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Tips to battle heat while training and improve your running performance.

One of the great thing in running is that you only need one piece of equipment. The con thing is that the equipment, your running shoe, is so important that it gets buried under millions of dollars of hype, advertising, and confusing technobabble.

A couple of decades ago, the world was a simpler place, and so were running shoes. Today, simple, canvas sneakers are as dead as Elvis, which is not necesarily a bad thing. In just about every way, today's shoes are whole lot better-more durable, more protective, and more comfortable-than ever before.

The one con thing: they are also much more complicated. Why? Because running, while it's a simple sport that almost everyone can do, focuses your feet and legs through a fairly complex series of movements. With all the high-tech running shoes available today and all the special features that each shoe claims to have, picking the right pair can be a daunting task. There are some steps that you can follow to find a good pair of running shoes.

Running is a complex biochemical process in which, generally speaking,you strike the ground first on the outside of your heel. Next, your foot rolls downward and inward slightly as it meets the ground. And lastly, the heel lifts from the ground, and you push off from the ball of the foot to move forward. The rotation of the foot downward and inward when you land on the ground is called pronation, and it's a completely natural and normal process.

Your foot type and degree of pronation determine the characteristics that you will need in a running shoe. You can see the shape most clearly by looking at the bottom of the shoe. In general, running shoes come in three shapes-straight, semicurved, and curved-which correspond to the three types of footprints revealed by the wet test. Most experts believe that overpronators should wear a shoe with a straight shape, supinators should wear a shoe with a curved shape, and normal pronators should wear a shoe with a semicurved shape. There are a few other characteristics to consider.

How much money should you pay? Any shoe costing $60 or more, no matter who manufactures it, should provide the primary features and protection you need. Spend the money. A good pair of running shoes should last for 400 to 500 miles and is the only critical purchase you should have to make. When you spend more, you will get more durability, more features, and more quality.

While jogging and walking are excellent forms of exercise, you could be leaving yourself extremely vulnerable to being attacked. Read on for important safety tips and info on how to protect yourself from being attacked while you're jogging or walking.

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