Strength training is a type of exercise that focuses on building muscle strength and endurance. It is an important part of any runner’s routine, as it helps to improve performance and reduce the risk of injury. Strength training is an essential part of any runner’s routine. It helps to improve performance and reduce the risk of injury. Strength training for runners has many benefits, such as increased muscle strength and power, improved running economy, and better running form. It can also help to reduce fatigue and increase speed over long distances. By incorporating strength training into your running routine, you can become a stronger, faster and more efficient runner.

Strength Training Benefits

Strength training can be done with free weights or machines and can be tailored to fit any fitness level or goal. From power workouts for running to bodyweight exercises for toning, there are a variety of exercises that can be used to get the most out of your strength training program.

• Strength training is an important part of any fitness routine. It helps to build muscle.
• It increases strength.
• It improves overall physical performance.
• Regular strength training can also help reduce the risk of injury and provide long-term health benefits such as improved balance, posture, and flexibility.
• Increased muscle mass.
• Improved bone density.
• Reduced stress levels and increased energy levels.
• Improved balance and coordination and increased metabolism.

Types of Strength Training

Strength training is an important part of any runner’s fitness routine. It helps runners build muscle, increase speed and endurance, and prevent injury. There are many types of strength training exercises that can help runners improve their performance. These include bodyweight exercises, weightlifting, plyometric exercises, and more. Each type of exercise has its own benefits and can help runners become stronger, faster, and more efficient in their running performance.

Bodyweight and Free Weight Exercises

Bodyweight exercises such as squats, lunges, and planks are great for building strength in the legs and core. These exercises utilize free weights such as dumbbells, barbells, or kettlebells. The best examples of these include bicep curls, chest presses, deadlifts, and squats.

Strength Training Yoga

This is a form of yoga that has a predominant focus on endurance, flexibility and building strength. There are many yoga workshops that can help you get into this type of strength training. The main yoga poses for this training are plank pose, chair pose with weights, warrior III etc.

Weightlifting

Weightlifting with dumbbells or barbells can help a runner increase their power output and running speed. Incorporating weight lifting into your running routine is a great way to maximize the benefits of your training. Strength training can help improve your running performance and reduce the risk of injury. It can also help you build lean muscle, increase your endurance, and boost your metabolism. By adding strength training to your running routine, you can take advantage of all these benefits and more.

Machine exercises

These exercises make use of weight machines. These machines are specifically designed to target specific muscle groups. Examples of this include leg presses, lat pulldowns, and chest flies. These are great for mustering up the courage and increasing strength.

Resistance band exercises

These specific exercises make use of elastic bands that provide great resistance. Examples of this include bicep curls, lateral raises, and squats.

Plyometric and Isometric exercises

Plyometric exercises such as box jumps and burpees are also excellent for developing explosive power in the lower body. These types of exercises include explosive movements that aid in developing power and great speed. Isometric exercises include holding a static position. This can improve stability. Examples are wall sits and planks etc.

Incorporating Strength Training into Running Program

Running is an excellent way to stay fit, but incorporating strength training into your running routine can help you become a more efficient and faster runner. Strength training helps increase muscle mass and improve joint stability, which can reduce the risk of injury. It also helps build the strength and power needed for a successful running program.

You can easily add strength training to your running program by following these steps:

Initiate with bodyweight exercises

If you’re new to strength training, begin with bodyweight exercises such as squats, lunges, and push-ups. These exercises will assist you in building a foundation of strength and prepare you for much more advanced exercises.

A Prime Focus on the Major Muscle Groups

In the running routine, the major muscle groups include the glutes, quadriceps, hamstrings and calves. When you incorporate exercise that targets these muscles then it helps you function better and work properly throughout your day. These exercises can be deadlifts, calf raises and step-ups.

Don’t Neglect Your Upper Body

Usually, the prime focus of strength training for runners is the lower body, however, it is important that you do not neglect your upper body. A strong upper body is beneficial and it can assist you in maintaining a good posture and form while running. You can add exercises such as push-ups and pull-ups.

