Issues Online
June  July  Aug  Sept
Search Tips

Narrow your search results by using '&' or 'AND' between keywords

Use quotes to search for phrases such headlines eg. "this is the headline"

Also try a Google search of our site

Restreignez et centralisez votre recherche en utilisant “&” ou “ET” entre les mots”

Utilisez les guillemets pour rechercher des expressions et titres précis, par exemple. "c'est le titre"

Utilisez aussi l’outil de recherche Google pour notre site.


Don't let a good cause hurt you

(NC) Each year tens of thousands of Canadians fill their pledge sheets, lace up their 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 10-kilometre 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, with training and equipment,” says Alison Smith, a Canadian Certified Pedorthist and president of the Pedorthic Association of Canada. “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. Smith points out that whether you are participating in a 5-kilometre fun run or a lengthy, endurance run, you should wear running shoes that are designed to absorb shock and propel you forward. Equally important is replacing your shoes after 600 to 700 kilometres of training. 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. If you experience lower limb pain when you are wearing appropriate footwear, book an appointment with a Canadian Certified Pedorthist to see if a foot orthotic may help.

More information on preventing injuries can be found at


Avoid Foot Related Injuries

Canadian Certified Pedorthists are foot orthotic and footwear experts and they 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

Word count: 409

Terms of Use

Articles are provided free of charge. Articles appearing on web sites, must credit Articles appearing in Print, must credit News Canada with (NC) at beginning of an article or – News Canada at the end. Any source/sponsor of the information quoted in the text must also be identified as presented. Images are only to be used with corresponding editorial copy. Usage of News Canada articles constitutes your acceptance of these terms and an agreement between you and News Canada.

Image Instructions - Note: Illegal to use without News Canada editorial.

To open/download image(s) used in this article, please click the following links:

Click here for image file: «80637H.jpg»