Things you must look into before selecting shoes for endurance training
Not all of us are blessed with the perfect feet and so it becomes imperative to acquire that perfect pair of running shoes. Runners would spend a lot of time with the shoes around the feet. Determining the exact type of feet and how they touch the surface while running is very critical.
Flat feet tend to have fallen arches, making them flexible but prone to overpronation - an inward rolling motion. Neutral feet are the most biomechanically sound. High-arched feet (cavus foot) are essentially with very high arc and the excessive weight is placed on the ball and heel of the foot.
Selecting the Right Shoe
In 1917, Goodyear made Keds as an athletic shoe and Adolf Dassler, the father of the modern running shoe, began making them in 1920. Barefoot runners used to hit the ground with toe first as it minimizes forces that jar the body. But with new running shoes it is heel-first and that can mean a lot of force on the body.
Over using shoes may affect the gait and increase the risk of injuries as they start losing their cushioning and stability. The feet, Achilles tendon and shins are the first to suffer but it will often radiate upwards. Every runner has an injury threshold between 10 - 40 miles per week and is important to identify it. Also investing on a new pair after 100 miles would a wise thing.
To ensure best-fitting shoe, it should fit properly from heel to toe. You must look into the following aspects:
- Heel - It should fit snug, but not tight. There may be some heel movement, but it shouldn’t be uncomfortable.
- Width - Foot should be able to move side-to-side in the shoe’s forefoot without crossing over the edge of the insole.
- Length - There should always be a thumb’s width of space between the longest toe and the end of the shoe as the feet swell and lengthen over a run
- Instep - Shoe’s upper should feel snug and secure around your instep.
- Flex and Feel - The shoe should bend and crease along the same line the foot flexes. It should complement and support the stride.
Inherent Risk
Over-training and overuse injuries occur when repetitive stress is placed on the body without sufficient time to repair. Injuries do not erupt from nowhere and blindside you but they give away enough signals like aches, soreness and persist-ant pain etc., to prevent them.
Plantar fasciitis and Achilles tendonitis conditions are common among runners, particularly in those who participate in marathons. There are many potential environmental factors that contribute to the risk of overuse injuries and shoes are the most critical one. Proper running shoes will not only minimize but also prevent these injuries.
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