The 6 Best Hiking Shoes To Buy in 2021

Best Hiking Shoes in 2021

Best Hiking Shoes in 2021

Do you practise mountain sports like me, but don’t know what footwear you need? Do you want quality footwear that is appropriate for trekking without compromising the health of your feet, your safety, and your physical integrity? There is no multipurpose mountain boot (even if it is one of the best hiking shoes on the market in 2021) that is valid for all types of terrain.

Although many characteristics must be evaluated when purchasing this type of footwear, the sole and breathability are 2 of the keys and to which you should always pay attention.

However, we are going to provide you with a complete buying guide and a selection of good and cheap trekking shoes so that you can choose the one that best suits your type of gait.

We made a selection of the best shoes, depending on the quality/price ratio, which we consider to be the best hiking shoes of the moment. So that you can assess with criteria, we are going to detail the advantages and disadvantages of each of the selected models.

Ideally, have a pair of the best hiking boots so that we can alternate them depending on the weather conditions and the route you are going to do.


6 Best Hiking Shoes For Men and Women to Buy in 2021


6. Hi-Tec Storm Waterproof

Best Hiking Shoes 2021

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If you are starting trekking and you are looking for cheap mountain boots, I think these are the best quality-price you can find. Although they are not high-end, they are off-road boots

As for the upper, tell you that it is a fairly wide and comfortable last, suitable for a short walk or several hours if you do it on easy trails. It also has a lacing system that guarantees an optimal fit.

As for the sole, it is resistant and strong, although on hard and wet surfaces they slip a bit:

  • At first, they may be somewhat stiff, but the EVA sole and midsole come equipped with a flesh zone that allows a comfortable and soft footprint.
  • The grip is correct both on loose soil and on rock, as well as providing good results on both snow and ice.

Normally, if you order the same number that you have been using, they will go well, neither too tight nor too loose to avoid chafing.

Also, note that they are not 100% waterproof in the event of a downpour. In short, although they are not suitable for high mountain walks and technical terrain, they are suitable for easy slopes and quiet walks due to their flexibility and comfort.

Its strong point: It is undoubtedly its price. They are some of the cheapest mountain boots you can find.



Good impermeability



The little grip on wet asphalt


5. Columbia Peakfreak Nomad

Best Hiking Shoes 2021

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If you are looking for shoes to wear both in the mountains and in the city casually and daily, these are a good option for their good quality and elegant design. An upper that offers good performance Its upper is designed for a perfect fit, without chafing.

It is made of Omni-Tech fabric to repel water while keeping your feet cool thanks to the mesh. In addition, it is a reinforced and stitched textile material for greater durability and support.

Thanks to the pulls on the heel and tongue, you won’t have a problem putting on your shoes. On the other hand, the technology of the sole and midsole come with some interesting features:

  • An optimum grip thanks to the material OMNI-GRIP with multidirectional drive. They are quite stable both on ice and on wet surfaces.
  • The midsole has excellent cushioning thanks to the Techlite that guarantees correct cushioning and good energy return.

You can buy your usual number, although it does not give you much size, I think it will suit you like a glove. Although they are not GORE-TEX, they are waterproof thanks to their Omni Shield technology.

Its strong point: They are very comfortable shoes for hiking. In short, although they are not the most protective boots, they are very versatile footwear for the city and basic or medium-level trekking by design, comfort, and grip.


Sleek and discreet design

Lightweight and quite comfortable. They do not touch the feet

Lightweight and waterproof.

Cushioning with rapid energy recovery

Good quality of materials


Their cleats are small so they slip on muddy surfaces.

They are not as stable as other models

A little more breathability is missing


4. Merrell Moab 2 Vent

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If you are looking for soft but versatile, comfortable, and super breathable boots for summer. The lightest model with one of the best soles. The comfort provided by this ventilated shoe is noticeable right out of the box. In addition, the last is generous so, even if you have wide feet, you will not have space problems in the instep.

Finished in leather and a Merrell air chamber that absorbs impact and increases stability makes it a very comfortable and even cushioned boot. Perhaps they are the best trekking shoes 2020 in terms of sole:

  • With Vibram TC5 + technology, it will guarantee a good grip and resistance to abrasion.
  • The reinforcement in the toe box offers fairly solid traction on hikes of light to moderate difficulty.

They are boots that cut quite well so we recommend that you take the number that you usually wear. If you want a waterproof model, I recommend the Merrell Moab 2 Mid GTX.

In short, it is a lightweight shoe one of the best trekking shoes for women due to its design. In addition, they are suitable for any terrain, wide fit, and very breathable to use in summer.

Its strong point: They are very breathable shoes, even for walks in summer.


Very good value for money

Excellent breathability and traction on mixed soils.

Its last is very comfortable



Can be tough on asphalt

The foot support is not high


3. Columbia Canyon Point Mid

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If you are looking for very comfortable shoes for long walks like the Camino de Santiago, its the best in quality-price Goods and cheap trekking shoes to offer you the best experience

Suitable for all types of weather conditions thanks to the leather and Omni Tech mesh fabric on the upper part. This provides high waterproofing and breathability, so your feet will stay dry without sacrificing breathability. In addition, its fit is more than adequate thanks to its combination of ribbons, suede, and mesh.

