Enhance Performance, Reduce Injury with Properly Fitting Running Shoes
In Time for Marathon Season, Leading Podiatrist Offers Tips for Buying the Perfect Pair
(PRWEB) May 26, 2005 -- As outdoor running and marathon season gets into high
gear, many runners are now looking to purchase the perfect pair of athletic
shoes to carry them through training and across the finish line. However, with
all the brands, high-tech features and fits on the market, how can runners be
sure they're choosing the shoes that will give them optimal
performance?
"Runners should look at the shoe-buying process in stages to
ensure a proper fit," says Dr. Paul Kasdan, a leading podiatrist and founder of
OurFootDoctor.com. "Advertising, famous spokespeople and flashiness aside, there
are a few fundamental things to consider before purchasing the shoes that will
be used during a marathon or other long-distance run. The shoes a runner selects
can make or break their race, so it's important to do homework before making a
purchase."
OurFootDoctor.com deals with many questions and concerns from
athletes, especially runners, about foot pain associated with their activity.
Running can place significant stress on the lower extremities, which is
amplified during long-distance runs. The American Podiatric Medical Association
reports that during a 10-mile run, the feet make 15,000 strikes, at a force of
three to four times the body's weight. To help lessen this impact, Dr. Kasdan
offers the following advice for purchasing a quality pair of running
shoes:
Arch and Foot Shape
The first step in the shoe-buying process
is to determine which of the three arch types a runner's foot falls under. "I've
found that the degree of comfort one has with a running shoe is directly related
to the height of their arch and whether or not the shoe supports and
accommodates that arch type," adds Dr. Kasdan. He recommends that runners work
with a sales person at the shoe store to determine their arch type.
-
Flat feet, or those with low arches. Flat feet can often be associated with
pronation, a turning-out of the foot, so that excessive weight is applied to the
inner border of the foot when walking or running. This type of foot requires an
athletic shoe that provides maximum motion control. It is important for runners
with low arches to select shoes with a well padded arch and a medial post, which
provides rear foot stability by allowing the outer sole of the heel to flare out
and be wider on the bottom then it is at the top.
- High arches. Usually
rigid, high arches can be associated with supination, a turning in of the foot,
so that excessive weight is applied to the outer border of the foot when walking
or running. High arched feet require athletic shoes that will offer the
following: rear foot stability with a lateral post to reduce supination; extra
padding for the forefoot (both the inner and outer soles should provide maximum
shock absorption); and a well- padded arch that is high enough to give the arch
some support.
- Normal arches. This type of foot requires athletic shoes that
provide lightweight cushioning, good arch support and stability for the entire
foot.
Fit of Shoe
Once the arch type has been determined, runners
should next analyze the fit of the shoe. "Analyzing the fit is perhaps the most
critical step in the shoe buying process," suggests Dr. Kasdan. "I recommend
visiting a specialty or sporting goods store where customers will find experts
who are often runners themselves."
- If deciding between two sizes,
always choose the larger size. Running with a slightly larger shoe is better
than selecting one that is too small. Runners can always wear a thicker sock to
fill extra space in the shoe while preventing blisters.
- Shop in the
afternoon. Feet swell as the day progresses, so it is important to try on new
shoes later in the day as opposed to early.
- If the shoe fits, wear it. The
heel should fit snugly in the shoe and not slip.
- Allow toes room to
breathe. Toes should fit in the toe box of the shoe, with plenty of "wiggle
room." The toe box should be wide and deep, so there is no pressure on the
toes.
- Size matters. Feet should be immediately comfortable in the shoe.
There is no such thing as "breaking in" the shoe. If it isn't comfortable from
the beginning, it never will be.
- For added comfort, consider purchasing a
sport orthotic. Due to the fast gait pattern, running applies intense and
repetitive stress to the heels as weight is shifted through the gait cycle to
the balls of the foot and toes. Orthotics help to protect and stabilize the
heels, arches and balls of the feet. They can also provide shock absorbency to
the feet, ankles, knees, hips and lower back, relieving pain in these areas.
Orthotics have also been proven to eliminate shin splits and reduce the risk of
stress fractures.
Final Tips
To keep feet healthy and ward off injury,
runners should mind these do's and don't of running shoes:
- Don't select a
new pair of shoes to wear for the first time on the day of the race. Dr. Kasdan
recommends training in a pair of new shoes for at least a month before race
day.
- Do replace your shoes after extensive use. Just like cars and tires,
shoes have a mileage limit. Dr. Kasdan suggests replacing shoes every 500
miles.
- Don't settle for less than the best. Trust your judgment. Only the
wearer can know how feet feel in a pair of shoes, not the employee trying to
make the sale. If feet don't feel their best in a certain pair, keep
shopping.
About OurFootDoctor.com
Founded by Dr. Paul Kasdan in 1999,
OurFootDoctor.com is a division of OurHealthNetwork.com (http://www.OurHealthNetwork.com) which provides a reliable
source of information relative to foot ailments and other medical problems, and
is a convenient option for affordable high quality healthcare products, most
notably custom-made orthotics. OurFootDoctor.com has reached out to more than 40
million Americans who suffer from foot ailments. For more information visit http://www.OurFootDoctor.com .
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Source : http://www.prweb.com/releases/2005/5/prweb244793.htm