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Online Running Gear Newsletter #5

March 16, 2009 by Jacquie  
Filed under Current News, Newsletters

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In This Issue…

1) Determine your Foot Type to Choose the Right Running Shoes

2) Followup on Beer and Running

3) Post Race Recipe

Hi Again,

Last time I wrote I was tapering for the Victoria Marathon. Seems like so long ago now that I felt in shape enough to get out there and run for 4 hours. These days, with my work schedule as busy as it is, it’s sometimes hard to get an hour long run in.

The Victoria Marathon was euphoric for me. It was a beautiful crisp day and I felt great. Of course, we tapered, watched our diet and got lots of rest in the days leading up to the marathon, but it was more than that. My energy lasted right to the end of the marathon. I also took over 20 minutes off my marathon time from the Vancouver Marathon just 6 months earlier. Does it get any better?

In this newsletter I wanted to provide you with more information on how to choose the best running shoe for your foot type. There are alot of considerations to keep in mind when choosing a running shoe and it’s difficult to cover everything that you should know about with regards to your “biomechanics”. But I hope to provide a place to start with when understanding your foot type.

Choosing Running Shoes 201

Rule #1 - I believe that I covered this off in my last newsletter…  Please, don’t think that just because someone works in a running store that makes them the authority on what type of running shoe you should buy. I have received the wrong information from salespeople more often than the right information. I apologize if I’ve offended anyone. Choosing the wrong running shoes can be a $100+ mistake and, although running stores typically state that you should bring the running shoe back if anything is wrong with the fit, just try going for a run and then bringing the shoe back to the store and see how easy (not) it is to return.

Nothing replaces educating yourself and understanding your own body/feet mechanics. Armed with this information will enable you to make the best decision as to the running shoe that is right for you. This knowledge can also be useful if (hopefully never) you ever need to trouble-shoot your running injuries.

Understanding your foot type?

Well, most of you have heard the term “pronation”. Pronation refers to the foot’s rotational movement. You will either underpronate (supinate), overpronate or not pronate at all. To get an idea of which category you fall into - take the water test. Simply dip your foot in water and step on something dry.  This will allow you to see your footprint in the watermark. From your footprint you should see one of the following pictures:

Flat feet (low arches): appears as if your whole sole has come in contact with the ground. Generally flat feet are associated with overpronation. As you walk (or run), your foot strikes on the outside of the heel and rolls inward too far. Flat feet do not absorb shock very well and can cause a lot of problems. Those with flat feet are good candidates for orthotics.
Best Runners for flat feet: Motion-control shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned running shoes.

Normal feet (regular arches) - you guessed it - those with normal feet tend not to pronate at all. Their foot’s biomechanics are efficient. When the person with a normal foot walks (or runs), the foot strikes on the outside of the heel and rolls inward just the right amount causing an average sized arch in the footprint.

Best runners for normal feet: Choose a neutral shoe with no added support. Stay away from the higher priced motion control or stability shoes.
 
High arched feet - the band between the heel and the forefoot barely comes in contact with the ground showing a very narrow connection because the foot doesn’t roll inward. Those with high arched feet under pronate (or supinate). High arches are the least common of the three foot types and, like the under pronator, this foot type is not very efficient at absorbing shock.
Best runners for high arched feet: Cushioned shoes with plenty of flexibility to encourage foot motion.
Stay away from motion-control or stability shoes that reduce foot mobility.
The above method is a fairly easy way to get an idea of your foot type, but it really doesn’t give you the bigger picture. I mentioned earlier that pronation is your foot’s rotational movement. When you simply step in water to get your footprint, the watermark is not showing you how your foot operates when walking or running.  This doesn’t show you your foot’s rotational movement.

To get a better idea of your foot’s biomechanics, you could try walking a few steps with wet feet and then study the footprint. This is quite easy to do if you are by a swimming pool with a concrete deck. Get your feet wet in the pool and walk along the pool deck and go back and look at your foot prints.

Another method is to have someone stand behind you to look at your bare feet and ankles as you walk forward. Your feet will either be:

  • very flexible and roll inward excessively (flat feet)
  • semi-flexible and roll inward moderately (normal)
  • rigid and roll inward or outward minimally, or roll straight (high arched)

If you are still not sure, and you are in need of those running shoes right now, choose moderate (normal). Nearly 70% of runners have normal feet that roll inward moderately.

Understanding your foot’s biomechanics is the best start you can do to selecting a good running shoe for yourself. But, that’s not enough; you must also keep the following categories in mind:

  • The terrain you plan to run on (treadmill, off road, on road or all terrains)
  • Your weight
  • Type of running (high mileage, low mileage or racing)
Confused yet? No need to be. If you can determine what foot type you are, you have the biggest piece of the picture right there. Within running shoe types of motion controlled, stability, cushioned etc., you will find that the shoe will have specific features such as being a good shoe for the heavier runner, a lighter runner that would provie better for racing, but may not hold up as well for longer distances.  Pay attention to the specific feature of the running shoe.
 
And, of course, don’t just choose a shoe because you like the colour.  You can tell alot by how the shoe fits.

Read about running shoe care on Online Running Gear’s blog.

Followup to Beer and Running

If you read the last Online Running Gear’s newsletter, you may remember an article on Beer and Running. I received an email back from running legend, Jeff Galloway, that was too late for my last newsletter, so I wanted to add what Jeff said about mixing beer and running in this newsletter:

Jeff - “Alcohol is a central nervous system depressant and a dehydrating agent.  It’s not a great idea to put this in your system when you are pushing yourself and are already dehydrated.

I suggest waiting until the celebration party after the marathon to reward yourself with a beer.”

Thanks Jeff - Even though Jeff never mentioned the carbonation, I think the message is loud and clear.

Post Race Recipe

I wanted to leave you with a recipe for a great post run meal. This is quick, simple, and when served with toast and fruit provides the carbohydrate and protein required for optimum muscle recovery after a long run.
 
Spinach and Cheese Omelet
 
2 eggs
1 tablespoon milk
Salt and pepper
1/2 tsp olive oil
1/4 cup swiss cheese, grated
1/2 cup fresh spinach leaves
  1. Whisk together eggs, milk, salt, and pepper.
  2. Heat olive oil in a 10″ skillet over medium-high heat.
  3. Pour egg mixture into skillet.
  4. Shake pan and stir egg mixture.
  5. Remove from heat when eggs are no longer runny, but are still moist.
  6. Add cheese and spinach on top of egg mixture.
  7. Fold in half and invert onto a plate.
  8. Serve with a side of fresh fruit and 2 slices of toast for a complete meal.

Happy Trails!

Jacquie

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