Sole durability

Its Techlite cushioned midsole gives it a high energy return and the Omni Grip rubber sole allows excellent traction control and grip on any terrain thanks to these multidirectional studs, both dry and wet.

By the way, this sole offers extra durability thanks to that quality rubber. If your feet aren’t particularly narrow, you’ll want to order a size larger than usual.

In short, these are boots among the best women’s trekking shoes for their quality, comfort, and for being comfortable both thermally and in fit.

Its strong point: They are very comfortable and comfortable shoes because they fit well to the foot


Excellent value for money

Quick energy recovery.

Good fit and support

Good traction

High breathability


A little heavy

Slip-on wet surfaces


2. Salomon Evasion 2 Aero

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If you are looking for some mountain boots for women, this model from the French firm is positioned as one of the best women’s trekking shoes (unisex version). If you have to highlight something in this shoe it is its mesh material since, in addition to allowing excellent air circulation, it reduces weight. Its lightness and breathability make it the ideal footwear for long mountain tours.

Strong point: They are very light and breathable. These characteristics make them ideal for long distances in the mountains.

On the other hand, its Contagrip sole adapts to multiple surfaces, guaranteeing good adherence. The EnergyCell midsole, its OrthoLite insole, and the Sensifit system complete this sensational shoe with which both your feet and your joints will reduce the impact caused by sports practice. Ultimately, this is a hiking boot that provides the ultimate in mountain fit, breathability, and grip.


Good quality-price

Lightness and breathability

Support reinforcement with the Sensifit system

Sticky sole


Slightly narrow forefoot

Smaller numbers than usual


1. Salomon X Ultra 3 Mid GTX

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If you need some of the soft boots for comfortable medium and low mountain, I think these are the ones that offer the best fit for the price they have. Its main advantage is its excellent level of comfort.

An ergonomic, mid-rise design that reduces chafing, but without compromising rock protection. In addition, it has other interesting features:

  • 100% waterproof design enables them to cope with extreme weather conditions without sacrificing maximum breathability.
  • Descent Control Technology: Offers a cushioned, slip-resistant outsole that provides unbeatable traction and grip, even on the toughest loose dirt descents.
  • Good support on the ankle: it is important that in the mountains it is tight in the neck area, but at the same time allows movement in front.

Its strong point: It’s excellent comfort for demanding routes, even in summer because even though they are gore-Tex, they are breathable.

In short, they are one of the best mountain boots in terms of support, grip, and comfort for demanding use.





Very versatile, good results on all types of terrain.


Mid-range price

Quite small numbers

The toe reinforcements are somewhat tough


What hiking boots to buy?


A practical guide to choosing the best suits

Looking for your first pair of hiking boots? Or maybe, your boots are worn out and you need new ones that are comfortable for you?

With this guide, we will describe some criteria that when taking into account will help you choose good and cheap trekking boots or shoes according to a reasonable quality-price ratio. To choose the boots that best suit you and that feel good on you and avoid problems such as chafing, you just have to keep reading.


Trekking boots or shoes?

Both options are specially designed for this type of activity, but choosing one will depend on the use that we will give and the level of protection we seek.

The shoes are more flexible, lighter, as they do not have an upper, they have more perspiration, they support the ankle, but do not protect it completely. They are more recommended for mild to medium hiking, in not so demanding terrain, trips to the countryside, and to move around the city.

On the other hand, the boots are less light, but offer much more stability and are more suitable when doing long runs, hiking with a backpack, or some other weight. They also protect the foot from rocks, mud, water, snow, and kinks, and with them, you can do light or more advanced hiking.

What level of hiking do you have? How is your physical form?

This is the first thing you should know before buying a pair of trekking boots. This means that you will have to know:

  • Type of terrain you are going to practice trekking or hiking: it is not the same to walk on trails or easy fields as on technical or steep terrain such as mountains. In case you practice easy hiking, it will come with more flexible and lighter footwear such as the Columbia Peakfreak Venture boots. In the case of practicing more technical trekking, the ideal is to have boots like the Salomon X Ultra 3 Mid GTX with more protection, more stability, and a more durable sole.
  • The weight that you will carry in the backpack if you carry it: For short hikes, the normal thing is that the shoes are light, but if you go hiking to camp, the boots will be robust and stable.
  • The pace at which you usually walk and how long the journey will last: depending on the terrain, time, and pace it will be more or less. It is not the same 1 hour of walking on rocks and stones as on river trails. Remember that, for a long and demanding hike, the ideal is a boot with a hard and stable sole.

Finally, you must ask yourself how you are in physical shape.

This is determined by if you do a lot of walks per month and have technical walking experience. For example, if you are physically fit, trekking regularly, and are not prone to injury, I think more flexible boots that allow more movement for your foot will suit you well.

On the contrary, if you have just started or are taking it up again after a long time, you may find boots with a high top that protect your ankle well and are more stable. A good example is the Merrell Moab 2 Vent or the Salomon Evasion 2 Aero.

At least until you get more experience and more technical! Main characteristics of the best trekking shoes. According to the above, you should assess the characteristics that your boots should have. To find hiking boots that protect you and that are comfortable to avoid chafing or foot problems, I think you should read what follows.


