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4 Best running shoes for flat feet

4 Best running shoes for flat feet

Anyone who has flat feet should put extra care when selecting running shoes. The arch of your foot is your natural shock absorption system. Your body is designed in a way that if you were to put your body weight over your feet the shock is absorbed by the mechanism. Flat feet is a very visible sign of overpronation, this means that your arch will most likely collapse during an impact to the ground. As a result of this, your ankle would twist inwards and your knees will overcompensate.

Flat feet are a concern for runners as while running, the arch will average 3 times their body weight. Over the past 20 years, the largest footwear brands have taken extra attention to developing specific technologies that will give comfort and safety aimed at runners with flat feet. Runners with flat feet need to pay attention to the support and stability a shoe provides. If a shoe has claims to have added support then it going in the right direction. Stability is another term you should be looking out for that is used to describe running shoes that are aimed at helping overpronation. Some technologies that are found in stability shoes is density foam, it is easily recognised as is a darker and an almost always grey piece of foam inside the shoe. Below are the 4 Best flat feet running shoes.

1. Nike LunarGlide 6

This show is a lightweight running shoe. Not only is it very stable but it also has sufficient padding. It is also offers a fit through design improvements in the sole of the shoe which will allow for a quick transaction and a smooth ride for those regular overpronators. This Nike shoe is excellent for runners who are after stability but at the same time something lightweight. The shoe has cushioning through the entire stride. The shoe also offers a secure and breathable fit as it gives the user more room in the toe box. It also comes in many different stylish colours so you can get one to match your preference.

2. New Balance 1260 v4

The new balance looks and feels stylish and is a well built trainer. It is a very solid shoe, it offers support stability for runners that overpronate but at the same time it delivers sufficient cushioning from the heel up to the toe. This allows for a quick transition and a smooth ride. For the 4th generation, new types of medical posts are implemented further into the midsole, this helps the prevention of pronation earlier. The newly designed T Beam shank will deliver stability throughout your mid foot. Also their updated cushioning is able to cater for the entire foot.

3. Mizuno Wave Inspire 10

The wave inspire ten is another top contender for overpronators. It is comfortable, lightweight throughout and has breathable mesh. It is also a secure fit from head to toe. The latest version of this running shoe is continues to provide smooth, quick transaction weather you are going at a short speed, or even if its a high mileage session, the cushioning provided is more than adequate.

4. Asics GT-2000 2

The asics GT 2000 2 is a great neutral and supportive shoe. The first impression you get of this shoe when you put it on is how comfortable is it.The only concern is its durability. It will offer runners with over pronation some support and gives a little more padding if thats what you’re after. It is also lightweight, it is not as heavy as similar trainers in its category.

Video: how to fix flat feet

Best Hybrid Bikes Review

Best Hybrid Bikes Review

Best Hybrid Bikes with full Review, Comparison and get price in 2017

1. Schwinn Network 7 Hybrid Bike

Schwinn Network 7 Hybrid Bike

The Schwinn Network 7 Hybrid Bike  is the commute solution for women who want to do things the eco-friendly way, especially when going around short distances in the city. If you are commuting to school, the convenience store, or just within the college campus, the Network 7 Women’s hybrid is a handy bike to have on hand. For those who are looking to trim down and burn some calories, it is also perfect for a morning bike regimen.

This hybrid bike is made of hollow steel frame that is comfortably tailored to a woman’s body. With a SR Suntour alloy, a Sram grip shifter, and a Shimano TX-31 rear derailleur for quick gear changes, the hybrid bike also has 26-inch wheel rims made of alloy, making it a smooth ride. Because it has an adjustable stem and seating height, the biker can quickly change it to the optimum biking position for her height. Aside from this, it also has a Promax linear pull brakes that make it easy to brake when necessary.

Schwinn Network 7 Hybrid Bike review

With a relatively wallet-friendly price, the Schwinn Network 7 Hybrid Bike (700C Wheels) gets good marks for price performance. Ladies who have driven it for extended periods are generally pleased with it, starting with the easy set-up right out of the box. In fact, most users report that they took an average of 2 hours to set it up. Unless you’re a bike expert yourself, most users have had to spend a few extra bucks to get the breaks and gears adjusted by a professional bike shop. Most users report that short rides are enjoyable and even on long 15-mile rides around town, the Schwinn Network 7 Hybrid Bike gets easier to handle after being broken in. Not only are do the shocks help in providing a smooth and comfortable ride, it also handles well when going uphill. Also, it has responsive brakes that give riders the confidence to go downhill as well.

