Category Archives: Health

Choosing The Best Running Shoes For A Road Race

Published / by Nick

Road races, including marathons, require prior preparation in terms of fitness, your clothes, and your shoes. A road race may be the time for you to get a new pair of running shoes, no matter how much you are attached to your old pair.

Running shoes fall into different categories. These are:

Neutral cushioning shoes

This is a mid-weight shoe with more cushioning, and the weight varies with the model. Neutral cushioning shoes with a lower heel-to-toe drop (height between heel and toe) encourage a mid-foot strike, while the higher heeled ones provide better protection for heel strikers.

Minimalist footwear

It is a lightweight shoe that is made from flexible materials and little cushioning. It weighs 3-6 ounces per shoe and has up to 4mm heel-to-toe drop.

Stability and motion control shoes

These are shoes that are made with cushioning and the internal structure that corrects overpronation. This reduces the inward roll that can easily lead to injuries.

Racing flats

They are lightweight shoes weighing 4-9 ounces per shoe. Although they are referred to as ‘flats’, the heel-to-toe drop can range between 0-8mm. The flats are less supportive, but they promote faster speed.

So, which pair of running shoes should you pick? When looking for a new pair of shoes, you need to consider:

  • Your pronation levels
  • The fit of the shoe
  • Your weight
  • Your speed
  • Your level of preparation
  • The weather

Pronation

This refers to the way your foot rolls when you run, and it is a part of the natural movement that helps your lower leg deal with the shock. Some people pronate less (underpronators) while others pronate more (overpronators). Pronation is not a bad thing, but it does affect the way you run and may increase the likelihood of injury if you use an unsuitable pair of shoes. It is, therefore, important to understand your pronation pattern for you to pick the right running shoes.

Your local running store should have a sales clerk who is able to look at your feet and evaluate your foot type. They should also ask questions regarding your training, injury history, running habits, and finally, watch you as you run. This will allow them to offer you options on the best running shoes for your individual needs and preferences.

  • Underpronators, also known as supinators need extra cushioning to avoid impact injuries.
  • Neutral pronators should look for stabilizing shoes, though they can wear a wide variety of shoes.
  • Overpronators should choose shoes that offer structured cushioning and support.

Your speed

How fast do you want to run? For some people, it is all about finishing the course, while others target a time. Your type of shoe should depend on your goals.

If you are an elite runner, you need shoes that will offer speed. This might be at the expense of comfort. A racing shoe for an entire marathon can really take its toll on you if you are not prepared.

Overweight Runners Need More Shoe Cushioning. Image credit: Shutterstock

Your weight

If you are heavier, you might need to look for extra cushioning in your running shoes. This will help reduce stress on your lower legs and give you more comfortable landings.

If you are a lighter runner, you can easily opt for less cushioning and go for lighter shoes. If you are a heavier runner, but you are used to running in lightweight shoes, then you will be fine because your body has adapted to the style.

The fit of the shoe

If you buy a very narrow shoe, you will be uncomfortable from the word go. Look for shoes that are wide, especially if you have a wide foot. The shoe will be comfortable and your foot will not rub against the side of the shoe. Brands like New Balance running shoes have variants on popular ranges that are wider to compensate for high impact runners.

Also, choose a shoe that is about half a size larger that your normal size to allow your toes some space, but not too much.

New Balance 1080 Running Shoes. Image credit: New Balance

Your level of preparation

If all along you have been training in cushioned shoes, it is important that you run the race in cushioned shoes. Any last minute changes might result in injuries because your feet will not be prepared for it.

If you intend to run in a lightweight shoe, start using it early in your training and get in at least 100kms in it. This will tell you if your body is ready to handle the extra pressure.

A point to note; do not run in a new pair of shoes on the race day. You need to break in your new pair by alternating between it and your old pair during training.

What will the weather be like?

As your body generates heat, so do your feet. Choose a pair of shoes that has a breathable mesh in the upper to prevent your feet from getting sweaty and uncomfortable, which can lead to blisters and difficulty in running the race.