Choose the Right Weight and Number of Reps

If you want to incorporate great strength training into your running routine then you must maintain a great weight. A weight that can allow you to complete 8 to 12 reps per set. Remember, if you can easily complete 12 reps then increase the wait and try to perform 2-3 sets of exercise each.

It is important that you maintain a good weight and also do not gain a lot of weight because it will make you lazy and you won’t be able to complete your task or training. You can use a cycling routine to be consistent with your weight journey and stay healthy.

Schedule Your Strength Training Sessions

Make it your priority to strength train 2-3 times per week. It would be best if you perform this training right after running sessions because at that time your muscles would be warm and it would be more beneficial for your body.

Common Mistakes Made by Runners When It Comes to Strength Training

When it comes to strength training, runners often make mistakes that can hinder their performance. These mistakes can range from not warming up properly to lifting too much weight for their level of fitness. Usually, trainers repeat mistakes such as

• Skipping strength training altogether instead of gathering courage and maintaining consistency.
• Some of them do not target the right muscle groups. You must not ignore the core and glutes in order to pay attention to the quadriceps because this can end up in imbalance.
• Excess of everything is bad and that applies to strength training as well. You must not invest all your time in doing a singular exercise because you don’t want to end up tired. This is why rest is also important.
• Recovery is also important. Certain trainers focus on achieving everything quickly but end up tired. It is because your body needs time to recover and rest before you train.

Conclusion

Incorporating strength training into your running routine will not only help you become a better runner, but it can also reduce your risk of injuries. Strength training helps to build muscle, improve balance and coordination, and increase power and speed. It can also help to correct imbalances in the body that can lead to injury. By making strength training part of your running routine, you’ll be able to reap the maximum benefits for your performance and overall health.

Getting ready for the trail race of your life? Then this article will help you take your training up a notch.

Here, we’ll discuss how to train for your next trail running event, with a special focus on beginner and intermediate athletes. You’ll get a sample workout plan tailored to you, as well as tips on how to warm up and stretch.

Plus, we’ll answer any questions you have about trail running training. So, grab your gear and let’s get started!

Trail running workout

A trail running workout should include a combination of running, strength training, and cross-training exercises. Here are some important factors to consider when creating a trail running workout:

1. Build Endurance: Trail running requires a high level of cardiovascular endurance, so it’s important to gradually increase the distance and duration of your runs over time.
2. Incorporate Hills and Uneven Terrain: Trail races often include steep inclines and uneven surfaces, so it’s important to train on these types of terrain to build strength and improve your balance and coordination.
3. Incorporate Strength Training: Trail running requires a lot of leg and core strength, so it’s important to include exercises that target those muscle groups, such as lunges, step-ups, and squats.
4. Incorporate Cross-training: Cross-training activities such as cycling, swimming, or resistance training can help improve your overall fitness and endurance, and prevent injury.
5. Incorporate Interval Training: Incorporating interval training, such as hill repeats or fartlek runs, can help improve your endurance by challenging your body to work harder for short periods of time.
6. Gradual increase of the intensity and duration of your training: To avoid injury and burnout, it’s important to build up your endurance gradually over time.

Trail running workout for beginners

Here’s a sample workout designed for beginners:

• Warm-up: 5-10 minutes of easy jogging or walking
• Lunges: Lunges are great for strengthening your lower body and giving you more stability while running on the trail. (3 sets of 12 reps per leg)
• Step-ups: Step-ups are a great exercise that can help strengthen your quads while allowing you to simulate the climbing of hills and mountains while trail running. (3 sets of 12 reps per leg)
• Squat Jumps:  Squat jumps are a great way to build power and explosive strength, both of which are essential when running on trails. (3 sets of 12 reps)
• Plyometric Push-Ups: Plyometric push-ups is an aerobic exercise that can help with muscular endurance, which is important when running long distances on trails. (3 sets of 12 reps)
• Jump Rope: Jumping rope is a great way to get your heart rate up and get your body used to the quick bursts of energy that come with trail running. (3 sets of 1 minute)
• Calf Raises: Calf raises are great for strengthening your calf muscles which can help you in both running and climbing hills and mountains. (3 sets of 12 reps)
• Burpees: Burpees work your entire body and help build your core strength, which is important for trail running. (3 sets of 12 reps)
• Mountain climbers: Mountain climbers are a great exercise that can help you build foot strength, balance and agility. All these are essential to running on trails. (3 sets of 12 reps per leg)
• Cool-down: 5-10 minutes of easy jogging or walking

