If the shoe fits, then wear it, is not only an edgy remark toward someone else but also a wise expression encouraging the purchase of the perfect shoe to stay injury free. It is also very important to select an aftermarket insert that goes inside the shoe. Inserts are designed to stabilize or cushion the foot inside the shoe.†There is nothing inside the shoe to stabilize the arch, add padding or absorb impact. The insole will help in those areas as well as make the shoe more durable, and usually more comfortable.##M:MORE##

Technical Clothing

One of the great things about running is that it is not an equipment-intensive activity. The right pair of shoes is crucial to safe and injury-free running, but the right clothing will also go a long way in improving performance.

Our body defends itself against overheating in two ways. One is to sweat and the other is to pump the overheated blood to the surface of the skin. The purpose of sweating is to evaporate the moisture and cool down the body. The purpose of pumping overheated blood to the skinís surface is to radiate heat out of the body.

When we wear cotton during exercise the evaporation action of the sweat is severely limited. The cotton absorbs the sweat and traps it within its fibers, not allowing it to evaporate. Because cotton does not allow sweat to evaporate, the heart must work overtime to effectively cool the body and still deliver necessary nutrients to other vital areas.

Technical running clothing does not trap the moisture. In fact, it helps to dissipate the sweat more effectively so it can evaporate more quickly. This reduces the amount of sweat the body must produce, which decreases the rate of dehydration. It also reduces the amount of blood flow to the surface of the skin, allowing the needed nutrients and oxygen to get to the muscles.



The 10 percent Rule

As people begin their training programs this time of year we commonly get asked the question, ìHow quickly can I increase my mileage (or exercise duration) without getting hurt?î The answer for most people is about 10 percent per week.

So, if you are walking or running 10 miles this week, donít do more than 11 miles next week, 12 miles the week after, 13 miles the next week, 14.5 the next week, 16 the next, and so on. It wonít take long to get to a mileage that you feel comfortable sticking with.

The reason for the 10 percent rule is to allow the body to adjust to the new stress it is being subjected to. The body is incredible. It will adjust and respond very well to your exercise, but it cannot do it all at once. If you increase your mileage a little at a time the body will respond and become stronger.

Tips from the Salt Lake Running Company