Running and Longevity-Running Increases Life Expectancy

Running and longevity are greatly correlated. Run to help you live longer.

Run to limit accidents, falls , and to protect your body against weight gain, pollution, and toxins in the environment.

However running for long periods of time does not make it alright or counteract participating in smoking, drinking or other harmful habits to your body. Run to be productive and make healthy life choices.

The runners that appear to be in better shape and are running at extreme paces are not the ones who necessarily out live the other less advanced runners who take things in moderation.

Always consult with your doctor before exercise.

Time Return From Running


Running returns more time to runners lives then it subtracts.

For the average person running two hours per week. As described in the Cooper Institute study, the researchers concluded that the average runner spends less then six months running over the course of 40 years.

The increase in life expectancy is 3.2 years. The net gain is about 2.8 years. These studies also accounted for smoking, drinking and other health related issues.

Running statistically lengthens life by seven hours for every one hour of running. Research suggests that these results are not infinite and running does not make you immortal.

The most results from running you can expect to gain are capped at about three extra years.

Prolonged running does not become counterproductive for longevity. The data researchers reviewed showed that improvements to life expectancy stopped at four hours of running but did not decline.

Expect to gain more miles(life length) from running then by conducting any other exercise form. No other exercise can increase life like running does.

Running potentially lowers blood pressure, burns extra body fat and increases your fitness level.

Those who run will have more chances of living longer because runners often also make healthier life choices. However running apart from life style choices will still increase life expectancy and enhance decision-making.

Runners on average live three years longer than non-runners. For runners the risk of premature mortality is reduced by 25% to 40%.


Different views on running and longevity

Some researchers still question if running one hour can really add seven years to your life.

A statement like this is only used for traffic gold, someone can post online to say that their niche is good for them as well.

Current studies on how many years running adds to your life is an observational one. This means that researchers analyzed self-reported data of exercise which is one of people’s many habits, and then correlated between running and the life length of those runners.

There are many other reasons why longevity favors the runner. The reason why a runner can out live a non runner may be due to the fact that non runners are less healthy than runners, runners eat better, and runners have good genes.

Other factors such as income and race may contribute to whether or not a person makes the health conscious decision to run.

Running Adds To Your Years

The study of runners living an average of three years longer than a non-runner, held to be so even if the runner smoked, drank, had high blood pressure, overweight, and ran slowly.

The seven hours for every hour of running is from a statistical calculation. This study was to see if running would add more time to runners life expectancy than the time it took away to actually run.

Research suggests that the average hours of running per week in 2014 was two hours. This study estimated that in a span of about 40 years, a runner spends less than six months running and increases their life length by about 3.2 years. The net worth is about 2.8 years increase.

Also, contributing to this study, is the fact that runners are more likely to eat healthier snacks throughout the day. Runners are also more likely to do healthier recreational activities such as church, park, read, exercise. Runners are more likely to live healthier lives. The outside lifestyles may be the difference in mortality.


Surprising Finding


Six miles every week improves life expectancy by three to six years. This amount of running decreases the chances of chronic diseases. This study is according to the review of research published in May Clinic Proceedings.

A team of prominent U. S based exercise physiologists, cardiologists, and epidemiologists participated in this review study.

The review summarizes the outcome of the best, and more advance studies on runners.

Every study featured at least 500 running participants, as well as at the least five years of investigation or follow up.

It comes to no surprise that running is great for increasing life, running improves weight, keeps your glucose in check, helps blood pressure, lowers the chance of some cancers, respiratory disease, stroke, and benign prostatic hypertrophy.

Key points to mention, running reduces the need for hip replacements and reports of osteoarthritis. “Lead author Chip Lavie, MD.

A continuous study of longtime runners is showing that the older a runner is the greater their chance compared to non-runners of the same age group on a disability index of common activities. This means that running increases the strength of the musculoskeletal system and does not cripple it.

Research suggests it only takes 52 minutes of running per week to benefit from life extending properties. This life extension length is three to six years longer.

More miles does not increase life length, suggested the research summary.

Over running can decrease the life extending benefits from running. Some runners may appear to be in top physical shape but will not reap the maximum gain of longevity that runners with lower doses of running get.

Athletes should be informed of this risk, although the chances of serious bodily harm are most likely miniature.

Running benefits simply over exceed the chances of dying or permanent injury from running.

Running can save your life

Running moderately everyday increase chances of living a healthier and longer life. With running take it easy and understand that it is a trial and error phase. Find a comfortable running pace and stick with it. Today I challenge not only you but myself to take a step out of our comfort zone and do what is necessary to adequately support life while we are here. We only one life to live.

For those running at paces and training for races, take a breather and ask yourself if you are properly hydrating yourself, eating nutritional savvy meals, and resting enough for the lifestyle that you want to live.

Running increases my well-being, and promotes positive attitude towards coping with death.

What are your thoughts I would love to start a conversation on this topic.


How To Run In Hot Weather – Running Training

Learning how to run in hot weather is very important to staying healthy. How to run in hot weather will properly prepare you for the miles ahead. I understand the runners high and the need to pack on the miles is great, but not at the expense of your health. By following general guidelines you will increase your running longevity and your life will also greatly increase in value. I truly believe this and I also believe in you. You can become a consistent runner, but it does not happen overnight.

Beginner runners who think they are too young or too skilled at running to be slowed down by hot weather are mistaken. Even veteran runners can find a good reason for preparing them to run in hot weather.

Running too much or too often in the heat, humidity or under the hot sun will hinder your performance in the long run. weather you are a very fast runner or not heat stroke has no discrimination and can affect everyone and anyone.

Staying Safe

Consult a doctor about running outside during the hottest time of the year if you have respiratory problems or if you are on any medications. Running indoors is much safer for your body. Having a history of heatstroke/illness makes running in the heat even worse so be sure to run in a comfortable pace.

Safe Clothing

Ideally you want to wear light colors. Light yellow or light blue or white are my favorite. Wearing long sleeve shirts and long pants encourages more body heat. A rapid increase in body temperature can possible occur when wearing too much clothing in high temperatures and wearing too much clothing in humid areas can cause hyponatrimia. Keep cool by wearing light clothing.

