SHAPE_OCTOBER_2016

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un into shape Be in the strike zone Where your foot hits the ground as you run can make all the difference in how your feet—and joints—feel postworkout. Heel strikers tend to have a higher risk of injury (for example, stress fractures and plantar fasciitis) as compared with forefoot strikers, a Harvard University study showed. Likewise, switching to a forefoot strike could reduce the stress on your knee, according to a study in Medicine & Science in Sports & Exercise. “Landing on your forefoot is naturally softer, because your calf helps to cushion the landing,” explains Irene S. Davis, Ph.D., the director of the Spaulding National Running Center at Harvard Medical School. But even if you can’t retrain yourself to land differently, it doesn’t mean you’re doomed to injury. When Harvard researchers studied a group of heel-striking recreational female runners, they discovered that those who had never been injured had one thing in common: They landed more softly than runners who had experienced injury. If you can actually hear your foot strike the ground when you run, you’re probably landing too hard, Davis says. Next time you run, better footing If a sneaker is more comfy with a special insole, go for it. Insoles by Superfeet can help perfect your fit ($45 to $55, superfeet.com), but inserts designed to correct your alignment aren’t necessary, says Benno M. Nigg, Ph.D., a professor emeritus of biomechanics at the University of Calgary in Canada. adjust your form to see if you can make your strikes softer sounding, she advises. Pamper your soles Before your run, a dynamic warmup (high knees, walking lunges, butt kicks) will bring blood flow to your muscles, including the small ones in your feet, prepping your whole body to move more efficiently. After your run, gently massaging your feet for at least 10 minutes can prevent and alleviate foot pain and injury. It also stimulates the nerves of your feet, increasing your awareness of how your foot hits the ground, Bongiorno says. If you don’t have a dedicated foot-massage tool (see our “Get on the Ball” picks, above), a lacrosse ball will do the trick. While standing (or seated, for less pressure), roll the ball slowly along the arch and through the toes, stopping when you find a point of tension and resting on that spot as you take five slow, deep breaths. Another option? Freeze a water bottle, then use it to roll out your feet for five minutes postrun. Take a rest day Just like the muscle and bones in your limbs, those in your feet need time to recoup, says Dennis Cardone, the chief of primary care sports medicine for NYU Langone Medical Center. Avoiding two or more successive days of running is the best way to prevent overuse injuries, but if you’re training for a race, make sure to work in at least one recovery day and crosstrain on alternate days: Bike, swim, lift weights, do yoga—anything without jumps and jolts. And if you’re trying to up your mileage, do it gradually, increasing by 10 to 20 percent each week, Cardone notes. Also, give your go-to pair of sneaks a time-out. “The foam in your shoes becomes FEET RELIEF Podiatrist Jackie Sutera tells you how to overcome these common runner bummers. Plantar fasciitis Inflammation and pain on the bottom of the heel and in the arch THE FIX Ice and massage your arch and heels, wear shoes with good arch support, and do calf stretches like the runner’s stretch: Stand facing a wall three feet away with left foot staggered in front of right. Lean forward from ankles and press palms against wall at shoulder height; hold for 15 to 20 seconds. Switch sides; repeat. Achilles tendin itis Inflammation, and pain in the tendon that attaches the calf muscle to the back of the heel THE FIX Wear a heel lift or a heel cup in your shoe, apply ice, and stretch your calf. Metatarsalgia Inflammation and pain at the base of the toes and under the ball of the foot THE FIX Add a cushioned insert to any shoes that aren’t well padded. Ice and light massage help, too. get on the ball For deep pressure: The TriggerPoint MBX Massage Ball, above, isolates specific spots. ($20, tptherapy.com) For everyday aches: The nubbly Gaiam Restore Ultimate Foot Massager relieves tightness. ($7, gaiam.com) For a custom rub: The Sklz Adjustable Massage Roller lets you rearrange its massaging balls for just-right pressure. ($40, sklz.com) compacted as you run, then it slowly rebounds to its normal height after your workout,” Gray explains. “The recovery period varies for each shoe and depends on how much you weigh and how fast you run, but the more time between your runs, the more the foam rebounds.” If you do run on back-to-back days, keep two pairs of the same-style sneakers so you can swap them out. Retread every 425 miles Your rate of impact begins to increase dramatically when a running shoe reaches the 425-mile mark, regardless of the brand, according to data from Milestone Sports, a sports technology company. “The goal is to replace your shoes before you start feeling aches,” says Bennett Grimes, a product-line manager of footwear at Brooks Running. The cushioning is usually the first thing to break down, because midsoles are designed to absorb shock and protect the body, he says. If you have an older pair of running shoes that you haven’t your tracked mileage on, you can also look at the tread. “If there is any wear and tear on the tread, it’s time to replace them,” Grimes advises. 22 OCTOBER 2016 SHAPE.COM
the belly shrink Photo courtesy of Bigstockphotos Contributor Ammentorp Flat abs at any age There are ways to overcome hormone shifts and metabolism dips to shrink ab fat. Just follow this expert guide to getting your best belly in your twenties, thirties, and forties. By LESLEY ROTCHFORD WHEN YOU’RE IN YOUR . . . In theory, these should be flat-ab glory years. Though your metabolism starts to drop by 1 to 2 percent 20s when you cross from your teens into your twenties (that means, if you’re burning 2,500 calories a day in your teens, you’ll burn 25 to 50 fewer calories a day in your twenties, which is why most people gain an average of 1.2 pounds per year at this age), it’s still high, says endocrinologist Scott Isaacs, M.D., the author of Hormonal Balance. You’re also continuing to churn out large amounts of hormones, like estrogen (this peaks in your late teens or early twenties), which guides your body to store fat in the hips, butt, and breasts instead of the midsection, and SHAPE.COM OCTOBER 2016 23
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