Spring has sprung bringing us longer days and warmer weather. And with the warmer weather comes the desire to don our sneakers and create new resolutions to live a healthy, active lifestyle.
So if the road is calling you and your sneakers, before you head out the door you should first do what I call the Spring Equipment Checklist. Even if you have been out training all winter long now is a great time for you to assess the state of your equipment. A good assessment will allow you to see areas where things can be improved, which in the long run will improve your training experience.
So here is a run down of the items on the Spring Equipment Checklist: sneakers, feet, clothes, body, routes, music, and accessories.
SHOES Now the first place to start is definitely the most obvious but may prove to be the hardest – your sneakers. We get very attached to our sneakers. We put lots of miles on them and they start getting soft and oh so comfy. We slip our feet into them and sigh with pleasure. Now a great way to tell that your sneakers are past their expiry date, is by your adamant unwillingness to part with them. If you can’t bear the thought of a structured shoe supporting you in your walk, this of course means that your sneaker is doing nothing to support you on your journey.
So go grab your sneakers and check them with me. We need to assess the life of the treads and the insides. You will have a walk pattern that will show up on the bottom of your sneakers wearing down some areas more quickly than others. This uneven wear will give you an idea of how much of the tread has been worn away. Particularly look for spots where the sole changes color due to the bottom layer wearing away.
Now let’s check the inside of your sneaker. Pull out the insole and inspect it. Has the sole broken down so that once it is out of the shoe it looses shape? Are there tears in the sole? Have pressure points such as the heels and toes stretched it out of shape?
Next, lets check out the walls of the shoe. Slip your hand inside and feel along the walls. Holes will form from repeated abrasion caused by our feet as they move within the shoe during each foot strike. Some key areas are the back of the heel, the outside edge of the ball of your foot, and the roof of the shoe along the toe line. Also don’t forget the inside heel area. Just as it is wearing from the outside, your heel strike will breakdown the bottom of the shoe. You may find that there is actually very little support left – it is all compressed so that your heel is getting no support at all.
So how do your shoes measure up? I put in bold two areas that are definite no no’s. But if you have symptoms throughout your shoe to a lesser degree, you also have problems. Still not sure? Try this test…go to the store and try on a new shoe in the make and model you currently use. If the shoes feels dramatically different there is a reason…YOU NEED NEW SHOES!! Do your body a favour and go shopping for a new pair!!!
FEET The next item on your checklist is what goes into your shoes – your feet! It is time to start some pampering. The better you care for your feet, the less likely you will develop issues such as cracked heels and lost toe nails. One easy technique for handling callus build up or hard heels is to bring a pumice stone into the shower with you each day and use it to give your heels some care. It only takes a few moments and within a few weeks you will have your feet feeling AND looking good.
Pressure from your toe nails rubbing against your sneaker can cause you to loose a nail. Or you can develop sores on the side of your toes from untrimmed nails cutting into flesh. So don’t forget to keep your toe nails in check. Once cut to a good length, a quick swipe with an emery board each week will keep the length just right.
CLOTHES Now that we have your mode of transportation taken care of, it is time to assess the shape of your fitness clothes. Trust me on this one! You don’t want a seam giving out kilometers from home because you didn’t notice the hole that was developing! Give a stretch to all the seams. This will help show you any areas with small holes. Look for loose threads – they may be the start of something big (hole wise that is). But most importantly, check for FIT. If your shirt is pulling in the arms, this will lead to chaffing. If you have a hole in your sock you could get a blister. If your pants are too short, someone will ask if you are expecting a flood! So whatever you wear, give it the once over – socks, shirts, sweaters, pants…all of it.
Next is to make sure that you have what you need. With unpredictable Spring weather, you need to dress in layers so that you can take off or add layers as needed. You want a short-sleeve and long-sleeve top. Alone or together they will give great layering. (Wear the short-sleeve under the long sleeve so if you need to remove a layer, you can use the arms of the long-sleeve shirt to tie it around your waist. ) A wind breaker will keep you covered on windy and rainy days. And a hoodie will give added warmth on cool evening training sessions.
BODY Given that we have just finished our winter hibernation, I find that Spring is a good time to check where we are body-wise by taking some measurements. This will give a good starting point of reference if you are just starting a fitness program. It is very gratifying to be able to verify areas where you are toning up. Or, as in my case, use it as a check point to ensure that extra inches aren’t creeping on your frame. The areas that I measure are:
- upper arm
- bust
- waist
- buttocks
- thighs
- calves
ROUTES I think your training routes should be switched out with every change of season, or at least twice a year. Getting bored with where you are training will lead to you opting to stay home instead of hitting the road. There is nothing better than some new scenery to keep things fresh. Also you want to check the route for construction or other obstacles that may make the route dangerous. I like to use GMAP to set my new routes, then I will drive the route (if possible) to see what is involved. If there is something I don’t like, such as being too flat, I will check for an alternative.
MUSIC I have always advocated music as a significant motivator in your walking program. Studies have shown that when you walk to music intended to establish your pace, you actually work harder and get more enjoyment out of the activity. (Incidentally, those who watch TV while on a treadmill, or listen to audio books when out walking, actually work less hard than those who use music – which means less of a pay-off.)
As part of getting ready for your Spring training program, switch out to some new music that keeps a good strong beat. I always love creating a new playlist. I will spend considerable time going through iTunes for music that will help keep me on pace. In a future blog I will give tips on how to select music for pacing. In the meantime, find songs with a fast beat that get you excited and keep you moving.
ACCESSORIES We’ve reached the last item in your Spring Equipment Checklist. Accessories includes all the extra stuff that long-distance walkers really rely on for the duration.
- Fuel belt – Is its closure working? How are the water bottles – are their caps cracked?
- Hat – Does it need to be cleaned? Is the bill protecting your face well enough?
- Sunglasses – Are they fitting well? Is the nose bridge still soft?
- Distance tracker – Be it a pedometer, a GPS watch or the Nike IPod unit, check that it is working and then slip in fresh batteries.
In my checklist I have found several things that need to be replaced so I’m off to the store in preparation for my long walk on Friday. Happy Spring!