Gallagher Fitness Resources

Tag: Beginner

  • The Run/Walk Philosophy Really Works

    Run/Walk Philosophy, Team GFR Saturdays, Beginner, Recreational, Advanced, Competitive Runners
    https://activesalem.com/gallagher-fitness-training-programs/saturday/

    Why Run/Walk? Does it really work?

    Walk breaks are beneficial and have their place for everyone from time to time, more often for the beginner and recreational runner, less often for the advanced and competitive.

    Three Benefits of the Run/Walk Philosophy:

    (1) Extended Endurance – Walk breaks will allow you to lengthen your “long day” without added stress to your joints and connective tissues. Walk breaks help soften the blow, so to speak, as your feet, legs, and body get used to the increase in distance.

    (2) Quicker Recovery – Walk breaks will let your body recover quicker tomorrow from what you did to it today! Running is hard work, especially for those just entering the crazy world of half-marathons and marathons. Recovering quickly so you can go out and do it again is important. If you don’t recover, you’ll have to come up with some other excuse for your mildly insane behavior early on Saturday mornings.

    (3) Consistency! – Following from Extended Endurance and Quicker Recovery, is the long-term consistency you will achieve. Don’t let anyone tell you otherwise, consistency is the key. Without it, most beginners find themselves struggling with starting, getting hurt, and having to start over again (or worse yet – having to quit). Walk breaks help you build gradually and CONSISTENTLY over the course of weeks and months on your way to that half-marathon or marathon finish line!

    How should you do Run/Walk?

    For the Beginner Group, walk breaks may be suggested for nearly every workout. However, rather than staying locked into the same Run/Walk routine for months on end, as we progress through the program, the Run/Walk Ratio may vary with certain workouts, distances, and events. By adding variety in the R/W ratios and variety in the kinds of workouts you will be doing, you will see and feel the benefits of a more complete training picture.

    For the Recreational, Advanced and Competitive groups, walk breaks are suggested for the long EZ runs and optional for other workouts. Suggested walk break guidelines for long EZ runs are as follows:

    • Average pace > 12 minutes/mile – Run 4 minutes/Walk 1 minute
    • Average pace = 11-12 minutes/mile – Run 5 minutes/Walk 1 minute
    • Average pace = 10-11 minutes/mile – Run 7 minutes/Walk 30 seconds
    • Average pace = 9-10 minutes/mile – Run 9 minutes/Walk 20 seconds
    • Average pace = 7-9 minutes/mile – Run 10 minutes/Walk 15 seconds

    The variety in our training plans make them fun and interesting. The optional walk break suggestions make it accommodating for a range of ability levels. Which ever you decide to do, stay consistent and you’ll be amazed at the progress you will make!

    The Run/Walk Philosophy in training programs at Gallagher’s

    Since 1994,  we’ve offered training programs from track races and 5k’s to marathons. In those earlier years, we did no walk breaks. Then, from 1999 through mid-2006, GFR offered marathon training clinics in association with Jeff Galloway’s Training Program out of Atlanta, GA. While the combination of running and walking had been around forever, Jeff certainly did the most of anyone to promote it. All over the world, programs have combined running and walking in various ways enabling thousands of runners to successfully cross the finish lines of countless half-marathons and marathons.

    In October 2006, we brought training programs back “in-house” and began the Team GFR Marathon Training Program. In designing the workouts, we chose some of the best aspects of the former approach and blended it with what we learned from our Salem, Oregon audience.

    During the Spring of 2014, we renamed Team GFR Marathon Training Program to simply, Team GFR Saturdays. Runners can sign up for 5k, 10k, half marathon, marathon or relays training. Each distance offers Beginner, Recreational, Advanced and Competitive training levels. In 2020 and beyond, we continue to accommodate the beginner, the competitive runner and everyone in-between.

