Best Walking Shoes

With that, the ultimate goal is to find the best walking shoes to suites our needs. At first glance the amount of choices that are now available to you could be overwhelming. Once you narrow down your foot type and detail preferences, your only dilemma may be where to find the best price.

The general goal in buying a good walking shoe is to look for a light weight shoe. Gone are the days of a heavy or a clumsy walking shoes. You need to find a shoe that is comfortable from the get-go. The shoes should be comfortable from the moment you put them on. Most shoes are designed for durability, however you still have to keep in mind that the type and the width of your foot is very important for that perfect fit.

When you order what you think is to be the best walking shoes to meet your needs, consider buying new socks as well. That will lend itself to that feel good sense you get as well. Try to keep those socks for those walking shoes only. This helps to provide that little extra feel good we all deserve in the day. It makes a nice difference.

Hacks For Running During Summer Time

  • Run at the coolest time. One of the hacks you can do to avoid the summer heat is run during the coolest point of the day. Good thing, free software and some apps can show the temperature highs and lows for the day or even for the week so you can schedule your run accordingly. Usually, sunrise and sunset are the coolest times. Midday is the hottest. But since weather changes can be abrupt, it’s best you check an app.
  • Look for a shady alternate route. Every runner has that favorite route. But when it comes to extreme weather conditions, you may need an alternative route to keep you safer from the elements. During summer, choose less open routes. Settle for more shades, like areas with more buildings and trees. Nowadays, there are apps which can calculate the distance of the route using GPS. They also show visuals. Use the app to get the distance. That way, you still get the same distance you run in your usual route.
  • Wear sweat wicking clothes. Even by regular standards, sweatpants and baggy clothes are a no-no. You don’t want them flapping around, then heavy and sweat-soaked in several minutes. Luckily, sweat-wicking clothes are now available in stores. Brands like Adidas, Nike and Under Armour have running apparel which takes sweat from your body and lets it evaporate inform of your clothes. This way, you are cooled off, feel more comfortable and lessen your risk of being exposed to bacteria build up. Most of these clothes are lightweight and trendy, adding more appeal to the technological benefits they already provide.
  • Wear light, breathable shoes. If you’re clothes are on point, you shoes should be too. Wear running shoes which are lightweight and made from breathable materials. These type of shoes allow your feet to ‘breathe’. Good circulation prevents hot, sweaty feet and bacteria. Heavy and stiff shoes typically wear you down. Light and flexible ones let you accelerate and move more efficiently.
  • Consume additional water. Even before you run, you lose more fluids during summer than any other season. You lose around six to 12 ounces of fluid for every 20 minutes of running. Pre-hydrate before you run. Drink an additional glass of water. Look for possible ‘hydration’ stations as well. Drinking fountains in the path, or even a convenience store you can buy some water or sports drinks.


Anxiety Over Your First Triathlon

First off, give yourself a break on the training. You know you have put the time in, just have confidence in your training and know you deserve to be here on race day. All those days you wanted to quit or had no desire to get out and pound the pavement but did anyway are now going to pay off. Besides, you have another going for you in that regard – Adrenalin. Recognize it, understand it and use it. It will get you through the race.

Next, the crowd. In most sports it is understood that you really try to block the crowd out to focus on the task at hand. However, I believe the opposite is true for endurance sports. Most of the crowds at these events are in absolute amazement as they watch everyday individuals lay it all out just to cross a finish line. The crowd is absolutely on your side and you can feel the energy. Learn to use that energy. The crowd will actually become one of your biggest assets as the race goes on. There is no better motivation than having complete strangers cheering you across the finish line. I have also found that triathlons are unique in that even the most experienced athletes love to see beginners trying the sport. They are always willing to help in any way they can.

Sizing up the rest of the race participants. Yes, there are some people there that appear to be in better shape than you, there always will be. It does not mean you are not prepared for your race. And that is just it – it is your race. You started this journey with a goal to finish your first Triathlon and that is where your focus needs to be. This battle is within yourself and you are fully prepared to win. Simple as that, you are here to finish. The other racers are swimming, biking and running with you right now, not against you. Let’s get a few finishes under the belt before we start tweaking weaknesses and letting the competitive spirit run free. First things first – Finish.

