What Type of Runner are You?

If you know me, you know running is my therapy, and lately I've been needing more than usual! Good thing for me the stars have aligned and the weather has cooled and at the same time, my new Mizunos arrived! Glory hallelujah! 

I was long overdue for a new set of wheels for my feet so these couldn't have arrived at a better time! Whether you're a beginner, novice or advanced runner, you have to pay close attention to the shows you wear, whether you run indoors or out. You have to replace your shoes every 6 months or so and/or every 300-500 miles. 

You also have to make sure you're wearing the RIGHT shoe. Did you know that there are 3 main types of running shoes that correlate to the way your foot strikes the ground when you walk or run? Wearing the wrong shoe and not paying attention to your foot strike can hinder your progress and even lead to pain and injury. 

So, what are the 3 types of runners and foot strikes? They are pronation, supination and neutral. 

Probation is another way of saying you have a very low arch and/or have flat feet. This means your feet tend to roll in towards the center when you run. If you experience ankle pain and/or shin splints often, you may be pronating and not wearing the right shoe for support.

Supination is the opposite of pronation. It's when you roll your feet outward excessively and your feet never make full contact with the ground when you strike. Supinators have high arches and without the right support shoe, most likely suffer from plantar fasciitis and ankle sprains.

Neutral runners are the other. This is where I fall in and it means I don't pronate or supinate. I have a normal foot strike and this why I can run up to 35 miles a week and not feel any pain. 

So, how can you tell what type of strike you have? It's easy and you don't have to go to a speciality store to figure it out. First look at your walking/running shoes. If they're more worn on the inside, you pronate. If they're more worn on the outside, you supinate. If they're evenly worn, you're w neutral runner. 

If you don't have a pair of shoes you can clearly see wear on, try the cardboard test. Place a piece of cardboard on the ground. Make sure it's evenly flat. Wet the soles of your feet and stand on the cardboard. Look at the foot imprint. If it's evenly wet and you can see the balls of your feet, full heel and your arch, you're neutral. If most of the wetness is on the outer portion of your foot, you supinate. If most of it is on the inside, you pronate. 

Once you've determined the type of strike you have, you can research the best shoe for you and hopefully find a good fit. 

My favorites, as a neutral runner, are the Mizuno Wave Riders. It's my 3rd pair of Wave Riders, my current pair is the Wave Rider 21, and it's been my go to shoe for the last year. 

I need a stability shoe since I'm a neutral runner and after trying several Saucony, Asics, Nike and Brooks models, I have to say I'm happiest with these.

They're the perfect balance of comfort, support and weight. They're lightweight, breath really well with their mesh upper and they're ideal for anyone with medium to high arches like I have that require more of a neutral shoe.

I've had them only 2 weeks and they've already conquered the beach, pavement, grass, rocks, trails, the gym and even a friendly game of racquetball! 

So, if you're in the market for a new neutral running shoe, these Mizuno Wave Rider 21 are definitely worth a look! 

For other styles more suitable for those that pronate or supinate, head over to Mizuno.com and look at their entire line. 

This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.

How to Run Faster and Farther!

It doesn’t matter whether you’re a weekend warrior or a veteran racer — if you pound the pavement, odds are you feel a drive to push yourself every time you lace up. It’s goes with being a runner. But we’re also willing to bet that there’s room for improvement in your training program, and that making just a few small tweaks can help you reach your goals faster. Start with the following five. We tapped two of the greatest running minds in the country to discover their secrets for squeezing more from every workout. Follow them, and you’ll not only train smarter and recover quicker, but have more fun while you’re at it.

Rethink Your Warmup
Slow, easy running is sometimes referred to as “junk mileage” because runners don’t see the benefit of putting in training miles at speeds well below race pace. Nothing could be further from the truth. In particular, priming your muscles for hard workouts and races is one of the easiest ways to boost running performance.

“Warming up helps increase circulation and creates heat, which loosens and primes the muscles, joints, ligaments, and tendons for the workout ahead,” explains Jennifer Gill, a Road Runners Club of America coach and certified personal trainer based in San Diego. “That not only means better performance during your run, but also a lower risk of injury.”

Another smart move: Perform dynamic stretches such as lunges, high knees, and butt kicks before you log those warmup miles. Research shows that doing so can improve leg strength, power, and overall running economy.

Mix Up Your Workouts
It’s easy to fall into a routine if you lift weights, but it’s even easier if you run. After all, everyone has his or her favorite routes. If you find that you’re running the same pace, distance, and course every day, it’s time to switch up your training.

