This is a question that gets asked a lot. Heck, it’s a question that I had until I figured out on my own that it’s after about a year of solid use for me personally .That is, if I’m using my running shoes to do what they are for – running – on a regular basis. My husband on the other hand, doesn’t use his as much so he could probably go longer and make it about two years between new running shoes.

You can tell when your running shoes are breaking down because they just don’t seem to offer the same cushion and support.  All shoes eventually break down, and if you are using them for a high impact sport like running, then you want to make sure you are adequately protecting your joints, bones and ligaments by replacing the shoes every so often so you can get better protection from jarring and injury.

I can always start to tell when mine are ready to be replaced, becuase even the sidewalls of the shoe just don’t offer as much support. It’s mostly about the sole and cushion of the shoe as well as the arch support, but a lot of it has to do with the surrounding nylon and support system of the shoes itself as well.

When I don’t have as much bounce in my run or step, and I’m starting to notice my shins or my calves are getting sore much easier after a run, then I know I’m about due to go out and buy a new pair of the best running shoes out there – which I still feel are Adidas Supernova Glides (not the 2′s!).

You should really feel like you’re running on clouds when you first buy new running shoes - never settle for less than that. If you’re an avid runner, you no doubt have figured out what shoe works best for you.

I was reminded about how important it is to use a really good pair of running shoes recently.  My husband and I wanted to take a jog around the neighborhood the other night. It was a beautiful day. Not too hot, one of those perfect spring days where the humidity here hasn’t quite picked up yet, so even when it gets warm, it’s still very breezy and very comfortable.

The air is still light, in other words, there is none of that heavy, humid air yet.  So I went to get my running shoes on, and alas, I had left my entire gym bag at the office, because I had planned on working out that day and never did make it to the gym, and then left the bag when my day was over.

So I had to use my backups, which are a tattered, really old, broken down pair of running shoes that have had the entire sole broken down over time so there is no springiness. Also, I use them to cut the lawn in when I’m helping my husband out, so they are pretty beat up from that too.

I instantly felt the difference from my beloved running shoes when I put them on. There was almost no support. They were very flattened, and the arch was basically nonexistent. I need a good, supportive arch in my shoe since my feet are practically flat, and the arch is what supports you.

Not only was the support not there in the bottom of the shoe, but the materials on the top of the shoe were very flimsy, so it almost felt like it wasn’t containing my entire foot as securely as it should have. I felt like I had to tie the laces very tight just so that my foot wouldn’t come out of the shoe.

Of course, the green tinge they had to them didn’t help lol.  I ran and walked, alternately, in the shoes, because they had barely any support and I almost felt as though I might as well have been walking in my socks.

I feel passionately about the right shoes for running and walking.  That’s why I put together the running shoes reviews page, and that’s why I always make sure I put a good pair on my feet. They prevent injury and discomfort. Anything that keeps me running and keeps me wanting to be fit is important in my book.

For decades, running shoes have been cushioned and designed in various ways to cushion and coddle our feet with many layers of rubber and gel.  The theory behind all of these layers was to be a kind of “shock” absorber for our arches, heels, knees and backs.  The traditional running shoe provides needed support for many runners and they should stay with them if it’s working well for them.

For some runners, however, particularly runners who have had frequent pain and injuries, these runners may want to look into a gradual transition into “minimalist” running.  There are some in the field of the science of running that feel that barefoot running, or as close to it as possible, is better. 

From the minimalists perception of running, the very padded and cushioned modern form of running shoe can actually contribute to running injuries.  Instead of shock absorbing for the body, modern running shoes allow the runner to land on their heels, which causes stress continually to their knees, hips and backs.

The trend towards minimalist running seemed to gain momentum with the book “Born to Run” that came out in 2009.  The athletic shoe companies responded to this trend by developing many different “natural” and “minimalist” designs of running shoes.  The best clothes for working out, and the best shoes, as we all know, can make all the difference in our workouts!

Among shoes designed in response to the minimalist trend for running shoes are the Vibram FiveFingers, the Merrell Barefoot True Glove and the Nike Frees.   The Vibram Five Fingers encase your toes individually and consist of just a layer of rubber to protect your feet and have no support built into them. 

The Merrell Barefoot True Glove is very lightweight at about 6 ounces and does have tread for slippery or rough surfaces the runner may encounter.  The Nike Frees are a balance between traditional running shoes and the barefoot shoes by offering just a little support for the runner.

Not all runners should make the change to minimalist running if they’ve been running in traditional shoes well, have good running form and have been pain and injury free.  Other runners, who have had pain or injury, may want to change to the minimalist shoes.

 The switch must be undertaken gradually or you’re very likely to injure a muscle or get a stress fracture.No matter what kind of shoes a runner opts for, they should be aware of maintaining better alignment while running for a better foot strike, landing on the mid or forefoot instead of the heel. This is a healthier running form, lessening the risk of running injuries or pain.

