Running (cont.)
What shoes should I wear when running? What shoe should I buy?
Footwear
Although research does not necessarily
prove that shoe type prevents running injuries, I suggest running shoes since
they do provide support in the midsole and padding and reinforcement in the
heel. You hit the ground with two to three times your body weight when you run, and
so I think it's prudent to wear footwear designed specifically for the activity.
The type of foot you have and your running style will
determine the shoe that you purchase. The first thing to do is determine your
foot strike. Foot strike describes how your foot hits the ground. Normally your
heel lands first (heel-strike), followed by mid-foot strike and flattening of the
arch to absorb impact (very important), then the forefoot strike (front of your
foot), and finally the push-off to the next stride. Soft heel-strikes with a
smooth gait pattern and some flattening of the arch will reduce the impact on
the foot and cause less stress in joints as high up as the hip (the ankle bone
is indeed connected to the hip bone!). There are three types of foot strike:
1. Pronated foot strike. Pronation is the term to describe when your arch
flattens on foot strike (for example, when you have flat feet) and causes your foot to
invert, or roll in. Excessive pronation will cause your ankle and leg to twist
and can lead to stress fractures, shin splints, and other lower-extremity
injuries. You're probably a pronator if the inner edges of your shoes wear out.
2. Supinated foot strike. Supination is the term to describe high arches that
don't flatten. This is a problem because if your arch doesn't flatten and your
foot doesn't roll in at all, then you lose shock absorption on foot strike.
Excessive supination can lead to ankle sprains, Achilles tendinitis, plantar
fasciitis, and iliotibial band syndrome. You're probably a supinator if the
outer edges of your shoes wear out.
3. Neutral foot strike: An efficient amount of flattening of the arch is
called "neutral" foot strike. This provides plenty of shock absorption and
enough energy for you to have a powerful push-off.
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