How to keep your feet on the Nice List!

So it’s the season of hustle and bustle! Busy shopping, busy baking, busy planning, busy celebrating and, for most of us, busy working out trying to fight the holiday bulge! That means a lot of time on your feet! So here are some tips on how to keep your feet off your naughty list this year....

1. Spend some time off your feet….OK seems like an obvious one, but if you're shopping, take a 15 minute break to sit down and have a coffee or a snack. Giving your feet just this short break can often keep you going for hours without aches and pains. At the parties, seek out the sofa instead of standing all night. When you are decorating cookies, sit at the table...don’t stand at the counter.

2. Get an anti fatigue mat...If you love to bake or cook and spend a lot of time in the kitchen I recommend investing in an anti fatigue mat. You can get these at any cook stores and even Kohl’s carries them now. They decrease the stress your feet take while standing on those hard kitchen floors. An investment with a BIG payout!

3. Pick sensible shoes…OK, OK I’m a girl at heart to and if you see me out with the girls or on a date with my husband, you will see my cute black boots that are totally NOT podiatrist approved. So if you’re going to a party put on the cute shoes! But for Pete's sake...don’t shop in them! Grab your gym shoes or comfortable flats for any activity that doesn’t require you to look super chic.

4. Buy a pair of insoles. If you asked me on any given day I would tell you if you have foot problems typically custom made orthotics would serve you best. HOWEVER what I don’t get asked is how to prevent foot problems. I think some over-the-counter insoles can really improve your bio mechanics (or how your foot works). I recommend Powersteps and sometimes Lyncos. Be sure to have them fitted in a Doctors office so you end up with the right ones. These insoles can go a long way to keeping your feet healthy.

5. Take some time for you…OK so this tip doesn’t have as much to do with your soles as it does your SOUL! A few years ago my mom taught us the best lesson...she STOPPED making Christmas dinner. We were shocked. “What do you mean appetizers and sandwiches?” we all wondered. But my family is HUGE and preparing a sit down meal for all of us was not the way she chose to spend her day. Instead, now, she watches cartoons and plays with her grandchildren and sits over a cup of coffee and chats with her daughters. Remember what this season is for, celebrating and appreciating those we love so much. Worry less about the gifts and the dinner being perfect...and more time on what is important.

Many Blessings and Healthy Feet .....Dr Misty McNeill

Who's Turkey Trotting?

Happy Thanksgiving! It's early Thursday morning and as I write this I am sitting at my office with the area 'abuzz' with music, runners, moms, dads, and lots of kids. That's right...its the Annual Dan Gibbon's Turkey Trot!

As you know, I run most of my days with a fantastic group of runners who I happily share my life with! I am thankful for each of them for a variety of reasons, but mostly because they are crazy enough to get up and motivate me to pull my butt out of bed at 4:35 most mornings to get in a run...and more importantly a little stress-free, decompressing chit chat! Today if I am lucky enough I will catch up with most of them and their families before the race.

I will also have the honor of running with many of my patients and other Elmhurst friends and neighbors. This is such a great town! We moved here 8 years ago and we just built our dream home on that same lot we bought back then as starry eyed parents-to-be. (Well OK, my dream home...my husbands says minus the lake!) We plan to stay here for a LONG time. I am thankful to have chosen an area with such a sense of community.

My staff will be there today too...some running, some handing out T-shirts and some serving up Hot Cocoa at the office. Any one who has met my staff knows they area fantastic bunch of women...funny, smart, compassionate and best of all they love our patients! I love coming to work each day knowing that any challenge we face, they are there to help me get through it.
My thanks goes out to them every day, but especially today as I count my blessings.

Today I will not get to run with my husband...he plays soccer and hockey but doesn't get the point of running to end up in the same spot! I love that he and my younger son are happily cuddling in bed on this chilly morning blissfully unaware of the festivities a few blocks away.
I am blessed and thankful to have such an amazingly supportive family...who come out to most of my races and office events...even though they are usually bored to tears!

Finally I feel most thankful at this moment that my 7 (soon to be 8)year old son is sitting at my office with me. He was the first to ask to run with me when I brought this event up a few months back and he JUMPED out of bed at 7 today to head up here. I am proud to be running with him in his very FIRST 5k!

When I look back over the last few years of my life, I find it amazing how much running has become a part of it. It not only has made me healthier, but happier and more productive too!
I know that because of running I am a better doctor, friend, boss, mom, counselor, sister, house cleaner, wife! Running isn't a part of my life...its a part of who I am!

Happy Thanksgiving to all and for anyone Turkey trotting...be sure to stop by the office...so I can really count all my blessings today!

