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HOW TO START A RUNNING PROGRAM
Well, it is Spring and time for all of us hibernating, couch potatoes to come
out and play!! Many will attempt to begin a running program. There are several issues to be aware of, before just going out and running.

First is to begin a stretching program. This involves stretching the calf muscles and strengthening the front leg muscles to help prevent possible injuries. This also balances the two, as the muscles in the back of the leg are stronger than those in the front and the muscles in the front are more flexible than those in the back.

Examples of some stretching exercises are:

1.	Sit on the floor with a towel or strap around the left foot. Pull the top of your foot towards your body so that you feel a stretch. Hold for twenty (20) seconds. 5 repetitions, 2 times a day.  Repeat this for your right foot.
2.	Remove the shoe on your left foot and place a dowel or ball under the ball of the foot. While pressing down, roll the length of the foot over the object. Repeat 5 times, 2 each day. Repeat this for your right foot.
3.	Lean forward against a wall, keeping one leg behind you with the knee straight and the foot flat on the ground. Bend the forward knee towards the wall, again, keeping the back foot flat on the ground. HOLD for 20 seconds. Repeat for the other leg and then repeat both once more. Remember - no shoes on for this exercise.
4.	Lean forward as you lean on a wall or table. In this exercise, you will flex both of your knees. Try to keep both heels flat on the ground. In this position, slowly push both knees towards the wall. You will feel your back heel lifting. Keep it flat on the ground. You will feel a stretch lower down on the leg and sometimes in the bottom of the foot. Hold for 20 seconds.

The next important thing is to purchase a GOOD pair of running shoes. We suggest that you go to a specialty sports shoe store that is able to fit you properly (see our Spring 2009 Newsletter ). To get a good idea of what to look for, check http://www.aapsm.org. The running shoe pages on that site will be of help. Once you are fitted and stretched, it is now time to start.

The best way to start is what we call the run/walk technique. This encompasses starting with a 1mile distance. Map out a ½ mile distance from your starting point (remember you have to come back!!! ).

Before beginning, do the calf stretches described above as well as hamstring (posterior of thigh) stretches. Begin running, at a slow pace, until you become winded or your legs begin to get tired. Then walk for a short distance until you feel comfortable again. Then begin running again, walking, etc. Make sure you start the walking portion before your muscles get too tired.

As you continue with your run/walk program, try to extend the amount of time you’re running and reduce your walking time. Continue this until you can successfully run the entire mile without getting too winded. A good rule of thumb is to be able to run the entire mile and still be able to carry on a conversation.

After accomplishing this, you can then either increase your distance OR increase your speed. But don’t do both at once. For longer distances, don’t feel you have to abandon the run/walk method, if needed. Continue this method and you will eventually be able to increase your distance and speed. Remember, long, slow distance seems to be better for your cardiovascular health than short distance at a faster pace.

Make sure you cool down after running. Stretching after is as important as stretching before. Also drink water after running to re-hydrate your body. If it is hot and humid, it may be necessary to drink during the run as well.

Proper conditioning and equipment should allow you to run pain and injury free.

THE NEW DEBATE!!!!

Just a brief word about the buzz of running barefoot.

Since the emergence of the top 2 marathoners running barefooted, there have been several articles written about the effects of running barefoot decreasing injuries.

Several companies have come out with new styles of running shoes that mimic barefoot running.

As yet, there has been no published research on whether barefoot running is more beneficial than using shoes. The American Podiatric Medical Association and the American Academy of Podiatric Sports Medicine published the following statement:

“Barefoot running has become an increasing trend and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice.

Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection--which may lead to injuries such as puncture wounds--and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running.

The American Podiatric Medical Association, along with the American Academy of Podiatric Sports Medicine, encourages the public to consult a podiatrist with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs.”
We will continue to keep you apprised of developments.

WELCOME SPRING!!!!!

New From Our Store:

The SteriShoe® ultraviolet shoe sanitizer is the world's first product to safely and effectively sanitize the inside of your shoes without using chemicals. By using germicidal ultraviolet light ("UVC"), the SteriShoe® ultraviolet shoe sanitizer kills microorganisms that cause athlete's foot, nail fungus, and shoe odor. The SteriShoe® shoe sanitizer is sold in pairs so you treat a pair of shoes with each application. The treatment time is 45 minutes. After 45 minutes, the germicidal lamp automatically turns off and the SteriShoe® shoe sanitizer supports the shape of your shoe like a regular shoe tree. We wash our clothes and we dry-clean our clothes. Given the fact that we sweat up to ½ a pint a day per foot, it's a good thing we can finally sanitize the inside of our shoes with the SteriShoe® ultraviolet shoe sanitizer. People with diabetes must be proactive about the health of their feet. Using the SteriShoe® ultraviolet shoe sanitizer provides a healthier environment for feet inside shoes

Podiatry Affiliates, PC
Amherst Office
3980 Sheridan Drive
Suite 308
Amherst, NY 14226-1727
716-839-3930

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403 Main Street
Suite 603
Buffalo, NY 14203-2104
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6934 Williams Road
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Niagara Falls, NY 14304-3080
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Concord Medical Building
210 East Main Street
Springville, NY 14141
716-592-3644
716-592-2157 (fax)

General E-Mail: [email protected]

Web Site: www.podiatryaffiliates.com

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