The primary investment is usually less than $110 and more than $75. Most women who follow Rx Run-Walk wisely decide to spend a little time and money on a good running shoe. After all, shoes are the only real equipment needed. The right shoe can make running easier and reduce blisters, foot fatigue, and injuries. Because there are so many different brands with many different models, shoe shopping can be confusing. The best advice is to get the best advice. Going to a good running store, staffed by helpful and knowledgeable runners, can cut the time required and can usually lead you to a better shoe choice than you would find for yourself. A knowledgeable shoe store staff person can usually notice how your foot functions. They will watch you walk and run. This is a skill gained through the experience of fitting thousands of feet and comparing notes with other staff members who are even more experienced. Find a specialty running store near you by typing “running store” followed by your zip code into the web search engine of your choice.
Here are some tips for your trip to the running store:
•Ask around for the best running store. You want one that has a reputation for spending time with each customer to find a shoe that will best match the shape and function of the foot.
•Your foot tends to swell during the day so it’s best to get your shoes fitted after noontime.
•Bring with you the most worn pair of walking or running shoes you own.
•Be prepared to spend at least 45 minutes in the store. Quality stores are often busy, and quality fitting takes time.
•Give feedback. As you work with the person in the store, you need to give feedback as to how the shoe fits and feels. You want the shoe to protect your foot while allowing the foot to go through a natural walking and running motion for you. Tell the staff person if there are pressure points or pains or if it just doesn’t feel right.
•Expensive shoes are often not the best for you. You cannot assume that higher price will buy you extra protection or more miles. At the price of some of the shoes, you might expect that they will do the running for you. They won’t.
•Go by fit and not the size noted on the box of the shoe. Most runners wear a running shoe that is about two sizes larger than their street shoe. For example, Carmen wears a size 8 dress shoe but does her Rx Run-Walk in a size 10 running shoe. Be open to getting the best fit regardless of what size you see on the running shoe box.
•Try shoes on while wearing the socks you plan to use during Rx Run-Walk. Consider investing in a pair or two of running socks.
The most important factor in choosing your Rx Run-Walk clothing is comfort. In summer, you want to wear light, cool clothing. During cold weather, layers are the best strategy. You don’t have to have the latest techno-garments to run-walk. On most days, an old pair of shorts and a t-shirt are fine. As you follow your Rx Run-Walk, you will find various outfits that make you feel better and motivate you to get into your Rx Run-Walk even on bad weather days. It is also okay to give yourself a fashionable outfit as a reward for following Rx Run-Walk regularly for several weeks.
Temperature |
What to Wear |
14°C or 60°F and above |
Tank top or singlet, shorts, socks |
9 to 13°C or 50 to 59°F |
T-shirt, shorts, socks |
5 to 8°C or 40 to 49°F |
Long-sleeve light-weight shirt, shorts or tights (or nylon long pants), socks, mittens or gloves |
0 to 4°C or 30 to 39°F |
Long-sleeve medium-weight shirt, another t-shirt, tights, shorts, socks, mittens or gloves, hat covering the ears |
-4 to -1°C or 20 to 29°F |
Long-sleeve medium-weight shirt, t-shirt or vest, tights, shorts, thick socks, mittens or gloves, hat covering the ears heavy-weight shirt, tights, shorts, nylon wind suit (top and pants), thick socks, thick mittens, hat covering the ears |
-8 to -5°C or 10 to 19°F |
Long-sleeve medium-weight shirt, heavy-weight shirt, tights, shorts, nylon wind suit (top and pants), thick socks, thick mittens, hat covering the ears |
-12 to -9°C or 0 to 9°F |
Two long-sleeve medium- or heavy-weight shirts, thick tights, thick underwear, medium-to-heavy warm-up, gloves, thick mittens, ski mask, hat covering the ears, Vaseline covering any exposed skin |
-18 to -13°C or -15°F |
Two long-sleeve heavy-weight shirts, thick tights, thick underwear, thick warm-up (top and pants), gloves, thick mittens, thick ski mask, hat over the ears, Vaseline covering any exposed skin, thick socks, other foot protection as needed |
-20°C or °F |
Add layers as needed |
The journal is such an important component in reaching health goals that we have written an entire chapter about it and provided physician-designed pages in the appendix. By using your journal to plan ahead and then later to review what you’re actually doing, you are taking charge of your health! You’ll find it reinforcing to write down what you did each day and will eventually miss that reinforcement if you skip.
