February is often the month that runners come out of hibernation, dust off their running shoes or lace up for the first time, and begin to hit area roadways, trails or treadmills. It’s a great time to kick the winter blues and jump-start a spring exercise program, according to fitness experts. Running is a popular choice because there’s very little equipment or training needed, but experts agree the one critical item needed—good running shoes—can often stand in the way of success.
The first step to selecting a running shoe is analyzing the shape of your foot, according to Mark Amway, owner of Inside Track, a central Pennsylvania chain of four athletic shoe shops based in Lancaster (www.insidetrackpa.com). A runner himself, the former high school health/physical education teacher says there are three basic categories of shapes: People with a “neutral” type foot with a mid-to-high arch, those with a mid-to-low arch who need more stability, and those with extremely flat feet—what he calls “Fred Flintstone feet”—who need shoes with motion control.
Just as everyone has a unique fingerprint, everyone has a unique footprint—including shape, structure and function. Going to a shop specializing in running shoes—often staffed with experienced runners—can put you on the right footing.
After analyzing shape, many experts consider the function of your foot, according to Fred Joslyn, owner of Fleet Feet Mechanicsburg (www.fleetfeetmechanicsburg.com). A former collegiate runner and coach, Joslyn continues to coach adult runners of all abilities. “Function refers to the elasticity of the foot—any stretching that takes place, and any pronation of the foot—motion from the inside to the outside of the foot,” Joslyn explains. People who over-pronate have a tendency to roll their ankles, but Joslyn says a little pronation is normal.
The next series of questions, further narrowing down the perfect choice of shoe for your foot, have to do with your favorite running routes and surfaces. “We’re trying to get you into the best possible shoe for your type of foot, for the amount of mileage you’re running, and [for] the type of running you’re doing,” Amway says.
Some shoes have special features that can fine tune your choice of footwear, Joslyn says. Features include firmer support, extra cushioning or higher arches.
A fairly new feature to the market, seamless shoes can help runners avoid blisters. Asking runners whether their goal is to run longer distances or faster distances can help steer them into the proper shoes as well. For example, competitive runners with an eye on speed may want to give lightweight shoes a spin.
Both men agree that they’re in business ultimately to support the thriving Central Pennsylvania running community. Joslyn says he doesn’t want people, especially new runners, to feel intimidated. “[Because we are] working in a running store, people assume we’re competitive runners, and although we have accomplishments, we’re here to help people find the perfect shoe for their feet based upon their own unique goals.”
Amway has a similar footwear focus. “I always want to treat my customers the way I like to be treated. Our philosophy is not to up-sell people, but to find them a good shoe for what they need.” You could say he is putting his best foot forward.
How to Avoid Foot-Related Injuries
The most important factor when choosing running shoes is simply whether they are comfortable, according to Dr. John Rodgers of Orthopedic Associates of Lancaster
(www.fixbones.com).
Rodgers, a runner himself, says the most common types of foot injuries among runners include plantar fasciitis, tendonitis, stress fractures or shin splints. “Most of these are due to overuse or repetitive activity because when you’re running you’re doing the same thing over and over,” Rodgers explains.
“I would also caution runners against minimalistic shoes. There was a big trend towards barefoot running for a while…we saw a fair number of injuries as a result.”
The Central PA Running Community: Growth and Strength
Just as there are more choices in running shoes than ever before, Amway believes there are more types of runners and more women joining the Central Pennsylvania running community than ever before. “It’s always been a great place for competitive runners, but in the past five years I’ve seen a bigger turn towards the ‘couch to 5K’ runners, people doing mud runs, and all other types of races…it’s not only about being the fastest person anymore…but it’s about people in their 30s and 40s starting or returning to running, making it a more popular and mainstream activity,” he says.
On Your Toes: Tips from the Pros
Track your mileage: Recycle your shoes every 300-500 miles as a general guideline, says Dr. Rodgers. That means someone who runs three miles, two to three times a week, totaling about ten miles per week, will generally wear out a pair of shoes in about a year.
Pay attention to your shoes: “Although 300-500 miles is the guideline, it’s not as simple as that,” says Joslyn. “It also depends on the way your foot strikes the ground and the weight you put on the foot. As the shoe gets compressed, the support goes down, so some runners wear out shoes faster than others.”
Stick with what works: If you find a shoe that works for you, Dr. Rodgers advises runners to stick with it, as long as it’s comfortable and available.
Rotate: Rotating between two shoes has benefits, according to Joslyn. “Since injuries to runners are caused by repetitive motion, often switching to another shoe stretches the tendons or muscles in slightly different ways and can help avoid injuries.”
Size is just a number: Running shoe sizes tend to run a little smaller than dress shoes, so Joslyn cautions runners against insisting upon a specific size but instead suggests focusing on a proper fit.
The third time’s the charm: Joslyn says the average person tries on three pairs of shoes before making a selection.
What to expect in the wallet: Joslyn says most runners should anticipate spending between $100-$130 for a good pair of running shoes.
Color isn’t king: “Some people will buy shoes on cosmetics,” Amway relates.“But color should be your last consideration once you find several shoes that could work for you.”
Stay offline: Amway says people should never purchase shoes on the Internet, especially if they’re new to running. “There’s no way of knowing how they’re going to feel on your feet.”
Being light isn’t always right: “Some runners say their number one criteria for a shoe is lightness,” says Amway. While lighter versus “heavy” shoes can result in faster times, “they don’t have the support of a more traditional shoe, and there are risks.”
Good shoe, bad shoe: “People often have a recommendation from a friend or read about a certain type of shoe online,” Joslyn says. “But every person’s foot is different—one shoe can be great for someone but not for another person.We don’t like to say there are badshoes—just a wrong fit sometimes.”
Hit the trail: A new trend in running, trail running, demands shoes with more traction and durability. Joslyn says some trail shoes even have rock plates, so that you don’t feel the impact of rocks on the bottoms of your feet.
Never push through pain: “You don’t want to ignore pain that’s increasing in frequency or intensity—that’s a sign to stop. An ache or pain that goes away after half a mile is ok,” according to Dr. Rodgers.
