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Introduction
A running shoe’s
purpose is to protect the foot and to achieve your maximum
potential while running. There are some great runners and
some may even say legends from Ethiopia and Kenya that run
barefooted but for most runners in the west we must wear running
shoes. A general purpose trainer is exactly what the name
suggests; it can be used for all types of sports. Sports specific
shoes are essential and in the case of runners a cross trainer
is ideal.
Concept
The general concept
of the running shoe is that it should facilitate horizontal
running. Running shoes usually have a slightly larger toe
box to accommodate the increased pressure on the mid foot
during the running stride. Most running shoes have a slight
heel raise to reduce stress on the lower leg and increase
ankle stability. Greater shock absorption and medial posts
(arch support) are also a feature of many running shoes. Research
suggests that you have a 1 second per mile improvement for
every once less of running shoe you use. This can help many
runners achieve personal bests but if you have a biomechanical
complaint or are prone to injury than the lighter running
shoes may cause further problems. The lighter running shoes
are usually racing shoes. Do not wear racing shoes for races
only as this can lead to a running injury. An important point
to remember is that racing shoes are lighter but have less
shock absorption and stability.
Shoe buying tips
• Go to
specialist running stores. I have personally found that the
level of advice and the quality of the shoe is much greater
in comparison to a high street sports shops.
• Wear the same socks that you intend to run in for
proper fitting.
• Buy your running shoes later on in the day when your
foot is at its widest. The human foot tends to expand by a
few millimeters and in some people it can expand up to 2cm
at the end of the day.
• Get your feet measured every time you buy running
shoes.
• Change your running shoes after 350-400 miles as the
mid sole and the heel begins to degenerate. The shoes can
still be worn for causal wear but are not suitable enough
for the pressure of running.
• Make sure you have a finger width of span at your
great toe in the box of the shoe. This simple technique will
insure that you do not damage your toes while running.
• Do not buy shoes that are too loose or constrictive
in width or length.
• Insure you have strong laces for your running shoes.
Do not tighten your laces too tightly or too loosely as this
can result in a loss of stability and over pronation (foot
imbalance).
• CARDINAL SIN - Do not
wear new running shoes for a race; always ensure that you
run at least 100 miles in them before you run a race or a
long run.
Signs of Wear
and Tear
It is normal
to have shoe wear on the outer aspect of the heel but if you
have shoe wear on the inner heel than this must be examined
by a sports podiatrist. The runner may have severe over pronation
which can lead to conditions such as heel spurs, achilles
pain, shin pain, knee pain, quadricep pain and other running
injuries. Most short distance runners will show greater fore
foot wear as there is more pressure being applied to this
area. Uneven shoe wear in the fore foot area may be characteristic
of a condition called fore foot varus (over pronation). Excessive
shoe wear on the lateral (outer) aspect of the fore foot and
heel area can be a result of a rarer condition called over
supination.
Recommeded
Link
Visit www.shoeguide.co.uk where you
can find the essential information on every training shoe
you need to know about. Expert reviews rank and analyse each
running shoe.
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