Physically, there is also a very important reason to learn to relax; it burns up precious energy. The purpose of minimizing these other concerns is to help keep your mind in check as the race starts. Letting yourself be concerned about these and any other issues is a waste of time and energy. And in case you have not been told yet, energy is important in endurance sports. It can’t be wasted by losing mental control. When the mind starts racing, the heart rate goes up, when the heart rate goes up – well you know all that by now. Just learn to keep your mind under control on race day.

Of all the concerns I mentioned in the beginning, I might agree on one. Completing a Triathlon is a crazy idea. It was a crazy idea when you heard about triathlons and it was certainly crazy when you even considered one might be possible. It is a crazy world. But, what you will learn about yourself or have learned as you cross that finish line can change your life forever. I won’t waste time even trying to describe the feeling as you reflect on all the hard work and sacrifices it took to get across that line. It means something completely different to each individual. Just trust me when I say – You will never be the same.

Comfortable Walking Shoes

For all these people and all these varying needs we must find the right and a comfortable walking shoe. There are many good footwear options to choose from when buying new shoes. I will just mention a few of the basics. One fact to realize now is that no longer are running shoes more resilient then the walking shoe and walking shoes vary in design from a casual look like a running shoe, to a look that one could wear socially with their casual clothes. Comfortable walking shoes have become a favorite casual shoe.

Be sure, when buying these shoes that you are aware of the width of your shoe and buy a size appropriate to that. As well, if you have a low to average arch you want a shoe that if you look at it from the side you could see it slightly curves upward in the front. Consider moderate cushioning, flexibility and something lightweight. There are some good shoes advertising a larger mesh fabric. Peoples opinion appear to be divided on this. They find them great for breathability but dirt and water get in a little easier. Read the details associated with the shoes you are interested in and try to accommodate all the major factors of comfort, flexibility, support, weight and width that are appropriate for you. Follow these mentioned details as a guide and you should have no problem buying the perfect comfortable walking shoe.

Keep Your Shoes Smelling Fresh

  1. Buy quality shoes. The fist thing you must watch for is the quality of your footwear. Try to only buy shoes made of natural materials, because they allow you feet to breathe and the sweat dissipates much easier. Synthetics are toxic for your feet, because they prevent ventilation. You go for an hour jogging wearing them and the next thing you know, everything around starts rotting. It is nice to see good looking shoes at low prices and you may think you’re getting a good deal. Trust me, you’re not! They will break sooner that you can imagine, and the cost and effort to keep them in good condition and smelling great will far exceed the amount you saved by going for cheaper shoes. So I recommend you invest a little more when shopping for shoes because the benefits are far greater.
  2. Maintain hygiene. Nothing new here, but a lot of people seem to overlook this detail. When you’re showering, don’t forget to wash your feet too. It sounds dumb, I know, but when showering, most tend to forget about the feet. Since all water and soap goes to the feet, why bother washing them? But that’s not enough. We’re talking about the most awful smelling part of our bodies. Do you think only water and soap will do the trick? I don’t think so. There are many types of abrasive stones and sponges you can find in the stores specifically for this. Use them. They work wonders. They remove the dead lair of skin on your feet, the one that causes most of the bad smell. Also, alternate cold and hot water on your feet. It better cleans the pores in your skin and well, the sweat smells a little better. If your feet smell so bad, you should also alternate soap brands. Soaps have different composition and they act on different chemicals. If you use two soap brands, you’re more likely to neutralize more of the bacteria that produce bad odor.
  3. Change your socks often. Again, very obvious, but still, most forget about it. Use a clean pair of socks every day. Changing them twice or even three times a day is ideal, but once is the minimum allowed. If you use the same socks as yesterday, your shoes and feet may have something to say about it. And you don’t want to hear it! If you do jogging or other sport, wash your feet before putting another pair of socks on. Oh, and make sure you wear socks made of cotton or even wool, because synthetics make you feet rot.
  4. Rotate you shoes. You should have more than one pair of shoes. One day you can use one pair, the next day another pair. This way, they have enough time to take some air and for the sweat to evaporate.
  5. Leave your shoes to breathe. It’s a good practice when you get home to put your shoes somewhere out in the open (not if it rains, of course). The wind will brow some fresh air and the sweat will evaporate. And for some reason, when you put on a pair of shoes that’s been ventilated, you feel so comfortable. It’s like you have new shoes. You should do this especially if you’re involved in some kind of sport.
  6. Clean your shoes once in a while. I don’t know why, but when you keep them clean on the outside, they tend to stay fresh on the inside for longer. Maybe because you sense that something isn’t all right on the inside and you need to do something about it. But don’t rely solely on this. You won’t get the results you crave for.
  7. If they’re wet, leave somewhere to dry. If it rains, make sure you put the shoes to dry before putting them in the shoe box or wearing them again. When there is water inside the shoes, they start to rot in less than a day and it smells awful, especially if they are already a little smelly.

