Before you tackle that training schedule and hit the road or trail this spring, check your shoes first!
- DO go shopping for and purchase shoes at the time of day you would normally run. Swelling in feet and lower legs can occur throughout the day and can affect the fit of the shoe. Shopping at the time you would normally run will help you get the best fit.
- DO test out the shoes at the store. The right store will let you do this and offer their tips!
- DO purchase shoes at a store with a sales rep trained to fit you correctly. We recommend Fleet Feet Sports of Syracuse for a great fit and customer experience. (They have two locations now. Dewitt for the East of Syracuse area and North of Syracuse for the Clay and Liverpool area)
- DO pay attention to any discomfort in your shoes. If your shoes hurt to weight bear or run/walk in, they might not be the right shoe for you.
- DO NOT out run a pair of shoes. Shoes should be traded out every 300 to 500 miles to ensure continuous, adequate support. Take a look at your old shoes. Are the wear patterns even from the left to right side? For the most part, shoes should display the same wear and tear on the sides and bottom.
- DO NOT try to be a trendsetter. We know those flashy new colors look pretty sharp on a new pair of shoes, but do not purchase a pair of shoes based upon looks, style or color. (Believe it not, they won't make you run faster like your inner child wants to think!) Fit and appropriate support are the most important selling points!
- DO NOT assume what size is best for you. Always try shoes on and if available, have a proper fitting performed.
It helps to know what type of foot you have. Take a look at the types below. On the middle you will see a foot with a normal arch, meaning a typical foot that has a sufficient arch.
On the top, a high arch, which means just that. A high arch requires adequate support in the right places. It is quite common for those with a high arch to land on the outside of their foot when running which can lead to various issues. The proper support will minimize that asymmetrical foot strike.
And on the bottom, a low arch. It is also possible to have no arch at all (or a flat foot). A low arch or flat foot also requires adequate support. As this foot hits the grounds, it lands flat which leads to over-stretching of the plantar fascia (in the bottom of the foot). This over-stretching can lead to...you guessed it, plantar fasciitis. Sometimes an over-the-counter shoe insert can be a simple solution.
Looking for a suggestion for a good race in the area? The annual Shamrock Run is coming up this Saturday, March 8th on Tipperary Hill in Syracuse, NY! Register to race at www.tipphillrun.com.