Is There a Perfect Running Shoe?

I was reading a great article in the New York Times blog today "Bill Rodgers and the Perfect Running Shoe". In it, Bill Rodgers, who won the Boston and New York Marathons in the 70's and competed in the Montreal Olympics, discusses his feeling on running shoes.

There were a couple of points he made that I thought were great:

You own a running store. Why do you think it makes such a difference to shop at a specialty store rather than a larger sporting goods store?

I don’t think it’s that unusual to have a pair of shoes you just don’t like, and they end up being your gardening or walking-the-dog shoes. I always tell people to go to a specialty store in their area and get fitted for shoes and find the right shoe for your foot type. You may want to try on two or three or four different pairs of shoes. Compare one company to another. The staff will look at how you move, let you run a little bit, see how your foot hits the ground, see what your arch is like. They will help you try to find what works best.

I've written in previous posts that a specialty running store is ideal for purchasing the right shoes. The staff is well trained and it is worth paying slightly more for the shoes to get the knowledgeable service. Two great stores in the Houston area are Luke's Locker and Fleet Feet.

Here's one I don't agree with 100%:

How do you know when it’s time to buy a new pair of running shoes?

I know the shoe companies say 500 miles. I never go by things like that. I go by feel. When you’re on a run and you land on a rock and you feel it on your foot, when that happens you know your shoes have lost a lot of their cushioning or support and you might be wise to invest in another pair of shoes. I am one of those people who pushes it. I like the broken-in feel to my running shoes. When they seem to fit really well and lace up really well, to be one with your foot, that’s what you really want. If you have that, then you have a great shoe.

I know where he's coming from, but I can't agree with going entirely by feel. When a shoe is breaking down and losing its intrinsic support, it happens gradually. It's difficult to really sense those minor changes, but they have a great effect in how your foot functions. I suggest you log your mileage on your shoes and use it as an objective indicator, in conjunction with the more subjective feel of the shoe, to determine when a new shoe is needed.

The great thing about getting and taking advice is seeing how others do it and take the good and leave the other stuff. Finding interviews like this one with Mr. Rodgers is invaluable to athletes and it's fantastic to have access to it. If you live in the Boston area, be sure to visit his store Bill Rodgers Running Center.

Marathon Training: The Week Before Race Day

Running a marathon is no easy feat. It takes months of preparation and dedication. After this long preparatory process it is important to take the final steps the week before the race to make sure you are maximally prepared to take on your marathon. Here is a day by day schedule of what you should be doing to prepare the week before the marathon.

Monday - Rest day. Do not run today since you probably have done a 4 mile run the day before, but make sure you still stretch out well and stay hydrated.

Tuesday - Run 3 miles today. Make sure you stretch before and after your run and drink plenty of fluids throughout the day.

Wednesday - Run 4 miles today. Stretch out well today and stay hydrated. Plan out how much time you are going to need to get to the race and decide if you are going to drive or take public transportation. You do not want to be stressed out about these details the morning of the race.

Thursday - Rest Day. Do not run today but make sure you still stretch out your muscles to prevent them from getting too stiff. Don't forget to hydrate well today.

Friday - Rest Day. Do not run today. Check the weather to see what to expect on race day. Make sure you have the proper shoes, socks, and outfit for the weather. Don’t forget to stretch!

Saturday - Run 2 miles today. Make sure you take it easy on this run. The whole point of this run is to get your muscles moving the day before the race. Stretch out well before and after the run to make sure that you will not be stiff for the big race tomorrow. Have a hearty dinner filled with high protein and carbohydrates such as spaghetti and meatballs.

Sunday (Race Day) - Make sure you eat before the race. Don't eat anything that you normally wouldn't before a race. Some good choices are oatmeal, a bagel and cream cheese, or a cereal with fiber and whole grains.

The week before a marathon is the time that you make sure that you are hydrated for your race and have eaten the proper foods so that you have enough fuel to run 26.2 miles. Be sure you have tapered and stretched enough that muscles are rested and ready to run. If you follow these simple steps the week before the marathon you will complete your marathon training and ensure a successful race.

Walking Safely for a Cure

There are many walking fundraiser events these days that truly tests a person’s endurance. The Houston area hosts several of these events every year. One of the most popular examples is the two and three day breast cancer walks in which you can walk the distance of almost two marathons. The way most of these events work is you walk all day, sleep in a tent overnight, and then get up the next morning to keep walking. While causes like breast cancer really strike a cord with people there are a couple of things that people must keep into consideration when taking on a challenge like this so that they can prevent getting hurt.

1. Listen to your body, not your mind:
Many times when people are walking or running for a cause they get very emotionally involved in their drive to finish the race. It is important to listen to your body. If it hurts, stop!! Just because you don't finish a race or event does not mean you are letting someone down or that you don't care about the cause.

2. Just because you are a runner doesn't mean you are a walker:
There are many runners out there who attempt to do one of these long walks and find themselves more sore then after they run…this is natural. Walking uses different muscles than running, so it is like your body is starting a new exercise routine that it is not used to.

