Hot Running & Walking How-Tos

How To: Tie your running shoes the right way

You've been tying your shoes for years but did you know you could be tying them the wrong way. This guide is going to show you how to make a reef knot in your shoes instead of a granny knot. To figure out whether or not you need shoe lace training look at the knot you make, if it sits evenly on foot with the bows going left and right then you've got a reef knot. If your laces go north and south and point towards your toes then you need to watch the guide. Step 1, is to make a starter knot, wh...

How To: KNow if you have the normal pronation gait pattern

Normal pronation is when running your foot hits heel first, then toe, then pushing off with the inside of your toe. It is usually found in runners who have normal arches. This type of running ensures that all of your weight is moving forward with little wasted motion. At the end of your stride your forefoot should be slightly angled away from your body and when your foot lands there should be a very slight angle between your foot and leg. You can check the wear on your shoes to tell if you ha...

How To: Know if you have the underpronation gait pattern

When the foot does not roll inward enough after the outside of the heel hits the ground, this results in Underpronation. The act of underpronation is visually depicted by an individual running on a treadmill; as the runner slows down via slow motion, one can see that the excess pressure of the body is only bearing down on the outside edges of the person's feet, as the foot neglects to roll inward. One can tell if they are underpronating by checking their footwear (running shoes, etc.), to see...

How To: Know if you have the overpronation gait pattern

In this video tutorial, viewers learn about overproduction and if they have a overproduction gait pattern. Overproduction is when, after heel-strike, the foot rolls more than 15 degrees inward to meet the ground. Overproduction is more typical in runners with low arches. To check if you have a overproduction pattern, check the wear marks on the bottom of your shoes. Overproduction causes heavy wear along the heel and inside of the forefoot. Overproduction is natural and can cause injuries. Vi...

How To: Do the "sixes & sevens" treadmill workout

Follow along as Budd Coates shows us a workout designed to teach us to run faster over tough inclines. The workout is called Sixes and Sevens. -After a 15-20 minute workout on the treadmill increase the incline of the treadmill to 6%. We are going to do this at a Marathon Pace for 90 seconds. -Then take a one minute recovery at 0% incline. -Then boost the incline up to 7%, do this at a Marathon Pace for one minute. -Then take another recovery for two minutes at 0% incline. -That is considered...

How To: Do the "karate kid" runner's ab workout

Joel Harper from Runners World TV is going to show you how an ab workout properly named the "karate kid". For this ab exercise you are going to need a small medicine ball preferably one with sand inside and you are going to want to place it between your two feet while standing. Now, you want to squeeze the ball with your feet and then jump and try and toss the ball as far as you can into the air. Depending on the health of your knees you can work on flexibility also by after throwing it into ...

How To: Do an alphabet plank for a runner's workout

Users will need an exercise ball to perform this exercise. Begin by going on your knees and elbows on the ball. Users basically go into a plank position in the ball. Now users will need to go into a straight position from the shoulders to the knees. Now users will draw the alphabet using their elbows, while rolling the ball. To make the exercise more challenging, users may choose to lift one or both knees off the ground while doing the exercise. This video will benefit those viewers who want ...

How To: Do the "samurai chop" runner's workout

To do the samurai chop grab a medicine ball with both hands. Put your feet adjacent to each other (keep them very close). Lift the medicine ball up and to the left of your body. Then bring it down and to the right of your body. After this you can do it on the others side, up to the right and down to the left. For beginners 6-10 repetitions recommended for each side and for the more advanced 11-14 repetitions. If this is too easy lift your left food up and then bring your medicine ball up and ...

How To: Become a better runner with basic running techniques

First, as you run you need to maintain good breathing techniques. Therefore, it is important to look straight forward, not clench your jaw but keep it relaxed, and just breath in a natural manner, not worrying about whether you are breathing through your mouth, or nose, nor other respiratory concerns. It is important to remember "that your body naturally finds the most efficient and effect way to run." Consequently, you should let your body guide your style. Next, you need to maintain a good ...

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