Essential running shoes for a marathon

A pair of running shoes is one of the must-haves for running. They not only protect the feet, but also offer them the optimal conditions to help the runner to be at the top of his performance. It is important to make a comparison of running shoes for the marathon because of the many models of sneakers offered for running.

The shoes meet the requirements of this sporting event and the needs of each participant profile. Adidas and Nike are among the most coveted. The famous Nike AlphaFly pair stands out for its shape, comfort and technology (carbon plate) which make it one of the most popular with professional athletes like Eliud Kipchoge. The Adidas Adios Pro2 model is also a popular solution due to its technology (fibre plate), design and performance.

Whichever you choose, make sure your running shoes are the right size to avoid injury. Remember that it is impossible to run well with shoes that compress the feet or that are too big. It is therefore essential that these accessories are comfortable and suitable for your feet. They must indeed offer you good support. To optimize your movements, choose lightweight models. You can also take into consideration your type of stride (universal, pronator or supinator) and the type of terrain to be covered.

On paved roads , your pair must have good cushioning. The latter is essential for men over 78 kg and women over 63 kg. If you opt for an online store to acquire this accessory, read the description carefully and make sure that it is indeed a running shoe. Finally, to keep your feet dry, avoid chafing and limit the risk of getting blisters , choose a sock with a fine weave.

Running outfits

To practice running well, you must dress in appropriate clothing for this sport. It must not only protect you from bad weather but also facilitate your movements and offer you good comfort. Running clothes vary with the seasons. In hot weather, men can simply wear a running tank top with trail shorts .

Women can put on a bra that properly supports their chest without crushing it. A strong bra that properly holds the chest in place is essential for running well. They can accompany their bra with shorts or leggings specially designed for this sport.

In areas exposed to the wind, runners may wear a running windbreaker over their clothing. There are also short-sleeved and long-sleeved running t-shirts, as well as capri pants that are suitable for both men and women. In addition to these garments, there are running shorts, compression sleeves, socks and pants.

In cold weather, you have to cover yourself well to protect yourself from the cold during the race. Superimposing layers of clothing, therefore, becomes an imperative. Whichever you choose, note that the first layer of clothing must be breathable. Ideally, it should have sweat-wicking technology. It must be able to ventilate properly, absorb and reject the runner’s sweat to guarantee optimal comfort during training. This is the case with running t-shirts designed with technical materials such as Nike’s Dri-FIT.

The purpose of the second layer is to retain heat. The windbreaker plays this role very well. The third layer, on the other hand, becomes necessary when temperatures are below 0°C. It is most often a running jacket. The ideal would be to opt for a lightweight model with a hood. Beanies, gloves or mittens, and neck warmers are other important accessories to wear when temperatures are low.

Headphones for running to music

Music is comparable to a stimulant for runners for whom it is essential during running. It allows some to concentrate better and others to focus less on their efforts. The most effective way to listen to it during this sporting activity is through headphones. There are several on the market, from the most uncomfortable to the most practical and discreet. To keep your freedom of movement, choose models connected without wires .

To prevent them from falling out on the way, opt for models equipped with an ear hook or invest in fins and in-ear tips to stabilize your headphones. Pay close attention to their battery charging time before making any purchase. If you prefer a wired model, turn to brands that provide a clip to hold this equipment fixed during your outing. You will also find water, dust and sweat resistant headphones on the market.

Running accessories for more comfort

In summer when the weather is mostly sunny, it is recommended to wear a cap to protect your head and face. This is particularly useful if you are running in the afternoon or in rainy weather. The running cap allows you to remain efficient under a blazing sun and to sweat less in the face for more comfort. In winter, a beanie allows you to retain the heat that emanates from your head to better resist the cold. It also protects your ears from the cold. If you opt for a cap, make sure it is adjustable to better fit your head circumference.

Although they are often overlooked, sunglasses are also part of the essentials for safe running. They protect the eyes from UV rays, dust and insects that can hinder the smooth running of running sessions. They also offer optimal comfort by reducing strong light that can dazzle or bother you while running. For this activity, opt for lightweight glasses that offer good support and prevent fogging. To do this, give preference to openwork frames. Photochromic glasses have the particularity of changing tint according to the intensity of the light. They are particularly suitable for running during periods of unstable weather conditions.