Sole characteristic

Mountain shoe soles are harder, stronger, more stable, and cushioned for obvious reasons. All the models we described above meet those requirements, but some may have a more aggressive sole for certain floors or levels of hiking. It is advisable to look for a model that:

  • Suits mixed soils.
  • Be able to absorb the impacts of your footsteps against the ground. If you don’t do it the right way, your feet, thighs, and even your knees will suffer.
  • Have excellent traction on the climbs and grip on the descents, whether in dry, wet, or muddy conditions.

When you go to choose, consider where and at what time of year you will wear the shoes. For example, if you are looking for something with extra grip for off-road and long runs, the Salomon X Ultra 3 Mid GTX, the Chiruca Pointer Boots, and Merrell Moab 2 Vent are the best alternatives.

For a more flexible grip and use on the less difficult ground, you may want a shoe like the Columbia Canyon Point Mid and the Columbia Peakfreak Venture.

Excessively inexpensive models sacrifice a lot in the grip of the sole, the size of the studs, the tread, and the traction, essential elements to guarantee our safety all along the way.


All mountaineering footwear must be stable to prevent us from slipping or losing our balance or twisting, as a fall or injury can be serious in the mountains. For this reason, trekking boots and shoes are usually a bit stiffer and heavier than a conventional shoes. Therefore, they will have 2 conditions:

  • Good sole construction in terms of grip and traction.
  • Correct ankle support for the boots to be as secure as possible in this area of ​​the foot.


Breathability and impermeability

Currently, the most modern footwear combines these two elements, in many cases essential for hiking and going out into nature at any time of the year.

However, it is also true that if we live in an area with a mild or dry climate or are looking for something more adapted to the summer, we can choose footwear that is much more suited to our needs, such as the Salomon Evasion 2 Aero or the Merrell Moab 2 Vent.

Perspiration is something that you should not sacrifice so that the foot is always dry, fresh and avoid the proliferation of fungi or bacteria caused by sweat and humidity inside the boot or shoe.

If you are looking for a shoe that protects your foot from the rain, with which you can cross a puddle or cross a river, even walk in the snow, it is best to buy a waterproof boot. So you will always be prepared to face any situation.



Of course, comfort is another factor to take into account. When mountaineering, the irregularity of the terrain can affect the practice of it when you do not have adequate protection between the ground and its formations and our feet.

What should you look for?

The ideal is to find the perfect combination between:

  • The comfort of the insole and the cushioning of the sole and midsole.
  • Good foot support, especially the heel and materials that guarantee a reduction in impact pressure.

All the boots and shoes in the list above are top of the line when it comes to cushioning, but the ones that stand out the most in this regard are the Columbia Canyon Point Mid and the Columbia Peakfreak Nomad for their rapid energy recovery effect, which It helps us to maintain a constant rhythm when walking or climbing.


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7 Best Running Shoes For Men & Women in 2021

Best Running Shoes in 2021

Best Running Shoes in 2021

Run in comfort and style with the Best Running Shoes in 2021. Sprinting is one of the best activities men and women can do for exercise and overall cardiovascular health. It improves your body in more ways than one, increases your energy, and helps you get some fresh air. However, running can only be done consistently with the right shoes.

Although our feet are naturally designed for running or walking, they still need a little help on today’s tough concrete roads or pavement surfaces. That means you need special shoes designed to cushion the impact of your steps and make running comfortable. You cannot wear normal running shoes and expect your run to be a pleasant experience.

For example, the Adidas Duramo 9 running shoes are a great pick for those in need of an affordable yet general-purpose pair of running shoes. But men or women with different bow shapes will need something more specialized. That’s where running shoes like the ASICS GT-2000 6 and ASICS Gecko XT running shoes come into play. We also find some shoes that are among the most comfortable: the Adidas Cloudfoam Ultimate shoes. All in all, we are sure we have found something for everyone.


7 Best Running Shoes For Men and Women to Buy in 2021


1. Best Running Shoes for Men: Under Armor Micro G Pursuit BP Running Shoes

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Why should you buy this? The Under Armor Micro G Pursuit BP shoes are made from durable synthetic material and are highly versatile for runners, offering cushioning and flexibility.

These shoes are lightweight and breathable, as well as some of the most comfortable for men on the market.

Who are they for? They are a great option for most guys, especially if they don’t have a particularly hollow foot that requires extra support.

Why we picked the Under Armor Micro G Pursuit BP:

We chose the shoes for their versatility and excellent comfort. For example, the shoes have a foam sole that improves overall comfort and allows for more explosive jumping and running. You will be able to land with stronger impacts and without hurting your feet as often. As you might expect, this is a huge plus for sneakers designed for men.

It also has a comfortable lining that takes the shape of your foot and additional heel padding. Plus, foam padding around the ankle and under the tongue further enhances fit and stability. The upper part uses a breathable mesh.

Overall, they are great shoes in terms of color, fit, and comfort. Men of all ages and sizes should be comfortable with them.


2. Best Running Shoes for Women: STQ Women’s Breathable Running Shoes

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Why should you buy this? The STQ women’s running shoes are extremely comfortable and offer a flexible and lightweight response for all possible runs. These shoes are made of mesh and synthetic materials to offer a perfect fit like a sock – perfect for regular running.

Who are they for? They are an ideal pair of sneakers for women who like to run or do other outdoor activities frequently.

Why We Chose STQ Women’s Breathable Sneakers:

We chose these women’s sneakers for many reasons, but mainly because of their excellent comfort and design. They are made with a type of tennis fabric, which allows them to come in multiple feminine tones or neutral black. This fabric is also quite durable and flexible without being too tight.

