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A Good Running Shoe Is A Step In The Right Direction
Whether you run for enjoyment, as part of a workout or as part of a weight-loss regimen, you want to put your best foot forward. What you don't want to do is hurt yourself. David Loncarich, an orthopedic foot and ankle surgeon, says there is a small but growing controversy regarding running shoes."Barefoot running and minimalist shoes are gaining popularity based on the belief that currently designed running shoes are bad for your feet and actually lead to injury," he said. "Advocates believe that the 'barefoot' shoes and running allow you to run more naturally,[link widoczny dla zalogowanych], which is, in turn,[link widoczny dla zalogowanych], better,[link widoczny dla zalogowanych], safer for your feet. Unfortunately, I have not seen any scientific study with a large number of runners to support this belief."Loncarich adds: "There are individual reports of runners who have switched and noted improvement though. There are also biomechanical studies that show that the forces on the foot and body are less with barefoot running compared to shoes. Once again,[link widoczny dla zalogowanych], we don't know if this translates into less injuries. For most runners, I think that standard running shoes will be the best choice."
Making the proper choice in running shoes benefits the casual runner and the elite athlete alike. Whether your goal is simply to keep fit and injury-free or to perform at a higher, more competitive level,[link widoczny dla zalogowanych], there is a shoe perfectly suited for your needs. He has treated numerous patients with injuries resulting from inadequate shoes."This includes stress fractures and tendinitis," said Loncarich. "More commonly, it's foot aches and pains, rather than a specific injury."To understand the importance of a runner's shoe, consider that the main principle of its design is to absorb the impact placed on the body when you're running."They're cushioned in the heel and midfoot to assist energy absorption at foot strike. They're generally lighter to require less energy for each cycle, which [helps] when you're repeating the cycle thousands of times," explained Loncarich. "They're flexible to allow the foot to move more naturally and absorb the forces. In addition, they're wider and more breathable to avoid problems with sweating, rubbing and pressure."When it comes to the biomechanics behind the actual run, most casual runners probably don't spend their time carefully analyzing the process. And why should they? For the majority of them, running is innate and natural. Loncarich makes it easier to comprehend by breaking it down into three general phases: the heel strike, the midstance/foot flat and the toe-off. The heel strike happens as the foot lands, absorbing the force of the body. The midstance/foot flat takes place during the transition from the back of the foot to the front of the foot. This will help avoid those unpleasant aches and pains,[link widoczny dla zalogowanych], as well as the more serious injuries.
Even when wearing quality training shoes, runners have to keep other factors in mind. Loncarich says the biggest problems, for example, often stem from improper training."I see the greatest number of foot problems with people who are trying to increase their mileage too quickly. This can be the new runner. It can also be the experienced runner," said Loncarich. "The body has the ability to adapt and get stronger,[link widoczny dla zalogowanych], but it has to be given the appropriate amount of time to do this."All runners should ease into any new training program, so as not to overload their bodies and create a greater potential for injury. This is especially important for brand new runners. If hiring someone is not in the cards right now, go to a specialty running shop for advice. Many of these pro-shops will watch you run and give you feedback about your form and running technique.
Holley Nees of Lufkin,[link widoczny dla zalogowanych], Texas,[link widoczny dla zalogowanych], runs to keep fit. "I usually get distracted by a pretty pair of heels."Still, she maintains that her shoes are an essential component of her workout. "This is due to less conditioning, less muscle stability, and in all likelihood, worse running form."
Of course no one expects you to go searching for shoes with a huge checklist in hand, especially when there are qualified experts to help. "The key to great running shoes, in my opinion, is to forget you actually have shoes on your feet. Loncarich says these are based on the alignment of the foot and arch type."There are supinators, rarely mentioned from my experiences, whose heel turns in on standing and has an elevated arch, neutral alignment where the heel is vertical or turns outward mildly. Finally,[link widoczny dla zalogowanych], there are hyperpronators -- overly discussed -- whose heel turns outward significantly. Think of it as an investment and a motivation to continue striving for your fitness goals.
The average training shoe lifespan ranges from 300 to 500 miles or three to five months. Other variables, however, can play a role in when it's time to say goodbye to your trusty training pair. "Aches and pain are normal; but when they progress in duration or intensity, they must be addressed."You can watch for signs of wear and tear in your shoes, but the best advice is to listen to your body. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.
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