Recreational running is the new badminton. People run once or twice a week at the Abellana sports complex to mingle with friends or check out the "view". As more and more people continue to engage in running, more runners are also getting injured due to factors like improper running form, inadequate rest or recovery, lack of a training program or, more commonly, using the wrong type of shoes.
Running shoes are anything but simple. Each shoe is specifically designed to match or complement your foot. Elements like foot type, gait(running) type and shoe type or function are all taken into consideration.
Humans are born bipeds (walking on two legs). Our foot was designed to cushion each step we take and prevent injuries. It is actually divided into forefoot (toes), midfoot (ball of the foot) and the hindfoot (heel). The arches of the foot are located on both inner(medial arch) and outer(lateral arch) side of the midfoot.
When buying new running shoes, please take note of the following information:
1. Length of your foot. An easy test for the right shoe size is to place your thumb in front of your longest toe. It should have enough space to accommodate your thumb. Also take note that it should not be too constricting on your toes to avoid dead toenails.
2. Width of your foot. Most runners have regular(D) sizes. But heavy built runners can go to as wide as 2E or 4E. Most shoes have default D sizes except for New Balance. If the sides of your foot goes over the soles of your shoes then they are not wide enough.
3. Arch (MEDIAL) type of your foot. Normal, Low or High. Low arch feet are usually overpronators while high arch feet are usually underpronators.
4. Foot Pronation type. Overpronation, Neutral and Underpronator/ Supinators. This can be determined by having your gait checked at RUNNR shop. The goal of every shoe is to attain a perfect 180 degree (NEUTRAL) foot. Overpronators go over while underpronators go under the 180 degrees. (Measured from the back of your leg to the middle of your inner and lateral malleolus then to the heel)
5. Type of Shoe. Shoes are classified according to function and support. Functional classes include Racers and Trainers while support classes include Neutral/ cushioning, Stability and Motion control. Elite runners use racers which do not focus on stability and support but are light-weight for very fast runners. Examples of these shoes are Adidas Adizero Racers, Mana and tempo. These shoes are noted to have thin soles and weight 8-9 oz. Trainers are shoes for distance training or daily workout. They have thicker soles, weight 10-13 oz. and focus more on control, support and cushioning of your foot. Neutral/cushioning shoes are for runners with neutral running gait while stability shoes are for overpronators to help limit inward rolling of the foot. An easy way of spotting stability shoes is to note for the medial post in each shoe. (A change in color and consistency at the inner side of the sole. Adidas calls this Pro-moderator support, Asics calls this DuoMax Support, New balance calls this stability web and Newton calls this Medial Support Post)
Motion control shoes are designed to limit lateral movement of the foot and are recommended for underpronators or supinators. Popular brands like NIke (LunarGlide) and Newton (Sir Isaac) are now producing shoes for all gait types. Some shoes are also designed to accomodate heelstrikers and others midfoot/ forefoot strikers (Newton Shoes). Also take note of running shoes built for track runs, road runs and trail runs.
6. Brand. Runners can be very brand loyal. (Reel Runner has tried Mizuno, Nike, Adidas and Newton. Will try Asics and Saucony next)
7. Aesthetic Design. Color and reflectors are not a priority unless you prefer to run at night.
It is advisable that you have your foot assessed for these factors and ask for shoe recommendations from credible shoe/ athletic stores and attendants. Each recommendation should be researched and reviewed prior to purchase at websites like www.runnersworld.com.
After careful review, purchase the selected shoe with the complete description. (Reel Runner has a low arch overpronating foot and uses Newton Motion (stability) size 9.5-D US for Road racing, Adidas Supernova Sequence for distance training and Nike LunarGlide for speed work)
Running shoes are anything but simple. Each shoe is specifically designed to match or complement your foot. Elements like foot type, gait(running) type and shoe type or function are all taken into consideration.
Humans are born bipeds (walking on two legs). Our foot was designed to cushion each step we take and prevent injuries. It is actually divided into forefoot (toes), midfoot (ball of the foot) and the hindfoot (heel). The arches of the foot are located on both inner(medial arch) and outer(lateral arch) side of the midfoot.
When buying new running shoes, please take note of the following information:
1. Length of your foot. An easy test for the right shoe size is to place your thumb in front of your longest toe. It should have enough space to accommodate your thumb. Also take note that it should not be too constricting on your toes to avoid dead toenails.
2. Width of your foot. Most runners have regular(D) sizes. But heavy built runners can go to as wide as 2E or 4E. Most shoes have default D sizes except for New Balance. If the sides of your foot goes over the soles of your shoes then they are not wide enough.
3. Arch (MEDIAL) type of your foot. Normal, Low or High. Low arch feet are usually overpronators while high arch feet are usually underpronators.
4. Foot Pronation type. Overpronation, Neutral and Underpronator/ Supinators. This can be determined by having your gait checked at RUNNR shop. The goal of every shoe is to attain a perfect 180 degree (NEUTRAL) foot. Overpronators go over while underpronators go under the 180 degrees. (Measured from the back of your leg to the middle of your inner and lateral malleolus then to the heel)
(NOTE: Measurement of Pronation. Neutral)
(NOTE: LEFT FOOT)
Motion control shoes are designed to limit lateral movement of the foot and are recommended for underpronators or supinators. Popular brands like NIke (LunarGlide) and Newton (Sir Isaac) are now producing shoes for all gait types. Some shoes are also designed to accomodate heelstrikers and others midfoot/ forefoot strikers (Newton Shoes). Also take note of running shoes built for track runs, road runs and trail runs.
6. Brand. Runners can be very brand loyal. (Reel Runner has tried Mizuno, Nike, Adidas and Newton. Will try Asics and Saucony next)
7. Aesthetic Design. Color and reflectors are not a priority unless you prefer to run at night.
It is advisable that you have your foot assessed for these factors and ask for shoe recommendations from credible shoe/ athletic stores and attendants. Each recommendation should be researched and reviewed prior to purchase at websites like www.runnersworld.com.
After careful review, purchase the selected shoe with the complete description. (Reel Runner has a low arch overpronating foot and uses Newton Motion (stability) size 9.5-D US for Road racing, Adidas Supernova Sequence for distance training and Nike LunarGlide for speed work)
For a more detailed discussion on foot type and overpronation, visit www.runnersworld.com
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