Wearing more clothing will make it that much harder for you to lower body heat on time for your heart rate to go down and this can be dangerous. Also, wrap a bandanna around your neck to keep the heat away from your neck while running.

Prepare Hydrating Snacks

Prepare post meal snacks that are hydrating like fruit and veggie snacks. Carrots, cucumbers, strawberries, cantaloupe, and watermelon are excellent snacks and will also make you feel healthy and smart. Eat these snacks throughout the day as well. Store these food snacks in a fanny pack to eat while you are running to stay hydrated.

Stay Hydrated

Simply enough water will adequately re-hydrate your thirst. Drink water constantly about 12 oz every hour. Remember that everyone sweats differently do not follow one set of rules to stay hydrated. Hydrate yourself in a way that you most feel comfortable with. Take the necessary steps to hydrating your self the night before you run, pre run and post run. This will help you to stay hydrated and prepare you for days when the heat dramatically picks up all of a sudden without notice or you are in an area with no water. Also, eating watermelon is a delicious way to stay hydrated.

Also, for every 10 to 20 minutes of running drink about 7 to 10 oz of water when running in hot weather. Hydrate yourself before you become dizzy. Push your fitness limits in a controlled setting where a water fountain is available in a gym or at home so you know how hard you can run before you become dizzy.

Remember to not over do it. Excessive liquid intake or over hydration can lead to hyponatrimia. Hyponatrimia occurs when you drink too much water and not enough vitamin replenishing fluids. These vitamins are popularly known as electrolytes. You will know you have hyponatrimia when you feel chills through your body. This is when you need to stop doing what ever activity you are doing. Hyponatrimia will damage your heart rate and metabolism. You can even die from drinking too much so please practice moderation when running.

Working out for longer then an hour can also put stress on your hydration needs. You can look to drinking sports drinks that provide electrolytes. When performing high intense workouts you lose nutrients that need to be replenished by hydrating performance drinks, or fruits and vegetables.

Determine whether you are hydrating correctly weigh yourself before and after your run. For every pound you are missing post run replace it with one pint of water. Indicators that you are running dehydrated are persistent elevated pulse post run and dark yellow colored urine. Thirst alone is not adequate to determine your hydration level so use these natural guidelines to assess your hydration.

For more information on hydration strategies visit Gatorade endurance’s website.

Slow Down

Running at a high intensity during the hottest days of the year is dangerous for your heart health. Slow down the intensity or lower the pace of your work outs during hot days. Heat and humidity increase the intensity of your run so remember to run slowly to avoid heat related sickness. The heat will keep your heart rate high during running so slow down and you will get the same results as your were running faster in cooler weather. Reminder, you will get the same results.

Additional walk breaks and water breaks will help you become a more efficient runner during hot days. What ever your reason of running is, beating out the competition or to keep you looking slim, the benefits do not out weigh the importance of staying healthy and alive.

Cut your warm up time in half. A 20-minute warm up would be cut down to 10 minutes. In hot weather your muscles are warmed up quicker.

We run slower in the heat at least 10 percent slower run for time rather than distance on super hot days. If it takes you ten minutes to run a mile then run for ten minutes even if you have not finished the mile and then stop.

Take a one-minute break to just stand and rest or walk for one-minute after you run for about 3 to 5 minutes of running. Walking alone is a great way to beat the heat.

Time Your Run

One way to avoid the hot sun and increasing your chances of maintaining a consistent running program is to run during the morning or the early evening when the temperature is at its lowest. You will still need to be aware of the humidity as humidity stays the same throughout the day.

Also, after your morning always remember to evaluate your self and keep cool indoors as your body temperature can rise throughout the day after a morning a run.

Try to avoid running outside if the temperature is above 98.6 degrees and the humidity is at 70-80%. When running, the body temperature is regulated by the


When to stop running

If running makes you become dizzy, nauseated, makes you have chills or you cease from sweating, stop your running and look for shade. Drink water or liquids that can substitute fluids like Gatorade Endurance.

If you feel no better get help. Heat stroke happens when the body does not control its own temperature, and body temperature continues to rise. Be aware of heatstroke symptoms. These are heatstroke symptoms mental changes like confusion, delirium, or unconsciousness. Your skin is red, hot and dry and also under armpits.

Heatstroke is a medical emergency and life threatening so it requires emergency medical treatment

While running, the body temperature is controlled by the procedure of sweat dissipating off of the skin. If the humidity is so high and prevents the procedure of evaporation of sweat from the skin pores, you can become quickly overheated and your insides will literally cook like an oven from an elevated body temperature. Check your local weather for temperature and humidity level.


Use caution when running in the heat. The temperature can rise and the sun can get hotter. Eat light foods such as sandwiches fruits and vegetables. Remember to stay hydrated when exercising. Choose ways to stay in doors to run. Choose correct clothing such as light colors and no long sleeves or pants. Run with friends to see the beautiful out door scenery together during the summer when the sun is illuminating.

When on vacation in a sunny area do not stop exercising find a way to manage running during vacation. Doing this will save your heart energy from having to start your running regimen all over again, and doing this many times increase the chances of over training at some point.

Have any questions or concerns comment below thanks.


How To Become A Better Runner – Start Smart

Running can be done anywhere and without equipment. So you might think it is easy to start running. One foot in front of the other, correct? No

Set goals to avoid running platues. Do not start running too much, try not to go to fast to soon, or run too long, this can hurt your running.

Here is how to become a better runner and maintain running consistently.

Build a Foundation

Running takes time and effort success does not come quick or easy. Commit yourself to running long term and you will be off to a great start.

It is important to start off at a comfortable pace. Beginning at an aggressive pace will give you the feeling that running is hard and undesirable. It also gives room for fatigue that soon becomes injury.

You can avoid this by gradually increasing your running miles slowly half a mile to a mile increases each week.

Start slowly to avoid wanting to run less, running hurt or never wanting to run again.

This syndrome hinders most people from running consistently and comfortably at a desired fast paced.

Consistent running is possible. Focus on training mechanics and including a well though out running plan. With a thought out running plan you will likely want to run more often and find yourself having more time and energy to run. Running will also feel fun and not like a chore.

