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Human beings are built from top to bottom to be able to run. Even back in prehistoric times, our biggest strength that helped us survive in the harsh world was endurance running. A lot of experts believe that this is the reason modern humans are shaped the way we are: the shapes of our hips and feet, the long length of our legs compared to a lot of other animals, our shock-absorbing spinal discs, as well as our skin and ability to sweat and keep cool for long distance running is what makes us extremely effective endurance runners. So it’s really no wonder that running is considered by experts to be one of the most fulfilling and beneficial activities for our bodies and brain, to the point where it is considered almost a miracle drug for us.

Even just watching runners zoom past you in parks or on the road as you go about your business is enough to motivate anyone to get into running. The adrenaline, the endorphins and the runner’s high you will get the very first time you finish a workout will be an addictive feeling you will not be able to get enough of. No matter what your personal reason may be to start running, whether you wish to get a hold over your depression or anxiety, you want to lose some weight and look better in photos, or you want to improve your cardiovascular health and make this exercise a part of your regular routine, it’s time to lace up and start your journey.

Running can be a wonderfully fulfilling hobby to get into, and a great way to keep your body fit and stay in shape. It is a form of cardio that is extremely easy to get into and pick up, making it a great way to also improve our cardiovascular health. In addition, it can also benefit your mind and stave away all kinds of mental illnesses like depression, anxiety or senile dementia. There is a long list of psychological benefits that you can get from this sport.

So whether running is something you have to push yourself to do, or it’s a part of your routine that you look most forward to, the benefits of running are immense and undeniable. Running for only 30 minutes a day has been proven to be immeasurably beneficial for your brain and aid in performance if you engage in a lot of cognitively demanding work, such as studying or writing.

Before you start your next run, make sure to decide what you want to get out of it to keep your focus. Do you want to get outside and enjoy it? Do you want to end smiling and feeling good? Do you want to get mentally or physically stronger? Do you just want to sweat a little? Whatever it is, point it out and use it as your motivation to just keep going. don’t dwell on one bad run, because everyone has them.

Your neuromuscular system, which is the connection between your brain and the muscles of your body you use while running, gets up to speed and gets some running time if you make sure to add in some warm-up and cool-down time to your workout plan before and after running. Your body will start churning out important enzymes that will prevent build up of lactic acid in your joints and thus prevent cramping. Do take the time to properly warm up and cool down. A lot of beginners simply skip this step to save time, but they don’t realize how much easier it makes the whole workout seem to them. Cooling down is a bit less critical in importance, but it is still necessary to gradually bring your heart rate down and let your body gradually adjust from high-intensity exercise to a resting state. Just a few minutes of walking is all you need to let your heart rate return to normal and for your body to clear out any metabolic waste you created during your efforts. You also want to think about form.

Running really requires perhaps the least amount of gear for any kind of exercise. All you truly need is a safe, flat surface to run on outside, like a safe footpath or a runner’s park. When you go to buy running shoes, however, you will need to buy shoes that are good for you and most benefit your leg shape and your body. The most expensive shoes may not be the very best, so this is something you will need to look into when purchasing your shoes. An aesthetic appeal might be an important criterion for you in the beginning, and while it may be important for you to look good while running, feeling good will save countless injuries, sprained ankles, and repetitive stress injuries in the long run.

Getting into running for the first time especially if you aren’t used to exercising regularly can be a brutal experience, causing a lot of people to quit within a day or two and never go back. However, all you need is the patience to allow your mind and your body to acclimate to this new exertion, and running can prove to be a blissful and amazing feeling that provides you with a sense of freedom. These are some of the benefits of running: 

  • A person with a major depressive disorder can benefit from just spending 30 minutes on a treadmill and running, according to one study in the journal of the American College of Sports Medicine. It is much better, in fact, to run outside in nature. In fact, those who are trying to just get started with running can just go at a power-walking pace to receive the same mood-lifting benefit.

  • There is a persistent myth that running can lead to knee pain and long term joint pain issues. However, contrary to what people think, running can actually be beneficial in preventing this long term knee problem. Researchers found that the more people ran, the less likely they were to suffer from knee pain or osteoarthritis. This is because researchers believe that running strengthens your muscles and keeps your BMI in check, and also strengthen bones.

