Finding the right shoes

I thought that it might be time to review some of the basics for running, for those of you out there who are looking to start training for an event. This is also a good opportunity for me to refresh my memory on all those little things (like injury prevention and proper running gear) that may start to be forgotten by seasoned runners. In this spirit, coming blog posts will focus on a topics such as running gear, training programs, book review, etc. in addition to updating you on my current training and event status. Let's start with the foundation of your running career, your running shoes...

Proper equipment is necessary for any activity. A doctor must have her stethoscope, a pilot must have a plane, and a runner must have the proper shoes. However, too often people get caught up so much in the flash and style of advertising, what the celebrities are telling you to wear, and what brand name you think you should own that the nuts and bolts of proper running shoes get lost in the shuffle. There are many factors to consider when buying shoes, ranging from things as simple as getting the proper size to complexities like special adjustments and inserts specifically made for your feet and body. A reputable store, such as Fleet Feet (http://www.fleetfeetmadison.com) and Berkeley Running Company (http://www.berkeleyrunningcompany.com) in Madison, can help you review shoes to determine the proper selection for you, but it is important that you have an understanding of these factors, how to evaluate them, and their importance so that you can make the informed decision.

There are several things that you can do before you leave for your shoe-shopping trip that will help to ensure that you purchase the proper shoes for you. Most people are used to buying shoes based on price or cosmetic features, but purchasing athletic shoes can require people to look at and understand parts of shoe design and mechanics few of us have ever learned about. A knowledgeable customer should know a variety of terms to help them narrow their shoe search.Important terms suggested by the American Academy of Podiatric Sports Medicine³ include:

• Outer-sole: the outermost, treaded part of the sole or base of the shoe
• Upper: the uppermost part of the shoe that encloses your foot and has the laces attached to it
• Midsole: the part of the shoe between the upper and the outer-sole. This portion of the shoe is important for shock absorption and stability during running.
• Sockliner: the liner found inside the shoe
• Counter: a rigid piece of material that surrounds and stabilizes the heel

You should also determine the amount and type of running you intend to do. How far will you run and on what type of surfaces can be useful in determining they type of shoes you may want to purchase⁴. Shop for shoes later in the day or after a run, as your feet will likely be a little swollen^{1, 2, 4}. Be sure to bring the type of socks you intend to wear while running to the store and wear them when you try on shoes^{1,2, 4} as the thickness of the socks can directly affect the fit of the shoes.

It is also important to determine your foot type (normal, high arched, or flat footed) to help you in selecting proper shoes. This can be done in several ways. One way is by having a friend help you measure the length of your feet while you are sitting and standing¹. If your feet stay the same length while you are sitting and standing, you have high-arches and may supinate or overpronate (roll outward)¹. If your feet lengthen by a quarter-inch or more when you stand up, you probably have flat feet that pronate or turn inward when they hit the ground¹. A foot length change of less than a quarter-inch indicates normal feet that are fairly stable and do not roll¹. Another way to determine your foot type and roll is to evaluate your current running shoes (if you have any) and see if there is any excessive wear on the inner or outer edges of the sole⁴.You may tend to pronate if the wear appears mostly on the inside sole, supinate if the wear is on the outside edge of the sole⁴. You can also evaluate your foot shape by stepping on a paper bag with the bottom of your foot wet and observing the imprint that is left⁴. If the band connecting the heel and toe of your foot is less than half the total width of your foot, you pronate⁴. If the connecting imprint is lacking any curve and/or the imprint shows almost your entire foot, you have flat feet and will overpronate⁴. If it is determined that your feet pronate or supinate, it is possible to purchase shoes and/or custom inserts to address these mechanical issues and avoid joint injury. With this knowledge you are ready to head to the shoe store.

