SPORT & FITNESS
THE SUN-HERALD SUNDAY, NOVEMBER 23, 2014
THE SUN HERALD
5
NOVEMBER 23, 2014
SPORT & FITNESS Why running is a pastime best entered feet first Being fitted with an appropriate pair of running shoes should be the first step for budding athletes, writes Erin Munro. espite the nation’s drift to an increasingly sedentary lifestyle, Australians are taking to the track. Running is becoming more popular, with the Australian Bureau of Statistics noting that the number of us who regularly jog or run has nearly doubled since 2006. The market for running gear has followed that growth trend. So how to sort out the optional items from the essentials? For Jeremy Gersh, a sports podiatrist and spokesman for the Australian Podiatry Association, the primary thing runners need to be mindful of is their feet. “The feet absorb your shock, they’re the first point of contact,” he explains. “Because running’s high impact, it’s twice the body weight of impact on each foot as walking is. You’re really absorbing twice your weight on one foot each time you run.” Common injuries among runners include plantar fasciitis, bursitis, and a range of stress-related ailments. The biggest risk can lie with those who are new to running or taking on more than they can handle. “Beginners often get a bit excited and start running all the time, and they’re the ones most likely to get these injuries,” Gersh says. “It needs to be more of a slow and steady increase in the
D
amount of running.” The key is knowing your foot type and investing in a pair of running shoes suited to your needs (as well as pacing yourself when it comes to training). Those with high arches will need more cushioning and shock absorption in their shoes, while flatter-foot types need a lot more support in the arch. “It’s more important to get something that’s really well fitted and suited to your foot type than
Striding out: Good running shoes are essential to avoiding injury.
something with all the bells and whistles,” says Gersh. “The beauty of it now is that there are so many different brands that offer these things, and it really doesn’t matter about brands anymore.” The best bet for runners is to have their feet assessed either by a podiatrist or in an athletic supplies store, and to choose a shoe with cushioning in the right places and a thumb’s width at the toe, so the fit is neither too big nor too small. When selecting socks, Gersh suggests a cotton blend. “You need a mixture of cotton and another fabric when you’re running. They breathe the best, so they’re really good for sweating, fungals and bacteria.” Nick Bowden, head coach and program manager at Run Ready, says that when it comes to clothing, compression style is proving popular. “It was designed for post-exercise recovery, a bit like using ice or a compression bandage on an injury,” he says. “And then what we saw over time is that these garments started to be worn as training wear in themselves.” The benefit of expensive sportswear can often be motivational more than anything else, with nice-looking clothing making a person feel more inclined to get out and exercise. Other products in demand include measurement tools, such as GPS watches and heart rate monitors. “They can be really valuable additions to people’s running, and certainly things that we often recommend,” says Bowden. “In the end though, they’re supplementary tools, and the main thing is to develop a routine and have a support network.”
There’s no one-size-fits-all approach. That’s why our sustainable health and fitness plans start with individual programs. We take the time to know you. Which means you get fit, stay fit and feel great for life. Sustainable fitness. For life.
www.urbanfitness.com.au
0410 343 270
Become an ASI Instructor IT’S THE DREAM JOB ! WillW Anido Will ill Anido Anido
Will Anido, travels the world delivering ASI Stand Up Paddle courses. “It’s the best job in the world, says Anido, I see new countries, meet new people and have fun doing what I love best”.
