Kathleen, Author at Women Today

Top 10 Best Running Sunglasses In 2018 – Ultimate Buyer’s Guide

November 16, 2018 by Kathleen Leave a Comment

Running sunglasses are an essential add-on to your running gear. When you are out outside running for prolong periods of time, you need protection. In particular, protection for your eyes. And running sunglasses will protect your eyes from the sun’s harmful UV rays.

It’s not that UV rays are so dangerous that you’ll sizzle up once the light hits them. We are not vampires. Running outside in the sun itself is not dangerous. But if you are serious about running, and plan to run a lot, then it’s critical to protect your eyes from PROLONG exposure.

There’re also a few other key benefits from wearing running sunglasses. Read on for each.

Benefits of Running Glasses

Best Running Sunglasses.Benefit

Okay, we now know running sunglasses protect your eyes, but what are some of their other benefits? Here is a list of 6…

Prevents damage of the eyes. By blocking out sun rays, you can run outside for longer. Now you can absorb some Vitamin D and catch a tan without worrying about damaging your eyes.
No more squinting! I know, squinting for the entire length of a run become frustrating. Well, sunglasses prevent squinting, and in that sense, they avoid wrinkles around the eye too.
Prevents dirt from entering into your eyes. Windy days can blow debris in the air. Not to mention rocks that shoot up from passing cars, bugs on hot summer days, and sand from the beach. Well, with a pair of running sunglasses you receive protection 100% of the time.
They are stylish too! Pick out a pair of running glasses that complement your style. Plus, the more you look like a long-distance runner, the more you will run like one.
Wear them outside of running. When you buy running sunglasses, you can wear them anytime. Use them while driving, on the beach, a day at the park…you name it!

Simply put, running sunglasses are beneficial for your life. And if you are serious about running, you should seriously consider wearing a pair.

So, if you plan on buying a pair of running glasses, read on and learn how to pick out the best pair for you.

How to Pick Out A Pair of Running Glasses

So, you are ready to pick out a pair of running glasses. That’s fantastic. But…um…where do you start?

And that’s a typical question. Most runners have no idea where to start. I know I didn’t.

First and foremost, before anything, make sure they offer superior UV protection. Let’s hit that subject first.

UV Protection

The number one reason to run with a pair of sunglasses is to protect your eyes. And mainly, it’s to protect your eyes from harmful UV rays. The sun is your friend, but too much of a good thing can lead to problems.

So, make sure they sufficiently block out the sun. Look for at least 98% of UVA and UVB sun protection. Sunglasses on this list offer 100%. All excellent quality glasses will provide this amount.

And what if your eyes are super sensitive?

Well then, you want a wraparound style of running sunglasses. This way you are confident they protect your entire eyes, not just part of them.

So now that you are positive your running sunglasses have UV protection, let’s jump into the frame shape. After safety, you want your sunglasses to fit well too.

Frame Shape

When I run in sunglasses, I make sure they are not just lightweight and comfortable. But I use a pair that fit snug too.

And I suggest you do the same.

Trust me, you don’t want your sunglasses sliding down your nose when running. It will distract you from your goals. This holds especially true when you are focused on speed. The faster your run, the easier a pair of sunglasses can fall off. That’s why it’s essential to invest in a quality pair of sunglasses.

And if they do bounce around, return them, and try out a new pair. A good quality pair of sunglasses should have an even better return policy.

I’ll never forget the time I ran with a cheap pair of sunglasses and a cheap pair of headphones. Every few seconds I was either repositioning my sunglasses or reinserting an earbud.

It drove me crazy!

When you run, especially when you are pushing your limits, you don’t want any distractions. So, find a pair that fits your head!

How do you find a pair that fits your head?

Consider if your head is oval, round, heart, or square, and pick a frame that fits you best.

There are total cover frames, wrap-around, curved wrap, curved temple, and even panoramic sunglasses. And the choice of style is endless. So, pick one that’s best for your head shape as well as whatever style you prefer.

For example, I have a big oval/round head. So, I do well with total cover lenses and a thick frame. A narrow wrap-around style would be too small and cause problems. Plus, I’d probably look like Cyclops from the X-men.

All jokes aside, consider your head shape and pick a frame best for you.

But above all, make sure they are comfortable, snug, and lightweight.

A Few Fit Considerations

Overall, they should fit snug but not rub or pinch.
You want to feel a balance between your nose and ears.
Some glasses will bend to shape.
Some nosepieces are adjustable and can be pinched to fit better.
Lens Tints

So now that you found sunglasses with UV protection, and a frame for your head shape, let’s pick out the type of lens tint.

Tint helps with different weather conditions. They provide clarity thus enhancing your vision.

You will choose from the following: polarized, mirror, and dark colors. Here’s a brief explanation of each:

Polarized Tint

A polarized tint is my favorite type and is worth the extra money if you can swing it. Polarized tint provides a better visual running experience. Overall, it sharpens clarity and reduces glare…by A LOT! If you are out clocking some serious mileage, then polarized tint is your best option.

Mirror

I’ve never run with a pair of mirror tint lenses, but users say they perform incredibly well on sunny days. The outer lens has a mirror coating that reflects the sun. Definitely a preferable option for those who live in hot and sunny areas.

Dark/Color Tint

Dark and color tint makes your surroundings much more vivid. They are ideal for running off-road if you do not choose polarized sunglasses. But if you are choosing between clear or dark/color tint, I recommend going with the latter.

Now that you chose a tint, let’s touch on weight.

Weight

When you are choosing a pair of running glasses, you want to make sure they are lightweight. But the truth is, all running sunglasses are lightweight. Actually, when you think about it, ALL sunglasses are lightweight.

As long as you find a pair of “running sunglasses” that are snug and comfortable, the weight will not be a factor. Although some companies make “ultra-light” sports sunglasses. These aim at eliminating the feeling of wearing sunglasses entirely. But remember, no matter how light they are, if your sunglasses are not comfortable it won’t make much of a difference. So above all, find a pair that fits, and then double check the weight compared to other glasses.

The Add-Ons:

Lastly, i will run a list of a few add-ons to consider…

Scratch-resistant
Ultra-lightweight
Cord Attachments
Anti-fogging
Interchangeable lenses

The 10 Best Running Sunglasses of 2018 Reviewed

So now that you know the basics in choosing the best running sunglasses, let’s pick out a pair. Keep reading for the top 10 best running sunglasses of 2018.

1. Oakley Half Jacket – Best Choice for Performance

The primary objective of the Oakley Half Jacket is to provide ultimate performance. And that’s based on results, as well as protection. But regardless of how well they perform, they still remain comfortable. With its lightweight O Matter composite frames, interchangeable lens, and 100% UV protection, this pair of running sunglasses have you covered. Or should I say…they have your eyes covered.

Enjoy them on a short jog around the block or a long run in adverse weather conditions. And they are Oakley, so you can even wear them when you are not running. Right here is a quality pair of running sunglasses made by a quality company. Maybe even the BEST sunglass company. Its users praise them for their high definition optics and how well they sit in place when while running.

Pros:

Extremely light.
Super comfortable on the nose and temples
Slick design
Excellent quality provides a long lifespan
Prescription lenses available

Cons:

High price

2. Tifosi Wisp – Best BANG for Your Buck

If you are looking for a pair of running sunglasses with 100% UV protection at a great price, then consider the Tifosi Wisp. Through their causal design and durable frames, they are a top choice for many runners. They even come with three pairs of scratch-resistant lenses. And that’s in addition to their adjustable temple pads and hydrophilic nose pads that prevent slippage. One of the best features is their vented design. This way you get a significant amount of airflow that prevents fogging. No one wants to run with a foggy pair of glasses, I know I don’t. Its users love their lightweight feel and anti-glare lenses.

Pros:

Glare-free running experience.
Excellent comfort and lightweight.
Great for all head sizes
Snug fit. You may forget you are wearing them.
No slide down from the nose pads

Cons:

Lenses do scratch (comes with extra and replacements are available)

3. Under Armour Igniter 2.0 Sunglasses – Best Choice for A Wide Field of Vision

There is so much to say about the Under Armor Igniter 2.0 running sunglasses. But what stands out the most is their wide field of vision. They are a rimless design providing an increase of 20% peripheral vision. Their frames are rather unique too. They are built from a blend of titanium and grilamid making them both light and durable. Definitely a combination you want in a pair of running sunglasses.

With 100% UV protection, the lenses not only block out the sun, but they repel water and are scratch resistant. Its users love the three-point grips and adjustable nose pads for a snug fit. Overall, these glasses are built for runners, and the best part is they come in multiple color options.

Pros:

Crisp vision through their wide and polarized frames.
Soft nose piece provides superior comfort.
Super flexible, especially by the ears.
Multiple color options.
Made by Under Armour, a top company in Athletics.
Excellent price.

Cons:

Stick off your face bit.

4. Oakley OO9290 PRIZM ROAD JAWBREAKER – Best Choice for Durability

Oakley OO9290 Jawbreaker PRIZM Sport Sunglasses

When you first look at the Oakley OO9290 Prizm Road Jawbreakers you can’t help but think “durability.” These glasses are built strong. And don’t worry long runner’s, they are super comfortable on your face too. You may even forget they are on. Oh, and when you take them off, you’ll miss the way the world looks. That’s because, besides a comfortable and secure fit, they use a colored non-polarized Iridium lens. Speaking of lenses, changing them is hassle-free through their signature switch-lock technology.

Now, they are not the cheapest sunglasses on the market, but they are indeed worth their value. Its users love how defined their vision is no matter how sunny or cloudy the weather becomes. They also appreciate their anti-fog capabilities.

Pros:

A crisp view in all lightning.
Minimal fogging issues.
Big frame and wrap around lenses provide ultimate protection
Made by Oakley, a dominant force in the sunglass industry.
Ease of adjustability for a custom and comfortable fit.

Cons:

High price
Overall style (for some)

5. Smith Pivlock Asana – Best Choice for Lightweight Sunglasses

The Smith Pivlock Asana are known for being light…like REALLY light. Definitely one of the best minimalist running sunglasses on the market. Sleek in nature, the frames provide superior comfort around the temples. Then throw in the two-position adjustable nose piece, and they become an excellent choice for long-distance running.

Personally, I’m a minimalist runner, I don’t like wearing much or fueling much for that matter. I keep my running light. So naturally, that’s what I love about these sunglasses. I love their minimalist nature. A few other beneficial features are their auto-lock hinges as well as their seven base lens curvature. Its users praise these running glasses for how well they fit.

Pros:

Excellent fit. They sit high enough for most without pinching the nose.
Adjustable nose piece for superior comfort.
Near goggle-like protection.
Lightweight and minimalist style keeps things simple.
Easy lens change functionality

Cons:

Small fit for some when compared to other Smith glasses.

6. Julbo Aerolite – Best Choice for A Smaller Profile Face

The lightweight Julbo Aerolite running sunglasses are just that..lightweight. Specifically designed for runners with smaller faces, these sunglasses are robust. That’s why it’s a favorite for many trail runners. Women tend to favor them most.

If you ever wondered why some sunglasses are rimless, the answer is to help reduce weight. Well, these sunglasses are rimless alright and ventilate extraordinarily well. There’re various color options to choose from and you can even pick from two different lens types: photochromic or spectron. Its users love these sunglasses for their overall style and design.

Pros:

Excellent fit, providing relief for any length run.
Anti-fogging lenses, especially beneficial when running in the rain.
Extremely lightweight (“light as air”)
Air link temple system for superior comfort.

Cons:

Lack of lens options.
Not great for runners with larger heads.

7. Nike Vaporwing Elite EV0913 – Best Choice for Marathon Runners

You can’t have a list of the top running sunglasses without adding Nike into the mix. Meet the Nike Vaping Elite EV0913’s, and they are ideal for serious runners. Especially runners that are looking to crush their next (or first) marathon. You can even use them for fast track workouts. Their innovative composite frame & lens design is made for SPEED. They are aerodynamic and are a favorite for many marathon runners across the world. Its users praise these glasses for their wide frames.

Pros:

Designed for SPEED, great for marathons or track meets.
Built by NIKE, a leading company in running.
Built to last, can even use them on the trails.
Superior eye protection through wide frames.

Cons:

High Price.

8. Rivbos Polarized – Best Choice for Shopping on A Budget

Not only are these glasses low in cost, but you can choose from 9 different color lenses. Talk about options! If you are new to running, or just new to the idea of running sunglasses, these may be worth a try. They are low in cost, built with a TR90 robust frame, lightweight, and available in polarized or mirror lenses. At their price, you may just pick up one of each. And they come with an accessories set. You will receive a hard case, belt attachment, cleaning cloth, polarized test card, headwrap, and an instruction booklet. Talk about an ENORMOUS amount of value for your money. Its users love these glasses for their low cost.

Pros:

Excellent comfort & protection around the eyes.
Superior durability.
Multiple color options, plenty of color lenses to choose from.
Super low price, great for beginners.
Known for excellent customer service.

Cons:

Far distance vision not as clear as other glasses.

9. Adidas a427 3Matic – Best Choice for A Causal Style

When you hear the name “Adidas” you may not think “running sunglasses,” but don’t count them out. The Adidas a427 3Matic provide a stylish rectangular polarized pair of sunglasses. The rectangle style has become popular over the years. With 100% UV protection, a polycarbonate frame, and a traction grip insert, they become ideal for runner’s looking to crank out a few miles in style. They’re available at a decent price considering Adidas makes them. It’s users love these glasses for their big and bold style.

Pros:

Excellent UV protection from the sun.
Superior grip to keep glasses on ears.
Quality Adidas case comes with the glasses.
Rectangle shape is stylish
Made by Adidas, a top brand.
Fair price
A prescription lens can be inserted.

Cons:

Not built for speed.

10. Blue Bond Sport – Best Choice for Low-Cost Rimless Sunglasses

If you are looking for a low-cost pair of rimless sunglasses, then the Blue Bond Sports may be for you. Sometimes when you hear “low-cost”, you may think “cheap.” But with Blue Bond, this is not the case. These running sunglasses are made with durable metal frames and shatterproof polycarbonate lenses. Made with anti-fogging light-neutralizing lenses, they are fully framed. Some runner’s say it’s the ultimate eye experience. Yes, they offer incredible clarity as well as the ultimate protection. And they are comfortable too with integrated nose pads and rubberized support system. Its users praise these glasses for being low-cost yet incredibly durable.

Pros:

Anti-fogging capabilities so good that shooters use them.
100% UV protection for your eyes.
Ultimate durability through shatterproof polycarbonate lenses
High-definition quality vision.
Comes with Extra Accessories: car clip, bag, case, mini screwdriver, and cloth.

Cons:

Lens size a bit small for some.

Conclusion

Running outside, absorbing the sun rays, getting some exercise…what could be healthier? But to achieve maximum benefits of running outside, you need to protect yourself. Just like we wear shoes to protect our feet from the road, we need to wear sunglasses to protect our eyes from prolonged sun exposure. So, find a pair that’s best for you, and get outside with a level of protection that will last for every mile of your run.

Top 10 Best Running Shoes for Supination (Underpronation) in 2018 – Expert Reviews

November 14, 2018 by Kathleen Leave a Comment

Do you have high arches? Do you run on the outer edges of your feet? Are you experiencing shin splints or plantar fasciitis?

If you answered YES to any of these questions, then there is a good chance you supinate. And if supination is causing you pain, then there is an even greater chance you are running in the wrong shoe.

The fact is that 85% of runners are using the wrong shoe. I know, a pretty scary number. But here’s the kicker: 65-85% of runners become injured each year. My guess…the similarity in these numbers is no coincidence.

But here’s the good news: if you find the right pair of running shoes, you can then prevent injury and pain. Being pain-free will allow you to run faster and further without interference.

So, what is supination exactly anyway? Read on for an explanation.

What Is Supination?

Simply put, supination is when your foot rolls outwards as you run. Another name for supination is underpronation. It’s the opposite of overpronation. When you overpronate, your foot turns inwards when you run.

Supination wouldn’t necessarily be a problem if you weren’t a runner. Running on the outer edges of your foot for too long can be detrimental to your legs. Enough uneven wear and tear as a runner and you can count on injury. Runners knee, shin splints, and plantar fasciitis are only the start.

It’s important to understand that supination isn’t some plague or magical curse. It can be supported and corrected. Fortunately, most pain and injury are preventable and even reversible through the right running shoes. But it must be the right running shoe for YOU.

Buying a running shoe for your underpronation can be one of the best decisions of your life.

Here’s what I can tell you from experience–the moment you find the right shoe is the EXACT moment you become a runner with no limitations. That’s because you can now run without worrying. No more self-created injuries lingering in the back of your mind. No more overuse injury from wearing the wrong shoe. No more excuses. It’s just you, the road, and the miles ahead.

So, you may be thinking, “That’s great and all but how do I know If I definitely supinate?”

And that’s an excellent question. Let’s answer it. Read on for some vital signs that you have a supination problem.

