The right shoes

There are many different running shoe models and selection can make the difference between finishing a run in pain and finishing a run in ease and comfort. If for instance you consider over 10 miles, a runner takes 5000 steps per hour, he/she endures 5000 foot strikes. This transmits tremendous force up the body, from the base of the heel, through the Achilles, through the calves, through the hamstrings and through the lower back.

When you understand this force, when you reflect on this force, its easy to see why it’s important to wear a shoe that’s maybe an eighth of an inch higher than another. it’s easy to realise how one shoe can allow aching muscles to rest while another would only expose those muscles to even more stress. Therefore, there are certain principles that you should consider to follow.

a) If the Achilles aches, consider wearing a shoe with a higher heel as it helps the Achilles from stretching further.

b) If the calf aches, again consider wearing a higher heel as it keeps that muscle compact.

c) If the knee aches, consider a shoe with a wider heel as it diffuses the force and provides a stable base when the foot hits the ground. Also make certain not to run on a soft or a sandy or rocky surface but seek out a route that’s smooth and level.

d) If the hamstring aches, consider wearing a light shoe. You don’t want your foot thrusting out any further than necessary. If a heavy shoe is worn, the law of inertia would take over and it would carry the leg forward, stretching the hamstring muscle more than you would desire.

These are of course, generalisations, and even if these guidelines are religiously followed, they do not ensure immunity from serious harm.

You also need to consider your running gait to determine whether you need a shoe that is for Pronators, Supinators or Neutrals. As well, you should have a shoe that caters for you weight.

Taken from American miler/5000mtrs runner of that decade named Marty Liquori