When most people think of workout “gear,” it is relatively simple and straightforward. You need…
- workout clothes,
- a music player,
- a water bottle and
- a pair of running shoes.
Sounds simple enough right? When it comes to running shoes, though, you need to remember you need to get good quality shoes built for the type of activity you are doing. Plus you need to ensure you are changing your shoes often enough, so they are providing the cushioning and support you need.
How often should you be changing your running shoes? Let us go over a few things, so you are aware of the best time to switch to a new pair…
1. Your Running Mileage. The biggest factor determining your running shoe lifespan is how many miles you have traveled. Consider the average pair of running shoes should give you around 300 to 500 miles worth, this can give you a relatively good indication of how long you can go. If you are running an average of 20 miles a week, this should amount to around 15 to 25 week’s worth of usage.
Keeping track of your miles, both those run and walked, is important so you know when your time is up with that pair of running shoes. If you are doing most of these miles on the treadmill, your shoes may look brand new, but keep in mind the padding in them may be anything but new!
2. Your Body Weight. The next factor to think about is your body weight. Generally speaking, the heavier you are, the faster your shoes will wear out. There will be more stress coming down with each step you take, mostly wearing out the padding as you run.
If you are over 150 pounds, you might only get the 300-mile mark with your shoes, while if you are under 150 pounds, you may be closer to the 500-mile mark.
You will need to judge for yourself how your shoes are feeling as you run in them day after day. If you start noticing sore and achy joints, this is a good sign it may be time to change those shoes for a new pair.
3. Where Are You Running? Finally, think about where you are running. Are you running primarily in open areas or are you running in forests and off-road trails? If it is essentially flat ground running you are doing; you may get a little more life out of your shoes compared to if you are running on terrain not as even. The support and stabilization of your shoe will be tested more in those scenarios, thus leading to faster wear and tear.
Keep these points in mind as you go about your workout sessions. Having a good pair of running shoes is vital to your success, so it is essential you do not overlook this critical element.
Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.
Chances are, you know your shoe size, or hopefully you know your shoe size. The correct shoe size is key to ultimate comfort for your feet. After all, you don’t want shoes that are too small or so big that the shoes easily slip off your feet.
However, you may not be able to find the right shoe for your foot going based on size alone. If you have abnormally shaped feet or feet that aren’t typical, you will know that simple size won’t ensure a comfortable fit. For instance, your feet may be narrow and “swim” in a standard size shoe or your foot is wide and need more width than a traditional shoe.
Besides comfort, why is the right shoe size important? Here are some reasons to not try and cram your foot into a cute flat or be content with wearing loose sneakers:
Constant, unpleasant wear. Aside from being uncomfortable to wear, improperly fitting shoes can also make walking unbearable and embarrassing. Always having to stop and get your foot back into the shoes or needing to constantly stop to rest your aching, swollen feet from tight-fitting shoes, makes walking around a chore. The constant worry about your shoes falling off or causing you discomfort can be embarrassing as well as keep you from enjoying the moment.
When your feet hurt, you are less motivated to use them, which can lower your desire and ability to exercise and take care of the rest of your body.
Increased risk of foot issues. Blisters aren’t fun and depending on the size and location, they can make moving around difficult. The excessive rubbing of loose-fitting shoes and the overly-tight confines of shoes with a small fit can cause additional foot issues such as corns, bunions and ingrown toenails. The foot problems not only hurt and cause discomfort, they can also make your feet look bad, enhancing some self-consciousness for some people.
Foot issues associated with ill-fitting shoes can also lead to back, hip, knee and ankle problems which can lead to decreased mobility and quality of life.
Things to Keep in Mind When Shoe Shopping
While shoe shopping may seem like a straight-forward event, it is worth being reminded that our feet do change over time. Feet specialists recommend getting your feet measured once a year. Certain life events such as having children and aging can make feet widen, lengthen or shorten. In many people, there is usually one foot that is longer than the other. When shopping for shoes, plan your trip later in the day when the swelling of your feet has gone down. It is estimated that one’s feet swells 10-15% during the course of the day, with the most swelling occurring in the middle day when you’re likely on your feet the most.