Trail running workout for intermediate and advanced athletes

• Warm-up: 5-10 minutes of easy jogging or walking
• Lunges (4 sets of 12 reps per leg)
• Step-ups (4 sets of 12 reps per leg)
• Squat Jumps (4 sets of 12 reps)
• Plyometric Push-Ups (4 sets of 12 reps)
• Jump Rope (4 sets of 1 minute)
• Calf Raises (4 sets of 12 reps)
• Burpees (4 sets of 12 reps)
• Mountain climbers (4 sets of 12 reps per leg)
• Cool-down: 5-10 minutes of easy jogging or walking

Warm-up and stretching

In the previous examples, we included simple warm-up routines. But if you are concerned about injuries, here’s our recommendation for a more in-depth warm-up routine:

1. Start with a 5-10 minute easy jog or walk to get your blood flowing and heart rate up. Use a treadmill for this, preferably a shock absorbing treadmill
2. Next, perform dynamic stretching exercises, such as leg swings, lunges, and high knees. These will help to loosen up your muscles and prepare them for the workout ahead.
3. Then, do a few short sprints or hill repeats to get your legs and lungs working harder.
4. Finally, finish with a few minutes of light jogging or walking to bring your heart rate back down.

Here’s a sample dynamic warm-up routine that might help:

• Leg Swings (Forward and backward)
• Lunges (Forward, Lateral and Backward)
• High knees
• Butt Kicks
• Carioca
• Skipping
• A-skip
• B-skip
• C-skip

It is also important to focus on proper form and technique during your warm-up, as this will help to prevent injury and improve your overall performance.

Remember, the main goal of a warm-up is to increase your body temperature and get your muscles ready for the workout ahead. So, make sure to spend enough time warming up and adjust the intensity and duration of the warm-up according to your fitness level and the weather conditions.

Stretching and cooling down after a trail running workout

Trail running is highly prone to injuries due to the repeated impact on the knees and back. Cramping is also highly likely. With that in mind, it’s crucial to stretch appropriately.

Here’s our recommended stretching routine after a trail run or a trail run workout:

1. Hamstring stretch: Sit on the ground with one leg extended in front of you and the other leg bent. Reach forward and hold onto your ankle or toes for 20-30 seconds before switching sides.
2. Quad stretch: Stand with one foot behind you and hold onto your ankle or foot. Keep your knees close together and hold for 20-30 seconds, then switch sides.
3. Calf stretch: Standing facing a wall, step forward with one foot and press the heel of your back foot into the ground. Keep both legs straight and hold for 20-30 seconds, then switch sides.
4. IT band stretch: Sit on the ground with one leg crossed over the other. Place your hand on the outside of your thigh and gently press it towards the ground. Hold for 20-30 seconds, then switch sides.
5. Upper body stretch: Clasp your hands behind your back and lift your arms up towards the sky. 
6. Shoulder stretch: Bring one arm across your chest and hold it with the opposite hand. Hold each side for 20-30 seconds.

Be sure to focus on your breathing and to do this routine after each training session, paying special attention to the hip flexor muscles, knees and gluteus.

Common question

How many days a week should I train in the gym for a trail run? What should my preparation for a trail race be like?

