Many people start the year with a new year's resolution to loose weight, and start exercising more. One of the popular options is running since it builds endurance, stamina, and cardio. Unfortunately, if you don't prepare and build slowly you can find yourself beset with setback after setback. What can you do to keep yourself on track?
Staying in the fast lane
Running can cause a lot of wear and tear on your feet and ankles if you don't prepare. Having the correct shoe for your foot type, a supportive orthotic insole, and compression stockings can all make a huge difference for your feet.
A good supportive neutral running shoe for most foot types is appropriate. Certain foot types do require stability control, motion control, or cushioning. Knowing what kind of foot type you have can make a huge difference in the type of shoe you buy. The minimalist running shoe has become a popular option, but often isn't the best option for many people.
Custom insoles can provide your feet the support they need to help prevent many conditions that could keep you from running. We are the only office in Southern Oregon to offer Phits 3D printed orthotics. Check out more information about the Phits custom orthotics here.
Our office also offers CEP athletic compression stockings, calf sleeves, and several other products produced by CEP. Many of our staff wear the compression stockings daily because of the benefits to circulation they can provide. They can also help reduce swelling after a hard workout.
Starting an Exercise Routine
Before starting any new exercise routines check with your primary care physician to make sure you're healthy enough that you can reach your goals. Once you've verified you're healthy enough, starting slowly can be the key. Don't get down on yourself if you miss a day, often many say starting the day off with a run will help wake them up and give them a rush of endorphins to help motivate through the rest of a hectic day. It also makes it easier to stick with a routine, instead of trying to fit in a run between appointments throughout the day. Some also complain about difficulty sleeping or stomach issues with running in the evening.
Breaking it up can also be helpful. Doing a few short exercises in the morning before leaving for work, on your breaks, or at lunch time for 10 or 15 minutes can make all the difference also.
Set realistic goals. You know yourself the best! Setting realistic short term goals, and long term goals can help you shed those pounds fast. But don't be discouraged should you miss a goal, or lose motivation. Sticking to a plan is important, but just getting out and moving is the most important element.
Half the battle to lose weight is won or lost in the kitchen and dining room. Diet makes up one of the most important elements to a successful weight loss program. Increasing fresh vegetables, cooking at home, and reducing processed foods is an excellent start for any weight loss program.
What Makes a Good Running Shoe?
The style of running shoe we generally recommend for most people is a shoe that flexes just behind the toes, and is solid (can't be bent with bare hands) throughout the rest of the sole. Also a stiff heel counter (the area around the back of heel) should be thicker and stiffer than the rest of the upper material on the shoe. We also recommend adjustable laces for tension control, and other factors. You want the shoes to be snug, but not too tight.
Making sure your shoes are the right size is also important. Shoes that are too tight can cause blisters, pain, and not flex in the correct position. Shoes that are too large can have a sloppy fit and also cause blisters from rubbing, or callous formation in reaction to pressure or rubbing.
What ever your fitness goals are for this year, we wish you perseverance in achieving them! Need some help getting there? We are accepting new patients and will be happy to help however we can. Give our friendly staff a call at 541-779-5227 to schedule your appointment!
Here are some links to some other helpful articles:
New Years resolutions! (https://www.foothealthfacts.org/article/is-getting-in-shape-your-new-year-s-resolution)
Fix your feet before starting weight loss (https://www.foothealthfacts.org/article/fix-feet-first-before-weight-loss-resolutions)
Keeping up with motivation to run (https://www.runnersworld.com/training/a20814665/12-habits-to-keep-up-your-running-motivation/)
Helpful hints for new runners (https://www.runnersworld.com/beginner/a25645864/new-fit-runner/)
CEP compression socks https://www.cepcompression.com/products/mens-compression-run-socks-2-0