Different shoe manufacturers design and style their shoes differently. The fit of each pair of shoes can also be significantly different. It isn’t uncommon to fit one size in one brand of shoe and be a different size in another. It’s important to spend time trying on different shoes from manufacturers to get a feel for whether each pair is suitable for your feet.
Asthma, a very commonly seen lung disease, is characterized by the difficulty that the person feels during breathing. There are two types of asthma problem either acute or chronic. Asthma attack occurs when there is any obstruction in the passage of airflow in the lungs. An attack of asthma can be very serious for you and even prove to be fatal if the disease is chronic.
There can be many causes of asthma like allergies, environmental factors, genetics, smoke and tobacco, respiratory infections and certain medications. Symptoms of asthma may include Shortness of Breath or Losing your Breath Easily, Frequent Cough, Especially at Night, Feeling tired while doing any physical activity, wheezing and tightness in the chest.
There are many medical treatments are available for asthma. Certain medications may cause side effects. However, there are many simple homemade remedies which are very beneficial for an asthma patient. So, let us see some of the simplest and easiest home remedies that can help you in reducing asthma:
It is a well-known relaxant for asthma patients as it can reduce the inflammation in the airway. It gives you a relaxing effect, and prevent asthma attacks. Moreover, it can enhance the effects of certain asthma drugs and increase the relaxation of the muscles. Various methods to consume ginger are:
You can eat it raw by mixing it with salt.
Equal quantities of ginger juice, honey and pomegranate juice can be mixed and 1 tbsp of this mixture consumed thrice a day.
1 tsp. of ground ginger added to half cup of water can be consumed at bedtime.
2. Mustard Oil:
It is another good way of relaxing your respiratory tract. You must use mustard oil with a little amount of camphor and massage it gently on the chest and upper back to relieve the passages and restore normal breathing. It is especially beneficial during asthma attacks and can help in immediately subsiding the symptoms.
The caffeine content of the coffee acts as a dilator of the bronchial tissues and can help in clearing the air passage. Moreover, consuming hot coffee will ease the airway and help you in breathing properly. However, you should not consume more than 3 cups of strong coffee in a day as too much of caffeine intake is not good for health.
Using garlic can also help in clearing the air passage and help you breathe properly. For good results, you need to boil about 15 cloves of garlic in milk (one half cup) and then drink it once a day.
The consumption of honey is considered to be one of the oldest home remedy for asthma. Even the smell of honey is known to have worked wonders for some people and it is highly recommended to try out honey if you’re having troubles with your breathing. Just mix 1 tsp of honey in a glass of water (hot) and drink it gradually. Repeat this at least three times a day for positive results.
Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don’t feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you’re reading this – you’re not alone)? Avoiding the conflict is not reasonable because we can’t always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track.
I think so many times we approach health and fitness goals with an “all or nothing” mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn’t do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn’t have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball.
My philosophy is nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance.
Focus on one small thing at a time. Start simple and work from there. Don’t expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change.
Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow’s healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it’s up to you to figure out which little step you can take to improve your nutrition.
Take advantage of the time that you DO have. Carve out space in the small pockets of your time. We get fixated on time so often that we don’t realize that a little is always better than nothing. For example, it’s so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn’t 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can.
Get unconventional. Maybe you don’t have time to get in a “workout”. Do what you can with what you’ve got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn’t always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active – outside or inside. What are the ways that you could get in some more movement?
Move mindfully. Pay close attention to your body and what it’s trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary.
Don’t give up. Don’t throw in the towel on eating right and moving your body. It’s seems easy to take the “all or nothing” approach but that’s not necessary. Something is always better than nothing.Don’t beat yourself up! Life ebbs and flows for everyone. Take a look at where you’re at right now and what you can make work right now.
The most important thing is to honor where you’re at. Only you know what you’re capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change.