4 signs it’s time to get new running shoes

Running is an excellent exercise for health and stress-relief, but it’s also hard on your body. That’s why running shoes in good condition are important. When will you know to replace yours?

Running is an excellent exercise for health and stress-relief, but it can also be hard on your body. In order to ensure that you stay safe when running, it’s important to have the adequate gear in good condition, particularly running shoes.

Running shoes provide support not only to the feet of a runner, but also the ankles, knees, back and more. Here we explain four of the most common ailments that people experience when they have worn out their running shoes, and when it’s time to invest in some new ones.
1. You feel shin pain

One of the most common injuries or strains that is caused by an improper running shoe is shin splints. Shin splints occur when the muscles, tendons and tissue at the front of the shin become inflamed and painful, and they’re caused by repetitive pounding and stress on the shins.

A proper running shoe in good shape will stop this unnecessary pressure from happening while running. If you start experiencing pain in your shins that you’ve not had before, it might be time to look into buying a new pair of shoes.

2. You see visible signs of wear on the soles

A good way to know if your shoes are still holding up is to examine how they look physically. The sole of a shoe is a good indicator of how sturdy the shoe still is.

If you see holes or visible wearing down of treads on the bottom of the show, it’s definitely time for them to be replaced.
You can also check out the midsole, which is the part between the sole and the place your foot rests, to see if you can see compression lines or wrinkles. If so, it’s time to invest in some fresh shoes.

3. You haven’t bought a new pair in a long time

Running shoes are just one of those items of clothing that wears out when you use them. According to a recent article in a well-known newspaper, to remain as effective as possible running shoes should be replaced every 480 to 645 kilometres.

So, think about how often you run and how far, and if you’ve run more than this distance in your shoes, consider replacing them.

4. They feel different than a new pair of shoes

If you’re unsure whether you need a new pair of shoes or not, head to a shoe store and try on a new pair. If the new pair doesn’t feel noticeably different than the pair you have, then your shoes should be okay to wear.

However, if your old shoes feel far less cushioned than the ones you try on in the store, there’s a good chance their support has worn out and you’ll benefit from replacing them.

Ultimately, nobody will know better than you if your running shoes are ready to be retired or still have some life left in them. It’s always a good idea to routinely check out the state of your running shoes to ensure you’re getting the most out of them.

How to smack it home with the perfect tennis racket

Buying the right tennis racket can be problematic, especially considering the huge range of models available on the market. Do you prefer a heavy racket or a lighter one? Do you want a basic racket or one that embodies the latest technology? Perhaps you believe that with the perfect tennis racket, you’ll play the perfect match. It’s up to you to make the right choice.

Power or control?

The first thing you have to decide is whether you prefer powerful shots, controlled shots or a bit of both. In order to make this decision, you’ll need to evaluate various parameters, such as the weight of the racket, its length and if the string pattern is open or dense. The best choice of racket may also vary depending on your age.

For beginners

You should play with a racket that’s fairly light and easy to handle if you’re a beginner. Opt for a racket weighing about 285 grams (between nine and 10 ounces) and with an oversized head measuring at least 645 square cm (100 square inches). Make sure the beam width (thickness of the frame) is about 2.5 cm (one inch). This will give you both more power and better contact with the ball.

For intermediate players

If you’re an intermediate player, you could try a racket that offers a blend of power and precision and that has a thinner beam width for better control. For most levels of play, you need a racket that focuses more on control than power, because this will make it easier for you to direct the ball accurately and hit winning shots.

Hitting with power is one thing, but aiming the ball in the right direction is quite another. Top tennis players are sure to agree with this statement.

What about the strings?

Most strings on the market are 15-gauge or 18-gauge (15 being the thickest and 18 the finest), although there are other sizes. Thinner strings offer greater control and more feel when hitting, which allows you to better direct your ball.

Conversely, they are less resistant, which means that you’ll probably have to change them more often. So to begin with, why not compromise by using 17-gauge strings. That way, you’ll feel the ball but you’ll benefit from more durable strings.

Game, set, and match

So, is it time to go shopping for a tennis racket? Be sure that the in-store experts answer all your questions before you choose the perfect one for you, whatever your needs and level of play. Have a great game!

