Walking Shoes

As you are preparing for the Mayor's Walk on May 15, consider the type of shoes that you will be wearing.  You will want to think about the shape, width and length of your foot, as well as the type of arch you have.  Not all feet are the same, and not all walking shoes are made equal.  What works for you may not work for someone else.  You will need a good pair of walking shoes for this event.

Check out these videos on finding walking shoes.

Don't forget to register for the Mayor's Walk at http://www.getoutandlive.org/participate/ogden-marathon

You will want to look for these helpful features when shoe:

• Achilles notch
• Ankle collar
• Upper
• Insole
• Midsole
• Outsole
• Toe box
• Gel pad
• Roll bar
• Anti-pronation

For more information regarding these features, visit the MAYO CLINIC website here.

The American Heart Association gives the following tips for finding the best fit for you:

• Get fitted for footwear at the end of the day, when your foot size is at its maximum. It’s not unusual for a foot to increase half a shoe size in a day.
• Allow 1/2 inch (or the width of your index finger) between the end of your longest toe and the end of the shoe. If one foot is larger than the other, buy the larger size.
• The ball of your foot should match the widest part of the shoe and you should have plenty of room for your toes to wiggle without experiencing slippage in the heel. (Hint: Women tend to have a narrower heel than men, so try on several models to find the right style.)
• Wear the same weight of socks you intend to use during activity. Socks with a high cotton content retain moisture and cause blisters more easily. Look for socks that are made with synthetic fibers such as acrylic, polyester or Coolmax®.

 Remember that cushioning will decrease with regular use and that shoes should be replaced every 3-6 months.

More information about walking shoes by the American Heart Association can be found here.

Check out this great video to get started on your walking workout.  Remember that you should always go at your own pace even if the trainer is going at a faster pace.

*Always speak with your doctor before starting any new workout routine, physical activity, or diet.

Get out there and start walking.  Here's your weekly assignment to help you get started.

Mayor’s

Walk Preparation

4/20-4/26

MONDAY
Walk 1/2 of a mile	You don’t have to do it all at once.
You can do this!	If you haven’t already registered, register now
Drink plenty of water, you need to hydrate	Eat a healthy snack such as an apple or carrots

Tuesday
Walk for 15 minutes.  You can do this by yourself, with a friend, take an animal for a walk, or however you like.			Today I want you invite a neighbor join you in the Mayor’s Walk
Take it a few minutes at a time if you need to.  You can walk for 5-7 minutes on your break at work.			Don’t forget to hydrate

Wednesday
If you watch tv, today I want you to walk in place during the commercial break			Drink water.
If you don’t watch tv, today I want you to walk in place 4 times for 3 minutes each time			If you haven’t already registered, register now

thursday
Walk for 15 minutes.  If you need to take a break halfway through, that’s alright.			Make sure you have good walking shoes.  Be sure to read yesterday’s blog post to learn more about this.
If you haven’t already registered, register now			Keep motivated by listening to music on your walk.

friday
Take a walk to the nearest park, be sure to go at least 1/2 mile today.			If you haven’t already registered, register now
Add another physical activity to your daily routine, such as push-ups, sit-ups, jumping jacks, or yoga.			Take time to enjoy nature!

Saturday
If you haven’t already registered, register now				Invite an old friend to dinner.
Go for a hike on one of the pathways.  Not sure where to go, check out Weber Pathways or Ogden Trails Network for maps and information on the trails				While you are out on the trails, have a relaxing, healthy picnic.  Drink water to keep hydrated on the trails.
SUNDAY
Take a leisurely 10 minute walk by yourself or with a loved one				Drink plenty of water
Rest and recuperate				Be ready, tomorrow we start being active again. J