Your efforts to conduct running at a slow and methodical pace will soon pay off. In less then a month you will be running ten minutes in one running session.

Research Foot Wear

Bring your last pair of running shoes to a running specialist called a podiatrist that works in a running specialty store. He will be able examine what you are doing while running by looking at the out sole tread of your shoe.

This technique helps the running shoe specialist decide what type of shoe to recommend to you based on a proven fact and give you running advise. Otherwise, the podiatrist will analyze your stride on a treadmill. Through a treadmill test the podiatrist will determine what shoe will work best for you by assessing your gait.

Do not pick up just any shoes that looks cool.

Look for comfortable fitting running shoes that are snug and firm, but not to tight.

Search for shoes and find what feels right and most resembles the shape of your foot. You will in time find a shoe that you feel your best in and perform your best in. If at first you don’t find your sole-mate, keep sole-searching.

You can also look for an orthopedic doctor to recommend a shoe insert for those looking to stay active. Only those experiencing high intense foot pain should look to orthotic shoe inserts. Otherwise, motion control, stability and neutral cushioned running shoes will provide foot comfort that will enable you to become a stronger runner

5 ways to run right

Though great runners move in many ways, most abide by certain basic running techniques that will help any beginner

1 Run Tall

Run with only a slight lean forward. Anything further then a slight lean forward will cause pounding of the feet and a bend in your hips.

The next time you run visualize a straight line through your head down to your hips. Do not bend your hips keep your head and your hips aligned straight.

2 Ban The Bounce

The more upright we are the more we bounce up and down. Up and down movement is energy wasted. The energy wasted on up and down movement can be used for energy to move forward. Do not throw your feet in front of your hips- land your feet underneath your hips. Make a slight lean forward and this will reduce up and down movement.

Vertical movement is wasted energy. The smaller your up-down oscillation as you run, the more efficiently you will run forward.

3 Don’t Cross The Mid Line

Your hands should move toward, but not cross, an imaginary line down your middle.

Relax your hands and make them light. Light enough to hold a potato chip without breaking it while running.

To pick up the pace focus on swinging the arms faster instead of lengthening your stride.

The arms should swing close to your body open up your rib cage doing this helps you carry more oxygen to the muscles.

Typical mistakes are holding arms to stiff next to your body and allowing too much range of motion, having your arms to far away from the body or having your arms too straight with unbent elbows and rigid shoulders.

  • Arm swings dictate leg rhythm.
  • Relax shoulders and keep them down not high and tense.
  • Bend the elbows at a 90degree angle.
  • Relax your fingers.
  • Point your chin forward.

4 Forefoot It

The faster your pace the farther up on your feet you should land. Distance running encourages heel striking. Sprinters heels never strike the ground. Find a balance in your foot strike. Try to strike the ground with your whole foot.

5 Don’t Strain

Do not tense up be relaxed and light having clenched fist and face will not speed your running. Relax your muscle and you will begin to run faster, longer and further.


To be an effective runner you have to be willing to be patient and start slowly. Listen to your body if you are sore do not over do it. Resting for a day or two will re energize you. Listening to music or find another hobby to release stress from running. This technique has been found to be very effective in pro running you can take from this and use it in your running routine.

Always use proper running shoes when performing running. You will find in time that running can be strenuous on the feet as well as the body. Injury has no bias and most runners right now have injuries that take time out of their day to attend to. You can avoid this and have time for other things in your life just by putting some effort into researching running shoes.

Lastly use good form when running, running is more than putting one foot in front of the other. However, do not complicate it either as running is a simple and efficient exercise.

Core Training Routine – Increase Running

Runners can incorporate in between running sessions a core training routine.Core training provides hip health keeps your chest and shoulders supported during arm swings. Adding strength to your core can also help to absorb ground impact from running during your long runs. Strengthening your core is also needed for balance which is very helpful during your long runs as well. I am going to share with you some ideas of how to include core strengthening exercises into your running regimen.

How Often To Train Core

If you are able to complete ab training be sure to maintain your core strength. The rule applies move it or lose it.

Your core will not last forever so be sure to strengthen your core 2-3 times a week during your easy runs. Vary from 2-3 times you work your abs according to how much you run that week if you run fewer miles you can do core strength training three times a week if you plan to run for more miles in the coming week plan core strength training two times a week. This will prevent over training and will have you feeling healthier and slimmer in a matter of weeks.


Core Strength For Balance

Balance is an essential part of running and balance will help you run faster longer and further. Your core plays a major role in stabilization of the body. Your core can also prevent falls from happening off and on the road of running. Core strength relates to balance. It is necessary for you to maintain core strength to maintain mobility in the hips, knees and the ankles.

Core muscles include abdomen, lower back, hips, and glutes. These muscles require you to focus on them a little more than other muscles to activate them. It is necessary to exercise these muscles regularly and purposely to achieve full functionality of the body.


So here are 2 core exercises that you can do to keep maintain your balance in the long run.

I have also added an easier option that you do if you lack the athleticism or energy due to time constraints do not be too proud to ignore the easier variations the goal in training is moderation not how intense you are working.

Do not copy someone who is training hard, if you are fatigued take a second and do the easy options shown here. Everybody got where they are now by going slowly at first and at a comfortable pace, pain does not necessarily mean a better workout in fact over training can lead to some diseases such as heart failure.


Planks condition your abs as well as your lower back. Keep your body as straight as possible, keep a straight line through your lower back and through your glutes, do not drop your hips and do not raise your butt off the ground keep your hips in a straight line.

Beginners stay on your hands instead of your elbows to make this exercise easier or to avoid over training and complete the rep time.

Advanced runners can extend elbows in front of you which puts more pressure on your core and makes this exercise more difficult.
Propel yourself up on your elbows with your feet slightly apart. Keep your body aligned, your abdominal muscles should be nice and tight, and your shoulders are directly above the elbows and down and back, do not hunch up. Hold your plank position for 45 seconds to a minute. If you feel any pain relax and get out of plank position and return to plank position when you feel comfortable to finish the 45 seconds.