  • Running can improve your sleep habits and mood, and show improved signs of psychological functioning and focus better during the day as compared to peers who continued without adding running to their daily routines. These peers were not totally sedentary and did get some exercise, but they did not have a regular running routine. To get the best benefits, according to this study, it is important to run at a moderate pace for 30 minutes a day, five days a week, for three weeks.

  • It can improve cardiovascular health and is good for your heart, as is any aerobic exercise. The more people run, in general, the healthier their hearts tend to be. With running, people can get benefits without having to do much in terms of accumulating equipment or wasting too much time. Even running for five minutes can be beneficial for you.

There are multiple studies that prove that aerobics exercises of all sorts can help improve people’s ability to cope with stress and anxiety. Peter Salmon, published author in Clinical Psychology Review, concludes that this “training recruits a process which confers enduring resilience to stress.” Researchers believe this is because aerobics exercises increase the levels of neurotransmitters like serotonin and norepinephrine, and causes the brain to generate new neurons.

 How To Start With A Running Routine


Getting into running for the first time especially if you aren’t used to exercising regularly can be a brutal experience, causing a lot of people to quit within a day or two and never go back. However, all you need is the patience to allow your mind and your body to acclimate to this new exertion, and running can prove to be a blissful and amazing feeling that provides you with a sense of freedom. You simply cannot expect to get straight into running and be as good as someone who has been running for months. A lot of people will get a random burst of motivation, decide that today is the day they will start running and step out the door with the noblest of intentions, and then realize that they simply cannot go beyond the first twenty seconds. After pushing themselves for over a minute and ending up wheezing and heaving, they will go back to their comfort zone and binge Netflix and conclude that they will not “kill themselves” at the gym.

The truth is, running takes some time to break into, just like anything else we do. You cannot expect a child to get straight into Calculus and be great at it, you start with basic arithmetic and then move your way up. Running is the same. “Every able-bodied person can be a runner,” says Gordon Bakoulis, a running coach based in New York City. “Just start slowly and build up gradually.”

This is why most coaches agree that the best way to become a runner is with a run-walk program. Start with focusing on a few minutes of running, followed by a short period of walking. Experts suggest aiming to run for three minutes and walking for one minute—continue to alternate until you reach the time goal, always ending with a walking segment to cool down. A warm-up and cool-down will also help you ease in and out of a run. Start with a few reverse lunges on each leg, followed by squats, side lunges, butt kicks, and high knees, and a few minutes of walking before your run.

Before you start your next run, make sure to decide what you want to get out of it to keep your focus. Do you want to get outside and enjoy it? Do you want to end smiling and feeling good? Do you want to get mentally or physically stronger? Do you just want to sweat a little? Whatever it is, point it out and use it as your motivation to just keep going. don’t dwell on one bad run, because everyone has them.

Your neuromuscular system, which is the connection between your brain and the muscles of your body you use while running, gets up to speed and gets some running time if you make sure to add in some warm-up and cool-down time to your workout plan before and after running. Your body will start churning out important enzymes that will prevent build up of lactic acid in your joints and thus prevent cramping. Do take the time to properly warm up and cool down. A lot of beginners simply skip this step to save time, but they don’t realize how much easier it makes the whole workout seem to them. Cooling down is a bit less critical in importance, but it is still necessary to gradually bring your heart rate down and let your body gradually adjust from high-intensity exercise to a resting state. Just a few minutes of walking is all you need to let your heart rate return to normal and for your body to clear out any metabolic waste you created during your efforts. You also want to think about form.

Running really requires perhaps the least amount of gear for any kind of exercise. All you truly need is a safe, flat surface to run on outside, like a safe footpath or a runner’s park. When you go to buy running shoes, however, you will need to buy shoes that are good for you and most benefit your leg shape and your body. The most expensive shoes may not be the very best, so this is something you will need to look into when purchasing your shoes. An aesthetic appeal might be an important criterion for you in the beginning, and while it may be important for you to look good while running, feeling good will save countless injuries, sprained ankles, and repetitive stress injuries in the long run.

