Running During the Summer Months Safely

Posted By on June 1, 2014



The summer heat can make running unpleasant and dangerous. However, if runners take necessary precautions that ensure safety, then summer running can be a pleasure. Proper hydration, protection from the sun, and choosing the right running routes are key factors that runners should consider when preparing to run. Cautiously running in the heat also makes training for races from 5ks to full marathons possible during the summer, as many races occur during this sweltering season. Running can be an enjoyable experience, no matter the time of year, if the necessary precautions are followed.

Runners should consider when to run and where to run during the summer, which will benefit them greatly. It is always best to run early morning or late evening. Proper gear such as hats are suggested, even in the shade. Properly ventilated shoes are a must.  This podiatrist explains that lightweight running shoes that are breathable may not be supportive enough.  This can cause heel pain, knee pain, and pain on the outside of the foot.  People are exposed to dangerous UVA and UVB rays on cloudy days, so hats should always be worn as a precautionary measure. Waterproof sunblock should also be applied prior to a run, and if running for an extended period reapplying sunblock is also recommended. Running apparel is also available, which ensures runners stay cool and dry in the heat. These clothes are usually light colored and wick away moisture from the body. If runners are prone to chafe, then applying Vaseline or an anti-chaffing stick will keep this from occurring.

In the heat, take it slow. Runners follow a variety routines, from leisurely jogs to competitive races, it is essential that even seasoned runners slow their pace in high temperatures. It can be extremely dangerous if the body reaches temperatures that are too high. Keeping a pace that is slower than average will ensure heart rates and body temperatures don’t get too high. It is important to pay close attention to body signals when running, to prevent the body from overheating and dehydration.

Summer temperatures put runners at a higher risk for dehydration and other medical conditions because of the heat. Proper hydration is a significant factor for runners, especially during the summer months. It is important to begin drinking fluids before a run and to continue hydrating every twenty minutes during the run, which will prevent dehydration. Carrying water bottles or hydration belts, and choosing routes that offer water stations can also aid in staying hydrated. Consuming drinks that have electrolytes can also help to prevent cramping and dehydration.

Many runners enjoy the crisp weather during the fall and dread the weather during the summer, often giving in to treadmills. Treadmills may be a smart alternative if temperatures reach above 90 degrees. Pool running is another great choice if temperature levels are too high to run outdoors. Outdoor routes are usually first choice, but pool running and treadmills provide alternatives if running outside isn’t an option.

Running is a great way to exercise and release stress. The heat should not keep runners from logging those needed miles and running smart is the best way to achieve this goal. Proper hydration before and during a run, choosing the best locations, and proper gear are important factors that will ensure runners can log miles safely during summer months. It may take a little longer preparing to run during the summer, but this extra time and effort will pay off in the end.

Sweet Feet: How to Stay Fresh and Beat Smelly Feet

Posted By on November 11, 2013

smelly painful feet

Smelly feet, also known as bromodosis, is a common and embarrassing problem that affects many people at one time or another. Due to hormonal changes, pregnant women and teenagers are especially prone to smelly feet. Some health conditions and medications can also make people more prone to smelly feet.


What causes smelly feet?

Smelly feet can be caused by a variety of factors, including certain medical conditions and treatments, but the main cause of smelly feet is a build-up of bacteria on the skin. The feet contain a large amount of sweat glands and, when feet sweat, the moisture soaks into the socks or shoes, providing an ideal breeding ground for bacteria.


Smelly feet and personal hygiene

Keeping your feet clean and dry is essential for preventing smelly feet. Wash your feet once or twice a day, paying particular attention to the area between the toes, and dry thoroughly with a clean towel. For persistent smells, soak your feet in a bowl of warm water containing 5-10 drops of tea tree essential oil, which contains powerful antibacterial properties. For excessively sweaty feet, use a soft cloth soaked in surgical spirit to wipe over your feet, especially between the toes, as this helps to keep your skin dry. Antiperspirant can also be sprayed directly onto your feet to help prevent sweating and bacteria growth.  Some medicated powders can be of use as well.


