How often do I need to change my running shoes?
If you run five km a day, for five or six days a week, you will need to change them after six to eight months. If you are overweight, or run only on the road, or both, then stick to using the shoes for six months or so, even if the tread appears fine. After this, the shock-absorbing qualities reduce and so does the ability to reduce impact; the mid-sole buffering is also lost. Even if you wish to use the shoes for walking, preferably extend their life until no more than a couple of months. The impact load of walking is three times our body weight. So if you are 50 kg, the load impact is 150 kg. That of running is five times our body weight, while jumping is 10 times.
Is it okay for my 13-year-old to go to the gym to lose weight?
It is perfectly okay, as all the cardio machines are safe, and some weight-training can be done, as long as the spine and certain other parts that are growing are not overloaded. Having said that, the best way to lose weight is for a child to play a sport — preferably a group sport. Unfortunately, the idea of physical education has been diluted to mean winning medals and trophies in school, which result in just a handful of children getting training. The idea should be for children of varying sports abilities to enjoy the game. This will stand them in good stead through life. Sport also gives several benefits that a gym routine may not be able to provide — it is a phenomenal stress-buster, and you will see that a child’s concentration improves, because of the building of neural connections. You will also see improved hand-eye coordination and life skills, such as decision-making abilities, integrity, and cohesion. You may not like someone on your team, but you’ll still have to pass the ball. These are situations that cannot be manufactured in a classroom and certainly cannot be taught. They are built gradually, so I urge you not to look at losing weight as an end, but introducing your child to sport as a beginning.
Dr Kannan Pugazhendi is a renowned sports physician and fitness consultant with over two decades of experience.
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