Many traditional running shorts feature a pocketless design to provide a lightweight and breathable feel. However, with many runners now taking their phones with them, the demand for running shorts with zipped pockets has increased.

We’ve also done the research for you, and have picked out five of the best running shorts with zipped pockets available to buy right now to help you find the ideal pair for you.

So, with the introductions out of the way, let’s start taking a look at some of the key things to consider when shopping for running shorts with zipped pockets.

(Photo: Adobe Stock)

Running Shorts With Zipped Pockets – Things To Consider

You’re probably already aware that not all running shorts are created equal. Here are some of the main things to bear in mind when selecting the right pair for you.

• Material – The material your running shorts are made from are a crucial point to consider as it will greatly affect how the shorts feel and perform during a run. Generally speaking, most modern running shorts are mainly made from synthetic materials to help provide a light and airy feel and also wick moisture away from your legs. Some of the common synthetic materials used for lightweight and moisture wicking running shorts are polyester and nylon. It is possible to buy running shorts made from more natural materials such as cotton. However, the drawback is that cotton can often soak up moisture and therefore become heavy during workouts. Generally speaking, synthetic materials will help to keep your legs drier and provide a light feel so that you can perform at your best.

(Photo: Adobe Stock)

• Fit – Running shorts come in a variety of different fits and designs. The one you go for will ultimately come down to personal preference. For example, you may prefer a longer pair of shorts offering more leg coverage with a simple sports short design, or a more traditional V‑Notch running shorts, which are designed to offer a greater range of movement for runners. There are also other options out there, such as compression shorts.

• Pockets – Taking your house keys, phone or a payment card out with you for your runs? If you don’t own a running belt or other accessory to keep them safe, you’ll want to pick a pair of running shorts with zipped pockets. Some brands offer a single zipped pocket at the top of the back of the shorts to hold your phone and other valuables, while others have multiple zip pockets in different places for added storage capacity. If you’re specifically looking for running shorts with a zipped pocket to hold your smartphone, be sure to carefully check the specs provided by the manufacturer to be sure your device will fit. Some zipped pockets in running shorts are only big enough to hold smaller items such as house keys or payment cards.

(Photo: Adobe Stock)

• Brand – It’s always worth doing a bit of research into the company behind the product to see what customers are saying and gauge their overall reputation in the industry. All of the zip pocket running shorts feature below come from reputable sportswear brands, but it’s never a bad idea to do some of your own research before making a purchase.

Best Men’s Running Shorts With Zip Pockets 2023 – Our Pick

So, now that we’ve covered some of the key things to think about when shopping for running shorts, it’s time to reveal our pick of five of the best options for running shorts with zip pockets available at the moment.

The shorts below all come from reputable and established sportswear brands and all feature at least one zip pocket to help keep your items secure during your runs.

1) Nike Dri-Fit Stride Running Shorts

Where to buy: www.nike.com

(Photo: Nike)

The first option on our list are Nike’s Nike Dri-Fit Stride Running Shorts. A highly popular choice, these running shorts feature a lightweight design to help promote maximum ease of movement. They feature an ergonomic brief liner and use Nike’s Dri-FiT Technology to help wick away moisture from your legs and keep you dry. As well as two regular side pockets, these shorts also feature a zipped back pocket at the top to hold essentials such as keys, cards or a phone. Bear in mind, though, that the zipped pocket in these shorts may not be quite big enough to fit a plus-sized phone.

2) Under Armour Men’s UA Speedpocket 5″ Shorts

Where to buy: www.underarmour.com

(Photo: Under Armour)

Next up are Under Armour’s UA Speedpocket 5-inch Shorts. These are an excellent option for runners looking for shorts with a zipped pocket on the back to help keep your items safe while working out. They feature a built-in brief for extra comfort and are made from a lightweight and stretchy material. The secure zipped back pocket is large enough to hold most phones up to 6″x3″ in size.

3) Lululemon Pace Breaker Linerless Shorts

Where to buy: www.lululemon.com

(Photo: Lululemon)

The next product on our list are Lululemon’s Pace Breaker Linerless Shorts. These are multi-sport shorts which can be worn for running or hitting the gym. As well as regular side pockets, these shorts also have an extra zipped pocket on the side to help keep your essentials safe while working out. Made from a blend of nylon, polyester and lycra elastane, and available in a wide array of colours, these premium-quality training shorts are a great option.

4) Adidas Break The Norm Shorts

Where to buy: www.adidas.com

(Photo: Adidas)

Adidas’ Break The Norm Shorts are the next option on our list. These striped running shorts feature a classic design and are made from 100% recycled polyester. They feature a slightly shorter length and the classic Adidas three-stripes design on the side. They are a regular fit and feature a concealed small zip pocket for holding your essentials. These are a great option for runners looking for regular-fit shorts with a retro feel to them.

5) Under Armour Men’s UA SpeedPocket Trail Shorts

Where to buy: www.underarmour.com

(Photo: Under Armour)

The final option on our list are Under Armour Men’s UA SpeedPocket Trail Shorts. These shorts feature a large zipped pocket which can hold most phones comfortably (up to 6″x3″). They feature a four-way stretch material for added ease of movement and are made from a lightweight material designed to help wick sweat away from your body and which dries quickly. These shorts also feature an internal mesh liner to help wick moisture away.

Anything Else To Consider?

As mentioned above, if you’re specifically looking for running shorts with a zip pocket to hold your phone, be sure to check the specifications provided by the manufacturer to ensure your device will fit, as some pockets are smaller and only designed to house smaller items such as keys or cards.

It’s also important to carefully check the size guide provided on the official manufacturer website before making a purchase, so that you can be sure the shorts will fit you properly.

(Photo: Adobe Stock)

Wrapping Things Up – Our Final Thoughts

So, that brings us to the end of our look at some of the best men’s running shorts with zip pockets. We’ve walked you through some of the important things to consider while shopping for running shorts and have also picked out five of the best options out there on the market at the moment.

The Nike Dri-Fit Stride Running Shorts are the top option on our list. These shorts are made from a breathable, lightweight material and feature a small zipped pocket at the back. But all of the shorts featured on this page are good options to help you perform at your best while running.

The post Best Men’s Running Shorts With Zip Pockets 2023 appeared first on The Sport Review.

Of course, picking the best running shoes for you is probably the most important decision you’ll make when choosing your running gear, but having the right socks is also key.

But which running socks should you go for and what are some of the key things to bear in mind?

In this article, we’re going to take a look at the main things to consider when picking out the best running socks, including the brand, material and price-tag.

We’re also going to bring you five of the best running socks on the market right now as you look to raise your game.

So, with the introductions out of the way, let’s begin our detailed look at the best running socks out there right now.

Running Socks – Things To Consider

There are a few things to bear in mind when it comes to selecting the best running socks for you. For example, running socks come in a variety of different materials, shapes and designs.

(Photo: Adobe Stock)

• Materials – Probably the single most important factor to consider when choosing running socks is the material they are made of. It’s generally advised that you avoid cotton where possible. This is because cotton can absorb a lot of water, which can lead to blisters. Most of the top running socks on the market these days use a blend of different materials, such as synthetic options including nylon, polyester, and spandex.

• Thickness and Height – You’ll also want to bear in mind how thick you want your running socks to be. Again, opting for a sock that’s too thick can lead to blisters, especially if your shoe is already a tight fit. That being said, there are some benefits to going for slightly thicker running socks if your shoes allow.

Thicker socks can help to take up some extra space in a shoe which has a looser fit, and they can also add some extra cushioning while running. The height of the sock you go for will generally be a personal choice, as the height of the sock is not likely to affect performance. Some people may prefer for a taller sock, while others may be looking for something much shorter such as an ankle sock. The type you should go for really comes down to personal preference.

(Photo: Adobe Stock)

• Brand – This goes without saying, but it’s always worth buying from a trusted brand who have a good reputation in the industry. It’s also always worth doing some of your own research into the company behind the products, and doing some scouting online to see what customers are saying about the socks.