Chilean miner- An inspiration in running and in life

"A new challenge - to care more deeply, to be more present with the people we love"...that is what Edison Pena, the Chilean miner said as he left New York today after finishing the NYC-ING marathon in 5 hours 40 minutes.

For those of you who haven't read about him, while trapped in the mine he cut his boots down to his ankles so he could run and went a 10K every day....when that was no longer challenging he tied a wood pallet to his waist to build up strength. Oh yeah, did I mention it was muddy, rocky terrain and the heat and humidity were unbelievable?

So pretty much my excuse that " I am too tired "or have "so much on my plate today" or "It's getting really cold and dark out there" no longer hold any water!

He crossed the finish line today with the Chilean flag being carried behind him, he looked strong. Let's face it the man probably has a strength of character, determination and commitment that we will see in few other people in our lifetime.

As I read his quote "a new challenge - to care more deeply, to be more present with the people we love." I realized that his character runs far deeper than running a marathon.

Most of the runners I meet mirror this commitment and character, not only out there pounding the pavement, but also in their lives...with their kids, families and spouses, in their jobs and their hobbies.

The runner's I know make me proud to call myself a runner...and today I salute you Mr Edison Pena. You showed the world what it is all about...I wish you nothing but blessings in your life! If you are ever in Chicago, it would be a great pleasure to run with you!

Cold weather running

OK so we live in Chicago, Halloween is here and yep....its officially COLD out there!!

If you are like most runners...you DREAD the treadmill. So here are some tips to help keep you running happy and safe as the temperatures begin to dip!

1) Wear quality wicking socks

Everyone knows that shoes are the most essential running accessory, but socks are just as important and often overlooked. Make sure that you have a good hearty sock, not any of those thin sheer cotton socks because they don’t help get rid of the moisture on your feet fast enough in wet conditions. I love, love, love FEETURES. They are great all year and especially as we get some wet weather in the fall. As the temperature plummets, I move into wool versions.

2) Layers, layers, layers

Someone once told me dress as if its 20 degrees warmer...but seriously trying to start last Friday when the thermostat in my car read 33 degrees in a pair of capris and short sleeves would have been miserable. So I layered a short sleeve shirt with a jacket and half way through the run...took off the jacket. If you can layer you should and in Jan and Feb, I even do this with my lower half. A pair of tights often with a windpant pulled over it seems to keep me nice and toasty.

3) Listen to your mom and put on a hat!

I always wear a hat, typically my Run Happy Brooks freebie I got a few years ago, but just last week I had to break out the skull cap. It serves not only as increased warmth and covers my ears, but my husband was nice enough to buy me one that is reflective yellow on all sides! It is hideous, but hopefully keeps me safe.

4) Find a new route

Here in Elmhurst we love the Prairie Path, but it quickly will be overrun with snow. So we will begin hitting the streets. Over the years we have learned which streets are less traveled and always the first to get plowed. So even if we have had a snow overnight, those streets are usually cleared in time for our 5 am run! Its always nice to mix it up a little and moving from the soft path to the hard streets prepares our joints for the spring racing season as well.

5) Gloves...get a few pairs

This is the best advice I ever got. I have a very light pair that I use when temps are in the 40s just to keep my hands covered and then I go to the heavier pair as it dips into the 20's and 30's. If it gets cold enough...I might just wear both pairs! I also have a few of the winter pairs, because they are easily misplaced and you really cannot run without them. Brooks has a great Breath-thermal line that when you breathe on them they warm up! UBER-COOL

Stay tuned for next week...tips 6-10, including knowing when its just not safe to run outside.

Until then...stay warm!

How not to get injured when your half marathon is over?

So here I am 2 weeks after my Disney Wine and Dine half marathon and I'm debating whether or not to run tommorrow! Not basking in the glory of my personal best time or enjoying the "no pressure" running...but instead confused and worried that I might end up hurt.

I admit I have never run every day, but when I am not technically "training for a race" I never know exactly what to do. When I am training, I follow my plan and typically stay healthy. But post race...who knows???

I know I am not the only one this happens to and surprisingly post race running often leads to injury. Why you ask? Because while we are following a training plan, we are also following a carefully tested plan to help you make it to the start line healthy, hopefully from a reputable source. But after its all over, we run whenever and however we feel like it...which can be too many days in a row, too much mileage, too fast, you get the point!

I see so many patients post marathon or post race with overuse injuries because they aren't running smart...they are just running. So I sit here tonight wondering do I run tommorrow after putting in 5 miles 2 days in a row......my answer to a patient would be always better to err on the side of caution!

Guess I am not running tommorrow,,,,but maybe signing up for another race so I can follow a plan :)

Almost there...

