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Step One: Select the Right Shoe
Don’t even think about taking up the sport of running in any old sneakers you have
about the house. You’ll need shoes made specifically for the purpose because when
running, your feet strike the ground with a force three or more times your body weight.
What’s more, the ground they strike is usually paved and unyielding. Good running
shoes are specially designed to absorb shock to protect your body and prevent injury. This
makes them the most important purchase for a runner.
High-quality running shoes feature several layers of cushioning underneath the entire
foot, slight elevation of the heel, flexibility of the forefoot, and protection against
excessive side-to-side motion. All of this comes in a relatively lightweight
package.
Better shoes cost $40 to $100. You can find look-alikes for less than $40, but
they’re rarely bargains because they lack essential design features or durability.
You also can pay more than $100, but you’re probably paying for an overdesigned shoe
that won’t noticeably help your running.
You’re wise to stick with the established running shoe makers such as: Adidas, Asics,
Avia, Brooks, Diadora, Etonic, Mizuno, New Balance, Nike, Reebok, Saucony, and Turntec.
For specific shoes recommendations, check http://www.runnersworld.com, Runners World and Running Times. Then go to a running
specialty store, whose staff is trained to help you make the right selection and ensure
proper fit.
Shoe Break-in
Even well made running shoes require breaking-in. You should be able to put on a new pair
and run without blistering, but any new shoes will cause you to hit the ground differently
than you did in the old pair. You may develop soreness in your feet and legs while
adapting to this change, so use the new shoes only for your easier runs until you’ve
adapted fully.
Shoe Care
Well-used running shoes get dirty and smelly. But because they’re made mostly of
synthetic materials, they can be washed. Hose them off frequently or throw them in the
washer, but let them dry in the sun instead of the dryer to prevent damage. Stuff
newspaper inside the shoes to absorb the moisture. You may want to buy two pairs of shoes
so you’ll always have a dry pair.
Shoe Wear
Running shoes wear out two ways. The soles and heels grind down, of course, but the
cushioning materials also fatigue and compress. You can repair the outer surfaces, but the
shoe won’t be as good as new if compression has changed the original shape and
thickness of the sole. Most running shoes need to be replaced after 500 to 1,000 miles of
wear.
Shoe Inserts
You can make a good shoe better by inserting protective devices. These include insoles to
replace those provided by the shoe manufacturer, upgraded arch supports, heel cushions,
and custom-made shoe inserts called orthotics. The first three products are sold in sports
stores, and the orthotics are prescribed by a doctor. Use these devices only if you are
troubled by injuries.
Leg Care
Runners fall into two general categories: those who run on the ground and try to pound it
flat and those who run over the ground, using the earth as a springboard for staying
airborne. Let the springboard serve as your model. It’ll save your legs lots of
abuse.
Some runners will never sneak up behind you. Without looking over your shoulder, you can
hear them coming—Clomp! Clomp! Clomp! You can almost feel their impact. The
noise indicates two related problems: overstriding (reaching out too far with the feet)
and landing with the knees locked. These can lead to injury.
Strive for silence in your running. This begins with a knee that is slightly flexed so
that it can bend on impact. The foot then lands more directly under the body and at
midfoot rather than heel-first. As the ankle unlocks, you rock quickly back onto the heel,
then forward again for lift-off.
To put more spring into you run, check the foot, ankle, and knee.
- Foot. Make full use of it, from heel to midfoot to toes, as you roll through the
running motion. Give a little push with the big toe as you leave the ground.
- Ankle. Flex it. Use it to get more bounce. The more rigid the ankle is, the more
jarring the contact with the ground will be.
- Knee. Lift it. The lift of the knee controls the ball of the foot. If the knee rides
low and rigid, your foot will barely clear the ground. Pick up the knee and bend it.
- Finally, keep the word prance in mind as you perfect your foot-leg action. Run as if
you’re proud of yourself—quietly proud. You legs will thank you for it.
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