Are you all ready to start 2020? And are you starting to consider your resolutions for the year to come? If you're looking for motivation to include weight loss or a new fitness routine in your list of New Year's resolutions, look no further. In this post, I’ll give you concrete proof that carrying extra pounds is a big problem for your feet. Plus, I’ll share a concrete, actionable plan to help you get moving more once the calendar turns over! First, let’s take a look at the importance of shedding extra pounds.
The Connection Between Foot Pain and Extra Weight
It may seem obvious that being overweight puts extra pressure on your feet. But, according to scientific research there’s an extra connection between weight gain and women , specifically, experiencing foot pain.
Results from the Chingford Women's Study, a 20 year examination of osteoarthritis in middle-aged and older women in the United Kingdom, revealed that a higher body mass index (BMI, a measure of body fat based on height and weight) is associated with foot-joint pain for women in this age bracket. (Click here to quickly calculate your number.)
The 639 women included in the review were between the ages of 45 and 64 in 1988, when the study began. As the participants’ weight fluctuations were tracked over the years, researchers noticed that with every point increase in a woman’s BMI, her odds of developing foot joint pain went up by 2.7%. The odds of having persistent foot joint pain increased by 7.9% with every BMI uptick.
It’s not a big secret that weight gain negatively impacts the health of both women AND men—we all know that obesity is associated with diabetes and other problems like heart disease—but it is certainly interesting to take note of the quantifiable effect it can have on your day-to-day comfort, particularly in terms of the amount of pain you’ll experience when on your feet.
Maintaining a healthy weight is just one of many ways to stave off foot pain and make sure you continue walking comfortably for years to come. And one way to maintain that healthy weight is to incorporate more movement into your weekly routines. Want a great exercise routine? Keep reading to discover how you can become a runner in the New Year.
A 5-Step Plan for Becoming a Runner This Year
The New Year is a great time to take on a new fitness regimen. No doubt many of you will have made resolutions to start running in 2020.
I’m always a fan of people taking steps to become healthier. But when you begin any new exercise program, especially when you’re first getting into running, the potential for foot and ankle injuries is pretty high.
To keep you on a happy, healthy path this New Year, try these five stay-safe tips from your Houston running doctor:
- Start small: Don’t assume that you can get off the couch and run a 5K all in one week. When you’re first starting to run, keeping your mileage low and spacing out sessions will help keep your muscles from getting stress injuries.
- Choose the right shoe: Instead of grabbing whatever sneaker is on sale or looks the prettiest, spend a little more time in a running store like Fleet Feet and invest in a pair of shoes that fits your needs (the experts in the store should help.) As an added bonus, paying a little more for your sneaks should help you stay committed to your new running program.
- Drink up: Staying hydrated before, during and after a run will help you avoid a lot of the initial aches and pains new runners experience.
- Just focus on you: Don’t compare yourself to other runners. Don’t try to pass people on the trail our speed up to match pace with the person on the treadmill next to yours. If you try to run like someone else, you’re more likely to get hurt. If you run like and for you, that’s when you’ll feel great and do your best.
- Keep track: Download an app like Map My Run and keep track of how many miles you’ve been running and how fast you’re doing it. Not only will this help you limit your miles at the beginning, but it will also give you a great way of seeing your progress as you improve and keeping you motivated to keep at it.
Keeping a resolution to get active is never easy, but staying fit if you get hurt is almost impossible. Follow these easy tips to get into running safely and remember to give Dr. Andrew Schneider a call if you experience foot pain during or after your workouts.