At the same time, the shoes offer good comfort and stability for runners and other activities. You can also use them for sports like tennis or horse riding. They have a removable lining that improves the comfort of the shoes. Or you can remove it to accommodate braces.

The air cushioning and the rubber sole are also two great advantages. This last advantage is particularly good for improving traction on slippery or sandy surfaces.


3. Best Cheap Running Shoes: Adidas Duramo 9 Shoes

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Why should you buy this? The Duramo 9 by Adidas is an affordable and effective type of footwear that fits a wide variety of people. These shoes are very effective in terms of comfort and support despite their low price.

Who are they for? It can be said that they are the best option for those who need a durable sneaker without spending a lot of money.

Why we picked the Adidas Duramo 9:

These shoes got our vote for their low selling price and high quality despite this. As you can see, they offer flexibility and versatility, as well as significant cushioning, all without being too expensive. They only weigh 280 grams and have a mesh top layer with a seamless coating for extra support. Simply put, these running shoes support your feet and ankles without feeling tight.

They also have a foam midsole for added comfort. You will feel comfortable the moment your foot touches the inner padding. The superior cushioning at the bottom of the shoes will allow you to run or jump without hurting your feet.

Even the exterior of the shoe is of high quality. The sole is extremely durable and has excellent traction, so you won’t have to worry about slipping. Even running during inclement weather shouldn’t be too dangerous.


4. Best Running Shoes for Flat Feet: ASICS GT-2000 6 Running Shoes

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Why should you buy this? The ASICS GT-2000 6 running shoes offer phenomenal cushioning in the midsole and exceptional response to improve stability and comfort. These shoes have excellent technological advances derived from the latest in foot health science.

Who are they for? They will be an ideal option for anyone who has particularly flat feet but still wants to run in comfort.

Why we picked the ASICS GT-2000 6:

We loved the shoes for many reasons, all of the innovative and unique compared to other shoes on the market. The shoes are made with special gel technology cushioning. This essentially reduces the impact of the impact and take-off phases of each step. In other words, sneakers reduce the stress on your foot even if you have an incredibly flat foot.

They are also designed with special technology to improve the efficiency of your ride. You will walk and run with better posture and movement than ever. This is a big problem for many with flat feet.


5. Best Running Shoes with Stability Control: ASICS Gel-Venture 6 Running Shoes

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Why should you buy this? The ASCIS Gel-Venture 6 shoes feature high-quality gel technology that reduces the impact of shocks and allows you to run with greater stability than before. These shoes are great for runners in general, but they are particularly good when it comes to stabilizing your steps.

Who are they for? Runners who want an incredibly stable experience or who want to make sure they don’t slip while running.

Why we picked the ASICS Gel-Venture 6:

These sneakers are an excellent choice for many. For starters, they have a special AHAR sole, which is made of high-strength rubber. This rubber is so effective at improving traction that you can run on slippery surfaces or sandy environments without worrying. It is excellent for increasing the stability of the race on all types of surfaces.

They also have a specific sole to improve traction on uphill or downhill terrain. But they are also equipped with a liner that can be included to improve comfort or can be removed to accommodate orthopedic systems.

Finally, these shoes have a special gel cushioning inside. This reduces the shock damage your feet will take with each step they take. You’ll be able to run faster and stronger without your feet hurting, something virtually all runners should appreciate.


6. Best Cushioned Running Shoes: Adidas Cloudfoam Ultimate

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Why should you buy this? The Adidas Cloudfoam Ultimate sneakers are high-tech pairs of sneakers that are among the most comfortable on the market. These super comfortable sneakers make you feel like your foot is sliding on a cloud.

Who are they for? For runners who want to prioritize comfort and flexibility above all else, there is no better shoe than these.

Why we picked the Adidas Cloudfoam Ultimate:

We chose these shoes for overall comfort because of their great foam outsoles. It’s hard to underestimate how soft and comfortable these soles are. They provide great cushioning for the feet. Having the same material present on the outside only adds to the effect and makes for an incredibly memorable experience.

The foam midsole is also enhanced by a super-soft insert that further increases comfort. It is an excellent choice if you want to run but normally suffer from pain and discomfort in your feet. The upper of the shoes are great too, increasing flexibility and comfort at the same time.

Even with all the focus on comfort, the shoes do a great job of safety and comfort, no matter what size you choose. They feature a sock-like design that grips your feet. The rubber outsole also does a good job of handling traction and allows you to run quickly without worrying about slipping.


7. Best Running Shoes for Cavities: ASICS Gecko XT

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Why should you buy this? ASICS Gecko XT shoes are designed specifically for cavities and have several design elements that make them excellent. They are phenomenal shoes, from start to finish, both in terms of durability and comfort. Who are they for? This is an ideal shoe for people with hollow feet and wanting to run.

Why we picked the ASICS Gecko XT:

These shoes should be a basic choice for many runners. They feature lightweight, flexible padding that bounces in response to each step you take. The result will be a flexible and agile race, and you will be able to run faster and better than before.

The sneakers are made with a breathable mesh and synthetic material. This is very comfortable but they are also made to grip the feet for an excellent fit. At the same time, the shoe surfaces are made without traditional stitches or seams to reduce irritation and friction.

