Things to consider:
1) Size of your foot: Let’s begin with your foot. Don’t assume that you know the size of your foot.
Have the running shoe store person (RSSP) measure you preferably towards the end of the day, when your feet are the largest from standing on them all day. Your toes should NOT reach the end of the shoes. You should be able to place your thumb at the end of your longest toe and the shoe should end there. If the shoe is any shorter, you will end up with blisters, hammertoes and black toenails. (More about those things in future blogs). When I say RSSP, I do not mean the sales person. I mean go to a certified running store that is owned by someone who runs and can fit you properly.
2) What is the shape of your foot? : Don’t guess about this. You probably will be wrong. Ask the RSSP or a qualified podiatrist or pedorthist to explain to you the shape of your foot in both the weight bearing and non- weight bearing positions. One of the most important things you have to keep in mind….The shape of the shoe MUST fit the shape of your foot. This is not negotiable!!!!
3) $$$: Money is important, but as a runner, you have chosen a relatively inexpensive sport. The only main expense is your shoes, unless you want to be a fashionista. Bad, inexpensive shoes can cost you more money in the long run, especially if you get injured. However, that being said, a good running shoe does not have to cost you and arm and a leg. The average cost of a good running shoe will be in the $90-$125 price range. There are a myriad of brands, styles and prices to choose from. Don’t be “lured in” by a name brand that someone else has told you about. This is only the beginning of your “shoe trek” and you want to keep all of your options open.
4) Be open minded. You should be more concerned with comfort and proper fit over style and color. This is a sport for you to maintain or a healthy life style. Worry about being fashion conscious at a later time.
5) Wear a comfortable, cushioned pair of socks. A sock with a poly/cotton blend is the best for everyday wear. Sweat wicking blends like Coolmaxx or Dry-weave are best for running. If you have a chronic fungal infection or itchy feet, you may like socks impregnated with silver or copper to decrease the fungus and bacteria collecting in between your toes.Leave the “thin nylon socks” for your dress shoes.
6) Lacing of the shoes: Not all of the holes in the shoes need to have the laces going thru them. Running shoes are made to be adaptable for the subtle and vast differences found in the human foot. Experience will dictate which holes to use and how snug to tie them.
7) Removable insole. This is not a negotiable item. If the insole is glued in, the shoes are usually of an inferior quality, regardless of the name brand or even the price you paid. Removable insoles will also allow you to easily insert your functional orthotics.
8) The modern day running shoe should feel great from your first few steps. However, this does not mean you buy a new pair of shoes right before race day. You should train with your new shoes for 3 weeks prior to your race, but start with your short runs and then build up your mileage.
I think this is enough information to get you started on the right foot in your search for the greatest and most comfortable running shoe.
Be open minded and if you take away only one idea from this blog that would be: The shape of your shoe MUST fit the shape of your foot! “
Showing posts with label barefoot running. Show all posts
Showing posts with label barefoot running. Show all posts
Wednesday, October 19, 2011
Wednesday, June 1, 2011
National Running Day
Today, June 1st, is National Running Day. Here in New Jersey, it is a beautiful day to run. I ran my six miles. Why do I run? I run for me. Running clears my head and makes me feel good. After a good run I am more motivated and creative and definitely in a better mood.
Besides the mental benefits, running keeps my heart strong, gets rid of excess fat and can make you a lean, mean, fighting machine. Today is a wonderful day to get a group of people together to run. Running with others will make the run easier and is also an excellent way to increase the bond of friendship with the people you like.
If you are not a runner and would like to start, remember to go slow initially. Maybe start with a fast pace walk and then run a little. Always warm up your muscles and stretch and make sure you stretch afterward your run. There are excellent books on running. I recommend a book titled, “If Your Running Feet Could Talk,” by Dr. Marybeth Crane. Go to: http://www.faant.com/reports/.cfm and get a copy.
Now, how about you? Why do you run? Let me know. Happy running.
Besides the mental benefits, running keeps my heart strong, gets rid of excess fat and can make you a lean, mean, fighting machine. Today is a wonderful day to get a group of people together to run. Running with others will make the run easier and is also an excellent way to increase the bond of friendship with the people you like.
If you are not a runner and would like to start, remember to go slow initially. Maybe start with a fast pace walk and then run a little. Always warm up your muscles and stretch and make sure you stretch afterward your run. There are excellent books on running. I recommend a book titled, “If Your Running Feet Could Talk,” by Dr. Marybeth Crane. Go to: http://www.faant.com/reports/.cfm and get a copy.
Now, how about you? Why do you run? Let me know. Happy running.