To obtain the information requested in the health journal, you’ll need a pedometer or other device like a smart phone or watch that counts steps. You will also need a way to track time such as a stop watch.
The best place to start is in your neighborhood, especially if there are sidewalks. Your first priority is safety. Pick a course that is away from car traffic and is in a safe area where crime is unlikely.
By following your Rx Run-Walk training program and selecting the right shoe for you, pavement should not give extra shock to the legs or body. A smooth surface, dirt, or gravel path is a preferred surface. But beware of an uneven surface, especially if you have weak ankles or foot problems.
Many women who run-walk do so on their own. They enjoy the time alone. However, run-walk companions help in many ways. If you are going to run-walk with a friend at least some of the time, there are a few things to consider. Don’t run-walk with someone who is faster than you unless they are fully comfortable slowing down to an easy pace that is comfortable for you. It is motivating to run with someone who will go slow enough and take a liberal amount of walking breaks so that you can talk. Share stories, jokes, or problems if you wish, and you’ll bond together in a very positive way. The friendships forged on runs can be the strongest and longest lasting if you’re not huffing and puffing (or puking) from trying to walk or run at a pace that is too fast for you.
The two most common times when walkers and runners feel challenged to follow their Rx Run-Walk are early in the morning and after work. You will find it much easier to be motivated once you experience a regular series of run-walks that make you feel good. Yes, when you run and walk at the right pace and with the right preparation, you feel better, relate to others better, and have more energy to enjoy the rest of the day.
Being outside is better for your overall well-being than being indoors. There are several reasons, the foremost being that the sunshine and social interaction improve your mood. However, more and more walkers and runners are using treadmills at least half of the time, particularly those who have small children. It is a fact that treadmills tend to tell you that you have gone further or faster than you really have (but they are not off by more than 10%). If you run-walk on a treadmill for the number of minutes assigned at the effort level you are used to (no huffing and puffing), you will get close enough to the training effect you wish. An elevation of 1% to 3% will help simulate a foot motion similar to running outside.
Many women using Rx Run-Walk feel better during their workouts when they have enjoyed a cup of coffee about an hour before the start. Caffeine engages the central nervous system, which gets all of the other systems needed for exercise up and running to capacity very quickly. If your blood sugar is low, which can occur in the afternoon, it might help to have a snack of about 100 to 200 calories about 30 minutes before the run-walk. Aim to make that snack be made up of 80% carbohydrates and 20% protein. Examples of such a snack include half an apple with a tablespoon of peanut butter, 8 ounces of low-fat chocolate milk, or a handful of berries with string cheese.
We do believe the health benefits of being outside mean that we should try to exercise outside as often as the weather permits. To avoid aging your skin prematurely due to sun exposure, apply SPF 30 sunscreen at least half an hour before heading outdoors. Some women have SPF in their skin moisturizer or makeup, and that is convenient. If it’s not too hot, you can also wear a wide brim hat. These forms of skin protection help reduce the risk of skin cancer.
This piece of exercise equipment is just as important as shoes for comfort and exercise enjoyment for most women. A good sports bra can mean the difference been enjoying your run-walk or being absolutely miserable due to swinging breasts, bouncing, or chafing. To prevent breast pain, be prepared to pay more than you would pay for your everyday bra. There are a growing number of bras designed for specific types of exercise based upon cup size. Choose a bra specific to running. Many of the well-constructed workout bras for use during yoga, Pilates, or tennis are not supportive or comfortable for some women. The elastic in these products allows for significant bouncing and stress when walking at a brisk pace or running. Comfortable running bras tend to have microfibers that lie next to your body and move moisture away from your skin. This helps reduce chafing. For C, D, and E cups, compression bras don’t work. Look for brands that have cup sizing and straps that have minimal or no elastic. Strap placement will differ among individuals, so try on a variety of bras to find what works for your body. If you feel pressure on the shoulders, where the straps press down, padded straps can help. Many large breasted women have reported success with bras that have the words max support on the label.
