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Choosing a Shoe for Overweight Walkers & Joggers

Guest writer: Barbara Martinez

Which Shoe For Overweight Walkers & Joggers?

Walking or jogging is perhaps the most popular, natural, and stress-free way to keep yourself fit and healthy independent of body shape or size.

Sadly, overweight walkers and joggers find it challenging to choose the right shoe. That’s why we have researched the topic and talked with users to find out which shoe is their best choice.

Our research has found three shoes perfect for even the heaviest person. Read on. 

Why Do Overweight Walkers & Joggers Need Better Shoes?

Heavyweight people put extreme pressure through their feet when walking or jogging which leads to problems such as over-pronation (flat foot) or supination (high arch) knee/hip/back discomfort. Manufacturers have addressed these issues and built specialized shoes for overweight walkers and joggers offering corrective support with shock absorption. 

Our Top 3 Recommendations for Overweight Walkers & Joggers:

New Balance Men’s 990v4

Pros:

  • Toe-box and heel has enhanced space to reduce foot pressure by evenly spreading the load.
  • Mid-foot is contoured to conform to your feet for a snug fit.
  • Arch support and cushioning ensure comfort.
  • Innovative design at minimal weight.
  • Unisex shoe.

Cons:

  • Lacks water-resistance. 

Adidas Performance Duramo 7M

Pros:

  • Multiple layers of cushioning with maximum arch support.
  • Flex groove of the Adiwear outsole for maximum mobility and motion comfort.
  • Feet stay cool due to mesh features for breathability.
  • Light weight, low-priced and plenty of color choices.

Cons:

  • Sole traction.

Dr. Comfort Ranger Hiking Boot

A perfect solution for overweight people to walk and exercise in comfort.

Pros:

  • Spacious toe-box and heel sections.
  • Gel insole to absorb shock better.
  • Footbed and heel cushioning.
  • Oil resistant rubber sole.
  • Outsole of premium leather construction and a lining to preserve seams.
  • Lightweight for a hiking boot.

Cons:

  • The Velcro strap loses grip quite fast. 

Tips for Choosing Shoes for Overweight Walkers & Joggers.

  • Arch support to reduce foot pain and potential pain in legs, knees, hips and back.
  • Relaxed yet snug fit with sufficient space for toes and heel spread.
  • Sufficient cushioning for pressure protection and reduce shock loads.
  • Shoe construction to support over-pronators. 
  • Light weight.
  • Breathable.

Thank you to guest writer Barbara Martinez.

Tortoise and Hare – Cliff Young

Cliff young.jpg

Young participating in the 1983 ultra marathon
Born
Albert Ernest Clifford Young
8 February 1922
Died
2 November 2003 (aged 81)
Queensland, Australia
Nationality
Australian
Known for
Ultra marathon winner at the age of 61