• Price – The final main point to consider when selecting the best running socks is, of course, the price tag. Yes, it’s possible to find some cheap alternatives but generally speaking, it’s worth shelling out a few extra dollars on a high-quality product that’s going to last and help you to perform at your best during your runs.

Best Running Socks 2023

So, with the introductions out of the way, it’s now time to start taking a close look at the best running socks on the market right now.

1) Stance Run Light Crew Sock

Where to buy: www.amazon.com

The first running sock on our list is the Stance Run Light Crew Sock. We’re huge fans of Stance’s products and have used a number of their socks over the years. The Stance Run Light Crew sock is Stance’s “essential” running sock designed to help you endure the fundamentals of everyday running. These socks feature performance cushioning and engineered ankle protection to help prevent your shoes from causing rubbing. These socks, which have a classic crew height to reach the midpoint of your lower leg and feature right and left fits, are made from a Nylon blend which is 79 per cent Nylon, 13 per cent Polyester, five per cent Elastane, three per cent Combed Cotton. The Stance Run Light Crew are also highly praised by customers – these socks had an average rating of 4.6 out of five stars on Amazon.com at the time of writing. If you’re looking for a pair of solid and stylish everyday running socks, the Stance Run Light Crew Socks are a great option.

2) CEP Mid Cut Running Socks

Where to buy: www.amazon.com

Next up on our list are the CEP Mid Cut Running Socks. These are performance crew cut compression socks designed to help you perform at your best level. They feature left and right fits and use “targeted compression” to help support blood circulation and overall performance. These socks provide a “skin tight” feel and have been designed to help reduce the chance of getting blisters from running. The mid-cut model is a standard crew size fit, and the socks come in a wide variety of different colours to suit personal style and taste. In terms of materials, CEP have kept it simple, with these socks being 85 per cent Polyamide Nylon and 15 per cent Elastane.

3) Swiftwick Pursuit Zero Tab Ultralight Running Socks

Where to buy: www.amazon.com

Swiftwick’s Pursuit Zero Tab Ultralight Running Socks are the next pair on our list. These are ankle socks which are designed to complement lightweight running shoes to provide a “barely-there” feeling. Designed and crafted in the USA, these socks are super thin and super lightweight, and being made from merino wool, they are excellent at helping to move moisture away from your body and keep your feet as dry as possible. They also feature a thicker material in the heel and toe areas to reduce the wear and tear which occurs at those particular contact points. They are made from a blend of wool and merino wool and are available in a range of colours. These are a great option if you’re looking for a light, discreet and high-quality pair of running socks to help you perform at your best.

4) Stance Run Light Ankle Socks

Where to buy: www.amazon.com

Next up is another offering from Stance, the Run Light Ankle (Tab) Socks. These socks are much the same as the crew cut Run Lights featured above, with the difference being their height. The Run Light Ankle Socks are made from a Nylon blend of 71 per cent Nylon, 20 per cent Polyester, five per cent Elastane, four per cent Combed Cotton. In terms of the fit, these socks have a modest rise above the collar of your shoe and stop right below the ankle with a tab. They feature light cushioning and also boast Stance’s Infiknit technology for added durability. The Run Light Ankle Socks are available in a range of different styles and colours and are a great option if you’re looking for a high-quality and durable running sock.

5) Swiftwick Aspire Four Trail Running Socks

Where to buy: www.amazon.com

The final product on our list are the Swiftwick Aspire Four Trail Running Socks. These are thin, breathable socks which offer firm support and are made from 67 per cent Nylon, 28 per cent Olefin and five per cent Spandex. They are designed to wick away moisture from your feet to ensure optimal comfort while also helping to reduce the chance of getting blisters. Also designed for cycling, the Aspire Fours are designed to tightly hug the contours of your foot and feature a mesh footbed to help provide ventilation and increase breathability. On their website, Swiftwick say that these socks provide a “firm” level of compression with “minimum” cushioning. These socks are very highly reviewed by customers, boasting a rating of 4.7 out of five stars on Amazon.com at the time of writing.

Anything Else To Consider?

While it’s possible to do your research into the best running socks online, it’s always a good idea to seek professional advice where possible.

If you’re able to pop into your local running store, you’ll be able to try on some different socks and also get some tailored advice to help you find exactly what you’re looking for.

(Photo: Adobe Stock)

It’s also worth noting that getting the size of your running socks correct is extremely important. Most companies will offer free returns/exchanges online (as long as the socks have not been used) if the ones you order are not the correct fit, but it’s worth checking this before making a purchase.

Wrapping Things Up – Our Final Thoughts

So, that brings us to the end of our look at the best running socks on the market right now. We’ve walked you through the main considerations to bear in mind when selecting a sock for you, and have also picked out five of our top choices on the market at the moment.

The Stance Run Light Crew currently heads our list as our favourite product, but you are unlikely to go too far wrong by selecting any of the other running socks features on this page.

The post Best Running Socks 2023 appeared first on The Sport Review.

We all know that running is a brilliant form of exercise that can benefit our health in lots of ways. But it can also present some risks when it comes to common injuries and ailments.

So, what are some of the causes of knee pain while running and what can be done to prevent and minimise it?

We asked a selected group of running and fitness experts for their thoughts – and here is what they said.

Pinpointing Where The Knee Hurts Can Help You Understand The Issue

Hila Glick, VP of Physical Therapy and Patient Experience at OneStep

It’s hard to tell a runner: If you feel pain, stop running. While that might make sense and help relieve the pain, many runners experience pain before, after or during their run, and feel they just can’t or don’t want to stop.

Knee pain is a general term which includes many possible injuries or problems. It is important to identify where and when the knee hurts to be able to properly understand the issue.

Pain on the outside of the knee that usually comes a few minutes into a run can be a result of Iliotibial band (ITB) syndrome.

Pain below the kneecap and at the top of the shin, which sharpens during the run itself, is most likely Patellar Tendinitis.

Lastly, pain, swelling and stiffness in the knee during running or even day-to-day activities is most likely Osteoarthritis.

In general, the best advice would be to try and reduce your running load either by running slightly slower or for shorter distances.

Try running on a different surface, wear comfortable running shoes, integrate breaks in between your running routines, think about landing softly, stretch after the run and use a foam roller on your thigh muscles and Iliotibial band.

The good news is that with the help of a physical therapist or general practitioner, recognising the source of the pain can help with creating a recovery strategy to ensure no further or permanent damage is done to the knee joint.

Even better news is that in this day and age of increased digitization, you no longer need to visit a clinic to see a healthcare professional: there is technology in your smartphone that can be harnessed to track your movement while you run or walk, giving you data-backed insights to make your recovery process more efficient and faster.

(Photo: Adobe Stock)

Knee Pain While Running Can Be Caused By A Number Of Things

Lauren Lobert Frison, Physical Therapist and Owner of APEX Physical Therapy

Knee pain while running can be due to a lot of different things. Where it hurts can help be a clue of what may be going on, but you must remember that it is always best to go see your doctor or physical therapist to get your own specific diagnosis.

If your knee is hurting in the front, just below the knee cap, it is likely patellar tendonitis. This is an irritation of the tendon that helps to straighten your knee. It happens to a lot of people who do repetitive bending / straightening activities (such as running, biking, jumping).

If your knee hurts on the outside, it may be Iliotibial band (ITB) friction syndrome. This means that the large, thick piece of connective tissue that runs from the side of your hip all the way down just past where your knee bends is irritated. This also occurs with lots of repetitive bending and straightening, like in running. This tissue rubs over and over on the side of your knee and can get irritated and cause pain on the outside.

By strengthening your hips/glutes, this will make your knee more stable and prevent irritation of structures like the ITB. Strengthening your quadriceps and hamstrings will also help allow your body to cushion against the repetitive forces of running and put less stress on your joints and soft tissues.

When you are running, you are on one leg so it is important to do single leg strengthening activities and not just double leg (for example, lunges instead of squats).

Lastly, you cannot overlook your feet! Practice balance on even and uneven surfaces (a pillow for example), with your eyes open and closed.