Here are some tips for bra fitting from Barb Galloway:
•Overall, the bra should fit snugly but not constrict your breathing. You want to be able to breathe naturally as the bra expands horizontally. The lower middle front of the bra should be flat across your skin—snug without pressure.
•Use the middle set of hooks when trying on the bra.
•The cup should not have wrinkles. If this is the case, try a smaller cup size. Sometimes different brands have slightly different size cups.
•If breast tissue comes out of the top of the cup or the side, try a larger size.
•The bra should not force your breasts to move in any direction, or cause them to rub together. A secure fitting cup should limit the motion.
•With the bra on, move your arms as you would do when moving the way you do during your run-walks. You shouldn’t have any aggravation or restriction of arm motion.
•The width is too wide if the band rides up in the back. Try lengthening the shoulder straps.
•Under the band, front and back, you should be able to insert one finger.
•Generally, you should be able to put two fingers under each strap.
•Try it on and move the way you do during your run-walks in front of the mirror to see if there is too much bounce.
•Run-walk for at least a short distance if the store staff will let you. Ensure that you have no places that irritate, that breathing is comfortable, and that you can naturally move through the range of motion you will be doing during exercise.
•If chafing is a problem or if a hot spot develops, there are many effective blister protection products sold in convenience stores or as over-the-counter products at pharmacies.
•Shoes must be comfortable.
•No huffing or puffing.
•Don’t under- or overdress.
•Talk and walk.
•Run if you feel good.
•If it hurts, slow down or take a breather.
•Keep a smile on your face and a positive attitude!
•Remember…chin up, shoulders back, and lead with your heart.
It’s thrilling when your waistline shrinks so much you discover you need the next size or two (or three) down. As some of our clients have found, it’s not so thrilling when your running tights slip down on a long run and cause unexpected chaffing in the wrong places. It’s also not fun to spend good money on clothes that stop fitting after just three months. If you are changing clothing sizes rapidly because you’re adjusting to body changes, we recommend investing in less expensive options, borrowing from friends, or accepting hand-me-downs.
Due to changing hormones, many women find that their breasts are more sensitive at certain times of the month than others. This is because hormone changes cause the breasts to enlarge slightly. A more supportive bra may provide more comfort when this occurs.
During warm weather and on longer run-walks, most women have a few areas where clothing or body parts produce wear on other body parts. By reducing the friction in these areas, you’ll reduce irritation. The most common rubbed areas are between the legs, the lower front center area of the bra, and just below and behind the shoulder where the upper arm swings behind the body. You can significantly reduce both friction and aggravation by using Vaseline and exercise products like BodyGlide that tend to last longer. Many women who have chafing problems apply lubricant to both skin surfaces and the garment before the workout, and some carry a Ziploc bag with the lubricant. As in most continuous rubbing situations, the sooner you reduce the friction, the less the irritation. Compression tights (shorts made of Lycra) reduce chafing between the legs dramatically. Sometimes too much material or seaming in the shorts or top will increase chafing. Minimal material is best.
Most women will find that regularly exercising using Rx Run-Walk helps make the issues related to a menstrual period better. Bleeding becomes more regular and less painful. Exercise can cause several different changes to a woman’s period. For women who have no periods due to a condition called polycystic ovarian syndrome (PCOS), Rx Run-Walk and weight loss using Rx Eat may result in a return to regular periods. For women who exercise the way professional athletes do, periods sometimes stop.
The level of exercise and degree of calorie restriction prescribed in this book will not cause periods to stop, a condition called amenorrhea. The most common cause of amenorrhea in women of reproductive age is pregnancy. If your period stops while you are doing this program, see your doctor as soon as possible.
We recommend you strategically chart a route with bathrooms, bring extra tampons, and wear dark shorts or pants.
Most women who are going through menopause find they feel better and have a better attitude on the days when they run-walk. Exercise helps women sleep better, combating insomnia and sleeping problems that are all too common during menopause.
The process of childbirth, aging, and the reduction of estrogen often results in a natural weakening of support in the lower pelvis. It is fairly common for women to experience leakage of urine, called stress urinary incontinence, during Rx Run-Walk. If one of your goals is to find your healthy weight, you should know that studies have shown that weight loss of just 8% will improve stress urinary incontinence by 50% (NEJM 2009). We also recommend all women do Kegel exercises to help strengthen pelvic muscles. Here’s one guide on Kegel exercises for women: www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283.