Signs of Supination

Best Running Shoes for Supination.3

Unsure if you supinate? Below are a few common symptoms that you underpronate through your gait cycle. Please note, even if you supinate, you will not experience every symptom. Listed below are red flag saying, “HEY it’s me, YOUR BODY, you are doing something wrong, let’s figure this thing out!” They are as followed…

Constant Achilles pain (Achilles Tendonitis)
Frequent ankle sprains
Ankle pain
Constant shin pain (Shin splints)
Stabbing pain on the bottom of feet or heel (Plantar fasciitis)
Calluses or blisters on your feet.
Swelling of the heel, ankle, or foot.
Throbbing lower legs and feet.
Premature shoe wear on the outer edges.
Constant outer knee pain (IT Band Syndrome)

BUT MOST IMPORTANTLY: if you have HIGH ARCHES, chances are you supinate.

As you can see, pain from supination is evident. And if you ignore the pain, it will only grow worse. But if you find the right shoe for YOU and your footstrike, the pain has a great chance to go away. Next, read on for the benefits of choosing the right running shoe for YOU.

Benefits of Choosing the Right Running Shoe

Choosing the right shoe will prevent many hardships in your running. If choosing the wrong shoe can be your destruction, then choosing the right shoe can be your savior. So, read on and learn the benefits of selecting the right running shoe for supination.

Your shoes wear out evenly thus preventing premature wear. That means more miles per pair and even more money in your pocket.
You prevent ankle sprains and fractures. No more uneven pressure on the outside of your feet.
Your Achilles and calves loosen up. A more flexible lower leg, the less injury and the longer the mileage you can run.
No pain in your plantar fascia (ligament under your foot). Supination can strain the ligament that connects your heel and toes together. Now you can run further and faster without pain under your feet.
Decrease chances of shin splints. When you have high arches, there’s less shock absorption. This causes shin splints. The right shoe will support your arches and provides greater shock absorption.

As you can see, wearing the right running shoe for supination has many benefits. Yes, it does take extra time to find the right shoe. However, the right shoe makes all the difference in the world.

So, now that you know the benefit of choosing the right shoe, let’s jump into learning how to choose one. Read on as I explain the process of selecting a running shoe for supination.

What to Look for In Running Shoes If You Supinate

Choosing the right running shoe is not always an easy task. There are so many options and companies to choose from. It becomes easy to lose yourself in the details. But if you follow this guide, you will be well on your way to finding a shoe that supports your underpronation.

So, let’s keep moving forward through this guide. I will now explain what to look for in running shoes if you supinate. Let’s discuss support, cushion, flexibility, the manufacturer, and user reviews.

Support

Most running shoe companies separate their shoes into three categories. The categories are overpronation, neutral, and supination. Here is a very brief explanation of each…

Overpronation occurs when your foot rolls inwards throughout your gait cycle. This puts the majority of your body weight on the INSIDE of your feet. It causes an unbalanced stride. Typically, runners with flat feet suffer from overpronation.

Supination occurs when your foot rolls outwards throughout your gait cycle. This puts the majority of your body weight on the OUTSIDE of your feet. This too causes an unbalanced stride. Typically, runners with high arches suffer from supination.

A neutral footstrike is between the two and is an ideal foot strike for runners. It’s the most desirable because it promotes a balanced stride.

Here’s the point: look for a running shoe that is categorized as a supination, neutral-to-supination, or mid-to-high arches.

Yes, some supination shoes are categorized as both neutral and supination. The category you choose is typically based on your arch size (low, middle, high).

So, if you have super high arches, I’d recommend trying a full-out supination shoe. And if you have medium arches, then you can probably get away with a neutral running shoe. But this is not standard. We all have different shaped feet. You will have to be the final judge.

Cushion

One of the most significant challenges a runner faces who underpronates is shock absorption. They experience super high levels of shock that has the potential to wreak havoc on their lower legs.

Why does this extra shock occur?

Well, when you run on the outer section of your foot, you rely entirely on your ankle and a few toes to absorb most of the shock. As you can imagine, this can easily cause foot, ankle, and lower leg pain. If left untreated for long enough then injuries will develop.

That’s where extra cushion comes in. The more cushion in your running shoe, the more it will absorb shock. The extra shock absorption provides more relief to your feet, ankles, and legs. And as you probably know, the less pain when you run, the better.

What sounds better? Feeling like you are running barefoot on cement or a gymnastic spring floor? If I’m running long distances, then I’ll take the latter every time. Actually…if I’m running at all, I’ll take the spring floor.

So, if you supinate, find a shoe that has extra cushion. Make sure there is extra cushion in the midsole and along the outside of the shoe. Your feet will be happy you did.

Flexibility

Finding a “supination” running shoe with extra cushion is most essential. However, you want it to be flexible too. A flexible shoe helps evenly distribute impact. This helps spread the shock out to your whole foot instead of just the outer edges.

Manufacturer

Simply put, make sure you buy a quality shoe from a quality company. Your shoes are the most valuable investment you can make in your running career. Here is NOT where you want to cut corners. Be smart and make the investment.

When I stopped looking at the sale rack and focused solely on finding the right shoe for ME is when I became a real distance runner. Here is when I ran my first marathon. The difference is unexplainable, and most importantly, you prevent injury. Give yourself an opportunity at greatness. Don’t limit yourself through unnecessary resistance like wearing the wrong shoe.

When you have the right running shoe for YOU, it will even make up for poor form as you practice improving it.

Companies like Brooks, New Balance, Nike, ASICS, Mizuno, Saucony and Hoka One One are quality companies. I’d stick with one of them.

Reviews

Lastly, take a look at customer reviews. Look for reviews written by people with supination and/or high arches. Read about their experience. Read the good and the bad. This type of information is priceless. It will bring confidence to your purchase.

As you may know already, Amazon is one of the best places for reviews. I recommend checking there for customer feedback.

So, now that you know what to look for in a supination running shoe, let’s pick one out. Read on for the 10 best running shoes for supination in 2018.

Reviews for the Top 10 Best Running Shoes for Supination

Below are the reviews for the top 10 best running shoes for supination in 2018. Go through each, read the pros and cons, and find the best shoe for you and your running style.

1. Brooks Ghost 11 – Best Choice for High Arches

The Brooks Ghost 11 is the top choice for runners who supinate (underpronate). This running shoe has just about everything that a supinating runner needs. First, it’s a comfortable shoe. There’s an explosion of cushion through its Brooks signature DNA LOFT and BioMoGoDNA technology. Being a bilateral cushion system, this shoe is designed to absorb shock without losing responsiveness. For example, it’s similar to running on a gymnastic spring floor instead of comfy pillows. Sure, pillows are soft, but there’s no bounce back.

Also, this running shoe is super stable, and it’s designed for runners with medium to high arches. And being that runner’s with high arches tend to underpronate, this shoe will help. Users love it for its soft and secure fit.

For Women

For Men

Pros:

Forefoot flexibility for ankle mobility and shock distribution providing relief for underpronators.
Its vented upper mesh creates excellent breathability especially for hot days.
A smooth and soft ride generated from its crash pad. This also helps prevent shock-related injuries like shin splints.
Superior cushioning provides relief for high arches and those who heel strike.

Cons:

Some like the Ghost 10’s over the 11’s.
Not cheap but a fair price for quality running shoes.

2. New Balance Fresh Foam 1080v7 – Best Choice for Durability

Overall, new balance makes a durable shoe that gets the job done. That’s why I love New Balance. There are no surprises. You get what you pay for. And the New Balance Fresh Foam 1090v7 is no different. It’s a durable shoe built to last for mid-arch feet. Whether it’s through its flex groove outsole or the fresh foam midsole, this running shoe provides and reliable and cushioned ride. Available in narrow, standard, wide, and x-wide, it covers a wide range of foot sizes. It’s users praise it for the overall lifespan.

For Women

New Balance Women's Fresh Foam 1080v7 Running Shoe

For Men

Pros:

Blown rubber outsole provides a long lifespan making it perfect for long distance runners.
Breathable upper mesh provides superior ventilation when during a run.
Fresh foam technology makes them one of the most cushioned shoes on the market.
New-sew bootie provides a super snug fit, so you don’t have to worry about heel slippage.

Cons:

It’s a neutral shoe designed for mid-arches. If high arches I recommend trying another shoe.

3. Hoka One One Clifton 5 – Best Choice for Speed

The Hoka One One Clifton 5 is best known for its light and fast, yet cushioned ride. Not a lot of companies have designed a shoe that’s both stable and cushioned but light and fast. However, Hoka One One does it well. So, well, in fact, that this shoe has won an award! It comes packed with an overload of midsole foam along with an adaptive forefoot. The extra cushion provides better shock absorption–a top benefit for those who supinate. Its users praise this shoe for its improved upper mesh design. Some people say running a Hoka One One shoe is like running on clouds. Okay…so no one can run on a cloud to know what running on a cloud actually feels like…but you get the point!

For Women

HOKA ONE ONE Women's Clifton 5 Running Shoe

For Men

HOKA ONE ONE Men's Clifton 5 Running Shoe

Pros:

Extra cushion makes it a top choice for heavier runners.
New upper design provides improved breathability.
Rocker system is like a rocking chair—a natural feeling, yet guided gait cycle.
It’s a shock absorption machine. Amazing comfort. Its users praise this benefit the most.

Cons:

Because of their large size, Hoka One One shoes take some getting used to.

4. ASICS Gel Nimbus 20 – Best Choice for High Arches

This shoe, in my opinion, is ASICS best running shoe for supination. And being that ASICS is one of the best running shoe companies in the world, you could then say that the ASICS Gel Nimbus 20’s are one of the best supination running shoes in the world.

Designed for high arches, this shoe has many benefits for runners who underpronate. It’s designed with an external heel clutching system, rearfoot & forefoot gel, flytefoam midsole technology, and a fluidfit upper. Simply put, this shoe provides support and cushion from heel to toe. No wonder it’s one of the most popular running shoes out. Its users love this shoe for its improved fit from its last version.

For Women

ASICS Women's GEL-Nimbus 20 Running Shoe

For Men

Pros:

Superior comfort and support for a smooth and injury-free ride.
Users say it’s helped get rid of their plantar fasciitis.
True to its fit. It went through size improvements since the 19’s.
Incredible pain relief for the outer edges of you feet. This prevents injury and advances comfort.

Cons:

High price compared to other running shoes.

5. Mizuno Wave Rider 22 – Best Choice for a Soft and Cushioned Ride

The Mizuno Wave Rider 22 is soft…like SUPER soft. No wonder runners who underpronate flock to this running shoe. It’s comfort mainly stems from its signature Mizuno cloudwave technology.

Here’s how Mizuno explains its wave technology…

” Inspired by nature, the Wave plate disperses energy from impact to a broader area providing a stable and smooth front ride.”

This shoe also provides superior guidance, and you will notice a springy underfoot. Then add in its U4ic technology on the midsole and heel, and you get a durable and lightweight shoe. Its users love this shoe for its wave technology. Some say, “it’s one of a kind.”

For Women

Mizuno Women's Wave Rider 22 Running Shoe

For Men

Pros:

Incredible shock absorption though it’s Wave technology. Ideal for running long miles on the road.
Premium sockliner provides a breathable and snug fit.
Excellent cushion all around. Helps prevent shin splints and runner’s knee.
Extra cushion in the heel. Ideal for those who heel strike.
Superior guidance. Makes running easier.

Cons:

Less room in the toe box compared to other shoes.
Limited color choice.

6. Brooks Glycerin 16 – Best Choice for Marathon Running

If you have medium-to-high arches, tend to underpronate, and enjoy running on the road, then consider giving the Brooks Glycerin 16’s a try. Unlike other running shoes, this shoe provides a “luxurious feeling underfoot.” And even with “luxurious” comfort, it doesn’t lose much responsiveness at all. Now, don’t let the word “luxurious” throw you off. Running takes hard work and dedication, and you much push against resistance to grow. However, why not add a little extra comfort along the way?

Most of its comfort comes from the DNA Loft transition zone. That’s Brooks branded technology. But you know what? Do you know what I found most unique about this shoe? Brooks incorporates what they call an “IDEAL pressure zone.” This is a game changer.

What does IDEAL pressure zone mean? Well, have you ever finished a run with hot spots? You know, those red, painful marks on your foot? Believe it or not, that’s from an unbalance pressure build up in one spot. I know them well. Personally, I tend to get them on top of my foot after running a marathon or a similar distance. Well, what the IDEAL pressure zones will do is disperse impact away from your body. This provides a much more balanced and smoother ride…with less painful hot spots! Its users love this running shoe for its breathability and excellent flexibility.

For Women

For Men

Pros:

Plush fit provides a super snug ride but still expands and contracts when needed for superior flexibility.
Top cushion level (level 3) of Brook shoes providing excellent shock absorption for long distance running.
Here’s a biggy: runners who loved it ’s predecessor (15’s) still love this shoe.
It’s made by one of the top running shoe companies in the world who specialize in long distances.

Cons:

Not a “speed shoe.”
On the smaller side for some. It seems those with narrow feet like them most.

7. Saucony Triumph ISO 4 – Best Choice for Mid-Arches

When you run with the Saucony Triumph ISO 4, your feet feel ALIVE. I say this because they are designed with what Saucony calls “EVERUN Technology.” The entire focus of this technology is to provide enhanced energy return and continuous cushioning. They promise this through the whole gait cycle. Ever run with a shoe that makes you feel slow? Like your energy is being drained away with each step? Well, this energy drain is what Saucony attempt to prevent with this shoe. The result: excellent responsiveness and superior comfort.

My favorite feature is its ISOfit lacing system. This system allows the shoe to adapt to your motion and shape while running. In turn, you get the signature Saucony ride. Its users love this shoe for its forefoot cushioning and excellent grip.

For Women

Saucony Women's Triumph Iso 4 Running Shoe

For Men

Saucony Men's Triumph Iso 4 Running Shoe

Pros:

Innovative lacing system provides enhanced flexibility and prevention of hot spots.
Engineered upper mesh provides more ventilation. Your toes will thank you for it!
Excellent traction ideal for wet conditions.
Available at a fair price.

Cons:

Limited color options.
Not ideal for those with extra high arches.

8. Asics Gel-Cumulus 19 – Best Choice for Those Who Heel Strike

Anytime you see the word “GEL” in the name of an ASICS shoe you can be confident it contains excellent cushion. And the ASICS Gel-Cumulus 19 is no different. Packed with the ASIC signature GEL technology, this shoe can absorb some severe shock. In addition, now when your foot strikes the ground the force spreads out evenly. That means fewer pressure spots during your run.

This shoe is ideal for those who underpronate. Especially those who suffer from pain on the outer edges of their feet. It compensates for your uneven footstrike. Trust me, your knees and feet will be grateful you are wearing this shoe. That is, if you have high arches and supinate when you run. It’s also super supportive. ASICS uses its GUIDANCE LINE Midsole Technology with vertical flex grooves to offer a guided stride. So, if your feet roll to the outside, this shoe will help center them. Its users praise it for the relief it’s brought to their lower legs and feet.

For Women

ASICS Womens Gel-Cumulus 19 Running Shoe

For Men

Pros:

Excellent cushion and responsiveness for a comfortable, durable, and springy ride.
Rearfoot and forefoot GEL provides extra cushion whether you heel strike or land midfoot.
Excellent quality equals a long lifespan. With even-wear, some runners get 500 miles on a pair.
Multiple color options
Built specifically for underpronation. A top choice for those with high arches.

Cons:

Common sizes sell out fast.
Targeted for those with high arches…sorry flat footers.

9. Nike Zoom Vomero 13 – Best Choice for Running Further Distances

The Nike Zoom Vomero 13 is designed for serious runners. And when I say serious, I don’t mean experienced. Beginners AND experienced runners will benefit from this shoe. But if you are someone who wants to work upwards from a 5k to a marathon, then you can put your trust in it. Mainly because it’s Nike and it provides incredible support.

Nike is great for that…providing support, that is, a shoe you can count on. I ran my first marathon in a pair of Nikes, they were a game changer for me. Well, this shoe, in particular, keeps your foot secure through its Flywire cables. It’s also extra responsive because of its Air cushioning system.

Anytime you see “Nike Zoom” you know it’s a shoe that can take you on those long miles. As I mentioned earlier, you need to find a running shoe for you. So, this shoe is not the best choice for EVERY runner. But if you have mid-to-high arches, it may be worth a spin. Its users love it for its fashionable Nike design. They also rave about its excellent support and comfort.

For Women

NIKE Women's Air Zoom Vomero 13 Running Shoe

For Men

NIKE Men's Air Zoom Vomero 13 Running Shoe

Pros:

Superior comfort and fits to size.
Lacing system molds the shoe to your foot providing even more comfort.
Flywire system keeps your foot straight thus providing excellent stability.
It’s Nike, they’ve been designing running shoes from the beginning.
Multiple color options and a hip style.

Cons:

High price.
Hard soles

10. Adidas Ultra Boost – Best Choice for Part-Time Runners who CrossTrain

If you want a neutral running shoe that’s also designed for cross-training, then you should definitely consider the Adidas Ultra Boost. Use them for a weekend jog, a morning at the gym, or even during your next fitness class. Sure, it’s a great running shoe but it’s ideal for an all-around fitness enthusiast. What runner’s like best is how it’s packed with an extraordinary level of energized cushion. A few other benefits are its lightweight feel, reliable traction, and superior flexibility. Its users love the fact they can be worn outside of running as well. Adidas has a signature style that goes well with fitness clothes and casual clothes alike.

