Running, whether on roads, trails or tracks, represents a tough challenge, especially for beginners, so finding the shoe that not only suits your style and form but also properly fits your foot is your initial task when looking to maximize your running experience. Seasoned runners will tell you that an ill-fitting shoe causes continual damage, from small blisters and mild discomfort to serious sores and footfall problems. If you use the wrong shoes, you risk needless injury, as your form suffers, throwing off your symmetry and creating muscle and structural concerns.

To avoid these issues, follow the tips below to insure that the shoe itself fits well and will not, weeks down the line, cause irritation and injury.

When trying on a shoe...
• Make sure that the upper portion fits snuggly and securely on the top part of your foot. The part of the shoe that covers the top of the foot should not squeeze too tightly or cause any pain whatsoever. If it does, find a different pair, because this part of your foot will receive considerable pressure and stress while running.

• Check the shoe's toe box to see if you will have adequate room; you do not want your toes pressing tightly together or getting cramped. To test, press your thumb down between the tip of the shoe and your big toe; your thumb should fit comfortably in between. Anything tighter restricts the toes.

• Try adjusting the back of the shoe where your heel rests. Your heel should fit firmly in place and not slide up and down. If the heel moves, blisters and agitation will result.

• Evaluate the widest point on your foot. As all people have varying widths, find yours and make certain the shoe is not overly tight. If it is, it will disallow the rest of the shoe from flowing with the foot when running. While you do not want the shoe to slide on your foot, you also do not want it to choke your foot either.

Choose wisely and best of luck!

Who says kids can't be adventurers, too? The Youth National Championship is held annually in Colorado Springs, Colorado. There are separate events, according to age group and experience. Children ages 7 - 15 can participate in marathons and triathlons suited to their skills.

The Youth Triathlon is for kids aged 7 - 15. For this particular triathlon, no prior triathlon experience is required. This is a great race for beginners because it is non-drafting and anyone can participate. Activities for 7 - 10 year-olds include the 100-meter swim, 5K bike and 1K run. Kids aged 11 - 15 will instead do the 200-meter swim, 10K bike and 2K run. Even though it is for beginners, kids should still have some type of pre-training, just so that they are prepared for this type of activity.

For kids with a little more experience, there are the Youth Elite National Championship Race and the Junior Elite National Championship Race. These triathlon races are for kids aged 13 - 15, who have had prior experience. Both are draft-legal races. The swim, bike and run are more challenging than in the Youth Triathlon.

For all of these events, kids will need the right shoes and the right gear to help them go the distance. Triathlon-quality shoes should be sturdy, flexible, comfortable and lightweight. They also should have plenty of skid-proof traction, as well as shock absorption. Clothing for running and biking should be comfortable and keep the skin dry and cool. Clothing should be lightweight and snug. The child should be able to move freely in the clothing, while gaining protection at the same time.

For swimming events, choose suits that are snug and protect against the sun. There are suits that are specially designed for shielding against the sun. These would be great for outdoor competitive events, such as those at the Youth National Championship.

Parents, don't be afraid to try out various clothing and shoes while your child is preparing for this type of event. This will ensure that when the time comes to compete, your child is in optimal comfort and protection.

Source:
http://usatriathlon.org/event/event/100

"Practice makes perfect" is a statement we've all heard since childhood. Our mother said it to us when we were memorizing our ABC's. Then, a music teacher reminded us later that practice makes perfect as we were trying to learn a song. And finally, we reiterated this statement to ourselves as we tackled a challenging task at work. Well, this statement holds true for many aspects of life including training for a marathon.

It seems simplistic to tell anyone who is willing to run a marathon to train for it. Yet, whether you are a new or seasoned runner, you can make a mistake when it comes to training for a marathon. For example, if you are new, you might not train regularly or rigorously enough. Conversely, if you are a seasoned runner, you may over train and hurt yourself. So, it's important to really think about the marathon you want to run and to do a few things. Here are a few helpful tidbits:

#1 - Go to the Website of the marathon you plan on running and get tips on how to train. Most marathon websites have them, so take advantage of the help.

#2 - Train on a course similar to the one you will run in the marathon. So, if you have to run up steep hills, train on them. If you have to run on a flat course, train on them. If the weather is rainy throughout the upcoming marathon, learn how to run in the rain.

#3 - Ask a running coach to help you create a running schedule. It should be customized to your level of fitness. Weak runners should start training for a marathon at least six months in advance in order to build endurance. Strong runners can start training for a marathon four months in advance in order to learn a different running course.

#4 - Tweak your training as time goes along. If you hurt yourself, don't run for a few days until you feel better. If you can't seem to get up a hill, focus more on tackling it. In other words, change how you train as necessary.

These four tidbits will help you "perfect" yourself for the marathon you plan on running. Make them part of your training regimen and you'll have great success and be able to tackle many types of marathons.

For someone who has run marathons before and may need a bit of a challenge, the Grandfather Mountain Marathon may be the perfect choice. Held annually in North Carolina, this marathon is definitely not for beginners. The 25-mile track offers quite a challenge.

The Grandfather Mountain Marathon has runners racing up the mountainside to an elevation of 4,279 feet. A race such as this requires extensive pre-training and probably a good amount of prior experience running mountainous races. The Grandfather Mountain Marathon has strict time limits. Therefore, runners must be certain they can finish this race.

Because this is an extreme sport, it's also going to require some extreme footwear. Running shoes for a mountain adventure should also be equipped to handle trails and mountainous terrain. Look for a durable, but lightweight design with good traction, cushioning, bounce and flexibility.