Affordable Reading Glasses: Know The Symptoms

Published / by Nick

Are you over 40? Have you been starting to notice difficulties when trying to read up close? Are you experiencing eye fatigue whenever you try to focus on objects close by? Then a visit to your eye doctor is recommended as you may have developed presbyopia.

For most people the first thing that comes to mind is that affordable reading glasses may be required. People who have never worn glasses in the past often start with a normal pair of readers, such as the full frame reading glasses which have a full frame and where the entire lens is made on the reading prescription. Then there are the half-eye readers too, which sit lower down on one’s nose. The latter are ideal for work which requires you to focus a lot, such as needlework and crochet. Bifocals are not recommended for people who have never worn affordable reading glasses before. These are more suitable if one needs both distance as well as near correction.

Presbyopia generally occurs around age 40. Most people start to experience blurred vision when trying to focus on small things such as fine print. Such problems are often noticed when reading, or while sewing, or even while working at a computer. Eye strain, fatigue and headaches often result. Presbyopia is a normal part of aging, and it cannot be avoided. Basically there is a gradual thickening of the eye’s natural lens, which results in a loss of flexibility. Since the lens becomes harder, thicker and less elastic, the eye will find it more difficult to focus up close.

Thus, glasses are needed so as to correct presbyopia. Most people opt for reading glasses whenever they need to read, work on a computer or do work that requires them to focus on small objects. The eye doctor may recommend bifocal or progressive addition lenses too. With bifocal lenses the main part of the lens has a prescription for distance vision, whereas the lower part of the lens is suitable for close up work. The progressive addition lenses are similar, however they offer a more gradual transition between the two prescriptions and there is no visible line between them either.

It is important to point out that the human lens continues to change as time goes by and you grow older. Therefore your prescription will have to change accordingly too. Consequently, regular visits to your eye doctor are a must as a stronger correction may need to be prescribed. Apart from eyeglasses there are also surgical options to treat presbyopia. However, these are not as popular as the former, both because of costs as well as possible complications.

Affordable Reading Glasses

Weight Loss Protein Powder: The Surprising Benefits

Published / by Nick

In the modern times it has been observed that there has been a rising demand for weight loss shakes such as whey protein shakes. These shakes are not only dietary supplements but also help in weight loss, muscle development and increased body metabolism. Some forms of proteins are better than the others. Whey protein is obtained as a by-product of cheese production. It contains essential amino acids and tons of nutrients which will help you increase strength, gain muscle and reduce significant amount of body fats.

Whey protein is usually sold as a flavored powder, which is used to prepare weight loss shakes, as a meal replacement and in protein bars. It is one of the best and the healthiest supplements in the world. Hence let us take a look at the health benefits of whey proteins.

Boost your protein and BCAA intake

We know that proteins are the main building blocks in our body. They help in development of bones, muscles, organs and skin. Proteins which are rich in amino acids are the best and whey proteins contain an array of essential amino acids including Leucine and Cysteine. Leucine is the most growth promoting amino acid while Cysteine helps to boost the cellular antioxidant levels. Whey protein appears to be particularly effective at stimulating growth in humans.

Lose fat and develop muscles

In Minnesota, a 12 week study was conducted on several people. Some were given whey protein and others were given an isocaloric mix beverage. Those consuming whey lost significantly greater amounts of body fat, 6.1% total and better preserved their muscles. Whey proteins help you reduce your hunger and hence reduce your intake of food. Besides, consumption of whey proteins will also help you develop your muscles. Researchers at Baylor University found that whey protein helped in the growth of fat-free mass and muscle strength.

Longevity benefits of whey proteins

It has been found by scientists that whey proteins can increase your life span by up to 10 years. At present the human life expectancy is about 78.7 years. Even if you start consuming whey protein at midlife your life expectancy is expected to increase by 9.4 years. Isn’t it incredible!!!

Indeed whey protein is no ordinary protein. It can act as a dietary supplement and propellant to improve muscle growth and also help to fight diabetes, depression, blood pressure and maintain healthy blood sugar levels.

Weight Loss Protein Powder