Running Shoes for Marathon

As I began to research different training programs and decide which race to choose for my first event, I quickly realized that there was some essential equipment I was going to need in order to succeed. At the top of this list was clearly a high-quality pair of running shoes. Little did I know at first, but the selection of the right running shoes can be more complex that one might imagine.

After having my feet measured and a running analysis performed on my stride, I soon picked out a pair of Asics running shoes that felt like I was running on air. These shoes not only provided the stability I needed but were light enough to not feel like I was running in boots. I paid the $110 required and was ready to go.

As the 16 weeks of training passed, I was grateful to have a good pair of running shoes. The shin splints that I got at the beginning of training soon faded and my running became much more enjoyable. In the end, I not only finished my first marathon, but completed it in under my goal of 4 hours.

I firmly

Running Recovery

  1. Phase 1: Minutes after the race. The first phase of recovery starts when you cross the finish line. Drink something with electrolytes to replace what you lost, and eat something within the hour. Walk around for a bit – fight the urge to sit down.
  2. Phase 2: The few days after the race. No running. Your muscles will be sore for a few days, possibly worse the second day than the first. Don’t try to “run out” the soreness. This could prolong your recovery.
  3. Phase 3: One week after the race. You can start back running briefly and easily – no hard or long runs. The soreness may be gone, but you are still a ways from recovery. You may still feel tired, and your legs may still feel heavy. Just go with it – these are normal feelings.
  4. Phase 4: 1-3 weeks after the race. You can begin running, but the frequency should be less often than regular training, the pace should be slower, and you should still refrain from long runs. You can cross train in between runs, but nothing too strenuous. Gradually, you will return to your pre-marathon training schedule.
  5. Phase 5: 4 weeks after

Phuket Scuba Diving Sites

Anemone Reef

The Anemone Reef is about 500 meters from the Shark Point Marine Sanctuary and is surprisingly rich in sea anemones that are prominent throughout this region of shallow reefs. The limestone pinnacle that rises nearly 25 meters from the seabed is easy for divers to explore. Anemone Reef has plenty of marine life such as barracuda, jacks and tuna, as well as other smaller fish and even harmless leopard sharks.

Koh Doc Mai

Koh Doc Mai is a massive limestone rock that has risen from the seabed. This small surface area is covered in jungle that covers the entire area and flows over the sheer cliff faces. This region has some of the finest wall diving opportunities in Thailand and includes underwater cliffs, soft corals and colorful marine life (ghost pipefish, seahorses, nudibranchs and white eyed moray). This site is great for divers of all skill levels with diving depths in the region of 5 to 25 meters. For the more experienced diver, there are a variety of caverns to explore on the eastern edge.

King Cruiser Wreck

The King Cruiser became an artificial reef in May 1997 when the ferry

Guide to Rehydration


A two per cent loss in body weight caused by dehydration can lead to a 20 per cent drop in performance for runners and even a one per cent drop can diminish the performance of some runners.

Many runners taking part in marathons do so with a level of hydration of between two to five per cent, though runners do need to be careful about hydrating too much as they run. If you’re drinking as much as 800ml of fluid per hour in order to maintain your dehydration level at lower than two per cent, then you could be drinking too much.
For many runners, modest dehydration is a normal and temporary condition not leading to any serious medical conditions.

Drinking on the Run

If you’re a long distance runner, you need to learn how to drink while on the move as frequent small sips are best in order to prevent overloading your stomach. Tips to practice drinking while running include running a circuit around your home, stopping off each time you pass to grab a drink. You can also try stopping off at any shops that you pass to buy a drink,

Injuries and Adult Figure Skaters

Unfortunately, not all my injuries have been so tame; the scraped elbows were healed in about a week, although I have a nice little scar on the right one as a reminder. Nearly three years ago I tore a hip flexor muscle. At one point, the pain was so bad that it kept me awake at night and I could not walk for long distances. I kept skating all through this time, but there were several elements I could not do because of the pain, weakness and reduced range of motion. Physiotherapy didn’t really help and the sport medicine MD figured it was arthritis and I should consider another sport. Having said this, the x-ray of the hip really didn’t show very much in the way of degenerative changes, so I started working with an osteopath. I am also now working with a kinesiotherapist who has given me gentle, but very specific, exercises to improve the range of motion in the hip.

But that’s just me…. Let me tell you about two other adult skaters that I know. (Names are fictitious but the injuries are real!)