  • How to Run and Walk Half Marathon

    How to Run and Walk Half Marathon

    TIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10 miles should be your “warm-up” for that final 5k run. Patience in the first 10 miles will yield enormous results and pleasant surprises over the last 3 miles – guaranteed! The easiest mistake runners make is going “just-a-teensy-weensy-too-hard” during those first ten miles. If you hit the 11 or 12 mile mark and you find yourself wishing it were all over, then you probably made THE mistake. If you pass the 10-mile mark and you are “ready to rumble,” then you DID NOT make THE mistake.

    TIP #2: [More bad math] Mentally and physically split that first 10-miles into equal parts of 7 miles and 3 miles.
    While you are conserving your energy for that final 5k, taking it easy and feeling strong, those other runners around you will be dreading the second half of their race. You’re just getting warmed up! During that 7 miles, you should be taking walk breaks as in training.
    Once you’ve passed the 7-mile mark, you can increase your pace slightly and begin passing those people who are already beginning to slow down. This “second half of the first 10 miles” is only 3 miles! [See how this wacky math works to your advantage now?] At this point, you can keep the same run/walk ratio and pick up your running pace slightly -OR- you can keep the same running pace and decrease the walk ratio by 15-seconds. Either choice will increase your overall pace. Since you “took it easy” for the first 7 miles, you will be ready to “pick it up a bit.”

    TIP #3: [Final section of bad math] If you’ve done this correctly, you still have half your energy left to burn and there’s only a 5k to go!
    – No death march for you! Anybody can complete a 5k, right? It’s concentration time – time to be aware of “closing the gap” on those people in front of you. You will notice that they seem to be getting closer to you with every step. After a 10-mile warmup, it’s time to have some fun passing them up – you’ve earned it with your patience!
    Walk breaks during the final 5k? It’s up to you. If you know you can run a 5k with confidence – DO IT! If you need a walk break or two or three, put them in. If you want to walk only to get water, do that. This final 5k is yours to enjoy as you wish. You did the training. You did the walk breaks. You took it easy during the first 7 miles. Tear it up!
    During the last 25% of the race, many runners eliminate walk breaks. For the Half-Marathon, that would call for your last walk break to be around the 10 mile mark, if that is what you choose.
    Remember, you can also opt to spread the walk breaks out after 10 miles. For instance, if you’re trying to average 10 minute miles and are doing 5 and 1’s through the 10-mile mark, you could choose to take a walk break at 11-miles and 12-miles rather than continue with the 5 and 1’s.

    TIP #4: Start thinking about throwing kisses to the crowd at the finish line and having fun feeling strong! Go to the nearest mirror right now and practice your finish line smile!
    – ENJOY your success! If the weather is decent, hang out and cheer your buddies in. Hang out and visit if you can. Congratulate yourself and the other people in your group. Wear a silly grin on your face and take pleasure in that post-race buzz!

  • Women’s Clinic Inspiration

    Hi Susan!

    I was in last spring’s women’s clinic in the Panther group. I had sent you an “accountability” email during the first running phase of my life, and I wanted to send you a little update now as well. You see, I was inspired to do the clinic not because I wanted to become a runner so much as because I had a family vacation planned in Colorado. I wanted to be able to really hike the trails at Rocky Mountain National Park, and I knew that I needed to put some stress on my lungs to be ready for it. So, I signed up for the clinic. (Granted, I also have a morbid curiosity to see if I can do the things I think I cannot do feeding my inspiration as well… which applies mostly to running and some to hiking at high elevation)

    That vacation was last week… I hiked 16+ miles on trails (mostly) ranked “moderate” -in four days and one hike being nine miles long! I was fatigued, but never sore. I bought the right size of boots because of the clinic… I kept my head looking up (in spite of the immense climb) to facilitate breathing- because of the clinic… I had my trigger point gear ready at the end of the day and I was NEVER sore, which also means that I effectively built those little capillaries up. I knew what food I should eat how much water to bring and why…All because of the clinic. Our hikes frequently started at 9,000 ft of elevation or more and several ended around 10,200+. Most of Oregon’s trails never end as high in elevation as those trails start. I saw seven lakes and several waterfalls. I have always loved that part of Colorado, and on this trip I got to see more of it than I ever have!