Footwear is not the only thing to pay attention to in a marathon. Clothing is also of importance. Marathon runners should be wearing clothing that will help keep them cool, as well as help wick away moisture. Clothing for running should be flexible but not loose. It also should be made of breathable fibers. Chafing prevention also is a good idea.

A good watch, as well as a compass, may be a good idea. A combination piece is even better. This way if you accidentally get off track, the compass and a good map of the location can help you get back on track. The watch, of course, will let a runner know how they are doing on time, such as whether to maybe slow their pace or pick it up some to finish on time.

Some runners also may choose to wear a hat for sun protection. The hat chosen should be thin, as well as something that that will not fall off the head easily. Otherwise, it may be a distraction during the race. Some good, moisture-wicking running socks will also be a good idea. Gatorade and water will be supplied at various checkpoints throughout the race.

Source:
http://www.hopeformarrow.org/gmminfo.htm

Think you can run a marathon or triathlon? How about the *Rock n' Roll marathon*? This event in San Diego, California, features bands and the chance to dance at various points throughout the race. There also are cheerleaders along the way to keep the runners and dancers motivated.

This annual event is for runners of all experience levels, so don't let inexperience stop you if you're revved to go. Those 2,000 cheerleaders and the 19 aid stations will help keep you going. Can't run? That's alright. This race also is open to walkers. The point of this race is to have fun while also supporting a cause. To run a race like this, don't forget that you're going to need some practice ahead of time to warm your body up, especially if this is not something you do on a regular basis.

Since you're going to be doing a combination of dancing, walking, and running, be sure your footwear will be helpful for all three of those. Running socks are a great choice, as they help draw moisture away from the body. They also can be treated with antibacterial properties to keep odors and fungus at bay. Because you will be running, dancing and walking, you'll want a shoe that not only is built for running, but is lightweight and flexible enough for the dancing and walking. Generally, you should look for running shoes, but they should be a variety that is lightweight, flexible and contain plenty of shock absorption and support.

Once you've chosen your ideal socks and shoes for the event, also be sure you've got some good running clothing. It should be lightweight and breathable, built to wick away moisture. All that running, walking and dancing can build up quite a sweat, but if you wear the right clothing, much of that can be prevented.

For pre-practice, consider jogging around your neighborhood, stopping at intervals to dance to your favorite MP3s. Neighbors might point and stare, but so what? If so, let them know what you're doing and invite them along. The more, the merrier, right?

Sources:
http://www.rnrmarathon.com/home.html
http://www.active.com/page/Event_Details.htm?event_id=1609224&assetId=d1f56a35-41da-435a-b3cb-4140d3aeb602

Remember when you were a kid and you were facing off with another kid at the dodge ball pole? Your friends were cheering you on, and it energized you. It made you feel like you could win even if you'd lost every prior game to your opponent. This kind of support is important in every area of sports - including running.

When you train for a marathon, it's important to build up a support team. You need at least one other person to encourage you to prepare and finish the marathon you plan on running. This person doesn't have to be another athletic individual (although it helps). They just have to be someone that you respect and won't be afraid to be honest with you. Here's a list of folks to ask and how they can help you:

1) Your spouse can help you get up and do early morning runs and eat healthy.
2) Your best friend can run with you on a few days (or ride a bike) and make training more fun.
3) Your favorite sport's store clerk can give you advice on what kind of clothing and shoes to wear while training and running for the marathon.
4) Your doctor can give you a check up at the beginning of your training to make sure you're in good enough health to run a marathon.
5) Your personal trainer can help you plot out how many miles you should run a day in order to build up to the marathon.
6) You can help yourself stay encouraged to run by getting enough sleep and staying positive.

As you see, there are many ways people can support you in a marathon. In order to improve your chances of actually applying for, starting and finishing one, it is in your best interest to unite them all together. You'll see that success will be much sweeter in the company of your friends.

Ever think about running in a marathon or triathlon? One of the world's most popular multisport events is the Speight's Coast to Coast in New Zealand. In it, competitors participate in three sports. Running, cycling and kayaking are all a part of this world sporting event.

This is a rigorous event that calls for some heavy-duty training before attempting to participate. Participants must be trained in outdoor survival skills, and I'm not talking camping in your backyard watching the stars. This requires some real wilderness skills, which includes bush craft and river crossing expertise.

In addition to skills, it also requires lots of equipment. Some of the things you'll need are basic survival items such as hats, gloves, knit tops, first aid kits and survival bags. Another thing to remember is that because this is a multisport event, it requires a few different types of footwear.

For the running portion, you'll want to pack a good pair of running shoes. There are races of varying lengths, making it easier for racers of varied levels to participate. A pair of good running shoes should offer good bounce, comfort, durability and breathability.

Since there also will be some climbing and travel over terrain, it would be wise to use a pair of cross country shoes. This way, you have footwear for all types of terrain and are equipped for running. A good pair of cross country shoes should have all the great features of running shoes but with added traction and waterproof protection.

Footwear for kayaking should be lightweight, waterproof and have skid-proof technology. Breathability is also very important, because it can speed the drying process if the kayaking shoes get wet. Skid-proof technology is very important in these types of shoes, because it can become slippery aboard a kayak or other types of boats.

The most important thing to remember when participating in a marathon or triathlon is to be prepared. Sporting events, like the Speight's Coast to Coast, can be very fun and rewarding. However, getting injured or disqualified can take the fun away. Be safe, be prepared and have a blast.

Sources:
http://www.coasttocoast.co.nz/
http://www.kmsevents.com.au/