Lose Weight With Running

Start walking, gradually add running, and build by no more than 10% per week.

Exercise will benefit all areas of your body and improvements will appear as you progress. By keeping a log of your exercise routine, you will be able to see a progression of your improved physical fitness over time. Exercise that has the most benefit for decreasing cancer risk is probably that done at medium to vigorous levels. The benefits of physical exercise are tremendous, but the American population has become sedentary. Physical exercise need not be an backbreaking or difficult chore — it can be fun, stimulating and provide great moments for families to not only exercise together but to talk and share other important aspects of their lives.

Running can minimize the odds of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.

However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to reduce their body fat percentages to life-threatening levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you’ve been dieting religiously to lose weight.

When you exercise, do it at least five days a week. If you are able to make it seven days a week, it’s even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help reduce stress. Exercise in moderation may also help you control your blood pressure.

Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific education programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.

When you’ve been running for a while, you’ll realize that running becomes your own work of art. You’ll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.

To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some amazing places to run/walk. Run more so long as it’s pain-free. Always stop when you’re experiencing pain. Run to the pulse of your favourite music on your next run and focus on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.

Take it slow at the beginning, because your goal is to build a habit and make running your regular routine. You won’t experience weight loss immediately, except through water loss. However, given a period of weeks to months, you’ll start to experience both weight loss AND improved health levels.

If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should do away with hill work outright. As you improve in your health and fitness levels, adding runs up hills are an awesome way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.

Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there’s one in your area, running in the pool provides a change of settings from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.

Rest days are as important as training days. They give your muscles time to rest so you can run again.

To see how far you’ve come since you first started running to lose weight, track your workouts, meals, calories, nutrients, measurements, diet progress, general health and more. Visualize your progress, judge the effectiveness of diets and workouts, and you’ll be able to reach your goals sooner.

If you find maintaining your run routine difficult then use walking as a beginning point. Walking during a cool-down is a form of active recovery, which helps clear the lactic acid out of the muscles faster than if you come to a dead stop. Jogging may be more effective after a hard workout, but usually walking is a more comfortable way to cool down especially in the heat.

Muscles To Stretch For Runners

Basic Stretching Guidelines

It is important to understand that when improperly done, running can cause rather than prevent injury. However, correct stretching technique can increase range of motion and help decrease the likelihood of getting injured. Here are some guidelines that will help you stretch more effectively:

Don’t bounce. Although most people don’t do this anymore, some people still feel the need to bounce when stretching. This is improper form and can lead to injury. Instead, hold your position.

It shouldn’t hurt. Stretching shouldn’t be painful. A good stretch should feel good, not hurt. Hold the stretch at a comfortable level for your body. Listen to what your body is trying to say. Pain is not a good thing.

Hold for a while. Most people do not hold their stretches for long enough. If you break the stretch too soon, you will not reap the benefits of a good stretch. Instead, hold each stretch for at least twenty seconds.