Wednesday, November 11, 2009
The Nike Free Running Shoe
Nike has developed a line of shoes called the Nike Free that has become very popular among long distance runners, track and field athletes, and football and basketball players. Nike Free is unique because it has a special design incorporating new technology that simulates barefoot running mechanics while still wearing shoes. The goals that barefoot running technique strives to reach, and that Nike Free has adapted, is attempting to strengthen the intrinsic muscles of the foot and leg thus preventing long term injuries.
Although Nike Free has become popular among runners there are some important things to take into consideration when deciding to buy these shoes or not.
1) Versions - If you do a little research on the Nike Free you will come to find out that there are actually many different versions of this shoe. The Nike Free can be ordered on a scale of 10.0 to 3.0 with 10.0 being the most supportive shoe and the 3.0 being the least supportive and most similar to barefoot running.
2) Ease into the Shoes - If you have never done any barefoot running, or ran in any minimalist shoes that strive to achieve the same goal as Nike Free shoes, then it is important to ease your way into these shoes. It is recommended to start off running a mile in these shoes and then gradually increasing your distance based on your body’s response to the shoes.
3) They aren't for everyone - Although Nike is continuously trying to find ways to make small changes and adding versions to the Nike Free to allow the largest population of runners to use them, these shoes still aren't for everyone. If you don't run consistently, need extra-cushioned running shoes, or are prone to ankle sprains, I would not recommend these shoes to you. The Nike Free is really built for routine runners with no other major foot problems. Furthermore, barefoot-style running requires significant changes in running mechanics to be successful. If you run in these shoes just as you would in a structured running shoe, you will put yourself at risk for becoming injured.
Nike Free technology has really changed the face of running shoes, opening a whole new vision into what running shoes could do for your feet and body. Although these shoes are becoming increasingly more popular in the running community, these shoes simply aren't for everybody. Be sure to visit with your sports podiatrist who can help recommend the right shoe for you.
Although Nike Free has become popular among runners there are some important things to take into consideration when deciding to buy these shoes or not.
1) Versions - If you do a little research on the Nike Free you will come to find out that there are actually many different versions of this shoe. The Nike Free can be ordered on a scale of 10.0 to 3.0 with 10.0 being the most supportive shoe and the 3.0 being the least supportive and most similar to barefoot running.
2) Ease into the Shoes - If you have never done any barefoot running, or ran in any minimalist shoes that strive to achieve the same goal as Nike Free shoes, then it is important to ease your way into these shoes. It is recommended to start off running a mile in these shoes and then gradually increasing your distance based on your body’s response to the shoes.
3) They aren't for everyone - Although Nike is continuously trying to find ways to make small changes and adding versions to the Nike Free to allow the largest population of runners to use them, these shoes still aren't for everyone. If you don't run consistently, need extra-cushioned running shoes, or are prone to ankle sprains, I would not recommend these shoes to you. The Nike Free is really built for routine runners with no other major foot problems. Furthermore, barefoot-style running requires significant changes in running mechanics to be successful. If you run in these shoes just as you would in a structured running shoe, you will put yourself at risk for becoming injured.
Nike Free technology has really changed the face of running shoes, opening a whole new vision into what running shoes could do for your feet and body. Although these shoes are becoming increasingly more popular in the running community, these shoes simply aren't for everybody. Be sure to visit with your sports podiatrist who can help recommend the right shoe for you.
Thursday, April 23, 2009
Don't forget your stretches before you run!!!
As podiatrists, we treat all types of foot and ankle injuries, but we also want to PREVENT foot and ankle injuries...so we encourage our patients (and friends and family) to always remember to do their stretching before running and exercising.
We practice what we preach!!! Although we all have different styles of exercising and running, we all do our stretches first. Feel free to ask us questions about your stretches and techniques. We're here to help you!
Here are some simple stretches that you can try:
HEEL CORD STRETCHES #1 (Gastrocnemius Wall Stretch)
1. Lean against a wall with one knee locked and the other bent. You will feel a pull in your calf muscles.
2. Hold the stretch for 15 seconds & alternate the locking and bent knees.
3. Relax for 15 seconds & do 10 REPS.
4. Repeat this exercise 2-3 times a day.
HEEL CORD STRETCHES #2 (Soleus Wall Stretch)
1. Position is silimar to Gastrocnemius stretch but with both legs bent and the buttocks dropped. Make sure you are facing straight and not turned out.
2. Gently lean into the wall and keep your heels on the floor while bending both knees, putting a little more weight on the back leg.
