Apr 8, 2006

Start Smart


Constantine's Foot - Flickr Photo by Stewart.
If you’re reading this blog because you want to START walking for fun and health, you probably think it’s easy to just put one foot in front of the other and begin, right? In addition to advising you to consult your health care providers for specific information and treatment, Podiatrist Michael Uro says you can benefit from some preparation.

A member of the American Podiatric Medical Association, Uro is a runner who advocates health-conscious nutrition and trains at the gym before heading to the office each day. He shares three start-up tips that can help you begin walking with foot health in mind.

1. Be sure you own a good pair of walking shoes. Go to a reputable walking or running shoe store instead of a general department or discount store. Do not ask for your size…have the professionals measure your feet because size can change over time. Go to the shoe store at the end of your walking/standing/working day so your foot is a bit swollen. This will simulate what happens after exercise and you’ll get a better fit.

2. If you are average weight or less than 20 pounds overweight, start your walking program slowly. Gradually build up to your own time and distance goals.

If you’re more overweight or haven’t been athletic for a while, start to regain your cardiovascular fitness in a non-weight-bearing way (e.g. exercise using a stationary bike--recumbent or upright). As you start to lose pounds, begin to walk every other day on a treadmill. Gradually, as you become more fit, start to walk on streets, sidewalks or trails.

3. Stretching is mandatory in any sports activity including walking. Stretching helps you avoid stress injuries to feet, legs and lower back that can discourage and derail your walking. When you take time to stretch it prepares your body, including your feet, to do what you’re asking it to do! Most of the basic stretches also provide a benefit to your feet and ankles.

Bonus Tip: Vary your walk distance and intensity from day to day in order to avoid stress injuries. For example, if you walk 3 miles on Monday, 4 miles Tuesday and 5 miles Wednesday, take Thursday off then continue Friday with 3 miles and so on.

Technorati Tags