Up to 90% of all running injuries are caused by wearing the wrong
shoes. You can purchase the most expensive running shoes on the market, but
if you don’t buy shoes that are designed to fit your arch type and to
compensate for weaknesses in your foot, you will probably experience
problems at some point. The ideal shoe for marathon running are racing
flats which are lightweight and with less cushioning than other shoes.
Overweight runners, however, will need more cushioning to absorb pressure
on the leg. The most important thing to determine before you start
shopping for running shoes is what kind of arch you have.
Wet your feet and
walk on concrete, for instance, on a swimming pool deck. Examine the
impression of your feet. If you see that the heel and the forefoot are
jointed by a band ½ the width of the foot, you have a normal arch. If the
band is less than half the width of the foot, your arch is high, you
will need a shoe with more cushioning and may need orthonics or to do
special exercises.
If the band is more than ½ the width of the foot,
you have a flat foot and will need a motion controlled shoe with a firm
midsole. Always take a seasoned marathon runner with you to pick out
your shoes. This is a good time to go to the mall and shop rather than
ordering something online.
Born to Run
You’ve done it since you were a baby, but is your running technique
right for the big race? The best place to land is on your heels or midfoot
and to roll forward. Running on your toes is fine for sprinting races,
but in “the long run” a toe landing will make the shins sore and
tighten the calves. Keep your hands at your waist; holding the hands at a
lower level will wear you out. Your hands should be relaxed rather than
clenched in tight fists. Make sure your posture is straight, your head is
up and your shoulders are level. Don’t bounce; it is too hard on your
legs and feet. Land softly on your feet and roll forward.