The feeling of slipping on those favorite pair of running shoes that have formed perfectly to the foot is priceless. Each person has a unique and different running form that allows the shoe to form and mold to one’s run. Whether it be running more on the balls of the feet, hitting the heals more, a slight inward slant of the foot, or a high arch, a shoe will never let one down in forming to their owner’s foot while running. There is just a special bond that forms between a runner and their shoe . . . And it can be a very dreadful day when one must part with their dedicated shoe that never once let them down in a run.

However, departing from those used and worn out shoes can provide many benefits, even when the shoe may seem like it is in good shape. Although a running shoe might be getting you through a long run, it might be failing you in other areas. Are you finding that you are having backaches, clicking joints, knee pain, or hip issues?

Surprisingly, it may be your shoe! Every time your foot hits the ground shock is sent through your ankle, up the hip, and absorbed in the spine. Not even the perfect running form will prevent the shock that is impacting the spine at such high levels. This shock and turn into severe physical issues that may not be a huge problem now, but later on in life. This impact can lead to pulled muscles, pinching spinal nerves, displaced spinal discs, and breaking down of the padding between joints.  Back pain is one of the most common issues with runners as this is where the shock initially lies. Working on the orthopedics unit at the hospital, I have worked with several patients where are coming in for hip and knee replacements who were surprisingly… runners!

How do you prevent the shock that impacts your body with each step of your run?

It’s as simple as a pair of new running shoes. Running shoes are made to not only support your foot but also absorb shock through the sole. In picking a new running shoe, one must look for a thick sole that will cushion and absorb the shock that impacts the body on those long runs. And not one shoe is made equal. With the technology of today, shoe specialists can measure when most of your pressure lies within your foot to create that perfect running shoe.

When should you replace running shoes?

Researchers state that shoes lose 75% of their shock absorption within 300-500 miles. Unsure of your milage, replacing shoes every 6 months is appropriate if you aren’t a marathon runner. Yes, breaking in new running shoes at times can be uncomfortable and may seem like a waste of time, however it could be preventing you from much pain and surgeries. And if you are like me, there is a downfall to the price of running shoes. Running shoes can add up anywhere from $70-250.00. However, one can find special deals if you look hard enough and you know what you are looking for. There is no excuse to getting a new pair of running shoes when it could in fact be the culprit that can lead you to back surgery or a joint replacement further down in life.

It use to be that I would workout for a certain amount of time, but lately that has switched. Instead of staring at the clock, I have started focusing more on distance. For me it has helped me to go longer in my workouts and increases my intensity when I am in a time crunch.

But really, what is more beneficial, exercising for distance or exercising for time?

“FITT” is a great acronym that can guide you in your cardio workout plan.

F.I.T.T. stands for Frequency, Intensity, Type, and Time.

Frequency

How often should you workout?

For those of you that are just starting to workout, start out slow and work your way up. Aim at about 3 days a week and gradually work your way up to 5 or 6 days a week. When it comes to weight loss, the more days the better. But don’t forget to allow your body a day or two of rest!

Intensity

How hard is your workout?

This can be a hard balance to find. You want your workouts to overload your body but at the same time you don’t want to create too much intensity in your workout that it creates injuries or burnouts. A heart rate monitor can determine intensity but another great way of measuring your intensity is from the ability to speak while working out. You know you are having a great workout when you become out of breath during it.

Type

What activities do you do that increases your heart rate?

Most of us have our one cardio activity that we enjoy doing. For me, it’s the elliptical. I can stay on that thing forever, but put me on a treadmill and I can’t stand more than 5 minutes without getting bored and miserable. Find activities that increase your heart rate and that you love. Switching it up too can throw off your body from adjusting to that one activity.

Time

How long is your workout?

The recommending time of a cardio workout is going to vary on it’s intensity but it’s around 20-60 minutes.

So, maybe I shouldn’t just focus on miles. According the “FITT” principle there are several things to take into consideration. Bring both miles and time into my workout would be more beneficial than focusing on one or the other.

Question

When you workout, do you focus more on time or distance?

What is your usual time or distance each day?

Seriously, where does time go in a day?

Doesn’t it seem the older one gets, the faster time flies by. As a child, I swear time stood still… just staring at the clock for recess. Now I am just hoping for a few minutes in my day to sit and relax. So in the hectic lives we live, how can we fit in 30 minutes to a hour of daily exercise?

The reality is, we aren’t always going to have a huge chunk of time to hit the gym! Most of us usually just skip exercising entirely. I know if I don’t have an hour to workout out, I just throw my hands up in the air and say forget about it.

It’s a great excuse, don’t you think?

Hmm, ok… maybe not!

This “all or nothing” mentality. Exercise doesn’t only come in the form of 30 minutes or an hour. Split up your workouts on your busy days. Three, 10-minute workouts have been proven to be just as beneficial as working out for 30 minutes straight.

Go for a 15-minute run in the morning. Jump rope for 10 minutes before breakfast, Use 15 minutes out of your lunch break to take a walk or climb up and down your business’s stairs. Go for a short 10 minute evening stroll or bike ride with the family.

No more excuses… Just do it!

Something is better than nothing.

Are you noticing that your cardio workouts are getting harder than they normally are?
You could be doing too much cardio. Yep, I said it… too much!

Your body perceives exercise as a stressor, therefore too much exercise can have a negative effect on it. Your metabolism will shut down, holding into your fat and burning everything else. You are also opening up a door to injury with all the wear and tear you are doing on your body.

If you start to feel general fatigue, irritability, physical soreness, insomnia, headaches, or you find that your workouts are much harder than they normally are you probably are overdoing it on the cardio.

Obviously everybody is going to be different when it comes to over doing it with cardio, but it is recommended that you do no more than 60-90 minutes of cardio a day. This depends on a variety of things such as intensity, activity, and the amount of food you are in taking that day.

It is also recommended that you give your body at least one to two rest days throughout the week. This gives your body time to heal itself and your cells can regenerate. If you are like me, you find it hard to not exercise on your days off… I sometimes feel a little guilty. So instead of heading to the gym I find activities throughout my day that keeps me active, but gives my body a rest, such as going shopping at the mall, working in the garden, or playing in the pool.

So allow your body the rest it needs… you will probably burn more calories the rest of the week because you will have more energy!