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.