The anti-chip tongue has been perforated to prevent debris from entering the shoe. All runners should appreciate this detail. Most importantly, the cushioned footbed increases comfort and performance beyond the usual. Looking at the upper segment, you can see that the designers made these sneakers with hollow feet in mind. Combined with the padded bottom, every guy should have a blast in these sneakers.


Final Words

We decided to find great sneakers for our needs and yours. But we had to think carefully about what to look for in sneakers before making any recommendations. We end up discovering, by trying on many pairs of shoes ourselves, that no one pair is right for everyone. Beyond size, some athletic shoes are better for different types of feet or different approaches.

Frequently Asked Questions About Running Shoes


How should running shoes fit?

The ideal fit of a running shoe will vary dramatically from person to person. But all running shoes should feel at least slightly snug around the midfoot and heel. You should also have a little room to wiggle your toes. This flexibility will give the shoe plenty of room to bend properly as you run.

You can do a simple test by tucking your thumb next to your fingers. If the shoes fit properly, there should be about half the thumb space between the foot and the shoe.


What are the best running shoes?

The best running shoes are highly dependent on what you are looking for in footwear. For example, if you have a pes cavus, you will want something that can accommodate this biological characteristic. ASICS Gecko XT shoes are an excellent choice in that case.

Or you may be looking for something more feminine and appropriately sized. In that case, STQ women’s running shoes are your best bet. Alternatively, you can go after something that improves your stability and traction. The ASICS Gel-Venture 6 shoes are the best option, in this case.

As you can see, it all depends on what you require and the unique shape of your feet. You have to choose something comfortable and flexible, but tight enough to provide a secure fit while you run. Take into account the overall size and shape of your foot and go from there.


How long do running shoes last?

This, again, depends on how much you use them and how well you take care of them between sessions. In general, sneakers need to be replaced every 500 to 800 kilometers. This will be 4 to 6 months if you run 30 kilometers per week, and much longer if you run less. Remember that sneakers degrade more quickly if you wear them in bad weather conditions and don’t clean them properly after being exposed to water and mud.


How to choose your running shoes?

You have to choose the running shoes based on what your feet need to be comfortable, as well as the available sizes. Remember to always check the available sizes before finalizing a purchase.

You should also think about overall comfort. Running is a strenuous activity on the feet, even if you are very experienced, and even if you run on a treadmill. The Adidas Cloudfoam Ultimate shoes are an excellent example of running shoes that prioritize comfort over other aspects.

But you should also think about arch support and the overall shape of your foot. For example, you should wear ASICS GT-2000 6 shoes if you have flat feet. Or you could choose one of our other options if you have different arch shapes. The key is to be aware of the shape of the arch and not ignore it. It affects the comfort of your feet and your ability to run more than you think.

Finally, make sure you get something with decent traction. That means something with a rubber sole and specific groups that will help the shoe grip the ground. Good traction means that you are less likely to slip. The ASICS Gel-Venture 6 sneakers are a good example.


How often do running shoes need to be changed?

Replace your running shoes as soon as your feet are no longer comfortable, and especially when they start to break. It doesn’t take long to hurt your feet if the padding or padding of your shoes wears out. Don’t wait until the shoes are paper-thin before replacing them.

Remember, when in doubt, change your shoes every six months or so if you run frequently.


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Health Benefits of Biotin For Your Body

Benefits of Biotin For Your Body

Benefits of Biotin For Your Body

Surely you have heard of this vitamin, called Biotin, which is causing a sensation for its excellent benefits in our body. Biotin or also known as B7, B8, or H, is a vitamin that we need for the stable and active functioning of our body. It has great benefits for metabolism and energy activation. Also, it can be effective for hair, skin, and nails.

Every day more people increase their consumption of Biotin since it is beneficial for athletes, pregnant and lactating women, diabetics, people with alcohol dependence, among others.

We can find biotin in different foods of daily consumption, such as meat, fish, eggs, and organ meats, also in seeds and nuts or in some vegetables such as broccoli, spinach, or potatoes.


Here are the Benefits of Biotin For Your Body


1. Accelerate Metabolism and Reduce Your Weight

There is nothing better than feeling light, without bloating after a meal, for that biotin helps us a lot since it collaborates with the work of metabolizing, accelerating the process that converts carbohydrates, fats, and proteins into energy.

It helps the body to use food optimally, taking full advantage, causing a unique result, such as faster weight loss, since the faster the metabolism acts, the body has a greater ability to burn fat .


2. Improve your Hair, Skin, and Nails

According to a report from the National Institutes of Health Biotin deficiency, on some occasions, can be the cause of thinning of the hair and loss of body hair; skin rash around the eyes, nose, mouth, and anal area; styes; brittle nails; among other effects.

He also mentions that some small studies were done, where it was found that some people with thin, weakened nails took high doses of biotin and found stronger nails as a result. Some specialists also reported on cases, where it was evidenced that high doses of biotin gave positive results to a rare hair disorder in children and skin rash in infants.

Although it is mentioned that more studies are needed to have more accurate evidence, it cannot be ignored that there is a cause-effect of the lack of biotin and enhancing it for greater care does not have adverse effects, on the contrary, it can be very beneficial for strengthening hair, nails and maintain healthy skin. In any case, and case of doubts, it is always advisable to consult a specialist.