When you wish upon a star...that is right I can hear the Disney music playing already as I am less than a week away from the Disney Wine and Dine Half Marathon! The cool thing about this race...I am the only person doing it (atleast in my little running circle). Even cooler....we get to go to Florida in what has turned out to be a very cool October out there on the Prairie Path. The coolest thing....the race starts at 10pm..yep I get to run through 3 theme parks at night. WAY COOL!!

The funny thing...this poses 3 very cool situations...but also creates 3 new aspects to running and training that I haven't encountered yet. (...and am totally freaked out about)

1-I DON"T HAVE ANYONE TO RUN WITH! I always run with a group. Occaisionally you will catch me doing a 4 miler or tagging an extra 2 miles onto a run by myself. But start to finish 13.1 miles?! So I have a plan...I am going to get to the expo hoping to find a pace group so I can latch onto someone and probably in 13.1 miles learn a whole lot more than I ever wanted to know! In case that fails, I have loaded my IPOD with 2 hours of my favorite sing a long songs :).

2-YESTERDAY IT WAS 75 degrees and 91% humidity at race time and on race day its projected to rain :( I have been training on beautifully cool days with almost no humidity. So race conditions will be very different. My plan...to go with the flow! The one thing you can't control on race day is the weather. So say a little prayer to mother nature for me!

3-THE RACE IS AT NIGHT! While this will make the race an UBER COOL experience, I have never run later than 4pm and that has been only a handful of times. 90% of my training has practically been before the sun is up! So for me, eating and most drinking will cease around 3pm...7 hours before race time, just like ti would if the race were at 6am. Lets hope there are bathrooms on the course...just in case!

So for now I am just enjoying the taper...3 easy 3-4 mile runs this week to cap off my training.

I'll post next week to let you know how it went..."See Ya Real Soon"

Mind over matter

Today I did the longest run I have EVER done...A new milestone for me, 15.32! Yep thats right...I count the .32, in fact I'm counting ever step of that run!!! My friend Dana used to tell me that it was 1.68 miles from her house to where we met...it ALL counted to her, and I have stuck by that since the first time she said those words out loud.

Anyway, as all my friends train for the Chicago Bank of America Marathon and slowly climb the ladder of mileage, I wonder how their legs do it! I realized today their legs aren't the biggest battle.

So the story begins with how I got to the crazy 15 on a Saturday in September if I am, in fact, NOT training for a Marathon. Well I am about to RUN WITH THE MOUSE! Yep that is right, I am doing (in 2 short weeks) the Walt Disney World Wine and Dine Inaugural Half Marathon. (of course its inaugural, so I had to do it, but thats another story :) I am following a new plan that is pushing my running limits, calling for me to do a run at 13 and 14 miles. 13 miles was 2 weeks ago, this week was 14.

As I realized today LONG runs are all about MENTAL TOUGHNESS. Truth is I left the physical part behind as I dragged myself out of bed at the 4:30 am alarm! I broke the run up into 3 segments in my head, 3 miles on the road, 6 miles on the path eastward and 5 miles west. 3 runs I have done with ease...just all added together! I never let my mind get a grip on how far my legs would actually take me today.

As it turns out, when we headed out for the final leg, I overran a little to get Gatorade (admit it, you've done it...sometimes us runners will do anything for a cup of gatorade). I thought I would be about a half mile over but as it turns out 1.32 miles from my car.

As my Garmin beeped at 14 miles, this is wear I really had to get mentally tough...I had finished my run, but needed to get back to my car. Honestly I don't think I could have walked it, I would have stiffened up too fast. So I ran ALL THE WAY BACK.

I ran past the 15 mile BEEP, I ran past the farthest point I ever ran or planned to run, I ran past a goal, and most importantly I ran past those thought of self doubt in my head.

I really was proud of my run today, I finished strong, a little sore and really ready for a cup of coffee (it was still before 7:30 am)!

So when you think you can't do it...stop telling yourself that. Get mentally tough...its the hardest part of the battle.

AND to all of you who did 20 today in prep for that marathon....You go girls (and guys)!

Let the TAPER begin

Am I a runner??

I always hear people say the same thing...I'll be runner when...

Its followed by the likes of:
-I run a marathon
-I run every day
-I've been running for a decade
-I break the 30 mile per week mark
-I run even on vacation
-I break this time or that time

Lets face it we all are a little proud to say we run...atleast I am! I am proud to say I drag my butt out of bed at 4:35 am to meet one of the most fantastic group of running friends a girl could want. I quietly tell stories at parties of this run or that run. I brag (to my husband and kids only) that I ran 7 miles this morning and its a thursday. Though never having braved the whole 26.2, I am PROUD to call myself a runner.


