So many workouts, so many different types of shoes! Whether it is a gym workout or strength building, you need to have the right pair of shoes for that. Understanding the right pair of shoe will not only help you perform better but also prevent injury.
Although running shoes and training shoes are considered as one and the same, they do have certain distinctions like sole flexibility and heel drop. However, people involved in sports and other physical activities choose to ignore the correct selection of footwear. The result? They injure their leg muscle. By choosing the correct type of shoes for the appropriate activity, you will simply perform better. Hence, take a closer look at what’s the difference between running and training shoes:
What Are Running Shoes?
An obvious question - running shoes are used for running. But - how do running shoes help you run?
Running shoes helps protect your feet when they are constantly pounding the pavement over and over again. While training shoes help with the side-to-side movement, running shoes help your feet with the forward movement. It also provides more cushioning and flexibility to your foot during running events in comparison to regular training shoes. These types of shoes have thicker heels and flexible in the toe region as they are arched to give an upward curve to the shoe tip. With this type of design, the energy is appropriately channeled from your legs to the toes.
Running can be harmful to those who have a severe knee or ankle condition, hence visit a PT before you undertake rigorous running sessions.
What Are Training Shoes?
Unlike running shoes, training shoes are not meant for all types of usage. Training shoes have a comfortable upper and lower midsole for multi-directional movement. They are also known as cross-training shoes and these are considered as the most versatile pair of shoes for athletics. You can use training shoes for the following activities:
What’s The Difference Between Running And Training Shoes?
Running and training shoes may look similar, but they have certain key differences:
So, what’s the difference between running and training shoes? As you read there are many. If you’re still unsure which pair of shoes are the right choice for you considering your physical health, contact our team of professionals for expert guidance regarding the same.
We all know bad habits are difficult to break but this holds especially true in the case of a regular running routine. This is because when you have developed a fixed pattern for running, it becomes difficult to identify the errors or inefficiencies in your routine that have eventually become your second nature.
Running is a great way to improve your overall fitness and physique. In fact, it the best cardio exercise that helps you to burn calories and is really enjoyable to do. However, without the guidance of an expert, most people develop habits that prevent them from making the most out of their run. Runners do wrong movements or run with a poor posture which in turn leads to constant pain or permanent injury. A bad running routine also affects your immune system over time.
Here’s a closer look at bad running habits you need to break:
Running With the Wrong Posture
When you run, your body should alternate between forward and backward movements. Your arms should be relaxed with the elbows pointed at a 90-degree angle. Make sure you maintain this posture while running and are aware of the position of your arms. Also, keep your elbows moving forward and backward in tune with your body while running. Following this right posture is crucial to prevent back or knee injuries. You can also consult a physiotherapist to improve your posture and make sure you are not harming your joints while running.
Stretching is highly recommended before running. It not only makes your body more alert but also increases the flow of blood to your muscles. Stretching your arms and legs before running prevents tightening of muscles, shin splints and other unnecessary injuries. It also improves your stamina and helps you run that extra mile. Consult a PT to learn some basic physiotherapy stretches that help you avoid pain later on. You can also try activity specific training to increase your stamina and avoid injuries.
Resting is an important part of running. Lack of proper rest can affect your immune system as well as worsen your mental focus in turn harming your performance. Take a day or two off from running every month to relax your body. Get a massage from a qualified physiotherapist to help you unknot the adhesions from your legs and relieve pain from your muscles.
To maximize their speed and stamina, runners usually push themselves beyond their limits. It is recommended to increase your mileage only by a percentage of 10 each week. Overdoing it while running can affect your immune system adversely and result in permanent knee and ankle injuries. Hence, it’s important to work on your speed slowly and steadily and not rush through the process.
Being Your Own Medic
It is natural for runners to be aware of their bodies and hence, recognize the symptoms of injury or pain earlier than others. However, this can also lead to developing a bad habit of self-diagnosing one’s injuries and treating the pain without the help of a professional. Lack of a thorough examination by a physiotherapist can turn those minor muscle pulls and adhesions to permanent ligament tears and bone fractures. If you are experiencing lingering pain in your muscles that lasts more than three days, visit a PT as soon as you can.
Keep in mind these bad running habits you need to break to avoid unnecessary pain and injuries at a later stage.
An injury is a part of every sport that you will play. It is difficult not to get injured while you play any sports, especially the ones that involves running. Some of the running injuries can put you to bed for a relatively long period of time. Therefore, injury prevention for runners is crucial. But, can you run injury free? The answer is yes, provided you take proper care to avoid the injury. There are certain steps to avoid running injury which are explained as follows.
The first step to avoid running injury is to start running slowly. In the first few weeks, it is better that you do not put too much pressure on your body. Start by running slowly and short distances. You may experience soreness or pain in your leg muscles or joints. If the pain persists, then get yourself treated by a physiotherapist. The physiotherapist will tell you what your exact problem is and ask you to do certain stretch exercises that will relieve you of the pain. Do not avoid going for physical therapy treatment. It is better that you know what the problem is initially, so that you can run injury free in future.
Run on Level Surface
Running on level surfaces helps injury prevention for runners. Running on uneven surfaces puts extra pressure on knees. There is also a possibility of twisting your ankle when you run in uneven surfaces. This causes swelling and immense pain while walking. So, run on tracks that are smooth. In addition, make sure you are wearing the right sports shoes for your legs. Sports shoes help injury prevention for runners. Do not try running barefoot even on a smooth surface.
Strengthen Your Muscles
The next step is to strengthen your leg and hip muscles. For this purpose, you need to do strengthening exercises. Lifting weights can increase structural fitness which helps your bones, ligaments, tendons and muscles. A sports physiotherapist will give you a better idea of the type of exercises that will suit you. Strengthening helps you to keep a good balance while you run. Ensure that you warm and stretch yourself before you start strength exercises.
While you want to run as fast as possible, avoid over running to avoid running injury. If your body is not able to keep up, it is better to stop. Make sure you keep one day in the week to rest. Pushing yourself more than what your body demand is not good for your health. It can lead to twisted ankle, hamstring and other running injuries. Take the help of a physiotherapist who will work on increasing your stamina. Some physiotherapist help in choosing the right diet to increase your resistance and run for longer period of time.
If at all you do get injured, it is important to get a physical therapy treatment. Physiotherapists are specialist to help people get their feet back on the ground after injuries, accidents or strokes. So if you have a twisted ankle or a torn hamstring, the physiotherapist will help you with regular exercises for your leg. A physical therapy treatment ensures that you are able to get back on running track as quick as possible.
Follow the above-mentioned points to run injury free. But if at all you do injure yourself, it is better you get treated for the same. Physiotherapy is proven to be the best choice of treatment if you are recovering from any injury. Want to know more on you can prevent running injuries? Get in touch with a physical therapy center.