All
you want is to perform better; to keep on advancing and bettering
previous performances.
This
is true whether you are a professional athlete or a weekend jogger
seeking improved fitness. For many of us (and triathletes in particular),
a substantial improvement in performance can be attained simply
by spending more time running.
However,
injury or the presence of pain, are often key factors in limiting
the ability to log k's consistently. Whether it’s shin splints,
IT band pain, plantar fasciitis, or any number of other ailments,
discomfort will surely dampen your enthusiasm for running. SSR is a store for professionals and amatuers who wish to improve their performance and ensure that risk of injury is minimised. Only professional advice for the benefit of your sporting endeavour is provided as we are only interesting in providing you with the best equipment most suited to your individual requirments.
So
how can pain and discomfort be avoided?
The
three most common causes of injury in runners are doing too much,
too soon, not stretching enough (aren’t we all guilty of this?)
and improper footwear. A sound training plan along with advice on
proper stretching before and after a run should help you avoid the
first two pitfalls. Getting correctly fitted in a quality running
shoe will help you avoid the third. We at Southside Runners believe
that this can only be achieved in a specialist running store, run
by runners, for runners.
What
to Consider When Selecting a Running Shoe?
Let’s
start by saying that this is a selfish process. It’s all about
you. Just because your friend, your coach, your hero, or anyone
else wears a particular shoe, that doesn’t mean that it’s
the right shoe for you. Equally important is the fact that different
shoes are designed for different purposes. There are shoes that
provide maximum, moderate or mild stability for runners who exhibit
varying degrees of instability in their gait. There are shoes that
offer very little stability, and shoes that offer almost no stability
at all for runners with a very efficient gait. There are also performance
trainers and racing flats – “go fast” shoes that
are ideal for race day or fast training days. Then there are trail
shoes, designed to provide certain benefits for runners who spend
most of their time on rugged terrain. Needless to say, selecting
the correct shoe for you can become confusing very quickly.
To
eliminate this confusion and find the ideal shoe, there are a number
of factors that must be considered during the fit process:
- How
do you intend to use the shoe and what for
- Biomechanics
- Foot Characteristics
- Fit, Feel & Ride
Let’s
break each of these down to understand the role they play in shoe
selection.
Usage,
what am I using the shoe for?
How
do you intend to use these shoes? It’s a simple question,
but one that can have many answers. Different shoes are made for
different users, but also for different usage intentions. The type
of activity and distance, whether it’s marathon training,
a 5K or 10K road race, a triathlon or a walking event can play a
role in proper footwear selection. Likewise, the surface you intend
to run on, whether it’s the trail, track, treadmill or road,
can also influence footwear selection.
Biomechanics
This
is perhaps the most important factor to consider when selecting
the right shoe. Biomechanics refers to your pronation tendency,
or the degree of stability your foot exhibits as you are running.
Evaluating biomechanics requires participation by a second party,
whether it’s a coach or other individual trained to observe
you correctly. The best way to understand your pronation tendency
is to have yourself filmed while running (referred to as “Video
Gait Analysis”). As mentioned previously, footwear is classified
by the degree of stability it provides. Watching frame-by-frame
footage of your gait cycle gives you (and the person trained to
interpret the results) a chance to observe the nuances of your biomechanics,
thereby understanding the degree of stability you will require in
a running shoe. In the absence of Video Gait Analysis, Southside
staff are trained to observe your potential pro-nation tendancies
visually in store, and advise accordingly.
Foot
Characteristics
Once
your biomechanics are understood, foot characteristics become the
next consideration. While biomechanics will dictate which category
of footwear is appropriate (based on stability), foot characteristics
will provide an understanding of which shoes may be appropriate
within a specific category. Arch type, width of foot, inconsistencies
in your feet, injuries, and use of orthotics or inserts are all
important factors here. An individual with a high arch will require
a different level of support than a person with a flat arch. Likewise,
foot width is crucial to understand as different shoes are built
to accommodate different widths of feet. Foot inconsistencies (such
as neuromas, bunions, hammer toes and other distinct attributes)
and any current injuries also play an important role in determining
which shoe is most appropriate. Previous shoes you have run in and
the experience you had in that shoe can also be a factor in this
step. If an individual has run in a particular shoe and experienced
discomfort or injury as a result, then, obviously, that shoe probably
does not warrant further consideration. Likewise, if a shoe has
worked well in the past, this should be taken into consideration.
Fit,
Feel & Ride
This
is the stage where science meets art. It is important to try on
a few different pairs of shoes that match your biomechanics and
foot characteristics. When trying on shoes, be aware of various
attributes of each shoe, including fit (length, width, heel stability
and toe box volume), feel (how the shoe contours to your foot),
and ride (cushioning, responsiveness, weight and transition from
rearfoot to forefoot). Be sure to run in each shoe in order to get
a true understanding of how each shoe performs while being used
for its intended purpose.
A final
word on shoes - proper shoe selection is not always enough
to control the effects of underpronation or overpronation when running.
You should consider orthotics (inserts for your shoes made specifically
for your foot) if changes in footwear are not successful in eliminating
problems. Custom-made orthotics can help decrease the effects of
existing biomechanical problems.
Now,
a word about socks - these are important too.
Now
that you have invested some time and money to make sure you have
the correct running shoe, spend a little more of both to make sure
you have a good sock. Otherwise, you will be negating some of the
technical aspects of the shoe and detracting from your overall experience
(one note: be sure that the socks you wear while trying on shoes
represent the thickness of the sock you will be wearing when running
in these shoes…this can affect the fit of the shoe, dramatically
in some instances). With socks, there is much less to consider than
with shoes. The primary consideration is to stay away from a cotton
sock, which will absorb moisture and potentially lead to blisters
and warmer feet. Once you have found a sock that provides breathability
and moisture wicking attributes, other factors (quarter cut vs.
low cut and degree of thickness) come down to personal preference.
Southside Runners recommend Sofsole and X-Socks
to ensure that these requirements are met.
The
reason that Southside Runners emphasises the technical requirements
that are so important in shoe selection is that you must go through
the process of selecting a running shoe with an individual who is
qualified to both observe you properly and make the correct footwear
recommendations. This is why Southside are a specialised running
equipment store.
Your
best chance for success is to visit Southside Runners, where the
owners and staff are runners who have been trained to understand
biomechanics, foot characteristics and the many technical attributes
of the carefully chosen range of shoes that are available. Remember,
Southside owners and staff are passionate about running, just as
you are (or hopefully will become), and will be excited to help
improve your experience in the sport in a friendly and non-intimidating
manner.
So
that's it. Selecting the right shoe has been de-mystified. And hopefully,
this will allow you to enjoy many kilometres on the road, track
or trail, thereby allowing you to become a better runner…which,
after all, was the objective that will see you continually improve
your performance and fitness.
