Category Archives: Running Gear

Shoes That Make You Run Faster

Running shoe manufacturers are now releasing shoes that are designed to make you run faster. These new generation of running shoes are not just marketing gimmicks, some of them have been proven to increase running speed. The speed increment is not monumental but significant enough to make a difference for someone trying to qualify for Boston Marathon.

Here is a look at shoes that make you run faster.

The Reebok ZigTech

Research done in Australia showed an elite athlete might save four to five minutes over a marathon in the shoes compared with an average running shoe. Tests on the Reebok ZigTech showed the shoes returned energy to the runner and helped propel them forward.

Reebok zigtech

The sole is comprised of Zigs with enhanced rubber angled backward at 20 degrees, enabling the shoe to take heavy vertical and horizontal impacts and grip the road. The shoes are the latest addition in a new line of energy boosting shoes.

Adidas Energy Boost

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This is another energy shoe. According to Adidas, this new shoe is made of revolutionary new Boost material. It’s replacing a years-old industry standard of EVA foam, which is found in, according to Adidas, 90 to 95 percent of all running shoes. The big breakthrough—or claim, anyway—is that it returns a ton of energy while remaining comfortable.

Brooks Adrenaline GTS 11

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This shoe doesn’t claim to make you run faster but it is designed to minimize the agony of running. With this shoe you can concentrate on running without worrying about pinching, binding, or hot spots with the Adrenaline’s “stay-put tongue” and moisture-managing mesh that “keeps feet ventilated.” Denser foam at the instep and a firm plastic insert in the midsole improve stability too.

Nike Lunarelite+2

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The LunarElite has a “snug but not-too-tight fit,” says a frequent racer. A firm, responsive midsole and dense foam at the instep help mild over pronators “stay balanced” so they can “concentrate on going fast.” And “these shoes quicken the tempo of every run,” says one speedster, and also make “interval training a (relative!) joy.” The “supercute” upper has a combo of mesh and featherweight paneling that “holds the foot securely and eliminates rubbing,” adds a medal-winning racer.

Adidas Adizero Ageis 2

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The “light” and “glove-like” Aegis 2 makes running feel”effortless,” according to one 10K-er who notched a personal record wearing the shoe. The upper provides “outstanding ventilation,” reports an ultrarunner, and a frequent runner raves that the “bright pink rocks!” A long-distance pavement pounder adds that the low profile sneaker is “ideal for someone transitioning to a minimalist shoe,” and helps “eliminate knee pain” and “keep feet stable.”

It is important to seeker further advice from shoe experts before you order one of these shoes. There are so many tips that you can find out there. The information that you will most likely find will help you gain confidence with whatever type of shoes you will choose to purchase.

Lastly, these shoes are not the end of running. To be able to run faster and with endurance you must do the heavy work of training. These shoes will complement the speed work, running of hills, intervals and the long run that you will do.

How To Create a Playlist for Running Songs

The secret to building a good playlist for running songs is setting the right beats per minute(BPM) or in other words “pace”.

Your running playlist can have a big influence on your running performance. How you select the music can make the difference between a bad run and an awesome one.

The first consideration before you start creating your own playlist is knowing the type of running  you will do. A sprinter and a marathon runner will require different tunes. Other factors to consider are, how long will you be running and the type of music you like. A lover of hip hop will prefer a play list made up of hip hop while a lover of rock music will prefer a playlist of the best rock hits. Men and women have different musical tastes. If you are creating a playlist for someone else, consider the gender and age.

In the examples listed in the next paragraph you’ll see how you can use the BPM of the music, playlists and the sorting of the songs to help you run better, faster, and stick to your training plan.

BPM for fast runners

My friend Steve likes to participate in 5k races. He is fast, and he listens to music when he runs. His playlist is loaded with very high BPM songs. So if you are like Jeff, you’d want to create a playlist that is 35-45 minutes in total, and fill it with songs with a BPM of 140-180.

BPM For Slow Runners

Jenny is a relatively new runner, and while she wants to jog faster, and win a 5k someday, she is aware that she’s just starting out and needs to pace herself so she doesn’t get injured.
If you are like Jenny, you’ll create a playlist that is around 50 minutes long, with the first 5-10 minutes having songs with a BPM of around 100-120. This will help you ease into the jog and get to a good pace slowly. If you are in a race, you will be somewhere in the middle of the pack and it will take you a few minutes to get into an area with enough breathing room to jog faster anyway. After the first 5-10 minutes, you can start to slowly build up the BPM of your songs, go up to 140 for the next 5-10 minutes. After that you can increase the BPM of you songs to a high pace of 140-180.

Free Running Music Playlist

Final Tips

1. Plan to have enough music to keep you going for the duration of the race. Unless you don’t mind looping music of course. If you finish up your music once you are 2 hours into a race, it can get very boring, very quickly.

2. Keep your body awareness when you run. If you are running on a very hot day for example and your 180 BPM music comes up on your iPod, you should skip that song unless you feel confident that you can handle that kind of stress.

3. Make sure you are listening to music at a safe volume and make sure you are very aware of traffic on your path.

How To Choose The Best Running Shoe For Your Foot Type

The shoes is the important gear for a runner. Choose the right shoe and you will run faster and injury free. Choose the wrong shoe and you will suffer unending injuries. Every runner has a different type of foot and it is important to know the type of foot you have so that you can buy the shoe that matches your foot.

Running shoe manufacturers such as Nike, Adidas, Brooks, New Balance, Asics, Puma, Reebok, Newton e.t.c make shoes to match different types of feet.

How to determine foot type: The Wet Test

If you don’t know your foot type, here is a 3 steps guide for discovering your foot type. It is called the wet test. The idea is simple, you just deep your foot on a basin of water and then place it on a piece of paper.

1st step: Dip your foot into a basin of water with your right or left foot. Dip it into the water up to your ankle level to make sure your foot is wet, but not too soaked in water.

2nd step: Remove the foot and step on slowly onto the dry surface, I prefer a piece of paper. Place the foot for a few seconds before completely picking it up.

3rd step: examine the footprint on the paper surface; you should see any of this image.

arch type
After knowing your foot type you will know the best type of running shoe for you.

Matching Your Foot Type to The Right Shoe

Normal Foot Type

Normal foot is also known as neutral foot. As you can see in the image above, the normal foot leaves a footprint with a moderately-sized band connecting the forefoot and the heel. If this is the your foot type you should wear stability shoes.

Stability running shoes are specifically designed for the normal or neutral foot type.Although they might feel rigid, they provide shock-absorbing cushioning-which is very helpful when running.

Flat Foot Type

A flat foot is when leave an imprint of the whole surface area of your foot. The heel and the ball of the foot are all connected together. Runners who have this type of foot tend to suffer more injuries and lower foot problems.  The best type of running shoe a flat footed runner is motion control shoes.

Motion control shoes tend to be heavy and rigid but they are very durable. They are designed to makes it difficult for the foot to turn when rolling inward.

High Arched Foot Type

This foot imprint is the most curvy. There is little or no connection between the forefoot and the heel. This type of runners tend to roll their foot outwards when running. If this is your foot type you should go with a shoe designed to absorb that extra outward pressure.

The best shoe for a high arched foot is cushion shoes. Cushion shoes are designed with advanced stability and cushioning properties. They offer the most flexibility compared to the other running shoes.

Finally, remember what I said at the beginning “Choose the right shoe and you will run faster and injury free. Choose the wrong shoe and you will suffer unending injuries.”