Showing posts with label healhy living. Show all posts
Showing posts with label healhy living. Show all posts
Sunday, 9 October 2016
Thursday, 6 October 2016
Selecting the Right Running Shoes
Selecting the right running shoe is essential to make your running experience more enjoyable and pain-free. The type of shoe you choose depends a lot upon whether you do recreational, regular or competitive running; indoor, road, or cross country running; as well as any physical conditions that may have. You should certainly consult with the sales staff (and possibly with a sports trainer or physician) to identify the right type of shoe for your situation. You may have to experiment with different brands and types of shoes to find ones that meet your needs.
Over the years I have learned, sometimes the hard way, about the importance of running with proper footwear. Whenever I have pain in my feet, legs, or knees, I start with the basics - the shoes! How old are they? Do the shoes fit properly and have adequate cushioning, traction, and stability? This article describes my experiences with various issues caused by my running shoes. I hope this may give you insight and information to help you with problems you may have right now. Regardless, you should always consult with your physician about any continuing pain you experience as a result of running.
Shoe size is the most important criteria. You need to buy shoes at least a half-size larger than your regular shoes. You should also make sure they are wide enough. Why? On landing, your foot absorbs the force of the impact by expanding in both length and width. If the shoe is too small, the impact force is not absorbed properly and instead is transmitted up the leg.
When I experienced tendonitis in the left knee, the specialist I consulted explained the pain is caused by the impact of the foot being transmitted up leg to irritate the tendons in the knee. Some runners are prone to this condition. The doctor prescribed a pain reliever and a Cho-Pat strap worn just below the kneecap to moderate the force on the patellar tendon. It helped the symptoms but did not solve the real problem.
I had recently purchased new shoes that were a good brand with adequate cushioning. At the time the size seemed large enough. As an experiment, I tried running in my old shoes and discovered that my new shoes were too small! On impact, my left toe (my left is the bigger foot) was pushing up against the front of the shoe. I bought shoes a half-size larger and the tendonitis went away!
Another issue related to shoe size is getting the tension of the laces correct. I found that if my laces were tied too tightly I would get pains in the ankles, shins, and/or knees, especially if I laced the last eyelet at the top. It took a few tries but I eventually got the laces adjusted so that they were loose enough to run yet the shoes stayed on my feet.
Shoe cushioning is the second most important criteria. Shock absorbency is provided by the sole and may also include air pockets, springs, or gel pads. If you run on indoor tracks or cross country you may be able to get away with less cushioning, but running on hard surfaces will tell you after a few runs if the shoes have sufficient cushioning. Some running and cross country shoes (even when new) do not have adequate cushioning for me.
Also running shoes lose their ability over time to absorb the shock of running. As your shoes age you get used to their feel and it is sometimes difficult to identify the point at which they should be replaced. For the type of running I do, I replace my shoes after about 18 months.
Another factor related to shoe cushioning is the stiffness of the soles. Stiff soled shoes may add spring to your step but for some runners (like me) it magnifies the shock, just like running in bare feet on concrete or the beach at Daytona. When you are buying shoes, flex the soles with your hands to feel the difference.
The price of the shoe is an important indicator of quality. This is where your type of running is also a factor. If you are a recreational runner, you may be able to get by with a cheaper shoe. But remember, you do get what you pay for. Competitive runners usually require top of the line shoes. I run about 10-12 miles per week and buy mid-level shoes from only a couple of manufacturers simply because I started with these brands and have had good experience with their products. Through experimentation, you too will find the brand and style that suits you best.
Source:
Shoe size is the most important criteria. You need to buy shoes at least a half-size larger than your regular shoes. You should also make sure they are wide enough. Why? On landing, your foot absorbs the force of the impact by expanding in both length and width. If the shoe is too small, the impact force is not absorbed properly and instead is transmitted up the leg.
When I experienced tendonitis in the left knee, the specialist I consulted explained the pain is caused by the impact of the foot being transmitted up leg to irritate the tendons in the knee. Some runners are prone to this condition. The doctor prescribed a pain reliever and a Cho-Pat strap worn just below the kneecap to moderate the force on the patellar tendon. It helped the symptoms but did not solve the real problem.
I had recently purchased new shoes that were a good brand with adequate cushioning. At the time the size seemed large enough. As an experiment, I tried running in my old shoes and discovered that my new shoes were too small! On impact, my left toe (my left is the bigger foot) was pushing up against the front of the shoe. I bought shoes a half-size larger and the tendonitis went away!
