Head Be Stronger! What you need to know to run smoother, stronger, further and faster...
Coaches' Corner: Welcome Maxfit Members, here you will get information on how to survive, thrive and bloom to the best athlete you can be.
TRAINING MATTERS - SHOES
SHOES
Buying New Running / Walking Shoes
Tips for buying new shoes:
- To help you get the best shoe, here are some tips that will help:
- Shop in the later part of the afternoon - feet get bigger during the day and they will get bigger when running.
- Wear the socks that you would normally wear during running
- factors to consider when deciding which shoe is best for you - such as how much you run; how heavy you are; presence of any specific foot problems
- It can help to bring an old pair of shoes with you, so you can see where your shoes tend to wear the most
Resource: http://www.epodiatry.com/running-shoes.htm
Understanding the Terminology:
Knowing the lingo will help understand when making a decision to purchase shoes. Here are the different ways our feet handle the force of striking the ground.
Normal Pronation
The outside part of the heel makes initial contact with the ground. The foot "rolls" inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called "pronation," and it's critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.
Overpronation
As with the "normal pronation" sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called "overpronation." This means the foot and ankle have problems stabilizing the body, and shock isn't absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.
Underpronation
The outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.
Resource: Runners World http://www.runnersworld.com/article/0,7120,s6240-319-327-7727-0,00.html#
Types of Running Shoes:
Cushioned: You should wear cushioned shoes if you are a runner who needs maximum midsole cushioning and minimum medial (arch-side) support. These shoes are best suited for biomechanically efficient runners (you don't overpronate), and midfoot or forefoot strikers. Runners who do best in cushioned shoes often have moderate to high arches.
Motion Control Shoes: You should wear motion-control shoes if you are a runner who overpronates moderately to severely. Motion-control shoes will give you maximum rearfoot control and extra support on the medial (arch) side of the foot. Motion-control shoes are also best suited for big or heavy runners who need plenty of support and durability. These runners often have low arches (flat feet).
Did you Know.....
- Do not buy your Running or Walking shoes by the color.
- Don't buys shoes by the style you see other runners wearing..
- Look at the shape of your foot and buys shoes that are of similar shape (wider toes need round toe box (front of shoe) narrow toes need a slimmer toe box)
- Buy new running shoes at the start of each running season.
- Get fit for running/walking shoes, look for a running store near you.
- Buy new running shoes at the start of each running season.
- Drink plenty of water to sustain your weekly runs and Saturday runs.
Types of Running Shoes.......(Continued)
Cushioned: You should wear cushioned shoes if you are a runner who needs maximum midsole cushioning and minimum medial (arch-side) support. These shoes are best suited for biomechanically efficient runners (you don't overpronate), and midfoot or forefoot strikers. Runners who do best in cushioned shoes often have moderate to high arches.
Motion Control Shoes: You should wear motion-control shoes if you are a runner who overpronates moderately to severely. Motion-control shoes will give you maximum rearfoot control and extra support on the medial (arch) side of the foot. Motion-control shoes are also best suited for big or heavy runners who need plenty of support and durability. These runners often have low arches (flat feet).
Stability Shoes: You should wear stability shoes if you are a runner who needs medial (arch-side) support and good midsole cushioning. These shoes are best suited for runners who are mild to moderate overpronators, and/or need added support and durability.
Performance Training Shoes: You should wear performance-training shoes if you are a runner who wants a light, well-balanced shoe suitable for racing, speedwork, or daily training. These shoes are best-suited for fast, efficient runners who want to train in them. Moderate overpronators can also train and race in some of these shoes.
Racing Shoes: You should wear racing shoes if you have a biomechanically efficient stride, don't have any current injuries, and want an exceptionally fast, lightweight shoe for races. Many runners use performance training shoes or their regular training shoes for races. Mostly, if you are not Kenyan, leave these for the professional runners.
Trail Shoes: You should wear trail shoes if you are a runner who frequently runs off-road, and are looking for rugged shoes with great outsole traction and some weather- and water-resistant qualities. Many trail shoes are built low-to-the-ground for added stability on rough trails. Most people living in the City of Chicago are not running on trails, so only get these if you plan on running off road. Resource: Runner's World
http://www.runnersworld.com/article/0,7120,s6-240-319--4615-her
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