Running Shoes

The Sydney Running Festival is this weekend (good luck to all of you participating and don't forget your massage next week) and the Triathlon Season is upon us, so with this in mind I thought you'd like some advice on running shoes.

This from Andrew Bull, Sports Podiatrist at Sydney Sports Med:

I’m often asked which brand is the best, and although there are some brands that “get it right” more consistently, most brands have shoes that are suitable or unsuitable for each runner. To those new to running, a podiatrist or a runners shop can help you to determine the amount of cushion or motion-control needed. However, then you need to find the right shape of shoe for your feet. This emphasizes the need to be fitted correctly by a running specific shop.

Most important is the length. Always fit your shoes after exercise and with the correct thickness of sock (and with your orthotics if you wear them). Your feet can expand quite dramatically as they impact the ground, and swell up to a full size in longer events. The usual rule is a full thumbs width from the end of your longest toe to the end of the shoe. If you have two different sized feet, you need to fit for the bigger one. If the difference is dramatic, there are now some websites catering to this problem. Sounds basic, but I’ve lost count how many black toenails I’ve drained after marathons and Oxfam trailwalker.

Next is forefoot width. If you have particularly wide feet, you need to look for shoes that are 2E or 4E for men, or D or 2E for women. Some brands also cater for narrow women’s feet with a 2A fitting. New Balance, ASICS & BROOKS all have shoes available in different widths.

For those needing to help reduce slippage using a heel-lock lacing technique (ask your pod or sports shop) can help to pull the heel back into the shoe.

Happy running (and don't forget to stretch)!

Heels

Addiction to high heels is the curse of the modern woman with heels up to 15cm and platforms and wedges are also holding their own.

However there’s a price to pay for wearing high-rise heels. Achilles shortening, plantar fascitis, metatarsalgia, bunions, calluses, sprains and factures can all be caused as a result of excessive wearing of high heels. Painful bunions, calluses and corns are the most common symptoms of wearing high heels too often - not to mention the strain it places on your lower back and therefore the rest of the spine.

What about wedges??
Wedges are reported to be just as unstable as stilettos. Because of the tapering, wedges aren't really a stable shoe. There isn't much support built into the shoe to keep the foot directly on the platform. Most of the time you hear that people's feet have slipped sideways and they have actually toppled over, fallen off the platform and done quite nasty ankle injuries.

Tips:
Don't wear high heels! The best size shoes are medium height(2-4cm).

Buy shoes with soft inner soles and a good arch support.

Wear wide, deep shoes that provide good support for your feet

Avoid shoes that don't have enough toe room/are too small for your feet

Try and wear shoes that control the heel with a strap, cup. laces etc.

High heels should be kept for special occasions only. Think of them as "limousine shoes" ... from the house to the car to the next seat! They're not for walking/standing/dancing in.

Any shoe you buy should be comfortable as soon as you try it on — it shouldn't need "wearing in".



Resource: published by www.sydneysportsmed.com.au, June 2009
Written by: Niamh Wynne, Physiotherapist