54 Running for Fitness
Running Gear
Running Shoes
A good pair of running shoes will provide shock absorption, cushioning, motion
control and durability, and ultimately help prevent injuries. Under no circumstance should
you buy shoes if they do not fit correctly. Running magazines usually have a yearly review
of various running shoes, newest models of shoes and the type of runner the shoes are most
suited to. You can also obtain current information from “Running Sites/Pages” on the
worldwide web. It is wise to try on several different shoes at a sporting goods store to
determine which one might be best for you. This is also important if you are planning to
buy shoes from a catalog.Pronation
It is important to understand this term because the type of running shoe you buy
depends on whether you are a normal, over-, or under-pronator. While running, the outside
of the heel strikes the ground first. Next, the foot rotates inward and downwards: this
process is called pronation. Everyone
pronates to some degree and pronation helps the foot absorb the shock of impact. However,
some runners over-pronate: their feet roll too far inward. Put your running shoes together
and look at their heels/backs; if they lean inward, you are probably over-pronating. Another
way to check pronation is to have a friend run behind you and have them watch the back of
your heel as it makes contact with the ground: the greater the inward roll of your heel, the
more you pronate.Excessive pronation can lead to
injuries of the lower leg and knee.
Other runners under-pronate or their feet do not have enough inward roll after
striking the surface. Such individuals are considered to have “rigid” feet or feet that absorb
shock poorly. Shoes are available to correct for either under or over-pronation.Shoe Terminology
When buying running shoes, it is helpful to be familiar with some common terms.
Figure 4-1 presents the various parts of a running shoe.