Running Tips for Seniors

Protein Essentials

runnerRunning is an activity that many people pick up later in life, and it’s something that can be improved upon at any age. If you’re already reasonably fit, adding running into your mix of cardio activities can provide some amazing benefits for your body, mind, and overall health. What types of benefits can running bring about for seniors? We will answer that question below, as well as provide some useful tips for getting started.

The Effects of Aging on the Body

We have a lot more power to slow the aging process than we may realize. Every decade that passes past the age of 30, adults lose an average of 5% of their lean muscle mass. However, we now know that older people who continue to train by engaging in weight-bearing exercises such as running lose much less lean muscle.

Aside from the loss of lean muscle mass, the aging…

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Warm Weather Running Tips

Jess Runs Happy

Between spring arriving with a bang here in NJ and running in the overwhelming heat and humidity of Florida last week at the Dark Side Challenge (recaps coming soon!), I’ve had to adjust my running strategies pretty drastically in the past week or so.

And now that I’m prepping for the Newport 10K on May 6th, I realize that I’m probably not the only one who’s had to adapt quickly. So today I’m sharing some of my tips for warm weather running as we take on these first few weeks of pre-summer heat!

giphy.gif…also this is the perfect opportunity to finally use this gif of a shirtless Adam Driver in tiny shorts. so. win-win. you’re welcome.

Tip #1: Hydrate, hydrate, hydrate

And I mean during AND before! Seriously. Upping your water intake and starting your run already properly hydrated makes a HUGE difference. Leading up to your long run or race…

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How insoles work

Let your feet breath and the blood flow by walking around barefoot. Walking barefoot may not be suitable for diabetics.

Does it help?

Walking barefoot has its advantages. It helps improve blood circulation, stimulates the foot’s sensitivity and induces a state of relaxation. Take advantage of nice weather by slipping off your shoes and walking barefoot at home, in the park or at the beach.

Here are a few tips

• The first few times you walk barefooted, a sandy beach is better than one with pebbles or a soft meadow on a hill rather than a trail in the forest

• Avoid stepping on dirty or sharp objects

• Always carry your shoes with you and if you don’t think the ground is clean, put them on straight away

• Don’t overdo it. At first the tendons and joints in your feet and legs may get stressed, causing pain and inflammation

• When you get home, wash your feet well with a footbath, dry them carefully and apply a moisturiser to keep them soft

Walking barefoot may not be suitable for diabetics.

A blog all about footcare and shoe insoles

Whether standing or walking, most of us spend well over half of our life “on our feet”. This is fine, because an active life keeps us fit. However, considering that on average, a human being walks three times around the earth during a lifespan, the strain for our feet is enormous. This is why many people, particularly working people who need to be on their feet a lot, as well as those who enjoy active hiking, walking or jogging in their leisure time, often suffer from tired or even painful feet. For many people this has become the “normal condition”, but it doesn’t have to be like this.

You may have heard of insoles in the past, or may have even worn a pair, but what are they for? Insoles can range from basic foot care and comfort to more medically necessary support. They can help you with ailments that…

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What are the best insoles for plantar fasciitis?

For people suffering from heel discomfort there are a few things you can do to minimise it, while maximising comfort. Many people accept the ache they feel, and the tiredness they experience at the end of the day, thinking it a normal part of daily life, without experiencing the relief that a proper insole can give in providing support throughout the day.

Tip One: Think of Trying Insoles

Shoewawa’s GelActiv™ insoles come in three distinct varieties: Everyday, Sport and Work, for whichever activity you’re engaged with. While insoles are both for men and women, the different models cater to different sizes. Here’s a breakdown of the three varieties, and how they could help you:

Everyday – These insoles are great all-rounders, suitable for casual footwear. They are designed to reduce excessive pressure, and the softer gel cushions the feet, acting as a shock absorber. Anyone who experiences tired legs at the end of a long day, after a long walking commute, or during long shopping or sightseeing trips, could benefit from soft everyday insoles.
Sport – Specifically designed for physical activities, from the gym to the park, from hiking to jogging, and many more sports besides. Insoles work in trainers, pumps and more. Sports can put an extra strain on joints such as ankles and knees, as well as your feet. The gel cushioning is there to minimize this strain, helping your joints stay ready without discomfort. Arch support also reduces the likelihood of pronation, or twisting, and will give you stable support, as well as reduced stress.
Work – insoles for more formal work shoes, or casual wear. If you work in construction, catering or even in crafts, for people who spend much of their day standing, work insoles help reduce excessive stress from standing and walking, through soft gel cushioning, especially over uneven terrain. Their design is made to prevent excessive stress. Perforation of the insole also helps keep your feet dry.
Insoles will not only provide more comfort, and more support for your arches, they will also absorb shock that your feet may experience while walking or running. Those end-of-day feet could feel that much more relaxed with the support of insoles. Insoles could help you take the pressure away, which also leads us to…

Tip Two: Consider what you wear

One way to ensure comfort is to consider the shoes you wear. While boots might be heavy, they do offer a lot of support, which is something of a trade-off. For thin soled shoes such as flats or sandals, you aren’t given much support, which can affect your feet, especially the arches. Insoles could benefit you here too.

