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posted: 2/28/2016 6:00 AM

Couch to 5K Week 2 tip: Proper footwear, increasing your workouts

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By Nick Hurley
Dick Pond

Last week, we briefly discussed making sure you have the right shoes when beginning a running or workout program. It is best to be fitted for a pair of shoes by someone who can see how you run or walk and recommend the right pair for you. Not having proper shoes for a workout is akin to playing football without a helmet.

Go to a shoe store that will conduct a gait analysis on a treadmill. That allows experts to examine your arches and stride to recommend shoes that best fit your profile.

The analysis should include an interview process also takes into account any current or past injuries you have had to ensure the best fit. This will be your smartest investment for your fitness success.

Many new runners make the understandable mistake of doing too many miles, too fast or too soon. Be more conservative than you think you need to be. Increase your intensity slowly and don't let your running mileage increase by more than 10% of the previous week. Pay attention to aches and pains. Aches are to be expected and pain is to be respected. Take at least one day off from exercise each and every week.

Rest days help your muscles build and repair themselves. They are just as important as the training days.

Remember that the goal is a positive lifestyle change and can't be reached overnight.

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