As we all should be...I think this quote by John Bingham sums it up best

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is the first day or if you've been running twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."

So get out there and run today...2 miles or 20...just ENJOY every minute of it!

I HATE My Orthotics

I had two new patients in the office yesterday, one with 3 pairs, the other with 9 pairs of orthotics. Both said "Nice to meet you Dr. McNeill...I HATE my orthotics!" The orthotics came from a variety of sources...other docs, infomercials, a health fair...one even from a flea market.

After looking at all of them I determined one thing...whoever gave or sold these orthotics, never wore them. I have worn orthotics since I was 16 due to a serious ankle injury...so I KNOW HOW THEY FEEL.

Here are some tips I've learned and pass on to my patients:

• First and foremost, orthotics aren't for everyone. Many people will do just fine with some great over-the-counters that we carry in our office. The key is determining which is right for you.
• An orthotic needs to be controlling, if it doesn't 'cup your heel' and doesn't have a hard shell, then it is not doing anything and you are wasting your money.
• The above 'shell' needs to be covered with some cushioning to absorb the forces and so you can tolerate the control that your foot needs.
• It needs to have appropriate modifications! My office staff does not prescribe my orthotics, nor can they guess which one I will pick. Each one is a little different...tailored to each patients foot. They are CUSTOM after all.
• They need to be modified. Orthotics aren't an "off the shelf" item, they are more like a wedding dress. Some fit perfect, others need modifications. We work with our patients until they are right!
• They will fit into shoes, just not high heels! With proper consideration, orthotics can be made to fit into many reasonable shoes, not just athletic shoes. We carry a whole line of Aetrex shoes at our office. They are fun, cute and most will fit a typical orthotic! For any of you reading this that wear orthotics, this is exciting news!

I hope this dispels some of they myths and confusion about custom made orthotics. What I know best is that orthotics laying on your closet floor do your feet no good! Come on on...let us help you get on the road to being pain-free!

Winter Running Tips

Wow...we have had such a mild winter here in Chicago! Normally I am not a winter runner....the cold temps and frigid winds here in the Midwest either drive me inside to the "dreadmill" or to cross train with biking, swimming or other cardio classes. In fact a year ago another runner said..."I think there are only 11 days you like to run outside!" She was right if the temperature was not between 60 and 75...I wasn't interested in being cold or sweating it out. But this year has been different...since December 1st (2 months tally)...I have logged about 120 miles on the streets of Elmhurst. Last year for example...I logged about 20 miles during the same 2 months.

As I ran with my group over Christmas break (which was a banner 2 weeks for us), I asked myself and them this question....what has made the difference to motivate this otherwise fair weather runner to keep up a pretty decent mileage this winter. The reasons that came forth are my best winter running tips...and just maybe the best tips for keeping running all year!

1-Get a GROUP! Mine is great....we sign up for races together, motivate each other to go a little faster, a little farther and for me...a little out of my comfort zone (especially with the weather). Mostly they keep me showing up for more gossip, chit chat and camaraderie.

2-Get the GEAR! My husband did the unthinkable this year...he bought me 3 pieces of high tech Nike base layer and some very warm running gloves for Christmas and he paid full price! I never pay full price for anything, but one run in those tights and turtleneck and I was sold. It really was a thoughtful gift and I think without it I would not have made it through the January temperature dip. Check out some yak-tracks, gator and new techno fabrics that might be right for you. No matter what time of year you are running...the right gear is essential.

3-Get a Garmin! The garmin helps you continue to see your improvement and progress in time and mileage. I have been surprised to see that regularly this year I am maintaining a 9:20 ish pace...looking back at last year my spring runs were usually in the low 10's. So I think that has been one of my best motivators.

4-Get a routine! Any time of year its easy to skip a run...your too tired, your too busy, something always can trump it. In the winter its even harder to get up and get going. So having a routine can be key...why are you getting up at 5 on Monday...well I always do!

5-Hit the streets! In Elmhurst we are blessed with the beautiful prairie path...but winter has been a great time to hit the roads and get my joints used to the pounding of the roads. (Something that shocked me in the Rock and Roll Half Marathon!) Changing up your routine can be just enough to keep you motivated in the winter.

6-Sign up for a spring Race! I just registered for the Palos Half Marathon on May 2nd, 2010....as my friend Dana said...nothing spectacular, but a nice local, well organized race. This race is officially 12 weeks off and my training officially begins with some tempo runs and steadily increasing my long runs. Signing up for a race will always keep you motivated, because its a deadline for progress!

I don't know what 2010 holds for me and my running. What I do know is I will continue to run with this fantastic group of runners who continually motivate me to get out and run...OK and chat!