Size is probably one of the first things most people think about when purchasing shoes.However, much like with clothing, different brands with the same tag size can fit differently. It is imperative that you try on shoes before purchasing them to make sure that they fit you correctly. A correct fit can be determined by a knowledgeable salesperson at a running store using a few key factors. There should be a half-inch space between the end of your longest toe and the front of the shoe², this can be estimated by ensuring that your thumb fits between the tip of your toes and the front of the shoe⁴. The heel and upper should fit snugly without pinching or allowing your foot to slide⁴. Be sure to try on both shoes at the same time³, as one foot may be slightly bigger than the other. To ensure that the shoes will remain comfortable, you should run around the block or on a treadmill if available⁴ before agreeing to purchase the shoes.

Once you have your new shoes, it is important to keep them in good condition and replace them as necessary. Wear running shoes only for running² to help them maintain their cushion and traction. If they become dirty, do not put them in commercial washing machines or dryers².Hand wash the shoes with commercial shoe care products and stick bundled newspaper inside them to help them dry². Running shoes must be replaced at the end of their usable mileage in order to avoid injuries from poor cushion^2,3. It is suggested that you replace your shoes after they have logged about 400 miles of running^1,2. This may be before the shoes shoe visable signs of wear, but the mid-sole of many shoes is already breaking down at this point, and it is what supplies the majority of the cushion for the shoe², and the shoes may begin to lose some of their stability³. Purchasing 2 pairs of running shoes can allow you to alternate between the pairs, increasing the life expectancy of each pair² while also allowing the shoes time to regain their initial shape¹.

Running is a healthy form of aerobic activity as long as it is performed in a safe and controlled manner. Proper running shoes are the first line of defense against injuries that could sidetrack or eliminate your ability to train and compete. However, purchasing proper running shoes is more complex than simply walking into you local bargain store and buying the least expensive or most popular brand. While the proper preparation and research can slightly increase the time it takes to purchase proper shoes, the rewards of a pain-free fitness routine make the inconvience minimal. By evaluating your foot shape and size, purchasing your shoes later in the day, and properly caring for and replacing your shoes, you can take the main steps toward preventing injury in your running routine.

Happy shoe shopping!

References

¹Moore, Tonia. (April 17, 2007). How to Choose Running Shoes. Retrieved April 25, 2008. http://healthresources.caremark.com/topic/runningshoes

²Liberman, Art. Marathon Training Program: Choosing the Right Shoes. Retrieved April 25, 2008. http://www.marathontraining.com/marathon/m_shoes.html

³Pribute, Stephen M. D.P.M., F.A.A.P.S.M. Selecting a Running Shoe. Retrieved April 25, 2008. http://www.aapsm.org/selectingshoes.html

⁴Ray, Jeff. How to Choose a Running Shoe. Retrieved April 25, 2008. http://www.therunningadvisor.com/running_shoes.html

Race Report

I'll say that the event started the night before, with an inspiration dinner that let us all know that what we do is important and honored the people that we are doing this for. John "The Penguin" Bingham (http://www.johnbingham.com/) was our keynote speaker, and let me tell you he really knows how to take what is starting to become a very nerve-wracking wait for the start line and turn it into a joyful celebration of what running can do to inspire people.


For those of you who don't know John, he's an inspirational speaker and prolific writer on the topic of running who's had columns in Running and Competitor Magazines as well as publishing several books. Probably one of his most famous quotes is "The miracle isn't that I finished, the miracle is that I had the courage to start.". If at any point you start to wonder why you decided to start this crazy running journey, go to his website and click on pretty much any page and you wil be reminded. He is a HUGE supporter of Team in Training and the Leukemia and Lymphoma Society, he lost his high school sweetheart to blood cancer in college. He had us laughting throughout the dinner, which was a great way to relieve some (pretty severe) nerves. I think my favorite part was when he warned all the friends and family in the audience that the runners would have "the emotional stability of a 2-year-old" the following day.


