Stop Spending Money....Start Thinking

Lets spend some time talking about running shoes. What is the best shoe to wear? How much cushioning do we actually need? Should I believe all the claims marketing companies print? Researchers specializing in sports biomechanics have actually already answered these questions.

Research has not shown the superiority of expensive shoes! In fact, in one study, wearing shoes that cost more than $95 was associated with a doubling of risk of an injury. A study that looked at 4358 runners found that those who wore shoes that cost more than $95 had a 123% greater chance of having an injury than those runners who spent less than $40 on shoes (Marti B. Relationship between running injuries and running shoes - Results of a study of 5000 participants of a 16 km run - The May 1984 Berne "Grand Prix". In: Segesser B, Pforringer W, eds. the shoe in sport. Chicago: Year Book Medical Publishers, 1989: 256-65). Now what does that mean. STOP SPENDING MONEY AND START THINKING ABOUT HOW YOU RUN. Shoes do not make the runner.

The average runner has up to an 80% chance of becoming injured in any given year DESPITE advances like thrust enhancers, gel pods, air chambers, progressive-rate polymer columns, variable-density-foam mid-sole platforms, even metal springs buried inside the heels of high tech running shoes. My advice, be frugal (and skeptical) when shopping for next pair of training shoes and buy the shoe that fits you best and lets you feel your running.

Your running shoe purchase made simple!

The wrong shoes may lead to injuries such as shin splints, plantar fasciitis, stress fractures, etc.

BEFORE you buy your shoes, ALWAYS look for the following shoe specifications (SEE BELOW for more descriptions):

1) TYPE OF RUNNER (NEUTRAL, STABILITY, OR MOTION CONTROL RUNNING)
2) LAST (inside shape of shoe; STRAIGHT, CURVED, SEMI-CURVED)
3) CUSHIONING (PERFORMANCE, CUSHIONED OR HIGHLY CUSHIONED).

NOTE: IF THE SHOE STORE YOU GO TO LOOKS CONFUSED WHEN YOU MENTION THESE TERMS, YOU ARE GOING TO THE WRONG SHOE STORE!!!!!!


MORE DESCRIPTIONS:

1-2) TYPE OF RUNNER/LASTING is mainly determined by arch type.
i) High arch – Best suited for neutral shoes with curved last (or inside shape of the shoe).
ii) Normal arch – Best suited for stability shoes with semi-curved last.
iii) Flat arch – Best suited for motion control/high stability shoes with straight last.
The shape of your footprint on a wet surface will determine your arch type (AKA the 'wet test'). Runner’s World has a great website for this: http://www.runnersworld.co.uk/news/article.asp?UAN=481.

3) CUSHIONING is mainly determined by running surfaces or events.
i) Races/soft surfaces – Performance shoes: very light, no cushioning, for efficient runners and racing.
ii) Training/concrete running – Cushioned/Highly cushioned shoes: Heavier, lots of cushioning.

More shoe lingo:
"Mysteries of the Running Shoe Revealed" Coolrunning.com

Picking the correct shoe
And even if you do not buy your shoes from these sites, they give you all the info on just about every shoe:
Running Warehouse and Road Runner Sports .

Coach's Statement

Any athlete who regularly trains will inevitably experience some sort of discomfort and/or pain at some point. While some discomfort and pain may be part of the training experience, their prolonged reoccurrence could be a sign of serious injury. Correct training technique can minimize the chances of developing injury. This blog is designed to pass advice on how to pinpoint the causes of pain and discomfort before they lead to serious injuries that require either physical therapy or surgery. Over the few next months, I will discuss running form, training theory, and equipment use for running. Feel free to ask any questions