Once the Schwinn Network 7 Hybrid Bike is assembled, users are one in acknowledging that it has a solid feel about it, and that it has smooth and easy gear shifting. One common complaint, however, involves the weight and size. It is relatively heavy due to its steel construction. Also, for women who are less than 5’4” tall, there will be considerable trouble reaching the pedal, even when the seat is already all the way down. While users report that it is not the kind of bike to race around in the mud, it is certainly a great bike to ride around the city.

2. Schwinn Midmoor Men’s Hybrid Bike

Keeping fit with a daily morning bike ride routine around the block is a breeze when using a dependable, sturdy, and comfortable hybrid bike. Health-conscious urban dwellers can expect just that when using the Schwinn Midmoor Hybrid Bike. Constructed with a hybrid aluminium frame, an SR Suntour suspension fork that cushions against potholes and speed bumps, alloy linear pull brakes, and a comfortable padded saddle, this hybrid bike promises to be nothing less than a practical ride for commuting around town. In fact, one of its standout features is a lifetime warranty on the bike frame for as long as it is owned by the original purchaser.

Schwinn has established its reputation as a leading manufacturer of quality bikes since 1895. The company has created some of the better known and cherished US-made bikes over the last century such as the Paramount, Varsity and Aerocycle, just to mention a few. Today, it brings this legacy to a new generation of bikers through the Schwinn Midmoor Hybrid Bike , Fastback road bikes, and Rocket mountain bikes, affirming Schwinn’s place as one of America’s best bicycle brands.

Schwinn Midmoor Men’s Hybrid Bike Reviews

Most bikers who ride the Schwinn Midmoor Hybrid Bike for miles per day confirm that it is a fast and durable commuter bike well-suited to paved city roads. Most users believe that the Schwinn Midmoor has excellent parts that can take moderate city road punishment. Those who use it as a fitness bike enjoy the fact that it is easy to assemble, and that the frame is feels solid and strong. Other users believe that this hybrid bike is definitely a step up from the basic bike that you only use once in a while. While it may not be the best bike to use on rocky dirt roads, the quality is great value for its price.

Other users, however, gripe about the heavy frame that is unsuitable for a product being marketed as a “hybrid” road bike. Not only does it render the suspension unnecessary, it also adds to the weight. In addition, the handlebar can’t be easily adjusted and bikers who are 6 feet and above cannot fully extend their legs when pedaling. Other users also complain that while the Schwinn Midmoor Hybrid Bike may be sturdily built, it may not withstand repeated long journeys out of town. One biker reports that his crank snapped on his daily 6-mile trip just after three months.  Also, users also report that if you plan on having some rough-and-tumble fun down steep mountain trails, this may not be the right bike to do the job. Otherwise, for inner city rides around the block, the Schwinn Midmoor  is best hybrid bike for me.

3. Schwinn Crest Urban Women’s Hybrid Bike

Commuting to your college campus or office need not cost a thing with the Schwinn Crest Urban Hybrid Bike. With a 17-inch aluminum hybrid frame and SR Suntour front suspension fork, the Schwinn Crest is a light and sturdy bike designed for the active woman. The bike is touted to be great on paved city roads, and built well enough to hold up to shocks from rough terrain on occasional trips outside the city. It comes with a host of upscale component parts from Shimano, SRAM, and Suntour, among others.

The highlight of the Scwinn Crest Urban Hybrid Bike are the hybrid tires (700 x 38c), which are durable and sturdy compared to the other tires in the market. It also boasts of a comfortable hybrid saddle, alloy pull breaks, a hybrid handle bar, steel-cage pedals, and even a 7-speed freewheel cog set that will help make your ride more pleasant.

