Select New Running Shoes

Whatever you do, you must not pick a shoe because it looks good in the shop, so what are you to do to make sure you pick the right shoe, because be reassured there could be several shoes that will be right for your feet and your running requirements. How do you find the right shoe, and why is that so important? The scope of this article is limited, so rather than try to make recommendations, which will probably be wrong, as I don’t know anything at all about your feet, or your requirements.

In other words, are you going to use them as track shoes or trail shoes. There is a huge difference between running on a flat track, and on a boulder strewn, wet, muddy trail!!

Add to this the fact that your feet will hit the ground hard over 1600 times every mile that you run.
If your footwear is the wrong size or unsuited to your biomechanical needs, you are going to find it uncomfortable, probably annoying, and even worse it could lead to injury.

What is the right shoe for my feet?

A combination of a good fit and excellent biomechanics.

The fit is obvious, but what do I mean by biomechanics?

Put simply it is all about a word called pronation.

Pronation is the natural movement of your feet when they touch the ground.
All feet roll inwards as the ball of the foot touches the ground. You can either check this out yourself by looking at the wear patterns on your old running shoes.

If you tend to wear out your shoes first on the outside, you probably tend to underpronate; if you wear out your shoes first significantly more to the inside, look for a shoe for over-pronators.

It isn’t complicated but you would do well to find someone with experience as a runner to watch you running from behind before you make a new purchase.

There are four categories based on the degree of pronation.

  • Neutral Pronation, require shoes with a good balance of stability and flexibility.
  • Under Pronation has not enough foot motion, and they require good cushioning and flexibility in their running shoes
  • Moderate Over Pronation require Stability Trainers
  • Severe Over Pronation requires Motion-control trainers.

You should by now have worked out your pronation factor, so your shoe selection must be governed by this.

The other consideration is shoe fit, and the easiest judgement, is does it feel good, and is there room between the end of your longest toe and the front of the shoe. The shoe needs to feel snug at the heel, and comfortable.

Finding Tutorials For Bowling Online

There are also videos of pro bowlers that an aspiring bowler can invest in. These go a long way in increasing knowledge on how to become a great bowler because one gets to watch how different professional bowlers play. Also an aspiring bowler gets to compare the way they swing the arm and throw the ball while approaching the foul line with their own style and this will give them an edge of knowing what they need to change and how to approach different angles of playing. A major key to becoming a great bowler is to have a high level of concentration. This technique can be learnt through following some of the tips found in these bowling tips videos. They will teach step-by-step guides on how to make sure that the concentration is leveled on the tenpins to make sure that the bowler does not miss making a score. This will include breathing lessons, how to calm the nerves and how to use the mind to hit the target.

Some of the lessons that are included in these bowling video tips include how to ensure that you follow through after throwing the bowling ball, the positron one is supposed to be in before throwing the ball and how the ball is supposed to be hooked before the final throw among others. The best thing about these tutorials is that there are some that have lessons for beginners. The videos that fall in this section have tips, techniques, and lessons on all the aspects of the game. They also include some of the most commonly used terms and how they apply to the bowling game. The advantage of getting this bowling video tips online is that a bowler gets to learn about all the equipment that used in the bowling game. This will include basics such as the ball grip, the ball weight when one should choose to use a lightweight ball and the different categories of balls that are polished balls and dull-sanded bowling games. They will also have information on why each ball is preferred and why it should be used.

Triathlon Weight Training

When done right and the focus is there, your weight training or resistance training actually doesn’t need to take up that much time. Shorter and more intense is better for good, balanced muscular development anyway. If you do your triathlon strength training right, you won’t have to worry about either burn out or bulk. And, you’ll enjoy the very important benefits that this training aspect brings you.