Another issue related to shoe size is getting the tension of the laces correct. I found that if my laces were tied too tightly I would get pains in the ankles, shins, and/or knees, especially if I laced the last eyelet at the top. It took a few tries but I eventually got the laces adjusted so that they were loose enough to run yet the shoes stayed on my feet.
Shoe cushioning is the second most important criteria. Shock absorbency is provided by the sole and may also include air pockets, springs, or gel pads. If you run on indoor tracks or cross country you may be able to get away with less cushioning, but running on hard surfaces will tell you after a few runs if the shoes have sufficient cushioning. Some running and cross country shoes (even when new) do not have adequate cushioning for me.
Another factor related to shoe cushioning is the stiffness of the soles. Stiff soled shoes may add spring to your step but for some runners (like me) it magnifies the shock, just like running in bare feet on concrete or the beach at Daytona. When you are buying shoes, flex the soles with your hands to feel the difference.
The price of the shoe is an important indicator of quality. This is where your type of running is also a factor. If you are a recreational runner, you may be able to get by with a cheaper shoe. But remember, you do get what you pay for. Competitive runners usually require top of the line shoes. I run about 10-12 miles per week and buy mid-level shoes from only a couple of manufacturers simply because I started with these brands and have had good experience with their products. Through experimentation, you too will find the brand and style that suits you best.
Saturday, 1 October 2016
Why Lose Weight? Here Is the Answer
Each year millions of people think about dieting to lose some weight only to have the thought stopped with the question, "Why Lose Weight?" After all, as most of us probably know, you torture yourself for 3 or 4 months to drop 15 or 20 pounds and before you know it the weight is back, plus a few extra pounds. So, naturally, the question of why lose weight wins out and we decide to stick with our current lifestyle of over indulging and manipulating the TV remote.
In general, the thought of the process of dieting overshadows the reason for weight loss. The thought of the miles of walking, the eating healthy, and in a lot of cases, the fasting to lose fat, blurs what should be our ultimate goal. That goal should not be to look good but to give us a healthy body. In a lot of cases, we may meet our weight loss goal and be happy with ourselves. The doubt jumps into our head when we don't maintain that goal. It then becomes, in our mind, the diet's fault. Thus comes the question, why lose weight, we're only going to gain it back again.
So, why is it important for us to drop a few pounds? Think about this. Every year, nearly 112 million people die due to being overweight. If you're an adult between 30 and 65 years of age, being 10 to 20 pounds overweight dramatically increases your risk serious illness or even of death. In general, people who are dramatically overweight are more likely to die from their unhealthy lifestyle than people of the same age living their lives at a healthy weight.
Coronary heart disease and heart attack can be directly linked to obesity. It's a fact that people who are overweight or obese suffer more heart attacks than those who are not overweight. High blood pressure and high cholesterol are also more prevalent in those who are overweight. We can also add diabetes to the list of health risks associated with obesity. Facts show that obesity is prevalent in over 80 percent of the people who suffer with diabetes. If you were compiling a list of health problems associated with obesity, you could also add cancer, sleep apnea, asthma, and even arthritis.
Taking into consideration the health risks mentioned above, the question of "Why lose weight?" should be answered. Instead of asking "Why lose weight" maybe the question should be "Why Can't I lose weight?". Keep in mind that anything worth having is worth working for. Our health is one of the most precious possessions we have. So, get back to eating healthy to lose the fat, and walking to firm the muscles, and most of all, make a pledge to keep the weight off. Set your goals beyond just meeting your weight loss goal. Make your goal to be to live healthy and maintain a good weight for a set period of time. Better yet, why not set it as a lifetime goal. That way, the question of "Why lose weight" never comes up again.
Article Source:
So, why is it important for us to drop a few pounds? Think about this. Every year, nearly 112 million people die due to being overweight. If you're an adult between 30 and 65 years of age, being 10 to 20 pounds overweight dramatically increases your risk serious illness or even of death. In general, people who are dramatically overweight are more likely to die from their unhealthy lifestyle than people of the same age living their lives at a healthy weight.
Taking into consideration the health risks mentioned above, the question of "Why lose weight?" should be answered. Instead of asking "Why lose weight" maybe the question should be "Why Can't I lose weight?". Keep in mind that anything worth having is worth working for. Our health is one of the most precious possessions we have. So, get back to eating healthy to lose the fat, and walking to firm the muscles, and most of all, make a pledge to keep the weight off. Set your goals beyond just meeting your weight loss goal. Make your goal to be to live healthy and maintain a good weight for a set period of time. Better yet, why not set it as a lifetime goal. That way, the question of "Why lose weight" never comes up again.
Subscribe to:
Comments (Atom)