Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
10 Steps To Building A Profitable Computer Repair Website
It’s funny – web sites are something that every brick and mortar company feels compelled to have but very few know why. Test this for yourself. The next time you are talking to a business owner ask them what purpose their web site serves.
Answers will vary but the real reason is basically this: everyone has one so we need to have one too.
This is a shame because web sites are the most valuable real estate in the world.
Millions of dollars can be funneled through a space that is not even a square foot in size. Your web site is also your company’s face to the world. It is quickly becoming THE way consumers research, compare, and purchase products and services, even if the transaction is not done online.
With the right strategy you have the same chance of selling products and being seen as Microsoft, Boeing, or Amazon. Entrepreneurs in a home office can outsell a multi-million dollar corporation.
Although the tactics that work for your site will vary depending upon your target audience, product, and site purpose, the following 10 steps are ones that I have found to dramatically increase conversion regardless of the company, customer type, or product being offered.
I’ve incorporated all 10 steps into the website template that comes with my Computer Consulting Business In-A-Box. You too can get the same results my clients get by doing the following:
Step 1: Start With A Clearly Defined Objective You Want Your Site To Produce
Do you want to produce leads for your sales team? Sell products? Attract investors? This is the first and most critical step in designing any site.
Unfortunately, it is also the one that most people overlook.
Before you unleash your web developer on building a site you should know exactly what types of visitors you will be attracting and what you want those visitors to do. Plan your web site so that every sentence, link, and graphic moves them towards taking that action and eliminate everything else.
Step 2: Structure Your Web Site Like A Funnel
Imagine trying to put oil into your car’s engine using a funnel that had a narrow opening and 6 different outlets at the bottom. Impossible, right?
You will only get 1/6 of the oil actually into your car and the rest will go spilling out everywhere else. You would have to put in 6 cans of oil to get what one can of oil would have done with the proper funnel.
This goes for your web site as well. Is it a proper funnel focused on producing one result or is it simply an electronic page turner for your company brochure?
To develop the funnel for your site, fill in the answers to these questions:
What is the ultimate result I want my web site to produce?
What is my prospect’s buying process?
What is the first thing I want my visitors to do?
What incentives will I offer to entice them to take that action?
Step 3: Get As Many Web Visitors As Possible To Join Your Mailing List
E-mail newsletters are the oldest, and in the opinion of some, best tactic in getting web site visitors to join your mailing list. In essence, web visitors are requesting that you stay in touch with them by sending regular e-mail communications.
However, as more and more companies flood our inboxes with e-mail newsletters and promotions, more and more web visitors are becoming hesitant to opt-in for fear of getting overwhelmed with spam.
Think about the e-mail newsletters you subscribe to. I bet you now delete some of the ones you use to read because over time you’ve accumulated so many that you just don’t have the time to read them all.
Chances are you have two e-mail accounts: the one you read day in and day out and the hotmail or yahoo account you use to sign up for all web offers and newsletters. This is why the conversion of opt-in newsletters has dropped to a measly 1% or less for most companies.
So what is the secret to securing double digit opt-in rates?
Simple. Create an “event” offer instead of promoting more e-mail that they don’t want. An event offer is one that they receive immediately. Think instant gratification.
Some examples of this include:
A sample of your product
A whitepaper or report
A free audio cassette or CD
Free software
3 Free chapters or an excerpt of a book
A free video
A free service
Free webinar or teleseminar
Step 4: Prominently Display Your Offer And Opt-In Box On Your Home Page
This is a simple yet often overlooked strategy for increasing web site conversion. On a previous website of mine, I increased conversion by 4% simply by moving my opt-in box to the top right corner of my home page. Same offer, but now it was the first thing to catch your eye when you visited my site.
Another trick is to use a picture of an attractive person near or around the opt-in box to draw attention to it. When I’ve used this tactic in the past, conversion always bumps up several percentage points.
Alex Mandossian uses a picture of himself lifting his opt-in box over his head on marketingwithpostcards.com. Alex swears by this strategy claiming it has a considerable impact on conversion.
Step 5: Use An Auto Responder To Follow Up
The whole purpose of getting shy prospects to opt-in is so you can follow up and close the sale. Auto responders help you do this with zero effort.
Follow up is critical because the majority of your visitors won’t buy right away. As a matter of fact, I have found that most people won’t buy until after the 3rd or 4th contact.
How many follow up messages you send is something that needs to be tested. I would recommend starting out with at least 3 in a relatively short period of time (within a week). If they don’t respond, simply add these people to your monthly e-zine list.
Auto responder e-mails should follow the same rules previously outlined in the chapter on e-mail marketing. They are:
Personalize the subject line and body of the e-mail.
Write it with the same passion as any sales letter.
Ask for the order.
Always give the recipient the opportunity to opt-out.
Step 6: Pop-Ups
I currently have a love-hate relationship with pop-ups. On one hand, they annoy me and interrupt my web searching activities. On the other hand, I cannot ignore their ability to increase conversion rates.
If you are not familiar with pop-ups, they are basically mini web ads that open automatically when you enter or exit a site.
