Spring is now upon us, and starting an exercise program is often thought of. You have made the decision to start an exercise program using walking or running. The question then becomes “What type equipment is needed to walk or run?”

Runners and walkers have special equipment needs, and to offer the best opportunity for the person to enjoy what they are doing, perform at their best and continue the exercise, these needs should be met.

Shoes are one of the most important pieces of equipment for a person who runs or walks for fitness. Shoes do not run or walk for you; however, they do make the action easier on your feet, legs and back. Running shoes are often used by people who walk for exercise to reduce the opportunity for pain and injury. The proper category of running shoe, support and fit of the shoe are imperative. The wrong quality and/or category of shoe can hurt an individual quickly and for quite some time. Shin splints, knee or back pain, stress fractures, black toe nails and numerous other ailments that people face are generally rooted in improperly fitted and/or supportive shoes that they wear.

The running shoe industry has progressed to a stage that shoes are designed based on a variety of parameters: length, width, level of pronation (related to the ankle bone), type of curve and mid-sole. To compound the complexity of the issue, there are technical shoes and there are fashion shoes. The technical shoes have the features mentioned above, while the fashion shoes have nearly none of the features above, but they look like running shoes and they come in a lot of color combinations — hence the fashion aspect. The higher quality shoes are out in the marketplace, but you have to be aware of substance over fashion. Much like you can purchase a pair of less expensive eye glasses at the corner store, you know they are not made for your specific needs and they do not offer the same help that prescribed eye glasses offer.

There are services you should look for from a quality store when buying a running shoe. Your feet should be measured for length and width. There will most likely be a difference, because our bodies are not symmetrical. Some method should be used to understand what level of pronation you possess. One should also try on three different shoes that are designed for your body type, level of pronation, length and width. Try your top two choices on side by side – feel the difference between the toes, arch, top of the foot, heel and everywhere between. Settle on a shoe that almost feels like you do not have a shoe on. A properly fitted shoe will feel better on your foot and body than a light weight shoe that does not fit correctly. With regard to shoe length, it is highly recommended that you have approximately one half of an inch distance between the longest toe and the end of the shoe. If your heel slips uncomfortably in the shoe, there are lacing techniques that can stop most slipping. A store that specializes in this product will offer most, if not all, of these services for their customers.

Running shoes do have a life span. The comfort that one feels is based on the cushion of the mid-sole, the support and the quality of the components. When one runs, the force of impact on the heel is roughly three times your total body weight. When one walks, the force is roughly 1.5 times your total body weight. These are no small amounts of force. The shoes are designed to absorb this impact, and help transfer the foot to the forefoot as the walking and running motion continues to the toe off. Many fitness experts are quoted to suggest that shoes be replaced every 4-6 months, depending upon the level of running and other activities you perform in the product.

There are a variety of different brands of running shoes to choose from for your walking, running or working needs. If one brand was the only good brand, then the other shoe brands would be out of business. No one can tell you that a particular brand is the perfect brand for you. No one can tell you what the best shoe is to wear. People can share what brand and model works best for them; but would you necessarily use the exact same deodorant, toothpaste or underwear if someone told you they used this particular brand? You may give them a try, but what feels right on your body could be different than your friend. Even identical twins and triplets have different tastes, different body structure and different feels they like. Try on different brands and settle on what works the best for you.

Bottom line – give yourself the best opportunity to enjoy and improve in your conditioning program. Train smarter, not harder and get the proper equipment.

Now, let’s see you meet those fitness goals throughout 2009 and beyond!

It takes effort to achieve your goals. Have the confidence in yourself that you can make the change and then get on it. Get active!

Next week, I will discuss the progress of the Valdosta State cross country team members as they continue to train and race in preparation for the fall 2009 season. Personal bests are being run in track meets this Spring.  

n

On Thursday evenings, listen to Talk 92.1 FM for the radio program that will offer an interview with recognized experts concerning the benefits of an active lifestyle. The Honorable Mayor John Fretti will be the in-studio guest this Thursday. Be listening and call in with your question. In the meantime, start a program to be proactive and preventative – rather than reactive. Listen in and become involved on Talk 92.1 FM from 6-7 p.m. You will learn from this program.

n

The Valdosta Grand Prix circuit for 2009 started on Jan. 1 and continues throughout the year. There are five events throughout the year: New Year’s Day, Memorial Day, Independence Day, Labor Day and Thanksgiving Day. In each of these events, points can be earned towards overall and age group categories. Four of the five events will have an entry fee of $5 and a cap for a family of $20; however, no T-shirts will be offered. Awards will be given out to overall, masters and the top two in each of 16 age groups, both male and female. The way the points are awarded should keep everyone close in the standings. Be a part of the 2009 Valdosta Grand Prix. In conjunction with the Grand Prix is one designed for the younger folks who run the 1-mile events. Get the family involved in either the 5K or 1-mile events – you will feel the difference.

On April 4 in Cordele, there is a Relay for Life 5K fundraiser. The finish line is presented by Valdosta’s own A Course/Line, LLC.

On April 18, the Hope and Faith 5K in Hahira, also a fundraiser for Relay for Life. It’s a wonderful presentation and a fast course to boot. Applications are out now. The finish line is presented by Valdosta’s own A Course/Line, LLC.

On April 25, the Walk for Charity event is celebrating 39 years in the Valdosta community, and they are planning to add a 5K run to the day. More information will be forthcoming. Save the date for a local 5K that will support numerous organizations in our community. The finish line is presented by A Course/Line, LLC.

On May 2, Dewar Elementary School is presenting a 5K and a 1-mile run – and there is a challenge to all the schools in the area to have more participants than Dewar. This event is open to all runners and walkers in the area of all ages. They have a tot trot, too. Applications are out. The finish line is presented by A Course/Line, LLC.

On May 9 is Colony Chase 5K in Fitzgerald. The finish line is presented by A Course/Line, LLC.

On May 16, the Sunrise Rotary 5K will be held in Valdosta. Applications are already out. The finish line is presented by A Course/Line, LLC.

On May 25, the second event of the Get Active Grand Prix will be presented with a 5K and a 1500 meter run (the metric mile). See information above about the Grand Prix. Make plans now to participate in the event on Memorial Day in Valdosta. The finish line is presented by A Course/Line, LLC.

On June 6, the Child Advocacy Center presents the second annual Run for the Children 5K in Valdosta. The finish line is presented by A Course/Line, LLC.

On July 4, the annual Independence Day Valdosta event will continue. Part of the Valdosta Grand Prix circuit. The finish line is presented by A Course/Line, LLC.

If you have questions about your walking, running or other training, drop me an e-mail and I will do my level best to answer your questions. Check out www.getactivevaldosta.com to get connected. Become a member of the GetActiveSouthGeorgia yahoo group with over 125 other people. Listen to the Get Active radio program on Thursday evenings from 6-7 p.m. on Talk 92.1 FM to receive additional information or to ask questions.