For Women

Adidas Performance Women's Ultra Boost Street Running Shoe

For Men

Adidas Performance Men's Ultra Boost M Running Shoe

Pros:

Cross-training functionality makes it ideal for fitness enthusiasts.
Stretchweb outsole provides ultra-flexibility and superior traction–a marvelous combination.
Roomy and lightweight for increasing shoe comfort.
Responsive cushioning provides comfort and an energized push-off with each stride.

Cons:

Too narrow for some
Highest priced running shoe on this list.

Conclusion

Congratulations! You have finished this guide, and you are now ready to take your running to the next level.

Now that you have the right running shoe for supination, it’s time to run.

REMEMBER: Give your body time to adapt to your new running shoe. Take it slow. Do not go out the gate too fast. As you run, little by little your body will adjust, and soon enough, nothing will hold you back. Especially your underpronation!

Best Protein Powders For Pregnancy – Are They Safe? What you need to know

November 5, 2018 by Kathleen Leave a Comment

Everything changes during pregnancy: your hair, your appetite, and (most noticeably) your waistline. A tiny human is growing inside you and YOU are fueling their growth. So aside from the obvious changes during pregnancy, you are also changing your caloric intake: both in amount and type. Adding in prenatal vitamins and 200 extra calories (in the first trimester)¹ may not seem challenging, however it is important to consider the types of calories you are consuming, particularly in how you distribute your fats, carbohydrates, and proteins.

During pregnancy, and later during lactation, protein consumption is critical for baby’s health. Proteins are the building blocks of our bodies, and consuming the right amount ensures not only healthy development of babies, but also for the production of breast milk post-partum.² What is the right amount? Some sources say anywhere between 10-35% of your caloric intake should be protein, others have found a “sweet spot” around 15-18%, and still others suggest adding an additional 25 grams daily to your diet.^2,3Your OB, primary care provider, or dietician can give you more specific recommendations for your particular needs.

The focus of this article will be on where that protein comes from, and how you can make informed decisions when choosing your protein.

Protein Powders: An Overview

Protein powders are a great way to get a lot of protein quickly and easily. Just add a scoop with water, milk, or non-dairy substitute, shake, and drink. Instant protein for your workout recovery or dietary supplementation. These are the two most common uses for protein powder: to facilitate workout recovery, or to supplement a diet that is low in protein (vegetarian, vegan, etc.). There are three major types of protein powders:⁴

Protein Concentrates: these are produced from extracting protein from a whole food source. They typically contain 60-80% protein, with the remaining 20-40% being carbohydrates and fats.
Protein Isolates: these also extract protein from whole foods and take an extra step of filtering out more of the carbohydrates and fats. These types typically are 90-95% protein.
Protein Hydrolysates: proteins are extracted from whole foods using heat and acids or enzymes. Hydrolysate proteins have gone through extra heating to break down the protein into its building blocks (amino acids). These are absorbed more quickly in the body.

Best Sources of Protein during Pregnancy

On top of that, your protein can come from a number of sources. I have listed the most popular below:⁴

Whey Protein: sourced from milk and is a complete protein (meaning it contains all 9 essential amino acids). If you have a sensitivity to lactose, whey isolates may work better for you than concentrates, as more of the lactose sugar is filtered out. You might also consider a protein of a different source.
Pea Protein: sourced from yellow split peas. This source is high in fiber and branched chain amino acids (BCAAs—they digest more quickly), however it is not considered a complete protein because it has 8 out of the 9 essential amino acids.
Hemp Protein: plant-based protein that is high in omega-3 fatty acids and has a reputation of being easily digestible. This protein is also incomplete.
Soy Protein:⁵ sourced from soy beans, and contains some important vitamins that are often lacking in vegan and vegetarian diets (B12, D, etc.). This protein is also incomplete.
There are several other protein powder sources, such as egg, brown rice, mixed plant proteins, and casein (which is also from milk, it just digests more slowly). Each has its own benefits and shortcomings, so it is important to do your research and read the ingredients of protein powders as you shop.

Protein During Pregnancy

We discussed a little bit about the requirements for how much protein you may require during pregnancy, but let’s talk about where that protein comes from. In the end of the day, getting protein from whole foods is the “gold standard” of protein consumption. Animal sources of protein such as meat, fish, eggs, and dairy products are complete proteins, and contain the nine essential amino acids that are needed to build our body structures. Most of these sources also contain other important nutrients, like iron and vitamin B12. Plant-based sources of protein such as beans and hemp, while not complete proteins, can provide a majority of the essential amino acids among other important nutrients, like vitamin D and omega-3 fatty acids. See a complete list of whole food protein sources at the end of this article!

There is no “right” protein to consume. Ideally, we would all get a variety of protein sources throughout the day. Most of us can make that happen, however pregnancy—especially on a vegan or vegetarian diet—can make this more of a challenge. This is where protein powders can really come in handy: as a dietary supplementation. Adding one or two protein shakes per day might provide the extra boost in protein that pregnancy calls for and can be a handy replacement for when cravings kick in or if you have an aversion to meat (or other protein sources). Always confer with your OB, PCP, and/or dietician before adding any form of supplementation to your diet.

How I Selected Best Protein Powder While Pregnant

Once you get the green-light from your provider, how do you know what to look for? Hopefully, your provider will have some recommendations, and here are some general guidelines to keep in mind as you are reading labels:

Ensure that your protein is from a QUALITY source. Low quality proteins, particularly plant-based proteins, tend to have higher levels of heavy metals. Trace amounts are normal, however as the number gets higher, so does the likelihood that they protein powder is low quality.²
Beware of (certain) sweeteners. Saccharin is not recommended for women who are pregnant or nursing due to its ability to cross the placenta and remain in fetal tissue.² This could have health repercussions down the road for your child.
Check for additives! This one is big. A large portion of the protein supplement industry is oriented toward people looking to build muscle mass and you want to be sure that the protein you purchase is oriented toward your health goals. “Muscle building” protein may contain additives such as caffeine or creatine, which are contraindicated for women who are pregnant or breastfeeding.²
Choose what works for your body. If you are gluten or lactose intolerant, check to make sure that the products you are looking at do not contain those items. If you eat a specific or restricted diet, there are likely protein supplement options to meet those requirements, and your provider may be able to guide you toward what you are looking for. Remember that protein supplementation is optional, and the necessary dietary increase in protein can be met with whole foods.

All in all, protein supplementation is meant to enhance your diet and your baby’s healthy development. Pregnant mothers are expected to increase their protein consumption to facilitate that development, as well as keep themselves functioning as usual, despite having another life inside of them. Protein powders are considered safe for pregnant women to use as long as you have conferred with your provider, and the protein is of good quality and works for your body.

I do have one final important note: there is one factor that is even more important than protein consumption for pregnancy. Pregnancy weight gain is the greatest predictor of baby’s health known to date. Mothers who gain significant amounts of weight during pregnancy are more likely to have children who are at higher risk for heart disease, obesity, and diabetes. You may be eating for two, but it is not two adults you are feeding. I like to think of it as eating for one and a quarter. In fact, below are the recommendations Medline Plus for calorie increases during pregnancy and expected weight gain:¹

Weight Gain:

Normal weight healthy mothers should gain 25-35 pounds
Overweight mothers should gain 10-20 pounds
Underweight mothers should gain 35-45 pounds

Note: these are general guidelines. Always discuss with your provider what healthy pregnancy weight gain looks like for you.

Calorie Increases by Trimester:

First trimester: add 200 calories per day
Second trimester: add another 200 calories per day
Third trimester: add another 200 calories per day

Notice: over nine months of pregnancy, caloric intake increases by 600 calories total. That’s the equivalent of one additional meal, not the calories for an additional adult person.

Happy snacking!

Whole Food Protein Sources:

Your Dog’s Dirty Little Secret

November 3, 2018 by Kathleen Leave a Comment

We’ve all cringed at some of the things that our dogs seem to find appetizing: garbage, cat litter, and dog poop to name a few, but dirt? You may wonder how could dirt be appealing? At least the other stuff might have interesting smells. Whether your dog is the occasional dirt taster or has really developed an appetite for it, eating dirt may be a cause for concern and something to look into.

Why Do Dogs Eat Dirt?

This question may need to be answered by your veterinarian. Pica, or the eating of non-food items, can stem from both physical and mental issues. First of all, you’ll want to determine if your dog treats dirt as a rare delicacy or if he has developed an all-consuming need for it. Some dirt eating maybe by happenstance, while some causes might be medically rooted, which we’ll discuss later.

For those occasional tasters, you may notice that your pup only likes the dirt in certain areas. Where the garbage can sits or where you planted a new tree using blood meal are especially enticing spots. Some dogs might develop a taste for insects and actually eat dirt that is crawling with bugs. In these cases, dogs are most likely trying to get at the tasty bits that are within the dirt, not the dirt itself. Some dogs will Hoover the dirt rather than trying to pick out the tasty additions.

Medical Reasons Dogs Eat Dirt

Occasionally, something can be off in your dog’s body that tells him that he needs to eat dirt. Usually they are trying to replace key components that may be missing for normal bodily functions. Here are a few medical reasons why dogs turn to a dirt diet.

Disappointing Dog Food

Eating dirt could be your dog’s way of telling you that something is missing from his diet. Dirt is rich in minerals and can contain vitamins, so your pup may seek these nutrients out if their diet is lacking. If you’re feeding a commercial dog food that meets AAFCO standards, then you should be alright. AAFCO standards are in place to make sure dog food formulations contain the necessary nutrients to support the average, healthy animal.

However, if you’re feeding a homemade diet, you’ll probably want to check with your veterinarian to make sure that it’s balanced. For example, a boneless, raw meat diet may be low in calcium and phosphorus, both essential nutrients for proper muscle and bone function. Dogs are survivors and quickly find other sources of essential nutrients.

Self Medication

Those more convergent thinker canines may use dirt as a way to self medicate. Dirt can not only soothe an irritated stomach and digestive tract, it can also increase intestinal contractions to move offending substances out of the body more rapidly. Dirt that is heavy in clay can actually detoxify. We know this is true from the various spa treatments that use mud to rid the body of harmful toxins. So your pup’s dirt obsession may stem from an upset tummy…probably from eating last night’s garbage.

Lingering Illnesses

Your dog’s body may be craving these dirt snacks secondary to some other chronic illness. Anemia, or a low number of red blood cells, can lead to an iron deficiency. Dogs may gulp down dirt in order to up their iron levels. Anemia can occur due to a primary autoimmune disease or secondary to things like ulcers, intestinal or external parasites, certain cancers, or chronic intestinal inflammation. With all of these conditions there can be continued blood loss that leads to low red cell numbers and iron deficiency.

Other diseases like kidney failure and hypothyroidism can lead to anemia because of lack of red blood cell production. Either way, not enough red blood cells equals not enough iron equals your dog looking for iron in the dirt.

Can Eating Dirt Be A Behavioral Issue?

Puppies will eat absolutely everything. It’s just one of the ways that they explore their world. This is a behavior that most typically grow out of, however. Adult dogs that still eat dirt may be doing so out of boredom. If you can’t imagine a dog being bored, think about a Jack Russell or a working dog breed, one that just exudes energy. Now keep them locked up all day with no where to run, no social interaction or mental stimulation. This could make them turn to dirt eating as a form of entertainment. Working dogs appreciate a job to keep them entertained and stimulated, even if it’s as simple as keeping your yard free from squirrels.

Dogs can exhibit behavioral disorders like obsessive compulsive disorder or neurosis. Much like the person with OCD that has to turn the light switch off and on three times before entering a room, dogs with OCD may turn to eating dirt as a way to relieve their anxiety and stress.

Is Eating Dirt a Problem For Your Dog?

In most cases a little dirt here and there is no big deal. If your dog’s dirt habit becomes more than just the occasional taste, then you should start looking for some reasons. Start with a visit to your veterinarian to rule out any medical causes and talk about behavior modification.

Another thing to think about is that dirt contains more than just dirt. There could be pesticides, herbicides, or other toxins mixed in that can be troublesome for your dog. Also, rocks that get inhaled along with the dirt can cause intestinal obstructions, so don’t let your dog treat your yard like a dirt smorgasbord.

Getting Your Dog to Stop Eating Dirt

To stop your dog’s dirt habit, first try to get to the bottom of why he’s eating it in the first place. Pay attention to how often he’s partaking and if he has some favorite spots. If this doesn’t provide any answers, you’ll want to rule out medical conditions by visiting your veterinarian.

If your dog is eating dirt out of pure boredom, it’s time to spice up his life a bit. First and foremost, make sure your pup gets plenty of exercise. He needs to stretch his legs everyday. For some dogs a trip around the block isn’t going to cut it. They need social interaction and mental stimulation as well. The best way to do this: play! Playing with you and with other dogs is great exercise, and games of fetch or learning new tricks exercises her grey matter as well. Both ways will give her something else to do other than looking for her next dirt snack.

If you can, remove the source. This goes for those dogs that are particularly attracted to certain areas of dirt. If you continually dump your cooking grease in the dirt beside your garage, it’s time to stop. You may have to fence around plants and trees that are enticing as well.

Provide your pup with lots of safe and interactive toys that not only satisfy his need for chewing but also give him some mental stimulation as he tries to get the treat out. It can sometimes be hard to give your dog the time he needs everyday. On those days that you know you’ll be working late and a trip to the dog park just isn’t in the cards, consider sending your friend to a doggy day care. Here he can make new friends and burn some of that endless energy away.

Whatever you do, don’t scold or punish your dog for eating dirt. Much like a toddler, dogs may want to do it more if they think they’re not supposed to or they will just become more secretive about it. Instead, try to distract them with toys or play when they go in for a dirt bite and use positive reinforcement when they listen to you.

Eating dirt may seem like just another one of those crazy things your dog does. In some cases it is, but in some cases it can be indicative of something deeper that needs to be addressed. Dogs choose to snack on dirt for a number of reasons, both medical and behavioral. You can usually resolve your dog’s dirty little secret by exposing the cause and working toward.

5 Common Running Injuries: Causes, Prevention, and Treatment

October 31, 2018 by Kathleen Leave a Comment

The first time I experienced knee pain as a runner was confusing. On the one hand, I thought I should push through the pain because “no pain no gain”…right? But on the other hand, the more I ran, the WORSE my knee felt.

In my gut, I knew something was wrong. But as a beginner, I had NO IDEA what running injuries actually were. I didn’t understand that my approach to running was causing the injury. It was not due to running itself.

You see, statistics show 60-80% of runners get injured every year. Those numbers represent anything from a minor nuisance to a running ending injury. But regardless of the severity, the simple fact is that a majority of runners develop an injury each year. And some injuries are more common than others.

Here’s the thing – it’s critical to change the way you view running injuries. Understand that if you experience pain while running, then you are the one causing it.

This understanding can be discouraging, but it does not have to be. I say this because if you are the one causing the injury, then you are the one who can cure it. And all it takes is a few simple adjustments in your approach.

That’s where I come in. Keep reading and learn the adjustments you need to make. First I will break down running injuries by category. Next, I will explain what causes running injuries. You will then receive a breakdown of the 5 most common running injuries. And finally, I will end with 12 tips you can use TODAY to both treat and prevent running injuries.

Sound like some information worth reading?

Great! Let’s get started. Let’s discuss the two main categories of running injuries.

The Two Categories of Running Injuries

Running injuries can be frustrating. With different pains shooting from different parts of your body, it’s sometimes difficult to determine the specific injury you have.

Also, running injuries can seem one of a kind. Like it’s unique to your circumstances. But the truth is running injuries are common. You can sum them up in two categories: acute or chronic. Keep reading as I explain both.

Acute Injuries

Have you ever fell down while running and scraped your knee?
Ever sprain your ankle?
Or hit your head on a tree branch?

Each one of these examples represents an acute injury. Basically, it’s the kind of injury that just happens.

Maybe you tripped over a curb or ran into a car, or maybe even broke a bone. As you can see, these injuries are non-preventable. They are accidental in nature.

To avoid an acute injury just be careful. You must take the necessary precautions while running. Remember – safety first above all.

Although acute injuries happen from time to time, they are not the most common when you run. The injuries that develop most frequently are chronic running injuries. I will explain them now.

Chronic Injuries (Overuse Injuries)

Chronic injuries are better known as overuse injuries. The majority of runners suffer from this type of injury. Pain will usually surface repetitively and get worse over time. It’s that pain in your knee or lower leg that seems to linger no matter what preventative actions you take.

And here’s the worst part: chronic injuries have the chance to turn into acute injuries if you are not careful. So, it’s essential to take precaution if you begin to develop an overuse pain.

Yes, there is “good pain” when you run. An example of good pain is when your legs are sore from physical exertion. If you push through this pain, then you will become a better runner. Here is when you increase endurance or speed. But there is also bad pain, like pain from an injury. If you push through this pain, you will do damage.

If you are unsure what pain you are experiencing then visit a doctor. This will provide a direct path to a quicker recovery.

