How Should Your Running Shoe Fit?

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Goodmorning my running friend! 🙋‍♂️ Matteo Here!

How is your training going? I hope you’re having fun, and enjoying the process! Are you lack of motivation? Read some motivation tricks here!

And if you missed my email with the list of the best offers for Black Friday (runner edition), you still have time to read it simply by clicking here!

In today’s edition:

1. How Should Your Running Shoe Fit?

2. 5 Low-carb Breakfast Recipes Every Runner Should Try

3. Going Forward: The Richard’s Story

4. Last Week Training Session UPDATE

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How Should Your Running Shoe Fit?

Finding a good running shoe goes beyond just picking what looks nice and feels bouncy underfoot (which are important) but finding the right fit for your foot is where you’re going to get a better run in every time.

It takes time and research to make sure you find the right one for you.

Not every shoe you try on will work for you and picking the wrong one can slow you down and can even lead to injuries – so yes, finding the right one is very important.

Before you dive headfirst into shopping for the best running shoes, read the guide below so you know what you need to be looking for to find your perfect fit.

From the heel counter and the upper to arch support and toe boxes, each part of the running shoe is designed to certain specifications.

It’s important to keep in mind how each part of the shoe fits when you’re trying it on because it can come back to bite you when you’re 10 miles into your first run.

• The upper: The upper is the fabric above the sole of the shoe and it is usually one uniform piece that supports your foot in all the right places. Even though it is one uniform piece, it consists of various different sections that all have benefits. For example, the tongue is the flexible piece of material that sits underneath the laces, and it helps spread the pressure of the closing of the shoe across the whole fit.

• The ankle collar: The ankle collar is the top of the shoe that holds the heel in place. Some running shoes have thicker padding around the top of the shoe for added protection and comfort. It’s important to see if your heel slips and if there is some sort of padding on the shoe, how it interacts with your ankle bone. If it’s uncomfortable, it can lead to issues like blisters and it could irritate your Achilles tendon.

• The heel counter: This is the cup inside the back of the shoe that supports your heel. It is responsible for rear-foot stability and when it does its job properly, it can prevent injury. Injuries usually happen back there if the heel counter is too loose, so you’ll want to make sure it fits nice and snugly.

•  The toe box: You should opt for a wider toe box as it allows your forefoot to spread and flex as it would naturally without a shoe on. The toe box should be wide enough for you to wiggle each one of your toes comfortably inside the shoe.

Should you size up your running shoes?

It’s known in the running community that you need shoes a half size too big to account for the increased blood flow and swelling that your feet experience when you’re putting in the miles on your run.

Not only do your feet swell over the course of the day but when they hit the ground, your foot splays out and your toes extend forward.

As there are different sizing of various shoes by various makes and models of running shoes, sizes can be inconsistent so it’s best to book yourself in for a running shoe fitting, if you can.

Get your feet measured by a professional, preferably using a Brannock device (the standard foot measuring device for the footwear industry) and go from there.

It’s important to note that several things can impact this, including the socks you choose to wear on the day you go for your fitting.

Thinner socks give you more room and thicker socks may make you feel like you need to go up a size to accommodate them. The moral of the story is to be consistent with your socks.

Should running shoes be tight?

A properly fitting running shoe should be a half size bigger than your usual street shoe to accommodate for swelling but it’s important that it’s not too big.

Your running trainers should feel snug in the heel and around the mid-foot but still have plenty of wiggle room in the toe box to keep your digits comfortable.

You’ll know if your running shoes are too tight if you experience some of these signs:

• Blisters on the tips of your toes;

• Bruised toenails;

• Heel blisters;

• Pain on the top of your foot.

Once you have the specifics down, you can focus on other factors like cushioning, breathability and personal style when picking up your next pair of best running shoes!

👉 Are you looking for any discount running shoes? In this list you can find some great offers for your next running shoes!

5 Low-carb Breakfast Recipes Every Runner Should Try

There’s nothing quite like a hearty breakfast to kickstart your day, especially when you’re gearing up for a long run or recovering from an intense training session.

These recipes are not only delicious but also packed with the nutrients you need to fuel your runs and recharge afterward.

And guess what? Some of these recipes are keto-friendly, making them an excellent choice if you’re already on a low-carb diet.

So, let’s dive into these breakfast ideas!

Breakfast Recipe #1: Keto Coffee

Are you a coffee enthusiast like me, someone who simply can’t face the day without that steaming cup of liquid motivation? Well, my fellow coffee lover, I’ve got something special for you!

Introducing… Keto Coffee is also known as the legendary butter coffee. Not only is it a delicious way to kickstart your morning, but it’s also a healthier alternative to your typical breakfast fare. This magical elixir will fuel you with boundless energy and keep those hunger pangs at bay until lunchtime.

Feeling exceptionally hungry in the morning? Consider this pro tip: add a teaspoon of rich, full-fat coconut oil or velvety coconut milk to your brew. Not only will it make your coffee even more delectable, but it will also give your ketone levels a little nudge in the right direction.

