Why a Special Shoe?

A special running shoe is essential for anyone who is going to run long distances. The proper shoe will provide cushioning for the foot and leg, and support to the feet. SNEAKERS WILL NOT DO!

Every sport places a different type of stress on the foot and leg. The proper shoe for another sport is inappropriate for running, just as a running shoe should not be used when participating in other sports. For example, tennis shoes and basketball sneakers are inadequate for running because they offer no cushioning for support. In contrast, wearing running shoes for other sports may lead to an increased risk of ankle sprain.

Each foot of the runner hits the ground at an estimated 800 times during every mile of running. The forces generated are about five times the body weight and must be absorbed and distributed evenly, enabling the runner to continue with- out putting undue stress on any one area of the body. The proper shoe assists the body's shock absorption and distribution mechanisms.

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What Should The Proper Shoe Look Like?

The proper shoe should feel slightly spongy when the runner walks on a hard surface. The shoe should bend easily in the area of the ball of the foot. To avoid excess twisting of the foot, the shoe must have a firm heel counter, a wide heel (approximately 2 1/2"), and a slightly raised support under the arch. A heel lift of about 3/4" should be present in order to allow the runner to maintain good posture.

The shoe laces should only be drawn firmly about the instep, NOT across the forefoot. Sometimes, it may be necessary to use two sets of laces. The set for the forefoot is left loose, and the set for the instep area is firmly laced.

The type of sole on the shoe is relatively unimportant to most beginning and intermediate runners. The waffle bottom has become the fad, but there are numerous shoes available with assorted tread designs. These designs attract the eye but do not enhance running. The life of a shoe is accepted to be approximately 400-600 miles. Try to avoid holding onto a "favorite pair" for too long as the padding will become less absorbent of impact as the shoe wears out.