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Our Five Top Tips To Selecting The Best Running Trainer For You

11th August 2022

11th August 2022

By Shivraj Bassi

You may be thinking, “oh, I only jog once or twice a week, I don’t need a specialist running shoe” or “my normal day-to-day trainers are as good as anything.” Unfortunately, that isn’t the case.

With the past year of lockdowns, gym-closures and pretty drastic lifestyle changes, more and more of us are turning to exercise to get ourselves out the house, bring some routine back to our lives and get ourselves into shape. As our way of life has changed and more conventional workout routes have become difficult to access – aka, gyms have all shut down and our takeaways have stayed open – many people have found staying active and keeping ourselves in shape increasingly difficult.

As a result – many of us have taken up running, which is great! However, a lot of people have started this exercise regime without the proper equipment, and this is something we need to combat. Many of us are put off by the sheer choice and sometimes, price, of specialist running shoes – but selecting the perfect running shoe for you isn’t as daunting as you may initially think. Finding a good pair of running shoes that suits your foot is key to ensure proper support and optimum performance.

But, where do we start? What are the best trainers for running?

Tip One - Do your market research

Please, please, please, don’t just go online and pick a pretty shoe that is on offer. There are a few things you need to think about first.

When selecting the best trainers for running, there are some key points you need to consider.

  • Motion Control
  • Adequate Cushioning
  • Stability
  • Lightweight Styles
  • Trail Type

Tip Two - Consider the shape of your foot

Determining the shape of your foot is a great way to work out what kind of shoe you need. The shape of your foot actually has a huge influence on your running style, and for this reason, is a great way to make sure you’re properly equipped for a great run.

When talking about ‘foot type’, generally, we are referring to your in-step, which is the part of your foot between your ball and the ankle.

A great way to find out the shape of your foot is to look at your current shoes and see where your running shoes are most worn. There are three types of foot:

Flat Foot

    As the name suggests, this means that when your foot is on the ground, there is no gap between your in-step and the floor.

    If you have this kind of foot, the best running shoes for you will have lots of cushioning to take the impact of the ground.

    Neutral Foot

      A neutral foot means that you place equal weight across your foot, and your arches are a normal pronator.

      If you have a neutral foot, the best running shoes for you will have adequate cushioning, a great range of motion and be light weight.

      High-Arched

        If you have a high-arched foot, it’s important to get properly fitted running shoes to mitigate the risk of strain or injury.

        The best running shoes for someone with a high arch will have lots of cushioning and support. This is needed to protect your feet and prevent out-ward rolling of the foot.

        Tip Three - Ask for specialist advice

        It’s important to remember that when asking friends, family and even shop assistants for advice – everyone’s feet are different. Whilst one suggestion may be perfect for your friend, this exact shoe could be your absolute worst nightmare.

        Ask for recommendations, don’t pick the first shoe you come across, and really make sure to weigh up your options before committing to a pair – as a good pair of running shoes could cost you a fair price.

        Now, you may be thinking – “This all sounds a bit complicated for my liking…” and yes, we agree, finding the perfect running shoe can be a bit of a minefield. But, as the old saying goes – nothing worth having comes easy. So, if you’re still on the fence, outlining the benefits might make this a bit easier for you…

        • Reduces your risk of injury
        • Improved performance
        • Cost-effective

         Tip Four - Think about your workout

        One key mistake people make is the belief that one shoe will be fitting for all of your workouts. This isn’t the case, and a great way to think about it is to compare a shoe you would choose for weightlifting, vs one for running.

        When weightlifting, the main feature you are looking for is a flat sole, with grip and some weight. Many opt for a classic Converse shoe for this reason – as they are incredibly flat, providing a great surface to hold your centre of gravity.

        On the flip side, with running shoes – you want to go for the complete opposite. Lightweight, cushioned and not tight fitting is the way to go here.