Smelly feet and footwear

When sweat is absorbed into your shoes and socks, it creates the right conditions for bacteria to multiply. Allow your footwear the chance to dry out before wearing them again. Alternate the shoes, boots or trainers that you wear and allow at least one day, preferably two or three days, for your footwear to dry out after wearing. Leather shoes, canvas shoes and open-toe shoes or sandals allow your feet to breathe, unlike plastic shoes that can cause your feet to sweat. For extra freshness, try using medicated or antibacterial insoles in your shoes and trainers.  If you have a condition that necessitates having to wear a device while working out, such as orthotics for flat feet, be sure the top-cover is antimicrobial.  Avoid nylon socks, opting instead for wool or cotton socks, as nylon causes sweating.

3 Ways to Keep From Getting Bored on a Stationary Bike

Posted By on October 10, 2013

fitness for healthy feet

Have you ever googled the term, heel pain?  Wow, that’s a lot of results!  Here is one of the more informative articles.  Heel pain can often be caused by excessive running and walking.  Well, biking is an excellent alternative to running for people with sore feet and flat arches, or over-pronation. Using a stationary bike can be a great form of exercise, leading to weight loss and overall fitness. Stationary bikes are low impact, easy on the joints, and not likely to cause injury if used properly.  Because it is kept indoors and can be used rain or shine, a stationary bike can be a great part of a regular routine. The only problem is that unlike running or biking outdoors, using a stationary bike can get pretty boring. Thankfully, there are a few fun things you can do to make your routine more enjoyable.

1) Read a Book

You can use your time on the bike to catch up on some reading. Whether reading for school, work, or simply for enjoyment, it can make your time on the bike pass by quickly. If you can comfortably set the book down across the bars then that is preferable, but if you have to hold onto it then keep a towel nearby if you sweat heavily during your workout.

2) Watch TV

Putting your bike in front of the TV is also a good idea, as shows run in half-an-hour or hour blocks, timing perfectly with your workouts. Make it a point to hop on your bike whenever your favorite shows air. You can even pop in DVD’s, watch TV on demand, or hook up your laptop to your TV via an HDMI cable. There are many possibilities for watching your favorite shows or movies while you exercise.

3) Play a Video Game

You can even play video games while on your stationary bike, and the easiest way to do this is on a smartphone. If you have a tablet that you can comfortably rest on your bike then that would work great as well. Whether you are using an Android or an Apple device, there are many gaming apps that you can download and enjoy, making your workouts pass by quickly.


No matter how committed you are to getting or staying in shape, it is difficult to keep up any routine when you find yourself bored while doing it. It is best to have a book, TV show, or game that you allow yourself to read, watch, or play only while you are using your stationary bike. This will actually make you look forward to your workouts! Get your body into shape by keeping your mind busy along with it.

Running 101: Choosing the Right Shoe

Posted By on October 2, 2013

Sneakers with insoles to avoid sore feet

Would you like to start running?  Do you think that you can just wear your walking shoes?  Think again.  The right shoe can make all the difference in your running experience.

There are some common mistakes that are made by people who decide to start running.  One mistake that can lead to a bad running experience or injury is not wearing the right kind of shoes.  Often, runners with certain foot conditions require arch support insoles to maximize their running experience.  Also, many people falsely assume that any running shoe, even a very worn pair, will do.  This, however, is not the case.


As a beginning runner, it is imperative to understand what pronation is and how it affects your feet.  Simply put, pronation is how the foot rolls from heel to toe.  Proper pronation, also called neutral pronation, is when the foot hits on the outside of the heel and rolls up to the ball with weight distributed evenly across the front of the foot.  Neutral pronation causes the least amount of stress on the foot.  People prone to underpronation put most of the impact on the outside of the foot.  Whereas, overpronation occurs when there is too much roll and the impact lands more on the inside of the foot. Overpronation can often lead to sore feet following a run.