  1. What’s important for the triathlete to focus on is “core strength” training. This allows one part of your body to transfer energy to other parts of the body. Core strength training regimens will improve your swimming power, your uphill climb and sprint cycling speed, and your resistance to injury while running all at once. Core strength training focuses on: the superficial and deep abdominals; the lower back (the lumbar region); and the middle and upper (thoracic and cervical) regions of the spine.
  2. When doing your strength training, listen to your body. On your lighter workout days, push yourself harder with the strength training; on days when you have hard endurance training lined up or you feel tired, go easier.
  3. Have a high-protein diet and try to consume a lot of protein within a half hour after your strength training. On days when you know that you’ll be doing your harder strength training, eat soft foods before your workout, such as apple sauce. Consider taking creatine supplements (these are all-natural and won’t harm you).
  4. You might not want to do actual weight training at all. You might want to make developing your muscular strength entirely a resistance training regimen. This utilizes no weights except your own body weight. This is an advanced martial arts training “secret”. Using weights can possibly lead to injury because weight training isolates muscles so entirely. Also, due to the muscle isolation, it might not do as well for the “holistic” development that core strength training is all about. Consult your fitness coach and do your own research to make up your mind.
  5. Involve an exercise wheel in your triathlon strength training regimen. This is a very inexpensive and deceptively easy to use workout device that will definitely help you develop your core strength. You can also take it just about anywhere (Note: you’ll also need a floor mat). Be forewarned: although it’s a wondrous tool, it’s use is very repetitive and can be dull. You may want to listen to some inspirational music while you use it.

Conditioning For Sprinters

When using these means of training, I find it valuable to use athletes’ heart rates as an indicator of their level of work stress. On the average we can determine maximum heart rate by using: 220 – age. Thus, a 15 year old athlete s maximum heart rate would be about 205 BPM.

When quickly calculating conditioning and recovery during a workout, I will have athletes find their pulse (in the neck since it is closest to the heart) and have them count their heart rate for 6 seconds. We then multiply that by 10 (just add a 0 to the number they counted) to determine their current heart rate. This way, as a coach, I can tell whether they have recovered sufficiently for the next interval, are not working hard enough, or are laboring too hard for the goals of the workout. I then modify athletes workouts accordingly.

CONTINUOUS TEMPO is used for general endurance, helps improve recovery and the athlete s fatiguing mechanisms. This past summer I saw far too many soccer and field hockey players using long slow tempo runs as their primary method of conditioning. These runs are useful, but when done below 60% intensity they will not prepare these athletes for the demands of their event.

Depending on the conditioning of the athlete, blood lactate concentration increases as workload exceeds 60% intensity (HR 120-140). The capability of the body to absorb oxygen is dependent upon the size and strength of the heart, the network of capillary blood vessels, number of mitochondria and the quality (hemoglobin and hematocrit) and volume of the blood. The more hemoglobin in each red blood cell, the more oxygen it can carry from the heart and lungs to working muscles.

Therefore, it is important that athletes develop the aerobic energy system with runs at 60-70% (HR 120-140) intensity continuously.


Extensive tempo consists of runs of 100m – 600m at 70-80% intensity (HR 140-160). With these runs, a conditioned athlete will get some lactate formation, but only at a fraction of the levels experienced when running at 90-100% intensity.

Extensive tempo assists in the removal and turnover of lactate, as well as the body s ability to tolerate greater levels of lactate. With submaximal work levels of 60-80%, lactate will form in large amounts because the oxidative system simply can not meet the demands of the muscle. Oxygen debt occurs, accelerating the demand for anaerobic energy production. Such levels may not occur until deep into the workout or during intensive tempo work. This method of training, again, involves relaxed runs at 70-80% intensity to aid in recovery and enhance oxidative mechanisms.

Remember, it is the ability to buffer lactic acid that allows athletes to stay competitive late into games and competitions when they are constantly in oxygen debt, but must maintain the ability to accelerate, quickly change directions and hold near maximal efforts.

When performing extensive tempo workouts, athletes should be able to finish each repetition within the prescribed (HR 140-160) range. Successive intervals should not occur until athletes heart rates have subsided to this range. These workouts are not what coaches or athletes would consider hard workouts .

Depending on conditioning level, experience and time of year, the volume for these workouts should be between 2000 – 4500 meters total. Rest should be between 30″ – 3′ between reps and 2 – 3′ between sets.

Examples of an Extensive Tempo Workout:

  • 2 x 10 x 100m @ 75% with 30″ rest between reps and 2′ between sets
  • 2 x 8 x 200m @ 72% with 1’rest between reps and 2′ between sets
  • 8 x 400m @ 75% with 2′ rest between reps. If athletes struggle, give a halftime rest of 3-4 minutes. 4. 7 x 600m @ 77% with 3′ rest between reps.