Strengthen your foot muscles as much as you can and this will help keep everything up the chain more stable and happier! Again, you are on one leg at a time when you are running so it is important to be as strong and stable from the bottom up. This will immensely reduce your risk for pain/injury in your knees and hips as well.

(Photo: Adobe Stock)

Mobilise Your Hips And Ankles Regularly

Sarah Ruthenburg, Physical Therapist and owner of Evolve Movement Specialists

Knee pain while running can be caused by things such as ITB syndrome (lateral), patellofemoral syndrome (anterior), patellar tendonitis or bursitis (anterior), pes anserine bursitis (medial).

The first and easiest thing to check is your cadence and stride length. Professional runners tend to have a cadence near 180 steps per minute. As a generality, if you are not falling above 160-165 spm, increasing your cadence could lead to big changes in the stress placed on the knee.

To increase cadence, take shorter, quicker steps – your knee should be slightly bent at heel strike and landing underneath your shoulders, rather than far ahead of you. If you listen to music while running, choosing music with a solid beat and speed can help as well.

Mobilise your hips and ankles regularly! Many muscle groups cross both the hip and the knee, or the ankle and the knee. Our hips and ankles are meant to move in many directions. Oftentimes we become stiff in these joints, decreasing efficiency and causing stress to be placed between them – at the knee.

Train your hamstrings and posterior chain and focus on the eccentric portion (where muscle is lengthening) with exercises like single leg RDLs, trap bar deadlifts, single leg bridges.

Be sure you are incorporating slower, easy runs and not running for speed every time. Don’t skip out on your cross-training day, and be sure it includes some light strengthening utilizing muscles in lengthened positions.

While you’re running, pulling up from the ground at the hip and knee with each step can help to decrease stride length and extending too much at the knee at heel strike. Avoid excessive bounce and allow your body to slightly fall forward.

(Photo: Adobe Stock)

Knee Pain Can Be A Message Telling You That Your Body’s Biomechanics Are Out Of Alignment

Veera Gupta, Certified Sports Chiropractor, Optimum Health Chiropractic

The best way to diagnose knee pain in a runner is to look at their gait while walking and running. Oftentimes, the knee is just the unhappy messenger telling you that the body’s biomechanics are out of alignment.

Once the usual suspects of ACL, PCL, MCL, LCL, and medial and lateral meniscus tears have been ruled out with some very basic orthopedics, the real hunt for the true source of knee pain begins.

The knee is simply the conduit between the ankle and the hip. Without an obvious knee injury, many times the knee is not the source of the problem. If the pelvis is out of alignment even the tiniest bit, it changes the biomechanics of the entire body.

In the lower half of the body, asymmetry is created and can manifest as tight IT bands, hip flexors that don’t fire as well as they should, and knee pain. This is because the pelvis has the hip sockets where the femur bones sit snuggly.

The other end of the femur is half of the knee joint. If left out of alignment for long enough, more biomechanics will compensate and the person could end up with an altered gait, favouring one knee over the other and creating uneven wear and tear on the knees.

In the upper half of the body, arm swing alterations and shoulder and neck tightness may show up. Hip and ankle misalignment, as well as old ankle sprains that have not been rehabbed properly are also common culprits for knee pain.

If the ankle is out of alignment, the normal function of the talus may be altered. The talus is the main bone that connects the ankle with the lower leg and its sliding and gliding properly allows for proper foot flexion. In the stance phase of gait, it dramatically affects support after heel strike.

My favorite sneaky tip for runners is to run backwards for a minute or two when the knees start to tighten up. The reason for this is that you switch which muscles are the agonists and antagonists and give the ones you normally use a short break.

Also, when warming up, don’t forget to do sideways motions. We live most of our life going straight and forwards but muscles are designed for other movements too. A little sideways walking and walking backwards can go a long way.

The post Knee Pain While Running (Causes and Expert Tips) appeared first on The Sport Review.

Training in the right way to prepare your body for the race – which takes place over 13.1 miles or 21.09 kilometres – is clearly key, but making sure you’ve fulled yourself correctly is also important.

So, what are some of the important points to bear in mind when it comes to your nutrition before running a half-marathon?

We asked a selected group of nutrition and fitness experts for their top tips when it comes to preparing for race-day from a nutritional standpoint. Here is what they said.

Practice A Pre-Race Nutrition Routine – And Avoid Alcohol

Hillary Ake, Registered Dietician and Founder of sportsnutritionally.com

In my experience something that many people don’t think of, that is incredibly important, is to avoid alcohol at least 48 hours before the race. Not only does alcohol dehydrate you but it disrupts sleep, which is ultra-important prior to a race, and can negatively affect aerobic output.

I would go so far as to say to not drink alcohol immediately following a race either as it can lengthen your recovery time and I know celebratory drinks are common.

As far as recommendations for eating prior to a race, the most important thing is to practice a pre-race routine in the weeks leading up to the race to find the foods, beverages and timing that make you feel good while running.

Suggestions include pretzels, white rice, pasta, bagels, waffles, white bread or toast, cereal without added fiber, crackers, grits, cream of wheat, potatoes, uncrustables.

On the day of the race, eat breakfast two to three hours before race-time with a combination of these carbs and some protein to keep you full while limiting fat that can cause some GI distress.

(Photo: Adobe Stock)

Some people prefer liquid options on race day but again, try these out as other runners don’t like the feeling of too much liquid jostling in their stomach. Some suggestions would be a waffle with syrup, a cup of strawberries, and a small glass of orange juice (85 grams of carbs) or an English muffin with jelly, 1 cup cantaloupe, and 1 container low-fat yogurt (88 grams of carbs).

Breakfast should also include about 20 ounces of fluid. Then, a high-carb snack about 60 minutes before race time, which could be your gels, waffles, chews, bars, pureed fruit along with about 10 ounces of hydration.

Fluid intake should increase and runners should monitor their urine color to ensure they are well-hydrated in the 24 hours leading up to a race. Urine color should be a light lemonade color, water intake should be increased if urine is darker and sodium or sport drink consumption should be increased if urine is clear.

Every person’s needs are widely different based on training status, body size, where they are in their training/competition phases. Someone who ran a race two weeks ago has different needs than someone who is running their first race of the season, and a person who has a full marathon in a month and is using the half as training has different needs than someone who has tapered their training the week leading up to a race.

Additionally, the temperature, humidity, and altitude of the race location affect race needs, as well as the race course. So I can’t stress how important it is for each person to trial what works best for them, their body, and their training rather than focusing on grams and ounces!

(Photo: Adobe Stock)

Your Long-Term Diet Is Just As Important As Your Pre-Race Nutrition

Lisa Richards, Nutritionist, The Candida Diet

Training for a race in the short-term and long-term requires focus on both physical aspects as well as nutritional aspects.

Short term nutrition, as in immediately before a training session or competition, should be low fiber and high carbohydrate. Fiber can cause gastrointestinal upset while running and lead to slower times and poor performance.

Carbohydrates are the body’s primary fuel source for energy, and when you provide your body with a high-quality carbohydrate 30 to 60 minutes before start time it will have access to an adequate amount of glucose and stored carbs in the form of glycogen.

A diet high in refined carbohydrates and sugar can lead to gut dysbiosis, inflammation, and Candida overgrowth.

These side-effects from a low quality diet can cause issues during your race and result in a performance that is less than ideal.

Physical training must be met with nutritional training for the runner to get the most optimal results from their bodies.

(Photo: Adobe Stock)

Plan How (Or If) You Carb Load In Advance – And Keep Your Diet Consistent

Jack McNamara, Personal Trainer and Running Specialist, TRAINFITNESS

Loading carbohydrates, or carb loading, is a very popular and valuable component of pre-race dietary preparation if done correctly. However, done incorrectly, it can actually end up having a detrimental impact on your race-day performance.

As much as a pasta party or carb-loading dinner the night before can be a fun way to socialise with your fellow racegoers, it would be best if you didn’t fall into the trap of believing that you can do all of your carb-loading in a single sitting.