1. Gym training: Depending on your current fitness level and goals, we would recommend 2-3 days of strength training per week. These sessions should focus on exercises that target the major muscle groups used in trail running, such as the legs, core, and upper body. Additionally, exercises like plyometrics and balance training may be also beneficial.
2. Trail running: To prepare for a trail race, it’s essential to get used to running on the trails. We recommend doing at least 2-3 trail runs per week, gradually increasing the distance and intensity over time. It’s also important to incorporate different types of terrain, such as hills and uneven surfaces, into your trail runs to help build strength and improve your balance and coordination.
3. Cross-training: Cross-training activities such as swimming, cycling, or yoga can be beneficial for building overall fitness, improving endurance, and preventing injury. We recommend incorporating 1-2 days of cross-training per week.

It’s also important to keep in mind that recovery is crucial for making progress and avoiding injury, so make sure to include rest days in your training schedule and listen to your body.

As you get closer to the race, you should start to taper your training to allow your body to recover and be fresh for the race day. This means gradually reducing the volume and intensity of your training in the final weeks leading up to the race.

Remember, it’s important to individualize your training program to your current fitness level, experience, and goals. Consult with a sports medicine professional or a running coach if you’re unsure about your training schedule.

Final thoughts

To finish, training for mountain running involves more than physical fitness – technique and gear are essential too. No matter your level, having an appropriate plan in place will ensure you’re ready for your next race.

This article introduces a training program to suit beginners and intermediate athletes, as well as guidelines on warm-ups and stretches.

Further, endurance building, uphill trekking, strength training, cross-training, interval training, and adjusting workout duration/level as needed, are all necessary to curate a highly personalized plan.

With the right preparation and commitment, you will excel in trail running!

If you struggle with a persistent level of fatigue, you will understand how uniquely isolating and debilitating this can be. Fatigue goes beyond typical tiredness. It is a major mental and physical condition that affects your ability to engage fully with all the demands and enjoyment to be had in daily life. While sometimes there are simple answers, for instance improving your sleep schedule, other times there may need for something more medically focused. Here are five tips for fighting fatigue.

Observe Your Stress Levels

Carrying a high or mid-range level of stress around all the time can really tire you out. Stress is often circumstantial, though if you live through a particularly traumatic event or have some attachment issues from childhood, your brain may be wired for hypervigilance. So, it is a sliding scale, and it’s up to you to decide where you fit on the line. Whatever the cause of your stress, whether it is temporary or you have a permanently high cortisol level, it will affect your ability and capacity to sleep. It will wear you down during the day and make you feel fatigued. Take steps to minimize your stress levels and there will be a natural improvement on the fatigue front.

Take a Look at Gut Health

Your gut health can tell you a lot about your body. How you feel in your stomach dictates a lot of other things like disease and the ability to heal after infection. While it is essential to always know what you are taking, some forms of probiotic and prebiotic supplements are extremely useful for assisting in the retention of optimal gut balance. When this is managed properly, you will organically have more energy and higher function which will reduce those fatigue feelings.

Try to Exercise a Little

Or, try to exercise a lot! However, if you are a novice it’s best to break yourself in gently. Exercise does so many amazing things for both physical and mental health. Exercising and breaking a sweat definitely increases the oxygen circulation around your bloodstream which in turn allows for more efficient uses of your (now increased) energy levels! It also helps you maintain a good weight for your demographic which keeps you physically healthier in general and fights off conditions such as high blood pressure which can make you feel fatigued at points in the day.

Say Goodbye to Caffeine

While it is appreciated that this one might hurt a little, saying goodbye to caffeine is a guaranteed method for reducing fatigue. Caffeine, especially when it is depended upon in high doses, is entirely detrimental to your ability to regulate those all-important energy levels. It affects everything, and the comedown, once the caffeine is leaving your system, can be catastrophic. Cut it out, even if you do it slowly, and you will definitely see an improvement.

