dirty, polluting so any brand doing something positive is a real bonus.

The heel to toe transition on Brooks shoes is amazing thanks to a segmented crash pad (the heel area has separate sections that compress individually) delivering a smooth landing and a supple transition from heel to toe during the gait cycle. Brooks call this a Caterpillar design, and it is an really relevant and well thought through design feature. 

Check out our Guide to Brooks

The best Brooks neutral shoe this season is the Brooks Ghost

The best Brooks support shoe this season is the Brooks Adrenaline GTS

The best Brooks motion control shoe continues to be the Brooks Addiction

Hoka One One

Massive midsoles, with insanely thick layers of CMEVA underfoot and a wide base of support is the signature look of Hoka One One. A newer brand to the market created by some clever people who are ex Salomon, offers runners the option of maximal cushioning but not much weight, and a really smooth heel to toe transition thanks to a clever rocker shape in the midsole. 

Hoka are not the softest shoes on the market despite the midsole thickness which many people find surprising, as the EVA can be firm feeling in most Hoka shoes, but the shape of the midsoles delivers a unique feeling which if suits you, is a beautiful feeling underfoot. Because of the midsole thickness, Hoka can create a heavily curved shape in the heel and under the toes, so you can a gentle (supported) landing and a nice roll during toe off – something traditional geometries in shoes doesn’t allow. 

Hoka shoes can have twice the thickness of EVA than some other running shoes and with that thickness comes width of midsole – so overall, it’s a huge block of foam that protects the foot in lightweight shoes. This very wide base of midsole gives a really solid platform and is very controlling and supports the foot well. 

Hoka are not for everyone, especially the look of them, but they are definitely worth a try if you need a combination of support and cushioning in a high mileage trainer. 

Check out our Guide to Hoka One One

We really like the Hoka Rincon and the Hoka Clifton. Check out the reviews.

Inov-8

Born in the North of England, where off road and mountain running is incredibly popular, Inov-8 are the kings of extreme mountain running with extremely grippy, and very durable shoes that can take a real beating. 

A small brand that loves to push the technology boundaries and constantly seeks out the newest innovations that would suit its market. Shoes are made with a fit for purpose, no fluff mentality with technologies that are very relevant to off road running. 

Trail shoes and mountain running shoes with excellent sticky rubber treads that grip amazingly well on wet rock, rock plate technology that supports that metatarsals in your foot and incredibly supportive uppers that lock your foot in place to allow you to run in extreme conditions, and some of the key features. 

The range is built on a number of different midsole depths from very low profile and therefore very nimble and ground reactional shoes, to slightly deeper midsoles for more protection on longer runs.

Lug depth and spacing are always very well considered to allow anything from maximum muddy grip to wider lower profile lugs for hybrid road to trail running. Inov-8 spend much of the design and development time on outsole design as its vitally important for an off road shoe and it makes or breaks the overall performance. 

Inov-8 do make the odd road shoe now, but we would recommend you stay away as they are not perfected. But if you are looking for a Spartan racing shoe, or a great mountain and trail shoe, then you cannot go wrong with an Inov-8 product. Support a small brand, who really care about the consumer and you will get a great shoe in return. 

The best mountain running shoe from Inov-8 this season is the Inov-8 x-Talon 230

The best obstacle racing shoe from Inov-8 this season is the Inov-8 Mudclaw 300

The best trail running shoe from inov-8 this season is the Inov-8 X-Talon G235

Mizuno 

An old Japanese running brand that prides itself on its ‘technical products’ – the overall range is enormous, and there is absolutely a shoe for everyone from neutral to sever over pronator all built around a Mizuno Wave technology. Mizuno pride themselves on having a shoe for every runner, but this does mean that it is very hard to pick a shoe from the range easily as many of the shoes look like they are all doing the same thing for the same type of runner. 

Mizuno is a firm feeling brand in terms of cushioning without exception across all its shoes and lack the plush feeling that many brands are seeking right now, but where they lack plush they more than make up for in responsiveness. Mizuno in comparison to an equivalent shoe from another brand nearly always feel firmer but faster. This becomes an advantage for a runner who needs support, because we love Mizuno support shoes for the fast responsive nature, but the cushion shoe do lack a little softness compared to other brands. 

