Friday Fitness: Happy Feet

It’s Fitness Friday and today’s topic is on footwear! Proper fitting shoes are so important for injury prevention. When you think of how much time we spend on our feet, a good pair of shoes is the best investment we can make toward an active lifestyle. Here are some tips for selecting a good pair:

• Go to a running shoe store where they can assess your arch and foot fall by assessment. It maybe a little more expensive, but that knowledge is key! Make sure you are getting the best shoe to support your foot and facilitate good movement of throughout exercise.


• Get measured so you know what your foot size is for workout shoes. Shoe sizes vary on brand and purpose, make sure yours fit properly.


• Shop at the end of the day. After being on your feet all day your feet swell. This happens during exercise as well. You want slightly larger shoes to allow room for your feet to swell during exercise.


• Bring old shoes with you to the store. You can see a pattern of where the shoes are worn out, and get an idea of what your foot fall looks like, and where you need the most support.


• Forget fashion! Bright and colorful shoes are fun but the most important thing is function! If they are not the best fit then forget them. Try adding color through your workout clothes instead.


• Date your shoes. You want to replace your shoes every 6 months or 500 miles. This is very important because the support in the shoes begin to deteriorate. Change out your shoes and remember that they an investment in your health.

Now that you have some new kicks, here is a fun activity to do with them. If you are interested in beginning to run but not ready for anything formal, try adding in some fartleks to your workout. Fartlek is Swedish for “speed play”, and are short bursts of speed that puts you in control. Try going out for a brisk walk, pick a location (such as that tree about 50 yards away) and jog to it. Then resume your brisk walk. Repeat as often as you would like.

More serious runners, this adds variety to your runs and promotes quick leg turnover. While out for a run, throw a few fartleks in.  Pick up the speed to a faster pace and then ease it back down.

Have a great 4^th weekend and have some fun with some speed!!

Prep for Devin's Dash: Foot Care 101

As Devin's Dash draws closer, I'd like to remind you of the importance in wearing the proper shoe for running. Here's a post from last year that discusses how to determine the right knid of running shoe for you.

[caption id="attachment_5969" align="alignnone" width="420" caption="Devin's Dash 2010"][/caption]

One of te best ways to care for your feet is to invest in a good pair of running or walking shoes.

When you get fitted for a new pair of running or walking shoes, unless you are here at H3 and can attend our Shoe Seminar, be sure to go directly to the specialists: a sporting goods store, running store, or podiatrist. Ask them to help you evaluate the arch of your foot.

Are you…

1. Flat-footed –your feet have low arches. They tend to roll inward as you run or walk. If this is you, you should look for a shoe that offers more stability.


2. High arches- your feet roll outward when walking. If this describes you, you should look for a cushioned shoe with greater flexibility to help absorb shock. Insoles, inserted inside your shoes, can also help to support your heels and arches. Inserts can be bought separately by shoe size as well as needs.


3. "Normal"- your arches don't fit into either extreme. If this is you, you have no worries. Most shoes are made to fit “normal” types.

In addition to evaluating your arches, when choosing running or walking shoes be mindful of pronation, the way that your foot moves after striking the ground. Below are the common types:

Spring Cleaning... are you forgetting anything?

Tis’ the season for “Spring Cleaning”; out with the old, in with the new. In efforts to rid your closet of un-necessary items, look no further then your athletic shoes. Are they ideal for your feet, or should you be chucking them to the curb and/or donating them to a greater cause? The best spring cleaning care tip for your feet is to invest in a good pair of running or walking shoes. Read the tips below to decide whether your shoes are acceptable for your feet: