Week 7 - So, how do you buy the right shoes for a marathon???

This week I thought I would provide some useful info on picking the right running shoe. And instead of me giving my view I thought it would be best to provide info from a professional. Below is a short article from my friend and previous running coach Robson Bond from Active Stride www.activestride.com.au and Director Kent Sweeting from Performance Podiatry.

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HOW TO BUY THE RIGHT SHOES

Performance Podiatry Director Kent Sweeting has put together this handy guide to assist in buying running shoes.

When you walk into a shoe store or log on to an online store, you’re faced with a plethora of flash running shoes that all claim to be the best.  How do you know which is going to be the best for you?  This article addresses two important aspects when selecting running shoes – shoe fit and shoe bio mechanics.

The Perfect Fit

Whatever shoes you are buying, fit is by far the most important factor.  When assessing fit, there is more than just the length to consider.  Other factors which influence shoe fit are foot width, depth, arch height and any bony prominences.

Obviously if the shoes are too small, you’ll start to see bruised and callused toes.  Too long and the foot will slip inside, making the foot work harder to keep the shoes on and again you can suffer toe and nail problems.  In terms of width, I often see people wearing shoes that are too narrow leading to arch blisters and numbness from nerve irritations.  People with clawed or hammer toes should also carefully examine the depth of the shoe to avoid painful irritation on top of the toes.  Also be aware if you have any bony prominences like bunions.  Be sure to find a shoe which has an upper that isn’t going to rub or irritate these areas.

Neutral or Motion Control Shoes?

Over the last 20 years, the production of motion control shoes has increased dramatically.  The idea of these shoes is that they limit foot pronation (or inward roll).  There is a large spectrum of stability or motion control seen in shoes.  At one end, there are the neutral shoes such as the Asics Nimbus (pictured).  These are essentially a cushioned shoe which allows the foot to function the way it wants to.  At the other end of the spectrum are the motion control shoes such as the Asics Foundation which will restrict a lot of foot pronation.

I more commonly see people wearing shoes that are too supportive for them (as opposed to wearing shoes that are not supportive enough).  Motion control is not a matter of more is better.  It’s about matching the shoe style to the bio mechanics of the person.  No longer is pronation a dirty word.  We know that the foot needs to pronate somewhat to allow normal shock absorption.  By stopping all pronation, injuries will often occur.  Thus in recent years, there has been a shift away from prescribing just about everyone motion control shoes with more of a focus on matching the shoe to the foot.

Ultimately though, no one can tell you what feels comfortable on you.  Two people with seemingly identical feet could feel comfortable in different shoes.

If you’re unsure about what shoe is best for you, or if you have any running injuries leading up to the big race, give Performance Podiatry a call.  If you need new running shoes or any other running gear, go to Active Stride.  Performance Podiatry conducts free screenings at Active Stride on the first Saturday of every month.  For more details, call Active Stride.

www.performancepodiatry.com.au   www.activestride.com.au

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I hope that helps you understand the wide range of shoes on offer for running and how to pick the right pair for you. I have tried many shoes over the years and have found the ones that suit my feet, ASIC Gel Nimbus, they might be a bit pricey but you have to look after your feet especially when you are running up to 50kms a week and you will if you are training for a marathon. I am also planning on buying a second pair after the Canberra Half in April and will train and race in this pair for the Gold Coast Marathon. www.goldcoastmarathon.com.au

If the shoe fits happy running :-)

Simon.

PS:  This week felt great, I had a 30, 40 and 50min run, all undulating and all very tough, but I loved it and ran non stop for each of the three training runs. I have also decided to stick with my training plan and build for the Canberra half marathon to be held in April, then switch the the GCM training plan to take me through to the finish line of the Gold Coast Marathon. All in all I am on track (and officially 81kgs down from 85kgs at the start of the year) hope your training is going well too. Love to hear about it.

Week 6 - training takes the next step

After arriving home with a head cold last week I decided it was best to skip the short run of three runs this week and allow full recovery before taking the next step.

On Thursday afternoon, although I was still suffering from a mild head cold, I thought it was best to go for a run in an effort to shake off the lingering nasal congestion and to keep the legs and kilometers ticking over.

The 40min walk/run was my first run since being back at training that I actually felt fit. My legs felt strong and fresh (probably because I had had a good week of rest) and I felt light on my feet which I put down to losing three kilos since I began training this year. (I am happy to say I am now under 82kgs, down from 85kgs at the start of the year) I hit the hills for this run and made it from my place, to Mount Ainslie, up and over the first hill ( a slow gradually climb) and at the 20min turn around had to walk up the hill I had just run down. Thank goodness it is a walk/run week as my heart was about to smash through my chest if I ran any further up that hill!

Yesterdays run tackled the same course. From my place, out to Mt Ainslie around to the left, up and over the slow gradual hill and down the other side into the creek line and around to the right which leads up a another slight hill.