“The body needs a balanced [and varied] workout regimen to build endurance, speed, and stamina,” explains Nikki Rafie, a Portland-based coach and two-time Olympic Trials qualifier. “This means your running plan should include tempo runs in addition to long slow distance to improve overall performance.”

Need another reason to pick up the pace? Runners tend to get more enjoyment out of high-intensity workouts than moderate to low intensity workouts, according to a study in the Journal of Sports Sciences. In short, running fast is more fun than running slow, and there’s no shortage of research underscoring the link between fun and athletic performance.

Strength Train
Science is pretty clear when it comes to whether strength training can benefit endurance athletes, yet it remains one of the most overlooked elements of many cardio programs. “Strength training can not only improve speed and power, but it can also help improve cardiovascular fitness, coordination, and efficiency, allowing you to perform the same workouts with less energy expenditure,” adds Gill.

What’s more, strength work can help reduce the risk of running injuries by not only strengthening muscles, but also by reinforcing ligaments and tendons. Just two to three strength sessions per week is all you need.

Make Recovery a Priority
Taking time to recover from tough workouts is just as important as the workouts themselves. If you don’t allow your body time to bounce back, you’ll likely run yourself straight into an injury. “The body is always trying to self-regulate and heal itself, and that’s why rest days are important,” says Rafie. “The joints and muscles need time to rest so the body can heal, rather than breaking down from continuous wear and tear.”

For most runners, this means taking at least one day off from training each week. You should also alternate hard and easy days so that your body can perform optimally in each workout. 

Eat Like an Athlete
Burning tons of calories through regular exercise doesn’t give you a license to eat all of the junk food want—at least, not if you want to achieve your goals. Indeed, targeted nutrition and strategic eating — including taking in the right amount and the right kinds of calories — are essential to increasing energy levels, boosting performance, maximizing gains, and accelerating recovery.

Most people focus on protein intake, but carbs are just as important — especially when it comes to “metabolic recovery,” or topping off the fuel stores your body uses to create energy.

“Taking in the right amount of carbohydrates, protein, and healthy fats between workouts will replenish energy stores, rebuild muscles, and provide enough vitamins and minerals for overall health and wellness,” explains Gill, who is also a license sports nutritionist. “If you don’t, your body won’t be able to perform properly, and will ultimately break down.”

Via the Mackenzie Lobby Havey for the Team Beachbody Blog

The Mizuno Wave Sky: I've Been Converted

So I’ve been converted, officially this time!  I received my 2^nd pair of Mizuno running shoes about a week ago and after running with them on concrete, sand and dirt for upwards of 30 miles in the last week, I am pretty happy with them and will be sticking with Mizuno for the long haul!

In the past, running in other shoes I've tried for long distance in a short time span, I've definitely felt the backlash of pushing my mileage. I experienced pain in the midsole and having a high arch, I also experienced pain after running.  This was not the case this past week when I tested out the Wave Sky.

The Mizuno Wave Sky is the shoe you see pictured above and the one I’m referring to!  It’s a shoe built for neutral runners that don’t need support for pronating. For YEARS I was wearing the wrong shoe.  A shoe that wasn't neutral and instead pushed my feet out, giving me pain along the side and almost convincing me that I needed to give running a break.

Finally finding the RIGHT show changed that for me.  The Mizuno Wave Sky has a full length midsole and the most u4icX foam in any Mizuno shoe.  What is u4icX you ask? It's Mizuno's own proprietary midsole material. It's a soft, light, cushioned material that gives a soft underfoot feel, as if you're running on a rubber track vs concrete.  

The new Wave Sky provides max cushioning and gives you a more plush feel than any other shoe Mizuno has made.  As they say, you feel as if you float through your run. And for someone who primarily runs on pavement, this is a vital feature I need in my shoes.  The Wave Sky also has a sock liner that provides a secure, comfortable fit hugging your foot.  

If you're in the market for a new running or walking shoe, I highly recommend the Mizuno Wave Sky. It's available in men's and women's sizes and three different color schemes for each.  I have the blue/silver/safety yellow combination. I love it because it's unlike any other shoe I own.....not pink for one! Haha! It retails for $150.00 and is currently available in stores nationwide. 

For more information, go to Mizuno's website and look over the various options available for women and men.  Please note that I received these shoes at no cost in exchange for a small fee compensation, review and social media shares. All opinions and photos in the post are my own and not in any way influenced by Mizuno.  I am an avid runner and want to provide feedback, whether positive or negative, to other runners out there so they too can find products and gear that can benefit them and keep them on the road longer.

