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Ever wonder if you're wearing the right running shoes?

Today, we're diving into what makes a good running shoe and how to level up your running game without pounding more miles.

Let's lace up and get started!

Read 🔽 below! 

👟 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• What to look for in a good running shoe?

• Article Explained Simple: How to improve VO2 max?

• 3 Tips to improve running skills

• Healthy High Protein Lasagna Recipe

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What to look for in a good running shoe?

Choosing the right running shoe can make or break your running experience. It's not just about looks or brand names. Here's what really matters:

Fit is king. Your shoe should feel comfortable right out of the box. There should be about a thumb's width of space between your longest toe and the end of the shoe. The heel should be snug but not tight.

Consider your foot type. Do you have high arches, flat feet, or something in between? Different shoes cater to different foot types. Many running stores offer gait analysis to help determine your foot type.

Think about your running style. Are you a heel striker or a forefoot striker? Different shoes are designed for different strike patterns.

Look at the cushioning. Some runners prefer a more cushioned ride, while others like to feel the ground. There's no right or wrong, it's about personal preference and comfort.

Check the stability features. If you overpronate (your foot rolls inward too much), you might need a shoe with stability features. Neutral runners can opt for neutral shoes.

Consider the terrain. Road running shoes are different from trail running shoes. Make sure you're getting a shoe that matches where you run most often.

Don't overlook breathability. A shoe that allows your foot to breathe will keep you more comfortable on long runs.

Look at the outsole. The bottom of the shoe should provide good traction for your usual running surfaces.

Weight matters. Lighter shoes can make you feel faster, but they often sacrifice some cushioning or durability.

Think about your running goals. Training for a marathon requires a different shoe than if you're doing short, fast runs.

Consider rotating between two pairs of shoes. This can extend the life of your shoes and reduce injury risk.

Remember, even the best shoe has a lifespan. Most running shoes last between 400-500 miles. Keep track of your mileage and replace your shoes when needed.

Lastly, don't be afraid to try different brands and models. What worked for you last year might not be the best choice now. Your feet and running style can change over time.

Investing time in finding the right running shoe can pay off in improved performance and reduced injury risk.

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3 Tips to improve running skills

Want to become a better runner without logging more miles? Here are three tips to boost your running skills:

1. Incorporate strength training
   
   Strong muscles support better running form and efficiency.
   
   Focus on exercises that target running-specific muscles like squats, lunges, and calf raises.
   
   Aim for 2-3 strength sessions per week.
   
   This not only improves your running but also helps prevent injuries.
   

2. Work on your flexibility
   
   Flexible muscles can move through a greater range of motion, improving your running efficiency.
   
   Include dynamic stretches before your run and static stretches after.
   
   Pay special attention to your hip flexors, hamstrings, and calves.
   
   Yoga can be a great complement to your running routine.
   

3. Improve your running form
   
   Good form can make you faster and more efficient with less effort.
   
   Focus on running tall with a slight forward lean, landing midfoot, and keeping your arms relaxed.
   
   Consider working with a running coach or filming yourself to identify areas for improvement.
   
   Even small tweaks to your form can lead to significant improvements in your running.
   

Remember, becoming a better runner isn't always about running more.

These complementary practices can significantly enhance your running performance and enjoyment.

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Healthy High Protein Lasagna Recipe (makes 8 servings)

Craving lasagna but want to keep it protein-packed and lower in carbs?

This recipe is the perfect solution. It's layered with flavour and nutrition, sure to satisfy your comfort food cravings.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 350 kcal

• Protein: 30 g

• Carbohydrates: 20 g

• Sugars: 5 g

• Fat: 18 g

The Ingredients

For the "noodles":

• 2 large zucchinis, sliced lengthwise

For the meat sauce:

• 500g lean ground turkey

• 1 onion, diced

• 2 cloves garlic, minced

• 1 can (400g) crushed tomatoes

• 2 tbsp tomato paste

• 1 tsp dried oregano

• 1 tsp dried basil

• Salt and pepper to taste

For the cheese layer:

• 500g low-fat cottage cheese

• 1 egg

• 1/4 cup grated Parmesan cheese

• 1 tsp dried parsley

Topping:

• 1 cup shredded low-fat mozzarella cheese

The Instructions

• Preheat your oven to 375°F (190°C).

• In a large pan, brown the ground turkey.

• Add onion and garlic, cook until softened.

• Add crushed tomatoes, tomato paste, oregano, basil, salt, and pepper. Simmer for 10 minutes.

• In a bowl, mix cottage cheese, egg, Parmesan, and parsley.

• In a 9x13 inch baking dish, layer: 1/3 of zucchini slices, 1/3 of meat sauce, 1/2 of cheese mixture.

• Repeat layers, ending with meat sauce.

• Top with shredded mozzarella.

• Cover with foil and bake for 30 minutes. Uncover and bake for another 10 minutes until cheese is bubbly.

• Let stand for 10 minutes before serving.

This lasagna replaces traditional pasta with zucchini for a lower-carb option.

The lean turkey and cottage cheese pack in the protein, while still delivering that classic lasagna flavor.

It's a great make-ahead meal for busy weeks!

Vote for the next week’s Recipe by clicking the button below

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