Focus On Your Sleep Regime

While it may feel easier said than done, focusing on improving your sleep routine will be one of the biggest positive changes you can make to boost your mind and body. It will definitely fight fatigue as well. There are a range of conditions that affect the ability to fall asleep and stay asleep, but if there is a way to channel some peace so that you can get your recommended hours in, you will begin to feel so much better. White noise helps some people while taking a look at your diet into the evening helps others. There are plenty of niches you can tap into, you just have to spend some time figuring out the root cause of your problem first.

So, whatever you decide to do to tackle your fatigue, it is worth exploring all the options until something starts to click.

A fight camp is a training site set up for a period of time, usually six to eight weeks, that people go to improve their fighting skills. Thinking about martial arts training can be overwhelming as they are usually portrayed in movies as intense activities; however, fight camps aid in making the training program simple and efficient so the trainee can achieve their set goals.

A camp can train you for a specific fighting style like MMA, jiu-jitsu, boxing, or a combination of different styles. Fight camp can be demanding and would push you both physically and mentally. They help athletes prepare intensely and adequately for an upcoming competition or event. There are a lot of excellent fight camps, including the San Diego Jiu-Jitsu Camp and North Park Jiu-Jitsu, both visited by world-renowned MMA fighters. Wherever you sign up for a fight camp, here are a few things you can anticipate:

1. Nutrition and Diet Plan

When preparing for a fight, you would follow a strict food schedule to get to the appropriate weight for your weight class. A nutritionist would create a diet plan focusing on reducing sugars and fats while increasing protein, carbohydrates, and vegetables. Your trainer would help you to identify any food allergies you might have when signing up.

You must also engage in muscle-building exercises and weight training to get into peak condition for the fight. These may include bench presses, curls, push-ups, sit-ups, and pull-ups. The main goal of the fight camp is to help you achieve the desired physical fitness level to succeed in the fight.

It is essential to stay committed to the training program and to follow the diet plan closely to achieve the desired results. You should not skip meals or cheat on the diet plan. Getting enough rest and recovery time between training sessions is also essential to avoid overworking your body. Dedication and perseverance can prepare your body for the fight and increase your chances of winning.

2. Conditioning Training

Fighting styles vary in length, ranging from short 30-second bouts to longer 30-minute ones. It’s unwise to exhaust all your energy in the first round, especially if you plan to fight until the end. To succeed, you must focus on endurance training, which involves different exercises like running, breathing, and practicing techniques. Endurance exercises help you last longer and better prepare you for different fight scenarios.

You’ll learn to fight in various conditions, such as sweating, pain, and blood flowing, simulating real fight scenarios. Your coach will guide you in maintaining your best shape to fight without exhaustion. Cardio workouts are vital as they help you build muscles essential for fighting styles. Repetition in training is also crucial since it enables you to become a better fighter. Dedication, commitment, and hard work can improve your endurance and help you become a better fighter.

3. Sparring Technique

Regular practice builds your stamina, endurance, and skill. To prepare for the actual fight, you will participate in a sparring competition with other camp members. This experience is like a mock fight against an actual opponent, allowing your coach to observe your stance and make necessary corrections. Your coach will provide guidance and advice that can significantly improve your skills.

Sparring is crucial in building muscle memory. This exercise helps you study your movements. It also assists you in identifying your weaknesses and areas to improve your performance. The training involves a lot of workouts, such as punching bags, glove and pad sparring, and tire carrying. These exercises will develop your strength and agility, essential for a successful fight.

Regular practice, sparring, and working out is essential to prepare you for your wedding day. It will improve your physical ability and increase your confidence, ensuring you are ready for challenges.

4. Meditation

Winning a fight isn’t just about physical strength. It’s also about having strong mental skills. At a training camp, you can learn how to improve your mental abilities, such as staying calm when there’s a lot of noise around you. This is useful when you’re in a match and things aren’t going your way, but you can regain your composure and make a comeback.

To complete the camp program successfully, you need to have a lot of self-discipline and mental toughness. It’s important to remember that the fight can be won or lost in your head, and having a “never give up” attitude can be a considerable advantage. The things you think about and focus on can significantly impact your performance, so the training camp will teach you how to cultivate a healthy mental diet to help you grow your mental strength.

