Choosing the Right Footwear
Choosing the right footwear when walking or running is
important for safety and comfort. When choosing a shoe to train in
remember these things:
- Wear a closed toe shoe with good support around the foot and
ankle such as a tennis shoe. You may choose different shoes for walking
- Put on a pair of clean socks each time before
you train. To prevent blisters, socks should not have any holes in them
and should be snug to your foot, but not so tight that you are
- If your doctor has recommended you wear a
certain type of shoe when doing physical activity, be sure to follow
their recommendations. If you wear an orthotic or brace, be sure to
train in this as well unless otherwise noted by your doctor.
- To perform your best, wear the same shoes on race day that you have used in training.
Warming Up and Cooling Down
Warming up and cooling down before and after training
can help prevent injury and sore muscles. It is best to warm
up your muscles slowly before jumping into physical activity. Your
warm-up can be performed indoors or outdoors before training. You do not
want to do any static stretches during your warm-up, but should instead
focus on movements that get your heart rate elevated and your muscles
A cool-down is performed after training to help prevent muscle
soreness. Just like a warm-up, your cool-down can be performed indoors
or outdoors. Focus on taking controlled breaths and slowing down your
breathing. Now is the time to perform some static stretches as your
muscles cool off.
Remember to take your time with both the warm-up and the cool-down and drink plenty of water to have a great training session!
Healthy Habits Outside of Training
Keeping healthy habits can help you feel better in
between and during training sessions. Things like staying hydrated,
eating right, getting enough sleep, and taking care of your skin are all
part of maintaining healthy habits. In these videos, we share tips for
making healthy choices that will improve your training sessions.