        Tip Five - Go up a shoe size

        Whilst this goes against pretty much everything you know about buying yourself a pair of shoes, the best running trainers give you a bit of leeway. When trying on the trainers, ensure the tip of your toe isn’t touching the top of the shoe – a great way to do this is by going up a size.

        This is because when running, your feet move around and you need to ensure there is enough room in the running trainer for this to happen.

        Summary

        If you’re into your running – or any exercise for that matter, we think it’s a really good idea to make sure you’re properly equipped for the job. Investing in yourself is investing in your performance – so it’s a no brainer to us!

        Our Suggestions

        As a starting point, you could even take a quiz to discover the best running shoe for you. Another great idea for beginners is to get a Gait Analysis.

        Check out brands such as ASICS and Brooks to grab some inspiration and see what’s out there – but make sure you don’t buy anything online. Go in store, get size checked and make your decision from there. We’re sure you’ll see a positive change in your running performance.  Happy running!

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When you use external resistance like weights or resistance bands, it causes tension in your muscle fibres and microscopic tears. During the recovery phase, your body starts repairing these tears by creating new proteins and muscle fibres, which is what makes your muscles stronger. 4 Common Strength Training Myths: The buzz around strength training doesn’t come without common misconceptions and myths, and I’m sure you have heard many reasons as to why it might hinder your health or just not be of benefit to you.  1. Strength training can make women bulky This myth is  so prevalent within society but seems to be slowly decreasing. Actually, a balanced strength training program with a good diet gives you a lean and toned physique. Numerous studies have shown that genetic and hormonal differences between ourselves and our male counterparts, such as testosterone levels, make gaining large amounts of muscle a greater challenge for women. Studies have also shown that strength training in women tends to lead to an increase in lean body mass, which is associated with improved metabolism and fat loss and contributes to a toned and athletic appearance rather than bulkiness. 2. Cardio is better for fat loss Strength training actually plays a significant role in shedding fat by boosting metabolism and promoting lean muscle mass. A 2019 study by the Institute of Sports Sciences found that muscle is more active than fat -  a pound of muscle can burn anywhere from 10 to 20 calories a day, while a pound of fat burns only 2 to 5 calories a day. A 2020 study published in the Journal of Sports Science also shows that your metabolic rate is increased for up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout. 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In fact, according to the British Medical Journal, a period of between 30 to 60 minutes of strength training per week is all you need to reap the benefits of strength training. As cliché as it sounds, it's very much quality and consistency over quantity.  In terms of needing a gym, strength training can be a very versatile practice that you can do anywhere, living room, local park, or even the garden. The main key is completing more bodyweight exercises, and adding things like resistance bands. Benefits of Strength Training Now that we've unpacked some truths about strength training, we want to turn our attention to the science behind the holistic benefits that strength training provides. 1.Mental health: Regarding our mental health, current research suggests regular strength training sessions reduce symptoms of both anxiety and depression regardless of age or health status. 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This is because strength training improves blood flow, reduces inflammation, and increases brain-derived neurotrophic factor (BDNF), which is basically what’s linked to memory and learning. Multiple studies have also pointed to other significant cognitive improvements after participating in strength training, like processing speed, memory, and executive function. Executive function is like the CEO of your brain—it's the boss that helps you plan, organise, manage your emotions and get stuff done. It's what makes sure you remember to grab your keys before leaving the house, helps you follow a recipe, and stick to a schedule without procrastinating or binge-watching TV. 3. Physical strength: It may seem like stating the obvious, but it’s an equally important benefit, and that’s your physical strength. As Shiv talked about earlier, as you progressively challenge your muscles with resistance, they get better at generating force by bringing in more muscle fibres after those microscopic tears. This allows you to lift heavier weights and perform more challenging exercises. This doesn't only mean the benefit is you can squat more or deadlift more, but also translates to completing more mundane tasks more easily like bringing the shopping in or climbing the stairs at work.  