Always aim to spread it out over at least a few days before the event. By attempting to force-feed ourselves carbohydrates, as a way to increase our body’s glycogen stores (the converted fuel our muscles utilise during endurance exercise), we are trying to ameliorate the precipitous decline in performance some of us will experience when those glycogen stores run out – proverbially known as ‘hitting the wall’.

However, whilst our night before carb-fest is laced with good intentions, the reality is that short-term carb-loading often serves only to leave us feeling bloated and sluggish the morning after – not to mention the potential downsides associated with a fuller than usual digestive tract…

The best advice is to avoid new foods – this also includes energy bars, gels, and sports drinks – to ensure you minimise your risk of digestive problems. If you’re planning to consume sports drinks, gels, supplements, or bars right before or during the race, make sure you have tried and tested them well in advance during your training. Not everyone will tolerate these sorts of products well, especially those high in fructose or containing polyols, as they can often cause digestion problems.

Making sure your body is familiar with and well accustomed to your pre-and intra-race nutrition will minimise your risk of any unwanted race day surprises.

When it comes to water, just make sure you maintain the same levels of good hydration that you’d be aiming to keep on any other day. There’s very little evidence to suggest that pre-loading water has any discernible benefit for half-marathon performance.

As for the electrolyte, sport and energy drinks handed out at the race, you may want to avoid the temptation to chug them down too much on race day (even if they are free!).

If you haven’t been carb-loading leading up to the race, it doesn’t mean you have to exclude yourself from attending a social occasion or indulging your pasta of choice. It’s OK to eat a little, but be sure not to overeat or leave yourself feeling stuffed – too much loading the night before can lead to unloading on the day.

(Photo: Adobe Stock)

It’s never advisable to just ‘get up and go’ on the day of the race, as your body won’t be ready to perform at its best. The general advice consensus usually centres on waking up three to four hours before the race so that you can hydrate adequately and (if you’ve practised it) have a light carbohydrate-based breakfast.

Typical pre-race meals and snacks include things like granola bars and bananas, but in general, it’s best to avoid fibre-rich foods to prevent bowel movements before (or during) the half-marathon.

As with every other type of activity or physical exertion, hydration should be in moderation only – if your stomach starts to slosh around like a bucket, you’ll prevent yourself from performing at your best.

The post What To Eat Before Running A Half-Marathon (Experts Answer) appeared first on The Sport Review.

It’s a great way to relieve stress and work on your fitness levels – and it can also help to add structure to your day and promote overall wellbeing.

However, as with most things in life, too much running can end up doing more harm than good. When it comes to running, overdoing it can lead to injury, fatigue and burnout.

Generally speaking, it’s always a good idea to take an extended break from running from time to time, for a number of reasons.

For example, you may have just completed a big race and so it could be time to give your body a much-needed rest from training so that you can come back to the track refreshed and rejuvenated.

Similarly, you may have started feeling some discomfort during or after running. In this case, it may be best to take a break to prevent the niggle from developing into a full-blown injury.

But what are some of the main tips and tricks to bear in mind when it comes to taking a break from running?

We asked a select group of running coaches and fitness experts for their thoughts on when and how to take a break from running.

Here is what they said.

(Photo: Adobe Stock)

Taking At Least Two Weeks Off After A Big Race Makes Sense

Jack Hackett, Exercise Physiologist and Professional Running Coach at Infinity Running Company

Taking a break can be an important part of training.

Sometimes when we press too hard, we need extra recovery time. It’s the same idea as interval training, going hard and going easy, just born out on a larger scale.

A few signs that you might need a break are declining sleep quality, getting sick, lacking enjoyment or motivation, and countless others.

Sometimes training is hard, but when those days stack up over and over, it may a sign you might need to step back, or completely step off the gas.

(Photo: Adobe Stock)

One of the best examples is Bernard Lagat, who dominated American middle distance running for a long period of time, and late into his 30s. He would take one day off a week, which is nearly unheard of for most professional runners, and a month completely off when his competitive season was finished.

If one of the best runners in the world can take some time off and benefit from it, you probably can too!

There is a tendency for athletes to feel like they are getting worse when they aren’t training. This isn’t always the case! Sometimes your body needs a break. Just as when we are training, running and lifting make us worse temporarily.

Then, when we are recovering, our body builds itself back better than before, ready to handle more work. Same principle here, sometimes you need to step back to recover and get better.

The other obvious reason to take a break is an injury! The difference between pain and injury is always difficult to parse for yourself, but a good heuristic is if pain goes above a 5/10 or if low level pain persists then it is advisable to take a break.

Also, if the pain makes you change how you run, you might be doing more damage than good.

(Photo: Adobe Stock)

Make Sure You Ease Back Into Running Slowly After A Long Break

Lauren Sheu, RRCA Certified Running Coach and Owner of Running for Wellness

Runners should consider taking a break from running after completing a big race such as a marathon.

After running a marathon, I typically advise my athletes to take at least a week off from running to help their bodies to fully rest and recover.

I also suggest that athletes follow the marathon with a period of recovery training.

Also, it’s a common misconception that after you return from a long break, you can just pick up where you left off. This is a false assumption.

After returning to running from a long break, you should ease back into your running routine slowly and carefully to avoid injury.

After you stop running for 10 to 14 days, you slowly begin to lose cardiorespiratory fitness, conditioning of your muscles and ligaments, and your musculoskeletal system weakens. The longer you take off, the more fitness you will lose.

Pushing yourself to pick up right where you left off can lead to injury and frustration.

If you take off three months or more from running, you should start from scratch when it comes to your training.

(Photo: Adobe Stock)

Learn To Listen To Your Body And Take A Break If You Need To

Andrew Blakey, Certified Personal Trainer and Director of Your Future Fitness

Many people begin a running routine with strong aspirations. Unfortunately, many people also suffer a series of injuries from overdoing it early in their fitness journey. The most common injuries I see are shin splints, achilles pain, and quad/hamstring strains.

I believe that rather than telling people to take a break periodically during the year, it is best to begin to understand the signs of potential problems and what their bodies are telling them.

All too often, people tell me about an injury they suffered that forced them to take weeks off running. They then immediately tell me something along the lines of: “it had been hurting for a while…”

(Photo: Adobe Stock)

This is a classic story I hear all the time when people try to run through the pain because they’ve heard it’s a case of ‘no pain no gain’.

I absolutely hate this saying because it forces people to shift their mindset to the point that if they’re not sore or hurting, that they’re not working hard enough. Any qualified fitness expert will tell you that this is absolutely not the case!

If you’re experiencing pain, take a break. Let your body heal, and when things feel better, ease back into it at a short or smaller workload than you had been doing previously.

Choose to take the time now to heal so that you aren’t forced to take the time later.

When you find that the activity you enjoyed is now thought of as a chore, then it’s time to take a break and find your focus.

There is absolutely no shame in taking a break from time to time. If it’s a mental or physical break you need, then take it! Your body and mind will both thank you for it.

When it comes to balancing training so as to not to overdo it, I recommend working with a professional. Find someone who is qualified to assess your ability, and develop a plan for you to follow that will help you get closer to your goal without suffering any type of injury in the process.

(Photo: Adobe Stock)

Make Sure You’re Not Under-Fuelled

Sarah Schlichter, MPH, RDN, and Owner of Nutrition for Running

From a nutrition standpoint, it may be appropriate to take a break from running when one is experiencing symptoms of relative energy deficiency or overtraining syndrome.

These include inconsistent and poor quality sleep, chronic high cortisol, or irregular or absent menstruation (that used to be regular), to name a few.

While relative energy deficiency is a syndrome of symptoms, knowing the signs of under-fuelling is important, and sometimes athletes and runners need to first upgrade their nutrition and improve their energy intake in order to run safely and effectively to improve performance.

Oftentimes, I work with runners with a disordered eating background, who can’t quite match their energy intake to their expenditure.

Sometimes it is necessary for us to have a trial period in which we modify or decrease energy expenditure so the body can catch up on energy intake.