While weight loss and pelvic muscle strengthening take time to help urinary incontinence, don’t wait to get started with Rx Run-Walk. Here are some ways women have told us they cope:
•Wear dark shorts and bring a change of clothing for use after exercise.
•Carefully reduce fluid intake for an hour or two before exercise.
•Use an absorbent pad in your shorts.
•Use the restroom right before you leave to run-walk.
Tip: If urine leaks when you laugh, cough, or increase your run-walk pace, placing a support in the vagina may help. Some women find placing a tampon before their run-walks helps. There are also over-the-counter products that can be inserted into the vagina to help provide bladder support.
Each year runners and walkers are hit by cars when exercising. Most of these are preventable. Here are the primary reasons and what you can do about them:
1.The driver is intoxicated or preoccupied by a cellphone. Always be on guard—even when walking or running on a sidewalk or pedestrian trail.
2.The runner-walker dashes across an intersection against the traffic light. When running or walking with another person, don’t try to follow blindly across an intersection. When you get to an intersection, STOP. Never assume that someone ahead of you is watching out for your safety.
3.Sometimes, runner-walkers wander out into the street as they talk. Every exerciser in a group needs to be responsible for her own safety.
4.If you’re in an area with cars, consider not wearing headphones or leaving one ear piece out so you can hear what’s going on around you and stay tuned in to traffic.
When you enter a dog’s territory, you might be in for a confrontation. Here are suggestions for dealing with your dog days:
1.There are several good devices that help deter dogs: an old-fashioned stick, rocks, some electronic signal devices, and pepper spray. If you are in a new area, or an area of known dogs, Jeff recommends you have one of these at all times.
2.At the first sign of a dog ahead, try to figure out where the dog is located, whether the dog is a real threat, and what territory the dog is guarding.
3.The best option is to walk or run a different route.
4.Watch the tail. If the tail does not wag—beware.
5.As you approach the dog, it is natural for the dog to bark and head toward you. Raise your rock as if you will throw it at the dog. In Jeff’s experience, the dog withdraws about 90% of the time. You may need to do this several times before getting through the dog’s territory. Keep your arms up.
6.In a few cases you will need to throw the rock, and sometimes another if the dog keeps coming.
7.In less than 1% of the hundreds of dog confrontations Jeff has had, there is something wrong with the dog, and it continues to move toward you. Usually the hair will be up on the dog’s back. Try to find a barrier to get behind, yell loudly in hopes the owner or someone will help you.
8.Develop your own voice. Some use a deep commanding voice, some use a high-pitched voice. Whichever you use, exude confidence and command.
Human threats vary widely, ranging from unwanted car horn beeps, verbal comments, and unfortunately, physical assault. Walking and running during daylight hours and in places where there are others around is helpful but does not ensure unwanted interaction. Many women have told us they have been verbally demeaned for walking and running when they are trying to lose weight. This bad behavior is inexcusable. Never let someone else’s bad behavior hurt your spirit. Ignore these negative people and proceed with your workout as planned. Tell a friend what has happened to you, so you can get the emotional support you need to rejuvenate. You may be surprised that your friend is able to relate to the situation.
If there comes a day when you are physically concerned for your safety, here is some advice for self-defense.
1.Try to avoid the danger you sense by taking an alternate route or heading close to other people.
2.Use a loud, deep, commanding voice to shout, “Hey you, get away!” It really doesn’t matter what you say as long as you say it loudly. Some women find having a mental rehearsal for what to do and say just in case is helpful.
3.Run-walk with a cellphone if you have one, and have 911 at the ready.
4.If you have pepper spray, use it.
5.If you have to—fight, bite, kick, and scream.
6.Have a failsafe. Always let someone else know what route you take and when you expect to return.
Hot, humid days make it hard to breathe. Rainy, windy, stormy days can make exercising cold, wet, and miserable. These are days when you might consider running-walking indoors on a treadmill or water-running in a pool. If you decide to weather the weather, know that you will need to drink more fluid to keep up with sweat. You’ll need more breaks—take them!
