Couch to 5K with Katherine

GEARING UP

Credit: Joe Hastings

Running Shoes

If you want to stay healthy, fit, and injury-free, invest in a good pair of running shoes. Here are 6 tips on getting the right pair of shoes:

1. See the experts. It’s best to go to a specialty running shop (Running Room, Running Free, Sporting Life) where a salesperson can watch you run and help you select a pair of shoes that offer your feet the support they need.
2. Size yourself up. Get your feet measured each time you buy new shoes. Feet change over time, and models fit differently. Shop later in the day, when feet are at their biggest. Try shoes on both feet and take them for a test run around the shop, on a treadmill, or on the sidewalk.
3. Bring what you've been wearing. When you go shopping, take along the shoes, socks, and any inserts that you've been using for a realistic evaluation of how well the new shoe will fit your feet.
4. Keep up the rotation. Shoes should be replaced every 300 to 500 miles. Keep track of the purchase date.
5. Don't skimp. Whatever your new shoes cost, it is likely less than the money and time you’d spend seeing a doctor because you got hurt.
6. Don’t be a trendsetter. It’s tempting but don’t shop by price or by fashion.

What to Wear

The right gear will keep you cool, comfortable, and on track; "quality over quantity." Invest in a few well-made basics. Here are 5 quick tips on what to wear:

1. Cotton in Rotten: Avoid cotton apparel in your active wear. Choose socks, shirts, pants, and shorts made of fabrics which pull sweat and moisture away from your skin. They’re lightweight, stretchy and they prevent irritating and painful chafing. Look for materials like nylon, wool, Lycra, and Coolmax.
2. Hat: For the summer, get a cap or visor that will keep the sun out of your eyes. For the winter, get a warm hat that can cover your ears.
3. Sports bra (for the ladies): Every female runner needs the right sports bra one that fits well, offers adequate support, and wicks away sweat.
4. Reflective gear: If you run before sunrise or after sunset, it’s important to wear gear that is reflective so you can be seen.
5. A watch or smartphone: Keep track of time, distance, pace, and route. There are dozens of gadgets and apps out there, from simple to elaborate. This is a great way to get feedback on how hard you’re working, so you don’t work out too hard (which can lead to injury) or too easy (which can keep you from boosting your fitness). 

Stay tuned for more blog posts covering topics such as road safety, running shoes, workout gear and nutrition.

If you have specific questions, please don't hesitate to contact me at Katherine.Victorio@nygh.on.ca. Looking forward to making strides together.

Check out RunWithNYGH.blogspot.com for more tips on training and fundraising.

Katherine Victorio is the Wellness Coordinator at North York General Hospital where she manages the wellness programs and health promotion for staff, physicians and volunteers. She has over 20 years of experience as a health and fitness trainer and specializes in workplace wellness.

DISCLAIMER: The thoughts and opinions expressed here are those of the individual contributor(s) alone and do not necessarily reflect the views of the Hospital, the Foundation, or staff, physicians and volunteers of the organizations.