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Becoming a better runner requires more than covering the miles and being equipped with the best fitting socks. You also need an exercise routine that builds muscles and flexibility. Yoga is a great way to improve your running abilities by increasing your flexibility and also preventing injury if practiced properly. Try these four yoga poses to improve your running abilities.
Many distance runners worry about IT band syndrome. IT band syndrome is a common injury that often happens when runners spend too much time running and not enough time developing their hips.
Eka pada (pigeon pose) gives you a chance to strengthen your hip flexor while getting a deep stretch that helps prevent IT band problems.
Pigeon pose may feel uncomfortable at first, so aim for slow progress. Eventually, you will have the ability to put your chest on the floor for a full stretch that provides great relief.
Running primarily strengthens your leg muscles (hamstrings, quadriceps and calves). However, it doesn’t challenge your core muscles, which might become a problem when you want to add more distance to your long runs. Without a strong core, you can’t maintain good running form.
Yoga has a lot of poses that can strengthen your core muscles. Few of them work better than the Makara Adho Mukha Svanasana (dolphin plank).
Dolphin plank is a modified version of the standard plank position. Instead of putting your palms on the floor, you put your weight on your forearms. This minor adjustment forces your abdominal muscles to work harder. The pose also strengthens your lower back, chest and hamstrings.
Vrksasana (tree pose) is one of the most popular positions in yoga because it works every part of the lower body and improves your balance. It will build your glutes, hamstrings and calves.
Tree pose even strengthens muscles in the feet. When you balance on one leg for 30 seconds or more, your active foot has to do a lot of work. Oddly enough, a lot of runners don’t think about strengthening their foot muscles until they get hurt.
Virabhadrasana III (warrior III) gives you a full-body workout that can take years to master. You’ll get some benefits even if you can only hold the pose for a few seconds.
Runners should incorporate warrior III into their workouts because it strengthens muscles in the core, legs and feet. You will also improve your shoulder and chest strength, which many runners lack because they spend so much time working on their legs.
Doing yoga a couple of times per week gives your body a break from the pressure of running. In return, it improves your body so you can perform better when you hit the road, track or trails.
Your sock size shouldn’t be a guessing game. Our socks range from small to double XL, but the best way to know the perfect fit for you is to match your shoe size to the chart on the left. That way, you’ll know the size you select will give you the fit and feel you expect.
Between sizes? Go with your gut, but rest assured that your socks will still fit great. If you receive your order and find yourself wishing you’d gone up or down a size, just let us know. We’ll happily send you replacements for your preferred size.
Concerned about laundry mix-ups? All FITS® socks are coordinated by color and size, based on the colors you see on the size chart. So, you won’t have to worry about mixing up your sizes with the other FITS® wearers in your home. (But stray socks mysteriously going missing in the dryer? Unfortunately, we can’t help with that.)
Sock sizes are typically measured in inches, not by your shoe size. So, a sock size 6-8 will comfortably fit someone whose feet are between six and eight inches long. However, at FITS®, we make it easy for you to choose the ideal sock size without having to measure your foot. Simply use our sock size conversion chart based on your shoe size to select the right fit for you.
To measure your foot for socks, measure the length from the heel of your foot to the tip of your longest toe. The measurement in inches correlates to your sock size. For example, if your foot is 10 inches long, a sock size 9-11 should fit you comfortably. At FITS®, you can skip this step and find your sock size based on your shoe size using our conversion chart.
The sock size conversion refers to sock size compared to shoe size. While all companies may vary slightly on which size socks to purchase based on your shoe size, you can always measure your foot to find the right fit for you.
Because sock sizes are determined by the length of your foot in inches vs. your shoe size, shoe and sock sizes differ. The FITS® sock size to shoe size conversion is as follows:
Knowing this makes it easy to choose the ideal sock size based on your shoe size without measuring your foot.
Sock sizes typically don’t correlate with age. For kids, age can be a general indicator of what size sock they’ll need, but everyone is different. An adult sock size 9-12 fits anyone whose feet are approximately nine to twelve inches long. For kids’ sock sizing, check with the company to find exact details to ensure your little one gets the perfect fit.
Got more questions about finding the perfect sock size for you? Let’s talk.