However, if you’re anything like me, you will try to handle the situation yourself. If this sounds like you then I’d like to offer a tip. That is, if the pain you are experiencing is only on one side, then you are most likely experiencing BAD pain. For example, if only your right knee hurts or left heel, chances are it’s “bad pain.”

If the pain is one-sided, it’s critical to stop and analyze your situation. Here is when you should take action towards your recovery, not your training program.

So, now that you know overuse injuries are the most common, the question becomes…”What actually causes overuse injuries?”

Let’s answer this question in the following section.

What Causes Overuse Running Injuries?

The reason why you develop overuse running injuries can seem like a mystery. Especially if you are new to running. But the truth is…it’s not. There are only a few reasons why you are experiencing an overuse injury. Here are the three main reasons…

1. The Wrong Shoes

Yes, believe it or not, wearing the wrong shoes cause injury. That’s why the further or longer you run the worse your injury becomes.

Think about it. Let’s say you have flat feet which cause you to overpronate. Naturally, your foot will excessively roll inwards. In this case, it’s ideal to buy a shoe made for overpronation.

A supportive shoe designed for overpronation will come with an inner support system. This support will evenly distribute impact when your feet strike the ground.

With extra support, you are no longer running on the inside of your feet. Your body weight is no longer unbalanced while running. You are now running evenly thus preventing injury.

But let’s say you unknowingly buy a shoe designed for supination with flat feet. This becomes a HUGE problem because a supination shoe supports runners with high arches. And runner’s feet with high arches typically roll outwards when their foot strikes the ground.

Could you imagine what this type of support could do for a runner with flat feet? That is, putting support on the outside of the shoe causing a further degree of pronation?

It will WREAK HAVOC on your lower legs!

Runner’s knee and plantar fasciitis is only the start. Now the more you run, the more injured you become.

The problem for most beginner runners is they have no idea shoes can cause injuries. And worse, if you are entirely new to running, then you may think the pain is normal.

That’s why it is CRITICAL to buy a shoe that matches your footstrike. You will thank yourself in the long run.

2. Poor Technique

The second most common cause of overuse running injuries is poor technique. Most runners tend to lean back and heel strike. But if running is “controlled falling,” then heel striking is like applying a set of brakes. Each time your heel strikes the ground, it sends a powerful shock straight to your lower legs and knees. And in running your foot strikes the ground A LOT.

Here is where most knee problems develop.

Heel striking can lead to injury FAST. Yes, most shoes come with cushioned heels just for this reason, but it’s essential to work on a proper form. This will help ensure an injury-free experience.

Poor form throws your body off balance. Bending at the waist, feet pointing outwards, and heel striking are all examples of bad form. Run like this and the possibility of injury increases drastically.

So what can you do to fix your running form starting TODAY?

Here are 5 simple tricks you can apply right NOW…

Lean forward
Land mid-foot
Keep feet straight
Take short strides
Relax your body

Follow these tips, and you are off to a great start. There’s plenty of videos available online providing instructions on each. Practice one at a time and do not rush. Do this, and you can watch your injuries begin to dissolve.

3. Too Much Running Too Soon

As beginners, we are excited to run. And as experts, we are hungry to succeed. We want to progress, and we want to do it fast. But here’s the problem: it takes time for your body to stress, adapt, and grow.

Consider this: if you just run, run, and run then you are only experiencing stress, stress, and stress. You are allowing no time for recovery. Enough repetitive stress without time to heal can lead to injury. And it does so for both beginner and expert runners.

If you remember anything remember this: you do not gain endurance while running, you gain endurance while recovering.

As a beginner, I recommend not running more than 3 days per week. There are plenty of training programs that support this. Even as an advanced runner myself, I don’t run more than 3 days per week. And that’s one of the reasons I race incredibly long distances over and over again.

By running less often, I stay injury free.

It takes patience to master long distance running…so take your time.

The 5 Most Common Running Injuries

Now that you understand what causes running injuries let’s discuss them individually. Read on for the 5 most common running injuries.

1. Patellofemoral Stress Syndrome (PFSS)

Also known as runner’s knee, PFSS occurs when there is damage to the tissue of the kneecap. Typically, the damage occurs behind the kneecap. It can range anywhere from a minor irritation to a full-fledged painful experience.

When it comes to running with patellofemoral stress syndrome, you typically experience the most pain at the beginning of your run. But as your body warms up the pain fades away. Then each run after will become more painful.

Runner’s knee can also create pain in the morning when you first get out of bed. It’s the most common running injury there is, and it can last the longest.

2. Iliotibial Band Syndrome (ITBS)

Also known as IT band syndrome, ITBS is a chronic injury of the knee. The IT Band refers to a long tendon that runs down the length of the thigh attaching below the knee. Unlike runner’s knee where the pain is inside the kneecap, ITBS creates pain on the side of the knee. The pain is usually above where the knee bends. IT band syndrome can become too painful to run through. It can prevent you from fully extending your knee thus preventing you from running. It’s not as common as runner’s knee but still affects up to 12% of ALL runners.

3. Shin Splints

When you experience pain on the front of your lower leg, chances are its shin splints. Unlike other injuries, you can typically still run with shin splints. Using athletic tape will help. But if the pain consists it may require a doctor’s visit. Push it too far, and you could end up with a fractured shin bone. So be cautious.

4. Achilles Tendonitis

Simply put, achilles tendonitis is an overuse injury of the achilles tendon. The achilles tendon is a tissue band that connects the heel bone to the calf muscles. Like most common running injuries, achilles tendonitis typically develops from running too much too soon. Remember, a healthy runner is one that progresses slowly. They allow their body to adapt and grow gradually.

5. Plantar Fasciitis

Plantar fasciitis is the most common foot injury for runners. The pain you experience from plantar fasciitis is usually found at the arch or heel. The injury develops from damaging your plantar fascia. The plantar fascia is a band of tissue that starts at the heel and stretches to the base of the toes. Like most overuse injuries, the pain starts small but gets worse with each new run if left untreated.

So, now that you have a brief understanding of the 5 most common running injuries, let’s answer THE question. Let’s answer THE question that’s been in your mind since the start of this guide…

The question is this: “How in the world do I get rid of my injury?”

Don’t worry, I have some effective tips to help. Read on as I provide 12 tips you can apply TODAY to both treat and prevent running injuries.

12 Incredibly Useful Tips to Treat & Prevent Running Injuries

Your steps towards treating your injury will also be the same steps to prevent it. That’s because running injuries develop from doing something wrong. So doing something right will treat your current injury AND prevent a new one from surfacing.

With that said, here are the 12 tips for preventing and treating common running injuries…

1. R.I.C.E.

First, you should practice RICE with an injury and after more strenuous runs. RICE stands for rest, ice, compression, and elevation. If you have an injury, start by taking at least two weeks off. This is your REST period.

Yes, taking a few weeks off may slow your progression. But considering the circumstances, it may not affect it at all. You see, it takes 10-14 days even to begin to lose endurance. So, even with two full weeks off from running, you are not losing much ground at all.

The second and third part of the acronym, COMPRESSION, and ICE, can be performed together. Simply pick up a cold compression wrap and apply it periodically to the injury. 20 minutes on and 20 minutes off. Some wraps even come with a hand pump for extra compression. The combination of ice and compression will help speed recovery.

Lastly, make sure when using a cold compression wrap to ELEVATE the injury. This helps reduce the amount of blood flow that spends time in the injured area. Elevating the injury will reduce swelling, inflammation, and pain…a receipt for a quicker recovery.

2. Wear the Right Shoes

As mentioned earlier, it’s essential to wear a shoe that compliments your footstrike. Determine if you overpronate, underpronate (supinate), or have a neutral stride. If you are unsure, then visit your local running store.

If you are too busy then here’s a tip: runners with flat feet typically overpronate while runners with high arches tend to supinate.

Also, if you have an injury already, I recommend finding a cushion and supportive shoe. This will provide extra shock absorption and compensate for poor running form.

The right shoe means you no longer have the wrong shoe, and that can make all the difference in the world.

3. Practice Proper Running Form

As mentioned earlier, if you practice those 5 simple tricks to improve running form then you will prevent and possibly even get rid of your injury. The 5 tricks are lean forward, land mid-foot, keep feet straight, take short strides, and relax your body.

Practice these 5 simple tricks, and you will make HUGE strides in your battle against running injuries.

4. Progress Slowly

Progressive training is the foundation of long distance running. Developing endurance cannot be rushed. If you do rush then your chances of injury and burnout significantly increase. I recommend following the 10% rule.

The 10% rule states your distance or time should increase only by 10% each week.

Pretty simple…right?

For example, if you run a total of 20 miles this week, then only run 22 miles next week. Or if you ran for 3 hours this week, you should only run for 3 hours and 18 minutes next week (assuming you are running at the same pace).

By applying the 10% rule, you are controlling your progression. You are no longer putting too much stress on your body too fast. At this pace, injuries are much less likely to occur.

5. Strengthen the Muscles Around The Injury

To treat and prevent running injuries, strengthen the muscles around the injury or where you are prone to become injured: knees, legs, feet, and ankles. You can do this with body weight or weight training.

Personally, I prefer bodyweight exercises like leg raises, hip flexors, and swimming. It provides enough stress to the injury to fasten recover time, but not too much where you risk making it worse. So, play around with a few different exercises and find a program that works best for you.

6. Increase Flexibility with Yoga

Maintaining good flexibility will prevent running injuries. If you remember, one of the tricks to better running form is to relax your body. You don’t want to run stiff. Flexibility will allow your body to become more mobile. It will increase your range of motion.

Personally, yoga has had the most significant impact on my flexibility as a runner. I had NO idea how inflexible I was until I started bending my body in different yoga positions.

Want to try yoga?

You can follow an online video at home or join a class. Once you gain enough experience, you can even go off on your own.

If you decide to start yoga, here’s some advice: stay humble, take your time through each pose, and don’t rush the process. Yoga, just like running, takes patience and a consistent effort. So don’t force a pose. Your body needs time to adapt.

Also, yoga will strengthen your core. Having a strong core will support the rest of your body. It provides an increase in strength as well as better posture. Yoga is a win-win when it comes to treating and preventing running injuries.

7. Use a Foam Roller

Implementing a foam roller will benefit you in two ways. First, it increases circulation which promotes a quicker recovery. And second, it loosens up your muscles and tendons. This prevents future injuries from occurring.

I use a foam roller routinely. It has made a big difference in preventing future injuries from occurring.

If you are dealing with IT band syndrome, then I HIGHLY recommend using a foam roller. Work it into your daily routine. Using a foam roller will loosen up the IT Band and help relieve an enormous amount of tension in your legs.

WARNING: when you first use a foam roller it will be painful. The fact is your muscles are still soft and tender. But once you make it a daily practice, the pain will go away. One day it feels like torture, and the next…a day at the spa.

To ease into foam rolling, put one leg on the roller and one leg on the ground. This will take some weight off your leg thus providing a more comfortable experience.

8. Walk to Warm Up

Warm up before each run. Start by walking for 5-10 minutes and then bring it to a slow jog. Finally, start running at your desired pace.

Warming up your body will ease it into running. It gives your body enough time to loosen up before picking up the pace. As you can imagine, this will prevent injury.

Although flexibility is necessary, I do not recommend stretching before a run during your warm up. This can also lead to injury since your body is too tight. Slowly running and gradually easing into your run is the best warm up. It will help prevent injury from being stiff, tired, and cold.

9. Listen to Your Body

As I mentioned earlier, there is a difference between “good pain” and “bad pain.” GOOD pain is “pain from gain,” and if you push against it, you will expand by demand. Bad pain is “pain from strain,” and if you push against this pain, you will become injured. That’s why it’s essential to listen to your body when pain arises.

If it doesn’t feel safe, then chances are it’s not. Push your limits but be careful it’s not the limits of an injury.

10. Eat Clean and Healthy

When you eat healthily, you become leaner and more balanced. You also have more energy for running and stay consistent in your form and posture.

Eating healthy is the foundation of everything in our lives, including running.

You can’t build a house on a shaky foundation just like you can’t be a healthy runner without eating healthy foods. You will carry yourself better and avoid more injuries from excessive body weight and fatigue.

What can you do to eat healthier?

Simple, eliminate as much processed foods as possible. Eat a diet rich in green water-soluble vegetables. And watch the sugary drinks.

Remember—a few small steps every day towards a healthy lifestyle will have a HUGE impact on your prevention towards injury.

11. Use Athletic Tape

In some cases, athletic tape allows you to continue running with an overuse injury. Different medical professionals use different methods of taping. It’s wise to consult your medical professional before trying it yourself. There’s also plenty of videos available online that provide directions on how to apply tape to your injury.

Taping methods are dependent on the type of injury you are experiencing.

It’s important to note that athletic tape is only a short-term fix. Yes, it helps you run when pain arises. However, it doesn’t deal with the cause of the injury.

12. Change Your Mind

Change your mindset. Don’t identify with your injury. It’s not “my injury” it’s “an injury.” Many runners identify themselves with an injury so much that it becomes a part of who they are. Unknowingly they have made it much more difficult to recover.

They say “my bad back” or “my bad knees.” But identifying with an injury only provides an excuse for not treating it. It lets you off the hook.

Long distance running takes self-discipline.

Remember, 100-year-old runners have crossed the finish line of a marathon. Just last month the oldest man in history finished an Iron Man. And a few months prior a woman shattered the 70+ age marathon record.

The point is this: your limitations are only created in your mind. There’s a solution to your injury, so learn it, and become a better runner from it.

Looking back, every single injury I ever experienced helped me become a better runner. A runner able to identify excuses and find solutions to the many problems that arise.

No, I’m not saying injuries are something you should wish for. But what I will say is if you have an injury, try to learn from it instead of regret it. Acknowledge the injury, do not identify with it, and use it as an advantage to become a better runner.

Conclusion

As you now know, running injuries are widespread. Overuse injuries of the knees, lower legs, and feet develop in most runners. But by reading this guide, you now understand running injuries. And most importantly, you now know how to treat and prevent them so you can get back to running as quick as possible.

But remember—just reading this will not heal your injuries.

So, what’s the most important step you can take for your running injury?

The answer: ACTION

Take action TODAY so you can be a healthy injury-free runner TOMORROW.

The 10 Best Running Shoes for Shin Splints 2018 (As Recommended By Experts)

October 28, 2018 by Kathleen Leave a Comment

SHIN SPLINTS…two words a runner NEVER wants to hear. But unfortunately, it’s a recurring problem for many runners of all skill levels. In fact, shin splints account for 10-15 percent of ALL running injuries every year. I know…who thought a shin could cause so much pain for so many runners?

They don’t sound painful looking from the outside in, but that’s until you experience them. Trust me, I’ve been there, the pain from shin splints can stop you dead in your tracks.

If you are experiencing pain below the knee but above the ankle when running, you may be wondering what’s going on. And most importantly, you may be in search for a way to stop the pain.

And I don’t blame you.

No one at any experience level wants to feel pain from injury when they run…I know I don’t.

Here’s the thing: although running is challenging, it shouldn’t be a painful process. Yes, you suffer at times, and some pain you should push through. But overall, running should be an enjoyable experience. No runner should ever push through an injury…NO runner.

Here’s the good news (yes there’s good news!): by using the right running shoe, you have the potential to prevent and even stop shin splints. But it all starts with the understanding of shin splints and why they develop. So first, let’s go over precisely what shin splints are. We will then discuss the difference between standard running shoes and shoes designed for shin splints. Next, we will touch on the benefits of choosing the right shoe for YOU and finish with the top 10 best shoes for shin splints in 2018.

Sound like some useful information worth reading?

If you are experiencing shin splints, then I bet your answer is…ABSOLUTELY.

Oh…by the way, you have just stumbled upon one of the best running shoe guides for shin splints out today. So, let’s get started and help get rid of your shin splints for good.

It’s time for YOU to take charge…not your injury.

What are shin splints exactly?

As mentioned, shin splints are lower leg pain. Specifically, it’s a pain that occurs below the knee but above the ankle. Most runners think shin splint pain is only located on the front of the leg. But the truth is, the pain can occur on either the front outside of the leg OR the inside.

Simply put, it’s any pain that surrounds your shin bone from any angle.

And although the explanation isn’t complicated, stopping shin splints can be a bit more involved. They have the potential to be a minor nuisance or a running ending injury. So, let’s get them under control starting TODAY.

And again, trust me, I know, I’ve been there. I’ve had my own battle with shin splints, and I can tell you after I made a few adjustments, I never experienced them again. So, if you keep reading, I will help you do the same.

How do shin splints develop and what can be done about it?

Remember this: Shin splints are known as the “too much too soon” injury. Shin splints typically occur from building up your mileage too quickly and doing so with a shoe that does not compliment your footstrike.

Do you see the self-sabotaging cycle?

Not only are you progressing too fast for your body to adapt to its new stresses, but you are doing so in a shoe that is completely throwing off the balance of your body.

Now you’re putting too much force on one side, like the side of your shins! Then you wonder why your shin splints have become a recurring pain and not just a one-time issue. Here’s when you become a frustrated runner.