The Right Shoe for You

The way you pronate will determine which shoes you should buy.  A good way to determine pronation is to look at your existing shoes and how they are worn.  If shoe wear is mainly on the outside, you underpronate.  If your shoes indicates more wear on the inside, you overpronate.

The best shoes for those with underpronation are neutral cushioned shoes such as Nike Air Max.

Those with a tendency towards overpronation would be best served with motion-controlled running shoes.  Popular brands include New Balance or K-Swiss.

If you have a neutral stride, then choose stability running shoes like Nike Lunarglide or Adidas Supernova.

Other Considerations

Another important consideration when it comes to running shoes is shoe shape.  This is determined by looking at the bottom of the shoe.  Underpronators need a curved-shape shoe; overpronators need a straight shoe; and neutral pronators need a semi-curved shape to their shoe.  One last tip:  walk, jump, and run in your shoes before you buy them.  Some stores have a treadmill so you can feel the shoes in action.  Over the counter insoles can also be of benefit to people with certain foot shapes, you can read more about insoles at

The right shoe makes the difference between an enjoyable running experience and a miserable one.  Perhaps more importantly, quality footwear determines whether you run in comfort or risk unnecessary injury.



When You Just Don’t Want to Work Out, Don’t Give Up!

Posted By on October 1, 2013

avoid sore feet with sneakers and insoles

If you often struggle with a lack of motivation keeping to a fitness routine, it shouldn’t make you feel guilty or inadequate. After all, people who do have the motivation to persevere often can’t take credit for it – they’re just born with it.

If you’re reluctant to get started on your workout each day, sometimes, you can simply remind yourself how terrible you feel after you skip a workout. This is all it takes to make your reluctance disappear. Unfortunately, if you struggle with a serious lack of motivation, direct reasoning like can often fail. You need to get creative.

If your creativity helps you dream reasons up each day for why you can’t go, maybe it can help you find reasons why you SHOULD go!

If you need to get your mind to see that exercising is important, you may need to get CREATIVE and try to find some line of reasoning that speaks to your mind. There’s no way to know what kind of reasoning might work. What works for one person may do nothing for another. What follows are several lines of reasoning that you can try on yourself. If one of these clicks, you could quickly find your motivation.

  • Buy some new workout sneakers, insoles, or outfits.  Looking great sometimes can help your motivation.
  • You can tell yourself that you don’t need to go to the gym or go running. Instead, you can just go out on a short walk around the block to take in the sights. Often, it’s just getting out of the house that’s difficult. Once you’re out there, chances are that you won’t hate the idea of getting your planned workout as much. Sometimes, all you need is to get started.
  • Each time you go to the gym, you can stay for no more than a 5-minute workout. If your reluctance to work out comes from a real dislike of exercise, promising yourself only a short workout each time can be respectful of your personal feelings about exercise and still put you on the path to overcoming your dislike one day.
  • Look at other people working out – CrossFit videos, YouTube videos and so on. You can even try listening to your favorite workout music to build up the mood. They could inspire you.
  • Sign up for a yoga class, dance class, bowling session, swimming or another kind of gentle workout that appeals to you.
  • Get a dog. You won’t have the heart to deny him the long walks that he needs.
  • Post on Facebook about how you hate working out and can’t find the motivation. You’ll soon have dozens of people either berating you for your lack of personal responsibility or encouraging you to go get your workout. Simply having many people behind your cause can make you feel like making a change.
  • Spend $500 in setting up a tiny home gym so that you can work out whenever you feel a little bit of motivation.
  • Set up a pact with another unmotivated person to work out together. When your friend drops out even more often than you do, you can feel proud of how much better your own motivation is. This can help you get better. If he turns out to work out better than you, it could make you so resentful that you buck up yourself.

You don’t need to stop here

Finding a line of reasoning that naturally speaks to your mind and gets you going isn’t easy. It can take a real creativity to find something that works. If none of these angles on this list work for you, you could keep thinking of new angles. You’re bound to find something that works for you one day.