Mizuno Running Shoes? Heck yeah!

If you know me, you know I'm an avid runner! Borderline addicted to it and it's most definitely my preferred form of therapy!  With that said, I go through running shoes QUICKLY and have tried pretty much every shoe out there in the last 10 years since I've been running.

This month I was finally able to try out a pair of Mizunos again!  I've had friends that swear by them but, for some reason, I hadn't tried another pair of Mizuno Wave Riders since the Wave Rider 16! I've received running shoes for birthdays and holidays and just settled for whatever others chose for me!

Well to my surprise, I think I have a new favorite...again! I remember loving my Wave Rider 16s but this latest model is AWESOME!!  I've worn my Mizuno Wave Rider 20 running shoes A LOT in the past two weeks and was able to use them on all different types of terrain.  I ran trails, streets, sidewalks, the beach and even on rocks for part of the way while running a trail/beach combo.

I'm happy to say the shoe gave me tons of support and stability and I didn't even have to wear the insoles that I've had to wear in the past with other running shoes that didn't seem to offer as much support as I needed.  The Wave Rider 20 is definitely more responsive and much smoother than the first pair I had years ago.  They're

The Mizuno Wave Rider 20 is lightweight, super flexible and fits perfectly around my foot.  I've had an Achilles tendon surgery in the past so some shoes just do not work with the way the scar tissue from that surgery formed afterwards but these fit just right.  They weren't too high on the back but and were just right when it came to hugging your heel and fitting snug.  The triple layer of mesh was great too, especially since many of my runs were on hot afternoons.

Mizuno outdid themselves by improving this shoe so much! If you're an avid runner that has yet to give Mizuno a shot, I'd highly suggest you try out the new Wave Rider 20s.  Worth every penny and you'll be pleasantly surprised! To check them out and get yourself a pair in any of the 3 color combos available head over to Mizuno's website!

This is a sponsored post. I received a free pair of Mizuno Wave Rider 20 in exchange for this blog post. Although it is sponsored, the opinions reflected here are my own.

Become a Runner in 8 Weeks!

If you've been wanting to start running but just don't know how, this 8 week training program will get you off on the right foot. After about 2 months, you should be able to run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, then gradually evolves into more running than walking. 

Once you are able to run 2 miles nonstop, you can continue to increase your running intervals until you're at the distance and pace you want to be at.  Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers (i.e., your cholesterol, blood pressure, and insulin response).

So, don't be intimidated by these programs. The first 2 miles are the hardest you will ever run, even when you're a seasoned runner. I run 5-7 miles most days and have been doing that for 10 years or so. Even now, I have the hardest time during my runs up until mile 3. 

Here are four key points to consider before you begin the 8-Week Program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your phone calendar, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule and make them NON-NEGOTIABLE.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program. Some days you won't want to run. Get out there anyway and do what you can.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

WEEK 1

Training tip: To fuel up for your workout, have a piece of fruit or protein bar about 2 hours before you leave.  If you regularly workout and do fasted cardio, have some pre-workout and at least part of a bar. An hour later, drink 8 ounces of water to help keep you fully hydrated during your run. 

WEEK 2 

Training tip: Always walk 2 to 3 minutes for a warm up before you begin your workout, and walk another 2 to 3 minutes as a cool down afterward. Don't stretch before running when your muscles are tight. Save it for after your workout when your muscles are already warm and follow up with more stretching in the evening.

 WEEK 3

Training tip: Breathing is KEY when it comes to running endurance.  Breath in through your nose and out through your mouth and keep this consistent through your run. You'll avoid losing your breath and it helps with cramps as well.

 WEEK 4

Training tip: When it's hot out, run in the early morning or late evening if you can.  The heat and humidity will dehydrate you faster and make you more lethargic so don't be disappointed if you run a lot slower and walk more on hotter days.

 WEEK 5

 Training tip: On occasion, skip running/walking and do a different type of workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, swim, lift weights, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

 WEEK 6

Training tip: Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables such as kale or spinach are another great calcium source.

WEEK 7

Training tip: Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

WEEK 8

Training tip: If you can help it depending on the city or area you live in, try not to do your workouts on a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Ideally, try to run on greenbelts, parks, on bike trails, around reservoirs, etc. 

Like the saying goes, "Success may come quickly to you as a beginning runner, but the race is never won. Run for life."

Via Runner's World