Do 3 to 5 reps rest 1 to 2 minutes after each plank interval. If done correctly your core and lower back, and shoulders should be the main muscles worked in this exercise.

Option: Standing Plank

Starting position: position yourself in front of a desk or clean counter. Position your feet together.

Movement: Begin by contracting or tightening your abdominal start to lower your upper body onto your forearms on the platform you are using(desk or counter). With your hands clasped together bring your shoulders in alignment above your elbows. Position your feet back onto the balls of your feet to align your body in a straight line to form the plank! And hold this is one rep!

Form: squeeze your abs and keep your shoulders down and back, remember to breathe comfortable and relax stop before you feel any signs of pain.


One legged Squat Reach

This movement targets the abs, but, and legs for perfected balance

Stand on your left leg and with your right foot a few inches off the ground near left ankle.

Next bend left leg about 90 degrees. Keep your back straight and reach your right hand to the outside of left foot.

Return to start. Continue for 30 seconds (or until you have completed 15 reps). Switch sides and repeat.

Make sure the opposite leg is still and not drifting back or to the side as much as possible.

Back extensions

Individuals should avoid the back extension exercise. Individuals who have herniated disc, sensitive spinal nerves, overweight individuals or people with poor back control may not be able to properly execute this fitness exercise. They are prone to arching during this exercise. These individuals can substitute this exercise with a back extension machine until their back can handle the tougher workload.

Core Training Prevents Injury

Core training helps to improve your core training while also helping to prevent injuries that eventually come with running. It is very important to prevent even the smallest of injuries because injuries that are ignored more often than not become serious injuries in the future.


With core exercises your running will improve as well as your balance. You will become the stronger runner that you desire to be. Core training also helps eliminate unwanted time off the road for running by preventing injury. Core strength is very important to prevent falls and trips that might happen during your longest runs.

Thank You, For Reading Please Leave A Comment Below.




Nutrition – Maximize Running

Search for nutrition information from a dietitian or from a doctor that has credible nutrition training. Also, look for professionals with Ph. D’s relating to nutrition science. Universities and government agencies are also credible resources.

Having a balanced diet is optimal for runners looking to increase their running performance and is also great for general health. As a general rule for running nutrition look for a diet high in complex carbohydrates and protein.

Do take account for what you are eating, but do not be so overly obsessed. Moderation is the key to maintaining your weight control and long-term healthy. Chill out and beware of what to eat, but if you keep a calculator with you during family meals you are stressing about it.
Here is a guideline of what a runner diet should consist of.


Time your meal this is an important part of having a successful running session. Not eating the right amounts of food will slow you down because your body cannot provide you with the nutrients it needs.

You can run with on an empty stomach if you wish to run for a short period. Otherwise, make sure to eat something before your next run.
When you eat to soon or too much food you will feel sluggish, heavy and fatigued. Eat a meal high in complex carbohydrates. This is done 2-3 hours before you run for peak performance during running.

It helps to prepare your post run meal. Make your energy turn back on by giving yourself a glucose drink or any type of fruits. This will power up your blood gain give your body the sugar it needs after your running session.

Also, having a post meal balanced with carbohydrates and protein will assist your muscle and tendons in recovery. The after meal is greatly beneficial to your raining. You will feel tired and unmotivated during our next run if you decide to eat poorly

Pre Run Nutrition

Refrain from foods low in fiber and fat, you will feel full and heavy and the goal is to be light before you run to go further, longer and faster.
Generally one to two hours before you run make a habit of drinking 1 to 2 cups of water plus 25 to 50 grams of carbs.

Choose healthy and delicious foods like bananas, whole grain toast or energy bars. A bagel is a very popular selection.

Eat foods high in complex carbohydrates for a pre-run workout meal. Carbs give you the energy to perform without feeling fatigued through your run. Complex carbs help to keep you full without feeling heavy.

Snacks In Between Meals

Your metabolism will improve once you start running regularly. This means more calories are being burned. This is ideal for runners looking to lose a couple of pounds. Alternatively runners who do not wish to lose weight will want to eat a little extra to keep the weight.

Nutritional foods will pick you up after a long run. Whole foods and healthy snacks will keep your muscles ready for exercise. These foods will also ensure you have the correct amount of energy to get you through your daily activities.

Whole foods are fruits, vegetables, eggs, nuts, yogurt, whole grain sandwiches or health bars. Eating smaller meals but throughout the day will keep your metabolism running at its peak all day. This means you are burning more fat while maintaining muscle.

Eating five to six small meals spread throughout the day will help you maintain consistent energy and limit your post meal slump that happens about right after lunchtime. This also keeps your appetite from getting out of control. Eat two or three snacks in between the larger meals like breakfast or lunch. Having snacks in between your meals will keep your metabolism running high and will also keep you feeling full and less tired.

Nutrition Tips

1. To better understand your body write down what you eat or drink. Doing this for several days will cause you to examine your eating habit. Maybe you snack too much of the “correct” foods or you are eating too many sweets. Keep track of daily eating habits to identify where you can improve.

2. Carbohydrates ignite energy throughout your run and help recover worked muscles. Carbs should be a staple of a runner diet. Make the most out of your calories by choosing:

  • Whole grains
  • Fruits
  • Vegetables

3. Choose foods that contain vitamins, minerals, carbohydrates, protein and healthy unsaturated fat. As an addition choosing meals that are from whole food selections that you cook on your own will give you the control to limit the amount of sodium, fat and calorie intake. Whole foods include but are not limited to :

  • Fish
  • chicken
  • vegetables
  • whole grains
  • nuts
  • low-fat dairy
  • fruits.

5. Eating dessert occasionally will allow you to control binge eating. Watch the portions and at what frequency these foods are eaten.

6. You can have a protein snack and some simple carbohydrates 20 minutes post run. The protein helps repair muscle tissue that breaks down during running. The Carbs will re-energize you and will dramatically help by supplying muscles with energy that is lost during your run.

7. Stay hydrated to boost performance and minimize stress. Watch the calories that you drink. Drinks high in sugar tend to increase weight. Limit the amount of calories that you drink such as fruit juices, soft drinks, and your morning mocha. You can consider switching these unnecessary sugary drinks to tea or coffee.