There are 3 types of pop-ups: entry, delayed entry, and exit all referring to when they appear. There is also a pop-under which is the same thing except that it opens behind the page you are currently viewing.
I personally prefer exit pop-ups or entry pop ups because delayed entry pop-ups interrupt the visitor while viewing your site. If someone is reading your sales letter, why disturb them? You also might annoy them to the point of leaving your site. More people dislike them than like them so test them conservatively before rolling out on a larger scale.
Here are a few of the ways you can use pop ups and pop-unders to increase conversion on your site:
To promote a sale or limited time offer. Both Amazon and Barnes and Nobel use entry pop ups to promote free shipping, volume discounts, and other items on sale. This type of entry pop-up alerts the shopper early on in an effort to affect their buying behavior. After all, free shipping on orders over $50 may encourage a visitor to buy a second book they might not have otherwise purchased.
To get visitors to opt-in. Again, free white papers, reports, samples, and other gifts make for great “bait”. Even if the pop-up has the same offer you currently have on your web site, you will see an increase in conversion from the pop-up. Be sure to test the pop up on entry and on exit to see which one works best.
As a “last ditch” effort to get a customer to buy. One friend of mine sells a marketing how-to manual for $250. When you leave his site an exit pop-up appears offering a CD version of the manual for $150 to capture those prospects who are interested in buying but who are a bit leery about spending $250. This simple strategy has put a considerable amount of money in his bank account and has enabled him to capture customers he would have otherwise lost.
To make a buck from your affiliate partners. It’s a simple fact of life; not everyone will want what you have to offer. But they have come to your site because they have some level of interest in the types of services and products you offer. Why not use an exit pop up to promote one of your affiliates products or services?
Step 7: Oh, And Let’s Not Forget To Make Your Site Sell
Motivational sales copy is the most important element you can give your site. If you don’t do an exceptional job of capturing and holding the attention of your web visitors to the point of motivating them to action, you are cheating yourself out of a considerable amount of profits. It’s that simple.
Here are the 2 biggest mistakes companies make with web site copy:
They confuse visitors. I wish I had a nickel for every web site I’ve visited where I just can’t figure out what they do. Maybe you have had a similar experience? See if you can guess what this company does: “XYZ was founded to help your business succeed. In today’s complex world the businessperson is faced with huge challenges everyday. To succeed you must identify the one area you will focus on constantly. Your survival and success will depend on how well you maintain that focus. At XYZ we are here to help you reach your goals. We strive to serve your business and your customers with quality products, friendly service and tremendous attention to detail.”
As obviously awful as this is, thousands of companies post up this type of corporate speak on their web sites with the grand illusion that someone is actually going to read it.
And guess what – your customers EXPECT you to deliver “quality products, friendly service, and tremendous attention to detail” so there is no advantage to tell them this. Toting quality and service as your main benefit is about as effective as a restaurant promoting “When you leave our restaurant, you will be less hungry than when you came in.”
They bore visitors Take another look at the above paragraph. See anything else wrong with it? It’s boring to read and does not pass the “so what?” test. No one cares about your company, how long you have been in business, or other boring facts about you. They want to know what’s in it for them – specifically.
So how do you write a mesmerizing sales letter for your web site that hooks visitors and causes them to want more? The same way you write any great sales letter.
Step 8: Know What Your Visitors Are Worth
Now that you’ve created a killer site that is converting a high percentage of visitors to leads or customers, it’s time to focus on getting as many qualified visitors to the site as possible.
Getting visitors to your site is not free and before you start spending money on e-mail lists or other traffic, you need to know how to calculate what your visitors are worth, also known as visitor value.
Let’s say you sell a $100 product and make $80 gross profit per sale. If 1 out of every 100 visitors buys your product, you have a 1% conversion rate. At $80 profit per sale, each visitor is worth $.80 ($80 x .01).
This means you could spend up to $.79 to get a prospect to visit your site and still make a profit (albeit a very SMALL profit).
You need to calculate two things to determine your visitor value:
The average profit you make per sale.
Your site’s conversion rate.
To calculate conversion rate simply divide the number of unique visitors to your site by the number of leads or sales it produced over a given period of time.
Warning: Be careful not to confuse “hits” with “unique visitors” or your calculations will be off. On average, each unique visitor is responsible for about 2-3 hits to your site. Any good web tracking software tracks unique visitors by unique IP address.
Step 9: What You Should Be Tracking And How
There are several good web tracking software pages out on the market today that will help you track unique visitors and other important site activities such as visitor session time and exit and entry pages.
Chances are that your web host already provides you with some type of web tracking software included in your monthly hosting fee. These “free” programs are usually pretty basic and can only give you general information such as hits, errors, referrers, and pages viewed.
If this is the case, ask your provider if they can upgrade you to a better program such as Urchin Reports, LiveStats or WebTrendsLive. You’ll pay a little bit more per month but the information you will capture is well worth it.
Here is a list of 5 things you should be tracking in addition to unique visitors:
Opt-ins. This is the number of people who join your list.
Visitor session time. This is the amount of time someone spends on your site. This is a good indicator of how compelling your sales copy is.
