Difference Between Vegan & Vegetarian Diets

written by runnergirl training

Ever get confused on diet names? For example, vegetarian and vegan diets are similar but yet have distinct differences. There are a variety of subsets for general diet terms but let's explore the main differences. 

Detraining - Use It Or Lose It

written by runnergirl training

Detraining is what occurs when you stop exercising and the health and fitness gains diminish. There are a variety of reasons that detraining can happen including a schedule change, travel, sickness, holidays or injuries. Does everyone lose their level of fitness at the same rate? What can be done to prevent it & recover what was lost? Click below to find out!

6 Benefits Of Protein

written by runnergirl training

Protein serves a lot of purposes for the body. It is also important to know how much protein to eat each day. Check out these 6 benefits of protein.

Hal Higdon - Marathon Recovery Program

Hal Higdon has an excellent marathon recovery program here.

30 Week Marathon Program

Check out Hal Higdon's 30 week marathon training program. It is designed for beginner runners and to gradually increase the distance over an extended period of time.

Selecting The Right Running Shoe

By Runnergirl Training

Selecting the right running shoe for you requires determining several factors.  Some of those factors are foot shape, gait pattern, and podiatric needs.

According to Runner’s World (2004), the way to determine if you have a high, medium, or low arch is to use a foot print test. Stepping in water and then standing on a dry surface will show the height of the arch.

Medium arch feet can wear neutral cushioned shoes.

Low arch feet are also called flat feet.  Generally they overpronate (over turn in).  They need stability or motion control shoes.

High arch feet generally underpronate/supinate (over turn out). They need a neutral cushion with soft midsole shoes.

A gait analysis is a beneficial assessment for determining shoe type.  Running stores and shoe stores where staff fits customers usually provide a gait analysis. There are three phases in the gait cycle: impact heel strike), support (midstance), and propulsion (toe off) (“Running Warehouse,” 2008).  The way your foot proceeds through the phases will help determine the type of shoe that is best for your feet.

Individual preference and podiatric needs will help determine the shape and fit of the shoe. Wide toe box, deep toe box, deep instep, and narrow heel are all specific to the model of the shoe and vary with individual preferences.

Hopefully, this guide will assist you in determining the type of running shoe that is best for you.

Runner’s World. (2004). Take the wet foot test: learn your foot type. Retrieved from http://www.runnersworld.com/article/0,7120,s6-240-319-326-7152-0,00.html

Running Warehouse. (2008). Foot motion characteristics. Retrieved from http://www.runningwarehouse.com/LearningCenter/FootAnalysis.html