Consuming proteins helps runners with muscle recovery from your hardest runs. Consume at a steady pace complex carbohydrates.

Watch your daily intake of empty calories. These foods tend to make you feel full and will drain you within minutes of your workout. Eating quality foods in a larger amount and timing your eating will optimize your performance.

If you are used to eating sweets you can choose foods such as fruits and vegetables. These foods are also delicious. Fruits and vegetables protect your heart by keeping it healthy, and are packed with much-needed vitamins and minerals.

Take eating advice seriously, but do not look for what not to eat as these article are notorious for giving false information and just looking to make money promoting the food they are promoting.

The Nike Zoom Fly – White and Red


The Nike Zoom Fly

Price: $150

This is a neutral cushioning racing flat road running shoe.

The shoes weigh 8.4 oz in men’s and 6.5 in women’s.

  • 10mm offset
  • 33mm. Heel stack height
  • 23mm forefoot stack height

This shoe may take a while to break in give it a few days to two weeks.

This Nike Zoom Fly is promoted by the promise that these shoes will eventually break the marathon 2 hour pace, but we do not know when.

This running shoe is meant for tough tempo runs your weekly long run and for marathon training, and yes for your race day running shoe. A clock is itched in the back of the shoe to track your marathon time.

The upper

The upper is a light fly mesh, making these shoes breathable and also able to withstand foot strike impact forces creating support, without major irritations.

The Flymesh material is very breathable and features extra ventilation holes near the toe box.

Nike’s Flywire cables provide a very snug fit. These Flywire cables loop directly into the laces that sit on top of a very minimal eyelet system. The fly wire makes a snug fit keeping the foot in place.

There’s also minimal flexing to the lacing system, so make sure you find the correct way to lace up these shoes since they are unforgiving if you accidentally tighten something too much.

The toe box is open with no overlays except for the Nike symbol, the (swoosh). Toe box has a stiff bumper which is the rubber tab up front.

There is not much more about the upper, that is what makes this shoe unique, simple and has no problems in the upper in this shoe. Very light weight material for faster running.

Tongue and collar

They put a “v” notch near the inside edge of the tongue to let the tongue better wrap around your ankle’s front tendons. Pretty brilliant design choice that I’m surprised took this long for Nike to include in shoes.  The tongue is thin and stays in place.

The shoe feels like it is a part of my body mimicking your natural movement with no slippage.

There is some irritation on the archilles when you wear a no-show sock.

The collar is firm and raised up high.

You can wear socks that go a little higher and this will avoid the irritation.


The heel counter held no issues it is not the most flexible but it is not too firm. It has a wide heel area but tapers at the far sides of the heel

The heel cup is supported with some structure added. It is actually supportive, this shoe does not easily cause rubbing. The heel stays in place preventing slippage when stepping.

Mid sole

Nike added its Lunorlon foam in as the midsole complimenting this is a full length carbon infused nylon plate.


The Lunorlon promotes cushion protection during your long runs and during races such as the marathon.

Lunorlon foam is a very soft, resilient, and very light weight material that evenly distributes impact forces from foot strikes to the ground you are running on. Lunorlon is the sole of the shoe created by Nike technology.

The Lunorlon foam is encased in a supportive foam carrier. This is what gives the ultra plush cushioning that adds support response and spring.
The Lunorlon provides cushioning to the max to absorb harmful impact forces. Making this shoe perfect for race day!

Lunorlon foam is not known for being the most responsive, but in this shoe the responsiveness is there, this is due to the infused nylon plate.

Response like this does not usually come from a shoe with a high stack height making it unique.

Carbon Infused Nylon Pate

It’s got a full length carbon infused nylon plate underneath the midsole. Makes the shoe springy.

The technology in this shoe creates pressure from each foot strike into returned energy propelling you into the next step.

The carbon plate covers the full heel and forefoot. The forefoot has a maximum cushioning feel to it.

The shoe makes you feel like your being pushed forward with every step. The Nylon plate helps the wearer come up and run on the runner’s forefoot. This is what helps you maintain momentum.


The outsole is rubber with great traction and the ride is smooth.

The bottom of the shoe picks up pebbles from time to time but nothing to worry about in the long run.

The rubber traction pattern on the out sole grips will is durable. The traction covers the forefoot and covers a portion of the heel.
The Nike Zoom Fly uses a 10mm offset minimizes achillies strain. The 33mm heel stack height absorbs impact for your long runs.

The stack height is made high like a traditional style running shoe, but with awesome foot strike absorbtion. The midsole is also stiff providing support. Cushioning under the forefoot is provided without a mushy feeling the shoe actually is firm.

Running Shoe Types – Real Supportive and Comfortable Running Shoes


Shoes are made to fit the runners foot. Choosing a running shoe is easy first you have to choose what type of running you are doing for example short middle or long distance. Most importantly you need to find a shoe that fits the shape of your foot the best and is comfortable wearing from the moment you put them on. Educate yourself on running shoe information to get the most out of your running training.

Plan a time in the evening to go to a running shoe store to have your feet checked by a running shoe specialist. Your feet are better measured in the evening when your feet have finished the swelling process. Also bring your old pair of running shoes that you have previously used and have the wear and tear from you  running in them. This will help the running shoe specialist at your local running specialty store to better understanding your gait. This will give the specialist an understanding of how you run, so a correct shoe recommendation can be assisted.


Neutral Cushioned Running Shoe


A neutral cushioned running shoe is designed for runners who roll their foot outward (supinating) and also for those who have a naturally aligned foot strike to mimic and promote the straight rolling action of  foot.

A soft, cushioned mid-sole is paired with a curved or semi-curved sole to give your foot the flexibility it needs to roll properly from heel to toe.

Normally high arched runners are recommended to start in this type of running shoe. This shoe is recommended in order for a running shoe specialist to see the wear patter on the bottom of your shoe, your running style can also be more easily assessed with this technique. Having actual facts is the only way that a running shoe specialist can make an assumption on the proper running shoe that you should wear.

Supination is when your foot rolls outward during foot contact instead of a natural pronation, which is an inward roll, to decrease shock.