Remember, athletes should be able to hit their times and, once prescribed rest has been completed, be within their target heart rate. If they aren’t, give them more rest between reps, reduce the volume of the workout or shut the workout down.


Intensive tempo consists of controlled runs of 80-90% (HR 160-180) intensity that allow athletes to run in a smooth, relaxed manner without undue stress. In theory, tempo training increases the athlete s ability to recruit fewer muscle fibers at the same speeds which would reduce energy cost and improve individual performance. Lack of oxygen and lactate buildup is associated with muscle fatigue.The onset of this condition is, in large part, determined by the overall efficiency of circulation developed with continuous and extensive tempo preparation.

This means that, we must gradually increase the body’s ability to improve circulation and buffer lactic acid buildup by evolving workout intensity with continuous tempo, then extensive tempo, then intensive tempo. With track athletes especially, we would be ultimately preparing them for race simulations in the form of speed endurance and Special Endurance runs. Intensive tempo ultimately provides a base for the anaerobic energy system development that is to follow.

Because intensive tempo borders on speed and special endurance, lactate levels can become very high. Since all energy systems more or less turn on at the same time, intensive tempo is highly demanding of both the aerobic AND anaerobic systems. When using these types of runs, 6-12 reps can be done once a resting heart rate of about 120 is reached. Total volume with this type of training, depending on conditioning level, experience and time of year is generally in the range of 800-3000 meters of total volume. Rest can be between 30″ and 5′ between reps and 3-10′ between sets.

Examples of an Intensive Tempo Workout:

  • 6 x 200m @ 85% with 3.5′ recovery between reps
  • 6 x 400m @ 82% with 3.5′ recovery between reps
  • 2 x 4 x 250m @ 86% with 4′ rest between reps and 8′ rest between sets
  • 4 x 600m @ 80% with 5-7′ rest between reps

Progress the intensity of your tempo runs based on your conditioning goals. The ability of athletes to buffer lactate accumulation will determine their success as fatigue levels rise throughout the course of their game or competition. Also, make sure athletes are training in the heart rate range that best defines the workout. If you are running a high volume extensive tempo workout, but athletes heart rates are at 175+ as they begin each repetition, then you must know how to modify the workout.

Everest Base Camp Trekking

The Everest Base Camp Trek offers some of the most breathtaking mountain scenery in all the world. There are different routes that you can take to reach base camp. If you choose to follow the path taken by Tenzing and Hillary, you can follow the trail along Khumbu Glacier and ascend Kala Pattar.

The Everest Base Camp Trek begins with a flight to Lukla airstrip which takes around half an hour. The flight path covers excellent scenery and gives you a taste of things to come. From Lukla, you would begin trekking up slowly towards Namche Bazaar, which is the Sherpa capital. The trek will take you along the Dudh Kosi river valley. When you reach the Lhotse-Nuptse ridge, you will get the first glimpse of the majestic Everest peaking above the ridge.

With proper acclimatization, you would begin your trek for several days until you get to the very heart of the Khumbu region. On your way, you will get an opportunity to visit Tengboche monastery. This is a Buddhist monastery belonging to the Sherpa community and is located in the village of Tengboche in Eastern Nepal’s Khumbu region. The monastery was built in 1916 and is at an elevation of 12,687 feet.

The Everest Base Camp Trek will then lead you towards Kala Pattar, which is a rocky outcrop that is located west of Mount Everest. You will ascend Kala Pattar and get an excellent view of the south west face of Mount Everest. This face of the mountain was climbed first by Chris Bonington’s team in 1975. From here, you will also get a spectacular view of South Col and the Ice Fall.

Running With Knee Pain

PFPS can effect both knees, though more commonly it is more painful in one knee. According to the British Journal of Sports Medicine PFPS hinders more young and active people, and twice as many women as men. This is most likely because women tend to have wider hips, resulting in a greater angling of the thighbone to the knee, which puts the knee cap under more stress. The symptoms of PFPS are caused by the irregular tracking of the patella (kneecap) in the femoral groove.

The most common complaint of those suffering with PFPS is tenderness behind and around the knee. Some also experience pain on the posterior side of the knee capsule as well. Instability and cracking could also be signs of PFPS. Although symptoms will be different in each case, running on hills and uneven surfaces often aggravates PFPS symptoms.