Entry page conversion. This is the same as visitor value; divide the total number of sales by total number of unique visitors.
Order page conversion. Similar to entry page conversion, you divide the total number of sales by the total number of unique visitors to your ORDER PAGE.
Auto responder conversion. How many follow ups did it take to convert that visitor to a sale? What offer worked the best?
Every one of these elements contributes to your sites overall conversion ratio and each one tells a different story. If you are not getting very many people to opt-in then your offer needs improvement.
If visitors are only spending a few seconds on your site before surfing away then the headline and copy is not grabbing them.
If a good number of people go to the order page but then don’t follow through, you need to work on the order page copy or layout.
If a lot of people opt-in but never order, than your auto responder needs fixing. Tracking these elements allow you to “see” your web site funnel and discover where the holes are. Once you discover a “leak” you want to start testing different headlines, offers, layout, and approaches to improve the overall conversion of your site.
The most accurate way to test different offers, headlines, copy, and graphics is to set up two separate sites that are identical except for the element you are testing. Drive traffic through both and measure the results. Just be sure to test one element at a time so it is a fair and accurate analysis.
Step 10: The Fastest Way To Get A Large Number Of Qualified Visitors To Your Site
Unless you run a local company that services only a small area (like a dentist or carpet cleaner) search engines are still the best way to drive a large number of qualified prospects to your site.
Search engines come in 4 flavors with each having its own method for ranking sites.
1.) Search Engines – Although this is the common term used for all search engines, true search engines send out spiders or robots to search the web and gather information. True search engines include AltaVista, HotBox, Excite, and Google.
2.) Directories – Search directories such as Yahoo and Open Directory (Dmoz) rely on human beings to review and categorize your site. You submit your title, description, and web site and the editor will decide whether or not it should be included in the directory.
3.) Price Comparison Search Engines – Websites such as Shopping.com, MySimon.com, and Epinions.com all offer a pay per click service for businesses to advertises their e-commerce products. When visitors perform a search for your product, you pay a bid amount only when a user clicks on your link. If you are working with a shoe-string budget and you sell e-commerce products, I recommend giving Froogle.com a try. Froogle is a price comparison search engine from Google and you never have to pay for an account or clicks. It amounts to free traffic.
4.) Pay Per Performance Search Engines – Also known as “pay per click” search engines, these engines allow you to bid for top ranking position on the keywords you select. You pay the bid amount only when a user clicks on your link. While there are over 390 different pay per click search engines on the web, the two 800lb gorilla’s in this space are Overture.com and Google Adwords When you set up an account with Overture or Google Adwords, you will also get ranked at the top of several other major search engines like Yahoo, MSN, and AltaVista, as well as thousands of smaller sites. This is because Overture and Google have set up affiliate agreements with thousands of websites where they will list the top 3 listings from Overture or the top 5-20 listings from Google at the tops of their sites under “Sponsor Matches”, “Sponsor Sites”, or “Google Ads”.
If you’d like to completely take the guesswork out of launching a website, marketing online, and securing new business for your computer consulting company, consider investing in my Computer Consulting Business In-A-Box.
About the Author
Ryan Kristopher is an independent marketing consultant, sales trainer, and author of Computer Consulting Marketing Advice who specializes in inexpensive and highly effective marketing strategies for computer service specialists, VARs, Systems Integrators, MSPs and IT consulting firms.
This has been bugging me for a while now…?
I can’t figure out what song this is..
this is how the music video goes:
A guy is walking down the street and a shoe falls in front of him, he sees a girl standing at the top of a building, about to jump off and he runs up and stops her. They have lunch (or tea) together and she starts getting really clingy. He tries to shake her off but she becomes obsessive, he yells at her (presumably telling her to get lost) and she runs away. She runs up the steps of a building, and when she’s at the roof she starts running to the edge, seeming like she’s about to commit suicide, but she stops. Instead, she takes off her shoe and drops it down in front of another guy, to get his attention.
It’s funny how I totally forget the song/band but remember the music video perfectly.
Could you guys help me with figuring out who sings it and what song it is? Thanks.
“Leave Before The Lights Come On” by The Arctic Monkeys
http://www.youtube.com/watch?v=SEukS2YN9B8
Funny, Hilarious video of our Dog Molly wearing walking in shoes for the first time
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
How Many Shoes Does One Woman Need?
Can you put yourself into the “Imelda Marcos” category of owning hundreds of pairs of shoes or are you in the “Sandie Shaw” category of bare foot when ever possible? I have to admit to being rather patial to shoes and would buy more if funds and my husband would let me! Equally I love to walk bare foot through the sand and in the summer, at home, I am often shoeless. It isn’t that straight forward. Many women in the western world don’t just buy shoes for practically reasons, in fact for quite the opposite reason. a practicality. Shoes are a way of expressing our characters. Some of Georgina Goodman’s shoes are impractical to wear, but beautiful pieces of contemporary art.
Think of the woman in the film “In her Shoes”. She has rows and rows of beautiful shoes at the back of her closet. They are virtually all un-worn but she buys them to cheer herself up when she is down. She enjoys the pleasure of ownership!