Supination can lead to bone fractures. A runner who supinates will have wear patterns on the outside tread of the along the lateral side(outside) or the shoe.

High arched runners look for neutral cushioned shoes to keep their foot in alignment. These shoes still offer some rigidness to keep your heel from slipping during foot strike.

Neutral Running Shoes For A Normal Arched Runner

Normally arched runners can also benefit from neutral cushioned shoes. This shoe provides cushioning for normally arched runners wanting to go faster. This shoe is very comfortable and the cushioning guides your foot into a natural pronation to absorb shock.

Motion Control Running Shoe

Motion control shoes are designed specifically for over pronators. the three characteristics common to motion control shoes are

Motion control running shoes, are used to support heavier runners, low arched runners and flat footed runners. Motion control running shoes are for runners whos foot have collapsed inward because of an over bearing weight or a sedetary life style.This runners foot turns inward causing shock to run up the leg and causes muscle tissue damage. This can easily cause permin

When your foot strikes the ground a shock is sent up the leg this force can cause shin splints. tendonitis, tight calves. and tight IT bands on the inside of legs. Flat feet can also cause knee, hip and back pain. Use a motion controlled shoe to limit the amount of pronation and provide comfort for those looking to keep running.

Motion control shoes also offer a heavier and hard heel counter to keep your heel from slipping. This shoe has a wider sole and posts built in the mid sole of the shoe to limit your foots inward rollling motion during, heel to forefoot transitioning(gait).The posts are on the inside of the mid sole where the arch is located. The posts hold the foot upright and ailigned in a neutral running position when striking the ground during running. This is how the shoe corrects defeciencies in your foot.

There is no guarantte that a shoe will prevent every injury, but these shoes are known for cutting injury rate by up to 50 percent. This shoe will improve your running efficiency.

Stability Running Shoe

Stability running shoes are for mild to moderate pronation arch type runners. The mid sole posts in this shoe are not as stiff as motion control shoes. This is because the shoe is made for runners with only mild pronation and do not need the extra support that only adds weight.

Stability running shoes like motion control shoes have compact foam on the inner heel to help decrease pronation. It is used to prevent your foot from over pronating and to keep your foot aligned when making impact upon striking the ground.

If you have mild pronation choose a stability shoe to support your arch. They provide posts on each shoe that help absorb foot impact. This ground impact could potentially injure your feet, ankles, knees hip, and back.

Stability Shoes For A Normal Arch

Those lucky runners with a normal pronation a stability shoe can enhance performance by adding a comfortable foot strike.

These shoes are recommended to beginner runners who do not know how to run correctly or force foot strikes during the course of long runs. Over time this leads to injury when wearing the wrong shoe while performing this action.


Having the “correct shoe” does not mean you are injury prone. Find a shoe that fits comfortable on your foot. Shoes come in all sorts of shapes and sizes and you need to find a shoe that fits the shape of your foot the best to ensure the maximum amount of injury prevention. Trial and error would work best in this type of situation.

Look for advise from running shoe specialist. Two heads are better then one. Keeping updated with the latest running shoe news will help prevent injury more often leading to more milage, complete long runs and run further.

Thank you please leave a comment below if you have any questions.

Foot Arch Types – Injury Prevention


Maximize your running by finding the right shoe for your foot arch type. Finding the best fitting shoe can increase running efficiency.

A running shoe depends on your running style and the shape of your foot. Do not commit fully to finding the “correct shoe” to increase performance and decelerate pain or injuries. To much support and your foot gets weak. Your shoe will do all the running.

A foot specialist at a running shoe specialty store can assess your foot arch type, and help you make an educated buying decision. A shoe might feel comfortable when in the shoe store but the real test comes a few miles into your run. This is when you will know if you found your sole-mate. Trial and error works best in this situation.

Choosing the correct running shoe might not work the first time, but keep sole-searching.

Find your arch height

Properly match a correct fit and comfort level while purchasing running shoes. What feels comfortable to your running partner will not always feel comfy to you. Find a shoe that takes the shape of your foot. Everyone has a different shaped foot.

Take the wet test to identify your arch type. This is how it is performed.

Wet Test

Have a look at your arch type by taking the wet test. You need a shallow pan. Add a slim layer of water to your pan. Next place your feet in the pan and wet the bottom of your foot. After this step onto a heavy paper by taking the wet sole out and standing on that leg. Next identify your arch type.

A low arch will have filled the whole foot in.

A high arch will have little contact on the outside of the foot, or no contact to were you can see only the forefoot and the heel.

A normal arch will have half of the foot filled in.

Another and possible and more accurate way to identify foot arch types is to go to a local specialty store where a trained shoe specialist can watch you run on a treadmill and identify your arch type.

Low Arch

Runners with low arches typically have a rigid flat foot. There is little inward curve where the arch should be.

A Low arch is flexible, rigid and have collapsed inward. In many cases, low arches are due to an excess amount of pressure on your forefoot and your heel.

A flat foot is an indicator of over pronation. Over pronation occurs when the outside of the heel strikes the ground and rolls inward over 15 degrees. Soft tissue injuries are common among this type of runner.

Low arch runners are likely to develop as archiles tendinopathy and runners knee. Other common injury includes and is not limited to shin splints, ankle knees lower back and hip pain, plantar fasciitis, post-tibial tendonitis, heel spurs, medial knee problems.

Without a shock absorbing system your foot could be permanently injured during foot strikes to the groung.

Flat feet can cause a variety of problems so its hard to specify what injury was due to flat feet. These injuries are a result of over pronating and they are all preventable. Low arches or not take precautions to prevent injury and maintain running.

Buy motion control running shoes to prevent and protect your feet from over pronating. Motion control shoes have a wider sole and is bulkier to support your foot upon ground impact. Motion control shoes are built with stabilizing midsole posts. This technology is along the inside of your shoes where the arch is

You will notice less pain and aches after the run. You will have less frequent injuries in the long run. This shoe is best for moderate to severe pronation. Avoid neutral cushioning shoe. These shoes allow too much pronation because they do not have a post in the mid-sole.