The post When And How To Take a Break From Running (Expert Tips) appeared first on The Sport Review.

Where To Buy: www.newbalance.co.uk

Now in its 11th version, the new shoe offers some nice refinements on what is an already well-established and much-loved model.

In this review, we’re going to take a close look at everything you need to know about the New Balance Fresh Foam 1080v11.

We’re going to be paying particularly close attention to the fit, style and feel of these popular running shoes to offer a complete lowdown to help you decide whether they’re the shoes for you or not.

So, with the introductions out of the way, let’s begin taking a closer look at the New Balance Fresh Foam 1080v11 from multiple angles.

(Photo: The Sport Review)

New Balance Fresh Foam 1080v11 – The Basics

The New Balance Fresh Foam 1080 is one of the brand’s flagship running shoes.

The 1080s have been around for years now and they are well-established amongst runners who are looking for good cushioned option as an everyday running trainer.

The 1080v11 offers midsole cushioning and according to New Balance, this shoe has been specifically engineered to deliver “luxurious comfort” during your runs.

(Photo: The Sport Review)

The product description on the official New Balance website says that this shoe will give you an ultra-cushioned, lightweight ride to support you through your workouts and stand the test of time.

The 1080v11 offers some slight but not major upgrades on the previous 1080v10 version. The changes are limited to the upper part of the shoe, which features a new pattern and has been adapted to be more flexible.

It’s available in a number of different colours, and we tried out the “wave with light rogue wave” version.

The 1080v11 is also available in separate men’s and women’s versions, and you can find it to buy online direct from New Balance on their official website.

(Photo: The Sport Review)

The Fit, Feel and Style

This shoe looks stylish and it feels like it’s a significant upgrade on the previous versions of the Fresh Foam 1080.

It features a synthetic / mesh upper part, which provides a snug fit without feeling too tight. It also features an “ultra heel” design to hug the back of your foot and provide a snug and supportive fit.

(Photo: The Sport Review)

The shoe features an 8mm heel-to-toe drop, although New Balance point out that this figure may vary slightly depending on factors such as shoe size.

Overall, we found the 1080v11 to be much more comfortable to wear than the other previous versions of the 1080. This is most likely due to the reengineering of the upper part of the shoe to make it more adaptive to your foot, providing a snug but not-too-tight fit.

The upper part of the shoe has some stretchiness to it, which is a welcome addition in comparison to the previous versions.

As has always been the case with the Fresh Foam 1080s, the cushioning from the Fresh Foam midsole is superb, making this a great option for runners who are looking for added comfort during their workouts.

Style wise, we think these shoes look great. There are a number of colour options available from New Balance, and we were treated to the light and dark blue combo called “wave with light rogue wave”.

The design features some cool printed patterns alongside the famous New Balance ‘N’ on the side of the shoe.

In terms of the feel while running, expect to enjoy a very cushioned ride. While the 1080v11s do feel good while running straight, some users felt that the shoes became a bit wobbly during turns, which is not ideal if your runs incorporate lots of corners.

(Photo: The Sport Review)

The lack of a solid heel counter means that there may be some vertical heel slippage while running, but we found this not to be too much of an issue for us. Some runners may prefer a different style to the back of this shoe to hold the heel in place more.

The outsole of the Fresh Foam 1080v11 features a cool design and we found it to be very grippy while running on pavements, roads and paths.

Weight

The New Balance 1080v11s weigh 263 grams and 230 grams for the men’s and women’s versions respectively. This makes it a pleasingly lightweight shoe overall.

That being said, the weight of the shoe will vary slightly depending on which size you get.

(Photo: The Sport Review)

Durability

Generally speaking, it’s best to consider replacing your running shoes after 450 to 500 miles of use.

Overall, New Balance’s shoes tend to fare pretty well on the durability front.

(Photo: The Sport Review)

The previous versions of the 1080s we owned lasted very well, and although we haven’t had the v11s long enough to test them out in the long-term, they seem to be well-built and look as though they should last the distance.

We’ll come back and update this part of the review once we’ve owned and used these shoes for a bit more time.

Price And Where To Buy

The New Balance Fresh Foam 1080v11s currently cost around £135 / $150.

You’ll find this popular shoe in a number of high street stores, including New Balance’s own shops.

If you’re shopping online, you’ll be able to buy the Fresh Foam 1080v11s from the official New Balance website.

It’s worth logging on to the New Balance site, as they do offer some pretty good discounts from time to time, especially if you are a first-time customer.

(Photo: The Sport Review)

Pros and Cons

Now let’s weigh up some of the main pros and cons of the New Balance Fresh Foam 1080v11s.

Pros:
• Very comfortable (Great cushioning and stretchy upper material)
• Stylish design
• Lightweight

Cons:
• A bit of vertical slippage in the heel
• Can feel a bit wobbly when making turns

Anything Else To Consider?

New Balance are widely considered to be one of the top running shoe brands in the world.

While the Fresh Foam 1080v11 may be the perfect option for you, they also have a wide array of different running trainers that may better suit your needs.

For this reason, it’s always a good idea to head to a physical store and try out a range of different options before making your decision.

Ideally, it’s best to have a gait analysis performed by a trained professional so they can advise you on what the best running shoes are for your specific needs.

That being said, most online retailers offer a no-hassle returns policy, so you should be able to return your shoes if you’re not happy (always check with the retailer first when it comes to their returns policy).

(Photo: The Sport Review)

Wrapping Things Up – Our Verdict

So, that brings us to the conclusion of our New Balance Fresh Foam 1080v11 review.

We’ve walked you through the key things to know about this popular everyday running shoe which features great cushioning.

The 1080v11 feature excellent cushioning, as you’d expect, and this is combined with a very comfortable snug fit and feel thanks to the stretchy upper part of the shoe.

The design looks cool and the shoes fared well for running in straight lines on various surfaces, although they were a bit wobbly on corners.

Overall, if you’re looking for a tried-and-tested everyday running shoe with great cushioning and comfort, the Fresh Foam 1080v11s are a great option.

The post New Balance Fresh Foam 1080v11 Review appeared first on The Sport Review.

The 5k is a much-loved distance and is one of the most popular choices for both amateur and more experienced runners.

For beginners who are just getting into running, the 5k can be a great distance to build up to – and more experienced athletes can have a rewarding journey working to improve their 5k times.

So, what is a good 5k time and are there any basic tips to bear in mind when it comes to improving it?

That’s exactly what we asked a select group of running and fitness experts.

Here is what they said.

(Photo: Adobe Stock)

Consider Adding Speed And Strength Training To Your Schedule

Elizabeth Bondi, Doctor of Podiatric Medicine, Northern Illinois Foot and Ankle Specialists

When it comes to improving a 5k run time, I recommend incorporating speed and strength training into the weekly run schedule.

These include fartlek workouts, interval training, hill repeats, as well as tempo and sprint workouts.

These various workouts improve both aerobic and anaerobic conditioning, which can improve a runner’s 5k time.

I also recommend getting a run gait analysis done by a professional. Poor form can not only affect your run efficiency and increase your time to fatigue, it can also increase your risk for injury.

Another component to increasing speed and running efficiency is running cadence. You generally want to try and be between 170-190 strides per minute.

Some runners want to do a 5k for fun or exercise and their goal is to run for the entire distance. Other runners have a set goal time such as running a 5k within 30 or 25 minutes etc.

Other runners are recovering from an injury and are just trying to get back into running safely. So, it just depends on the athlete.

Setting a personal time target depends on your running experience and starting fitness level. It also depends on the amount of time there is between the start of training and the 5k.

(Photo: Adobe Stock)

Those who are new to running should start out slow with a run-walk program and gradually progress from there. The concentration should be more about building up endurance gradually as opposed to speed.

Once the endurance level is achieved, then determining a personal target time can be better assessed.

I believe that it is important to continually set smaller goals within the main goal to stay on track and not push too hard.

As a podiatrist, injury prevention is very important, whether it is a 5k or a 50k.

