Ever since 36-year-old Francie Marchand of Ottawa injured herself running on icy sidewalks several winters ago, she is extra careful about when and where she runs. And, she says, "If something is starting to get sore, I ease up and won't push through it."
What is plantar fascitis?
As Francie ran on slippery sidewalks, each time she pushed off with her foot, it slipped back on the ice and pulled her plantar fascia (the tissue that runs along the bottom of the foot from the heel to the ball). She developed plantar fasciitis, a condition in which the plantar fascia is continually pulled and becomes inflamed. She finally saw a sports medicine specialist, who sidelined her for several weeks until it healed.
It was a painful lesson for Francie, who has been running for 15 years and says it's the best-quality workout you can do in the shortest amount of time. A wife, mother of three kids (aged three, eight and 10) and full-time guidance counsellor at a private girls' school, she fits in her runs at lunchtime and always makes time for a longer run on the weekend. And now that she knows how to avoid overtraining, her runs are uninterrupted by injuries.
Now that the snow has melted, many of us are also thinking about taking to the streets for exercise. Whether you're keen to start running or fitness walking, it's important to train properly so your experience remains positive and you remain injury-free. Done right, running or walking is the perfect exercise for today's busy lifestyle. It's convenient -- you can do it anywhere and anytime -- and it's also a natural motion, so there aren't a lot of special skills to learn. And frankly, it's relatively cheap -- all you really need is a good pair of shoes.
Page 1 of 7 -- Running can be a tough sport to start, but the health benefits exceed the effort required. Find out exactly why running is so good for you on page 2.
