Each year tens of thousands of us will fill our pledge sheets, lace up our running shoes and participate in charitable walks and runs. Walk and run-a-thons can be beneficial for both participants and charities, but whether you are registered for a 5-mile walk or a grueling marathon, experts say you should be careful to prepare appropriately for your event otherwise your good intentions may result in painful injuries.
Preparation for a charitable run needs to be done on two levels, and the two levels are intertwined. If you train hard in the wrong equipment, or wear the right equipment but don’t train sufficiently, injuries may result.
The amount of pre-event training required will vary significantly based on the length and type of your event. However, to prevent injuries, all events will require some level of training, with some events requiring months of carefully planned workouts. Begin by reading the training recommendations on the charity’s website. If it is the first time you have participated in a run or a lengthy walk, it is advisable to get some professional advice, either by joining a local running or walking program or by purchasing a training handbook.
The primary equipment for running and walking is footwear, and wearing appropriate running shoes for both training and the event day is essential. You should wear running shoes that are designed to absorb shock and propel you forward. If you are walking, select well-fitting footwear that has proper room in the toe box and fits securely at the heel. Footwear for walking should also provide cushioning, breathability, and stability.
Foot orthotic and footwear experts caution that wearing inappropriate footwear or training insufficiently for a charity run or walk can result in:
• Blisters, corns, calluses.
• Repetitive stress injuries to the joints and muscles.
• Plantar fasciitis.
• Achilles tendinitis.
Avoid these injuries by choosing the appropriate footwear.