Strength training improves posture and reduces lower back pain by enhancing the strength and endurance of core muscles. When the muscles supporting the spine and lower back are strengthened through exercises like squats and deadlifts, they provide better support and stability. This, in turn, helps maintain a more upright posture and reduces the strain on the lower back, which alleviates that pain and improves your spine health. 4. Metabolic and chronic diseases: According to the World Health Organization (WHO), strength training has been associated with a 20-30% reduction in the risk of chronic diseases like cardiovascular disease, type 2 diabetes and arthritis.  This is because it’s been shown to improve insulin sensitivity, so your body is able to regulate your blood sugar levels more effectively. It’s been linked to improvements in blood pressure and cholesterol levels. It also improves joint function and overall mobility.  5. Better sleep: Engaging in regular physical activity, including strength training, has been shown in research to improve sleep quality and duration. That research shows that 60% of people who weight train get an average of 7 hours or more of sleep per night. The exertion during workouts, coupled with the positive impact on stress levels, promotes more restful and rejuvenating sleep.   In summary, there are numerous myths surrounding strength training and if you're ever confused about anything you hear about it, you should do some research before disregarding weight training entirely, or simply get in touch on our website for some quick advice. Beyond physical benefits, strength training has many benefits for your overall health, from improving cognitive function to reducing the risk of chronic diseases, strength training enhances overall well-being. Embrace the power of short, focused workouts and discover the joy of achieving strength goals. Strengthen your body, elevate your mood, and foster a healthier, more fulfilling life through the enduring practice of strength training. Read more
        Strength Training 101
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During recovery, the body initiates repair processes, forming new proteins and muscle fibres to rebuild these tears and adapt the muscles. This results in increased muscle mass, strength, and endurance over time. What equipment do you need for strength training? Strength training can use a whole host of various equipment, including free weights, resistance bands, or weight machines, and typically involves performing sets and repetitions of specific exercises. Can Anyone Strength train? Strength training is an inclusive and adaptable fitness option suitable for individuals of all ages and backgrounds. Regardless of gender or prior fitness experience, everyone can benefit from incorporating strength exercises into their routines. From beginners focusing on form to advanced lifters pursuing various techniques, strength training accommodates diverse fitness goals. The supportive community environment, both in-person and online, ensures an inclusive space for sharing experiences and motivation. Ultimately, strength training goes beyond building muscles; it fosters strength, confidence, and well-being for everyone.    What are the benefits of strength training?  The Mental Health Boost Strength training is not just about physical gains; it's a holistic approach to health that extends to mental well-being. Engaging in regular weightlifting sessions has been linked to reduced symptoms of anxiety and depression [1]. The release of endorphins during exercise acts as a natural mood enhancer, helping to alleviate stress and improve overall mental clarity [2]. Easier Everyday: It may seem like stating the obvious, but beyond the broader spectrum of benefits, the fundamental advantage of strength training lies in … you guessed it … enhanced physical strength! As you progressively challenge your muscles with resistance, your muscles become more efficient at generating force, allowing you to lift heavier weights and perform more challenging exercises [3].  This improvement in strength not only empowers you within the confines of the gym, but also translates into a newfound capability to tackle everyday tasks with greater ease and confidence. Increased Metabolism: Strength training isn't just about building muscle; it's a metabolic powerhouse. As you engage in resistance exercises, your body works hard to repair and build muscle tissue. This process consumes energy, boosting your resting metabolic rate. Over time, this heightened metabolism becomes an ally in maintaining a healthy weight and supporting fat loss goals [4]. Improved Posture, Joint Health & Bone Density: Strengthening the muscles that support your spine and shoulders helps maintain an upright posture, reducing the risk of chronic back pain [5]. Additionally, targeted exercises