We need shoes for many different occasions. Smart shoes for work, hiking boots for walking the dog, wellies for gardening, trainers for running or going to the gym, slippers to keep our feet warm at home, flip flops for the summer, fashion boots for the winter…..and so on. Then we may need a pair of black shoes and a pair of brown shoes for work. The list is endless. So even if you put yourself down as a “SandieShaw”, I am certain you have at least 6 different items of footwear.
The style of shoe you wear can either make or break and outfit. Even if everything else is perfect, wearing an inappropriate shoe or one that doesn’t suit the wearer can ruin the overall look. There are a few basic rules to consider when choosing shoes.
If you have short legs or wide ankles, try and avoid a loafer shape or ankle straps, it will only draw attention to an area you may wish to disguise. A heel of some description will elongate legs and make calves and ankles look slimmer. Try and match your shoes to your hemline and hosiery.
When buying boots, try and avoid the top of the boot finishing on the widest part of your leg unless you are wearing them with a long skirt or trousers.
If you find walking in high heels difficult, either practise or don’t wear them! It is not a good look, hobbling along in heels you cannot cope with.
Match your shoe to the occasion. Simple but elegant for work, flip flops for the beach, casual shoes for the weekend, a really good quality pair of trainers for running or for going to the gym, not for wearing with jeans.
Leather is better than synthetic material if you have a problem with foot odour. Alternate shoes so you give them time to air in between wearing them and look after them with good quality polish.
According to figures I found on the internet, the average American woman owns 40 pairs of shoes. Which ever way we try to justify the number of shoes we need, 40 is way over the top. I would say that women buy shoes not only for reasons of necessity but for the pure pleasure of owning a beautiful pair of shoes.
About the Author
Joanna Steele-Perkins is a senior image consultant with Colour Me Beautiful image consultants.
Based in Taunton, Somerset, she is a regular contributor to magazines and newspapers. She offers advice on all aspects of personal image and her services include colour analysis, style consultations, make-up lessons and bridal advice.
cheap 5th year aniversary gift for my perfect girl?
what can i give or do to my girlfriend that is $10 worth or less.. practically something that is DO IT YOUR SELF thingy..
her room is full of my drawings and paintings, made her cards of all sizes.. home made chocolates last month.. a nice dress.. shoes.. jewelry.. bonsai..
i also tried writing a poem for her the other year.. i body massaged her.. foot spa.. cooked and baked for her…
im running out of ideas.. =P
You are sooo cute! You could make her some bath salts and a sugar scrub in her favorite scent or yours, for her bath. If you are interested email me and I will give you directions. Its cheap and so easy.
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
Lelli Kelly Shoes
Lelli Kellys were first launched in Italy in 1992 and have always been focused on style, quality and technology. These are the key factors of all Lelli Kelly girls shoes and the a main reason for their ever growing popularity. The company’s main aim has always been to create Lelli Kelly girls shoes which start latest trends rather than follow them and this strategy means that Lelly Kellys are now at the forefront of the childrens footwear market.
Communication has also played a major role in building Lelly Kellys as a must have item. Television, press and promotional material have all been used to build the brand and in Italy there was an investment of 15 million Euros into communication and this has supported the rapid growth of Lelli Kellys, not just in Italy but across the whole of Europe.
Lelli Kelly girls shoes are delicately embroided with beads and sequins making them every little girls dream shoe and with a range of patterns and styles there is a Lelly Kelly shoe for everyone!
Lelly Kellys have thoroughly researched girls’ enviornments and activities so that a Lelli Kelly shoe will perform and meet these high demands. To do this Lelly Kelly girls shoes are specifically designed to meet the European quality standards. In Lelli Kellys the inner sole is made from luxurious, perforated leather while the outer sole is light and anti skid making them perfect for walking and running.
Every Lelli Kelly shoe features a special insole which contains Latex Foam to absorb any respiration and turn it into a gel. The Latex Foam is placed just underneath the perforated leather insole and ensures that your child’s feet will stay dry and fresh in all conditions. Thorough research has proven that the technology inside a Lelli Kelly shoe promotes the healthiest environment for your child’s foot.
It’s important to understand how the Latex Foam and Dryz in Lelli Kellys works; Initially the body heat will start the odour absorbing agents in the Latex Foam and Drys working. These unique agents absorb a huge humidity percentage up to 160 times their weight therefore keeping the feet dry and comfortable.
The genuine leather perforated insole featured in Lelli Kelly girls shoes wicks away any respiration from the foot and the antibacterial agents in the Latex Foam and Drys then eradicate and odour causing bacteria. A patented foam substance then absorbs any moisture and pulls it away from the foot and into a gel, this moisture then escapes through the holes in the sole of the shoe throughout the day and evaporates althogether once the Lelli Kellys have been taken off.
All Lelli Kelly girls shoes are extremely fashionable and girls are sure to love them. Every Lelli Kelly shoe comes with a free gift making them even more desirable and while every little girl can have their dream pair of shoes you will be safe in the knowledge that Lelli Kellys are working at keeping your child’s feet healthy and comfortable.