How To Buy Running Shoes

Running shoes themselves come in a wide variety of categories. You may think that they all look and feel the same, but it actually makes a significant difference in your comfort level based around factors such as the terrain on which you will be running, whether you are a beginner runner or an experienced one, how many distances at a time you intend to run, and whether you are more of a marathoner or a sprinter. Most running shoes will feel comfortable enough when you are in the store trying them on, but you will only realize how good they are when you are out on the field practicing your running. You will not realize until then how important your running style, the shape of your foot and other factors come together to make the shoe that is perfect for you. This has more to do with your personal needs and preferences than the logo that comes on the side of the shoe.

Choosing the type of running shoes you need is not a difficult task at all. Firstly, you will need to determine the type of running you do, whether you are a sprinter or a marathoner, for example, and then figure out your running style. Next, you sort through the categories of running shoes in the market, filter out the ones you don’t need and the ones that don’t have the features that match your running style. And finally, you go ahead and try on the shoes that fit your needs and preferences the best. A pair of running shoes, in general, should last about 400 to 500 miles or run, or a few months, for regular runners. If you have been using a pair of running shoes for quite a while and are wondering if they need replacing, take a look at the insides of the shoes and check if the midsoles and outsoles are either compressed or worn. If they are, they may be due for a replacement. Let us look into the necessary criteria you will need to pay attention to before buying the perfect pair of running shoes. 

Weight

This may be one of the most overlooking criteria out there for running shoes. Running shoes made of lightweight and easy to lift materials will make an amazing difference in your gait and prevent countless injuries. Runner’s World magazine, in fact, claims that you hit the ground with a force that’s double your body weight when running. Therefore, it can be beneficial to lessen the impact on your muscles and joints by investing in some higher-quality running shoes made from lighter weight materials.

Heel Support

If you have flat feet, also known as plantar fasciitis, this could be a major cause for heel pain. Wearing the incorrect running shoes that don’t have proper heel support will only make the issue worse. This is the reason for selecting a shoe that holds your heel in place firmly and prevents over-pronation is so necessary. Test the ankle support and heel counter (the back strap that wraps around your heel bone and keeps your ankle in place) of shoes by taking a few laps around the store.

Foot Cushioning

As we mentioned before, experts believe that when you run, you place more than twice your body weight onto your feet. This is why cushioning is so important when you go running to prevent running injury if you wish to recover as soon as possible from any running. The cushion in your shoes should be able to absorb the shock to your knees, joints, muscles, and spine every time your foot makes contact with the ground (or more specifically, your midsole area between your foot’s ball and heel). Your cushioning needs depend on a variety of different factors, including whether your feet tend to roll or stay rigid, and your body weight and BMI, but this cushioning can reduce hell, ankle and toe stress, and prevent future injury.

Shoe Width

Often in the past, people with a wider foot or flat foot used to have problems looking for shoes that come in their size. However, today there are plenty of quality runners that don’t make you compromise on your shoe size and exact shape and make you wear insoles or other such fillers to compensate for extra space inside your shoe. You don’t need to settle for blisters and pain while running, simply look for wider shoes in the right shape as your feet. One thing to pay attention to is to go for shoes that have a few cms of wiggle room in the front since feet tend to swell up with physical activity. So if your foot size is 8 with your normal shoes, opt for a size 8.5 for your running shoes.

Traction and Grip

This is a vital component that you will need to pay attention to in order to maintain your balance and grip while running. Your shoes need good traction in all types of conditions. If you run on roads mostly, a pair of running shoes with a carbon rubber heel and a blown rubber sole will be great for relatively level terrain and be able to manage the traction and grip. However, if you like to run on hiking grounds or uneven terrains, or even loose terrains like beaches, try to go for a sole that is built from all durable carbon rubber which will provide you with the best kind of balance and grip while running on unpredictable surfaces.

