Potomac River Running

Running Tips: How to Increase Lung Capacity for Running

Almost anybody can run for a short distance, even at a fast pace. Yet longer runs like marathons require planning, training, the correct running shoes, and an ability to use the body’s resources efficiently.

This video offers posture and training tips to increase your lung capacity. This is especially important for longer runs, as these necessitate more efficient oxygen circulation in order to help you finish and win.

If you live in Washington DC, visit Potomac River Running to gear up with the right running shoes and experience your best performance and times. Head on over or give us a call at (703) 689-0999 to see what we have in store for you!

How to Stretch Before Running

As soon as you get your running shoes laced up, it's time to prepare to run. You can't just take off like a flash—you have to stretch before you can get going. Here are some tips for stretching before running:

• Stretch thoroughly and carefully. Stretching is as important to your run as your running shoes are. Remember not to stretch until your muscles hurt, or to stretch past muscle resistance.
• Perform leg stretches. These include hamstring, calf, quadriceps, and buttock stretches. A groin stretch is also beneficial for legs. Most leg stretches can be done without many accessories, but some require a wall or stable surface to lean your hands on, while others, like some hamstring stretches, require a towel to properly perform the stretch.
• Remember to warm up your arms. Working your arm muscles, like your triceps and biceps, will also help warm up your shoulders and upper back muscles. Many leg stretches can also incorporate upper body stretches to target more than one muscle group at a time.
• Incorporate torso stretches. Torso stretches are important because they help the core of your body get loose so it can help you maintain proper running posture. Bridge stretches and others that work your hips and pelvic area are great for the muscles of your torso.
• Gently roll your neck from side to side, flex your fingers and toes, rotate your ankles, wrists, and shoulders, and do some knee bends to prepare for your run. By the time you have stretched all your major muscle groups and done some flexibility exercises, you'll be ready to run!

Come to Potomac River Running for running shoes and accessories in Washington DC, Vienna, Arlington, and Rockville, VA. We have what you need to get the most out of your running experience. Call us at (703) 689-0999 to find out more.

Learn More About Running Shoes and What We Do From These Other Great Sites

Are you a runner? Do you want more tips for improving your skills? You can find more helpful information about running and running gear on the following websites. To learn more, contact Potomac River Running today at (703) 689-0999!

• Learn more about the best accessories to have on-hand (or on-foot!) when running on this page from TheRunningAdvisor.com.

• Find more information on choosing the right type of socks for running on this page from MadeMan.com.

• Exercise is just one of the ways that our bodies lose water. Read about other water-losing activities on this page from FamilyDoctor.org.

• If you want more advice for preventing those pesky blisters, then visit this page from TheWalkingSite.com.

• Check out this page from eHow.com for more tips and tricks for reducing pain caused by running.

iPhone App: iMapMyRUN

Running is a great form of exercise. It’s also a lot of fun! But, sometimes it can be challenging to stay motivated. That’s why it’s important to have a handy sidekick around, like the iMapMyRUN app, available for free on the iTunes Market.

With this awesome app, you’ll be able to track your pace, distance, calories burned, elevation, and more! You’ll also be able to hear progress reports as you go, providing more motivation for your run. Afterward, you can post your stats to Facebook and Twitter to let your friends see your improvement.

You can find more accessories to make your run more successful and entertaining here at Potomac River Running. Call us today at (703) 689-0999 to learn more.

Benefits of Custom Running Shoes

Running shoes aren’t just footwear; they’re also sports equipment. Like any other type of equipment, it’s important that running shoes provide a comfortable fit to help athletes make the most of their game. Instead of choosing a pair off the rack, you can enhance your running by investing in a pair of custom running shoes. These shoes offer runners a number of benefits, including:

• Proper cushioning. Running and walking put different types of strains on the body, which is why it’s important to have shoes specifically for running. Wearing everyday sneakers or tennis shoes won’t provide the proper cushioning that feet need when running. By investing in custom running shoes, you’ll be able to include the proper amount of cushioning to lessen the impact of the ground.

• Blister prevention. Running in certain types of shoes results in friction, heat, and swelling—factors that increase the risk of developing blisters. These annoying and unwanted injuries can make it difficult to keep up with your running routine. Shoes that are too small or too big make it easier for blisters to form. You can prevent blisters by making sure you wear shoes that fit perfectly.

• More options. Many runners don’t fit into the standard sizes. Some runners have an “in-between” size, while others may need a different size for each foot. Off-the-rack athletic shoes typically come in standard sizes only, leaving some runners to find the pair that’s far from perfect. Custom running shoes are designed to fit the runner as perfectly as possible, regardless of standard sizing charts.

Here at Potomac River Running, we can help you find the perfect running shoe. We use a foot scan and Video Gait Analysis to allow us to provide the best fit for all of our clients throughout Vienna, Fairfax, and Rockville. Give us a call at (703) 689-0999 for more information!