The Legend of Cliff Young: The 61 Year Old Farmer Who Won the World’s Toughest RaceIn 1983 a 61 Year Old Farmer Won a 544 mile endurance race because he ran throughout the night while the younger ‘professional’ athletes sleptAn Unlikely Competitor: Every year, Australia hosts 543.7-mile (875-kilometer) endurance racing from Sydney to Melbourne. It is considered among the world’s most grueling ultra-marathons. The race takes five days to complete and is normally only attempted by world-class athletes who train specially for the event. These athletes are typically less than 30 years old and backed by large companies such as Nike.In 1983, a man named Cliff Young showed up at the start of this race. Cliff was 61 years old and wore overalls and work boots. To everyone’s shock, Cliff wasn’t a spectator. He picked up his race number and joined the other runners. The press and other athletes became curious and questioned Cliff. They told him, “You’re crazy, there’s no way you can finish this race.” To which he replied, “Yes I can. See, I grew up on a farm where we couldn’t afford horses or tractors, and the whole time I was growing up, whenever the storms would roll in, I’d have to go out and round up the sheep. We had 2,000 sheep on 2,000 acres. Sometimes I would have to run those sheep for two or three days. It took a long time, but I’d always catch them. I believe I can run this race.”When the race started, the pros quickly left Cliff behind. The crowds and television audience were entertained because Cliff didn’t even run properly; he appeared to shuffle. Many even feared for the old farmer’s safety.The Tortoise and the Hare: All of the professional athletes knew that it took about 5 days to finish the race. In order to compete, one had to run about 18 hours a day and sleep the remaining 6 hours. The thing is, Cliff Young didn’t know that! When the morning of the second day came, everyone was in for another surprise. Not only was Cliff still in the race, he had continued jogging all night. Eventually Cliff was asked about his tactics for the rest of the race. To everyone’s disbelief, he claimed he would run straight through to the finish without sleeping.Cliff kept running. Each night he came a little closer to the leading pack. By the final night, he had surpassed all of the young, world-class athletes. He was the first competitor to cross the finish line and he set a new course record.When Cliff was awarded the winning prize of $10,000, he said he didn’t know there was a prize and insisted that he did not enter for the money. He ended up giving all of his winnings to several other runners, an act that endeared him to all of Australia.Continued Inspiration: In the following year, Cliff entered the same race and took 7th place. Not even a displaced hip during the race stopped him.Cliff came to prominence again in 1997, aged 76, when he attempted to raise money for homeless children by running around Australia’s border. He completed 6,520 kilometers of the 16,000-kilometer run before he had to pull out because his only crew member became ill. Cliff Young passed away in 2003 at age 81.Today, the “Young-shuffle” has been adopted by ultra-marathon runners because it is considered more energy-efficient. At least three champions of the Sydney to Melbourne race have used the shuffle to win the race. Furthermore, during the Sydney to Melbourne race, modern competitors do not sleep. Winning the race requires runners to go all night as well as all day, just like Cliff Young.

Memorial to Young in Beech Forest, Victoria
Image may contain: 1 person, standing, outdoor and nature

Sore Joints – Turmeric and Anti-Inflammation

Many runners experience occasional joint discomfort due to the nature of “pounding the pavement” or rough, rocky trails. Mild discomfort is not so bad and can dissipate over a few hours or days naturally. Some discomfort can remain for longer periods and that is your body trying to tell you something!

A lot of people reach straight for pain killer pills and quite often just continue on as though nothing has happened. All the medications do is mask your pain by numbing your pain receptors. So you could end up worsening the situation and not notice until the pain meds wear off.

Aching joints means inflammation. When inflammation is reduced things stand a good chance of healing normally. Whilst inflammation exists the body’s natural healing process is hampered therefore it is important to reduce inflammation, not just mask it.

Turmeric, otherwise known as Curcumin, has been used through the ages for a plethora of health benefits including anti-inflammatory. It is a natural root and used as an additive to cooking. It is extremely low cost compared to pharmaceutical alternatives. For more information about Turmeric please click here.

The Runner’s Guide To Proper Skincare

4 Simple Ways To Prevent Sunburns When Running In The Summer ...

Running is one of the easiest and most inexpensive ways to get fit, and it’s also the best way to get your daily dose of Vitamin D from the sun. But while running can benefit your body, it can be quite tough on your skin as regular exposure to the elements can cause your skin to lose its healthy glow. Moreover, as runners often exceed the recommended UV exposure limit in the summer and autumn months, they’re more at risk of developing serious skin conditions such as skin cancer. To stay healthy and keep your skin looking its best, you’ll need to protect it before and while running, and you’ll also need to take some time to care for it after your workout. To look good and feel great, here is a runner’s guide to proper skincare.

Use sunscreen before heading out

Putting on sunscreen is a must before going outdoors. Use a sunscreen with a minimum SPF of 30 and apply to all exposed skin, taking care to put some on often neglected body parts such as the tips of your ears and the back of your neck. You should also use a lip balm with SPF to protect your lips from the harsh rays of the sun. If you’re unsure how much sunscreen to use, aim for half an ounce of lotion– that’s about half of a regular shot glass, and it should be enough to cover your face, neck, shoulders, and arms. If you’re uncomfortable with the sticky after-feel of your SPF lotion, try a spray-on formula as it’s less sticky or greasy than conventional sunscreens. If you’re training for a marathon, remember to reapply sunscreen after two hours. 