Breathability

This is often a missed out quality but is important for prevention of athlete’s foot or other similar fungal issues. A lot of times, lightweight, synthetic or nylon material is used for making shoes because this is highly durable and lasts for years at a time. However, it is important to also remember that you cannot compromise on breathability for durability, especially when you can opt for materials that give you both. Go for a high-quality synthetic leather pair of running shoes that is strong as well as lightweight, and allows breathability while keeping moisture out. However, make sure that the seams that are often used in these types of shoes don’t cause you painful blisters.

What Kinds Of Running Shoes Are There

There are different categories in running shoes, and as we discussed above, they are dependent on your usage in general. Let us explore the different types below:

Road-running shoes

These are the most popular categories of running shoes, as most people who go running prefer to do so in controlled city environments such as parks or pavements. These shoes are therefore designed for use on pavements and the occasional forays onto packed surfaces that have slight irregularities. They are light and flexible, and come with excellent cushioning that helps to stabilize your feet during repetitive strides on even, hard road surfaces.

Cross-training shoes

These are more indoorsy types of shoes, that are used in gyms or indoor exercise sessions such as aerobics or Zumba. They are also used in CrossFit workouts or any balance-related activity where having more contact with the ground is much more preferred over a thick platform sole.

Trail-running shoes

These are used for rougher terrains and are designed for off-road activities with rocks, mud, roots, or even beach sand, or other obstacles. They are enhanced with very aggressive grip and tread that provides excellent traction while running in the outdoors off-road. They are also enhanced to offer greater stability, support, and underfoot protection. These are, therefore, the most expensive variety of shoes within the same models or brands.

Uppers

  • Synthetic leather is a material derived principally from nylon and polyester. It is supple, durable, and abrasion-resistant that makes it lighter, quicker drying and more breathable than real leather. In addition to this, it does not require any break-in time, unlike real leather that can even cause shoe bites if not properly broken into.

 

  • TPU (Thermoplastic polyurethane) overlays are positioned over the shoe panels on the top of the shoe that is designed for enhanced breathabilities, such as in the arch or the heel. The small, abrasion-resistant additions can help increase the stability of the shoe as well as the durability.

  • Waterproof/breathable uppers utilize a membrane bonded to the interior of the linings. This membrane blocks moisture from entering while letting your feet breathe, thus preventing bad fungal illnesses such as Athlete’s foot. Shoes with these membranes can keep your foot completely dry in totally wet environments as well, compromising slightly on the breathability.

  • Nylon mesh is a type of plastic related durable material that is most commonly used to reduce the weight of the shoe and increase breathability.

 Midsoles

 The midsole is the cushioning and stability layer between the upper and outsole.

  • Posts are areas of firmer EVA (dual-density, quad-density, multi-density, compression-molded) added to create harder-to-compress sections in the midsole. Often found in stability shoes, posts are used to decelerate pronation or boost durability. Medial posts reinforce the arch side of each midsole, an area highly impacted by overpronation.

  • Plates are made of thin, somewhat flexible material (often nylon or TPU) that stiffens the forefoot of the shoe. Plates, often used in trail runners, protect the bottom of your foot when the shoe impacts rocks and roots.

  • Shanks stiffen the midsole and protect the heel and arch. They boost a shoe’s firmness when traveling on rocky terrain. Ultralight backpackers often wear lightweight trail runners with plates for protection and shanks for protection and support.

  • TPU (thermoplastic polyurethane) is a flexible plastic used in some midsoles as a stabilization device.

  • EVA, also known as ethylene vinyl acetate, is a type of foam commonly used for running-shoe midsoles. Cushioning shoes often use a single layer of EVA.

Outsoles

 

Outsoles refer to the outside of the soles that you can see on the bottom of your shoe. Most road shoes are constructed with rugged carbon rubber in the heel. Blown rubber provides more cushioning and therefore is used often in the forefoot. Trail runners usually have carbon rubber outsoles to better withstand trail wear, while road-racing shoes are frequently made completely of blown rubber to reduce the weight.

