Important information you should know in preparation for Canada's Largest 10 km Run
What is a runner's most common first injury?
The most likely first injury for beginner runners and walkers is shin splints - painful shins.
Have you ever had pain or tender pain or tenderness along the inside of the shin, usually about halfway down the shin? This pain and tenderness may extend to the knee as well. If so, you've suffered the pain of shin splints before!
Just one run or walk can cause shin splints. One run or walk can be over training for your body...if you start too vigorously, exercise on too harsh a surface such as concrete, or use poor shoes.
How can I avoid a runner's most common first injury?
Shin Splints are usually caused by an overuse or overtraining injury. It is particularly common when hills are involved. Other factors can lead to shin splints including:
- Get Fitted Properly
- Get the Best Shoes for Your Body
- Get Tested by the Human Kinetics Graduates at Kintec Footlabs
i) Foot mechanics
ii) Activities such as excessive running on hard surfaces (such as concrete pavements)
iii) Individual: Your walking style - Walking on your tip-toes or flat footed can increase your chances of developing shin splints.
iv) Incorrect or worn shoes - Worn out shoes, shoes without good cushioning, or shoes that are the wrong design for your foot mechanics make you more succeptible to shin splints.
You can prevent this by getting tested and fitted properly by the Kintec Human Kinetics specialists. Visit the experts who have been university educated in the mechanics of the human body. It does not cost any more and your body will thank you.
How do I know if I have the right shoes?
Do you think you have the right shoes? Are you sure?
Be sure...Bring in your existing pair of shoes during our Tuesday Tech Nights. Whether they are athletic shoes, dress shoes, or even skate shoes, we'll test you and your shoes for free to see if they are right for your body.
Kintec's New InCAP Intelligent Capture Digital Video Motion Analysis System allows our Human Kinetic specialist accurate see how your feet and your shoes are working, step-by-step, frame-by-frame. We use this system on all of our footwear and orthotic customers, at no extra cost.
Learn more about our Tuesday Tech Nights, and how you can be tested for free . You could even win shoes for a year , and other cool prizes!
What are the Top 5 Most Common Running Injuries?
It's that time of year again! With the Canada’s largest 10km walk/run fast approaching, the increasing mileage and the pressure to qualify eventually catches up to you. When all the old, as well as some new, aches and pains reappear.
Fortunately, many running injuries last only a few weeks. Most are preventable. That is, if you do all the right things to ensure your running health - things you've heard before, such as strengthening and stretching your leg muscles, wearing the proper shoes, and taking easy or rest days when you are tired.
That is, if you know what you are doing! The five most common running injuries are Achilles Tendonitis, Chondromalacia (Runner's knee), Iiotibial band (ITB) syndrome, Plantar Fasciitis, and Shinsplints.
To minimize your risk of injury...
- Run on soft surfaces
- Avoid overstriding, which places more stress onto the shins
- Gradually progress into your training programme
- Incorporate rest into your training programme
What is the difference between running and walking shoes?
When walking your foot is in contact with the ground up to 50% more than when running, for this and other reasons there are a number of subtle differences between the two shoe types.
A walking shoe will often have a bevelled or angled heel due to the angle of foot strike when walking. Another key feature of a walking shoe is that it is designed to be especially flexible through the forefoot to enhance propulsion during toe-off.
Running shoes will generally be lighter in weight than a walking shoe and because they're designed for a higher impact will have more cushioning. For this reason it is not uncommon for people to use a running shoe for walking or a combination of the two. However, the opposite is not true as a walking shoe is typically not supportive enough for the higher impact forces when running.
How do I clean my running shoes?
We do not recommend that you use a washing machine to clean your shoes. Machine washing is very hard on the glues and materials and can damage or shrink your shoes. You can remove the laces and insoles and machine wash these separately if you wish. The best method of cleaning is to give your shoes a scrub with some soapy water. Rinse them well, stuff them with newspaper and then let them dry naturally.
Do not use a hair dryer or clothes dryer to force dry them in any way as once again, this is may damage the materials and the glue.
There are specially designed shoe cleaning and dirt repelling products available. These are good to give the outside of the shoes a quick clean. We recommend the NikWax line of non-aerosol products that Kintec Footlabs carries.
Preparing for Canada's Largest 10km run? Here is some important information that you should know!
Note: This information can also apply to other recreational runs.
What should I eat and when should I eat prior to my run?
2 to 3 hours before exercise, it is recommended that you have a light meal before the activity. Some meal ideas include the following:
- Turkey & Vegetable Sandwich
- Vegetable-bean soup, crackers, and 1 cup of low fat milk
- Tofu stir-fry with 1.5 cups rice
- 1.5 cups spaghetti, tomato sauce with lean meat, 1 cup low fat milk
- 1.5 cups cereal with low fat milk and fruit
1 to 2 hours before exercising and or 30 minutes of finishing activity, have a light snack. Some snack ideas include:
- 1 cup oatmeal, banana, 1 cup low fat milk,
- Fruit and yogurt shake - 1 piece fruit, 1/2 cup juice, 1 cup yogurt
- Toast with egg and fruit
- Energy bar and milk
- 1/2 cup cottage cheese with fruit, 1 piece toast with jam
- 1/2 bagel with peanut butter and banana
- 3/4 cup cereal with low fat milk and fruit
When and how much should I drink prior to my run?
- Drink water regularly through the day of your competition.
- Drink 2 cups of water 2 hours before activity - Cup = 250ml
- Drink 1 cup of water 1 hour before activity
- Drink 1/4 to 1/2 cup of water every 15 minutes during activity if possible. This is to keep your body optimally hydrated even though you are pespiring.
- Drink water until urine is pale in colour after activity to ensure a proper cool down period.
Disclaimer: Always consult with your doctor prior to beginning an exercise program. This information is not intended to replace your doctor's advice, or other patient specific professional information.