can enhance the stability of your joints, contributing to overall joint health and flexibility [6]. Weight-bearing exercises stimulate bone growth and remodelling, making your bones denser and more resistant to fractures [7]. This is particularly significant as you age, helping to combat conditions like osteoporosis and promoting long-term skeletal health. Enhanced Insulin Sensitivity: Regular strength training has been linked to improved insulin sensitivity [8]. This means your body becomes more efficient at utilising insulin to regulate blood sugar levels. This is not only beneficial for individuals with or at risk of diabetes but also contributes to overall metabolic health. Better Sleep Quality: Strength training could also be a natural remedy for those struggling with sleep issues. Engaging in regular physical activity, including strength training, has been shown to improve sleep quality for some [9]. The exertion during workouts, coupled with the positive impact on stress levels, promotes more restful and rejuvenating sleep.  How to Strength Train like a Pro Strength training for beginners: Start with the basics – master proper form and use lighter weights. Focus on fundamental exercises like squats, deadlifts, and bench presses to build a strong foundation. Don’t be afraid to ask your local personal trainer for help (that’s what they are there for!). Equally, if you’re practising at home, recording yourself and watching it back can be a great way to assess your technique - along with getting to grips with your mind to muscle connection, and making sure to feel the burn where you should! Begin by doing 12 reps of each exercise and go through the routine for 3 sets, taking a 30-second break between each set. Aim for a weight that gives you a good challenge, making the last two reps of every set extra tough - you should be too tired to try a 13th repTop of Form! This initial phase will trigger neuromuscular adaptations, enhancing your body's ability to recruit muscle fibres efficiently for strength-based tasks. Level Up:  When you’ve got the hang of it, it’s time to intensify your routine. Gradually increase the weight, reps, or sets, and add variations of different exercises to keep challenging your muscles – this is called progressive overload. Consider split routines, which target specific muscle groups on different days. This will allow for more targeted training and effective recovery. A common split routine divides training sessions into upper and lower body workouts. On upper body days, exercises concentrate on muscles like the chest, back, shoulders, and arms. Lower body sessions then emphasise exercises targeting the legs and glutes. Another approach is the push-pull split, where one day is dedicated to pushing movements (e.g., chest and triceps), and the next focuses on pulling movements (e.g., back and biceps). Advanced Strength Training: Now in the big leagues, strategies such as periodization come into play. Periodization involves cycling through different phases of intensity and volume to prevent plateaus and optimise performance [10].  Advanced lifters may experiment with techniques like drop sets and supersets to induce greater muscle fatigue and stimulate further growth. Recovery becomes paramount at this stage, so listen to your body, prioritise recovery, and make sure to fuel yourself properly for optimal results. Summary In the world of strength training, we've discovered its broad benefits, going beyond muscles to mental well-being, enhanced functionality, metabolism, joint health, and better sleep. Progressing through your strength training journey involves mastering form, intensifying routines, and strategic approaches. Whether you're starting or seasoned, the key is personalisation, consistency, and recovery. Building strength isn't just about weights; it's about a healthier, resilient you. So, grab those weights, start your journey, and watch transformative benefits unfold! [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137526/[2] https://www.researchgate.net/profile/Eric-Hall-4/publication/325652029_The_acute_effects_of_resistance_exercise_on_affect_anxiety_and_mood_-_practical_implications_for_designing_resistance_training_programs/links/5b1ee1ab458515270fc46b0c/The-acute-effects-of-resistance-exercise-on-affect-anxiety-and-mood-practical-implications-for-designing-resistance-training-programs.pdf[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892859/[4] https://pure.bond.edu.au/ws/portalfiles/portal/36134364/AM_The_effect_of_exercise_interventions_on_resting_metabolic_rate.pdf[5] https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-020-00181-0[6] https://journals.sagepub.com/doi/10.1177/0269215515610039[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/[8] https://www.bewegenismedicijn.nl/files/downloads/tresierras_et_al._2009_-_rt_in_the_treatment_of_diabetes_and_obesity.pdf[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/#:~:text=Periodization%20is%20the%20planned%20manipulation,the%20onset%20of%20overtraining%20syndrome   Read more