This guest post comes from Paige Corley, a Program Director at the Biggest Loser Resort at Fitness Ridge.

The question of replacing your exercise shoes is a toughie and varies depending on which activity you are doing, how often and at what intensity. Honestly, I don’t have an exact answer for you, but here are some things to consider when deciding if your shoes are in need of replacing:

• Active Individuals: (running/walking 3-4 times a week; lower mileage) your running/walking/cross-training shoes should be replaced at least a couple of times per year.

• Running Enthusiasts: If you are an avid runner or walker (exercise more than 4 times a week) you might need to replace them every 3-4 months.

• Endurance Runners: If you are training for a triathlon, half- or full-marathon you will probably need to replace them every 2-3 months.

• Check the tread on your shoes: Notice when the tread begins to become worn – this is usually a good sign that your shoes need replacing. You also want to notice any odd patterns of wear (excessive wear on the heel, or one side of the shoe could be an indication of a gait issue such as pronation or supination; these conditions can cause knee, IT band and hip issues).

• Heavy Steppers: If you know that you are a heavy stepper – either in the toe or heel – then you might consider replacing your shoes more often knowing that you are harder on them.

• If the Shoe Fits: If possible, when you find a shoe that you really like, purchase two pairs and alternate wearing them. This allows for the shoes to air out and dry between workouts as well as ‘recover’ from the most recent exercise.

• Replace for Weight Loss: If you are currently losing weight you might find that your shoe size or width will decrease which means you will need to replace your shoes for proper fit even if they are not worn out.

• Mark Your Calendar: Make a note of when you started using your new shoes so that you are not guessing about how long you have used them. Six months comes and goes very quickly.

• Wear Your Exercise Shoes Only for Exercise. If you wear your running shoes all day long they will wear out much more quickly.

If you are just beginning a new exercise routine and you have been sedentary for at least a year, you need to purchase new exercise shoes – even if you have a brand new pair that has just been sitting there; shoes do break-down even without use. This is one of the biggest mistakes I see here at The Biggest Loser Resort at Fitness Ridge; folks showing up with very old shoes – or worse, shoes that have been worn every day for quite a while. These shoes are not going to hold up once our exercise program begins and foot/knee/hip problems are sure to follow.

I realize that shoes can cost quite a bit of money these days, but the money is well spent. The money you spend proactively on new shoes is far less than the money (and time and energy) you spend when recovering from an injury. 
Make sure you go to an actual running store with knowledgeable sales people who can analyze your gait (which is the way your feet move when you walk or run) and put you in the proper shoes. Make notes of what is said so that you know what size and kind of shoes you need (neutral, pronation, supination, etc.). After that, you can go online and purchase them, saving you a bit of money.

If you need even more rationalization for replacing your shoes more often, here’s this: many shoe stores give a discount on a new pair of shoes if you donate your old ones. These shoes are then donated to folks who aren’t looking for shoes to help them exercise but ones that simply protect their feet.
 
It’s a win-win.

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The process of starting to weight train is somewhat difficult. Many questions like “Which machines should I use?” and “How much weight or how many repetitions?” can seem overwhelming.

1. The first thing you need to do is figure out your limitations. Fully understand the injuries that you have or have had in the past that may still create a problem today.

2. Next, you need to set a goal. Do you want to reduce body fat, gain weight, increase strength, or increase endurance? Each of these require a modified weight training regimen.

3. Then you need to decide how many days you are willing to dedicate or set aside for weight training. I recommend performing a total body weight training routine three days a week for those who are trying to lose weight and body fat and five days a week for those who are trying to gain weight.

Each day should consist of a max of two muscle groups plus abdominals, for those wanting to gain weight.

For example: on Monday hit chest and back with abs and on Tuesday hit biceps and triceps with abs. The most important thing is to start slow and gradually progress to a heavier weight and more repetitions and sets as the weeks and months roll by.

Also, use machines the first few weeks then progress to cables and free-weights. The machines will control your range of motion and teach your body proper form/technique, while cables and free-weights require muscle stability and correct form. You will more than likely be completely sore for the first week or two of weight training, but it’s your body’s way of adapting to the new exercise (which is a good thing).

4. Lastly, after a weight training session, you need to eat a high protein snack or meal (i.e. protein bar/shake, grilled chicken, turkey, egg whites).

For more information~check out Diets in Review

If buying a treadmill for walking is on your fitness to-do list, (but like most of us you don’t want to spend a cent more than you need to) we’ve got a great option for you. And its super reasonable as far as new fitness equipment goes.

I’ve been scoping the treadmill market out recently for myself…alas, this particular treadmill is for light duty use (walkers) which is definitely not our family. Between my husband (he tries to pound treadmills through the floor) and I (I’m clumsy and need a big surface or the whole family will be in  jeopardy) we need a pretty heavy duty treadmill.

But if you are just starting to get active and want to walk (say while you watch the Biggest Loser…or the cooking channel, depending on your mood) this is a great deal starting at  just $699.99 online.

Treadmill Reviews Rate Compact LifeSpan Treadmill Best Treadmill

The new compact LifeSpan TR200 folding treadmill, made by PCE Health and Fitness, was highly praised by treadmill review groups in recent reviews of the best treadmills for 2010.

The compact TR200 folding treadmill received awards for Best New Treadmill, Recommended Unique Design, and Best Treadmill under $1000.

The compact LifeSpan TR200 treadmill is designed for light use walking indoors in small workout spaces.

“This category buster is a very compact treadmill that could be stored under something that has about 12″ clearance,” says the leading consumer products testing group, who selected the TR200 treadmill as a Recommended pick for its Unique Design.

Compact and Portable

The LifeSpan TR200 folding treadmill is contemporary, convenient and sized perfectly for light users looking for a simple, portable walking treadmill. This compact folding treadmill is surprisingly sturdy, yet small enough to use in any workout space.

Treadmill Features Easy to Use

It has features not found on similar treadmills such as incline to simulate uphill walking, contact heart rate sensors to monitor heart rate, and built-in speakers with premium sound for mp3 tunes.

Bruce Pechman, independent fitness equipment reviewer, sums up the TR200 treadmill saying, “I love it! It has a rock solid frame and combines high-end treadmill features and attributes with the bonus of folding away quickly and easily.”

The intuitive console features a large, easy-to-use display with six exercise programs, motivating readouts and quick speed and incline buttons. All this plus it comes fully assembled and ready to use right out of the box.

Folds Down to 11 Inches

The compact TR200 treadmill folds quickly and easily to store under a bed, in a closet or behind a door. Unlike most folding treadmills where the deck folds up, the TR200′s unique design allows the handlebars to fold down and lay flat on the treadmill deck, making it ideal to store vertically or horizontally at only 11 inches thin.

/PRNewswire/