For the moderate pronator look for stability shoes. Stability shoes are lighter and offer less compact foam on the inner heel to help decrease mild to moderate pronation. This shoe still offers a post for arch support but are not rigid enough to support severe over pronation.

High Arch

A high arch is also called an over supinated foot or cavus foot.

Supination happens when your foot rolls outward during foot strike.

A high arch makes it impossible for your feet and ankles to prevent shock up the leg.

High arched runners usually strike their heel first with the foot.

Supination is caused by a high arch or by certain muscle deficiencies located in your calves, ankles or feet and are caused by wearing improper running shoes, having an improper foot strike or previous injuries. High arch can happen in one or both feet.

Supination diminishes ankle stability and increases chances of ankle injury because your ankle rolls inward. Other symptoms of this arch type include claw toes, calluses, unstable feet, and pain when standing or walking.

Foot strike, on the outside of the foot, increases injury on the outside of the leg, and causes stress fractures and skeletal stiffness. This means your bones are embracing the impact of ground contact.

A Stress fracture of your metatarsal, (the bone of your feet connecting the two outside little toe) happens due to overbearing pressure on the outside of the foot when supinating. A stress fracture also occurs on the fibula – the outside bone on your lower leg. Not very common but over supinators are known to have stress here.

A neutral cushioned running shoe will be the ideal choice of a high arch runner. This running shoe is very comfortable and helps keeps your foot aligned neutral during your running gait. Look for a high top cushioned shoe that are wider than normal on the bottom. The high tops support the ankle and the wider bottom increases support.

Avoid motion control and stability shoes that emphasize too much support along the arch of the foot( the inside of the shoe). The added support will decrease push off from the big toe and increase chances of rolling your ankle.

Normal Arch

Normal arched feet are the most desirable and the most common foot arches. The correction process for this foot type is more manageable then other foot types, and most can wear a number of types of shoes. This runner is more likely to be injury prone. A runner with this type of foot arch can also use racing flats for speed.

This arch type rolls outward when touching down, but no more than 15 degrees. This is the bodies way to properly prevent shock up the leg.

Normal arched runners can look for a neutral cushioned shoe for protection. The cushioning of this shoe guides the foot from heel to toe in a straight line. There are no posts to since this runner does not need arch support. The weight of the posts would slow the runner down and tilt your foot inward potentially causing your ankle to roll in.

To stabilize your feet from hard foot strikes to the ground during long distance runs, look towards purchasing a stability shoe. This shoe protects the natural pronation of a normal arched runner. Stability running shoes offer a dense foam material running on the inside heel. This helps decline over pronating and adds support from shock absorption. Posts are hard material on the inside of the mid sole.

You still have to be aware of running injuries. Always remember injuries are caused from self infliction, such as over training, going to fast or not being aware of the type of shoe you are wearing.

It is very important that you are indeed a normal arched runner and not one of the other types of arched runners. This will ensure that you get the proper running shoe to prevent as much injury as possible. Also properly match a correct fit and comfort level when purchasing running shoes.


Stay clear from injury by paying attention to your foot health. Find your arch type to help find the perfect running shoe for you.

Injuries can happen to anyone. Have your feet analyzed before starting running. Prevent injury before it happens.  Never stop your running shoe knowledge research.

The majority of injuries are self inflicted so be sure to find a properly fitting running shoe that is comfortable before leaving the store. If you buy online you can always return if they do not fit perfectly. Be sure to see a doctor if feet pain persists.

If you have any questions please comment below. Thank You.

Nike Air Zoom Pegasus 34 – Long Distance and Multi-Surface Shoe


The Pegasus shoe line is 34 years old, making it the most popular brand of Nike running shoe today!

It comes to no surprise as this shoe can swiftly glide on multi-surfaces.

Breathable and softer upper wraps make this shoe a very comfortable contender among running shoes. For all runners who are comfortable in Nike, this shoe is a must have.

There is a link at the bottom of this article to purchase the men’s or women’s Nike Air Zoom Pegasus 34 running shoe.

What’s changed since the Pegasus 33’s ?

Shoe Upper, New Mesh and lacing system.

An updated fly mesh is installed in this version,larger ventilation holes where the toe box is and is softer and more breathable than the Pegasus 33.

Laces went with flat compared to round laces on the 33’s because complaints of being untied easily.

Other Changes

10.40 oz 4.oz litter than the Pegasus 33. This will make your running 1/2 a second faster than the Pegasus 33’s.

A reflective stripe has been placed on the back of the shoe for night runners.

No fly wiring showing as in the Pegasus 33, but it is still there this makes the shoe more durable.


This shoe runs best for track, road, treadmill and slippery surfaces.

The price is $110 a very affordable shoe for the benefits that it brings.

Mid foot upper supported by a strong rigid fly wire material to support the ankle while maintaining its lightweight.

This shoe also has a 10mm offset. (shoe thickness in the out sole form heel to toe).

Great lock down system in your heel, with a strong heel counter,  keeps  your heel in place during high impact runs.

You can expect no heel slippage and a snug fit from the get-go.

Air bubbles in the heel and the forefoot makes this shoe very responsive meaning this shoe will absorb shock that would normally cause pain up the leg from using an inefficient shoe.

The Pegasus 34 has pentagon shaped tread (bottom of shoe) on the medial side, (the inside of the bottom of the shoe) and a crash pad along the lateral side. (outside of the shoe)

This technology makes this shoe a top rated neutral cushioning shoe and distance running shoe on the planet.

Mid foot upper supported by a strong rigid fly wire material to support the ankle.

This shoe also has a 10mm offset. (shoe thickness in the out sole form heel to toe).

Small rocks get stuck in the tread. Not a big concern but can be a little trouble some.

Laces are long, but can be double knotted.

They are very cushioned, but with this comes stiffness out of the box.

However, this shoe breaks in very well after a run or two.

These shoes are narrower. Order a half size to make them a little wider.


Pebble rocks can get stuck in between tread. Not a big concern but can be a little trouble some. This is a legendary shoe and a few small  rocks will not persuade me not to have this shoe!

The Laces are long, but can be double knotted. The comfort level is 9 out of 10.