Remember to breathe. It may sound like silly advice, but a lot of people hold their breath when they stretch. Breathe slowly through the nose and exhale slowly through the mouth. Breathing properly with slow, deep breaths will help you relax and cause you to get deeper into the stretch.

Stretching for Runners

It is a good idea to have someone show you how to stretch properly. Sometimes, good stretching technique cannot be described or obtained from a book or magazine. Remember that stretching can boost performance and increase your range of motion, but only if you do it properly.

Here is a list of the muscle groups you should stretch.

  • Shoulders
  • Neck
  • Back
  • Abs
  • Calf muscles
  • Quadriceps
  • Hips
  • Hamstrings

Everyone has their own preference as to which stretches work the best. Here is a list of the basics. It is best to seek out someone who can show you these stretches if you do not already know how to do them. Each runner has their own favorite stretches. Try several out until you discover the stretches that work best for you. It is also helpful to perform some basic stretches throughout the day to help increase flexibility.

Tennis Coaching Leadership

Building Character.

This is a lifelong pursuit for all of us.

But we first must start developing it now and then we need to focus on maintaining it forever.

All great coaches had to develop character at some point in their careers.

They then learned how to teach character and transfer it to their players.

It’s like character begets character.

Focus on getting better as a person daily and this will help you develop more character as a leader.

Strengthen Your Relationships.

This goes across the board.

With your players, your co-workers and their parents and your own family.

To get great at leading you need to lead by example and that means building great relationships!

Notice how all great leaders have great relationships in their lives?

Break out with your coaching journal for me and then rate how solid your relationships are right now.

After you do that get to work on strengthening the ones that need work and deepening the other ones.

Study Great Leaders.


“You need to study other great leaders and coaches and you need to take a lot of notes and then you have to stay congruent with their teaching into they get down into your consciousness and become a part of your daily life”!

If you really step back for a minute and think about this…

This is all about YOU reaching your full potential as a coach, by helping and leading your players, friends, and family do the same thing in their lives.

Great leadership comes around full circle!

Adopting this coaching philosophy can have a very powerful and spiritual effect in your life.

Running and Foot Races

We would talk about runners from certain schools and how you had to watch them closely as if you let them get too close towards the end of the race they would run you down and take the tape and the trophy.

Well I was such a runner they use to talk about like that and yes I would run my opponents down and blow by them like they were a paper cup on the track at a NASCAR event. I would literally leave them in the dust like they were standing still. I would become one with the track and tunnel vision was all I felt.

I knew I would win and I never looked back. Of course as you get better you notice there is no one around you to destroy at the end of the race, but you nevertheless turn on the juice and show everyone who owns the track and why.

So when it comes to running and foot races do you have a kick? Do you know what the secret is? Never save anything for the last few seconds of the race, spend every ounce of your fiber and existence prior to the end and then when it is all about human will and strength of character dig deep and find who you really are and what you are really about. Show yourself what you are made of because that my friends is worth more than any awards ceremony, trophy or title. That is about who you are inside.

Tips For Your Service Toss

Keep your Serving hand relaxed

Hold the ball like you would an egg and make sure you don’t hold it too tightly.

Relax your whole arm before you start your motion.

Use a stiff arm toss

That means that, your tossing forearm shouldn’t move for at least 3 seconds after you release the ball.

This is the most important point to keep in mind.

You want a steady toss and you want to place the ball in the same spot on every toss.

Because it helps you to focus only on your release point.

Start off slow

Your toss should start off slow and you need to flow into your motion.

Never do a quick toss during your motion, because this will only disrupt your timing on your serve.

Think slow, slow, and then whip through the ball with your service motion.

I don’t want to get too technical here on you guys in this article.

Club players need to focus on finding their release point with the toss and letting their serve flow, a great way to perfect the toss is to spend 10 minute before you start serving and place your racket about 2 feet to the right and in front of you.

Get in your service stance and relax your tossing hand.