    I am excited to sign up for clinic in July! I plan to be in the Panther group again to see if I can get from the back of the pack to the middle or more toward the front… When I signed up last spring, I planned on being able to use running as a “tool” to get ready for other priorities in my life. It never occurred to me that I would love running too!

    The family wants to vacation in Colorado again next year, and I want to hike at least one trail ranked “strenuous.” I’ve got some running to do!!!!! 🙂

    Thank you!
    Andi

    ….In case you are wondering, I was in Estes Park when the wildfire started there. It was surreal to see the tanker planes with retardant and helicopters drawing water from the lake and dropping it less than two miles away. I am thankful that they could put that fire out! I could also see the High Park (Ft. Collins) Fire smoke from the vacation home we stayed in. Each time a plume of black smoke went up, we knew someone had lost their home. We were leaving Colorado earlier in the day on Wednesday when Colorado Springs was evacuated a few hours later. The fires are terrifying. I wish that there was a way to run or hike to help the families. Most of my closest friends and my significant other are firefighters. Some of them go to the wild land lines. As wonderful as my vacation was, it was taking place at a time when so many were losing so much. That weighs on me.

  • Event Preparation Checklist

    You’ve trained diligently for your event and now all you have to do is get a good night’s sleep, wake up early enough in the morning and head to the starting line.  But, do you have everything you need?  Many participants, from first-timers to veterans, take last-minute preparations for granted.

    To be prepared, make a checklist. Use it to pack a bag full of everything you may need before, during and after your event.  If you participate frequently, set aside a permanent event bag and keep a supply of most of what you’ll need already packed away.

    SHOES: Pack two pairs. Many pack racing shoes and training shoes. Even if you race in your training shoes, pack a second pair so you’ll have dry footwear after the race.

    INSERTS: Put orthotics, insoles, heel pads or other devices you normally use in the shoes you will be wearing for the event.

    SOCKS: Two pairs.  One for the event (inspect for seams or anything that may cause a blister) and another so you can have a dry pair to wear afterwards.

    JOG-BRA: Some may not wear a jog bra but if you do be sure you pack it. Lack of proper support for the girls is not fun!

    OUTFIT: Gone are the days when you grabbed the nearest T-shirt and headed out the door.  Now, not only do you get to decide whether to wear shorts or tights, but you get to color-coordinate your outfits.  Pack all the possibilities in case it suddenly gets colder, hotter or rainy.

    BIB NUMBER: If you have a bib number in advance, pin it on whatever you’re most likely to wear.  (It’s best to pick up your number before race day, if possible, to avoid last-minute stress.)

    CHIP TIMING: Many events no longer have bib numbers but use chip timing. You many receive a chip at packet pick-up which goes on your shoe and records your time electronically. In this case, you will also be provided with a mini lock-tie or something to attach the chip to your shoe.

    WARM-UPS AND POSTRACE CLOTHING: Pack the warm-ups you will wear before and after the race.  This may mean a rain-resistant outfit for a wet day.  Pack an extra T-shirt, sweatshirt, socks, etc., so you’ll have a dry set of clothing after you finish. It’ll make the post-event socializing and trip home much more comfortable.

    HOT/COLD WEATHER ITEMS: Sunscreen and a hat are always good ideas and sunglasses if it’s going to be sunny will be helpful.  In cold weather, you’ll need to pack gloves, a hat and perhaps a long-sleeved thermal shirt.  In extremely wet or windy conditions, you may choose to wear a light windbreaker or a vest as well.

    FIRST-AID/NECESSITIES: Consider packing extra toilet paper. Port-a-potties are usually well stocked but bring it just in case they run out.  Pack “Glide” or a similar product for your feet, inner thighs or other sensitive areas to prevent blisters and chafing if this tends to occur during training.  Bring a towel to dry off with whether it’s from sweat or rain.

    DRINK/FOOD: Pack water to drink, prior to the start and for the drive home.  Bring additional snacks for after the race. Some events have plenty but bring your own just in case.  A good mix of protein and carbohydrates will help you recover quicker and feel better later on in the day.