You would miss out on a quality shoe if you over looked this runner has a good reputation. This is the shoes 34th year because it has a great reputation for not letting the runner down during the final kick of your high impact runs.

The shoes comfort pays off huge when you find yourself gliding past the finish line without having to pound your feet for miles!

This shoe will not break down so easily.

They are very cushioned, but with this comes stiffness out of the box.

However, this shoe breaks in very well after a run or two. Do not pass up on these shoes they are a must have and a staple of Nike.

These shoes are narrower. Order a half size up to make them a little wide.


I think these shoes are a very good investment for your long distance and mid distance. A very comfortable shoe and light weight is what makes this shoe different from the many competitors. Do not let peer pressure make you think other wise. This Nike running shoe is one of the best running shoes out today, sold at a reasonable price.

Well the Nike Pegasus is the oldest Nike brand out, the reason for this is due to the high number of requests to improve the shoe. This shoe is a very good performance shoe and a must have.

Purchase mens and womens Nike air Zoom Pegasus 34’s. With these two amazon links.

Nike Air Zoom Pegasus 34 in men’s.

Nike Air Zoom Pegasus 34 in women’s.


If you have any questions or comments please post a comment below and I will be more than happy to help you. Thank you.

Long Distance Running Tips – Run Farther

Long distance running is healthy for your bones, heart and muscles. Long distance running tones muscles,works out your entire body, improves emotional well-being, and a great venue for socializing.

The human body is built to adapt to the physical stresses of long distance running. Running boosts brain power stick to running and you will reap benefits and go places you never thought you could.

Here are some long distance running tips you can add to your running plan to maximize running potential.

long Distance Running Plan

Do not overdose on mileage if you need to, add them on at an easy pace, by slowly adding miles to your long distance running program. Use steady stair step increases in mileage 1 to 2 miles per week, with the occasional drop down. Relax run at a nice easy intensity. Your long run should be no more than 30 percent of your weekly mileage.

Brand new runners can increase mileage by 20 to 25 percent week by week. More experienced runners aim for 10 to 15 percent increase in running because they are doing more volume.

Heavier runners should use caution when running with injuries. Having a greater body mass will increase chances of developing osteoarthritis.

Long Distance Running Shoes

You want cushioning and support when looking for a long distance running shoe. Cushioning is important when considering impact. Where are you doing these long runs are you on pavement or on a running trail?

Anything more than 45 minutes to an hour, you will want to take into account how much cushioning your shoe has. You don’t want too much cushioning to where you can’t feel your running mechanics. You also definitely want enough where it is not going to beat your body up over time.

Invest in your footwear. Injury is a  result of running in the wrong shoes for too long. A shoe typically lasts between 300-500 miles of running. The type of running and the runners weight are depending factors of how long a shoe will last.

The support aspect should address how your foot strikes the ground. Are you collapsing in the arch or are you over extending off to the side. Find something that can keep you running efficiently the whole run.

You can visit a local running specialty store. This is where you can get your foot measured and your running style assessed through a gait test. Than they can recommend the right running shoes for you, before misleading information cause injury.

Running Smart

  • The most important thing in starting out in long distance running is consistency.
  • Be patient in the beginning of your long distance training program one mile per day is all you need to get started.
  • Think volume at first and do not get there to quickly. Build your fitness slowly.
  • Be patient have a warm up phase! do not jump into a marathon running quickly.

Be Smart to Avoid Injury

  • The more running you do the more chances you have of injury.
  • The cause of this is not due to a competitors blow or of a random accident.
  • The reason of runners being injured for weeks at a time is the stress of running itself. This occurs in a high percentage of cases.
  • You cause your own ailments, therefore you can prevent them by using good running form and investing in a good pair of running shoes.
  • Injuries are caused by stress. You can gradually adapt to the stress of running, but you will breakdown if you overdose on these stresses.
  • You can prevent injuries by running less.
  • Running 20 minutes a day is an effective way to keep running. Three miles for five days a week is safe too.



What you do feel and think affect how you run

The more stress in your life is a key indicator of running injuries and days of non running due to injury.When stress grows dramatically in your life lower the controllable stress you have in your life, your running training program. Keep training, but with high sensitivity to signs early of injury. Lower your speed and distance.


Long Distance Running Drills

Focus and use proper running form to prevent injuries, and improve your long distance run endurance during those long distances. Incorporate running drills into your running.

Running Drills

Use running practice drills. This will help provide excellent running form as fatigue and length of running time increase.

Before Run Mobility Work

Include running drills 2-3 times per week, before you run as a part of your running warm up

Always do running drills before your best runs, to increase running performance.

During Run Mobility Work

Every 30 minutes of your long run do 2x 30 seconds of each running drill.

Lateral shuffle, carioca, and high skips.

These drills re-encourage new muscles to work during your run.

Post Run Mobility Work

Do mobility work immediately after your run as your cool down.

If you skip mobility work stretching and cooling down, the next time you run your hip will be tighter and stiffer. You’re running mechanics suffer and you become more injury prone. Rest and run mobility work helps you cool down, helps blood flow, and brings your heart rate down.

Leg Swings and Hip Circles

Post stretch do 20 leg swings per leg and 10 hip circles in each direction.

Leg Swings

Leg swing, post up on one leg find your balance and start with a nice and gentle swing.

Focus on swinging through the hip. Use minimal back movement and do not break at the knee.

Stay focused on the on hips extension because the hip gets really tight. Try to kick up a little higher into the hamstring.

Hip Circles

Hip circles, swing back into a long lunge and put both hands down on the ground.

Lead leg

Rotate your hips into circles with a gentle movement.

This movement is rich because you can work on hamstrings, glutes, and drop into your hip of the lead leg.

Trailing leg

With the trailing leg you can work on hip extension.

So flexion on one side, and extension on the other.


Running has many benefits. Run injury free by wearing proper long distance running shoes, executing running form, warming up, and cooling down properly. Be patient in the beginning. You can burn out in the sun, or if you run to hard in the morning you can get injured or sore to where you do not want to run again. The truth is the exactly the opposite, you need to exercise sore muscles to rid of the soreness.

Raymond Rodriguez affiliate employeee.