How can you progress as a runner when every time you run faster or longer you are stopped by the painful sting of a shin splint?

The answer: you can’t.

How can you when the more you run, the more injured you become?

It just won’t happen.

And here’s the worst part of all–if you keep running on painful shins, then your common overuse injury can turn into an acute injury like a stress fracture. That’s a quick way to put you out of commission…and FAST.

So how do you treat shin splints? How do you get rid of the pain?

Fortunately, it’s a lot easier then you may think. Besides progressing slowly (no more than 10% of your prior week’s mileage or pace), you can take two steps…

Step 1: Wear a shoe designed for shin splints that compliment your foot strike

Step 2: Practice good form

Not bad…right? Remember–one without the other and you’re just spinning wheels in the healing process.

But here’s the best news of all: running shoes that help with shin splints will also compensate for poor form! So, once you have the right running shoe, you can work towards a proper running technique.

The moment you begin running in a shoe designed for shin splints and your footstrike is the moment you start eliminating shin splints for good.

So, before we pick out a shoe, let’s jump into the differences between a standard running shoe and one designed to help with shin splints. Knowing the difference will help you pick out a running shoe that’s best for YOU and your style of running.

How do shin splint running shoes differ from standard running shoes?

This may surprise you, but there aren’t “shin splint” running shoes. No, you will not find a quality running shoe that is ONLY designed for shin splints, they do not exist. However, what you will find are running shoes that are designed to assist. These running shoes will have cushion…and A LOT of it. Extra cushion will help absorb the shock caused by striking the ground. That’s versus the force making its way to your lower legs where your shins are located.

Next, shoes designed to help with shin splints will be supportive. This way your body will have a balanced and natural stride also providing relief to your shins. So, it’s critical to find a running shoe that’s supportive of your footstrike in addition to superior cushioning.

For example, if you have flat feet, you most likely overpronate. This will cause an inward roll thus providing more force to one side of your leg. Enough force in one place and you can cause injury, like shin splints. Your knees will most likely hurt too. So, if you buy a shoe that’s supportive for overpronators, you rebalance your body and spread the force out equally throughout your legs. Then add in more cushion to absorb shock, and you’re on a direct path to an injury-free running experience.

Remember this: running shoes cannot be standardized. A shoe that provides relief for your running style may not provide relief for another.

Overall, the critical factors to look for when choosing a running shoe for shin splints are as followed…

Best Running Shoes for Shin Splints.4

Extra cushion to absorb shock.
Supportive to balance your body.
Motion control to help with form.
Low heel drop to relieve pressure on your shins.
Snug fit to prevent movement inside your shoe.
Flexibility so your shins can stretch.
A new model so you can buy multiple pairs since a worn shoe can also cause shin splints.
Arch support to help absorb shock.
Extra cushion on the heel to support those who heel strike.

Now that you understand what to look for in running shoes for shin splints, let’s quickly discuss the benefits.

Benefits of choosing the right shoe

I’m not sure what’s better, crossing the finish line of a race or FINALLY finding a cure for an injury you’ve been battling. Either way, once you find a shoe that relieves shin splints, you will experience many benefits. Some of them are as followed…

Better running form. Yes, finding the right shoe to match your footstrike will help your body align and promote good form. Plus, because of this better form, you will have more time to work on a solid technique without worrying about further pain from shin splints.
More flexibility. With no pain in your shins, you have more mobility in your strides. This will help prevent injury.
Long lasting shoes. When your body is striking the ground evenly, your shoes will not wear out prematurely. That means less money on shoes and more miles running.
Comfortably run on hard surfaces. Shoes designed for shin splints have added cushion.
Relief for flat feet. Runners with flat feet will no longer be prone to shin splints.
Run faster. That’s right, no more holding back because of shin pain. You will gain more freedom to let off the brakes and run to your true potential.

Now that you know the benefits of a running shoe that helps with shin splints, it’s time to move on to the fun stuff. Next, I will provide a review for the top 10 best running shoes for shin splints in 2018.

Reviews of 10 Best Running Shoes for Shin Splints 2018

1. Asics Gel Nimbus 20 – Best choice for neutral runners

Right here…the Asics Gel Nimbus 20’s, are the best shoe you will find for shin splints if you are a neutral runner. What they do really well is absorb shock, and that’s a key to eliminating shin splints. The cushion of the shoe is literally built into its name. The “GEL” in Gel Nimbus is referring to its rearfoot and forefoot GEL Cushioning System. You will notice the GEL technology is designed in the rearfoot as well. This is essential since most runner’s heel strike.

It’s comfortable all around too. Many of its users say it feels “soft” and provides a smooth ride. The shoe even has an Impact Guidance System specifically designed to keep your stride inline and your body balanced. No, it’s not a cheap running shoe, but if you are experiencing shin splints and have a neutral stride, then it may be worth a try. It definitely exceeds its value. When you’re done, like other runners, you may even go as far to say it’s like “running on pillows.”

For Women

For Men

Pros:

Extra cushion all throughout the shoe to absorb shock which helps to prevent injury.
Its users say it fits to size, so no time-consuming returns.
Referred by orthopedics from around the world…should I say more?
Breathable upper section to provide even more comfort to your run.

Cons:

High sticker price.
Too narrow for some runners with wide feet.

2. Hoka One One Clifton 4 – Best choice for long distance neutral runners

Sometimes when you buy a comfortable shoe, they can be heavy. You get stuck in a dilemma of choosing between comfort+support or lightweight+fast. But what Hoka One One does the best I think is provide a running shoe that is not only the most comfortable in the industry but lightweight as well. That’s why many ultramarathon and mountain runners use Hoka One One running shoes.

So, where does the Hoka One One Clifton 4’s come in on the cushion scale? The TOP. Yes, this is Hoka One One’s most cushioned shoe. If a runner who runs 100 mile races says they are comfortable, then YES, I’d say THEY ARE COMFORTABLE and ABSORB SHOCK. For a neutral runner, this may be the answer to your shin splint problems.

Between its low heel-to-toe drop, excess foam, and 3D puff print frame, you have the comfort and support you need to take your running to the next level. The smooth ride is felt instantaneously. Now, remember, Hoka One One shoes have a large sole. They will take some time getting used to, but when you do, I hear it’s an incredible experience. Its users say once you experience the Hoka One One way of running…you will never go back.

For Women

HOKA ONE ONE Women's Clifton 4 Running Shoe

For Men

HOKA ONE ONE Men's Clifton 4 Running Shoe

Pros:

Excellent cushioning and lightweight to provide a smooth, comfortable, and fast ride.
Its stability will keep your running form in check and body balanced to prevent injury.
Soft upper mesh provides additional comfort.
Roomy toe box will let your toes breath and provide room for them to expand.
Hoka One One has a great return policy and guarantee …check it out.

Cons:

Tall soles take time to get used to.

3. Asics Gel Kayano 25 – Best choice for runners with flat feet who want to run long-distance

If you have flat feet, then chances are you overpronate…I know I do. And if you overpronate you may experience shin splints…I know I have. Well, the Asics Gel Kayano 25 will help with both. That is, it will compensate for your overpronation thus preventing shin splints and providing a platform for the healing process to begin.

First, they offer the Asics signature GEL technology. The same technology found in the GEL-Nimbus’s. So, it goes without saying its shock absorption is superior. Then add in its Impact Guidance System to help with overpronation, and you have right in front of you a flat foot long distance runner’s dream shoe. That is, a supportive running shoe to get you through those miles, those long, LONG miles. So, whether you are looking for a shoe for exercise or one to lace up and train for your next race, if you overpronate, this is one of your best options. Now you will run with much better form preventing stress causing injuries like shin splints and runner’s knee. Its users praise this shoe for its superior comfort and long lifespan.

For Women

ASICS Gel-Kayano 25 Women's Running Shoe

For Men

Pros:

Superior cushion to absorb shock and provide a smooth running experience.
Lightweight so you can run with a little extra speed.
Excellent shoe for running long distances like half or full marathons.
Supportive of promoting a natural stride thus preventing injury.

Cons:

Too firm for some.
High price.

4. New Balance 940V3 – Best choice for stability

Stability in a running shoe helps keep your foot from rolling in and relieves pressure on your shins. And in my opinion, New Balance is the industry leader when it comes to stability. So, if you are looking for a smooth, stable, and cushioned ride, then give the New Balance 940V3’s a try. Made for overpronators, this shoe is excellent for running long distances.

I’ve run in New Balances for years, and their quality is always top notch. No, they don’t come with a laundry list of special features and innovative technologies, but they get the job done, and they do it well. One of the best benefits for this shoe its full-length ABZORB cushioning. This wraps under the entire foot providing superior cushion and shock absorption. Bigger runners love this shoe and flat foot runners praise it for preventing injury.

For Women

For Men

Pros:

A perfect combination of comfort and support with its T-BEAM support and ABZORB cushioning to prevent injury.
Unique medial post design provides control for those who overpronate promoting a more natural stride.
Simple design and extremely durable for a long life span, yes, you get your money’s worth with this shoe.
New Balance is one of the top companies when it comes to running shoes.
Great price for excellent quality.

Cons:

Limited color option.
Too simple for those who like features.

5. Saucony Cohesion 10 – Best choice for beginners

The Saucony cohesion is an excellent neutral cushion shoe for all runners whether it’s your first time putting on running shoes or the millionth. That’s why they are so popular. They are a top choice for beginners who want to advance to a more experienced runner. So, whether you take them out for a quick jog around the block, a fast treadmill workout at the gym, or a long training run, you can rely on this shoe. However, I wouldn’t use them for marathon training. Shoe companies like the Asics, Brooks, and New Balance are better for the really long stuff.

Through their injection-molded EVA and GRID technology, this running shoe becomes one of the most reliable and comfortable shoes on the market today. Its users praise it for its comfy and lightweight feel. Some users have even gone as far to say they have eliminated all their lower leg pain.

For Women

Saucony Women's Cohesion 10 Running Shoe

For Men

Pros:

Made by Saucony, a leader in the athletic market, so you can rely on them.
Superior comfort for runners of all sizes.
Great breathability from their upper mesh, so it’s an excellent option for running on a hot day.
Excellent traction for a road shoe.
Extra shock absorption to redirect impact from your lower legs.

Cons:

Not a top choice for running longer distances like marathons
Not too stylish.

6. Mizuno Wave Inspire 14 – Best choice for shock absorption

If you are looking for an innovation shoe design which is a leader in shock absorption, then look no further than the Wave Inspire 14. Mizuno provides an innovative wave technology to their shoes. It’s inspired by nature and mimics the way waves work. Within the shoe is a wave plate that disperses energy from impact when your feet strike the ground. The plate allows the shock a broader area which provides a superior smooth and stable ride.

As you can imagine…an excellent way to prevent shin splints.

Even with all its innovative technology they still remain incredibly flexible, grippy, and snug. Although there are no guarantees, this shoe has been answering the prayers of many injured runners who suffer from overuse injuries. You’ll get both moderate stability and their dynamotion FIT for guidance through the entire heel to toe transition. It’s responsive, fast, and great for both short and long runs alike. Its users love its wave technology, some say it’s one of a kind.

For Women

Mizuno Women's Wave Inspire 14 Running Shoe

For Men

Mizuno Men's Wave Inspire 14 Running Shoe

Pros:

Excellent cushion and shock absorption from its innovative wave technology.
Fast and responsive for a quick and springy stride.
Extra room in the toe box…who doesn’t like a little wiggle room?
Lightweight in nature for fast transitions.

Cons:

Higher price for a less known company.
Heel drop is a bit on the higher side.

7. Brooks Ghost 11 – Best Choice for road runners looking for a little off-road action

When I think of the Brooks running company, I think of marathon running. So, if you are looking for a neutral shoe, are dealing with shin splints, and want to run longer distances, then take a look at the Brooks Ghost 11. With this shoe, you get excellent cushion through their segmented crash pad and their well-known BioMoGo DNA foam midsole. I’ve personally run in Brook’s shoes, and they are indeed built for distance runners, many marathon runners swear by them.

This shoe, in particular, is a little different because it has extra traction. So take them out on a long road run and hit up some light trails in the process. If you are looking to step into the trail running world then here’s your chance to turn a negative into a positive. Buy these shoes to help with your shin splints and go hit a few trails. Happy trails…

For Women

For Men

Pros:

Excellent cushioning for a more comfortable long run.
Excellent grip for slippery roads or even some light trails.
Upper mesh is both breathable and comfortable.
It’s made by Brooks, so you know they are superior on longer runs like half and full marathon training.

Cons:

Not good for runners with flat feet.
The extra grip means extra weight.

8. Nike Air Zoom Vomero 13 – Best for neutral runners who want color options

As long as it meshes with your footstrike, you can’t go wrong with a Nike running shoe. They’ve been designing running shoes since the beginning of time. Nike has found a way not just to make an affordable shoe, but to provide multiple color options and an exceptional lifespan. So let’s discuss the Nike Air Zoom Vomero 13.

One of its best features is its Flywire technology. To sum it up, this technology prevents your feet from slipping in any direction. As you can imagine, this helps keep your body balanced when your foot strikes the ground. This prevents overuse injuries like shin splints, plantar fasciitis, and runner’s knee. Remember–they are a neutral shoe, so high arch and flat feet runners should stay away. But if you have a neutral footstrike, you can benefit significantly from this running shoe. They are also super snug providing even more stability and comfort. It’s even packed with Lunarlon foam for extra cushion and vents well too. Its users love its design, but hey…its Nike, what else would you expect?

For Women

For Men

Nike Men's Air Zoom Vomero 13 Ankle-High Fabric Running Shoe

Pros:

Extra foam provides an excellent cushion for superior shock absorption and comfort.
Nike makes it…enough said.
Breathable mesh and a lightweight feel.
Flywire technology allows you to stride with confidence.

Cons:

Wears out early for some.
Only made for neutral runners.

9. Brooks Ravenna 9 – Best choice for running a marathon

I personally had the pleasure of testing this shoe for Brooks when they were first released. I trained and ran a marathon in them. As a runner with flat feet, I’d say they weren’t as supportive as some other running shoes. But running shoes can’t have it all, for example, for a comfortable and supportive shoe you usually get a slower shoe with extra weight. Overall, this shoe was light and responsive with moderate support and cushion.

Anyway, if you are a neutral to light pronator with mid arches who wants to run long distances like marathons, these may be an option for you. With mild support and extra cushion, they absorb shock but still provide a responsive spring for speed. You could even use them as a stepping stone to a more minimalist style shoe. It has the BioMoGo DNA biodegradable cushioning like most Brook shoes and an upper mesh design for extra breathability. It’s users love this shoe for running marathons.

For Women

For Men

Brooks Men's Ravenna 9 Road Running Shoe

Pros:

Excellent cushion for long runs like marathons.
A responsive “springy” feel to promote a faster run.
A snug fit so it’s both comfortable and supportive for a more confident stride.
Decent price.

Cons:

Promoted as a shoe for overpronation but may not be the best option.
Too narrow for some.

10. Salmon Speed Cross 4 – Best choice for trail running

The Salmon Speed Cross 4 is one rugged running shoe. Built for the trails, it has MONSTER grip and is an excellent choice for trail runners or runners who want to start running trails. This running shoe is both lightweight and cushioned and keeps your lower legs protected during long trail adventures. Plus, running on trails are better for the legs in regards to shock absorption because of their soft surfaces. This alone helps relieve overuse injuries like shin splints.

Here’s the thing, Salmon is one of the top companies in trail running. They specialize in the trail running community. Mountain runners and ultramarathon runners support their products. With that said, you know their products are durable and built with excellent quality. It’s users love this shoe for its reliability for technical off-road training.

For Women

For Men

Pros:

Excellent grip for the toughest of terrain but not too much for some fast single tracks.
A lightweight trail shoe for faster long runs.
Its Sensifit technology provides a lacing system that keeps your foot secure and snug.
Its Contagrip provides excellent wet traction.

Cons:

Only for trail running
Trail shoes are neutral, so it may cause issues for beginner overpronators.

Conclusion

So, there you have it, 10 of the top running shoes you can choose TODAY to help with shin splints. As you can see, these shoes are designed to absorb shock and help promote proper running form. The combination will add a much-needed relief to your shins and allow you to run further with less or no pain. Well, that’s if you choose a shoe that’s best for you. So pick your running shoe, start slow, progress slow, and allow your body time to adapt to its new running shoe and hopefully you can say goodbye to shin splints for good.

Can You Really Pick Your Baby’s Sex?

October 23, 2018 by Kathleen Leave a Comment

We have all done it: we are talking with our friends or family about kids, and at one point admit ‘I am ONLY having boys’ or ‘If I don’t have a girl, I don’t know what kind of parent I’ll be!’ This banter is often light-hearted, and some couples are determined to have a baby of the sex that they choose. The concept of preconception sex selection brings many ethical dilemmas to light, which we will get to later. For now, let’s talk about the reality of what determines baby’s sex, and then move into current theories around how to select baby’s sex prior to conception.