    WEATHER: Check the weather the night before and first thing in the morning to be aware of any last minute changes and modify your outfit as needed.

    LOGISTICS: A few days prior to the event,  go to the event website.  Review directions to get there, location of the registration/packet pick-up area, parking area, starting line, race course map (including turns and hills) and FAQ if available.  Print driving directions and place in your bag if it’s an unfamiliar place.  Plan to arrive at the event site about an hour before the start, especially if you’re not sure where you’re going or where you’re parking.  Quickly locate port-a-potties, packet pick-up, starting line area, etc. Get the lay of the land so you’re prepared and ready to go when the gun goes off… or the cowbells ring!

    WATCH: Place your watch next to your bag and put it on first thing race morning so you remember it.

    STRATEGY: The night before the event, review in your mind, your strategy for starting out easy and relaxed. There will be lots of people, noises, smells, excitement and adrenaline. Imagine a good blend of fun nervousness and butterflies mixed with some calm and confidence that your preparation and determination to finish the race will get you through it, finishing strong!

    Remember that your effort will feel easy at first because of the adrenaline.  It’s race day magic!  Start out wisely.  Imagine keeping your effort nice and controlled in the beginning so that you stay comfortable throughout the entire distance and don’t over-do it. Going out too fast is one of the most common mistakes that beginners and veterans make.  It leads to disappointment, a less than favorable performance and… it’s not as fun!

    HUMOR and GRATITUDE: Last but not least, take along a sense of humor. Stuff happens that’s out of your control and you don’t want it to ruin the day.  Many details are required to put on events and race directors do their best to provide a fun, safe experience for participants. Still, things go awry and can be frustrating, especially if it’s a new race director or a new event.  Take it with a grain of salt, do your best and be thankful for the opportunity to be on your feet and contribute positively to a community.  Cheers!

  • Using Heart Rate As Your Exercise Guideline

    Exertion is necessary when exercising. Breaking a sweat is good. Over-exertion, on the other hand, especially for beginners, leads to more than just injury. Typically, it’s one of the primary reasons people quit. Unfortunately, they don’t realize it. This is partially because they don’t know how to measure effort and when highly motivated, the tendency of human nature is to over-do it.

    How do you know how much effort is enough and how much is excessive? Using a heart rate monitor or “effort-based” training are tools to help guide you and increase your awareness of effort, be it low (EASY), moderate (COMFORTABLE) or high (INTENSE). Heart rate or “effort-based” training is at the foundation of long term exercising. This, done consistently, leads to life-style changes and the attainment of your personal goals.

    Guidelines listed are for Women’s Clinic participants or anyone starting an exercise program or returning from an extended lay-off. Let’s break up the exercise session into three parts. If going by effort, it’s easy, comfortable, then easy. As mentioned, beginners generally don’t truly understand what easy or comfortable feels like. Their tendency is intense right out of the chute. Stopping to manually take your heart rate is an option. Using a heart rate monitor, however, provides immediate, objective feedback and removes the guess work. Plus, there’s no stopping to check your HR. You simply glance at your monitor.

    Many heart rate monitors apply the 220 minus your age formula and instruct users to program in their birthday. The unit then displays where the user is within a 65-85% range, with optional visual or audible alerts when under or over the target range. For the Women’s Clinic and most beginners I work with, a 60-80% range is suggested, with 85% being a red flag for over-doing it. Most heart rate monitors allow a manual adjustment to personalize your target HR range.

    Warm-up Phase: 60-65% (Effort feels EASY)
    Aerobic Conditioning Phase: 65-80% (Effort feels COMFORTABLE but more of an effort than EASY)
    Cool-down Phase: 60-65% (Effort feels EASY)

    HINT! If your effort is too hard, or you’re not having fun, SLOW down!

    Additional beginner guidelines during Aerobic Conditioning (middle) Phase:

    Less fit people:
    “Error on the Conservative” Try not to go above 75%, especially in the first 6 weeks. You’ll see this reflected in your homework.

    Moderately fit people:
    “Generally” okay to go up to 80%.