When it comes to running, it is important to incorporate strength training, mobility work, and cross-training activities into the weekly schedule. These non-running components of a training program help to not only improve speed, but also reduce injury risk by helping to develop overall muscle symmetry, improve running form and posture, and improve stability.

It is also important to take the time before and after a run to warm up and cool down with some dynamic stretching and mobility work.

Other factors that are important for injury prevention include wearing shoes meant for running that fit properly, proper nutrition, adequate hydration, and adequate rest and sleep.

(Photo: Adobe Stock)

Set Yourself Incremental Improvement Goals

Johno Goldsmith, Certified Running Coach

There is no universally good 5k time as far as minutes are concerned. (My personal best is 19:27, which I consider good, even if the world record is 12:35).

A good 5k time is one that reflects your putting in the time and effort to train, showing up to race day prepared, and crossing the finish line with your hands in the air (and not on your knees)!

There are so many elements each of us can focus on to improve even a good 5k time – strength, endurance, flexibility, nutrition, hydration, sleep, and the list goes on – and if you have mechanisms in place to measure these, set up plans for improvement, and then of course execute, you’ll be well on your way to a faster time.

Your next 5k is unlikely to be your final 5k, so I recommend setting incremental improvement goals and putting yourself in a position to achieve and even beat your target times.

(Photo: Adobe Stock)

A Good 5k Time Depends On Many Personal Factors

Jack McNamara, Personal Trainer and Running Specialist, TRAINFITNESS

The current world record for running 5k is 12:35.36 – but for a lot of runners, even completing in a 5k in double that time would still be a significant achievement.

There are lots of factors that affect athletic performance, most of which will have an impact on a person’s 5k time. These include experience level, age, sex, genetics, diet, injury history, quality of sleep and technical ability. The terrain and weather conditions can also play a big role in determining whether it’ll be a new personal best or not.

The American Council on Exercise advise that a beginner can expect to aim for a 30-minute 5k time if they have prepared well and followed a two to three-month training plan leading up to race day, though according to race data collated between 1986 and 2018 the average 5k finish time in the UK was 33:54 (29:08 for men, 38:12 for women).

A good ballpark target for beginners then may be sub-30 minutes, but anything under 40 minutes, especially for someone new to running, is still a great achievement.

Just aim to do your best, then use that initial time as a benchmark for tracking your improvements over the coming weeks and months.

If you persevere and manage to get under 25 minutes for a 5k, you definitely won’t be considered a beginner anymore!

(Photo: Adobe Stock)

When it comes to shorter distance races like a 5k, most people struggle with the lactate accumulation in their muscles throughout the race.

By adding intervals into your preparation, you can train your body to tolerate and process these waste products more effectively, whilst also improving your body’s efficiency at utilising oxygen. All of this can help you last longer at faster speeds.

This means you can maintain good posture and good running form for longer and longer periods, helping your cardiorespiratory system to operate optimally throughout the duration of your runs.

The one drawback of interval running, especially for beginners, is that it is a high-impact activity, and it can be tough on the joints of the lower extremities. Combine this with the high-intensity nature of interval training and your body may not know what’s hit it!

There is no need to worry though. If you are new to running intervals, your training could include periods of jogging alternated with a brisk walk to help you catch your breath again.

For more experienced runners, intervals could involve alternating short sprints with longer periods of recovery.

Just remember to keep your rest periods longer than your work periods to begin with (two minutes fast, five minutes recovery, for example) and separate your runs by at least 48 hours to give your body an opportunity to adapt to the increase demands you are making of it.

(Photo: Adobe Stock)

Interval Runs Can Help Improve Your 5k Time

Peter Lovato, Doctor of Podiatric Medicine, Northern Illinois Foot and Ankle Specialists

A good 5k time depends on the experience level of the runner, but generally I am happy with anything under 30 minutes for a beginner runner, which equates to a sub-10-minute per mile pace. This is a good goal for your first couch to 5k time.

For a slightly more advanced runner, under 25 minutes or an eight-minute pace is a good goal.

To set a goal time for a runner that’s not brand new to the sport, I recommend testing your 5k time and then extrapolating for likely improvement.

If you’ve been running for less than a year, you can expect around a six per cent or higher improvement in your time.

If you’ve been running for more than a year (and are more experienced with a few races under your belt), you can expect around a three to four per cent improvement in your time with training.

Intervals should be 1: 2 or 3 work:rest ratio. An easy way to do this is to sprint as fast as you can for 60 seconds, and then cool down with a brisk walk for two to three minutes. Repeat this six times for a full workout.

Plyometric exercises such as explosive jump squats, or box jumps can also help to improve 5k times in the weight room when you are sick of running and want to break up your training further.

Studies have shown that beginner runners have a tendency of running the first mile faster than goal pace because of increased adrenaline from the excitement on race day. This actually has been shown to decrease performance and overall times.

I like to use a pacing app on a smartwatch or smartphone that will tell you your pace in pre determined intervals. I like having the app read my pace every 60 seconds back to me so I can adjust accordingly. My personal favorite is Runmeter on an iPhone.

The post What Is A Good 5k Time? (And How To Improve It) appeared first on The Sport Review.

But the one thing you will need is a good pair of running shoes to support your goals.

Whether you’re just getting into running or have been doing it for some time, having a good pair of shoes and replacing them regularly is key to your success.

We’re all made differently, so picking a shoe that suits you personally is important.

So, how do you go about selecting the best running shoes for you?

We asked a select group of experts for their top tips when it comes to picking the best running shoes.

Here is what they said.

(Photo: Adobe Stock)

Ensure Your Running Shoes Are Wide Enough For Your Feet

Jake Harcoff, Certified Kinesiologist and Head Coach at AIM Athletic

My biggest piece of advice I can give to anyone who is looking for the best running shoes is to forget about brand name or style preferences, and choose a shoe that fits their individual foot properly.

As a kinesiologist and strength and conditioning coach, I work with many runners, and athletes, who have suffered with chronic foot pain related injuries like Plantar Fasciitis.

In the past, Plantar Fasciitis pain was thought to be a result of inflammation and damage to the soft-tissue on the bottom of the foot between the ball of the foot and heel, due to an over-tight Achilles tendon.

Newer research, however, is beginning to discover that the pain associated with Plantar Fasciitis is more likely due to chronic lateral compression of foot, typically from shoes with too narrow of a toe box.

A quick tip to easily find out if your shoes are too narrow for your foot, not only for running, but also in general, is to take your insole out and put it on the floor.

Step onto the insole with the corresponding foot and shift your weight to the ball of your foot. If your foot expands over the sides of the insole, that is a good indication that the shoe is too narrow for your foot.

Make sure to repeat the assessment with your other foot as well, as it’s possible for you to have different foot-widths on either side. In this case, I would make sure to get a shoe that fits the wider foot.

(Photo: Adobe Stock)

Analyse Your Running Stride Before Choosing Your Shoes

Amanda Foland, ACSM Certified Personal Trainer and Swiftwick athlete

There are many factors when looking for the right shoe. No one is aligned the same, and no one has the same stride, so if you’re looking for a shoe your best bud has, think again.

As a stride analysis, I look for each individual to have the support from a shoe that their body does not give them.

Many people will dispute what is considered the best running form – for me, it comes down to what makes you the best runner with your stride… and that is where the perfect shoe comes in.

When we break it down to shoes, my suggestion is to put on a pair of supportive Swiftwick socks, and a pair of shoes that support your foot/ankle and all the way up to your hip.

Despite your imbalances from the ankle up, the proper shoe will give you support to run.

If you are unable to go into a physical store, take note of what your foot does with no support and even simply searching online for “best running shoes for supination” will give you options.

In regards to using search engines, be mindful of taking information from a neutral site and be sure you’re not getting a biased opinion from a dealer/wholesaler.

Most stores/sites will allow runners to take 30 days to run in their shoes. This will gives you many opportunities to feel out your shoe. If you have knee pain, hip tightness but you have run a proper protocol it may be time to try another shoe.

