Category: Treadmill

Six Tips for Choosing the Right Running Shoes

Running Shoes

Getting in shape requires choosing the right gear. Whether it’s protein bars, exercise equipment, or running shoes, picking the right products can make a huge difference in your comfort and performance.

If your workout includes running on the trail or doing a little cardio in the gym on a treadmill, wearing the right shoes is extremely important. It’s not a matter of picking the most expensive or trendiest shoes; it’s a matter of picking the shoes that best fit your feet. By wearing the right shoes, your feet will be more comfortable when you run or walk, allowing you longer and more challenging workouts.

Here’s a few tips from exercise experts concerning choosing the right shoes:

  • Know your foot type – Perform the “wet test” to determine your foot type. Wet your feet, then step on a grocery bag or other piece of brown paper and examine your footprint. By looking at the footprint, you should be able to tell if your feet are flat, or have high arches or regular arches.
  • Pick shoes best suited for your foot type – People with flat feet will be best served by shoes with dual-density midsoles and supportive posts. They’ll also need to ensure their shoes offer firm support. Runners with high arches will need neutral-cushioned shoes with a soft midsole. Runners with normal arches have a broader range of shoes available to them.
  • Shop at the right time of day – Shop toward the end of the day. Your feet tend to swell at the end of the day, making them larger. The shoes you buy in the morning may feel too tight later in the day.
  • Trust your feet – If a shoe feels uncomfortable, don’t buy it, even if it meets all of the other criteria. You are the best judge of whether a shoe works for you or not.
  • You may want to get more than one pair of running shoes. According to Runner’s World, alternating running shoes can reduce your risk of injury. A study of 264 runners found that runners who rotated shoes had a 39 percent lower risk of injury than runners who stuck with just one pair of shoes during the 22-week study.
  • Seek advice from your gym trainer or a qualified salesperson in the store before purchasing your athletic shoes. These professionals can steer you toward the right footwear, and they may even be able to hook you up with a discount.

Foot injuries are all too common among runners, and a strained tendon or twisted ankle can throw off your exercise plan. Pick the right footwear to reduce your risk of injury and make running less work and more fun.

Runner Stretch

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Sources:

http://www.runnersworld.com/newswire/study-backs-rotating-shoes-to-lower-injury-risk

Tips for a Better Treadmill Workout

Woman on treadmill

Running in general is a great workout, but running outdoors is especially nice. You get to enjoy the fresh air, the scenery, and a few moments alone in your head – it’s a little break from your busy life!

But what happens when the weather won’t allow you to run outdoors comfortably? Or what if you don’t have a place to go where it’s safe to run outside?

If you’re like most people, you hop on a treadmill. And that’s good – treadmill workouts can be great for you if done correctly!

Here are a few tips for you to keep in mind next time you decide to work out on a treadmill at the gym:

Dress appropriately

When using a treadmill, try to avoid wearing overly loose clothing that could get caught in it. Instead, opt for more fitted clothes.

And, if you sweat a lot, you may want to consider wearing shorts as opposed to pants. If it’s too cold outside to wear shorts, just layer a pair of sweatpants over your shorts and take them off once you get inside – easy peasy!

Bring the right gear

Most people would agree that it’s a lot more fun to run when you’re listening to your favorite music. So, make sure you bring a pair of headphones that you can plug in to your phone while you run. If you’re the forgetful type, you may want to buy an extra pair of headphones or earbuds and leave them in your car so you never forget them when you’re going to the gym.

Also, bring a large bottle of cold water and a hand towel (some gyms offer these at no cost – check with your gym to see if they do). That way, you can stay hydrated and dry!

Warm up

Starting off your workout by running quickly isn’t safe or good for your body. So, make sure you stretch a bit before your hop on the treadmill, and begin by walking or jogging on it at a slow speed. That way, you lower your risk of injury.

Use the incline

Increasing the incline while you run is a great way to intensify your workout and burn more calories without having to step foot off the treadmill!

Keep in mind that you’ll need to keep good form for the workout to be effective. Take your hands off the rails, and avoid leaning back. If you feel like you have to hold on or lean back, you may want to decrease the incline until you’ve built up enough endurance to handle more.

Try high intensity interval training (HIIT)

Interval training has become incredibly popular because it’s a quick, effective way to work out and lose more weight.

To do a HIIT workout on the treadmill, simply alternate running fast (really fast) with running at a normal pace. For example, you can try 45 seconds of running at your top speed then slowing down to your regular pace for 1 minute. Everybody has a different endurance level, so figure out what kind of HIIT workout is best for you specifically.

And don’t forget to include a source of protein in your diet, like Promax protein bars, to help your muscles recover from your treadmill workouts! For more information about Promax, check out our product page or our blog.

Sources:

http://www.bodybuilding.com/fun/topicoftheweek32.htm

http://www.fitbodyhq.com/cardio/15-ways-get-better-results-treadmill/

http://www.active.com/running/articles/5-tips-for-a-better-treadmill-workout