Things to Know Before Starting a Walking or Running Program Anthony Avitabile, B.S. Personal Trainer/Running Coach

Your first order of business should be to get set up with the correct pair of shoes for your needs, followed by quality athletic gear and nutrition as you get further in to your program. However, finding out what your needs are isn’t always easy. The following is some helpful information, in basic terms, on feet and their corresponding shoes, athletic apparel and gear for runners or walkers training for a long-distance event.

The Foot The foot is made up a numerous bones, muscles and tendons, and ligaments. Because of this the foot can behave in many different ways; some good and some not so good. So, here are some terms to know going in: Normal Pronation – A natural, slight flexing of the foot that allows for shock absorption by the foot upon impact.

Over-Pronation – An excessive flexing of the arch and other parts of the foot that allow the inner-ankle and foot to shift and “roll” toward the inside. Too much of this can lead to shin splints, knee pain, and other ailments.

Supination / Under-Pronation - In running, supination is the insufficient inward roll of the foot after landing. This places extra stress on the bones of the foot and can result in IT Band issues, possible knee pain, Achilles tendinitis, and plantar fasciitis.

The Picture Above Shows the Right Foot in the Different Positions Note: Most people are neutral/normal pronators or mild – moderate over-pronators. Excessive Supinators and Sever Over-Pronators are much less common.

Running Shoes Choosing a running shoe can be overwhelming if you do it without a knowledgeable person guiding you. Go to a specialty running shoe store instead of a department store. In these stores, there will be a shoe category for every corresponding foot position so that you know what kinds of shoes you are looking at. They will also further divide them into subcategories to help make it even easier.

Shoe Categories Neutral – Neutral shoes are best for people that supinate, or stay on the outside of their foot, and for neutral or normal pronators. These do not have any extra support against excessive pronating. So, if it’s determined that you don’t need the extra support, stay in this category.

Notice that shoe sole of the shoe is comprised of only the soft, white rubber. These shoes come in heavier, more cushioned versions, moderately cushioned versions, and lighter weight versions as well. The size of the person and his or her running style along with mileage will determine which sub-category is best for you. Hint: The softest, most cushioned shoe is not necessarily the best shoe. Pay attention to the way the shoe fits your foot specifically. Make sure you RUN or WALK in the shoe before buying it.

Stability – Stability shoes are best for people that are mild or moderate over-pronators, especially if they are running longer distances and/or are heavier people. These shoes have what is called a “medial post” in the sole of the shoe on the inside. It is a firmer piece of rubber that will help prevent the foot from rolling in too far and over-pronating. They also come in heavy duty, moderate, and light-weight versions.

Motion Control – These shoes are effectively Stability shoes on steroids. They are designed for the sever-over-pronator only and should not be worn unless specifically recommended by an expert. They are very firm, inflexible and offer a ton of support against pronation. However, a much smaller portion of the running world uses these shoes. These shoes will typically be on the heavier side because the added support in the medial post of the shoe.

Notice the bigger medial post (gray area) on the inside of the shoe. They are much more firm and supportive than just a stability shoe.

Shoe Fit and Lifespan Fitting: Leave some extra room in front for your toes. Try them on with the type of socks you will be using and with any insoles or orthotics you use. Bring old shoes with you to help the experts make a more informed recommendation. Lifespan of Your Shoe: About 400-500 miles depending upon frequency of use, distance per run/walk, and size of person. Rotate your shoes to make them last longer and to help avoid joint pain.

Injury Prevention Any time you are repeating an activity, whether basketball, golf or running or walking, the muscles that are responsible for a particular movement tend to tighten up if not properly cared for. Stretching regularly is paramount, but sometimes stretching alone isn’t enough. Try these tools out. Foam Rollers – Foam rollers help us return our muscles and their fascia (thin layer of connective tissue surrounding the muscle) to their proper length and extensibility. Over time, with repetitive stress, our muscles will build up “knots” or areas of tightness. This can cause pain at joints where these muscles attach and severely effect performance and even cause injury. When certain muscles are chronically tight we make adjustments or compensations with other muscles and joints that will usually get us in trouble. Any of your running coaches or trainers can instruct you on how to properly use one.

The Stick – The stick is similar in function to the foam roller. However, you have to apply the pressure yourself with your arms instead of relying on your body weight. In some ways it may not be as affective as a foam roller, but it’s smaller and more portable and a very valuable tool.

Apparel Moisture-Wicking Clothes – Shirts, shorts, underwear and socks worn for athletic events, especially ones involving repetitive movements for long periods of time. Typically, cotton absorbs the moisture from the skin without transporting it away from the body. Cotton can also be abrasive to certain areas of the body such as the nipples for men, inner thigh, and the foot causing discomfort and/or blistering. Using blends of polyester, spandex, nylon, etc. help reduce blistering and help the body keep cooler and dryer. These materials also last much longer than cotton and do not expand and become lose over time.

Other Items to Ask About

Safety Items  Reflective Belts, Armbands, and Vests  Head Lamps  Storage Belts for Phone and I.D Pain Management  Compression socks  Foot rollers  Body Glide (anti-chafe gel) Nutrition  Electrolyte ‘Gu’s and Chewables  Drink Mixes  Fuel Belts