The most important piece of equipment a runner requires is a good pair of running shoes. So what do you need to know to find out what shoe is right for you?
According to Dave Howell, owner of Total Runner specialty running shop in Southfield and Southgate, most runners buy shoes that are too small. "Running shoes generally need to be between one to one and half times larger than your work shoes". Comfort, injury prevention and performance are the keys to finding the right shoes.
Every day Howell and Bob "The Shoe Guy" Baril attend to customers with obvious shoe problems. Finding the appropriate shoe and size may seem like something simple but with over 22 years in the business they often use their experience and intuitiveness to help them with their customers. Baril usually can sum up a runners biomechanics structure and determine how much they overpronate or how high or flat their arch is. Measurements are more than just finding shoe size. Knowing where the ankle is centered over the foot and what medial support is required helps in determining the right shoe.
Measuring foot size is critical. The foot tends to spread as you get older and the toes need more room when you are running — tending to push against the front of the shoe. Black toes, calluses and blisters are signs of not enough room in the toe box. "If the ball of your foot is sore, it doesn’t necessarily require more cushioning in the forefoot. Instead, it could mean the shoe is too small and your toes are squeezing your heel back into the shoe as you run".
Howell and Baril generally narrow down the needs of a runner into five or six shoes. Motion control, stability and shoe weight are key components in coming up with the right shoe. At one time wear pattern was an indication of what a runner needed, but today better materials make it harder to see deformities and shoes now keep their shape longer.
Plantar fasciitis is one of the most common injuries seen in runners and more so in non runners. At Total Runner, the stores have a chart to remind employees to take the time to explain this problem in a way that people can understand. Flat feet and being overweight are two key causes. "A good arch support which takes the pressure off your heal could save you a lot of money if you start with this fix first".
Tip of the week: Put no more than 500 miles on your running shoes. Use at least two pair to let the other dry out after runs. Five weeks before the marathon ask yourself if you will need a new pair before race day.
Race of the Week: Coming up on Sunday, June 10 at 8 am, For Women Only Run, Gallop Park, Ann Arbor. For more information contact Lisa Hess at 734 663-5680 or [email protected]
Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226
or [email protected]