5. Recovery Training

Maintaining peak physical fitness and avoiding injuries is crucial for athletes who engage in rigorous workouts. They must integrate rest periods into their training regimen to prevent muscle fatigue and strain and ensure overall well-being. In case of muscle soreness, athletes may opt for ice baths to alleviate discomfort or seek the assistance of medical professionals who can demonstrate specialized techniques to reduce pressure and pain in specific areas. For instance, massaging the space between the eyebrows can relieve headaches.

6. Strategies For Training

Before jumping into a fight, it’s important to remember that every fight is different. You should not rush into a fight without considering all the necessary details. To help you with this, a coach can assist in developing a game plan for approaching your opponent. This plan will also help you think on your feet and switch strategies when required. It’s important not to freeze or become overwhelmed during the competition because hesitation will give your opponent an advantage. You must develop multiple game plans to prepare for any situation as part of your training. This is crucial to ensure that you act instinctively during the fight.

Conclusion

Going to a fight camp has many advantages. Professionals will help you get in great shape and boost your mental toughness. You’ll also learn new training techniques and improve your decision-making skills. Plus, you’ll become more disciplined and motivated, meet like-minded people, and enhance your mood through exercise. Fight preparation takes a lot of work, so it’s best to do it safely in a structured environment.

When you lead an active lifestyle, you likely understand the importance of remaining hydrated. You probably take a drink bottle with you everywhere you go and sip throughout the day. However, activity levels and weather conditions fluctuate, and dehydration can be a genuine concern. You might not be drinking enough water to remain sufficiently hydrated if you notice some of these symptoms.

Your Skin Is Dry

You might ask, ‘how much water should you drink in a day’ when you notice that your skin is constantly dry, with not even lotion enough to help it retain its lustre. Our bodies consist of up to 60% water, and if we lose water by not replenishing it, our skin can feel dry, scaly, flaky, and tight. If you don’t think you’ll remember to drink more water to improve your skin’s condition, set an alarm or download an app that sends reminders to your mobile device.

You Have a Headache

While many things can cause headaches, such as stress, tiredness, and eyestrain, you might even experience headaches or migraines when you’re dehydrated. Dehydration can cause and exacerbate headache disorders, and studies show that prevention of dehydration can sometimes be the best treatment.

Constipation

When you lead an active lifestyle and eat nutritious meals, you might assume that your bowel movements will be regular. However, water can sometimes be a vital missing component. Your bowel can sometimes suffer when you don’t drink enough fluids or consume plenty of high-fibre foods. If you’re experiencing constipation, drink more water and alter your diet. You might notice a change in toileting frequency. If you don’t, consult a medical professional for advice.

Weight Gain

Watching the scales go up can be frustrating if you eat well and exercise regularly. While many things can contribute to weight gain, not drinking enough water might be one of them. Some experts suggest that drinking more water can boost your metabolism, which might be essential for losing or maintaining weight.

Urination Changes

You might be inclined to increase water intake if you notice that your urine is dark, possibly with a strong odour, and you’re urinating less frequently. Reduced urination frequently can often be associated with the kidneys. They regulate the water in your body, and if you become dehydrated, they conserve what they have and reduce how much urine your body forms. Drinking water also flushes out any bacteria that might be present in our bladders. If you aren’t consuming enough fluids, you might be at an increased risk of urinary tract infections.

Changes in Brain Function

Studies have shown that dehydration can affect brain function. While the brain can compensate for water restrictions on a short-term basis, it may not be able to do it in the long term, leading to side effects. Alongside noticing drops in your performance, you might also experience general irritation and moodiness. Not maintaining fluid intake might also affect those with psychiatric or neurological conditions.

Remembering to drink water can be challenging when you lead a busy lifestyle. However, when you realize that not drinking enough can lead to uncomfortable symptoms, you might be more inclined to keep a water bottle with you while performing activities like exercising, working, and running errands.

