Minimizing Your Running Shoes

Barefoot running has become a very popular topic in the last couple years among runners and with it the idea of minimalist running shoes. While arguments have been made for keeping your standard running shoes, or tossing shoes altogether and running barefoot, could minimalist shoes be the happy middle and the answer to so many runners’ prayers?

The fashion world has been overall appalled by these frankly strange looking shoes or “gloves” for your feet. While the look of these shoes can get a few stares, their design has focused on keeping your feet healthy while allowing the wearer to receive optimal functionality. Minimalist shoes are very light on your feet and as you pick up your feet with every stride you are not carrying an overwhelming amount of weight. Heavy shoes can wear out your feet considering they already have to carry the weight of your body. Minimalist shoes are also designed with materials that give your feet optimal flexibility, which is perfect for running. With less padding between your feet and the ground, you run with a shorter stride that will cause your feet to strike the ground more frequently, but at a much softer rate. This can reduce your likeliness to develop many of the injuries common to runners.

Minimalist shoes give you the technique and close feeling to running barefoot, but still allow your feet the protection they need from the hard ground. Minimalist shoes can correct the way you run, bringing you back to the natural form associated with barefoot running. These shoes can get you back to running on your forefoot rather than striking at your heel. Forefoot striking is much healthier and decreases your risk for injury. However, barefoot running puts you at risk for a whole different set of injuries associated with the lack of protection between your feet and the ground. The battle between barefoot running and standard running shoes holds serious risks of injuries for both sides, but minimalist shoes are looking to be the medium and solution between the two.

Wearing minimalist shoes may not only influence you to run in a healthier way, but they can also help strengthen your feet. Standard running shoes that are heavily cushioned may be excessively protecting your feet to the point where they are inhibiting the strength of your foot and ankle muscles. The over-supportive arches and hard soles can also lead to weaker muscles and natural arches of your feet.

If you are interested in changing the way you run so you strike at your forefoot, or would like your stride observed to find the healthier way to run, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.runnersworld.com/article/0,7120,s6-240-400--13691-F,00.html

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Find the Best Race for You!

If you are a runner then you may be overwhelmed with the wide variety of races taking place on a month to month basis. The different kinds of races are intended for runners at different levels of intensity, ability and with goals. With marathons, 5Ks, 10Ks, and so on clogging your calendar it can be hard to pick the best race for your personal interests. Or maybe you don’t really understand the differences between them. However, worry no more because we are here to help by breaking it all down and explaining the many types of running races.

Types of races include the following:

• 5Ks and 10Ks: If you are a beginner runner, a 5K can be a good way to ease yourself into a running race. 5Ks equal out to a little over three miles in distance. To serious runners this may appear short, but remember that all runners start at this level and you have to build up your stamina for the bigger races. Once you have mastered the 5K, you can work your way to the little more than six miles involved in a 10K. Remember that these races are still considered long distance running races and it is best for your health and performance if you train in advance.

• Marathon: A Marathon is a very long distance race and requires at least six months of training prior to participation. A marathon is slightly more than 42 kilometers in distance. Most marathon runners are not concerned with winning the race, or even what place they come in, instead they focus more on actually finishing the race. Many marathon runners compete with themselves looking to beat their own personal best times.

• Half Marathon: Half marathons average out to be about 13 miles. They are a good stepping stone if you are looking to run a full marathon in the future. Remember that you can use shorter races as training for bigger ones. Half marathons can help prepare you physically and mentally for full marathons. Usually you train for a half marathon a minimum of three months, increasing your distance and intensity on a week to week basis.

• Ultra Marathon: An ultra marathon is very long and can be quite challenging both physically and mentally. An ultra marathon usually ranges in distance from 50 to 100 miles. A lot of training should take place before you even decide to sign up for an ultra marathon. An ultra marathon can be extremely physically exhausting, but can also take a lot of mental dedication. Training for an ultra marathon can be very stressful and only serious runners should consider participating.

Participating in a race can be a great way to remain active in and dedicated to your sport. It is also a fun way to raise money for a specific cause. If your calendar is flooded by an overwhelming amount of running events to choose from, look into the causes for one that peak your interest.

You should always properly train for any race you participate in or it may result in injuries. If an injury does occur, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.wisegeek.com/what-are-the-different-types-of-running-events.htm
http://goarticles.com/article/Different-Types-of-Running-Races/6280973/

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Give Your Feet a Rest

If you are a runner you know exactly how demanding the sport can be. Runners often train everyday to keep up or increase their stamina.  But this can be a huge mistake concerning the health of your feet and entire body. Running can be extremely stressful to your joints and muscles.  Your body and feet need off days to rest.

Running causes your feet to strike hard against the ground beneath them, which can often be damaging to your muscles. This makes it so important to not only stretch your feet, legs, and ankles, but also give them proper rest. One or two days off from running every week is not enough and your body should receive at least one or two days in between each run. This time allows your days of training and exercise to be broken up so the muscles of your feet, ankles, and legs can catch up. Giving your body days of rest can actually make your muscles stronger rather than exhausting them from overtraining.

Just like your brain and the rest of your body requires sleep every night for energy and to stay healthy, your feet require their own form of rest - especially when you are a runner. This doesn’t mean you need to remain completely inactive for an entire day, but just spend a day without your usual run. Dr. Tejas Pandya does not suggest you taking days off as a couch potato, watching TV or sleeping the day away.  But he encourages you to stretch, perform yoga, or any form of lighter exercise. Days of rest can also maintain your motivation to the sport of running because it is no longer a daily chore and you receive mental breaks from the sport.

Running on a daily basis without giving your feet proper days of rest can be severely damaging to your muscles and may result in a wide range of injuries. Allowing your body resting days has shown to decrease painful overuse injuries. If a running injury does occur, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://running.about.com/od/injuryprevention/f/restdays.htm

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Train Your Way to a Marathon

Running a marathon is a huge accomplishment! If you are a beginner runner you may believe that a marathon is just one long and exhausting day. But it’s so much more than that! Running a marathon starts with intense training. It takes a lot of time, commitment, and effort to train and participate in a marathon.

If you are hoping to participate in a marathon follow Dr. Tejas Pandya’s helpful training tips.

• Purchase running specific shoes. This may seem like an obvious recommendation, but it cannot be stressed enough! It’s very important to have footwear specific to the sport of running. Shoes designed specifically for runners should provide you with proper support, shock absorption, and cushioning in order to prevent injuries. Also, look for shoes made from light materials that allow proper ventilation.

• Work your way up. You don’t just go out and run a marathon on your first day. It takes daily effort of gradual changes in time, intensity, and distance. Dr. Pandya recommends you start a running routine at least six months before you begin training for a marathon. You should work your way up to running around fifteen miles every week before you decide you are ready to train for a marathon. Once you have reached this goal, you can continue to increase your intensity, time, and distance on a week to week basis.

• Run another race. A great way to train for a marathon is to run a shorter race in preparation. You can participate in a 5K or a half marathon, just something to give you a snapshot of what a marathon will require. If you’re having trouble with a smaller race then you are clearly not ready for a marathon. A shorter race can give you an indication of what you need to work on and if your shoes can withstand a marathon.

If you are interested in participating in a running marathon, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya. It is important to have your feet examined and make sure you are in proper health before training and participating in a marathon. Ask Dr. Pandya for more running tips, or a recommendation for proper running shoes, based on your personal circumstances.

Resources:
 

http://running.about.com/od/halfmarathonsmarathons/a/Marathon-Training-And-Running-Tips-For-Beginners.htm

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