Determining a single cause of your knee pain can be quite difficult. A good approach to eliminating your pain is having your knee assessed by a physical therapist. Anterior knee pain could be a biomechanical problem. Biomechanical issues that may be causing your pain include: excessive internal rotation of your hip, your knee cap may sit too high or too low in its groove, worn cartilage in the knee joint which reduces shock absorption, high arches of the feet providing less cushioning and flat feet, or knees that turn in or out excessively can pull the patella sideways. There could also be muscular issues contributing to your PFPS. Tight hamstrings and calf muscles, in particular, can put excessive pressures on the knee. Weak quadriceps muscles can also cause the patella to track out of alignment, creating painful friction and rubbing.

A good physical therapist can perform a thorough assessment and determine what factors could be contributing to your knee pain. They would also evaluate your running stride while running on a treadmill to determine if there are any problems with your running technique and gait which may be the culprit of your pain. Treatment will likely consist of exercises to focus on correcting existing muscle imbalances and improving strength in weak muscles. You will also perform a flexibility program for the hamstrings, calves and hip flexors, and education on proper footwear and referral for orthotics to correct your foot positioning, if necessary. The rule is if your feet have good form, your knees will follow.

Some smart ways to prevent PFPS is to try running on softer surfaces like grass or trails. Also, don’t do too much. Increasing your weekly mileage more than ten percent each week is too much. And lastly, running on hills can be good for your heart but hard on your knees; make sure to introduce a hill routine slowly! For the best advice contact a good physical therapist who can analyze your running gait and provide strengthening exercises to prevent future pain in your knees.

Choosing Bowling Bags

Bag capacity

Bags for bowling balls are available in single-ball and multiple-ball varieties. The former is practical for beginners as they don’t need a lot of equipment. Single-ball bags can hold one bowling ball, a pair of shoes, gloves, and towels.

Multiple-ball bags are usually for professional players who use different ball weights in a game. They are usually made with rollers or straps to provide easier transport, since you can’t carry multiple balls by hand. It also features several compartments for smaller equipment.

Bag material

Most bowling bags are made of leather or polyester. Leather is considered more stylish, but polyester and other synthetic fabrics will hold up better against the weight of the bowling ball. Choose polyester bags if you carry multiple balls or other heavy equipment.

Bag rollers

When choosing multiple ball bags, always pick one with rollers so you won’t have to carry the weight of the balls. The weight can strain your shoulders and tire you out even before your game starts. If you want the shoulder strap type, make sure the straps are padded to reduce the pressure on your shoulders.

Bag rollers

Make sure that your bowling bag goes well with your bowling outfit. If you wear a team uniform, choose a bowling bag that complements the color of your uniform. If you are just a recreational bowler and wear regular jeans and shirts when playing, go for a darker shade — they go with almost everything and do not get as dirty as fast as bowling bags in pastel and lighter shades do.

