Are you in-training for the Flora Women's Mini-Marathon? Come and say 'hello' to FootBalance's Ireland and UK Tech Reps Kate and Ashley next weekend at the Woman's World Show in the RDS Dublin. They will be partnering with Elverys Sports and their team of experts at the event, doing free foot assessments all weekend and selling lots of FootBalance 100% customised insoles.
“Eattorun, don’t runtoeat.” Focus on nutrition that will fuel your running
Plan your meals
Analyse your diet and create a meal plan that you can stick to, which will suit your lifestyle. It is important to review what you are eating now and how that measures up to the exercise regime you have. Ask yourself questions like are you getting enough variety and nutrition in your food? When do you run and do you feel hungry by the time you run? The tips on the type of food you should be eating noted below will assist you.
Eat right, Eat often & don't skip the main meals
Research shows that eating little and often is best for runners… as long as you’re eating the right things!
Frequent snacking throughout the day is a sure way to avoid low blood sugar levels and tiredness by the time you get home for your run. Avoid high-fat snacks such as crisps and chocolate, opting instead for high-carbohydrate and low-fat snacks, which make the best fuel. Remember proper meals are very important toeat, so do not skip breakfast or other meals. Eating proper meals is where the carbohydrates really count. Some high-carbohydrate foods are also high in fat so review the Runner's World training guide below to assist you.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. The top two food sources would be carbohydrates and protein.
FootBalance's presence in Ireland is continuously growing thanks to our partnership with Elverys Sports. Today at 13:00 GMT the FootBalance foot analysis concept and 100% custom made insoles will be launched in Elverys Sports Longford. FootBalance's Irish rep and foot analysis expert Kate Sheehan will be available together with Elverys foot analysis experts in providing foot analysis and foot care advice to Elverys Sports Longford's customers.
Get that extra spring in your step with FootBalance custom made insoles as you start spring running
While there is no season for running, more people start back or take up running in spring. Here at FootBalance we have set out the write a number of articles on starting or starting back running and this is first of them.
It is not about speed
Take it slow at first and gradually increase the distance and pace. Doing too much too fast increases your chances of injury.
The general rule about increasing mileage is that you should increase by no more than 10 per cent each week. For example, if you run 15 kilometers during your first week back, run no more than 16.5 kilometers the following week. If you are injury-prone or are currently recovering from an injury, you should stick to a 5 per cent increase week-over-week. This may be tedious and hard to do, but it will help ensure that you stay injury-free. Start slow, pace yourself
Set SMART objectives
Set yourself an objective/goal and make it a S.M.A.R.T objective. S. M. A. R. T. is an acronym for Specific, Measurable, Achievable, Realistic and Timetabled in the case of running.
This week-end sees the climax of the Six Nations Rugby Tournament. The deciding game is Wales VS England. England have the opportunity to win an elusive Grand Slam, which is when one team beats all other five teams in the tournament. Wales on the other hand will be looking to win the tournament on points if they beat England by eight points on Saturday.
Being enthralled by the Six Nations at FootBalance we decided to review some tips for choosing rugby boots.
Traditional rugby boots are very similar to football boots, but the thing that makes them different is a high cut designed to give extra support to the ankle. However modern rugby boots tend to be only up to the ankle.
Know your Feet
It is important to understand the shape of your feet and your running style. Find out whether you are flat-footed or have a high arch.
To fully know your feet you should have a free FootBalance foot analysis and find out your foot and arch type. Discussing with a FootBalance foot analysis expert will also help you choose the right boots for the shape of your feet, running style and position you are playing in. For rugby, FootBalance recommends our Performance 100% custom made insole, perfect for those who want light, dynamic support with a minimalist feel. FootBalance Performance is slim and tapered for a perfect fit in tight, low volume footwear such as rugby boots.
Ideally rugby boots will fit snugly, although if your feet are still growing it's advisable to allow a little bit of room. It's worth wearing the same types of socks you would wear on the pitch when you try on a boot for size.
Remember if you feet are comfortable and fit snugly in your boot you won't be distracted and can concentrate on your game.
Two big cross country skiing events are happening in the Nordics this coming week-end.
Sweden
Vasaloppet is the world's oldest, biggest & longest ski race. The first race was in 1922 and the classic 90 km distance from Sälen to Mora. It is one of the oldest and one of the longest cross-country ski races in the world that annually attracts about 15,000 participants.
Today Vasaloppet winter week has eight different races over ten days, with various distances to suit all ages.
Finland
The Finlandia Ski Marathon (Finlandia Hiihto) is celebrating 40 years this year.
Last week we wrote about the Worldwide Survey of Fitness Trends for 2013: long-term trends VS short-term fads
The research placed a tentative question mark over Zumba after it slipped out of the top 10 fitness trends for 2013.
Zumba and other dance workouts first appeared on the list of potential trends in 2010 and ranked no. 31 of 37 potential trends; in 2011, it was ranked no. 24 out of a possible 31 choices. In 2012, it jumped into the top 10 (no. 9) and now appears on the list at no. 12.
What is Zumba?
Zumba is a Colombian dance fitness program created by dancer and choreographer Alberto "Beto" Perez during the 1990s.
Zumba involves dance and aerobic elements. Zumba's choreography incorporates hip-hop, soca, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves. Squats and lunges are also included.
What explains Zumba's phenomenal growth?
Part of the Zumba programs' popularity can be explained by its adoption by celebrities all over the world.
Others have put the growth down to the fun aspect of getting fit with Zumba. A number of Zumba enthusiasts comment that it is the feeling of having a good time, with good music and getting fit without the feeling of a sticking to a workout routine.
With the Helsinki City Marathon happening this Friday and marathon season upon us we want to focus in on knee pain. While we cannot surmise that the knee injuries noted in the Olympic study are all related to runner's knee, it is generally the biggest cause of knee injury for runners and in particular marathon runners.
What is Runner's Knee?
Runner's knee, or IT Band Syndrome, is a sharp pain on the outside of the knee or hip caused by the friction between your iliotibial band and knee or hip. This friction can be due to different factors, including overpronation, excessive supination, leg length discrepancies, tight hamstrings or IT bands, foot structure and/or muscle imbalances.
Running and stair climbing aggravate the pain, while sitting for long periods of time may lead to stiffness and soreness in the knee.
Whether Running in the Olympics, Running a Marathon or Running for fun, Footbalance's tips to Prevent Runner's Knee
World Show in the RDS Dublin. They will be partnering with Elverys Sports and their team of experts at the event, doing free foot assessments all weekend and selling lots of FootBalance 100% customised insoles.
conditions 
GMT the FootBalance foot analysis concept and 100% custom made insoles will be launched in Elverys Sports Longford. FootBalance's Irish rep and foot analysis expert Kate Sheehan will be available together with Elverys foot analysis experts in providing foot analysis and foot care advice to Elverys Sports Longford's customers.
England have the opportunity to win an elusive Grand Slam, which is when one team beats all other five teams in the tournament. Wales on the other hand will be looking to win the tournament on points if they beat England by eight points on Saturday.