Wave Technology is a PEBAX material that is incredibly durable and resilient, so when it is formed into a Wave shape it delivers incredible responsiveness and a springy ride to compliment the foam cushioning in the midsole. PEBAX is used heavily in running spikes and football boots because of its incredible durability, so it is an excellent material for running but it is expensive to manufacture and licence, so you will find Mizuno shoes are at the higher end of the price scale in running stores. The wave plate is the reason why!

Each shoe has a very different Wave platform so Mizuno can ‘tune’ the wave to suit different running style, and in the extreme form can deliver a very durable stability shoe with a progressive support yet retain a shoes lightweight property, or a quick feeling cushion shoe that feels like a racer. 

Wave is a brilliant technology that comes in a variety of shapes so whatever style of shoe you are after – Mizuno will have a shoe for you. The extreme support shoes are well worth a mention as best in class, due to them being very light and fast feeling with no compromise on support!

Check out our Guide to Mizuno

Newton 

Based in Boulder, Colorado, Newton is a brand built by runners trying to do something a little different. You either love them or hate them is the best way to describe the brand, and people who like them, think they are the best thing ever, but because of the key technology they are really not for everyone. 

The shoes are built with block of rubber under the forefoot with move into the midsole and spring back out when you push them down during a stride. Newton call it the Action/Reaction technology, and is best described as a trampoline-like cushioning system that promotes a forefoot foot strike and a lighter on your feet running action. The pods protrude from the outsole so promote a forefoot strike, and you can feel them when running, so it is an acquired taste running in Newton. 

Newton shoes tend to be lighter and more responsive than most brands, with a low profile midsole to enhance the alternative foot plant technology, so if you are a heavier runner or an over-pronator they may not be suitable, but if you are efficient and want to travel quickly they are an interesting option to look at. 

Price is high and we are not so keen on the build quality, but this is a result of a smaller brand producing smaller volumes at source with large overheads, so it is not unreasonable to have a higher retail ticket. But there are plenty of runners out there that absolutely love Newton shoes and what they do for their running action and efficiency, so as an alternative technology – the Action/Reaction technology is well worth considering if you have a relatively efficient running action.

New Balance

New Balance have probably made the greatest strides of any shoe brand over the last two years. 

The shoes are good with great feeling midsoles. The range is solid throughout, just check out our reviews of them to see that.

Strangely, there are no ‘wow’ technologies in the range. Like Brooks, there are no gimmicks, just foam. NB shoes made from good quality CMEVA which are extremely comfortable and over the last two years, the responsiveness has improved greatly to compete with other key brands.

Check out our New Balance Guide 

Nike 

The monster that is brand Nike sometimes gets a bad rap when it comes to technical running shoes and their credibility, but if you can cut through the huge range of lifestyle shoes and focus in on the technical range, Nike delivers a superb array technical shoes that constantly lead the industry for innovation (no surprise when you consider the research budget they have).

Lunar Foam, Air or React Foam all have their place in credible running shoes, so read the reviews to help you make a decision if you want more info. The whole range is enormous, and incredibly complicated, but if you stick to the core running shoes made specifically for a technical market you will have no issues with any of the nike range.

Nike tend to ride soft, and plush, with amazingly comfortable uppers that feel like socks – the only think you need to get right is the amount of support that you need, and don’t get swayed by the amazing designs that might pull you to the wrong shoes.

Check out our Nike Guide here

On Running

Swiss Engineered and a really innovative running brand with a different technology that works beautifully. On Running shoes are built on a technology called Cloud which are holes in the midsole that sheer and compress all that the same time to soften vertical and horizontal impact forces. 

The holes create a soft and cushioned ride, that is surprisingly smooth when you land on the ground because the de-coupling (the compression of the midsole to soften the impact) is brilliant. The shoes tend to be lower to the ground, and supple but there is no compromise on the cushioning properties thanks to the cool looking midsole. 

On are a lighter and faster shoe than most, across the range, so more suited to efficient, faster and lighter runners. We love the technology and the way it performs for long runs to faster tempos or racing. 

Saucony

Saucony have been one of the very best running brands over the last 5 years at least. Solid in every department, Saucony have been steadily improving their technologies over the years and now have some of the smoothest riding shoes on the market.

Their range is extremely sound – just check out the scores we give the whole range. Their lightweight shoes are exceptional, as are their neutral cushioned shoes. Their Guide system works well for over pronators. At the time of writing, they dont have a racing shoe that could compete with the best, but that will only affect 1% of runners and Saucony have a number of market-leading lightweight racer trainers so we’re well serviced.