Posts for: April, 2012
With spring finally here - marathon running season and training has begun! If you’re a long distance runner don’t overlook socks. Not wearing socks can cause blisters and foot pain. However, form-fitting socks are important to invest in this running season because they can benefit your running capabilities and keep you safe from foot pain.
So what kind of socks are the right designs for your feet? Chiropodist Brian Cragg recommends the following sock brands to consider when looking for a pair that will fit your running needs mile after mile. They include:
- ASICS Kinsei Classic Quarter. These ankle cut socks have mesh panels to keep your feet fresh and dry for hours, while providing superb cushioning with an arch-hugging fit.
- DRYMAX Triathlon Socks. These socks are fit to hold over the miles without shifting or slipping in your shoes and are both silky and stretchy for a tight hold.
- FEETURES! Elite Socks. These socks are so form fitting, runners often consider them to be a “second skin.” The open meshed sock hugs and secures the feet with each step.
- ICEBREAKER RUN Ultralite Micro socks. Made with lightweight and durable wool, these socks are made to stay dry and snug on your feet for wet runs.
- NIKE Elite Stability 2.0 Cushioned Low Cut socks. These seamless socks cradle the shape of your foot and do a great job of wicking sweat.
- SMARTWOOL PHD Running Light Mini Socks. These socks are made for endurance running. They give plush cushioning under the heel and ball of the foot that can continue to make your feet feel good even after ten miles.
If you’re readying yourself for spring training, start by investing in the proper footwear and socks that will benefit your feet, running style, and keep you from being off your feet with foot pain. Contact our office to set up an appointment with Brian Cragg if you are experiencing any foot pain as a result from running.
Are there other brands of socks you count on to keep your feet secure and comfortable during your lengthy runs? Please share by commenting below!
Most athletes are aware of the importance of eating before they exercise, but what you eat post-workout can be just as important to your health. Eating before a workout ensures adequate nutrients to sustain energy that will give you optimal performance. Eating after a workout is critical for your body’s recovery and can improve your ability to consistently train.
Brian Cragg recommends following these nutritional priorities to help your body regain nutrients and fluids that were lost post-workout. They include:
· Hydration. Replacing the fluids that were lost while you exercised is a number one priority. The best way to determine how much you should drink afterward is to weigh yourself before and after you exercise. For every 1 pound lost, drink 20-24 ounces of water in order to replace the correct amount of fluids in your body.
· Consume carbohydrates. Eating carbohydrates, such as fruit or juice, within 15 minutes after you exercise will help build glycogen storage for continued training since it stimulates insulin production which aids in muscle building.
· Eat protein. Protein contains needed amino acids that are necessary to rebuild muscle tissue that may have been damaged during intense or prolonged exercise. By eating protein post-workout, you can improve muscle hydration and stimulate your immune system to fight off sickness as well.
· Combine carbohydrates with protein to double results. By eating carbohydrates and protein together within 30 minutes post-workout, you are doubling insulin response which results in even more glycogen storage. Base your portions on a 4:1 ratio, with four grams of carbohydrate for every one gram of protein. Eating any more protein than one gram can have a negative impact by slowing down rehydration and replenishment.
The best way to recover from an intense workout is to replace lost nutrients in your body by consuming these suggested nutrients. They will properly refuel your body and maintain energy for your next workout! If you would like more information, or set-up an appointment, please call Chiropodist, Brian Cragg.
What type of carbohydrates or proteins do you eat after you exercise to help your body recover? Please share by commenting below!