Lacing Up
As any runner will attest to, one of the first things (if not the first thing) that comes to mind with the onset of any new ache, pain, illness or injury, is “will I be able to run through this?” The rationalization soon follows, usually starting with a test run of three or four steps, then to a game of good cop/bad cop (bad cop with much bigger hair, aviator sunglasses and showing slightly more skin), another test run and almost always ending with bad cop winning.
Since running the Golden Ears 10km earlier this month, I have had a tender spot on the top of my left foot. In the back of my mind it has been kind of a karma injury. I always say nothing new on race day, and after hearing one of my running friends talking about making the rookie mistake of not double knotting his laces before a race and having to stop and tie them back up costing him valuable seconds, his comments haunted me. Although I had not had any previous issues with my laces coming untied and had never double knotted them before, I decided to do something new on race day…and it always comes back to bite you in the ass or foot in my case.
Yeah, my foot has been a bit sore for the past few weeks, it hasn’t kept me from running, but it certainly didn’t stop me from starting to whine to Conny about it as we ran yesterday. Really, everyone should have a running partner who is a Human Kinetic Specialist (but you can’t have mine), because she showed me a little lacing trick of the trade that completely relieved the pressure from my princess foot!
lace around pressure points
from a different angle
How smart is that?
Here are few more lacing ideas…
If you suffer from toe problems such as hammer toes, corns and toe nail issues, thread one end of the lace diagonally to lift up the toe box.
A french pedicure may soon be in your future!
If you have high arches, try splaying the laces so they don’t cross over each other creating pressure points.
A little Jeapordy trivia, high arches are also known as pes cavus.
If you have a wide foot and a narrow heel try using two short sets of laces to keep a snug fit of your shoe.
You know what they say about a wide foot and a narrow heel?!
And my personal favourite which I have used for years, the never fail heel lock, it keeps your shoe snug around your ankle preventing chafing and blisters.
Don't leave home without it.
Do you have any lacing tricks?
PS – I have no idea what they say about a a wide foot and a narrow heel 
Quick Start Morning Workout
Guest Post: Pretty Hard Work
If you are looking for a quick and to the point workout to kick start your day, look no further than Tabata!
Tabata is a 16-minute intense interval training routine. Four exercises are used; each exercise is performed for 20 seconds of activity at full effort with 10-second rest periods (8 sets) consecutively for a 4-minute duration. All you need is a stopwatch and a mat.
After a 4-minute comprehensive warm-up try one of these Tabata circuits
Tabata Circuit 1 – cardio:
- Jumping jacks/skipping or high knees
- Speed squat – hands behind head, squat up and down as fast as you can
- Split lunge- alternating leg lunges with a jump – modification: walking lunges
- Mountain climber – knee into chest – modification: leap frog
Tabata Circuit 2 – upper body strength/core:
- Moving plank – prone plank to plank on elbows and back up, and back down…
- Push-ups
- Tricep dips
- Bicycle crunches – done from tabletop position
Keri Cawthorne, Owner, Iron Mountain Movement