Among the most popular of fitness routines is running, and for good reason. It’s a great way to stay in shape, working multiple muscle groups and providing an excellent cardio workout. You can do it without a gym membership. Simply head out the front door and choose your route through your neighborhood.
You also have multiple options for goal-setting, by signing up and training for any number of fun runs, 5Ks and marathons.
Whether you choose to run for fun or train for something bigger, however, don’t skimp on your gear or your habits. Your decisions can make a big difference in your comfort level, as well as your potential for injury. A few things every runner should keep in mind before and throughout training:
Invest in a good pair of running shoes
Every runner—and every foot—is different, so simply buying a brand-name running shoe isn’t enough. Buy your shoes at a store that specializes in running shoes and get fitted by one of their experts.
Don’t be fooled by the multitude of special features that are alleged to make a particular shoe the best. Extra cushioning may be a great thing, but it may not be for you. Shoes that don’t fit right can lead to soreness or blisters, or even injuries such as calluses, ankle sprains and knee injuries. If you aren’t sure what you may need in a running shoe, ask your podiatrist.
Incidentally, socks can play a big part in your shoe comfort. Ill-fitting or inappropriate socks can interfere with the fit of your shoe and are the leading cause of blisters for runners. Choose a sock that is lightweight and made from moisture-wicking fabric that keeps your foot cool—dry feet are less likely to develop athlete’s foot, too. Most importantly, test the socks in your shoes before heading out for that long run.
Focus on your feet in warm-ups, stretching and recovery
Warming up before and stretching after a run are crucial to protecting muscles and joints and preventing injury. Skipping either can lead to soreness, which can cause a runner to compensate with poor form—favoring a foot or knee, for example—which can ultimately cause an injury.
Don’t neglect your feet during these routines and consider adding an ice bath or cool soak for your feet after long runs. This will go a long way in reducing swelling that can make even roomy loafers uncomfortable.
Vary your running terrain
Most runners know that running every day on concrete or hard dirt takes its toll on feet and knees. Alternative running surfaces, such as grassy areas, cinder tracks, and tracks made from rubber composites are good choices for some of your outings to take some of the pounding off the body.
Choosing different running surfaces also will contribute to strengthening of the ankles, feet and toes, which will ultimately be a good stabilizer for your step and gait. Stronger ankles, feet and toes are more resistant to injury.
In addition, don’t overlook the toes during strength training. Build some foot raises and toe curls into your strengthening or stretching routine regardless of your running surface of choice.
If you are a runner, or you plan on taking up running and you are looking for tips to strengthen your feet and ankles and prevent injury, contact foot and ankle specialist Dr. Reed Graham, or click here for more information about foot care and health.