Week 2 Attire and Footwear Now that you've started training, you may be ready to invest in a few items that will benefit your walking or running endeavors. Visit Strictly Running at 736 Harden Street located in Five Points for any of your active footwear and attire needs. Shoes: The right pair of shoes can seem to work miracles – from improving athletic performance to easing pain. There are several important rules to follow when selecting the appropriate pair of athletic shoes. ◦ Function ▪ Walking shoes should have a soft upper portion, good shock absorption, smooth tread and a natural feel when walking. ▪ Shoes for jogging or running should be well cushioned and lightweight with a thicker tread. Running shoes should also offer more stability in the heel area to prevent sprained ankles. Arch support is especially important for running shoes, so be sure you cannot feel a noticeable gap under your arch when wearing your shoes. ◦ Construction ▪ Any pair of shoes you purchase should be made of durable material. Check the inside of the shoe for rigid seams that could cause blisters and make sure you have arch support on the inside of the shoe. Flip the shoe over and look at the sole and tread. Does it seem as though you could easily tear it away from the shoe? ▪ The different colored rubber or plastic materials on the bottom and sides of the shoe serve different support and cushioning purposes. Are the shoes different colors of the same material, or is the material different? ◦ Fit ▪ The best time to try on a pair of shoes is at the end of the day since your feet typically swell throughout the day. Wear the same type of socks you would wear when exercising to try on your shoes. ▪ Sizes differ by brand so pay attention to the fit and not the printed size. Keep in mind that a shoe that feels too small will always be too small. There is no such thing as a “break-in” period. ▪ There should be a ½-inch space from the end of your longest toe to the end of the shoe. Make sure you try the shoes on both feet since one foot is typically larger. Your heels need to fit snugly in the rear of the shoe without allowing the shoe to slip as you walk or run. ▪ Lace the shoes from the end closest to your toes and tighten as you get closer to your ankle. Too tight laces can cause numbness and tingling in your toes, so be sure you can comfortably wiggle your toes and feet. ◦ Lifespan
▪ It’s a good idea to write the date of when you began wearing your new shoes somewhere on the shoe. Runners should change shoes at least every six months. ▪ Once the soles wear down, tread becomes smooth or the inner cushioning hardens, it’s time to look for a new pair of shoes. Your feet, ankles, knees, hips and lower back will thank you! Clothing ◦ Try to wear loose-fitting comfortable clothing to allow free movement of body parts. Avoid tight clothes or clothes made of nylon or rubberized materials, which can interfere with the body’s cooling system and block normal blood flow. ◦ Try to find clothing made from a wicking material such as CoolMax, polypropolene or Thermax. These fabrics draw moisture away from the skin, enhancing evaporation and helping cool the body. They are good for exercising in almost any condition, and may help prevent chafing. ◦ Clothing made from cotton may cause chafing. Try to avoid clothing with thick seams and zippers, which may cause rubbing. Sunscreen ◦ Regardless of the season, it's a good idea to wear sunscreen on exposed body parts while running. Don't forget to cover spots such as your ears and hairline. Hot-weather clothing ◦ When exercising in the heat, only minimal clothing, which allows for maximal evaporation, is necessary. Clothing should be lightweight, lightcolored, loose fitting, airy and absorbent. Double-layered acrylic socks are more absorbent than cotton and help prevent blistering and chafing of your feet. Petroleum jelly can also help prevent blisters on your feet and toes. Cold-weather clothing ◦ When exercising in the cold, make you don’t overdress. You may be cold when you first go outside, but exercise increases body temperature. A moderate workout on a cold day can feel 20-30 degrees warmer than it actually is outside. ◦ Overdressing for exercise in the cold can make your clothes damp from excessive sweating and inhibit evaporation. ◦ Wearing several layers is a good idea because you can shed layers as your body temperature increases. If you remain outside after completing your exercise, change out of any wet layers, add dry layers and keep moving to help keep your body warm. ▪ Bottom Layer: This layer should be made from a wicking material. ▪ Second Layer: Wool, dacron or polyester fleece insulate well, even when wet. A long-sleeved T-shirt or a sweatshirt will also work when these items are unavailable. Lycra tights or sweatpants will protect the legs.
▪ Outer Layer: This layer should be breathable, waterproof and windresistant. Don’t forget mittens or gloves to protect your hands and a headband or skullcap to protect your ears and help retain body heat. Socks ◦ Don't skimp on socks! Low-quality socks that do not fit snugly can cause blisters in no time at all. Holes or thick seams at the toe can do the same thing. Make sure socks cover the heels of your feet and are high enough to prevent your shoes from rubbing against the back of your Achilles’ tendon. Socks made from a wicking material are great to keep your feet dry and blister-free.
Liz Campbell, MPH, ATC Laura Holt