Is it normal to have pain? No.

If you are standing, walking or running in pain, there is a problem that is screaming for a solution. Rather than ignoring the only signals your body knows to offer, seek help and be open to the potential solutions.

The pain signal may be a sign that you are doing too much, too fast, too quickly and you need to slow down your intensity, frequency or amount. Rather than working hard at the very beginning, work your way into the program and as your base level gets stronger, so does your ability to handle more. Then you can periodically increase your intensity, frequency and amounts through a step-wise progression.

These pain signals may be an indication of an equipment problem. This article has certainly gone over this arena a number of times over the weeks. Let it suffice in saying that the proper type of equipment or shoes allows your program to be accomplished with less stress on your body. The shoes do not stand, walk or run for you – but they sure do allow those activities to be done easier and essentially pain free.

Pain signals could be sent out due to improper sizing or width. Typically toe pain, ball of the foot numbness, black toe nails and toe nails falling off are an indication that the size and/or width is not correct. We all know that children’s feet change to a point, but so do adults’ feet sizes. The athletic shoe industry suggests that adults over the age of 30 have their foot size checked every 2-3 years.

From my own experience, I was a steadfast 9.5 shoe size from the ages of 17-30. Since that time, my shoe size has continued to progress until I am now a size 11 shoe.

Women’s feet change often after pregnancies, and you must be open to the realization that your foot has grown.

When you have any of the symptoms mentioned above, you must consider having a larger shoe size or suffering from painful ailments that can ultimately lead to foot surgery if you continue down that path. This realization applies to men and women. Do not get set on a particular shoe size that you always wear – your feet will change.

Many pains in the foot, ankles, knees, back and hips can be helped through the new technology in the shoe industry. Running and walking shoes have significantly improved from the Nike Waffle Trainer introduced in the early 1970s. The shock absorption is just one of a number of improvements that you would feel.

If you like to be in pain and suffer, continue down the path you are on.

If you would like to enjoy your exercise program without pain, then seek out the proper solution.

VSU cross country results:

Valdosta State’s men’s and women’s cross country programs went to the Wide World of Sports Complex at Walt Disney World to compete in a huge event on Oct. 11.

On the women's side, Jordanne Helton ran a personal best for the second event in a row with a 19:40.2, placing 84th out of 353 runners. Helton led the VSU women for the fifth event. She was followed by Nika Gibbs (165th with a time of 21:14.8), Alecia Beck (177th, 21:35.7), Ashley Hiott (230th, 22:47.8) and Andrea Smith (325th, 26:51.1) on a very humid and considerably warm day on a wet course. The team placed 25th out of 44 teams. The team averaged 21:32.62, a new season's best for the team.

The men placed 21st out of 38 teams, with D.J. Smith leading the team as he has all season long. Smith’s time of 28:09.3 was good enough to earn 116th place out of 324 competitors. Smith was followed closely by Chris Rice (133rd, 28:34.5), Juan Tejada (152nd, 28:57.3), Austin McDonald (156th, 29:01.9) and Brandon Joyner (157th, 29:02.3) rounding out the top five. Through a results/computer error, Steve Cary, who finished around 167th with a time of 29:14 is missing from the results. Corey Stejback (171st, 29:27.1), Alan McGough (199th, 30:17.8), Patrick McGough (215th, 30:48.8), Daniel McCormick (258th, 32:28.9) and Marc Kaiser (270th, 33:24.6) rounded out the team results. The team’s average was 28:45.1.