We had a quick team meeting after dinner to discuss the itinerary and plans for race day, logistics on the shuttle from the finish line, our umpteenth reminder to check in at the TNT tent when we finish, and an inspirational moment thinking about why we are doing this event and all the money and awareness we raised for cancer research. Coach Art let us know that although he was not running in the race tomorrow, he would be at various places along the course to cheer us on and help us out if we needed it. Any TNT coach along the course was there for our support, and let me tell you, around mile 11 I needed it (see later). We then spent a little time decorating our running jerseys with our names, names of people we were running in honor of, etc. I determined that I have no ability to iron, I had to call in reinforcements (thanks Mike) to get my iron-on name to stay on my shirt. But it was worth it because it let me here alot of 'Go Jo' on the course :)

Race day started bright an early at 4:30 a.m. in the hotel lobby. The entire TNT team that was in New Orleans for the event walked to the starting line together using a New Orleans tradition called the 'second line'. It was basically a mini-parade, we even had a brass band playing to lead us there. Anywhere else I'm sure that a brass band at 5 a.m. would have had people cursing out their hotel windows at us, but it's just another day in New Orleans. The walk to the starting area was about a mile (a good warm-up), and the sun was just starting to come over the horizon when we got to our corrals to start. Being that I was in corral 20, it took me 38 minutes from the starting gun at 7 to cross the start line, but then the real party got started!

TNT Team WI!!!

Mile 1: Mardi Gras World! This is the area of New Orleans where they design and store all the Mardi Gras floats every year. For the first mile or so of the run we saw previous floats parked along the roadside, they were smaller than I imagined. But after seeing how narrow the streets are in New Orleans, I understand why! There was a jazz band playing right after the start line, helping to get the blood flowing for a long journey. The first several miles of the journey had the full- and half-marathoners running together. I didn't realize how many people 'dressed up' for these things! I saw 2 women in full poodle skirt outfits, a guy running with a (working) electric guitar, a man running backwards, and a couple dressed as a chicken and an egg (I wonder who finished first...?) I was feeling good, kept my pace slow as Coach recommended, smiling and enjoying the music.

Mile 3.5: Just after the 5K mark, and my pace was right about where I wanted it at a 12-minute mile (official 5K time 36:21). Still feeling good, running for 8 minutes then walking for 2 as I have throughout training. I was glad to see alot of other people doing a similar thing, I was kind of worried when I started that I was going to be the 'wimpy' one walking and being passed by everyone else. Apparently, there are many people who decide that these races should be more fun/less punishment and go a little easier on their bodies. Let me tell you, by mile 9 I was glad I wasn't running the whole thing (more on that in a minute). Coach Art was running TNT coach support at this point of the race, he hopped out to run with me for a minute, see how I was doing, and snap a (fairly flattering) picture of my grin at that point of the day! I told him my goal was to smile the whole race!

3.5 miles and still smiling!

Mile 4: The full-marathoners peeled off for their 4 mile loop through Audobon Park, I got to take the 'short cut' directly up to St. Charles Avenue. This was a boulevard, the half-marathoners were on the right side, the full-marathoners that had already gone through Audobon Park were on the left. Although I had taken water at the previous water stops, this was the point where I started to feel like I was actually getting thirsty, so I decided to try the Cytomax (sports drink) that was being supplied for the race. It wasn't bad, but it was really sweet. I think they mix it a little heavy for the runners since we need to stay hydrated and such. I could tell we were going along the Mardi Gras parade routes when I looked up into trees and power lines covered in beads! I wonder if the local birds use those beads to make their nests look more 'festive'?

Mile 6.2: Still on St. Charles street at the 10K mark and still on pace (official 10K time 1:14:06). The architecture was really interesting, older colonial-style houses and magnolia trees the size of actual trees (vs. the small bushes I'm used to seeing in Wisconsin). I got a great little treat when I got to pet a beagle watching the race with her family on the sidewalk. For those of you who don't know me, I have 2 beagles at home and I'm absolutely in love with the breed. The way some people go all 'gushy' when they see a baby is how I react any time I see a beagle. Although I was still feeling pretty good at this point, I was starting to feel my feet. I think it was somewhere along this point that I looked over into the full-marathon section and saw Dano! I'm still not sure how I recognized him, but I gave a "Dano!" cheer and he waved back.