3. Helps to Reach your Training Goals

A diet rich in biotin will help you achieve your goals more easily. We must consider that, as an athlete, your goals should be aligned with a good diet and physical exercise. If we add a biotin booster (in a change in your diet or consumption in capsules), it will help you to stay more active, more energetic, and respond effectively to the demands of your workouts.

If you want to increase the consumption of this vitamin, we share a list of foods rich in B7:

  • Beef liver
  • Yolk
  • Fish: salmon, tuna
  • Walnuts
  • Plantain
  • Beer yeast
  • Integral rice
  • Tomato

You can also find multivitamins in capsules that will help you boost biotin in your body. It is important to mention that these capsules contain more vitamins, such as type A, C, E, B12, among others, which contribute more benefits to your body. Here are some products that you can find in our Supletech online store .



Check out Biotin Supplement Available on the Market

Excellent vitamin complex to strengthen and give life to your body. These vitamins come in a comfortable and delicious format of chewy gummies to enjoy wherever you want, with the necessary dose of Biotin, Vitamin A, and Vitamin E.

Biotin Vitamins 60 Vegan Gummies

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Biotin Gummies (5000mcg) with Vitamin C

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Natrol Biotin Beauty Tablets

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5 Tips to Gain Muscle Mass and Lose Fat

Tips to Gain Muscle Mass and Lose Fat

5 Tips to Gain Muscle Mass and Lose Fat

Some goals are usually more complex than others, but not impossible, and one of them is to gain muscle mass and lose fat at the same time, can this be achieved? Here are some tips that will be very useful for you to achieve what you are looking for.

Gaining muscle mass and losing fat is a great task that many propose to obtain the ideal body, it can be complex if you do not know where to start, that is why here we bring you some tips that will help you organize yourself so that you can start in the best way form your work plan.

Before giving you the advice, let us tell you that the key to success is in you, here we can give you the best ideas and guidelines, but the one that really makes the difference through perseverance and perseverance is you.

If you persist in the recommendations that we will give you, you will likely achieve the best results.


Here are the ideal Tips to Gain Muscle Mass to Achieve Sporting Goals:


1. Get an Adequate Diet

At this point, we want to recognize the importance of diet to gain and strengthen muscle mass. Sometimes, because you want to eliminate fat or lose weight, you neglect to nourish yourself with the macronutrients necessary for the development of the muscles, so what we can highlight is the following:

  • If you are going to maintain a strict diet, do not exclude foods high in protein, vitamins, and minerals because they will be essential to maintain muscle fiber.
  • In the case of reducing fat, do everything possible so that your caloric intake is lower than your expenditure, this point will help you eliminate extra fat more quickly.
  • Performing the two previous points at the same time can be somewhat complex, so we recommend that you study the foods you will consume so that you get the perfect calculation between calories and nutrients.


2. Accompany your Process with a Good Supplementation

If you want to facilitate your goal, you can support yourself with protein supplements and fat burners, which will be a good accompaniment if you use them properly.

In the case of protein supplements, they are ideal to solve protein deficiency due to strict diets, remember that this macronutrient is essential to increase muscle mass, if you decrease it in your diet you will not achieve the goal. In addition, there are ideal protein supplements to support you in these cases, which are low in fat, carbohydrates, and sugar.

In the case of fat burners, these will help you accelerate fat loss or its mobilization to be used as energy sources.

Finally, we do not want to leave out the supplementation of vitamins and minerals, which also collaborate with metabolic processes that contribute to your goals.


3. Direct your Workouts

This point is not so complex, you should only complement your training by mainly enhancing strength exercises, such as weight lifting, even this type of exercise allows you to work your body both to gain muscle mass and to lose fat. In any case, we always recommend not excluding cardiovascular exercise, which is also very ideal to accompany you with your goal of eliminating fat.


4. Be consistent and practical

As we said at the beginning, this is the key to success, starting with the desire is fine, but be careful not to get on the road. If you feel that you get too exhausted at the beginning, you should decrease the demand.

Be practical when it comes to training, innovate, and mentalize yourself so that you can gain muscle mass and lose fat in a way that you can also enjoy.


5. Worry about Getting Adequate Rest

Do not neglect your rest, you need your body to recover from its workouts, even with the strength exercises that you will be doing, and by putting stress on your muscle fiber, rest will be essential for your muscles to recover and increase since it is part of the process.



With these tips you can start a work plan that will allow you to achieve your goals, gain muscle mass and lose fat can be achieved as long as you do not forget and put into practice the key to success.


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3 Benefits of Vitamin C for Muscle Mass

Benefits of Vitamin C for Muscle Mass

Benefits of Vitamin C for Muscle Mass

For sure, Vitamin C is one of the vitamins most consumed by people, either through diet or in supplements, and the good thing about this is that it is a nutrient that has great benefits for muscle mass and health in general. All vitamins are essential for important body functions, they cannot be synthesized by the body, so it is necessary to include them in the diet. The good news is that it is not such a complicated job, because many of the foods we already consume contain them. If you are interested in knowing the benefits of vitamin C for muscle mass, we will tell you about them later, but first, we want to explain its function in the body.


What is the function of vitamin C?

Vitamin C or also known as ascorbic acid is an excellent antioxidant, it collaborates in the functions of collagen formation, healing, and defense of the organism. It is a water-soluble vitamin, which means that it dissolves in water and that any excess that the body does not use is eliminated in the urine.

