Running Shoe Revival for 2014

If you live in or near Houston, TX and love to run, 2014 will be an exciting year full of fun events for everyone from beginner to the most seasoned runner. The Ready, Set, Glow 5K  in Woodlands, TX is on January 31, 2014 and is sure to be one to remember. Starting in the evening, this glow-in-the-dark race benefits local at-risk children in the Houston area, and is followed by a huge party with food, prizes and fun.

Photo Credit: artur84 via FreeDigitalPhotos.net

Before even thinking about signing up and training for a race, you may very well need a running shoe revival. How old are your shoes? Do you know if they are suitable for your foot type? Have you been having foot pain while running? Running with the right running shoe is paramount for avoiding injury and keeping your feet healthy.

A basic rule of thumb is to give a pair of running shoes about 350-500 miles before retiring them. If you can’t remember where or when you bought yours, chances are it is time for a new pair. If you are experiencing sore feet or consistent pain, and if you notice compression wrinkles in the midsole, your feet are ready for a shoe revival. When you go shopping, remember these general guidelines. First, the heel should be snug but not too tight. The upper of the shoe should feel snug and support your instep. Your feet will swell over the course of a run, so there should be a thumb’s width of space between the end of the shoe and your longest toe. Your toes should be able to wiggle freely and the shoe should bend at the same place that your foot flexes. Don’t compromise comfort for looks or cost – your feet will end up paying the price.

If you need more help or cannot manage existing foot pain, contact Dr. Jeff Bowman at Houston Foot Specialists. Make an appointment at our Houston, TX office by calling (713) 467-8886.

What Are Trail Running Shoes?

Trail running can offer a beautiful scenic tour as well as a good workout.

If you are a runner looking for something new and different, why not try trail running? Sometimes trails are the hidden beauties of an area that give you a different scenic look, a break from the norm, and a new challenge. If you live in the Houston, TX area, join up with other enthusiasts in the Houston Endurance and Trailrunning club. Explore new areas and catch the spirit of trail running.

If you are going to change things up in your running routine, your footwear may also need a boost. There are risks for your feet running on the road such as the hard, unforgiving concrete. On a trail, you are exposed to uneven ground with hidden dangers that can cause sprains, trips and falls. The right shoes will prepare you for what the trail may dish out.  

There are a few special qualities that make a trail running shoe different. First of all, the sole of the shoe won’t be as smooth. You will notice more bumps and grooves, which are important for traction on the trail, gravel, and loose dirt. If you tried to twist the shoe at the middle, you would also notice they are stiffer in nature. This is to give your foot the support and stability it needs on the uneven terrain. Generally, a trail shoe will be more rugged in order to handle rocks, tree stumps and everything that may be found on the trail.

If you are going to explore some local trails this fall, invest in a shoe that is suited for the environment. A great fit is crucial, and don’t forget about your socks. Avoid cotton and choose a breathable pair with moisture-wicking qualities to avoid friction and blisters on the trail.

If you need help finding shoes that feel great, need assistance in finding a pair of custom orthotics or you have any foot pain or problems that are preventing you from enjoying running, contact Dr.Jeff Bowman at Houston Foot Specialists for help. Make an appointment at our office in Houston, TX by calling (713) 467-8886.

Tips on Strengthening Your Feet for Running

 Are you in need of a way to boost your running routine? Maybe you are a beginner thinking about how to best start running. Why not join in some crazy, color-filled fun and sign up for the Color Vibe 5K in Galveston, TX this fall? This popular event taking place all over the country sells out fast, so hurry and check it out! Getting doused with magical colored powder is a sure way to have a blast, and this is one run that will have you talking about it for days. Kids are invited too, so get the whole family involved! 

Photo Credit: Sura Nualpradid freedigitalphotos.net

One thing we want to mention before you get ahead of yourself with excitement is to not forget about your feet. Preparing for even a small, fun race is important to avoid injury, and strengthening your feet in particular will go a long way in determining how you feel during and after the race. A study done at the Institute for Biomechanics and Orthopaedics found that using minimalist shoes for running can help strengthen the muscles under your arch that control the ankle and foot. There is much debate around the safety of this type of shoe, so we would encourage you to discuss this option with Dr. Bowman first (an avid runner), so we can evaluate your current foot health and decide whether it would put you at risk for injury.

Another thing you can do is some simple strengthening exercises, easily done in the comfort of your home. Use your toes to pick up marbles one at a time and drop them in a cup. Balance on one foot, and work up to being able to stand for one minute on each foot. A balance ball or small trampoline would also give you an added challenge. Do some calf raises in a sitting or standing position and alternate repetitions of walking on your toes and then on your heels.

You may want to discuss custom orthotics especially if you want to run more in the future.  Not only do these add comfort to your run, they put your feet and lower extremity in the correct biomechanical position to avoid future problems.

If you have any foot pain during these exercises or fear that your feet are not prepared for an upcoming race, don’t hesitate to call us for help! Make an appointment with Dr. Jeff Bowman at Houston Foot Specialists today by calling our office in Houston, TX at (713) 467-8886.

Ways to Get You Motivated to Run

How do you feel about racing with hundreds of people, lighting up the night sky as you go? If that sounds intriguing, you need to be a part of the Firefly Run, a race gaining in popularity around the U.S. You get to experience “the most eye-dazzling, illuminated night race” which is happening this year in Houston, TX on November 2^nd, 2013. Choose either a 5K or a 10K, and run in a crazy costume lit up with LED lights while supporting a great charity at the same time.

Signing up for a race and putting your name on the dotted line is a way to get motivated to run but there are a few other tried and true techniques out there that can help a beginning runner or a seasoned veteran who needs a boost. Set yourself up for success by starting off with a good pair of running shoes and custom orthotics that will support your feet and be comfortable to run in. One thing you can do after that is to find a reliable buddy. A partner can keep you accountable and make things more fun.

Its important to run with the right equipment!

Secondly, avoid the doldrums of doing the exact same thing every day. Mix things up by running on different terrain in different places, and add strength training into your routine as well. Keep track of your times and progress as this can be a great encourager when you aren’t sure if your training is making any difference. Try using music as a way to keep you energized during a run. Many people find songs that help them keep a good pace. Set goals and reward yourself when you achieve milestones.

If a running regimen has left you with any foot pain or problems, don’t wait to find out what is going on. It may be a minor injury that can be healed with rest, but there may be something more complicated causing your discomfort. Contact Dr. Jeff Bowman at  Houston Foot Specialists for diagnosis and treatment. Make an appointment at our office in Houston, TX by calling (713) 467-8886 or online at www.houstonfootspecialists.com