3. Continue until you feel stretching in your lower calf.
4. Hold the stretch for 30 seconds.
5. Repeat 2-3 times on each side.
HEEL CORD STRETCHES #3 (Gastrocnemius Stair Stretch)
1. Stand with the ball of the foot on the edge of a stair and heels off of the step.
2. Rise as high as possible on the toes and then lower yourself slowly as far as you can without rolling the foot inward or outward until you feel a stretch in the calf.
3. Hold this position for 1-2 seconds.
4. Repeat 10-20 times.
PLANTAR FASCIAL STRETCHES
1. Raise toes toward you while bending your ankle as high as you can.
2. Hold this position for 15 seconds.
3. Alternate doing this with the opposite foot 10 times.
4. Perform this exercise 2- 3 times a day.
HAMSTRING STRETCHES
1. Lie with your back flat to the floor with your eyes focused upward.
2. Grasp the back of the thigh with both hands and, with the leg bent, pull the thigh until it is perpendicular to the floor.
3. Slowly straighten the knee.
4. Repeat the exercise with the other leg.
We practice what we preach!!! Although we all have different styles of exercising and running, we all do our stretches first. Feel free to ask us questions about your stretches and techniques. We're here to help you!
Here are some simple stretches that you can try:
HEEL CORD STRETCHES #1 (Gastrocnemius Wall Stretch)
1. Lean against a wall with one knee locked and the other bent. You will feel a pull in your calf muscles.
2. Hold the stretch for 15 seconds & alternate the locking and bent knees.
3. Relax for 15 seconds & do 10 REPS.
4. Repeat this exercise 2-3 times a day.
HEEL CORD STRETCHES #2 (Soleus Wall Stretch)
1. Position is silimar to Gastrocnemius stretch but with both legs bent and the buttocks dropped. Make sure you are facing straight and not turned out.
2. Gently lean into the wall and keep your heels on the floor while bending both knees, putting a little more weight on the back leg.
3. Continue until you feel stretching in your lower calf.
4. Hold the stretch for 30 seconds.
5. Repeat 2-3 times on each side.
HEEL CORD STRETCHES #3 (Gastrocnemius Stair Stretch)
1. Stand with the ball of the foot on the edge of a stair and heels off of the step.
2. Rise as high as possible on the toes and then lower yourself slowly as far as you can without rolling the foot inward or outward until you feel a stretch in the calf.
3. Hold this position for 1-2 seconds.
4. Repeat 10-20 times.
PLANTAR FASCIAL STRETCHES
1. Raise toes toward you while bending your ankle as high as you can.
2. Hold this position for 15 seconds.
3. Alternate doing this with the opposite foot 10 times.
4. Perform this exercise 2- 3 times a day.
HAMSTRING STRETCHES
1. Lie with your back flat to the floor with your eyes focused upward.
2. Grasp the back of the thigh with both hands and, with the leg bent, pull the thigh until it is perpendicular to the floor.
3. Slowly straighten the knee.
4. Repeat the exercise with the other leg.
Wednesday, April 22, 2009
Don't Let Shin Splints Get You Down!
As the northern cities clear the last snowfall, spring is on everyone’s mind. Warm weather and outdoor activities are around the corner. Though we are all eager to play catch or hit the running trails, we need to make sure we do not get injured in the process. Outdoor sports often mean uneven terrain. This can lead to a disaster if you do not take time to warm up and train for the demands of outdoor sports.
One of the most common complaints of spring athletes is shin splints. We have all had them and they are just strait up uncomfortable! Your leg muscles are over working and you may develop small tears or inflammation in the muscles or tendons. The injury is minor and can be relieved by rest and icing but the injury can be very painful and will interrupt your training schedule. Through the pain is caused by inflammation of the muscles and tendons in your lower leg, it may actually be the result of a foot problem!
Poor shock absorption can lead to increased stress on the muscles of your lower leg. Imagine when you are jumping and running how much force is being applied to your leg. We wear shoes to help absorb this shock and decrease the stress on our feet and legs. After time, your shoes will eventually lose its shock absorption quality. So if you are planning on wearing your 2 year old sneakers to the track today, you may need to stop at the local shoe store first.
Certain foot types are also poor shock absorbers. Our feet and legs are naturally constructed to absorb the stresses of walking, running and jumping, but not everyone’s foot is created equal. A high arched foot is a poor shock absorber and shoes with additional support should be worn if you have this foot type. You can also get the needed support by wearing custom made orthotics from your local podiatric physician.