Studies and specialists indicate that the body needs vitamin C to form blood vessels, cartilage, muscles, and collagen in the body.

They are protective of cells against free radicals, which are unstable molecules that appear in certain situations, such as exposure to tobacco smoke or the sun.

These unstable molecules begin to affect other molecules, such as DNA, proteins, and lipids, this damage can increase the risk of cancer or other diseases. That is to say, it is totally important to maintain the adequate consumption of this vitamin to avoid the appearance of some diseases.

With this prior knowledge, let’s talk about the benefits of vitamin C in the development of muscle mass and how it can positively affect our sports goals.


Vitamin C Benefits for Muscle Health and Muscle Mass 

1. Collaborates with muscle development: this is an indirect benefit of vitamin C since what it does is collaborate with the synthesis of carnitine, which is a fuel for muscle fiber. If you want to know more about carnitine you can find out here.

2. Collaborates with tissue repair: studies indicate that vitamin C can benefit and contribute to tissue repair, thanks to its healing function, especially after training.

3. Collaborates with preventing muscle breakdown: vitamin C allows the body to obtain a better absorption of iron, which is useful for oxygenation of the blood, providing a regulation of oxygen levels in muscle mass, which is very important to avoid degradation.


What Foods Contain Vitamin C?

Here is a list of foods that contain vitamin C, if you are not consuming them, we recommend adding them to your diet to help you achieve the sporting goals that you have set for yourself.

  • Kiwi
  • Orange
  • Pomelo
  • Red and green bell peppers
  • Strawberry
  • Cantaloupe
  • Broccoli
  • Baked potatoes


Vitamin C Supplements

Another very common way to get the perfect dose of vitamin C is through supplements that contain this nutrient. These are very useful if you do not consume many foods that we mentioned, or that it is difficult for you to maintain a healthy and balanced diet. There are several types of vitamin C supplements on the market, you can even get it in conjunction with other vitamins through multivitamins.

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3 Health Benefits of Omega 3 in Athletes

Health Benefits of Omega 3 in Athletes

Health Benefits of Omega 3 in Athletes

If you are looking for information on nutrients that contribute to your physical development, we want to tell you that there are excellent benefits of Omega 3 in athletes. Keep reading and find out what they are.

As athletes we are always learning how we can provide our body with the best nutrients, to perform and obtain good results or achieve our sports goals. There are many nutrients that fulfill different functions in the body and Omega 3 is one of them, but what is Omega 3 and how is it consumed? here we tell you.


What is Omega 3 and what is it for?

Omega 3 is a type of essential fat, also known as polyunsaturated fat or healthy fat, which can only be obtained through food since our body does not produce it on its own.

This type of fat contributes to the formation of cells and brain functions, it is classified as an essential nutrient. There are 3 variables of Omega 3, ALA, EPA, and DHA and we can find them in various foods.

In addition, Omega 3 serves different processes in the body, some studies support that it works as an excellent anti-inflammatory, improves heart health, reduces the probability of suffering a stroke, among others.


3 Benefits of Omega-3 in Athletes

In the case of people who maintain an active lifestyle, through exercises and physical training, Omega 3 can also be an incredible ally, thanks to its various properties.  That is why we wanted to present some benefits of Omega 3 in athletes and in this way you can further enhance your physical goals.

1. Improves Muscle Health

The properties that Omega 3 provides allow improving muscle health, since its anti-inflammatory function helps our muscles respond better after hard workouts, for example, it helps you reduce pain such as DMAT (late-onset muscle pain).

2. Improves Joint Health

Another benefit that we can rescue from Omega 3 is that the joints are benefited. Physical exercise can cause wear and tear on the joints and Omega 3 helps prevent their destruction.

3. Improves Cardiovascular Health

We know that maintaining physical activity is a great contribution to heart health, but it is also important to supplement and deliver this essential nutrient to our body, which helps improve circulation.


Natural Sources of Omega 3

We already knew the main benefits of Omega 3 in athletes, surely there are more, but we wanted to choose the best so that you take them into account.

Now, something really important comes to us. How can we consume Omega 3? well, we tell you that there are various sources of these nutrients. Here are some of them:

  • Salmon
  • Tuna
  • Trout
  • Sardina
  • Soya
  • Chia
  • Walnuts
  • Ground flaxseed


Omega 3 Supplementation

Another way to get the perfect dose of this nutrient is through supplementation. There are some alternatives to take Omega 3, in this way you can also get all the benefits with the ease of ingesting a capsule.

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What Is Qigong and What are its Benefits for Health and Fitness

What Is Qigong and What are its Benefits for Health and Fitness

What Is Qigong and What are its Benefits for Health and Fitness

Let yourself be tempted by Qi Gong in this article. This centuries-old Chinese discipline works on breathing with its slow movement exercises. Discover with us the benefits on the body and the mind of the famous Qigong thanks to its 1000 methods.


What is Qi Gong?

The Qi Gong, which is pronounced “Chi Kung” is a Chinese discipline that passed through millennia along the lines of Indian Yoga. Recognized for its virtues on the well-being of its practitioners, there are today 3 currents of Qi Gong, namely the Taoist, the Confucianist, and the Buddhist.