3. Don't be afraid to stop for aid:
At all of these events there are always medical and podiatry tents to care for race-day injuries. One of the most common injuries seen when walking long distances is blisters. If you stop at a podiatry tent, there are many trained medical volunteers who are there to help drain your blisters and bandage you up so that the rest of your race will be more comfortable. It also prevents further trauma that can cause infection.

Walking for a cure is one of the most emotionally gratifying things you can do. Just make sure that if you attempt a walk with a distance longer than you’re used to that you know what to expect. Listening to your body and stopping for help if you need it, even if you are an experienced runner, should not be a blow to your athletic psyche.

What You Should Know Before Trying Barefoot Running

Barefoot running is an extreme form of running that has become increasingly popular in the past decade. There are many barefoot running groups and websites that swear that barefoot running is healthier for your body than running with athletic shoes. They claim that your body is created with natural fat pads on the balls of your feet and if you use these fat pads properly you will avoid injury and strengthen your muscles. Although many podiatrists, barefoot runners, and shoed runners will debate as to which form of running is the "best" for you, there is no concrete right or wrong answer out there. This being said, there are some important facts to take into consideration when considering trying barefoot running.

1. Start Slow - Yes it may be true that our ancestors walked and ran around without shoes on, but they also acquired thicker and tougher soles on the bottom of their feet throughout their lives. If a normal individual who is use to wearing shoes tries running 3 miles on a sidewalk they will have extreme pain upon finishing. One most build up a tougher sole by starting on softer surfaces like grass for short distances and then building up their workout.

2. Barefoot running is not for everyone - Because you have no protection of your feet they are at risk of getting cut or scraped on rocks, glass, and other objects outside that are almost impossible to avoid. If you have any blood clotting problems or diseases that prevent proper healing of your feet, such as diabetes, this hobby is not for you.

3. Barefoot running shoes - There are now "barefoot running shoes" on the market such as Vibram Five Fingers. These are very thin shoes that look like gloves for your feet. Don't think that because you are wearing this minimum protection that you are ok to go and run 5 miles. They still don't provide much support and must be eased into just like described above for beginning to run barefoot.

Although most podiatrists would not recommend barefoot running, it is inevitable that if you are interested in the sport that you will probably try it anyways. Just keep in mind that you must start slow and try to build up a thicker sole on the bottom of your foot in order to be able to handle the pain that can come from running barefoot.

Are Charity Marathon Training Programs Doing Harm?

It's a very tempting proposition...raise money for charity and at the same time train to reach a goal that most never even consider trying. I am all for fitness...as a podiatrist in Houston I recognize that an increased fitness level helps to prevent diabetes, heart disease, and some forms of cancer. Not to mention the immeasurable other benefits, such as being a role model to your children and community.

When it comes to marathon training, however, you must be careful about how you approach it. Everyone is different and it is tough to take a one-size fits all approach to training. I was reading an article today printed in the Baltimore Sun that, while recognizing the good they do, show concern that attracting someone passionate about a cause to run a marathon for it can lead them to injury by not equipping them with a sufficient base.

Often, these training programs can provide online support and training programs. It is impossible for the program to customize this to each runner, although they usually have workouts for skill levels. Some programs may have a local affiliate which is led by an expert who can coach you. This is a much more ideal situation.

For more information, please see the article I wrote last month on this very topic.

Choosing The Right Running Shoe

Everyone has that old pair of running shoes with their soles warn down, lining ripped out, and arches gone but they just wont throw away. Although you may be sentimental about an old pair of shoes there comes a point where you need to throw in the towel and buying a new pair of running shoes. Trust me, your feet and back will thank you when you realize how much more support you are getting with a new shoe pair of running shoes.

Although it may seem like all running shoes seem basically the same, this is not the case. There are many factors that go into making a shoe that every runner should know in order to figure out what shoe is best for their feet. The following is a list of things to look for when buying a new pair of running shoes.

1. When you run you want to be able to easily bend your forefoot while keeping the rest of your foot stabilized. An easy way to check for this is to try and bend the shoe. If the shoe easily bends in half at the middle of the sole then this is not a stabilizing shoe. However, if the shoe bends at the forefoot then the shoe passes the first test.

2. It is important that a running shoe is able to maximally support your foot in order to prevent ankle sprains. A quick test to check this is to grasp the shoe at the front and back and then try at twist the ends in opposite directions. There should be a fairly good amount of resistance to twisting or the shoe will not help prevent you from twisting an ankle.

3. To test the support of your heel a quick test is to try and push in on the left and right walls of the back of the shoe, above the heel. You should not be able to push in much because this part of the shoe should be able to resist these forces in order to stabilize your foot.

When you finally decide to get rid of that old pair of running shoes, remember to perform these simple tests in order to see which shoe is going to provide you the most support. If you have questions about which shoe will be best for your foot type then you will want to consult with a podiatrist. Most podiatrists keep a list in their office of which shoes are quality and which shoes are good for people with varying foot types and mechanics. A podiatrist can be a helpful tool in helping choose a shoe that is going to maximally support your feet in order to prevent injury.