    Chronically fit people:
    Occasionally okay to “gradually” progress up to 85%, but do this towards the “end” of the Aerobic Conditioning phase, not during the “entire” phase.

    Generally, be aware that it’s a bit hectic the first week of HR checks but we get through it and it gets easier. So hang in there, respect your group leaders (especially the big groups) and do your best. Read through this information a few times so you know what to expect. You are being given a tool to help you exercise at the pace that’s right for you. Remember my comment on the first night, you’re here for one reason or another, but “nobody here is training to qualify for the Olympic Trails.” Although a few of you may be returning, most of you are still building your fitness base. There is no need to exceed the guidelines. Consistency is the key to your success.

    MEDICINE

    Some drugs raise heart rate and some lower it. Medications may also influence hydration levels which can affect heart rate. If you are on medications and are not sure what effect they may have on your exercise heart rate, please contact your physician and be inquisitive. Let the doctor know your exercise plans and concerns regarding medicine use and heart rate guidelines. How does the medicine you are taking affect heart rate during exercise and what precautions should you take?

    Remember, we’re aiming for an increased awareness of the importance of starting EASY (Warm-up Phase), staying Comfortable (Aerobic Conditioning Phase), and ending EASY (Cool-down Phase). Begin to associate “effort” (what it FEELS like) with your HR numbers, so that eventually you KNOW your effort and trust it.

    Click the following links for more on Using Heart Rate as Your Exercise Guideline:

    Heart Rate Formula

    Conversation Pace

    History of Taking Heart Rates

    Your True Resting Heart Rate

    Three Stages of Aerobic Fitness

  • Three Stages of Aerobic Fitness

    You may have heard that aerobic exercise is the most efficient way to improve overall fitness. This is mostly true, but there is more to overall success in fitness than aerobic exercise. It is the necessary first step to improve overall fitness; and it is certainly the quickest step in the process.

    “Getting Fit” involves three major steps that occur in this order. Be aware, the human body is pretty wise to shortcuts!

    The Three Major Steps

    1. Aerobic Fitness – your heart and lungs get used to processing more blood and oxygen and your cardiovascular system responds by becoming more efficient. Major gains in aerobic fitness can occur in as little as 4-6 weeks.
    2. Muscle Fitness – your muscles adapt to the increase in exercise by getting stronger. This process takes a bit longer – about 8-16 weeks.
    3. Musculoskeletal Fitness – your bones, tendons, ligaments, and joints adapt to having a better cardiovascular system and stronger muscles. This process takes the longest time of all – about 3-6 months! (Depending on your beginning fitness level.)

    Whenever you try to shortcut the process, the human body usually responds with its most noticeable message – pain. Pain is the body’s defense mechanism and it can be employed at any time during these three major steps of getting fit. There are few things more discouraging than to get hurt after “I put all that time in exercising.” Listen to your heart, literally, and many of those aches and pains will never appear.

    Pain is highly avoidable if you exercise patience. You have all been told to avoid huffing & puffing and to keep your pace at a “conversation level.” The primary reason is to keep your heart rate in the right zone. The aerobic zone is between 60-80% of maximum heart rate. Keeping it there for 3-6 months during the majority of your workouts will allow your body to adapt gradually to your new level of fitness. Follow this advice and you will be truly amazed at how much higher that new level will be 6 months from now!

    Monitoring heart rate, during & after training, is a great tool to develop and maintain proper workouts. Heart rate gives immediate feedback on how the body is responding to exercise and to the conditions of the particular day. (See Factors Affecting Your Heart Rate.) The pulse is a direct measure of the effort being put on the heart and the body. Trust it! It’s the best indicator we’ve got.

  • History of Taking Heart Rates

    Historically, during Heart Rate checks in the Women’s Beginning Walking and Running Clinic, many are surprised to discover that they are going too fast. This is a very important discovery because prior to HR checks, they don’t think they’re going too fast. They’re motivated and they’re moving forward. They think they’re doing just fine. Just a few weeks into a program, this “yucky” feeling occurs. Does this sound familiar? With beginners, “yuck” happens when you’ve overdone it.