Schwinn Crest Urban Hybrid Bike Reviews

Many users find that the Schwinn Crest Urban Hybrid Bike fulfils their expectations. It is a durable, dependable, and perfect for city biking. While some users believe that the instruction manual could use some improvement, most novice bikers find that they can assemble it immediately. Student bikers who need to bring themselves from one end of the campus thoroughly enjoy this bike. Some users believe, however, that it is a good idea to get it fine-tuned and adjusted in a professional bicycle shop for just a few dollars. Others find it comfortable, and enjoy the nice padding underneath the sit bones.

Unfortunately, the Schwinn Crest Urban Hybrid Bike doesn’t live up to the expectations of some bikers who find it a bit on the heavy side. Petite users say that a little less than forty pounds can be difficult to lift with ease to put in a bike rack. It is also not very suitable for going uphill. Aside from this, some users also do not like it that the water cage position is too low for convenient access. Others find that the slow gear shifting due to the twist-grip gear is also a major drawback. Lastly, while the Schwinn Crest is definitely value-for-money considering its reasonable price, most users also find that it lacks many features namely an upright seating position, backrack, and a chain guard.

4. Nirve Starliner Men’s Hybrid Bike

The Nirve Starliner Hybrid Bike is an eco-friendly retro-style bike that gives you a great way to cruise around the city. Made with an aluminum Sport Cruiser frame and lightweight 700c alloy wheels, the Starliner is sturdy and lightweight. Easy to carry onto a vehicle’s mounted bike rack yet durable enough to withstand the road on a daily basis, it also has fenders and a chain guard made of polycarbonate to keep you dry from mud and water puddles.

The Nirve Starliner Hybrid Bike comes with Sport Cruiser handlebars, which it touts as its best technical and ergonomic feature that helps bikers ride comfortably upright. It also sports impact-resistant polycarbonate fenders and an alloy kickstand. Excellent for moderately hilly roads and flat pavements, the bike’s 7-speed shifter from Shimano provides you all the confidence you need to get you through any kind of terrain in the concrete jungle.

Nirve Starliner Hybrid Bike Reviews

Some users say that if looks alone determine your purchase choice for a bike, the Nirve Starliner Hybrid Bike makes a good argument in that direction. Most users believe that the Starliner not only looks great, but it is also a decent multi-speed city bike that allows the user to get to and from their apartment with the least hassle. The 21-inch frame is great for tall people, because it seems to be extremely difficult to find a cruiser bike for their height. A few riders have noted that when pushed to its limits, the Nirve Starliner has met the challenge without giving up on riding comfort. The more experienced users note, however, that there is considerable difficulty when going up off the pavement. However, it is not a mountain bike so they can’t complain.

For its price, there are still some complaints about the Nirve Starliner  Hybrid Bike. For instance, some users feel that the Nirve assembly instructions could have been better. The brake assembly instructions are different in the manual compared to the one indicated in the website. However, others believe that even novice bikers can intuitively put the parts together, provided they have the necessary tools like Allan wrenches and ratchets. For some users, the seat comfort is not all that great, and the suspension could have been a lot better. Aside from this, some bikers also have difficulty with the shifting, and believe that it could have been better spaced. Despite the fact that it feels very basic, people love the throwback retro style of the Nirve Starliner. In fact, some people opt to go for this hybrid bike and just upgrade it at their nearest bike shop. One user feels that for hybrid bikes in its price range, the Nirve Starliner  Hybrid Bike should have had better parts.

5. Diamondback Insight 1 Hybrid Bike

The Diamondback Insight 1 Hybrid Bike is an agile, lightweight bike that can handle itself well both on pavement and on the dirt road. Made of light aluminum frame with an integrated straight blade fork of the same material, the Diamondback Insight 1 Performance Hybrid allows you to bike comfortably without hurting your back. The frame is exquisitely finished in speed blue and uses Suntour cranks and Shimano drive trains.

Aside from this, the Diamondback Insight 1 Hybrid Bike also has sturdy brake levers, double wall trims, alloy breaks, and even a DB performance hybrid gel saddle. Easy to assemble, it is packed with a lot of features, placing it at the higher end of the hybrid bikes that are available in the market today. It is also fitted with water bottle mounts, ensuring that you won’t go thirsty while you are out on the trail. Also, the aluminum frame is protected with a lifetime warranty. All these make an ideal high performance city bike at a price point that won’t break the bank.