One way to make your workout more effective is the addition of ankle and wrist weights.  With each part of your exercise routine, you will be further toning your muscles and building your strength.

The use of ankle and wrist weights doesn’t have to start and stop with your workout time.  They can be used while you go about your normal activities of daily living.  Just don’t take this principle to such an extreme that you are wearing them constantly as this can cause undue strain on your joints.

The usual result from the use of ankle and wrist weights is a faster weight loss, better toning and a speeding up of your desired fitness level.  When using these additional devices to enhance your workout, you can start with the lowest weight available.  For example, you could start with 1 lb. for your wrists and 1 to 3 lbs. for your ankles and gradually increase the weight you add as your fitness level improves.

Most ankle and wrist weights are filled with sand which is in a soft casing or shell.  They are usually equipped with velcro straps and have buckles for sizing them to the individual.  On some ankle weights you will find pockets or pouches to add more weight, if desired.

The advantage of wearable wrist weights is the freedom of movement they allow during your activities instead of having to hold onto a set of dumbells.  For fit, you want it to fit your snugly so it won’t slide up and down your arm as you go through your workout.

Generally speaking, 1 to 3 lbs. are plenty to add to your wrists for a more effective workout.  Wrist weights range in price from about $10.00 for a lighter set of 1 lb. to about $20.00 for a heavier set of 2.5 lbs.

Ankle weights are usually featured in heavier weights ranging from 2 lbs. to 8 lbs.  Ankle weights range in price from about $23.00 and up, depending on their weight.
When shopping for ankle or wrist weights, pay attention to the labeling as it can be confusing.

If the product label states it’s a 5 lb. pair, usually it means you get 2 weights that are 2.5 lbs. each, not 2 weights of 5 lbs. each.

I saw one of the most interesting and novel fitness concepts the other day, reading through the news as I typically do several times a week to keep up on current events and happenings.  It’s actually cool too, because it probably helps you to really wake up quicker and get into the mode of getting ready faster, because it helps send blood to vital parts of the body faster by getting your blood pumping first thing.

It may not be for everyone, but I certainly think it’s a neat idea!  And oh, it also may not match your decor, but there’s nothing stopping you from putting this thing right under your nightstand!

It’s an alarm clock that doubles as a dumb bell weight.  It’s a black dumb bell, and the alarm clock part is on the side of the weight, so you could see it on the end of the weight – the “bell” part of it, in other words.

The idea for this clock is that when it goes off, you have to immediately get up and do thirty reps of lifting with it. It must have some sort of motion detector, because it detects when the thirty reps are over, and it finally shuts off. So it’s basically like you have to get up or the thing won’t ever shut off, and you HAVE to lift the weight 30 times before it goes off.

That could be a great way to get your metabolism revved up for the day, you know!?  It also forces you to get up when your alarm goes off, no more sleeping 20 to 30 minutes past any more, hitting snooze several times, you really have to get up and literally get moving with this alarm clock.

I could see this being a great gift for those highly motivated individuals you know who are real go getters and also happen to be fitness enthusiasts. They would love a device that makes them get up and get moving – it’s almost like a dual purpose thing for people who are really driven and goal oriented.

I thought it might even be a good thing for me – only my husband would never have it – he’s be mad any time I let the alarm go!

The price of this nifty little gadget is only just under $17 too,  which is a great deal.

Hmm, this may soon be something you see a few people at the ol’ office using – or not. When I first read about this, I thought it sounded like quite a fad, and also I thought that it really might contribute to back pain if used improperly, but now I sort of think it’s a nice novel idea for helping to train and tone your core (your abs) while you’re sitting down for long periods of time.

After all, why not make sure you’re getting some sort of body benefit when you’re sitting down at the job or when you know you have to be sitting down in a chair for extended periods of time?  The concept of the balance ball chair is that it provides your core with necessary strain so that you actually have to focus on keeping yourself up straight for long periods of time, and you have to be contracting the abdominal muscles while you are sitting in it since it does not provide a totally self contained, steady surface like traditional chairs do.

The balance ball chair that I’ve seen is made by Gaiam, and it is designed for people who are up to 5’11″. It is supposed to help relieve back and arm and leg pain that is associate with sitting for long periods of time because it helps your body to naturally correct bad posture, and makes your core naturally stronger over time, which helps contribute to a strong and resilient back.

There are other brands with different functionalities out there too.  The idea is to make sure you aren’t just sitting all day, but also working on your core strength and helping to correct your posture.

One warning I did read from a customer review was that you may experience some back pain for the first few days while you’re adjusting to the balance ball chair, but that should subside. It’s important to use these things properly and make sure your spine is aligned. That may seem like it takes lots of work at first, but I’m sure that after a while, like anything else, it becomes second nature.

Prices for these stability ball balances chairs ranges from about $80 to $200, so shop around and find the best reviewed and best priced one that fits your budget.