Heel-to-toe Drop

The drop of a shoe means the difference between the height of the heel versus height of the toe. This is important since it primarily affects how your foot strikes the ground when you land. A low or medium heel-to-toe drop (zero to 8mm) promotes a forefoot or mid-foot strike, while a high-drop shoe (10–12mm) promotes heel striking. The heel drops and cushioning are independent of each other. It is possible to find ultra-cushioned shoes that still have a zero or low heel-to-toe drop, for example.

Medial Post Or Torsion Bar

 

You can find these on the side of shoes. They can help control excessive inward or outward motion. They are designed for the over-pronator or supinator.

Heel Counter

This refers to the rigid structure around the heel. This provides motion control and sometimes supplemented with a heel wedge, which adds support and cushioning to the heel. It can help those runners who are bothered by Achilles tendonitis.

 North Face Running Shoes

North Face started out in the 1960s as a retailer of mountain-climbing equipment by the couple Susie and Douglas Tompkins, both hiking enthusiasts. They say the inspiration for the name came from the highlands. It is believed that the northern face of the highlands is usually the coldest, and therefore the hardest route to take. In the 1980s, North Face started to add skiwear and camping essentials, thus expanding their market. Today, North Face has grown to a huge company, but their fundamental mission remains the same: “To provide the best gear for athletes and modern-day explorers, support the preservation of the outdoors and inspire a global movement of exploration.”

The construction of a high-end running shoe is incomplete is not for the technologies that ultimately aim to improve runner experience and make running efficient, pleasant, and injury-free. This is why the North Face running shoes are so popular since they are constructed with high-end materials such as FlashDry technology, CRADLE, Snake Plate, Gore-Tex, and UltrATAC.

Here we show you the best North Face running shoes in the market today: 

This is the Ultra Cardiac’s slightly beefier brother that comes with a more aggressive outsole design and is a purebred trail running shoe that can provide you with more than adequate protection on uneven trail surfaces.
This shoe is heavier than the Cardiac because of the added Snake Plate technology, but it uses a nearly identical breathable upper mesh. It will last you for your everyday running needs on city streets or treadmills, but perhaps not as much for rougher terrains or for more extreme sports that might abuse your shoes.

This is the ultimate in women’s running shoes that guarantees the best durability, protection, and comfort. It comes with an impenetrable moisture barrier and has excellent traction for both wet and dry environments with its superb Vibram Mega-Grip Outsole.
This shoe is constructed to be able to take on the toughest terrains possible, from all kinds of trail runs to hiking tracks. You can trust the over-lasted ripstop mesh that can also offer lasting waterproof protection and moisture protection. The built-in Gore-Tex membrane can protect your feet from water while also providing a high breathability index, which means this is the perfect go-to shoe for women. Your feet will also be protected from blisters or injuries resulting from excessive running, which makes this your ultimate marathoning companion.

This is an extremely lightweight cushioned model that is perfect for all uses from the treadmill to the city streets. This model will keep you comfortable in most everyday running environments with its breathable upper and perfect design.
This model is designed to stay comfortable in any situation, although it does provide less traction than its other models. This means that you may not be able to use these shoes on rough terrains but it can log miles on dirt roads or at your gym. However, the plus point is that it is extremely lightweight, so if you are looking for a pair of running shoes that you can use on streets or treadmills, this is the perfect pair of shoes for you.

This is a burly and conservative model for runners who need maximum protection and comfort. This will be a bit heavy, making it a good option for those who aren’t concerned about weight. It is one of the best in traction and water resistance.

The 109 GTX offers far more stability than its other counterparts and can be used for a variety of other activities aside from running, such as team sports, mountaineering, rock-climbing, or hiking. This is the perfect companion for your long camping or backpacking trips and is sure to last for years 

  • Ultra Equity

This is the ultimate running shoe designed for overpronators. It is purpose-built and designed to prevent injuries in runners who need to correct their pronation. It offers less traction than other designs, but it will definitely hold up unless you are running on very technical terrain or in icy conditions.

In conclusion, there are a lot of great running shoes made by North Face. If you are planning to do a lot of trail running, the shoes on this list may be perfect for you!

Let us know if you have a favorite pair of trail running shoes. Do you use North Face? We would love to hear from you.