Diamondback Insight 1 Hybrid Bike Reviews

Bikers who have used the Diamondback Insight 1 Performance Hybrid Bike (700c Wheels) for a considerable amount of time praise its amazing value. Most bikers believe that it provides unparalleled performance and excellent geometric balance at a reasonable price. Most users also find that because it is lightweight, it is easy for them to pick it up and place in bike racks easily. Generally, most believe that Diamond has equipped it with topnotch components that place it at the higher end of its class.

However, no product satisfies everyone and the Diamondback Insight 1 Hybrid Bike has its share of complaints from users with higher standards. For most users, the brakes, stock tires, and seat could be better. However, most are aware that they can just upgrade the parts. The more experienced riders appreciate the pedals that allow the user to clip in. Most users feel like the tire rubber is poor quality, because they keep getting a flat tire. To combat this, one user suggests that you should keep the high-pressure tires well-inflated. For the price, the Diamondback Insight 1 Performance Hybrid Bike promises a great ride that won’t burn a hole through your wallet.

What Scientific Studies have to Say about Static Stretching

What Scientific Studies have to Say about Static Stretching

Honestly, I don’t follow a stretching program. I might stretch every now and then after an easy five to six mile run when my quads or hamstrings feel tight but even then I keep it quick and light. I’ve just never made the commitment to stretch and frankly I’ve been concerned that I might be setting myself up for an injury or hurting my performance. As it turns out a majority of the scientific evidence indicates that I’m fine and there’s no evidence that static stretching is beneficial for preventing injury and there’s a possibility that stretching just before a long run may actually hurt performance.

This is static stretching that I’m talking about, stretching performed while at rest in which the muscle is gradually stretched to the point of discomfort and held for 30 seconds or more — all that routines we used to do in gym class. Static stretching should only be performed after a warm-up or post-run and should never be performed when your muscles are cold. Let me also point out that there’s growing evidence that dynamic stretching, stretching using active muscular effort in which the end position is not held, is beneficial. While I’m going to stick to the topic of static stretching I will mention dynamic stretching briefly in this article and I promise to expand on it in future articles.

Prior to researching this article I’d read a lot about the benefits of static stretching from running websites, books and magazines. The common wisdom is that stretching needs to be part of a good running plan and that the few extra minutes spent each time you go out would pay off in reduced muscle soreness, improved performance and a reduction in the likelihood of injury. As a non-stretcher I wanted to know how these claims held up under medical and scientific scrutiny. So, I explored each of these three common claims one at a time, the results of what I found out make up the bulk of this article.

Reduced Soreness

Delayed Onset Muscle Soreness (DOMS) is the term used to describe the soreness experienced after strenuous or unaccustomed exercise. The pain associated with DOMS usually peaks a day or two after exercise and can last up to five or six days. I reviewed a number of studies that looked at how stretching before or after running impacted the pain associated with DOMS. In general the scientific studies report that “no significant differences were found, regarding any of the parameters, when comparing stretched and nonstretched legs” and that “preexercise static stretching has no preventive effect on the muscular soreness, tenderness and force loss that follows heavy eccentric exercise.” One report from went as far as to state that “similar bouts of static and ballistic stretching induce significant increases in DOMS”, that’s right, stretching actually increased soreness. A systematic review of ten studies performed in 2008 reported that “The evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.”

The evidence is pretty clear, static stretching does not help with muscle soreness. I’m also sorry to tell you that in general there’s really nothing that you can do that will prevent, reduce or cure the pain associated with DOMS, it’s one of those things that you have to suffer through along with the rest of us. I’ve always taken DOMS to be a good pain, an indication that I’m making progress – “no-pain, no-gain.”

Improved Performance

I think we’re all looking for ways to improve our running performance. Personally I’m slower than I’d like to be, I’m a middle of the pack runner and while I’m not looking to set any records or even win my age bracket I’d would like place in the top 25-30%. I was very curious if stretching could help give me an extra edge and save 10-15 seconds off me pace. As I’ve alluded to the studies show that there’s no performance benefit from stretching, and at least one study has shown that static stretching can hurt performance of endurance events. A study from The Florida State University released in September 2010 reports that “findings suggest that stretching before an endurance event may lower endurance performance and increase the energy cost of running” and goes on to say “Performance was significantly greater in the nonstretching vs. the stretching condition.”, another study, designed to look at the effects of stretching on vertical jumping (VJ), found that “Despite no adverse effect on VJ, stretching did cause a decrease in lower-extremity power.” Finally a systematic review of 23 articles published in 2004 showed “no evidence that [static stretching] improves running economy”.

