Any avid athlete will tell you that the right type of footwear can make or break them.
When shopping for shoes, it’s important to know exactly what kind of foot you have. The first thing to examine is your arch. Do you have a high arch, a mid-level arch or a low arch (flat foot)? To determine this, look at your foot from the side and measure it in comparison to your toes. An arch ending above the toes is considered high and extremely below the toes is considered low.
Another issue in discovering your foot type is the roll of your ankle. Place a piece of paper on the floor; the darker the paper the better. Wet the bottom of your foot thoroughly and step down onto the paper. A wide print would define your foot as a pronator, whereas a narrow print would define your foot as a supinator. The type of foot you have should determine the type of shoe you select.
A great set of running shoes is designed to take the impact for you with every step and provide support all the way to your neck. Remember, expensive does not always mean best! Material and quality construction play an important role in a shoe being the best.
Take a look at your current running shoes. Has there been significant wear in the soles? Are there any flaps coming apart or is the material deteriorating? Think of how often you run and for how many years you’ve had the shoes. A good pair of running shoes will last up to 600 miles of running and can make all the difference in your performance and endurance, not to mention physical brightness the next day.
Take the next step in your training regimen:
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High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.