Im going to Poland for a month to visit a friend. Im Russian and grew up in Canada. My parents say that europeans dress a lot differently then Canadians. They dont wear sweat pants, running shoes often..etc. They say they wear heels, jeans, basically look well put together. Im flying in december so itll be cold.
Any suggestions or whats in style in POLAND?
haha im deff not emo – I have nice cloths. Just canadians tend to wear sweats and running shoes …”comfy” cloths. They arent ashamed to walk around in PJ’s which is funny. but ya I do think canadians have a bad style – compared to europeans.
You are correct about European style being more formal. Do not wear sneakers (AKA trainers) unless you are engaged in athletic activity. Avoid wearing sweat pants, t-shirts, or anything too casual in public. Wear fashionable and fitted (i.e., not loose) clothing. Fitted jeans, cocktail dresses, business suits all will work depending on your plans. I recommend bringing a pair of flat shoes for walking, and several pairs of stiletto heels for nightlife. You can wear makeup, but don’t overdo it. Upon arriving in Poland, I recommend going to a salon to have your hair, makeup, and nails done in a continental European style, which is very different than what is commonly seen in Canada, the US, or Britain.
Have fun.
Part 1 of 2 Alistair Brownlee Winning Triathlon 2009 – London
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
You don’t have to choose between cushioning and stability with the Nike Air Alaris+ 3 MSL Running Shoes for men. This running shoes a combination of support and comfort for the moderate over pronator. The breathable open mesh upper with synthetic overlays help secure your foot in the best placement.
The Puma Complete Concinnity IV is lightweight speed running shoe that features the PUMA Evertrack rubber outsole to save weight and help you run your fastest. Reflective accents for safer pre-dawn or night runs.
Superior comfort meets classic style in the official Air Force edition of this durable high-mileage trainer. As the newest edition to the legendary 990 series, the 993 features ABZORB SBS advanced cushioning in the forefoot for responsiveness you can feel for miles. The addition of ABZORB DTS in the heel plus a full length ABZORB insert will cushion each step to help you love running even more! Personalize this running shoe with a custom message to reflect who you are and where you're going.
Superior comfort meets classic style in the official Air Force edition of this durable high-mileage trainer. As the newest edition to the legendary 990 series, the 993 features ABZORB SBS advanced cushioning in the forefoot for responsiveness you can feel for miles. The addition of ABZORB DTS in the heel plus a full length ABZORB insert will cushion each step to help you love running even more! Personalize this running shoe with a custom message to reflect who you are and where you're going.
Recreational Running: How to Avoid and Manage Running Related Injuries
Most runners whether recreational or professional will agree with me that they have been forced out of running one or more times by running related injuries. Whereas it is a fact that running injuries happen, preventing them is worth all the effort and when they happen, knowing how to deal with them is crucial. Recreational running is a fun sport and anybody who is physically able can pursue it regardless of age. It is one of the most effective ways to lose extra body weight and keep it under control. Recreational running has also become a great social activity in our society today. Everyone who has incorporated it in their lifestyle knows the health benefits associated with it. Due to the increased number of people currently engaging in fun running, there are now more cases of running related injuries than there were few years back. I get asked all the time how one can deal with these injuries and since every case is different we are going to look at general ways to avoid or manage running related injuries.
Build your mileage gradually: It is human nature to try and accomplish as much as possible in life within a short time. For running unfortunately, doing too much too soon will only hurt you and discourage you from pursuing your favorite sport. This mainly applies to beginners more than advanced runners. It is important to remember that your body has to adjust to accommodate the any increased physical stress and it can only do so gradually. An increment of around 10 percent of your weekly mileage is enough after every 3 – 6 weeks. In other words, if you are doing 15 miles per week and you want to increase your mileage, you do not need to go past 16.5 miles per week. Bear in mind that your body will need up to 4 weeks to accommodate the increase comfortably.
Avoid running on hard surfaces: Most injuries associated with running are as a result of running on hard surfaces. I am sure there are trails or parks almost every location and making good use of them is paramount. If you like running along paved surfaces, at least make an effort to run on grass or dirt roads or trails once or twice every week. A good time is when you are doing one of your longer runs; it is refreshing to your legs. It is also important to avoid uneven surfaces as these may mess up the alignment of your body especially your legs and back.
Choose the right running shoe: I cannot stress this enough, but the condition of your running shoe greatly determines the number, type and frequency of running related injuries in your running pursuits. In other words, if you choose the wrong shoe type for your feet, the chances are that you be hurt even if the shoes are new. Sometimes you may have the right type of running shoe, but you have exceeded the mileage requirement for the shoe. If you are a beginner and you are not sure what type of running shoe to buy, get advice from running shoe expert or your trainer or more experienced runners. Avoid buying cheap shoe simply because of the price, it may cost you a fortune to treat injuries or even worse case stop you from running altogether.