Running tip: for every hill you run down on the way out, you have to run up it on the way home!

It was a beautiful morning in Canberra. It had rained in the early hours and the moisture was still on the ground and the kangaroos were out grazing with their joeys. I must has seen at last 20 kangaroos this morning, some sleeping, some on the fire trail, some bounding off into the trees. Truly a great way to start the weekend: exercising, taking in the fresh air and getting in touch with nature. Now I have a sore knee, bugger.

This coming week I may be switching training plans to one from the Gold Coast marathon website. http://www.goldcoastmarathon.com.au/ each year Pat Carroll a four-time Gold Coast Marathon winner, writes generic 20-week programs will help you get your campaign started and keep you on track! There are training diaries for the Marathon, Half Marathon and 10km run with BEGINNER, INTERMEDIATE and ADVANCED programs for each distance. For a quick link to the training diary here is the link http://www.goldcoastmarathon.com.au/default.asp?PageID=19200

Valintines day tomorrow so no running for this yong man. Out to dinner and a movie. But I will back into training on Tuesday with a 30min run, a 40min run on Thursday and a 50min run on Saturday. I was asked today how far I am running...not sure, but I am hoping I am running 6min kms so around 5kms this Tuesday, almost 7kms this Thursday and just over 8kms on Saturday total of 20kms for the week. Not bad for someone who hasn't been running for over a year but still a long way to go if I want to be fit enough to run a marathon in July. Only 20 weeks to go!

Wish me luck :-)

PS: I volunteered at a local triathlon this weekend and it was fantastic to see so many people of all fitness levels out there giving it a go, achieving their personal fitness goals and for me that’s what it is all about. Setting a personal goal, and then working damn hard to achieve it. Congratulations to anyone who achieved their personal fitness goal this week, you have worked hard and have achieved it, well done :-)

Week 4&5 - Back from running around Australia!

The last two weeks have been fantastic!

My partner, Kate, and I took two weeks off work to travel around Australia. In a short time frame we squeezed in a visit to The Great Ocean Road and the Twelve Apostles, a quarter final match at The Australian Open, a wine tour at Margaret River, a ride around Rottnest Island, a visit to the Fremantle Jail, a run through the city of Perth, Mt Cootha Brisbane and Mooloolaba on the Sunshine Coast. We managed to avoid all natural disasters, catch up with friends, and explore areas we haven't seen before and relax on the beach before heading home and back to work.

My runs this fortnight included a 30min run in Busselton (Home of the Busselton Ironman Triathlon http://ironmanwesternaustralia.com/), a 50min run along the Swan River in Perth, and three 20min recovery runs: one in Brisbane, one along Mooloolaba beach on the Sunshine coast and the final run when I returned home on Saturday in Canberra.

Busselton was dead flat and great preparation for the Gold Coast Marathon. From what I have been told the Gold Coast marathon is flat so running 30mins along the roads of Busselton was good experience for the Gold Coast Marathon. I was surprisingly tired after the run which has prompted me to include more flat long runs in my training as the marathon approaches. (It is no good training for hills if the marathon is flat, you can use hills to build your strength and power but in the end you need to spend some time running on flat terrain)

Swan River reminded me of my days training in Brisbane running along the Brisbane River. I ran early in the morning as it was going to be a scorcher! (Western Australia as you may be aware has not had any significant rain for over 8 years. They are still in drought and are currently experiencing a really bad bush fire season. Crazy when you think about all the flooding that the East coast has and is experiencing this summer.) Conditions were humid due to the sprinkle of rain overnight, but running along the river was well worth it. Plenty of people out and about enjoying the amazing sights Perth has to offer.

Nothing beats running along the beach and running along Mooloolaba was just brilliant. Similar to running along the river but with that amazing cool ocean breeze and the sound of waves crashing on the shore. Again very flat terrain similar to what I expect the Gold Coast Marathon to be like.

The only downside to the holiday is the head cold that I caught on the last flight home. Fingers crossed it will be gone by the time my next run comes around, if not I may have to skip it to allow full recovery. (Lesson learnt - recovery reduces prolonged injury)

This coming week I am back into endurance building by extending my run times. Although my head is a bit clouded at the moment I believe the runs will be: a 30min run/walk, a 40min run/walk and a 50min/run walk. I'll let you know how I go next week :-)

If you need any info on the Gold Coast marathon the website is http://www.goldcoastmarathon.com.au/

Some of my most enjoyable runs have been over the last two weeks. I would love to hear about your favorite running track or the most enjoyable run you have had. Post a comment below if you have a great run to share.

Catch you next week and I hope you training is on track for the Gold Coast Marathon!

Cheers,
Simon.

PS: Still new at this, but I have been told you can share this blog via Face Book, Twitter etc... by clicking on the tabs below, give it a go if you like the blog and let me know if it works :-)