Quick anatomy and physiology lesson on reproduction: a human’s sex is determined by the two sex chromosomes they receive at conception. Every egg cell (mom) carries an X-chromosome, and sperm cells (dad) can carry either X- or Y-chromosomes. When the sperm and egg unite, the combined chromosomes determine the sex of the new embryo. Girls will have two X chromosomes (XX), and boys will have one X and one Y chromosome (XY).

[Note: there are some genetic diseases in which an additional sex chromosome is present; however, information regarding those conditions is outside of the scope of this article].

To be honest, the chance of just conceiving is rare in itself; the chances of conceiving a particular sex, cuts that number in half. It has been shown that couples who have sex during the woman’s fertile window have a 25% chance of getting pregnant.¹ Add in the fact that there is a 50% chance of conceiving one gender over the other, and the chance of conceiving a boy (for example) during a woman’s fertile window is 12.5%. As we move forward, there will be many options presented that are backed by little to no scientific evidence. The most important thing to keep in mind is you and your potential future baby’s health and safety. Some of these theories can be dangerous for particular populations, and you are strongly encouraged to speak with your primary care provider before pursuing any drastic lifestyle changes.

Assistive Reproduction Technology

Now that you have been sobered into having a critical eye for conception information, let’s get into the medical technology that is out there. There are currently two major technologies out there: IVF + PGD and sperm sorting.

IVF + PGD is Invitro Fertilization plus Preimplantation Genetic Diagnosis. Basically, the mother is given medication to cause the maturation of multiple ova, which are then extracted and combined with sperm of the father or a sperm donor in a petri dish. After the embryos start to develop, a biopsy is performed to diagnose any genetic disorders, and the couple can choose which embryo(s) are implanted into the wall of her uterus. During the biopsy phase is when the sex of the embryo is discovered.²

Right now, this technology is primarily used to avoid passing on sex-linked genetic diseases. For example, Duchenne muscular dystrophy is typically passed down boys due to their only having one X chromosome. However, some clinics will allow couples to use the treatment for sex selection or “family balancing.”²

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Sperm sorting is exactly what it sounds like: take some sperm from the father or a donor, sort out which ones are carrying X’s and which ones are carrying Y’s, and then implant the desired group into the mother’s uterus via intrauterine insemination (IUI) or can be combined with IVF alone or IVF + PGD.² There are two current methods:

MicroSort®: Currently only available in Mexico, North Cyprus, Malaysia, and Switzerland, this technology uses a dye that picks up genetic information to sort. X-chromosomes contain more genetic information than Y-chromosomes, so they show up more brightly, and the sperm are sorted one by one.² Here’s some data:

For couples who wanted a girl, the “female” sperm samples contained 87% X-chromosome-carrying sperm. When used with IUI or IVF, and when a successful conception, pregnancy, and birth were achieved, 93% of couples had a baby girl.²
For couples who wanted a boy, the “male” sperm samples contained 74% Y-chromosome-carrying sperm. When used with IUI or IVF, and when a successful conception, pregnancy, and birth were achieved, 85% of couples had a baby boy.²

Ericsson Albumin Method: This method is more widely available, although it remains controversial because it is based on the theory that Y-chromosome-carrying sperm are lighter and can swim faster than X-chromosome-carrying sperm. This theory has recently been disproven: all sperm are capable of swimming at the same speed regardless of chromosome. That being said, the Ericsson Albumin Method places carefully washed sperm into a layered albumin solution that is denser on the bottom. The assumption is that the Y-carrying sperm will swim faster and reach the bottom layer sooner than the X-carrying sperm. From there, the sperm can be sorted and implanted accordingly.² Here’s the data:

Approximately 80% of couples conceived boys as planned²
A little over 70% of couples conceived girls as planned²
Between 15-30% of babies born with this method will not be the sex the parents hoped for²

FINAL THOUGHTS: Assistive reproduction technology is expensive, and still not a 100% guarantee of getting pregnant, much less having a baby with the desired sex. There is limited access to these methods for parents with non-medical reasons for seeking use of this technology. Another thing to consider is the emotional/ethical challenge that comes with deciding the fate of the embryos that are not implanted into the mother.

“Scientific” Theories

This section is for the theories developed by doctors that still lack evidence of their effectiveness: Shettles and Whelan.

Shettles: This theory was developed in the 1950s, when the belief was that Y-carrying sperm were smaller, faster, and more ‘fragile’ than X-carrying sperm. Dr. Landrum Shettles suggests these techniques to naturally conceive a boy:

Deep penetration. Give the Y-carrying sperm a head start by choosing positions during intercourse that allow for deeper penetration.^2,3 Known positions are “doggy-style,” standing, and straddling.³
Cycle timing. Because Y-carrying sperm was thought to be faster and less resilient, Shettles proposed having intercourse as close to peak ovulation as possible. There are many ways to track ovulation including basal body temperature, vaginal mucous tracking, and using an ovulatory predictor kit.
Dad’s undies. Tighter underwear holds the scrotum closer to the body, which increases the temperature during sperm production. Due to the idea that Y-carrying sperm were less resilient/more fragile, it was assumed best not to overheat them.^2,3
Come on, girl! According to Shettles, when the mother orgasms an alkaline solution is released in the vagina that creates an ideal environment for sperm. Y-carrying sperm in particular are thought to do better in more alkaline environments, while X-carrying sperm can tolerate slightly more acidity.^1,2,3

Whelan²: Dr. Elizabeth Whelan was an epidemiologist who came up with this theory based on the 1970s research of Dr. Rodrigo Guerrero. Her method was the exact opposite of Shettles’ suggested timing: she suggested having intercourse many days before ovulation to conceive a boy, or having intercourse close to or on the day of peak ovulation to conceive a girl.²

FINAL THOUGHTS: With both of these techniques, choosing an even smaller window of time to have intercourse decreases overall chances of getting pregnant at all based purely on the fact that less intercourse is happening. There is also no data to conclusively support one theory over another.

Diet Theories

When looking at the dietary impact on baby’s sex, researchers have latched onto three major areas: caloric intake, dietary pH, and mineral intake. Again, there is limited to no evidence on any of these ideas.

Caloric Intake: It is thought that women who have a higher caloric intake, particularly with a high fat content, are more likely to conceive a boy.^1,2 This one is highly unlikely, as the original research on sex ratios in time of war and famine has been disproven with more recent studies.²

Dietary pH: Leading from Shettles’ idea of maintaining an alkaline environment for Y-carrying sperm, it is thought that diets containing more alkaline foods would increase chances of conceiving a boy, whereas diets that contain more acidic foods would increase the chances of conceiving a girl.^1,2 Again, there are gaps in the research. We know that X-carrying sperm can tolerate more acidic environments due to petri-dish studies;² what we do not know is how much a woman’s diet really affects her vaginal pH. The body has developed amazing mechanisms to maintain homeostasis, particularly for pH. It is unlikely that eating more beets will alter those mechanisms enough to make a significant change.

Mineral Intake: The rules around this one are more sodium and potassium and less calcium and magnesium will increase chances of a boy, and less sodium and potassium and more calcium and magnesium will increase chances of girl.^1,2 One study found that 81% couples who wanted a girl and regulated their timing and participated in intentional supplementation ended up conceiving and giving birth to baby girls. Do not be deceived though; this study had a HIGH (78%) drop-out rate, and no other evidence corroborates their findings.²

FINAL THOUGHTS: Again, it is up in the air. The most important thing is to talk to your primary care provider or a dietician before implementing any drastic dietary changes. Some proposed diets have dangerous risks if implemented for a long period of time, and people who have had prior eating disorders may relapse. I cannot stress enough: talk to your doctor!!

Considerations for Preconception Sex Selection

It is clear that there are a lot of options when it comes to preconception sex selection; not all are valid, and NONE are guaranteed. Choosing to build a family is a big decision and can seem daunting because we know that we are not in control of every aspect of it. There are plenty of reasons why parents may want to have a child of one sex or the other, some are medical, and some are non-medical. Medical reasons come into play with sex-linked genetic disorders; couples may opt for a girl to avoid passing on a disease that would affect a boy and vice versa. In this situation, assistive reproductive technology is more accessible to parents. Non-medical reasons include preference, cultural or religious beliefs, and/or death of a child.

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It is also important to consider both personal and larger impacts of preconception sex selection. I mentioned the ethical dilemma with the un-implanted embryos from IVF, and parents may also struggle with unconditional love for their child if they do not end up conceiving the desired sex. There are also cultural and religious practices to consider both with preferential sex and with interfering with God’s plan. As citizens of our world, we are required to reflect on the larger impact of our decisions. One of the largest concerns around preconception sex selection is the lean toward eugenics, or ‘designer babies,’ which would enable parents to construct their offspring. There is also the concern of societal well-being, and the consequences of having disproportionate numbers of each sex.

Everyone has at one time or another had a sex preference for their children; it is normal, and nothing to be ashamed of. In the end of the day, a baby is conceived and born, and parents fall in love; once that bundle of joy arrives, the sex just doesn’t seem to matter anymore. There have been technological advancements that can allow us to know more about our children sooner, however they are not readily accessible and are very expensive. Other “natural” methods remain to be proven. Most are harmless and talking to your primary care provider will help with mitigating risks and having a healthy pregnancy.

The 12 Best Orthopedic Dog Beds Reviews 2018 – Ultimate Buyer’s Guide

October 10, 2018 by Kathleen Leave a Comment

He’s been by your side for millions of miles on mountain hiking trails and city streets. He’s accompanied you on numerous hunting trips and weekend getaways. He’s your best friend, you constant companion, you’re closest confidant, he’s your dog. Do something for him by making sure he’s comfortable in an orthopedic dog bed that is perfectly suited for all his needs.

Why Choose An Orthopedic Dog Bed?

As our best friends get older, they need a firmer cushion to support their tired bodies. Thick, firmer cushions help to relieve discomfort from arthritis, hip dysplasia, and pressure points caused by old age muscle loss. Choosing a bed with bolsters, or raised areas like the arms of your couch, gives your pooch something to rest their head and neck on for even more comfort. A thicker, firmer bed also makes it easier to get up from if your aging pup is experiencing any muscle weakness.

How Do You Choose An Orthopedic Dog Bed?

Picking the right orthopedic dog bed is going to depend a lot on your dog, your living situation, and your budget. Your dog’s size and favorite sleeping positions are absolute musts to consider as well as where you plan on putting the bed. Finally, orthopedic dog beds have a wide, wide range in prices.

Size Considerations: The bigger the better when it comes to the bed for your older buddy. Make sure the bed is something he can lay out on without hanging over the edges. Also, factor in his favorite sleeping positions. If he’s a sprawler, you might want something even bigger. If he sleeps tucked in a tight ball, you might be able to get away with something smaller. Another consideration is where you are putting the bed and if you have the space for a king sized one.
Pad Density and Thickness: In order to help relieve some of your best friend’s pain, you want a firm pad that will bounce back to its original shape immediately. You don’t want anything that squishes down and then stays squished or something that is so soft your dog will practically have to swim to get out of it. It also needs to be thick enough so that pressure points don’t poke through it and rest on the floor. Generally speaking, two-four inches is thick enough for most dogs, but you may have to go thicker for larger breeds or heavier pals. Memory foam, like the stuff in some human mattresses, seems to be a popular choice as it is firm and doesn’t lose its shape easily.
The Shape of It: This is totally up to your dog’s preference. Let’s bring back the bolster idea. Most dogs love these to stretch their head and neck on. They also provide a back rest or barrier between the bed and the wall. Bolsters can also make your dog feel cozier and surrounded by comfort. When picking the shape of your dog’s orthopedic bed, you will need to again consider their sleeping habits. Most sprawling sleepers will fit better on a rectangular shape, while balled up sleepers will fit an oval or circle shape.
Ability to Clean: The ease of cleaning an orthopedic dog bed should be a huge consideration. Choose a bed that has a waterproof or water resistant cover that can be removed and machine washed. Trust me, you and your dog will be thankful for it. Older dogs not only struggle with pain and discomfort, but some can experience incontinence issues as well, so waterproof or water resistance is a must.
Special Features: After you’ve found a bed that covers the basics, you can start looking to add some bells and whistles. For example, some beds have an almost sleeping bag like top so that your buddy can burrow in nice and cozy. Other’s have an oval indent in the center of the pad to make the perfect outline for a balled up sleeper. There are heated and cooled beds too. You can get a little crazy with these extra features, I would just say find one that you and your pup are comfortable with.

So now that you know what to look for in an orthopedic dog bed, let’s get to the list of the top seven beds on the market.

The 12 Best Orthopedic Dog Beds in 2018 – Reviews and Comparison

1. Friends Forever Orthopedic Dog Bed Lounge Sofa

If you want your dog to ‘sleep like a baby’ this may be the bed for you, literally. Friends Forever Orthopedic dog beds are made from baby mattress grade memory foam. That means a firm and comfortable base. The base is surrounded by poly-fill bolsters that provide a soft resting place for tired heads, hips, or legs. This bed is covered with a water resistant liner and a soft suede, anti-tear, machine washable cover.

Friends Forever Orthopedic Dog Beds seem to work really well for large breed dogs. Many consumers have worried that they wouldn’t be able to find a bed large enough for their extra large pup, but found that this bed did the trick with room to spare. This is a huge plus to keep tired limbs from hanging over the edge. Consumers also liked how easy the suede fabric cover was able to be vacuumed and washed over and over again.

A couple downsides to this bed is that the zipper and bottom fabric of the cover don’t hold up as well as the rest of the bed. The bottom fabric, the part that touches the floor, is a lightweight version of the top and isn’t scratch-proof. Also, the zipper tends to separate from itself and from the bottom fabric when used a lot.

Overall, if you’re not worried about your dog flipping this bed and tearing at the bottom, you should fair well with it. The support and comfort of it seem to be there to ease aging bodies and the foam pad holds up well to repeated or uninterrupted use.

Friends Forever Orthopedic Dog Bed Lounge Sofa

2. Big Barker Pillow Top Orthopedic Dog Bed

If you’ve got a big dog, you need a Big Barker. This bed is specially designed for large breed dogs. The 7” thick foam is guaranteed to not flatten over time. Big Barker claims that the foam will retain at least 90% of its support for at least 10 years. That’s pretty impressive! Big Barker beds are said to be so comfortable that even humans will enjoy them and nobody, dog or human, will sink through to the floor. The cover is made from a soft microfiber that is durable enough to withstand digging and it comes off easily for machine washing. The Big Barker bed includes the rectangular, 7” thick pad and a soft bolster on one end, making it an ideal doggy lounge.

The Big Barker Pillow Top Orthopedic Dog Bed is definitely designed for those large and extra large breeds. The sheer size of it as well as the thickness and durability of the foam make it perfect to fit those large, heavy bodies.

A possible downside to the Big Barker bed would be that you have to purchase the waterproof liner separately, otherwise it’s not waterproof. You’re probably going to want something waterproof to keep ‘spills’ from getting into the foam where it’s very difficult to clean out.

This bed seems to be the top for large to extra large breed dogs and I think the 10 year foam guarantee speaks for itself.

Big Barker Pillow Top Orthopedic Dog Bed

3. KOPEKS Orthopedic Memory Foam Dog Bed With Pillow

KOPEKS asks you to compare the memory foam in their orthopedic dog bed to the foam in high end human mattresses. With high end foam 7” thick, this bed ought to be comfortable for your pup. It also features two water-resistant covers surrounded by an outer micro-suede cover to deliver snuggly softness. Another added bonus is an anti-slip rubber bottom to help it stay put and to keep your pup from having to chase it around the house.

Pet parents seem to like the thickness of the pad so that even extra large pups don’t sink through to the floor. They also like the softness of the cover and the durability. The size and comfort of it makes it a good product for large dogs with hip dyplasia and arthritis.

Some consumers complained that the bed never regained its shape after shipping. The foam is supposed to unfold and expand to fill the cover but some of the beds stayed lumpy and hard. This can be frustrating if you order this item online in hopes that it will be a comfy product for your sore buddy. Some have also said that the water-resistant liners allowed liquids to leak through to the foam causing it to stain and smell.

Overall, this bed seems to work very well at making large dogs comfortable as long as it unpacks properly so that they get a chance to use it.

KOPEKS Orthopedic Memory Foam Dog Bed With Pillow

4. Dogbed4less Premium Orthopedic Memory Foam Dog Bed

Dogbed4less makes a 4” thick, high density memory foam, simple rectangular bed. This bed comes with a waterproof internal cover and two external covers so you can switch it up or have an extra one for laundry day. One of the covers is made from heavy duty denim and the other is made from a soft micro-suede. The foam is high density meaning it won’t squish down over time and will offer support for years to come.

People like that this bed is made from one solid piece of high density memory foam instead of several pieces glued together. This makes the bed more supportive, less lumpy, and the foam more durable and comfortable for all sizes of pups.

Apparently the waterproof liner isn’t very waterproof and allows urine to seep into the inner foam pad. Also, some persistent dogs were able to rip up the covers and then the foam pad. Dogbed4less Premium Orthopedic Memory Foam Dog Bed is a nice option if you want a simple, comfortable dog bed for your favorite friend. Having two external covers to choose from gives your dog some different options, but if your pooch is a digger, this may not be the bed for you.