Supplement recreational running with other activities: Our bodies need a break from running especially when we are tired. Since taking a break has its place in our running schedules, I recommend doing other activities that will yield similar benefits as running, but put less stress in our bodies. Swimming and biking are the two most common and effective supplements to running. Both of these activities lift the pressure away from your legs and in the process allow them to recover without you really taking time off from working out. If swimming is not enough, try running in the pool, this will surely give you a great workout. Swimming and biking are also great for rehabilitation after sustaining an injury.
Take time off from running: As mentioned earlier in this article, our bodies need time to accommodate the physical stress that we are inducing through running. The principle behind training in any sport is to improve performance. This happens through recovery and adaptation. The simple explanation of this fact is when you run you are stressing your muscles and other body systems and they can only be stressed to a certain level. Once that level is reached, fatigue sets in and if you do not stop, your body will break down. The best way to avoid breaking down due to fatigue is to take one or two days off every week from running. If you neglect taking time off, you are calling for trouble, you will get burnout or injured and you may not have a choice but to quit running.
Eat healthy and hydrate well: Most people use recreational running to lose extra weight or control their body weight. Due to bad advice, I have seen people running and still eating wrong foods and drinking highly dehydrating drinks. If the whole idea of running is to be healthy, then it does not make sense to counter that effect with bad eating habits. There is no right or wrong, I believe moderation is the key. Eating a desert once in a while is great and fun, eating it after every meal – well, you can answer that for yourself. It is a fact that carbonated drinks when taken excessively only help to dehydrate your body. Drinking water and non-carbonated sports drinks are highly recommended. Supplements and vitamins also go along way in keeping you away from injuries. So remember always to eat enough to supply just enough energy to meet your daily demands, but not excess that will be stored as fats. Extra body weight makes your body more susceptible to injuries.
Get body massage and bone adjustment: Body massage and bone adjustment are necessary components of recreation running. When you workout, there is wear and tear of the muscles and tissue in your body resulting in waste products such as lactic acid. When these waste products build up in your body, they make your muscles and tissues stiff and as result vulnerable to injuries. Getting a full body massage often will help to get rid of this stiffness. The alignment of the bones may also become bad due to bad running surfaces. Visiting a chiropractor once in a while is a great idea in avoiding bone alignment related injuries.
The injury prevention ways suggested here will only help if you follow them. However it is not an exhaustive list. These are just suggestions that have been proven to work for both professional and recreational runners alike. The best advice when pursuing any sport is to be proactive in avoiding injuries, they are very expensive! Recreational running is fun.
About the Author
The author has masters in sports and leisure management. He is a former professional track and field athlete. He is currently coaching and counseling athletes and recreational sports individuals of all ages. For more information visit http://www.recreationalsportsforlife.com
Does anyone know where I can find a pair of cheap, tough running shoes, esp. ones that help prevent blisters?
I live in the UK.
Running shoes won’t prevent blisters, however badly fitting running shoes can cause them.
If you look in the phone book, or Yell you will find a specialist running shop in your area – most places have one nearby. I would recommend going there to see their range and talking to the staff there. Try a few pairs on and if the shop is good they will let you have a practise jog in them – either on a treadmill in store or on the road outside. Pick shoes that are the correct size and feel comfortable.
While you are there you could get a couple of new pairs of running socks – look for padding where you get blisters (you might be able to get a discount for buying shoes and socks together – why not ask?)
Preventing future blisters – well you can wait until the area is fully healed before you run again (else you are just making a problem worse), or cover it with a plaster before you go out or both. Make sure your socks arn’t wrinkled in the areas that rub, and if you do a lot of up hill or down hill try running on the flat for a while. New shoes can helps and new socks – so see a running shop for advice and what fits your feet
I can’t tell you a running shoe that is good for your feet, only which ones are good for my feet.
Superior comfort meets classic style in the official Air Force edition of this durable high-mileage trainer. As the newest edition to the legendary 990 series, the 993 features ABZORB SBS advanced cushioning in the forefoot for responsiveness you can feel for miles. The addition of ABZORB DTS in the heel plus a full length ABZORB insert will cushion each step to help you love running even more! Personalize this running shoe with a custom message to reflect who you are and where you're going.
Superior comfort meets classic style in the official Air Force edition of this durable high-mileage trainer. As the newest edition to the legendary 990 series, the 993 features ABZORB SBS advanced cushioning in the forefoot for responsiveness you can feel for miles. The addition of ABZORB DTS in the heel plus a full length ABZORB insert will cushion each step to help you love running even more! Personalize this running shoe with a custom message to reflect who you are and where you're going.
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
South Charlotte Real Estate-Ardrey and Blakeney Real Estate-Ballantyne Real Estate-South Charlotte Schools
South Charlotte real estate has always been a safe bet. Whether it was south Charlotte close to uptown (like Myers Park), or further south in Charlotte, down near Ballantyne. It seems that the Ballantyne development had grown so fast, that it has gushed over its original borders. This new hot spot is Blakeney, located in the vicinity of Ardrey Kell and Rea Road.