Ingredients:

• One cup of brewed coffee;

• One tbsp. extra virgin coconut oil;

• Two egg yolks;

• Two tbsp. heavy whipping cream;

• One tablespoon of unsalted grass-fed butter or ghee;

• Pinch of cinnamon;

• Pinch of vanilla or three drops of stevia.

Then follow through as shown in this YouTube tutorial

Breakfast Recipe #2: Eggs, Bacon, Avocado, and Tomato Salad

With over 30 grams of healthy fats and fewer than two net carbs in a medium-sized avocado, they’re a keto dieter’s dream come true. These creamy alligator fruits are loaded with prebiotic fiber, potassium, folate, Vitamin E, Vitamin C, zinc, and magnesium – just to scratch the surface.

As for me, I’m a die-hard avocado fan. I can’t go a day without enjoying one or two, either as a simple snack with a dash of salt or as a crucial part of a hearty meal like the one we’re about to dive into.

Ingredients:

• Eggs;

• Bacon;

• Avocadoes;

• Tomatoes.

View Recipe Here

Breakfast Recipe #3: Creamed Coconut Milk with Nuts and Berries

This breakfast/dessert fusion is a heavenly blend of fresh fruits, creamy coconut flakes, and crunchy nuts, tantalizing your taste buds like nothing else. For that extra burst of flavor, crown it with ripe strawberries and a sprinkle of dark chocolate – and voilà, you’ve got yourself a decadent yet wholesome dessert to relish!”

Ingredients:

• Whole vanilla pod;

• Almonds;

• Full-fat coconut milk;

• Berries of your choice;

• Fresh mint leaves;

• Cinnamon.

Breakfast Recipe #4: New Take on Eggs & Bacon

One of the things I adore about the keto diet is the freedom to enjoy plenty of eggs and fatty meats to my heart’s content. Eggs and bacon, in particular, are dietary staples for many keto enthusiasts.

So, I thought I’d share this recipe to jazz up your eggs and bacon, especially if you’re aiming to boost your fat intake while sticking to your macros. Just remember not to overcook the eggs (that’s the trickiest part) and opt for high-quality bacon to make this dish truly delicious!”

Ingredients:

• Eggs;

• Bacon;

• Full-fat cream cheese.

View Full Recipe

Breakfast Recipe #5: Egg Muffins

Clocking in at around 140 calories and packing a whopping 10 grams of protein, these muffins are the epitome of healthiness compared to your average coffee shop pastry or sugary snack. They give you all the muffin goodness without the sugar and junk.

The best part? They’re incredibly easy to make ahead of time and can stay fresh for up to a week. And if you’re following a keto diet, these muffins are a match made in heaven, boasting the ideal high-fat, moderate-protein, and low-carb macros.

Ingredients:

• Bell pepper;

• Eggs;

• Sliced cheddar;

• Spring onions;

• Cherry tomatoes;

• Hot sauce;

• Salt.

See Full Recipe

Conclusion

If you're a runner gearing up for breakfast, it's crucial to opt for the right one. Avoid indulging in unhealthy junk food to fuel your day — it's just not a good idea.

Your thoughts and questions are always welcome in the comments section below or simply replying to this email!

Trivia Question: Running on which surface carries a higher risk of causing an ankle sprain?

Find the answer at the end of this email.

Going Forward: The Richard’s Story

“Three years ago I was diagnosed with congestive heart failure, after getting over the initial shock, I decided to be proactive going forward.

I was on social media posting about an upcoming doctor's appointment. A member of Black Men Run encouraged me to hang in there.

I responded to keep posting pics showing group runs etc. and I'll be out there when I get in shape.

He replied that I could come on out right now. So on the coldest morning of the year in February of 2021 I decided lace'em up.

So glad I decided to come on out.

My heart is back operating at it's normal level.

Currently training for a 10k race.”

Every time I am amazed at the power that running can have! Good luck for your 10k race Richard!

If you want share your running-story with us send it story at → [email protected]

Last Week Training Sessions

Last week's training block was ~67km:

1. Monday: Gym + 5km Tapis Roulant

2. Tuesday: 50min Easy

3. Wednesday: 50min Easy

4. Thursday: Gym (Total body)

5. Friday: 6×400m

6. Saturday: 40min Easy

7. Sunday: 17km Long run

Nothing special happened last week – I'm continuing to train steadily and I'm constantly looking for the next races to face!

In a few weeks I will return to Italy to spend Christmas with my family and will probably participate in some 5km or 10km races.

In these weeks I am trying to focus a lot on strength training in the gym since when I go to italy I will not go to the gym and my strength training will be reduced.

In January I will return to Spain and resume more specific training for the half marathon in which I will participate on January 27!

Reply to this email and let me know your plans for the future! I always read and respond to all emails!

Happy runs!

Just for Laughs 😂

Trivia Answer: Sand! Read more here

Latest Editions

• Best Black Friday Running Deals for 2023 💥 (Link)

• The Runner's Guide: Best Cold-Weather Gear for 2023 (Link)

• The “Heel Peek” Method For Better Running (Link)

• How Running Over 40 Could Save Your Life (Link)

• The BIG Problem With Low Heart Rate Training (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.