Dogbed4less Premium Orthopedic Memory Foam Dog Bed

5. BarksBar Gray Orthopedic Dog Bed

This BarksBar Orthopedic Dog Bed is perfect for snuggly sleepers. The 4” thick human-grade orthopedic foam is topped with soft cotton padded walls and an ultra soft, quilted cover to make a cozy cocoon for your pooch to nest in. The cover is also washable and rubber backed to prevent it from sliding around the house.

Dogs seem to really like how snuggly this bed is. The softness of the cover along with the pillow walls makes it ultra cozy. The 4” orthopedic foam stands up to large breed and help relieve pressure points.

A major downside to this bed is that it doesn’t have a waterproof or water resistant cover. Also, the quilted cover doesn’t hold up to the scratching before lying down that some dogs do. This may be a better bed for those dogs that don’t scratch or dig and that don’t have any incontinent issues. It does seem to provide comfort for dogs with arthritis or other orthopedic issues.

6. Millard Premium Orthopedic Memory Foam Dog Bed

Millard makes an orthopedic dog bed made from one 2” layer of memory foam over a 2” foam base. The memory foam is made to contour to your dog’s body, while the bottom layer of foam offers a sturdy base for the memory foam. The bed also has a waterproof cover to go under the non-skid polyester cover.

Millard’s Orthopedic Memory Foam Dog Bed is shaped and sized to make a great crate bed, but it can also be used on its own. Dogs really like the comfort of it and it seems to help ease achy joints while still being firm enough for them to get up without much trouble. Being sized to fit in a crate is a nice addition.

People have complained that the foam can mold underneath the waterproof cover. This is most likely due to leaks or punctures in the cover. If you get this bed, it may be important to remove the cover and let it air dry often to keep this from happening.

A simple rectangular bed, the Millard Premium Orthopedic dog bed may work for you as long as you can take the time to air it out on occasion.

Millard Premium Orthopedic Memory Foam Dog Bed

7. PetFusion Ultimate Pet Bed

PetFusion combines a 4” memory foam pad base with recycled polyfill bolsters to provide overall support for your best friend. The outer cover is water resistant to slow leaks from getting to the inner waterproof liner that surrounds the pad. The bolsters also have a water resistant cover. This makes lounging easy for your dog and cleanup easy for you.

Dogs really like this bed. The bolsters make great head and neck rests for those dogs that like to sprawl when sleeping. The foam also holds up well even for heavy dogs so it can offer support for achy joints for a long, long time.

Some pet owners have complained that the cover just doesn’t hold up even to just washing. The zipper tends to break and the seams come apart. Even if your dog doesn’t scratch or dig, the cover might not be long lasting.

This could be a great bed for your achy pup, but you might want to purchase extra covers or find a cover that’s a little more durable so that your dog won’t ever have to take a break from it.

8. The Dog’s Balls Premium Orthopedic Memory Foam Waterproof Dog Bed

The Dog’s Balls compares their Orthopedic Memory Foam dog bed to that of the experience of sleeping in a five star hotel. Now that’s comfort! This bed features a 4” high stability foam base layered with 2” of premium grade memory foam on top. The bed is covered in a removable, washable waterproof liner with a durable suede and faux fur outer cover to provide comfort and protection against leaks.

Most dogs were immediately attracted to this bed and like it. The soft cover was especially enticing. It also seemed to hold up well, even for heavy dogs, and they didn’t immediately sink to the floor.

Some consumers complained that the waterproof liner leaked and soaked the inner foam. There was also some issues with the bed squishing down too much when the dog laid on it. This bed also isn’t the best for dogs that like to sleep cuddled in a ball as all that pressure in one area can cause them to sink through.

The Dog’s Balls Orthopedic Memory Foam dog bed is a very simple design, just a rectangle with no bolsters. The foam is thick and seems to be comfortable for most dogs. The outer cover is soft and inviting while the inner cover will help repel leaks. There is also replacement liners and covers available if needed.

The Dog’s Balls Premium Orthopedic Memory Foam Waterproof Dog Bed

9. Best Friends by Sheri Shag Donut Cuddler

This Shag Donut Cuddler is just that, a plush, soft, donut bed perfect for dogs that want to burrow down and cuddle up. The cover is made of a faux fur finish with a water-resistant nylon bottom. This bed offers a 360 degree raised rim that allows pups to rest their head and neck or burrow in the deep crevices created between the bottom and the sides. It also offers a sense of security and comfort and is completely machine washable.

Dogs really get cozy in this bed. The faux fur and comfy softness make them feel like they’re cuddled up next to Mama again. With the rim completely encircling the bed, it makes it so dogs can sprawl out or curl up, whatever their sleeping mood may be.

Shipping may be a problem with this bed as some customers reported that it never fluffed up after removing it from the vacuum seal. They also reported little support in the center or bottom cushion of the bed. The faux fur doesn’t withstand washing as well as desired either. Once washed a few times it tends to get stringy instead of staying fluffy and soft.

The Shag Donut Cuddler made by Best Friends by Sheri is a great bed for dogs that like to sleep curled up and cuddly. The fluffy rim provides comfort and security while the faux fur cover provides cozy softness. This bed might not have the best support in the center, however, so heavier dogs with hip or other orthopedic problems might benefit more from a thicker, firmer bed.

Best Friends by Sheri Shag Donut Cuddler

10. FurHaven Pet Orthopedic Quilted Sofa-Style Couch Bed

This sofa-style bed offers a quality egg crate foam base that provides support for achy joints and a thick poly filled back and bolsters for head and neck comfort. The foam is covered with a quilted faux fur cover, while the bolsters are encased in a chenille cover. All covers are soft, luxurious, and washable.

This bed is huge! It’s big enough and supportive enough for even the biggest dogs. The foam also stands up to extra weight without just squishing down. Having the back and bolsters allows dogs to sleep in a variety of positions for increased comfort.

The cover doesn’t hold up well to scratching. With a soft finish like faux fur or chenille, it’s no wonder. So this bed definitely isn’t for dogs that like to chew or dig. It also doesn’t provide any water-resistance, so dogs with incontinence issues won’t do well with this bed. While the cover is completely machine washable, the foam is what you have to worry about.

FurHaven Orthopedic Sofa-Style Couch Bed is a great choice if you have a big dog that normal large dog beds just don’t fit. This bed is big, thick and supportive, however, the cover might not hold up to diggers and chewers and it’s not waterproof or water-resistant.

FurHaven Pet Orthopedic Quilted Sofa-Style Couch Bed

11. JOYELF Orthopedic Memory Foam Pet Bed

This bed features a thick memory foam base that is supportive as well as fire resistant and antimicrobial. It is surrounded by soft, padded bolsters for head and neck support, and has a non-skid, waterproof bottom. The cover is removable and washable and includes a waterproof liner for the memory foam. As a bonus, JOYELF provides a free squeaky toy for your pup’s enjoyment.

The memory foam pad of this JOYELF Orthopedic bed isn’t as thick as other beds at only 2”; however, it is dense. It works well for small to medium size dogs to ease pain associated with orthopedic problems. The all-around bolsters also provide comfort and allow your pet the ability to sleep in a variety of comfortable positions.

This bed doesn’t hold up to dogs that chew or dig. The soft cover isn’t as durable as others against teeth and toenails. A major complaint for this bed was the smell. The memory foam is treated to be fire-resistant and can pack a chemical smell with it. This smell usually dissipated within a couple of days if you can stand it for that long.

JOYELF makes a nice orthopedic memory foam dog bed for small to medium size dogs. It’s probably not the best choice for larger dogs as the pad isn’t as thick and might not stand up to a large dog’s weight. It’s also not a bed for diggers and chewers.

12. Better World Pets First-Quality Orthopedic Dog Bed

This orthopedic dog bed by Better World Pets offers memory foam in a shredded version that is then packed together. This provides supportive comfort without being as dense as regular memory foam. It’s a simple rectangular design with 5” of padding for achy joints. It also features a removable, washable cover and inner waterproof liner.

Even large, heavy dogs can use this bed. The thickness of the padding holds up well without squishing down. It’s very supportive without being too firm and the waterproof liner seems to be able to withstand the occasional accident.

With the memory foam being shredded and then packed, this bed has a tendency to get lumpy, especially with repeated use. The pad is divided into different sections using baffles to keep the foam from shifting to one side of the other, but the different sections never seem to be at the same height. This can make it more uncomfortable, especially for smaller dogs.

If you want the memory foam experience without the firmness, Better World Pets Orthopedic dog bed might be for your dog. By shredding and repacking the foam, it makes a supportive but softer bed for achy, tired joints. However, this also makes the bed have a tendency for lumps.

Better World Pets First-Quality Orthopedic Dog Bed

How Do You Get Your Dog To Like Their New Bed?

No matter which orthopedic dog bed you choose, if he doesn’t use it, it won’t do him any good. Getting your pup used to his new sleeping space may be harder than you think so here are some tips to get him comfy in his new spot.

Put the bed in a familiar location: Place the new bed in the same spot that the old bed was, but don’t get rid of the new bed just yet. Your pup may not take to the new bed like you planned, so keep the old one around just in case. Place the new bed in the old location and see what happens. If there is some resistance continue reading.
Make it smell familiar: If your pup has a favorite blanket, toy, etc, place it on the new bed. You can even try lying with your dog on the bed if that helps.
Have fun on it: Play, give treats, and praise your pup for using the new bed. Make lying on it fun, not a punishment.

Sometimes dogs just won’t take to a new bed and that’s okay. Don’t give up after just one day, keep trying for at least a week before you decide if the new bed is a no-go. If after a week he still doesn’t want the bed, you might have to try something else. Fortunately here are 12 orthopedic dog bed options to try.

Cool or Warm Mist Humidifier – Which Is Best for Your House?

October 4, 2018 by Kathleen Leave a Comment

The change in seasons is coming, and that means dry air, colds and flu, and any number of health issues that can be addressed by having the correct humidifier in your home.

Humidifiers are great. They are simple, effective and have become a staple in many households. Once upon a time, the gold standard was a warm mist model that was plugged in to treat cold symptoms. But now, there are both warm and cool mist types, and even those that can change between both.

So, which one do you need?

Let’s look at the basics of each type of humidifier operation.

By definition, a humidifier adds moisture to the air. The amount of moisture in the air is measured by a humidity level that is a percentage.

Since most of us don’t really pay attention to our home’s humidity levels, you might not be aware of what the healthy range is for all of us.

For maximum benefit to your sinuses, respiratory system, and skin, you’ll want the humidity levels to be around 35-45%.

Common times to break out the humidifier are when someone has a cough, stuffy nose or during allergy season.

The 8 Best Cool Mist Humidifiers to Buy In 2018

Cool mist humidifiers operate by using ultrasonic technology. A disc in the water reservoir vibrates at ultrasonic speed. This breaks the water into tiny droplets, and they are released into the room air.

They are quiet and efficient, and don’t use any heat. They are best for situations that require the utmost attention to safety, as they never heat the water up. They are best for children.

They have some drawbacks, such as problems with hard water and bacteria. It’s important to clean cool mist humidifiers daily to prevent mineral build-up and bacterial growth.

When evaluating a humidifier for your home, you’ll want to consider the following:

Running time: How long will the unit work before it needs to be refilled?
Easy of cleaning: How easy is the unit to keep clean sanitized?
Extra features: We will evaluate extra features like night lights and timers.

Here are some of the best cool mist humidifiers on the market.

Reviews of 8 Best Cool Mist Humidifiers

1. Vicks Filter Cool Mist Humidifier – Best Overall

Vicks has been a leader in making humidifiers for years now. It’s quite possible that you grew up with one. This is a well-balanced unit that is our top choice for cool mist humidifiers.

It holds 1.2 gallons and has an impressive 30 hour run time. The output can be controlled by a variable controller, which is helpful in smaller rooms.

The unit is easy to clean, and most people should be able to fit their hand inside the tank to clean it without a brush.

A nice feature is the scent pads that can be added in the special slot. These can be purchased separately and will last up to 8 hours as they disperse scents like eucalyptus and menthol into the mist.

It has an auto shut-off feature, and works quietly and effectively for rooms up to 400 ft. Measurements are 11x9x15”.

Cons

Scent pads must be purchased separately
Green power light may annoy some in dark rooms

2. Pure Enrichment MistAire Ultrasonic Cool Mist Humidifier – Best for Tiny Home Living

Tiny home living is a real thing these days, and the MistAire is perfect for the pared-down lifestyle.

It has a tiny footprint of just 11x9x7”, and can fit easily into your compact lifestyle in an RV, tiny house, or similar small space. It holds 1.5 liters, and gives about 15 hours of running time per tank.

It works best in spaces under 300 sf or so. Under these conditions, it does very well. It’s quiet, has a 360 degree adjustable nozzle and also has a nightlight that will light your way in your small space.

It comes with a cleaning brush (which helps, since it is rather small) and does not use a filter.

Cons

Some users have mentioned that the unit can spill water into the fan exhaust easily.
This is one of the pricier units in this group, especially for its size.

3. Everlasting Comfort Ultrasonic Cool Mist Humidifier – Best for Busy People

This unit has an impressive 6 liter capacity and the longest running time of any of those reviewed in this category. It can cover a larger room – reviewers note that spaces up to 20×20” can benefit from the output the Everlasting Comfort machine puts out.

It may not quite be a “fill it and forget” machine, but the fact that it can go for up to 60 hours without a refill is pretty amazing. It has an auto shut-off for when the tank does go dry.

It measures in at 14x12x8, and comes in white. An optional LED nightlight feature provides a blue light if desired.

This machine also has an essential oils tray that will allow the oils to be diffused into the mist, adding fragrance to the air, if desired.

Cons

The size of this unit pretty much guarantees that you’ll need to place it on the floor.
Unit can spill condensed water when it’s being picked up for cleaning.

4. PurSteam Ultrasonic Cool Mist Humidifier – Best for Single People

This PurSteam humidifier is a great personal size for use in a small bedroom or even at your work desk. It’s small and efficient for these types of spaces.

It holds 2.2 liters, and runs for up to 17 hours per tank. There’s an auto-shut off feature for the forgetful.

This model has a nice bright nightlight function. It’s sleek and small at only 10x10x8”- perfect for stashing on a nightstand. There’s no filter to worry about, and it is light and easy to refill.

Both the spray direction and output are adjustable – nice in tight spaces where you don’t want moisture to build up.

Cons

Some users have noted problems with the unit malfunctioning and needing replacement.
Some buyers noted that the tank is awkward to lift and carry for refills and cleaning.

5. URPOWER MH501 Cool Mist Humidifier – Best for Minimalists

The Urpower unit is an efficient model with an adjustable output and a sleek look for minimalist households.

It holds 5 liters and will run quietly for 14-17 hours. This will be affected by the output dial.

Reviewers say that this is a simple, quiet workhorse. It doesn’t have a lot of bells, whistles and lights, but it does its job well.

It measures 16x10x8” and is probably a little large for most nightstands, but can be tucked away pretty easily, since it’s fairly shallow in depth.

It has an easy one-button operation for on/off.

Cons

No refilling from the top – the whole cover must be removed.
No light, no essential oil tray, no timer.

6. Crane USA Cool Mist Humidifier – Best for Small Rooms

If you’re committed to keeping a smaller space on the healthy side of the humidity scale, then the Crane humidifier will be a nice choice.

It holds one gallon of water and can run quietly for up to 24 hours without overwhelming the room with too much humidity.

The design is a tidy little teardrop shape that would look cute just about anywhere. It has a small footprint and is only 9 inches wide. At the top of the teardrop is an easily adjustable nozzle that allows you to direct the mist.

It has an automatic shut off and reviewers find it to be quiet and unobtrusive in their small rooms.

Cons

Small water reservoir
Some reviewers have noted problems with longevity of the unit

7. Anypro Ultrasonic Cool Mist Humidifier – Best for a Kid’s Room

This Anypro unit will work just great in a child’s room, with its special features.

The silver composite material used is helpful in reducing mold growth, when used with distilled water. It runs quietly for a range of 20-36 hours, depending on the level of the mist output selected. The reservoir holds 3.5 liters.

For night-time use, the kids will love the special colored LED lights. They can select from a range of colors – purple, yellow, and pink are just a few.

The design is specifically to help prevent any leaking from condensation, and reviewers report few problems with drips.

The mist output can also be directed in any direction with the 360 degree nozzle. The unit is a fairly compact 9x10x9”.

Cons

Some people find the LED lights to be too bright and distracting in a dark room.
Some reviewers find the unit hard to clean, even with the brush that is included.

8. Aennon Cool Mist Humidifier – First Runner-Up

This is another good all-around unit that earned a First Runner-Up rating from us in our cool mist category.

The Aennon has a 20 hour running time with a 2.8 liter reservoir. Reviewers find it to be quiet, trouble-free and love the colored lights.

This unit has an essential oil tray so you can also use it to disperse essential oils into the air. It has an adjustable 360 degree nozzle output for the mist, which can be adjusted for volume.

The LED lights are a nice feature that reviewers enjoy. One can choose from 7 different colors, or simply let the unit cycle through all of them on its own.

