This article is contributed by Good Friend of Team FatBird, Ultraman, an experienced Marathoner n Ultramarathoner who is a member of MR25 and SGRunners Forum.
Shoes
The single most important piece of kit any runner will own. Choosing them is about more than brand-name glamour.
It's absolutely vital that you shop for shoes somewhere where the staff know what they are talking about and will analyze your running gaits.
The Best running shoes
There is no "best shoes", only the best shoe for you. And because models and styles change so frequently, it's an issue you'll need to re-address every time you shop for a new pair. Take advice from the shop staff as regards to your pronation, and be willing to try on a few pairs before you find which would be your most suitable running shoes!
Definition of Pronation: Pronation describes a slight inward rolling motion the foot makes during a normal walking or running stride. The foot (and ankle) rolls slightly inward to accommodate movement. Some people, however, over-pronate and roll more than normal. With over-pronation, the arch of the foot flattens and causes excessive stress and pressure on the soft tissues of the foot. Over-pronation is more common in those with flat feet, and can lead to foot aches and pain, such as Plantar fasciitis, Shin Splints and Knee Pain.
The Wet Free Test (A Short cut):
The most reliable way of finding out your foot type is to place a piece of colored paper, large enough to fit your feet on, on a hard floor and stand on it in bare feet with wet soles. Your footprints will be close to one of the 3 illustrations, and from that you can judge what your stride's pronation is likely to be.
(1) High Arches: the chances are you will supinate and your stride's natural cushioning capability will be lower than it should be. You will need a cushioned shoe for added shock absorption and it also have a curved sole to compensate for any dampening of the foot's natural movement brought on by extra cushioning. These shoes are also known as flexibility shoes.
(2) Flat feet: you are probably an over-pronator and should be fitted with a motion control shoes – that's one that is much more rigid, with an inflexible heel counter and a straight shape. The midsole will be considerably thicker and will contain a bracing medial post to stop the foot rolling inwards. Because of all this added support these will be the heaviest running shoes.
(3) Normal feet: you have a normal pronation which calls for normal shoes, so you shouldn't have to look for any special properties. Ideally you need one with a semi-curved sole and as much cushioning as you feel comfortable with.Different shoes for different runs:
When buying running shoes, go for stability over light weight. The main function of running shoes is to prevent injury by absorbing impact, and you will run far more confidently if you feel well supported.
(1) Road shoes
Most of the running shoes on the market are road shoes. They will be relatively heavy as they are well cushioned to provide the most comfort as you pound the pavement, and the soles will be very hardwearing.
Ideal for: Beginners and non-competitive runners.
The consideration is shoe fit, and the easiest judgment: does it feel good, and is there room between the end of your longest toe and the front of the shoe? The shoe needs to feel snug at the heel, and comfortable.
(2) Performance training shoes
A lighter version of the above, with much of the cushioning removed and a steeper curve to the last for added responsiveness.
Ideal for: Fast runners, or racers who need greater stability than is offered by race shoes.
Training shoes generally possess higher, more shock-absorbing heels than racer because of the excessive stress caused by running mechanics.
(3) Race shoes
Ultra-lightweight shoes. Typical racer is built with a relatively low heel: a key for fast, efficient race walking technique.
Ideal for: Elite runners and above average runners.
The true question is how much benefit does one gain from a racing shoe? The general rule of thumb is that for each gm you drop on shoe weight it will save you a few second per km. If one is interested in shaving time during the marathon, consider that racing shoes can save you up quite a few minutes. Remember, as a runner, friction is our enemy. We want to spend the least amount of time on the ground as possible during each step. Heavy running shoes will create extra burden and friction during the run. Nevertheless, racing shoes are for just that, racing, and do not protect as well as training shoes, but if this time savings is worth the extra recovery time you will need, you should seriously consider it.
(4) Trail shoes
With heavier, ruggedly constructed uppers and outer elements, these shoes have greater grips on their soles to cope with off-road surfaces. Because terrain will often be softer, they will have less cushioning than road shoes to compensate for reduced responsiveness.
Ideal for: Cross country runners.
What characteristics to look for when you buy a pair of running shoes?
