Tag: running

If the shoe fits, wear it out: what to look for in athletic shoes

Posted on by Sol
athletic shoes / image source: Pixabay

athletic shoes / image source: Pixabay

If the shoe fits, wear it out: what to look for in athletic shoes

When we think about workout gear, we like to make sure that it’s durable, supportive, and appropriate for the activity. But what about your shoes? For many of us, we have a designated pair of shoes that lives at the gym and only comes out for workouts. But how do you know when it’s time to say goodbye to those shoes? Do your shoes need to be falling apart before you replace them?

When judging if it’s time to consider buying new athletic shoes, you need to consider how often you use them, where you use them, and what they are used for. Here are some tips to help you decide if you need a new pair…and what to look for when you’re facing a rack of identical kicks.

Running

Average lifespan: 6 months
When should I get a new pair?

You can estimate your shoe lifespan by the distance you run and where you run. A shoe that’s being used outside in the elements will have a different lifespan from one that lives on the treadmill. If you find your shoes have less response on surface contact, there are visible signs of wear on the sole, and the upper part covering your foot is showing signs of breaking down, it’s time to invest.

What should I look for in a new pair?

Running shoes are designed for cushioning and to disperse forces upon landing. Look for shoes with a good cushion and a heel rise that is slightly higher than the toes to facilitate forward motion.

Weightlifting

Average lifespan: 1 year
When should I get a new pair?

Your weightlifting shoes have to be able to properly support your form. The upper part of the shoe will be the first to demonstrate wear, losing rigidity and offering less support.

What should I look for in a new pair?

Weightlifting shoes have a raised heel which allows you to squat into a deeper position through increased ankle range of motion. Weightlifting shoes are also more stable than your typical barefoot or minimalist shoe. This ensures you have a strong and consistent base to land on, push through, and push out into.

General Gym Activities

Average lifespan: 6 months
When should I get a new pair?

From jumps to lunges to squats to your treadmill warmup, your gym shoes do a lot of work. Lateral movements and weight-bearing steps also decrease the stability of your gym shoes. Usually the front or the side of the shoe are the first to show signs of wear. If you are seeing holes, it’s time to replace them.

What should I look for in a new pair?

A shoe with a basic cushion is all you need. An ankle cut shoe will support your foot as you go through your routine. This allows for maximum flexibility without compromising stability.

Take care of your shoes to make them last and remember that function should always come before fashion when purchasing athletic shoes.

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Why fall is the ideal time to start running

Posted on by Sol
Woman running in fall leaves / Image source: christianacare.org

Woman running in fall leaves / Image source: christianacare.org

Why fall is the ideal time to start running

After a long winter of hiding away indoors, we tend to embrace spring as the start of the running season. However, I think fall is the perfect time for new runners to get started. In fact, fall running has its benefits.

A lot of us want to run but we are intimidated by our own expectations. We tell ourselves that we’re not runners but the truth is that if you can walk…you can run. Of course, some people will not benefit from running but for most of us, the first step towards getting outside is a mental one. We reinforce preconceived notions of what a runner should look like and hold ourselves up against these impossible standards.

However, the fact is that people of all shapes, sizes, and abilities run all kinds of races. From full marathons to triathlons, we need to get over the idea of the runner’s body. Yes, there are athletes that crush a 5K in 15 minutes…but that is the exception. If your legs are short, you are a runner. If your legs are long…well, you’re a runner too. If you ever watch the scores of people crossing the finish line at a 5K fun run, you’ll see all kinds of people celebrating their accomplishments.

Because of the milder fall temperatures, you don’t have to limit your runs to early morning or early evening.

Beginning a running routine is one of those September resolutions that can be part of your reset and re-commitment to fitness and yourself. Running also meditative. Whether you listen to podcasts or music, this is your own time and focusing on your run means shutting off your push notifications and making every breath count.

Because of the milder fall temperatures, you don’t have to limit your runs to early morning or early evening. A mid-day weekend run is just as effective as a morning one. You can also run for longer without feeling overheated. Layers are your friend so just add or subtract ones as you go. As the seasons change, you can appreciate the beauty of nature and the changing colours.

Like any new exercise routine, it’s always best to start slow and be careful. There are many walk-to-run apps (many of them free) that will help you overcome your fear of running. They work by dividing up your time into small run segments, followed by larger walk segments. As you progress through the program, the ratios switch and the walks become less frequent. You can repeat a segment as many times as you want. There’s no judgement or expectations. You might breeze through the first three weeks and spend the next six months trying to conquer week four.