4 things to consider when buying a badminton racket

There are no strict rules when it comes to finding a soulmate, and the same applies when you’re looking for the right badminton racket. Choosing a racket is extremely personal, but to really boost your game you must be able to identify your needs and your style of play.

1. What is my type?

Badminton rackets are divided into three types:

  • Aluminum rackets are often used by beginners who play badminton as a hobby to stay in shape. They’re solid but not suitable for competition.
  • Aluminum-graphite rackets are suitable for intermediate players and are particularly light and easy to handle.
  • Graphite rackets are generally used by high-level players.

2. Weight is important

To help you understand the equipment that’s available, you must first analyze the power of your swing. If the acceleration force is low, you’re most probably looking for more power, which you can get with a heavier racket. This may be the case for beginners who need more strength.

If you build good acceleration at impact, you need a badminton racket that increases the accuracy of your shots and gives you a better feel. You will most likely enjoy a lighter racket.

3. A rigid or flexible shaft?

Manufacturers offer badminton rackets with shafts that run the gamut from very flexible to very rigid. The more flexible shafts provide more power but less accuracy, making them ideal for beginners. Rigid shafts are more suitable for advanced players. They provide more stability and control, but your momentum must be fast enough to bend the shaft when you swing.

4. Singles or doubles?

A more rigid badminton racket is generally the preferred choice of a singles player, while a more flexible racket is appropriate for a doubles player. Doubles players sometimes choose lightweight rackets to get more power for fast returns. Heavier rackets are suitable for singles, since there is more time to prepare the shots.

Are you ready to buy your racket?

The final factor in preparing to buy a badminton racket is how much you’re willing to spend. The badminton racket market is characterized by a great diversity in racket type, quality and price. Don’t step out of your budget. It’s important to remember that badminton is a sport that’s meant to provide you with a great deal of fun, not regrets.

Pro tips for picking training clothes and shoes

Many people choose their training clothes and shoes based on look. Discover why comfort and fit matter more.

The training outfits you wear have a direct bearing on your workout performance, so it’s necessary to make an informed decision when making a choice. You should consider the type of fabric when making your purchase since some exercises require specific clothing and footwear. Popular exercises such as running and walking require comfortable shoes that cushion your feet from the impact of movement. Fortunately, there is a wide variety of new designs capable of enhancing both performance and comfort.
Selecting the ideal training shoes

Using the wrong trainers can lead to aching heels and shin splints, so you need to pay particular attention to the type of training shoes you choose. Podiatrists claim that up to 65 per cent of people who buy trainers make a wrong choice, choosing shoes that fail to match their intended use and foot type.

It’s necessary to arm yourself with the basic knowledge about your specific needs. For instance, high-arched feet do not provide sufficient shock absorbing characteristics, thus require neutral or cushioned shoes. Normal feet generally absorb shock much better and are well suited to shoes with fewer control features (stability shoes).

A good shoe allows you to wiggle your toes freely and offers sufficient padding for improved comfort. Motion control shoes and orthotics are great for flat-footed runners because they compensate for a variety of foot issues. Whether you’re a fast or an off-road runner, you can pick the right training shoe from a wide selection, including performance trainers, racing and off-road shoes.
Choosing training clothes

Learning how to select your training clothes boosts your level of confidence for optimum performance. Different types of fabrics offer distinct benefits; some variants absorb sweat, while others pull it away from the skin. Runners, tennis players and basketball players can choose from a variety of breathable synthetic fabrics that pull the sweat away from skin and keep you cool. Avoid cotton variants that absorb sweat and may feel heavy during and after exercising as well as clothing made of plastic or rubber-based materials that prevent sweat from evaporating. If you’re doing yoga or Pilates, try loose-fitting outfits. Seasons can determine the type of clothing that is suitable, particularly when exercising outdoors.

Regardless of the type of exercise you do, whether it’s jogging, walking, cycling, swimming or doing yoga, you should select items that look good and feel good on you. Although emphasis should be placed on important functional aspects, such as fit and comfort, you must also wear training clothes and shoes that make you feel comfortable and confident. This helps lift your mood and boost performance.