Ballantyne was so popular from the onset, it was a natural to re-create parts of it, just two miles down the road. The land was available, the infrastructure was in place, and walah!, we have a brand new pedestrian friendly shopping center. Complete with a Target store, Black and White, Victoria’s Secret, Anne Taylor’s Loft, it goes on…Boardwalk shoes, Marshalls, another Harris Teeter (our #1 grocery store) and some incredible restaurants…131 Main, Encore, Brixx pizza, of course the list goes on. This development is much more “kid friendly” with out door built in running space and fountains near some of the outdoor eateries.
Here, you will find another great selection of Charlotte homes and neighborhoods to choose from. Not quite as pricey as Ballantyne (close). The real estate in this area includes it all!; patio homes, custom homes, single family residences, townhomes, condos and apartment dwellings. From a community stand point, the Blakeney area tends to have more of a focus on swim neighborhoods and a little less focus on golf course neighborhoods.
Blakeney was created to blend itself in with the Ballantyne development. This has been done beautifully. Boulevarded streets, with young trees and plantings (eventually, these will take our breath away-like Myers Park trees do!), neighborhoods with heavily landscaped berms backing up to the main roads, and lots of busy families scurrying about to the nearby soccer fields and such.
(AS A SIDE NOTE:The area is also close to one of many Greenway Park system entries. If you like the great outdoors, seek the Greenway Park system out as a “must do”. These are Mecklenburg Park trails with wooden bridges and small benches carved out along the way, all under a canopy of trees with batches of sunlight here and there. The trails are typically rambling along side creeks and streams, with an occasional pond or field popping up. Take your bike or take a hike. These are just great and can be found throughout the city of Charlotte! It’s another place to scurry of to.)
Like the Ballantyne development, this area of Charlotte continues with the top notch schools of Ardrey High School; J.M. Robinson and Community House Middle School; McKee Road, Hawk Ridge, and Polo Ridge Elementary Schools. Home values continue to climb as the schools continue to be sought out. If you purchase your Charlotte real estate here, you won’t end up disappointed with your decision. Again, it’s a safe bet.
The home values for Blakeney may not be as pricey as Ballantyne, but they are not cheap. I suppose all is relative, so, here is a sampling of what you can expect in this area for getting a vague idea of pricing as if you are looking for South Charlotte homes for sale (as of July 2009):
Single family homes will range from about $200,000 to 1.2 million (Ballantyne tops off around 3 million). There you have it! The median range for the area is aobut the same as Ballantyne-$250,000 to $500,000. Here, you will have more homes in the price range to actually choose from.
Townhomes and condos run higher, most are newer than the Ballantyne’s and quite upscale. Ranging anywhere from $150,000 all the way up to $800,000. The median being around $200,000.
I realize these are rather broad strokes, but, better than no strokes at all. If you are interested in Charlotte NC real estate, please feel free to contact us, and we can certainly guide you with your real estate endeavors and fine-tune some numbers specifically for you.
About the Author
Claude Cross is Broker/Owner of Homes By Cross. Specializing in Charlotte NC Real Estate and Relocation since 1994.
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
Edinburgh Running: Marathons And Runs In Scotland’s Capital
Each year, countless Edinburgh residents and visitors alike lace up their running shoes and take to the city’s streets for its various annual marathons and runs. Some run competitively, while others do so leisurely. All are a part of something bigger: an effort to raise awareness and fundraise for various causes.
The Bupa Great Winter Run – open to runners aged 14 and over – kicks off the city’s string of running events in early January with a 5km run in scenic Holyrood Park. Many people run for charity, while others do it to initiate an active year for themselves. The event also includes the Bupa Junior Great Winter Run – spanning 2.5 km and open to youngsters aged 7-13 – and the Bupa Great Edinburgh International X Country Run – best for middle distance runners.
The Bupa Great Edinburgh Run – a 10km run held in early May – is perhaps one of the city’s most popular runs, due to the fact that the route leads runners past some of Edinburgh’s most iconic sights. The event attracts some 10,000 runners annually, and is open to participants at all fitness levels. And, while registration is not required for this event, those who plan to fundraise for a charity or run competitively must register before running.
Next in line for the year is the Edinburgh Marathon, held in late May and expected to attract about 16,500 runners this year. Measuring in at 26.2 miles, this is a full marathon event, and therefore attracts runners at fairly good fitness levels. Event organisers offer training advice and fundraising ideas to participants, while many participant join efforts in both realms. This is a Cancer Research UK event, raising funds to support finding a cure for cancer.
For those who aren’t quite ready for a full marathon, the Scottish Half Marathon – also a Cancer Research UK event – is held on the same day as the Edinburgh Marathon. It starts a little earlier than the Edinburgh Marathon, and ends at the Musselburgh Racecourse in Edinburgh. It sees some 25,000 runners come out each year, and is another one of the city’s most popular running events.
And finally, the Scotland Kilomathon – another marathon measuring 26.3 miles – is the latest addition to Edinburgh’s famed runs and marathons. It’s held in early October, and is organised by the same group that puts together the Edinburgh Marathon for Cancer Research UK.