    Once you realize you are exceeding your Target HR Zone, and associate this with what your effort FEELS like, and what your ABILITY TO TALK is, then you allow yourself a chance to slow down. You gain new tools to experiment with, new tools to assist with the learning process of enjoying exercise and all its wonderful benefits.

    Heart Rate checks, Conversation Pace and learning to “Listen To Your Body” are simply tools to use during this learning process. And it truly is a “process” in that it doesn’t happen overnight and it is ongoing. It takes years to really learn to “listen to your body” and trust and respect it, and then, to actually do what it says! This is where patience comes in. Be patient with the process, have fun learning how to use the tools, and trust your instincts. Then you will know when to slow down and when to pick it up, with confidence and pure enjoyment!

  • Factors Affecting Your Heart Rate

    Factors Affecting Heart Rate
    Happy Running Heart

    Factors Affecting Heart Rate

    There are certain factors affecting heart rate when exercising. Your body relies as heavily on the oxygen/fuel ratio as your car does. Much like your car’s engine, your body uses oxygen and various fuels (carbohydrates, fats, and proteins) to yield muscle energy. When this ratio is not in balance in the body, a whole series of physiological events occur.

    These events can be gauged with your body’s tachometer — your heart rate. And much like the automobile engine, the true efficiency of the body’s engine is dependent upon a multitude of parts working efficiently together. Your heart rate will indicate if there is any sign of trouble in your body’s engine.

    A Brief List of Factors Affecting Heart Rate

    These factors play a role in directly affecting heart rate while running or walking:

    1. Emotions and anxiety can raise your heart rate! Unlike an automobile that is purely mechanical, we are not solely governed by working parts. Some days you can “feel” your way to a higher HR.
    2. Body Temperature: If you become too hot or too cold your body senses a thermal stress load. Blood is sent to your skin to enhance heat dissipation to cool you or increases blood flow to warm you. Apparent temperatures (which account for humidity or wind chill) above 70 degress (F) and below 35 degrees (F) will increase your heart rate at least 2-4 beats per minute. Over 90% humidity can equal as much as a 10 beat increase in heart rate.
    3. The terrain. Walk or run uphill and your HR increases. Walk or run downhill and your HR decreases.
    4. Wind. Walking or running with the wind at your back is easy, therefore HR decreases. Walking or running into the wind is more difficult: HR increases.
    5. Dehydration. As you become increasingly dehydrated during a long walk, hike, or run, your blood becomes thicker and waste products build up in bloodstream. Your heart will work harder to maintain constant cardiac output. A fluid loss of 3% of body weight increases pulse rate because of decrease in circulating blood volume.
    6. Diminishing glycogen stores — your muscles primary fuel source. As the fuel depletes, in order to maintain the same walking or running pace, your HR rises.
    7. Insufficient nutrition. HR increases.
    8. Insufficient sleep. HR increases.
    9. Insufficient recovery after a long hike, run, or other hard workout. HR increases.
    10. Recent illness — or — a signal of impending illness. You guessed it!
    11. Medication – depending upon the medication, heart rate can either decrease or increase. Be certain to ask your physician about any medication you are taking and its effects on your exercise heart rate.

  • Your True Resting Heart Rate

    Record your “true” resting heart rate. First thing in the morning, before rising from bed, take it for 15 seconds and multiply by four. Take it 3 or 4 times a week and note the lowest recording. It varies depending on how rested and calm we are, how hydrated we are and generally how healthy we are, or not. Track how it changes, both with life variables, and over time. Happily watch your “true” resting heart rate go down as your fitness level improves. This tells you your consistency is paying off! This gives you proof that you are getting in shape.

    Next, practice taking your heart rate in various situations. For example, take your HR while sitting and relaxed; following a bit of typical daily walking, such as from one room to the next or through a parking lot; after a meal with various beverages; following a “heated” discussion; following a hectic commute, etc. You get the idea. Then practice bringing it down. In my experience, focusing on breathing is the simplest method of bringing it down. Practice, practice, practice! “Are you breathing?” We’ll talk more about breathing in another session.

