If The Shoe Fits, Run With It

Well, we’re well into 2009 and by this point New Year’s resolutions may have come and gone. Let’s hope, for the most part, some have stuck and become habit, like jogging.

Perhaps still this country’s favorite way to stay in shape, jogging on a daily or weekly basis definitely helps burn calories and shed some of that winter weight. But if you’re not an experienced runner and putting on the sneakers again was one of your resolutions, a few bits of advice may be perfect at this point.

A -The “Golden Rule” is that there is no Golden Rule. What works for your neighbor Ted might not work for you. Any experienced runner or athletic shoe store will tell you the first thing you need to do is get fitted. Some of the larger national chains employ your neighbor’s kid who is working for movie money on the weekends and is qualified enough to ask you your size and retrieve it in the back room.
Take this suggestion. Seek out a shoe store that specializes in running and is equipped with employees who are avid runners and know what to look for in placing you in a shoe. To the trained eye your tendency to pronate or supinate (explanation coming) will be obvious and therefore you will be recommended a shoe tailored to your feet.

Whether or not you have a high arch or are flat-footed also plays an important factor in finding the right shoe. Whatever you do, don’t be that guy or gal who decides to jog and picks out a shoe based on color or brand name. You’ll look much cooler by keeping up with your group or finishing the race rather than for the bells and whistles on your fancy designer kicks.

What a shoe can do for you-101-

For example, if you pronate, this means your heel is hitting the ground but then your weight shifts to the inside of your foot and you end up pushing off more on your big toe. This can lead to shin splints and tendonitis.

If you supinate, your heel lands and the balance of your weight is placed more toward the outside of your foot which can lead to hip and I.T. band issues.

Both are quite common and can be compensated for with the right knowledge of footwear. If you’re an experienced runner, take a pair of old shoes and look at the bottom to see where the shoe is wearing down more, towards the inside or outside. If it seems to be wearing down the middle, you’re neutral and in good shape.

B.Size and distance matter.

Say you and your wife are going to take up running together. You’re 6-foot-1 and 200 pounds while she is 5-foot-2, 115 pounds. Don’t go buying matching shoes to look cute. A bigger man or woman will need more support and a running shoe which offers more stability. Again the size of an individual’s arch and whether they pronate or supinate factors in as well.

As a rule of thumb most mid-range running shoes have approximately a 300 to 400 mile shelf life. Some higher end shoes for those who log more miles will last you longer, but the worst mistake you can make is to take out your old cross-trainers or beat down running shoes and strap them back on cause you think they are the most comfortable. That’s a No-No!

C.Patience. Persistence. Positive attitude.

Patience - Remember when you turned 16 and you got your driver’s license? You wanted to get in the car, put your foot on the gas and just take off. Well, don’t apply that same principle to jogging. Enthusiasm is good but if you’re a beginner, start slow.

First and foremost, incorporate a stretching routine into your running. Both before and after. It’s the simplest thing but the one most overlooked. Doing toe raises and calf raises will help prevent shin splints and performing core exercises will help with any back pain or difficulty with posture and breathing.

A good way to begin is to not think in terms of distance but more so in terms of time. Begin by running five minutes a day. Then the second week or so bump it to 10 or 15 minutes. Maybe pick a training partner of equal ability so you can pace one another and provide motivation to one another.

Persistence - Try not to stray from your goals and the routine which you’ve set. It’s human nature to be excited about a new endeavor at the outset and then let your excitement wane. Keep a chart or calendar of your training sessions and stick to it. If you don’t push yourself once in a while, it’s never going to get any easier.

Positive Attitude – If you took the average person off the street and said, “run a mile” not many could probably do it. Running is not easy and at the beginning may seem more like work than fun. However, it gets easier, even addictive. If it was that terrible, would so many people be devoted to it? No, of course not. Keep yourself in the right frame of mind. Get outdoors and see the community, smell the air and know deep down inside that you’re investing in your health, in your future.

That should get you started, not get out and run!