(Photo: Adobe Stock)

The Best Running Shoes Depend On Your Feet

Dr. Sophia Solomon DPM, Board Certified Podiatrist

If you have a high arch go for something with a slightly elevated heel. A small heel elevation puts the foot in a position to optimize upward extension of the ankle, which is very important during running.

If you have a flatter foot, going with a stiffer, wider shoe may be optimal to control over-pronation.

If you suffer from Achilles tendinitis try a shoe that is rounded at the bottom (AKA: a rocker bottom). This decreases stress on the ankle and pushes our body over our feet during hair. The Hoka One One is a great option.

(Photo: Adobe Stock)

Find Out As Much As You Can About Your Running Gait Before Choosing The Right Shoe

Brett Durney, Personal Trainer and Co-Founder of Fitness Lab

Having worked with specialists in the podiatry and sports doctor fields over the years, I have learned the importance of selecting the right shoes for your body.

If I were to have to choose shopping online as opposed to going in person and completing a podiatry assessment (which most running shops provide for free these days) I would revert to trying to understand as much about my own running gait as possible before making a decision.

What I would then do is read up as much as possible on the shoes available, join running community groups and ask as many questions as possible to focus in on making the most optimal choice.

I’d also try to get on the phone with a number of stores to find out as much info about the shoes as possible.

Additionally, take the time to understand the type of running that you are going to complete.

If, for example, you are going to be doing long, slow-duration running in urban environments, your shoe choice will likely be very different if compared to running Trail style in the countryside or the mountains.

Take some time to learn and read about the different shoe options you have and also learn about gait analysis as much as you possibly can as well.

Sometimes, also thinking about the general levels of tightness you have around your hips, calves and other areas of your body can determine the type of shoes that you may want to choose.

(Photo: Adobe Stock)

Think About What Surface You’ll Be Running On

James Bickerstaff, Personal Trainer at OriGym Centre of Excellence

Before purchasing running shoes, you should think about where you will be running and what surfaces you’ll be running on.

Shoes for the gym will greatly differ from those designed for the likes of trail running or road running. Whilst these shoes may look similar, they all serve a unique purpose that will be beneficial for your chosen sport.

For example, trail running shoes are typically much heavier than regular running trainers – this is done to provide the ankle with more support on uneven terrains. They are also designed with durable soles with rough threads, in order to protect the wearer from the likes of rocks and branches.

At OriGym, we advise that clients figure out what type of arch they have prior to purchasing any kind of footwear.

The easiest way to discover this information is through a process called a ‘Wet Test’, which involves pressing your wet foot onto a piece of paper.

You have a normal arch if there is a distinct curve along the side of your foot, with a band less than half the width of your foot connecting your heel and toe.

You have a low arch if your foot shows no distinct curve on the inside of your foot.

And you have a high arch if the curve of your foot is very noticeable, with a very thin band connecting your heel and toe.

If you’re shopping online, the best thing we can recommend is knowing how much support your feet require whilst running.

This requires knowing your running ‘pronation’ – the natural way your foot rolls when it strikes the ground.

There are three different types of pronation (supination, neutral and over-pronation), and you’ll want to purchase shoes which specifically support your pronation level. Brands will have different pronation technology for their footwear, so look for the one that best suits you.

The post How To Pick The Best Running Shoes For You (Expert Tips) appeared first on The Sport Review.

Whether you’re new to the New Balance brand or are looking for a replacement pair of running shoes, this article is going to focus on the best options available to you on the market right now.

We’re going to discuss exactly what you should be looking for in a running shoe, and pick out our favourite options on the market from New Balance right now.

So, with the introductions out of the way, let’s start taking a look at the best New Balance running shoes around right now.

New Balance – A Brief History

New Balance has a rich history in the sportswear world. The company was founded in the Boston Area as the New Balance Arch Support Company by William J. Riley all the way back in 1906.

Today, New Balance is one of the biggest sportswear brands in the world, and although they have expanded into other sports such as basketball, baseball and soccer, they are probably best known for their excellent range of quality running shoes.

(Photo: Adobe Stock)

What We Looked For

In an ideal world, you’d pop into to your local store to test out and try on various types of shoes before selecting the one that’s right for you.

However, we appreciate that’s not always possible, so we decided to put together this page to help you make an informed decision about the best options out there at the moment.

We considered a range of factors when selecting the best New Balance running shoes on the market at the moment. We selected a range of products, including some shoes that we have tried and tested ourselves.

We also took a look online to see what some customers and other expert reviewers were saying about the shoes, and weighed up the specs of each individual model.

The New Balance range of running shoes is pretty impressive, and there are plenty of options out there. In this article, we picked three of the best options on the market for people looking for a quality running shoe.

(Photo: Adobe Stock)

Best New Balance Running Shoes 2022

So, with the introductions and context-setting out of the way, let’s begin taking a look at some of the best New Balance running shoes on the market right now.

We selected each model based on what they are designed for, and we included a range of options that should suit you, depending on what you’re looking for.

Fresh Foam 1080v11 (Best Cushioned Option)

Where To Buy: www.newbalance.co.uk

The New Balance Fresh Foam 1080v11 (Photo: New Balance)

Weight: 263g (Men’s) / 230g (Women’s)

Heel-To-Toe Drop: 8mm

Price: £135 / $150

The New Balance Fresh Foam 1080v11 is the latest version of the brand’s premium-quality 1080 series running shoes, which are well-known to be both versatile and dependable.

The 1080 is one of New Balance’s most popular running shoes and it has been around for a while now. We’ve chosen it as our best cushioned option because of it’s luxurious Fresh Foam midsole, which offers great comfort and bounce.

Boasting a snug and supportive fit, the 1080v11 is a great option for anyone looking for a versatile and long-lasting running shoe from a reputable brand. It also offers good value for money, and it should have all bases covered when it comes to different types of training.

This shoe is available in both men’s and women’s models and, as you’d expect from New Balance, there are a series of snazzy colour schemes to choose from.

Fresh Foam 880v11 (Best Everyday Option)

Where To Buy: www.newbalance.co.uk

The New Balance Fresh Foam 880v11 (Photo: New Balance)

Weight: 290g (Men’s) / 221g (Women’s)

Heel-To-Toe Drop: 10mm

Price: £120 / $130

We’ve chosen the New Balance Fresh Foam 880v11 as the best everyday trainer to help support your running goals.

New Balance market this trainer as a “proven workhorse” of a running shoe, which has been designed to be reliable, comfortable and durable.

This is a good daily running option for those that are looking for a reliable everyday trainer which will also perform well over longer distances.

The Fresh Foam 880v11 features a secure and snug fit, and is great for those looking for a comfortable and responsive daily running shoe.

It features a 10mm heel-to-toe drop and is great for runners who are after a more cushioned ride which is also suitable for longer distances.

The Fresh Foam 880v11 is an excellent option for people looking for a durable everyday running shoe that can also handle longer runs well.

FuelCell Propel v2 (Best Option For Speed)

Where To Buy: www.newbalance.co.uk

The New Balance FuelCell Propel v2 (Photo: New Balance)

Weight: 270g (Men’s) / 226g (Women’s)

Heel-To-Toe Drop: 6mm

Price: £100 / $99

The New Balance FuelCell Propel v2 is our pick for runners who are looking for a lightweight and springy shoe to help them feel faster.

The shoe features New Balance’s FuelCell midsole, which is designed to help propel you forward and feel speedy. Indeed, New Balance claim that this sole offers the highest energy return of any of their foams currently on offer.

New Balance’s FuelCell midsole is comparable to the now discontinued Vazee series foam. For that reason, this shoe could be a good option if you’re looking to replace an old pair of New Balance Vazee running shoes.

Featuring a 6mm heel-to-toe drop, the FuelCell Propel v2 features a seamless snug fit to help you get the most out of your training. It’s a good option for those looking for a lightweight and stable everyday trainer.

Where’s The Best Place To Buy New Balance Running Shoes?