If it’s your mind and not your body that’s keeping you from running, make a commitment to give a simple sport a try that is all about you and your progress. Here are some tips to getting started (link to Running 101 blog) and then it’s up to you to keep on this path.

The Choose Your Own Adventure Cardio Workout

Posted on by Laura
Cardio workout: guys playing basketball. Image credit: Tim Mossholder / Pexels

The Choose-Your-Own-Adventure Cardio Workout

When you commit to strength training, you are building muscular endurance and strength while keeping your bones and joints healthy and strong. Fat loss is a side effect.

To balance out the good work of strength training, I recommend that my clients participate in some kind of cardio exercise. And cardio is not an exact science. Thereu2019s no X times of week + Y speed = Results. Cardio does burn calories but it also helps you keep your heart healthy and prevents disease.

Should I do cardio in the morning or in the evening?

Studies say that you should exercise first thing in the morning. They also say you should exercise in the evening. I say you should exercise when itu2019s most convenient for you. If this means going for a quick run on your lunch break or waking up at 5 AM u2014 the most important part in finding a place for exercise in your day. Make it part of your schedule and find a time that works for you. You know whenu2019s not a good time to exercise? Never.

What kind of cardio should I do?

The kind of cardio you should do is the kind that you like. Forget about keeping an eye on the calories burned square on the machine. Those numbers are estimates and often exaggerations. This means thereu2019s no point looking for the machine that burns the most calories u2014 instead find something that you enjoy. Some people love spending the focused 30 minutes on an elliptical, catching up or rewatching their favourite TV show. Others would describe this as one of the circles of hell. For others, hiking on the weekend or taking a dance class contribute to their cardio.

Like my advice when it comes to finding exercise time in your schedule, the same goes for cardio equipment and type of cardio. The most important thing about cardio is that you do it.

How Long Should I Spend on Cardio?

If youu2019re getting started, you should spend 20-60 minutes on cardio, three to five days a week. If you are new to training, three days a week is a good start. If you are more experienced, I would aim closer to the five days a week to increase your heart rate. And this doesnu2019t mean that you need to run five days a week. You can mix it up with a combination of classes, activities, and cardio machines.

Cardio is one of the few things in life that really is all about you. So be selfish and find that me time. Itu2019s your adventure, so what will you choose? f

Running 101: how to overcome your fears and hit the road

Posted on by Laura
Running 101: woman in track suit at the starting line. Image via Gratisography

Running 101: how to overcome your fears and hit the road

In the warmer months, many of my clients tell me that they want to start running. But, haunted by the ghosts of gym classes past, they are fearful. But running is for everyone — unless you have knee/joint mobility issues.

But how do you get started? Here are some tips to conquer your fear of running.

Get a Walk to Run app

There are so many programs designed to help wannabe runners progress incrementally. Most of these apps slowly increase your running time and you’ll see how easy it is to go from 30 seconds of running to five minutes to 10 minutes to 30 minutes. I recommend the Run 5K – Interval Training Program (https://www.felttip.com/run5k/) app or the C25K (Couch to 5K) http://www.c25kfree.com/ which both have simple interfaces and let you listen to your own music or podcasts while you train three times a week. They are designed for first time runners.

Make a playlist

And speaking of music, there’s nothing that can terminate a workout like a terrible song. It’s enough to make you give up. If you can craft a special running playlist, timed to your workout, you can give yourself the motivation you crave when you’re running up that hill.

Run somewhere

Sometimes it’s difficult to get motivated to run in a 5K loop around the neighbourhood. But what if you are running to something or somewhere? Why not run instead of waiting for the bus? Make sure you have plenty of time to incorporate your walks and runs — following your program. By running with intent, you need to maintain a pace or you’ll be late. This is an easy way to incorporate your run time into your weekly routine.

Sign up for a race

Sure races bring out the super competitive professionals with legs longer than your entire body. But they also bring out families, first time runners, and people who really believe in a cause. There are a number of races dedicated to fundraising for specific charities and institutions. Find something that you really care about and raise some money to support their initiatives. It doesn’t matter how slow you run — knowing that you’re running for a cause is enough to keep you going.

It’s just you and the road

Runners love the meditative running high they get by taking on the road. Some days you fly down the street and hit your milestones with minutes to spare. Other days, there’s an elderly lady speed-walking and leaving you in the dust. But at the end of every day, you’ve accomplished something great. Every run is worth celebrating. Speed and distance don’t matter. The fact you did it … that’s the true accomplishment.

So… are you ready to lace up and hit the pavement? Good luck — and don’t forget to warm up and stretch to prevent injury.