  • If the Shoe Fits

    Pronation is a normal foot in motion, from foot-strike on the outside of the heel through the inward roll of the foot. Pronation occurs as the foot rolls from the outer edge to the inner edge. Everyone pronates, and the initial pronation is considered an important and healthy response to the intense amount of shock imposed upon the foot and is integral to propelling you forward. If the foot pronates too much or too little and does so frequently, several biomechanical problems may result that will cause a decrease in performance and increase the possibility of injury.

    Fit

    No matter how expensive your shoes are or how much technology your shoes contain, they will not do their job unless they fit correctly. Here are useful tips that can help assure you are getting the proper fit.

    When trying on shoes, if you have custom orthotics or over-the-counter inserts, bring them with you.
    Combining rigid orthotics with supportive shoes can sometimes result in over-correction. Consult with the experts to make sure your shoes accommodate your orthotics for a comfortable match.

    Make sure there is adequate space in the toe box. Leave 1/2 inch between the longest toe and the end of the shoe. This is about a thumb’s width. This measurement should be done while standing since the foot elongates while weight-bearing. If this measurement is done while sitting, there is a good chance the shoe will be too short.

    Check the heel counter to make sure your heel won’t slide excessively and is firm enough to provide stability. A little slippage is normal, but not too much.

    If your feet tend to expand throughout the day, try on shoes in the afternoon or evening to insure you have enough toe room.

    Walk or run in the shoes while in the store, and experience how they feel. They should be comfortable right away, not needing to be broken in. General rule of thumb: If it hurts in the store, it will hurt at home. An expert sales associate will observe your biomechanics while you try out the shoes, providing knowledgeable feedback.

    Knowledgeable Staff/Specialty Shoe Store
    Use the knowledge of staff at a specialty shoe store, Gallagher Fitness Resources. We listen to your specific foot concerns, explain the technology of the various categories, assess the wear pattern of your old, worn shoes, and observe the biomechanics of your stride. Taking all this into account, we can help take the guess work out of finding shoes that will provide you the best comfort and functionality.


    Durability

    There is a wide variety of running/walking shoes. The main types are neutral/cushioned, stability and motion control. Regardless of the type of shoe, the constant pounding will wear out the midsole cushioning before the rest of the shoe. The impact at heel strike is typically 2.5 times or more your body weight. This is the same force that is translated to the ankles, knees and lower back. Running shoes are specifically designed to redistribute and absorb shock to preserve the health of these joints. It is recommended to change running shoes every 350-500 miles or every 6 months to maintain proper shock absorption and help prevent injury.

    Minimalism

    The running shoe world has been buzzing with minimalist/barefoot hype. Gallagher Fitness has an entire line of minimal/natural footstrike shoes from New Balance, Brooks, Saucony, Nike and Altra in addition to the “minimal” racing flats we carry from Asics, Nike and adidas. We want to represent as many choices to our customer base as possible without finding ourselves awash in a tsunami of inventory. To be certain, there are some fads and pretenders trying to make a buck before this minimalist movement implodes. Yet at the same time there are some quality products built by manufacturers who have taken the time and effort to research the final offering and produce a product that will stand the test of time.

    We recommend a very careful and methodical transition to using minimalist shoes, especially if you’ve been in conventional shoes for most of your life. If you’re curious about trying them, we encourage you to talk to our staff individually when you come in for shoes. Trust the cumulative experience we have at GFR over the marketing, which can be confusing and misleading. When used correctly, minimal shoes can be a tool to strengthen your feet and lower legs and assist with form awareness. However, they don’t work for everyone. We’ve seen quite a few injuries. The Good Form Running classes at GFR twice a month will increase your awareness of form, regardless of your shoes. We encourage you to sign up. It’s more involved than princess steps.

    “If it’s not broke, don’t fix it.” However, if you try minimalist shoes, start slowly and proceed gradually. What works for some, doesn’t work for everyone.