Flat feet can also lead to painful shin splints. Flat feet are often caused by excessive pronation. This means that your foot and ankle roll inward at a greater degree than normal. Since your foot and leg function as a unit, when your foot over-pronates your leg will twist. This twisting puts stress on your leg muscles that will lead to inflammation and shin splits when exercising.
Don’t let these common foot problems and painful shin splints keep you off the field or track this season. Podiatric physicians are highly trained to accommodate your footgear and to provide custom support devices or orthotics to help manage your foot type. If you commonly have shin splints, your podiatric physician may also recommend physical therapy to strengthen your leg muscles and to prevent further injury. If you are currently suffering from shin splints remember to rest and ice your leg to allow your muscles and tendons to repair and recoup from the injury.
One of the most common complaints of spring athletes is shin splints. We have all had them and they are just strait up uncomfortable! Your leg muscles are over working and you may develop small tears or inflammation in the muscles or tendons. The injury is minor and can be relieved by rest and icing but the injury can be very painful and will interrupt your training schedule. Through the pain is caused by inflammation of the muscles and tendons in your lower leg, it may actually be the result of a foot problem!
Poor shock absorption can lead to increased stress on the muscles of your lower leg. Imagine when you are jumping and running how much force is being applied to your leg. We wear shoes to help absorb this shock and decrease the stress on our feet and legs. After time, your shoes will eventually lose its shock absorption quality. So if you are planning on wearing your 2 year old sneakers to the track today, you may need to stop at the local shoe store first.
Certain foot types are also poor shock absorbers. Our feet and legs are naturally constructed to absorb the stresses of walking, running and jumping, but not everyone’s foot is created equal. A high arched foot is a poor shock absorber and shoes with additional support should be worn if you have this foot type. You can also get the needed support by wearing custom made orthotics from your local podiatric physician.
Flat feet can also lead to painful shin splints. Flat feet are often caused by excessive pronation. This means that your foot and ankle roll inward at a greater degree than normal. Since your foot and leg function as a unit, when your foot over-pronates your leg will twist. This twisting puts stress on your leg muscles that will lead to inflammation and shin splits when exercising.
Don’t let these common foot problems and painful shin splints keep you off the field or track this season. Podiatric physicians are highly trained to accommodate your footgear and to provide custom support devices or orthotics to help manage your foot type. If you commonly have shin splints, your podiatric physician may also recommend physical therapy to strengthen your leg muscles and to prevent further injury. If you are currently suffering from shin splints remember to rest and ice your leg to allow your muscles and tendons to repair and recoup from the injury.
Sunday, March 15, 2009
Barefoot Runners are Crazy!
The zealots are out...I made a comment on another blog's discussion of barefoot marathon running and now I'm being attacked!
Here was my comment:
Just a quick comment on barefoot running. Not for the average Joe! It takes years of building up the skin and musculature of your foot to be able to run barefoot and not have significant injuries. There is a huge barefoot community around the globe with amny runners who will never go back to shoes. There are many many more that have tried it and gotten significant injuries. A better way to gain the "benefits" of barefoot running and not sustain greater risk for injury would be to try a "barefoot like" shoe such as Newtons. Also, you can investigate "Chi Running" style. Bottom line: barefoot running is not a good idea for your average American. If this is something you would like to try, start with a barefoot technology shoe before you subject your tootsie to the bare pavement. This has been a debate for many years. I actually discussed this in the Wall Street Journal back in 2006! http://www.barefootrunner.org/news/06wsj/06wsj.htm The debate goes on and on and on....because there is no good answer....every runner needs to decide for themselves whether it is worth the risks.
The discussion is now closed.....but to see the whole shebang....go to http://tanglewoodfootspecialists.blogspot.com/
Here was my comment:
Just a quick comment on barefoot running. Not for the average Joe! It takes years of building up the skin and musculature of your foot to be able to run barefoot and not have significant injuries. There is a huge barefoot community around the globe with amny runners who will never go back to shoes. There are many many more that have tried it and gotten significant injuries. A better way to gain the "benefits" of barefoot running and not sustain greater risk for injury would be to try a "barefoot like" shoe such as Newtons. Also, you can investigate "Chi Running" style. Bottom line: barefoot running is not a good idea for your average American. If this is something you would like to try, start with a barefoot technology shoe before you subject your tootsie to the bare pavement. This has been a debate for many years. I actually discussed this in the Wall Street Journal back in 2006! http://www.barefootrunner.org/news/06wsj/06wsj.htm The debate goes on and on and on....because there is no good answer....every runner needs to decide for themselves whether it is worth the risks.
The discussion is now closed.....but to see the whole shebang....go to http://tanglewoodfootspecialists.blogspot.com/
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