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08 Apr

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Running Tips

The Beginner’s Guide to Running: Tips and Tricks for a Successful Start

April 8, 2023 | By | No Comments

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Embarking on a running routine may seem intimidating, especially if you haven’t been active for a while. However, with the right mindset and a touch of planning, you’ll quickly be on your way to a healthier and happier lifestyle. Here are some tips to help you get started on your running journey.

Consult Your Doctor

Before beginning, consult your doctor to ensure running is safe for you. Once you have the green light, it’s time to start planning your running routine.

Invest in Quality Running Shoes

You’ll want to invest in a good pair of running shoes that provide proper support and cushioning to protect your feet and joints. Visit a specialty running store where the staff can help you find the right shoe for your foot type and running style. Don’t forget to replace your shoes every 300–500 miles; see our post about running shoe lifespan.

Establish Your Running Pace

Start slow and gradually increase your speed and distance over time. Use the Intervals feature on the Vima Run app to set a walk-run routine, where you run for a minute and then walk for one, two, or three minutes. As your fitness level improves, increase your running time and decrease your walking time.

Stretch and Warm-Up Exercises

Prior to your run, spend a few minutes stretching your legs, hips, and back to prevent injuries and improve flexibility. Incorporating a dynamic warm-up routine can also be beneficial.

Set Realistic Goals

Set achievable goals, such as running for a specific distance or time or completing a 5K race. Having a goal will provide direction and motivation throughout your running journey. Block off time on your calendar to help make it a priority.

Listen to Your Body

Pay attention to your body’s signals. If you feel tired or experience pain, take a break and allow your body time to recover. Remember, running should be an enjoyable activity, so take it easy and savor the journey.

Starting a running routine can be challenging, but with the right mindset and planning, you’ll soon be on your way to a healthier and happier lifestyle. Embrace the process and enjoy your newfound love for running!

20 Mar

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Running Tips

How Many Miles Before Replacing Your Running Shoes? (Plus, an App to Help You Track!)

March 20, 2023 | By | No Comments

As a runner, your shoes are your most valuable asset. They safeguard your feet and offer support during your runs, making it essential to replace them before they become too worn out. But determining when to replace your running shoes can be tricky. In this article, we’ll explore the best practices for knowing when to replace your running shoes and help you track your miles.

The general guideline is to replace your running shoes every 300–500 miles. However, factors such as body weight, running style, and the type of surface you run on can impact this recommendation. Heavier runners may need to change their shoes more often, while lighter runners might get more mileage. Additionally, a heavy heel strike or running on rough surfaces may accelerate shoe wear.

Several signs indicate it’s time for new running shoes. One is visible wear and tear on the soles or upper part of the shoe. If the treads are worn down, or the upper material is fraying, it’s time to invest in a new pair. Another sign is pain or discomfort during your runs. If you experience aching in your feet, shins, knees, or hips, it could mean your shoes are no longer providing adequate support.

Remember that even if your shoes appear to be in good condition, they might still need replacing. Running shoe materials can break down over time, even when not in use. For this reason, experts recommend replacing your shoes every six months, regardless of whether you’ve reached the 300–500 mile threshold.

In conclusion, the mileage at which you should replace your running shoes can vary, but 300–500 miles is a reliable guideline. Pay attention to signs of wear and tear, as well as any pain or discomfort you may experience during your runs. Don’t forget to replace your shoes every six months, even if you haven’t reached the mileage limit.

To make tracking your shoe mileage easier, we recommend trying Vima Run. With this app, you can effortlessly log your miles and know when it’s time to replace your running shoes. With proper care and attention, your running shoes will keep you injury-free and comfortable throughout your running journey. Download the app now and start tracking your shoe mileage today!

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