Susie broke a wrist when attempting an axel. It was

Cricket Bowling

In bowling, a combination of natural ability, good technique and practice is the recipe for good bowling, whether it is fast, slow or spin.

Here are some tips that will help your bowling and when implemented correctly your bowling speed:

The basic grip to hold the ball is to keep the seam vertical and to hold the ball with your index finger and middle finger either side of the seam with the side of your thumb resting on the seam underneath the ball.

In your approach/run in, try to stay:

  • Smooth,
  • Balanced,
  • Economical,
  • Rhythmical,
  • Consistent and stay relaxed and try not to tense up.

During your approach and action, your head position is very important. Make sure that as you approach the wicket you are running at a steady, consistent speed, and increase strides. Aim to keep your head as steady and level as possible, looking towards your target.

Pull your front arm down and through the target area, making sure you complete the delivery with a full follow through.

Try to keep everything in the same direction, towards your target, keep your hips and shoulders parallel/in-line, and follow through the

Bowling Shoes Have Gone Hi-Tech

Bowling shoes are really specialty shoes, they are constructed specifically to perform certain functions, as well as protect the approach surface. For a right-handed bowler, the left foot is your final step toward the foul line; the left shoe is designed to slide to the foul line. The right shoe is designed to provide traction to facilitate the push off that starts your approach. For a left-handed bowler just reverse the above.

Just a few years ago you had very few style choices, your shoes were either black or white and had a leather slide pad on the slide shoe, and no modifications to the push-off shoe.

That has changed; today there are now more manufacturers of these shoes, offering many new styles, and a wide price range. If you are a recreational bowler, you will benefit from having your own shoes just because you will have a consistent fit and feel. You will become used to how they slide and have a more comfortable and natural approach.

If you are bowling in a league or if you are a competitive bowler you will want a bowling shoe that offers more features. These made for

Beginner Half Marathon Training


One of the factors that determines the time to finish the race is the course itself. A hilly course is more challenging than a flat course.

Running Base and Training

Another factor that determines the time is the amount of training and effort put in before starting the race. If you plan to run a half marathon with very little training, the impact of the distance on the body is going to be huge. You will feel tired and weary towards the end. You may have to slow down considerably towards the end of the race to finish it if your training is insufficient.

Proper training ensures that a good running base is developed before the race. If the long runs are done correctly for training, the distance for the half marathon seems a lot easier.


Another factor that determines the time is the pace of the person. Some people have better pace than others. For a beginner, any pace between 10-14 minutes/mile is good. This leads to a finish time of 2:20 to 3 hours.

The first and foremost consideration for any runner for a first half marathon

Scuba Diving Accessories

The Essentials for Scuba Diving

Long before you make your way to the deep waters of an ocean, or even the training pool, there are certain pieces of equipment you need for a safe diving experience. The following are among those items to get during certification or after.

  • Mask – A mask that fits your face perfectly is essential. Renting equipment is fine but you want a mask made for your face to prevent water from leaking into the mask.
  • Fins – Having a set of fins that fit your feet perfectly provides more confidence when moving through the water. There is no risk of the fins being uncomfortable when they are purchased specifically for the diver. These are things fin renters cannot guarantee.
  • Wetsuit – Scuba diving is a cold experience thanks to the temperature of the water. To help avoid freezing a fitted wetsuit is an important purchase for all divers.
  • Regulators & Tanks – These two items are vital to a safe dive. Fortunately, it is possible to rent both of these items instead of purchasing them. If you would prefer to own your own, they would definitely be worth

About Treadmill Running

The difference between running on the treadmill and running over ground can be discussed from mechanical, biomechanical and physiological points of view.

From the point of view of mechanics there is no difference between belt moving under our feet and our body moving forward in over ground running provided the velocity is the same. Indeed we are operating here with the same speed and consequently with the same forces on the ground and the same muscular efforts.

While it doesn’t matter for mechanics which of the interacting bodies is moving: the belt or the body, it is not so for biomechanics. It makes a big difference there. The major one lies in the fact that in treadmill running, unlike over ground running, our upper body is not moving forward, it’s our feet that are moved backwards by the running belt. This difference creates a different bio-motor pattern of the movement, where we have to produce some (otherwise undesirable) activity of the upper body to keep it against tipping over the support foot on the belt of the treadmill in order to keep the body in balance. So we have to hold our body to keep it