The Chattanooga Track Club

Promoting Running and Fitness in Chattanooga

Run or Walk?
It doesn't matter which one you choose because both of them have great benefits.


Why Run?
Running is a sport for all ages. There are running programs for kids, events for families, and people are running well into their 70.s and beyond. Running is a sport that everyone in the family can participate.

Running is the most accessible sport. No matter where you live, work, or travel there are areas that are safe for running. Running clubs and events can be found in nearly every city in the US.

Running is the perfect exercise. 35 minutes of running 3 to 4 times a week will result in improved physical fitness. Running strengthens the heart and lungs and the major muscles of the body. Running reduces stress and can improve self-esteem.

Picking a Running Shoe
  • Choose a shoe that is made specifically for running
  • Purchase your shoe from a running specialty retailer where knowledgeable staff ensures you get the right shoes for your feet and running style.
  • Try on several different brands. What works for your friend or significant other might not work for you.
  • Test run the shoe at the store and compare them with other brands.
  • Don't pick a shoe based on the color; pick the shoe based on the fit.

Why Walk?

Walking can work to improve your health, too. A regular routine of brisk-paced walking daily can help you:
  • Lose weight
  • Lower cholesterol
  • Strengthen your heart
  • Reduce the likelihood of serious health problems

Picking a Walking Shoe - Follow these basics to find shoes that fit, feel comfortable and help you avoid injuries:
  • Don't be fooled by the size. Athletic shoes tend to run shorter than dress shoes. Your walking shoe will likely be 1 to 1-1/2 sizes bigger than your other shoes.
  • Support is good. If your heel rolls inward when you step (called ?overpronation?), or if you have a high arch, get a shoe with plenty of arch support or buy arch supports that you can insert into the shoe.
  • The flatter the heel the better. Running shoes often have a raised heel to meet the motion needs of a running stride. Walkers don?t need that. Look at the sole under the ball of the foot and choose a shoe with the least height difference.
  • Buy new shoes every 500 miles. Once you reach that milestone, the shoe materials have broken down ? even if you can?t see it with the naked eye. Continuing to use the shoes can lead to injuries such as shin splints.


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Chattanooga Track Club • PO Box 11241 • Chattanooga, TN 37401 • 423.842.6265