To these accessories are added the running bag or the running belt allowing you to carry the necessary during your sports practice such as hydration equipment. The running armband is also practical for carrying your phone. If you want to follow your progress to better assess yourself, equip yourself with a connected watch.

What is streak running?

Streak running therefore consists of running a certain distance every day. According to the American Running Streak Association, the minimum running distance should be 1 mile or 1.6 kilometers. Covering this distance requires an average of 12 to 15 minutes both on a treadmill and outdoors. Attention, according to the rules of the ARSA, an individual cannot recover the races that he did not carry out the days before nor anticipate those to come. In order to become a real streak runner, it is mandatory to run daily.

Tip #1: Set a goal

Running every day is a challenge for any athlete, whether beginner or experienced. It is important to choose the time of day that is most suitable, and define the duration or distance (minimum 1.6 km) that corresponds to the needs and the level. After that, the training program is done. This is a method that is perfect for novices who want to start running and train regularly. The goal is to integrate streak running into your daily life and create a habit .

Tip #2: Start slow

It is not always easy to find motivation, especially at the start. In order to stay as motivated as possible, it is best to go gradually and start slowly. In running, an individual does not need to achieve a new record every day. It is good to plan the distance of the training sessions in advance and to alternate between long and short runs as well as slow or fast pace. It’s a great way to develop your racing potential.

Tip N°3: Discover the benefits of streak running

Practicing streak running does not seem to have any contraindications. Some studies show that exercising moderately every day improves health . An individual who begins training with short, slow runs will give their body time to adjust to the effects of exercise. This will protect his joints, limit overtraining, and prevent the risk of injury such as a sprained ankle . He must gradually integrate running into his daily routine. Short workouts fit more easily into the schedule.

Tip N°4: listen to your body

In streak running, as well as for any other discipline, you have to know how to set realistic and achievable goals. Novices should pay particular attention to those they attach to. They need to give their bodies time to get used to the effort . If an athlete feels they are overtraining, then they should listen and take a break. It is important to let the body rest and resume streak running sessions when it feels able. He must remain vigilant in the face of problems caused by overtraining such as tibia pain, knee problems or even back problems. An individual must imperatively warm up before each session to avoid the risk of injury. In addition, bodyweight exercises can strengthen muscles and improve running performance.

Tip N°5: do not neglect recovery

Streak running and recovery may seem contradictory. Although it is not particularly so. If a person runs between 2 and 10 kilometers each day, their body may still have enough time to recover. Active muscle recovery can occur during slow-paced running sessions. A sportsman can also stretch and use a massage roller to relax the muscles. Therefore, by stimulating his connective tissue, he helps his body to recover as well as release tension and avoid contractures.

Tip N°6: have a good diet

In addition to recovery, an athlete must pay attention to his diet. This improves performance and helps to progress in running . Running every day takes a lot of energy. The athlete must make sure to drink enough water and have a healthy and varied diet. He must consume quality carbohydrates, such as pasta or whole wheat rice, in order to supply the sufficient amount of glycogen to his body. Thus, he will have enough energy for his daily errands. He must not forget to consume good fats as well as proteins which can be found in fish, meat, nuts, eggs, legumes or even fruits and vegetables which will provide the necessary minerals and vitamins. . In order to see physical and health results, it is important to combine the practice of a sports activity with having a healthy lifestyle .

6 tips for getting into streak running: what do you need to know?

The practice of streak running has many advantages. It is essential to set a goal and go gradually. An athlete must imperatively listen to his body, not neglect recovery and also have a healthy lifestyle.

Have good shoes: a person who wants to start streak running must use good running shoes to reduce the risk of injury.

Be well equipped: an athlete must wear suitable sports clothing in order to be able to optimize each training session and especially to run in all weathers. He must be able to train in the cold or in the rain.

Define your route: it is not recommended to run without a plan or without a predefined route. An individual can use his streak running sessions to better explore his environment, his neighborhood, his city.

Running with friends: he can motivate his friends or colleagues to run with him. If the distance is short, it will be even easier to convince them. It is, for example, highly possible to insert 10 to 15 minutes of running during the lunch break or at the end of the working day.