It comes with a cleaning brush, two scent sachets, and a stone filter that is intended to help with keeping the water in the unit clean. Users say that it can cover a fairly large area with scent and adequate humidity.

Cons

Some users feel that the mist output could be adjusted more – the current settings put out too much.
Some reviewers find the LED lights to be too bright.

The 3 Best Warm Mist Humidifiers to Buy In 2018

Warm mist humidifiers work in a different way than cool mist units, and that difference is why some prefer them. In a unit like this, water is heated to boiling temperature in the reservoir, and this creates the warm vapor.

In steam humidifiers, (aka: “vaporizers”) water is heated to boiling temperature in the reservoir, and the resulting vapor is pushed out into the air by a fan. These units can be used with oils like menthol or eucalyptus to help with stuffy noses and congestion.

Reviews of 3 Best Warm Mist Humidifiers

1. Vicks Warm Mist Humidifier – Best All Around

Vicks wins again with their vaporizers. This unit has everything you love about warm mist humidifiers: Medicine cup to add oils, hot steam to cut down on bacteria, and quiet operation.

It also has a good sized reservoir. This unit holds 1 gallon of water and can run up to 24 hours on a low setting. Reviewers say it’s easy to clean – the clear plastic has a wide opening and you can easily see any spots that need extra attention.

This is a larger unit – measurements are 12x8x14”. However, it covers a good-sized room, and does it efficiently.

Users can add any of the popular inhalants to the medicine cup on top of the unit.

Cons

Like all units, this will need to be used with distilled water, or cleaned regularly. Unlike ultrasonic units, the minerals will be left behind.
Uses more power than some other units.

2. Honeywell HWM705B Warm Moisture Mist Humidifier – Best for Simple Operation

The Honeywell HWM705B was popular with buyers because of its simple operation and easy controls. Sometimes, there’s a lot to be said for a machine that just does its job and doesn’t need a video to show how to operate it.

This unit holds a gallon in the reservoir, and can run up to 24 hours. The controls are simple – you have two output settings – high and low – and a power button. When the reservoir is dry, it shuts off. This is an easy unit for even nearsighted folks to operate.

It works well in rooms that are up to medium size, has a medication cup for inhalant therapy, and is easy to clean.

Reviewers rate these as a reliable unit that will last well, as long as the user keeps it clean.

Cons

Scale buildup on the heating unit
Some reviewers find the medication cup hard to clean.

3. Holmes HWM6008 Warm Mist Humidifier – Best for Ease in Cleaning

The Holmes HWM 6008 won reviewer love because of its easy cleaning capabilities. The primary plastic parts have been made with anti-microbial plastic to cut down on bacteria, and the bottom tray can be washed in your dishwasher.

The reservoir holds 1.7 gallons and can run up to 24 hours on the low setting. It performs well in smaller rooms.

The medicine cup is located on the top of the machine and can be used with all sorts of inhalant treatments.

There are two speeds and users report that this runs quietly all night. The size is 14x7x14”.

Cons

Some reviewers have had problems with overheating.
This is one of the more expensive units.

The 3 Best Warm and Cool Mist Humidifiers to Buy In 2018

If you can’t decide between the cool mist humidifiers and the warm mist versions, there’s good news. Some units will let you pick between both!

Reviews of 3 Best Warm and Cool Mist Humidifiers

1. Levoit Warm and Cool Mist Ultrasonic Humidifier – Best All-Around

Levoit has come out with a humidifier design that is sleek and efficient. It may not be what you think a humidifier should look like, but it does everything very well.

This machine holds 1.5 gallons and is designed to handle larger rooms with no problems. Running time is 20-36 hours. The tank is clear and the simple dial at the top allows one to switch from warm to cool mist.

Reviewers find the functions to be quite effective. There is a humidity sensor that allows the machine to adjust itself to maintain the desired setting. It even has a remote control.

The ABS plastic tank is easy to carry, clean and fill. The PTC heater system kills most bacteria, for clean humidification of your home.

The unit also comes with an aroma pad holder for use of essential oils.

Cons

Requires weekly cleaning to prevent build-up
Cannot be placed on wooden furniture.

2. TaoTronics Warm & Cool Mist Humidifier – Best for Tech Lovers

TaoTronics has come out with a unit that works well and combines a lot of features in a plain black wrapper.

This humidifier has some helpful feedback functions, holds a whopping 5.5 liters of water, and lets you switch to warm mist when you need to get the air humidified faster.

It will operate quietly for up to 40 hours on the lowest setting. Furthermore, it helps the user by monitoring the humidity level, turning itself off when the desired percentage is reached.

Other helpful features are a timer and the ability to set the unit on sleep mode – this keeps the humidity at a constant level, and the machine unable to beep during the night.

Reviewers find it to be quiet and unobtrusive. It measures 9x8x12” and comes in a sleek black case. Other features include a removable filter and cleaning brush.

Cons

Cannot use oils or inhalants
Some reviewers have found it difficult to keep clean

3. Radha Beauty Sea Jewel Cool & Warm Mist Humidifier – Most Versatile

The Radha unit is an attractive machine that does a lot. It combines several features that are popular in other machines, and has an attractive price point.

The Sea Jewel lets the user decide between warm or cool mist with a click. It also has a tray for essential oils, and has very quiet operation that can humidify a medium sized room.

In addition to the efficient operation, this machine also has an LED light function that allows one to choose between 7 different colors. The reservoir holds 3.7 liters, and gives up to 8 hours of run time.

The unit size is 8x8x13”, and the machine itself is blue. It comes with two cleaning brushes.

Cons

Some reviewers find it hard to clean.
Some purchasers have had problems with units arriving and not producing the warm steam. The company customer service seems to be excellent, though.

Conclusion

Selecting the best humidifier for your home should be based on the size of your home, your need for the use of inhalants or essential oils, and the desirability of features like nightlights, easy cleaning, and humidity sensors.

No matter what your choice, be sure to keep your humidifier clean and make sure that mold or mineral deposits don’t occur. With regular maintenance, even the cheaper humidifiers will last longer and perform at their best.

Sitting and Baby’s Motor Development

October 1, 2018 by Kathleen Leave a Comment

Babies are fascinating! They develop so many cognitive, social, and motor skills in such a short period of time after birth. Everything from eye contact and sounds to postural control and object manipulation takes root in those first 18 months. But what is normal for baby’s development? And what can parents do to nurture that development?

Baby will meet a number of milestones in the cognitive, social, and motor aspects, and for the sake of this article, we will focus primarily on the motor component: When and how does baby sit up? There are a number of milestones that lead up to sitting and sitting is a precursor to future milestones. This article will discuss those milestones, what parents can do to foster baby’s natural development, and provide information about when to be concerned about baby’s development along with resources that may be helpful.

Milestones

0-3 Months

Teach Baby to Sit Up 0-3 Months Before baby can sit, he/she must have head control and trunk stability. During months 0-3, baby should be able to lift and hold up his/her head and push up on his/her arms while lying on his/her belly.^1,2,3 These motor skills are essential for developing strength in the neck musculature and promoting natural spine curvatures. A baby’s head is one quarter of their entire body; compare that to an adult’s head, which is only one-eighth of the body, and you can get that baby has some heavy lifting to do just to maintain his/her head against gravity. Lifting the head up while lying on the belly or back starts to strengthen those muscles for when baby is upright.

Before birth, baby is in the appropriately named “fetal” position. This means that the spine is essentially a C-shape (see Image 1). Over time the curvatures of the adult spine form due to movement and load bearing requirements (aka lifting the head, walking, etc.). Lifting the head and pushing up onto the arms from the belly begins the work of developing the lordotic (backwards) curvatures in the mature spine (see the red and purple segements in Image 1).

The first three months are also a time when baby can use the hands to grasp objects given to them, and produce limb movement when experiencing some emotions.^1,2This beginning extremity movement lays the foundation for more intentional movements as baby becomes more aware of their impact on the environment in later stages.

4-6 Months

Teach Baby to Sit Up 4-6 Months

During these months, we begin to see more intentional movement from baby. He/she will utilize rolling to move toward or away from things or people, will reach for toys and people to indicate wants, and start exhibiting self-awareness by playing with the feet or passing a toy from hand to hand while lying on the back.¹This is a time when baby also starts to explore more upright positions, like sitting and standing. Baby will be able to sit with support, either by another person or his/her own upper body.¹Also, when held in a standing position, baby will begin to accept his/her entire weight with the legs.¹

Rolling is a phenomenal way to develop trunk-limb coordination, which is key to postural control in both sitting and standing. Notice the different strategies your baby uses: initiating with upper or lower body, or rolling with hips and shoulders at the same time. There is no “right” way to roll, but we can appreciate the head, limb, and trunk control required to accomplish the task safely and consistently. Again, all of these movements, especially positional changes and weight acceptance, are so important for spinal curve development, as well as muscle strengthening. A lot of the reason why babies need time to sit and stand on their own is that they are 25% body fat!⁴They have not developed the musculature to hold themselves! [And if you are concerned about the fat, don’t be! It’s there as a supplement to breast milk to provide long lasting energy for their hardworking brain as it develops! Baby’s body fat percentage decreases naturally over time.⁴]

7-9 Months

Teach Baby to Sit Up 7-9 Months

This is it! Baby should be able to sit unsupported during this stage. Not only that, but creeping/crawling should also being—baby is on the move!¹Add in improvements in object manipulation (ex. reaching for and playing with toys), visual tracking, and maintaining a position on the arms while lying on the tummy, and you have a baby with skilled, controlled movement.^1,2This is such a phenomenal stage; baby now has a new way to access and explore the environment, which allows for the more advanced development to come. Being able to maintain sitting balance while reaching for a toy that is beyond limb length is a high level of skill and sets baby up with the trunk control to stand quietly. You may also see baby starting to pull themselves into standing^1,2, which will only help with strengthening those legs!

10-18 Months

Teach Baby to Sit Up 10-18 Months

Once baby has mastered sitting, locomotion becomes the priority: seamless positional changes, cruising, and walking are all acquired during this time, along with progressing fine motor movements, such as pinching, clapping, and stacking objects.¹All of the steps leading up to this stage significantly impact the timing and quality of these fundamental movement patterns. Let’s talk about what you, as a parent or caregiver, can do to set your baby up for success.

What Parents Can Do

Early motor skills cannot be taught to a baby in the same way that we learn motor skills (sport movements, dance moves, etc.) as adults. For one thing, communication is limited. Baby cannot follow instructions or provide feedback regarding their own movement. The good thing, however, is that baby does not need convincing to get moving. Babies are intrinsically motivated by instinctive needs and curiosity to explore their environment through movement. Your role as the parent is simple: keep baby safe, give baby opportunities to move and explore, and engage with baby. Keeping baby safe is an obvious one; if baby is in an unsafe situation, injury may occur, which could affect more than just motor development. Babies’ heads are very fragile until brain growth and skull closure is complete. A fall that causes a head injury could also lead to cognitive impairments or other developmental delays. Some ways to keep baby safe are to child-proof potential environmental dangers and to maintain a safe radius around baby, especially during free play.

Your next job as a parent or caregiver is to provide opportunities for movement and exploration. The renown “tummy time” is one way to encourage head movements in early stages, as well as set baby up to roll. Another idea is to place toys slightly out of baby’s reach and allow them to problem-solve retrieval. Holding baby in standing or supporting in sitting are also hands-on ways to familiarize baby with new positions and postural demands. These are just a few suggestions, and there are many other possibilities out there. The main point of this one is: do not leave baby wrapped up and 100% supported all the time. Baby needs to use the muscles to develop the appropriate strength and coordination.

Actively providing opportunities for baby’s movement is one way to engage with baby, however, engagement also takes into consideration all of the other aspects of baby’s development: sensory, social/communication, cognition, feeding, etc. Baby learns through imitation and practice, which means that your interaction with them is crucial for how they interpret and interact with the environment and themselves. Mimicking their sounds, facial expressions, and movements provides a mirror for what they are doing and stimulates the brain in patterning motor behaviors that work and altering the ones that do not. Baby’s brain is so malleable and receptive to learning; take advantage of it!

If You Have Concerns

Another huge part of your engagement with baby is to be able to check for any signs of abnormal development. This part gets a little scary for parents, but knowing what to look for and getting help early on can make a huge difference if there is anything amiss. I love this chart from Pathways.org about warning signs throughout development:

Via pathways.org

If you notice any of these signs in your child, consult their pediatrician and request an evaluation. You might also consider asking for a referral to a specialist, such as a developmental pediatrician, child neurologist, or child psychologist.⁵ They may determine that “early intervention” is appropriate for your child. Early intervention is specialized care given to children for 0-3 years old with developmental delays or disabilities and their families, and may include physical therapy, speech therapy, and other required services.⁵ The sooner intervention begins, the higher likelihood of its effectiveness. Find out more about the importance of early intervention here. Other great resources are included in the references (specifically the first two).

Babies do a lot of work in their first 18 months with us: they go from squishy peanuts to walking, talking tyrants (hello, terrible twos!). A number of systems are growing and developing during this time, and motor skill development in particular utilizes the nervous system and the musculoskeletal system to allow baby to explore the environment. We talked about some key motor milestones for baby, and how those contribute to the essential trunk control, muscular strength, and bony adaptations that contribute to efficient functional movement. As parents and caregivers, it is our role to foster that development by keeping baby safe, providing opportunities for movement and exploration, and engaging with baby throughout development. Above all, it is our role to love our babies, and allow ourselves to be amazed by the little miracles they are. Now, go play (on your tummies)!

Benefits of Running Glasses

How to Pick Out A Pair of Running Glasses

The 10 Best Running Sunglasses of 2018 Reviewed

1. Oakley Half Jacket – Best Choice for Performance

2. Tifosi Wisp – Best BANG for Your Buck

3. Under Armour Igniter 2.0 Sunglasses – Best Choice for A Wide Field of Vision

4. Oakley OO9290 PRIZM ROAD JAWBREAKER – Best Choice for Durability

5. Smith Pivlock Asana – Best Choice for Lightweight Sunglasses

6. Julbo Aerolite – Best Choice for A Smaller Profile Face

7. Nike Vaporwing Elite EV0913 – Best Choice for Marathon Runners

8. Rivbos Polarized – Best Choice for Shopping on A Budget

9. Adidas a427 3Matic – Best Choice for A Causal Style

10. Blue Bond Sport – Best Choice for Low-Cost Rimless Sunglasses

Conclusion

What Is Supination?

Signs of Supination

What to Look for In Running Shoes If You Supinate

Support

Cushion

Flexibility

Manufacturer

Reviews

Reviews for the Top 10 Best Running Shoes for Supination

1. Brooks Ghost 11 – Best Choice for High Arches

2. New Balance Fresh Foam 1080v7 – Best Choice for Durability

3. Hoka One One Clifton 5 – Best Choice for Speed

4. ASICS Gel Nimbus 20 – Best Choice for High Arches

5. Mizuno Wave Rider 22 – Best Choice for a Soft and Cushioned Ride

6. Brooks Glycerin 16 – Best Choice for Marathon Running

7. Saucony Triumph ISO 4 – Best Choice for Mid-Arches

8. Asics Gel-Cumulus 19 – Best Choice for Those Who Heel Strike

9. Nike Zoom Vomero 13 – Best Choice for Running Further Distances

10. Adidas Ultra Boost – Best Choice for Part-Time Runners who CrossTrain

Conclusion

Protein Powders: An Overview

Best Sources of Protein during Pregnancy

Protein During Pregnancy

How I Selected Best Protein Powder While Pregnant

Whole Food Protein Sources:

Why Do Dogs Eat Dirt?

Medical Reasons Dogs Eat Dirt

Disappointing Dog Food

Self Medication

Lingering Illnesses

Can Eating Dirt Be A Behavioral Issue?

Is Eating Dirt a Problem For Your Dog?

Getting Your Dog to Stop Eating Dirt

The Two Categories of Running Injuries

What Causes Overuse Running Injuries?

1. The Wrong Shoes

2. Poor Technique

3. Too Much Running Too Soon

The 5 Most Common Running Injuries

1. Patellofemoral Stress Syndrome (PFSS)

2. Iliotibial Band Syndrome (ITBS)

3. Shin Splints

4. Achilles Tendonitis

5. Plantar Fasciitis

12 Incredibly Useful Tips to Treat & Prevent Running Injuries

1. R.I.C.E.

2. Wear the Right Shoes

3. Practice Proper Running Form

4. Progress Slowly

5. Strengthen the Muscles Around The Injury

6. Increase Flexibility with Yoga

7. Use a Foam Roller

8. Walk to Warm Up

9. Listen to Your Body

10. Eat Clean and Healthy

11. Use Athletic Tape

12. Change Your Mind

Conclusion

What are shin splints exactly?

How do shin splints develop and what can be done about it?

How do shin splint running shoes differ from standard running shoes?

Reviews of 10 Best Running Shoes for Shin Splints 2018

1. Asics Gel Nimbus 20 – Best choice for neutral runners

2. Hoka One One Clifton 4 – Best choice for long distance neutral runners

3. Asics Gel Kayano 25 – Best choice for runners with flat feet who want to run long-distance

4. New Balance 940V3 – Best choice for stability