Running: a Great Form of Exercise If You Have the Right Equipment

If you want to burn calories, improve (or maintain) your bone density and increase your lung capacity, there is no better exercise than running. But before you hit the recently uncovered pavement to jog a mile or two or ten, first make sure your feet are prepared.

While you need very little in terms of equipment to participate in this activity, there is one thing you absolutely do need–good shoes.

“You need to know whether you pronate–whether your ankles turn in–when you run,” said Kathleen Storen of in Grosse Pointe Woods. “Or maybe your ankles turn out, or you might have flat feet.”

An avid runner of about 50 miles a week, Storen knows the importance of starting out with the proper shoe. If you do tend to pronate–a common stride issue–you can be fitted with shoes that have more stability in the form of an extra piece of dense foam on the inside to help correct your gait.

“If you don’t have good shoes that are fitted properly, you’ll notice it in your feet or knees or hips,” Storen said. “If it’s just a sore muscle from running, it will go away in a few days. If it continues, then it’s probably because of your shoes.”

Storen said that shin splints are a common injury sustained by running in ill-fitting or low-quality shoes. She advised to be cautious about purchasing running shoes at discount stores. Although they may have the label of Nike or Asics, they are a lower-end version that likely will not have all of the great support and cushion you need. Once you find a good shoe, Storen said you need to wear it, enjoy it and then replace it every 400 miles. This goes for runners or walkers.

If you’re new to running, or merely want to see if it’s a viable exercise for you, Storen recommends starting slowly. Start out walking for five minutes, then jog for two. Continue alternating, gradually increasing the periods of time you run.

“You want it to be fun; you don’t want to give it up because it’s too uncomfortable,” she said, adding that the right clothing is also important. Wear something that will wick away the sweat, so that you are not left chilled and uncomfortable. In this type of chilly weather, layering–with a wicking shirt as the first layer–is optimal.

Whether you take your jog before work, before dinner or right after American Idol, get out there and enjoy improving your health.