1/2 Marathon Training: Week One

My plan for the Hokie Half is to follow Hal Higdon’s 10K novice training plan. Once I complete this plan, I’ll move on to the ½ marathon plan. I decided to do this because once I started looking at the ½ training plan I realized it was not for my beginner status. This seems to be much more feasible! Here’s what was on the schedule for this week and how I completed each workout:

Starting on Tuesday my achilles tendon on both legs felt soooo tight (and still do) which started to stress me out. Yesterday, Dr. Kate and I were driving to Kendal at Lexington for a talk and I mentioned this to her and she said to make sure you rub the tendons, ice them after each workout and of course stretch. Stretching has definitely been put on the back burner (minus Monday since it was on the plan) which I need to make a priority.

All in all, I'm really happy with how the week went! I'm SO elated we worked out everyday- after work Monday through Wednesday and before on Thursday since we had a softball game that night.

½ Marathon Training: The Decision

April 20^th is the day I decided to start training for a ½ marathon. Lately I’ve been seeing a lot of
advertisements about the 1^st Hokie Half Marathon (and 5K) coming up in September and decided I need to push myself a bit. My fiancé, Kevin, and I are getting married in October and typically along with wedding planning is wanting to get in shape (hello pictures!).

My favorite part is the ½ is a few weeks prior to the wedding and it’ll give me more opportunities to de-stress! However, someone did tell me this is either the best decision I’ve made or the worst, so I guess we’ll find out!

Register!

So about my background of athleticism:

I played sports including t-ball, softball, lacrosse and field hockey from elementary school to my last year of high school. Once I left for college, playing sports was out of the question (too much of a commitment!). It crossed my mind having an intramural women’s lacrosse league at VT but there weren’t enough fields for that to happen.

Since then I’ve been working out on a very irregular basis. Now you know my background and reasons for signing up. This is the first post of the series I’ll be writing until the Hokie Half Marathon! Hopefully the next one on the schedule will be the Disney Princess Half Marathon!!!

Up next: 1/2 Marathon Training: Week One

Reflexology

English: Foot reflexology is a "pressure therapy" and involves applying focused pressure to certain known reflex points located in the foot to cure or prevent disease. (Photo credit: Wikipedia)

Therapeutic reflexology, a popular therapy around the world, involves massaging the nerve endings of the feet to reduce stress and tension and promote healing in other areas of the body. The practice is based on the ideas that our body parts are reflected in the feet, with the front of the body on the sole of the feet and the back of the body on tops. For example, massaging the toes can help relieve headaches and other symptoms in the head. Massaging the ankle bone can help with hip problems. The feet have always played an important role in healing and reflexology dates back to 2500 BC. Some podiatric offices are now hiring therapeutic reflexologists as a complementary service.

It’s always a good idea to listen to your feet, as they often have lots to tell you, including giving you clues about the rest of your body’s well-being. When  your feet tell you there’s trouble somewhere, as your podiatrist, Shenandoah Podiatry will work as a team with you to keep you and your feet healthy and pain free. Feet that feel good mae the rest of you feel good, too so why not give us a call and start the process of feeling better today!

Shoe Selection

Choosing the “right” shoe for walking, or any activity for that matter, can prevent needless foot related injuries and discomfort. If the average person takes 8,000 to 10,000 steps a day, it becomes clear, selecting the “correct” shoe is paramount. Here’s how to select a walking shoe that’s right for you.

Analyze your feet

Not all feet are the same. They are complicated and intricate structure of bones, joints, ligaments, and tendons working in concert to support our body weight on varying surfaces. And they come in many different sizes and shapes. For the most part, feet fit into three categories:

• Low arched, straight foot
• Medium arched, slightly curved foot
• High arched and usually more curved foot

Know your body weight

Body weight can factor into the shoe selection process. Increased weight places more demands upon your feet. Since this is the case, consider increasing the level of protection a shoe can offer by selecting a shoe from a greater controlling category (see “select running shoe type”). For example, you may opt for a motion control shoe rather than a stability shoe or a neutral shoe. Just remember to make sure the shoe fits comfortably on your foot before you purchase it. Consider trying on shoes near the end of the day when your foot is at its largest. And use the socks or stockings that you intend to wear with those particular shoes.

Select a running shoe type

Running shoes can usually be divided into three overall functional types

• Motion Control shoes are typically based upon a straight design and are usually suited for people with low arched, straight feet
• Stability type shoes are for those individuals with a medium arched foot (typically deemed “normal”) and have a slight curve to the shape of the shoe.
• Neutral Type shoes are based upon a curved design and best fit those individuals with a high arched foot.

As you examine shoes from each of these categories, you’ll notice the motion control shoes become the most rigid and resistant to twisting and bending. Several shoe manufacturers, including Asics, Brooks, Etonic and Reebok make walking shoes are approved by the American Podiatric Medical Association’s Seal of Acceptance.

Avoiding Heel Pain

Heel pain is the most common condition leading patients to both our Roanoke and Blacksburg offices. Pregnancy, improper shoes, and overly strenuous exercise are some of the factors contributing to heel pain. Any heel pain that persists for more than a week should be evaluated by one of our podiatrists. To avoid heel pain, always consult a podiatrist before beginning any exercise program, especially if you have been inactive for a long time. Start any exercise program with moderation, gradually increasing the duration and intensity of your workouts.

Always stretch before and after exercise including calves and Achilles tendon. Vary the incline on a treadmill to avoid heel strain. Maintain properly fitting shoes in good condition, wearing appropriate shoes for various activities. When your feet cause you pain, there are many steps you can take to get relief. The first, and probably most important, is a visit to the podiatrist. If heel pain or any other foot problems have got you down, let us do what we do best- diagnose and treat the problem so you’re back on your feet quickly!