(1) Heel
Training shoes generally possess higher, more shock-absorbing heels because of the excessive stress caused by running mechanics.
(2) Stable heel counter
Most quality shoes provide some form of stabilizing heel counter. With a stable heel, the shoe prevents excessive motion when the heel strikes the ground. Racers need more motion control than runners. To test for heel stability, squeeze both sides of the shoe's heel together; the heel should not collapse.
(3) Sturdy sole
A sturdy sole is essential to injury-free racing. See if your shoe passes this simple test. Use one hand at each end of the shoe to flex it up from the toe. A stable shoe will bend where the ball of the foot rests in the shoe. In contrast, the unstable racer will bend under the arch, collapsing under the middle of the weight-bearing foot and causing the hamstring muscle to elongate. This repeated action can lead to senseless injuries.
(4) Ample toe-box
Your foot needs plenty of space to spread out, so make sure you have enough room in the toe-box. Remember, all feet swell during the day and certainly during a long race. Shoes that fit precisely early in the morning will cause trouble as your feet swell. After a few km into a race or training walk, you may realize your shoes are not large enough.
(5) Room for your Achilles
You can easily inflame your Achilles tendon if the back of your shoe is not cut out in the manner. Although most shoes provide this cut out, always check to make sure yours do.
At the end of the day, if you have used and liked a particular make of running shoe, then stick with that brand, but make sure you are buying the correct shoe model bearing in mind your pronation factor.
Know when to say goodbye to your shoes
Running shoes doesn't last for ever. Typically 600-800km is more than what it can offer. Once a shoe wears off, it will throw you off your usually running stride. Not only will it no longer compensate for any pronation problems you might have, it will cause you to run in a way that is neither your best or best for you.
Shorts
Apart from shoes, a runner's only vital piece of equipment is a pair of shorts. And, second to shoes, they are the most important piece of kit to get right.
Compression Tights
They work by compressing the muscles, and their construction means they separate the hamstring and groin muscles, providing strong support and preventing any chafing that would ultimately irritate the sciatic nerve. By squeezing the waist and thighs they constrict blood vessels to generate and maintain heat within the muscles, thus allowing them to warm up faster and become less susceptible to early strains.
Shirts
Whether you opt to run in a singlet or short- or long sleeved shirt is a matter of individual preference, and, as per your choice of shorts/tights, based largely on comfort and modesty. The most important aspect of a running top is what it's made of, and there is really only one rule: don't wear cotton! Once your cotton t-shirt has become soaked in sweat, it will play havoc with your body's temperature controls.
Socks
Once again, avoid cotton and opt for specialized running socks of a synthetic material that will move sweat away from your feet. There will be a range of cushioning on offer and what you end up with will be a matter of personal preference, best decided after trying out several different types.
Gadgets
(1) Sport watches
No matter how laid back and non competitive you think you are about your running, at some point you will want to know if you are getting any better, or what time you could actually do a 10km race in. First it should tell the time; Secondly, it needs to be a stopwatch, timing from hours down to tenths of second, and preferably more sophisticated than s start/stop. Thirdly, the watch should have a memory so you can display and sort through previous run/lap times to compare them with what you are doing that day. The final must have feature is a countdown timer with a beeping facility. This is great if you are running splits or doing Fartlek anywhere other than a track, as it can be set to sound when you need to switch intensity.
(2) Heart-rate monitors
Most decent heart-rate monitor will incorporate basic watch functions, so don't forget this aspect if shopping for both devices.
(3) Sunglasses
Wraparound sunglasses provide much better UV protection as they will filter out rays coming from the sides.
(4) MP3 players
There are 2 conflicting schools of thoughts regarding MP3 players and running: those who find the motivational qualities of particular popular songs vital to get the most out of their running experience, and those who appreciate the clear headspace that running brings and/or the sounds that surround them.
View Related Articles:
- Marathon Training Tip #1: Getting Started
- Marathon Training Tip #3: Before and After your Run
- Marathon Training Program - Week 6
- Marathon Training Program - Week 7
- Marathon Training Session #5
- Marathon Training Session #6
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