Secrets to Improving Rock Climbing Endurance

  • Buy a climbing book or video and relentlessly practice technique. Better technique results in more efficiency on the wall, which, in turn, means you last longer before getting tired.
  • Lift weights, focusing on your core, back, shoulders, and arms (girls, this means you too). Weight training can be done after you climb or as a stand-alone workout.
  • 4x4s: Climb/boulder 4 problems in a row, rest 5 minutes, repeat for 3 more sets. Select four different bouldering problems (or use the same one if you want). Climb all four in a row without rest. Then rest five minutes, and repeat three more times on new problems. You can make this workout more difficult by reducing your rest period, choosing harder or longer problems, doing more sets (i.e. 5x4s), doing more supersets (4x5s), down climbing each problem, or by wearing light weights on your ankles, wrists, or harness.
  • Do 30-50 bouldering problems, with 1-2 minutes rest between each. Do all the problems within 60 to 90 minutes. You can do a similar workout by climbing 15-25 top rope routes, made much more do-able if you have an auto-belay that you can monopolize.
  • Down climb every problem or route. This will drastically reduce the total number of problems you’ll be able to climb, so wait until the end of your day if you prefer.
  • Climb, down climb, climb, etc. until you can’t, rest 5-10 minutes, repeat Whether climbing or bouldering, perform each super-set with no rest in between routes or problems, except for the few seconds it take to walk over to the next problem and begin. If you’re climbing, consider finding a group of routes clumped together (in order to avoid having to tie in somewhere else), or else simply climb and re-climb the same route over and over until you can’t.
  • Traverse laps around the gym, staying on the wall for 10-30 minutes, rest, repeat This variation need not be technically difficult. The point is to stay on the wall for as long as possible, 10-30 minutes or more, for at least two or three sets. Find a corner or some jugs to rest on, but whatever you do, don’t come off the wall until you simply cannot stay up any longer.
  • Play Add On with a friend until exhaustion Add On is a really fun bouldering game to play with one or more friends. Start by bouldering three moves, then coming down. Each successive climber must repeat the entire progression identically, then adding three more. The winner is the last climber to complete all the moves without falling off. Once someone wins, rest a few minutes and play again.
  • Do any of the above variations while wearing a SCUBA weight belt/vest Weighted arm and ankle bands work too. Or you could simply wear lots of protection on your harness, mimicking multi-pitch trad climbing, ice climbing, big walls, and other real life climbing scenarios. Just don’t add so much weight that you can’t climb enough to truly exhaust yourself at a deep level.

Low Ball Bowling

There is a specific style of bowling in particular that I would like to mention for the avid bowlers out there. This type of bowling is called “Low-Ball Bowling.” Some bowling enthusiasts have found that experimenting with other kinds of bowling provide a great alternative to your normal bowling routine – or even change your favorite bowling style.

Low ball bowling is what I like to call “backwards bowling,” using a standard pin set up. The object of the game, as opposed to getting as many points as you can, is to get as few as you can. Kid-of like goofy, crazy bowl for adults – you want the lowest score. If you are playing low ball bowling strikes and spares are scored exactly the same way you would score a strike or spare in a regular game of bowling. At least one pin needs to be knocked down. A perfect score in low ball bowling is a twenty. Meaning that one pin is knocked over on each of the two balls per frame in the score.

A miss, or gutter ball, in low ball bowling games will be recorded as a strike the first time it happens, (if it happens.) The second gutter ball will score as a spare, this means high points, but high points are not good, not good at all. You’ve got to knock or topple over at least one of the pins to get a low score. Therefore, this version of the game is quite a challenge. Nonetheless, as you can easily gather from the objective, it requires a completely different kind of technique.


Sprinting requires power from the lower body and abs. It also feels amazing to run with everything you have, to test your lungs, heart and explosive force.

Benefits of Sprinting

  • Increases metabolism for a longer period after exercise than jogging.
  • Develops great hamstring muscles. I do my sprints in the sand at the beach and have been complimented on my hamstring development.
  • Improves heart and lung recovery time.
  • Improves endurance for long distance running.
  • Sprints intervals within jogging sessions, aid weight loss.

Sprinting is all about speed. The right way to sprint is with your body slightly leaning forward at about 4-6 degrees from the feet, not the hips. Arms should be relaxed, swinging from the shoulders and flexed at a 90 degree angle. Feet should be hitting the ground heel to toe. Don’t run on your toes because it provides no stability and can cause injuries.

While sprinting, your stride should start under the centre of gravity. Basically, don’t let your feet come too far in front of your body. This is called over striding. Similarly running in baby steps is called under striding. Both under and over striding will slow you down. Throughout the sprint always stay relaxed. Tensing you body not only slows you down but it will also tire you out more quickly.

I find the best way to work sprinting in to your runs is to to jog 2 minutes and sprint for 30 seconds-1 minute. Progress by changing the time intervals to 1 minute jog, 30 second sprint or any variation where you are jogging or walking longer than sprinting.

If you use a 400m track, sprint 50-100 metres, then walk at a brisk pace or jog the rest for recovery and repeat 5-10 times.

Start by adding sprints in to your runs 1-2 times a week. The impact caused by sprinting requires about 48 hours of recovery in between runs.

Sprinting can be done on a track, treadmill or outside. It can be performed on pavement, the grass, the sand and even in water. Adding sprints to your running sessions will enhance performance and improve lower body physique. Start small and work your way up to being a fast and powerful runner.