With a running event to suit every level of fitness and running experience, it’s no wonder Edinburgh’s runs and marathons attract so many people each year. The events also make for a great opportunity to sightsee in the city, either before or after the actual running event. Just remember to book your hotels in Edinburgh early if you plan to run in any of these events, as accommodations tend to fill up quickly with runners and event supporters.
About the Author
Isla Campbell writes for a digital marketing agency. This article has been commissioned by a client of said agency. This article is not designed to promote, but should be considered professional content.
how do you get the running shoes for pokemon fire-red version?
i am playing this pokemon game and i remember that you need these running shoes to run so i look in the guide book that i have and it doesn’t say anything about running shoes and how to get them. so i went online to see if i could find it for myself. so far no luck. nintendo.com didn’t help at all. pokemon.com didn’t help one bit. so do you know how to get the running shoes for the Pokemon fire-red version?
You should get stopped by your mom when you try to leave town and be given the shoes but if you are playing the original red version for game boy you do not get them.
LP LoZ: ALtP part 6: Running shoes, books and the desert.
Get ready for a new PR when you lace up the Ecco Women’s Sola Running Shoes. Climate control for your feet when you’re beating the pavement or racking up the electricity bill on the treadmill. Just what you would expect from a running shoe made by Ecco, lasting comfort and performance while not compromising the look. Theyre so versatile you can rock them at the gym or all day at work. The Ecco Women’s Sola Running Shoes offer a chic look combined with superior performance.
Using Minor Orthopedic Shoes
There are many people who come home from work and find their feet aching terribly. This is fairly common especially if they work on their feet. Many people experience foot problems. There are actually many reasons for this. Experts, however, often blame the problems to wrong choices of shoes or wrong shoe sizes.
The Need for Orthopedic Footwear
Many people choose fashion over comfort. Women would often choose to wear high heeled shoes which are not really advisable for proper foot care. The foot is squeezed tightly and the arch of the foot is brought up unreasonably high. Men also have their own shares of foot problems; although, they only stick to two kinds of shoes – everyday shoes and running shoes. These shoes are often too tight as well and they ultimately cause foot problems. This is where minor orthopedic shoes help. They correct these minor foot issues and they relieve the pain.
These days, orthopedic footwear is prescribed to anyone suffering from foot problems. These are not just for old people anymore. Neither are they prescribed solely to people suffering from major issues. There are many people who are advised to use corrective footwear in order to help them with whatever is ailing them.
The Benefits Derived
There are many kinds of foot problems that can be corrected by minor orthopedic footwear. Some of these problems include painful heels, tired feet, flat feet, bunions, calluses, corns, ingrown or thick toe nails, athlete’s foot, dry foot, warts, hammer toes and diabetic foot problems.
These special shoes offer arch support that is not usually offered by traditional kinds of shoes. A great arch support helps in ensuring proper foot position when walking, running or standing. Foot shock resulting from movement is also better absorbed. Aside from the arch support, orthopedic shoes also offer extra width, so there is more space for the feet. You will feel more comfortable and your feet will be more relaxed when walking or standing.
Orthopedic Foot Products in the Market
Fortunately, there are many products in the market that offer comfort. For instance, instead of just buying plain Crocs, you can look for CrocsRx shoes. These products offer relief of foot problems like heel pain and plantar pain – actually, they just generally sooth aching feet. Aside from this brand, there are other companies like Aetrex Shoes and PW Minor Shoes that offer really comfortable walking shoes designed to fit any kind of foot. You’d feel more comfortable if you are wearing shoes with good support and cushion.
There are still other companies that offer minor orthopedic shoes. Many people find out too late that they could have avoided a major foot problem if they bothered with orthopedic shoes. There are many activities that you’d enjoy more if you could walk and move more comfortably. Boxer Dogs shoes and Apis Footwear, for example, are great if you are always on the go. If you love to play golf, you may benefit from Bite Shoes, a brand owned by Crocs.
You need to make sure that your shoes fit you perfectly. You don’t really have to forego style and fashion in favor of comfort. You just have to make sure that you have the right shoes to go along with your lifestyle and if you need to provide your feet with corrective footwear, make sure you get one to avoid any complications.
How can I prevent my toes from falling asleep while I’m running?
It’s not an issue of my shoes being too tight, because I used to run in much tighter shoes and never had this problem before. Am I tying them wrong or something?
Would it matter that I’m using motion control shoes? (I have flexible flatfoot.)
This could be caused by a couple of things. If it’s mainly your big toe that goes numb you may be overpronating. That is, allowing your foot to collapse inward as you plant your weight on it. Concentrate on rolling along the outside of your foot and see if that helps.
If not, your laces could be too tight. Relace your shoes and skip the holes over the bone on the top of your instep.
Nike+ Plus Sensor Problems or Broke- What to do to fix it?
Built with unparalleled support and sensitivity, the TrekSta Evolution Trail Running Shoes – Women’s will change your whole experience on the trail. Once on your foot you’ll have a hard time telling where the foot ends and you begin.
Built with unparalleled support and sensitivity, the TrekSta Evolution Trail Running Shoes – Men’s will change your whole experience on the trail. Once on your foot you’ll have a hard time telling where the foot ends and you begin.
( #3 )