ShareLiving Well in the Garden State: Get Back On Your Feet
The return of crisp weather brings prime running season—a great way to take in the brilliant foliage. Keep these tips in mind before slipping into your sneakers.
Cool temperatures make it easier to prolong a run, but don’t push yourself hard too fast. “Your body needs time to acclimate itself,” says Dr. Lawrence Steven Miller, an orthopedic surgeon at Cooper University Hospital in Camden. “Injuries occur when bones aren’t strong enough to handle the pounding and stress of a daily run.” Start with a 20- to 30-minute walk/run program three times a week.
If you lace up after work, remember that the days are growing shorter. “It’s a no-brainer, but every fall we treat people who break ankles tripping over rocks on dark trails,” Miller says. Run earlier, wear reflective gear, or change your venue from a dirt path to a paved sidewalk.
Deeper into autumn, prepare for wind chill. “Get everything covered, especially areas that are susceptible to cold, such as the fingers, ears, nose, and toes,” Miller says. Cotton, which retains moisture when worn next to the skin, can leave runners hypothermic when the mercury drops. Invest in clothing made with synthetic fabrics like CoolMax that wick sweat away from the body and repel wind.
Find a shoe that suits your foot type by taking the Wet Foot Test. Wet the sole of your bare foot and step onto a hard surface to leave a visible footprint. The shape indicates what sort of shoe you need.
High Arches
Look for flexible, shock-absorbing shoes with a soft midsole.
Asics Gel-Cumulus 9
$90; asics.com
The Sneaker Factory,
Millburn, 973-376-6094, sneakerfactory.com
Neutral
Pick a sneaker that feels good and has a combination of control and shock absorption.
New Balance 1061 $120; newbalance.com
Princeton Running Company, Princeton, 609-252-9110, therunningcompany.net
Flat
A firm midsole helps maintain stability and prevents the foot from rolling inward.
Adidas Supernova Control 10
$95; adidas.com
Shore Runner, Long Branch, 732-571-3100, shorerunner.com
WEIGHTY ISSUE
When the weather turns nasty, substitute elliptical trainers or treadmills for outdoor runs. Workouts with free weights strengthen bones and rev up the metabolism, which helps the body burn calories even when at rest. Shorten gym time by using machines like the chest press and lateral pull down, which work more muscle groups at once, says Jim Carpentier, sports conditioning and wellness coordinator at the Morris Center YMCA. Check with a trainer to find a routine that suits your fitness level and schedule.
