Rule #1: Be Sure Your Running Shoes Fit

Of all the injury-prevention techniques available, the simplest – and one of the most effective – is making sure that your running shoes fit properly. Here are a few tips to help make sure your running shoes fit:
• When you try on shoes, wear the socks you'll wear when running.
• Our feet swell as we walk around during the day, so try to shop later in the day or in the evening.
• The heel shouldn't be loose, but neither should there be any pronounced “pressure spots” – especially at the Achilles tendon.
• You should have about a finger's width of space between your longest toe and the front of the shoe.
• If you have to lace the shoe so tightly that there's noticeable pressure on the top of your foot to make it fit, the shoe is too big.

Balance Your Nutrition

Carbohydrates are the fuel that our muscles burn, so it stands to reason that active people need more carbohydrates than sedentary people. A low-carb diet is simply not a good idea for an athlete.

In general, runners should get about 50% - 65% of their calories from carbohydrates, about 15% - 20% from protein, and no more than 30% from fats. As much of the fat as possible should come from healthy sources such as fish and nuts.

5K: An Ideal Distance for Beginners to Race

Shorter distances naturally appeal to beginning runners, because they offer an attainable goal. In fact, using a simple plan, a beginning runner – with no previous running history – can successfully run a 5K after only eight weeks of training!

There are several reliable eight-week training plans available, including one from running legend Hal Higdon. And, for those pressed for time, one plan consists of only three 20 to 30-minute workouts per week.

Don't expect to set any world records using these plans, but they do offer a reliable way to experience the fun of racing in pretty short order.

Air, Gel, and Other Cushioning Tricks

Many running shoe manufacturers use proprietary cushioning devices. These include various configurations of air bladders, gel or liquid pads, as well as wedges, layers and compressed capsules of foam (typically EVA or polyurethane).

Every cushioning system has its fans, but all are designed to do the same thing: reduce the shock that's transferred to your body on impact. While the air, gel and liquid systems may retain their cushioning ability longer than foam, virtually all of them are contained within foam, so the extended life of these shoes is arguable.

Your best bet is to find a shoe that fits you well and suits how you run (overpronate, neutral, etc.). If it feels good when you run in it, don't worry about the air, gel, or other add-ins. If you need more cushioning than your shoe offers, most of them accommodate after-market insoles. Simply remove the shoe's original insole, and replace it with one of these cushioned gel or foam inserts.

Running Gear: Running Backpacks

Many trail runners and marathoners now carry “hydration packs” during training runs. These are essentially running backpacks with some or all of the interior space taken up by a flexible reservoir that the runner accesses via a tube. Small fanny-pack models may hold as little as 28 oz. of water, while bigger running backpack styles can offer 100 oz. capacities or greater.

Besides allowing the runner to carry far more water than conventional bottles, many hydration packs have enough cargo space for snacks, a jacket, a hat and other gear.

Get the Right Running Shoes, Part 1

The shoes that serve you well when training for and running 10K races probably aren't adequate for the marathon. The marathon puts much greater stress on both runner and running shoes than shorter races.



Your long distance running shoes should provide greater cushioning than the shoes you wear for shorter training and races. The force exerted on your legs at each footfall is greater than twice your body weight. Only greater cushioning can help prevent damage to your ankles and knees – and keep you in the race for the long run.