While there’s no performance benefit as a result of static stretching and it may actually hurt performance there is growing evidence that a commitment to a dynamic stretching program can improve performance over time (a little more on this later and definitely another article in the near future).

Injury Avoidance

Let’s look at the final claim, injury avoidance, the one claim that I’m sure keeps most people stretching. Nobody wants to be laid-up because they didn’t bother to stretch. So, what does the evidence show? In a report from the CDC published in 2004 the findings show that “There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes. Further research, especially well-conducted randomized controlled trials, is urgently needed to determine the proper role of stretching in sports.” Back in 2004, the CDC said there wasn’t enough evidence that stretching played a positive role in injury prevention. They went further by saying that more injuries would be prevented by improved warm-ups, strength training and balance exercises, than by stretching. Another study, one of the largest ever, published in August 2010 on the USA Track and Field website, found no risk or benefit of stretching on injury rates from the almost 1400 volunteers who participated in the study. The report stated that “Over a three-month period there was no statistically significant difference in injury risk between the pre-run stretching and non-stretching groups.” Injury rates, defined as an impairment that prevented running for 3 or more days, were around 16% for each group. It’s important to note that there did seem to be an impact on injury rates as a result of a change of routine, so if you stretch now you should keep it up (read the study for more info).

The studies show that just like the impact on performance and soreness, there seems to be no benefit of static stretching on injury avoidance, when performed before running.


The evidence is clear that static stretching offers no real benefit to runners and while it may increase pain associated with DOMS and have a somewhat negative impact on performance during endurance events, there is also no real harm in a pre-run or post-run stretch either as long as a warm-up is performed fist. But generally the time spent performing static stretches would be better spent on some other beneficial activity. This is good news for me, I’m going to continue my standard no-stretch routine but now I won’t worry about constraining my performance or risking injury.


The good news is that my research has also revealed things that you can do to improve performance and reduce your risk of injury; unfortunately, there’s still no good way to minimize the pain resulting from DOMS. The three main supplemental routines that I came across that can help running performance and reduce injury potential are warming-up/cooling-down, weight training and dynamic stretching, specifically active-isolated stretching. I know I told you not to stretch but this is a different type of stretching, active-isolated stretching can be performed as a warm-up and doesn’t put the same type of strain on muscles as static stretching does. In addition you can get much of the benefits of active-isolated stretching even if it’s performed at a different time of day, like while you’re watching TV just prior to going to bed. I’ll write more about this topic in the future, after I’ve had a chance to learn more about its pros and cons.

A good warm-up and cool-down, 5-10 minutes of light activity, have been shown to be beneficial in preventing injury and improving performance. Warm-ups gets blood flowing to the muscles and the heart, preparing them for more vigorous activity, and the good cool down helps the heart and muscles to slow down gradually, helping with removal of metabolic wastes.

Most of the weight training studies indicated an improvement in running performance as a result of leg strength training. One such 8 week study showed a correlation in the performance of half-squat leg exercises and improved running speed and endurance in well-trained adults. However, a study published in October 2010 showed “no benefits of an 8-week concurrent strength training for running economy and coordination of recreational marathon runners despite a clear improvement in leg strength, maybe because of an insufficient sample size or a short intervention period.” It looks like we’ll need to see the results of some longer-term studies to get a definitive answer, for now, I’d recommend incorporating strength training as a way to improve running performance.

As a final note I’d like to suggest that the best way to prevent injury, improve performance and avoid soreness is to listen to your body, take a rest days as needed, hit the treadmill, pavement or trail and mix things up a bit. To prevent injury, increase your training over a long period of time and invest in some good shoes. If you’re in pain stop running give your body time to heal, seek medical advice if the pain is severe doesn’t go away after a day or two. To improve your speed you need to improve your conditioning and put in the time, do intervals, speed work, and hills and make strength and cross training part of your routine. And, above all else have some fun, it’s ok to challenge yourself but nobody said it has to be torture.