Gearhead Outfitters will be hosting a Women Can Run Diva night, Monday, March 9 from 5-7pm. At this time you can ask questions about proper form, get fitted for shoes and sports bras, and enjoy shopping with extended store hours. Click here to RSVP!
Throughout the 10 weeks of WCR, all participants will receive 15% off of shoes, bras, apparel, walking/running accessories. This is for all WCR participants across the state and at any Gearhead Outfitters location.
Amanda Herget and Seth Freeman, both from Gearhead Outfitters discussed Proper form and how to dress for walking and running.
A few highlights:
Change your shoes and sports bra once a year (sometimes less than a year)
Sports bras loose elasticity over time from sweat and washing cycles. Shoes loose cushioning over time as well.
Cotton is Rotten when it comes to exercise apparel. Cotton holds moisture and causes blistering and chaffing. Shop for words such as nylon, polyester, cool max, vapor wick, spandex, merino wool.
Body Glide is a non-greasy product that you can put on under your clothing to prevent blistering.
It is important to be fitted for walking and running shoes. They are designed to match your foot type, high arch, low arch, pronation (rolling inward), supination (rolling outward).
It is important to go up at least 1 shoe size when purchasing walking or running shoes. As you exercise, your feet will swell and can hit the end of your shoe causing sore toes, bruised toenails, and callusing.
Posture- Make sure you are looking forward. Shoulders, arms, hands relaxed. Lean slightly forward.
Balance- Your body weight should be even when your foot strikes the ground. If your foot is way out in front of you this causing you to strike with your heel. You are not able to balance on your heel so you are unstable causing pressure on your knees and legs. If you take small steps, like a shuffle, you will land with your feet underneath your center of gravity. This prevents bouncing too much and it also balances your body weight between both feet rather than each foot holding you up.
Cadence- The number of times your feet hit the ground per minute. For runners, the goal is 90 steps a minute on each foot. For walkers, the goal is between 70-80 steps per minute per foot. Small, short quick steps like a shuffle is the proper way to land when walking and running.