Qi Gong’s movements are based on the mastery of breathing, as the two ideograms specify. Qi literally means breath or energy, and Gong expresses control or mastery.

Very similar to those of the Chinese martial art, Taï-chi-Chuan, the Qigong courses teach 1000 forms or methods inspired by the principles of Chinese medicine. Qigong for the general health of the body takes into account the meridians, acupuncture points, and the energetic physiology of the body and organs.

Introduced in the West in the 1970s, Qi Gong and its exercises are accessible to all age groups. In France, the Federation of Teachers of Qi-Gong energy art (FEQGAE) learns 3 principles based on slow and relaxed body movements, breathing techniques, and body language, as well as education in concentration.

The benefits of Qigong

The objective of this traditional Chinese gymnastics is to work on oneself at each morning Qi Gong session. The exercises thus stimulate the development of the condition, relaxation, breathing, and alleviate the state of stress.

To practice it, you can put on your karate kimono and follow the sessions on Youtube. You can also learn it with Qi Gong exercises. If you want to learn, know that there is Qi Gong for beginners. Anyone can practice this discipline: child, adult, motor or cerebral handicapped, physical condition is not a limit.

Qi Gong is also perfect for sports or artistic preparations. The work on the posture of the body and its perception contributes to better concentration and creativity. You can also learn medical Qigong with the static positions which improve vitality. With the movements of Tai Chi and Qi Gong, we develop the strength of muscles and joints.

There are even exercises that can make your face look beautiful with qigong. The 20 essential movements of qigong focus on the development of the energy body, to maintain health and balance the emotional state. Note that you can always do your session alone with qi gong videos.


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6 Exercises to Effectively Lose Belly Fat in 2021

Exercises to Effectively Lose Belly Fat

Exercises to Lose Belly Fat in 2021

You are loath to see your belly grow bigger. You then wonder how to lose belly fat. Discover 6 exercises that can help you achieve this. Having a big belly is not everyone’s wish. As soon as this happens, the greatest desire is to lose belly fat. Already, a big belly is not always aesthetic. It is harmless if it is natural.

But if the belly is big because of the abdominal fat, the problem becomes healthier again. Indeed, abdominal fat can cause metabolic diseases, cardiovascular disorders, cancer, etc. To prevent these diseases and have a flat stomach, one of the recommended solutions in sport. Here are 6 sports exercises to effectively lose belly fat.


6 Effective & Simple Exercises to Lose Belly Fat in 2021


1. The Sheathing

Exercises to Lose Belly Fat

To lose belly, sheathing, still known under the name of the plank, remains the most suitable exercise. With it, you don’t just lose your belly, you also draw your abs. The sheathing helps you sculpt a slim figure, lean muscles, and a firm abdomen belt.

As a core exercise, you can opt for the neutral position. It consists of lying on your stomach while resting on your elbow. Straighten your legs and stand on your tiptoes. Slightly raise your knees and buttocks. Line up your head in line with the column. Stay like this for 30 seconds to 1 minute.

2. Yoga

If you want to gently lose your stomach, yoga is a suitable exercise. It is especially recommended when you want to have a slimmer figure and a reinforced abdominal belt. All you have to do is find the perfect time, the right place, and the right position.

For this purpose, you can opt for the position of the shaft. In addition to soliciting the stomach muscles, it contracts the abs. This evacuates abdominal fat to give you a flat stomach.

Among other positions, you can also opt for:

  • The Bhujang asana or the position of the cobra;
  • The Naukasana or the position of the boat;
  • The Pavanamukthasana or the position of liberation from the winds;
  • The Dhanurasana or the position of the bow.


3. Pilates

Effective Exercises to Lose Belly Fat

Just like yoga, Pilates is recommended for gentle belly loss. These exercises work your stomach muscles and firm your body. They particularly solicit the obliques to help you lose abdominal fat.

To have a flat stomach with Pilates, get a mat and repeat the exercise called the leg extension. It consists of lying on the back with the knees on the torso. Hold these with your hands. Next, stretch without your shoulders touching the floor. Then stretch your arms back and your legs forward. Wait a few seconds and resume. Repeat the exercise 5 times.


4. Running

Best Exercise to Lose Belly Fat

External exercise, running is a sport with multiple advantages. Whether short or long distance, running burns a lot of calories. In an hour of running, you can lose over 600 calories.

It is also a suitable exercise when you want to lose belly fat. It regulates abdominal breathing and works all the muscles of the body. For example, a 30- to 40-minute run, two to three times a week, can help you get a flatter stomach.

5. Swimming

It is the exercise par excellence when you want to work your muscles. Swimming, like all aqua training exercises, works all the muscles in the body, especially the abs. Thanks to it, you can get a flat stomach. You just need to be consistent. For this purpose, 2 to 3 swimming sessions of 40 minutes per week are recommended.

For more efficiency, do not hesitate to alternate different types of swimming per session. The butterfly stroke and backstroke are the most effective.


6. Jumping Rope


Simple and perfect, the jump rope is the ally of all people who want to redraw their silhouette. It is a magic rope exit that allows you to build your buttocks and slim your waist. When done right, the rope works your heart and causes you to burn huge amounts of calories.

Thus, you lose abdominal fat and get a flat stomach just the way you want it to be. All of the exercises discussed in this article can help you lose belly fat to get it flat. The ideal is to remain constant to achieve your goal.


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