Best Sunscreen 2019 | Sweat Proof Sunscreen for Runners

You should also reapply sunscreen if you sweat a lot while running. To do so, wipe off your sweat first, then mist your skin with a re-hydrating spray. This is readily available in drug stores and supermarkets, though you can also make your own by combining a tablespoon of aloe vera gel with a cup of water and placing the mixture in a spray bottle. After misting your skin, pat yourself dry, then reapply sunscreen. 

Keep hydrated

Apart from applying sunscreen, it’s also important to keep your skin moisturized. Constant exposure to the sun and wind can dehydrate your dermis, so applying a moisturizer after every bath is essential to keep your skin hydrated. After your run, start moisturizing your skin in the shower by using a hydrating body wash, then lock in moisture with a body and face lotion. You can also hydrate from within by drinking water and eating foods that will keep your skin looking plump and fresh, including ones that are staple of the hyaluronic diet such as Vitamin-C rich fruits, leafy greens, and sweet potatoes. 

Shower and dry off after every run

Sweat can clog your pores and result in skin bumps called folliculitis. This happens when your hair follicles become inflamed, and while you can get rid of them using over-the-counter ointments, you can reduce your risks of getting this skin condition by taking care of your skin immediately after your workout. After running, take a shower and change into dry clothes. If you’re unable to shower, wipe your skin with a cleansing wipe, pat your skin dry, and change into dry and comfortable clothes. 

Deal with back acne 

The combination of sweat and wearing tight-fitting running clothes can result in back acne. To get rid of the spots on your back, wear loose-fitting shirts and keep your hair off your back by securing it in a ponytail. Treat spots with acne lotion or ointment, or go natural by dabbing on a bit of tea tree oil. 

Your skin is your primary defense against the environment, so protecting it and keeping it healthy is a must for your overall wellbeing. Try these tips to care for your skin before, during, and after running, and see what a difference it can make to help you look good and feel good. 

Another article by Issy Staples. Thank you.

Couch To 10K

Doing a 10K race can introduce a new level of challenge and interest in your training program. A 10K is roughly 6.2 miles, and it’s a great distance for a beginner. In fact, you can get ready for it in less than three months, even if you have zero running experience.

You just need the right tools for the job and a sensible training plan that fits with your aspirations.

Here are the guidelines you need to get race-ready. Sure, you might not cross the finish line first, but you’ll definitely be able to add a 10K race to your list of accomplishments.

Note – Bear in mind that the guidelines, as well as the training plan shared below, assumes that you have zero running experience. Otherwise, if you already run, you might need a more advanced training program.

What’s The 10K ?

The 10K, or 6.2 mile, race exists in the space between a 5K and the half marathon. This distance event caters to newbie runners and elite competitors alike.

That’s why it’s a fantastic event for runners of all backgrounds, especially beginners looking to step into their first mass-participation event.

Do You Already Exercise ?

This 13-week training schedule assumes that you can already walk briskly for 60 to 90 minutes without much trouble. If it’s not the case, then build up your walking endurance first, then start 10K training.

At a minimum, walk three to four times per week, 30 to 40 minutes each during the first week. As you get fitter, increase the length of your walks to over 60 minutes. Once you can briskly walk for that total duration without trouble, you’re ready for the C10K training plan.

The Walk /run

Many newcomers to running start with the run/walk training plan, alternating running/jogging and walking segments.

You should be able to keep a conversation without panting for air. If you’re huffing and puffing all over the place, you’re doing too much.

Avoid Over Training

The worst thing you can do when you’re just starting out is over train. Push your body too hard, and you’ll overload it, increasing injury risk.

Keep in mind that even with good form and perfect shoes, running is a slight high impact sport that can take a toll on your body and mind, especially when you’re starting.

That’s why, as a beginner, you need to provide your body enough time to repair itself and adapt to training—or else, expect setbacks.

Cross Train or Rest

Feel free to either cross-train or rest during your non-running days. Great cross-training options for runners involve swimming, biking, strength training, and yoga.