Being one of the most popular running shoe brands in the world, you won’t have any shortage of options when it comes to finding a retailer for the New Balance trainers you’re after.

That being said, it may be preferable to visit your local New Balance store to make your purchase if possible, as that will allow you to try the shoes on before committing yourself.

Your next best option is to buy through the official New Balance website, where you’ll find good prices and some excellent discounts from time to time.

(Photo: Adobe Stock)

Anything Else To Consider?

As we mentioned at the start of this article, it’s always best to try and get your running shoes fitted by a professional before committing to a new pair of trainers. They’ll know best when it comes to picking the exact pair of shoes to suit your feet and running style.

However, there is also plenty of information available online these days to help support your decision if you are making a purchase on the internet.

Wrapping Things Up – Our Final Thoughts

So, that brings us to the end of our look at some of the best New Balance running shoes on the market right now.

We’ve walked you through our pick of the top models on offer right now and have provided you with the important specs you need to know about.

We picked the Fresh Foam 1080v11 (Best Cushioned Option), the Fresh Foam 880v11 (Best Everyday Option and the FuelCell Propel v2 (Best Option For Speed) as the leading choices from New Balance on the market at the moment.

The post Best New Balance Running Shoes 2022 appeared first on The Sport Review.

The 5k distance is one of the most popular races in running and it is much-loved amongst amateur and professional athletes alike.

If you’ve never competed in a 5k race before, there are some things to bear in mind that can help you prepare for the big day.

We asked a select group of fitness and running experts for their top tips and advice when it comes to preparing for your first 5k race.

Here is what they said.

Stick To Your Routine In The Lead-Up To The Race

Peter Keane, Physiotherapist at Physio Motion 3D

In the week leading up to your race, don’t change your routine.

This isn’t the time to be experimenting with new food, shoes, drinks or anything else.

Also, it’s only a 5k! Don’t fall into the trap of thinking you need to load up on carbohydrates, you’re very unlikely to burn off that much fuel.

It’s important to eat well-balanced meals that you’ve been enjoying all along.

On Race Day: Again, don’t make the easy mistake of gulping down lots of water in order to stay hydrated during the race. It’s all about sipping. Sip if it’s hot or your mouth is dry – you’ll often see athletes take a mouthful and then rinse and spit. This is because they’ve stayed hydrated in the days before the race and are ready to go.

In terms of food, make sure you’re not eating anything within two hours of the race. A good pre-race meal that’s loaded with carbs, protein and some fats would be some oatmeal and berries or a bagel with peanut butter.

Begin and take the first kilometre about 10 to20 per cent slower than you usually would (chances are, this will actually be your normal pace) and this will allow you to finish strong.

Keep your pace slow, steady and even – so you can blast home on that final stretch.

Post-Race: Remember to walk around for at least 10 minutes afterwards. This will your body adequate time to wind down and get your heart rate back to a normal resting state. Do your stretches and refuel.

(Photo: Adobe Stock)

Give Yourself Enough Time To Prepare For The Race

Amie Dworecki, Running Coach at Running With Life

One thing I would suggest is that people interested in running a 5k give themselves ample time to prepare. This is usually eight to 12 weeks beforehand for someone who has never run before.

The body takes time to adapt, and running is a high-impact sport, so given enough time, the process can go much more smoothly, and with less soreness and reduced chance of injury.

I also suggest that people start out with walking, if they are not regularly doing so. Even five minutes of walking building up a few minutes each time, until they are regularly walking 30+ minutes, three to four times a week.

Then, they can start adding in run intervals. There are many couch to 5k apps and programs available online, with the advantages that they are free and widely available.

However, in many cases it can be a you get what you pay for, and those can be written by anyone, and some have jumps in intensity or frequency that are not appropriate for beginners.

(Photo: Adobe Stock)

I find it is best to work with a program led by a certified coach if it is available. The advantages are that the program is designed by someone who knows what they are doing, you have someone to ask advice if things are not going well, and you have a group to help support you.

Beginning a running program to the 5k level is as much a mental and lifestyle change, as it is a physical habit. Meeting with a group helps greatly with accountability and that can be key when getting your workouts done. Even an online or virtual group will give this and can be better than trying to go it alone.

I also have 5k training programs on trails. Often the surface of a trail (depending on the area) is much softer than concrete, and for beginners who are not used to the hard pounding on their joints, and/or who may have weight to lose, trails can offer a gentler surface on which to train.

This is also a popular choice for older participants who may not want the jostling of concrete.

If a group is not available, make sure the program is gradual, without sudden sharp increases in running time. And, don’t be afraid to repeat a week if that is what you need to do. This is about reaching the end goal in a way that is successful, versus trying to follow a rigid program that may not be right for the runner.

For an absolute beginner, I have found that starting with run intervals of 30 seconds to one minute is best.

Make sure to include a proper warm-up and cool-down before and after. It doesn’t have to be anything complex. It can be five to 10 minutes of walking with simple stretches that address any areas of personal tightness a person may be experiencing.

I usually suggest running the first race at a manageable pace with the goal being to complete the distance feeling good.

The first race is always a PR (personal record). There will be other races in which speed can be added in as an extra.

(Photo: Adobe Stock)

Find A Good Place For Your Training And Get The Right Equipment

Ryan Hill, Physical Therapist and Co-founder of The Stride

Running your first 5k is a great goal. It is a race that you can push yourself in, but it’s also a distance for everyone if you put in the effort.

Some of the first things to consider are your goals, how often you can run to train, your fitness level to start, where you plan to train, and if you have the necessary equipment.

When it comes to goals, have one! Maybe the goal is to lose weight, get more fit, or push yourself physically.

Regardless, having the 5k in the calendar gives you a concrete reason to get up and go for that run. It will keep you motivated and engaged in the process.

If your goal is losing weight, then being consistent with running OR walking is the key.

Try to create a habit where it feels like physical activity is a natural part of the day. It can take a few weeks to develop a habit, so having it worked into a 5k training plan is a great way to stay on task.

If your goal is to get more fit or challenge yourself physically, then being prepared to throw in a couple of days of speed work for some variety can be beneficial. Finishing those hard runs can give a great sense of achievement.

Plan to set aside three to four days of jogging per week week and expect to spend thirty minutes to an hour being active on those days.

Typically, we suggest doing your running early in the morning. Morning races are the norm, so it helps to train during the time of day you will perform. The other advantage of starting early is that it gets the work out of the way before all the other life factors arise. It also helps kickstart your metabolism and can help you feel more energized throughout the day.

In terms of fitness level, we recommend that you be able to jog for 10 consecutive minutes before starting a 5k training program.

If you aren’t able to jog for 10 minutes, that’s perfectly fine! Sign up for the race anyways but spend a couple of extra weeks ahead of time doing a jog/walk interval program.

Start with a two-minute jog and three-minute walk x 4. This will be 20 minutes of activity. As it gets easier, increase the amount of time you’re jogging and decrease the time walking.

(Photo: Adobe Stock)

The next thing to consider is where you are going to train. Try to find a place that is safe and away from traffic. Parks, groomed trails, tracks, etc., are all good possibilities.

Find a couple of routes of different distances so that you can have some variety of scenery. You can also train on a treadmill. The benefit is that it’s indoors and you don’t have to worry about the weather. The downside is that it is very repetitive and can be harder on the ankles.

Finally, have the right equipment. There is no perfect shoe. Your foot is unique to you, so don’t expect the shoe someone else ran in to be what you need.

When you lace up the shoe, you should be able to splay out your toes, and your heel should feel secure in the back of the shoe.

Ideally, the shoe store will allow you to run in the shoe to determine any “hot spots” that you didn’t recognize in the store. While not necessary, having a GPS watch to track your mileage and heart rate can be beneficial.

Finally, reach out to a physical therapist or trainer and get a simple screen performed. They will let you know what muscle groups and motions you should work on to help avoid an injury. One of the best ways to get out of the running is to get hurt on your first race.

The post How To Prepare For Your First 5k (Expert Tips) appeared first on The Sport Review.