Now that the air has started to warm up and there's not so much snow and slush to contend with a lot of us are looking to move our workouts from the gym outdoors. Running is a great way to keep your heart and lungs in shape and requires very little equipment or cost. Running clothes can be as inexpensive or costly as you wish to make them. One thing you should invest in is a good pair of running shoes. When you run approximately three times your body weight goes through your foot with each step. With this added pressure improper foot mechanics can greatly predispose you to running injuries such as muscle strains and ligament sprains.
As a new runner or a long term runner who is prone to injuries it is very important to have your feet evaluated by a professional. A chiropractor, chiropodist, or podiatrist can all evaluate your feet and tell you if you are an over-pronator, over-supinator, or a neutral runner, and based on this, which type of running shoe is best for you. In some cases, patient’s foot mechanics may be problematic enough that they will require custom orthotics to fully correct their gait.
Once you know what type of gait you have and what type of shoe you need you need to make sure you have the proper fit for your shoes. You should always try on shoes at the end of the day, when your feet are at their largest. When trying on shoes check to make sure you have at least one thumb’s width of space between the end of your longest toe and the end of the shoes to allow your feet room to swell while running. Always try on shoes while wearing the socks you would normally wear to run and always try on both shoes. Most of us have one foot that is larger than the other. If you wear orthotics take them along and try on shoes with your orthotics in them.
To make sure your shoes are of high quality check for the stability in the shoes. Hold the back of the shoe in one hand and press back against the toe with the other. If you can fold the shoe in half it is not stable. Next, holding the back and the toe of the shoe twist it with one hand going in either direction. You should not be able to twist the shoe. Place the shoes on a shelf at eye level with the heels facing you. The sides of the shoe should sit directly above the sole. If the upper of the shoe tilts in or out they are not stable shoes. Finally, make sure that you are replacing your running shoes every 400-600 miles or every 6 months so that they do not wear out and lose their stability.
References
Asplund, Chad. A., & Brown, David L. (2005).
The Running Shoe Prescription. The Physician & Sports Medicine. Vol. 33(1).
Martin, D.R. (1997).
Athletic Shoes: Finding a Good Match. The Physician & Sports Medicine. Vol. 25(9).
Yamashita, Michael H. (2005).
Evaluation and Selection of Shoe Wear and Orthoses for the Runner. Physical Medicine and Rehabilitation Clinics of North America. Vol. 16. Pg. 801-829
