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This Morning's Leg Workout at CrossFit 619 with Personal Trainer Chris Keith in San Diego

Get the Blood Flowing

One of my SD PERSONAL TRAINER clients who was has recently started running was looking for new equipment recently and asked me about some “strange socks” that he encountered.

The compression sock is usually an over-the-calf sock that adds a graduated pressure.

Though the body pumps blood to all the extremities as equally as it can, gravity can often cause blood to pool in the lower legs and feet. The causes circulatory problems, fatigue and leg cramps. Obviously, these are all bad news for long distance runners.

Compression socks use elastics which are stronger than regular socks to create more pressure on the lower extremities. They are tightest at the ankles and add less pressure as they go up the leg. This forces the blood through a narrower area by compressing the surface veins. Thus, more blood is returned to the heart and less pools in the feet.

Though these socks were originally intended for people with circulatory problems, runners have identified their benefits also. These socks may not be necessary for the beginning runner, but could prove useful as you increase to longer distances.

It's Not Just for Babies

Chafing is a common issue for runners. It leads to a painful stinging and burning sensation that leaves the skin red and raw.

Chafing is caused by repeated motion in the same area. The skin rubs against loose fabric or other skin and becomes irritated. The most common areas to be affected in women is the bra line and, in men, the nipples. It can be a problem for both in the inner thighs and underarms.

Moisture can often make the problem worse, so running in the rain, or heat – which causes excessive sweating – can be irritants. For women, it can also be a symptom of a poorly fitted bra.

Runners are not usually bothered by chafing on shorter runs, but it can become a problem as you run longer distances to build endurance.

To prevent chafing, wear running attire made of synthetic fabrics, such as CoolMax. This is a wicking material that will pull moisture away from the skin. Make sure not to wear cotton clothing; it is rough and does not help in evaporating moisture. Once it is wet, it stays wet.

Women should make sure to use a sports bra of synthetic material with smooth seams.

It is also important to stay hydrated.

Another solution can be to use a thin layer of BodyGlide or Vaseline in areas that could become irritated.


A fitness professional, such as SD PERSONAL TRAINER, can provide you with the proper training and information to avoid any injuries that could sideline you from your sport or fitness goals.

Avoid the "Burn" of the Pavement

The type of sock you wear can be just as important as the decision to wear the right running shoe. Whatever type of foot you have, it is crucial to make sure that your socks are the right choice for both comfort and the health of your feet.

As the weather gets warmer, it is also important to make sure that your sock provides the proper “wicking” necessary to keep your feet dry during your run.

“Wicking” refers to the ability of a fabric to draw moisture away from the skin. Exercising in warm weather will cause you to sweat more and it is important that your sock be able to wick the perspiration away from your foot, avoiding blistering and possible irritation of the skin.

Cotton, though lightweight, does not dry quickly and tends to absorb the perspiration and keep the foot damp. This can cause blisters to form from the wet sock rubbing against your skin as you run. Acrylic materials, such as CoolMax, help to avoid this during warm weather. Though these synthetic materials tend to be a little more expensive, they are durable and well worth the investment to avoid being sidelined during your run or tough SD PERSONAL TRAINER workouts.

Take a look also at the design of the sock. A good wicking sock will be comprised of two layers, one to wick the moisture away, and the second to aid in evaporation.

Some runners also like a glove-like sock that has individual toes. Though they may feel a little odd at first, once the foot is in the shoe, many long-distance runners find that it helps prevent blistering and chaffing between the toes.

Cushy Isn't Always Kosher

A nice, soft bed.

A cushy chair.

These may be great for sleeping and sitting, but it may not be the best type of shoe for your foot type. The name, “Cushioned Shoe” may be attractive to everyone, but it is really only most appropriate for the runner with a high arch and a tendency toward under-pronation.

Cushioned shoes have soft mid-soles and provide less stability than other types of shoes.

They are built on a curved last, to provide better foot motion.

This design is for efficient runners whose feet do not roll inward or outward, but have normal pronation. They are an excellent shoe type for runners with a high arch.

These types of shoes are not recommended for athletes that are prone to getting tendonitis.

A fitness professional, such as SD PERSONAL TRAINER, can help you make correct choices for both the right types of exercise and equipment. This will make your workout not only more efficient, but more enjoyable, and encourage you to meet your goals faster and with less chance of injury.

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