Overpronation is more common than you might realize.

In fact, there are thousands of runners out there who don’t even know that they’re overpronating. And can’t understand why they regularly experience foot pain during or after running.

Here’s what runners need to know about overpronation, how it impacts your running, and how to manage if you do overpronate. 

What Is Overpronation?

To understand overpronation, it’s important to first know about pronation. When you walk or run, your arch flattens and your foot rolls slightly inwards as you step on the ground. This is pronation.

It’s normal and most people pronate when they walk or run. The average foot pronates about 15 percent, and this plays a huge role in absorbing shock as you land.

A slight inward rolling of the foot is not an issue, but when that motion becomes excessive—more than the typical 15 percent—it’s known as overpronation.

Not only does this reduce how your feet naturally absorb shock, but it also places excess strain on your big toe, ankle, and travels up your leg to your knees and hips.

The strain on your foot and leg muscles and joints can lead to injuries that you may not experience if don’t overpronate.

How Does Overpronation Affect Your Running?

Overpronation causes your body weight to be distributed unevenly as your foot rolls inward.

Your muscles and joints need to compensate for this to try and prevent injury. This means they’re working harder than they usually would, increasing the risk of overuse injuries.

As your foot rolls when you land, it’s less able to absorb shock. As a result, the impact force affects your feet and legs more than normal, which can increase your pain mid-stride. You’ll also experience more impact up the kinetic chain, which could potentially cause injury to your knees or hips.

Common running injuries from overpronators include Achilles tendonitis, shin splints, plantar fasciitis, and IT band syndrome. Each of these injuries has the ability to keep you from running for weeks or even months.

But it’s important to note that if you do overpronate, you can reduce the chance of getting injured by protecting your feet – something we’ll cover in a minute.

How to Tell If You Overpronate

Before we look at solutions, you need to find out if you overpronate.

It’s almost impossible to test yourself for overpronation while walking or running. That being said, there are a few ways to figure out whether or not you may be overpronating.

Cardboard Test

This test will determine what kind of arch your foot has, but it won’t necessarily tell you if you overpronate. However, it can tell you if you have flat feet, which means you’re more likely to overpronate.

It’s easy to do. Place a piece of cardboard on the floor, wet both your feet—not soaked, but covered in water—and stand on the cardboard. Stand firmly and like you normally would on any other ground. Don’t do anything unusual with your feet!

Once you step off of it, you should be able to see the imprint of your feet. If there’s a thin strip down the outer edge and then an empty area in the middle—where your arch is—then you have high arches and most likely don’t overpronate.

However, if your footprint looks pretty flat and there’s hardly any empty space, then it’s likely you have flat feet—which means you’re likely to overpronate.

Shoe Wear

The wear on your current pair of shoes is probably a more accurate way to tell if you do overpronate.

Grab an old pair of your shoes—preferably running shoes—and flip them upside down. Where do you see the most wear on the outsole?

If there’s a lot of wear on the inner edge of the foot, then overpronation is likely to be the reason. From heel to toe, your inner side of the foot will wear away quicker due to your feet rolling in from overpronation.

How to Protect Your Feet If You Overpronate

The main thing runners need to know about overpronation is that if you want to perform at your best and lower your risk of developing injuries, you need to protect your feet.

Here are some steps you can take to do just that.

Get Stability or Motion Control Shoes

Stability shoes or motion control shoes are a must for overpronators. These shoes are made with features that are designed specifically to keep your feet in a neutral position—that is, to prevent them from rolling excessively inwards.

Stability shoes usually feature what’s called a medial post or guide rails. These help prevent your feet from rolling in. Motion control shoes do the same but are designed for severe overpronators who need extra support. These shoes are often heavy and clunky.

Either way, find a pair of stability shoes that will work for you. They keep your feet in the right position so there’s no extra pressure on the tissues and ligaments of the foot and leg, and the kinetic chain stays aligned.