These activities will help you further develop your stamina and strength but without placing extra strain on your running muscles and joints.

As a rule, take one day off every week—and by that, I mean no training of any sort and no hard physical activity. Sunday seems like the best option for many people, but feel free to choose whatever day you see fit.

The Plan

Use the following 10K beginner plan as your guide. It’s designed for newbies or anyone who want to run the 6.2 miles race.

During the upcoming three months, you’ll make slight increases in your running distance while taking less and less time for recovery each week.

The plan includes a mix of running, walking, and recovery. This combination helps lower the risk of pain, injury, and over training while increasing your endurance level and training enjoyment levels. What’s not to like!

Hopefully, by week 12 or 13, you’ll be ready to run the 10K distance without walking. Sure, it’s completely okay to take a walk break during your 10K race, but it feels good to finish the whole distance in one go. Doesn’t it?

Making it to the finish line should be your goal. Worry about speed later.

Week 1

Workout I—Run 1 minute. Walk 1 minute. 15 times.

Workout II—Run 2 minutes. Walk 2 minutes. 10 times.

Workout III—Run 2 minutes. Walk 1 minute. 10 times.

Week 2

Workout I— Run 2 minutes. Walk 1 minute. 10 times.

Workout II— Run 3 minutes. Walk 2 minutes. 10 times.

Workout III— Run 3 minutes. Walk 2 minutes. 10 times.

Week 3

Workout I— Run 3 minutes. Walk 1 minute. 8 times.

Workout II— Run 3 minutes. Walk 1 minute. 10 times.

Workout III—Run 5 minutes. Walk 3 minutes. 4 times.

Week 4

Workout I— Run 5 minutes. Walk 3 minutes. 4 times.

Workout II— Run 5 minutes. Walk 2 minutes. 4 times.

Workout III—Run 8 minutes. Walk 5 minutes. 3 times.

Week 5

Workout I— Run 8 minutes. Walk 5 minutes. 4 times.

Workout II— Run 8 minutes. Walk 3 minutes. 3 times.

Workout III—Run 10 minutes. Walk 5 minutes. 3 times.

Week 6

Workout I— Run 10 minutes. Walk 5 minutes. 3 times.

Workout II— Run 10 minutes. Walk 3 minutes. 3 times.

Workout III—Run 12 minutes. Walk 5 minutes. 2 times.

Week 8

Workout I— Run 12 minutes. Walk 5 minutes. 2 times.

Workout II— Run 12 minutes. Walk 5 minutes. 3 times.

Workout III—Run 15 minutes. Walk 5 minutes. 2 times.

Week 9

Workout I— Run 15 minutes. Walk 5 minutes. 2 times.

Workout II— Run 15 minutes. Walk 5 minutes. 3 times.

Workout III—Run 20 minutes. Walk 5 minutes. 2 times.

Week 10

Workout I— Run 20 minutes. Walk 5 minutes. 2 times.

Workout II— Run 20 minutes. Walk 5 minutes. 3 times.

Workout III—Run 30 minutes.

Week 11

Workout I— Run 20 minutes. Walk 5 minutes. 3 times.

Workout II— Run 20 minutes. Walk 5 minutes. 3 times.

Workout III—Run 40 minutes.

Week 12

Workout I—Run 30 minutes. Walk 5 minutes. 2 times.

Workout II— Run 30 minutes. Walk 5 minutes. 2 times.

Workout III—Run 45 minutes.

Week 13

Workout I— Run 30 minutes. Walk 5 minutes. 2 times.

Workout II— Run 20 minutes. Walk 5 minutes. 3 times.

Workout III—Run 10K.

Conclusion

There you have it. Preparing for your first 10K is just a matter of having the right plan and training smart. Then it’s just a matter of time and practice. The rest is just details, as the saying goes.

What about you? Do you have any favorite beginner running tips you would like to share? Please feel free to share them in the comments section below.

In the meantime, thank you for dropping by.

Keep running strong.

Article Supplied by: David Dack specifically to this website. Thanks.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.