Book A Lesson Learn to Surf, Stand Up Paddle,Bodyboard at
ASI Accredited Schools
Only ASI schools have been audited for quality training and safe operations. Lessons, Certificate Courses, Gift Certificates
Find ASI schools at:
www.academyofsurfing.com
ASI Academy of Surfing Instructors
Ph: 1300 761 550
Enrol at www.academyofsurfing.com
Registered Training Organisation Surfing, Stand Up Paddle, Bodyboarding Look for the ASI logo Quality Endorsement
Setting the world standard in surfing and paddle iG7284839AA-231114
1HERSA1 S005
THE SUN HERALD
5
NOVEMBER 23, 2014
SPORT & FITNESS Why running is a pastime best entered feet first Being fitted with an appropriate pair of running shoes should be the first step for budding athletes, writes Erin Munro. espite the nation’s drift to an increasingly sedentary lifestyle, Australians are taking to the track. Running is becoming more popular, with the Australian Bureau of Statistics noting that the number of us who regularly jog or run has nearly doubled since 2006. The market for running gear has followed that growth trend. So how to sort out the optional items from the essentials? For Jeremy Gersh, a sports podiatrist and spokesman for the Australian Podiatry Association, the primary thing runners need to be mindful of is their feet. “The feet absorb your shock, they’re the first point of contact,” he explains. “Because running’s high impact, it’s twice the body weight of impact on each foot as walking is. You’re really absorbing twice your weight on one foot each time you run.” Common injuries among runners include plantar fasciitis, bursitis, and a range of stress-related ailments. The biggest risk can lie with those who are new to running or taking on more than they can handle. “Beginners often get a bit excited and start running all the time, and they’re the ones most likely to get these injuries,” Gersh says. “It needs to be more of a slow and steady increase in the
D
amount of running.” The key is knowing your foot type and investing in a pair of running shoes suited to your needs (as well as pacing yourself when it comes to training). Those with high arches will need more cushioning and shock absorption in their shoes, while flatter-foot types need a lot more support in the arch. “It’s more important to get something that’s really well fitted and suited to your foot type than
Striding out: Good running shoes are essential to avoiding injury.
something with all the bells and whistles,” says Gersh. “The beauty of it now is that there are so many different brands that offer these things, and it really doesn’t matter about brands anymore.” The best bet for runners is to have their feet assessed either by a podiatrist or in an athletic supplies store, and to choose a shoe with cushioning in the right places and a thumb’s width at the toe, so the fit is neither too big nor too small. When selecting socks, Gersh suggests a cotton blend. “You need a mixture of cotton and another fabric when you’re running. They breathe the best, so they’re really good for sweating, fungals and bacteria.” Nick Bowden, head coach and program manager at Run Ready, says that when it comes to clothing, compression style is proving popular. “It was designed for post-exercise recovery, a bit like using ice or a compression bandage on an injury,” he says. “And then what we saw over time is that these garments started to be worn as training wear in themselves.” The benefit of expensive sportswear can often be motivational more than anything else, with nice-looking clothing making a person feel more inclined to get out and exercise. Other products in demand include measurement tools, such as GPS watches and heart rate monitors. “They can be really valuable additions to people’s running, and certainly things that we often recommend,” says Bowden. “In the end though, they’re supplementary tools, and the main thing is to develop a routine and have a support network.”
There’s no one-size-fits-all approach. That’s why our sustainable health and fitness plans start with individual programs. We take the time to know you. Which means you get fit, stay fit and feel great for life. Sustainable fitness. For life.
www.urbanfitness.com.au
0410 343 270
Become an ASI Instructor IT’S THE DREAM JOB ! WillW Anido Will ill Anido Anido
Will Anido, travels the world delivering ASI Stand Up Paddle courses. “It’s the best job in the world, says Anido, I see new countries, meet new people and have fun doing what I love best”.
Book A Lesson Learn to Surf, Stand Up Paddle,Bodyboard at
ASI Accredited Schools
Only ASI schools have been audited for quality training and safe operations. Lessons, Certificate Courses, Gift Certificates
Find ASI schools at:
www.academyofsurfing.com
ASI Academy of Surfing Instructors
Ph: 1300 761 550
Enrol at www.academyofsurfing.com
Registered Training Organisation Surfing, Stand Up Paddle, Bodyboarding Look for the ASI logo Quality Endorsement
Setting the world standard in surfing and paddle iG7284839AA-231114
1HERSA1 S005