Choose a Robust Insole

If you’ve just got yourself a brand new pair of neutral shoes and you don’t want to go out and buy another new pair of stability shoes, you can opt for an insole.

Choosing an insole for flat feet can help to realign the foot muscles and bones, keeping your feet safer and helping you walk or run with a more natural, less injury-prone gait.

You may be able to get one over-the-counter, that’s designed for overpronation or flat feet.

Or you can get one custom-made for your feet. This may cost more, but it will last you longer and you can switch it between multiple pairs of shoes so you’re always supported.

Work On Your Running Form

Improving your running form can help to improve your pronation. Although you should still be wearing stability shoes or an appropriate insole, getting your form right may help you to lessen the effects of overpronation quite significantly.

Do your best to maintain a cadence of between 170 and 180. Work on landing on the front part of your foot, rather than your heel. It may feel strange at first, but this will prevent overstriding, which can help to take the strain off your feet.

Getting your form right also means you’ll be strengthening your feet, so you may find that your overpronation improves over time.

Final Thoughts

The best thing about overpronation is that it’s not hard to fix. The first step is figuring out if it’s something that you’re doing.

Once you know that, it’s a simple matter of finding the right shoes or using an insole until you can replace your shoes with stability or motion control shoes.

55% of runners on the exercise-tracking app Strava hit a new personal record (PR) in their 5K, 10K, half-marathon and marathon distances in 2020, according to Strava’s 2020 Year in Sport report. For those who are looking to meet ambitious running goals in 2023, getting started — and maintaining — good running habits throughout the year can seem like a major challenge. From how you can successfully set goals to how you can go about tracking them — and how you can stay motivated along the way, here are just three tips worth keeping in mind.

1. Effectively identifying and setting goals

Whether your goal is to run a marathon by the end of the year or simply get into a regular running routine, setting goals can make a major difference. According to Verywell Fit, setting goals can help you break down your goal into more manageable steps. “By following incrementally increasing goals, you likely won’t feel like you’ve bitten off more than you can chew — which, in turn, keeps you from feeling overwhelmed and giving up,” explains the post. When looking to set specific goals, Verywell Fit suggests first asking yourself a series of questions — from how often you’d like to run each week to the pace you’d like to keep, which will aid greatly in identifying your goals. From there, physically writing down your goals can be a great way to serve as a reminder later on as to what you’re setting out to achieve.

2. Tracking your progress

If you don’t happen to have a method in place to help you track your progress towards your running goals, it can be extremely easy to lose sight of what you’re working towards and perhaps even forget about your goals altogether. Using a notebook is just one simple way to keep track of your progress, whether you choose to simply track the dates/times that you ran or you opt to keep a more detailed account of each run and what was accomplished. Habit-tracking apps can also make for a convenient, easy-to-use option while providing a simple, comprehensive visual of your progress.

Wearable fitness trackers can also be a fantastic way to keep track of your running goals, especially if you’re looking to track things like your route, the amount of time you spend running, or even to provide insights if your goal is to lose weight via running. An Australian team of researchers from the University of South Australia reviewed data from 400 studies across the world, involving almost 164,000 participants from trials that were conducted wearing activity trackers. In regard to the results and the value of wearable activity trackers, PhD candidate Ty Ferguson notes “They encourage people to exercise on a regular basis, to make it part of their routine and to set goals to lose weight.” 

3. Staying motivated (throughout the year)

For those who set running goals at the beginning of the year, staying motivated weeks and even months later can become quite the challenge. In fact, the failure rate for New Year’s resolutions is said to be an estimated 80%, with most people losing their “resolve and motivation” in mid-February, according to the U.S. News and World Report. That said, there are actually a variety of creative ways that runners can maintain their motivation throughout the year. Adding variety to your running routine is just one way to keep things interesting all year round — whether that be by changing your route, running with friends/family, or creating new challenges for yourself. 

Creating, setting, and maintaining running goals throughout the year can be a major endeavour, though following through and reaching your goal can make the process well worthwhile.