Mile 8: Entering the French Quarter and starting to feel a little tired. We ran along the street that borders the Mississippi River, so we were not deep in the French Quarter, but you could still get a feel for the ambiance and the history of this portion of New Orleans. We ran very close to our hotel at one point, which was actually kinda mean if you think about it. I was wondering if my husband had gotten out of bed yet at that point :). Lots of people was cheering in this area, I'm not sure how many of them were actually there to cheer for the racers and how many were tourists shopping who got caught up in the thrill of the moment, but either way the cheers and applause helped to keep us going.

Mile 11: Somewhere along this mile my feet decided that the less-than-smooth roads we'd been running on were more than they wanted to handle. If you've never had the muscles in your feet cramp up, let me tell you it is not the funnest feeling in the world. It's one thing to happen when you're home and can sit for a while, it another when you are in the last 2 miles of something you've been training months for. Thank goodness for the TNT coach on the sidelines at mile 11. I stopped to ask if he know any stretches I could do to uncramp my feet, he said 'sit down and take off your shoe' than he broke out what I can only best describe as a rolling pin and proceeded to give me a rough (but helpful) foot massage. He warned me that it wouldn't fix the problem, but it would be enough to get me my last 2 miles. He told me to take it easy for the rest of the race and to soak in a tub of ice water when I got back to the hotel (yeah, that's about as fun as it sounds, but trust me it helped). This is about where I started to fall off my goal pace, but I was just hoping to cross the finish line on both feet instead of my hands and knees at that point!

Mile 12: The final mile of the run was in City Park, and the turns in the course meant that you couldn't really see the finish line until you were right on top of it. Consequently, there were alot of people saying 'keep going, it's just around the corner', which was probably true but after running 12+ miles I think my definition of 'just' was a little different than theirs. I started watching for my dear husband at this point, because although he knew my goal pace he had no way of knowing that I hadn't gotten across the start line for over 30 minutes after the original gun. I knew he had a "Go Jo!" sign, and he had told me what he'd be wearing the night before, so I tried to keep an eye on the crowd while also not tripping up any of my fellow competitors.

Mile 13: THERE HE IS! My loveable hubby was standing there on the left sidelines, anxiously watching for me so he could cheer. Poor guy, after watching thousands of runners I think his eyes were starting to glaze over, I could tell he didn't see me yet. So I swung over and gave him a great big kiss! That woke him up, and he started cheering 'Go, Finish!" And finish I did! 2 hours, 49 minutes, and 1 second (2:49:01 in clock speak) after I started, I crossed the finish line, arms held up in a cheer and a big grin on my face!

They gave me my finisher bling (a medal actually made of metal that I can have engraved), I found my hubby in the crowd, and went to check in at the TNT tent. I was hobbling a bit, but I was so proud of myself and all the other competitors, and ecstatic that my husband was there to cheer me on! We gathered my gear and headed to the shuttles and a soak in an icy tub to try to get my feet to stop screaming at me.

Throughout the race there were people cheering, and literally a sea of purple TNT shirts both in the race itself and along the sidelines! The supporters, team member, coaches, and mentors helped me achieve something that I never would have imagined I could do. And although this particular journey has come to an end, I can safely say that running has become a part of my life and that TNT helped to make that possible. I'll need to take a break for hard-core fundraising for a while, but I will be back, and this blog will live on to let you follow my journeys in future races. I've already signed up for:
- a 10K this coming weekend
- the Madison Mini-marathon (http://www.madisonminimarathon.com/) in August!


Although there is a finish line behind me, this journey is just beginning. Let's continue and see where the road (and our cramped and abused, but strong, successful, and healthy feet and legs) can take us.