Also, for the sake of comfort for skin, try to rotate the shoes you wear daily, and try not to wear the same pair of shoes for more than two days in a row. This will allow the toes and other parts of the shoe to dry out, and you won’t be wearing increasingly damp shoes that could affect your feet.

A blog all about footcare and shoe insoles

Dealing with foot pain because of Plantar Fasciitis? Checkout our Full Comparison and Guide on what plantar fasciitis Insoles to pick to relieve your pain

Searching For The Best Insoles For Plantar Fasciitis

Experiencing painful problems with plantar fasciitis? It is, unfortunately, a problem which affects a lot of runners out there. However, one thing that can often help out as a useful treatment for that problem, instead of purchasing a new pair of running shoes, is finding a replacement shoe insert to provide the correct type of support. The best suitable insoles for this condition are ones that will effectively help to realign your feet to a neutral position, helping to counter the painful effects of plantar fasciitis, offer the arch support and comfort which your foot needs. However, these insoles are meant to be used in addition to a good  and proper shoe, in order to provide good support in maintaining correct…

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Everything you need to know about pronation

The impact of pronation

Walking correctly helps minimise the strain and pressure on knees, heels and the lower back. Each step is made up of different movements: the heel touches the ground first, then the foot is lowered down, the heel lifts up, the toes push against the ground and lift the body up. After the heel touches the ground the foot rotates inwards – this movement is called pronation and if you over-pronate this can gradually lead to the flattening of the foot and misalignment of joints.

How to prevent pronation

To correct over-pronation and successfully distribute pressure and strain we recommend the use of orthotics and inserts, or special biomechanically designed shoes. Our range of Scholl Orthaheel inserts correct the posture and alignment of foot which may help provide relief from associated pain in the heels and knees.

A blog all about footcare and shoe insoles

Plantar fasciitis, Achilles tendonitis, IT band syndrome— you’ve probably heard of, or even dealt a few of these injuries yourself. While many factors determine whether you develop one of these less-than-pleasant running injuries, the biomechanics of your body, specifically of your foot and ankle, are a common culprit of contracting them. Often, the cause of such running based injuries stem from pronation– whether that be an overpronation or an underpronation (supination) of your foot.

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So, what exactly is pronation?

Pronation is the natural movement of your foot. It’s the shape of your arch that causes either normal, over or underpronation. Pronation is a normal part of the gait cycle: the sequence from when one foot contacts the ground to when the same foot contacts the ground again, essentially your stride. A normal pronation occurs when your foot rolls inward, about 15 percent, coming in complete contact with the ground while…

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How to stop your shoes from smelling

There are about 250,000 sweat glands on the skin of your feet – more than any other part of your body. Sweat is perfectly natural, keeping the skin soft and flexible and controlling the temperature of your feet. People often think that sweat is the cause of bad odours, but it isn’t. Odour is produced by bacteria which grow in shoes due to the heat and humidity. They attack the sweat molecules, decomposing them and generating the bad smell.How to prevent bad foot odours To take care of excessive perspiration, wear socks made of natural materials like cotton and shoes that allow your feet to breathe reducing the growth of fungi and bacteria that cause bad odour. Another way is to try using a spray deodorant for shoes such as the Scholl Fresh Step Shoe Spray to help eliminate bad odours. If you have stubborn perspiration, an anti-odour cream can help, but shoe hygiene is essential too. Try using a spray deodorant for shoes or insoles made from activated charcoal to help eliminate bad odours.

A blog all about footcare and shoe insoles

Many a times we face the trouble and embarrassment because of our smelling shoes. We often think of throwing those shoes away even when they are in good condition and are our favorite pairs. If this is the trouble that you are facing; the good news is that instead of throwing your shoes out, you can get rid of that foul smell from your shoes. In order to get that unpleasant odor out of your shoes, you would need to first understand the cause that leads to that stinky smell in your shoes. Here we will be sharing different ways with the aid of which you can make your shoes smell fresh and would not need to throw or replace them.

Why Shoes Smell Bad?

Shoes smell would be easier to deal with if you know the cause behind it. Some of the common reasons that gives rise to bad…

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Got dry feet?

Why do feet get dry? Sometimes the sole of your foot can get very dehydrated leaving the skin dry, rough or even cracked. This can be caused by things like warmer weather in the summer months, if you have sensitive skin or if your shoes rub. Cracked skin should be treated quickly, or the fissures can split further into the deeper skin layers causing pain and burning, especially on the heel.How to prevent and treat dryness To prevent dry cracked skin use an exfoliating cream to remove dead skin cells and make the skin soft, followed by a moisturising cream with ingredients like urea, aloe and keratin, to restore the hydration of the skin.Learn more about dry feet care products from Nuovahealth